I sat down with Sherlene Lynch and Rose Davidson from the Healing Through Love Podcast in Australia to discuss how trauma and painful events affect our physiology and health. In episode EP85, I delve into the intricate chemistry of the body under the impact of repetitive chronic trauma. These changes, often unseen, manifest in medical conditions such as depression, anxiety, autoimmune diseases, obesity, diabetes, and even cancer. I emphasize the importance of including gentle body modalities in the healing process to restore balance within our bodies. You can also catch this fun conversation via video HERE.

A lot of people ask me, " What are group medical visits? " They believe these are classes or group support, but they are much more than that. So, what exactly are they? Multiple patients were seen in 60-90 minutes. Usually, a group of 8 to 16 patients is used. They can be open (patients become part of the group every week) or close (once a set of patients are enrolled, no new patients enter the group) Usually, they are programs to manage chronic medical conditions, such as Diabetes, Fatty Liver, Chronic Fatigue, or Pain. Includes education, coaching, medical examination, labs, and medication refills. Guided by health professionals like a health coach, registered nurse, or physician. What are some benefits? Instead of a quick 10-minute appointment, you have dedicated time with a healthcare professional. Support from the other patients, sharing your challenges in a safe, private, and supportive environment with people struggling with the same obstacles in their health journey. Studies showed that patients achieve better health outcomes and are able to accomplish their health goals. Patients also report a reduced sense of loneliness. The group setting provides them with community and fellowship...and loneliness is equal to smoking 15 cigarettes per day; thus, it has a VERY positive health effect. And now for the BIG announcement! Salud Revisited is starting its group medical appointments in 2024! Yay! Our first program is the Type 2 Diabetes Transformation Method. Why have I decided to incorporate this model of care and heighten its use for the holistic health and wellness services we deliver? Patients receive medical care but also education and coaching. Patients receive extended visits, and programs are developed for intensive support (either weekly or biweekly). Patients receive Action Tasks and weekly support. They are told what to do and offered small, bite-sized steps to achieve better health outcomes. They can be offered virtually, and some components can be delivered via asynchronous care (AKA patient's own schedule) Still unsure about this model of care? Why not attend my FREE event, Type 2 Diabetes Transformation Masterclass: How To Transform Your Metabolism and Balance Your Blood Sugar When Living with Type 2 Diabetes? Learn more about Group Medical Appointments and what keeps successful professional women with Type 2 Diabetes stuck in the cycle of pills at my masterclass; register HERE.

Americans spend an average of $110 monthly on beauty, fitness, and wellness products. A significant portion of this budget is spent on vitamins and minerals. However, American adults consume an average of 17 teaspoons of added sugar daily, more than 2-3 times the recommended amount for men and women. Did you know that the US is the biggest importer of sweeteners? This could be one reason many people are still ill. A Credit Suisse report on sugar consumption reveals that 30% to 40% of healthcare expenses in the US are wasted on addressing issues closely linked to excessive sugar consumption. Recent studies have shown that consuming high amounts of sugar can increase Proteobacteria and decrease Bacteroidetes in the gut. These sugary foods can cause issues with endotoxin and weaken gut barrier function. Consuming high amounts of sugar can also disturb the balance of the microbiota, leading to increased pro-inflammatory properties and decreased capacity to regulate epithelial integrity and mucosal immunity. Yes, the sugar you consume raises your blood sugar level and inflammation via your gut microbiome. AKA, high sugar in the blood produces inflammation in the body! During the Holidays, people often indulge in sugary foods and drinks. This sugar can upset the balance of the gut microbiome and increase pro-inflamatory markers in the body. After the holidays, a gut and sugar reset can help you: restore your digestive system's health rebalance gut bacteria reduce sugar cravings support overall well-being You can reverse the damage by eating healthier and ingesting plant fiber. It's a way to hit the reset button and promote better digestive and metabolic health after indulgence. A gut and sugar reset is a dietary change that aims to improve gut health and reduce sugar intake. The gut reset usually involves consuming foods that support gut bacteria, such as probiotics and fiber-rich foods, while avoiding processed foods and those high in sugar. The sugar reset entails reducing or eliminating added sugars from the diet to help regulate blood sugar levels and improve overall health. Both resets focus on promoting a healthier digestive system and balanced nutrition. I recommend combining this after the long weeks of special Holiday treats, extra alcohol, and lack of sleep. Ready to create a year with less manufactured sugar in your diet? Then, grab my FREE guide, Sugar-Balance Simplify: Lower Blood Sugar Levels for Busy Professional Women with Type 2 Diabetes.

