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Allie
21/Nov/2017

By Allie Mitchell, Clinical Director

The importance of eating healthy cannot be stressed enough. When we eat good, we feel good! Eating the right fruits and vegetables is important in getting our daily dose of vitamins and minerals and replenishing the cells in our body. The foods we eat will either build us up, or break us down. While it may be different for everyone, most people will say they feel much better after a plate of salad, roasted vegetables, and chicken, fish or steak than ones with processed meats or dairy.

HEALTHY MEAL IDEAS:

  • 2 HARD BOILED EGGS, SIDE SALAD, AND ROASTED CARROTS
  • GRILLED CHICKEN BREAST, GREEN BEANS, CELERY (I really like them with white wine mustard)
  • ROASTED BROCCOLI, FISH, PIECE OF EZEKIEL TOAST
  • RICE CAKES, SCRAMBLED EGGS, AND SALSA

These are just a few ideas, and ones that work for me. Also, when I’m in a rush, I’ll grab a protein bar from our shelf for extra protein and it’s gets me through until my next meal!

“Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” Romans 12:2


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Allie
21/Nov/2017

By Allie Mitchell, Clinical Director

As summer is winding down and Labor Day being right around the corner, I wanted to share about our smoothies and why they have become so popular! Smoothies are an easy-to-digest way to get your macro-nutrients in while at the same time being healthy and delicious! The smoothies we make here at The Nutrition And Wellness Center are easy and fast to make. They have all the quintessential nutrients you need to keep you going through the day with energy and renewed stamina. Our recipes are simple, and we find that our clients keep coming back for more.

SMOOTHIE RECIPE:

  • GET ANY SIZE STANDARD CUP
  • 1 CUP OF ICE
  • 1/2 CUP OF FROZEN FRUIT (organic is ideal, I love blueberries!)
  • 1.5 to 2 CUPS OF WATER
  • 2 SCOOPS OF ULTRAMEAL or SP COMPLETE
  • 1 tsp FLAX OIL
  • A FULL DROPPER OF STEVIA  (optional)
  • TURN ON BLENDER, BLEND UNTIL DONE (usually 1 min. or less!)

We have a Vitamix blender at the office, but any blender will do. We also use organic frozen fruit from Costco and flax oil straight from Barlean’s.

Stop by and I can make you one for lunch or a midday snack.
COST: $5

“Moreover, that every man who eats and drinks sees good in all his labor— It is the gift of God.” -Ecclesiastes 3:13


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By Elizabeth Mitchell, Certified Personal Trainer, Menu Planner, & Lifestyle Therapist

Let’s become confident in physically training our glorious bodies that the good Lord has given us. Who’s in? I know I am!

Confidence in exercising starts when we successfully achieve a daily work-out routine. 20-30 minutes a day of walking, biking, yoga, or strength training is a great way to start! Confidence in our bodies can come when we become victorious in sticking with the decision we made to workout. We can do this!

It is Gods will for us to have physically strong, healthy bodies.

I invite you to proclaim & declare this over yourself daily until you become it: “The more confident I grow in my ability to be physically active, the more courageous I will become to try new things with my glorious body and mind.”

This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us. 1 John 5:14


Julie Mitchell
21/Nov/2017

Infused water with lemon,   cucumber and mint on wooden background

DRINK WATER!
Could losing weight, getting rid of headaches, pooping daily, body/mind healing, feeling better overall … really be this simple for some people?

YES! Water intake and fluid balance are among the least understood and most neglected areas of overall health and weight management. Because water is very important to health, our bodies attempt to maintain proper fluid and water balance at all times. Consuming too little water can result in water retention. Increasing water intake can actually decrease water retention and the bloating and added weight that accompany it. Read on to find out more.

How much water do we need?

Although individual variation exists, drinking 1/2 your body weight in ounces each day is what is recommended. (If you are working out with perspiration, increase that amount by 20-50%).

