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Nourish & Heal: Headliner
Helping Hand
Studying at Home

Hello, I'm Rachel. I help women take small but highly effective steps to achieve optimal health and well-being, without restrictions or limitations, by adding in more plants to your existing diet, cultivating mindful eating habits, and reconnecting with the healing power of nature.

Many of the women I work with want to wake up and feel energized, and excited about their lives no matter their age or size. They want stamina to do the things in the world they love, and they want to feel good in their bodies. If you want this too, then it might be time to try a different approach.

My role as a counsellor, health & wellness coach, and contemplative arts teacher is to support you to take small steps towards the life you most desire now. "Small steps, many times" is the mantra I use and it has worked for hundreds of women.

In addition to nourishing your body, you will also learn about mindful eating practices, such as paying attention to your body's physical sensations, being aware of the origins and journey of your food, using all your senses to fully experience the flavours, textures, and colours of your food, focusing on the present moment while eating, and listening to your body's signals of hunger and fullness. We will use creative approaches like mindful photography, and contemplative writing to explore this practice.

You will also be guided through various nature-based mindfulness practices, including spending time in nature, practicing gratitude, and connecting with the natural world to enhance your overall well-being. 

Nourish & Heal: News and Tips
Chopping Vegetables

program philosophy

A powerful way to help heal and soothe the body & soul is through wholesome, plant-based foods and mindfulness practices inspired by nature. It only takes a few days to begin feeling the benefits. But food and diets can be tricky for many women so the approach needs to be gentle, and thoughtful - and avoid setting up a familiar diet pattern that triggers a negative cycle of food restriction, and unrealistic eating expectations.

Nourish & Heal is unique in that it is a value added approach, not restricitve. It is about adding in more plant based foods you already love into your existing diet - while reflecting on emotional attachments to food - and experimenting with new ways of meeting emotional needs. It is also about connecting with the natural world, and new parts of yourself.

For the women I work with, this approach has changed their lives, and freed them from endless diets, and negative thought patterns. And gave them hope that change is possible, and that they have the power to achieve the goals they most desire. One small step at a time.

You do not have to be alone in this.

Nourish & Heal: Text

The Approach

How part of your day might look like with this approach.

Meditating in Backyard

Morning Practice


Before eating breakfast, spend a few minutes outdoors in nature, observing the sights, sounds, and smells around you. Let natural light filter through your eyes, and take some deep breaths to regulate your nervous system.


Add your favourite berries to your breakfast, or chia seeds to your oatmeal, or a beautiful green salad with your omelette. You can be creative as you want, the only goal is to bump up the plant based nutrients at each meal.

Mindful Eating Reflection:

Before eating, take a moment to appreciate the colors, textures, and smells of your food. Notice how it feels in your mouth as you chew, and reflect on what nourishment means to you?

Take Aways:

  • Increased mindfulness and presence in the present moment = calm mind, focused energy, and increased feelings of wellbeing.

  • Deepened connection and appreciation for nature = beginning the day with beauty and goodness to help you stay resilient.

  • Enhanced enjoyment of meals through and heightened awareness of the nourishing qualities of plant-based foods = a happy body

  • Promotion of overall well-being through intentional and conscious choices = a calm and happy mind.

Nourish & Heal: Services

program costs

This is a monthly program with high levels of support and encouragement so you can achieve the health and wellness goals you desire, and support new parts of self to emerge.

I offer a sliding scale of $250 - $300 CAD plus GST per month x 3 months. Total coaching hours are 4.5 hours per month (4 hours group coaching, 30 minute individual session). Total program coaching hours are 13.5 hours plus email/text support, private FB group, and access to resources to help you make the changes you desire.

I work hard to keep value high and monthly costs manageable to ensure more women have access to in-person support. My role is to help you achieve the results you want.

You can pay each month with credit card, paypal or by etransfer to

Refunds are not available once the the month begins as I will not be able to fill your seat, but you can choose to not continue in the program at the beginning of each month. This means you can try the program out and see if it is a fit for you!

Seats available: 6

Nourish & Heal: Text

dates & next steps


Sat, Jun 10

Sat, June 24

Sat, July 8

Sat, July 29

Sat, Aug 12

Sat, Aug 26


West Coast  10:00 am - 12:00 pm PST

East Coast    1:00 pm - 3:00 pm EST   

Next Steps:

If this program is calling to you and you have time this spring to focus on your health and well-being, then please contact me.

Nourish & Heal: About


What Women Are Saying

Recently retired, I found myself feeling lost and searching for “ what is next?” “ what opportunities are there for me?” “Where do my passions now lead?” I had given so much of myself over forty years of service to others and family, I had to rediscover how to give to myself!

Rachel’s kind and caring way help me unwind and turn inward, in order to discover what truly was important to me. Rachel’s knowledgeable guidance, taught me to be present and mindful of what I required to heal and grow in this new transformational phase of my life. 

Millie, 63

I had tried many versions of self help, counselling, groups. I was skeptical that yet another group program could be beneficial but I took the leap and registered. I am so glad I did. The ability to connect anywhere was so helpful! And the attentiveness from Rachel - this program exceeded my expectations as far as accessibility with Rachel. My eyes were opened to what self care could/should look like. Definitely a life changing experience for me. Highly recommend this program.

Wendy, 52

Through this program I was able to identify areas where I desired growth, set goals, achieve them, but also give myself grace where I fell short. I always felt safe and supported to share to my comfort level. The mindfulness activities are tools I will use long after the program concludes.

I highly recommend Season of Self Care!

Lori, 58

Nourish & Heal: Testimonials

more about me

Rachel Schmidt BSW, PLC

I use nature based mindfulness, psychosynthesis, and contemplative arts to help women shift their awareness into self reflection and mindfulness so they can discover, express, and integrate parts of self, and live the life that is calling them. Because a calm and clear mind creates a deeply happy body and soul.

My studio is located in a forest in British Columbia, Canada surrounded by 150-year-old trees. I have a degree in social work with 30 years of experience, along with certification in a depth psychology coaching approach called Psychosynthesis, and a background in holistic wellness, teaching and visual arts. I blend these practices together to create contemplative arts and wellness programs where hundreds of women across the world have met online in safe, creative and generative spaces.

Nourish & Heal: About Me
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