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.

The post Top 5 best mobile apps for amazing health appeared first on Rustik Health.

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.

Statistics often say that this is the time we start giving up on our resolutions. Given it’s early 2021 and we are still in the middle of a pandemic, you can cut yourself some slack. But I wanted to share with you my top 3 tips for following through with them and achieving your health goals.

Read on below or watch the video.

Tip #1: Just do the things

Ok, I realize I might lose you right here but please hear me out!

This tip sounds super simple but it is NOT easy. That being said, if you want to eat healthier, all you have to do is eat healthier. If you want to exercise more, just exercise more.

Repetition is the key to success. When you see others that have kept their New Year resolutions or achieved their health goals, they are likely not any better or smarter or luckier than you. They likely just stuck to doing the things.

This is especially important for you health coaches, nutritionists and entrepreneurs in the health space. If you want your clients to get results, you must get the results yourself and embody this for your clients. Again, you get there by doing the things.

If you find yourself struggling in this area, I’ve got coaching programs to support you on this journey.

Tips #2: Focus on the experience

Declare it with me: as of today, I am no longer controlling or obsessing over the details of my New Year resolutions and health goals. Doing so never leads to good results and usually backfires. By the way, this applies to any area of your life

We humans are motivated by pleasure, joy and happiness. That is what we are ultimately seeking. Sure, you still see scare tactics being used all the time but how do those really make you feel? I bet it makes you feel scared and crappy about yourself.

My second tip is to focus on the GOOD feelings. Have fun as you play around with your resolutions and weave them into your life. It’s all in the journey and not in the destination. So you might as well enjoy the ride!

Tip #3: Integrate the habits using this process

Finally, aim to integrate your New Year resolutions into your lifestyle. This is key.

Often, it’s not the habits themselves that are difficult to follow-through on. It’s navigating every day life and dodging the curve balls that come your way.

When a curve ball comes your way and your emotions start getting the best of you, practice this 5-step process to ensure you keep moving towards achieving your health goals.

Step one: acknowledge the situation

It all begins by acknowledging the situation. What happened to throw your mindset off-track?

Repeat it in your mind. Ok, this happened… these were the details… this is how I felt… this was the outcome.

Start by doing this in a quiet and safe space.

Step two: take a deep breath

It may not be easy to stop and acknowledge what happened. You may feel flustered, reactive and overly emotional.

In this case, take a long and deep breath. Focus on grounding yourself.

Continue this process until you feel more connected and back in the present moment.

Step three: feel the emotion

This may very well be THE most important step in this process.

Fully feel the emotion. Feel where it is in your body… is it in your chest? In your heart? In the pit of your stomach? Follow it wherever it goes.

This step is so important because this is where people get uncomfortable with the emotion and go numb themselves. They go grab that chocolate bar, binge-watch a show on Netflix or use their substance of choice. Once your master getting comfortable with negative emotions and take your power back, you’ll be UNSTOPPABLE!

Step four: relax and release

As you begin to feel more comfortable in your emotion, shift to relaxing and releasing any tension. We tend to grip our emotions tightly and tried to push them down.

This may be difficult at first. Go back to your breathing if you have to.

Step five: let it dissipate

Lastly, let it dissipate. Let it go.

In a well-functioning human, emotions are very short-lived. We hold onto them for so many reasons, often because we suppress them and push them down further into our body. Then, we encounter it again, it feels even worst because it amplifies an existing old wound.

You may go through this process, feel better but only have it creep back again. That is fine, just repeat the process. You’ll notice that, in some cases, this process takes a really long time or flies by quickly. That is totally normal!

So these are my top 3 tips on how to keep your New Year resolutions.

• Just do the things
• Focus on the experience
• Integrate using my 5-step process

What are your favourite tips for keeping your New Year resolutions? What has worked for you?

M.

The post How to keep your New Year resolutions 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.

Finding natural dish soap options that are effective and easy-to-make was a long process. I wanted to ensure they:

• contained minimal and accessible ingredients
• didn’t require too much extra effort to clean off extra dirt

I’ve been using this natural DIY liquid dish soap for several months now and have not looked back. For extra dirty and oily dishes, it does require rinsing a second time or another squirt of soap. But it’s a small price to pay to avoid all the synthetic chemicals that are damaging to our health and the environment.

Remember: don’t expect a synthetic chemical result from a natural product or recipe. Going natural may require a bit more elbow grease but the joy and empowerment totally makes up for it.

Watch the video or read on below for the recipe…

Natural DIY liquid dish soap recipe

• 1 TBSP cleaner concentrate
• 10 drops essential oil
• Soap nuts liquid

To make the soap nuts liquid, put approximately 20 soap nuts in large mason jar filled with water. Let soak in the refrigerator overnight then strain.

