All About Cannabidiol AKA CBD

shown here is the revive drops.

shown here is the revive drops.

Cannabinol (CBD) is majorly trending in the wellness space as of late - and for very good reasons! Before we dive into all things CBD, I want to include a quick vocabulary session, so that we are all understanding of the terms used in this blog post.

Cannabis: the marijuana plant.

Cannabidiol (CBD): the major non-psychoactive component of cannabis.

Canniboid: chemical compounds of cannabis that affect the human body when the plant is consumed.

THC: the psychoactive constituent of cannabis that gets users “high.”

Got it? Okay, moving on!

As more research is found, cannabis has been gaining more recognition for its health and wellness benefits. However, depending on your countries cannabis laws, products with THC might not be a legal option for you (yet). Plus, you might not want to get stoned, and CBD-based products can offer the same benefits without the high.

Many people use CBD products to help with chronic pain, headaches, anxiety, depression, and insomnia. It is also becoming a popular ingredient in beauty and skincare products, mostly due to anti-inflammatory qualities. You can even find CBD bath bombs, eye masks and lip balms!

Choose Full-Spectrum

Be sure to seek out full-spectrum CBD over CBD isolate. The hemp plant contains hundreds of therapeutic compounds: cannabinoids, terpenes, flavonoids, amino acids and more that work synergistically with our bodies to support our health. These compounds activate one another and work best in unison, so choose products that contain a range of compounds, not just CBD, for maximum benefits.

How it Works in the body

Our bodies contain an endocannabinoid system, which consists of cannabinoids and cannabinoid receptors. These receptors are located in our central nervous system, including the brain, and the peripheral nervous system. Cannabinoid receptors act like locks and can only be opened with a specific key called a cannabinoid. Cannabinoids are chemical messengers whose primary goal is to keep our body in homeostasis (aka balance). Because cannabinoid receptors are located all over the body, CBD has a very different effect on our system. In fact, CBD can help regulate a variety of physiological and cognitive processes such as pain, mood, appetite, memory, immunity, digestion, and reproductive health.

When there are imbalances in the endocannabinoid system, it can lead to imbalances anywhere in the body. Cannabinoids, like CBD, can match our natural internal cannabinoids and help bring the body back into a state of homeostasis.

My Experience with CBD

I started taking CBD in March of last year. I’ve been taking it pretty consistently since then, and I’ve noticed changes in my stress/anxiety levels, joint inflammation and my sleep. When I’m taking CBD, I sleep way more soundly. Falling asleep is a breeze, and once I’m sleeping, it’s a very deep sleep. I’ve also noticed my body reacts less to stress. I love using CBD as a way to wind down from my day or when I’m feeling overly nervous, anxious or stressed out. 

I mainly use CBD oil sublingually, or I’ll add it into my latte or elixir, but lately, I’ve been loving the convenience of the pen (see picture below).

Start Slowly and Monitor Results

If you’re just getting into CBD, start with a small, consistent dose, monitor results and adjust as you go. CBD products are generally considered individualized, meaning everyone experiences the plant differently. There isn’t a standard dose that works well for everyone, so start with a small dose (like 5 to 10 mg) twice daily and monitor how you feel. It takes time for our bodies to adjust and find the right balance of cannabinoids in the system, so commit to a consistent dose twice a day and go from there.

What’s the Best Way to Take CBD?

Sublingual (tinctures): Some tinctures are oil-based, while others are alcohol-based. Tinctures allow for consistent dosing of CBD since they come with measured droppers. You squeeze a few drops (or more, depending on how much you’re looking to consume) under your tongue and you hold it there for 30 seconds. Under the tongue is an effective way to consume CBD because it absorbs more directly into your bloodstream, so your body doesn’t waste much of it.

Oral (capsules): Surprisingly, taking CBD orally often has the lowest bioavailability, or, the lowest absorption by your body. If you think about the digestion process, you’ll start to understand why: Your food passes through a lot of enzymes that break it down as it goes through your digestive tract. In general, not much of the CBD taken in capsule form is absorbed (only 20%!).

Inhalation (vape pens): The lungs are highly permeable, and so this is another good method in terms of higher bioavailability. It can work faster than other methods since the vapour goes straight into your circulation.

Topical (creams and salves): Our skin is our largest organ, and we absorb a lot more through our skin than you would think. CBD not only absorbs through our skin, but it also can be more bioavailable than most other methods. While CBD used topically has the same effects as CBD used in the other methods above, many of these products contain added ingredients that can provide additional therapeutic value.

As you can see, there are a lot of options out there. If you live in Canada and are interested in trying CBD, I would highly recommend FeelCBD - click here to get $10 off your first order. I’ve been loving the Natural and Calm pen along with the Focus tincture. It’s the perfect morning-midday-evening setup!

More on the company: FeelCBD is a local company based out of Vancouver, BC. Their goal is to bring together the benefits of hemp-derived full spectrum CBD and plant-based essential oils to create wellness experiences that enhance your quality of life. They believe in creating products that only contain natural and necessary ingredients. Nutritionist approved!

For more information from FeelCBD, check out their Instagram by clicking here.

With more and more research coming out about the health benefits of the cannabis plant, it’s an amazing time to add CBD to your health and wellness routine!

shown here is the calm disposable pen.

shown here is the calm disposable pen.

shown here is the natural disposable pen.

shown here is the natural disposable pen.

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

This post was sponsored by FeelCBD, however all opinions are my own. I only recommend products that I know, trust and love! Thank you for your ongoing support – I know you guys will love these products!

What Are Adaptogens and How Can They Improve Our Wellbeing?

Let's talk ADAPTOGENS!

Adaptogens are my favourite family of herbs because of their powerful capabilities. If you're unfamiliar with adaptogens, basically they're a class of plants used for their healing abilities to balance, restore and protect your body as a whole. I like to think of them as little miracles. They were granted their name because of their distinctive ability to adapt their function according to your body's need. An adaptogen doesn't have a specific action, nor does it target a particular body region. Instead, it benefits the body as a whole and can respond to any influence or stressor that it needs to. So amazing!

