Rachelle Wood Nutrition

 

Daily Dietary Rules

clock May 11, 2014 10:41 by author Rachelle

Did you attend the Wellness Expo in Moncton last weekend? If so, perhaps you listened into my lecture titled, Eating for Energy – Daily Dietary Rules.  As per your request, I’ve decided to create a post lecture blog post to refresh your memory (and cheers to the fan who suggested I do so).

It’s really not normal to live with gas, belching, heartburn or bloating. These common complaints are often fixed pharmaceutically, but changing your dietary habits is another simple solution I’d like to suggest.  Good digestion is the key to good health. Period.  Infact you are not what you eat, however, you are only what you absorb. Think about it. You can eat all the healthy food in the world, but if you’re suffering from IBD (inflammatory bowel disease) I can guarantee that you’re not digesting and absorbing those nutrients.

Fixing poor digestion is a portion controlled piece of gluten free, dairy free, sugar free cake. (no pun intended).  Choose alkalizing foods more often, including green vegetables, seafood and almonds. Avoiding gluten, wheat, dairy, sugar, caffeine, red meat, green peppers, citrus, corn and blueberries are also a savvy solutions to alkalize your body.  Check out these other suggestions for improved digestion. 

Digestion Rules

1. Chew to a paste, swallow after 20 teeth bites.
2. Drink room temperature fluids away from meals.
3. Chew protein first, and then mix other foods.
4. Pace meal over 20 minutes and slow down your eating.

I’ve helped thousands of Canadians as a Nutritionist for over a decade and weight maintance is my clinical specialty. Primarily because it’s what every woman (and many men) aim to achieve, however improving digestion is always my # 1 concern for clients (and weight is secondary). Regardless if you’re looking to lose weight, gain energy, improve dietary cholesterol levels or manage diabetes; it begins with YOUR daily dietary rules. A skilled Nutritionist can guide you to more energy, less weight, improved digestion and overall better health and wellness by shifting a few unhealthy habits. 

So now that you understand the importance of good digestion and alkaline foods, it’s time to summarize my Top daily dietary rules. 

 

Daily Dietary Rules

#7. Plan Meals in Advance
The reality is that as an adult, you are responsible for choosing every morsel of food that goes into your body. Therefore it’s up to you to determine its quality and quantity. Planning ahead creates less food waste, is more cost efficient and those who practice this rule (appose to take-out) tend to eat more health building nutrients throughout the day.

#6. Vary Up Your Vegetables
The second you become bored with vegetables you binge on other food groups.  Each week at the grocery store choose one new produce item and Google a recipe for it. Aim to eat vegetables with many flavors, textures, colours and nutrients. Your shopping cart should be full of colorful vegetables.

#5. Drink Fluids Away From Meals
Drinking beverages with meals dilutes the enzymes in our saliva which initially begin the digestion process. Room temperature water is best, and please make it your beverage of choice. Swap the sugary drinks, cow’s milk and carbonated beverages for tepid H2O. 

#4. Never Ever Eat Sugar
Within my award winning nutritional consulting practice we refer to refined sugar as, “the other white powder”. It’s highly addictive, acidic, and inflammatory, provides you with a “high” or false energy, and robs your body of nutrients needed to maintain good health. Avoid it at all costs and remember the golden rule, “honey you’re sweet enough”.  Sugar has over 40 different names, so read your labels closely.

#3. Eye Your Serving Size
Did you know that you can eat with your hands, meaning, use it to keep your dietary portions in check? A healthy female should aim at Supper/Lunch to eat - 3+ fists of veggies, 1 palm of protein, 1 fist of starches, 1 palm sized fruit, 1 thumb nail of fats and NO DAIRY.  Save dairy (or its tasty alternatives) for snack time in-between meals to keep your metabolism burning.

