CW Vol 2 Ed. 30 - Eat Your Water: The Coolest Way to Boost Hydration & Gut Health
When the summer heat is high, your body needs more than just a bottle of water. Here’s the cool secret: you can eat your water—and support your digestion, energy, and mood at the same time!
Hydration isn't just about guzzling water—it’s about smart strategies that help you feel better all day long. This summer, give your body a hydration boost by sipping smarter and choosing water-rich foods that keep you cool, energized, and focused.
💧 Why “Eat Your Water” Works!
Hydrating foods aren’t just refreshing—they’re loaded with fiber, antioxidants, and prebiotics that help your gut and your overall health. Bonus: they’re delicious.
Cucumber = 96% water; Gut Benefit = Cooling + electrolyte-rich
Watermelon = 92% water; Gut Benefit = High in lycopene + fiber
Romaine/Lettuce = 95% water; Gut Benefit = Light + digestion-friendly
Celery = 95% water; Gut Benefit = Prebiotic + hydrating crunch
Tomatoes = 94% water; Gut Benefit = Anti-inflammatory + fiber
Zucchini = 94% water; Gut Benefit = Summer gut support
Cantaloupe = 90% water; Gut Benefit = Sweet hydration + fiber
A small shift—like swapping one sugary drink or processed snack a day—can create lasting impact on your energy and well-being.
Gut-Boosting Win: Probiotics & Fiber
Support your digestive system—and your mood—by feeding your gut the good stuff it thrives on.
Fermented foods (yogurt, kimchi, sauerkraut, kombucha) supply good bacteria for digestion and immune health.
Fiber-rich colorful produce feeds your microbiome, promoting diversity and mood balance.
Hydrating + gut-friendly snacks like cucumber with Greek yogurt dip hit both hydration and digestion goals.
🎯 Smart Snack Ideas
Quick bites that hydrate, nourish your gut, and keep you energized:Cucumber + Greek Yogurt Dip: Hydrating + probiotic combo = great for digestion
Peach Slices + Nut Butter: Sweet, fiber-rich, and supports microbiome diversity
Celery Sticks + Hummus: Crunchy, water-rich, and a prebiotic win
Yogurt with Berries: A probiotic + polyphenol-packed snack for gut health
Watermelon Cubes + Feta Crumble: Sweet and salty hydration with electrolytes
Roasted Chickpeas or Salted Peanuts: Protein + sodium helps with water retention and energy
🧠 Hydration supports energy, focus, digestion, and even your mood. Dehydration can mimic fatigue or hunger—try drinking a glass of water before reaching for processed snacks or caffeine!
Feel the Thirst? Fuel It Smarter
Infused water: Add cucumber, mint, lemon, or berries to add flavor and boost electrolyte intake.
Herbal iced teas: Peppermint, rooibos, and dandelion leaf tea are caffeine-free, antioxidants-rich chillers.
DIY electrolyte water: Stir 1 cup water with lemon, a pinch of sea salt, and a drizzle of honey or maple syrup for balanced hydration.
Electrolytes help your body absorb and retain water—so you don’t flush it right out!
Learn More
Read Chris Osborne’s Eating Well article to learn more about how gut health impacts everything from digestion to energy to mood.
Click here to access the article!
View this newsletter here.
7/23/2025
CW Vol 2 Ed. 29 - Summer Savings & Smart Moves: Your Financial Wellness Awaits!
Financial wellness is a key part of your overall well-being. Fidelity, our company's 401(k) provider, sponsors workshops and Learning Centers to support financial wellness for all employees and their families. Are you ready to boost your financial wellness this summer, or help the young people in your life with financial literacy? Fidelity’s Summer Learning Webinars offer engaging, live online workshops designed to empower you on your financial journey—completely free and conveniently accessible! And their Learning Centers are a great place for newcomers to take their first step toward financial wellness!
Financial Wellness Made Easy—Here’s What to Expect from Webinars
Why you will want to join:
Easy Access: Tune in from your computer or smartphone—learning about your finances has never been easier or more convenient!
Perfectly Personalized: Whether you're just starting to save, juggling multiple financial priorities, or preparing for retirement, there's a session tailored just for you.
Flexible Scheduling: Choose from multiple webinars offered daily. Attend as many as you'd like to maximize your financial know-how!
Expert Advice: Get real-time answers from Fidelity’s friendly virtual education specialists who are ready to help you navigate your financial questions.
Ready to Join the Fun? Here's How
All employees have access to the Fidelity Webinars by using the email address we have on file. Create a login, explore upcoming sessions and easily register at:
netbenefits.fidelity.com/livewebmeetings.
Check out the full schedule for the summer at fidelity.com/NetBenefitsWorkshops or see the attached calendar!
Share the Wealth!
Invite your family to explore Fidelity resources and enhance their financial literacy too!
Fidelity Learning Center - This website is designed to help you learn. Learn about things like:
What’s inside the new tax act? How the sweeping new legislation could affect your taxes.
US tarriffs: What comes next? Balanced positioning may benefit investors amid trade uncertainty.
HSA reimbursement guide. Pay yourself back for qualified medical expenses.
CD vs. high-yield savings account. Find out which option might be right for you.
Fidelity Student Learning Center - Personal finance for students, teaching teens smart money habits. Get the tips and insights you need to help set them up for success.
Fidelity Youth - A teen-owned brokerage account that gives teens ages 13–17 the power to save and invest their own money—while letting parents stay connected.
Learn. Plan. Grow. Make this summer your financial turning point.
Education Topic Include:
Investing for Beginners
What is Financial Wellness and Why is it Important?
Identify and Prioritize your Savings Goals
Managing My Money: Budget, Emergency Savings, and Debt Basics
Create a Budget and Build Emergency Savings
Fundamentals of Retirement Income Planning
LEARN MORE!
Fidelity Learning Center - https://www.fidelity.com/learning-center/overview
Fidelity Student Learning Center - https://www.fidelity.com/learning-center/personal-finance/personal-finance-for-students
Fidelity Youth Account - https://www.fidelity.com/go/youth-account/overview
View this newsletter here.
7/16/2025
CW Vol 2 Ed. 28 - Understanding Lyme Disease & Tick-Borne Co-Infections
When you spend your days working in the Maine woods or near brush and tall grasses, tick bites aren’t just a possibility—they’re a regular risk. But what you might not know is this: it only takes one bite to trigger long-lasting illness, and the old idea that a tick must be attached for 24–48 hours to cause harm? False.
According to renowned physician and researcher Dr. Neil Nathan, transmission of Lyme and other infections can begin immediately upon bite, as ticks often regurgitate their stomach contents into the skin. That means every tick bite matters.
Suspected Tick Bite? Check for These Symptoms
Don’t ignore that strange joint pain, foot discomfort, or unusual sensitivity to light or sound. These may be clues pointing toward tick-borne infections that need medical attention.
Save the tick for testing when possible.
Document symptoms.
Seek a Lyme-literate provider who understands how to test and treat these complex conditions.
Visit SoulBeing.com/cpmconstructors.com or ilads.org to locate one near you.
More Than Just Lyme: Co-Infections You Should Know
Ticks commonly transmit multiple infections at once. Here’s how to tell the difference among the three most common tick-borne illnesses:
Bartonella: anxiety, sometimes with panic attacks; depression, sometimes with feelings of hopelessness and despair; derealization; pain on the soles of the feet, especially upon waking; visual disturbances; headaches at the back of the head; increased sensitivity to light, touch, smells, foods, chemicals, or EMF; a sensation of internal vibration; pseudoseizures; dystonias; muscle twitching and paresthesias; pelvic or bladder pain.