7 Tips to Get Water Down!

  1. Are you a sipper or guzzler? If you don’t seem to find the time to get water down during the day, you may need to become a guzzler and I call that “Cameling Up”. Set a reminder alarm on your phone until you get the routine in place. Try getting 40-50% of your water intake  before you leave the house for the day.
  2. Keep a water bottle that measures fluid ounces with you throughout the day: home, car, gym or at your desk at work. This way the counting is done for you, just remember to refill it throughout the day. All you need to worry about is finishing the bottle/s between the time you wake up and the time you go to bed (recommend getting water in two hours before bed so you have better chance of sleeping peacefully through the night).
  3. Get a measuring bowl…
    • Fill up your favorite glass to drink from.
    • Pour that water into the measuring bowl to see how many ounces it is.
    • Lastly, determine how many glasses you need to consume a day to meet your goal of half your body weight in ounces of water. Make that be your plan.
  4. Look in your iPhone! Go to the App Store for water/hydrate tracker apps. Keep post-it notes on your refrigerator or desk reminding you to drink a glass of water until it becomes habit.
  5. Create a buddy system with a family member, friend, or co-worker to make sure
    you are drinking your water.
  6. Add essential oils from doTERRA plus  fruit or veggies to give it a satisfying flavor. Examples: Fresh lemon, cucumber, or lime slices  with a sprig of mint. 1-2 drops of essential oils like lemon, lime peppermint, cinnamon, spearmint, or wild orange to a glass or stainless steel serving of water. (Always use glass or stainless steel with essential oils.)
  7. Interesting fact: If dehydrated, Colon Hydrotherapy is the fastest way to hydrate the body (over drinking water)! Many healthy people utilize colon hydrotherapy as part of their regular health regime.

How can I find out how much water I have in my body?
It’s very simple and easy to find out. Our office offers a Bioelectrical Impedance Analysis(BIA). BIA calculates and estimates your tissue and fluid compartments – using an electrical current. It measures the body fat in relation to lean body mass. It is an integral part of our health and nutrition assessments.

Won’t I feel more bloated and retain more if I drink more water?
Drinking the appropriate amount of water actually reduces water retention and bloating, even during menstruation for women. Since your body is constantly regulating its fluid balance, you can overcompensate by retaining water if you are not drinking enough. Drinking more water can also help you lose those few extra pounds and aid with proper digestion.

Finally, if you struggle with water intake, remember it’s about gradually working up to your goal of half your weight in ounces. Some days you will hit the mark and others you will celebrate the effort made towards it.  It’s never too late to start—the changes you make today then sustain in the weeks to come, will absolutely effect the quantity and quality of your years down the road!


Julie Mitchell
21/Nov/2017

Jeff and I choose a word theme for the year the helps us stay focused and moving forward. He selected SIMPLE and I picked CLARITY. With all the books on the subject of weight loss, I often tell my clients there is nothing new under the sun. Don’t get lost in battle of seeking a fad diet or next guru expert on weight loss. It really is not complicated when it comes to weight loss for most people, but it is important to understand how you might be sabotaging your weight loss goals. We need to learn to listen to our body as it talks to us and equally important is listening to the leading of the Good Lord through our spirit. Heavenly wisdom and truth speaks with great CLARITY and takes the complex and makes it quite SIMPLE!

 

1. EAT BREAKFAST
When we get up it is time to BREAK the FAST. Blood sugar will be low and the body needs fuel. Pushing through without nutrients will support the firing of the stress hormone cortisol. Too much cortisol=stored body fat.

2. DON’T FOCUS ON A LOWFAT DIET

When we try eating low fat, it usually results in high carbohydrate intake. Carbohydrates include fruits and vegetables which we want to eat plenty of, but go easier on the fruits by having twice as many vegetables. The real culprit tends to be the grains, whole grains as well as processed ones. Whole grains are a much better choice but we will want to limit to ONLY 1 grain a day while trying to loose weight. Grains include breads, pasta, tortillas, chips, rice, and quinoa. Most grains are fairly high in carbohydrates, which raise blood sugar and insulin levels. Insulin triggers fat storage by the body, so if we have a high grain (or sugar-rich) diet, our body gets a constant signal to store fat. Let’s remember that fats are very import for the body if they are the good fats. So try focusing your diet on clean fish, flax oil, olive oil, and walnuts to name a few.

