True Functional Medicine

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True Functional Medicine

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💚 Personalized wellness for optimal living
🎯 Target | 🔄 Restore | 🤝 Unify | ⚡ Empower
👇 Start your TRUE journey today
Call 630-580-8566 for a free consultation.

12/10/2025

Winter can feel heavy.

If you’re struggling with seasonal depression, please know nothing is “wrong” with you — your brain and body are responding to real changes.

These tips won’t fix everything, but they can help you feel more steady and supported.

You’re not alone.

12/08/2025

For the women who juggle careers, families, aging parents, kids’ schedules, and everything in between…

And still wonder why they’re exhausted, anxious, wired, bloated, not sleeping, and feeling unlike themselves...this is why:

Your body chemistry is tapped out.

Chronic high stress drains your minerals, disrupts hormones, dysregulates your nervous system, slows digestion, and inflames your metabolism.
You don’t need a vacation. (Although you probably deserve one.) You need your hormones, nervous system, and gut working together again so your body stops running in overdrive.

And once those systems rebalance? Your energy, mood, sleep, and resilience come back online.

12/04/2025

Feeling heavy, puffy, or mentally drained by mid-afternoon? You don’t always need a nap or a latte, this simple and restorative posture helps:

✅ Improve lymphatic drainage
✅ Support venous return to the heart
✅ Calm the nervous system
✅ Enhance digestion via vagus nerve activation
✅ Relieve lower body swelling (ideal after long periods of sitting or standing)

How to do it:
👉 Lie on your back with your legs resting vertically against a wall
👉 Let your arms fall to your sides, palms up
👉 Breathe deeply for 5–10 minutes
✨ Bonus: Place a pillow under your hips to enhance lymphatic flow

11/28/2025

Today, we’re taking a moment to pause and give thanks, for health, for healing, and for the opportunity to support you on your journey.

11/22/2025

Bloating. Constipation. Gas. Food reactions. The endless “what can I even eat?” cycle.

Gut symptoms can take over your life, but they don’t have to be permanent.

When we work together, we’ll uncover:
🦠 What’s happening in your microbiome
🔥 Whether inflammation is keeping your gut on high alert
🧬 What your body actually needs to heal, not just what to eliminate

And most importantly, we’ll do it in a way that feels nourishing, not restrictive.

📅 Let’s get clear and build a plan that works.

11/17/2025

Feeling like you’re reacting to more foods than ever? Many people are developing new food sensitivities seemingly out of nowhere. But there are real, underlying reasons why this happens.

Here are 5 sneaky causes of rising food reactivity:

👉 Leaky gut – when your gut lining lets unwanted particles into your bloodstream
👉 Overloaded immune system – constantly on edge and mistaking food for a threat
👉 Gut microbiome imbalance – too many bad bugs, not enough good ones
👉 Cross-reactivity – your body reacts to foods with similar protein structures
👉 Chronic stress & toxins – weakening your gut and overworking your immune system

11/13/2025

A new CDC report just confirmed something many of us suspected, over 55% of the average American’s calories now come from ultra-processed foods.

Ultra-processed foods are the packaged, shelf-stable, highly refined products that often contain artificial flavors, preservatives, seed oils, emulsifiers, and added sugars.

Here’s why this matters:
🔸 These foods disrupt your gut microbiome
🔸 They drive chronic inflammation
🔸 They spike blood sugar and promote insulin resistance
🔸 They make it harder to feel full and more likely to overeat

Simple swaps to lower your ultra-processed load:

✅ Cook a big batch of real food staples each week
✅ Choose unsweetened, plain versions (yogurt, nut butters, milks)
✅ Replace packaged snacks with whole food ones (nuts, hard-boiled eggs, fruit + nut butter)
✅ Shop the perimeter of the store more than the center aisles

11/11/2025

You don’t always need a full workout to reset your body. Sometimes, just a few minutes of intentional movement, a “movement snack”, is enough to lift your energy, clear brain fog, and bring your nervous system back online.

When you sit for long periods, your body shifts into a low-energy, high-stress state. Circulation slows. Breathing becomes shallow. Focus fades.

Try these quick movement snacks throughout your day:
🧍♀️ 1 minute of standing quad or hip stretches
🧘♂️ 5 deep breaths with arms overhead
🚶♀️ 2-minute walk, even just around the room
🤸 10 air squats or chair dips
🦶 Barefoot balance on one leg while brushing teeth

Start adding these in every 30–60 minutes during work hours.