Borrelia: bull’s-eye rash, cranial neuropathies (Bell’s palsy, double vision), peripheral neuropathy, paresthesias, cardiac pain or arrhythmias, intense joint pain that may migrate, global headache (whole head hurts).
Babesia: sweating, especially at night; headache or pressure at the front of the head; shortness of breath or “air hunger”; neurological “disconnect”; severe cognitive impairment; severe psychological symptoms.
⚠️ Why a Short Course of Antibiotics Isn't Enough
Dr. Nathan emphasizes that none of these illnesses can be reliably treated by a single antibiotic for a short duration. Here’s why:
Borrelia bacteria reproduce every 21 days, which means short courses (10–14 days) often miss active cycles.
Co-infections like Babesia and Bartonella require different classes of medications, not just doxycycline.
Many bacteria can hide inside cells or form protective biofilms, making treatment more complex.
True healing often requires at least 6 weeks of antibiotics and ongoing immune support.
“You can’t just throw one drug at this and expect it to go away.” — Dr. Neil Nathan
🦠 Gut Health Matters: Probiotics During Treatment
Long-term antibiotic use can damage gut flora. Dr. Nathan recommends:
Low-histamine probiotics (for sensitive patients)
Saccharomyces boulardii (a yeast-based probiotic not killed by antibiotics)
Prebiotics + Fulvic minerals to help restore gut balance
Take probiotics between antibiotic doses, and monitor symptoms like bloating or fatigue.
Bottom Line: If you’ve had a tick bite—even if it didn’t seem like a big deal at the time—keep an eye on your body and symptoms. Early treatment can prevent long-term illness.
Listen to Dr. Neil Nathan’s conversation with Dave Asprey on The Human Upgrade podcast here.
(Or search Dr. Neil Nathan’s name in your podcast app or on YouTube and listen to him discuss his 30 years of treating complex mold, Lyme and sensitivity-related illnesses.)
View this Newsletter here!
7/9/2025
CW Vol 2 Ed. 27 - Red, White & Clean Fifteen: Eat Smart This 4th—and All Year Long
As we fire up the grills and fill our picnic baskets for the 4th of July, it’s the perfect time to talk about what’s really on your plate. Whether you’re slicing watermelon for a backyard BBQ or grabbing fruit for the kids’ snacks, being mindful about produce can support both your health and your wallet.
Each year, the Environmental Working Group (EWG) releases its popular Shopper’s Guide to Pesticides in Produce, ranking fruits and vegetables based on how much pesticide residue they carry. Their lists—the Dirty Dozen and the Clean Fifteen—help shoppers like you make informed choices about when it’s worth buying organic and when conventional is just fine.
Clean Fifteen – Ideal for Your Summer BBQs & Picnics
These top 15 items have the lowest pesticide residues, according to the 2025 EWG data:
Pineapple
Sweet corn (fresh & frozen)
Avocados
Papaya
Onions
Frozen sweet peas
Asparagus
Cabbage
Watermelon
Cauliflower
Bananas
Mangoes
Carrots
Mushrooms
Kiwi
Pro Tip! Many small farms use organic practices but haven’t gone through the expensive certification process. If you’re shopping at a farmer’s market, don’t hesitate to ask farmers about their growing practices. Consider buying produce from small farms—even if it’s on the Dirty Dozen—if they follow organic methods but aren’t certified yet.
⚠️ Dirty Dozen – Buy Organic When You Can
These 12 fruits & vegetables were found to have the highest pesticide residues in 2025:
Spinach – has more pesticide by weight than any other type of produce.
Strawberries – the average American eats about 8 lbs of fresh strawberries a year - and with them dozens of pesticides!
Kale, collard & mustard greens – more than ½ of kale samples tainted by possibly cancer causing pesticide!
Grapes
Peaches – almost all peaches are contaminated with pesticides - some with as many as 19.
Cherries
Nectarines
Pears – among the most pesticide-contaminiated fruit in EWG’s Dirty Dozen.
Apples
Blackberries – the USDA tested for the first time in 2023.
Blueberries
Potatoes – the most consumed vegetable in the U.S. – join this year’s Dirty Dozen.
Did You Know? These lists are based on real testing of more than 47,000 samples by the USDA and FDA, and they’re updated annually.
See the full EWG Dirty Dozen / Clean 15 list and links to related articles by clicking here.
(select “continue to site” at the bottom of the pop-up screen, you do not need to give them your information!)
View this Newsletter here!
7/2/2025
CW Vol 2 Ed. 26 - How You Eat Matters: Mastering Eating Hygiene
This week, we’re spotlighting a wellness habit that costs nothing—but can make a big difference in how your body feels after meals: eating hygiene. We talk a lot about what to eat, but how you eat plays a powerful role in digestion, nutrient absorption, and even your mood and energy levels. Practicing eating hygiene helps your body shift into “rest and digest” mode—essential for efficient digestion and overall well-being.
Why Eating Hygiene Matters
Eating in a stressed or distracted state shuts down digestion. Your body needs calm, not cortisol, to do its best work.
Practicing eating hygiene can help:
✅ Reduce bloating and digestive discomfort.
✅ Improve energy and nutrient uptake.
✅ Stabilize blood sugar.
✅ Minimize post-meal fatigue and food cravings.
Even the healthiest meals can leave you feeling off if eaten in a rushed or chaotic state. A few small shifts in your routine can turn every meal into a digestive win.
🌿 Spotlight: The Power of Bitters
Want to give your digestion an extra boost? Bitters might be your secret weapon. What are Bitters?
Bitters are plant compounds that have a naturally bitter taste—and they’re incredibly effective at stimulating digestion. When you taste something bitter, your body ramps up production of stomach acid, bile, and digestive enzymes. This “wake-up call” can improve how well you break down and absorb food.
Benefits of Bitters:
Stimulate stomach acid and bile flow
Reduce bloating and indigestion
Support liver and gallbladder health
Help regulate appetite and blood sugar
How to Get Bitters Naturally:
You don’t need a supplement to get started—just add a few of these foods to your routine:
🥬 Dandelion greens – Great raw in salads
🥦 Arugula – Peppery and bitter, excellent with lemon and olive oil
🍊 Citrus peel (zest) – Add to teas or dressings
🫒 Green olives – A savory snack rich in healthy fats
Start your meal with a small bitter salad—arugula, radicchio, and dandelion greens with a vinaigrette made from lemon juice and olive oil. It’s tasty and functional!
🍽️ Eating Hygiene in Action
Before Your Meal:
Pause for 3–5 deep breaths. This simple ritual signals to your nervous system that it’s safe to enter “rest and digest” mode.
Smell your food. Engaging your senses kicks off enzyme production before the first bite.
Express gratitude. It doesn’t have to be elaborate—even a moment of thanks helps calm your mind and promote presence.
During Your Meal:
Sit down and minimize distractions. Step away from your desk, put your phone down, and turn off the TV. Multitasking at meals can confuse your body’s hunger and fullness cues.
Chew your food thoroughly. Chewing 20–30 times per bite may feel awkward at first, but it gives your digestive system a head start and helps reduce bloating.
Set your fork down between bites. This naturally slows your pace and gives your body time to signal fullness.
Avoid drinking large amounts of water with meals. Too much liquid can dilute your digestive juices. A few sips are fine—save most fluids for before or after eating.
Eat until you're satisfied—not stuffed. Slowing down helps you notice satiety signals before you’ve overeaten.
After Your Meal:
Stay seated for 5–10 minutes. Rushing back to work or chores can interrupt digestion before it begins. Let your body do its job!
Take a short walk or stretch. Gentle movement can support healthy blood sugar and digestion.
