Functional Medicine. A New Day to Feel Better!

Men’s Health Week is June 14th – 20th

Two common things men tend to have are Low Testosterone and Erectile Dysfunction…both can be helped!

  • Low Testosterone – blood testing is done to determine your testosterone levels. If replacement is needed, it is available by prescription.

Low testosterone can cause:

    • Forgetfulness
    • Fatigue
    • Irritability
    • Low sex drive
    • ED
  • ED – According to the National Institute of Diabetes and Digestive and Kidney Diseases,

ED affects about 30 million men in the United States.

    • Are you looking for a drug free alternative for your ED? Dr. Tuttle offers the GAINSWave and P-Shot treatments.
      • The GAINSWave treatment uses acoustic waves to break up any micro-plaque in the blood vessels and helps to stimulate new cell and tissue growth.
      • The P-Shot uses platelet rich plasma (PRP) from your blood, making it very safe with little to no side effects. The PRP has growth cells that can be taught how to react when it’s time for an erection.

Watermelon Salad with Cucumber and Feta

Let’s SPRING into Summer with this bright and fresh salad. This isn’t your normal salad and that’s why we love it!

https://reciperunner.com/watermelon-salad-cucumber-feta/

Ingredients

  • 1 mini watermelon (approximately 4 cups), rind removed and cubed
  • 2 Persian cucumbers (approximately 1 cup), sliced
  • 3 ounces feta cheese, cut into cubes
  • 1 tablespoon chopped mint
  • 1 tablespoon chopped basil
  • 1 lime, juiced
  • Kosher salt and fresh ground black pepper to taste
  • Olive oil to taste

Try using organic ingredients!

Bright Spring Salad

https://www.loveandlemons.com/spring-salad/

Ingredients

  • 1 bunch asparagus, tender parts, chopped into 1-inch pieces
  • ½ cup frozen peas, thawed
  • A few handfuls of salad greens
  • 2 radishes, thinly sliced
  • ½ cup crumbled feta cheese
  • ½ avocado, pitted and diced
  • ¼ cup chopped, toasted pistachios
  • ½ cup roasted chickpeas
  • Fresh herbs, for garnish (basil, mint and/or chives)
  • Sea salt and freshly ground pepper

Try using organic ingredients to avoid those nasty pesticides and preservatives. They will make you feel crappy and are just unhealthy.

National Food Allergy Week May 9th – 15th

According to Food Allergy Research and Education, an estimated 32 million people have food allergies.

1 in 10 adults; 1 in 13 children

Severe signs of an allergic reaction:

  • Trouble breathing
  • Swelling of tongue or throat
  • Hives

Usually less severe signs:

  • Upset stomach
  • Diarrhea
  • Headache

Allergen Testing: Many companies offer IGG and IGE food allergen tests. Consult your doctor for more information.

Elimination Diet: Consult your doctor for the best elimination diet for you. Eliminating processed foods, non-organic foods and known inflammatories like dairy and gluten are a good way to start.

If you think you’ve had an allergic reaction, call your doctor, 911 or go to the emergency room.

Stress Awareness Month

Stress effects every aspect of your life.

Common reasons for stress:

  • Work
    • Many people feel overworked with little time and not enough pay.
  • Children
    • Trying to logistically schedule and get around to all of your kids’ activities can be demanding and overwhelming, leaving little time to focus on yourself.
  • Money
    • Money is one of the top causes for stress. With inflation on the rise and paychecks staying the same, it seems to be becoming harder to stretch your budget.

Ways to manage your stress:

  • Breathing exercises
    • There are a few breathing exercises you can do to help. Try deep breathing and focused breathing exercises. Here is a list of exercises and instructions: https://www.webmd.com/balance/stress-management/stress-relief-breathing-techniques
  • Meditation
    • Relaxing your mind and body can really decrease stress. Prayer and yoga are great forms of meditation, but there are many forms available. Check these out: https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
  • Working out
    • Exercising releases endorphins that help you feel happier and good overall. You will also feel better about making yourself go exercise and over time feel better about how you look and feel.

