The holidays are here, and this is the perfect time of the year to the many delicious spices we associate with this time of year. Spices heal! Check out this list of some of the known health benefits of nutmeg, photographed from the book Healing Spices: How to Use 50 Everyday and Exotic Spices to […]
Healthy Eating
Using the Ketogenic Diet to Reverse Type 2 Diabetes Mellitus
“In contrast to pharmacological attempts to mitigate glucose absorption or accelerate glucose excretion, a rational paradigm is to simply reduce glucose consumption.” Often, when a person is diagnosed with type 2 diabetes, they are started on metformin until it worsens and eventually more medications and/or insulin injections are added to their list. In this […]
Healthy Eating: Local Menu Spotlight
AM Superfoods Bowl (sub gluten-free bread) with Kale Tonic Fresh Juice First Watch, 150 E 9th St, Tyler AM Superfoods Bowl: Coconut milk chia seed pudding with fresh bananas, berries, blackberry preserves and housemade granola. Served with whole grain artisan toast topped with almond butter and Maldon sea salt. Kale Tonic Fresh […]
Healthy Meals at Home: Fat Bombs
Maybe you’ve heard about fat bombs! Maybe you’re wondering what in the heck they are and how they can be healthy. This photo shows a chocolate peanut butter fat bomb, which tastes like a Reese’s peanut butter cup, only better, and coconut strawberry fat bombs. Fat bombs are desserts made to supplement […]
The Elimination Diet: Top 5 Fails
This day in age, people have handheld computers for phones and access to unlimited databases of information that can often be overwhelming… and inaccurate. Here at Integrative Health Matters, we often have people contacting us and saying they have put themselves on the elimination diet due to health issues—and they are MISERABLE. “I’ve been on […]
Defend your Body with Phytonutrients
What if the key to preventing chronic diseases could be found in the produce aisle? What if an apple a day really did help keep the doctor away? The answer could be found in the natural chemicals of plant-based foods. These chemicals are called phytonutrients. One of the most important factors of finding the root […]
What is an elimination diet and should I do it?
The foods we eat greatly determine the status of our health. If you’re looking to finally find relief from negative health symptoms and remove the foods that are causing those issues, an elimination diet may be right for you. What is an elimination diet? Essentially, an elimination diet consists of two parts – elimination of […]
7 Ways to Keep Your New Year’s Resolution
Many people make New Year’s Resolutions — but few people keep them. When we fail to keep our resolution, we feel just that…failure. Not following through can leave us giving up on any healthy habits as a result. This year, stop the cycle of resolving to make a change, but then not following through. The […]
8 Tips to Stay Healthy During the Holidays
Staying healthy during the holidays can be hard. With cookie swaps, cocktail parties, or special meals with loved ones filling up your calendar, and pressure to have ‘the most wonderful time of the year,’ the holidays can be more stressful than fun. Staying up late to shop online, wrap gifts, and prepare meals leaves you […]
6 Steps to Reversing Diabetes
Type 2 diabetes is looming as the biggest epidemic and public health issue in human history. Close to 300 million people are affected worldwide and another 150 million are forecast to be diagnosed by 2030. One half of Americans are diabetic or pre-diabetic and suffering from various side effects. These side effects can include blindness, […]
Healthy Pecan Pie Recipe
Pecan Pie is a Thanksgiving classic and has been made many different ways. Try this healthy pecan pie recipe sweetened by honey and orange zest instead of sugar. Ingredients: -1/2 cup raw honey -2 tbsp coconut oil, melted -3 eggs -1/2 tsp fresh orange zest -1/8 tsp sea salt -1 tbsp unsweetened almond […]
Gluten Free Pecan Shortbread Cookies Recipe
Ingredients 2 ½ cups blanched almond flour ¼ tsp. sea salt ¼ tsp. baking soda 1 cup pecans, toasted and chopped 5 tbsps. honey ½ cup salted butter, melted 1 tbsp. vanilla extract Instructions In a large bowl, combine almond flour, salt, baking soda, and pecans. In a smaller bowl, mix together honey, butter, and […]
12 Signs That Your Gut is in Trouble
At Integrative Health Matters, we frequently discuss leaky gut syndrome. Leaky gut is associated with dozens of related conditions and diseases. Poor diet choices, chronic stress, toxic overload and bacterial imbalance all contribute to the prevalence of leaky gut in our country. Why should leaky gut syndrome concern you? Recently a leaky gut has been […]
