rachelmmolenda rachelmmolenda

1,468 posts   4,568 followers   1,840 followings

Nutritionist🌱Emotional Eating  🥑 Holistic Nutritionist (#RealAssFood 🙌🏼) 👩🏼‍💻 Community Manager @joyoushealth ❤️ Emotional Eating Coach 🐱 Fur Mum to Duncan 💌 info@rachelmmolenda.com

I go through food fixations like how I went through crushes on boys in high school (#newweekwhodis) 😂 This week, it’s pickled red onion on EVERYTHING!! Next week, it’s ... ?!? 🤷🏼‍♀️ What specific food are you guys jonesing for this week? 🥑🍆🥕 | #RealAssFood

If I were to smack a label on my diet (aka what I eat in a day), I would have a serious identity crisis 🙈⠀

I’m a little bit Paleo, sometimes vegetarian, an ounce of vegan and keto when I’m feeling it. ⠀

In other words, I’m a RACHITARIAN 😂 I eat what I want, when I want (with regard to my satiety signals/hunger levels) while honouring my needs. ⠀

On the Rachitarian menu today? Salad Samurai-Inspired BBQ Chickpeas – and let me tell you, if you’re looking for a recipe to fall in love with chickpeas, this is it!⠀

Recipe is on the blog – and I’m taking a page out of @bucknakedpaleo’s book (thanks girl! 😘) and going to simply post recipes without much of a length blog post. Think heavy on the images, little copy and the recipe. This will help you get to the recipe faster and will give me the capacity to bring you more #RealAssFood recipes, more often. Win/win!⠀

One of the most common questions that comes up during consultations: how much should I be eating? 🤷🏼‍♀️⠀
There’s SO much confusion around this as a result of being told so many different things like the sensation of hunger is “bad” and we should suppress it by chewing gum or drinking Diet Coke (please don’t do this 🙈) and that we can’t trust our body to let us know when it’s full in fear of losing all control and eating everything. ⠀
But YOU know your body’s needs best; not some standardized measurement based on your BMI (which doesn’t even hold much accuracy, tbh). ⠀
But you need to trust your body. You need to make friends with it again. You need to know that your body wants the best for you and will send you signals via chemical messengers in the body to let it know what it needs. All we have to do is listen. 💫⠀
#realassfood #intuitiveeating #trustyourbody #friendswithfood #emotionaleating #disorderedeating #antidiet #holisticnutritionist #nutritionist #iamwellandgood #huffpostgram #mbgram #lemonballs #energyballs #eeeeeats

It feels like just yesterday I was just walking in this winter wonderland with my girl @tabitha.lavoie ❄️ Maybe because it IS currently a winter wonderland outside 😳😂⠀

All of this April hail/snow/freezing rain aside, @tabitha.lavoie and I are excited to share that COFFEE & A HIKE IS BACK! ☕️⠀

Join us on Saturday May 5th at @evergreen_brick_works to get inspired by a group of like-minded women over conversation and a hike! May’s topic of conversation is “Every Body Is A Bikini Body” 👙 As we transition into the Summer months, the societal pressure to get a "bikini body" is more profound than ever. ⠀

Through conversation and connection with others, we will discuss various strategies to combat this societally produced ideal to help you discover how you are enough and perfect just as you are!⠀

Get your free ticket at the link in bio! ❤️

Confession: There’s been a @fiveminutejournal beside my bed for almost a year and I still haven’t touched it 🙈⠀
I’ve exhausted every excuse from: I don’t have enough time, I’m too tired, I’ll do it tomorrow ... and the list goes on! Yet, I KNOW there’s so much value in journaling and I know I would benefit from it. ⠀
Which is why I’m more excited about the 21-Day @joyoushealth Journaling Challenge than ever! Today is the last day to sign up if you want to get in on it and start destressing, self-discovering and prioritizing self-care! ⠀
Join over at: hi.joyoushealth.com/journaling-challenge/ 📝⠀

📸&🖍: @joyoushealth & @typeandcolour

p.s: I’ll be at the Toronto Yoga Show with my @joyoushealth family today! Come visit us at booth #701 ❤️⠀


It’s been one week since the tragic Humboldt Broncos bus crash and the hearts of Canadians (and people worldwide) are as heavy as ever. I can’t stop thinking of the 16 people who lost their lives and the remaining 13 who’s lives will be changed forever; the passion that ran through them and how for many, they will never get the opportunity to live out their dreams. ⠀
I especially feel for the families and friends affected and I can’t imagine what they must be going through, which is why I’m donating 50% of all proceeds of my upcoming 🍹 Kombucha Workshop 🍹 at @bayleysbrewbar next Wed April 18th to the families affected.⠀
I would love to see you there! If you’re interested in joining and showing your support, you can get your ticket at the link in my bio. Thank you in advance for your love and support xx