Under a variety of conditions, our bodies are incredibly resilient and adaptive. However, it cannot accomplish the demands of whatever happens to be thrown its way without proper nutrition and physiological support. Stress and even fatigue seem to be a massive struggle for most people. It can profoundly impact our mental health and quality of life. Chronically elevated cortisol levels can affect every system in the body, such as burnt out adrenal glands, overstressed digestive tract, rapid ageing, anxiety, cancer, chronic fatigue, common cold, hormone imbalance, irritable bowel disease, auto-immune disorders, thyroid conditions, and weight loss resistance.

For this reason, I always make sure to incorporate adaptogens into my diet every single day. These rejuvenating plants improve and recharge the health of our adrenal glands, counteracting the harmful effects of stress. Cells are accessed more energy and the ability to eliminate toxic byproducts to help the body use oxygen more efficiently. The more cellular energy we have, the more likely we can boost the adrenals and strengthen the ability to cope with stress, anxiety and fatigue.

When an adaptogen has completed its job, the herbs are eliminated/ absorbed into the body without any side effects. They work slowly and gently, so you must be patient because healing doesn’t happen overnight. However, with my experience over the years and witnessing changes within my clients, I can firmly say, the benefits are undeniable, and the effects are long-lasting.

Here are 7 of my favourite adaptogens.


Ashwagandha: The Soothing Adaptogen

The easer of anxiety, depression and sleep issues. It has immuno-modulating effects that boost the immune system and aid the body in lowering cortisol levels. Ashwagandha can balance hormones and reduce the impact of chronic stress and adrenal fatigue. These essential qualities make this herb super effective when it comes to supporting the adrenal glands.

How to Use Ashwagandha:
Blend a teaspoon into a smoothie or latte. This is the ashwagandha powder I use.

Astralagus: The Stress Buster

Astralagus increases the amount of anti-stress compounds our bodies use to prevent and repair stress-related damage. By reducing the ability of stress hormones like cortisol, astralagus boosts immunity and shields the body from the effects of stress.

How to Use Astralagus:
20-30 drops into your morning juice or smoothie. This is the Astralagus tincture I like.

Medicinal Mushrooms: The Immune Nourishers

Funguses with antioxidant properties include Reishi, Chaga, Cordyceps, Lions Mane, Turkey Tail, Shiitake, and Maitake mushrooms. Each has adaptogenic, anti-tumour, and immune-enhancing properties.

How to Use Medicinal Mushrooms:
Add a scoop to your smoothies or add it to your coffee or latte. Four Sigmatic has a wide range of different mushroom blends - check it out here.

Holy Basil (Tulsi): The Vitalizer

Referred to as the "elixir of anti-ageing," holy basil helps fight fatigue and stress, boosts the immune system, and regulates blood sugar, blood pressure, and hormone levels.

How to Use Holy Basil (Tulsi):
In a warm cup of tea. This is the Holy Basil tea I use.

Ginseng: The Energizer

There are different types of ginseng. Panax, Siberian and Korean Red. Which ever one you choose, you can’t go wrong. This herb does it all, from increasing mood, decreasing stress, improving mental function, alleviating sexual dysfunction and boosting the immune system. It's also great for people who want an extra boost of energy without the jitters of caffeine.

How to Use Ginseng:
20-30 drops of ginseng to your morning juice or smoothie. Here you can find Korean Red and Siberian Tinctures.

Rhodiola: The Anti-Anxiety Adaptogen

Rhodiola contains a phytochemical called salidroside. This phytochemical is known to decrease anxiety and the effects of ageing. Other benefits include suppression of the production of cortisol, increased levels of stress-resistant proteins, restoration of normal patterns of eating and sleeping after stress, resistance to mental and physical fatigue, and protection against oxidative stress, heat stress, radiation and toxic chemicals. Additional research has shown this adaptogen can protect the heart and liver, increase the use of oxygen, improve memory and longevity, as well as aid in weight loss.

How to use Rhodiola:
Either powder or tincture form. Add a 20-30 drops into your morning juice or smoothie, or add a teaspoon of powdered rhodiola into a smoothie or latte. This is the Rhodiola tincture I use.

Maca: The Beauty Adaptogen

Maca is the ultimate beauty adaptogen. It's known for its powerful hormone-balancing properties, especially for promoting glowing skin. When our body undergoes stress (from lifestyle, chemicals, pharmaceutical medication, pesticides, etc.), it can often show up in our skin, causing acne, rashes, and swelling. Maca powder is a great way to help regulate your cortisol and in return, make you feel, and look, beautiful. It's packed with vitamin C to help support the immune system, and it's also great for sex drive, sustained energy and balancing female hormones.

How to use Maca:
Blend 1/2 tsp into your latte or smoothie. This is the Maca powder I use.

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

Thank you for supporting companies that support Plentyfullme. This post contains affiliate links. If you purchase a product from the link(s) above, I’ll make a small profit at no extra cost to you. Thank you for your ongoing support – I know you guys will love these products!

My Health Journey


It wasn't until my early 20's that I started to care about my body and how I looked. I was dieting, over-exercising, and allowing the number on the scale to define my worth. This obsession took a toll on my health. My hormones were out of whack, my hair was falling out, I was experiencing anxiety for the first time, and I was exhausted.  It wasn't until a year later when I finally told myself enough was enough. These habits weren't contributing to the quality of my life, and they were definitely not helping me maintain a happy and healthy lifestyle.

During my recovery, I would find myself on the computer researching healthy recipes and learning everything and anything I could about health and nutrition. Internet blogging was growing in popularity, and this wealth of knowledge was my outlet. I immediately started to put things into practice, and for the first time in a long time, I felt as if a fog had lifted.

After some time, I realized the health and wellness industry was something I wanted to pursue as a potential career, so I quit my 9-5 and went back to school full time to become a Holistic Nutritionist. When I look back at some of my hardest days, I can't help but feel thankful because every single struggle I've experienced has helped me become the person I am today.

I now have my own Nutrition Consulting business, Plentyfullme, where I bring individuals' health back into balance by working with them one-on-one to implement realistic and straightforward modifications to their dietary choices, lifestyle habits and emotional well-being. I also give community talks and teach cooking classes in both spoken English and American Sign Language. My journey has also led me to work with some amazing companies, like Buddha Brands, Naked Coconuts, Botanica Health, Organika and MegaFood Canada who also believe in sustainability and healthy living.

Moving forward, I made a promise to myself that I would only do the things that would bring me joy and contribute to the quality of my life.

