Protein, Supplements 101, Rebekah's Health & Nutrition

Which protein powder is good for you!

There’s so many protein powder supplements out there but are they necessary to take??🤔The simple answer is: you don’t NEED to use protein powder to reach your fitness goals.

When it comes to protein powder supplements, they’re not essential but if you struggle to get enough protein in your diet, they can be beneficial! It’s doable to get enough protein in through whole foods but sometimes the convenience of a protein powder is nice to have as an option! ✨

My rule of thumb is that people who exercise should be getting at least 1.6-2.2g of protein per kg of body weight, especially when aiming for fat loss.✨Protein is so important when it comes to exercising and trying to lose weight because:

1. Aids in satiety (feeling full)
2. Preserves lean body mass
3. Helps build & recover muscles from exercise


This is sourced from cow’s milk so if you are dairy intolerant, I wouldn’t make this a first choice. However, it’s a complete protein and you have a choice between isolate or casein. A whey protein isolate is absorbed the fastest so it’s great for post-workout recovery. Casein protein is absorbed more slowly so it’s great if you like to take protein as meal replacement before bed to help build muscle. Either way, I recommend choosing a grass-fed whey and look for one that is unsweetened or sweetened with stevia.

Some of my top picks:
💪Garden of Life Sport Whey Protein
💪Now Sports Micellar Casein
💪Naked Whey
💪Naked Casein


Vegan protein powders usually have a blend of plant-sourced proteins to make the powder a complete protein. Typically there will be pea, rice, lentil, bean, soy, hemp, flax, and/or quinoa protein in the powder. Soy and pea protein are complete proteins on their own though so it’s okay if they are the only ingredient! Remember to look for it to be unsweetened or sweetened with stevia!

Some of my top picks:
💪Garden of Life Sport Plant-Based Protein
💪Vega Protein & Greens Protein Powder
💪Now Sports Soy Protein Isolate
💪Sunwarrior Vegan Protein

Written by: Brooke Elwart

For more information contact her at or follow her on facebook at B.E. FIT

3 Mistakes Holding You Back

How many times have you considered starting to create a healthier lifestyle but held off? 🤷‍♀️Let’s be honest, there are countless excuses we can use to put off doing things that take time and effort but in the end give us the satisfaction we desire. Maybe you’ve thought about getting a gym membership🏋️‍♀️, hiring a coach🤓, or implementing a healthier diet🥕, but have you used one of these 3 excuses:

1. Waiting until the “right” time to start
2. Letting others make decisions for you
3. Doubting your own abilities

Do NOT make those 3 mistakes!

Let’s break down these excuses:
1. There is never a “right time” to start something new. Life will always be busy and there will always be new excuses to use. Think of it like this – if you start now, there’s a chance that a few months from now, you could already be at your goal. If you keep putting it off, there’s zero chance that you are at that goal in a few months. So give yourself a chance and start now!✨
2. You are the only person who can make decisions for your own life. Asking people’s opinions and/or advice is different from letting them decide for you. It’s perfectly okay to get advice from friends and family but in the end, you are the only one who can decide to go for your goal and create your ideal life.🌟
3. You need to believe in yourself. Doubting yourself is taking the easy way out of reaching your goals. It’s easy to say “I don’t think I can do it so I’m not gonna try”. If that’s your mindset, your goals will continue to stay just an idea and will never become your reality. Have some confidence in yourself and accept that the possibility of failure is OKAY, failing at something is not a total loss.

You will either
1. succeed or
2. fail, learn from it, and try again so in the end there is no real loss.💫

Moral of the story: if you have a goal, just go for it. If it’s a health and/or fitness goal and you need help with getting started, message me to chat!💗

Written by Fitness Coach Brooklyn Elwart

For more info contact her at

happiness, quote, Rebekah's Health & Nutrition

Stressed Spelled Backward Spells Desserts.


We all have it

We all have different forms of it within our lives

And we all respond or handle it very differently

The good thing is that our bodies are wired similarly, so the common recommendations for stress management typically work with most bodies and lifestyles. How we all physically respond to stress is typically the same, but the differences come in with how we express or cope.

When your body is going through high stressful times or situations it gets put into the fight- or- flight response. Your nervous system responds by releasing a large amount of stress hormones, also known as adrenaline and cortisol. This goes back to primal days of emergency reaction of survival. These hormones cause an entourage of reactions within the body. Your heart rate will be pounding faster, your muscles get more tense and tight, blood pressure rises, you are not having slow & steady breathing and your five senses become very sharp on high alert.

I am sure you can see how if your body is in this state for too long it can be very damaging. Your heart is a muscle, with high blood pressure and high heart rate, it will become tired. With short breathing you are going to have lower oxygen levels. Your tense muscles will cause muscle fatigue after too long. Not to mention the damage done to your adrenal glands from over production and usage.

Good news is there are plenty of things to do to help alleviate the physical responses which will improve your overall quality of life.

