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Author: Monique Gutierrez

Recipe: Butternut Squash Soup

Written by Monique Gutierrez on . Posted in General.

This butternut squash soup is a simple, nutrient-dense recipe designed to support weight management, blood sugar balance, and overall wellness. It is low in calories, high in fiber, and packed with essential vitamins. This makes it a smart choice for anyone focused on healthy eating, meal prep, and long-term metabolic health.

Warm, satisfying, and easy to prepare, this soup works well as a light lunch, dinner, or make-ahead option for busy weeks.

Why This Soup Supports Healthy Weight and Blood Sugar

This recipe focuses on whole, functional ingredients that support steady energy and appetite control.

  • High fiber content helps you feel full longer
  • Low calorie density supports weight goals
  • Fiber slows digestion and supports stable blood glucose
  • Nutrient-rich ingredients support immune and metabolic health

Health Benefits of Butternut Squash

Butternut squash provides powerful nutrition with minimal calories.

  • Rich in vitamins A and C to support immune health, vision, and skin
  • High fiber content supports digestion and appetite control
  • Beta-carotene acts as an antioxidant that supports overall health
  • Potassium supports heart health and fluid balance

This combination makes butternut squash a strong base for meals focused on weight control and blood sugar stability.

Why Garlic Matters in This Recipe

Garlic adds more than flavor. It supports whole-body health without adding extra calories.

  • Supports immune function through antimicrobial properties
  • Promotes heart health by supporting healthy blood pressure and circulation
  • Contains antioxidants that help reduce oxidative stress
  • Supports liver detox pathways

Garlic enhances both taste and nutritional value, making it an essential ingredient in this soup.

Frequently Asked Questions

Is butternut squash soup healthy for weight management?
Yes. Butternut squash is low in calories and high in fiber, which supports fullness and steady blood sugar. This makes the soup a strong option for weight-focused meal plans.

What are the main health benefits of butternut squash?
It provides vitamins A and C for immune support, eye health, and skin health. It also contains fiber for digestion, potassium for heart health, and beta-carotene for antioxidant support.

Is this butternut squash soup good for blood sugar control?
Yes. The fiber content slows digestion and helps prevent sharp increases in blood glucose, supporting stable energy levels.

Is this soup suitable for regular meals?
Yes. When prepared with whole ingredients and minimal added fats, this soup fits well into a consistent eating routine focused on metabolic and digestive health.

Click here to download this recipe card!

7 Frighteningly Good Reasons to Boo-st Your Vitamin C [this October]

Written by Monique Gutierrez on . Posted in General.

October is the perfect time of year to indulge in festive scents, vibrant colors, and spooky decorations, and let’s not forget the candy! It’s the start of the sweetest three months of the year, welcome to the ultimate sweets season! However, candy can impact your Vitamin C levels in several ways. High sugar intake from candy often leads to lower consumption of Vitamin C-rich foods and can hinder Vitamin C absorption. Excess sugar also increases oxidative stress, depleting Vitamin C. Frequent candy consumption may also weaken the immune system, reducing Vitamin C’s effectiveness. Here are 7 spooky benefits of Vitamin C:

Collagen production

Essential for producing collagen, a protein that maintains healthy skin, tendons and blood vessels, and speeds up wound healing.

Antioxidant Protection

Combats free radicals, reducing inflammation, which also lowers the risk of chronic diseases like cancer and heart disease.

Immune Boost

Primarily recognized for enhancing immune function, Vitamin C boosts the production of white blood cells, including lymphocytes and phagocytes, which are crucial for protecting the body against infections. A well-supported immune system helps regulate chronic inflammation and promotes overall health.

Mineral Balance

Vitamin C supercharges iron absorption from plant foods by converting non-heme iron into a more usable form and neutralizing inhibitors like phytates and polyphenols. For the best results, pair Vitamin C-packed options like citrus fruits, bell peppers, and strawberries with iron-rich foods such as spinach, lentils, and tofu. Plus, by balancing iron and copper levels, this will boost red blood cell production.

Energy Support

Aids in energy production by supporting neurotransmitter and L-carnitine synthesis which produces energy from fat metabolism.

Vitamin E Revival

Regenerates Vitamin E which is important for anti-oxidant protections, immunity, eyes, skin, and heart health and blood circulation

Hormone Harmony

This potent antioxidant boosts immune cell function while also supporting sexual health by increasing the production of testosterone and estrogen

Schedule routine lab work for vitamins and minerals so you can be ahead of any metabolic tricks! 

