Ampersand Integrative Wellness

11/07/2025

Apple pie season is here — but we’re keeping it cozy without the sugar crash. 🍂✨
Warm cinnamon, fresh apples, and a touch of wholesome goodness — all ingredients your body actually thanks you for. Your taste buds get the treat, your body gets the nutrients, and your gut says ‘thank you.’ 💛

Try out this recipe, it’s one of our favorites!
🔗https://www.erinliveswhole.com/healthy-mini-apple-pies/

11/04/2025

The holidays are all about comfort food, but it doesn’t have to leave you feeling sluggish 🦃✨

Whitney pulled together a few fresh recipe ideas that give you the cozy holiday flavors and some nourishing twists. Think creative swaps, unexpected ingredients, and dishes that make you feel good long after the meal.

Which one would you want at your table this year?

✨Roasted Sweet Potatoes
https://downshiftology.com/recipes/roasted-sweet-potatoes/

✨Pumpkin Pudding
https://againstallgrain.com/2014/11/20/pumpkin-pudding-egg-free-dairy-free/

✨Paleo Stuffing
https://40aprons.com/best-paleo-stuffing/

✨Green Bean Casserole
https://lexiscleankitchen.com/green-bean-casserole/

10/29/2025

Did you know your muscles aren’t the only thing that moves you? 🧩

Fascia, tendons, ligaments, and nerves all play a crucial role in how efficiently and safely you move. Tendons connect, ligaments stabilize, fascia transmits force, and your nervous system controls timing and coordination. Your muscles are only one piece of the movement puzzle!

When one part of this system is weak or restricted, it can create compensation patterns that lead to pain or limit performance. Understanding the full movement system is key to moving smarter, recovering faster, and preventing long-term issues.

10/29/2025

One of the BEST collabs yet! (Although we may be a bit biased😅)

Whitney had the opportunity to share the stage with Dr. Sarah Balthaser from Core Chiropractic to dive into the connection between the gut and the immune system. 🥦👤

Give it a listen!
🔗Spotify: https://open.spotify.com/episode/5gh3ZZej732YSB8vLyUi7S?si=4RbcHR6mQ-maLTtQXTJiNA

🔗Apple Podcasts: https://podcasts.apple.com/us/podcast/from-inflammation-to-integration-whole-body-healing/id1812458659?i=1000733292138t

In this episode of the Align Podcast, Dr. Sarah Balthaser sits down with certified nutrition and wellness consultant Whitney George, who specializes in autoimmune disease and gut health.

Whitney breaks down the powerful connection between your gut and your immune system—how inflammation, stress, and diet can all play a role in how your body feels and functions. Together, we dive into what “root cause healing” really looks like, how to rebuild balance in the body, and why gut health is at the center of it all.

If you’ve ever struggled with brain fog, fatigue, food sensitivities, or autoimmune symptoms that seem to come and go, this episode is for you. Whitney shares actionable steps you can take right now to support your body, nourish your gut, and reclaim your energy—without the overwhelm.

10/27/2025

Ever walk into the grocery store and walk out with way more than you planned? 🛒

Here’s how to shop with focus—getting only what supports your health while skipping the distractions. Grocery trips don’t have to feel overwhelming or stressful when there are ways to make them easier and quicker!🍎🥕🌽🫒🫐🍆

10/23/2025

Just two people who love helping you feel your best 😄
From workouts to what’s on
your plate, we’ve got tips and a little motivation to keep you going. Hit that follow button to join
the journey!

10/22/2025

Stress isn’t just in your mind—it lives in your body too.
🧠💥
When your nervous system stays on high alert, it can affect everything from sleep and digestion
to muscle recovery and overall wellness.

Have you ever noticed your body reacting to stress in
ways you weren’t expecting? We get it!

❕What has been helping you manage stressors lately?

10/21/2025

💪 Looking for a space to run your classes or train clients? Ampersand has a fully equipped, welcoming space ready for you.

Interested? Email info@ampersandintegrative.com to learn more!

10/14/2025

Ever wonder why you feel a sugar rush one minute and totally drained the next? ⚡ Sugary snacks spike your blood sugar, caffeine gives a short burst, but protein and healthy fats provide slow-burning fuel that keeps you alert and focused longer. Try some of these snacks!

-Hard-boiled eggs and Avocado slices
-Greek Yogurt with nuts, seeds, and fresh fruit
-Hummus and Veggies

How are you eating today? 🥑🥚

10/14/2025

Your body's chemical messengers deserve some love! ❤️ Consider this your friendly PSA! Your hormone health plays a massive role in your energy, mood, and overall wellness.

This post is a must-read for understanding your body better!

Hormone Health Beyond the Lab Reports

Your hormone health does not begin and end with a lab report. Your daily choices, like what you eat, how you move, how much you sleep, and how you deal with stress, can affect how your hormones function.

Bioidentical hormone replacement therapy, along with daily healthy habits, can help support hormone balance and overall well-being for men and women in their 40s.

Explore how BHRT can restore balance: https://robinsonmed.com/bioidentical-hormone-replacement-therapy/

City of St. Petersburg, Florida