Some of these I’ve used for years while others I’ve only recently discovered. Either way, I am super excited to tell you about them and how they have benefited my own health.

Watch the video or read on.

Best app for health #1: COROS

I’d been avoiding using a fitness watch for a while now. I know it doesn’t emit EMFs but I still get paranoid about having anything constantly tracking my body with some sort of light or frequency.

I finally got the COROS watch and downloaded their app, and now I am obsessed! I love tracking my exercise and it’s definitely boosted my motivation to exercise more. It’s also brought out my competitiveness and has me pushing harder with my workouts. It’s always interesting to see my heart rate and what exercise zone I am training in.

What I love most about the app is the ability to monitor my sleep. I always thought I was a decent sleeper but now discovered that I get very little deep sleep at night. Sleep is so important and, now that I have this information, I can do something about it.

This app is free but, of course, you must pay for the watch.

Best app for health #2: Plan to Eat

I’ve been using this app for years and it’s definitely a favourite. I can’t even imagine my health without it! I use it to keep track of the groceries I need and save all my go-to recipes in it. You can even friend others and share recipes.

You can also use it for meal planning but I’m not a big meal planner. I tend to go with the flow when it comes to meal-making so my priority is always ensuring I have all necessary ingredients on hand so I can whip up whatever I am desiring to eat that day.

This add is paid but so worth it.

Best app for health #3: The Creation Frequency

This is a new app I discovered and I am so excited about it! I helps you in self-hypnosis, which is apparently even more effective than traditional hypnosis because your subconscious is hearing the sound of your own voice.

The app easily adds binaural beats to your hypnotic recordings to further get you into a meditative, theta state. Listen to your hypnosis when you wake up each morning and before bedtime for even better results.

This is a free app and I mysteriously lost one of my recordings one day. Still, I haven’t given up on it.

Best app for health #4: Fabulous

This is also a new app I’ve just started using. It helps you create healthy habits, create routines and keeps you inspired on your health journey.

If you’re like me and addicted to the dopamine hit that comes from checking something off your to-do list, you’ll love this app! It sends you reminders and gives you simply daily tasks to check off.

This is a paid ad but also worth it!

Best app for health #5: Menstrual Period Tracker

This final app I’ve been using for a very long time. It’s incredibly useful in understanding your cycle, mood and even your ability to show up in your business. I’ve definitely noticed there are times of the month where I tend to be more reclusive so it’s helpful in navigating those moments.

I use the free version of this app but admit the ads are really annoying. Again, totally worth it though!

Those are my top 5 mobile apps for amazing health. Do you have any favourite mobile apps for better health? Let us know in the comments below!

M.

PS – For real-life support, check out my various coaching programs. Come into my world today by joining my free community The Health + Mindset Collective.

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First off, I should clarify that I am not a relationships coach or certified to give relationship advice in any way. What I am sharing is solely based on my own research from qualified individuals and my own personal experiences.

Also, don’t worry… your partner doesn’t have to be on board with any of this or participate in any way. These tips are about YOU and what you can do for yourself, which inevitably benefits your relationship and your health. It has NOTHING to do with manipulating your other half or playing games. You’ll be wayyyyyy too busy focusing on yourself to conspire against anyone!!!

Read on below or watch the video.

Strengthening your romantic relationship will help you become healthier. How so? Your relationship is likely one of your biggest curveballs. Arguments, resentment and lack of support can all throw you off your healthy A-game and make you indulge in your unhealthy habits as a coping mechanism.

I’m here to tell you, you don’t have to choose between your relationship and your health!

There are a lot of parallels between your romantic relationship and your relationship with your health. These are my top 3 tips for improving both of these important aspects of your life.

Improve your communication 

This is classic and well-known relationship advice. If I were to ask you what does your communication with your partner look like, what would you say? The best thing you can do to improve your communication is to listen more.