11/09/2025

This Pumpkin Baked Oatmeal isn’t just cozy, it’s packed with real nutrition:

🥣 Oats for steady energy and fiber
🎃 Pumpkin for beta-carotene and gut-loving prebiotics
🥚 Eggs for protein and blood sugar balance

It’s naturally sweetened, easy to prep ahead, and supports everything from digestion to hormone balance.

Ingredients
olive oil or avocado oil , for greasing
2 cups rolled oats, use certified gluten free if needed
2 teaspoons pumpkin spice
1 teaspoon baking powder
¼ teaspoon salt
1 cup pure pumpkin puree
1 ¼ cup milk of choice
2 large eggs, can sub flax eggs to make egg-free
2 teaspoons vanilla
⅓ cup maple syrup or honey
dark chocolate chips, nuts, raisins or topping of choice, optional

Instructions
Preheat the oven to 375 degrees. Grease an 8×8 baking dish with oil.
In a medium bowl, combine oats, pumpkin pie spice, baking powder, and salt. Mix to combine.
Add pumpkin puree, milk, eggs, vanilla, and maple syrup/honey to bowl. Stir to combine.
Spread into the prepared baking dish. Bake for 30-35 minutes. Oatmeal is done baking when it is puffed up on the edges, set in the middle and top is golden.
Let cool for 5 minutes before slicing. It will be soft at first but will firm up as it cools. Enjoy warm topped with yogurt, a splash of milk, a drizzle of honey or maple syrup, fruit, whipped cream or simply on its own. Let cool completely and store in an air-tight container fridge for up to 4 days.

Recipe adapted from: https://thenaturalnurturer.com/pumpkin-baked-oatmeal/

11/07/2025

A sudden drop in blood sugar at night—or an early spike in cortisol—can jolt your nervous system awake. It’s your body’s way of saying, “Something’s off.” 😬

When you skip meals, eat too late, or stay in a constant state of stress, your body struggles to keep blood sugar and stress hormones balanced. These fluctuations send signals of danger, activating your alert mode at the exact time you should be drifting into deep, restorative sleep.

If you often wake up between 2–4 a.m. with a racing heart or restless mind, this could be why. 🌙💭

Prioritize steady meals, stress regulation, and a calming bedtime routine—your sleep (and hormones) will thank you. 🤍

10/24/2025

You're working out consistently, eating clean, pushing hard… and somehow, you're still gaining weight.

Here's what most fitness plans forget to tell women: High-intensity workouts like HIIT are powerful, but when done too often, especially without proper recovery, they can work against your body.
Excessive HIIT can increase your cortisol (your body’s main stress hormone), disrupt your blood sugar, and even suppress your thyroid function. Over time, this leads to increased inflammation, stubborn belly fat, disrupted sleep, and major fatigue.

This is especially true for women in their 30s, 40s, and beyond, when hormonal shifts make the body more sensitive to stress of any kind.

💡 So what should you do instead?

✨ Strength training 2–3x per week
✨ Daily walking to support metabolism without raising cortisol
✨ Yoga, Pilates, or breathwork for nervous system recovery
✨ Prioritizing rest, sleep, blood sugar balance, and protein intake

If your workouts are making you feel puffy, tired, or stuck, your hormones might be asking for something different.

09/30/2025

Constipation can be a real drag, but these fiber-packed snacks can help get your digestive system back on track. No prunes necessary!

1️⃣ Edamame – With 8g of fiber per cup, these little soybeans are a fiber powerhouse, helping both soften and add bulk to stools.
2️⃣ Lima Beans – 10g of fiber per cup! Roast them for a crunchy, gut-friendly snack.
3️⃣ Avocados – A fiber-filled favorite! Mash on whole-grain toast for a gut-boosting snack.
4️⃣ Popcorn – A whole grain rich in insoluble fiber, perfect for a light, filling snack.
5️⃣ Pears – 6g of fiber and a natural laxative to help soften stools.
6️⃣ Whole-Grain Cereal – Look for at least 3g of fiber per serving for a quick, satisfying option.
7️⃣ Raspberries – With 10g of fiber per cup, these little berries work wonders for digestion.

Remember to stay hydrated and move your body! A little daily activity goes a long way in supporting your digestive health.

Address

1824 Johns Drive
Glenview, IL
60025

Telephone

+16305817600

Website

http://truefunctional.com/

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