Blog



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Allie
26/Sep/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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Julie Mitchell
26/Sep/2017

By Julie Mitchell, BCND, CN

Today I saw our privy from another point of view. At that particular angle, I was able to see what was really going on under the hidden rim. What appeared to be a perfectly clean commode, was quite the contrary… Without going into the details, it was evident that those colors under the rim were not a display of overall toilet hygiene. So, without further delay, the area was sprayed with a cleaner and then with great attention, the rainbow of colors was brushed away. What remains now, is a clean toilet and understanding of how to clean it on a regular basis.
Our bodies can appear one way to us when looking in the mirror, but if we are able to get an internal glance, we can understand what is really going on under the rim of our skin. We don’t want to wait until the bathroom has a strange smell before we do a thorough cleaning of it. Likewise, our cells and the space outside cells need to be clean of debris so our tissues, organs, and systems can run at optimal levels without a buildup of toxicity. If our sweat, breath, urine, and bowels movements have a bad smell or odd colors, we can be confident something is not working right.
It is our goal at The Nutrition and Wellness Center to shine a light on what may be going on underneath our skin and give us confidence in a wellness plan that keeps our insides clean on a regular basis. Each of us who work here, knows how important it is to address symptoms of toxicity before a major problem arises. So, we do a series of cleansing and cleaning out our systems regularly to support a healthy internal environment for our optimal health. Whether it’s a biomeridian scan, colon hydrotherapy, body movement, infrared sauna,  herbs, homeopathics, etc. whatever you may need, we are here to help you understand how to be proactive in achieving balanced internal self-cleaning environments. We are here, because you are there.

“For God, who said, ‘Let light shine out of darkness,’ made his light shine in our hearts to give us the light of the knowledge of the glory of God in the face of Christ.” 2 Corinthians 4:6


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Allie
26/Sep/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


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Allie
26/Sep/2017

By Allie Mitchell, Clinical Director

I used to walk in fear of fats! Butter, oils, anything that had high fat and calories… I was afraid. A lot of people are afraid of fats… You shouldn’t be! Healthy fats, like omega-3 EFAs in flax oil, salmon, pumpkin seeds, fish oils, and walnuts will help nourish you (both physically and mentally). To me, it’s like BRAIN FOOD.

Omega-3 is an essential fatty acid, a healthy fat, that your body uses to support a range of bodily processes such as the immune system, mood management, cholesterol regulation, and more.

I put flax oil in my smoothies every morning, and notice a huge difference in my day! I’m able to come across clearer to people, work better, and feel a real difference in my work day.

“You love what is right, and hate what is wrong. Therefore, God, your God, has anointed you, pouring out the oil of joy on you more than anyone else.” -Hebrews 1:9


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Julie Mitchell
26/Sep/2017

By Julie Mitchell, BCND, CN

One definition of eclipse according to Webster dictionary is a loss of power or success.

Today, August 21, 2017, will be a total eclipse when the sun looks like it is completely covered with a dark circle because the moon is between the sun and Earth.

Let’s view the SUN as our power source of healing, life, and vitality; the EARTH, as the human body that knows how to heal itself, and the MOON as the thing that gets in the way of healing. The MOON could represent microbes like bacteria, candida, viral, parasites, or chemical/metals which are creating a loss of power and successful system functioning… What can we do to remove the damaging effects of the MOON blockage? Eat proper ratios of protein, carbs, and fats! Eat low processed foods, drink half your body weight in ounces of water daily, and find out what the blocks of vitality are. One of the things I’ve been called to do is finding the hidden causes of eclipses so the SUN can get its full glow to the EARTH. The effects of removing the MOON will be vitality and fullness of life because the EARTH knows how to heal itself when given the right raw materials in the correct environment.

“The mighty God, even the Lord, hath Spoken, and called the earth from the rising of the sun unto the going down thereof.” Psalm 50:1


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Julie Mitchell
26/Sep/2017

By Julie Mitchell, BCND, CN

I work often with women who are going through various symptoms of menopause and are willing to step back and look at ways to help them move through this season. Men on the other hand, often want to avoid doctors or anyone who will give them directions. Have you ever been in a car with a man who won’t pull over for directions and you know he doesn’t have a clue where he is headed? It is critical for some of our guys to pull over and ask for directions to the nearest state of well being. Male Andropause is a period of time when there is a decreased production of male hormones.

