Diet, Nutrition & Fitness. Learn to achieve the Healthiest & Fittest version of yourself!
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Eat healthy, get fit, lose weight, stay beautiful.

Welcome to the official Rachelle Caves blog space! Here, you'll learn how to beautify yourself from the inside out, while toning up your body and mind!

Pumpkin for Beautiful Skin

One cup of the pureed orange goodness has about 7 grams of dietary fiber. That stuff keeps you satiated.


Pumpkin is a great source of potassium. This mineral is vital for blood pressure and electrolyte regulation. Potassium lessens the effect of sodium. The SAD (Standard American Diet) is generally low in potassium and high in sodium. It's supposed to be the opposite!

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Beautifying Bell Peppers

Vitamin C
Red bell peppers, in particular, are an exceptional source of Vitamin C. We know this vitamin is crucial for proper collagen formation in the skin, thereby reducing the chance of premature wrinkling. Vitamin C also bolsters our immune system, keeping our bods running strong with the wear and tear of daily life.  

Vitamin B6
Bell peppers contain Vitamin B6, which is especially important in potentially reducing PMS symptoms. Awesome. This B-Vitamin also promotes a healthy nervous system. On the flip side, taking too much Vitamin B6 via supplemental form, can actually promote nerve damage. That's why you should always aim to get a wide variety of vitamin & minerals naturally in your diet.

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Free Radicals...The Bad Guys

Free radicals are molecules that are unstable due to the fact that they are missing an electron. Because of their problematic chemical structure, they are always on the lookout for a healthy cell that can provide them with the electron they are missing.

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Plant-Based Caprese Salad

This is perhaps one my favorite dishes out there. It's light, yet filling. Being 50% Italian, I naturally loved Caprese salad my whole life. But, since I'm a plant-based kind of gal now, I use the MUFA-rich avocado instead of cheese. If you're not in the mood for some additional hormones and dioxins, go ahead and replace that cheese found in typical caprese salads with some potassium-rich avocado!

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Calming & Healing Music

Listen to calming music to achieve optimal health and weight
Stress can ruin our health and waistline. It's so important to get it under control. 

When stress levels are high, it's more difficult to manage weight, blood sugar, and opt for healthy food choices during the day.

I recommend you start incorporating healthy, stress-relieving techniques in conjunction with healthy diet & exercise. You have nothing to lose here - except fat-promoting stress! 

One simple, yet very effective stress-busting technique I discovered over the past year is listening to calming, meditation music. The results for myself were instantaneous. I've also recommended it as a method to numerous clients who complain of constant stress. They have told me, time and time again, that it helped them relax and ultimately make better diet choices throughout their day. 

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Broccoli does a Body Good
  • Antioxidant powerhouse
    • Loaded with Vitamin C & Beta-Carotene - two components that help our bodies fight free radicals to the max and prevent wrinkles 
  • Boosts our immune systems
  • Acts as an intestinal broom due to high fiber content  
  • Aids liver detoxification
  • Contains Sulforaphane - a potent phytochemical that prevents cancer and may help ameloriate obesity 
  • Contains Indole-3-carbinol which helps remove excess estrogen from the body (especially important for those of us with estrogen-dominance or endometriosis)
  • Helps prevent cancer (especially breast and colon cancer) 

Remember, to thorughly release all of the antioxidants in broccoli, you must thoroughly chew, blend, or finely chop it!

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Are Cashews Healthy?

Let's focus on the physique-enhancing (inside and out) benefits of cashews:

Healthy dose of the following minerals
Cashews offer a healthy dose of: Copper, Zinc, & Magnesium. These minerals help support healthy bone, nerve and muscle function.

Phytonutrients
Cashews contain phytonutrients called Proanthocyanidins. These powerful compounds are Flavanols that inhibit the ability of cancer cells to divide and multiply.

Plant Sterols
Cashews contain compounds called "plant sterols," that promote cardiovascular health and prevent stroke. 

Healthy Fats
Eating cashews is a great way to obtain your MUFA (monounsaturated fatty acids) and PUFA (polyunsaturated fatty acids) fats. These fats actually protect your precious heart. T
hey also aid the absorption of fat-soluble vitamins: Vitamin A, D, E, & K.

Plant-Based Protein
Cashew nuts provide clean, healthy, plant-based protein.

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Simple, Healthy Guacamole

Avocados are always included on my shopping list for clients.  The potassium, vitamin E, and monounsaturated fat ("MUFA") content of avocados helps your skin achieve a new level of soft and supple.

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Bicep Work

Many times, my clients, especially women, want to know how to rid themselves of jiggly arms. The desire to have toned arms is understandable, as this part of us is almost always visible!

Keeping your body tight and toned requires adding in resistance training to your routine.

While there are several different exercises that target specific trouble areas on your arms, today we'll focus on the almighty bicep.

One my personal favorite moves is Bicep Curls with dumbbells.  I love it because it gives your arms a lean, toned appearance and you can do it virtually anywhere!

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A Little Lavender goes a Long Way . . .

Using aromatherapy, especially Lavender, helps you relax and de-stress!

Lavender oil may help reduce tension, stress, and ease pain. Whether you have a headache, day-to-day stress, chronic illness, or the excruciating pain experienced by individuals with endometriosis, lavender oil can help you relax and feel better. 

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My Three Musketeers of Hydration

Luckily, there's a delicious and beautifying way to spice up your H2O, as I alluded to previously.  

Grab a pitcher, throw in some colorful fruits & veggies, and let them infuse in the refrigerator overnight. The final product is flavorful to the max! This is a natural vitamin water. No wild and artificial flavors or colors added – only phytonutrients.

My top three favorite beverage-boosters, or my “Three Musketeers of Hydration” are:  

  • Lemon & Cucumber: Providing phytonutrients & antioxidants for a healthy, sexy body. The mild cucumber flavor balances out the tart lemon taste beautifully. 
  • Watermelon: Full of Lycopene (an important antioxidant). Add some freshly-chopped, juicy watermelon to your water and give it a few hours to infuse. This is a super-hydrating beverage.
  • Pineapple: Rich in vitamin C and Bromelain, which help reduce sun-induced skin damage and decrease inflammation, respectively.
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Welcome, Wellness Lovers!

Welcome to the world of ultimate wellness! Rachelle Caves will provide insightful blog posts on plant-based nutrition and diet, weight loss, exercise and toning workouts, in addition to healthy mind and relaxation techniques to help you look your best!

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