Rachel Murray Holistic Nutrition

03/17/2025

Join Kristina and I as we discuss sugar addiction, balancing hormones, how we can structure our meals to set ourselves up for success and more! 💕.

01/31/2025

Posted • We recently had a customer tell us that they don't like bananas, but they can't stop eating our freeze-dried bananas! It makes perfect sense to us, because they're so packed with flavour and goodness!

🍌 The Journey of a Freeze-Dried Banana
From farm to freeze-dry, every step is crafted with care for your enjoyment. Follow the pics to see how we bring you the purest, most delicious freeze-dried organic bananas!

🌱 Step 1: Sourcing Organic Bananas
We start with premium, organic bananas from trusted sources, ensuring the sweetest flavor and top-notch quality in every bite.

🥄 Step 2: Mashing for Perfection
Instead of slicing, we mash the bananas to create a smooth base that’s packed with all their natural sweetness and goodness.

❄️ Step 3: Freeze-Drying Magic
Through our gentle freeze-drying process, we remove moisture while locking in flavor and nutrients, resulting in a light, crisp texture.

🌿 Step 4: Breaking into Banana Bark
Once the freeze-drying is complete, we break the dried banana into its signature "banana bark" form, keeping every piece crisp and flavorful.

🥄 Ready to Enjoy!
The result? Pure, organic, and nutrient-packed freeze-dried banana bark that’s perfect for snacking, baking, or adding to smoothies.

💚 Why You’ll Love It
No additives, just organic fruit 🍌
Perfect for snacking, smoothies, or baking
Packed with vitamins & minerals

🌟 Try Them Today!
Experience the goodness of freeze-dried organic banana bark in every bite! Visit the link in bio to shop now.

01/29/2025

Posted • 🍰 CARNIVORE CHEESECAKE ALERT! Your favorite dessert just got a nutrient-dense makeover!

Who said you can't enjoy desserts on a carnivore diet? This cloud-like cheesecake will change your mind!

And just like ALL of the recipes we share, this recipe can be made with completely uncompromised ingredients. This means no inflammatory or toxic substances. Made with just 5 simple, clean ingredients:

✨ Grass-fed cream cheese ✨ Farm-fresh eggs ✨ Raw heavy cream ✨ Raw honey ✨ Butter

The secret? It's all in the technique! We whip those egg whites until they're perfectly peaked, creating the fluffiest, dreamiest cheesecake you've ever tasted!

Instructions:
Preheat your oven to 300°F (150°C).
In a large mixing bowl, add the cream cheese to the egg yolks. Whisk until the mixture is smooth and well combined.
In a separate bowl, use an electric be**er to whisk the egg whites until stiff peaks form. This should take approximately 8 minutes.
Carefully and slowly add the egg yolk mixture to the beaten egg whites. Gently fold the mixtures together until just combined. It's okay if the mixture is a bit clumpy.
Transfer the mixture to a round cake pan greased with butter. Bake in the preheated oven for 25 minutes.
While the cake is baking, whip the cream until thick.
Once the cake is baked, let it cool completely. After it has cooled, ice the cake with the whipped cream and drizzle with honey. Slice and enjoy your carnivore cheesecake!
Pro tip: Use our NutritionCraft raw cream, NutritionCraft raw honey, and local farm-fresh eggs for the ultimate nutrient-dense version!

Ingredients
7 oz plain cream cheese, softened
8 large eggs, separated
1 cup heavy whipping cream (preferably raw)
2 tbsp honey
Butter, for greasing the pan

👩‍🍳 25 minutes in the oven 🌡️ 300°F 🍽️ Serves: 8

🛒 Subscribe to our monthly box for premium, farm-fresh ingredients delivered right to your door! Get up to 20% off additional items as a subscriber.
Check out our link in bio to find out more!

01/29/2025

Discover how to align with your cycle and embrace its wisdom in our Seasons of the Cycle workshop, blending nutrition, ancestral insights, sensual embodiment, and a guided visualization to help you connect deeply with your body’s natural rhythms.

If you would like to join us March 13, we have a presale until this Friday, January 31st: use code SEASONS38 to save $16.67 off your registration 😊

for more information and to register visit: https://www.awakenarousal.com/seasonsofthecycle

12/06/2024

Posted • 🍍 Tropical Ice Cream (Fresh Pineapple Version) 🥥🍯

Ingredients:

- 1 whole pineapple 🍍
- 1/2 cup coconut cream 🥥
- 1/4 cup raw honey 🍯
- 2 tbsp shredded coconut 🥥
- 1 tbsp lime juice (optional) 🍋

Instructions: 1️⃣ Prep the Pineapple: Peel, core, and cut the pineapple into chunks. Want a fancy twist? Cut the pineapple in half and save the shells as serving bowls!

2️⃣ Blend: Add the pineapple chunks, coconut cream, honey, shredded coconut, and lime juice into a blender. Blend until smooth.

3️⃣ Chill & Freeze: Chill the mixture in the fridge for 1-2 hours, then churn in an ice cream maker for 20-25 minutes, or until it reaches a soft-serve consistency. No ice cream maker? No problem! Freeze the pineapple chunks overnight, then blend them with the other ingredients for a smooth treat.

4️⃣ Serve: Scoop into bowls or the reserved pineapple halves. Enjoy!

Why We Love It:

💛 Natural Sweetness: The honey complements the pineapple’s tangy flavor perfectly.