Track how you feel. Notice bloating, energy levels, or cravings—your body’s feedback helps you make better food and lifestyle decisions moving forward.
View this Newsletter and The Power of Eating Hygiene information sheet for a deeper dive here!
6/25/2025
CW Vol 2 Ed. 25 - Looking for Good Sleep? Consistency Creates Resiliency!
Just like any solid structure needs a strong foundation, your health depends on the quality of your rest. Sleep isn’t a luxury—it’s essential maintenance for your brain, body, and mood. But with today’s stress, screen time, and long work hours, good sleep can feel like a challenge. That’s where sleep hygiene comes in. On a recent episode of Dr. Mark Hyman’s podcast with Dr. Andy Galpin, we learn routine reinforces resilience.
“It’s not the act - it’s the pattern.”
Both Dr. Hyman and Dr. Andy Galpin emphasize that consistency, not complexity, defines a strong evening routine. It’s the pattern you follow every night—not just what you do—that signals to your body: Hey, it’s sleep time.
Why Routine is Powerful
Pattern > Perfection: Your brain learns context—dim lights, warm drink, slow breath = it’s bedtime.
Autonomic Reset: Regular routines shift you from “alert” to “repair” mode by lowering stress and heart rate variability (HRV) strain.
Data-Driven Tuning: Galpin encourages tracking your sleep metrics and HRV so you can fine-tune your pre-bed steps for maximum impact.
Your goal isn’t a perfect night—it’s a more adaptable, resilient system. With repeatable, data-informed habits, you're training your body to bounce back faster, no matter the shift, stress, or surprise tomorrow brings.
Sample Routine Toolbox
Light control — dim lights 1–2 hrs before bed (no screens or overhead lights), use salt lamps and low wattage bulbs.
Breathing reset — 3–5 minutes of box breathing or cyclic sighing.
Warm recovery — Epsom-lavender soak or warm shower.
Hydrating support — small glass of water or magnesium drink or supplements.
Mind unload — jot down lingering thoughts in a journal.
Gentle movement — 2–3 min of light stretching.
Cool sleep — dark, quiet room at ~60–67°F.
Build Your Pattern
Choose 3-4 Elements: Pick simple tasks, no pressure to do them all.
Repeat Nightly: Same order and timing, even on off-days.
Track Results: Note your sleep quality and next-day energy.
Tweak Weekly: Fine-tune timing or switch out tasks based on how you feel.
Working Nights? Consider These Adjustments
Use overhead light or a light therapy box early in your shift to wake up your system.
Eat your biggest meal at the start of your shift, not the end.
Keep snacks protein-heavy, low in sugar—think beef sticks, nuts, or hard-boiled eggs.
Wear sunglasses during your post-shift commute.
Anchor your routine by waking/sleeping at the same time every day, even on off days
Don’t rely on coffee, alcohol or energy drinks to shift your rhythm—they mask fatigue but don’t fix it.
Use blackout curtains or eye mask and a white noise machine when sleeping during the day.🌙 Wind Down with Intention
Keep screens off for 1 hour before bed
Try nasal breathing or light stretching
Use a calming sleep environment (cool, dark, quiet)
Quick Wins Checklist
“Wind‑Down Alarm”: Set a nightly reminder!
Gear Up Before Bed: Lay out what you need - Epsom salt, towel, notebook, magnesium. No scrambling.
Take a Breather: Try a short breathing drill—slow inhale, slower exhale—right as you hit the lights.
Sleeping at the same time every day, even on off days
Track What Matters: Use a sleep app or jot it down: Did you fall asleep faster? Wake up feeling better? Make adjustments as necessary.
View this Newsletter and a links to the podcast here!
Or, listen to Dr. Hyman’s and Dr. Galpin’s Conversation by clicking here!
6/18/2025
CW Vol 2 Ed. 24 - 🧠 Why One Nerve Might Be the Key to Better Sleep, Less Stress, and Long-Term Health
When you think of improving your health, you might focus on diet, exercise, or hydration. But there's an unsung hero quietly influencing everything from your mood to digestion and even how well you recover from stress: the vagus nerve. This week, we’re highlighting insights from Dr. Navaz Habib, a functional medicine expert and author of Upgrade Your Vagus Nerve, who recently appeared on The Dhru Purohit Show to explain how this nerve could be the missing piece in your wellness puzzle.
🔍 What is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in your body, running from your brainstem to your gut. It’s a central player in the parasympathetic nervous system, a powerful communication superhighway between your brain and body that plays a major role in relaxation, digestion, and recovery. If your vagus nerve isn’t working well, you may feel burned out, anxious, inflamed, or stuck in “fight or flight” mode.
🚨 Signs Your Vagus Nerve Needs Attention
Dr. Habib identifies a few key warning signs:
Poor sleep quality or feeling unrested.
Bloating, indigestion or slow gut motility.
Anxiety, irritability, mood swings or brain fog.
Low energy or poor recovery from workouts.
🔧 What Disrupts It?
There are four types of stress that can overload your vagus nerve:
Physical (e.g., poor posture or injury)
Chemical (e.g., processed foods, toxins)
Emotional (e.g., chronic worry or grief)
Electromagnetic (e.g., too much screen time, poor sleep hygiene)
🛠️ How to Support Your Vagus Nerve
Here are a few simple ways to improve vagus nerve tone and reduce stress throughout the day:
☀️ Start with a Solid Morning Routine
Wake up at the same time each day
Get sunlight in your eyes within 30 minutes of waking
Avoid jumping into emails or social media first thing
🌙 Wind Down with Intention
Keep screens off for 1 hour before bed
Try nasal breathing or light stretching
Use a calming sleep environment (cool, dark, quiet)
Daily Nervous System Support
Practice slow, deep breathing
Gargle aggressively, hum, or sing (yes, really!)
Try a short meditation or gratitude journal entry
⏱️ Use Wearables Wisely
Dr. Habib breaks down how to interpret wearable data like:
Heart Rate Variability (HRV) – Higher HRV = better vagal tone
Respiratory Rate – Irregular patterns may signal stress
Sleep Cycles – Deep, restorative sleep is essential for healing
Even if you don’t wear a tracker, you can still tune in to how you feel after different activities—especially sleep, food, and stress exposure.
🧰 The takeaway? You don’t need a full lifestyle overhaul to feel better. Start with just one routine—like consistent sleep or a few minutes of deep breathing—and build from there. Your vagus nerve (and your future self) will thank you.
View this Newsletter and links to resources here!
The links are also provided here:
“The vagus nerve helps us shift from ‘fight or flight’ into ‘rest and digest’—but only if we create space for it.”
— Dr. Navaz Habib on The Dhru Purohit Show. Click here to listen.
Learn How To Exercise Your Vagus Nerve to Lower Stress and Inflammation here or scan the QR code.
6/11/2025
CW Vol 2 Ed. 23 - The Sun, Your Skin & What They’re Not Telling You
“More sunscreen use has not resulted in fewer melanomas. In fact, melanoma rates have increased—because we're ignoring internal health and toxin exposure as major causes.”
— Dr. Leigh Erin Connealy, via Instagram (2025)
What If the Sun Isn’t the Enemy?
We’ve all heard it: “Avoid the sun. Wear sunscreen. Protect your skin.” But what if that advice misses the mark?
Doctors like Dr. Joseph Mercola and Dr. Leigh Erin Connealy argue that the rising rates of skin cancer may not be caused by sunlight alone—but by what we put on our skin, what we eat, and how our bodies are functioning internally.
Dr. Connealy reminds us that sunlight, in moderation, is essential for immune health, vitamin D production, mood, and hormone balance. And Dr. Mercola goes further: our diet—especially one high in seed oils—could be making us more prone to sun damage.