To stay healthy, enjoy candy in moderation and balance it with Vitamin C-rich foods like citrus fruits and berries. Aim for 90 mg of Vitamin C per day for men and 75 mg for women, with higher amounts recommended for smokers or those not taking supplements. Be sure to check back weekly to receive exclusion tips, delicious recipes, and nutritious tips. 

At Tucson Wellness MD, we know this sweet season can be a tricky time for your health. That’s why we offer personalized lab testing and wellness plans to make sure your Vitamin C and other nutrient levels are right where they should be. From boosting immunity to balancing energy and hormones, our team helps you stay strong through the holidays and beyond. Book your appointment today and give your body a treat it will thank you for.

Frequently Asked Questions

Why does eating too much candy affect Vitamin C levels?
High sugar intake crowds out Vitamin C-rich foods and increases oxidative stress, which burns through Vitamin C faster. Translation: more candy, less immune defense.

How does Vitamin C support the immune system?
Vitamin C boosts white blood cell production, including lymphocytes and phagocytes. These cells help your body fight infections and keep inflammation in check, especially during cold and flu season.

Does Vitamin C really help with skin and healing?
Yes. Vitamin C plays a key role in collagen production, which supports healthy skin, blood vessels, tendons, and faster wound healing. Glow and recovery unlocked.

8 Essential Vitamins to Boost Hormones and Immunity

Written by Monique Gutierrez on . Posted in Hormones.

What Vitamin is Good for Low Testosterone?

Vitamin D is the most important vitamin for low testosterone, as it supports natural testosterone production and hormone balance. Zinc and vitamin B6 also help by reducing testosterone conversion to estrogen and supporting healthy hormone signaling.

Discover which vitamins and minerals are vital for optimal hormone levels, immune function, and overall health. Unlock the secret to a stronger immune system and better well-being!

Knowing sex hormones’ effect on immunity is always a trick worth knowing! 

Balanced hormones are linked to enhanced immunity and more robust immune responses. Androgens like testosterone can suppress the immune system, while estrogens boost its function, especially in fighting infections. Men with higher testosterone levels often show a weakened immune response to vaccines and infections. In contrast, women benefit from higher estrogen levels, which enhance both innate and adaptive immune responses. Progesterone also plays a crucial role in fine-tuning immune responses, particularly during pregnancy, helping the mother’s immune system accept the fetus and aiding in autoimmune conditions. Together, these hormones help develop immune cells, regulate gene activity, and influence how cytokines function and communicate in the immune response.

Vitamins involved in immune support

Boost your health with these essential vitamins and minerals for a strong immune system and overall vitality!

Vitamin C

Vitamin C, also known as ascorbic acid, is a superstar when it comes to boosting your immune system! This powerful antioxidant not only enhances immune cell function but also supports sexual health by promoting the production of testosterone and estrogen. Load up on Vitamin C through delicious fruits, berries, leafy greens, and vibrant bell peppers. Plus, it improves sperm quality and motility. Just remember: low Vitamin C levels can lead to increased aromatase, the enzyme that converts testosterone into estrogen, potentially throwing your hormones out of balance.

Vitamin D

Dubbed the “sunshine vitamin,” Vitamin D is essential for keeping your immune cells firing on all cylinders. It’s not just a vitamin; it’s a precursor to crucial hormones, including insulin, parathyroid hormone, and sex hormones. Soak up those rays and keep your immune system strong!

Vitamin E

Meet Vitamin E, your body’s defender! This powerful antioxidant fights infections and boosts T-cell function. You can find it in nutritious nuts, seeds, and vegetable oils. What’s more, Vitamin C helps regenerate Vitamin E, making them a dynamic duo. With its estrogenic, androgenic, and progesterone-like properties, Vitamin E also aids testosterone production and enhances sperm function.

Vitamin A

Vitamin A is your ally in maintaining strong barriers against infections. Found in sweet potatoes, carrots, spinach, and eggs, it supports immune health and is essential for sperm production and virility in men, as well as regulating the reproductive cycle in women.

Vitamin B6

Vitamin B6 is a crucial player in metabolizing steroid hormones, including sex hormones. This vitamin enhances biochemical reactions in your immune system, boosting the function of white blood cells and T-cells. You can find it in chicken, fish, potatoes, and non-citrus fruits. Plus, it helps regulate progesterone and estrogen levels, giving your libido a little extra lift!

