Whole & Free

10/27/2025

Whole and Free Newsletter -

Rachel helps women create a life-long strategy to experience long-lasting peace in their relationship with food and manage their weight in all seasons of life.

10/18/2025

So often we rush through meals without even tasting them, eating on the go, scrolling our phones, or finishing our plate just because it’s there.

But mindful eating helps us reconnect with our bodies and enjoy food the way it was meant to be enjoyed.

When we slow down, we notice flavors, textures, and fullness cues that guide us to eat just what we need, no guilt, no restriction.

Start practicing presence at your next meal, and watch how it changes your relationship with food.

Save this post and try one of these mindful eating tips at your next meal.

10/16/2025

We’ve all been there, knowing we should move our bodies but feeling absolutely no spark to begin.

The truth is, motivation often comes after we start, not before.

So instead of waiting for that magical burst of energy, start small.

Stretch for five minutes, walk around the block, or dance to your favorite song.

Momentum grows from tiny steps, and those small actions build the consistency that leads to real change.

You’ve got this, start where you are, and let your effort build your motivation.

Check the comments for 3 simple ways to get moving again, even when motivation feels nonexistent.

10/15/2025

It’s okay to love your body and still want change.

You can honour where you are while working toward where you want to be.

This isn’t about restriction, it’s about restoration.

Those real, quiet moments when you admit, “I still want to feel better in my body.”

Check the comments, I’m sharing what to do next when you’re in that middle place between body positivity and wanting to lose weight.

10/14/2025

If the scale isn’t moving the way you want, pause for a moment and reflect.

Are you really doing the things you know will move you closer to your goals?

This isn’t about guilt, it’s about awareness.

Small consistent changes lead to lasting transformation.

Check in with yourself today.

What’s one thing you know you need to start doing?

Share it in the comments, I’m cheering you on! 💪

10/08/2025

Walking away from sugar wasn’t easy, but it was necessary.

I realized it wasn’t my friend, it kept me bound instead of free, and it was putting me at risk for type 2 diabetes.

Choosing to cut it off wasn’t just about health, it was about honoring God’s call for more in my life.

Have you ever thought about your own relationship with sugar? Share below, I’d love to hear your story.

10/01/2025

Your body may not be what it once was, but that doesn’t diminish your worth.

Remember what you’ve achieved, the life you’ve carried, and the love that surrounds you.

Step forward with joy, embrace this season, and keep shining your light in service to others.

Follow this page for more encouragement, faith-filled reminders, and health tips.

09/26/2025

When my doctor told me I had prediabetes, I knew something had to change.

Through prayer, discipline, and a few key shifts, I was able to completely reverse it. If I can do it, so can you!

Check the comments, I’ve listed the 3 things I did so you can start applying them today.

09/25/2025

This is why so many of us can’t get free, we say we want change, but we leave the doors wide open to the same old habits.

We keep the food in the house, the drinks in the fridge, and the same influences around us.

That’s not real change.

If you want true freedom, you’ve got to clear your environment, remove the things and even the people that keep pulling you back.

It will cost you something, but the freedom you gain will be worth it.

Follow this page for more encouragement and real strategies to build lasting freedom in your health journey. 🌟

09/24/2025

If you’ve been struggling with unwanted weight or feeling out of control with food, it’s time to look at your environment.

What are you allowing in your home that’s not really a friend, but you keep giving it privileges anyway?

That snack, that drink, that item that always makes you stumble?

Sis, it’s time to get it out. Clearing your space is one of the most powerful steps you can take toward freedom.

Follow this page for more faith-filled strategies to set yourself up for success and find food freedom. 🌿

09/20/2025

For years, I welcomed sugar and desserts into my life like honored guests, smiling, excited, wide open arms.

But when I look back at the harm they’ve caused, weight gain, energy crashes, and setbacks on my health journey, it’s clear they don’t deserve that kind of welcome.

These days, I’m learning to greet them with boundaries, not open doors.

Follow this page for more real talk on breaking free from sugar and building a healthier relationship with food. ✨