Want to win my heart over? Just ask me if I want to go grocery shopping 😂❤️⠀

But for real, i LOVE grocery stores 🥑🥕🍓! I could scour them for hours! So when @welltodocanada invited me as their trusted Nutrition Expert to highlight some of the most common mistakes people make when grocery shopping, it was a no brainer!⠀

We covered everything from healthwashing, to paying attention to where your food is coming from 🌍 and how NOT to get fooled into thinking all gluten-free/dairy-free foods are healthy. Get the full recap over at the #linkinbio on @welltodocanada!⠀

& Tag your favourite grocery/health food store below (so I can visit all of them 😂). I’ve tagged my favourites in this photo!
📸: @welltodocanada

Some habits are hard to kick. 🤷🏼‍♀️⠀
There are still days where I wake up and do a morning "body scan". I run my hands down my body, searching for new curves, bumps or puffiness that might’ve appeared without me realizing. ⠀
And while the self-critical thoughts are quick to bombard, I make a point to immediately replace them with loving thoughts. ⠀
"You are strong. You are able. Your body is not wrong (society has it wrong). You are enough. Your body does not determine your value."⠀
It took me years to turn this around. But eventually I realized, you can’t hate yourself into loving your body. You must start with love, self-compassion and kindness towards yourself. ⠀
Hands up if you’re done with society’s standards of what our body “should” look like 🙋🏼‍♀️⠀

📸: @daniellegiroux & @amirgolbazi

I see you, girl! Filled to the brim with motivation because it’s Monday and today is the day we get the opportunity to start fresh and un-do all of the “damage" we did over the weekend. I see you, because that was me for 10+ years of my life 🙋🏼‍♀️⠀

But I want to let you in on a little secret: ⠀
👉🏼 You actually didn’t do any damage⠀
👉🏼 Starting “fresh” encourages an all or nothing mentality where you’re either being “healthy” or you’re not, meaning any behaviour outside of what you consider “healthy” is considered a “failure”, causing you to start fresh on Monday again ... and again ...⠀
👉🏼 Focusing on ways that you can make yourself feel good through movement & foods that you love and fuel you will be far more beneficial than dieting ever will be! ⠀

I’m not sharing this to rain on your parade. I’m sharing this because I’m committed to helping you never feel like you have to “start fresh” on a Monday ever again 👊🏼
📸: @daniellegiroux & @amirgolbazi

Duncan 🐱 is determined to make an appearance in all of the photos of the recipes I’m testing for the @joyoushealth #JoyousCookbook 😂 .

This here is the Crunchy Beet Carrot and Quinoa Salad that I tested last night. Usually I like to ring in Friday with something like pizza or a charcuterie board & 🍷 but my body was telling me this is what it needed and oh my lanta, was it ever dreamy 🙌🏼 Dunks and I were battling for the greens (in this case, parsley) as per usual 🤣
Tell me! Do you find your cravings change come the weekend? 🤷🏼‍♀️

Raise your hand if you’re kind of ka-ka at taking your daily supplements 🙋🏼⠀

Pro tip: keep your supplements on the counter where you’ll see them as a reminder for you to take them daily! I love that I can do this with @GenuineHealth’s NEW advanced gut health probiotic women’s DAILY because it’s shelf-stable (doesn’t need to be refrigerated like most probiotics) and still delivers a guaranteed 50* billion live bacteria to your gut!⠀

I take probiotics to support everything from my gut health, immunity, mood and digestion (oh, and poops, 💩 obvi 🙄). I’m not huge on supplements (as I like to get most of my nutrients from #RealAssFood) but probiotics are the one supplement I truly believe everyone should be taking daily. ⠀

Have you noticed any improvements since taking probiotics?⠀

@GenuineHealth #LoveHowYouFeel #AdvanceYourGutHealth #Ambassador

With the combination of Easter and my baking spree as of late, I’ve been in SUGAR LAND (and no, not the country band, although I ❤️ them 😂). ⠀

I woke up this morning and my body was screaming: NO. MORE. SUGAR. 🙅🏼‍♀️⠀

I threw together the most savoury and sour breakfast with what was left of my groceries from last week: boiled eggs, avocado, goat cheddar, kimchi, pickled onions on top of mixed greens. ⠀

To be honest, it was a bit of a shit show of a breakfast 😂 but that’s what my body NEEDED! (#intuitiveeating)⠀

Are sweets gone from my life forever? No! But until my body finds the balance it’s seeking, me and my weird ass savoury/pickled food breakfasts are gonna be the best of buds 👍🏼 | #WeirdAssFood 🤣 ⠀

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