3 Ways to Get Back on Track After the Holidays

Like clockwork, every January we meet with clients, new and old, who tell us about how they got off track during the holidays and want a fresh start. Whether it was overeating, too much sugar and alcohol or not sticking with workouts— a lot of people get stressed and off-track from their health goals over the holidays.

Going through cycles of feast and famine is built into our DNA. It makes sense that after months of diligence following healthy eating plans, coming in for treatments, taking supplements and working out— that during the holidays we want to unwind and just enjoy. There’s no problem with enjoying the holidays! But when you start to notice old symptoms return, sudden weight gain and feelings of sluggishness or depression— that’s when it’s time to get back on track.

Easier said than done though! After a week of treats, drinks and socializing, it’s hard to slow down. Very few people have the willpower to stop a freight train running 50 mph and turn it around with little effort. For us mere mortals, it’s more of a gradual process. This January, the team at Deep Roots Natural Medicine put three of our most effective tips together to help you get back on track!

1. Gradually add back healthy foods. After feasting on heavy meals, sugar or dairy it doesn’t take long before you only crave those foods. To win over this craving, start gradually adding your healthy staple foods back in. For example, if you start craving sugar late at night, combat this by eating high fat, high protein breakfasts. Studies show that people who start their days off like this, are less susceptible to blood sugar crashes and inevitable sugar cravings at night!

2. Drink water and incorporate light exercise. Haven’t been to the gym in three weeks? We get it— it can be daunting to start again. Give yourself some runway. Start by drinking more water— the more hydrated you feel, the more energy you’ll have. Too sluggish to go the gym? Next time you have a phone call, bundle up and take it outside on a walk. Or, if it’s too cold, find a light calisthenics workout class on YouTube and do a workout in your living room in pajamas! Working up a sweat or at least a fast heartbeat for just 20 minutes has incredible health and mental health benefits. 

3. Schedule an acupuncture treatment. One of the ways acupuncture works is by activating ancient energy meridians across the body, boosting energy, mood and immunity. This is a great way to hack your post-holidays blues. Many patients report that even after just one treatment, they feel energized, encouraged to get back on track and prioritize their health.

To schedule an appointment for acupuncture or personalized wellness coaching, call us at 312-759-7600 or tracie@deeprootsnm.com. At Deep Roots Natural Medicine we’re dedicated to meeting your natural health goals! Have a very happy and healthy new year!

Mindful Eating (& why you should try it!)

Working in the health and wellness space, you’re bound to hear buzzwords flying around. Mindful eating is definitely one (or two!) of them— but what is it? I don’t know about you, but in the past when people told me to be more “mindful” it felt like a veiled criticism. The darker side to the natural health and mindfulness movements is that sometimes, despite good intentions, we can weaponize our newfound knowledge and come off judgmental, rigid or not accommodating of people’s very real realities.

Mealtime has almost completely disappeared from our collective routines, in exchange for breakfasts eaten on the go (or skipped all together), lunches spent at the desk working, and dinner in front of the TV or phone to wind down. This isn’t a character flaw of the masses— this is a very real experience for many working people in a society that values productivity over wellbeing. This is why being told to be mindful can feel jarring— time is a precious commodity that many of us do not allocate for mealtimes.

Let’s decode mindful eating! All mindful eating asks us to do is implement the Buddhist concept of Mindfulness into our relationship with food and eating. This means that we pay attention to our experience of eating, be aware of our body’s physical cues (like our level of hunger), eating slowly and deliberately, and experiencing the sensations of the food we are eating— AKA, enjoying it! That’s not so bad, right?

Think about your daily routine. It doesn’t matter how busy you are— if you plan it out, you can spend 10-15 extra minutes a day eating at least one meal, undistracted without screens. Start experimenting with mindful eating by slowing down, looking at your food, smelling it, tasting it, and enjoying more. At first it will feel strange— we’re used to eating fast in our fast-paced lives. Whether you experiment first thing in the morning or during the 15 minute afternoon break you take to chat with coworkers— you can make time. 