If I were to ask you what does your communication look like with your health, what would you say? Yes, health talks! In the form of symptoms… and the same advice applies here. You want to listen to your symptoms just like you listen to your partner.

Ask questions, be curious. This is key to getting the relationship and level of health you desire.

Stop controlling and obsessing

This is a big one.

Most of us go into relationships with expectations and we do the same with health. We want our partners to act a certain way; we want our health to happen in accordance with our expectations. We do this because we feel better once our expectations are met. But this is also where we fall into the trap.

When we let go of our expectations, we eliminate the disappointment we feel when things don’t go our way. That’s not to say we tolerate getting treated badly or suffering through unbearable symptoms.

But we can take responsibility for our own happiness, and let our relationship and health be the cherry on top.

Focus on the experience

Lastly, pay attention to how your romantic relationship and your health feels. What is the vibe?

When you feel good, your partner will feel that and you’ll notice shifts. Also when you feel good, taking care of your health becomes so much easier and shifts also happen there.

Look, I know you won’t always feel good and that is not the goal. But you do want to recognize these moments and address them so you can keep focusing on the positive experiences on your relationship and health journey.

I guarantee you, if you follow this advice, you will see a difference. And it can happen FAST!!!

So remember these 3 romantic relationship tips for better health:

1. Improve your communication
2. Stop controlling and obsessing
3. Focus on the experience

Are you ready to take your health, relationship and business to the next level? Come join my world in The Health + Mindset Collective on Facebook.

M.

PS – Learn more about Rustik Health here.

The post Your romantic relationship and your health appeared first on Rustik Health.

Just a few years into the corporate world, I started second-guessing my career path. I was super interested in holistic nutrition, exercise and hacking my health – so why on earth wasn’t I following my passion?!

Cue in the panic.

After this realization, I registered for a holistic nutritionist certification. Before work, during my lunch break and after work I would focus on the course materials. I loved it, it had me fired up and I was doing great at it.

But close to the finish line, it started feeling not right. The fire died down and something seemed to be missing. Was this really what I was meant to do?

That’s when I put the books down.

I realized, I wasn’t getting any healthier. I was just getting more qualified to become a holistic nutritionist. I’m not even sure I was getting any smarter…

So I stopped studying and I started DOING the healthy things consistently. I looked beyond the mainstream holistic nutrition textbooks and found real-life case studies. I experimented on myself with more obscure health approaches and looked outside for evidence.

Throughout that process, I learned the most important piece to true health. The results lie in your (and your clients’) ability to INTEGRATE the health knowledge into your everyday life And I became awesome at doing this myself. It finally became clear to me what I was meant to do…

Being smart and qualified about holistic nutrition and health is only HALF of it. Now it’s time for you to be taking your health next level and doing the things day-in-day-out.

That’s how:

• your clients get massive results
• you get your business to explode
• You build trust and confidence

Are you ready to take your health and business to the next level? Come join my world in The Health + Mindset Collective on Facebook.

M.

PS – Learn more about Rustik Health here.

The post Why I quit on becoming a holistic nutritionist appeared first on Rustik Health.

It started with one small coffee in the morning… then progressed to a medium and a large. After that, a second small one in the early afternoon. And then that small one became a medium one, etc.

At that point, the negative symptoms set in. I became dependent on the increased energy and ritual. Until I finally quit!

Learn more about it in my video or read on below.

One day, I got fed up with the negative symptoms I felt when drinking coffee. The perks I was getting from drinking it couldn’t compensate for what it was doing to my body.

There are 5 specific reasons why I quit coffee.

Reason #1: Anxiety

I went through several years of anxiety and panic attacks. The coffee definitely didn’t help with this, giving me a racing heart and shakiness.

Reason #2: Addiction

There was no doubt I was addicted to coffee. The cravings… the withdrawal headaches… I tried quitting once before and ended up relapsing.

