Integrative Therapy and Wellness

12/21/2025

🦋 Hypothyroid & Hungry for Nutrients?

If you’re dealing with hypothyroidism, your thyroid may not be the only thing struggling—nutrient deficiencies are very common and can worsen fatigue, brain fog, mood changes, and metabolism issues. Here are the top nutrients we often see depleted in hypothyroid patients and how to get them from real food:

🥜 Selenium – supports thyroid hormone conversion & protects thyroid from oxidative stress
➡️ Brazil nuts (1–2/day!), sardines, pasture-raised eggs

☀️ Vitamin D – essential for immune and thyroid balance
➡️ Wild-caught salmon, cod liver oil, egg yolks, UV-exposed mushrooms

🧠 Vitamin B12 – critical for energy, nerves & metabolism
➡️ Grass-fed beef, liver, shellfish, pasture-raised eggs

⚡ Thiamine (B1) – often overlooked, huge for fatigue
➡️ Pork, sunflower seeds, lentils, nutritional yeast

💪 Magnesium – supports stress response & hormone signaling
➡️ Pumpkin seeds, spinach, almonds, dark chocolate

🛡️ Zinc – needed for thyroid hormone production
➡️ Oysters, beef, pumpkin seeds, chickpeas

✨ Food first is always our goal—but absorption, stress, gut health, and inflammation all matter. That’s why at Integrative Therapy & Wellness, we don’t guess—we assess.

📅 Ready to uncover what YOUR thyroid actually needs?
👉 Book a comprehensive evaluation today and let’s create a plan that supports your body from the inside out.

12/20/2025

🥥💧 Why Coconut Water Is a Functional Health Staple 💧🥥

Coconut water isn’t just refreshing — it’s a powerful, natural electrolyte drink that supports whole-body health. At ITW, we often recommend it as a simple way to nourish your cells and support daily function.

Here’s why coconut water earns a spot in an integrative wellness routine 👇

⚡ Supports hydration at the cellular level
Rich in potassium, sodium, magnesium, and calcium — minerals your nervous system and muscles depend on.

🧠 Supports nervous system regulation
Balanced electrolytes help calm stress signaling and improve resilience.

💓 Supports heart & blood pressure health
Naturally high potassium helps counterbalance sodium and support cardiovascular function.

⚙️ Aids muscle function & recovery
Helps prevent cramping and supports physical recovery.

🌿 Gentle support for digestion
Hydration + minerals help keep digestion moving smoothly.

🔥 Supports energy production
Electrolytes are essential for mitochondrial function and sustained energy.

✨ Whether you’re under stress, exercising, fasting, or simply not drinking enough fluids, coconut water can be an easy way to replenish what your body actually needs.

👉 Curious if electrolytes or mineral balance could support your health goals? Schedule a visit with ITW and let’s look at the bigger picture.

12/19/2025

🌿🥣 Cozy Nights Call for Creamy Pesto Beans! ✨❄️

Looking for the perfect warm, filling, vegetarian meal for a chilly evening? This Creamy Pesto Beans recipe is everything you want — comforting, nourishing, protein-packed, and bursting with flavor. 🤤💚

✨ Why This Dish Loves You Back:

🧄 Garlic – A powerhouse for the immune system! Rich in allicin, garlic supports heart health, reduces inflammation, and has natural antimicrobial benefits.

🧅 Shallots – Milder than onions but packed with antioxidants, shallots support gut health, stabilize blood sugar, and promote healthy circulation.

🫘 Beans – A vegetarian superstar! Full of plant-based protein, fiber, and minerals like magnesium, iron, and potassium. Beans support digestion, steady energy, blood sugar balance, and keep you full for hours.

🫶 Combine them all with creamy pesto and you’ve got a nutrient-dense, satisfying dish that warms the body and nourishes every system.

✨ Why We Love This Recipe:
• Protein + fiber = long-lasting fullness
• Comfort food that’s actually good for you
• Perfect for meatless dinners
• Easy, cozy, and budget-friendly
• Great for meal prep & leftovers

Wrap your hands around a warm bowl and enjoy a hearty, wholesome meal that tastes like comfort and feels like wellness. 💛

12/18/2025

🧠🌿 Why Nervous System Regulation Is the Foundation of Healing 🌿🧠

True healing doesn’t start with a supplement — it starts with a regulated nervous system. When your nervous system feels safe, your body can digest, detox, repair tissues, balance hormones, and reduce inflammation. When it doesn’t? Healing stays stuck.