And here’s why you probably SHOULD make time:

1. Better digestion. When you fully chew your foods, your saliva has more time to work it’s magic. Saliva is responsible for 30% of your digestion of food. Read that again. While your teeth break food apart so you can swallow, saliva is releasing critical digestive enzymes. Your stomach and intestines will thank you for swallowing properly “pre-digested” meals. This means less upset stomachs, better stools and less bloating.

2. You’re fuller. Your brain knows when you’re eating because it’s constantly helping regulate your various hormones connected to appetite and getting messages from your digestive system about your current state of affairs. If you slow down and savor your food without distraction, you’ll be aware when your brain gives you the message, “Hey, stop! We’re full!” This helps people who chronically under-eat— eat more; and people who over-eat— eat less.

3. You feel happier. There’s science to back this up too! Mindfulness as a practice has been used for thousands of years— it predates our Western Civilization. Get to know yourself— what do you like to eat? What do you crave? What textures do you enjoy? Centering ourselves by temporarily turning off our screens and focusing on our bodies during mealtime is a great way to calm down from the stresses of life and work— and focus inward on nourishing our mind, body and soul. Food is delicious! Mindful eating just helps you enjoy it more.

Now that we’ve demystified mindful eating— try it out for yourself! Set a goal to start with just one mindful meal a day— and fully commit to it. Notice how it feels, and then keep going. When I first started eating mindful lunches, I was bored out of my mind without my phone! But a few days in, I started looking forward to the moments of peace that lunchtime brought— and I started to pack healthier and more delicious lunches. 

You will never know if you don’t try! Make mealtime you time. Embark on the mindful eating adventure and prepare to be amazed. 

3 Tips to Survive Cold & Flu Season

Each flu season (October-February) cold and flu viruses spread like wildfire! Many of our patients have come into the clinic complaining of congestion, runny noses, coughs and lethargy that kept them home from work a few days. 

Enduring cold and flu season is a tenuous part of our culture— we are constantly bombarded by germs, poor sanitation and crowded spaces. The cold and flu is caused by the spread of viruses either on contaminated surfaces or from airborne sources, like from someone’s cough or sneeze. 

That means that public transport, shared office spaces (like the coffee pot) and the treadmill at your gym are all fair game. Germs are everywhere around you— and not all of them are bad… unless you have the misfortune of coming into contact with an influenza strain virus.

Prevention is always the best course of action. Once you have full blown symptoms— rest, fluids, proper nutrition and good old fashioned “riding it out” is typically the best course of action. If your symptoms do not improve within several days, always consult with your primary care physician. But for those of you not sick, but who want to stay ahead of the curve, here are three tips to survive cold and flu season unscathed! 

1. Boost your Immune System

You wouldn’t run a marathon without ever training, right? Don’t show up to cold and flu season unprepared. Even if you feel awesome, you can still build your immune system the following ways:

— Get your Vitamin C from food by eating extra leafy greens, broccoli and winter squash.

— Take a high quality supplement or herbal tea for immune support every day.

*We have multiple immune supporting supplements and Chinese herbal teas available at the clinic. Acupuncture is also a great way to support your immune system!

2.  Practice Amazing Sanitation 

Know yourself— know your body. Everyone is susceptible to viruses and bad germs, but some more than others. Here are two good ways to practice sanitation:

— Wash your hands after touching public or shared surfaces. Get in the habit of washing your hands a few extra times a day, or even invest in a natural hand sanitizer to keep on you.

— Protect your respiratory system. Traveling with sick passengers on public transit? Try wearing a mask, or covering your mouth and nose with a scarf. If you’re really ambitious— wake up a little early and walk the last two or three stops before you get off. This is great way to get extra exercise, get some fresh air and avoid the crowds.

3. Focus on the Gut

Your gut is so important to your health because it’s inextricably tied to your immune system and overall wellness. People with strong, healthy guts talk about how they fare better during cold and flu season. Here’s how you can help:

— Protect your mucosal intestinal layer. It forms a protective layer in the gut and reduces inflammation by protecting you from bad bacteria and germs. This is important because it’s your biggest defender of the gut-blood barrier. Foods like bone broth and glutathione-rich supplements are excellent for this!

