​(Choose organic whenever possible!)

BERRIES: A Heart-Healthy Powerhouse
Berries are packed with anthocyanins, compounds that support heart health and reduce inflammation. Some top choices include blueberries, blackberries, and strawberries – perfect for a delicious antioxidant boost.
Healthy Hint: Add these to Greek yogurt for a protein-packed, nutrient-dense snack.

CITRUS FRUITS: Antioxidant & Vitamin C Boost
Oranges, grapefruit, lemons, and limes are excellent sources of vitamin C, which supports immune function and skin health.
Healthy Hint: Add citrus juice to water for a refreshing, health-boosting drink!

APPLES: A Gut Health Superstar
High in fiber and pectin, apples support digestion and gut health.
Healthy Hint: Eat them raw with the skin on for maximum benefit!

AVOCADOS: The Ultimate Superfood
Loaded with monounsaturated fat and potassium, avocados help maintain heart health and energy levels.
Healthy Hint: Add avocado to salads or eat it solo for a snack! Bonus: It contains more protein than most other fruits.

(Again, organic is best!)

LEAFY GREENS: Nutrient Powerhouses
Kale, spinach, and Brussels sprouts are loaded with vitamins, minerals, and antioxidants to support overall health.
Healthy Hint: Pair leafy greens with a protein source or avocado for better nutrient absorption!

CARROTS: A Vision & Immune Booster
Rich in vitamin A and beta-carotene, carrots support eye health and immune function.
Healthy Hint: Eat them raw 3-4 times per week for the most benefit.

BROCCOLI: Hormone-Regulating Superfood
A cruciferous vegetable loaded with essential vitamins and minerals; broccoli helps with hormonal balance and offers valuable fiber to your daily intake.
Healthy Hint: Eat 1-2 servings per week for best results!

BEETS: The Root Veggie for Blood Flow
High in fiber and folate, beets support digestion and heart health by improving nitric oxide levels, which can help lower blood pressure.
Healthy Hint: Eat beets regularly to boost circulation and energy levels.

Looking for healthy non-veggie options?
Beans, almonds, quinoa, and oatmeal are delicious fiber-filled foods to enjoy.

Navigating restaurant menus can be tricky, but making healthier choices doesn’t have to be overwhelming.
Here are some smart options:

• Chopped Salad – A great balance of fiber, protein, and nutrients.
• Tacos – Choose corn tortillas and lean, grilled protein over fried options.
• Grilled Protein – Opt for fish, chicken, or lean beef, paired with vegetables or a salad.
• Burrito Bowl – Skip the tortilla and load up on veggies, beans, and protein.
• Eggs & Omelets – Packed with protein and vitamins, a veggie-filled omelet is a perfect meal any time of day.

 
Foods to Avoid:

1. Fried foods
2. Creamy sauces
3. Highly processed snacks (think bar /protein bars)
4. Pastries & donuts
5. Large portions of pasta
6. French fries (sorry!)

 
Fuel Your Body, Flourish in Life
National Nutrition Month is a great time to start incorporating wholesome, nutrient-dense foods into your daily routine. Whether you’re at home or dining out, making small healthy swaps can lead to long-term benefits for your energy, digestion, and overall well-being. Print a copy of our Easy Food Swap Guide for your next trip to the grocery store.
 
Want personalized nutrition guidance? At Flourish Medical + Wellness, we’re here to help! Contact us today to learn how functional medicine can support your health journey.

Chronic diseases are more common than you might think, affecting millions of people worldwide. These long-term conditions, such as diabetes, heart disease, arthritis, and chronic respiratory diseases, require ongoing medical attention and lifestyle adjustments. But what if there was a way to manage these conditions that went beyond just treating the symptoms? That’s where a holistic approach comes in—a method that looks at the whole person, not just the disease.

