L-carnitine is a naturally occurring compound found in the body, primarily in places with high levels of the mighty mitochondria (muscles, heart, liver, and kidneys). L-carnitine plays a crucial role in the metabolism of fatty acids, particularly by facilitating the transport of long-chain fatty acids into the mitochondria, where they are used to produce energy.
A CGM or continuous glucose monitor, is a small wearable device that you can place on the back of your arm. It allows you to view your glucose levels continuously and in real time.
CGMs were originally developed for use by patients with Type 1 or Type 2 diabetes. However, it has become clear that anyone can benefit from using a CGM, whether diabetic or not. In fact, a CGM can contribute greatly to overall well-being. Here’s how it works:
"The Galveston Diet" is a health and wellness book written by Mary Claire Haver, an OBGYN and expert in the field of women’s health. This book presents an actionable approach to dealing with the changes that can be caused by menopause. In this functional medicine blog, we will explore the main concepts, key takeaways, and notable aspects of "The Galveston Diet."
"The Galveston Diet" revolves around the concept that women experience unique hormonal fluctuations throughout their lives, which can impact their level of inflammation, their weight, moods, energy, and overall health. Dr. Haver explains how these hormonal changes can affect metabolism and hinder weight loss efforts which negatively impact hormones, energy, and mood. Dr. Haver presents the Galveston Diet as a solution specifically designed to support women's hormonal balance and promote sustainable weight loss.
Glyphosate is a widely used herbicide known for its effectiveness in killing weeds. However, its impact on human health and the environment has sparked concerns and debates in recent years. Many clinicians in the functional medicine community advocate avoiding glyphosate if possible. The FDA states that the trace amounts of glyphosate found in many foods (cereals, GMO soy products, wine) are not harmful, but perhaps, with repeat exposures—what functional medicine doctors call a chronic low-level toxicity—can have profound physiological effects.
Growing up in the 1980’s, I was lucky to be raised in a fairly healthy household. My parents were all about moderation. They served us small portions of home cooked meals, often including the trout my dad caught himself in local rivers. Still the prevailing message in the culture at that time was that dietary fat was detrimental and sugar was fine, even in high amounts. Calories in calories out—nothing more. Consistent with this framework, my parents made us KoolAid, let us pick out sugared cereals like Cocoa Pops and Fruit Loops, and fed us PopTarts and Carnation Instant Breakfast.
One of the ways a functional medicine doctor can help you prevent cardiovascular disease is to manage the intake of substances that can, in the wrong proportions, create risk factors for dysfunction. One example is reducing sugar intake. This intervention has numerous benefits for overall health, and one of the most significant benefits is the impact on cardiovascular health. Cardiovascular disease is a leading cause of death worldwide, and sugar consumption has been linked to several risk factors that contribute to the development of cardiovascular disease. In this functional medicine blog, we will explore the cardiovascular benefits of reducing sugar intake.
Today I am going to highlight the health properties of the gorgeous pomegranate. It is one of the foods in regular rotation in our home, often in the form of juice. My 8-year-old is thrilled that he gets this treat, often mixed with sparkling water as a healthy beverage taken with a meal. (Though all juices can spike blood sugar, combining them with a meal tempers the glycemic effects). It only takes 3-4 oz of this powerhouse elixir to obtain health benefits. Pomegranate is such a great source of healthful properties that it can be considered a natural medicine. As with many other things, functional medicine doctors are always on the lookout for things we can do naturally that fit into our lifestyles to improve health. Pomegranates fit the bill nicely.
In our functional medicine office, we often include recommendations in our personalized health plans to improve the quality of food our patients take in. One emerging area that we have been looking into is to source foods from facilities that engage in regenerative farming. Regenerative farming is a holistic approach to farming that focuses on building healthy soils and ecosystems, rather than just maximizing yields or profits. It dovetails nicely with the kind of holistic and integrative healthcare we practice at Tendwell.
