Helping women go from digestive and hormonal chaos to digestive and hormonal freedom!
10/10/2024
How much fibre you need 🤷♀️
Nutritional guidelines for Canadians recommend getting 14 grams of fibre for every 1000 calories in the diet.
💥 So we’re talking 25-30 grams of fibre per day for most adults.
Here are some foods to help you get there!
✔️1 cup raspberries (8g)
✔️ 1 cup broccoli (5g)
✔️ 2 carrots (3g)
✔️ 1 cup quinoa (5g)
✔️ 1 cup black beans (15g)
✔️ 1 ounce chia seeds (10g)
Think fruits, veggies, nuts, seeds, legumes, and whole grains.
You can do this 🙌
09/10/2024
This could be why 👇
Caffeine is metabolized in the liver, but not everyone metabolizes it at the same speed.
This depends largely on the activity of a certain enzyme (called CYP1A2).
Depending on the activity of this enzyme, you could be a slow metabolizer or a fast metabolizer of caffeine.
Slow metabolizers feel the effects of caffeine more intensely—with jitters, nervousness, restlessness, racing heart, or trouble sleeping.
Fast metabolizers don’t.
🧬 This is based on genetics!
The best thing to do is to know your limits and not buy into the caffeine culture if it doesn’t work for you ☕
Like if you found this helpful ❤️
07/10/2024
🥁🥁🥁 Ready for it??
The most overlooked nutrient that is essential for healthy detoxification is…
PROTEIN 💥
Amino acids from protein are needed for phase 2 detoxification in the liver, which is the phase where toxic compounds from phase 1 are conjugated for elimination.
Yep—conjugated 🤓
But you can get the full benefits of protein without ever knowing what that word means.
Amino acids are also the building blocks of glutathione—the body’s master antioxidant and detoxifier.
So what?
So without enough protein, liver detoxification cannot work at full capacity, and toxic compounds can build up in the body.
So next time you think about loading up on greens or garlic or lemon water…don’t forget to also grab a source of protein.
👀 Hello up there! Take a second with me here because I have the simplest way anyone can improve their detoxification for FREE ➡️➡️
Move Your Body 💃🕺
When you move, your muscles contract and act like a pump for your lymphatic system.
Your lymphatics are a central part of your immune and detoxification systems, which is why we want to improve lymphatic flow (maybe you’ve heard of lymphatic massage—that works too!).
Whether you prefer to walk, run, jump on a trampoline, do yoga, or dance…
Moving will help your detoxification systems work better 🎉
Like if you found this helpful ❤️
01/10/2024
Just pick ONE ⬇️⬇️
This is some simple stuff you can do to naturally support your body’s everyday detoxification that has absolutely nothing to do with what you eat 🙌
✔️ Dry Skin Brush
✔️ Castor Oil Packs
✔️ Epsom Salt Baths
✔️ Rebound Trampoline
✔️ Deep Breathing
✔️ Go to Bed On Time
The thing about detoxification is that your body is doing it every day without you even thinking about it.
These things work because they support one or more of your detoxification pathways—your liver, gut, kidneys, lymphatics, lungs, & skin.
Save this post 📍 and commit to one of these every day!
27/09/2024
💖 The easiest and most effective way to love your liver…
Is to eat nutrient-dense whole foods 🥗
That’s because there are 2 phases of liver detoxification, each of which depends upon a steady supply of nutrients to keep it going. Nutrients that are in foods like…
🥦 Cruciferous Vegetables (foods like broccoli, cauliflower, kale, and collards support both phases of liver detoxification)
🧄 Garlic & Onions (these provide sulfur compounds, vitamin B6, and antioxidants)
🫐 Blueberries (contain polyphenols to support antioxidant status)
🥣 Turmeric (a powerful health-promoting spice!)
🍵 Green Tea (rich in EGCG & antioxidants)
Think of it this way:
Your liver is working around the clock to process chemicals and toxins for elimination. If it doesn’t have the nutrients it needs, detox will slow down and you’ll start to feel the effects on your health.
Save this post 📍 and commit to eating at least one of these foods every day!
21/09/2024
🫁 Why we say “take a cleansing breath” ➡️
It’s not just cleansing for the mind but actually detoxifying for the body to breathe deeply.
With every deep breath, oxygen floods our cells and tissues—allowing them to function at a more optimal level and to process and metabolize waste better.
Our lungs are one of our main organs of detoxification, along with the liver, gut, kidneys, lymphatics, and skin.
So consider this your reminder…
To take a deep breath.
19/09/2024
👀 Did you know…
That your skin is the largest detoxification organ in your body!
Even though sweat is almost entirely water, studies have found that some toxins—including heavy metals and bisphenol A (BPA)—are excreted in sweat.
