Wholistic Ritual

Too often we discredit how impactful our emotions can be on the state of our health.
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Just as we build muscles over time, we build our resilience in experiencing and managing our emotions over time, too. But only if we are actively and consciously working to understand the roots of them, first.
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Our body is constantly changing in response to physical, mental and emotional triggers. This is partly why the mindfulness movement is such a big one! The more we practice anything (beneficial or not), we build strength behind it.
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A great example of this is anger. Anger is the either a result of consistent and constant frustration in a person’s life, or from unmanaged anxiety. Mismanaged (or misunderstood) frustration can turn to anger, which is known to eventually lead to gut imbalances, leaky gut, and other malabsorption of essential nutrients that we need to be healthy. Anxiety, on the other hand, weakens our ability to produce serotonin effectively, and lowered serotonin in the body makes us more easily triggered by anger.
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Feeling all of your feels, in earnest, is critical to living a healthy life. Anger included. And also, we must actively seek to understand the impetus for our feelings and learn to work with them (and ourselves) in integrating them effectively and/or making change where it’s needed.
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If we don’t, we may preferentially grow an emotional muscle that could lead to physical imbalances and disease over time.
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Emotional health IS physical health. Read that again!
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Does this resonate for you? Are there any emotions you might be bypassing right now that could (maybe, potentially) be causing you physical resistance, too?
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I’d love to hear from you!

In health ’n Mellness,
Xo

Fasting is an integral component of many cultures and is a main commonality among the longest living, healthiest people.
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When I say “fasting”, I’m talking about prolonged fasting for multiple days, not intermittent fasting or time-restricted feeding (although these can play a big role in their own ways, too… more on that another time).
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Our human bodies evolved from having long, prolonged periods of having no food. And this fasting time allowed our bodies to expedite internal clean-up and this process called autophagy in which the body cleans up the sludge, including toxins, old or dying cells, and other byproducts naturally produced in our body.
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When we dedicate just a few days (between 3 - 5) of fasting a couple times a year (no more than 3), this allows our body to focus ENTIRELY on clean-up so that we come out the other side feeling more energized, more functional and feeling great.
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Now, fasting is obviously not for everyone. There are variables with every person that need to be considered. If you’re curious about whether you are a good candidate for fasting, DM me!
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Also, I wrote all about my favorite fast in a blog that’s linked it my bio! Take a read and comment below on your thoughts!

In health ‘n Mellness,
Xo

For the past four years, I have been incredibly blessed to work with some of the most amazing, courageous people who have trusted me to guide them through some very challenging times in their health and lives.
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Almost all of them initially came to me with varying digestive issues, and also the vast symptoms that accompany digestive woes (anxiety, depression, fatigue, autoimmune symptoms, inflammatory weight gain, other chronic health issues, etc.) And yes, we have been able to tackle this piece of their health troubles.
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But what has made me the most proud is how many of them have transcended their limiting beliefs, empowered themselves through their own capability, and fostered the resiliency in their life needed to conquer any of their deepest desires and dreams. I’m witnessing so much magic every day as you actualize the lives and health you have always hoped for.
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I cannot tell you how proud I am of all of you, and how honored I am that you put your trust in me, too.
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Being your committed partner in health and healing (and also biggest life cheerleaders) is one of my favorite hats to wear, and I wear it with the upmost respect, empathy and love.
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Here’s to more discoveries together and deep dives into all that is possible!

In health ’n Mellness,
Xo

Big courage often begins with big fear, and many times big resistance, too.
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I think a lot of us forget that courage and bravery are not synonymous with fearlessness. We seem to have glorified the concept of being “fearless,” and yet, fear is not something we should aim to be without.
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Instead, we must work to befriend our fear, and to know when it is the right time to act in spite of it because our very growth and expansion and joy deeply rely on it..
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Your fear does not define your strength or your courage or your capacity to work through - and with - it.
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Is there a place in your life that you are allowing fear to dictate your actions or inactions? When you sit with it quietly, where in your body does it live?
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Now answer this: what could be possible for you if you acted in spite of your fear? What does it feel like on the other side?
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Be the butterfly, dear one. Set yourself free.

In health ’n Mellness,
Xo

Let’s take a deeper dive into trigger foods!
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There are 2 kinds of trigger foods:
PHYSICAL trigger foods and EMOTIONAL trigger foods. Each can cause a cascade of different reactions in the body that can be positive or negative.
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Swipe to learn more about their differences and how you can identify them.
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DM me or comment below any questions 👇

In health n’ Mellness
Xo

Want better digestion?
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Well, you should consider what you do before and around your mealtimes as equally as important as what you actually choose to eat.
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Swipe left to learn some of my top 5 mindful tips to digesting your food better.
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Are any of these new or surprising to you?
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For more tips like these, sign up for my newsletter! The link is in my bio.

In health ’n Mellness,
Xo

Have you utilized all of your FSA/HSA healthcare spending money this year?
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For some (specifically with FSA), this money doesn’t roll over into the New Year, so you either use it or lose it.
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Here is a short list of all of the things that you can use FSA/HSA money for that don’t require doctor’s notes!
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Big News: nutrition therapy services with ME and supplements through Fullscript are all covered FSA/HSA expenses :)
Reach out, and let’s get you an appointment!

In health ’n Mellness,
Xo

The BMI scale has a sullied and problematic history.
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This scale was created by a non-doctor back in the 1800s, using primarily white male bodies. It is intended to be a measurement of a person’s body fat. It is still the primary weight measurements used by virtually all healthcare practitioners today.
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While overweight and obesity are huge concerns, especially among Americans, and are also aptly known to be big predictors of many chronic diseases, the BMI scale itself needs a major upgrade to better suit all the varying bodies and genetics that exist.
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In my experience, if excess body fat is an actual issue (which is rarely something we can determine by simply looking at a person or via the BMI scale), it is often a symptom of a bigger problem like diet, stress, gut imbalances, environmental issues, among many other factors.
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It is time that healthcare practitioners stop using the BMI scale as a diagnostic tool on its own. It’s unhelpful and even harmful. We must examine the whole person: your habits, your history, your relationships, your safety in your life, your access to healthy foods, and your mindset, too. All of these together work more effectively to better treat and support you in ways that actually matter.
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Swipe left to learn more.

In health ‘n Mellness,
Xo

Homemade hot chocolate is a winter staple for the body and the soul. And it’s so easy to make. ❄️
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Avoid the processed cocoa and added sugar with this easy, dairy-free, nutrient-dense, protein-packed recipe that is sure to delight everyone (even the hot chocolate traditionalists!)
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Ingredients (for 1 cup):
- 1 mug of alternative milk (I prefer coconut or oat for creaminess)
- 2 Tbsp of cacao (this is NOT cocoa. Unfiltered, raw powdered cacao is best)
- 2 Tbsp of maple syrup (I use Grade A)
- 1 Tbsp of creamy peanut butter
- Dash of cinnamon
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Whisk it all together in a pot on medium heat until JUST hot. Don’t boil or overheat to preserve the nutrients.
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Best enjoyed in a cozy outfit and watching holiday movies.

In health ’n Mellness,
Xo