Step 1: Assess Current Activity Levels

• Activity Audit: Record your current level of physical activity for a week to understand your baseline.

• Identify Barriers: Note any barriers that prevent you from being more active, such as time constraints or lack...

Step 1: Assess Current Consumption

• Track Intake: Keep a diary of your alcohol and caffeine consumption for at least a week to understand your current habits.

• Acknowledge Patterns: Note any patterns or triggers for consumption, like social events for...

Step 1: Understanding Processed Foods

• Educate Yourself: Learn about what constitutes processed foods – these are items that are packaged and altered from their original form, often with added sugars, preservatives, and artificial ingredients.

• Recognize...

Step 1: Understand the Importance of Hydration

Learn About Hydration: Understand how hydration affects bodily functions including digestion, circulation, and temperature regulation.

Identify Signs of Dehydration: Recognize symptoms like fatigue, dry skin,...

Step 1: Understanding Whole Foods

Definition: Learn that whole foods are minimally processed and free from artificial substances.

Examples: Familiarize yourself with examples of whole foods, such as fresh fruits and vegetables, whole grains, lean proteins,...

Nutritional Changes

Whole Foods Diet: Focus on a diet rich in whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats.

Hydration: Aim for at least 8-10 glasses of water per day.

Eliminate Processed Foods: Avoid...

Bioidentical hormones do not contain any additional structural substituents that can modify their binding and function. Instead, they are molecularly identical to endogenously produced hormones (Ruiz et al., 2011). These hormones include estrone...

You have probably had your thyroid tested before and been told your thyroid was "normal". Let me let you in on a little known secret. Most providers only test a TSH. This is a great test but is not the whole picture of your thyroid health. It is important to look at all of your thyroid markers...

In recent years, gluten-free diets (GFD) have gained growing popularity and recognition. A GFD has historically been predominantly prescribed for celiac disease (CD) and dermatitis herpetiformis (DH) treatment (Silvester et al., 2016a). While the only known effective treatment for CD is the GFD,...

There's just something about the last two months of the year that always leads to me throwing my health goals down the drain. The thick scent of turkey and sweet potato pie wafting through the air making my taste buds water combined with the deep down joy that comes from gathering around a table...

Let's finish the year out strong. There are ways to help you be successful while enjoying the holidays. Health, Fitness and Nutrition are not just about looking good, its about feeling good too! When you work out and eat healthy, you will feel better. Here are a few tips to make it easier for...

Stats:

• Scientists predict COVID-19 will infect 40 to 70% of our population — that's more than 150 million Americans. Today, 80% have mild or no effects, 20% require hospitalization, and 5% need intensive care. Mortality rates differ depending on the...

Although shoppers obtain information on health and nutrition from various outlets, approximately half of American shoppers use food labels, which serve as a primary medium for delivering nutrition information. Qualified health claims provide consumers with a valuable opportunity to learn about...

I often have patients that I place on a whole foods clean gluten-free (GF) diet ask, "so I can eat Reese's because they are gluten-free?". My response is usually, "Well, you can eat Reese's because they are gluten-free, but should you?". If your goal is to eat a whole foods clean diet that is...

The gastrointestinal microbiota has been implicated in modulating human well-being and metabolism and is associated with chronic nutrition-related diseases such as obesity and diabetes. It has also been found to affect systemic functions such as immunity and cognitive abilities. The gut...

Top 3 Causes of Death

• Heart Disease
• Cancer
• Stroke

Prevention is Key

• Reduce cholesterol
• Reduce blood pressure
• Tobacco increases risk with all diseases
• Wellness- is becoming aware of making better...

Estrogen is one of two main sex hormones that women have. The other one is progesterone. Estrogen is primarily responsible for female physical features and reproduction. Men have estrogen, too, but in smaller amounts.

Estrogen governs the growth of the breasts, pubic, and underarm hair....

When I say, “kelp,” you say…

If “gross” or “slimy” are the first words that come, read on and let me introduce you to the wonderful world of flavor and health that this gorgeous sea green has to offer.

Kelp is a type of seaweed that boasts health benefits and provides variety in the...

The Maca plant is part of the Brassicaceae family, so it’s botanically related to broccoli, cabbage, and cauliflower. This vegetable is native to the Andes, in Peru. While all parts of the plant are edible, it is the root that’s considered a superfood. The root has been used as a food and...