Reason #3: Adrenals

Once I gained a better understanding of how important our adrenals are, and that coffee doesn’t do them good, I found another reason to give it up.

Reason #4: Toxins

As a non-toxic lifestyle proponent, it just made sense to quit burdening my body with this toxic brew. Even organic coffee contains acrylamide from the fact that the beans are roasted.

Reason #5: Acid

Coffee is an acidic substance, which can cause your bones to lose calcium. Plus, acid burns. As part of other health improvements I implemented, I removed coffee and focused on alkalizing foods.

Finally, when my mindset shifted to wanting to take my power back in all areas of my life, it just made sense to release the control coffee had over me.

These are the reasons why I quit drinking coffee. Now I occasionally have coffee but it is out of DESIRE instead of need.

What is your relationship with coffee?

M.

PS – Learn how to take your power back in my 5-week program Lead Your Health.

The post Why I quit drinking coffee… appeared first on Rustik Health.

In this post, I am summarizing a video chat I did on my YouTube Channel with Luis Cruz from Nutrition Therapy. We are busting common health myths and sharing our thoughts on what it takes to truly become healthier.

Watch the full video or read on below…

First, I have to give credit to my friend Julie from Raise Your Resilience for Fewer Migraines for summarizing the key points from this video. If you suffer from migraines, make sure to join her group and check out her health-changing programs!

So, why do people think eating healthy is more expensive?

Need more money

One way to eat more healthy that most people will agree with is to start adding more fresh produce to your diet. However, a common mistake with this is that people will go overboard and buy more fresh produce that they can eat. This leads to spoilage and the perception that we spent a lot of money just to go to waste.

Unhealthy food is subsidized

Also, much of the unhealthy food is government subsidized. This enables companies to sell their food for much less than it is actually worth.⁣

Must buy more

Most of us are used to filling up on protein-rich and fat-heavy foods. This leads us to believe that we’ll go hungry if we’re eating more produce.

However, when you’re giving your body what it needs (whole, nutrient-dense foods instead of processed) you’ll actually feel full and stay full longer⁣.

⁣It’s complicated

There’s a common perception out there that eating healthy has to be complicated. We’re bombarded with ads:

• selling us special diet programs
• telling us what nutrients we need
• making healthy-eating appear like something only a health guru can figure out

But it doesn’t have to be complicated – JUST EAT REAL FOOD! And don’t look to ‘special diets’, especially ones that cut out whole food groups and may lead to deficiencies.

P.S. fruits and vegetables are ‘carbs’.⁣..⁣

And where will you get your protein?

Massive health myth we all need to shatter now: humans need lots of protein.

This is a whole other post / video on its own… for now, remember that you CAN get enough protein by eating plant-based. What your body really wants and needs are amino acids. These are abundant in fruits and vegetables.

Hope this helps!

M.

PS – to completely transform your health, start feeling more energized and empowered, and start achieving your goals and dreams, join us in Purify: elevate your lifestyle.

The post Is eating healthy more expensive? appeared first on Rustik Health.

You see, veganism is way more than just what you eat and don’t eat – a huge part of it is about ethics. It’s about completely avoiding the use of animal products in any aspect of your life. And, as you can see from the photo, I still sport my original Birkenstocks (they have a vegan line) and Blundstones – not at the same time, tho!

On top of that, I do still consume bee products: specifically, pollen and honey. Bee pollen has an amazing nutritional profile and is said to have over 250 active substances (source). I’ve seen some call it a “perfect food”. Health benefits include:

• Immune system builder
• Brain booster
• Concentration-helper

I love putting bee pollen in my smoothies so I’m not quite ready to give it up, yet. My clean mascara also includes beeswax.

Obvious but worth mentioning just in case: DO NOT consume or use bee products if you are allergic to bees.

So really I should be saying I am “plant-based”, although I’m not sure how widely recognized that term is. I mostly eat like a vegan but I am NOT a vegan. Until that’s sorted out, please show me the vegan menu items!

