Marces Wellness

Little efforts lead to big changes. Atomic Habits is an amazing book that I recommend everyone read!

Some of my favourite points from this book:

"Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient."

"Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become."

"The process of behaviour change always starts with awareness. You need to be aware of your habits before you can change them."

"The first three laws of behaviour change - make it obvious, make it attractive, and make it easy - increase the odds that a behaviour will be performed this time. The fourth law of behaviour change - make it satisfying - increases the odds that a behaviour will be repeated next time."

"Habits are easier when they align with your natural abilities. Choose habits that best suit you."

"The tighter we cling to an identity, the harder it becomes to grow beyond it."

My favourite weekday breakfast!

Farm Boy sells these frozen potatoes with veggies (and bacon if you choose that option). I can make this in about 10 minutes and it requires no prep time! Simple, delicious and high in protein 🥓🍳

To create good habits, we need them to be convenient. If you had to run to the basement storage room to grab your tv then hook everything up every time, would you watch tv so often? Not likely. If you make all the healthy habits easy, it becomes easier to stick to them.

Buying this storage container was a life changer. We keep it stocked with our favourite veggies so it's easy to add vegetables to every meal. I got it on Amazon (convenience, right?). It slides right into the fridge and takes up barely any space!

Think about your daily habits and try to find ways to make the good habits easier. The little things can make such a difference. 🙂

I decided to try the new Ritz Baked Chips. They're good, but soooo salty. I'm straining out the salt so I can eat them!

Great advice! ❤️

Me every time I think I can have dairy... Why is cheese so damn good!? ☹️

I could be eating a healthier meal, but we need to remember that perfection is not attainable. I had a craving for a BLT, so I made one! Food should be enjoyed, not demonized. What I feel is most important is that we prepare food ourselves most of the time.

The benefits of making this myself instead of going out:

🍅Less salt
🍅Fresher ingredients
🍅Healthier cooking methods
🍅Lower trans fats
🍅Veggies!! More nutrients!
🍅Cheaper, and tastier!

I added some avocado, local lettuce and tomatoes, and some fresh basil leaves! Healthy doesn't have to be boring.

I hope everyone has a safe and happy Canada Day! 🇨🇦

Mmm chicken skewers for lunch :)

What we do each day decides our future. Are you giving your energy to things that will lead to future health and happiness?

Breakfast needs veggies! I actually prefer making my own breakfast at home now because most restaurants don't include vegetables with their breakfasts. I'm just using store bought hashbrowns and bagged salad to make things a little easier :)

Did you know that one avocado has over 10 grams of fiber? Eating avocado is a great way to increase your fiber intake while also adding healthy fats and nutrients to your diet.

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta carotene and omega-3 fatty acids.

Avocado is so versatile! Try it different ways and see what your favourite is. I love mashing it and eating it with corn chips and salsa, or adding it to sandwiches instead of mayo.

What's your favourite way to eat avocado?

Did you know that Microgreens contain up to 40x more nutrients compared to the mature plants? Microgreens are the young, delicate greens that grow from the seeds of various vegetables, plants and herbs.

Microgreens are a great source of vitamins A, E, C and K, and minerals such as calcium, magnesium, iron, selenium and zinc. They are also packed with phytonutrients and antioxidants that protect against certain diseases, support your immune system and help keep your gut microbiome healthy.

The flavours of microgreens are similar to their mature versions, but with a stronger, more unique flavour.
- Broccoli and kale are crunchy and slightly more bitter
- Radish, sunflower and fennel are sweeter tasting
- Beets and carrots have a more earthy flavour
- Arugula is nutty and peppery
- Mustard tastes spicy

Microgreens are versatile. Add them to salads, stir-fries or rice dishes, soups, quiches and omelets. I eat them straight!

You can find microgreens at your local farmer's market, or you can grow them in your home all year round!

What is a Registered Holistic Nutritionist?

We use evidence-based and science-based tools to help clients reach their health goals. We believe everything in the body is interconnected so we focus on bringing balance to all areas of the body to achieve optimal results. We focus on biochemical individuality, meaning that all bodies require an individualized approach to achieve their version of optimal health. There is no "one size fits all" approach when it comes to health.

We are part of a self-regulated nutrition industry. To receive the R.H.N. designation we are required to complete a Natural Nutrition diploma program (including 10 supervised live case studies, 50 hours of practicals, and a final exam to test our knowledge). To maintain the R.H.N. designation we must remain a member in good standing and follow a specific Scope of Practice and Code of Ethics.

As a Natural Nutrition Clinical Practitioner (NNCP) we have an additional Scope of Practice and Code of Ethics to follow to ensure we are responsible and accountable in the provision of competent, safe, ethical and professional practice. We are also required to meet an annual requirement of continuing education hours and remain fully insured.

We are covered under some benefits plans!

Visit my website for more information:

Marces Wellness Enjoy food while improving your healthWork with me to get doable solutions that fit YOUR life without leaving you feeling deprivedBook Your Appointment Weight Loss Affordable. No Commitment Necessary Healthy, Sustainable Weight Loss Personalized - It's about YOUR best life Flexible Appointment Optio...

Some great information in this webinar! Learn how to keep your bones healthy and strong using exercise, diet and supplementation. There's more to it than just calcium!

I love Pure Lab Vitamins and have used their magnesium glycinate for years. They are a local company too!

Watch a replay of Pure Lab's latest webinar and Q&A with our Lead Educator, Andrea Bartels (CNP NNCP RNT) and Co-owner and Formulator, Cyrus Kuhzarani (R.Phm.).

https://purelabvitamins.com/webinar.php

Check out my favourite Chicken Noodle Soup recipe using Fennel!
https://www.marceswellness.ca/recipes/chicken-noodle-soup

Have you tried Fennel? Have you even heard of it before? Fennel is my favourite vegetable and it does not get enough attention!

Next time you make a soup, try using Fennel instead of celery. I didn't even know about the benefits when I first started eating it but I noticed immediately how good my stomach felt afterwards. Fennel quickly became my favourite vegetable. I eat it, drink it as a tea, and even use the tops as a garnish!

MMM Italian Wedding Soup. So good for these damp, chilly days!

Find the recipe here:
https://www.marceswellness.ca/recipes/italian-wedding-soup

Direction > speed. Progress is progress.

The joys of being an adult. I can have cake and ice cream at 9am :)

The science of self-care: How tiny habits make a big difference Parents, if you're feeling burnt out, here are some simple ways you can add self-care into your day—no special equipment or guru required.

Haha so true!