— Support your good bacteria colonies. Just as we want to avoid supporting the bad bacteria, we want to support the good guys. Good bacteria can help fend off unwanted bad bacteria and germs before it turns into a cold. Avoiding refined sugars and eating lots of fiber alongside probiotics is an excellent way to accomplish this.

We use multiple supplements and clinical strength probiotics at our clinic, that are only available to patients. Schedule an appointment today!

Follow these thee tips, and you not only might escape cold and flu season unscathed— but also feeling better than ever. Imagine that!

Remember that at Deep Roots Natural Medicine we’re here to support you for all your natural healthcare needs. Give us a call today at 312-759-7600 or email us if you have any questions or want to focus on supporting your immune system.

Top 3 Most Anti-Inflammatory Foods

Chances are, you’ve probably heard the word inflammation thrown around in natural health circles. It’s a buzz word that’s gotten a lot of attention in the scientific community as we try to better understand the role it plays in human health.

If you’ve ever twisted your ankle, you know that pretty soon after the adrenaline and shock wears off, your ankle is in throbbing pain and very swollen. This is your body’s natural defenses kicking in— and it’s totally normal. The inflammation (or swelling) helps defend against injury and turns on a variety of healing mechanisms the body has to heal itself so it can return to a state of symbiosis, or balance.

So it’s not black or white— inflammation is not inherently bad. However— too much internal inflammation can be very bad. This type of inflammation might not be visible like a swollen ankle, and instead shows up on lab tests and in the many symptoms of inflammation, such as weight gain and some diseases. 

Inflammation can be caused by many lifestyle factors including:

1. Toxicity — from misuse of drugs, the environment or bad habits like smoking.

2. Diet — from a highly processed, standard American diet high in sugar.

3. Stress — from unresolved emotional trauma, stressful work, and sleep deprivation.

Too many times, people who are experiencing inflammation will treat the symptom, without ever treating the underlying cause. This is why I tell patients trying to lose weight, to focus less on calories in and out or what the scale says— and focus more on adding powerful, anti-inflammatory foods that are both filling and healing.

Diet is an extremely powerful and effective way to treat inflammation. Below are our top three anti-inflammatory food recommendations to add into your diet starting today. Worry less on restriction or removing foods, and just focus on adding these. 

1. Turmeric 

Turmeric is an Indian spice, known for it’s strong, earthy flavor. It contains a nutrient called curcumin, a very powerful anti-inflammatory agent known to help with inflammation-caused issues like arthritis, diabetes and metabolic syndrome. It is a very trusted and effective remedy— even for acute conditions, like headaches or athletic injury.

When combined with piperine from black pepper— curcumin absorption is improved by up to 2,000%! While adding these to food can be very healthy, taking a concentrated, isolated supplement version can be much more effective.

Functional Supplement Recommendation — Turmero. A powerful blend of concentrated turmeric and black pepper, designed to give you the maximum benefit of these food pairings in a convenient capsule form. Available in clinic only to current patients, call to inquire.

2. Berries & Grapes

Anthocyanins are an anti-oxidant found in berries like blueberries, raspberries, and blackberries. They are known to be anti-inflammatory and reduce risks for certain diseases. Similarly, grapes are an excellent source of resveratrol, a similar compound which fights inflammation. 

Functional Supplement Recommendation — Resvero. A proprietary blend of Resveratrol, a powerful anti-inflammatory phenol founds in grapes, in a convenient capsule form. Available in clinic only to current patients, call to inquire.

3. Leafy Greens

Leafy greens, like spinach, mixed greens, kale, and broccoli contain vitamins A, C, E, K and many B vitamins. Greens also contain carotenoids antioxidants. These protect your body’s cells and can contribute to blocking early stages of cancer. Also, the abundance of fiber in greens, helps populate your gut full of balanced flora and keep you satiated longer and regular. Inflammation starts in the gut— so eating fiber rich, green foods is an awesome way to fight inflammation and stay healthy.