Such as:

  • Eating food to fuel my body, and not beat myself up for eating something that isn't necessarily considered healthy.

  • Playing my part to sustain our planet by switching from plastics to glass and stainless-steel containers.

  • Balancing work and play.

  • Taking the time to take care of myself through exercise and meditation.

  • Letting go of things that are out of my control and no longer serve me.

  • Surrounding myself with loved ones and those who lift me up.

I tell my story to give anyone who is suffering from an eating disorder hope and strength. I can't emphasize enough how important it is to ask for help when needed and to believe recovery is possible.

In love and health,

5 Quick + Easy Ways to Support Your Immune System

These days, almost all of us lead crazy-busy lives. Even with some great self-care practices in place, stress can sometimes get the best of us, compromising our immune systems and making us feel run-down. We all know the importance of keeping our immune systems in tiptop shape - but with so many other things to juggle between job responsibilities, family time, and trying to squeeze in exercise, figuring out how to boost your immunity can feel like a job in itself.

What many people don't know is that supporting your immune system doesn't have to be a huge effort. In fact, it can be pretty easy!

Here are five tips to support your immune system today.


1.) Eat a Healthy Diet

Eating a diet based on whole foods that avoids excessive amounts of sugar is your best bet for strengthening your immune system. Be sure to include plenty of foods that offer these key nutrients:

  • Vitamin C
    Peppers, citrus fruits, berries, and vegetables like broccoli and Brussels sprouts are all high in antioxidants and can help support the function of immune cells.

  • Vitamin A
    Sweet potatoes, carrots, red bell peppers, dark leafy greens such as kale and spinach, apricots, and winter squashes are all great sources of beta-carotene, a vitamin A precursor that is vital for healthy immune function.

  • Vitamin E
    Nuts and seeds of all kinds are a delicious way to get more vitamin E into your diet.

  • Zinc
    Good sources of zinc include red meat, poultry, seafood, beans, nuts and seeds.

2.) Keep Your Gut Healthy

Adding probiotic-rich foods to your diet is a great way to boost immunity since more than 70% of the immune system resides in the gut. Naturally, fermented foods such as sauerkraut, kimchi, pickled vegetables, miso, tempeh, natto, kombucha, kefir and live cultured yogurt are all delicious ways to support gut health.

3.) Get Your ZZZ's

Studies show you need at least 7-8 hours of quality sleep each night to promote the production of immune cells that help defend against microscopic invaders. It is also essential to support your body's natural circadian rhythm by following a bedtime routine, avoiding or reducing blue light from screens, and getting outside during the day.

You can also take a sleep supplement like MegaFood Melatonin Berry Good Sleep. This supplement contains 3mg of melatonin to promote healthy sleep cycles. As well as wild blueberries and tart cherries, both natural sources of phytonutrients to help protect cells from the damage caused by free radicals.

You can find this product at your local health food store, or order online by clicking here.

4.) Stress Reducing Activities

Life is stressful. There is no doubt about that. However, did you know that being "stressed out" can hinder your immune system? Some of my favourite ways to reduce stress include exercise or daily movement, getting outside, taking time to enjoy hobbies, spending time with friends and family, meditation, reading, or taking a hot bath. Whatever helps you de-stress, do more of that!

5.) Immune Boosters

  • Black Elderberry
    For hundreds of years, the elderberry has been used as medicine to boost the immune system, fight off the flu, help with sinus pain, and reduce inflammation.


I'm a huge fan of MegaFood Elderberry Immune Support because it’s made from whole plant foods such as elderberry, ginger, and blueberries. It also contains 6mg of zinc per serving, which is a powerful antioxidant that boosts immune function.

You can find this product at your local health food store, or order online by clicking here.

  • Rosehip
    More fruit than herb; but because of its extraordinary levels of vitamin C, I thought it would be essential to add. I love using rosehip in my herbal infusions; it's the ultimate cold fighter!

  • Echinacea
    This flowering herb helps to reduce symptoms of the common cold and flu by increasing your white blood cells to fight infections.

  • Oil of Oregano
    This powerful oil is packed with infection-fighting and anti-inflammatory properties. Place a few drops in a glass of water and take it like a shot. You can also create a steam bath for yourself using a bowl of hot water, a few drops of oil and a towel to drape over your head. Inhaling the steam will help expel and break up the mucus.

  • Garlic
    My favourite addition to any savoury meal! Garlic contains a compound called allicin that is known for its antibacterial properties. However, it can only be activated when it's chopped or crushed and left to sit out for 5 minutes - so make sure you do this to really reap the benefits! Not only is garlic antibacterial, but it also has antivirus and antimicrobial properties.

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

This post was sponsored by MegaFood Canada, however all opinions are my own. Thank you for supporting companies that support Plentyfullme – I know you guys will love this product!

For more inspiration and information from MegaFood Canada, check out their Instagram by clicking here.

How to Manage Your Time Better + a JORD watch GIVEAWAY!


In today’s ultra-busy world, many of us feel like we don’t have the time to slow down. For me, working two jobs, building a brand, looking after my health and wellness, spending time with family and friends, and ultimately, keeping up with life in general, time seems to slip away.

This has brought me to think about HOW can I improve my time. At first, all I could think about was how many tasks I could shove into a day, but this way of thinking is not effective at all. What we need to do is learn how to plan our workload more effectively, manage our priorities and put things in order. We need to learn how to ask for help and use resources that are available to us. It means working smarter, not harder. That way, we can have more free time to do the things we enjoy.

Now before I go into my tips on how you can manage your time better, I have a very exciting giveaway announcement! I've partnered with JORD watches to gift one lucky winner a chance to win $100 gift code towards any watch of their choice - AND even if you don’t win, you’ll still automatically receive 10% off your purchase once a winner is chosen just for signing up! It’s a win-win!


To give you a little background, JORD watches are handcrafted and made from a mix of natural and largely reclaimed materials. They value efficiency, experiential living and most importantly sustainability. The components are top-notch, and most of the watches are made with Sapphire glass, which is the ultimate material for durability and transparency in luxury watches. Needless to say, I’m really impressed with the quality AND the breathtaking beauty of these watches!



Now, without further ado, let's get into my time management tips!


