Integrated Health & Wellness Co.

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16/04/2023

Believe in yourself, put in the work, and watch as you conquer anything that comes your way

07/04/2023

With Easter upon us… Should we be eating all these eggs?!

🥚Don't believe the myth about eggs!🥚

For years, there has been a belief that eating eggs can be bad for your health due to their cholesterol content. However, recent scientific studies have debunked this myth and shown that eating eggs can actually be beneficial for your health.

Eggs are a great source of high-quality protein, which can help with muscle repair and growth. They also contain essential vitamins and minerals, including Vitamin D and choline, which are important for overall health and wellness.

In fact, a study published in the American Journal of Clinical Nutrition found that eating eggs did not increase the risk of heart disease or stroke in healthy individuals. So, if you've been avoiding eggs because of this myth, it's time to crack them back into your diet!

Of course, it's important to consume eggs in moderation and to balance them with other nutrient-rich foods.

So go ahead, enjoy that delicious omelette or scrambled eggs without any guilt or fear. Your body will thank you for it! 🍳

01/04/2023

It's time to shift away from labeling foods as "good", "clean", or "bad", and recognize that some foods are more nutritious than others. The truth is, the choices we make regarding our food intake can significantly impact our overall health and well-being.

While it's important to prioritize more nutritious foods, completely restricting certain foods or food groups can lead to failure. The more rigid and restrictive your diet is, the more likely you are to experience binge episodes and fall back into old habits.

Instead, strive for a healthy balance that allows you to enjoy all types of foods in moderation without guilt or fear. Food should not be something to be feared or judged, but rather something to be enjoyed in the moment.

That being said, if you have specific goals in mind, making positive changes to your diet can be beneficial. However, it's crucial to approach these changes in a sustainable and enjoyable way, rather than sacrificing your happiness and well-being for the sake of a restrictive diet.

So go ahead and indulge in your favorite foods from time to time, while also prioritizing more nutritious options. Embrace the joy of eating and let go of the fear and guilt associated with food. Life is too short to be consumed by the diet mentality.

24/03/2023

Sometimes not everyone has the resources or time to make it to the gym. If this is you, here is a 7 day workout you can do entirely at home!

23/03/2023

There is this misconception that you need to do all fancy stuff to make progress; when in reality it can be VERY simple! Want to know the secret…..CONSISTENCY!!

This client started off with a revamp of her nutrition and provided an at home body weight circuit workout. We didn’t make any changes to her nutrition or her workouts.

What was the biggest determining factor to her progress? That’s right, you guess it! Consistency!

21/03/2023

Are you concerned about your testosterone levels? If you aren’t, you should be! Testosterone is an important hormone that plays a key role in men's (and even women’s) health and well-being. There are a variety of health concerns and low testosterone levels have also been linked to an increased risk of diabetes, cardiovascular disease, and osteoporosis.

But did you know that testosterone levels have been declining in men over the past few decades? Research has shown that average testosterone levels in men have been decreasing by about 1% per year. This means that a 30-year-old man in 2023 has about 30% less testosterone than a 30-year-old man in 1983. That's a significant decline!

If you're concerned about your testosterone levels, book a consultation today and let’s talk!

Let's raise awareness about the importance of testosterone in men's health and take action to ensure that we're all living our best, healthiest lives.

14/03/2023

Chicken & Broccoli Stir Fry

For the sauce: mix together chicken broth, coconut aminos, lime juice, sesame oil, garlic, ginger, red pepper flakes, and pepper. Bring to a simmer and thicken.

Sauté your chicken in a pan and remove once done. Next add broccoli and cook until tender.

Add everything to the pan and mix until we’ll combined. Serve with your choice of side. (White rice, brown rice, cauliflower rice, etc.) For aesthetic you can add sesame seeds and green onions!

13/03/2023

Believe it or not, but the difference in weight here is only 3 lbs.

Remember, the scale is just one small piece of the puzzle when it comes to measuring your health and wellness progress. Don't forget to also focus on how you feel, your energy levels, strength, and overall well-being. Because at the end of the day, being healthy is about so much more than just a number on the scale. ❤️🌿

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