Finally, I don’t like to add any kind of overwhelm to my life so I change my daily habits gradually and over time. True veganism may be a pit stop on my continued toxin-free, plant-based journey but I just don’t see it clearly at this point. I will definitely keep you posted…

For you true vegans out there, any tips for us?

M.

Want to stay tuned on all my non-toxic adventures and how you can live a more plant-based lifestyle? Sign up for my newsletter below.

The post Nope, I’m not actually a vegan and this is why appeared first on Rustik Health.

I could go on at length about why you want to avoid those ingredients but my goal here is to introduce you to new DIY oral care options. My usual protocol goes like this:

1. First thing upon waking, tongue scrape
2. After breakfast, floss
3. Oil pull
4. Brush teeth

Usually in the evening, I will use mouthwash instead of oil pulling. I’ll also go through phases of using activated charcoal when I want to whiten my teeth.

And remember… what you EAT is an important consideration for oral care and it should not be ignored.

Here are some of my favourite non-toxic DIY recipes.

DIY Toothpaste Options

I use a few different types of homemade DIY toothpaste recipes and most are just one ingredient with an added essential oil. There are no specific proportions to these one-ingredient toothpaste recipes… I usually just use enough to cover the bristles and add more if necessary.

1. Coconut oil + 1 drop of pure, therapeutic grade clove and/or tea tree essential oil
2. Baking soda + 1 drop of pure, therapeutic grade tea tree essential oil
3. Activated charcoal (I gently brush enough powder to cover my teeth, leave on 1 – 2 minutes and brush off with water – careful, this gets messy!)

I also keep a jar of re-mineralizing toothpaste on-hand and follow this recipe minus the cinnamon and clove powder.

But even before brushing my teeth, I love to tongue scrape. I made a habit of doing this first thing when I wake up. You can use a tongue scraper tool (pictured above) or simply a spoon.

Patchouli Mouth Rinse

Ingredients

• ½ teaspoon baking soda
• 2 tablespoons water
• 2 drops peppermint essential oil
• 1 drop patchouli essential oil

Instructions

1. Combine baking soda and water in a small cup.
2. Add essential oils and mix well.
3. Swish mixture around in mouth for one minute before spitting into the sink.

(Source)

DIY Breath Spray

Ingredients

• 5 mL glass spray bottle
• 3–5 drops essential oil (try peppermint, spearmint or cinnamon)
• Distilled water

Instructions

1. Place 3–5 drops of essential oil into your spray bottle.
2. Fill the remainder of the bottle with distilled water.
3. Shake well to combine and spritz in mouth for a refreshing burst of flavor.

(Source)

Simple Mouthwash

Ingredients

• 5 drops essential oils (try peppermint, myrrh or cinnamon)
• 1 cup water
• Mason jar

Instructions

1. Add water and essential oil to mason jar.
2. Shake well before each use. Take small sips and swish. Do not swallow.
3. Store in a dark location.

Oil Pulling

My gums love it when I oil pull. I have super sensitive gums and they get irritated quite rapidly if I don’t oil pull for a while. Plus, oil pulling can help whiten your teeth naturally

My favourite is to oil pull for 2 – 3 minutes with castor oil and one drop of an essential oil. Many people use coconut oil but you have to oil pull for much longer – 20 minutes, ideally…

For more information on the benefits of oil pulling, see my dedicated post on this topic.

Non-toxic whitening

Another natural way to whiten your teeth is to use activated charcoal. I simply wet my toothbrush, dab it in the activated charcoal and gently apply the paste to my teeth. I make sure to leave a thick, black coating for a good 3 – 5 minutes before rinsing and brushing out.

Repeat regularly to maintain the whiteness…

Enjoy your new non-toxic oral care routine! Feel free to ask any questions

M.

PS – be part of the non-toxic living conversation… join The Non-Toxic Living Collective Facebook group!

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