Lavender Lemonade

https://www.thecookierookie.com/lavender-lemonade/

Ingredients

  • 6 cups water divided
  • 1/2 cup sugar
  • 1/4 cup honey
  • 3 Tbsp dried lavender
  • 2 cups lemon juice
  • Lemon slices and lavender petals for garnish

Healthy Tip: Use organic ingredients

Fun Tip: Add vodka or tequila

National Nutrition Month

Nearly 70% of your immune system is in your gut! That’s why it’s so important to keep your gut healthy.

The powers of probiotics!

Probiotics are the “good” bacteria that our digestive system needs to function properly. There are billions of live cultures that live in our gut, and we have to keep them happy and healthy. If you don’t want to take a supplement, you can always try adding naturally fermented foods to your diet.

The Dirty Dozen/Clean 15

https://www.ewg.org/foodnews/dirty-dozen.php

Most farmers use a variety of different chemicals and pesticides on their crops and all those chemicals end up in our bodies! The Dirty Dozen listed above are the worst when it comes to pesticides and being genetically modified. On the other hand, the Clean 15 are the least concerning when it comes to pesticide use.

ION CLEANSE

Try our Ion Cleanse detox! This is a foot bath procedure that utilizes positive and negatively charged particles in the foot bath to pull out toxins.

Thirty minutes per session helps clear the body of toxic elements such as petrochemicals, phthalates, pesticides. We can’t get away from environmental toxins totally, no matter how fastidious we try to be. The air we breathe, the water we drink, the food we eat, all are contaminated. We need to find ways to detoxify. This is an excellent method for detoxifying.

Contact Columbus Wellness Medicine for an appointment to see if this method is good for you. Text or call 614-420-2063

Let’s get intimate this month!

Wanting to be closer to your partner on Valentine’s Day, but lost the spark?

Women:

  • Do you suffer from painful intercourse?
  • Do you suffer from vaginal dryness or tearing?
  • Are you looking for a non-pharmaceutical, alternative treatment for these issues?

We offer the Votiva female rejuvenation treatments to get you back to feeling like yourself.

This works by increasing the elasticity in the vaginal walls, in turn offering less pain and tearing and stimulates natural lubrication. It is also a great method for treating incontinence!

Hormone Replacement Therapy may also be the answer! The older we get, the more out of whack our hormones get. Libido is often tied to an imbalance in hormones.

Men:

  • Do you wish your erections were more reliable?
  • Dealing with premature ejaculation?
  • Are you looking for a non-pharmaceutical, alternative treatment for these issues?

The GAINSWave and/or P-Shot treatments may be right for you!

Both treatments work in different ways to stimulate new blood vessel and tissue growth.

Low Testosterone? That may be a contributing factor too. Testosterone replacement is a safe and effective way to get back to feeling like yourself!

A Recipe for Arousal

According to Merriam-Webster, an aphrodisiac is an agent (such as a food or drug) that arouses or is held to arouse sexual desire. Some examples of aphrodisiacs are:

Men:

  • Watermelon
  • Pistachio nuts
  • Oysters

WOMEN:

  • Ginseng
  • Saffron
  • Apples

Check out this aphrodisiac-filled recipe!

WATERMELON AND APPLE SALAD

https://deliciouslyorganic.net/watermelon-apple-salad/

Ingredients

  • 1/2 of a medium watermelon, cut into 1/4”-thick matchsticks
  • 2 granny smith apples, cored and cut into 1/4”-tick matchsticks
  • 1 tablespoon olive oil
  • 2 tablespoons chopped fresh mint
  • 1/4 cup chopped fresh cilantro
  • Zest of 1 lime
  • 1 tablespoon fresh lime juice
  • A pinch of Celtic Sea Salt

FIR Infrared Sauna

There are many ways to detoxify our bodies. Utilizing the FIR Sauna is an excellent way to help rid the body of toxins such as phthalates, flame retardants, bisphenol A, pesticides, PCBs and heavy metals. It helps detoxify alcohol and nicotine as well.