Recently, I listened to an epic and informative podcast by Dr. Andrew Huberman, a neuroscientist and professor in the department of neurobiology at Stanford University School of Medicine, who has spoken extensively about many different aspects of health optimization. He has interviewed a number functional medicine doctors and clinicians on his show. He often goes into deep detail of the why behind each issue he is exploring. If you haven’t listened to a podcast of his, I recommend doing so. Most recently Dr. Huberman has covered the importance of hydration and water intake for overall health and well-being.
This pudding satisfies our family sweet tooth without sacrificing our functional health goals. My kids love eating this treat & often help making it too. I feel great about serving chia pudding to them because chia has so many benefits for health. Chia can be part of an overall health plan prescribed by your functional medicine doctor. Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels (especially triglycerides) and promote intestinal health.
I recently read Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar by Jessie Inchauspé. This book is really a compendium guide to Ms. Inchauspé’s well established Instagram account--@GlucoseGoddess. In this book, Ms. Inchauspé, a biochemist, goes into comprehensive detail about how to achieve healthy blood glucose levels using some interesting “hacks,” as she calls them. The book aims to help readers avoid blood sugar spikes and crashes, to decrease insulin resistance and improve overall health. Ms. Inchauspé does this with an emphasis on practical techniques to be implemented immediately at home, without having to give up favorite foods or feel deprived. This can be a great help to a functional medicine food strategy.
I confess, we have been eating decadent gluten-free Dutch babies on weekends. Luckily, they are full of egg protein (and butter, oops). In an effort to bring antioxidants to the scene, I created this quick Berry Compote recipe that utilizes the frozen berries we have on hand at any given time. My daughter loves this addition to our Dutch baby weekends, and so do I. I love making extra compote to have on top of chia puddings, or Greek yogurt, or my grain free granola later in the week. This recipe is super easy, delicious and comes together in about 10-15 minutes…about how long it takes my husband to make the infamous Dutch babies.
We are living in exciting times! It’s so wonderful that we are able to have more data at our fingertips to put to use in creating more effective plans for optimizing our health. No longer do we need to wait to develop diabetes before intervening. Knowledge leads to small changes that lead to prevention. This is the mantra of the functional medicine practitioner. We are always digging deeper to find the root cause and mediators of dysfunction. Continuous Glucose Monitoring (CGM) is a great technology for these reaons.
Hearty Vegetable Beef Soup or Nick’s Cabbage Soup. This is an old classic adapted to my liking. You could likely use another ground meat like lamb or turkey for this if you prefer. We have always used beef. There are lots of great veggies you can sneak into this one.
This recipe is for 1-2 people at most unless you double it. I think of this as a quick meal for lunch at home or even dinner. This recipe was inspired by my friend, who described this as a “basic meal” she used to make for her young son “miso-butter noodles”. I thought it sounded deliciously comforting. This is my own take on the recipe, which I often make for lunch when I am in a hurry and need to eat something warm.
This is literally my seven-year-old son’s favorite meal. It can be adapted to be vegan and dairy free. Delicious on a cold day!
So, you or your loved one has just been diagnosed with Hashimoto’s or an Autoimmune Thyroid Disorder causing hypothyroidism. Will adopting a gluten-free lifestyle be worth it? Why might it help?
I recently bought a nut-milk maker (Nutr brand), and I love it. I never loved Golden Milk Lattes before but with my homemade milk (made with: 1T organic almonds, 1T cashew pieces, a pinch of salt, ¼ tsp vanilla & ½ T pure maple syrup), it was a delicious afternoon treat on a cold wintery day. Next time, I will make a double-batch.
These muffins are a riff on classic Morning Glory Muffins, using ingredients we usually have around the house. I like these muffins for sneaking a couple veggies into my 7-year-old, who only “likes” a couple green vegetables at this point. I’m constantly tweaking this recipe to see what I can get away with. This is the most up-to-date iteration. This recipe makes about 16 muffins.
Serve alone or over rice. Serve with hummus and a dollop of yogurt on top. Chopped cilantro or chopped Italian parsley. Delicious!