I used to be the girl who hated telling anyone anything about myself! Why? Because I was so afraid my “secret” would get out! .
My secret?? That I was struggling. That I needed support. That I needed a friend to tell me everything was going to be okay. .
I wanted so badly to be the girl who was confident, capable, “problemless”, had everything, and didn’t need help from anybody...that I created that exact reality for myself despite that being the exact opposite of what I needed. .
I desperately needed someone to ask me if I was okay. I needed someone to question how much time I spent in the gym out of concern and not to make fun of me. I needed someone to ask if I needed anything, if my day was going okay, or if they could do anything to help me! .
Sometimes we get so caught up in our situation that it’s hard to take a step back and see what it is that we really need. Most of the time, that need is human connection, support, and someone to tell us they’re here for us. .
. ✨This story is exactly what led me to create an online support group for women who are currently struggling with body image, disordered eating, are in ED recovery, and are feeling alone in their struggles. .
. “Holistically Healing Disordered Eating” is this group. A safe space for anyone who needs a friend, support, love, and to be told that everything is going to be okay. Want to be a part of this amazing group? Throw a ✋🏻 down below or click the link in my bio to join for FREE right now!!
Nourishing Broth 🌌 Transitioning into the colder months can be difficult for many reasons. As someone who has dealt with a lot of digestive issues in the past, the change in diet is particularly hard for me to adjust to. I crave grounding foods but that often means heavier foods. Broth can be an excellent way to stay warm and grounded throughout the winter months without burdening the digestive system. Mushrooms are probably my favourite ingredient to use when making broths. They are packed with nutrients and immunological compounds that make them an essential winter staple (in my world). My favourite broth recipe creation to date is one I actually made for @villagejuicery. It’s on rotation at all locations, if you’re curious to try. 🍄🌎
PEPPERMINT SEA SALT CHOCOLATE CHIP COOKIES, can I get an amen?! 🙏🏼
Gluten-free, dairy-free but oh so indulgent. Adapted this recipe from @weeknightbite and it is amazing! 💫
Made with @simplemills chocolate cake mix and it couldn’t be simpler to throw together. Perfect to bring to a party or cookie swap!
Click over to my blog for the full recipe (how is there no candy cane emoji?! 😳🤷🏼♀️)
What are some of your favorite holiday cookie recipes?! Do you kick it old school and use alllll the gluten or do you try to make healthy alternatives?! Let me know below 👏🏼🙏🏼🙌🏼👇🏼#christmascookies#paleocookies#simplemills#glutenfree#dairyfree
Energy flows where your attention goes.
What you focus on you will manifest.
Whatever resonates with you, or however you can better remember to remind yourself to redirect thoughts, go with it.
I’ve been way out of alignment maybe it’s because Mercury has been retrograde in overly sensitive Neptune. And well I’m already a sensitive person. So I’m basically fucked until I think 12.24.
Insert rewind sound here!!! But hell no! Instead I’m going to meditate longer and be extra mindful of my thoughts so that I can be in alignment and put my energy and thoughts in a more positive place.
So that’s what I’m doing. I’m meditating on good things, on my goals, visualizing where I want to be and while visualizing where I want to be I literally imagine what it would feel like to be where I want to be. And when I feel those feels of achieving my goals and desires it really does feel good. This helps me to get into a state of good energy, focusing on what I want, being grateful for what I have, so that I can attract more of what I desire into my life.
This breakfast is vanilla protein powder and turmeric chia pudding topped with 🐝 pollen, blueberry granola, sunflower butter, manuka 🍯, and adaptogens .
Today’s the day: Adaptogens & Mushroom 🍄 talk
So what are adaptogens?
They are naturally occurring non-toxic substances that “exhibit neuroprotective, anti-fatigue, antidepressant, anxiolytic, nootropic and CNS stimulating activity” They help your body adapt (hence the name adaptogen) to stress and the negative effects of cortisol on the body by working on the HPA axis. PMID: 27713248
They have been used in eastern medicine to help treat various conditions like PCOS, HPA dysregulation, chronic fatigue syndrome, low libido, infertility, etc.
Adaptogens were studied during World War II when they were given in conjunction with stimulants to pilots and members of submarine crews. They have been used for thousand of years in things like Ayurveda and Traditional Chinese Medicine .
Are all adaptogens mushrooms?
No, some of the commonly researched adaptogens like maca, eleuthero, ashwagandha, and more are not a part of the shroom family
What are some of my favorite adaptogens and why?
In the morning:
Maca- energy, memory, endurance booster
Eleuthero- neurological and mental benefits like sharpness. My anxiety worsens when I have to speak in front of a group. I used this before I had to give a speech for my public speaking class, and I have never felt sharper and clear headed while being in an anxious setting
Chaga- supports the immune system and potential cancer prevention .