The deep heat created by the FIR heat pulls toxins out of deeper tissues. This FIR Sauna helps the lymphatic system remove toxins stored in fat cells. The treatments will decrease inflammation, stiffness and soreness by increasing blood circulation. The deeply penetrating heat relaxes muscles and carries away waste while delivering oxygen rich blood to the muscle tissue. This process aids in faster muscle recovery after heavy exercise. In addition, you will find that you sleep better after these treatments.

Twenty-five minutes per session.

Contact Columbus Wellness Medicine now to schedule your first FIR Sauna treatment!

January is Thyroid Month

The thyroid helps the body use energy, stay warm and keep the brain, heart, muscles, and other organs working as they should.

How well is your thyroid working? Low thyroid function can cause weight gain, low mood, low energy, brain fog, hair loss and more.

Low thyroid function can be due to specific nutritional deficiencies, dysfunction of other hormone systems, stress and/or lack of sleep. That’s why diet, exercise and stress control are vital to maintaining healthy thyroid function. Dr. Tuttle can evaluate you and do an in-depth thyroid evaluation to determine why your thyroid isn’t working properly.

Thyroid Superfoods:
• Seaweed
• Antioxidant Rich Vegetables
• Fish
• Dairy
• Fresh Eggs

RECIPES!

Click here for some HOMEMADE SUSHI: TIPS, TRICKS, AND TOPPINGS!

HOMEMADE SUSHI STAPLES:
o sushi rice (Nishiki is my brand of choice!)
o a bamboo mat (example)
o plastic wrap
o nori (seaweed sheets)
o low-sodium soy sauce
o toasted sesame seeds and/or chia seeds
o sriracha chili sauce
o wasabi + pickled ginger (optional but yummy!)

Add smoked salmon and carrots for delicious flavor!

ANOTHER GREAT WINTER RECIPE!
Stay warm with this Keto-Friendly Sugar-Free Hot Chocolate

Ingredients
• 3 tablespoons unsweetened cocoa powder
• 2 tablespoons granulated stevia/erythritol blend (Pyure)
• 1/2 cup heavy whipping cream (coconut milk from a can for dairy-free)
• 2 cups unsweetened original flavor almond milk
• 1 teaspoon vanilla extract

From: https://simplysohealthy.com/keto-friendly-sugar-free-hot-chocolate-recipe/

YUMMY TIP: Top with low carb marshmallows for more delicious flavor!

Managing Holiday Food Guilt

Does anyone else struggle with food guilt this time of year?

It’s easy to when holiday treats are all around us, but the shame and guilt we make ourselves feel after overindulging doesn’t help anyone. But a lot of this guilt can come from the fact that we aren’t always making conscious food decisions this time of year. Maybe we had a second plate because someone else was going back for seconds and we wanted to follow suit. Maybe the cookies are sitting out on the counter, and we ate one or two out of impulse. Whatever the situation may be, I’d like to challenge you to make conscious food choices this holiday season.

Next time you’re at a party or see the cookies in the kitchen, ask yourself these questions:

  • What are the holidays about to me?

It’s helpful to redirect our minds from focusing on the food, to what this season is really about for us. Remember the reason you’re celebrating, and that the food is only one part of that celebration.

  • What foods do I look forward to each year?

You may have a favorite dish your aunt always brings, or a favorite dessert that you only eat this time of year. Focus on eating the foods that are truly special to you, instead of the foods that aren’t. I know I’d go for Aunt Suzie’s mashed potatoes over the store-bought rolls any day.

  • What foods do I always eat that in hindsight I really could care less about?

If there are certain foods that you know won’t make you feel well after (maybe you have a food sensitivity that you need to avoid), or maybe you see a food you just don’t really care about – skip them! And go for foods that you’ll enjoy and physically feel good after eating too.

  • How I want to feel when it’s over?

Gauging hunger and satiety before, during, and after a meal is key. Ask yourself if you’d rather feel satisfied and comfortable when the meal is over, or completely stuffed and uncomfortable. These questions might drive which foods you choose, and how much you have.