#2. Consume Protein with Each Meal and Snack
Protein is the key to a properly functioning metabolism, which is crucial for energy production and fat burning. It maintains proper blood sugar levels, controls appetite and builds muscle mass. Protein is found in many forms including: nuts, seeds, beans, dairy products, animal flesh and grains. Quality and quantity matter. Choose hormone/antibiotic free animal products, organic nuts/seeds and dried beans.

#1. No Food Past 8pm
This is the #1 rule for all of my clients for many reasons. It gives your digestive system time to finish assimilating nutrients, so that the body can rest, rejuvenate and repair while you sleep. Eating food before bedtime stimulates not only your body, but mind; causing a disturbance in quality sleep.  Learning to control your night time munching WILL save your waistline AND your LIFE.  Food bingers know this all too well. When you eat the right nutrients during the day you don’t need those extra calories.

Now that you’ve heard my TOP Daily Dietary Rules, I challenge you to create your own. Should you need assistance from a dietary pro I'd be delighted to help! Bookings available in office (PEI or NB) or choose SKYPE session nationwide!  info@rachellewood.ca

 
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Book A Home Iridology Party

clock April 6, 2014 16:48 by author Rachelle

If you’re looking for a unique, FUN activity for your next girls’ night why not host a home Iridology Party with Rachelle?  Simply gather a gang of 5-15 people and she’ll travel to YOU! Have your wine, appetizers and girly chats in the living room, while she provides this amazing service individually behind closed, confidential doors.  Learn how to build health with a customized reading from nationally award winning practitioner, Rachelle WoodReadings include health building notes for diet, supplementation and lifestyle modification(s).

A Holistic Iridology reading, iris pattern analysis, is an ancient form of diagnosis first practiced in eastern medicine. Although controversial, this method of looking into the iris has been used for thousands of years to determine pre-existing health problems and determine future issues. Aristotle, Hyppocratus, and Heraclitus have also made interesting observations regarding the iris.

 

Rachelle studied Holistic Iridology with Dr. David Pessek in Toronto, Ontario in 2005 and has read thousands of eyes since. This model for study focuses on not only medical problems, but also psychological traits to promote healing on a whole level.  Readings offer advice to improve health and well-being of the body, mind and spirit. Aside from being an Iridologist, Rachelle is also a Nutritionist, Naturopath and born Intuitive. She has the ability to scan client’s body systems and energy fields to accurately determine current/future health and body issues.  Her accuracy rate is astonishing, with success stories being published in self-help books and personal blogs across the world!

Want to learn more about Iridology in the media? It certainly impressed Doctor Oz. http://www.doctoroz.com/videos/miracle-healer-or-fraud-pt- , http://www.gni-international.org/articles/naturopathic-identification-of-a-life-threatening-condition/  ,  http://www.youtube.com/watch?v=H5VawiId4cs 

To inquire about hosting an at home Iridology Party throughout the Maritimes contact Rachelle Wood at 506-388-5677 (LOSS) or email info@rachellewood.ca 

Mark your calendars, as Rachelle is booking mini readings (first come, first served) from the Gallie Wellness booth at the Moncton Wellness Expo, May 3-4th.  She’s also booked to work at the Indian Island band counsel Holistic Health Fair on Wednesday April 9th. Want to request Rachelle to speak, teach or read eyes at your upcoming Health Fair or Workplace Wellness event? Please contact her ASAP to discuss as she'll be traveling aroud the Maritimes on Tour this summer! 

 
 
 
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Visualize Your Size

clock March 22, 2014 05:16 by author Rachelle

    With how the media portrays women, no wonder female weight loss clients flock to me with unrealistic expectations and unachievable numerical dreams. “I want to fit into my wedding dress again”, many menopausal claim or, “Let’s see if I can reach my pre-baby weight of  ___?”, claims another. Are these dreams out of the ordinary? No. Are the achievable? The truth is, not usually.

