Integrated Health 360

03/01/2026

Let’s GO!!! New week, new intentions, new vibes! Share this reel with your friends!

Call us today to set up your NEW PATIENT appointment

02/27/2026

Happy Friday! Here is some dinner inspo for this weekend.

🛒 Ingredients
Pasta
8 oz chickpea or lentil pasta (like Banza or red lentil pasta)
Vegetables
1 zucchini, sliced
1 cup mushrooms, sliced
1 cup cherry tomatoes, halved
2 cups fresh spinach
2 cloves garlic, minced
Protein Cream Sauce
¾ cup low-fat cottage cheese
¼ cup ricotta cheese (part-skim)
¼ cup grated parmesan
2–3 tbsp milk (any kind)
Salt & pepper to taste
½ tsp Italian seasoning
Optional: pinch red pepper flakes
Optional boost
½ cup frozen peas (adds extra protein + texture)

👩‍🍳 Instructions

1️⃣ Cook the Pasta
Boil pasta according to package instructions.
Reserve ¼ cup pasta water before draining.

2️⃣ Make the Protein Sauce
Blend cottage cheese, ricotta, parmesan, milk, and seasonings until smooth and creamy.
Adjust thickness with a little milk if needed.

3️⃣ Cook the Vegetables
Heat 1 tbsp olive oil in a large pan over medium heat.
Sauté garlic for 30 seconds.
Add zucchini and mushrooms; cook 4–5 minutes.
Add tomatoes and peas (if using); cook 2–3 more minutes.
Stir in spinach until wilted.

4️⃣ Combine
Add drained pasta to the pan.
Stir in the creamy protein sauce.
Add a splash of reserved pasta water to loosen if needed.
Heat gently (don’t boil or sauce may separate).

📊 Approximate Macros (per serving, 2 servings)
Protein: 35–40g
Calories: ~550–600
Fiber: 12–15g

02/25/2026

It’s here! It’s finally here and Dr.Marioni and Lisa are super excited to start using it!

A breakdown of what this shows!

This analyzer measures:
Total body composition (water, muscle, fat, minerals)
Fat distribution (subcutaneous & visceral)
Muscle distribution (segmental analysis)
Obesity indicators (BMI, body fat %, WHR)
Metabolic function (BMR)
Health scoring and body age
Recommended weight and fat control targets

To have the most accurate result, please come fasting to your appointment. It is preferable that you have emptied your bowels and bladder prior to measurement.

Give us a call or text today to schedule!

844-365-2202

02/24/2026

Just a few examples of a different type of primary care!

✨ Healthcare That Sees the Whole You ✨
Looking for primary care that truly listens? We believe great healthcare goes beyond prescriptions — it’s about partnership, prevention, and personalized attention.
🏥 Comprehensive Primary Care
We help manage chronic conditions like high blood pressure, diabetes, thyroid disorders, and more — with a thoughtful, whole-person approach.
🌸 Women’s Health Services
Most GYN exams and treatments provided in a comfortable, supportive setting.
🤒 Same-Day Sick Appointments
Because you shouldn’t have to wait when you’re not feeling your best.
💻 Convenient Telemedicine Visits
Care that fits your schedule — from the comfort of home.
⚖️ Weight Management
Sustainable plans designed around you, focusing on lifestyle, prevention, and long-term success.
💙 Concierge-Level Attention + Chronic Care Management
Experience personalized, ongoing support that gives you the feel of concierge medicine — without the concierge cost.

We take time to listen, educate, and create individualized care plans. Our goal is to use the least amount of pharmaceuticals necessary while focusing on nutrition, movement, stress management, and whole-person wellness.
You deserve healthcare that treats more than symptoms — you deserve care that treats you.

📞 Schedule your appointment today and experience the difference.

844-365-2202 (call or text)
Integratedhealth360.com

02/23/2026

⚠️ When to STOP Shoveling Heavy Snow ⚠️
Shoveling snow isn’t just tiring — it can be dangerous, especially when the snow is heavy and wet. Every year, people experience serious injuries and heart-related emergencies while clearing snow.
Know the warning signs. If you notice any of the following, STOP immediately:

❤️ Chest pain or pressure
😮‍💨 Shortness of breath beyond normal exertion
💓 Irregular or racing heartbeat
😵 Dizziness or feeling lightheaded
🤢 Nausea
💪 Pain spreading to the arms, neck, jaw, or back
🥶 Extreme fatigue that feels sudden or unusual

Heavy snow can weigh 15–20+ pounds per shovel load. Cold air also constricts blood vessels, making your heart work harder. Combined, it’s a serious strain on the body — especially for those with high blood pressure, heart conditions, or who are not used to intense physical activity.
Snow Safety Tips:
✔️ Take frequent breaks
✔️ Push snow instead of lifting when possible
✔️ Use a smaller shovel load
✔️ Stay hydrated
✔️ Avoid shoveling right after eating or drinking alcohol
✔️ Ask for help or consider a snowblower/service if the snow is very heavy

If symptoms persist or feel severe, call 911 immediately.
Your driveway isn’t worth your life. Stay safe this winter. ❄️

02/22/2026

02/22/2026

Stay safe everyone!

