Omaha Integrative Care

10/31/2025

Happy ! 🎃 👻 🕸️

In honor of spooky season, we're laying to (eternal) rest two common misconceptions that still haunt a lot of people:

1️⃣ Therapy isn’t a trick. 🪄
The effects probably won't be instant, because it's not magic. Therapy takes a lot of work; you can't just cast a spell and make everything all better. But the way we see it, there's nothing more worthwhile than the openness and vulnerability it takes to unmask your demons.

2️⃣ Self-care isn’t a treat. 🍭
It’s not something you have to ask for or earn. True self-care is routine, intentional, and essential—because your life should be sustainable and joyful, not a series of burnouts.

At Omaha Integrative Care, we take an evidence-based, whole-person approach to health. No tricks, no gimmicks. Just real tools for real people.

Want to kick off the holiday season with a boost to your wellbeing? Schedule a visit with us: https://bit.ly/48MDpkw

10/29/2025

As the days get shorter and colder, our bodies ask us to shift and adjust. Seasonal changes are a good reminder that we are a part of nature—as much as we might like to think of ourselves as independent from it.

The more we try to "power through" and resist natural transitions, the more likely we are to get sick. But when we honor our bodies' innate rhythms, our days become smoother, stress lifts, and our immune systems are better equipped to support us.

We asked our family practitioner Melissa for her top tips to help us all stay resilient and protect our wellbeing this cold and flu season. Here's what she recommends:

1️⃣ Prioritize sleep.
Your body can’t heal or defend itself without rest. It's not the height of summer anymore, and you might be getting tired earlier. That's not a coincidence—it's your system's way of communicating its needs.

2️⃣ Nourish your body.
Focus on getting enough protein, fruits, and vegetables. If you've been craving fall favorites—like squash, sweet potatoes, and hearty stew—there's a reason for that, too! Your immune system is asking for the nutrients it needs to fortify you.

3️⃣ Hydrate with WATER.
It's still the best way you can support your body's natural system of toxin disposal.

4️⃣ Practice good hand hygiene—especially before eating.
Spending 30 seconds washing your hands might be the thing that saves you from spending days in bed fighting off an illness.

5️⃣ Limit substances that stress your body.
Try to reduce alcohol consumption, smoking, and added sugar, which can tax your system and make it harder for your body to fight off pathogens.

6️⃣ Move your body and get outside if possible.
Movement improves circulation and reduces stress. If you can do it outside? Even better. Getting some sunlight each day helps to stabilize mood and sleep cycles, which in turn supports tip #1!

Let that reassure you: You don't have to do everything all at once. Start simple, and remember that one good habit is a stairway to the next. That's because health is integrative—when one part thrives, the whole organism is supported. And that's how growth happens. 🍁

10/27/2025

10/27/2025

As the seasons shift and we trade summer’s bright colors for the grounding tones of fall, it’s a beautiful time to invite that same change onto your plate.

Now that berry season has passed, your body may be ready for a new rhythm—heartier, warming foods that nourish and center you. 🥘🍎

Pumpkin isn’t the only flavor of the season. Nature offers so many grounding fruits and vegetables to support balance and well-being. Take a look at this article from VeryWell Health to explore some of fall’s most nourishing gifts. 🍂

Discover seven of the healthiest fall foods beyond pumpkin. Boost your meals with seasonal, nutrient-rich fruits and vegetables from apples to Brussels sprouts.

10/23/2025

The frenzy of overwhelm can be a scary thing to experience. It feels like everything is happening all at once—and there's no possible way you can handle it.

If coping skills are tools we use to manage our reactions, how do we cope with an emotion that is actually telling us we CAN'T manage? 😮‍💨

We asked one of our therapists, Emily Goodwin, to help us answer the question:
What can we do when overwhelm shows up? ⬇️

"When everything feels like too much, pause. Take a breath that’s a little slower than usual, and feel your body settle back into the moment.

💜 Let your shoulders drop.
💜 Unclench your jaw.
💜 Feel the ground doing its job—holding you up.

Overwhelm isn’t something to fix; it’s an invitation to soften. Gentle movement, rest, a walk outside, or time with someone who feels safe—these are all ways the body remembers calm. You don’t have to do it all. Just come back to yourself, one breath at a time."

Take it from Emily—you don't have to navigate overwhelm on your own. For more support, book an appointment with one of our therapists: https://bit.ly/43jsKu1

10/22/2025

Happy ! 🌈

Noticing and incorporating more color is a fun way to brighten everyday life. But it's also a playful approach to enhancing overall wellbeing.

The principles of color therapy tell us that each shade carries a unique energy that has the power to influence your mood, emotions, and your quality of physical energy.

Whether you need to tap into the calming blue of a peaceful mind or the fiery red of grounded strength, color therapy is a resource you can draw upon any time, anywhere.

