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White Birch Wellness, 504 66th Street, Niagara Falls, NY (2025)

12/12/2025

Mindful eating isn’t about eating less — it’s about being present with your food and your body.
When we slow down, we actually hear what our body’s been trying to tell us all along:
“I’m hungry.”
“I’m satisfied.”
“I’ve had enough.”

These tiny pauses add up.
A breath before you eat.
A slower chew.
A moment to notice how you feel.

Mindfulness turns meals into nourishment instead of autopilot.
It helps settle stress, improve digestion, and reconnect you with the cues your body was designed to give.

And honestly?
It just feels better to eat this way — with intention, not urgency.

Save this post as your reminder to slow down this week.
Your body will thank you for it.

💛 Which tip are you trying first?

12/11/2025

Serves 10

Ingredients
3/4 cups Hazelnuts (Roasted)
3 tbsp Cocoa Powder
1/4 tsp Sea Salt (Fine)
2 tbsp Pure Maple Syrup
1 tbsp Coconut Oil, melted
1/2 tsp Vanilla Extract

Directions
1. Blend all ingredients in a food processor until mixture sticks together.
2. Roll into 1" balls and refrigerate 20–30 minutes to set.
3. Roll in extra cacao powder or crushed hazelnuts.

Like it sweeter?
Add a Medjool date to the food processor or add a little more maple syrup

12/10/2025

Your body isn’t fixed in place — it’s responding to the signals you send it every single day.
Your genes aren’t the whole story. How you live influences how those genes are expressed.

Every meal.
Every night of sleep.
Every workout.
Every choice that supports (or drains) your hormones, gut, and metabolism — it all adds up.

The strength you build today becomes the metabolic engine that protects you decades from now.
The nutrient-dense foods you choose now help quiet inflammation and support the pathways that keep blood sugar, weight, and mood stable.
The sleep you prioritize tonight supports your brain’s natural detox and repair cycles.

Your microbiome, your hormones, your nervous system — they’re all listening to the signals you send.

Chronic symptoms don’t appear out of nowhere.
They’re the result of years of subtle miscommunication inside the body.
But the hopeful part?
You can shift that trajectory at any age.

Your body was designed to adapt, repair, and restore when given the right tools — nourishment, movement, rest, and care.

Start today.
Your future self is already thanking you.

12/08/2025

What’s my view on seed oils?
The data isn’t completely clear… but here’s what we do know. 👇

Let’s start with the Minnesota Coronary Experiment (MCE) — the largest randomized controlled trial ever done on this topic.
Over 9,000 people were studied from 1968–1973.
Not a tiny 30-person trial — a truly substantial RCT.

Half the participants ate butter.
Half ate corn oil (high in omega-6 linoleic acid).

And the results were… unexpected:

✔ The corn-oil group lowered LDL cholesterol
✘ But for every 30-point LDL drop, there was a 22% higher risk of death

This goes completely against what many of us were taught —
that LDL is the main villain and lowering it is always beneficial.

But clearly… the story is more layered than that.
The body doesn't operate on a single marker.
Health is influenced by many interacting systems.

Here’s where nuance comes in:

This study is an outlier.
Most modern research shows neutral or beneficial effects of plant oils when they replace saturated fats.
So the truth isn’t “seed oils are toxic”…
but it’s also not “they’re harmless in unlimited amounts.”

The real issue: quality, how they’re processed, and how much you consume.

Would I worry about small amounts of
high-quality, expeller-pressed, organic corn, canola, sunflower, or safflower oils?
Not really.

But here’s the key:
👉 Use them sparingly.
👉 Choose higher-quality versions.
👉 Avoid high-heat frying with them.
👉 Be mindful of how often you’re getting them from packaged or restaurant foods.

The concern isn’t the oils themselves —
it’s the industrial refining, the oxidation, and the significant amounts hidden in ultra-processed foods…
the stuff that quietly creeps into the diet and overwhelms the body over time.

Patterns matter far more than perfection.

My take?
Use seed oils occasionally, be intentional about quality, and build most of your meals around whole foods and stable cooking fats.

👇 What’s your take on seed oils?

12/05/2025

The holidays aren’t the problem — the all-or-nothing mindset is.

You don’t need to skip meals, cut out treats, or micromanage every bite to stay balanced this season. What actually works? Small, steady habits that keep your blood sugar, hunger cues, and mindset supported… so you can enjoy the celebrations without feeling tired, bloated, or out of control.

A few gentle reminders:

✨ Eat consistently.
Skipping meals just leads to low blood sugar, cravings, and overeating later.

✨ Stay hydrated.
Even mild dehydration can raise blood sugar and increase hunger signals.

