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True Functional Medicine

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💚 Personalized wellness for optimal living
🎯 Target | 🔄 Restore | 🤝 Unify | ⚡ Empower
👇 Start your TRUE journey today
Call 630-580-8566 for a free consultation.

11/11/2025

You don’t always need a full workout to reset your body. Sometimes, just a few minutes of intentional movement, a “movement snack”, is enough to lift your energy, clear brain fog, and bring your nervous system back online.

When you sit for long periods, your body shifts into a low-energy, high-stress state. Circulation slows. Breathing becomes shallow. Focus fades.

Try these quick movement snacks throughout your day:
🧍♀️ 1 minute of standing quad or hip stretches
🧘♂️ 5 deep breaths with arms overhead
🚶♀️ 2-minute walk, even just around the room
🤸 10 air squats or chair dips
🦶 Barefoot balance on one leg while brushing teeth

Start adding these in every 30–60 minutes during work hours.

11/09/2025

This Pumpkin Baked Oatmeal isn’t just cozy, it’s packed with real nutrition:

🥣 Oats for steady energy and fiber
🎃 Pumpkin for beta-carotene and gut-loving prebiotics
🥚 Eggs for protein and blood sugar balance

It’s naturally sweetened, easy to prep ahead, and supports everything from digestion to hormone balance.

Ingredients
olive oil or avocado oil , for greasing
2 cups rolled oats, use certified gluten free if needed
2 teaspoons pumpkin spice
1 teaspoon baking powder
¼ teaspoon salt
1 cup pure pumpkin puree
1 ¼ cup milk of choice
2 large eggs, can sub flax eggs to make egg-free
2 teaspoons vanilla
⅓ cup maple syrup or honey
dark chocolate chips, nuts, raisins or topping of choice, optional

Instructions
Preheat the oven to 375 degrees. Grease an 8×8 baking dish with oil.
In a medium bowl, combine oats, pumpkin pie spice, baking powder, and salt. Mix to combine.
Add pumpkin puree, milk, eggs, vanilla, and maple syrup/honey to bowl. Stir to combine.
Spread into the prepared baking dish. Bake for 30-35 minutes. Oatmeal is done baking when it is puffed up on the edges, set in the middle and top is golden.
Let cool for 5 minutes before slicing. It will be soft at first but will firm up as it cools. Enjoy warm topped with yogurt, a splash of milk, a drizzle of honey or maple syrup, fruit, whipped cream or simply on its own. Let cool completely and store in an air-tight container fridge for up to 4 days.

Recipe adapted from: https://thenaturalnurturer.com/pumpkin-baked-oatmeal/

11/07/2025

A sudden drop in blood sugar at night—or an early spike in cortisol—can jolt your nervous system awake. It’s your body’s way of saying, “Something’s off.” 😬

When you skip meals, eat too late, or stay in a constant state of stress, your body struggles to keep blood sugar and stress hormones balanced. These fluctuations send signals of danger, activating your alert mode at the exact time you should be drifting into deep, restorative sleep.

If you often wake up between 2–4 a.m. with a racing heart or restless mind, this could be why. 🌙💭

Prioritize steady meals, stress regulation, and a calming bedtime routine—your sleep (and hormones) will thank you. 🤍

10/24/2025

You're working out consistently, eating clean, pushing hard… and somehow, you're still gaining weight.

Here's what most fitness plans forget to tell women: High-intensity workouts like HIIT are powerful, but when done too often, especially without proper recovery, they can work against your body.
Excessive HIIT can increase your cortisol (your body’s main stress hormone), disrupt your blood sugar, and even suppress your thyroid function. Over time, this leads to increased inflammation, stubborn belly fat, disrupted sleep, and major fatigue.

This is especially true for women in their 30s, 40s, and beyond, when hormonal shifts make the body more sensitive to stress of any kind.

💡 So what should you do instead?