Here are 3 simple ways to support detoxification through the skin:
1️⃣ Sauna
2️⃣ Exercise
3️⃣ Dry Skin Brushing
The first 2 help you sweat, while the last unclogs pores and sloughs off dead skin cells.
Isn’t it fun how all the body systems actually work together?
If you’re looking for a holistic approach to your health, follow to learn more!
18/09/2024
I get this question a lot.
Maybe you’re eating vegetables, staying hydrated, moving your body, and even using a dry skin brush or epsom salt baths but…
👉👉What about alcohol?
Here are the facts:
✔️When you drink, 90% of the alcohol is processed by your liver.
✔️Alcohol is first converted into an even more toxic compound, acetaldehyde. Even though this is short-lived, it can damage liver cells.
✔️Alcohol can decrease the breakdown of fats, leading to fat accumulation in the liver.
✔️When the liver is busy processing alcohol, it is less available to carry out its other necessary functions.
This is your body and your choice, but decreasing alcohol is always helpful when it comes to supporting healthy detoxification.
We always want to “remove the obstacles to cure.”
Sometimes alcohol is one of those.
Curious about a holistic and root-cause approach to healing?
Because healthy detoxification is foundational to feeling good 🙌
Did you know we have 6 pathways of detoxification? Here they are and how you can easily support them:
Skin ➡️ Dry Brush
Lungs ➡️ Deep Breathing
Liver ➡️Vegetables
Kidneys ➡️ Water
Bowels ➡️ Fiber
Lymph ➡️Movement
Did you ever think about how hard your body is working on your behalf?
Like this post ❤️ if you want to see more tips on simple ways to improve your health and stay that way.
31/08/2024
💥Let’s get this straight.
Cleanses and detox protocols are in no short supply.
And the same can be said for confusion and misinformation 🤦♀️
One thing most people don’t realize is that a “cleanse” or a “detox” is not the same as everyday detoxification.
➡️ A cleanse is a few days to a few weeks of following a strict protocol. It’s like a reset.
➡️ Everyday detoxification is supported by daily movement, drinking plenty of water, eating healthy foods, and optimizing nutrition over time.
While a cleanse is safest and most effective when it’s individualized and guided by a skilled practitioner…
Everyday detoxification can benefit anyone for sustained health 🌱
Want tips on supporting your body in everyday detoxification?
Be sure to like this post ❤️ and tap follow 👆because I’ll be sharing more soon!
29/08/2024
Most people don’t think about this👉👉
Truth is that our bodies are busy processing and eliminating toxins all day every day.
We feel healthy when our detox pathways are keeping pace with those toxins and are not overburdened.
Here’s how to know you have healthy detoxification:
Be the first to know and let us send you an email when Dr. Rosanna Grobbink, Naturopathic Doctor posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.
Each of us experiences our own unique health journey and I would like to share mine with you.
I started A Mindful Health Journey because I am passionate about helping women live up to their full potential. I was tired of people telling me that I couldn’t have it all….an amazing career, fulfilling relationships and abundant health.
While completing my undergraduate degree in bio-medical sciences, I had spent most of my university time studying and being stressed and put no emphasis on my health and well being. By the time I finished my program I was exhausted all the time, inactive, anxious and overweight. It was time to make a change!
This is where my own mindful health journey began as I realized that following the same health habits from my teenage years and early 20’s would not serve me well into the future. So instead of waiting for the right time, I decided to MAKE my health a priority. That decision is the reason why I now feel like I DO have it all! With the help of Naturopathic Medicine I began to become mindful about my dietary choices, healed my gut and hormones and committed to exercising regularly. I couldn’t believe how much better I felt!
Now, I have the energy, the motivation and the drive to be the busy ambitious woman that I want to be who is on TOP of her health, digestion, hormones and life. And if you want this too, you MUST make your health a priority.
Knowing the huge difference naturopathic medicine made in my life, I knew it was something that was going to be an important part of the rest of my life. It was then that I enrolled in a program to become a Naturopathic Doctor.
As I continue on my health journey, I strive to push myself outside of my comfort zone in the pursuit of to health, wellness and mental wellbeing. I know the more I learn and heal myself, the more I can help others to do the same.
Fast forward to today...
Now, I help hundreds of ambitious women create a life where they feel energized, confident and proud of without all the typical B.S. that comes along with getting control of your digestion and hormones.
My favourite thing about this work is that we get to work together as a team. It will never be about me creating a plan that you don’t want to follow or that you feel was a waste of money. Instead we create what will work for you and still get you the results you deserve!
I can’t wait to share all I have learned and begin to help you on your health journey! Through our work together I hope to inspire you to achieve your personal healthy best so you can live your life to the fullest in a way that is meaningful to you! I believe you can have it all with the right supports.