Each shade has a story—listen to the one your body’s asking for:

🔴 Red – The color of energy and passion. Some have noted that it boosts their motivation—for others, it can increase feelings of agitation.
🟠 Orange – The color of ambition, activity, and socialization.
🟡 Yellow – The color of happiness, optimism, and creativity—though some report that yellow intensifies anxiety.
🟢 Green – The color of balance, renewal, peace, and harmony. Green is often used to aid in stress relief.
🔵 Blue – The color of calm, focus, serenity, and stability. Blue is associated with lower heart rate and blood pressure (i.e., reduced levels of anxiety).
🟣 Purple – The color of intuition, wisdom, and spirituality.

These are the most commonly represented effects, but of course, each person is unique. Not everyone has the same reactions to colors. The only way to find out what's helpful for you is to try it out for yourself!

Experiment. Play. And listen for how your own body and mind respond. 🎨

10/21/2025

Calling all yogis! 🧘‍♀️

It doesn't matter if you're an instructor, a newcomer, or somewhere in between—the practice always has gifts to offer. We're here to help you discover them, wherever you are on your journey.

For yoga teachers, we hope you'll join us for our upcoming workshop:

The Mindful Business of Yoga with Steph
🗓️ November 1–2
Register here: https://bit.ly/4b944r0

For anyone looking for a midweek pick-me-up, we invite you to our weekly class:

Morning Reset with Johnna Hjersman Everson
🗓️ Wednesdays, 8:00–9:00 AM
Register here: https://bit.ly/4fsHUAw

Especially when life feels chaotic, it's important to create space for calm. 🪷

10/18/2025

Today is —a moment to bring light to a natural transition that too often stays in the shadows.

For something that touches half the world’s population, menopause is still met with silence and stigma. It’s time for that to change.

Peri-menopause, menopause, and post menopause are distinct, and each brings effects that reach beyond the physical into emotional, mental, and spiritual health. And although every person’s experience is unique, one thing is certain:

You deserve to speak about it.

We asked Melissa Prickett, our Family Practitioner, to answer a few common questions:

💕 When should you start talking to your provider about menopause?

“Changes can start happening as early as 35, but there is no fixed number. It can happen sooner than that, and definitely later. Some women experience symptoms at age 30, and some at age 50. Everyone is different and needs tailored care."

💕 How can integrative care help?

“Integrative care can support women who are peri-menopausal, menopausal, and post menopausal through different avenues of testing, interventions, supplements, diet changes, and movement."

💕 Your one piece of advice?

“You don't have to suffer through without any interventions. I think some of our mothers—and definitely grandmothers—took on a "grin and bear it" type of mentality, and that is simply not the case anymore."

Menopause is not a problem to fix—it’s a life stage that deserves care, attention, and compassion. Book your appointment today: https://bit.ly/48MDpkw

10/15/2025

Calling all yoga teachers! 🧘‍♀️

Are you craving alignment between your business, your values, and your life—both on and off the mat?

Yoga is all about union between opposing forces. So no matter what you're trying to balance in your practice, we hope you'll join us for our upcoming workshop, The Mindful Business of Yoga, led by Steph Watson, E-RYT 500.

📅 November 1 & 2
🕘 9 a.m. – 4 p.m.
📍 Omaha Integrative Care

Reserve your spot today: https://bit.ly/4b944r0

10/13/2025

It’s —a day to honor the strength, wisdom, and living sovereignty of First Nations peoples.

This day is more than remembrance; it’s a call to recognize that Indigenous wellness, community, and cultural traditions continue to thrive across this land.

At Omaha Integrative Care, we also pause to reflect on the healing still needed— especially for those whose communities have endured violence, displacement, and erasure.

Wellness belongs to everyone. And true rue wellness is communal. Self-care matters, but humans aren’t meant to meet every need alone.

To care for ourselves, we must also care for one another. Community care lives in:

🙏🏽 Ceremony
🥘 Food
🗣️ Storytelling
👐🏽 Stewardship

It’s present every time we show up with food, medicine, time, advocacy, or attention.
That’s not charity; it’s reciprocity.

Want to become part of our community? Here, healthcare is a team effort: https://bit.ly/4mO47wn

06/16/2025

Step into a sanctuary of stillness and soul nourishment with our Reiki Restorative Retreat Yoga experience. Designed to gently support your body’s natural healing process, this retreat blends the calming presence of restorative yoga with the subtle yet powerful energy of Reiki.

As you are guided through soothing, long-held postures supported by props, Reiki energy is channeled to help release energetic blockages, reduce stress, and restore balance to your mind, body, and spirit. This practice invites you to surrender, soften, and reconnect with your inner self.

Perfect for those seeking deep rest, emotional healing, or a gentle reset, this sacred space offers a chance to breathe, be held, and remember your wholeness. No prior yoga or Reiki experience is needed—just bring your willingness to receive and let go.

Come as you are. Leave lighter, clearer, and more aligned.