Chronic diseases are conditions that last a year or more and require continuous medical attention or limit daily activities, or both. Unlike acute illnesses, which come on suddenly and are typically short-lived, chronic diseases develop over time and can last a lifetime. They can impact every aspect of a person’s life, from physical health to emotional well-being and social relationships. Common chronic diseases include:

• Heart Disease: Often caused by a combination of genetic and lifestyle factors, including poor diet, lack of exercise, and smoking.
• Diabetes: A metabolic disorder characterized by high blood sugar levels, often resulting from poor diet and lack of physical activity.
• Arthritis: A condition causing pain and inflammation in the joints, making movement difficult and affecting quality of life.
• Chronic Respiratory Diseases: Conditions like asthma and chronic obstructive pulmonary disease (COPD) that affect the lungs and airways.

Traditional medicine often focuses on treating the symptoms of chronic diseases with medications or surgeries. While these treatments can be effective, they don't address the underlying causes of the disease. A holistic approach, on the other hand, considers the whole person—body, mind, and spirit—and aims to identify and treat the root causes of illness. Here’s how a holistic approach can make a difference:

• Personalized Care: Holistic care is personalized, considering your unique health history, lifestyle, and goals. Instead of a one-size-fits-all treatment, we will work with you to create a tailored plan that might include dietary changes, exercise, stress management, and therapies.
• Preventive Focus: Prevention is a key component of holistic health. By addressing lifestyle factors that contribute to chronic diseases—such as poor diet, lack of exercise, and chronic stress—you can reduce your risk of developing these conditions or manage them more effectively if they already exist. Read on for more prevention tips.
• Nutritional Support: Diet plays a crucial role in managing chronic diseases. We will guide you in making nutritional changes that support your health, such as incorporating anti-inflammatory foods, balancing blood sugar levels, and ensuring you’re getting essential nutrients like Vitamin B12, Iron, and Vitamin D.
• Physical Activity: Regular exercise is vital for managing chronic diseases, but it doesn’t have to be intense. Gentle forms of exercise, such as yoga or walking, can help improve circulation, reduce stress, and enhance mobility, all of which are crucial for managing conditions like heart disease and arthritis.

Preventing chronic diseases is crucial not just for maintaining your current health but for ensuring a higher quality of life in the future. Chronic conditions often develop slowly, but their impact can be profound - affecting everything from your physical capabilities to your mental well-being. By focusing on prevention, you’re investing in a healthier, more vibrant life. Here are some actionable steps you can take today to safeguard your health:
​
1. Prioritize a Balanced Diet
Your diet is one of the most powerful tools in preventing chronic diseases. Eating a diet rich in fruits, vegetables, lean proteins, and healthy fats can significantly reduce your risk of developing conditions like heart disease, diabetes, and certain cancers. Mind your portions. Eating the right amount of food is as important as eating the right kinds. Overeating, even healthy foods, can lead to weight gain and associated health risks.
 
2. Stay Physically Active
Regular physical activity is essential for maintaining a healthy weight, strengthening your heart, and improving your overall well-being. Exercise doesn’t have to be intense or time-consuming—consistency is key. Find an activity that you enjoy and can commit to regularly. Aim for regular movement with the goal of at least 150 minutes of moderate-intensity exercise per week. Any movement is better than none. Even short, daily walks can make a big difference. Building muscle through strength training exercises can help improve your metabolism, support joint health, and reduce the risk of osteoporosis.
 
3. Manage Stress Effectively
Chronic stress is a significant risk factor for many chronic diseases, including heart disease and diabetes. Finding ways to manage stress can improve both your mental and physical health. Practice mindfulness through meditation, deep breathing, and yoga. They can help you stay grounded and manage stress more effectively. Setting boundaries and learning to say no by setting limits on your time can help prevent burnout and reduce stress. Regularly schedule time for activities that relax and rejuvenate you, whether it’s reading, spending time in nature, or enjoying a hobby.
 