Magnesium

Don’t underestimate magnesium! This essential mineral is necessary for producing key steroid hormones like DHEA, testosterone, progesterone, and estrogen. Low magnesium levels can hinder T-cell function, weakening your immune response and increasing inflammation.

Selenium

Selenium is a powerful immune booster! It activates immune responses, regulates inflammation, and supports antioxidant function. You’ll find it in tasty Brazil nuts, seafood, and poultry. Plus, it’s vital for enhancing testosterone production.

Zinc

Zinc is a powerhouse for your immune health! It’s essential for thyroid hormone production and the development of immune cells. With anti-inflammatory and antioxidant properties, zinc is found in oysters, beef, pumpkin seeds, and lentils. It also plays a crucial role in testosterone production and maintaining hormonal balance.

Schedule an appointment today to discuss hormone replacement therapy with one of our supportive clinicians. 

Addressing vitamin and mineral deficiencies through diet or supplementation can significantly enhance hormone function and boost immunity. At Tucson Wellness MD we are committed to quality long term care, providing exceptional service, and using USA-sourced products.

Learn more about testosterone replacement therapy for men and women.

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Slimming with Fiber: The Delicious Path to a Leaner You!

Written by Monique Gutierrez on . Posted in General.

We know that both types of fiber: insoluble and soluble, help reduce inflammation which also supports weight loss. Eating more fiber-rich foods like fruits, vegetables, whole grains, and legumes can be a great way to manage your weight. Chronic inflammation, like what happens with insulin resistance, can mess with your body’s ability to absorb glucose, which could lead to more fat storage and changes in fat and cholesterol levels.

Maintaining a healthy weight helps reduce inflammation, as excess body fat can increase inflammatory responses. Both types of fiber play important roles in lowering these responses: soluble fiber slows digestion and helps you feel full, aiding in weight management. Insoluble fiber adds bulk to stool and supports a healthy digestive system by promoting regular bowel movements and detoxification, without adding extra calories. Since fiber provides the benefit of not adding extra calories, unlike low-fiber foods, you can eat more without increasing your calorie intake.

When you eat fiber, your body releases hormones like PYY and GLP-1 that signal fullness, helping to prevent overeating. Fiber-rich foods often require more chewing (like oatmeal), which slows down your eating and gives your body time to register that you’re full.  As fiber moves through your digestive system, it can bind to some fats and sugars, which helps reduce the number of calories your body absorbs, thus making it beneficial for those with insulin resistance. 

A lifestyle low in fiber is often low in alkaline foods like fruits and vegetables, which help neutralize acidity. Foods such as meat and processed items are high in sulfur and produce acids that increase body acidity.

Additionally, insufficient fiber intake reduces the production of beneficial short-chain fatty acids in the gut, impairing the body’s ability to manage acidity through bicarbonate. When the body becomes too acidic, a condition known as metabolic acidosis, it can lead to health issues, is associated with systemic inflammation, and reduces quality of life. Chronic inflammation can lead to metabolic changes in the body that can alter your quality of life. By lowering inflammation markers like CRP, IL-6, and TNF-α, fiber helps reduce the risks associated with heart disease, diabetes, obesity, and other health concerns. 

Check out my recipe for a great low calorie and high fiber breakfast or snack!

Book a consultation today at Tucson Wellness MD to kick-start your fiber-powered wellness journey

Fiber’s not just good for your digestion, it’s the life of the wellness party, keeping you feeling great! Routine lab work can provide insights into your systemic inflammatory markers and set you on the path to a healthier you.  

Protein-Powered Semaglutide: Practical Tips for Achieving Your Wellness Goals

Written by Monique Gutierrez on . Posted in General.

By focusing on a higher intake of quality protein, you can enhance semaglutide’s effects, support muscle preservation, and maintain balanced nutrition throughout your treatment.

Semaglutide curbs your appetite, leading to reduced food intake and lower calorie consumption, which typically results in weight loss, intending to be from fat. However, without enough dietary protein and resistance training, you might also lose some muscle while on semaglutide. Unlike extended fasting, semaglutide doesn’t force your body to use fat as its primary energy source. Instead, it works by decreasing appetite and slowing digestion, so your body will use a mix of carbs, fats, and proteins for energy, depending on your diet and activity level.

