thefoxydr

07/11/2022

Monday Motivation
⠀⠀⠀⠀⠀⠀⠀⠀⠀

07/05/2022

How do you get your Vitamin D and exercise?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We find it important to teach Jake at a young age to enjoy the outdoors while getting those great benefits of Vitamin D. He’s already been on numerous hikes, walks and enjoys a good pool day! Even at 6 months old!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why it is important to get Vitamin D and exercise...
1) Reduce inflammation
2) Improve bone health (especially in children)
3) Reduce risk of chronic diseases
4) Boost the immune system
⠀⠀⠀⠀⠀⠀⠀⠀⠀

07/01/2022

Breakfast is one of the most important meals of the day. It should be a balanced meal with protein and healthy fats, to keep blood sugars and sugar cravings at bay.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

06/30/2022

I'M BACK BABY!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
After being on maternity leave for 6 months with my handsome little man I am back in the full swing of things.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Looking for weight loss, hormone optimization, pain relief? I can help!!! Check out my website (link in bio) to schedule your health and wellness consult.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

06/30/2022

I'M BACK BABY!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
After being on maternity leave for 6 months with my handsome little man I am back in the full swing of things.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Looking for weight loss, hormone optimization, pain relief? I can help!!! Check out my website (link in bio) to schedule your health and wellness consult.

06/06/2022

12/10/2021

How do you plan to get outside this weekend?
⠀⠀⠀⠀⠀⠀⠀⠀⠀

11/22/2021

Sometimes you just need to get dressed up!

10/15/2021

Who else loves to travel?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Costa Rica- July 2021
One year delayed, a global pandemic, and travel restrictions later, we finally took our honeymoon to Costa Rica.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is good to get away once in a while, to reset and unwind from the real world. We all have busy lives and can get caught up in the minutia of life, without taking the time for ourselves. Schedule in time to travel even, if it is a just short weekend trip.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Benefits of traveling include:
1) Improve mental health
2) Reduce stress
3) Self-development
4) Meet new friends
5) Explore new cultures
⠀⠀⠀⠀⠀⠀⠀⠀⠀

10/05/2021

Mindset is Everything...
⠀⠀⠀⠀⠀⠀⠀⠀⠀

09/27/2021

Pre-pregnancy planning… Thinking about getting pregnant. Let me help you!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most women do not know that it is important to start pregnancy planning at least six months prior to conception. The reason for this is to optimize your health as a mother as well as the baby’s and to ensure a heathy pregnancy.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you do before pregnancy can impact your future children and their health so it is important to start now. You want to make sure that you are limiting your toxin exposure, optimizing hormones, especially if there may be concern for infertility, and proper nutrition and supplementation.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ways to optimize your health:
1) Hormone optimization
2) Proper nutrition
3) Exercise
4) Hydration
5) Limit toxin exposure
6) Proper supplementation
⠀⠀⠀⠀⠀⠀⠀⠀⠀

09/24/2021

What does your exercise routine look like?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Regular exercise of at least 30 minutes per day, 3-4x per week can improve your health drastically. It promotes weight loss, prevents chronic disease, boosts energy, improves mood, and promotes better sleep.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember, it does not have to be strenuous to obtain the benefits. So start moving!
⠀⠀⠀⠀⠀⠀⠀⠀⠀

09/23/2021

When was the last time you had blood work done?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It is important to have lab work done once a year to ensure health optimization, even if you feel “healthy.” Annual lab work should be comprehensive and include tests for hormone levels and a basic lab panel. If your doctor is not checking lab work annually, it might be time to find a new doctor.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lab work should include:
1) Reproductive hormones
2) Thyroid hormones
3) Adrenal hormones
4) Basic labs (CBC, CMP)
5) Cholesterol
6) Vitamin D
7) Ferritin
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you struggle with weight gain or loss, stress, anxiety, infertility, PCOS, irregular menstrual cycles, and/or low libido, it may be time to check your labs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

09/20/2021

Do not let the scale define who you are, how your day goes, or what you do. Focus on Health and the weight will follow.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

09/20/2021

Struggling with your weight despite making dietary changes and exercising regularly?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There could be many reasons for this stubborn weight gain including hormone imbalance, gut health, or inflammation.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are not seeing the desired results it might be time to dive a little deeper into your health and find out why your body may be working against you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Common reasons for stubborn weight gain can include:
1) PCOS (Polycystic ovarian syndrome)
2) Hypothyroidism/ Hashimoto’s
3) Adrenal Dysfunction/ HPA axis dysfunction
4) Insulin resistance
5) Food sensitivities
6) SIBO/ gut dysbiosis
7) Excess inflammation
8) Hormone imbalances
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn more about what could be causing that stubborn weight gain set up a 15 minute discovery call today! (Link in bio)
⠀⠀⠀⠀⠀⠀⠀⠀⠀

07/27/2021

It is summer and you know what that means… Berry season!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Summer berries like strawberries, blueberries, blackberries and raspberries are amazing sources of vitamins, antioxidants and fiber. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Looking for ways to incorporate more berries into your diet? Try adding them to smoothies, salads, baked goods or just a fruit salad. (Be sure to check the EWG.org for the clean 15 and dirty dozen).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Before eating any produce, including your berries, wash with a fruit/vegetable wash or warm water and vinegar.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

