Arise to Wellness

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Arise to Wellness

Nutritional Therapy Practitioner aiming to help you naturally rebalance your body and live vibrantly!

30/05/2025

I know I know…no one wants to hear this.

However. Is the timing of when you drink your coffee worth destroying your gut, hormones, and blood sugar??

Notice I said you don’t have to *stop* drinking coffee 😘 let’s focus on that here!

When coffee is the first thing that hits your stomach before water and food, the effects are costly:

👊🏼You start off your day dehydrated. Adding a dehydrating agent (coffee) further sends you chasing hydration all day.
👊🏼It tanks your blood sugar. This will create a hormonal surge of cortisol not only creating unwanted symptoms but seriously disrupting your hormonal balance.
👊🏼It actually DECREASES your metabolism!
👊🏼It creates a chaotic mess in your gut. It can rip apart the lining of your intestines and permeate toxins, especially if the coffee is not organic/of good source.

What can this feel like?
⚠️Jittery/shaky ⚠️Constipation/diarrhea ⚠️Mood imbalances ⚠️Hormonal swings ⚠️Period problems ⚠️Weight gain ⚠️Fatigue ⚠️Trouble sleeping ⚠️Bloating/gas/distention ⚠️Brain fog ⚠️Shortness of temper ⚠️Snacky ⚠️Hangry ⚠️Nausea ⚠️Dizziness

So…2 options:
1️⃣Drink coffee first thing in the morning and cause damage + suffer with symptoms.
2️⃣Have a glass of water + breakfast THEN enjoy your coffee. Avoid symptoms and know your coffee is actually doing something for you, not against you ☺️

Try it and let me know the difference in how you feel! 🙌🏼

31/03/2025

This breakfast has been on REPEAT for me!

It looks fancy but it takes me about 10 minutes total 😎

Protein and fats in the morning are absolutely crucial for setting up your day; eating these help to:

👊🏼Satiate hunger for hours
👊🏼Stabilize your blood sugar
👊🏼Reduce cravings
👊🏼Increase energy
👊🏼Increase mental awareness & concentration
👊🏼Build & maintain healthy hormones
👊🏼Promote good sleep that night!

My meal:
Prosciutto, over easy eggs, goat cheese, avocado, basil & seasonings 😍

What’s your favorite breakfast?? 💛

21/03/2025

While thyroid issues can be exhausting, one upside is that there are MANY small, simple things you can do to improve your thyroid health. 🙌🏻

For example, simple changes like
🚶‍♀️going for daily walks
☁️prioritizing sleep
🧘‍♀️implementing a stress-relieving practice into your daily routine
..can really make a difference.

You don’t have to subscribe to the idea that taking medication is the only solution.

Start by checking these boxes and seeing how your body responds. ✅✅✅

Interested in learning more? DM me to chat!

18/03/2025

Did you know that the adrenal glands play a key role in the health of your metabolism, immune system, blood pressure levels, fluid & electrolyte balance, and hormonal health?

But when you experience long-term stress, it could be affecting the adrenal gland’s ability to function properly, which could lead to things like brain fog, poor sleep patterns, abnormal fatigue, and mood swings.

This condition is known as adrenal fatigue.

Unfortunately, because adrenal fatigue is a relatively new term and the symptoms can be broad/vague, it’s a difficult condition to diagnose and isn’t accepted in traditional western medecine. Stress hormone levels for adrenal fatigue technically fall into what’s considered “normal” for western medicine, even though the patient feels anything but normal. 😞

But despite diagnosis being difficult, the good news is that holistic remedies for adrenal fatigue are beneficial no matter what, so you have nothing to lose by giving these a try. Here are a few things you can start doing TODAY that may help improve symptoms:

✅ Find some sort of stress relieving practice to implement on a daily basis. Meditation, yoga, journalling, walking, dancing - whatever feels good to you. We don’t have much control over external stressors, but we do have control over our internal state.

✅ Food is the best medicine! Reduce or eliminate sugar, alcohol and caffeine intake. Avoid processed foods and hydrogenated oils. Focus on whole grain, fiber rich carbohydrates instead of refined carbs.

✅ Positive thinking: this doesn’t mean bypassing your experience, but rather acknowledging your feelings and giving yourself grace. If you have a stressful day at work for example, replace negative thoughts with things like “this is hard, but I know I can do this. I’ll get through it, and when I do, I can reflect on how to avoid situations like this in the future. What can I do to take care of myself right now?” 🤍

If you need additional support with symptoms like chronic fatigue, brain fog, poor sleep or any other symptoms listed, I’m here to support you.

DM me to learn more about my 1:1 nutrition therapy services, or check out the links in my bio 💛

13/03/2025

Blood sugar stabilizing muffins, anyone? 😎

These are great for breakfast, for snacking, or to store a few in your car or desk drawer for an on-the-go option.

*Remember: using a green tipped banana, rather than a ripe one, will sweeten up this recipe while providing prebiotic fiber, which actually helps to stabilize your blood sugar rather than spike it 🤓

Enjoy! 🫶🏻

12/03/2025

Gut health, thyroid conditions, and autoimmunity are very closely tied together.

Chances are if you have 1 of the 3 mentioned above, you probably have more.

However, you’re not stuck in your ailments! There are very real avenues to healing.

I’d love to connect with you; comment here or head to the link in my bio to schedule a free 1:1 chat to learn more about your route to healing 💛

01/03/2025

This recipe is warm + cozy + nutrient dense = my fav.

Total time = about 25 minutes.

1. Cook up sausage or bacon in the bottom of a deep pot.
2. Add 2 cans of cannellini beans (not rinsed + drained) + 3 cans worth of water (add more water depending how “soupy” you want it!).
3. Bring to a slight boil, then reduce heat down to medium.
4. Add in greens (I use romaine or escarole), salt + pepper and allow to cook down for a few minutes.
5. Add in 1Tbsp bouillon and 1-2Tbsp butter (add more or less for taste and thickness of the soup). Stir until totally dissolved.

Done! Put on some cozy socks + good movie and enjoy!

Let me know if you try it 🫶🏻

25/02/2025

Your gentle reminder that just because your symptoms are COMMON does not mean that they are NORMAL. 🤍

This is especially important for symptoms like...
➡️Feeling tired all the time
➡️Painful or irregular periods
➡️Feeling achy
➡️Bloating
➡️Irritability
➡️Difficulty digesting food
➡️Constipation
➡️Trouble sleeping
➡️Puffiness
➡️Constant coldness

Because these types of symptoms are more vague and aren’t necessarily debilitating (yet), a lot of time they are overlooked, or treated with a pill that acts as a bandaid. 🤕

These symptoms may not be drastic, but they are often our body’s way of communicating with us that something is off. And many times, they begin to worsen if they are ignored.

If you feel like something’s off, it probably is. Don’t let anyone tell you otherwise.

You know your body best. ❤️

Address

428 White Spruce Blvd

14623

Website

http://www.arisetowellness.com/, http://www.athomewithwellness.com/

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