Dr. Kellams recommends, “consuming complete proteins, particularly from lean meat sources, as they provide essential amino acids which aids in muscle maintenance.”

At Tucson Wellness MD, our experts advocate for a lifestyle of balanced nutrition to ensure you get all the essential nutrients your body needs. Dietary protein is a key player in weight management, it keeps you full and curbs appetite on its own, and its effects are even more pronounced when combined with semaglutide. Adequate protein intake helps preserve muscle mass during calorie restriction, preventing muscle loss. Unlike carbs, protein has a minimal impact on blood sugar, which boosts semaglutide’s effectiveness, especially in managing diabetes. Plus, with its high thermic effect, your body burns more calories digesting protein, think of those meat sweats, giving your metabolism a powerful boost!

Apple Cinnamon Overnight Oats

Written by Monique Gutierrez on . Posted in Recipes.

Packed with fiber and low in calories, this easy and delicious breakfast recipe is both nutritious and satisfying

Benefits of Apples

Apples are known as superfoods since they are highly nutritious and offer several health benefits. They are rich in fiber, especially pectin, which aids digestion, regulates blood sugar, and supports weight management. Low in calories and packed with Vitamin C, potassium, and antioxidants like quercetin, apples enhance immune function, heart health, and fight inflammation. Their high water content helps with hydration, and the fiber promotes healthy gut bacteria.

Benefits of Cinnamon

Cinnamon, a spice,  provides several health benefits due to its rich antioxidant content, which helps combat oxidative stress and inflammation. It may assist in regulating blood sugar levels and improving insulin sensitivity, making it useful for managing diabetes. Additionally, cinnamon has antimicrobial properties that can fight bacteria and fungi, and it supports heart health by potentially reducing cholesterol levels and enhancing circulation.

Click here to download this recipe card!

F.A.A.L.L in Love with Yourself: 5 Benefits of Semaglutide

Written by Monique Gutierrez on . Posted in Semaglutide Weight Loss.

If you’re having difficulty achieving your weight loss goals, have encountered a plateau, or just struggling to keep lost weight off, Tucson Wellness MD can help.  As the season changes, don’t just appreciate yourself, fall in love with yourself.

Fine-tune Your Blood Pressure

Semaglutide can be a real game-changer, offering more than just weight management. Many people taking semaglutide find that their blood pressure drops, which can be a game-changer for those dealing with hypertension or worried about heart health. This added benefit helps keep blood pressure in check and supports overall cardiovascular well-being.

Amazing Sleep Quality

As you tackle your weight and rev up your metabolic health, you might find another delightful surprise: your sleep quality improves. With reduced sleep apnea symptoms and a healthier body overall, you could start enjoying deeper, more restful nights. It’s like your health transformation is giving you sweet dreams as an added bonus!

Advanced Insulin Sensitivity

Semaglutide doesn’t just help with insulin production; it also enhances your body’s insulin sensitivity. Imagine your cells becoming superstars at responding to insulin, making glucose management a breeze. It’s like upgrading your body’s internal system for effortless blood sugar control! This is especially beneficial for individuals with type 2 diabetes. 

Lifted Mood and Mental Well-being

Shedding pounds and stabilizing blood glucose levels can do wonders for your mood and mental well-being. Many people on semaglutide therapy find themselves bursting with energy, enjoying sharper mental clarity, and feeling more emotionally balanced. It’s not just about physical health; it’s a boost for your mind and spirit too!

Lighter Body Weight

Semaglutide acts like a pro at mimicking GLP-1, skillfully taming your appetite and cravings. This smart strategy leaves you feeling fuller and more satisfied, making it a breeze to stick to your health goals. Plus, our experts boost your results by focusing on muscle preservation with exercise and high protein, so you’ll see and feel amazing changes in your health and energy!

“While semaglutide is not recommended for use with rare cancers, clinical trials have demonstrated its potential in preventing and improving outcomes in certain cancers and Alzheimer’s disease.”

– Dr. Kellams

Weight Loss at Tucson Wellness MD

Our goal is to help you become a healthier version of yourself and live a fulfilling life, no matter your age. Our team of experts are committed to helping you reach your goals and maintain them through consistent lifestyle changes. Fall in love with yourself this season and let semaglutide support your weight loss journey and help you shed those extra pounds. Reach out to us by phone or online to learn more about semaglutide or our other weight loss services!