02/20/2026

Hormones affect more than your period.
They influence:
✔ Energy
✔ Sleep
✔ Weight
✔ Mood
✔ Skin
✔ Libido
✔ Focus
✔ Heart health

Many people don’t realize that low hormone levels — especially estrogen — can increase cardiovascular risk over time. Hormones play a protective role in maintaining healthy blood vessels, cholesterol balance, and overall cardiac function.
When hormones are out of balance, your whole body feels it.
The good news? You don’t have to figure it out alone.

We discuss, evaluate, and treat hormone imbalances with personalized care — because balance isn’t just about how you feel today, it’s about protecting your long-term health.

Ready to feel balanced and supported?

📲844-365-2202

02/20/2026

🚨 When was the last time you had your labs checked?

Most chronic conditions don’t cause symptoms until they’re advanced.
High cholesterol.
Prediabetes.
Thyroid dysfunction.
Vitamin deficiencies.
Early kidney or liver changes.
You can feel “fine” and still have numbers working against you.
At Integrated Health, we believe prevention is power. 💙
We created a simple, one-page Annual Lab Checklist so you know exactly what to ask for at your yearly appointment.
✔ Thyroid
✔ Diabetes screening
✔ Cardiac markers
✔ Kidney & liver function
✔ Vitamin levels
✔ Hemoglobin & blood health
Don’t guess. Don’t wait for symptoms. Know your numbers.

Call or text us today!
📞 844-365-2202

👇 Comment “CHECKLIST” and we’ll send it to you.

Your future self will thank you.

02/19/2026

🔥 15-Minute Standing Core Workout 🔥
No floor work. No equipment. No excuses.
This quick standing core routine strengthens your abs, obliques, and deep stabilizing muscles — all while keeping you upright and moving.

💪 Why standing core is so effective:
✅ More functional strength – Trains your core the way you actually use it in daily life (walking, lifting, twisting).
✅ Improves posture – Strengthens the muscles that support your spine.
✅ Better balance & stability – Engages deep core muscles that protect your lower back.
✅ Low impact option – Easier on the neck and wrists than floor exercises.
✅ Burns more calories – You’re standing and moving the entire time.
⏱ 45 seconds on / 15 seconds rest
🔁 2 rounds
📍 Just 15 minutes

Save this for later, try it this week, and let me know how you feel after round 2 🔥

02/18/2026

🌱 High-Protein Lentil & Quinoa Power Bowl
~30–35g protein per serving

🛒 Ingredients (2 servings)
Base:
1 cup dry quinoa
1 cup dry red lentils
4 cups vegetable broth (or water)
Roasted Veggies:
1 red bell pepper, sliced
1 zucchini, chopped
1 cup broccoli florets
1 tbsp olive oil
Salt, pepper, garlic powder
Protein Boost Dressing:
½ cup plain Greek yogurt (or dairy-free high-protein yogurt)
2 tbsp tahini
1 tbsp lemon juice
1 clove garlic, minced
Salt to taste
Water to thin as needed
Optional Toppings (extra protein + texture):
¼ cup roasted pumpkin seeds
Crumbled feta
Fresh parsley
Chili flakes

👩‍🍳 Instructions

Cook the quinoa & lentils
Rinse both well.
Combine with broth in a pot.
Bring to a boil, then simmer 15–18 minutes until liquid is absorbed and lentils are soft.
Fluff and set aside.

Roast the vegetables
Toss veggies with olive oil and seasonings.
Roast at 400°F (200°C) for 20–25 minutes.
Make the dressing
Whisk together yogurt, tahini, lemon juice, garlic, and salt.
Add water slowly until drizzle consistency.
Assemble bowls
Add quinoa-lentil mix to bowl.
Top with roasted veggies.
Drizzle dressing generously.
Add seeds or feta if using.

💪 Why It’s High in Protein
Lentils (18g protein per cup cooked)
Quinoa (8g protein per cup cooked + complete protein)
Greek yogurt (10–15g per ½ cup)
Seeds/tahini add extra plant protein

02/17/2026

💥 Exercise Snacks = Big Health Wins (In Small Bites!)

No time for a full workout? Try exercise snacks — short bursts of movement (30 seconds to 5 minutes) sprinkled throughout your day.

🏃‍♀️ 10 squats while your coffee brews
🧱 Wall sits during emails
🚶‍♂️ A brisk walk around the block
🪜 Take the stairs
💪 15 push-ups before lunch

These mini-movements can:
✨ Boost metabolism
✨ Improve blood sugar control
✨ Increase energy
✨ Support heart health
✨ Build strength over time
You don’t need an hour. You need a few intentional minutes.

👉 Movement adds up. Snack often. Stay strong.