Whether or not you use a planner, calendar or go digital, it is so helpful to block off your time. I personally use a planner, and in it, I write down my work schedule, personal appointments, dates with friends, events, tasks etc. That way I can look at the whole month and plan accordingly. Also, I've noticed when I do schedule something into my calendar, it's a whole lot more likely to happen!

Time Block

A to-do list is important, but more than often it's not enough. You need to prioritize tasks based on importance and then schedule adequate time for them in your calendar. This is called time blocking. You are blocking time on your schedule for those activities you intend to accomplish. It's simple yet powerful, and I can honestly say, it's been quite the game changer for me.

Lose all Distractions - Including Your Phone

Social media can be a very dangerous rabbit hole - I'm sure we can all agree. This is why I always put my phone in airplane mode every time I'm working. It allows me to focus on my work without having the temptation to check my latest notifications.

Lower Your Expectations

I'm someone who has a million and one things on her plate and with that my expectations for myself are pretty high. But if there is one thing that I've learned throughout the hustle, it's that certain things take longer than others and sometimes things don't get done on time. When this happens, don't beat yourself up about it. Prioritize it for the following week, and move on. For someone who has perfectionist tendencies (like me), it's important to be gentle with yourself.

Hope these helped! If you have any time management tips that have worked successfully for you, please write them in the comments below!

And - don’t forget to enter the giveaway for $100 towards a watch of your choice! All you have to do is click the link here, enter your info and you’re set! Good luck!

Disclosure: This post is sponsored by JORD Wood Watches. That being said, all opinions expressed in this blog post are my own. I only recommend products or services I personally use and believe you, the reader, will enjoy and I will never endorse any product or service that I do not fully support.

How to Balance Your Hormones Naturally

When it comes to health, our hormones play a much bigger effect than many realize. When our hormones are regulated, we feel great. Our mood is stable, we have lots of energy, our weight is healthy, our sex drive is on fire, and our skin is glowing and beautiful. However, when our hormones start to get out of balance, unpleasant symptoms begin to arise causing major health issues in the long run.



  • Low energy

  • Fatigue

  • Brain fog

  • Hair loss or thinning

  • Dry or sagging skin

  • Breakouts or acne

  • Weight gain or weight loss

  • Sugar cravings

  • Unstable blood sugar levels

  • Digestive issues

  • Low libido

  • Anxiety

  • Mood swings

  • Depression

  • Insomnia

  • PMS or irregular periods

  • Fertility issues

Many women are turning to synthetic treatments like the birth control pill or hormone replacement therapy to help regulate their hormones, but unfortunately, these drugs only cover up the symptoms, acting like a band-aid instead of getting to the root cause. But don’t worry, if you aren’t interested in going the conventional route there is a natural way to go about this! To start, let’s take a closer look at those potential root causes.

Poor Gut Health
Our gut plays a significant role in hormone regulation.

Poor Liver Health
Our liver is our main detoxification organ and is responsible for eliminating metabolized hormones.

Blood Sugar Imbalances
When our blood sugar is stable, it helps to regulate and balance our hormones.

Lifestyle Factors
Chronic stress, quality of sleep and toxic load all have adverse effects on our hormones.

When these four factors become out of balance, it can have a significant effect on our hormones. The good news is there are many ways to balance our hormones naturally with diet and lifestyle modifications.


1.) Go Organic

Many pesticides, fertilizers and growth hormones used in conventional foods are endocrine disruptors, which are chemicals that interfere with your endocrine system. For example, pesticides add synthetic hormones to your body in the form of xenoestrogens, which confuse your body’s complex hormonal conversation and congest your liver, making it harder to process and eliminate excess hormones.

Organic foods are also more nutrient-dense, which helps to reduce any inflammation that may contribute to hormonal imbalance. I understand that going 100% organic is not in everyone’s budget, BUT if you can prioritize the foods that make the most impact, such as, animal products (meat and dairy) and the Dirty Dozen list of produce, you can make a huge difference in your health.

2.) Reduce Exposure to Hormone Disruptors

Just like pesticides, harmful chemicals found in plastics, household cleaners, beauty products and even mattresses all contain xenoestrogens, and other compounds that mimic hormones in the body. Luckily, making a few lifestyle changes can help reduce your exposure to these chemicals.

Avoid non-stick pans and instead use stainless steel, titanium, ceramic, or cast iron.

Exchange plastic bottles and food containers for stainless steel or glass.

Switch to clean beauty products and avoid products with parabens, phthalates, petroleum, glycol ethers and perfume/fragrance.

Avoid BPA-lined cans BUT be careful because many “BPA-free” products contain a form of bisphenol that is thought to be even worse.

Drink filtered or fresh spring water.

Save money and make your own household cleaning products. There are a lot of DIY recipes online.

3.) Eat Your Brassica Veggies

As I briefly mentioned earlier, the liver is responsible for eliminating and metabolizing hormones. It needs to work efficiently to make space for new hormones and prevent old ones from recycling. The brassica family (broccoli, cauliflower, collards, kale, cabbage, brussels sprouts, bok choy, and turnips) contain a powerful hormone balancer called indole-3 carbinol. This compound helps break down estrogen and aids in detoxification processes.

4.) Include Protein, Fibre and Fat at Every Meal

To heal our hormones, we must address our blood sugar imbalances. To do this, it’s essential that we are eating three well-balanced meals a day that include some form of quality protein, healthy fat and lots of fibre from vegetables.

5.) Eliminate Gluten, Sugar and Dairy

Probably the most challenging suggestion of all, but extremely important because these three foods cause the most inflammation to the body. In my practice, I’ve seen dairy and gluten to be two of the most common food allergies and sensitivities within my clients, especially from women who suffer from hormone-related issues. By going gluten and dairy free, I’ve seen considerable improvements in their health. For example, their inflammation decreases, nutrient absorption improves, and elimination and detoxification become more efficient than before.

As for sugar, it substantially impacts your blood sugar levels as well as interferes with hunger hormones, robs your body of essential micro-nutrients, feeds “bad” gut bacteria and depletes your adrenal glands.

