Rachel Murray Holistic Nutrition - Blog

Another Reason To Eat Watermelon This Summer!

8/16/2019

Did you know that fruits and vegetables not only taste better and contain more nutrients when in season, but they can also offer us specific seasonal benefits!

For example, blueberries are high in antioxidants which neutralize free radicals that can damage skin from sun exposure. They also contain Vitamin C which helps prevent wrinkles.
Watermelon, another summer favourite, is high in lycopene (more so than tomatoes!), which absorbs UVA and UVB radiation. If you're consistently including watermelon in your diet, it has also been shown to provide natural sun-blocking properties.

The quote 'Let Food be thy medicine, and let medicine be thy food' has never rang more true!

The Measure Of Health

8/9/2019

Are there things in your life that aren’t serving you?
Things like:

Television shows that fill your head with garbage and unrealistic expectations
Advertisements that make far-fetched promises
Foods filled with artificial flavours, preservatives and sugar
People who bring you down rather than lift you up

These are all things that we can choose whether or not we want to make space for them in our life.

We can simply accept the world as it is and remain victim to the unhealthy thoughts, foods & people or we can make a change and stand up for what is important.

Don’t be afraid to ask the hard questions, go against the grain and stand out!

So, today I challenge you to take a moment to think about what is important to you and what steps you can take, right here and right now, to create a different path for yourself. A path that supports a healthy, vibrant life & society rather than one where you’re just blindly following the person in front of you not knowing (or caring!) where it will lead.

This life is yours. Live it!

Nature's Way; The Best Way

8/2/2019

I came across this quote last week and it’s been replaying in my mind over and over.

You Are Never Too Old To Follow Your Dreams!

7/26/2019

While 31 years is not considered old, it is considered an advanced age to make a career change by many people.
However, this is exactly what I did when the Nursing profession was no longer able to meet my need to help and support my community's health in a way that felt right to me.

Overcoming The Afternoon SLump

7/19/2019

The dreaded afternoon slump. We've all experienced it at some point, however this is not to diminish it, or describe it as 'normal'.

So what can we do to banish this frustrating feeling that interferes with our happiness & productivity?

The best thing you can do to overcome the afternoon slump is to nourish your body with healthy foods and adequate sleep!

When Does Food Become a Meal?

7/12/2019

What is a meal?
Meals are commonly defined as a prepared dish or collection of dishes served at a specific time of day, such as breakfast, lunch, dinner.

However, in terms of what is in those meals, the possibilities are endless!!! I like to encourage my clients to think outside the box and not limit themselves when it comes to meals.

Good Carbs, Bad Carbs

5/13/2019

Here's a quick re-cap....

What are Carbs?
Sugars: short-chain carbohydrates found in foods; i.e. glucose (honey, peaches, berries), fructose (apples, grapes), galactose (dairy, avocados) and sucrose (nectarines, mangos).
Starches: long chains of glucose molecules, which eventually get broken down into glucose in the digestive system; i.e. amylose, amylopectin (potatoes, rice)

Pre & Post Workout Nutrition

5/13/2019

Nutrition is vital to supporting you in your workouts whether you're training for an ultramarathon, a fitness competition, or just want to improve or maintain general health & well-being.
While a targeted, individualized approach may be needed to meet your specific goals, everyone can benefit from focusing on these key nutrition tips before, and after their workout.

Sleep

3/12/2019

Sleep! Another crucial component to our overall health. Unfortunately, many of us struggle to get enough.

Inflammation & Bloating

3/6/2019

This week we'll look at the difference between inflammation and bloating, and what can be done to mitigate these issues.
Inflammation and bloating are becoming increasingly common in westernized societies. However, just because something is common, does not mean that it is normal.