🛢️ Sunscreen: What’s In It—and What It’s Doing
Everything you put on your skin is absorbed into your bloodstream. So let’s look closer at this cocktail of lab-made chemicals, most of which are derived from petrochemicals (refined from crude oil) or synthetic fragrance compounds.
Listed below are the most common offenders.
Ingredients to Be Cautious Of, Its Common Use and Why Experts Warn Against It
Oxybenzone: Chemical UV filter. Linked to hormone disruption; penetrates skin easily.
Octinoxate: UVB absorber. Hormone-disrupting effects and is toxic to marine life.
Homosalate: UVB filter. Allows other harmful chemicals to penetrate deeper into the skin.
Avobenzone: UVA filter. Breaks down quickly in sunlight - often forming free radicals.
Fragrance / Parfum: A mix of secret chemicals (often including phthalates.) Can trigger allergies, disrupt hormones.
Parabens: Used as preservatives. Linked to estrogenic activity and possible cancer risk.
Did you know? Most chemical sunscreen ingredients were developed in the 1950s–1980s, before long-term safety testing on hormone disruption or environmental effects was required.
🥗 The SAD Truth About the Standard American Diet
The Standard American Diet (SAD) is high in sugar, refined carbs, seed oils, and ultra-processed food. According to Dr. Mercola, these oils—like soybean, corn, and canola—embed themselves in your skin's fatty tissues and make you more likely to burn when exposed to sunlight.
Dr. Connealy links poor diet with chronic inflammation, hormone imbalance, and weakened cellular defense—perfect conditions for cancer to grow.
How do you protect yourself from the inside out?
✅ Eat antioxidant-rich vegetables and berries.
✅ Replace seed oils with healthy fats (olive oil, coconut oil, grass-fed butter.)
✅ Prioritize protein and fiber over sugar and starch.
✅ Support your liver’s detox pathways (e.g. leafy greens, dandelion, beets, broccoli, cauliflower and brussels sprouts.)
Tips for Protecting Your Skin From the Sun:
Sunlight in moderation is good—don’t fear it, but don’t burn!
Opt for physical barriers such as hats, sunglasses, clothing.
When purchasing sunscreen, look for:
Micronized Zinc Oxide (at least 20%)
Non-Nano Zinc Oxide
Broad-Spectrum Protection against both
UVA (aging) and UVB (burning) rays
Fragrance Free
Free of Seed Oils (oils like sunflower, soybean or canola)
Improve your diet to reduce inflammation and protect your skin!
View this Newsletter and links to resources here!
Go to www.incidecoder.com to research ingredients!
6/4/2025
CW Vol 2 Ed. 22 - The Mineral You’re Missing: Why Magnesium Matters
For the job site, the office, and home—magnesium is a powerhouse nutrient you shouldn’t overlook. Whether you’re lifting rebar, managing logistics, or juggling work and family, magnesium plays a critical role in keeping your body and mind functioning at their best. Yet most Americans don’t get enough of it—and deficiency can quietly affect energy, sleep, focus, heart health and even mental health.
What Magnesium Does
Magnesium supports:
Muscle and nerve function (important for job performance and recovery),
Bone strength (especially critical in physical labor),
Heart rhythm and blood pressure,
Mood, stress response, and sleep; and
Cognitive clarity and memory.
Dr. Leigh Erin Connealy, a leading integrative physician, emphasizes magnesium’s essential role in mental wellness, immune strength, and disease prevention. She explains how it:
Regulates cortisol (your stress hormone),
Supports GABA, a neurotransmitter that calms the nervous system,
Fuels your cells with ATP, essential for brain energy,
Plays a role in cancer prevention by maintaining healthy cellular function and DNA repair.
She frequently recommends magnesium as part of a personalized wellness plan, especially for patients with anxiety, poor sleep, or high inflammation.
💧 Bath & Foot Soaks: Natural Stress Relief
Topical magnesium is a powerful and easy way to support relaxation. Dr. Connealy recommends magnesium baths or foot soaks as an effective method to absorb magnesium transdermally (through the skin), particularly for those dealing with stress, muscle fatigue or trouble sleeping.
Try This:
Bath: Add 1–2 cups of Epsom salt (magnesium sulfate) to warm water and soak for 20 minutes.
Foot Soak: Add ½ cup to a basin of warm water for a 15-minute calming ritual after a long day.
Magnesium Lotion: Products like Earthley’s Good Night Lotion combine magnesium chloride with soothing ingredients like shea butter and lavender to promote restful sleep and ease muscle tension—especially helpful for construction workers and busy people alike.
Types of Magnesium
And what they are best used for:
Magnesium Glycinate: Anxiety, sleep, muscle recovery. Gentle and calming—great for restful sleep and mental wellness.
Magnesium Citrate: Constipation, digestion. Can have a laxative effect.
Magnesium Malate: Fatigue, muscle pain, energy. Helps with chronic soreness or burnout.
Magnesium Threonate: Focus, memory, brain fog. Crosses blood-brain barrier—supports cognitive health.
Magnesium Sulfate (Epsom Salt): Baths & foot soaks. Absorbed through skin or muscle relaxation and stress relief.
Magnesium Chloride: Topical sprays, soaks or lotions. Absorbed through skin for muscle relaxation and stress relief
How much? Dr. Connealy typically recommends 400–700 mg/day of elemental magnesium, with up to 1,000 mg/day used therapeutically under supervision, especially for patients with cancer, adrenal fatigue, or chronic stress. Higher doses are often split into 2–3 servings to improve absorption and reduce side effects. Her guidelines reflect functional medicine practices and are generally higher than the standard NIH recommendations. Work with your healthcare provider to determine the right amount for your individual needs.
Quality Supplements Matter!
Not all supplements are created equal—some contain fillers, low-quality forms, or inaccurate labeling. That’s where Supp.co helps.
🔍 Supp.co is a science-based tool (currently in Beta) that lets you:
• Check brand purity and potency
• See if a product is third-party tested
• Access user reviews and research links
Try it at www.supp.co—it’s free during Beta testing, as of the date of publication of this Newsletter!
View this Newsletter and links to resources here!
Or use these links to learn more:
How does magnesium help prevent Cancer? Read this.
Great discussion between Dr. Connealy and JJ Virgin on nutritional principles! Listen here.
5/22/2025
CW Vol 2 Ed. 21 - In Honor of Memorial Day: Remember, Gather, Nourish
As we approach Memorial Day, we pause to honor the men and women who gave their lives in service to our country. It’s a time for remembrance, for gratitude—and for many of us, a time to gather with family and friends to share stories, meals, and moments that matter.
🔪 Prep Like a Pro: Let it Rest
🧄 Garlic & 🧅 Onions:
After chopping, let them rest for 10 minutes before cooking. This gives time for beneficial enzymes to activate—maximizing flavor and supporting heart and immune health.
Mushrooms:
Let sliced mushrooms sit for at least 5 minutes before cooking to help preserve antioxidant power.
Timing is Everything: Salt Early, Herbs Late
Salt onions and peppers at the start of cooking. It draws out water and encourages caramelization, not sogginess.
Add fresh herbs (like basil or parsley) at the end for a burst of flavor and preserved nutrients.
Use woody herbs (like rosemary or thyme) early to deepen the flavor throughout the dish.
🔥 For the Grill Masters
Marinate meats for 30+ minutes—especially in citrus, vinegar, or herbs. Not only does it improve taste, it may reduce harmful compounds formed by high-heat grilling.
Flip meats often for even cooking and less charring (no, it doesn’t dry it out!).
