MC Wellness Hub

Where does energy come from?

If we look at it from the cellular level, we have our mitochondria to thank. Mitochondria are the powerhouses of your cells, crucial for energy production and overall health.

When they're not functioning properly, it can lead to fatigue, heart problems, and even neurodegenerative diseases.

Here are 5 ways you can support your mitochondrial health daily:

💤 Quality Sleep: Ensure a good night's sleep by sticking to a regular schedule and avoiding screens before bed.

💪 Exercise: Strength training and HIIT can boost your energy levels by enhancing ATP production.

⚖️ Hormonal Balance: Maintain hormone health by reducing toxin exposure and eating organic.

🥦 Healthy Diet: Healthy fats, protein, and leafy greens all support mitochondrial health.

👉 Supplements: Key nutrients like CoQ10, N-Acetyl Cysteine (NAC), Omega-3s, and vitamins C and E are essential for mitochondrial health.

If you need guidance on optimizing your energy and mitochondrial health, reach out to me today!

Arthritis can sneak up on you with subtle symptoms. Be on the lookout for these early signs - some might surprise you!

👉 Fatigue: Persistent, unexplained tiredness, sometimes with a general feeling of malaise.
👉 Mild Joint Pain: Occasional, mild joint pain that comes and goes, potentially worsening over time.
👉 Subtle Swelling: Slight joint swelling causing tightness or puffiness.
👉 Morning Stiffness: Stiffness upon waking that lasts for a few minutes to an hour, improving with movement.
👉 Difficulty with Gripping: Decreased grip strength, making it harder to hold objects, open jars, or turn doorknobs.
👉 Pain After Activity: Joint pain after exercise that subsides with rest, especially in weight-bearing joints.
👉 Unexplained Weight Loss: Unintended weight loss linked to systemic inflammation in conditions like rheumatoid arthritis.
👉 Fever: Persistent low-grade fever without an obvious cause, indicating inflammatory arthritis.
👉 Skin Changes: Redness, warmth, or rashes over affected joints.
👉 Eye Symptoms: Dry eyes, eye pain, or redness, often associated with rheumatoid arthritis or ankylosing spondylitis.

Don't ignore these signs—early detection can make a big difference! Working with a naturopathic doctor/integrative/functional medicine practitioner can help through comprehensive testing and nutritional and lifestyle assessments to identify contributing factors.

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Positive affirmations are very powerful because they release you from negativity, fear, worry, and anxiety.

When these affirmations are repeated over and over again, they begin to take charge of your thoughts, slowly changing your pattern of thinking and ultimately changing your life.

To get the most benefit from affirmations, you'll want to start a regular practice and make it a habit:

Start with 3 to 5 minutes of repetition at least twice a day
Preferably out loud with high energy and enthusiasm
Repeat each affirmation about 10 times
The best times are early morning and right before you go to bed.

You may need to continue to tell yourself those things so your brain can recognize and accept them.

Repeating affirmations can relieve anxiety, ease day-to-day pressure and stress, and even have a positive effect on healing from other mental health issues, like addiction.

Comment below your favorite affirmations to empower someone else today.

Just like the perfect blend of strawberry, fig, and cinnamon in a smoothie bowl, remember to mix all your strengths and quirks to create a unique and fulfilling life. 🍓🍇🥣 🍯🍌

WHAT YOU'LL NEED:

1 cup Frozen Strawberries
1/2 tsp Cinnamon
1 serving Vanilla Protein Powder
1/2 cup Unsweetened Almond Milk
1/4 cup Oats
1/3 cup Plain Greek Yogurt
1 Fig (Sliced, topping)

LET'S GET BLENDING:

Combine the frozen strawberries, ground cinnamon, protein powder, unsweetened almond milk, rolled oats, and Greek yoghurt in a high-speed blender.

Blend all the ingredients into a smooth and creamy mixture. You may need to stop and scrape down the sides of the blender or add a little more almond milk if it's too thick.

Taste the smoothie and adjust the sweetness or thickness according to your liking. Pour the strawberry and cinnamon smoothie into a bowl.