3. CONSUME PROPER AMOUNTS OF PROTEIN

The wonderful building blocks of the body: PROTEIN. We want to include protein at all meals and snacks during the day to support this amazing body we’ve been given. It will help us feel full and satisfied. This is a very important part of proper body composition and weight management. So look to consume organic meat, fish, eggs, beans or Ultrameal shakes throughout the day.

4. STOP STRESSING OUT… LET IT GO!

I love the way the movie Frozen reminded so many of us the importance of LETTING GO. We do not need to be in control of all things around us and that includes people. We can do what we can do and that is all we can do. When we hold on to things that are out of our control anyway, we set the stage for overload of that stress hormone cortisol again which = STORED BODY FAT.

5. GO TO BED
Pushing past bedtime, can negatively impact hormone levels that control appetite, ability to sleep through the night, and burn fat. Staying up late can also put us in the mood for munchies that are often filled with “not needed” carbs that will most likely be stored as body fat.


Julie Mitchell
21/Nov/2017

duftoele

Weight Loss Support

Herb

Adreno Distress– A natural, non-stimulating product that effectively rehabilitates the body’s energy system at the cellular level so the glands can again function in youthful, resilient, and effective ways while not over-taxing an exhausted gland.

Homeopathic

Metabopath– Enhances the balance of the entire metabolic process, the uptake of nutrients and/or the elimination of toxic factors in any healing strategy by providing a healthy template for repairing the cellular detoxification pathways.

Nutritional

Ultrameal– A medical food formulated to nutritionally support the management of conditions associated with metabolic syndrome, such as central obesity, insulin resistance, and altered body composition. It is designed to support a healthy body composition by targeting fat loss and helping to maintain lean muscle.

Essential Oil

Slim and Sassy– this blend is designed to help control hunger and to help limit excessive calorie intake.


Julie Mitchell
21/Nov/2017

photoI love to exercise! I have a number of reasons why:

  1. Increases endorphins that compliment my call to be joyful
  2. Increases my strength to accomplish the tasks of my day with energy
  3. When in the gym it provides wonderful fellowship with like-minded people
  4. When training outside on my own it provides a quiet reflective time that allows my good Lord to pour into me
  5. Poor circulation is one of my genetic weaknesses that is always taken care of when I’m moving with exercise
  6. It helps me wear my clothes the way I like to

You will often hear me say that it takes hard work to get to The Promised Land of Wellness, but it is worth it. We must be aware that it will always take diligent work to remain healthy, but once we get there we must realize going back to bondage of poor health is not an option. We are not meant to be stagnant in any way: physically, mentally, or spiritually. We should be uncomfortable in all those areas regularly, which guarantees us that we are not sitting in stagnant waters with the snakes and mosquitoes.

Did you know?

  • Active adults, athletes and those desiring to build muscle mass need additional dietary protein.
  • 7 out of 10 Americans don’t exercise regularly.
  • 3 out of 10 Americans don’t drink enough water.

We know that regular exercise will support the body functions and make us feel great too. We need to realize that increased physical demands on the body will create:

  1. INCREASED NUTRITIONAL DEMANDS. Protein not only helps build the muscle after a workout but also in the recovery process. My routine for years has included either an Ultrameal, Ultraclear, InflamX, or SP Complete Dairy Free shake within an hour after my work out. These are science based formulas designed to support our wellness and fitness goals that include high quality ingredients with natural sweeteners and flavors.
  2. NEED FOR INCREASED WATER INTAKE. This will support optimal physical performance. On a daily basis we should be drinking a minimum of half our body weight in ounces of water. But on days we are exercising that need can go up by 20-60% depending on the amount of sweat we release. So let’s “CAMEL UP!” I add Rehydration to my water as well as SpectraMin to replenish the electrolytes/minerals depleted thru sweat and Phyto Rad which is an amazing spagyrically processed antioxidant.

HOURS

Mon – Thurs
9:00 AM – 5:00 PM
Friday
9:00 AM – 4:00 PM
Sat – Sun
Closed
*12-1 Daily
Closed for lunch

CONTACT INFO

3715 Strawberry Plains Road, Suite 5
Williamsburg, Virginia 23188

757-221-7074

Copyright by The Wellness and Nutrition Center 2017. All rights reserved.

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