✨ Strength training 2–3x per week
✨ Daily walking to support metabolism without raising cortisol
✨ Yoga, Pilates, or breathwork for nervous system recovery
✨ Prioritizing rest, sleep, blood sugar balance, and protein intake

If your workouts are making you feel puffy, tired, or stuck, your hormones might be asking for something different.

09/30/2025

Constipation can be a real drag, but these fiber-packed snacks can help get your digestive system back on track. No prunes necessary!

1️⃣ Edamame – With 8g of fiber per cup, these little soybeans are a fiber powerhouse, helping both soften and add bulk to stools.
2️⃣ Lima Beans – 10g of fiber per cup! Roast them for a crunchy, gut-friendly snack.
3️⃣ Avocados – A fiber-filled favorite! Mash on whole-grain toast for a gut-boosting snack.
4️⃣ Popcorn – A whole grain rich in insoluble fiber, perfect for a light, filling snack.
5️⃣ Pears – 6g of fiber and a natural laxative to help soften stools.
6️⃣ Whole-Grain Cereal – Look for at least 3g of fiber per serving for a quick, satisfying option.
7️⃣ Raspberries – With 10g of fiber per cup, these little berries work wonders for digestion.

Remember to stay hydrated and move your body! A little daily activity goes a long way in supporting your digestive health.

09/28/2025

Most people immediately think about what they’d do with more energy—exercise, meal prep, spend time with family, work on a passion project. But here’s the real question: why don’t you already have it?

Low energy isn’t “just part of getting older” or something you have to push through. It’s often a sign that something deeper is out of balance like nutrient deficiencies, blood sugar swings, poor sleep quality, hidden inflammation, or hormone imbalances.

Energy isn’t random, it’s something we can measure, understand, and restore by looking at the root causes instead of masking the symptoms.

So tell us in the comments—if you woke up tomorrow with an extra hour of pure energy, what would you use it for?

And if you’re ready to make that a reality, let’s uncover what’s holding you back.

09/10/2025

If you’re active, your labs should work as hard as you do. Training, running, lifting, or cycling regularly puts unique demands on your body and standard blood work often misses the subtle changes that can make or break your performance and recovery.

Taking a look deeper than basic panels can help catch imbalances early and optimize your health. For active people, this might include:

🔬 Ferritin & Iron – Low iron can mean fatigue, poor recovery, and decreased endurance.
🔬 Vitamin D – Supports bone strength, muscle function, and immunity.
🔬 Comprehensive Thyroid Panel – Ensures metabolism and recovery are on track.
🔬 Cortisol Rhythm Testing – Chronic stress or overtraining can disrupt hormone balance.
🔬 Omega-3 – Key for reducing inflammation and supporting joint health.
🔬 Blood Sugar & Insulin – Helps maintain stable energy during workouts and daily life.

These labs aren’t just about spotting problems, they’re about fine-tuning your health so you can train smarter, recover faster, and feel your best.

08/12/2025

If you find yourself dragging through the day, even after a full night's sleep, your body might be asking for more protein. Protein helps stabilize blood sugar, supports neurotransmitter production (think focus and motivation), and fuels your body's repair systems, especially when stress or inflammation are running the show.

Here are a few high-protein snack ideas to help keep your energy up (and your hormones happy):

- Hard-boiled eggs + a sprinkle of sea salt
- Roasted chickpeas or sprouted pumpkin seeds
- Wild salmon jerky or sardines with lemon
- Protein smoothie with collagen, nut butter, and berries
- Turkey or chicken lettuce wraps with avocado

Pro tip: Aim for 10–20g of protein in your snack if fatigue or blood sugar crashes are your norm.

08/08/2025

Feeling tired, gaining weight around your midsection, or craving sugar more than usual? These can be early signs of insulin resistance, a metabolic imbalance that often goes undetected until it becomes something bigger. The good news? You don't need extreme diets or complicated routines to start turning things around.

Here are 5 things we do with every client to help improve insulin sensitivity and support better energy, mood, and long-term health:

Balance blood sugar at every meal: Focus on meals that include protein, healthy fat, and fiber — especially at breakfast — to avoid the glucose spikes that drive insulin up. 🥗

Identify hidden blood sugar crashes: If you feel exhausted, shaky, or irritable between meals, that's a clue. Tracking symptoms (not just glucose) helps personalize support.