Grill colorful vegetables—zucchini, corn, peppers, mushrooms. Toss with olive oil, salt, and pepper for simple sides that shine.
Grill safety tip: Avoid wire grill brushes—loose bristles can stick to food and cause serious injury if swallowed. Use a bristle-free or wooden scraper instead.
🥗 Fresh Touches for Family Tables
Use citrus zest in marinades or dressings—it wakes up flavor and adds antioxidants.
Toast your spices before using: Just add them to a dry pan over medium heat for 30–60 seconds, stirring constantly until fragrant. This wakes up their natural oils and makes them more flavorful. Be careful not to burn them—when they smell amazing, they’re ready!
Soak raw red onion slices in vinegar or cold water for 10 minutes to mellow the bite.
Cool roasted veggies or grains before mixing with greens—no one wants a wilted salad.
Backyard BBQ Hero: Clean Ranch from Scratch!
You’ll be surprised how easy (and delicious) it is to make your own ranch dressing at home—without the seed oils, preservatives, or mystery ingredients found in most store-bought versions. This clean, creamy version is perfect for dipping fresh veggies, drizzling on salads, or serving with grilled meats.
RANCH DRESSING RECIPE
Ingredients:
¾ cup sour cream (or full-fat Greek yogurt)
¼ cup mayo (or avocado oil mayo, look for clean brands like Primal Kitchen)
1–2 tablespoons fresh lemon juice
1 teaspoon apple cider vinegar
1 clove garlic, minced or grated
2 teaspoons dried dill (or 2 Tbsp fresh)
1 teaspoon dried parsley
½ teaspoon onion powder
Sea salt & black pepper to taste
Optional: water to thin
Directions:
Whisk all ingredients together in a bowl until smooth. Chill for 30 minutes to let the flavors meld. Keeps in the fridge for up to 5 days. No seed oils, no fillers—just clean, delicious flavor.
View this Newsletter here!
5/21/2025
CW Vol 2 Ed. 20 - Food Is Medicine: Fresh from the Farm for Body and Soul
Working in construction across Maine comes with long hours, tough weather, and physically demanding work. That’s why how we fuel our bodies matters. One of the best ways to support your strength, stamina, and overall health is by eating fresh, seasonal foods — the kind you’ll find at your local farmers’ market or through a Community Supported Agriculture (CSA) share.
What is a CSA?
CSA stands for Community Supported Agriculture — a model where you "subscribe" to a local farm by purchasing a share of the harvest. In return, you receive a box of seasonal produce (and sometimes eggs, meat, or bread) each week or biweekly. It's a win-win: you get farm-fresh food, and your local farmers get the support they need to thrive.
Want to explore CSA options? Visit MOFGA's CSA Directory to find farms near you.
Whether you're starting your day before sunrise or heading home after a long shift, choosing nutrient-rich food helps restore energy, reduce inflammation, and support immune health. It’s simple, powerful medicine — grown right here in Maine.
Farmers’ Markets: More Than Just Groceries
Farmers’ markets offer more than fresh food — they’re a place to connect with your community, try new recipes, and support local businesses. You’ll find everything from leafy greens and berries to artisan cheeses, local meats, baked goods, and herbal products.
Maine has dozens of markets running from spring through fall. Browse by day or region using the Maine Federation of Farmers' Markets directory. If you work across town lines or travel for work, there's likely a market along your route home.
In New Hampshire? Try VisitNH’s market guide.
The Joy of Cooking Together
Picking up a fresh box of produce can spark something special — a meal made together. Whether it's your partner, kids, grown-up children, cousins, or neighbors, preparing food with others fosters connection and care.
Grill fresh corn after a long day. Toss a salad from your CSA greens. Roast root vegetables for Sunday dinner. These moments can be grounding and joyful — a small ritual that says, "I care about you, and I care about what we eat."
Why Local Matters
Supporting local farms:
Keeps money in Maine communities.
Preserves working farmland and open space.
Reduces environmental impact.
Ensures you get food at peak nutrition and flavor.
Eating this way also builds resilience — in your health, your family routines, and in the communities you live and work in.
Food is Medicine — for your body, your mind, and your community.
Explore a market, join a CSA, and discover the difference fresh, local food can make.
🛒 No time for a farmers’ market? Hannaford supermarkets often carry local produce too — just look for the “Local” tags in store!
🍓 Farmers’ Market Tip: For those of you near Freeport on a Thursday afternoon, stop by the Yarmouth Farmers’ Market (Memorial Green, 3–6 p.m.). Along with beautiful produce, you’ll find local meats, baked goods, herbal teas, and live music. It's a great way to unwind after work or pick up ingredients for dinner that night.
View this Newsletter and links to resources here!
Or use these links to find a farmer’s market near you:
5/14/2025
CW Vol 2 Ed. 19 - Partnering With SoulBeing - The Details!
This is more than just a new resource—it’s part of a company-wide commitment to redefining what health care can look like. Through education, prevention, and smarter benefit use, we’re making wellness more accessible, affordable, and personal. SoulBeing is a service for our entire company and their household members, not just health insurance subscribers!
Whole Health Starts Here – Introducing SoulBeing
As part of our company-wide transition from traditional health insurance to a wellness-focused approach, we’re investing in resources that support your whole-person health—mind, body, and beyond.
One of the newest additions to our Constructing Wellness Program is SoulBeing—a platform designed to help you explore Complementary and Alternative Medicine (CAM) with transparency, ease, and confidence. This isn’t just a new benefit—it’s a reflection of a bigger shift: putting you in charge of your health journey through education, access, and prevention.
What SoulBeing Offers You
SoulBeing is a nationwide network of vetted CAM providers—acupuncturists, massage therapists, nutritionists, counselors, and more—available to you and your household members, in person or virtually.
✅ Transparent provider info – credentials, services, pricing, and bios;
✅ Easy scheduling – book directly through the site;
✅ Smart search – narrow your results by ZIP code to find providers near you;
✅ Wellness Glossary – decode unfamiliar terms and therapies;
✅ Educational Blog – articles on proactive health topics and CAM therapies; and
✅ Personalized Support – work with the SoulBeing Team to find the right fit for you!
Why This Shift Matters
No matter what insurance plan you have or don’t have, understanding the resources available to you is key. This approach helps everyone by:
Reducing preventable health risks;
Lowering long-term medical costs;
Improving overall health outcomes; and
Empowering you to take a more active role in your care.
By prioritizing preventative care, you gain more control over your health, which in turn, can result in a better quality of life!
Where to Start?
Go to soulbeing.com, register using the email on file with us. Your household members can create their own accounts too using their personal email! Everyone will enter CPM Constructors for Company name.
Once logged in, explore the blogs and providers near you by using the search options.
Connect with SoulBeing’s Care Team for personalized support. They’ll help guide you based on your health goals and preferences.
➡️ Just fill out the request form on the platform to get matched with the right support.
💬 Want a service that’s not listed yet? Use the form to help expand the network by requesting providers or services you’d like to see.
Use Your HSA for CAM Services
Use your HSA for eligible SoulBeing services like acupuncture, chiropractic, nutrition, mental health, and more!
2025 Limits: $4,150 (ind), $8,300 (fam), +$1,000 (55+)
Tip: Pay with your HSA card or reimburse later—save your receipt!
🔍 IRS Publication 502 lists eligible expenses.
View this Newsletter and links to resources here!
Or follow this link:
Reference: Explore our SoulBeing.