 At my office I spend a lot of time getting to know weight loss clients and the battles they’ve been through to achieve a magic number in past. Like last week a new client shared the fact that for the last 4 years, (as she steadily gained weight), she began cutting all of the sizing tags off of her purchased garments. She simply wasn’t ready to face the reality of growing from the large to the extra large, but when she finally started to hit the Plus Size section she reached out for my help. She didn’t deny how the weight came on, as it was her hormones, thyroid, post baby weight (she’s a grandma), and even her husbands fault for, “making”,  her cook traditional meat & potato meals.  She put the blame on everyone but herself. So when I asked what her favorite foods were she responded, “ oh you know, I eat chocolates each day at 3pm and sometimes I sneak them before supper and then a few before bed, but it’s the dark chocolate that Dr Oz said is good in that magazine article, which is why it’s ok to eat.” I wish I could say that this is the first time I’ve heard that.

Realistic expectations will drastically improve your weight loss morale and the likelihood of reaching your desired weight. Taking your weight loss in 10 pound increments can help. Set up a reward system for each 10 pounds lost and learn to enjoy the process of building health. I have a dear Moncton client who’d been at the weight battle her entire life. As a recently diagnosed type II diabetic, she’s  been down the weight loss path many times before.  After 10 pounds lost she decided to purchase a charm bracelet and marks each 10 pounds off with new bling. How cool is that? Not only is she using rewards in a non dietary way, but she’s celebrating her successes with silver (and you know most women love that)! Every time she looks at her arm she sees her successes staying on dietary track, and last week she noted that the bracelet was getting a little loose (but trust me, her jeweler can fix that)! 

Last week I had a Skype chat with a weight loss client in central Canada. She’s a newbie and pretty keen to please. Her food log was perfect; she asked quality questions and is dedicated to moving her body more.  So far this year she’s lost 20 pounds, so I asked her what THE secret is. She shared some pretty wise words with me. “I accepted who I was with the extra weight on, knowing that it was my own fault and that I was the only one who could change that. I didn’t beat myself up or eat over it. Acceptance fueled my weight loss fire, and it’s also going to keep me going to goal. I called Rachelle for help because she has helped a lot of my family on PEI and they said that her approach is about living, not dieting. It’s working for me because I’m working with it. I log my foods for review, I do the homework assignments and I think before I eat. It’s that simple!”

Can you visualize your size? Meaning, can you accept how you gained the extra weight? Please use that wisdom to take it off sensibly. Weight loss is not a race, slow down to an acceptable pace. Never forget that losing 1 pound is moving in the right direction. Stop wishing your weight off yesterday and aim to control what goes into your body today. Drastic weight loss approaches only result in more weight gain, as depravation is the dietary devil. It plays tricks on you, and eventually you’ll cave. I’m warning every weight loss seeker to digest and absorb these words, “accept yourself at the weight you are today, then use that internal motivation to change it. Losing weight is a dietary battle within, where mind and mouth eat in unison.”

With my 10+ years working as a Nutritionist in the weight loss industry I must admit, acceptance is the REAL secret to less weight. Trust me!  Rachelle Wood, RHN, CEO




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The Viking Shots - Photo Blog

clock February 22, 2014 07:43 by author Rachelle

Did you know that the Viking Armageddon Ragnarok takes place today? Yes, it’s the end of the world as we know it. According to Norse mythology this is the day that the Gods fight each other in all 9 worlds. Odin is defeated and then the world begins again. This Saga was published in the 12th century by Icelandic author Snorri Sturluson In celebration of this epic battle I’ve created photo blog from my Viking helmet adventures in Iceland.ENJOY!

 

 




































Iceland ownes a very special piece of my heart and soul and that's why I keep traveling back for more. Get in tune with your viking side and add visiting this magical country to your bucket list!

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Our Healthy Heart

clock February 9, 2014 16:46 by author Rachelle

Medically speaking, February is considered Heart Month.  It’s also commonly known as the coldest month of the year for those of us in the northern hemisphere. In Chinese medicine the heart is considered the King organ and must keep balanced chi.  So this February I’ve decided to heat up my heart with good intentions and more heart centered dietary and lifestyle practices. Care to join in the fun?

