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Home / Coaching / Refreshed & Released – 12 week program $ 1,500.00

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balancedbymonica

You don't have to avoid sugar completely, but try

You don't have to avoid sugar completely, but try to slowly replace sugary items with a healthier option and see the magic that happens in your body, mind, and gut ✨

#balacedbymonica

Not your grandparents’ food pyramid 🍽The Bala

Not your grandparents’ food pyramid 🍽The Balanced Plate Method is a tool that health coaches use to help our clients create meals that are balanced, nutrient-dense, and delicious. This method ensures a healthy balance of the three vital macronutrients—protein, fat and carbohydrates—to keep your blood sugar stable and make sure your body feels nourished. 🥗 🥑

Health coach hack: When in doubt, fill your plate with an array of bright-coloured foods. The more natural colors, the more micronutrients (and less processed sugar)! @nutritionschool

#balancedbymonica

D I R T Y D O Z E N
🫑🌶🍓🍇🍒🥬🍐🍎

What am I talking about??

These 12 fruits and veggies are the ones sprayed and saturated the heaviest with pesticides 🧪☣️

Have you ever noticed how hard it is to clean apples and grapes? 🫣🥴

To avoid consuming pesticide residue, make sure the next time you go grocery shopping, you buy these fruits and veggies O R G A N I C !!!! 🌱

!! The packaging or sign should have the USDA Organic symbol !!

Once you get your produce home, soak/wash them with apple cider vinegar 🫧

L I S T :
1. Strawberries
2. Spinach
3. Kale
4. Nectarines
5. Apples
6. Grapes
7. Cherries
8. Peaches
9. Pears
10. Capsium / Hot peppers
11. Celery
12. Tomatoes

Save and share to your friends so they don’t eat pesticides either 🙊🌱🤩 @environmentalworkinggroup

#balancedbymonica

Women have such an incredible tool by having their

Women have such an incredible tool by having their monthly cycle. This is in my practice I support women in understanding their cycles to have a better idea of what is going on-

Our cycles are a good insight to what is going on in our health.

Here are some of the most common patterns I see in a
women's health and what they typically mean:⬇️

Spotting: This is usually a sign of Low progesterone or Iron overload. Focus should be on managing stress, blood sugar, eating enough and mineral deficiencies. This will not only move iron appropriately to help balance inflammation and hormones but also support our thyroid that plays a role in progesterone production. Additionally, managing stress and blood sugar/ eating enough is crucial for our body to utilise progesterone and make progesterone!

Heaving Bleeding/ Cramping. Imbalance of Estrogen to
Progesterone. Focus on foods that are nourishing to the liver and support estrogen detox, mineral imbalances and pooping daily. The liver helps remove excess estrogen from the body as well as other wastes. Things that support the liver would be castor oil packs, beets or even teas like dandelion root. Focus on nourishing foods. Foods high in hydrogenated oils will increase inflammation and impact our cycle negatively. Staying well hydrated with mineral rich water and fibrous foods like raw carrot salad will help you poop and eliminate toxins and estrogen.

Late Period: Body is experiencing stress and delayed ovulation. It's important to remember that your cycle is impacted by the last month's stressors as well. Looking at food stressors, travel, under eating, over exercising etc. that could have impacted your cycle being late.

Bleeding Less than 5 days. Focus should be on managing stress, blood sugar, eating enough and mineral deficiencies. All of these can impact progesterone levels and the balance between estrogen and progesterone which can contribute to a less than ideal period bleed.
⬇️⬇️⬇️⬇️
👉🏻If you’re looking to work 1-1 and improve menstrual cycle health, APPLY to work with me. ⭐️Link in bio!⭐

#balancedbymonica

HEALING TAKES TIME // you’re not going to balanc

HEALING TAKES TIME // you’re not going to balance everything overnight. It takes time and consistency. Rather than focusing on extremes and going all in with an “all or nothing” mindset, try slow and steady. One habit change at a time. As a recovering perfectionist, I get it. It's hard not to want to do everything perfectly and all at once. But this is a recipe for burnout and never making the new habits stick.

I encourage you to take a look at your daily routines. What area needs a little more support? What could you focus on this week? Pick one and deep dive into it.

- Make sure you’re eating enough!
- Avoid intermittent fasting
- Balance blood sugar with protein, fat and fibre at each meal
- Reduce inflammatory food (especially added sugar and seed oils)
- Prioritise 7-9 hours of quality sleep per night
- Manage stress levels
- Engage in gentle and regular exercise and strength training
- Support your liver detoxification
- Maintain adequate Vitamin D levels
- Ditch endocrine disruptors
- Support gut health
- Make sure you’re pooping 1-2x per day

#balancedbymonica

Last week I experienced a dip in my mental health

Last week I experienced a dip in my mental health that I haven’t felt in quite some time.

There wasn’t anything that had happened or gone wrong, I just felt down. I didn’t feel like being present, I didn’t feel like being on this page, I didn’t feel like doing much of anything to be honest.

A few years ago I would have let these thoughts and feelings consume me. But instead, every day I tried to unravel my feelings more & dive deeper.

I came to the realisation that I was doing the bare minimum for self care and half the time when I have been doing self care, I’m not present. I’m checked out. I’m thinking about clients or bills or chart notes or errands.

I took the weekend off and unplugged from work life and focused more on recreating life balance and let me tell you, I feel x10000000 better. I feel energised for the rest of this week and I feel ready to take on whatever comes my way.

If you’re a workaholic, or maybe not even a workaholic but someone who blurs the lines between work and life too often, I encourage you to find more structure and boundaries. I encourage you to wake up earlier than you need to in order to have a morning routine to set the tone of your day. I encourage you to stop checking your emails after 5pm. I encourage you to be more present and less lost in your thoughts. @swellbottle

#balancedbymonica

The differences between food allergies, intoleranc

The differences between food allergies, intolerances and sensitivities can be confusing but each has some key things you need to know about. ✨

Intolerances, and sensitivities can be reversed and I've seen food allergies being reversed. Your body is an amazing healer. Just have to support it and I can teach you how. ♥️

Hopefully this helps simplify things a bit!

#balancedbymonica

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