By Allie Mitchell, Clinical Director

As 2018 begins, a lot of us have started getting back to thinking about our health! With that, it’s important to be reading food labels and figuring out which foods and drinks to buy. Before going to the store, I love making lists… I used to grab whatever looks healthiest and never looked at the labels to find out what was in it. Big NO… Double checking labels is so important! I actually found out last month my favorite turkey slices are filled with sodium nitrates. I threw the package away and am the better for it.


  • Artificial Sweeteners/Aspartame — found in: diet drinks, jello, ice tea, chew-able vitamins, toothpaste(!)
  • High Fructose Corn Syrup — found in: breads, candy, flavored yogurts, salad dressings, canned vegetables
  • Monosodium Glutamate (MSG) — found in: Chinese food, many snacks, chips, cookies, seasonings
  • Trans Fat — found in: margarine, chips, fast foods
  • Common Food Dyes — found in: American cheese, macaroni and cheese, candy, carbonated beverages
  • Sodium Sulfite — found in: wine, dried fruit
  • Sodium Nitrate/Sodium Nitrite— found in: hot dogs, bacon, ham, luncheon meat, cured meats, any other type of processed meats
  • BHA and BHT (E320) — found in: potato chips, gum, cereal
  • Sulfur Dioxide (E220) — found in: beer, soft drinks, dried fruit, juices, wine, vinegar
  • Potassium Bromate — found in: breads

Remember, what we eat is either helping feed disease or fight it. We have the power to change.

We know it’s hard to always avoid ingesting these common but toxic additives all the time, so we’d love to help your body release them through healthy cleanses, colon hydrotherapy, or infrared sauna.

“For He wounds, but He binds up; He shatters, but His hands heal.” -Job 5:18

“Top 10 Food Additives To Avoid.” Hungry For Change,


By Allie Mitchell, Clinical Director

The holidays are fast approaching as we enter the last few weeks of October. Most people don’t take the time to plan out their meals and stay on track with their health. Remember, health is wealth and feelings are fickle! Thanksgiving shouldn’t be a week-long indulgence, but a one-day indulgence. Our focus should be on the fun, and not so much on food. There are a lot of ways to stay on track during the month of November!

  • Get outside (pick a backyard football game, take a family walk, rake leaves, 30 minutes a day!)
  • Cook at home (make a list for meals, and plan how you will get it done!)
  • Make your desserts at home (pumpkin pie, paleo bites)
  • Always have healthy snacks on hand (cut vegetables, dips, hummus, lentil chips)

Elizabeth makes black-bean brownies that can be a delicious addition to your holiday indulgence.

So whether you eat or drink or whatever you do, do it all for the glory of God. -1 Corinthians 10:31


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.


  • GRILLED CHICKEN BREAST, GREEN BEANS, CELERY (I really like them with white wine mustard)

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


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

Julie Mitchell

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

Jeff Mitchell

8 Golden Rules That Contribute to Healthy Eating

by Julie Mitchell

Next to oxygen and water, food is the most important element you actively bring into your body in order to live life. The quality and quantity of your life is directly related to the quality of the food fuel you put in it as well as how well you digest it. Eating has potential to give us multiple positive experiences like: fuel for living, taste explosions to the palate, celebrations of life events and fellowship with others. Contrary to those are potential negative experiences with eating like bloating, gas, fatigue, constipation, diarrhea, or heartburn.


Balanced eating includes a healthy ratio of proteins, quality carbohydrates and healthy fats. Traditional Mediterranean diets have been studied for years showing those who eat this way have a decreased tendency toward cardiovascular disease and blood sugar-related conditions as well as generally living a longer, healthier, and more active life.

  • Whole fruits and vegetables
  • Nuts and seeds
  • Fish, leaner proteins and healthy oils
  • Herbs and spices
  • Beans and limited grains

A low glycemic intake of foods will help balance blood sugar levels and curb unhealthy cravings as wells as support sustained energy.

  • Top 10 Low Glycemic Foods

Apples, Berries, Barley, Grapefruit, Beans, Nuts, Oatmeal, Tomatoes, Unsweetened Yogurt, Most Vegetables

  • Top 10 High Glycemic Foods

Candy, Cookies, Juices, White Potatoes, Chips, Sugar, Most Breakfast Cereals, Soda, Sweet Snacks, White Bread including Bagels, Idaho Potatoes


A colorful food palette provides complex phytonutrient mixtures that demonstrate protective antioxidant activity to help quench harmful free radicals generated by environmental toxins, inflammation, and unhealthy lifestyle habits. These phyto nutrients contribute to vital functions in our body such as:

  • Immune system function
  • Blood sugar balance
  • Heart health
  • Healthy aging
  • Stress tolerance
  • Vision
  • Bone integrity

Take a deep relaxing breath and allow thankfulness to come in before you bring food into your body. Savor and connect with your body’s fuel as you allow yourself to be aware of how you are feeling in the moments of eating or preparing nourishment. Eating and preparing meals should feel adventuresome and gratifying. Be sure you enjoy meals often with family and friends rather than alone in front of a media sources.


