Blog



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Julie Mitchell
19/Jul/2018

My journey started with gaining weight rapidly due to emotionally eating and lack of exercise. I was in a very toxic relationship and being unhappy I lived a very sedentary lifestyle. I decided on March 29th I could no longer live 100 pounds overweight. I “googled” a nutritionist and thought I needed to see someone about what I was eating instead of just trying to aimlessly workout at the gym and eat the same. I was extremely nervous, somewhat not ready to give up on eating junk food but I knew I had no choice. I am forever grateful for all the encouragement, support and genuine love the Nutrition and Wellness Center ladies gave me throughout all of this. My life will never be the same and I am diligent on keeping the weight off. I was wearing a size 20 and now being a size 6 feels incredible. I can say this was by far the hardest thing I have ever done in my life but I expected it to be much more difficult as I got older. It was now or never. By their leading, I did two 21 day cleanses to help curb my cravings and jump-start my weight loss, highly suggest! Then they lead me in how to eat for maintenance. I am continuing to eat lean meat, veggies and fruit with lots of protein. I am still avoiding dairy and grains as they have a huge effect on my body and how I feel. I never thought I would lose the weight and honestly can say I would not have had the same results working with someone other than Elizabeth and Julie Mitchell. They are forever family of mine.


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Julie Mitchell
19/Jul/2018

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.


Julie Mitchell
19/Jul/2018

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Day 3 on the 21 day Purification

Ingredients

2-1 Large Sweet Potatoes baked

1-2 Apples Baked

1/2 tsp Salt

1 tsp Nutmeg

1 tsp Cinnamon

1/4 cup of Coconut Milk or Almond Milk

Directions

Place Sweet Potatoes and Apples in Vitamix (peel and all)

Add in Salt, Nutmeg, Cinnamon and Coconut Milk or Almond Milk

Blend and Serve


Julie Mitchell
19/Jul/2018

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Today on our 4th day of the 21 day purification we were a bit hungry at The Nutrition and Wellness Center.  We looked to see what was available in the fridge and this is what we came up with!  So tasty on a rainy fall day!  I think this may be a great addition to a Thanksgiving meal. Enjoy! -Kristy

Ingredients 

2-3 cups of butternut squash cubed

4 apples cubed

1 Tbsp Coconut Oil

1-2 Tbsp nutmeg

1/2 tsp Celtic Sea Salt

Directions

Mix together and place all of the ingredients in foil or in a casserole dish

Bake 400 degrees for 30 minutes

Top with pomegranate

Enjoy!


Julie Mitchell
19/Jul/2018

andropauseBy 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. The Mayo Clinic states that on average, males after the age of 30 loose 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.

These are the symptoms for men that need to pull over for directions:
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 following list includes helpful directions to lead you to a state of well being:
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 loose it…exercise 3-6x week with cardio and weight resistance exercises.
Breathe: deeply and peacefully through out 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.


Julie Mitchell
19/Jul/2018

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This is a great meal anytime of year!

Ingredients

3 14 oz cans of vegetable broth

1 15 oz can of tomato puree

1 15 oz can pinto beans

1/2 cup red onion

2 cloves of garlic

1 tsp of dried basil

1/4 tsp celtic sea salt

8 cups of chopped fresh spinach and kale

Directions

Place broth, tomato puree, beans, onions, garlic, basil and salt in a crock pot .

Cook on high heat for 2-3 1/2 hours Stir in spinach and Kale and top with feta cheese

Enjoy!


Julie Mitchell
19/Jul/2018

tunasalad

Ingredients

2  7 oz cans of organic tuna

2 avocados

2 celery stalks

1 clove of garlic

1/4 cup of chopped red onion or green onions

1/2 of a lemon

1/4 tsp celtic sea salt

1 tbsp organic mayonnaise

Fresh tomatoes, feta and peas will take this tuna to another level and make it more filling!

Directions

Dice the celery, garlic, and onion and strain the tuna

Remove the avocado from the skin and mash.

Add celtic sea salt and add lemon juice right away to prevent browning.

Add the rest of the ingredients and mix.

Enjoy!

-Kristy


Julie Mitchell
19/Jul/2018

Creamy-Asparagus-Soup-with-Morel-Mushrooms-and-Ramps-500

Thanks to my sister Kelly I have enjoyed this delicious soup at work and at home. It is so easy to make and great to serve at any temperature. I hope that you like it as much as we have.

-Kristy

Ingredients

2 cups of cubed red potatoes

2 cups leeks

2 cups asparagus

juice of one lemon

1 tbsp of extra virgin olive oil

1 can of Trader Joe’s light coconut milk or 1/2 cup of coconut milk, 1 carton of organic vegetable broth

1/4 tsp of celtic sea salt

You may add one of the following for additional flavor:

parsley

dill

nutmeg

Directions:

Chop up and saute potatoes, leeks, asparagus in extra virgin olive oil.

Once all vegetables are tender add in the vegetable broth and bring to a boil.

Allow to cool.

Pour ingredients into your Vitamix  and add coconut milk, lemon juice, salt and blend until smooth and creamy.

Pour into pot and heat on low.

Top with nutmeg, parsley, or dill and ENJOY!

This tastes great warm or cold.


Julie Mitchell
19/Jul/2018

spaghetti and meat sauce

Ingredients

1 large or 2 small onions

3-4 stocks of celery

4 T olive oil

Then add these and bring to boil then simmer for 30 minutes:

4-5 garlic cloves or 1 tsp garlic salt

1-2 tsp of each: oregano and basil

1 can(28oz) of diced tomatoes

1 jar spaghetti sauce or marinara sauce

1 bag of green or red lentils

salt or Braggs Liquid Aminos for flavor if desired

Options:

I added 1 bag of frozen peas and 1/2 bag of frozen spinach.

Directions

Cut spaghetti squash in half and place in oven for 45minutes at 350 degrees.

Then use fork to pull out the stringy center of squash.

Serve sauce over spaghetti squash and if you are like me, add some feta cheese for extra flavor.

 


Julie Mitchell
19/Jul/2018

oatmeal-raisin-cookies

1 jar of Almond Butter(crunchy or smooth)

1 cup Almond Meal

1 cup Agave

1 tsp Baking Soda

1 cup of Raisins

1/2 tsp Fine Ground Sea Salt

Directions

Bake at 350 for 10-12 minutes or until crisp.

Here is a healthy alternative for some delicious cookies that I came up with when one Sunday afternoon. They are gluten and sugar free!


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Williamsburg, Virginia 23188

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