Tips for Maintaining Healthy Lifestyles When Cooking for Small Households
Many people have a hard time cooking for two or for just themselves. Sometimes it’s an older individual or couple who once cooked for their whole family when their kids were still living at home. There are also younger singles and couples without children who feel like they waste so much food and time cooking […]
Avoid Digestive Issues with an Alkaline Diet
Our digestive system is constantly working to balance our bodies. One very important thing to keep balanced is the pH level in our systems. pH is a measure of how acidic or alkaline something is and our blood pH needs to maintain a slightly alkaline level to keep us healthy. We help our bodies to […]
Heal Leaky Gut With Bone Broth
In Functional Medicine, we treat the root causes of your symptoms. Many of the chronic health issues plaguing so many people can be traced down to the health of their gut. When your gut is out of whack, the rest of your body follows leading to leaky gut, acid reflux, autoimmune disease, and many others. […]
Weight Loss Solutions – Tyler, Tx | Integrative Health Matters
There are two common reasons people give for not eating healthy: “It’s too expensive.” “I don’t have the time.” Let us help improve your health. Call 903-595-8077 to schedule a visit! These are misconceptions the processed food industry would be happy for you to believe. In reality, eating healthy doesn’t need to be difficult or […]
Reduce the risk of heart disease, cancer and diabetes with a plant based diet
Have you considered transitioning to a plant based diet? A plant based diet is a diet based on foods derived from plants, including vegetables, whole grains, nuts, seeds, legumes and fruits – but with few or no animal products. The goal is to focus on consuming more fruits and vegetables throughout the day. That’s it. It’s […]
The Benefits of a Mediterranean Diet
Olive oil, cheese, yogurt, whole grains, beans, wine, fruits and vegetables—sounds good doesn’t it? These Mediterranean diet staples may reduce your risk for heart disease and some cancers, improve weight loss, reduce inflammation and even possibly add years to your life. What’s more, a Mediterranean diet is linked to a lower risk of Type 2 […]
Thinking of going Gluten Free?
You can’t go into any grocery store these days without seeing food products, and even entire sections, labeled ‘Gluten Free.’ There is so much information out there about going Gluten Free that it can be difficult to tell what to believe. When considering a Gluten Free diet for yourself or your family, you need to […]
Eating Healthy on a Budget
We all know that fresh fruits, vegetables and good quality protein are keys to having a healthy body. By buying fresh, real food you won’t find yourself eating “foods” full of chemicals and additives which injure your body – and can make you incur potentially hefty medical expenses at some point. Instead, you will actually […]
Should I Buy Organic Produce?
We are often asked… is it really that important to buy organic produce? Many people do not buy organic because the price is usually somewhat higher. However, studies have shown that organically grown produce is far less likely to have damaging pesticides on it. On the other hand, most conventionally grown produce contains high levels […]
Karol’s Famous Cookies
Healthy eating doesn’t have to be boring! Every now and then a treat is definitely in order! Our Holistic Health Coach Karol Spence has an amazing cookie recipe which will appease your sweet tooth without a bunch of fake ingredients. Chocolate Chip-Walnut Cookies (Gluten Free & Grain Free) Ingredients 8 Tbsp. grass-fed unsalted butter ¾ […]
From our kitchen to yours! Vegan Stuffed Mushrooms, Detox Pesto and Easy Baked Chicken recipes
Vegan Quinoa Stuffed Mushrooms 4 containers of button mushrooms 1 cup cooked quinoa juice from 1 lemon 1 large tomato, chopped 3-5 cloves of garlic, chopped 1 shallot, chopped 2-3 Tbsp olive oil 1 bunch of fresh basil, chopped ⅓ cup pine nuts salt & pepper to taste vegan parmesan cheese Instructions Follow directions to […]
Tips for Cooking with Fats & Oils
“Fat” has been designated as bad for our bodies. Since that time, our culture has turned to more refined sugars, carbs and processed foods – often hidden in foods labeled ‘low fat.’ But fat isn’t always the enemy. The right types and amounts of fat are actually great for you. Getting enough healthy fats into […]
What are your food cravings?