✨ Pair your sweets.
Protein or healthy fats slow the glucose spike and keep you feeling steady.

✨ Savor it mindfully.
If you’re having a treat, be fully present with it. Satisfaction increases, urges decrease.

The goal isn’t restriction — it’s regulation.
Your body feels calmer, your cravings soften, and you get to enjoy the holidays without the crash.

You can have a joyful season and feel good in your body. These habits help you do both. 🎄💛

12/04/2025

Serves 4
4 cups almond milk, unsweetened
4 tbsp. cocoa powder
1 tsp. vanilla extract
3 tbsp. maple syrup
⅛ tsp. ground cardamom
⅛ tsp. ground allspice
⅛ tsp. ground nutmeg
¼ tsp. ground cloves
½ tsp. ground cinnamon
½ tsp. ground ginger

What you need to do
Place all the ingredients into a medium sized pot over a medium/high heat. Bring to a rolling boil and whisk until everything has dissolved. Reduce the heat and gently simmer for 3 minutes.

Pour into cups and serve immediately.

12/03/2025

If your body has changed after early or surgical menopause, there’s a reason — and it’s not lack of discipline.

A new 2025 review shows how functional foods, gut health, and even your genes shape your metabolism more than we ever realized.

Small shifts in what you eat (and how your body uses it) can make a big difference in energy, inflammation, and weight.

Save this for later — and follow for more evidence-based support for women navigating hormone and gut changes.

12/01/2025

If your mind feels loud, restless, or hard to shut off… your body can help you faster than your thoughts can.

Here’s why:
Movement changes your brain chemistry almost immediately.
Even one session of moderate to intense exercise increases two powerful molecules:

✨ BDNF — supports mood, emotional resilience, neuroplasticity, and memory
✨ Endocannabinoids (like AEA) — your body’s natural anti-anxiety compounds that quiet rumination

At the same time, movement supports the part of your brain responsible for focus and impulse control — the prefrontal cortex — and helps normalize cortisol so your nervous system can settle.

And the effects are fast:
👉 20–30 minutes of real movement can reduce anxiety and intrusive thoughts by up to 40%, according to recent multi-study analysis.
👉 You don’t need a “perfect workout.” Just enough intensity to shift your internal chemistry.

When the body engages, the mind follows.
This is one of the quickest, most reliable ways to feel calmer, clearer, and more grounded — especially for women juggling work, family, and hormonal shifts in their 30s, 40s, 50s, and beyond.

Heyman E, Gamelin FX, Goekint M, et al. Intense Exercise Increases Circulating Endocannabinoid and BDNF Levels in Humans—Possible Implications for Reward and Depression. Psychoneuroendocrinology. 2012;37(6):844–851.

Matei D, Trofin D, Iordan DA, et al. The Endocannabinoid System and Physical Exercise. Int J Mol Sci. 2023;24(3):1989.

11/26/2025

This verse has carried me through countless stressful moments.
God doesn’t ask us to pretend we don’t feel anxious — He invites us to hand those thoughts back to Him.

Gratitude is one of the ways we do that.
When we start naming even the smallest gifts, His comfort has room to settle our hearts and quiet the noise.

If anxiety feels loud today, may His comfort feel louder.
What comfort has He given you recently?

11/24/2025

🍂 Give Thanks. Live Well. is Here! 🍂

On November 25 – December 2, 2025, enjoy an exclusive Designs for Health products event through our Virtual Dispensary! 🛒✨

Let’s make this season your healthiest yet! 💪🍁

✅ Find all your wellness essentials
✅ Eight days only — don’t miss out!
✅ Visit the link in the comment below 👇

This event is exclusive — message me for your promo code before you shop.

11/24/2025

We don’t need another “miracle” medication to understand why so many women are struggling with their health.
The real breakthroughs are happening in the basics — how we eat, sleep, move, recover, and live.

Medications can help stabilize.
But the foundations are what help you heal.

If this hit home, save it for later and share it with someone who needs a gentle reminder today. 🤍

👇 What part spoke to you most?

11/22/2025

Gratitude is more than a positive mindset — it’s a practice.
A rhythm.
A way of seeing.

And on stressful days, these tiny habits help shift your focus from what’s missing or messy… to what God has already placed right in front of you.

✨ Breathwork gratitude
✨ Blessing your meals
✨ Gratitude walks

None of these take long, but they whisper to your heart:
“Look again. There is still good here.”

And often, that simple shift is enough to calm anxious thoughts and create space for peace.

Which one will you try this week?

White Birch Wellness

12/12/2025

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12/10/2025

12/08/2025

12/05/2025

12/04/2025

12/03/2025

12/01/2025

11/26/2025

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