Once you’ve made your conscious food decisions, enjoy them guilt-free! You know you made thoughtful decisions about which foods you’d like to enjoy and which ones you wouldn’t.

To find out more about Dietician services, contact Columbus Wellness Medicine today at 614-420-2063!

Dr.Tuttle

NOTE FROM DR. TUTTLE

Columbus Wellness Medicine wants to wish everyone a Happy, Healthy Holiday season! Be safe when visiting family/friends and while traveling! The cold can make it difficult to encourage yourself to get out and walk or exercise, but with most people doing less physical activity during this time of year and some of the questionable food choices we make, we need to be sure to get our exercise on!

– Dr. Elizabeth Tuttle

The gift that keeps on giving all year long…..GAINSWave!!

Gift yourself or spouse the GAINSWave treatments and start getting your love life again!

If you book your first treatment by December 31st, we will offer you:

Buy a set of 6 treatments, get 1 treatment free! (to be used right after the 6 or as a booster)

OR

Buy the GAINSWave Enhancemant Package and get 2 free treatments!

Call 614-420-2063 today to setup your consultation with Dr. Tuttle and be sure this is right for you!

Holiday Recipes

Christmas Mocktail

Ingredients

  • ice
  • cranberry juice
  • apple cider or apple juice
  • orange juice, fresh squeezed
  • ginger ale
  • healthy tip: use organic juices and fruits
  • fun tip: add vodka 😉

From: https://www.lovebakesgoodcakes.com/christmas-mocktail/

Turkey Stew

Ingredients

  • 2 teaspoons vegetable oil
  • 1/2 cup onion (chopped)
  • 1 garlic clove (finely chopped, or 1/2 teaspoon garlic powder)
  • 4 carrot (chopped)
  • 2 celery stalk (chopped)
  • 2 potatoes (chopped)
  • 1 can tomatoes, diced
  • 2 cups water
  • 2 cups turkey (cooked, chopped)
  • salt and pepper (optional, to taste)
  • Italian seasoning or oregano, basil or thyme (to taste, optional)

From: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/turkey-stew

Diabetes Care Tips

November is National Diabetes Month, and we want you to stay on top of your health by making sure you are checking in with the following diabetes care tips!  

  • Know your numbers! 
  • Blood glucose before meals: 80-130 mg/dL 
  • Blood glucose 2 hours after a meal: less than 180 mg/dL 
  • Hemoglobin A1c < 7.0%  

*Consult with your doctor to discuss if they have a more specific goal for your blood glucose numbers.  

  • Daily Checks 
  • Assess your feet for any cuts, sores, blisters, swelling or anything not typical for your skin or nails. 
  • Take medication as prescribed  
  • Make time for daily movement / exercise most days of the week, 30 minutes per day 
  • Choose foods that help support your health and keep your blood glucose in a healthy range. 
  • Every 6- months 
  • See your dentist for a Dental Exam and let them know you have diabetes 
  • Hemoglobin A1c test (some may need to check every 3-months until blood sugars are well managed on a consistent basis)  
  • Check-in with your doctor to assess your overall health and care plan. 
  • Every Year   
  • Have your eyes examined and inform the optometrist you have diabetes 
  • Have your cholesterol and kidney tests reviewed by the doctor to make sure your results are in a healthy range. 

Work with your doctor and dietitian to determine your individual medication and nutrition plan that will keep your blood sugar in a healthy range and promote overall good health.  

Contact Columbus Wellness Medicine for more information on seeing our dietician! 614-420-2063 

Bladder Health and Diabetes Tips

November is Bladder Health Month and National Diabetes Month

We offer the Votiva female rejuvenation:

  • Treats urinary incontinence
  • Rejuvenates the vaginal tissues for more comfortable sex

Book your first Votiva treatment by November 30th ,2021 and get the package of 3 treatments for only $1800!! (originally $2400) Call 614-420-2063 today to setup your consultation with Dr. Tuttle.