Functional Supplement Recommendation — Nourish Greens. A powerful blend of concentrated greens, designed to give you the maximum benefit of leafy greens in a convenient powder form. Available in clinic only to current patients, call to inquire.

***

At Deep Roots Natural Medicine, we employ various methods such as Traditional Chinese Medicine, Acupuncture and Functional Medicine to help patients transform their outcomes. If any of these foods or supplement recommendations feel right to you, contact us today at 312-759-7600 to schedule a consultation.

Yes- Even in the Summer, Your Vitamin D is Low!

Chances are, you need Vitamin D Supplements— even in the summertime!

Sunlight is the most common and efficient source of vitamin D. We often think were getting enough vitamin D (cholecalciferol) from the sun in the summer months alone but through clinical experience and testing vitamin D levels through the blood, it’s usually not enough! Ideally we want our functional levels of vitamin D at about 80 ng/mL and others with autoimmune issues at 100 ng/mL. Unfortunately most patients tested are falling below 30 ng/mL and supplementation through a good sourced, highly absorbable form of vitamin D is needed.

How Vitamin D Helps Us

• Maintain the health of bones and teeth.

• Support the health of the immune system, brain, and nervous system.

• Regulates insulin levels and aid diabetes management.

• Support lung function and cardiovascular health.

• Influence the expression of genes involved in cancer development.

Symptoms of Vitamin D Deficiency May Include

• Becoming sick or contracting an infected more often

• Fatigue

• Painful bones and back, muscle pain

• Depressed mood

• Impaired wound healing

• Hair loss

Food Sources

The richest food sources of vitamin D are fish oil and fatty fish including cod liver oil, herring, sockeye salmon, sardines, tuna, and eggs. 

Left untreated, chronically low levels of Vitamin D can lead to issues of obesity, diabetes, hypertension, depression, fibromyalgia, chronic fatigue syndrome, osteoporosis, and neurodegenerative diseases.

In a randomized clinical trial, sunlight exposure or vitamin D supplementation for vitamin D-deficient non-western immigrants: a randomized clinical trial.  States, “Vitamin D supplementation is more effective than advised sunlight exposure for treating vitamin D deficiency” Although several other research sources still support moderate amounts of sunlight in addition to vitamin D supplementation.

Sensible sun exposure on bare skin for 5-10 minutes is recommended 2-3 times per week allows most people to produce sufficient vitamin D, but vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter.

What is the Right Amount of Vitamin D:

Each person should be familiar with their current vitamin D levels to know if they require maintenance or loading dose based on those levels. By working with a Functional Medicine Practitioner to check these levels and others can help you improve your quality of health. Also help you in choosing appropriate dietary recommendations and taking the correct supplements. 

Summer is Almost Here (And What That Means for your Health!)

As the days begin to warm, the spring showers turn into sunshine and the trees get their full canopy back, summer in Chicago has returned! Whether it’s the first BBQ of Memorial Day weekend or fun summer plans, you will soon find yourself back in the swing of summer.

Although this is a glorious change after a long winter and spring— sometimes in the excitement of the new season and amazing weather, we make choices that contradict our health commitments and wellness routines. A few examples come to mind…

1. Overeating BBQ foods, under-eating vegetables…

2. One (or two) too many alcoholic beverages…

3. Forgetting to wear sunscreen…

4. Not drinking enough water…

When thinking about a healthy lifestyle, it’s totally normal to follow the 80/20 rule. Meaning, 80% of your time is spent following “the rules” so to speak, of your health journey. The remaining 20% is spent being more flexible and lenient. Proponents of this philosophy understand that life happens— and sometimes we need to let go and have some fun! Which brings me to my first tip on how to stay on track this summer:

1. Plan your social calendar in advance!

Whether digital or with a pen and paper— get a calendar and plan out all the social events you have this summer. Getting organized about what obligations you have will provide clarity when planning the rest of your week. This way there’s no excuse not to pre-plan your workouts, grocery store trips, meal prepping and personal down time. When there is a plan in place, we can anticipate that 80/20 lifestyle and consciously make choices, knowing you’re still on your healthy life path.