While vagus nerve work gets a lot of attention, there are many powerful (and often overlooked) ways to support nervous system regulation ⬇️

😴 Consistent Sleep & Wake Times
Going to bed and waking up at the same time daily stabilizes circadian rhythms and calms stress signaling.

🔴 Red Light Therapy
Incandescent bulbs or gentle fire gazing in the evening can support mitochondrial health and signal safety to the nervous system.

🌞 Intentional Sunlight Exposure
Get sunlight soon after waking and again around sunset to anchor your circadian rhythm and improve stress resilience.

📵 Reduce Evening Screen Time
Less blue light at night helps lower cortisol and supports deeper, more restorative sleep.

🥗 A Diverse, Whole-Foods Diet
Balanced minerals (especially sodium, potassium, and magnesium) are essential for nerve signaling. Coconut water or targeted supplements can help restore balance.

📞 Bonus Regulation Tip
Try using your phone for calls only 1–3 days per week. Less scrolling = less nervous system overload.

✨ At ITW, we know that nervous system regulation is not optional — it’s foundational. When the nervous system is supported, the body can finally do what it was designed to do: heal.

👉 Ready to support your health at the root level? Schedule an integrative visit with ITW today.

12/17/2025

🌿🧠 When It’s Not “Just Your Gut”: Hidden Signs of Gut Barrier Dysfunction 🧠🌿

Most people think gut issues only show up as bloating, reflux, or irregular stools — but gut barrier dysfunction (often called “leaky gut”) can affect your entire body.

Here are some non-digestive symptoms that may actually be coming from your gut:
✨ Skin breakouts or rashes — acne, eczema, unexplained irritation
👅 Bad breath or a coated tongue — often tied to microbial imbalance
😴 Chronic fatigue — inflammation drains your energy reserves
🛡️ Autoimmune conditions — increased immune activation starts in the gut
🧠 Brain fog & memory issues — the gut–brain connection is real
🦴 Joint & muscle pain — inflammatory signals don’t stay local

Why this happens: when the gut barrier becomes compromised, unwanted particles can pass into circulation, triggering systemic inflammation and immune activation.

🧩 This is where integrative care shines.
Reversing gut barrier dysfunction requires more than a single supplement. At ITW, we:
✔️ Identify root causes (stress, infections, food triggers, toxins, medications)
✔️ Use targeted testing when needed
✔️ Support the gut lining, immune system, liver, and nervous system together

Healing the gut means healing beyond the gut.

✨ Ready to find out if your symptoms are gut-driven? Schedule an integrative visit with ITW and let’s address the root cause.

12/16/2025

🧠🚶‍♀️ Tuesday Tips & Tricks: Walk Your Anxiety Away — Backwards! 🚶‍♂️🧠

Feeling anxious? Here’s a simple, science-backed tool you can use anywhere.

🔄 Walking backwards for 100+ steps has been shown to significantly reduce anxiety. Here’s why it works:

When you walk backwards, the cerebellum — the part of the brain responsible for movement and coordination — takes the lead. This shifts brain activity away from areas involved in worry and rumination, like the prefrontal cortex.

The result?
✨ Less mental chatter
✨ More presence in your body
✨ A calmer nervous system

🌞 Bonus tip: Take it outside! Sunshine adds another layer of mood support and nervous system regulation.

Next time anxiety creeps in, step outside, turn around, and take 100 intentional backward steps. Simple. Free. Effective.

12/15/2025

🧠✍️ Your Pen is Mightier than Your Keyboard! ✍️🧠

Typing is quick… but handwriting is powerful. Studies show that writing by hand activates three times more brain circuits than typing—boosting memory, focus, and creativity.

🔍 Typing:
Activates motor areas for finger movement. Fast, efficient… and often puts your brain on autopilot.

📝 Handwriting:
Engages motor, learning, memory and visual regions all at once! This slows you down just enough to process information deeply, creating stronger long-term memory.

✨ The takeaway?
If you’re drafting a letter, typing a recipe, or jotting quick project notes—type away! But if you truly need to remember something… slow down, grab a pen, and let your brain do its best work.

You’ll feel the difference. 💚😊

12/15/2025

12/14/2025

💥🦶 Gout Relief Starts at the Root — Not Just the Symptoms 🦶💥

Gout isn’t just about uric acid crystals… it’s about the internal environment that allows those crystals to build up in the first place. At ITW, we focus on root-cause healing so you can get lasting relief — not just temporary fixes.

