Wellness with Rachael

Home
Wellness with Rachael

I am a Certified Integrative Nutrition Health Coach and a Registered Nurse. I help my clients regain

20/04/2021

Homemade bone broth... whose got time for that? And why do I want to make time for that?
——
Bone broth is a broth simmered from the bones of chicken or beef over a 24-48hr period. The simmering causes the bones and ligaments to release collagen, glycine, glutamine, and other beneficial amino acids (think fountain of youth 😉).
——
The health benefits go on and on. It can decrease inflammation, aid in healing the lining of your gut, it’s great for your joints, skin, hair, eyes.
——
This is a homemade chicken bone broth. The prep was 10 min. The hardest part was remembering to get the stuff at the grocery store.
I know it seems like a lot. But it’s really not much. You literally throw everything in and just let it simmer away for 24-48 hrs. Store it in the fridge for a week, freeze it, sip on it, make a soup with it...
——
Homemade is always best. But there are many bone broth supplements out there that have a lot of benefits. Always read your labels! If you have any digestive/gut issues then this is something to add to your regimen.
——
Recipe:
•chicken bones or beef bones (I will buy an organic, naked rotisserie chicken from Whole Foods, remove the meat and use the bones.
• handful of washed celery
• handful of washed carrots
• 1 or 2 onions cut in half
• 2 or 3 tbsp of apple cider vinegar

Simmer on low heat (I use the slow cooker setting on my instant pot) for 24-48 hours. Strain out the bones and vegetables and discard. Then add some salt to taste. Enjoy 😘

23/03/2021

Ladies, optimizing our gut health is key in balancing our hormones and vice versa balancing our hormones is key in optimizing our gut health.
——
The body is such an amazing vessel with multiple entities that work symbiotically with one another. Your digestive system and endocrine system are two of those entities.
——-
Your gut aids in hormonal regulation. A healthy gut has enzymes that help regulate hormone excretion and absorption. When these enzymes are not optimal then hormones can become imbalanced.
——
On the flip side if you have high levels of cortisol (think stress hormone) running rampant in your body this can be damaging to your gut.
——
You can’t address one issue without addressing the other. These are two of my main focuses when working with clients. Thankfully both of these can be addressed through lifestyle and nutrition. Our bodies are pretty amazing. It’s always trying to balance itself out, it wants to heal. We just need to give it the right support.

22/03/2021

What does your plan look like?
——
Generally the first step towards accomplishing a goal is to make a plan. Eating healthy is no different than many other goals you may have. You have to have a plan.
——
This is just one of the templates I provide for my clients. So simple, yet so effective. When you have a meal plan in place for the week you are much more likely to be successful.
——
Not only does this help you be successful. But this small act helps create habit and creating healthy habits is what we’re truly working towards.
——
If planning a whole week of meals seems overwhelming for you, then just start with one meal of the week. Just plan dinners for the week and see how that goes.
——
Happy Monday meal planning 😘

26/02/2021

What’s in your freezer?
——
We recently relocated to FL ((yes, give me ALL the sunshine!)) and with all the traveling we stayed in 3 different bnb’s along the way.
——
We treated our trip as a vacation and definitely ate out some. But I still prefer to cook some of my meals. When I cook, I know what ingredients go in my food. I would feel crummy if I ate out the whole time.
——
Obviously this is not an on the road meal, but this is my “go to” when I need something super quick and easy. And since we stayed in places that had kitchens, I made sure I bought these along the way.
——
Here are my go to freezer friends... I ALWAYS have frozen veggies, cooked quinoa or rice, and some sort of clean chicken sausage or grilled chicken that is precooked.
——
Throw it all in a skillet, add some salt, pepper, and coconut aminos... and voila you have a balanced home cooked meal in about 20 min. This meal also has some Tesseme’s Habanero ranch drizzled on top because I love it (I’m a sauce person).
——
*always check your ingredients when buying packaged precooked food. A lot of brands will have added stuff. But most groceries carry some clean options these days. Check the ingredient list, if you don’t recognize the ingredient as food, then your body won’t either.
——
Happy Friday 😘

25/01/2021

Mindset
——
Motivation
——
Habits

22/01/2021

I really have a heart for nursing. People have gifts and I do believe God has given me a gift of compassion when I see people hurting or sick. I’m so thankful for this.
——
But as a nurse, I’ve struggled. I’ve struggled to watch people be sick when they might not have to be. And not because they were choosing to be sick, but because they just didn’t know what to do.
——
Now, I’m not saying that nutrition and lifestyle cures all. But I will stand behind a statement that says nutrition and lifestyle can cure A LOT!
——
Most of all I just want to encourage you. Those of you who are struggling with your health. It’s not easy, especially when there is so much contradictory information out there. It’s hard to know where to start.
——
That’s why I’m in this. I’ve seen some amazing care in the conventional medicine world, but it’s not a perfect system. Unfortunately, sometimes the importance of preventative care isn’t implemented or the communication of it might be lacking.
——
My goal as a nurse and a coach is to help my clients implement changes in their lives that truly help them feel better and live better. THIS is my why.

19/01/2021

What does wellness look like for you?
——
I am so excited about this new adventure in my career! I have been a Registered Nurse for 10 years now and I got certified as an Integrative Nutrition Health Coach about a year ago. I’ve been coaching, building content, and working on behind the scenes business stuff ever since.
——
I help women regain their health through lifestyle and nutrition. Guess what ladies? Food is medicine! It’s pretty amazing what your body can do when it’s given what it needs. Your gut health and hormone health are so important. And finding that balance for your body is needed!
——
Today I am super excited to officially launch my website and social media!!! Follow me and reach out for all your wellness needs! www.wellnesswithrach.com

Address

Website

http://wellnesswithrach.com/

Alerts

Be the first to know and let us send you an email when Wellness with Rachael posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Wellness with Rachael:

Shortcuts

Want your business to be the top-listed Health & Beauty Business?

Country:

City: