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Upstream Functional Medicine

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Colorado Springs, CO
Upstream Functional Medicine

Upstream Functional Medicine We help individuals and families become the pioneers of their own health and facilitate their body's natural ability to heal.
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06/18/2024

Dance away, and see how your day changes ☔

06/17/2024

Feeling drained after every workout? It might be time to address your exercise tolerance. 🏃🏽 If you're struggling to keep up with your usual routine, experiencing constant fatigue, or lacking motivation to hit the gym, it could be a sign that your body needs a change. Look out for these red flags of exercise burnout:

😴 Needing a post-workout nap
😔 Unexplained feelings of depression
💪 Loss of motivation
⚖️ Unexplained changes in weight
😡 Irritability or aggression
🤒 Weakened immune system
🩸 Irregular menstrual cycle
🤢 Symptoms of leaky gut

Pushing through these symptoms can lead to serious consequences if not addressed. Causes of reduced exercise tolerance may include:

🏋️ Overtraining
📉 Stagnant exercise routine
🍗 Insufficient protein intake
🍞 Inappropriate carbohydrate intake
😴 Low adrenal function
🔥 Chronic inflammation
😴 Lack of sleep
🥦 Micronutrient deficiencies

Don't ignore changes in your energy levels, mood, or recovery ability. Our office is here to help you identify the underlying cause and get back on track to a healthy, active lifestyle. 👍 Give us a call to learn more!

06/16/2024

Happy Father's Day to all the dads out there! You are amazing and life wouldn't be the same without you! 🫶🏻

06/15/2024

📝 Want to give journaling a try?

✍️ Journaling isn't just about putting pen to paper—it's a powerful tool for organizing your thoughts, reducing stress and anxiety, and fostering mindfulness. Plus, it's a fantastic way to confront difficult emotions and thoughts head-on. But did you know that it can also benefit your physical health? Studies show that tasks like journaling and making to-do lists can help you fall asleep faster. Keeping a gratitude journal can even lead to reduced depression, fatigue, and a stronger immune system. By practicing writing down your feelings, you become more self-aware and better equipped to communicate your needs, both to others and to yourself.

Ready to start journaling? Here are some tips:

🎯 Set clear goals for your journaling practice.
📅 Aim to write every day, even if it's just a single line.
🔄 Make journaling a habit by stacking it with an existing routine (try writing during your morning coffee break).
🤔 Don't worry about perfection—focus on letting your thoughts flow freely and honestly.

💚 Want to enhance your mental and physical well-being? Reach out to our office to learn how you can become a journaling pro!

06/14/2024

Check out this fantastic recipe for Zucchini Noodles with Tomato Basil Sauce:

Ingredients:

🍜 For the zucchini noodles:
4 medium zucchinis
1 tablespoon olive oil
Salt and pepper to taste

🍅 For the tomato basil sauce:
1 tablespoon olive oil
1 small onion, finely chopped
3 cloves garlic, minced
4 large tomatoes, diced (or 1 can (14.5 oz) of diced tomatoes)
1/4 cup tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 teaspoon red pepper flakes (optional)
Salt and pepper to taste
1/2 cup fresh basil leaves, chopped

📋 Instructions:
Prepare the Zucchini Noodles:
Wash and trim the ends off the zucchinis.
Use a spiralizer or julienne peeler to create zucchini noodles (zoodles).
Place the zoodles in a colander, sprinkle with a little salt, and let them sit for about 10 minutes to release excess moisture. Pat them dry with paper towels.

Make the Tomato Basil Sauce:
Heat 1 tbsp of olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for 3-4 minutes until translucent.
Add the minced garlic and sauté for another 1-2 minutes until fragrant.
Stir in the diced tomatoes (or canned diced tomatoes), tomato paste, dried oregano, dried basil, salt, and pepper.
Simmer the sauce for about 15 minutes, stirring occasionally, until it thickens.
Stir in the chopped fresh basil and cook for another 2-3 minutes. Adjust seasoning if needed.

Cook the Zucchini Noodles:
In another large skillet, heat 1 tbsp of olive oil over medium heat.
Add the zucchini noodles and sauté for 2-3 minutes until just tender but still slightly crunchy. Avoid overcooking.
Season with salt and pepper to taste.

Place the cooked zucchini noodles on plates and top with the tomato basil sauce.
Garnish with additional fresh basil if desired.

Serve immediately as a light and refreshing meal the next time you're in need of a deliciously light and summary dish ☀️

06/13/2024

Sometimes all we really want is someone to listen to what we're not saying - just as much as the words coming out of our mouth, am I right? 🤗

06/13/2024

🧠 Worried about Alzheimer's disease? A recent study suggests that adopting a Mediterranean-style diet could be your brain's best defense! 🥑🥦

Research reveals that embracing a diet rich in unsaturated fats, fish, fruits, lentils, and veggies—and low in dairy and red meat—may help shield your brain from early onset Alzheimer’s disease. By cleansing the brain of the protein buildup associated with memory loss and dementia, this diet offers a host of benefits, including:

🩺 Reduced risk of chronic disease
❤️ Reduced risk of cardiovascular disease
⚖️ Anti-inflammatory effects
🩸 Regulation of blood sugar
🤰 Improved fertility
🥊 Cancer-fighting properties
👀 Enhanced eye health

Transitioning to a Mediterranean diet is not only sustainable but also simple to implement! Focus on adding nutritious foods to your meals, gradually swapping out less healthy options as you go. Before you know it, you'll be enjoying the benefits of a healthier brain! 🌟

Need guidance on which nutrition choices are best for you? Contact our office today! 📞

06/10/2024

🔥 Strengthening your core isn't just about getting killer abs—it's about supporting your back and boosting brain health too! 💡💪

When we talk about the core, we're not just talking about the front muscles that give you that coveted six-pack. The core actually comprises seven muscle groups, including your abdomen, back extensors, and obliques. It's the powerhouse that supports your entire trunk! 💥

But here's a surprising twist: Did you know that chronic back pain could be linked to brain imbalances? 🧠 Many people experience back pain because their brains misinterpret signals from the eyes and inner ear, leading to a constant sense of imbalance. To compensate, the body adjusts its posture, leading to bad habits and chronic pain. 😣

That's where a targeted core strengthening program comes in! By focusing on good form and targeting all areas of the core, you can not only alleviate back pain but also address underlying issues affecting your overall health. 🌟

Feeling unsure if your back pain is related to a brain imbalance? Reach out to our office, and let's work together to get to the root of your health concerns! 📞

06/09/2024

Fly high. Let the wind take you. Follow your bliss. Believe in the possibilities 🌈

You never know what may be right around the corner 💭

06/08/2024

Sunscreen shopping can be overwhelming, but fear not—we're here to guide you to the safest options! 🌞

When it comes to sunscreen, it's essential to know your options: physical blockers and chemical blockers. Physical sunscreens, like those containing zinc oxide, act as a shield on your skin, reflecting harmful UV rays. Chemical sunscreens, however, work by absorbing UV rays, but some may contain concerning chemicals known as endocrine disruptors. 😱 These chemicals can mess with our hormonal balance and have been linked to various health issues, from thyroid problems to infertility.

So, how do you make sure you're choosing the right sunscreen? Look out for these ingredients to avoid:

Oxybenzone
Octinoxate
Homosalate
Octisalate
Octocrylene

Instead, opt for mineral-based sunscreens containing zinc oxide or titanium dioxide. These ingredients sit atop your skin, providing effective protection without harmful side effects. Plus, keep an eye out for safe inactive ingredients like aloe vera, coconut oil, or vitamin E for added nourishment. 🌿

Interested in diving deeper into clean skincare and making informed choices for your body? Reach out to our office! We're here to help you prioritize your health and wellness. 💛

06/07/2024

Looking for a delicious treat, check out this paleo Chocolate Avocado Mousse:

🍯Ingredients:
2 ripe avocados
1/4 cup unsweetened cocoa powder
1/4 cup maple syrup or honey (optional, adjust to taste)
1 teaspoon vanilla extract
Pinch of salt

📋Instructions:
Scoop the flesh of the avocados into a blender or food processor.
Add cocoa powder, maple syrup or honey (if using), vanilla extract, and a pinch of salt.
Blend until smooth and creamy, scraping down the sides as needed.
Taste and adjust sweetness if necessary by adding more maple syrup or honey.
Chill in the refrigerator for at least 30 minutes before serving.
Serve topped with fresh berries or shaved dark chocolate.

Give this a try the next time you're in the mood for something yummy 😋

06/06/2024

Sun safety isn't just a summer trend—it's a year-round essential! ☀️ Moderate amounts of sun is great for your health - but you don't want to overdo it.

Apply sunscreen with SPF 30 or higher, opting against a chemical sunscreen and for zinc-based formulas for safer protection. And don't forget to reapply every two hours! ⏰

Rock that sun-savvy style! Wear protective clothing like hats, sunglasses, and lightweight, long-sleeved garments to shield your skin from harmful UV rays. 👒

Stay vigilant with regular self-exams and be on the lookout for any suspicious spots or changes in your skin. Early detection is key! 🔍

06/05/2024

If it makes you happy, it doesn't have to make sense to others 😸

06/04/2024

Social connections are like vitamins for the soul! 💫 Our social wellbeing plays a vital role in shaping our overall health and happiness. 💞

What does your social wellbeing look like? It's about finding joy and fulfillment in your relationships, feeling a sense of belonging, and being an active part of your community. 🌟

Here are some simple ways to boost your social well being:

👫 Plan a fun outing with friends.
👨‍👩‍👧‍👦 Spend quality time with family.
🌱 Get involved in volunteer activities.
📚 Join a club or class.
🎉 Attend local events and celebrations.
🌍 Connect with your community.

Remember, shared experiences and connections enrich our lives and contribute to our overall wellness. Let's nurture our social connections and create a supportive network that uplifts us all! 🤗

06/03/2024

Who else is searching for that elusive sleeping position 🙋

06/02/2024

Feeling like you're constantly under the weather? 🤧 Recurring illnesses can signal that there's more happening beneath the surface. Here are some top reasons why you might be stuck in a cycle of sickness:

Stress Overload: The impact of stress on our immune system can't be overstated. High cortisol levels can compromise our body's defense mechanisms, making us more susceptible to illness. 😰

Sleep Deprivation: Quality sleep is vital for a robust immune response. Without it, our bodies struggle to fight off infections and recover effectively. 😴

Nutritional Deficiencies: A lack of essential vitamins and minerals weakens our immune system. Focus on nourishing your body with nutrient-rich foods to bolster your defenses. 🥦

Compromised Immune System: Underlying immune conditions can disrupt your body's ability to fend off illnesses effectively, requiring targeted support. 🛡️

These are just a few possible reasons for chronic illness. Whether it's dehydration, antibiotic overuse, or lifestyle factors, personalized attention and a tailored plan are essential for reclaiming your health. Ready to break free from the cycle? Reach out to us today! 🌿

06/01/2024

Take a moment and change your perspective. Talk to someone new, change your environment, listen to a new playlist.

Let inspiration strike in the unexpected 💡

05/31/2024

Women may start experiencing the effects of perimenopause as early as their mid-30s. 🥵

🥀 These symptoms can be challenging to navigate and can disrupt various aspects of life:

Changes in menstrual cycle
Hot flashes
Sleep disturbances
Mood swings
Fatigue
Decreased libido
Hormonal imbalances, leading to additional issues

👉 Here are some strategies to manage these symptoms as they arise:

Exercise - Regular physical activity benefits both body and mind, stabilizing mood and boosting endorphins.
Address Hormonal Imbalances - Explore natural methods to regulate hormone levels during significant bodily changes.
Increase Calcium Intake - Combat bone density loss by consuming calcium-rich foods to lower the risk of osteoporosis.
Manage Hot Flashes - Identify and avoid triggers like hot air or spicy foods, and practice deep breathing to ease discomfort.
Prioritize Mental Health - Hormonal fluctuations are inevitable, and navigating menopause challenges can be taxing. Seek support or maintain awareness of mental well-being throughout the transition.

⭐ Our office provides holistic support through life's transitions, offering practical solutions for long-term well-being. ☎️ Reach out to learn more about our approach!

05/30/2024

🌟When it comes to macronutrients, carbs, fats, and proteins are in the spotlight.🌟

While protein often conjures images of red meat or poultry, fish offers a fantastic alternative packed with unique nutritional perks.

🐟 Fish serves up lean protein, essential for muscle growth and maintaining a healthy weight. Plus, it's a rich source of omega-3 fatty acids, including EPA and DHA, along with fat-soluble vitamin D and an array of B-complex vitamins, iron, zinc, and more. But not all fish are created equal, so opt for sustainably sourced varieties from clean waters.

👉 Top picks for your plate:

Wild Alaskan Salmon
Albacore tuna (opt for troll or pole-caught)
Mackerel
Sardines
Cod
Halibut
Oysters
Lake trout
Freshwater whitefish
Herring

👉 Best to steer clear of:

Bluefin tuna
Chilean sea bass
King mackerel
Marlin
Monkfish
Shark
Swordfish

😣 These options are more prone to contamination by mercury and other toxins. By incorporating fish into your meals twice a week, you can slash the risk of heart disease, stroke, and give your immune system a boost. ❤️

Need personalized guidance on your nutrition journey? 📲 Drop us a message!