Skipping breakfast or any other meal is like making your car to drive on empty. It may go a little while but then stop in the middle of the road. Eating every 3-4 hours’ smaller meals allows 5 pit stops for fuel intake that allow for a full day’s drive without running out of gas.


Consume pure water and minimally processed foods: nuts, whole grains, and produce. When every possible purchase organic fruits and vegetables, antibiotic/hormone free proteins, and wild caught fish.


Determining serving sizes can be easy when eating from a box or a bag of food. You may be surprised to find out you’ve been consuming well beyond 1 or 2 servings in one sitting as you go through mindless eating. A serving size of almonds is 12-14 while walnuts are 7-8 halves.


The body digests food when the autonomic nervous system is in the parasympathetic state = rest + digest. The opposite of that is sympathic state = fight or flight. This means leaves all arguments, stressful work and negative thoughts away from the eating area. It’s important to be purposeful in creating a peaceful environment when breaking bread with others or by yourself.


Julie Mitchell

1 cup =A closed fist

1/2 cup =An ice cream scooper

2 tablespoons =A ping pong ball

1 teaspoon =The top of your thumb from tip  to joint

Meat, 3 ounces =A deck of cards

Cheese, 1 ounce =Four stacked dice

1/2 bagel =A hockey puck

1 medium sized fruit =A tennis ball

Julie Mitchell

These are must haves in our pantry both at the office and at home!

A meal packed with fresh vegetables with a dash of this and a sprinkle of that can make all the difference in the world.



What is quinoa?
While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Try a quinoa salad recipe, or serve a vegetable stir fry, over cooked quinoa instead of rice. Quinoa is my favorite whole grain for three reasons: First, it takes less time to cook than other whole grains – just 10 to 15 minutes. Second, quinoa tastes great on its own, unlike other grains such as millet or teff. Add a bit of olive oil, sea salt and lemon juice and – yum! Finally, of all the whole grains, quinoa has the highest protein content, so it’s perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain, is kosher, and is almost always organic.

Culinary ethnologists will be interested to know that quinoa was a staple food for thousands of years in the Andes region of South America as one of just a few crops the ancient Incas cultivated at such high altitude.


Liquid Braggs Aminos

What is Liquid Braggs?

Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from soybeans, that contains the following Essential and Non-essential Amino Acids in naturally occurring amounts:

Great on Salads & Dressings, Soups, Veggies, Rice & Beans, Tofu, Wok & Stir-Fry, Tempeh, Casseroles, Potatoes, Meats, Poultry, Fish, Jerky, Popcorn, Gravies & Sauces, Macrobiotics.

Ingredients: Our Bragg Liquid Aminos are made from health-giving, NON-GMO soybeans and purified water. They are an excellent, healthy, gourmet replacement for Tamari and Soy Sauce. Not fermented or heated and Gluten-Free.

Bragg’s has a small amount of naturally occurring sodium. No table salt is added. If less sodium is desired use a 6 oz. Bragg’s spray bottle and dilute with 1/3 distilled water or to taste and then either add in or spray on food.

Health Benefits:

  • A source of delicious, nutritious, life-renewing protein.
  • Taste you’ll love – Nutrition you need.
  • Great on salads, veggies, dressings, soups, rice, beans, Wok foods, tofu, gravies, jerky, poultry, fish, popcorn, meats, casseroles, potatoes and most foods.
  • Contains important healthy amino acids Braggs Liquid Aminos Include
  • no chemicals
  • no artificial coloring
  • no alcohol
  • no preservatives
  • no Gluten
  • Certified NON-GMO



What is Tahini?

What is tahini? Tahini is a ground sesame seed paste, similar to peanut butter. It is a creamy, oily, and smooth nut butter rich in calcium.Think peanut butter, only made with sesame seeds. To make tahini, sesame seeds are soaked in water for a day, then crushed to separate the bran from the kernels.  The crushed seeds are put into a salted water, where the bran sinks, but the kernels float and are skimmed off the surface.  They are toasted, then ground to produce their oily paste.

Tahini is sometimes used to replace peanut butter on bread. In the Middle East tahini is used in a variety of dishes, and is often mixed with lemon juice, salt and garlic. May be thinned out to make a sauce. It is a main ingredient in soups. You can make your own tahini by using a blender and mixing white sesame seeds with peanut oil until creamy

Look for tahini in a glass jar or a can, and sometimes in a powdered, dehydrated form in health food stores, or in the ethnic foods aisle of your regular grocery store. Tahini is great in hummus, tuna salad, chicken salad, salad dressings and soups, spreads, cookies and much more!