4. Get Regular Wellness Check-Ups
Preventive healthcare is an essential part of chronic disease prevention. Regular check-ups and screenings can detect potential health issues early, when they’re most treatable. Be sure to monitor your key health indicators. Keep track of your blood pressure, cholesterol levels, and blood sugar. Early detection of abnormalities can prevent the progression to chronic disease. Utilize technology! Tools like the In-Body scanner available at Flourish Medical + Wellness can provide valuable insights into your body composition, helping you track changes over time and adjust your lifestyle as needed. Stay up to date on screenings. Depending on your age, gender, and health history, regular screenings for conditions like cancer, heart disease, and osteoporosis are vital.
 
5. Build a Supportive Community
Social connections play a crucial role in maintaining health and well-being. Having a supportive network can motivate you to stay on track with your health goals. Join a Wellness Class. Engaging in group activities like yoga or fitness classes can provide both physical benefits and a sense of community. Stay connected and spend time with family and friends. Don’t hesitate to seek support if you’re struggling with stress or making lifestyle changes. Get involved. Volunteering or participating in local events can help you feel more connected and reduce feelings of isolation.

Preventing chronic diseases requires a proactive approach to your health. By making small, consistent changes to your diet, exercise routine, stress management practices, and healthcare habits, you can significantly reduce your risk of developing chronic conditions.
 
At Flourish Medical + Wellness, we’re here to support you on your journey to better health.  Don’t wait until tomorrow to take control of your health—start today. Reach out to us to learn more about how we can help you live a healthier, happier life. Contact us for a consultation.

​And let's not forget about vitamin D, often called the "sunshine vitamin." Many of us don't get enough sun exposure, especially during the winter months or if we live in areas with limited sunlight. This can lead to a deficiency in vitamin D, which is crucial for bone health, immune function, and mood regulation.
 
That is “why” you need to pay attention to the nutritional gaps in your food consumption, but let’s look at “what” you can do about it and “how” you can become healthier.
 
Functional Medicine takes a holistic approach to health, focusing on finding the root causes of health issues rather than just treating symptoms. This approach considers factors like genetics, environment, and lifestyle, which can all impact our nutrient levels.

So, this National Nutrition Month, consider incorporating Functional Medicine and a balanced diet rich in whole foods into your health routine. At Flourish we use advanced testing to assess your nutrient status and offer recommendations to optimize your health through targeted supplementation. Professional grade supplements are available at the clinic, or you may order them from our online store.

​In the midst of our bustling lives and convenience-oriented diets, it's crucial to shed light on the importance of heart health. February is Heart Health Awareness Month, a timely opportunity to explore comprehensive strategies, including functional medicine, for cardiovascular well-being. It's essential not only to focus on managing cholesterol but also to examine the potential negative impacts of relying solely on medication.

​Functional medicine, a holistic approach, seeks to address the root causes of health issues rather than merely treating symptoms. In the context of heart health, functional medicine takes into account various factors such as genetics, lifestyle, nutrition, and environmental influences to create a personalized plan for prevention and treatment.

While medications can play a role in managing cholesterol, it's essential to acknowledge potential downsides. Medications may carry side effects, ranging from muscle pain to liver issues. Furthermore, relying solely on medication may lead to a false sense of security, potentially neglecting lifestyle changes that are crucial for long-term heart health.
 
At Flourish Medical + Wellness, we want you to thrive. That’s why we commemorate Heart Health Awareness Month and invite you to commit to prioritizing cardiovascular well-being. Functional Medicine, combined with lifestyle changes and nutritional adjustments, provides a holistic approach to heart health. Additionally, considering the potential negative impacts of relying solely on medication encourages a more balanced approach.
 
By making informed choices, we can work towards reducing the risk of heart disease and fostering a healthier, happier life. Remember, your heart deserves comprehensive care, so take steps today and flourish tomorrow. Contact us to discuss your health concerns.