Arrange fresh fig slices, a sprinkle of ground cinnamon, and chopped nuts (if using) on top of the smoothie. For a touch of sweetness, drizzle a little honey over the toppings. Enjoy!

PRO TIPS:

Figs: Add as a topping for visual appeal and also add natural sweetness, dietary fibre, and essential minerals.

Just like a blueberry avocado smoothie bowl, you have all the ingredients for success within you. 🍓🥑 🌰

WHAT YOU'LL NEED:

1/4 cup Frozen Blueberries
1/4 Avocado
1 serving Vanilla Protein Powder
1/3 cup Plain Greek Yogurt
1/2 cup Unsweetened Almond Milk
1 cup Frozen Cauliflower

2 tsp Unsweetened Coconut Flakes (Topping)
1/4 cup Blueberries (Topping)
1 tsp Pecans (Crumbled-topping)

LET'S GET BLENDING:

Place the frozen blueberries, avocado, protein powder, yogurt, milk, and frozen cauliflower into a high-speed blender and blend until smooth.

Transfer to a bowl and top with coconut flakes, fresh blueberries and pecans. Enjoy.

PRO TIPS:

Blueberries: Provide antioxidants, which help to support overall health and protect against oxidative stress.

Avocado: Adds a creamy texture and healthy fats, promoting skin health, cognitive function, and overall well-being.

These foods are naturally rich in magnesium and so help you feel calmer.

They also have been linked to lowered anxiety.

When you stick to a diet of healthy food, you're setting yourself up for fewer mood swings, an overall happier outlook, and an improved ability to focus.

Studies have even found that healthy diets can help with a healthy gut which plays a role in decreasing symptoms of depression and anxiety.

Eating healthy foods is a great way to practice self-care and taking active steps to eat a nutritious diet can increase motivation.

Life is like a mixed berry smoothie bowl - full of different flavors and textures that make it unique and delicious. Embrace the mix and enjoy the journey. 🍓🍒🍇

WHAT YOU'LL NEED:

1 cup Frozen Cauliflower
1/2 cup Frozen Mixed Berries
1/4 cup Plain Greek Yogurt
1/2 cup Soy Milk
1 serving of Vanilla Protein Powder
2 tsp H**p Seeds (Topping)
1/4 Fresh Berries (For topping)

LET'S GET BLENDING:

Place all ingredients (except the h**p seeds and fresh berries) into a high-speed blender and pulse until smooth.

This can be quite thick initially so you'll need to scrape down the sides of the blender a few times to puree.

Once smooth, transfer into a bowl and top with the fresh berries and h**p seeds. Enjoy.

PRO TIPS:

Soy Milk Alternatives: Replace with milk of your choice.
Vegan: Use unsweetened coconut yogurt instead of Greek yogurt.

One of the hallmarks of growing up is learning to say “no” when the list of tasks we’re asked to accomplish becomes too big to manage!

Setting healthy boundaries and learning to say no is about creating a balance between self-love and self-respect and the rest of the world.

As you learn to set boundaries with friends and family you’ll build up your self-confidence and it earns you the respect of those around you!

You’ll free up more time to do what you want and focus on your own needs and desires!

Cutting out certain tasks with boundaries designed for your health also gives you more energy for all the people and activities you genuinely want to engage in your life!

Stress can quickly get out of control and make all your menopause symptoms worse.

That same stress can make it hard to lose weight which in turn worsens symptoms, throws your hormones out of whack, and leaves you struggling with low self-esteem.

As your hormone levels naturally decline during menopause, there’s nothing for your body to burn through when under stress!

The simple solution is to cut out every area of stress in your life but while it’s simple, it’s just not doable!

Learning to breathe through the stress, taking time out of your day to detox, and creating a plan that helps you budget your energy to deal with those daily stresses can help you deal with both your symptoms and stress!

Treat Yourself to a Chocolate Chip Smoothie Bowl And Conquer The Day. 🍫🍌🍓

WHAT YOU'LL NEED:

1/3 cup Cottage Cheese
3/4 cup Frozen Cauliflower
1 tbsp All Natural Peanut Butter
1/2 cup Unsweetened Almond Milk
1 serving Chocolate Protein Powder
1 tsp Cacao Nibs (Topping)
1/2 Banana (Thinly sliced-topping)
1 tsp Walnuts (Crushed-topping)

LET'S GET BLENDING:

Place the cottage cheese, frozen cauliflower, peanut butter, milk and protein powder into a high-speed blender and puree until smooth and creamy.