6.) Include Bitter Foods into Your Diet

Bitter foods stimulate the liver to produce bile, an important role in hormonal balance. Bile is responsible for digesting and absorbing dietary fats and fat-soluble substances such as vitamins A, D, E and K, as well as excess estrogens. I like to think of bile as Pac-man, gobbling up fat-soluble toxins and escorting them into the intestines to be processed and eventually eliminated into the toilet. If your bile isn’t flowing, you may have difficulty removing excess estrogens.

Foods for Decongesting Bile Include:

  • Bitter melon

  • Cruciferous Vegetables

  • Dandelion Greens

  • Citrus Peel

  • Cranberries

  • Green apples

  • Beets

7.) Eat More Fermented Foods

The estrobolome (a certain set of bacteria) in your gut is responsible for metabolizing estrogen. For this reason, it is essential that we are supporting our gut bacteria to make sure these metabolized hormones are being ushered out of the body. By eating fermented foods every day such as sauerkraut, kimchi, tempeh, or miso we can promote proliferating good bacteria.

8.) Eat Healthy Fats

Fats are the building blocks of hormones, so it’s essential that you get enough healthy fats in your diet.

These Include:

  • Avocados

  • Coconut oil

  • Extra-virgin olive oil

  • Olives

  • Grass-fed ghee

  • Nuts

  • Pastured eggs

  • Wild-caught fish 

9.) Avoid Oils High in Omega-6

Seed-based vegetable oils like canola, corn, sunflower, safflower, soybean and peanut are high in Omega-6 fatty acids. These fats oxidize quickly in the body, leading to inflammation. These fats are everywhere in processed foods and used in most restaurants. Whether we mean to or not, we end up consuming way too many Omega-6 fatty acids and not enough of the good anti-inflammatory Omega-3 fatty acids. Reduce your Omega-6’s by eliminating processed foods from your diet and load up on Omega-3’s by adding in wild-caught fish, algae, flax seeds, chia seeds, walnuts and grass-fed animal products.

10.) Limit Caffeine and Minimize Alcohol Consumption

Drinking too much caffeine can increase insulin levels, elevate cortisol levels, increase estrogen levels, deplete micro-nutrients essential for hormone balance and wreak havoc on the endocrine system. If you need a boost of energy, try matcha green tea, which has less caffeine than coffee. Or choose a caffeine-free herbal tea like tulsi, roasted dandelion or chai.

As for alcohol, it puts a burden on the gut and liver and disrupts blood sugar stability. Most of us aren’t going to cut out alcohol completely – even I like to drink socially, BUT you can minimize your consumption significantly.

Here are a few tips:

  • Never drink on an empty stomach – eat a meal or snack with protein and healthy fats to slow glucose uptake.

  • Be sure to take a B vitamin complex before you go out and another the next morning because your liver needs these vitamins to break down the alcohol.

  • Drink a big glass of warm lemon water upon waking to help flush your system.

11.) Add More Herbs into Your Diet

Certain herbs and plants can also help the body bring hormones into balance. Of course, it is essential to talk to a health care practitioner before taking these, but here are a few of my personal favourites.

  • Vitex/Chaste Tree Berry
    This herb nourishes the pituitary gland and helps lengthen the luteal phase. It also lowers prolactin and raises progesterone. For some women, this alone will improve symptoms. It is available in tincture or capsule form.

  • Red Raspberry Leaf
    A well-known fertility herb that is also helpful in reducing PMS symptoms and cramping. It has a high nutrient profile and is exceptionally high in calcium and is a uterine tonic. It is available in capsule form but makes an excellent hot or cold tea.

  • Adaptogens
    These are herbs that help the body handle stress and support the adrenals. They are a great and natural way to work toward hormonal balance. One of my favourite hormonal balancing adaptogens is Maca. Maca helps to improve fertility, reduce PMS symptoms and help improve skin and hair. It is available in powdered form, which is my personal favourite because I like adding it to my smoothies, but I’ve also seen it in tincture and capsule form.

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

10 Tips for Better Digestion - Guest Post by Rejan Magee, RHN

Digestive issues are one of the main concerns I see with my clients, with my friends and family, and honestly with many people I happen to be randomly talking about nutrition with. It’s something I myself have struggled with for years, and it’s one of the main reasons I initially started studying nutrition.

There are many theories why digestive problems, and even digestive diseases are so prevalent now a days, and I can truthfully understand each one of them.

Some think that it’s our modern diets - high in refined foods, namely refined sugars and carbohydrates, and our lack of fiber that is contributing to this increase in digestive problems.

Others think that the overuse of pesticides on our food crops is wreaking havoc on our digestive systems due to the highly inflammatory chemicals found in these sprays.

There is a lot of talk about the increase in GMO’s affecting our health, as they are also seen to be inflammatory to the gut, and those crops also use a ton of pesticides.

Stress is another big one – the Western lifestyle consists of chronic stress, and we are constantly led to believe that being crazy busy all the time is the only way to succeed in life. Stress causes inflammation in the body and directly affects digestion. Additionally, if we are always on the run and eating in a hurry, our bodies don’t have the time or the resources to digest food properly.

Pharmaceuticals have also been said to be a contributing factor, especially antibiotics which wipe out not only the bad bacteria in our bodies, but also the good stuff - and this can cause severe imbalances within our gut and immune systems. Many prescription drugs have nasty side effects that can damage your digestive system, too.

Alcohol. We are a drinking society, but what often gets overlooked in order to “party” is how damaging alcohol is to our bodies. Chronic consumption can affect all body systems, but specifically can wreak havoc on digestion.

There’s also the thought that we’ve come so far away from our traditional practices of not only growing and producing food, but also how we prepare it. Fermented foods used to be staples in our ancestor’s diets, and they thrived off of these foods. Now, we don’t see these foods as often, and we lose out on their benefits to our digestive system and immune systems. We’ve also grown accustomed to eating canned foods and precooked foods, and have completely lost touch with traditional methods of soaking and sprouting anti-nutrient rich foods before consuming them. Things like phytates or oxalates found in every day foods have the potential to be very irritating to the gut, indigestible, and strip us of essential nutrients and minerals.

I believe that all of these are contributing factors, and there are likely a bunch more that I’ve forgotten to mention here. But the clear theme is that we’re living commercialized, industrialized, and very convenient lives and though they may make things less of a hassle for us in the short term – they are doing lots of damage in other, longer term ways. Our digestive health is one of the things we see plummeting due to our excessive consumerism.