05/29/2024

Get ready for your next level up, it's right around the corner 🌈

05/28/2024

Looking for a yummy snack? We got you covered! Check out this savory Paleo Trail Mix 🥜

🥥 Ingredients:

1 cup raw almonds
1 cup raw cashews
1 cup unsweetened coconut flakes
1/2 cup pumpkin seeds
1/2 cup dried cranberries (unsweetened or sweetened with apple juice)

📋 Instructions:

Preheat your oven to 325°F (160°C).
Spread the almonds, cashews, coconut flakes, and pumpkin seeds evenly on a baking sheet lined with parchment paper.
Roast the nuts and seeds in the preheated oven for about 8-10 minutes, or until lightly golden and fragrant. Keep an eye on them to prevent burning.
Once roasted, remove the baking sheet from the oven and let the nuts and seeds cool completely.
In a large bowl, combine the roasted nuts, seeds, and dried cranberries. Mix well to evenly distribute the ingredients.
Transfer the paleo trail mix to an airtight container or portion into individual snack bags for easy grab-and-go snacks.

Enjoy this satisfying and nutritious snack anytime! And feel free to customize this recipe by adding your favorite nuts, seeds, and dried fruits to the mix to suit your taste preferences 🍒

05/27/2024

We are thankful this Memorial Day! 🙏🏽

05/26/2024

Struggling with gut issues? You might be dealing with SIBO. 😔

SIBO, or small intestinal bacterial overgrowth, is a red flag indicating deeper gut imbalances. While stress is a common culprit, various factors like food sensitivities, inflammation, and even brain health can contribute to gut woes.

In SIBO, bacteria from the large intestine invade the small intestine, fermenting sugars and carbs to produce gas. This leads to uncomfortable symptoms like bloating, belching, and more.

There's no one-size-fits-all fix for SIBO. It requires tailored solutions, including proper testing, dietary adjustments, and natural supplements, to rebalance your gut and prevent future flare-ups.

Ready to reclaim your gut health? 🌱 Contact our office to explore personalized strategies for your digestive well-being! 📞

05/25/2024

Taking care of yourself first means that you will be better equipped to care for those around you. Don't forget that your well being directly relates to those you love 💖

05/24/2024

Craving a burst of flavor and a boost of nutrition? Say hello to blueberries! 🫐

These tiny superfoods may be small, but they're mighty when it comes to delivering essential nutrients for your well-being. Packed with protein, fiber, potassium, vitamins D and B6, and a bounty of antioxidants, blueberries offer a plethora of health benefits in every juicy bite.

Here's a taste of what blueberries can do for you:

💙 Support muscle recovery post-workout.
💙 Promote heart health with their cardio-friendly properties.
💙 Help ward off urinary tract infections.
💙 Shield your body from disease thanks to their antioxidant-rich nature.
💙 Foster muscle growth and strength.
💙 Keep blood pressure in check by enhancing cellular function in blood vessels.
💙 Enhance insulin sensitivity, reducing the risk of type 2 diabetes.
💙 Aid in weight management and promote digestive wellness.
💙 Protect skin from damage by boosting collagen production with vitamin C.
💙 Boost cognitive function to keep your mind sharp.

Whether enjoyed fresh or frozen, blueberries are a versatile addition to your diet. Remember, everyone's nutritional needs are unique, so it's essential to tailor your choices to suit your individual health goals.

🌟 Have questions about how to optimize your nutrition? Drop us a message—we're here to help you thrive! 💌

05/23/2024

What is coming to an end for you that is making room for a new beginning? 🌙

05/22/2024

Are allergies cramping your style? 🤧

From itchy skin to pesky sneezing fits, allergies can really put a damper on your day. But did you know that what you eat could be making it worse? 😱

Enter histamines – those pesky proteins that trigger your body's inflammatory response to allergens. Found in foods like sauerkraut, aged cheese, wine, processed meats, sweet potatoes, and more; they can send your immune system into overdrive, exacerbating allergy symptoms.

But fear not! Taking steps to reduce inflammation in your body through healthy lifestyle choices and a balanced diet can help ease those allergy woes. 🌱

Ready to bid farewell to the sniffles? Give us a call and let's tackle those allergies together! 📞

05/21/2024

The weathers getting warmer and you know what that means...it's time to fire up the grill with this delectable recipe for Chicken and Veggie Skewers with Chimichurri Sauce:

Ingredients:

🫑 For the skewers:
1 lb boneless, skinless chicken breasts, cut into cubes
2 bell peppers, cut into chunks
1 red onion, cut into chunks
8-10 cherry tomatoes
Wooden skewers, soaked in water for 30 minutes

