Madrona Nutrition and Fitness: Recipe and Nutrition Guide

Madrona Nutrition and Fitness:
Guide to Wellness through Holistic Diet
and Lifestyle

Rachel Fiske
Certified Holistic Nutrition Consultant,
Certified Personal Trainer

Thursday, March 20, 2014

April 13th Spring Detox Workshop!!

Overcoming Stress and Adrenal Fatigue with Revitalizing Diet, Lifestyle, and Yoga 

with Sonya Genel & Rachel Fiske 

Hour one of this workshop will be facilitated by Holistic Nutritionist and Functional Medicine Practitioner, Rachel Fiske of Madrona Wellness. Rachel will focus on educating the class on how stress impacts our adrenal glands, symptoms of adrenal fatigue, and how to heal our adrenals via diet, lifestyle, and supplementation when appropriate. Rachel will go into detail on the importance of managing blood sugar, macronutrient ratios, and key micronutrients for supporting the health of our adrenal glands and feeling consistently energized.

The second hour will be led by yoga teacher Sonya Genel, ERYT. This is the part of the workshop where we get up and move! Sonya will lead a detoxifying and invigorating sequence to help clear your physical and energetic body. You will also get practical tools for managing stress, detoxifying physically, and releasing negative patterns. You will learn safe and effective physical postures, breathing exercises, meditation, and self-massage. Leave feeling profoundly revitalized and empowered with the tools and knowledge you need to live radiantly!

WHEN: Sunday, April 13th from 2-4pm 

WHERE: Yoga Garden of San Francisco, lower haight on the corner of Divisadero and Page 

HOW TO SIGN UP: Simply CLICK HERE to register

Monday, March 3, 2014

5 Reasons to Ditch the Diet Soda

When I was in high school and early on in college, I had a serious diet coke addiction. Its zero calories, so how bad could it be, right? Fortunately, light has been slowly but surely shed on this myth and many of us have done away with diet soda (or, pop, as we say in Oregon!), but for those of us who still drink it or have friends/family who do, lets take a look at why we should run, fast, in the other direction...

  1.  It may actually HINDER your ability to lose weight! While the makers of diet soda obviously want us to think otherwise, it can actually hinder instead of help our weight loss efforts. The onslaught of chemicals and additives in diet drinks has been shown in several studies to promote obesity, likely due to disrupting our bodies hormonal balance. It also may initiate sugar cravings and overeating.
  2. Diet soda has been repeatedly connected to increased risk of heart attack and stroke: The irony is that Diet Coke is a big supporter of campaigns to promote heart health, when in reality studies have shown that drinking diet coke vastly (a recent study showed up to 42%) increases risk of heart attack and stroke (
  3. Heavily linked to cancer: This may be the most widely known risk, but some studies have shown that drinking 30 ounces or more daily of diet soda increases your risk of cancer more than smoking a pack of cigarettes! Yikes. (
  4. Increased risk of metabolic syndrome: Drinking diet soda puts you at a much higher risk for diabetes and metabolic syndrome. This means high cholesterol and excess belly fat which can also lead to the above mentioned risk of heart attack. This was proven by a 2008 study at the University of Minnesota with over 10,000 participants.
  5. Kidney problems: Diet soda has been linked to dramatically decline kidney function. Our kidneys are the organs that reprocess and detoxify our blood, so.....pretty important.

Sadly, these are only a few of the dangerous effects of drinking diet soda, really this list could go on and on! And hey, if your main concern is looking good, diet soda really stains your teeth.

Sometimes detoxing from diet soda and finding alternatives can be hard, if you have questions or are interested in working with a nutrition professional to create an individualized dietary program, contact me at!