Slowly pour all ingredients in a glass dispenser. Your natural DIY liquid dish soap is ready-to-use immediately! Use this soap to hand wash and soak extra dirty dishes in the sink.

Learn more about our natural, non-toxic dish-washing routine. I share with you my favourite natural DIY dish powder recipe for the dishwasher. I also give you some tips for ensuring your dishes come out spotless.

Hope this helps!

M.

PS – start implementing this homemade product into your natural lifestyle by joining the next Non-Toxic Living Challenge! Be part of the discussion and watch live video training by joining The Non-Toxic Living Collective.

The post How to make natural DIY liquid dish soap 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.

Cleaning the grout in the shower is NOT one of my favourite house-keeping activities. I have to admit, the space between our shower tiles was getting quite dark and dirty. I knew the only way I would be motivated to do something about it was to find a great all-natural DIY recipe.

When it comes to DIY recipes, I have strict boundaries. We are a busy family of 5 plus one crazy, lovable cat. Any recipe I use must:

• Require minimal ingredients (2 – 5 maximum)
• Contain easy-to-find ingredients
• Be super quick to make

And this particular recipe checked off all the boxes!

Watch the video or read on below… For live videos and to be part of the discussion on natural living, join The Non-Toxic Living Collective.

Natural DIY grout cleaner recipe

• 2 cups baking soda
• 1 cup hydrogen peroxide
• 20 drops lemon essential oil

Mix all ingredients in a glass bowl. Apply the paste to dirty grout. Leave for 15 minutes then clean using an old toothbrush or grout brush.

You can play with the baking soda and hydrogen peroxide proportions. This particular recipe makes a watery paste so if you notice it doesn’t stick, reduce the peroxide or add more baking soda. Be careful not to make it too dry! Otherwise, the paste will flake off.

Tip: if your shower is how mine was and there’s A LOT of dirty grout to clean, take on a little at a time. I set a goal for myself to tackle it all over 5 days. I set a reminder in my phone so I wouldn’t forget. This reduced the overwhelm and gave me quick wins, which kept me motivated.

Enjoy!

M.

Start implementing this homemade product into your natural lifestyle by joining the next Non-Toxic Living Challenge! Learn more.

The post How to make natural DIY grout cleaner appeared first on Rustik Health.

I remember the first time I got asked that question… Other than feeling better health, more empowerment and more joy, I didn’t have a clear-cut answer. Of course, you will find out through your health care practitioner and annual medical check-ups.

But now, with the Creating Balanced Health full scan, I found an ongoing way to monitor my health on various levels against the lifestyle choices I make. In this video, I walk you through the process of submitting for a full scan.

Of course, the full scan test results are not meant to replace conventional treatment and testing. They provide you with additional information about your health status in a holistic way. Let me explain…

First, it’s important to note that I am not in any way qualified to interpret these results so I’m just going to show you and share some thoughts but don’t interpret it as any kind of medical advice. Once you receive your Creating Balanced Health test results you want to book a consultation with a qualified health practitioner to delve deeper into what this all means.

(You can also watch my video explaining the results of my Creating Balanced Health full scan.)

Energetic system performance

In this section, you see what systems of your body are stressed. Ideally, you want all of these at 100%.

I’m doing pretty good with most of my systems but, not surprisingly, where I have work to do is my endocrine, lymph and immune system.

I suspected my lymph and immune systems were weak and it’s so validating to see these results. We are more in tune with our bodies than we think. I hope this encourages you to listen to your body because your body leaves clues.

What’s neat about this is you can click on the system and it will give you an explanation. So if you’re not sure what your endocrine system is comprised of, a definition will appear:

“The endocrine system is made up of glands that secrete hormones. Hormones are released into the bloodstream where they travel to tissue and generate a response. Hormones regulate metabolism, development, function, sleep, and mood. The glands that make up the endocrine system include the pineal, thyroid, adrenals, pituitary, parathyroid, pancreas, ovaries, and testes. These glands produce hormones such as cortisol, DHEA, estrogen, insulin, progesterone, testosterone, and adrenalin.”

Then in the notes at the bottom, it gives you a more detailed summary of the most significantly stressed systems. For me it’s:

• thyroid and thymus
• pituitary and pineal glands
• teeth and jaw drainage

Some of the points of the body driving this down are:

• hypothalamus
• sinuses
• ear drainage
• spleen

Energetic sensitivities to food

Things gets really interesting in this section.

Ok, that’s fine. I have energetic sensitivities to alcohol, flours and sugars. Those are things I try to avoid regardless (except for the red wine).