  1. MEDITATION/YOGA. Learning to consciously slow your breathing down and take deeper breathes will not only help increase oxygen levels but also aid in lowering your heart rate and possibly blood pressure. I think the greatest benefit of yoga is the practice of mindfulness with your body.
  2. Magnesium. Magnesium is also used for a natural muscle relaxer which helps the muscle tension. Under high stress magnesium is released from blood cells into blood plasma. This can lead to a magnesium deficiency. You will be filling your magnesium needs in addition to decompressing your central nervous system and muscles.
  3. Acupuncture. While stress activates the sympathetic nervous system acupuncture can stimulate the parasympathetic nervous system which is the relaxation response.
  4. Kava. Kava has been used for centuries in the South Pacific as a medicinal remedy from skin irritations or wounding’s to social gatherings and an anti-anxiety/stress reliever. Ingesting Kava helps activate a quick relaxation within the body.

none of these statements are evaluated by the FDA and you should always consult a primary caregiver before using these recommendations.

Written by: Holistic Nutrition Health Coach Lili Conner

happiness, sunflower, Rebekah's Health & Nutrition

Raise your Vibration

The covid virus has a vibration of 5.5hz and dies above 25.5hz. For humans with a higher vibration, infection is a minor irritant that is soon eliminated!

The reasons for having low vibration could be: Fear, Phobia, Suspicion Anxiety, Stress, Tension, Jealousy, Anger, Rage, Hate, Greed, Attachment or Pain.

*And so……we have to understand to vibrate higher, so that the lower frequency does not weaken our immune system.

*The frequency of the earth today is 27.4hz. but there are places that vibration drops to 20hz, or less. For humans with low vibration, the virus becomes dangerous.

  • Pain 0.1 to 2hz.
  • Fear 0.2 to 2.2hz.
  • Irritation 0.9 to 6.8hz
  • Noise 0.6 to 2.2hz
  • Pride 0.8 hz
  • Superiority 1.9 hz.

A higher vibration on the other hand is the outcome of the following behaviour:

  • Generosity 95hz
  • Gratitude 150 hz
  • Compassion 150 hz or more.

The frequency of Love and compassion for all living beings is 150 Hz and more. Unconditional and universal love from 205hz

*Vibrate Higher!!!

*What helps us vibrate high?

Loving, Smiling, Blessing, Thanking, Playing, Painting, Singing, Dancing, Yoga, Tai Chi, Meditating, Walking in the Sun, Exercising, Enjoying nature, eating nutritionally dense alive food from the earth, Drinking water: help us vibrate higher ….. !!!

*The vibration of prayer alone goes from 120 to 350hz
*So sing, laugh, love, meditate, play, give thanks and live! _*Let’s vibrate high …. !!!

*The original source of this information is from the book Power Vs ForceBased on David R Hawkins’ Meditate & feel the vibrations in the universe 🧡🙏🏾

Picture sourced from:

Health Coach Lili, Rebekah's Health & Nutrition

Meet our Health Coach Lili!

Hello all! My name is Lili Conner and I am a graduate from the Institute of Integrative Nutrition located in New York City. I am a certified Holistic Nutrition Health Coach. I am also a single mother of two small kiddos, a five year old boy and a two year old girl. As a health coach, I firmly believe we are given the resources to fully heal here on Mother Earth. If given the right environment our bodies would thrive and not struggle to survive. Every person is different, we refer to that as bio-individuality. What works for me, might be toxic for another human. I try to hear each client to the best of my ability, and guide them for what they need or the goals they want to reach. Recently I have begun diving into infectious diseases and how to help create a better atmosphere inside of the body to fight and defeat bacteria & viruses.

Outside of the nutrition and exercise aspects, I also take a holistic approach. For complete health and happiness it takes the mind, body, and soul to be aligned. I use a tool called the “Circle of Life” which is a great visual representation to show all aspects. We dive into spirituality, career, relationships, family, joy, finances, and much more. Sometimes we just need a gentle reminder brought to our attention for things to start flowing how we need again.

So why do YOU need a health coach? Great question!

How many times have you been to the doctor with a problem and they say “yes! You should lose weight. Here is a pill.” OR better yet “eat less and move more.” Yeah…that is all great and dandy. But how realistic is that one? A health coach is a guide on the side to formulate a plan specific for you. Not only will I make a plan to help you get to your goals, I help keep you accountable with multiple 1 on 1 sessions through the month, we also take a look at your mental health & habits in general. Health Coaches help to bridge the gap between doctors and clients. We put in the time needed to truly help guide and change habits when needed. A health coach will help you make better general choices that fit your lifestyle. Health coaches identify your greatest areas of struggle and provide the support needed to overcome those struggles, while creating a new balance for you.

If this is something that interests you or you feel you need a little extra love on your journey, call or come up to Rebekah’s in Clarkston!