🧄 For the chimichurri sauce:
1 cup fresh parsley, chopped
1/4 cup fresh cilantro, chopped
3 cloves garlic, minced
1/4 cup red wine vinegar
1/2 cup olive oil
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes (adjust to taste)
Salt and pepper to taste

📋 Instructions:

Preheat your grill to medium-high heat.
Thread the chicken, bell peppers, onion, and cherry tomatoes onto the soaked wooden skewers, alternating between ingredients.
In a small bowl, combine the chopped parsley, cilantro, minced garlic, red wine vinegar, olive oil, dried oregano, red pepper flakes, salt, and pepper. Mix well to combine.
Brush the skewers with a little olive oil and season with salt and pepper.
Place the skewers on the preheated grill and cook for about 10-12 minutes, turning occasionally, or until the chicken is cooked through and the vegetables are tender and slightly charred.
Remove the skewers from the grill and serve with the chimichurri sauce on the side for dipping or drizzling.

Enjoy these delicious Chicken and Veggie Skewers with Chimichurri Sauce as a flavorful and healthy meal! ☀️

05/20/2024

Who else? 🙋

12/21/2023

🥓 Whether you need a satisfying snack or quick appetizer, bacon-wrapped dates should absolutely be added to your repertoire! They're a perfect blend of sweet, savory, and crunchy.

- 12 Medjool dates, pitted
- 24 raw almonds
- 6 slices Paleo-friendly bacon, cut in half
- Balsamic glaze (optional, for drizzling)
- Toothpicks

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Gently open each date and insert two almonds. The natural sweetness of dates pairs wonderfully with the nutty crunch of almonds.

Take a half-slice of bacon and wrap it around each stuffed date. Secure with a toothpick, ensuring the bacon seam is facing down on the baking sheet.

Bake for 15-20 minutes or until the bacon is crispy and golden brown.

For an extra touch of flavor, drizzle with a bit of balsamic glaze before serving. This adds a delightful tang to complement the richness of the bacon.

Let us know if you try this out and be sure to share pictures in the comments! 👇

Address

2950 Professional Place
Colorado Springs, CO
80904

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	11:30am - 5pm

Telephone

+17194285141

Website

https://www.upstreamfunctionalmedicine.com/

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Videos

Slow is Smooth, Smooth is Fast

As humans, we tend to want instant gratification. Join Wellness Coordinator Paige to hear why this may be holding us back from reaching our goals.

What do you want?

How we get to where we want to go.

Are you living life on offense or defense?

Tune in while Johnny shares some background info on having a morning routine and what his routine entails!!

The Mechanics of Eating

Let’s talk about a few things we can do to absorb the maximum nutritional benefit possible from every bite of food we eat.

How are you using your tool belt?

Kimberly will share what common scenarios we see and how you can take one step towards greater health.

A glimpse into a Provider Q&A Session at Upstream!

Learn what Johnny has to say about common health inquiries like skin issues, hormone imbalances, GI issues, and more.

Celebrating 6 Years of Success!

This week marks a significant milestone for Upstream as we proudly celebrate our 6th birthday!

Hair Loss and Health

What causes hair loss and what you can do about it?

Supplements: Friend or Foe?

Some points to ponder about supplements and how they could be helpful or harmful...

Supporting Thyroid health

Here are some simple lifestyle tips for supporting your thyroid health!

Risk versus Reward in health

Let's explore the Risk versus Reward concept and how applying this in your health decisions can empower you!

Catch your sleep bus!

Outgrowing Old Habits

Outgrowing old habits - how do we go with the flow and avoid resistance?

How Mindset and Perspective contribute to healing

Let's address some of the common pitfalls that contribute to healing

Alcohol and its effects on our health

Is alcohol good or bad for our health? See what conclusions you derive...

Longevity: What things should we focus on to optimize our life on earth?

Let's explore the key pillars for optimizing our lifespan and healthspan!

Your immunity

Staying Present Amidst Change

Change is inevitable, how do we stay grounded and present during our daily lives?

Biohacking event tonight!

Headaches and Migraines - Learn more tonight!

Invisible Progress

The temptation to quit will be greatest just before you are about to succeed. Don't give up, friends! :)

Shortcuts

What makes us different

Upstream Functional Medicine is a unique player in the wellness industry, taking an innovative approach to providing health and wellness services that will leave you feeling stronger and healthier. We provide our clients with a variety of options when it comes to managing their overall well-being. Make the positive lifestyle change you’ve been wanting; see what Upstream Functional Medicine has to offer you. Upstream Functional Medicine offers all-inclusive packages with an intensive “whole person” approach to treating various medical conditions. We partner with you to help you live a healthier, longer life. This is the only way we want to practice medicine.