Marces Wellness

Marces Wellness I'm a simple girl who loves dogs, nature and food. I'm always working to improve myself and I love sharing what I learn along the way. Melissa Dumas, R.H.N.
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I'm a real person helping real people. I'm compassionate, relatable and strive to help others find their power to improve their lives. I know firsthand how nutrition and lifestyle changes can improve your life, and I know it doesn't have to be complicated or feel like torture. I'm here to make it easy for you and help you make lasting changes. I suffered with severe digestive issues for over 20 ye

ars. After seeing specialists (and doing lots of testing!) I was told that I had IBS and there wasn't much I could do about it. I was so upset and I couldn't accept that response. I needed someone to tell me what to do to fix it, I couldn't feel that way for the rest of my life...

As a last resort, I made extreme changes to my diet. It was tough since I had no idea what I was doing and I was a very fussy eater. But, it worked! I totally changed my health and my life. I felt great, even after meals (which was unheard of before)! My skin was clearer and brighter and I had so much energy! I even got rid of joint pain I thought was normal. My experience inspired me to go back to school and see what else I could learn about the power of nutrition. Since then I have learned that changes don't need to be extreme to be lasting, and often it's the smallest changes that lead to the biggest results. My passion has become teaching others how to improve their health and their lives with simple changes that are sustainable and enjoyable. Food is meant to be enjoyed. We are meant to feel good. Remember being a kid with so much energy and hope for life? Let me help you get back there.

06/12/2024
Little efforts lead to big changes. Atomic Habits is an amazing book that I recommend everyone read!Some of my favourite...
11/28/2023

Little efforts lead to big changes. Atomic Habits is an amazing book that I recommend everyone read!

Some of my favourite points from this book:

"Small changes often appear to make no difference until you cross a critical threshold. The most powerful outcomes of any compounding process are delayed. You need to be patient."

"Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become."

"The process of behaviour change always starts with awareness. You need to be aware of your habits before you can change them."

"The first three laws of behaviour change - make it obvious, make it attractive, and make it easy - increase the odds that a behaviour will be performed this time. The fourth law of behaviour change - make it satisfying - increases the odds that a behaviour will be repeated next time."

"Habits are easier when they align with your natural abilities. Choose habits that best suit you."

"The tighter we cling to an identity, the harder it becomes to grow beyond it."

My favourite weekday breakfast! Farm Boy sells these frozen potatoes with veggies (and bacon if you choose that option)....
10/13/2023

My favourite weekday breakfast!

Farm Boy sells these frozen potatoes with veggies (and bacon if you choose that option). I can make this in about 10 minutes and it requires no prep time! Simple, delicious and high in protein 🥓🍳

To create good habits, we need them to be convenient. If you had to run to the basement storage room to grab your tv the...
10/12/2023

To create good habits, we need them to be convenient. If you had to run to the basement storage room to grab your tv then hook everything up every time, would you watch tv so often? Not likely. If you make all the healthy habits easy, it becomes easier to stick to them.

Buying this storage container was a life changer. We keep it stocked with our favourite veggies so it's easy to add vegetables to every meal. I got it on Amazon (convenience, right?). It slides right into the fridge and takes up barely any space!

Think about your daily habits and try to find ways to make the good habits easier. The little things can make such a difference. 🙂

I decided to try the new Ritz Baked Chips. They're good, but soooo salty. I'm straining out the salt so I can eat them!
08/24/2023

I decided to try the new Ritz Baked Chips. They're good, but soooo salty. I'm straining out the salt so I can eat them!

Great advice! ❤️
08/10/2023

Great advice! ❤️

Me every time I think I can have dairy... Why is cheese so damn good!? ☹️
07/22/2023

Me every time I think I can have dairy... Why is cheese so damn good!? ☹️

I could be eating a healthier meal, but we need to remember that perfection is not attainable. I had a craving for a BLT...
07/05/2023

I could be eating a healthier meal, but we need to remember that perfection is not attainable. I had a craving for a BLT, so I made one! Food should be enjoyed, not demonized. What I feel is most important is that we prepare food ourselves most of the time.

The benefits of making this myself instead of going out:

🍅Less salt
🍅Fresher ingredients
🍅Healthier cooking methods
🍅Lower trans fats
🍅Veggies!! More nutrients!
🍅Cheaper, and tastier!

I added some avocado, local lettuce and tomatoes, and some fresh basil leaves! Healthy doesn't have to be boring.

I hope everyone has a safe and happy Canada Day! 🇨🇦
07/01/2023

I hope everyone has a safe and happy Canada Day! 🇨🇦

Mmm chicken skewers for lunch :)
06/17/2023

Mmm chicken skewers for lunch :)

What we do each day decides our future. Are you giving your energy to things that will lead to future health and happine...
06/16/2023

What we do each day decides our future. Are you giving your energy to things that will lead to future health and happiness?