4 Areas of Imbalance Men May Want to Pull Over and Get Directions For:
SEXUAL  lower sex drive, erectile dysfunction, decreased size of testes, less spontaneous erections
SLEEP  insomnia, increased sleepiness, difficulty falling asleep
PHYSICAL less muscle mass, increased body fat, reduced strength and endurance; less energy, decreased bone density, hair loss on body, increase in body heat
EMOTIONAL decreased motivation, lower self-confidence, increased sad /depression, difficulty concentrating or remembering things

The Mayo Clinic states that on average, males after the age of 30 lose 1% of their testosterone levels each year.  This process is typically a very gradual one in which the changes happen so slowly that men are not even aware of them. These are the guys that don’t need to pull over for directions. For others though, changes in sexual function, energy level or mood are more noticed and affect areas of their life more dramatically. These are the men that need to pull over for directions. As with women going through menopause, one of the most important glands of the body are the adrenal glands. They must be cared for and supported during this phase of life with great wisdom. Stress, be it emotional, work related, relationships, internal or external toxins, will weigh very heavily upon these precious walnut sized glands that sit on top of the kidneys. It will be important for men to allow themselves time to discover what is needed for them to move through this season with confidence and strength. And let’s not forget to give a shout out about the very important liver…where all the hormones are first conjugated and produced from cholesterol.

6 Directions that Can Lead Men to Feeling Manly Again:
LIFESTYLE  Eat a healthy diet that does not include refined sugars and grains or at least are minimally consumed.  Eat adequate amounts of protein, vegetables and fruits.  Move it or lose it…exercise 3-6x week with cardio and weight resistance exercises.
BREATHE  Deeply and peacefully throughout the day. Count your blessings and don’t sweat the small stuff.
WATER Drink half your body weight in ounces a day, more if you have sweated during exercise.
Saliva Hormone Assessment:  You can have saliva hormone testing to determine not only testosterone levels but other important hormone levels that are in the male endocrine system.
ADAPTOGENS  This is a substance or practice that helps to regulate the body and help move it towards homeostasis. There are a number of adaptogenic herbs and homeopathics that can support the male endocrine system during the andropause years. Consider practices like yoga, meditate on inspiring words, breathing deep, and developing an intimate or deeper relationship with God.
JOIN FORCES with a healthcare practitioner:  Who will support you with your goals of achieving wellness holistically and naturally. A bioenergetics practitioner will be able to lead you in the discovery of the underlying causes of these hormone imbalances and help you to restore this balance through various modalities.


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Julie Mitchell
26/Sep/2017

If you are constantly sneezing, wiping your nose, scratching somewhere, watching hives or acne break out, then you may be showing sensitivities to foods or environmental elements. Allergy symptoms are the immune system responding with hypersensitivity to a nontoxic substance, like pollen, in the environment called an allergen. It then produces antibodies called immunoglobulins(IgE) that contribute to the symptoms. To support the immune and lymph systems this season naturally, the following 5 ways will give it a push up that allergy hill. Allergies play a big part in missed school and work days.  Allergies affect as many as 30 percent of adults and 40 percent of children according to the American College of Allergy, Asthma, and Immunology. (Allergy Facts. http://acaai.org/news/facts-statistics/allergies, retrieved April 8 2015). It is possible to make it through this allergy season in a new and fresh way by following any of the tips below.