The following are great for bladder health:

  • Vitamin C
    • Citrus Fruits
    • Red and green peppers
    • Cauliflower
  • Vitamin D
    • Best way is sunlight
    • Dairy products
    • Supplements
  • Magnesium
    • Bananas
    • Avocados
    • Nuts

Adapted from SNAP-ed:

https://snaped.fns.usda.gov/nutrition-education/snap-ed-recipes/fall-recipes#recipe-2535

3 “Budget-Friendly Fall Recipes” Below:

FALL VEGGIE CASSEROLE

Ingredients:

  • 1 medium eggplant, cubed
  • 4 tomatoes
  • 1 green pepper
  • 1 onion
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • 3 tablespoons vegetable oil
  • 1 clove garlic
  • 2 tablespoons Parmesan cheese (optional)

Directions:

  1. Remove the skin from the eggplant. Cut the eggplant into cubes.
  2. Chop the tomatoes into small pieces.
  3. Cut the green pepper in half. Remove the seeds and cut into small pieces.
  4. Chop the onion into small pieces.
  5. Cut the garlic into tiny pieces.
  6. Cook the first 8 ingredients in a large skillet until tender.
  7. Top with the Parmesan cheese and serve.

SPICY BAKED SQUASH

Ingredients

  • vegetable cooking spray
  • 1 acorn squash
  • 1 dash salt
  • 2 tablespoons margarine
  • 9 teaspoons brown sugar (3 Tablespoons)
  • 1 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ginger

Directions

  1. Preheat the oven to 400 degrees.
  2. Coat the baking sheet with vegetable cooking spray.
  3. Wash the squash. Cut it in half lengthwise. Remove the seeds. Cut the squash into 1/2 inch slices.
  4. Place the squash on the baking sheet. Sprinkle with salt.
  5. Melt the margarine on low heat in a small saucepan.
  6. Add the brown sugar, cinnamon, nutmeg, and ginger to the saucepan.
  7. Spread the margarine mix on the squash.
  8. Bake for 20 to 25 minutes, or until tender.

SWEET POTATO AND APPLE BAKE

Ingredients

  • 3 1/2 cups sweet potatoes, drained (2 – 15 ounce cans; save 2 Tablespoons of the liquid)
  • 2 cups apples (peeled, cored and cut into bite-sized pieces )
  • 6 teaspoons brown sugar (2 Tablespoons, packed)
  • 1/3 cup chopped nuts (pecans, walnuts or any other type)
  • 2 tablespoons flour
  • 2 tablespoons butter, melted (unsalted)

Directions

  1. Preheat oven to 350°F.
  2. Put sweet potatoes in baking dish.
  3. Add apples.
  4. Pour 2 Tablespoons of the sweet potato liquid over the mixture.
  5. Mix brown sugar, nuts, flour, and melted butter together in a small bowl.
  6. Sprinkle over the top of the sweet potato/apple mix.
  7. Bake for 20-30 minutes, until the top is golden brown and bubbly.

New Newsletter

Happy Fall! Columbus Wellness Medicine is launching a monthly newsletter full of tips and recommendations to help you enjoy the seasons and stay healthy.  The weather is getting cooler, kids will be enjoying Halloween, and two big holidays are right around the corner.  So, as we plan to get together with friends and family, we want you to remind you to focus on your immune system.  As you probably know, the nutrients your immune system needs to function well can be obtained through healthy eating. See our tips in this newsletter.

Don’t forget to wash your hands frequently and avoid gatherings if you are feeling under the weather. You can Zoom in to your family event and keep others healthy.  They will all appreciate that!

Fighting That Cold

With cooler weather comes cold and flu season.  While most cases colds and flu do not require medical attention the various symptoms of colds and flu include fever, sore throat, runny or stuffy nose, body aches and fatigue make us feel miserable.  There are ways to minimize the symptoms. When you feel a cold or flu coming on, try the following:

  • Increase Vit C to 1000mg twice a day for a week.
  • Take ELDERBERRY syrup, gummies, or lozenges 3-4 times a day until symptoms subside.
  • Increase ZINC intake while having symptoms.
  • Drink plenty of free water and get plenty of rest.
  • Avoid exposure to others for their sake and to protect you from catching another virus while you are already battling one!