Transfer to a bowl and top with the cacao nibs, sliced banana and crushed walnuts. Enjoy!

PRO TIPS:

Nut Free: Replace the walnuts with sesame seeds or h**p seeds. Use sunflower seed butter instead of almond butter. Use the milk of your choice.

Organic foods get a lot of hype and for good reason!

When it comes to gut health and detoxes, organic is the way to go. These whole foods are often toxin-free and help address imbalances within your body without adding in new toxins that throw off the balance.

Organic foods are often whole foods that provide your body with more nutrients and minerals to develop gut health in the best way possible!

Your best bet to avoid all toxins is to still choose whole foods rather than processed ones, even if they claim to be 100% organic.

Nourish Your Body, Nourish Your Soul. Fresh, Organic Foods Are A Gift To Yourself Every Day. 🍎🥦🍓🍇

Being too nice can sometimes backfire on you.

People who always say “yes” to everyone's wants and needs often experience greater levels of stress and emotional burnout.

People take you for granted – they abuse your generosity and niceness. You feel guilty about telling people that they hurt you, and as such, you keep it bottled inside.

Bottled feelings can lead to you imploding and affecting your mental health.

Many people think that “being nice” is the way to go, but this often comes from a place of insecurity and needing the approval and validation of others which is people-pleasing.

If you consistently sacrifice your own needs and wants for those of others due to concerns about conflict or disapproval, you’re ‘too nice’.

Sure, going along with what your partner or co-workers want is a way of being supportive and professional, and I don’t want to suggest you shouldn’t ever do it.

However, when it happens too often, and you’re doing it primarily out of fear, it becomes problematic

The obvious problems with being ’too nice’ are the resentment and loss of identity that occur.

What are your thoughts on this topic? Comment below.

Fuel Your Body With The Power of Plants. Try This Delicious Vegan Kiwi Protein Smoothie Today! 🌱🥝🍌

WHAT YOU'LL NEED:

1 Kiwifruit (Divided)
1 cup Baby Spinach
1/2 Frozen Banana
1/4 Avocado
1 serving of Vegan Vanilla Protein Powder
1/3 cup Unsweetened Coconut Yoghurt
1 cup Soy Milk

LET'S GET BLENDING:

Place all of the ingredients into a high-speed blender. Blend into a smoothie, then pour into a glass to enjoy.

PRO TIPS:

Soy Milk Alternatives: Replace with milk of your choice.
Kiwifruit Benefits: High in vitamin C and fibre, which are beneficial for immune and digestive health.
Why Unsweetened Yoghurt: Flavoured yoghurts have hidden “added” sugars, therefore choose unsweetened.

Even if you’re not a big writer or reader, keeping a gratitude journal has been shown to be one of the best ways to aid in self-care and keep your mind and spirit healthy!

The simple act of writing down how you’re feeling can calm the entire nervous system and rebalance the endocrine system in the process!

When things feel out of control, writing them down in a journal can give you a sense of control and also realign your attention to the things that are within your control.

You may also gain a new perspective when you take the time to write down what you’re thinking and feeling in a journal!

Many of the symptoms you see in menopause are related to your weight.

Learning to manage your weight can have a significant impact on your symptoms!

But where do you even start?

The first step in managing your weight is to quit the fad diets! As tempting as it may be to jump into a diet that promises to help you lose dozens of pounds each week, these diets are often one-size-fits-all and don’t do you any good at all.

Get your body moving and keep your thyroid in good health! Your thyroid plays a big part in how much energy you have and how you carry weight on your body. Keeping it in good health helps you keep off the pounds!

Lastly, make sure you’re reducing your exposure to female reproductive system toxins! These toxins can keep you retaining all that weight and worsening your menopause symptoms!