Breakfast needs veggies! I actually prefer making my own breakfast at home now because most restaurants don't include ve...
05/26/2023

Breakfast needs veggies! I actually prefer making my own breakfast at home now because most restaurants don't include vegetables with their breakfasts. I'm just using store bought hashbrowns and bagged salad to make things a little easier :)

Did you know that one avocado has over 10 grams of fiber? Eating avocado is a great way to increase your fiber intake wh...
05/13/2023

Did you know that one avocado has over 10 grams of fiber? Eating avocado is a great way to increase your fiber intake while also adding healthy fats and nutrients to your diet.

Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta carotene and omega-3 fatty acids.

Avocado is so versatile! Try it different ways and see what your favourite is. I love mashing it and eating it with corn chips and salsa, or adding it to sandwiches instead of mayo.

What's your favourite way to eat avocado?

Did you know that Microgreens contain up to 40x more nutrients compared to the mature plants?  Microgreens are the young...
05/11/2023

Did you know that Microgreens contain up to 40x more nutrients compared to the mature plants? Microgreens are the young, delicate greens that grow from the seeds of various vegetables, plants and herbs.

Microgreens are a great source of vitamins A, E, C and K, and minerals such as calcium, magnesium, iron, selenium and zinc. They are also packed with phytonutrients and antioxidants that protect against certain diseases, support your immune system and help keep your gut microbiome healthy.

The flavours of microgreens are similar to their mature versions, but with a stronger, more unique flavour.
- Broccoli and kale are crunchy and slightly more bitter
- Radish, sunflower and fennel are sweeter tasting
- Beets and carrots have a more earthy flavour
- Arugula is nutty and peppery
- Mustard tastes spicy

Microgreens are versatile. Add them to salads, stir-fries or rice dishes, soups, quiches and omelets. I eat them straight!

You can find microgreens at your local farmer's market, or you can grow them in your home all year round!

What is a Registered Holistic Nutritionist? We use evidence-based and science-based tools to help clients reach their he...
05/10/2023

What is a Registered Holistic Nutritionist?

We use evidence-based and science-based tools to help clients reach their health goals. We believe everything in the body is interconnected so we focus on bringing balance to all areas of the body to achieve optimal results. We focus on biochemical individuality, meaning that all bodies require an individualized approach to achieve their version of optimal health. There is no "one size fits all" approach when it comes to health.

We are part of a self-regulated nutrition industry. To receive the R.H.N. designation we are required to complete a Natural Nutrition diploma program (including 10 supervised live case studies, 50 hours of practicals, and a final exam to test our knowledge). To maintain the R.H.N. designation we must remain a member in good standing and follow a specific Scope of Practice and Code of Ethics.

As a Natural Nutrition Clinical Practitioner (NNCP) we have an additional Scope of Practice and Code of Ethics to follow to ensure we are responsible and accountable in the provision of competent, safe, ethical and professional practice. We are also required to meet an annual requirement of continuing education hours and remain fully insured.

We are covered under some benefits plans!

Visit my website for more information:

Enjoy food while improving your healthWork with me to get doable solutions that fit YOUR life without leaving you feeling deprivedBook Your Appointment Weight Loss Affordable. No Commitment Necessary Healthy, Sustainable Weight Loss Personalized - It's about YOUR best life Flexible Appointment Optio...

Some great information in this webinar! Learn how to keep your bones healthy and strong using exercise, diet and supplem...
05/05/2023

Some great information in this webinar! Learn how to keep your bones healthy and strong using exercise, diet and supplementation. There's more to it than just calcium!

I love Pure Lab Vitamins and have used their magnesium glycinate for years. They are a local company too!

Watch a replay of Pure Lab's latest webinar and Q&A with our Lead Educator, Andrea Bartels (CNP NNCP RNT) and Co-owner and Formulator, Cyrus Kuhzarani (R.Phm.).

https://purelabvitamins.com/webinar.php

Have you tried Fennel? Have you even heard of it before? Fennel is my favourite vegetable and it does not get enough att...
05/03/2023

Have you tried Fennel? Have you even heard of it before? Fennel is my favourite vegetable and it does not get enough attention!

Next time you make a soup, try using Fennel instead of celery. I didn't even know about the benefits when I first started eating it but I noticed immediately how good my stomach felt afterwards. Fennel quickly became my favourite vegetable. I eat it, drink it as a tea, and even use the tops as a garnish!

Direction > speed. Progress is progress.
03/08/2023

Direction > speed. Progress is progress.

The joys of being an adult. I can have cake and ice cream at 9am :)
03/05/2023

The joys of being an adult. I can have cake and ice cream at 9am :)

03/02/2023

Parents, if you're feeling burnt out, here are some simple ways you can add self-care into your day—no special equipment or guru required.

Haha so true!
02/18/2023

Haha so true!

Address

Ottawa, ON

Opening Hours

Tuesday 12pm - 8pm
Wednesday 12pm - 8pm
Thursday 12pm - 8pm
Friday 10am - 2pm
Saturday 10am - 5pm

Telephone

+16137203838

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