I’ve seen this these lifestyle patterns do harm to many clients, friends, family members, and especially to myself. I’ve been learning and practicing for years how to heal my gut, sooth my digestive system, and improve my overall health and have compiled this list here of the best practices you can do to put you on the path to better digestion!

Lemon Water.jpg

In no particular order...


Raw apple cider vinegar has not gone through any heating or pasteurization processes, and because it is a fermented product, it is considered to be ‘live’ and full of beneficial bacteria and enzymes – namely ones that are beneficial to our digestive system. Swigging back a tablespoon of raw apple cider vinegar before a heavy meal will help you digest your food and alleviate some of the stress on your digestive system. You can also practice this daily to strengthen your digestion and prevent heartburn or acid reflux. Adding raw honey to the mix, you will introduce even more beneficial enzymes to further assist with digestion - plus you make it taste a little more tolerable.


I’m sure this is a common one you hear, but that’s because it is essential for our digestive health. So many of us don’t get nearly enough fiber in our diets, and it leads to constipation and other digestive issues, and may even cause colon cancer. An easy way to increase fiber in our diets is to increase our intake of vegetables, fruits, whole grains, legumes, and even some nuts and seeds. A whole foods diet supports a healthy amount of fiber consumption, and can help with regularity, digestion issues, and make you feel good all over!


And especially if you’re increasing your fiber intake. Water is essential to hydrate, and is especially important for forming stools along with that extra fiber. Constipation is a common symptom of dehydration, or simply just not drinking enough water (and eating enough fiber!). Water is crucial for hydrating the cells all throughout our bodies, including those important organs that play large roles in our digestion processes. If our digestive organs are not functioning properly, guess what? Our digestion doesn’t work properly. Drink. More. Water.


Fermented foods - like I mentioned with apple cider vinegar - contain live enzymes and beneficial bacteria to help us break down our food. They are also chock full of probiotics to replenish our gut’s bacteria and help us digest our food better and absorb the nutrients from it. Fermented foods are nourishing for the digestive system in so many ways, and adding things like sauerkraut, kimchi, miso, natto, tempeh, kvass, kombucha, etc... to our diet regularly can have profound effects on our digestive health. For an extra dose of probiotics, try also adding a probiotic supplement to your daily routine.


Many herbs have immense healing benefits to the digestive system, and we can drink these herbs in a lovely healing tea blend between meals to feel our best. Soothing plants such as lavender, chamomile, and lemon balm are even soothing to the digestive system, and can act as a wonderful base flavour to your beverage. Earthier tones like marshmallow root, licorice root, and slippery elm are all powerful gut-healers, and I also suggest peppermint, fennel, and ginger to light that digestive fire. The heat of the tea is also beneficial to your digestive system, but adding some of these herbs to smoothies is another a delightful way to get more of them in your diet.


It sounds like something you’d say to a two-year-old, but what I mean by this is that you should really chew your food. So often we are just shoveling our food into our mouths, whether we are in a rush or not - we aren’t even thinking about it. However, if we are distracted, stressed, angry, or upset while we are trying digest our food, our body will be more concerned with nourishing other things and in a more parasympathetic mode than the sympathetic one that we need to be in to properly break down, absorb, and utilize the nutrients in our food. So, eat mindfully, chew your food WELL, and appreciate the flavours and nutrition that food is offering your body. If you are used to eating quickly, a good tip to start chewing better is to count between 30-50 chews for each bite. This may seem like a lot, and granted, when you first start doing it - it will be – but trust me, this is how our food is supposed to be chewed. Enzymes in our saliva start breaking down components of our food while we chew, and if you’re doing as much work as you can before it hits your stomach, then that much less work is required from your other organs to break down the food - thus leading to improved digestive function. Chances are you’ll be able to read your body’s signals better too if you slow down your eating. You’ll notice when you’re full and when you don’t need to eat anymore. Once you’ve practiced the 30-50 bites for a little while, you’ll become used to it and won’t need to count anymore!


This may be a difficult one if you don’t know what’s causing your symptoms. That’s why I recommend keeping a food journal, where you write down everything you eat, drink, and any feelings or symptoms you are experiencing, that way, you can look back on it and make connections between foods and possible allergies or sensitivities. If you’re working with a nutritionist or naturopath, they can help further by analyzing your journal for you. If you suspect any particular food to be a culprit, it’s best to avoid it and see if your symptoms clear up. If they do, then you know to continue avoiding it for optimal digestion and health. Some common ones are dairy, gluten, soy, and corn.


These foods contain an antinutrient called phytic acid, which binds to nutrients and minerals in our food and bodies so that we aren’t able to absorb and utilize them properly. Additionally, phytic acid requires the enzyme phytase to break it down, and humans typically don’t produce enough of this enzyme to effectively break down the phytates in these foods, so we oftentimes experience digestive upset when trying to consume them such as bloating, and gas. Soaking, sprouting, or fermenting your legumes, nuts, and grains activates the phytase that is naturally present in these foods (but unavailable without soaking) and starts the breakdown process of the antinutrients. After enough soaking time, these foods are rendered more nutritious and far more digestible. You can read more about the Science of Soaking here. You can also try taking a digestive enzyme supplement to help with digestion even more.


The liver is a very important organ in your digestive system and plays critical roles in both breaking foods down and detoxifying excess nutrients and toxins from our bodies. With modern diets we see an increase in the consumption of processed foods high in refined sugars and chemicals (think preservatives and pesticides!), and though our livers are powerful detoxifiers, if we are constantly bombarding them with these “unnatural” compounds, they will eventually become sluggish in their roles and we will see this manifest as toxic buildup in our systems, hormonal imbalances, and digestive issues such as constipation. The best way to support your liver is with a diet rich in WHOLE foods like vegetables, fruits, whole grains, nuts, seeds, legumes, wild fish, and occasionally organic, pasture-raised meats if that’s a part of your diet. Drinking plenty of water throughout the day encourages elimination and helps the detoxification processes of the body. Regular exercise encourages detoxification as well. Not overloading your body with alcohol, caffeine, medication, processed foods, and even environmental or household chemicals are all important factors to consider, as well. You can also incorporate liver supporting foods into your diet such as dandelion leaf, radish, beets, apples, garlic, onion, artichoke, lemon, and even herbs such as milk thistle, burdock root, dandelion root, and chicory.