Living with diabetes can seem like a death sentence. Yes, I know, your life changes instantly, and now you need to learn to live differently. The first question I usually hear from my patients is, doctor, will I need to take this medication for life? My answer is no, but that also means engaging with your body differently. When I was diagnosed with diabetes at a very young age, I had to learn to eat differently than my family and friends. At times, I felt deprived, but slowly, my mindset changed to abundance. Wait! Can I eat a lot? Yes! A lot of fiber, yes fiber is your best friend. Many people in the United States consume an average of 10-15 grams of fiber daily, but did you know increasing your fiber consumption can lower your a1c? Yes! Fiber is like a medication; it will lower your a1c. Ideally, you should increase your fiber intake to 35 grams per day. Studies have shown that 16 grams of fiber can lower a1c on average by 0.6%. And guess what? The FDA only requires a medication to lower it by 0.3% before it goes to the market. So yes, eat more fiber and save money on drugs. Good sources: vegetables, avocados, nuts, beans, chickpeas, chia seeds, oatmeal and fruits. Yes, plants our fiber. Eat your plants, your sugar level will decrease, and you will not suffer constipation. If you need help increasing your fiber intake, grab my FREE guide, Sugar-Balance Simplify: Lower Blood Sugar Levels for Busy Professional Women with Type 2 Diabetes, today.

A lot of the time, living with diabetes can seem like a death sentence. Diabetes affects not only physical health but also the financial, emotional, and social health of those living with the illness. As always, there are simple steps people with diabetes can take to reduce their blood sugar level and free themselves from the many consequences of the disease. Did you know people with diabetes have approximately 2.3 times higher medical expenditures than those without diabetes? According to the American Diabetes Association, people with diagnosed diabetes incur average medical expenditures of $16,752 per year, of which about $9,601 is attributed to diabetes. Diabetes care not only costs money, but it also costs time. Did you know?... The estimated time needed daily for recommended diabetes self-care was ~4 hours for adults and >5 hours for children. Living with diabetes also has a cost on the emotional health of people. Fatigue and anxiety are direct consequences of abnormal blood sugar levels. Diabetes Distress can become even more burdensome and negatively affect self-care capacity. If you are a person living with diabetes and want to regain control of your health beyond medications, here are some simple steps to consider. Eliminate artificial sweeteners. Their use can affect your brain health and increase plaque formation. Instead, eat fresh fruits and use honey or agave sparingly. Consume 5 grams of fiber in each meal, ideally from vegetables. But also remember your nuts and avocados. Develop a sense of purpose. Why do you want to live longer? Why do you want to live disease-free? Since I understand professional women living with Type 2 Diabetes need community and support, I have created a collective called Ladies in Action Reversing Type 2 Diabetes. Do you know of someone living with diabetes? If you do, share this content with them and help them regain health control.

The short answer is yes! Supplements can be vitamins, minerals, herbs, and other natural products. The easiest to use is cinnamon. Straightforwardly, cinnamon acts like insulin; therefore, it helps your cells eat the glucose in your blood. Yes, you want the glucose inside your cells to generate energy, not in your blood, which causes high blood sugar. As with everything, moderation is needed since some studies have found adverse health consequences when overeating cinnamon. So maybe adding a bit to your morning coffee might not be a bad idea, but since it can interact with some medications, you should always consult your doctor. Another favorite is berberine. This yellow flower helps reduce fasting and post-meal blood glucose levels by helping your pancreas release more insulin. Not only that, but it also increases the sensitivity of the liver, muscle, and fat cells. AKA now your liver, muscle, and fat cells become responsive to insulin and can use more glucose to produce energy inside the cells. Then there is chromium picolinate. Studies have shown that some people with Type 2 daibetes have low levels of chromium. Supplementation will help reduce the risk of heart disease, which we know is the number 1 killer for people with type 2 diabetes. It also improves lean muscle mass and enhances insulin activity. Finally, the mother of all herbs, Holy Basil. This herb has many positive health effects, including adaptogenic nervine properties. Because of this adaptogenic effect, discussing this with your doctor first is essential. But this herb lowers both blood sugar and cholesterol levels. As you can see, there are many other treatment options to help regulate Type 2 Diabetes. If you are looking for answers and options to help you handle your blood sugar levels, a combination of therapeutic lifestyle behaviors, including medical nutrition therapy and supplements, should be part of a comprehensive, holistic plan. If you are searching for a holistic physician to help you reduce the number of medications you take and want to consider supplements to help regulate your blood sugar, contact me today. Remember, in 2024, Salud Revisited is launching the Type 2 Diabetes Transformation Method. Want more help? Then join my FREE Facebook Collective Ladies in Action Reversing Type 2 Diabetes.