💛 Texture Heaven: Shredded coconut adds a chewy, nutty contrast to each creamy bite.

💛 Refreshing: Perfect for any season when you’re craving a sweet, refreshing dessert!

12/04/2024

Posted • Take your skincare routine on the go with the.skar.co Tallow Stick. Combining grass-finished beef tallow, beeswax, and cocoa seed butter, this ultra-convenient stick offers easy, targeted hydration wherever you need it. Perfect for lips, face, hands, and body, its non-greasy formula absorbs quickly, leaving your skin nourished, soothed, and protected from the elements.

Ingredients:
Grass-finished beef tallow
Beeswax
Cocoa seed butter

Why We Love It:

Portable Hydration: Pop it in your bag for instant relief from dryness anywhere.

Barrier Protection: Beeswax forms a natural barrier, locking in moisture and shielding against environmental stressors.

Gentle Enough for Everyone: Safe for even the most sensitive areas, including lips and delicate facial skin.

Keep your skin nourished and protected with BodyCraft’s Tallow Rub-On Stick. 🌿

11/28/2024

06/22/2024

Unveiling the Truth and Myths of Women's Hormones and Sugar Cravings 🌸🍦⁠
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Introduction:⁠
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The connection between women's hormones and sugar cravings has sparked much discussion, but separating fact from fiction is key. Let's dive into the science behind it all and debunk some common myths along the way! 💪🧠⁠
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Estrogen and Progesterone Fluctuations:⁠
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Truth: Hormonal shifts during the menstrual cycle impact neurotransmitters, influencing mood and appetite. Cue the sugar cravings! 🍫⁠
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Myth: Don't buy into the myth that women are powerless against hormonal changes. Understanding and managing cravings is the key to a balanced diet. 💁‍♀️🥗⁠
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Insulin Sensitivity:⁠
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Truth: Hormonal changes can mess with insulin sensitivity, affecting blood sugar levels and leading to those irresistible sugar cravings. 😬📉⁠
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Myth: Contrary to popular belief, there are steps we can take to take control of our cravings. Things like ensuring you're eating enough protein, getting optimal sleep at night, and naturally light in the day play a significant role in keeping them in check. 🥦🏋️‍♀️⁠
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Emotional Factors:⁠
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Truth: Hormonal mood swings can lead to emotional eating, often involving sugary snacks. It's all about the comfort food! 🍦😢⁠
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Myth: While hormonal changes play a part, emotional triggers can't be ignored. Addressing them head-on helps manage and reduce those sweet tooth moments. 🍭🧘‍♀️⁠
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Nutritional Needs:⁠
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Truth: Hormonal fluctuations may impact nutritional needs. Increased energy expenditure during certain phases may result in cravings for quick energy sources—hello, sugary snacks! 🏃‍♀️🍰⁠
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Myth: Don't fall for the myth that giving in to your sugary cravings is the only solution. Opting for nutrient-dense alternatives can meet those needs without the sugar rush. 🥑🍤⁠
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Conclusion:⁠
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Understanding the relationship between hormones and sugar cravings means deciphering facts from myths. While hormones play a role, lifestyle choices, emotional well-being, and nutritional needs are equally crucial. Empower yourself with knowledge to make informed decisions for a healthier, happier you! 🌟💖

06/19/2024

Of course! Here’s a social media post on the role of omega-3 in hormone regulation:

🧬✨ The Power of Omega-3 in Hormone Regulation ✨🧬

Did you know that omega-3 fatty acids play a crucial role in maintaining hormonal balance? These essential fats, found in foods like salmon, and grass-fed ruminant animals, are vital for producing and regulating hormones.

Omega-3s help reduce inflammation, improve cell membrane health, and support the endocrine system, which is responsible for hormone production. They can ease symptoms of PMS, support thyroid function, and even help manage stress by balancing cortisol levels.

Adding omega-3-rich foods to your diet can make a significant difference in your overall health and hormonal harmony. 🐟🥑🌰

Balance your plate, balance your hormones!

06/18/2024

🌱 "Food is information." 🌱⁠
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What we eat isn't just about calories and taste; it's a form of communication with our bodies. Whole foods like meats, eggs, fish & seafood and natural fats provide essential nutrients and clear signals that our bodies understand and use efficiently. They promote health, vitality, and well-being.⁠
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On the other hand, processed foods, often loaded with artificial ingredients, sugars, and unhealthy fats, can send mixed and confusing messages. These foods can lead to energy crashes, weight gain, and a host of health issues.⁠
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Choose wisely. By opting for whole foods, you're giving your body the right information to thrive and function at its best. 🥩🍳🥑⁠
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06/17/2024

Posted • 🌿 From Farm to Fork: How Animal Agriculture Balances Health and Habitat Restoration 🐄🍽️

Animal agriculture serves as a dual force, nourishing human health while fostering habitat restoration. At the table, animal products provide essential nutrients crucial for bodily functions, ensuring robust health and well-being. Meanwhile, on the farm, grazing animals act as eco-engineers, managing landscapes and promoting biodiversity. 🌾🌍 Their natural grazing behavior prevents overgrowth, mitigating wildfires, and enriches the soil with vital nutrients, fostering fertility. 🌱💧

By integrating livestock into agricultural landscapes through sustainable practices like rotational grazing and agroforestry, we can restore degraded habitats, revitalize soil health, and mitigate the adverse impacts of monoculture farming

06/16/2024

Happy Father’s Day Derek!