At FMW we believe that an effective weight loss program needs to be tailored to each individual’s lifestyle, health, age, and hormone levels. Therefore, we offer a variety of weight loss options in order to provide optimal results for each individual patient. With the goal of sustainable weight loss, the best approach is with a balanced and individualized strategy that considers factors like nutrition, exercise, mental well-being, and long-term habits. Restoring optimal hormone levels, testosterone, estradiol, and thyroid, is an integral part of a successful weight loss plan. This makes weight loss more attainable as well as sustainable! Learn more about FMW weight loss testing and treatments>> ​

How toxins can enter our body:

1. Inhalation: Toxins can be present in the air we breathe, such as pollutants from car exhaust, industrial emissions, and second-hand smoke.
2. Food: Our food can be contaminated with toxins such as pesticides, herbicides, heavy metals, and artificial additives. Processed and pre-packaged foods are particularly prone to contamination.
3. Water: Contaminants such as lead, chlorine, and pesticides can be present in our drinking water.
4. Skin Absorption: Toxins can also enter our body through our skin, particularly when we use personal care products that contain harmful chemicals.
5. Injection: Toxins can enter our body through injections, such as vaccines and medical treatments.
6. Occupational Exposure: Individuals who work in certain industries, such as manufacturing and construction, are at a higher risk of exposure to toxins.

To maintain optimal health, it is important to regularly detoxify our bodies from environmental toxins.
​
Why it's important:

​Toxins can weaken our immune system, making us more susceptible to illness and disease. A regular detoxification program can help to remove these harmful substances from our bodies and support the functioning of our immune system. This can help to boost our overall health and reduce our risk of developing serious health problems.

​Many environmental toxins are stored in our fat cells, leading to weight gain and difficulty losing weight. Detoxifying your body can help to eliminate these toxins, allowing your body to function more efficiently and promoting weight loss.

​Environmental toxins can also affect our energy levels and mental clarity. A detox can help to remove these toxins, allowing us to feel more energetic and focused. This can have a positive impact on our daily lives, allowing us to be more productive and efficient. We offer Total Toxin Testing here at Flourish.

​Toxins can also disrupt the normal functioning of our digestive system, leading to symptoms such as bloating, gas, and constipation. Detoxifying your body can help to improve the functioning of your digestive system, promoting better digestion and reducing symptoms.

​Research has shown that exposure to environmental toxins can increase the risk of chronic diseases such as cancer, heart disease, and autoimmune disorders. Detoxifying your body can help to reduce your risk of developing these conditions by removing harmful substances from your body.

Reducing our exposure to toxins can help us to maintain optimal health and reduce the risk of serious health problems. At Flourish, we offer a helpful list of daily, weekly, and monthly Detox Tips. Regular detoxification of your body from environmental poisons is essential to maintaining optimal health. By supporting your immune system, promoting weight loss, improving energy and mental clarity, supporting better digestion, and reducing the risk of chronic diseases, a detox can help you feel your best and lead a healthier, more fulfilling life. Consider incorporating a detox program into your routine to take control of your health and protect yourself from the harmful effects of environmental toxins. Get your Daily Toxin Healthy Habits booklet>>

Set specific, achievable goals: Instead of setting a vague goal like “lose weight,” try setting a specific, measurable goal like “lose 5 pounds in the next month” or “walk 10,000 steps a day.” This can help you stay focused and motivated.

• Keep a record: Write down what you eat, your physical activity, and any other factors that may affect your weight loss, such as stress or sleep. This can help you identify patterns and make adjustments as needed. Smart watches, health apps, and other tools are a great way to track and motivate.
• Celebrate your progress: Recognize and celebrate your small victories along the way. This can help to keep you motivated and reinforce your healthy habits. 
• Be patient: Weight loss is a process that takes time. Don’t get discouraged if you don’t see immediate results and remember that setbacks are a normal part of the journey.

It’s important to maintain a balanced diet for weight loss and provide tips for incorporating more fruits, vegetables, and lean protein into meals.