Chronic stress can cause imbalances within every body system, the digestive system included. During stress, our bodies are put into a parasympathetic mode, or “fight or flight” in order to help us through the stressful situation. Blood is shunted from the digestive system to go to other areas of higher importance during the stress, and increases things such as heart rate, blood pressure, muscle tension, and oxygen to assist us. Oftentimes we see constipation after a particularly stressful day or week, or diarrhea during periods of anxiety or nerve-racking situations. On the other hand, when our nervous systems are in a sympathetic mode, this is when “rest and digest” happens. So, you can likely imagine that if our bodies are not in the right “modes” when they need to be – imbalance creeps in. Reducing stress can look different for everyone, but some general tips include deep breathing exercises, engaging in activities like yoga and meditation, getting more sleep, investing time in things that make you happy like hobbies, reading, travelling, etc., taking regular vacations, and getting regular exercise – particularly outside, in nature - which is a proven stress-reliever.

If you suffer from digestive issues, try incorporating the above tips into your regular routine. Working with a nutritionist can also make a huge difference, especially if you’re unsure about where your problems are stemming from. Even if you don’t suffer from gas, bloating, constipation, diarrhea, or indigestion regularly, I always suggest giving your digestive system a little TLC – after all, it houses your immune system and is crucial for maintaining optimal health in every system!


Meet Rejan Magee, Holistic Nutritionist and founder of Whole Harmony Nutrition in Victoria BC. Rejan strives to achieve harmony for her clients throughout their whole bodies, including the mind and spirit. She also runs a Smoothie delivery business called Smoothie Club where she delivers nutritious, delicious smoothies in her community.

For more resources and inspiration visit her blog:

Follow her on Social Media
Instagram: @whole.harmony.nutrition

Or get in touch with her at

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

10 Ways to Treat Adrenal Fatigue

Do you have difficulty getting up in the morning even after a good nights sleep?

Do you struggle with fatigue throughout the day and turn to caffeine and sugar to keep you going?

Do you have increased energy levels before bed?

Do you have an inability or decreased tolerance to handle stress?

Do you have cravings for salty or sweet foods?

Do you have a weakened immune system?

If you are reading this nodding your head saying yes to all or some of these questions, then it's highly likely that you are suffering from adrenal fatigue.


Let’s start with the basics.

Adrenal fatigue stems from prehistoric times when our ancestors faced REAL danger, such as being chased by a sabre-toothed tiger. In these events, the body would quickly switch to "fight or flight" to survive. During this state, the body releases excess energy in a short time to cope with the short-term stress. Once the danger was over the body would return to its natural calm rested state.

In this day and age, we don't face sabre-toothed tigers (thank god), but we are faced with endless to-do lists, the pressure of keeping up with social media, juggling work, kids, family commitments, running from one task to another, and always being on the go.

The problem starts to occur when these stressful circumstances accumulate and become part of everyday life causing us to be in a more permanent state of fight or flight.

Introducing the adrenals.

The adrenals are two small, but very essential glands that are hormone-producing powerhouses that sit just above your kidneys. Closely linked to the sympathetic nervous system the adrenal glands produce the hormones cortisol and adrenaline. In times of stress, the adrenal glands can't produce enough of these hormones to keep up with the demand and quickly become depleted resulting in fatigue and burnout.

It's important to note that adrenal fatigue isn’t a diagnosis you’re going to get from your doctor. There are three stages of adrenal fatigue, and if you surpass these three stages, you may enter an adrenal insufficiency, which is now something your medical doctor can diagnose.

The stages.

Stage 1: Wired and tired

This stage is characterized by high cortisol levels, especially at night, leading to insomnia, insulin resistance and abdominal weight gain. People often feel energized but in an edgy wired way.

Stage 2: Stressed and tired

In this stage, many people wake up early in the morning (often around 3 am) and are unable to fall back asleep.

Stage 3: Burnout

This stage is characterized by exhaustion, regardless of how many hours of sleep they got the night before.

How to treat adrenal fatigue.

The best way to treat adrenal fatigue is to address the root cause: stress. Think about your daily stressors, how can you take health back into your own hands? If you suffer from adrenal fatigue, the most important thing you can do is to establish a routine.

Here are my top suggestions.

1.) Get adequate sleep. Seven to eight hours a night is ideal, and if you can get to bed well before midnight, you get extra points. Sleep is when our bodies do most of their healing.

2.) Schedule "me time" as part of your daily routine and make it a priority.

3.) De-stress. Whatever this may look like for you; practice it every day.

4.) Eliminate refined sugar and processed carbs. The problem with simple sugars is that they quickly spike our blood sugar, causing us to crash soon after. When there is no more sugar in the blood, our energy dips and we start to crave sweets because sugar is the fastest source of energy. This fluctuation in blood sugar can lead to metabolic syndrome, insulin resistance, and Type II diabetes. Because your adrenals produce specific hormones that are used to balance blood sugar, too many spikes can cause a ton of stress.

5.) Eat a clean diet of organic, fresh, plant-based whole foods. Load up on vegetables, fruits, nuts, legumes, beans and whole grains. If you eat meat, buy organic grass-fed.

6.) Don't limit your healthy fat intake. Healthy fats are essential for energy, which you need more of when your adrenals are burned out, and they can help stabilize blood sugar by slowing the absorption of carbohydrates.

7.) Don't limit your salt intake. Just focus on sea salt. Sea salt is rich in minerals to support adrenal health whereas table salt is stripped of its nutritional value. I like to add 1/4 tsp into my morning water.

8.) Kick the coffee habit. Caffeine is very similar to adenosine, a natural chemical in the body that stimulates our nervous system in the brain and promotes sleep. When we drink coffee, the caffeine fits into adenosine receptors in our brains and blocks the adenosine. As a result, we don’t feel tired. Hello coffee buzz! The last thing we want to do is add more stress by consuming caffeine, which ultimately stimulates our adrenals further and triggers them to release more stress hormones. Swap your caffeine fix for herbal teas, turmeric or mushroom lattes or coffee substitutes that don't contain caffeine.

9.) Use plants as medicine. Since the beginning of time plants have been used as medicine. Their medicinal properties can improve our health by aiding in the natural healing of our bodies. By supporting the adrenals with the correct healing modalities, we can increase our body’s ability to handle stress.