I was disappointed to see soy, tofu and peanuts – even though they are common allergens. Since transitioning to a vegan-style way of eating, they’ve made up a larger part of my diet. Time to re-evaluate…

The good news is, as you strengthen your body’s systems and go further on your non-toxic lifestyle journey, these sensitivities can go away. So it’s not just about avoidance, it’s about supporting your body in getting healthier and stronger.

Sensitivities came up to mold and pollen, which weren’t surprising to me. I’ve been dealing with seasonal allergies for about 20 years now and one of my big goals with the non-toxic lifestyle and detoxifying through food is to eliminate my seasonal allergies altogether.

Energetic nutritional imbalances

Here, you find out what your nutritional imbalances are. It even lists food sources for all of your nutritional imbalances so you can make sure to start including more of these in your diet.

Seeing the enzyme section has motivated me to be more diligent about taking my enzyme supplement consistently. This can also be addressed through food choices but, since there’s a notable weakness, I’m going to do both food and supplementation.

I’ve been a huge advocate for magnesium. It helped me address a number of things so I found it interesting to see it appear in my results.

And not surprising to see B12 here given I’ve removed all animal products…

Energetic toxins

I was really looking forward to the information in this section but I only got very high-level results that don’t say much. So that was definitely disappointing.

This is where the consultation comes into play and where the detailed results are given to a qualified health care practitioner to avoid any misinterpretation. So once I get around to that, I’ll know more.

Energetic Hormonal Imbalances

This section here provides more insights into my thyroid weakness. You can see most of my hormone imbalances are thyroid-related.

At the end of the Creating Balanced Health full scan results, supplements are listed for your consideration based on your particular weaknesses and imbalances.

To learn more about my health approach and how to master your mindset for better health, check out Lead Your Health or MEI4H.

Your turn to get a Creating Balanced Health full scan

Curious to know your imbalances and weaknesses? You can use my coupon codes to save on Creating Balanced Health scans.

When ordering a full scan, use coupon code “rustikhealth” to get $20 off.

When ordering a subscription package, use coupon code “rustikhealthsub” to get $5 off each monthly payment.

Visit the Creating Balanced Health website.

To your health,

M.

PS – Come get to know me by joining my free Facebook community The Health + Mindset Collective.

The post Creating Balanced Health full scan results appeared first on Rustik Health.

You don’t necessarily have all of your non-toxic living products or tools with you while travelling because you’re limited in how much stuff you can bring. Plus, you don’t always have access to what you need where you’re travelling to.

Watch the video or read on below…

Essential oils for emotional and physical support during non-toxic travel

I always bring a good collection of essential oils with me during my travels. Essential oils can help reduce anxious feelings while travelling, support your immune system by helping fight germs in public areas and transportation, as well as help you get through jet lag.

Some of my favourites include Peace roller blend, OnGuard immunity blend, Peppermint and Lavender. Get these oils at 25% off here.

Non-toxic travel personal care products

Two non-toxic lifestyle tools I never travel without are:

• Tongue scraper: to remove the white film on your tongue that can contain bacteria and metabolic toxins. Get one here.
• Gua sha tool: to enhance circulation, smooth out fine lines and wrinkles, and give you glowing skin.

One of the many benefits of living more naturally is how little products you really need for personal care. You’ll notice many of the ingredients are multi-purpose. For example, I bring Jojoba oil as my face and body moisturizer. I also bring baking soda as my deodorant, shampoo and toothpaste (use sparingly).

Supplements to strengthen immunity and digestion on your journey

During my travels, I am extra diligent about taking supplements. I’m never quite sure what kind of food I’ll have access to so I bring my multivitamins, digestive enzymes and probiotics. This helps my body ensure it still get everything it needs and supports my digestive system which may have to work overdrive.

Staying hydrating and eating well abroad

One of the most important things to do while travelling, especially when a flight is involved, is to stay hydrated. I like to bring an empty stainless steel bottle with me so I can fill it at the airport and ensure I always have water to drink.

Also, bringing snacks will help you avoid succumbing to the processed airport and flight food options. Since we’ll be travelling domestically, I’ll be bringing fresh apples, grapes and oranges for hydration and energy. I’ll also bring dry fruit and nuts for extra sustenance.

I hope this gives you some good ideas on how to travel while still living the non-toxic lifestyle. If you have any questions or have your own tips to share, drop them in the comments below.

M.

Get my top 5 non-toxic living tips.

Join the conversation in the Non-Toxic Living Collective group.

The post Non-toxic travel tips: our family ski trip to Banff appeared first on Rustik Health.