Fall is here... and so is holiday prep

Hello Reader!

It's officially my favorite time of year! The leaves are starting to change colors, the temperature is starting to drop, and the air is becoming more crisp.

However, with all those good things the holiday prep dread also begins, and with that the healthy routines we've been working on all year can start to slip little by little. During Fall and Winter, we find ourselves traveling more, attending parties and Friendsgivings, staying up later, drinking more, exercising less, indulging in a piece of pie here and a slice of cake there, and allowing stress take over our days. By the time January comes around, there is a rush to get back on our healthy routines.

But you don't have to wait until January. You can start now with a few simple things to keep you feeling good throughout the holiday season:

1 - Start with your meals:

One of the easiest ways to support your energy, hormones, and cravings is to stop eating carbs by themselves. Instead, remember this: protein + fiber + healthy fat + color (for antioxidants) + carbs.

Your meals do not have to complicated. They can be as simple as:

• Eggs (protein) with avocado (healthy fat + fiber + color) and strawberries (fiber + color)
• Greek yogurt (protein + healthy fat) with chia seeds (fiber) and berries (fiber + color)
• Chicken (protein), roasted vegetables (fiber + color), rice (carbs), and olive oil (healthy fat)
• Salmon (protein + color) with potatoes (carb) and a big salad (fiber + color + healthy fat)

Hopefully you're starting to get the idea of mixing proteins, fiber, healthy fat, and color with your carbs.

But what happens when you want a slice of apple pie or a brownie? EAT IT!

I know, what?? Dr. Francesca wants you to eat a dessert? Yes, unless you are medically restricted from having said dessert, do not stress yourself out about the occasional slice of pie. The tip I teach my patients to prevent blood sugar spikes: have dessert after a balanced meal instead of on an empty stomach. Having protein, fat, and fiber on board can help soften the glucose response and you still get to enjoy the foods you love.

2 - Get enough sleep:

Before you buy another sleep supplement or wellness gadget, master the sleep basics first:

• Morning sunlight
• A cool, dark bedroom
• Consistent bedtimes
• Less scrolling social media and blue light exposure at night
• Dinner consisting of heathy fats, protein, fiber, and slow burning carbs

These are the things I work on with my patients who struggle with falling and staying asleep.

If you are still finding yourself tossing and turning and having difficulty falling or staying asleep despite trying what's listed above, you may need to dive a bit deeper into your health. This leads to my last tip...

3 - Book an appointment with a trusted doctor, and if you don't know of any, may I invite you to book an appointment with me 🙋🏻‍♀️​

Your health is not something you should put any guesswork into. Now is the time, not January, to get your health in order, especially if something feels off.

Weird periods? Exhausted all the time? Always bloated despite "eating all the right things?" Body composition changing even though your routine is the same? Or are you just not feeling like yourself?

Let's work together to get to the bottom of things. With my guidance, we will test the appropriate markers (most of which are not covered in basic labs with most PCPs) and we narrow down the supplements and medications that are necessary to tackle your health concerns so you aren't taking unnecessary handfuls of supplements with each meal.

Just to recap... This fall, I want you to focus on:

• Eating balanced meals that consist of protein, fiber, healthy fats, and antioxidants (color) before reaching for a dessert
• Getting enough sleep
• Targeting your health needs with a trusted doctor, like myself 🙋🏻‍♀️

If you're in California, especially local to San Diego, I would be honored to guide you through your health. You can learn more on how to book with me by clicking here.

To a healthier you this fall,

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Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor before implementing any of the treatments, diets, supplements, etc. mentioned in this newsletter.