• Start your day with a healthy breakfast. The first meal of the day should always include a significant protein – this is more filling, keeps you fuller longer, and does not spike the insulin levels like sugars and carbs.
• Make vegetables the main attraction of your meals. Try roasting, grilling, or sautéing a variety of vegetables as a side dish or adding them to grain bowls, stir-fries, or pasta dishes.
• Incorporate protein-rich foods into every meal and snack. Some options include eggs, Greek yogurt, tofu, beans, lentils, nuts, and seeds.
• Keep a variety of fresh fruits and vegetables on hand for quick and easy additions to meals.
• Make it easy to grab healthy snacks by prepping cut-up vegetables and fruit, or portioning out nuts and seeds, and storing them in the fridge or pantry.
• Experiment with plant-based protein sources, such as beans, lentils, and tofu, in place of animal protein in some meals.
• Add fruit to your meals for a natural sweet touch. For example, top your morning oatmeal with sliced bananas and a drizzle of honey, or add berries to your salad.
• Choose whole grain options, such as whole wheat bread, pasta, and rice, over refined grains to increase your intake of fiber and nutrients.

Physical activity is essential to achieve and maintain weight loss. Here are some tips for finding enjoyable and sustainable ways to incorporate more movement into daily life.

• Take advantage of opportunities to walk or bike instead of driving, such as walking to the store or biking to work.
• Look for ways to add movement to your daily routine, such as taking the stairs instead of the elevator, doing a quick stretching or yoga session at home, or going for a walk during lunch breaks.
• Incorporate physical activity into your leisure time, such as joining a sports team, going for hikes, or taking up a new hobby like dancing or gardening.
• Find an activity that you enjoy and that fits your lifestyle and preferences, as this will make it more likely that you will stick with it.
• Consider working with a personal trainer or exercise professional to create a personalized fitness plan that meets your goals and needs.
• Make physical activity a social event by exercising with friends or joining a group fitness class.
• Don’t be afraid to mix things up and try new activities to keep your workouts interesting and prevent boredom.

It is beneficial to pay attention to hunger and fullness cues and avoid distractions while eating. Here are some more benefits:

• It can help you tune in to your body’s hunger and fullness signals, so you can stop eating when you’re satisfied rather than overfull.
• It can help you identify emotional triggers for overeating, such as stress or boredom, and find healthier ways to cope with those emotions.
• It can help you slow down and savor your food, which can lead to increased satisfaction and enjoyment.
• It can help you make healthier food choices, as you are more likely to pay attention to the quality and nutritional value of your food when you are fully engaged in the eating experience.

Easy to say, hard to do! Here are some tips to help you practice mindful eating:

• Eat slowly and pay attention to each bite.
• Avoid distractions while eating, such as watching TV or scrolling through social media.
• Notice the flavors, textures, and aromas of your food.
• Check in with your hunger and fullness levels before, during, and after meals.
• Eat without judgment and try to let go of any negative thoughts or feelings about food.

Find support: Surround yourself with supportive friends and family members or consider joining a weight loss group or hiring a personal trainer or coach. Having support can help you stay motivated and accountable. At Flourish, we offer weight loss support. Contact us for more info! Here is a great resource we created to help you make good food choices. It’s our Easy Food Swap Guide ready for you to print>>

Consistency is important in weight loss efforts because it helps to establish healthy habits and behaviors that can be sustained over the long term. When it comes to weight loss, it is often the small, daily choices that make the biggest difference. By making consistent efforts to eat a healthy diet, stay physically active, and practice other healthy behaviors, you can gradually and steadily lose weight and improve your overall health.

By following these tips and finding what works best for you, you can achieve and maintain a healthy weight for a lifetime of good health. At Flourish, we will come along side you. Contact us for the guidance and support as a partner in your heath and wholeness.

It helps to understand that toxins are fat soluble, meaning they are stored in our fat. This allows them to remain in our bodies for many years or decades. So, with continued daily exposure to even small amounts, the total amount of toxins in our bodies gradually increases. Toxins are also stored in the fatty tissues of animals and therefore are in the animal products we consume. Now, let's uncover the long-term effects of chemical exposure.

If you are experiencing symptoms of inflammation or would like to know more about your personal exposure to toxins, call us to schedule a total toxin test to check for levels of toxin poisoning. We'll give you the resources and care you need.