Prioritize deep, restorative sleep: Even one night of poor sleep 😴 can make you more insulin resistant the next day.

Reduce systemic inflammation: That means calming the gut, addressing food sensitivities, and supporting adrenal balance… not just cutting sugar.

Add post-meal movement: Simple walks 🚶‍♀️ after meals can significantly reduce blood sugar spikes — this one habit often surprises people with how powerful it is.

Insulin resistance is reversible with the right strategies, and it starts with tuning in, not restricting. Curious where your insulin health stands? Reach out to book a consultation or ask about lab testing options 🧪 that go beyond standard glucose checks.

08/05/2025

When stress becomes chronic, it doesn’t just affect your mood… it throws off your hormones, digestion, sleep, and immune health too. 🌀💤🧬 Cortisol - your body’s primary stress hormone - is at the center of it all.

🌿 Adaptogenic herbs can help your body better regulate stress and bring your system back into balance. Here are a few worth knowing:

🧘‍♀️ Ashwagandha – calming and grounding; great for anxiety, sleep, and cortisol regulation

⚡ Rhodiola – energizing and uplifting; helpful for mental fatigue and low motivation

🌸 Holy Basil (Tulsi) – balancing for mood, blood sugar, and immune function

🍄 Reishi – deeply grounding; supports sleep, immunity, and long-term resilience

✨ Choosing the right one depends on your unique stress pattern and symptoms.

Working with a practitioner takes the guesswork out and helps you find your best match. You don’t have to figure it out alone - we can help! 🤝💚

08/02/2025

The lymphatic system is a vital part of your immune and detoxification pathways. It moves a clear fluid called lymph through a network of vessels, nodes, and tissues to help remove waste, excess fluid, and toxins from your body.
Unlike the cardiovascular system, the lymphatic system has no central pump. Lymph relies on the movement of muscles, breath, and surrounding tissues to circulate. This makes it especially sensitive to dehydration, inflammation, and inactivity.

When lymph flow becomes sluggish, waste can build up in tissues, often leading to symptoms like puffiness, brain fog, fatigue, or recurring low-grade infections. Over time, poor lymph circulation can impact detox efficiency, immune function, and fluid balance.

07/22/2025

🥕 Did you know that raw carrots can help your body detox excess estrogen and support hormone balance? This easy Hormone Balancing Raw Carrot Salad is a functional food designed to support gut health and natural hormone detox pathways.

🥗 Ingredients
For The 🍯 Honey Lime Dressing:
2 tbsp white or apple cider vinegar 🍎

1 tbsp lime juice (can sub for lemon) 🍋

1 tbsp dijon mustard

2 tbsp raw honey (can sub for pure organic maple syrup) 🍯🍁

1/4 cup extra virgin olive oil (can sub for avocado oil) 🫒🥑

1/2 tsp Celtic sea salt 🧂

For The Raw Carrot Salad:
1–2 large organic raw carrots, outer layer peeled and discarded 🥕

1–2 tbsp crunchy nuts or seeds such as pistachio, peanut, sesame, etc. 🌰🥜

Fresh herbs such as cilantro, mint, and basil 🌿🌱

📝 Instructions
🥄 Make your dressing by whisking all ingredients except for olive oil together in a small bowl.

💧 Slowly drizzle in the olive oil while continuing to whisk until the dressing is well combined. Set aside.

✨ Peel the outer layer of your carrot and discard it, then use a peeler to shred the carrot lengthwise into long ribbons or strips.

🥣 Add carrot ribbons into a bowl and toss in all remaining ingredients.

🥄 Drizzle the dressing over the salad, toss together, and enjoy! 😋

📌 Recipe adapted from: sofreshnsogreen.com

Address

1824 Johns Drive
Glenview, IL
60025

Telephone

+16305817600

Website

http://truefunctional.com/

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