2. Make an eating plan for social events, and stick to it!

Think about the events you’ll be at. Make sure you’re satiated and your hunger is stable throughout the day so you don’t make decisions from a ravenous mood! Is your friend (bless his heart) like a really bad cook? Maybe eat a small meal before those plans, and stick to the veggies, fruits and simple foods. Or on the flip side, are you totally looking forward to dinner at your favorite restaurant with your friends? Plan ahead— get your workouts in, eat accordingly and come a little hungry so you can really savor every single bite.

3. You know your limits, so honor them!

When it comes to alcohol— you know what your limits are. No one ever wants to be “that” person. So, if you’re going to be drinking, eat something before and keep track of your drinks. Have a plan, like two glasses of wine, and then cut yourself off. Or, just nurse a glass of your favorite drink while everyone else has several. Even with food— understand your limits. Maybe a scoop of your favorite ice-cream is ok this summer— but two scoops or more will hurt your stomach. Remember your boundaries and stick to them. Get friends and family together and hold each other accountable!

4. Treat yourself like someone you love and care about!

Self care is such an important topic these days. We seem to understand as a culture, that we need to prioritize self care, yet— when it comes to basic things like drinking enough water, wearing (non-toxic) sunscreen or getting enough sleep we sometimes fall asleep at the wheel. Imagine it’s your son, daughter, best friend or parent. Would you want them properly hydrated, protected and rested? Then treat yourself that way! This summer, make a conscious effort to slow down, get back to basics and make sure you are taken care of.

And as always— here at Deep Roots Natural Medicine, we’re ready to help you take strides this summer towards your natural health goals. We offer acupuncture, cupping and a variety of functional medicine services including lab testing (blood, stool, food allergy and hormonal) plus full lab evaluation, nutritional supplementation, health and lifestyle coaching and natural weight loss support. Call us at 312-759-7600 today or email tracie@deeprootsnm.com to set up an appointment! We look forward to seeing you this summer.

Is Healthy Weight Loss Possible?

For many of us our goal in the New Year is to lose weight and start feeling healthy again. Unfortunately, many people will become frustrated as these fad diets give us false energy, starve us from needed nutrients and never address the underlying root of the problem. Healthy weight loss is possible—but we need to look deeper and gain a better understanding of what’s going on inside.

It could an underlying issue related to hormones, a weakened immune system, toxicity in the liver, metabolic system or decreased “good” bacteria in the gut and micro-biome. Deep Roots Natural Medicine takes a deep dive into all of this and educates you on exactly what’s happening with your body, why it’s happening and how we can help you achieve healthy weight loss and a happier you! 

 The United States contains one of the highest percentage of obese people in the world. An obese person in America incurs an average of $1,429 more in medical expenses annually. We want to continue helping others find their way to better health for the long term and reverse these statistics. 

 Here are a few easy tips to help get you started:

1)  Increase your fiber consumption by eating a large portion of vegetables with every meal.

2)  Eat healthy fats earlier in the day to help keep your brain sharp and focused for the day.

3)  Have fruits or carbs later in the day to help you sleep.

4)  Exercise when you wake to boost your cortisol levels naturally, 15 minutes or more and can be a simple walk or going to the gym.

5)  Drink more water. Mix it up by adding lemon, lime, cucumber or basil.

6)  Limit your intake of dairy, bread, sugar and processed foods.

 Our personally customized plans are for motivated patients looking to lose weight naturally, safely, and effectively. Our treatments include acupuncture, functional medicine, health coaching, dietary recommendations, Chinese herbal medicine and high-quality whole food based supplements. Combined, these modalities work by reducing unhealthy cravings, anxiety, irritability and instead, increasing your energy. All of this makes it easier to achieve your goals toward a healthy lifestyle.

 Please reach out to us to schedule a consultation or get more information. Deep Roots Natural Medicine 312-759-7600