Celtic Sea Salt

What is Celtic Sea Salt?

Celtic Sea Salt® Brand is Doctor Recommended, more nutritious than table salt, quality certified, and tastes exquisite. Use Celtic Sea Salt® Brand for all your cooking and seasoning needs and to enrich the taste of your foods, all while adding vital nutrients to your diet.

Celtic Sea Salt is authentic, unprocessed, gourmet, whole salt from one of the most pristine coastal regions of France. Since 1976, Celtic Sea Salt® Brand has been harvested by the paludiers (salt farmers) of Brittany using a farming method that preserves the purity and balance of ocean minerals.

The Only Doctor Recommended Sea Salt

“Many illnesses are caused or exacerbated by trace-mineral deficiencies. These can be avoided by the liberal use of Celtic Sea Salt® in your cooking and the complete avoidance of all other salts, all of which contain only pure sodium chloride.”

– Dr. Thomas S. Cowan, M.D.

Light Gray Celtic Sea Salt  is a coarse, moist salt that gets a light grey hue from the pure clay soil it is harvested from. There is no comparison, in taste or in health effects, between mineral-rich Celtic Sea Salts® Brand and chemically-treated iodized salts. Celtic Sea Salt® Brand Light Grey Celtic® has a rustic old-world flavor that is more assertive than other salts. Try using it in cooking, for soups and stews, grilling, or grind it with a mortar and pestle or salt grinder.

“Celtic Sea Salt is the salt I use in all my recipes for my family and friends. I  feel great knowing that they are getting quality trace minerals and that my meals turn out flavorful.   One shaker bottle lasts a long time and my favorite is Celtic’s Flower of the Ocean which is sold here at The Nutrition and Wellness Center.”  Kristy Whitehead


Extra Virgin Olive Oil

What is Extra Virgin Olive Oil (EVOO)?

Extra virgin is the highest quality and most expensive olive oil classification. It should have no defects and a flavor of fresh olives.

In order for an oil to qualify as “extra virgin” the oil must also pass both an official chemical test in a laboratory and a sensory evaluation by a trained tasting panel recognized by the International Olive Counsel.  The olive oil must be found to be free from defects while exhibiting some fruitiness.

Since extra virgin olive oil is simply pressed fruit juice without additives, the factors influencing its quality and taste include the varieties of olives used, the terroir and the countless decisions, production practices and the dedication of the producer.



What is Fage Greek Yogurt?

Made from an authentic recipe that dates back to 1926 and using 100% natural ingredients, it contains no added sweeteners, thickeners or preservatives and no powdered milk, powdered cream or powdered protein.

Just whole milk, cream and cultures go through our unique straining process to create this blissful, low-calorie taste experience. In fact, approximately 4 pounds of raw milk are needed to make just one pound of FAGE Total Greek Yogurt.

Protein Rich, Gluten Free, Vegetarian, Diabetic Friendly, Pregnancy Friendly



Beans are one of nature’s healthiest foods – they are naturally low in total fat, contain no
saturated fat or cholesterol, and provide important nutrients such as fiber, protein, calcium, iron,
folic acid and potassium.

National and international expert bodies, including the National Research Council, the World
Health Organization, the World Cancer Relief Fund, the National Heart, Lung, and Blood
Institute, and the U.S. Surgeon General, have reviewed scientific evidence and concluded that
eating beans can be an important ally in maintaining health and may reduce the risk of heart
disease and certain cancers. Other studies suggest beans are useful in managing diabetes, may cut
risk for high blood pressure and may help in losing weight.

The USDA recommends that adults eat more than three cups of beans each week for maximum
health benefits – three times more than the current average American consumption.

The new bean dietary guidance message applies to more than a dozen types of dry beans (both
dry-packaged and canned varieties), including:
-Black-eyed -Great Northern -Pinto
-Kidney -Black -Cranberry
-Red -Lima’s and Baby Lima’s -Garbanzo



What are the different types of Rice?

Wild Rice- is higher in protein and lower in carbohydrates- which means it has a significantly lower glycemic load. It also provides a source of vitamin A, folic acid, omega-3’s

Basmati has the lowest glycemic load of all rice.

Brown Rice- is chewier and heartier than white rice. It has a lower glycemic load than white rice.

Long-grain rice contains less starch so the cooked grains are drier and more separate.

Short-grain rice is very starchy and cooks up soft and sticky. Commonly seen in sushi, paella and risotto.

Our personal favorites at The Nutrition and Wellness Center are :

Basmati, Trader Joe’s Basmati Medley, or Lundberg Wild Blend for meals topped with veggies, and beans or chicken. We even use these rices in our soups!