Here are my some of my favourite stress-busting adaptogens.

ASHWAGHANDA has immuno-modulating effects that boost and regulate the immune system and lower cortisol levels. It’s known as a calming tonic that reduces anxiety, improves sleep, and combats inflammation.

RHODIOLA contains the phytochemical salisdroside which helps resist anxiety and aging. Other benefits include suppression of the production of cortisol, increased levels of stress-resistant proteins, resistance to mental and physical fatigue, and protection against oxidative stress, heat stress, radiation and toxic chemicals.

HOLY BASIL supports a healthy response to stress and fatigue. It can provide mental clarity while nourishing the mind and elevating the spirit. It’s also used to boost the immune system, and regulates blood sugar, blood pressure and hormone levels.

SCHISANDRA helps balance hormones naturally and therefore improves our ability to deal with stressors, both physical and psychological. Schisandra helps nurture the adrenal glands and turns down an overproduction of “stress hormones” like cortisol. It’s also linked with better mental capabilities, physical endurance and metabolic health.

WILD OATS support healthy nervous system function and offer support for occasional tension associated with normal, day-to-day stress.

ASTRALAGUS increases the amount of anti-stress compounds our bodies use to prevent and repair stress-related damage. By reducing the ability of stress hormones like cortisol to bind to receptors, astralagus boosts immunity and shields the body from the effects of stress.

MEDICINAL MUSHROOMS including Reishi, Shiitake, and Maitake have antioxidant properties. Each mushroom has adaptogenic, anti-tumor and immune enhancing properties.

Daily Adrenal Support

10.) Supplements

I’m a huge fan of Botanica Health Daily Adrenal Support. It only contains five ingredients: Rhodiola, holy basil, ashwagandha, schisandra, and wild oats milky seed. This unique blend helps explicitly to nourish and strengthen the adrenals when the body is under stress.

You can find this product at your local health food store, or order online by clicking here.

For added adrenal support, you can also take magnesium, omega-3 fatty acids, vitamin B complex, and vitamin C.

Recovery from adrenal fatigue takes patience. Depending on your stage of fatigue, it can take anywhere from 3 months to 3 years to recover. If you need professional guidance, I offer one-on-one consultations. Click here to get in touch. Otherwise remember, finding balance is key. Slow down and listen to your body.

In love and health,

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns, it is essential to discuss these with a Holistic Nutritionist or relevant health professional.

This recipe was sponsored by Botanica Health, however all opinions are my own. I only recommend products that I know, trust and love! Thank you for your ongoing support – I know you guys will love this product!

For more inspiration and information from Botanica Health, check out their Instagram by clicking here.

Self-Care Practices for the Mind, Body and Soul

Self-Care Practices for the Mind, Body and Soul

Ask yourself, what have I done today that feels nourishing, supportive and inspiring for my wellbeing and joy? 

If you can answer this question, then you are well on your way to working a conscious self-care practice into your life. Self-care comes in many different shapes and forms, but the purpose is always the same: to deepen the nourishment, support, and care you give yourself.

How to start?

Start small. Savour a cup of tea, read a good book, listen to your breath for 5 minutes each day, walk barefoot in soft grass, or soak in a hot bath. Choose something that gives you pleasure. Something that will nourish your mind, body and soul.

Here are a few of my personal favourites.

Read More

8 Secrets to Your Best Sleep Ever

8 Secrets to Your Best Sleep Ever

There isn’t one aspect of your mental, emotional, or physical health that is not affected by the quality of your sleep. Sleep is so important to our health and many times, it’s the last thing we think about.

Many people fall into the trap of believing that sleep should come naturally and easily, but in the day and age that we live in, it’s becoming harder and harder to sleep well. This is due to our diets, the cities that we live in, and not respecting the natural circadian rhythms of our bodies.

So, before you reach for that pill, try these tips and watch as your body flows back into its natural sleep cycle.

Read More

How to Eat Right for the Rest of Your Life

How to Eat Right for the Rest of Your Life

Mindful eating is one of the foundational teachings of Buddhist philosophy and is known to be a type of meditation where you eat slowly to expand awareness to the ritual of eating. For many of us, busy lives mean eating behind the wheel, at our desk at work, or in front of the TV – just about anywhere except the kitchen table. The act of eating then becomes a mindless task rather than an enjoyable, nourishing experience as it should be.

Slowing down to enjoy your meal allows you to become attuned to what your body needs and to realize when you’ve had enough. One of the greatest benefits of mindful eating is that you don’t have to “diet.” When you eat mindfully, you learn to trust your body.

Here are 8 different ways you can incorporate mindful eating into your mealtime routine.

Read More

5 Rules for a Happy & Healthy Gut

5 Rules for a Happy & Healthy Gut

Did you know that the body is actually composed of more bacteria than cells? It’s true! Most of these bacteria live in our gut and believe it or not they play multiple roles in our overall health. As we know, the gut’s purpose is to help us with all aspects of digestion, but what you may not know is that it is actually considered a key player in regulating inflammation and immunity. In order to boost your immune system the first thing you need to do is heal your gut.

Here are 5 simple rules you can use every day to support better gut health.

Read More

Reduce Unhealthy Food Cravings With These 6 Tips

Reduce Unhealthy Food Cravings With These 6 Tips

Picture this... 

You’ve had a rough day and head straight for the fridge, you see the fruits and vegetables, but right next to them you see left overs from last nights dinner, a cheesy fully loaded slice of pizza. Move aside, you think to yourself, pizza I’m coming straight for you! You take a bite and then another and then all of a sudden, feelings of comfort and relief fill your crappy day and turn it around.

Or how bout this, you’re eating something absolutely delicious and you’ve reached to the point where your now feeling overly satisfied. You know you should put down your cutlery, but there’s this gnawing feeling at the back of your mind saying, “Just finish everything on your plate, you know it tastes so damn good!”

I’m sure you’ve experienced at least one of these scenarios. Heck, maybe even both! Have you ever wondered WHY we get these intense cravings? Sure, the body has natural cues to tell us to stop eating, but what it REALLY comes down to is whether we listen to it or not.

Let's walk through some of the main causes and then I'll share some helpful tips for overcoming them.

Read More