Sycamore Integrated Health

11/22/2025

Part 4!
the final Thanksgiving favorites from our administrative and marketing teams! 🦃

11/21/2025

Hey snackers! Let's talk about the difference between a quick-grab snack and one that truly fuels your body.
🍓 "THIS": Plain Greek Yogurt with Berries. This is the real MVP! The high protein content of Greek yogurt is key—it helps build and repair muscle and keeps you feeling full and satisfied for much longer. Berries add natural sweetness, fiber, and a powerful dose of antioxidants.
🥄 "THAT": Flavored Yogurt. The marketing is great, but the ingredients list can be a red flag. Many of these yogurts are essentially a dessert, with added sugar as a top ingredient. This can lead to a quick energy spike followed by a crash, leaving you hungry again soon after.
Choose the snack that works for you, not against you!

11/19/2025

🍁🍂 Fall is here, and it's the perfect time to cozy up with some delicious seasonal veggies! 🥕🥦 Eating with the seasons is not only a fun way to mix up your meals, but it also comes with some amazing benefits for your health and your wallet.

Here's why eating seasonal veggies rocks:
Maximum Nutrients: Produce picked at its peak ripeness is packed with more vitamins, minerals, and antioxidants.
Tastes Better: Fresher veggies simply taste more vibrant and flavorful!

So, what's in season this fall?
Butternut Squash: Perfect for roasting, soups, or mashing.
Brussels Sprouts: Delicious roasted with a little olive oil and sea salt.
Sweet Potatoes: A versatile favorite for roasting, baking, or mashing.
Cauliflower: Great for roasting, making "rice," or adding to curries.
Beets: Roast them for a sweet and earthy side dish or add them to salads.
Kale: The ultimate green for salads, smoothies, or sautéing.

Let's challenge ourselves to add one new seasonal veggie to our meals this week! Which one are you excited to try?

11/17/2025

💡 Did you know? Cortisol, often called the "stress hormone," plays a major role in your health beyond just stress. When you're constantly stressed, your body produces more cortisol, which can lead to weight gain, particularly around your belly. It can also disrupt your sleep cycle, leaving you feeling tired and irritable. 😩 High cortisol levels can also impact your mood, making you feel more anxious or down. Managing stress through activities like yoga, meditation, or even a simple walk can help keep your cortisol in check and support a healthier, happier you! ✨

11/15/2025

Part 3!
Get ready for our next favorite Thanksgiving dish: Rehab! 🍂

11/14/2025

🧈 The Truth About Fat: Fuel Your Body, Balance Your Hormones! 🥑
We're ditching the low-fat dogma! Smart eating isn't about avoiding fat—it's about choosing the right kinds. Fats are essential for your energy, absorbing vitamins (A, D, E, K), and supporting your hormone production.

Why Women (Especially Post-Menopause) Need Healthy Fat 💖
Fats are crucial building blocks for hormones. Cutting them out can actually lead to imbalances, poor mood, and weaker bones. Low-fat diets often replace necessary fats with refined carbs and sugar, leading to cravings and nutrient deficiencies.

Know Your Fats ⚖️
✅ HEALTHY FATS (Unsaturated): These are the superstars! Think Avocados, Olive Oil, Nuts (walnuts, almonds), and Seeds (chia, flax). These improve heart health and manage inflammation.

❌ UNHEALTHY FATS (Trans Fats): AVOID these processed fats found in fried foods and many packaged baked goods (cookies, crackers).

⚖️ Saturated Fats: Limit these (found in red meat, full-fat dairy), but small amounts are fine.

Omega-3s: Your Anti-Inflammatory Allies ✨
The most important healthy fats are Omega-3s. Your body can't make them, so you must eat them! They are vital for brain health, mood, and fighting inflammation (goodbye, achy joints!).

Find Omega-3s in:

Fatty Fish: Salmon, Mackerel, Sardines

Plant Sources: Walnuts, Flaxseeds, Chia Seeds.

🌟 Pro-Tip: If fish isn't on your weekly menu, talk to your doctor about adding a high-quality Omega-3/Fish Oil supplement!

How Much Fat? 📊
Aim for about 20-35% of your total daily calories to come from fat. Focus on getting the majority of that percentage from the healthy, unsaturated sources!

11/12/2025

The vibrant colors and flavors of autumn are here! As the days get shorter and the air gets crisp, I'm all about nourishing my body with what the season has to offer. That's why I love this Roasted Harvest Bowl with Lemon-Tahini Dressing—it's the perfect way to welcome fall and feel great doing it.

Why this dish is perfect for fall:
Embrace Seasonality: This recipe celebrates the best of fall produce. Roasting sweet potatoes, butternut squash, and Brussels sprouts brings out their natural sweetness and makes them incredibly comforting. Eating with the seasons is a fantastic way to get the freshest, most nutrient-dense foods while supporting your local farmers.

Healthy & Wholesome: This bowl is a powerhouse of nutrition. The roasted veggies provide tons of fiber, vitamins, and minerals, while a base of quinoa or brown rice gives you complex carbs for lasting energy. The creamy lemon-tahini dressing is packed with healthy fats and adds a zesty, flavorful punch without any of the unhealthy additives found in many store-bought dressings.

Simple & Satisfying: It's an easy dish to pull together for a weeknight dinner or to meal prep for lunches. The combination of textures and flavors—sweet, savory, and nutty—makes it incredibly satisfying and proof that healthy eating can be delicious and exciting.

Ready to give it a try? Let me know what your favorite fall veggie is in the comments below!

11/10/2025

Check out our newest blog on myths about testosterone! 👇

https://www.sycamoreintegratedhealth.com/post/testosterone-myths

Myth #1 Testosterone is just for big muscles.That’s just not true! Men who have Low T experience1. Brain Fog2. Poor Sleep3. Decreased Energy4. Lack of overall drive5. Poor Mood6. Fertility Issues7. Heart issues8. Low libidoIt’s NOT a steroid, but a man’s MOST important hormone – bar none!Myt...

11/08/2025

Part 2! Next up for favorite thanksgiving dishes, case managers & medical assistant! 🥔

11/06/2025

Happy fall, y'all! 🍂

Craving the cozy flavors of fall? You don't have to sabotage your health goals to get them! I love this Pumpkin Spice Protein Shake recipe—it's delicious and a great way to fuel your body with a healthy dose of protein.

Here's my go-to recipe for a Pumpkin Spice Protein Shake that will keep you on track with your health goals!

Ingredients:
1 scoop vanilla protein powder (whey or plant-based)
1/2 cup 100% pumpkin puree
1 cup unsweetened almond, oat, or cashew milk
1/2 frozen banana
1/2 tsp pumpkin pie spice
Natural sweetener of choice, to taste (optional)

Directions
Add all ingredients to a blender and blend until smooth and creamy.
Pour and enjoy immediately!

Tips for a Healthier Shake
Boost the nutrition: Add a tablespoon of chia seeds or ground flaxseeds for extra fiber and omega-3s. You can also toss in a handful of spinach—you won't even taste it!
Control the sweetness: The frozen banana and the natural sweetness of the pumpkin and spices may be enough for you. Add extra sweetener only if needed.

Calories: 200-300 calories
Protein: 25-35g
Carbohydrates: 25-35g
Fat: 2-5g
(Note: These values are estimates and will vary based on the specific brands and products you use.)

This shake is perfect for a quick breakfast, a post-workout refuel, or a satisfying afternoon snack. Let me know if you give it a try! What are your favorite fall flavors?