Ashwagandha- helps reduce cortisol levels, balance blood sugar, anti inflammatory, may help improve brain function including memory, also helps me fall asleep easily
Reishi- immunomodulating effects, rich in antioxidants, and helps calm me down before bed
All these things are important for everyone, but especially for college students like myself with finals week coming up. Gotta keep that immune system and mental clarity as optimal as possibly. Do you have experience using adaptogens or medicinal mushrooms?What has it been like? If you have any questions feel free to ask me. ALSO THERE’S MORE CONTINUED IN THE COMMENTS 👇🏻
Acne-friendly, gut boosting and nutritionally dense meal whipped up in 10 mins!
Here we have: free-range scrambled eggs (sub water for milk); sautéed 🍄 , kale and onion in ghee; 🥑 and kimchi all on some mixed greens! .
Fuelling my body with this makes MASSIVE difference in my energy, mood and skin.
Call me Mrs. Claus today 🤶🏼🎄⠀
Between gifting the guy who decided to take my business credit card 💳 for a whirl around the web 🛒🛍 (don’t worry, it’s cancelled now thank god!) and sending my friends all the oils this holiday season, I’m feeling especially giving 😉🎉⠀
If you haven’t taken me up on the offer for some free oil samples, don’t wait any longer! Shoot me a message with your biggest health challenges and/or concerns and I’ll send em your way it the hottest of pink envelopes 💌⠀
Yes, because girl bosses use pink envelopes and banana 🍌 covered notebooks (if you say my Instagram story yesterday) 🙋🏼♀️⠀
Make sure you stay tuned for Wednesday’s giveaway! It’s the start of my 12 days of Giveaways and I can assure you that you will be one sad little elf if you miss any of the goodies we are giving away! 🤶🏼🛍🎁⠀
I’m BACK babyyyy😛✨👌🏻 after a long day of travel I’m home safe and sound and I couldn’t me MORE excited to be reunited with my @vitamix and smoothie bowls 🤤✨
Vegas was so much fun and such an incredibly inspiring experience, I’m ready to create some serious magic in this world and change lives 🙏🏻💕
Started my day with some much needed movement and lots and lots of water 💦💧 flying definitely leaves me feeling thirsty! Loaded up this bowl full of all the goods to nourish my cells after a week of eating ALL the vegan food 😂🙈 so worth It though!
Smoothie bowl deets—> 1 frozen banana + 1 cup frozen blueberries + 1/2 cup frozen cherries + 1 scoop vegan chocolate protein from #TheHSE + 2 berry capsules for extra nutrients + coconut water + small handful of fresh mint 🤤 + 1 scoop @moodbeli cacao mushroom mix 🙌🏻
“Sarah Heinz is hands down the best #registeredmassagetherapist I’ve ever seen. She heals me with every #massage !Knowledgeable, friendly, and professional, too. Love her new space at Risen Health.” - Jenine
We feel the same, Jenine!
Did you enjoy your appointment? Write a #testimonial on our Facebook, Instagram, or Google; receive $10 off your next appointment! (Disclaimer: Not applicable for psychology or physiotherapy)
Christmas feelings ❤😱👹💃Are you worried about indulging during the holiday season? 🎅🌟
I have so been there and thankfully today I move into this holiday with joy, especially in termos of food. 🙏 How did I shift that? 🤔 From being anxious about all the temptations; food, sweet and drinks.. 🍽🍸🍰🍬😱🙈 as well as the weight gain... 🙈
Well, it has honestly taken time and patience. But a few things are concrete tips I want to share with you:
✴ Food is not going anywhere so you don't need think that "This is the last chance so I better eat"
✴ Make conscious Chiles and in order to do that move into the meal with a conscious mind. ✴ Make sure you are not starving when entering a buffé table. Djup the "I will save myself for tonight dinner".
✴ First food than sweets.
✴ Eat what you truly feel called to eat, enjoy it slowly and without guilt.
Let’s talk about Folate or Vitamin B9 👊🏻
Folate is a precursor to all new cells in your body. It is important in red blood cell formation & for proper DNA synthesis. It is often added to fortified foods because of the risk of brain and spinal defects in newborns if the mother is not providing enough to her baby during development. 🔻
It is also a precursor for methyl groups which are responsible in turning on/off genes. It is mostly for turning off genes. So why is this important? Well if you have a gene that increases your risk for a certain disease, you would want to make sure your getting the right amount of methylation happening to reduce risk. 🔻
About 40% of population has a single- nucleotide polymorphism (SNP) that has a reduced capacity to convert 5,10-methylenetrahydrofolate into 5-methylfolate which is important for converting homocysteine into methionine (an essential amino acid from food) and producing the methyl group that is used in the expression of genes. 🔻
With genetic testing, you can find out whether you have this SNP & then adjust your folate intake if you’re not getting enough. In the picture above, are examples of great sources of folate & should be apart of a well-balanced plant based diet. (Broccoli, citrus fruit, nuts &seeds, eggs, legumes & leafy greens) 🔻
If you have questions or want to work with me to see how your DNA affects micronutrient absorption, email or DM me.