A Heart Healing Diet

These days I’m eating  primarily vegan, meaning an extremely low cholesterol diet (as animal products are primarily the only source of dietary cholesterol). Yes folks, it’s that easy. To protect your heart simply lay off meats and incorporate more beans, lentils, salmon and mackerel for protein.  Soybeans can help to lower cholesterol, so don’t be frightened to add a little GMO free organic soy into your heart healthy diet. The best nuts for your heart are almonds and walnuts.  Cook with more garlic, cayenne pepper, turmeric and parsley.  And last but not least, reduce your sodium intake for healthy blood pressure levels.

Heart Healthy Supplements

My February vitamin routine includes Natural Factors pharmaceutical grade fish oil. Rich in Omega 3 fats, fish oil protects the cardiovascular system by lowering cholesterol levels.  Other heart healthy vitamins include CoenzymeQ10 and Vitamins C and E. The B vitamins are great for managing stress, vitamin B3 (Niacin), has been shown to raise healthy cholesterol levels improving overall ratios. 

Heart Healing in Chinese Medicine

According to this ancient medical system bitter is the flavor related to the heart and many of us do not eat enough bitter foods. It’s recommended to eat more bitter melon, olives, dandelion greens, broccoli, cauliflower, brussel sprouts, and bok choy. Coffee, yerba mate, and dark chocolate are bitter foods that have some health benefits, but use sparingly. Bitter foods are believed to promote health by reducing body heat and drying body fluids.

Heart Healing Movement

The best exercise for self love is defiantly yoga. It relaxes body and mind and makes you aware of every muscle, organ and bone in your body.  I’m practicing more back bends, heart openers and sun salutations this month!  Protecting the cardiovascular system also requires heart pumping aerobic exercise. In the winter time I enjoy walking to work and often take the river route from Moncton to Dieppe. Seeing the water calms my heart, like a true Prince Edward Islander. 

Heart Healing Exchange

It’s so much fun working out of a multi-practitioner clinic! Because I’m the newbie, I’ve enjoyed sampling a few services. This week I tried a sound bowel massage. Intrigued?  Anya is a German trained practitioner and the entire treatment amazed me from start to finish. I spent most of the appointment lying on my stomach. She would place the vibrating bowels on various body parts, incorporating many of them at once. My entire body harmonized. I could hear the frequency differences within blocked organs and body systems.  When I flipped to the front side I decided that it was time to quiet my racing mind and just simply enjoy the sound massage. I slept like a baby that night and awoke with more energy, mental clarity and less anxiety.  That was defiantly heart healing!

Heart Healing Lifestyle Practices

Often it's the little things that count. Enjoy these daily heart healthy living tips.
- Wear more red and pink outfits, jewelry, shoes, nail polish, scarves and purses.
- Switch to rose scented candles, bubble bath, lotions and aromatherapy products.
- Sing out loud, straight from the heart. Whether it’s in the shower, or perhaps driving in a car.
- Buckle- Up, it will save your life and is a mini heart hug each time you drive.
- Talk more, human interaction strengthens the heart.  Stop paying at the pump, speedy self-serve cash, online banking or doing the drive-thru. Aim to make others smile more often!

 

Heart Healing ‘Love’ Songs

And because music really speaks to my heart, this month I’ve created playlists with the word love. Here’s a preview of mine. Now time to make yours! 

- Look Out for my Love - Neil Young 

- Addicted to Love – Robert Palmer 

- Love and Happiness – Al Green

-Love in an Elevator – Aerosmith  

- Baby I Love Your Way – Peter Frampton 

- Tainted Love – Soft Cell  

- Or any song by Tom Petty and the Heartbreakers

As you can see Heart month doesn’t have to be so cold. Work at de-frosting your February heart by following any (or all!!) of my suggestions.  Think with your heart more and head less. Being kind to YOU also takes pressure off the heart.  So go buy that red lipstick, prepare almond crusted salmon for supper and end your evening with a rose scented bubble bath followed by heart opening yoga! 

 
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