  • BREATHE DEEPLY AND MOVE
    1. Since it doesn’t have a heart to pump it, the lymph vessels need help so get the body moving. Walking is something most people can do as well as bouncing with your bum on an exercise stability ball for 5-15 minutes 1-3x day. Hold onto a chair for stability if needed. A rebounder works wonders for this too.
    2. For more advanced movements, try jumping with imaginary rope or jumping rope for 1 min, 7x day.
  • NETI POT
    1. Clear out the sinuses that are filled with tree, weed and flower pollen with a shower to the nasal pathways using a neti pot with saline solution.
    2. Use warm water with ½ tsp of saline solution like Celtic sea salt. Put the spout end into one nostril, lean over sink and let it flow out the other side. Simple and easy but a little intimidating the first time. Give it a try with confidence know that you are supporting with mucosal lining of the sinuses.
  • ESSENTIAL OILS and BELLY BREATHING
    1. Diffuse, apply to skin, or ingest DOTERRA’s highest quality oils using this blend called The Allergy Bomb: Lemon, Lavender, Peppermint
    2. Put a drop of the above oils in palm of hands, and get the lymphatic system moving through belly breathing which expands and contracts the lungs that encourages movement of the lymphatic fluid
  • AVOID FOODS THAT MAY CONTRIBUTE TO INFLAMMATION
    1. Dairy products from a cow like milk, cheese, ice cream and yogurt (be cautious with goat or sheep products too)
    2. Products containing wheat/gluten like bread, pasta, crackers, cookies, pastries
    3. Reduced or eliminate all grains like rice, oats, rye (if eating them choose whole grains only)
    4. Refined sugars and foods higher on the glycemic index like cookies, chocolate treats, desserts (careful not to switch to artificial sweeteners, if something needs sweetening try stevia)
  • HERBS AND HOMEOPATHIC REMEDIES
    1. Echinacea, olive leaf, cat’s claw, myrrh, sambucus
    2. Homeopathic remedies specifically combined for food or environmental sensitivities and drainage
    3. We only use the highest quality with full potency and effectiveness.

The Nutrition and Wellness Center specializes in individual care for those struggling with acute as well as chronic issues. When it comes to this season of high allergens in the air, allow us to serve you with multiple modalities. Whether it is increasing movement in our new gym 180 Transfiguration, spagyric potent liquid herbs, homeopathic remedies, the high quality DOTERRA Essential Oils, superior nutritionals, menu planning or colon hydrotherapy, we are here to bring freshness and creative ideas to the people of Williamsburg and the surrounding communities.

Check out our local pollen count at these sites:

http://www.accuweather.com/en/us/williamsburg-va/23185/allergies-weather/336221

https://www.pollen.com/forecast/current/pollen/23188

“Then the Lord God formed the man of dust from the ground and breathed into his nostrils the breath of life, and the man became a living creature.” Genesis 2:7

PLEASE SUPPORT OUR LOCAL FAMILY BUSINESS: The Nutrition and Wellness Center


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Julie Mitchell
26/Sep/2017

QUESTION: Without This You Would Be Naked

ANSWER: Skin!

by Julie Mitchell

Fun Facts About Your Skin: Did you know your skin is the largest and fastest growing organ you have? If you’ve ever had a severe sunburn it took about a month for your skin to move through the stages of swelling, blistering, peeling and restoration. That’s because your 19 million skin cells completely renew themselves every month. This organ is working to replenish 30-40,000 old skin cells every day without you even being aware of it. Skin cells start off fat and square deep within and move their way to the surface called the epidermis flattening as they move up. Once there, they flake off and the process starts all over again. In just 1 tiny inch of the skin there are: 650 sweat glands, 20 blood vessels, 60,000 melanocytes, and 1,000+ nerve cells! Truly an amazing system God has given us! It protect us from harsh elements of the environment, keeps our organs inside, keeps us warm, and allows us to feel His creation with our own sense of touch.

“You clothed me with skin and flesh, and knit me together with bones and sinews.” Job 10:11

5 Thought-Provoking Concepts about Your Skin:

  1. Sunlight is not to be feared
  • Stanford University researchers found sunlight prompts the synthesis of Vitamin D in the body which causes immune cells to travel to the outer layers of the skin where they are available to protect and help repair damage such as that caused by sun exposure.
  • Sunlight helps promote the neurotransmitter serotonin which boosts mood and helps us feel calm and focused.
  • According to a study, in a 30-minute period while wearing a swimsuit, people will make the following vitamin D levels:
    • 50,000 international units (IUs) in most Caucasian people
    • 20,000 to 30,000 IUs in tanned people
    • 8,000 to 10,000 IUs in dark skinned people
  • Determining the healthy amount of sunlight exposure has several factors to consider:
    • Time of day, strongest exposure is 10am-4pm
    • Time of year, position of earth to sun gives stronger exposure May-September
    • Type of skin you have, fair skinned individual’s short periods of time due to burn factor while dark skinned individuals can be out longer to raise Vitamin D levels naturally
  1. Dry skin represents what is going on inside and outside this organ
  • Oregon State University research shows omega-6 and omega-3 essential fatty acids (EFAs) are crucial to skin function and appearance. Both dietary and topical supplementation with EFAs can have profound effects on the fatty acid composition and drainage of the skin. As a result, addition of various EFA-rich oils can control the inflammatory response in both dermal and epidermal layers of the skin.
  • When the skin is exposed to the sun’s heat and UV rays, it dries out the skin (less water moisture and skin’s natural essential oils) causing higher possibilities of the outer skin surface to burn. Solution: before sun exposure, drink 15-30oz of water and apply natural oils like olive oil or coconut oil to areas of body that will be exposed to sun. This hydrated, oil rich skin will be less likely to burn and will allow body to make the natural immune strengthening Vitamin D.
  • If you prefer to protect your skin from the sun, apply the natural sunscreen below to protect from UV rays. Supplementing Vitamin D3 may be needed if you run low in Vitamin D. With a simple blood test that your doctor can perform, you can find out what your level is.

Natural Sunscreen Recipe:

½ cup olive oil

¼ cup beeswax and coconut oil

2 T zinc oxide

10 drops doTERRA lavender essential oil

Directions:

  1. Put olive oil, beeswax and coconut into glass mason jar with lid loosely placed on.
  2. Put jar in pan with 2 inches of water.
  3. Put on low heat and when all ingredients are melted, add zinc oxide and lavender then stir or shake to blend.
  4. Pour into containers, preferably glass jars because of heated oils or could move to another container once it has cooled.
  5. Lather on when needing protection for the sun, reapply regularly.

3. Proper water intake keeps skin moist

  • One of my Core 4 Foundational Principles is drink half your body weight in ounces of clean pure water daily. Doing this will have profound effects on the largest organ. Don’t like to drink water, not a problem…Camel Up! try drinking 15-20 ounces in thirty seconds 3-5x day.
  • University of Wisconsin Health says the skin is an organ, and just like any other part of the body.  And skin cells, like any other cell in the body, are made up of water. Without water, the organs will certainly not function properly or at their best.
  • Water gives the skin a natural face lift, less wrinkles. If your skin is not getting enough water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling.
  1. The skin is a secondary drainage pathway
  • If the skin is presenting symptoms like eczema, psoriasis, acne, warts, dry, itchy skin it could be because one or more of the main drainage pathways (liver, lymph, lungs, large intestines, kidneys) are blocked. Since healing comes from within the body, finding out where the imbalances are inside can help support the outside expression through the skin.
  • Setting up an appointment at The Nutrition and Wellness Center or with a similar clinician to find out what is going on under the hood of the skin, might be just what you or a loved one needs to support the movement toward a smoother, healthier outer covering.
  1. Dry brushing the skin promotes body wellness
  • As mentioned above, the body filters and drains toxins out through a number of organs, glands, and systems: large intestines, kidneys, liver, lungs, lymphatic system, sinuses, and the skin. Dry skin brushing supports the detoxification of the skin and provides a gentle internal massage.
  • Dry skin brushing helps exfoliate the skin and removal of dead dry skin. It helps open up clogged pores and lets the skin shine.
  • Dry brushing can be a preventative for dry skin, thus stimulating skin renewal that is super soft to the touch

One Way to Dry Brush the Body…

a. Begin with your feet and brush vigorously in circular motions.

b. Continue brushing up your legs.

c. Proceed to your hands and arms.

d. Brush your entire back and abdomen area, shoulders and neck.

e. Use circular counter-clockwise strokes on the abdomen.

f. Lightly brush the breasts.

                    

 


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Julie Mitchell
26/Sep/2017

Lovingly created by Julie Mitchell for her family and friends

EASY TO FOLLOW DIRECTIONS:

Cut spaghetti squash in half, scoop out seeds, drizzle with olive oil and lightly salt, bake face up 1 hour at 350-400 degrees

Saute veggies for 5 minutes in pot: onion, zucchini squash, yellow squash(add more veggies if desired: carrot, celery, etc) in olive oil(1-2tsp)

1 can of mushrooms(or fresh)

Cooked chicken(option: I also added ground turkey)

1-2 jars of organic spaghetti sauce(or your own blend)

Season as desired with salt, other seasonings like basil, oregano

After spaghetti squash is done, cut diagonally and horizontally then scoop into sauce

Stir everything together and serve (with a sprinkle of goat or sheep cheese for final touch), ENJOY!

Creative name by Taytem Riley


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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