5/7/2025
CW Vol 2 Ed. 18 - Your Whole Health: Exploring Complementary and Alternative Medicine (CAM)
Caring for your whole self—body, mind, and spirit—is at the heart of our Constructing Wellness Program. We’re excited to introduce Complementary and Alternative Medicine (CAM) and our new partnership with SoulBeing—bringing access to whole-body care right to you. With this expanded benefit, you and your household have easy access to CAM services that help you feel stronger, manage stress, and boost overall well-being—available to our entire team, not just those on our health plan!
What is CAM?
Complementary and Alternative Medicine (CAM) refers to a wide variety of healing practices that are used alongside (complementary) or in place of (alternative) conventional Western medicine. CAM focuses on addressing health from multiple angles—physical, mental, emotional, and spiritual—often relying on time-tested traditions from around the world.
Common CAM practices include:
Acupuncture
Chiropractic care
Massage therapy
Herbal medicine
Yoga & meditation
Nutritional counseling
Energy healing (e.g., Reiki, qigong)
Meet SouBeing
As part of our Constructing Wellness Program, we’ve partnered with SoulBeing (soulbeing.com/cpm-constructors/) to provide you a vetted network of Complementary and Alternative Medicine (CAM) providers offering services in your local area across over 60 evidence-based care categories. SoulBeing providers are unique, offering specialized treatments and therapies designed to help you achieve whole-person health on your own terms.
The one-size-fits-all healthcare system of recent decades has not served us well, and with rising healthcare costs and declining overall health outcomes in our communities, the time for change is now.
SoulBeing is reimagining access to healthcare and wellness services that allows you to design an overall healthcare strategy that works for you today and evolves with your changing needs throughout your lifetime.
Holistic? Functional? CAM? Here's the Difference
While these approaches often overlap, here’s how they are distinct:
CAM (Complementary and Alternative Medicine): A broad category of therapies used outside conventional medicine, either to complement standard treatments or as alternatives. CAM includes individual modalities like acupuncture, chiropractic care, massage therapy, and herbal medicine.
Holistic Medicine: A philosophy of care that considers the whole person—body, mind, spirit, and emotions. Holistic medicine can include CAM therapies but also integrates conventional treatments, emphasizing balance, prevention, and wellness.
Functional Medicine: A systems-based approach within holistic care that focuses on identifying and addressing the root causes of disease. Functional medicine often uses advanced diagnostic testing, nutrition, lifestyle modifications, and CAM therapies but works within a scientific, evidence-based framework.
In short:
CAM is a collection of therapies.
Holistic is the philosophy behind whole-person care.
Functional medicine is a specific medical model that often uses both CAM and conventional tools.
All of these approaches work together to give you more options for your health journey.
View this Newsletter and links to resources here!
Or follow this link:
Reference: Explore our SoulBeing website!
4/30/2025
CW Vol 2 Ed. 17 - What is Holistic Health? Understanding the Big Picture of Your Well-Being
Holistic health is an approach to wellness that treats the whole person, not just symptoms or disease. It recognizes that your body, mind, emotions, lifestyle, environment, and relationships are all interconnected—and that your well-being depends on how all of those systems function together. Instead of only focusing on fixing what’s broken, holistic care supports the idea that health means thriving, not just surviving.
How It Works: More Than Just Medicine
Holistic care often blends the best of both worlds—modern medicine and complementary therapies. It may involve:
Routine medical care and diagnostics;
Massage, acupuncture, or chiropractic;
Nutritional support and herbal remedies;
Mindfulness, breathing techniques, or body movement; and
Coaching for sleep, stress, or life balance.
Providers trained in holistic or integrative care take time to understand your goals, routines, stress levels, and emotional well-being. The result? A personalized wellness plan that fits you—not a one-size-fits-all checklist.
Why It Matters: The Science and Strategy Behind Holistic Care
Holistic health is rooted in science showing how closely the mind and body are connected. Stress alone can weaken your immune system, disrupt sleep, and increase your risk for chronic conditions. Holistic care addresses root causes, not just symptoms, using tools like nutrition, movement, and mindfulness to restore balance and resilience.
You may recall from our April 2nd newsletter that functional medicine is one form of holistic care. It uses advanced testing to identify specific imbalances, while broader holistic health combines this with therapies like massage, acupuncture, and stress reduction to support whole-person wellness.
The goal? Proactive care that helps you stay balanced, strong, and ready for life’s demands.
What to Expect: A Different Kind of Care
When you try holistic care, don’t expect a 5-minute appointment and a quick fix. Instead, you’ll likely experience:
Longer, more in-depth visits;
A focus on prevention and sustainable habits;
Questions about your lifestyle factors—like how you eat, sleep, move, and manage stress;
Tools to help you take an active role in your health;
Holistic care is about adding tools to your wellness toolbox, not replacing what already works. You don’t need to give up your regular doctor.
For the Guys: Holistic Health Means Mental Health, Too
Holistic health isn’t just about stretching or supplements—it’s about caring for your entire self, including your mental and emotional health. That part often gets overlooked, especially by men who are used to powering through stress or brushing off emotional strain. But here’s the truth: your mind is just as important as your muscles when it comes to staying well, focused, and energized—especially in demanding work environments.
If the idea of talking about mental health feels awkward or unfamiliar, check out Man Therapy. It’s a resource built for men who want straightforward, stigma-free tools for handling everything from stress and anxiety to anger, grief, and relationship struggles.
“It’s therapy… with a mustache.”
Whether you’re feeling off, overloaded, or just want to check in with yourself, holistic health starts with awareness and support—and Man Therapy delivers that in a way that’s easy to relate to.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here!
Or follow the links here:
Read: Holistic Health: A Guide to Better Health and Well-Being
Listen: Explore the The Doctor’s Farmacy podcast where Mark Hyman, M.D. explores deeper conversations about central issues of our time that affect us all.
Reference: Learn what the Man Therapy website offers for mental health resources.
4/23/2025
CW Vol 2 Ed. 16 - Unknot Stress, Unlock Strength: Your Massage Guide!
Feeling the strain of a long day on the construction site or at your desk? Massage therapy might be the key to help you recharge, recover, and tackle your next challenge with renewed energy. The information shared below is from a recent Barbell Therapy & Performance Podcast episode, where strength coach Jess Ferrer, a Licensed Massage Therapist (LMT) discusses massage therapy with host Dr. Brett Scott, link to podcast is below!
Why Massage Can Work for Us
Massage therapy can be a game-changer for construction crews hauling heavy loads and office staff hustling at desks. It may help tackle the physical and mental demands of your day, potentially keeping you strong and focused. Here’s how:
Relieves Pain: May soothe sore muscles from labor or screen strain.
Reduces Stress: Can calm the mind during high-pressure moments.
Boosts Energy: May improve blood flow to help fight fatigue.
Speeds Recovery: Can help muscles repair faster for the next challenge.
Lifts Mood: May promote positivity and focus.
What Type of Massage?
Deep Tissue: Relieves chronic soreness in shoulders, back, and legs from lifting, climbing, or repetitive tasks, potentially easing tightness by targeting tight muscles from heavy work or sitting.
Sports: Boosts flexibility and helps prevent injuries by stretching tight muscles, potentially keeping you agile and preventing injury.
Swedish: Eases overall tension, potentially helping you unwind from physical and mental fatigue.
Lymphatic: By stimulating lymphatic flow, this massage can help reduce toxin buildup, potentially easing fatigue, brain fog, and inflammation caused by long hours of sitting, which could be particularly helpful if you’re dealing with conditions like Lyme disease, fibromyalgia or autoimmune disorders. Refer to the February 19th Constructing Wellness edition with Perry Nickelston, DC, for more information on lymphatic massage and steps you can take to do it at home!