Start your day with a burst of energy and deliciousness! ☀️💪❤️

WHAT YOU'LL NEED:

1 cup Soy Milk (Or milk of your choice)
1/2 cup Plain Greek Yogurt
1 tbsp Cacao Powder
1/2 cup Frozen Cauliflower
1 Medjool Date (Stone removed)
1 serving Chocolate Protein Powder
1/4 cup Coffee

LET'S GET BLENDING:

Place all of the ingredients into a high-speed blender. Blend into a smoothie, then pour into a glass to enjoy.

Toxins can lurk in every area of food and your home, including on the beautiful fresh fruit you picked up from the market!

To avoid adding more toxins into your body, there are some specific additives that need to be kept at bay.

Steer clear of all GMOs, pesticides, fungicides, and herbicides that are often used to get the best results possible.

Reading the labels is your best friend as you go through the gut health detox! You’ll be able to determine if products really do avoid those pesticides or fungicides and are truly organic if you take the time to read the labels and do your research!

Make conscious choices that will nourish your body and promote a balanced gut. 🌱🍎🌿

I want you to remember that you are enough.

Hard truths are hard for a reason: they're things that can and sometimes will cause you pain.

However, what’s common within these truths?

When we face them, we become happier and more at peace because of it.

This is much easier to read than realized.

But if I could give you one piece of advice it’s this: trust yourself without hesitation and see where things go.

It won’t always work out, but when it does, you’ll acquire a deep-seated confidence that validates your very existence.

That’s priceless!

Take the courage and start a process of self-reflection to come to the truth of your current situation.

Accept the truth of the situation. Do not judge the situation or yourself. Instead know that although it may feel unpleasant for the moment, by accepting reality as it is you are doing the right thing.

Fuel Your Body With This Delicious High Protein Chickpea Smoothie. 🍹💪

WHAT YOU'LL NEED:

1/2 cup Chickpeas (Cooked, drained, rinsed)
1/2 Frozen Banana
1 tbsp All Natural Peanut Butter
1/4 cup Plain Greek Yogurt
1 cup Soy Milk
1 tbsp Cacao Powder
2 tsp H**p Seeds

LET'S GET BLENDING:

Place all of the ingredients into a high-speed blender. Blend into a smoothie, then pour into a glass to enjoy.

PRO TIPS:

No Soy Milk: Replace with milk of your choice.
Peanut Sensitivity: Use nut butter or seed butter or your choice.

If you’ve ever sat down at the end of a long day and wondered if there’s anything out there that will relax your body without requiring you to deal with others, a hot Epsom salt bath is just the ticket!

Dealing with menopause can leave you feeling like you’ve gone 10 rounds in the ring with a boxer out of your weight class. A hot Epsom salt bath with lavender can relax your muscles and help you feel more calm!

The stress of dealing with menopause symptoms can leave your muscles in knots. The magnesium in Epsom salts relaxes your muscles and when it's combined with a warm bath, you can feel the stress melting away in a hurry.

Lavender is a simple essential oil that you can add to the bath separate from the salts or buy salts with lavender already added to get the same effect.

Lavender has been shown to have the same type of relaxing properties and helps you unwind and feel more at ease!

Taking care of yourself in these small moments can do a lot for your self-confidence as well! There’s no shame in taking time for yourself and your health.

It’s time to tap into that confidence and I’m here to help! If you’re struggling to find ways to relax or deal with those pesky menopause, let’s hop on a call and talk through your options and ways to take care of your health!

There’s a good chance you don’t spend a lot of time thinking about how much or even how you breathe!

But there’s some benefits that come with doing breathwork, especially for your hormone health!

This is known to be one of the simplest and best methods to help you relax and handle stress.

Breathwork can also aid with bowel movements and improve digestion while simultaneously lowering blood pressure and increasing your energy levels.

Good, quality sleep helps with hormone health and breathwork can get you to a place of that good sleep in no time!

Don't Be Afraid To Try Something New, Just Like This Delicious Kiwi Smoothie Bowl. 🥝🍌🥑

WHAT YOU'LL NEED:

1 Kiwifruit (Divided)
1 cup Baby Spinach (1 handful)
1/2 Frozen Banana
1/4 Avocado
1 serving of Vanilla Protein Powder
1/3 cup Plain Greek Yoghurt
1/2 cup Unsweetened Almond Milk
1 tsp Crushed Pecans (topping)
1 tsp Unsweetened Coconut Flakes

LET'S GET BLENDING:

In a high-speed blender, combine 1/2 of the kiwi fruit, spinach, frozen banana, avocado, protein powder, Greek yogurt, and milk.