07/02/2021

FLASH SALE on Immune Boosting IV's and Recovery IV's.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is a great way to rehydrate yourself after a long weekend of fun in the sun. DM to schedule your IV.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

06/22/2021

Serotonin:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I bet you did not know that 80% of serotonin, our happy hormone, is produced in the GI tract.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The good bacteria in our GI tract produce majority of our neurochemicals that regulate physiological process- including the production of this happy hormone 😊.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When the GI tract is in a constant state of inflammation, due to poor diet or stress, then the production or serotonin can be affected. This leads to mood issues such as anxiety and depression.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If this sounds like you, then it might be time to address your gut health.  DM to schedule your appointment today.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

06/18/2021

Lets Talk About Fiber:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fiber helps promote digestive health in various ways. When consuming fiber it is important to know the difference between the two types, insoluble and soluble fiber.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Soluble Fiber:
-Dissolves in water. When it passes through your body it absorbs water and other fluids to form a “gel-like substance” and feeds the “good bacteria” in your GI tract.
-It helps to reduce blood cholesterol, decreasing risk of cardiovascular disease.
-Slows digestion of sugar and promotes better glucose control.
-Helps you feel fuller and promote weight management.  
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Good sources of soluble fiber include oats, peas, beans, apples, citrus fruits, carrots, and psyllium.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Insoluble Fiber:
- Does not dissolve in water and helps to provide a bulking action to stools to help keep you regular.  
- Helps treat constipation.
- Helps eliminate toxins and reduce risk of colon cancer, hemorrhoids, and diverticulitis.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*Good sources of insoluble fiber include nuts, beans, cauliflower, green beans, potatoes, and whole grains.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Make sure to include both forms of fiber in your diet. DM me for more digestion tips.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

06/15/2021

The benefits of lemon water:
Why do so many people swear by starting your day with 🍋 water?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is an inexpensive habit that is easy to start- it's just a glass of warm filtered water with a sq**rt of 🍋 juice.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reasons why you want to add it to your daily morning routine:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Better Hydration:
Increasing your water intake helps keep you hydrated and is necessary for good digestion, energy and focus.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-A Good Dose of Vitamin C
🍋 are a great source of vitamin C, a powerful antioxidant that protects your cells from damage.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Improves Skin Health
Vitamin C boosts natural collagen production, a key component of skin elasticity.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Detoxing and Cleansing
🍋 contain citric acid which helps stimulate the liver to flush out toxins.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Improves Digestion
Drinking warm 🍋 water can also improve digestion by supporting the production of hydrochloric acid in the stomach.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Remember that any time you drink an acidic drink, including 🍋 water, be sure to use a straw to protect your teeth.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

05/19/2021

Sometimes we all need a little reminder...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀

05/17/2021

Do you feel like you are eating all the right foods, but still not feeling well? Are you not getting the desired health results you want?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There may be an underlying condition that could be stopping your body from using the nutrients as intended. It might be time to dig a little deeper into your health.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
DM or call 480-237-3889 to schedule an appointment to get your health back on track.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

05/12/2021

The Environmental Working Group (EWG) puts out an annual shoppers guide of the “Clean 15 and Dirty Dozen”. This list helps people navigate between produce that are heavily sprayed and contaminated with pesticides vs. those that have low pesticide residues.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Dirty Dozen are the produce that you should buy organic as much as possible, since they are heavily sprayed with chemicals and pesticides. These fruits and vegetables typically have a thin skin or no hard outer shell.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The Clean 15 are the list of produce that are tested and treated with the lowest amount of pesticides. These can be bought conventionally or non organic, since they tend to have a hard outside shell or skin.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pesticides and herbicides were created to kill unwanted bacteria, living organisms, and fungi, but are toxic to the body. When consumed these pesticides and herbicides can cause hormone imbalance, digestive health concerns, and lead to chronic diseases/illnesses, such as cancers. This is why it is important to wash all produce with a vegetable wash or vinegar and water prior to consumption.
⠀⠀⠀⠀⠀⠀⠀⠀⠀

04/19/2021

Sometimes you have to step out of your comfort zone. Thank you for pushing me and reminding me I can be comfortable with being uncomfortable.
⁣

04/13/2021

Sometimes you just have to lift heavy! Thanks , , and for alway pushing me to be stronger.

03/25/2021

The doctors’ recommendations:
Dr. Sunshine - Get out and get some fresh air daily 🌞
Dr. Sleep - 7-9 hours of sleep a night 😴
Dr. Exercise - Exercise daily whether that’s lifting weights or even just a walk 🏃🏼‍♀️
Dr. Physical Touch- hug someone you love 🤝
Dr. Organic- Purchase organic produce and meat/fish 🥗
Dr. Hydration- Drink at least 64 ounces daily 💧
⠀⠀⠀⠀⠀⠀⠀⠀⠀
touch fish

03/22/2021

. It is just as important to declutter your house as it is your mind.

03/16/2021

Check out this video on the benefits of acupuncture.