When your body has cravings, it’s often simply craving the nutrients and minerals that it lacks. What does it mean if you have cravings for sugary things one day then salty things a few days later? Here are some of the most common cravings along with healthier alternatives to satisfy each need. Chocolate When you […]
Eating to Balance Your Hormones
Hormones affect every aspect of your body’s health. You need them in specific and unique amounts for your body to function optimally. Hormonal imbalances may increase your risk of obesity, diabetes, heart disease and many other health problems. Symptoms of hormonal imbalance can include: infertility PMS low libido weight gain or weight loss fatigue hair […]
Alternatives to Dairy
The number of non-dairy options available, even in traditional grocery stores, is soaring! People stay away from dairy for a variety of reasons, including allergies, lactose intolerance and concern over the environment or over the way animals are raised and treated. While organic grass-fed dairy products can be a healthy option in moderation, some people […]
10 Tips for Raising Children to be Healthy Eaters
Children aren’t born knowing what is healthy for them and what is not. It’s natural to want to give children foods they like, and also to be worried when they don’t eat the food placed in front of them. Many habits form by ages 5-9, and, just like other habits, healthy eating has to be […]
Tips for Cooking Meat in your Slow Cooker
A slow cooker is a great way to create savory meat dishes with rich flavor and delicious sauces and gravies. Here are a few easy tips for incorporating meat into your healthy slow cooker recipes! The key to using meats in any recipe is to ensure that you’re using good quality meats. Grass-Fed Beef, Pastured […]
Crock Pot Black Bean, Butternut Squash & Quinoa Chili Recipe
A vegan-friendly recipe for chili cooked in the slow cooker – with black beans and quinoa! Ingredients: 2 teaspoons olive oil 1 large white or yellow onion, diced 2 stalks celery, diced 3 cloves garlic, diced 2 tablespoons tomato paste 1 1/2 tablespoons jalapeño pepper, chopped 2 teaspoons chili powder 1 teaspoon cumin 1 teaspoon […]
10 Healthy Fats & Oils
1. Avocados Excellent source of monounsaturated fats which help the heart, lower bad cholesterol, and raise good cholesterol Rich in Vitamin E Offer more protein than any other fruit (Yes, avocados are fruits!) High in Folate, which makes them a great food during pregnancy 2. Butter Grass-Fed butter contains many fat soluble vitamins – this […]
Build a Superfood Salad
A salad is an incredibly delicious way to get superfoods into your diet! The options and combinations of colors and flavors are endless. You can mix your salads before serving or set up a fun and creative “Build it Yourself” salad bar! Salads are also a great way to add a meat-free meal into your […]
Cook with a Doc – Salad, Squash and Steak
Have you ever wondered what a doctor eats at home? People are naturally curious about what their doctors recommend by way of a well balanced diet. A little over a year ago, Tyler cardiologist Dr. Hector Ceccoli and the Smith County Medical Society launched their Cook with a Doc series to help residents of Smith […]
Probiotics and Your Gut
There are trillions of bacteria in your gut. So many, in fact, that we don’t know the exact number of different types of bacteria. Bacteria isn’t necessarily a bad thing to have in your gut. We need both good and bad bacteria to keep our bodies in balance. For your gut to function properly, the […]
Sneaking Veggies into Your Diet
We all know picky eaters. Whether it’s your spouse, your children, or even you, picky eaters are out there. Even for those who like eating veggies, it can be a challenge to eat the recommended servings each day. Thankfully, there are ways to get vegetables into all types of meals with all kinds of sneaky […]
Veggies You’ll Crave
Do you find yourself craving sweets, chips, and pasta? Are you hungry only an hour or two after eating a big meal?
Superfood Showcase: Dark Chocolate
Recently, we posted about the benefits of adding Superfoods into your diet. Dark chocolate (not loaded with sugar) is a nutritious…
Stress and Superfoods: What’s the Connection?
Our lives are overrun with stress. Job security, workload, relationships, responsibilities – the causes of stress are numerous and most of them are unavoidable. We will always encounter stress, but how our bodies react to it is different for each person. A short temper, muscle tension, and fatigue are just a few of the possible […]
Kitchen Talk: Slow Cooker Soups
We all live exceedingly busy lives. Whether you are a stay-at-home parent, working a full-time job, a student, or an empty nester, your life is full from the time your feet hit the floor in the mornings until you roll into bed in the evenings. Hectic schedules can make eating healthy difficult, but it doesn’t […]
What is a Plant-Forward Diet?
A plant-forward diet is different from a strictly plant-based diet. Plant-forward diets start by including more plant-based foods and fewer animal ones in your everyday eating. While those choosing a vegetarian or vegan lifestyle would not want to follow this diet, plant-forward eating doesn’t mean you need to shun meat entirely. It’s really about adding […]