Blend until the desired consistency is achieved. It's important to initially scrape down the sides of the blender to ensure all ingredients are thoroughly mixed.

Pour the mixture into a bowl and top with the remaining kiwi (cut into slices), crushed pecans, and coconut flakes. Enjoy.

PRO TIPS:

Nut Free: Replace the pecans with h**p seeds or chia seeds. Omit the coconut flakes. Replace the almond milk.

Kiwifruit Benefits: High in vitamin C and fiber, which are beneficial for immune and digestive health.

Why Plain Yogurt: Flavored yogurts have hidden “added” sugars, therefore choose plain.

Sleep affects so many areas of life including the bacteria within your gut!

Poor sleep quality leads to the death of bacteria within your microbiome. When those die off, other, bad bacteria, can start to thrive and grow rapidly, which wrecks the balance of your gut health!

Getting high-quality sleep and plenty of it restarts the growth process of bacteria in your gut!

Start by developing a good nighttime routine and focus on getting the full 8 hours as much as possible.

You’ll soon find yourself waking up refreshed, relaxed, and ready to take on the day again!

Treat Your Body With The Respect It Deserves. Eat Foods That Fuel And Energize You. 🍎🥑🏋️‍♀️

Targeting anxiety early is important because when ignored it can affect social skills and life outcomes.

The longer you wait, the more you open yourself to the risks of developing depression and even addiction and substance abuse.

Anxiety does help in the sense of identifying and responding to danger as your body goes into 'fight or flight' mode.

The 'right' amount of anxiety can help you perform better and stimulate action and creativity.

Anxiety can also motivate you to take action, such as when you realize you have an important deadline, and it can give you a bit of a thrill, such as when riding a roller coaster

Anxiety is also one of the most common mental health problems in the world and it is increasing.

Yet it remains under-reported, underdiagnosed, and undertreated.

A good ability to cope with anxiety is key to resilience in the face of whatever life throws at you.

However, experiencing it too much or too often leaves you at risk of becoming overwhelmed, and unable to find balance in life to relax and recover.

Start Your Day Refreshed And Nourished With A Blueberry Avocado Protein Smoothie. 🍇🥑💪🌿

WHAT YOU'LL NEED:

1/2 cup Frozen Blueberries
1/4 Avocado
1 serving of Vanilla Protein Powder
1/3 cup Plain Greek Yogurt
3/4 cup Unsweetened Almond Milk
3/4 cup Baby Spinach

LET'S GET BLENDING:

Place all of the ingredients into a high-speed blender. Blend into a smoothie, then pour into a glass to enjoy.

PRO TIPS:

Avocado: Excellent source of fiber and B vitamins.
No Spinach: Replace this with kale or 1/2 a zucchini (courgette).

Cardiovascular exercises like running or jogging can put a lot of strain on your adrenal system.

Resistance training is a great alternative!

This type of training boosts bone development and density and increases metabolism.

By resistance training, you also boost brain function and create a healthy environment for your body to continue to grow and develop!

Resistance training is a key component of weight loss as well, building muscles that keep fat from returning after it’s been lost.

Keeping your hormones in good health can be hard but you don’t have to go it alone!

Stress about menopause and all the symptoms it entails can quickly overwhelm you and leave you feeling out of sync with the world.

Taking some deep breaths might seem extremely simple but it has a restorative effect on your body and mind and alleviates stress entirely!

Those simple deep breaths activate your parasympathetic nervous system and stimulate the immune system.

Breathing deeply doesn’t just help you fight off stress, it’s empowering your body to fight off foreign invaders through your immune system!

This is a simple exercise that you can do throughout the day, especially when you’re faced with moments that really challenge your patience.

You’re not alone in this fight! Breathing deeply can feel like the smallest thing you can do but it has a big impact!

Engaging with your body rather than fighting against it keeps you healthy and focused on what’s coming next for your life and I’m here to help!