Lundberg Brown Rice Cakes topped with Trader Joe’s Raw Unsalted Almond Butter!


Bragg’s Apple Cider Vinegar

It’s a wholesome way to add delicious flavor to salads, veggies, most foods, and even sprinkle over popcorn.

Apple Cider Vinegar has been highly regarded throughout history. In 400 B.C. the great Hippocrates, Father of Medicine, used it for its amazing health qualities.

  • Rich in enzymes & potassium
  • Support a healthy immune system
  • Helps control weight
  • Promotes digestion & ph Balance
  • Helps soothe dry throats
  • Helps remove body sludge toxins
  • Helps maintain healthy skin
  • Helps promote youthful, healthy bodies
  • Soothes irritated skin
  • Relieves muscle pain from exercise

These are must haves in our pantry both at the office and at home!

A meal packed with fresh vegetables with a dash of this and a sprinkle of that can make all the difference in the world.



Julie Mitchell

What is GLUTEN?

It is a series of proteins found in many different grains.

What’s so bad about GLUTEN?

Grains today are a lot different from grains of the past. Many are hybrid forms and/or go through chemical processing denaturing the grains. These reasons may play into the wheat/gluten sensitivity and celiac disease that is growing more and more every day.

Why are people so sensitive to GLUTEN?

Poor eating habits that lead to digestive issues can result in a lack of ability to properly digest the proteins in gluten and other grains. Over time, the villi (little finger like extensions in the small intestines) can become damaged from chronic poor digestion resulting in malnourishment and leaky gut syndrome.

What are GLUTEN-Containing Grains?

  • RYE
  • MALT

What are some GLUTEN-FREE flours?

  • PEA
  • CORN
  • RICE
  • FLAX
  • SOY
  • TEFF

Higher protein and fiber GLUTEN-FREE flours:

  • NUTS

Why is GLUTEN used in so many products?

It helps baking products to rise and helps items stick together.

What illnesses are associated with GLUTEN sensitivity?

  • Autism
  • Autoimmune Disorders
  • Asthma
  • Cancer
  • Crohn’s Disease
  • Learning Disabilities
  • Chronic Liver Disease(including primary biliary cirrhosis)
  • Depression
  • Seizures
  • Irritable bowel syndrome
  • Infertility
  • Iron Deficiency/Anemia
  • Gastro esophageal reflux
  • Graves’ disease
  • Hashimoto’s disease
  • Headaches
  • Insulin-dependent diabetes
  • Migraines
  • Obesity
  • Osteoporosis

Julie Mitchell


When eating out, it is important to know that most establishments are dedicated to getting their dollar first and the quality of the product is always second as long as they can make it taste good.  But people are demanding healthier choices today due to the education on health in the world.

The most important thing to know when eating out is the types of oils used to prepare the food with.  Also, the salad dressings will generally always be a poor quality with denatured oil.  Avoid breads, rolls and deserts whenever possible.

The following is a list of safer choices for restaurants:



  • Salad bar with the soup available -but no soup with cheese, milk or cream. Avoid red meat where possible.
  • Salad with eggs and vegetables. Salad dressing in small amount for flavor. *Oil&Vinegar Dressings are best, avoid creamy dressings.
  • Chicken & turkey dishes with salad and vegetables. No bread.
  • Fish dish, broiled or baked –not fried. With salad and vegetables. No bread.
  • Hamburger Patty with salad and vegetables. No bread.



  • Spaghetti (Small amount) in a meat sauce with salad.
  • Chicken in a light tomato sauce with salad.
  • Veal in a light tomato sauce with salad.
  • Baked vegetables in a light tomato sauce with a salad.



  • Beans and rice with plain tortillas and salad.
  • Beans and rice with avocado salad, and 3 corn tortillas.
  • Chicken enchiladas with beans and rice.
  • Chicken tacos without beans and rice.
  • Corn tortillas are better than flour.

Note: Elimination of cheese, fried chips, and heavy meats is best.



  • Chicken and vegetable dishes.
  • Oriental vegetables and steamed rice.

Note: Ask that your food be prepared without MSG, and sugar.  Do not drink the restaurant tea, bring your own and ask for boiling water.



  • Beware of foods and sauces at salad bars, creamed sauces. Hidden fats and chemicals are usually present.
  • Bring your own dressing with healthier oils and spices, whenever possible.
  • Have your salad with a lemon if you have no dressing.
  • Order the salad with dressing on the side so you can control amount.
  • Oil&Vinegar Dressings are best.



  • Subway:  Turkey/Chicken wraps loaded with veggies (Oil&Vinegar optional)
  • Chick-fil-A:  A grilled chicken without bun.
  • Carry protein bar, nuts, seeds, fruit with you on-the-go.


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


3715 Strawberry Plains Road, Suite 5
Williamsburg, Virginia 23188


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