Here’s what we look at when supporting patients with gout ⬇️

🥩 Moderate Purine Intake
Yes, purines matter — but it’s not just red meat. Organ meats, certain seafoods, alcohol, and even some plant foods can contribute. Balance is key, not restriction.

⚡ Support Your Mitochondria
Weak or stressed mitochondria can’t efficiently handle metabolic byproducts (like uric acid). Strengthening them boosts resilience and lowers flare risk.

🛡️ Protect Cells & Cell Membranes
Healthy cell membranes = better nutrient flow + better detox pathways. An antioxidant-rich diet supports cells while targeted supplementation is needed for some.

💧 Support Kidney Function
Your kidneys help clear uric acid — but dehydration, medications, inflammation, or poor metabolic health can slow that process. We work to optimize kidney support naturally.

🩸 Reduce Iron & Iron Stores (When Appropriate)
High ferritin or iron overload increases oxidative stress, which can worsen gout and inflammation. Identifying and addressing this can be a game-changer.

✨Gout flares can be miserable — but the path to healing doesn’t have to be. By addressing the underlying imbalances, you can experience fewer flares, less pain, and better long-term metabolic health.

Ready to get to the root of your gout? We’re here to help.

12/13/2025

🌿✨ Plant-Powered Omega-3s: Yes, You CAN Get Them Vegan! ✨🌿

You don’t have to eat fish to nourish your brain, balance inflammation, and support heart health. 🌱 Plenty of plant foods pack a powerful punch of ALA omega-3s—your body’s starting point for a healthier inflammatory response.

Here are some of our favorite vegan sources:
💧 Chia Seeds – Tiny but mighty, rich in ALA and easy to sprinkle on anything.
🌾 Flax Seeds – Ground is best for absorption—add to smoothies, oatmeal, or baked goods.
🥦 Brussels Sprouts – Roast them, sauté them, love them! A delicious veggie with omega-3 benefits.
🌰 Walnuts – Brain-shaped and brain-loving. The perfect snack or salad topper.
🌿 H**p Seeds/H**p Hearts – Creamy, nutty, and full of healthy fats + plant protein.

Adding these nutrient-dense foods into your meals is a simple way to support whole-body wellness.

If you’re curious how your omega levels are impacting your inflammation, hormones, or energy… we can help you get clarity.

✨ Integrative Therapy & Wellness — Nutrition that supports your healing.

12/13/2025

⚡️ Your Body Can Heal — StemWave Helps It Happen ⚡️

Your body is designed to heal itself — sometimes it just needs the right nudge. That’s where StemWave Therapy comes in. 🌿💙

StemWave uses non-invasive soundwave technology to stimulate your body’s natural repair processes, helping you recover from:
🔹 Chronic pain
🔹 Joint discomfort
🔹 Tendon & ligament injuries
🔹 Muscle tightness
🔹 Nerve pain
🔹 Slow or stalled healing

No needles. No downtime. Just targeted, regenerative support that helps your body do what it was made to do. 💪✨

And right now, you can try it for only $49 for your initial visit — but this offer is available for a limited time.

If you’ve been waiting for a sign, this is it. 🙌
Book your StemWave session today and start healing smarter.

12/12/2025

🥕🥒 Mini Morning Magic: Carrot Zucchini Quiches! 🧁✨

Looking for a hearty, nutrient-packed, grab-and-go breakfast that makes your mornings easier and healthier? These Carrot Zucchini Mini Quiches are the perfect bite-sized solution! 🙌💛

🌱 Why Your Body Will Love Them:

🥕 Carrots – Loaded with beta-carotene for eye health, immune support, and glowing skin. Their natural sweetness adds flavor and antioxidants!

🥒 Zucchini – Hydrating, fiber-rich, and full of vitamins B6 & C to support metabolism, digestion, and overall cellular health.

🥚 Eggs – A complete protein source packed with choline, healthy fats, B vitamins, and nutrients that support brain function, muscle repair, and steady energy.

Together, they create a nutrient-dense, low-carb, high-protein breakfast you can make ahead — perfect for busy mornings, school days, or a quick mid-day snack.

✨ Why We Love These Mini Quiches:
• Bite-sized + portable
• Easy to meal prep
• Nourishing, filling, and delicious
• Kid-approved AND adult-approved
• Fits into any clean eating, gluten-free, or protein-focused routine

Fuel your day with real food that works with your body. 🌿