What You Can Expect
A Licensed Massage Therapist (LMT) will conduct a thorough assessment, which begins the moment you walk through the door, to tailor treatment to your needs. Here’s what an LMT assesses:
Posture Analysis: will check alignment to spot tension from lifting (crew) or sitting (office).
Range of Motion Testing: will evaluate joint mobility to address stiffness or injury risks.
Pain Point Identification: will pinpoint sore areas, like back pain from labor or neck strain from desks.
Lifestyle Review: will discuss daily tasks (e.g., hauling materials or typing) to customize care.
Communication is Key: as Jess Ferrer highlights in The Barbell Therapy & Performance Podcast, communication can be key to getting the most out of your massage experience. Openly sharing your needs and goals with your therapist will help ensure your session is tailored to support your recovery and wellness.
Make It Happen
Find a Pro: Look for certified LMTs via the American Massage Therapy Association (AMTA) https://www.amtamassage.org/find-massage-therapist/ or local spas. In May we are launching a new service as part of our Constructing Wellness program that will help you find health focused providers, and LMTs are included!
Work Perks: If you are enrolled in either of our HSA eligible plans, or if you are enrolled in an HSA eligible plan elsewhere, Health Savings Account (HSA) funds can be used for massages provided by LMTs, resulting in a tax-free massage!
DIY at Home: Try a foam roller or online self-massage tutorials.
Treat Yourself: Book a session to celebrate a milestone in your life, a job well done, or just because!
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here!
4/16/2025
CW Vol 2 Ed. 15 - Pinpointing Wellness: Meet Acupuncture
In this issue, we’re diving into acupuncture, a standout from Traditional Chinese Medicine (TCM), paired with herbs and Chinese medicine. Dr. Andrew Weil, a big name in integrative health, calls acupuncture a go-to for tackling pain and stress—something we all deal with, whether it’s from hauling steel or staring at spreadsheets. These practices could be your boost to feeling great, on the job and off. Here’s how they might fit into your world.
Acupuncture, Herbs, and Chinese Medicine: Your Wellness Edge
Out on the site, it’s hauling steel and scaling heights. In the office, it’s long hours at the desk and juggling deadlines. Both take stamina—and your downtime should feel just as strong, whether you’re hiking, hanging with family, or unwinding without aches. TCM’s focus on energy flow and whole-body balance, through acupuncture, herbs, and more, can keep you running smooth.
What’s the Acupuncture Experience?
Your first visit kicks off with a thorough health check-in. Expect some unexpected questions—tongue checks, pulse reads, or details on diet and habits. In TCM, it’s all about mapping your energy to find what’s off. Then, thin needles go into specific spots. You might feel a quick sting (or not much at all), with some points giving a brief ache as they work—sometimes with a tweak, heat, or a bit of electricity.
The needles stay shallow (no deep risks), in for 5–20 minutes, up to an hour max, then out. After, they’ll reassess, offer home care tips, and might suggest herbs like ginseng or corydalis to keep it going. Quick issues might clear in 2–4 sessions; bigger challenges could take 12+ over 8–10 weeks. Monthly check-ins can lock in low stress and high energy.
Why It Could Work for All of Us
Pain Relief: Sore from lifting rebar or stiff from hours at the desk? Acupuncture may ease pain by boosting endorphins and improving flow, notes Dr. Andrew Weil. Pair it with TCM herbs like turmeric, and you might feel better for work and downtime—think smoother evenings or easier weekends.
Quicker Recovery: Tweaked a muscle onsite or worn out from desk time? Acupuncture could help speed healing with better circulation, while herbs like astragalus might support a recharge—potentially getting you back to tasks and breaks faster.
Less Stress: Site pressure or office deadlines hitting hard? Acupuncture might calm your nerves, and herbs like jujube could lighten the mental load—helping you stay focused at work and balanced at home.
More Energy: Tired from building or planning? Acupuncture aims to balance your “qi,” and herbs like goji berries might give you a lift—possibly keeping you going through the day and into your off-hours.
Beyond Needles: TCM’s Bigger Picture
TCM isn’t just about acupuncture—it’s a whole system for staying well. Dr. Andrew Weil highlights how it sees the body as a network of energy channels, or meridians, that tie everything together. Blockages in these channels can throw you off—think tension headaches from staring at screens or fatigue from lugging tools. Acupuncture clears those jams, but TCM also leans on diet tweaks (like cutting damp foods such as dairy if you’re sluggish) and lifestyle habits (think steady sleep to match your body’s rhythms). Herbs play a starring role too—think licorice root to soothe digestion after a long shift or dang gui to support circulation if you’re feeling run-down. It’s about finding what’s out of whack and tuning it up, not just masking symptoms.
Construction and coordination keep us moving forward, and TCM could keep you moving—tougher, clearer, better.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here!
4/9/2025
CW Vol 2. Ed. 14 - CW Vol 2 Ed. 13 - Functional Medicine - What is It?
Whether you’re swinging a hammer or crunching numbers, staying healthy matters—and not just for work. In this Newsletter, we’re introducing Functional Medicine—a science-based approach that digs beyond symptoms to address what’s holding you back, so you can feel well in all aspects of life. From the field to the office and to home with family and friends, here’s how it can help you thrive on and off the clock.
Functional Medicine Basics
What It Is: Functional Medicine looks at your body as a connected system, finding and fixing the root causes of issues like pain, fatigue, or stress.
How It Works: Using advanced tests (think gut health or hormone checks) and custom plans (diet, lifestyle, therapies), the Functional Medicine doctor will tailor treatment to your needs—whether you’re on-site or at a desk.
Why It Matters: Less downtime, more energy, and better focus for work—plus the vitality to enjoy family, hobbies, and everything else that makes life good.
How Functional Medicine Helps You
Functional Medicine is all about you—your body, your day, your life. Here’s how it plays out, straight from the playbook of the Institute for Functional Medicine (IFM), the pioneers of this approach:
For Field Crew: Lugging steel beams or pouring concrete? That wear-and-tear could be inflammation grinding your joints like sandpaper. IFM notes that diet—like too many processed carbs—can spike inflammation by 50% or more. Functional Medicine could dial that back, so you’re not just powering through shifts but also hitting the trails or tossing a ball with your crew at home.
For Office Staff: Zoom calls and late-night emails frying your brain? Your gut might be the culprit—IFM says it’s the “root” of 80% of chronic issues, from fatigue to fog. A custom plan could reset your system, turning those bleary afternoons into sharp focus—and leaving you energy for a post-work run or movie night.
Picture This!
Imagine a construction worker who’s been battling nagging shoulder pain after years of lifting, or an office admin who can’t shake that mid-day crash despite coffee on tap. Regular doctor visits might say “take it easy” or “try more caffeine,” but Functional Medicine takes a different angle. For the field worker, tests might reveal inflammation tied to poor nutrition or low magnesium from sweating it out—fixed with a targeted diet shift and supplements. For the office admin, it could uncover a food sensitivity or stress spiking cortisol—handled with a gut-friendly plan and relaxation tweaks. The result? They’re not just patched up—they’re back to lifting with ease or powering through reports, with energy left for life outside work.
What Functional Medicine Offers
Here’s what it brings to the table:
Acupuncture: Eases pain or tension—great for sore backs or stiff necks from screens.
Nutritional Therapy: Builds meal plans to cut inflammation or boost stamina, tailored to your day.
Hormone Testing & Balancing: Checks stress or energy levels, using natural fixes like supplements.
Gut Health Optimization: Fixes digestion with probiotics or diet shifts—key for energy and immunity.
Chiropractic Care: Aligns your spine, helping with fieldwork strain or office posture slumps.
Who’s Behind It?