Join us as we talk with Dr. Maria about how your body tells a story and ways of healing yourself. • How emotions and trauma can manifest into illness. • Tuning into your emotions and recognizing their feelings in your body. • Finding a community to combat loneliness and create support. • Parenting yourself to heal from life's trauma. • Develop your mantra to empower your health journey. Did you enjoy this conversation? Then, share with your family and friends.

The Holidays are a time people want to spend with family and friends celebrating. It also means that many people eat and drink more, sleep less, and interact with others. It is a season where you can become busy and sick. But did you know you do not have to spend the holidays sick? Many people are really on antibiotics during this season, but the truth is, this might make you more sick. So what should you do? 1. Winter weather brings many viruses, not only Flu and COVID. To keep your immune system strong, increase your fruit and vegetables, which are rich in antioxidants. This is a great season to make soups. Soups allow you to add many veggies, herbs, spices, and beans, making them an easy meal prep. 2. As soon as you feel sick, start Echinacea and Zinc lozenges, a multivitamin, if your diet is not as optimal at this time of the year. I like to have a Winter First Aid kit. I stock teas for the Cold Season, like Yogi or Traditional Medicinals. Steam aromatherapy with eucalyptus is golden for that stuffy nose, while honey is the best treatment for cough. If you can prepare fermented honey with garlic cloves and thyme ahead of time, you are lucky, but if not, buy a good quality elderberry and honey syrup. 3. Sleep, sleep, sleep. Go slow on alcohol and leave the party early. There is a reason why the sun goes to bed early during the winter: following nature's rhythm has benefits for your health. Remember that the number one reason people get admitted to the hospital this season is respiratory illnesses, and most of them are viral. They are out there. Flu, COVID, RSV, and Parainfluenza, do not need to be your friend. Prevention is key. If you want more tips and healthy recipes to have healthy holidays, and avoid both the hospital and unwanted weight gain, I have some free resources for you! Grab them HERE!

Ever wondered how your lifestyle choices directly impact your cholesterol levels and overall health? Join me as I sit down with Graced Health Podcast host Amy Connell to unravel the world of cholesterol and holistic healthcare. You can find the episode on YouTube. We discuss: Different types of cholesterol and their roles Nature vs. nurture How stress impacts cholesterol A holistic approach to managing cholesterol When medication is necessary

If you want to learn more about Dr. María, her journey in health, and her route to Texas, listen to this fun and educational interview. She talks about holistic health and Rice Military, her new home.

Fall is about to start; the equinox is September 23, and place like Starbucks already have out their Pumpkin Spice Latte. I love the fall season for the color of the trees, baked apple pies, and delicious pumpkin pies. But Fall also means Flu season is coming, with many other viruses. So, how can you take care of your body during the Fall? Fall Season in Chinese Medicine means taking care of your lungs and large intestines to prevent all those nasty head colds. Add cooked green leafy vegetables, root vegetables, and broccoli to your daily routine to promote blood and boost your energy. Take care of your emotions by journaling. This is a great time to slow down and become more attentive to the self. Changes in temperature mean dryer skin, whether it is the cold outside or the hot heater indoor 1. Add healthy fats to your diet from sources like nuts and avocado. 2. Consider a self-massage with a warm oil to soothe your muscles and skin. Fewer hours of sunlight means an increased risk of Seasonal Affective Disorder. Get morning sunlight, and consider a walk as part of your morning routine. Try to sit closer to windows that allow daylight exposure during the day Talk to your doctor about Vitamin D supplement You will be spending more time indoors, so get your space ready, pretty and comfy, maybe even declutter Movement should help increase blood flow and mitigate coldness Sun Salutation might be a practice to incorporate into your morning routine or at noon, and with it, do more deep breaths to open those lungs. Standing barefoot on the ground Consider warming soups and drinks, here are some of my favorites: Warm during the day spiced drink 1:1 Milk (Nut or Coconut) to Water ¼ tsp each Grounded Cardamom, Ginger, Cinnamon, Turmeric Pinch of Black Pepper - the more the spicier Maple syrup to taste Elderberry Honey Spiced Syrup Elderberries cooked in Water with cinnamon sticks, cloves, and ginger Strain, add honey and lemons juice to taste My easy "cream of broccoli soup." Steam broccoli, ginger, poblano pepper and white onion Combine in a high-speed blender with avocado, nutritional yeast, salt to taste Slowly add water until the desired consistency

