My Favourite 10 Minute Morning Ritual

The American Conference on Physician Health revealed some remarkable research, which highlighted the importance of one simple tool in preventing burnout amongst health care providers and physicians. The remarkable thing was this experiment lasted 14 days, yet the results held for beyond a year. You may be wondering what kind of magical unicorn were they given?

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Mallory Ryan
How to Let Shit Go...

Does it sometimes feel like Satan himself scribed your to-do list? A piece of paper that lists EVERYTHING you want to get done in a ridiculous time frame with very little reward for doing so. Sounds fun..

Ok fine, I get it. You’re organized, efficient and writing it down itself can seem like a stress reliever. Maybe it means you’re a mom that’s “adulting” and brain fog is real. I get that part too.

Setting goals is amazing. I preach it all the time! However I will not let you set unruly expectations of yourself and feel like a failing blob at the end of the night because you’re not super human.

If this doesn’t seem to hit a cord and you are not a “to-do lister” than let me ask you if any of these scenarios seem to ring a bell…

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Mallory Ryan
Lean Into Your Own Corner – Unapologetically

We all know those women – the ones who seem to glide in the room, smiling effortlessly, laughing infectiously and sparking conversation with whomever they please. They are not arrogant or conceited. In fact, the “air” about them also seemingly has nothing to do with their appearances. So what is it? Why are these beautiful creatures so alluring? Well, their secret is that they are unapologetically confident.

I think all of us women go through times where we feel “less than”. We base our self-worth on the phase “I’ll be happy when I am __________ (thinner, more successful, a mother, etc.)”. Did your mind easily fill in the blank? If this seems to be a reoccurring thought of yours, then I want you to understand that we not only just think this, but we continue to seek information that reinforces that this thought “must be true”. We do this by comparing. We compare ourselves to anyone and anything that will confirm these beliefs. Friends, social media, magazines, anything your mind can grasp as “proof”…

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Mallory Ryan
Cold & Flu Survival Guide

Tis the season to discuss the ever so un-sexy topic of cold and flu prevention. A lot of us skip over these posts as we glide through Facebook or other forms of social media. “I feel fine, I don’t need that.. Im on the hunt for the newest superfood that will shrink my waistline in 7 days”. Well, Im here to tell you to listen up for a minute, because the moment you start to feel that ache, phone your mom, pour your soup in a cup and collapse on the couch watching Netflix, you’re going to wish you read this.

So, we all know what the flu entails – typically it is a miserable 3-5 days of high fever, deep aching and other cold symptoms. Trust me, once it hits, all you want to know is how to get rid of it. I’ll shed some light on a few helpful tips for building your immune system and enhancing prevention.

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Mallory Ryan
Exhausted, Overwhelmed and Weight that Won't Budge?

Have you ever heard of your adrenal glands? If not, don’t worry. Most haven’t! They are 2 small, yet powerful glands that sit just above your kidneys and let me tell you, if anyone fits the saying “small but mighty”, it’s these guys. The adrenal glands control multiple functions in our body including your stress response, weight, blood sugar, blood pressure and even immunity. I told you..small and mighty.

Fight or Flight

Essentially the adrenal glands biggest claim to fame is the “fight or flight” response. This basically allows our bodies to mobilize all of its resources in order to deal with stress once it arises. It actually causes quite a beautiful and intricate physiological chain of reactions during acute times of stress. A hormone called cortisol is called upon immediately…

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Mallory Ryan
Sustainable Weight Loss – Is It Possible?

So, it’s a Monday.. it can be any random Monday really, a day filled with goals and good intentions. Unfortunately, we soon realize that the “big plan” we made in our head Sunday night, is a little harder to execute than we thought when we were watching netflix and eating our bowl of chips. “No big deal. Im having a “last snack” before tomorrow hits.. because when it hits, watch out! I will be an organic, yoga-loving, home-cooking, green smoothie sucking goddess”. Right?

Wrong. Trust me, for those who know me, I am not a pessimist by any means. Actually, I am normally a little left of the realists and can occasionally be found sitting in amoungst the dreamers. However, when it comes down to the science and medicine.. I can be a bit “matter of fact” about it. I want to know what works and I want my patients to reap the benefits.

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Mallory Ryan