Functional MDs: Doctors with added training (300+ hours via places like the Institute for Functional Medicine) in nutrition, systems biology, and lifestyle care.
Naturopaths: NDs with 4-year degrees and expertise in holistic therapies like acupuncture and botanicals.
✅ Try This: Swap a soda or energy drink for water and a handful of nuts or a banana—steady fuel for any shift!
✅ Stay tuned—this month, we’re rolling out a new tool to explore Functional Medicine options and HSA benefits, making it easier to take charge of your health!
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
4/2/2025
CW Vol 2. Ed. 13 - What Are Oxalates, and Why Do They Matter? Part 3 of a 3 Part Series
Choose Low-Oxalate Options
Swap high-oxalate options for safer alternatives like arugula, cabbage, meats, eggs, or dairy. Norton challenges plant-heavy diets, asserting, “You don’t need plants to thrive—our bodies can flourish without overloading on oxalates.” She notes that foods like spinach and almonds often do more harm than good due to their oxalate content. “It’s about rethinking what ‘healthy’ means,” she explains, and her website (sallyknorton.com) provides free, comprehensive food lists to guide your choices.
Cook to Cut
Boiling reduces oxalates by up to 50% in high-oxalate greens—discard the cooking water to remove what’s leached out. Norton calls this “a simple fix with big impact,” noting that oxalates are water-soluble and escape into the pot. She cites studies showing boiling spinach or Swiss chard can slash oxalate levels significantly. “Don’t sip that broth, though,” she warns, as it contains the problem you just cooked out.
Pair With Calcium
Combine high-oxalate foods with calcium-rich choices like milk, yogurt, or cheese to bind oxalates in the gut, limiting absorption. Norton labels this “a natural detox trick,” explaining that calcium and oxalates form insoluble crystals that are excreted. “It’s like giving oxalates a chaperone to escort them out,” she says. Norton stresses timing: “The calcium has to be there at the same meal—later won’t cut it.”
Hydrate Well
Aim for 2-3 liters of water daily to flush oxalates through your urine, reducing crystal formation risk. Norton emphasizes, “Water is your kidney’s best friend—it’s the simplest way to keep oxalates moving out.” Adding lemon juice helps—its citrate dissolves crystals, offering extra protection. “Think of citrate as a crystal-buster,” she says, recommending a squeeze in every glass.
Go Gradually - Avoid Oxalate Dumping
Dropping oxalates too quickly can trigger “dumping,” where stored crystals release, causing fatigue, muscle pain, or rashes. Norton warns, “Your body’s been hoarding this stuff for years—don’t shock it.” She advises reducing intake by 5-10% weekly to adjust smoothly. “Slow and steady prevents the shock,” she says, suggesting you start with one food, like cutting back on spinach smoothies or having milk with that piece of dark chocolate!
Oxalate damage is not a sensitivity or allergy. It is a toxicity problem.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
3/26/2025
CW Vol 2. Ed. 12 - What Are Oxalates, and Why Do They Matter? Part 2 of a 3 Part Series
Symptoms of Oxalate Overload
Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. But there’s more: joint pain, fatigue, brain fog, digestive discomfort, and even persistent hiccups can signal trouble. Norton explains that these effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.
High-Oxalate Foods
Some of our favorite foods are oxalate powerhouses, often disguised as health heroes. Here’s a rundown:
Spinach: 755 mg per half-cup cooked—a nutritional star with a hidden edge.
Almonds: 122 mg per ounce (about 22 nuts)—a small handful adds up fast.
Beets: 152 mg per cup—vibrant but oxalate-rich.
Chocolate: 110-140 mg per 50g of dark chocolate—a bittersweet reality.
Rhubarb: 370 mg per half-cup—a potent source to enjoy sparingly.
Black Tea: 8-12 mg per 1 cup brewed for 8-10 minutes, there are only 2-3 mg per cup of coffee!
Other notables include Swiss chard, potatoes, soy, blackberries, and spices like turmeric. Norton points out that modern diets heavy in these foods can push oxalate levels higher than our bodies handle well.
Daily Oxalate Limits
What’s a safe oxalate intake? Experts recommend staying below 100-150 mg per day for most people. Sally Norton suggests 50-60 mg for those prone to issues like kidney stones. For perspective, the average diet ranges from 70-150 mg daily, often boosted by tea consumption. Over 250 mg daily? That’s when risks rise! A single serving of spinach could tip you over, so moderation is key.
Are Oxalates an Issue for You?
There is no single pattern of symptoms that identifies oxalate toxicity, everyone has their own unique set of reactions to over-exposure to oxalates. But there are patterns of symptoms that are often associated with oxalate toxicity. If you have ever had kidney stones, or if you have three or more of the following problems, you may benefit from lowering your oxalate consumption:
Kidney infections.
GI problems, or have had GI surgery, especially colon re-sectioning and gastric by-pass.
You have pain that comes and goes without obvious cause, or that affects different body parts on different days.
You have pain or weakness in the arms, hands, legs, or feet.
You have back stiffness or pain.
Your urine is frequently cloudy or hazy looking.
You don’t sleep well or are tired a lot.
You have other brain function problems: brain fog, cognitive losses, mental fatigue.
You have incomplete recovery from injury or surgery.
You tend to have disappointing responses to both conventional and alternative therapies.
You eat one or more high-oxalate foods daily.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here.
3/19/25
CW Vol 2. Ed. 11 - What Are Oxalates, and Why Do They Matter? Part 1 of a 3 Part Series
Oxalates Defined
Oxalates, or oxalic acid, are naturally occurring substances in plants that bind to minerals like calcium, forming crystals. Sally Norton, a prominent expert in oxalate poisoning and author of Toxic Superfoods, describes them as “chemical toxins hidden in many popular foods.” Your body produces some oxalates during metabolism, but dietary sources often contribute the most. Fun fact: that can of Bar Keepers Friend cleaner under your sink? It’s oxalic acid in concentrated form—effective for stains, but wear gloves when using it, as it’s harsh on skin!
A Look Back: Oxalates Before 1900
Oxalates have been part of human awareness for centuries. In 1764, Swedish chemist Carl Wilhelm Scheele first isolated oxalic acid from sorrel, a leafy green packed with this compound. By the 19th century, scientists began connecting oxalates to health concerns. An 1842 study published in The Lancet identified oxalate crystals in urine, pointing to their role in kidney stone formation—a link that holds true today. Farmers, too, noticed trouble when livestock fell ill after grazing on oxalate-rich plants like beet greens, offering early hints of their effects.
In Britain, a stark example emerged when people ate rhubarb tarts made with the plant’s toxic leaves. These unlucky individuals suffered severe vomiting, abdominal pain, and sometimes death, underscoring oxalates’ potency well before modern research fully grasped their impact. These observations laid critical groundwork for our current understanding.
Why Oxalate Knowledge Matters
In moderation, oxalates are manageable—your body excretes them through urine or stool. But too much can lead to crystals that affect your kidneys or nutrient absorption. Norton notes that our reliance on “superfoods” like spinach may unintentionally increase our oxalate intake.
Oxalate damage is not a sensitivity or allergy. It is a toxicity problem.
Symptoms of Oxalate Overload
Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. Oxalates lead to a wide range of problems, throughout the body:
Kidney damage
Damage to intestines, may contribute to the development of celiac disease and “leaky gut”
Breathing problems, mucus production, and congestion
Brain problems – sleep, mood, behavior, cognition, organizational ability, autism
Urinary issues and genital pain
Gum and tooth problems
Bone and connective tissue instability
Contributes to aging, and can make you feel old prematurely
Persistent hiccups
Norton explains that the effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
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3/12/2025