May is mental health awareness month. Mental health is your brain and emotional health. At Salud Revisited, I ask about your stories of traumatic events because these have negative consequences for your health. Trauma is carried in your body, and traumatic events significantly, if repeated, affect both your brain and body function. But there is hope, there is always hope, and I can guide you in your healing journey. Mental health expert Dr. Gabor Mate says trauma is "not what happens to you; it's what happens inside you as a result of what happened to you." This means that the way an event affects you might differ from how it affects others, but all experiences are valid—no reason to judge or compare. Your story matters, and you can rewrite your story. So, how exactly does your trauma affect your health? The ACE study found a direct link between childhood trauma and adult onset of chronic disease, incarceration, and employment challenges. The ACE questionnaire is part of the documents my patients complete during intake because your story matters to me. There is always a reason we do, not what we need to do, but just the opposite. In the book The Body Keeps the Score, Vessel van der Kol says, "After trauma, the world is experienced with a different nervous system. The survivor's energy now becomes focused on suppressing inner chaos at the expense of spontaneous involvement in their lives. These attempts to maintain control over unbearable physiological reactions can result in a whole range of physical symptoms, including fibromyalgia, chronic fatigue, and other autoimmune diseases. This explains why it is critical for trauma treatment to engage the entire organism, body, mind, and brain." At Salud Revisited, I recognize that you are more than a set of symptoms to be treated or managed. You are a person who needs holistic care—healing for your body, your spirit, and your mind. He goes further into saying: "If Darwin was right, the solution requires finding ways to help people alter the inner sensory landscape of their bodies. Until recently, this bidirectional communication between body and mind was largely ignored by Western science, even as it had long been central to traditional healing practices in many other parts of the world, notably in India and China." I help you heal in both the mind and the body. At Salud Revisited, I used Western medicine but also combined with healing modalities like meditation, journaling, breath work, HeathMath, herbal supplements, and essential oils. Your story matters to me, and you can rewrite your story. So, what actionable steps can you take today to restore the health of your mind and body? Working with an excellent mental health provider trained in trauma modalities like EMRD, Somatic Experiencing, and Internal Family Systems can help you heal your brain and mind while connecting with your body. To help your body metabolize pain, movements like yoga and dance help activate your breath and connect with the sensations in your body. Activating the breath propels the natural relaxation response of the parasympathetic nervous system. Walking and playing drums alternating the right and left sides of the body are also movement modalities recommended for people healing from acute trauma or living with complex trauma. This is called bilateral brain stimulation. Bilateral stimulation helps reduce worry, problems become smaller, and you can unstick these thoughts from your mind, allowing your brain to function better. Food is medicine for all of your body, including your brain. Eating a diet high in vegetables, fruits, and legumes will slowly transform your metabolism. Eating colorful meals with little "processed foods" helps the brain and body heal, restore function, and often reduce cortisol levels, one of your stress hormones. Specific herbal supplements can help manage some of the symptoms you may experience. Some aromas of essential oils can also help activate the relaxation response, like lavender. Let's talk about sleep when both body and mind rest. In the article titled: Neural correlates of sleep-induced benefits on traumatic memory processing, they found that sleep after traumatic events, compared to sleep loss, inhibits intrusive memory development, possibly by promoting adequate memory consolidation and integration. This means better sleep can help reduce the likelihood of developing negative memories. Not only will lack of good sleep make you tired during the day, but it can also worsen anxiety, depression, diabetes, and obesity. Other grounding rituals like daily meditation, journaling, and prayer are easy to incorporate. There are many Apps you can choose from when it comes to meditating. A gratitude box can help you and your family focus on the positive things in life without ignoring the pain. Your body tells a story you can rewrite. Heal for real! If this content helps you, share it with other people! Invite them to follow @saludRevisited. .