Learn how the liver, kidneys, lymph all support detoxification.

*These statements are not meant to diagnose or treat. You should consult your health care provider before starting any new diet, exercise, or supplement.

Learn how the heart, brain, and vasculature work together to maintain your wellness

*These statements are not meant to diagnose or treat. You should consult your health care provider before starting any new diet, exercise, or supplement.

Learn about how your stress response is affecting your wellness. Learn about interventions to help improve your stress response and overall wellness.

*These statements are not meant to diagnose or treat. You should consult your health care provider before starting any new diet, exercise,...

Check out the slides below that explain the link between stress, thyroid, and insulin.

*These statements are not meant to diagnose or treat. You should consult your health care provider before starting any new diet, exercise, or supplement.

Forget the treadmill, I'd rather show off my dance moves.

A quick info-graph on how to tame your emotions!

Hey friends! I wanted to take a minute to introduce myself to our new followers and tell you THANK YOU for your support! I am, Susan Prather, a Board Certified Family Nurse Practitioner through the American...

Conventionally produced food can be laden with pesticides, insecticides, fungicides, and fertilizers all known to impact health and disrupt hormone balance. One solution is organics. However, the major problem with organic food is that it is quite costly. Finding organic food for less is...

I don’t know about you, but my first introduction to chia seeds was through the incredible novelty toy called the Chia Pet! Remember those? Ch-ch-ch-Chia! How surprised was I a few years ago when these funky little seeds began making waves on the health food scene!

Chia seeds are one...

Life is a rollercoaster ride with ups and downs. We are facing stress daily in the news, in our relationships, careers, finances, politics… you name it. How easy it is to get trapped in a negative loop of worry, anxiety and fear!

Positive affirmations can help manage stress and create a...

Chemicals are everywhere. From clothing and plastics to pesticides and genetically modified foods, it can be a challenge to step out of the chemical soup. To help you make sense out of this mess, we have summed up some substances that are worth ditching. Keep reading to learn what to look for,...

Raise your hand if you reach for a cup of coffee in the morning! If you’re like most, coffee gets you going in the morning, keeps you company on your commute, is in hand in the office and provides that afternoon boost. While there are studies that show the health benefits of moderate coffee...

Inflammation is an indicator that something’s up. It is one way your body may respond to injury or illness. According to Dr. Lam, “In a healthy body, the fire of acute inflammation is tightly controlled: it turns on at the right time to battle invaders and start the repair process, and just as...

Herbs have been used since ancient times to treat and balance health. Ashwagandha is an herb with a long history as an “adaptogen.” Adaptogens help the body respond to stress. Ashwagandha is known to reduce cortisol, enhance brain function, and lower blood sugar levels. All of the benefits that...

A diet full of healthy food isn’t only good for your heart and your waistline, it’s also great for your mood and your mental health! Vitamins, minerals, proteins, fiber, and fats are ALL necessary for health. Hormone balance depends on protein, fat, and fiber especially. If you struggle with...

A woman's hormones can be categorized as fragile since, they go haywire when we are feeling sick, or stressing too much, and even if we maintain a bad diet. The side effects of our hormones going out of hand to include getting acne, mood swings, random mental breakdowns, menstrual issues and...

“Eat food. Not too much. Mostly plants.” Michael Pollan shared that sage advice and I have to say that not only has it changed my life and my hormone health, but it does the same for pretty much every client who struggles with hormonal imbalance too! Of all the plants for hormone balance, kale...

Hormonal imbalance can be nasty. Cue the undesirable health effects - unwanted breakouts, fatigue, depression, hair loss, low sex drive, painful periods or miserable menopause, and many more. While all of those symptoms are enough to send you straight to the doctor's office, there may be a...

Hormonal imbalance can manifest in everything from mood swings and cravings to PMS, cramps, and even infertility. From the annoying to the devastating, the truth is that hormonal imbalance doesn’t have to be part of your reality.

Wouldn't it be great if there was something quick, easy, and...

Hormones help control every physiological process in your body. From metabolism and your menstrual cycle to reproductive health, your immune response, and mental health. Precise hormone balance is vital to feeling good and being healthy.

Foods can help and hinder hormone balance, so...

Hormones are your body’s chemical messengers. Every organ needs them and uses them, every minute of every day from conception until death. Hormones are responsible for your growth and development, metabolism, sexual function, reproduction, mood, and sleep cycle.

Hormone imbalances can...