What are Primary Foods?

what are primary foods

Primary foods is the idea that areas of life exist that ‘feed’ us and that food is secondary to those.

Most of us can remember a time when we were outside playing with friends or engaged in creative endeavors and a parent would inform us that dinner was ready. “But I’m not hungry yet” we would reply. Being in love is much the same – we live in a more colorful, animated, magical world and are sustained by the love and play with our partner. We were having so much fun, in the ‘zone’ on a art project, or blissed out in love….food was secondary because we were being fed on a higher level – the passion and energy in our lives.

How dramatically different life seems to be now. Most clients report a lack of excitement about their days and the work, stress, and family obligations that come with it. However, they do find enjoyment from Diet Coke, ice cream, or wine. They often report feeling ‘stuck’ with low energy and little passion.

At the same time, a meaningful conversation with a friend can have you inspired, floating on air. A beautiful piece of music can inspire a well-spring of emotion or ideas. We are hungry for nourishment in the form of play, achievement, connection, love, adventure, spirituality, romance, intimacy, art, and excitement.

Take a look at your life.

In the area of relationships, what’s happening for you?

Do you find meaning or satisfaction in your career?

Is your form of exercise fun?

Do you have a form of spiritual practice that provides connection and peace?

You can make huge improvements in health and vitality if you can address these questions, regardless of whether you are vegan or paleo.

All the kale in the world is not going to make you feel well if you work with a toxic boss or are lonely.tweet this

This is not to say that food is unimportant – it’s part of the process for lowering cholesterol or weight loss, for example. However, there’s a personal transformation that happens when one looks at their life in a much broader way and gets help in making the changes.

As our client Diane shared, “I wanted help with reducing my cholesterol level without medication. Over a few months, we did that and even surprised my doctor, who thought I was taking the statin he prescribed! What I didn’t expect was a wonderful bonus- my sleep is better, I lost weight, I have more energy and exercise more frequently, and my relationships with others have improved. Addressing my goal of [lowering] cholesterol was great – what’s even better is my whole life has transformed.”

Our thousands of experiences in life are energy that can fulfill us physically, emotionally, and spiritually.

We at One Bite Wellness blend extensive education and experience in the science of nutrition along with the art form of coaching our clients through lifestyle changes. The result is an improvement in physical health and even more, a life transformation.


Are you Singing the Sugar Blues?

Are you experiencing headaches? 3pm energy slumps or mood swings? Hypoglycemic episodes causing candy jar or vending machine visits? How about sugar cravings or needing something sweet after meals?

During a recent presentation on body mindfulness, participants were surprised to see how many symptoms they were experiencing can be related to sugar consumption, even though most attendees are into physical fitness and eating well. 

Because they aren’t eating brownies and caramel sauce on a regular basis, some people believe they aren’t getting much sugar; they are horrifically surprised to learn about the places and ways in which sugar ‘hides’ in their healthy diets.

You are invited to join us in building a truly ‘sweet’ life. Contact us to enroll in our spring ’25’ Sugar Detox Challenge starting on February 28th. Now is the time to join a small group and to get support in committing yourself to 25 days of a Sugar Detox.

Ready to jump-start and learn more about the impact sugar has on us and how to deconstruct your cravings? Attend our upcoming Sugar Blues presentation on Saturday, February 13th at 12:45pm at Columbus Fit Life.


sugar blues

Sugar. It’s a common ingredient added into countless food items – from cereal and condiments to baby food and supposed ‘health foods’. According to the USDA, the average American is consuming close to their own body weight in pounds of sugar each year. This is not because of purchasing and eating the bags of sugar found in the grocery store baking aisle; it’s partially because sugar has many different names which makes it easier to be ‘hidden’ in various products created by the industrial food machines. It’s also because…

Sugar is a drug. Like nicotine, cocaine, or heroin, it is addictive and even considered poisonous by many health experts. Look up the definition of the word ‘drug’ and you’ll see sugar fits. It is a nutrient-less substance – so not only does it add extra calories, but it’s actually responsible for depleting the body of certain vitamins and minerals…

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Recipe: Turkey Breakfast Sausage


Oh my, how savory the turkey sausage patties! A perfect pairing with a over-medium egg and hot sauce. At this point, you have two choices: devour with your eyes or get cooking so you can devour them with your mouth.

Bonus: no scary ingredients from typical store-bought sausages with their nitrites and other questionable agents. We also added tons of garlic for the health properties related to winter wellness!

Prep time: 10 minutes
Cook time: 15 minutes

1 lb ground turkey (ours from MKM family farms at farmers’ market)
2 tbsp coconut oil (feel free to substitute olive oil)
4 cloves garlic
1 medium onion, chopped
1 tbsp oregano, parsley, and fennel seeds
1 tsp salt & pepper
2 tbsp balsamic vinaigrette for de-glazing pan
hot sauce

Heat oil in saucepan over medium heat and cook onion and garlic until golden-brown. Remove from heat and add onion to mixing bowl along with turkey and combine. Then add the oregano, parsley, fennel seeds, salt & pepper and mix thoroughly by hand. Form patties by hand to be about 3 inches in diameter and about 1/2″ inch thick. Cook in skillet about 5 minutes on either side or until inserted meat thermometer registers 165°F and meat is fully cooked. Add balsamic vinaigrette to de-glaze the pan and cook on a lower temperature so meat soaks some up.

Happy breakfast-ing!

breakfast sausage obw

Quiz: Body Mindfulness

your body

*Telephone rings* You: “hello?”

Your body: “hey, I just wanted to let you know that we’re having some issues dealing with the amount of sugar coming in -it’s definitely more than we need. The pancreas is doing the best she can but I’m sure you’ve noticed some blood sugar and energy swings…

You: “yeah, I did notice and my lab results show being on the higher end of normal, but I’m really not having that much compared to my co-workers….besides, is it so wrong to have ice cream after a stressful day?

Your body: “well if you could…”

You: *hang up* “argh, as if I didn’t have enough going on…”

Your body: *experiences unanswered calls, slowly becomes pre-diabetic and then diabetic*

Often we are so stressed and busy in life that we fail to feed ourselves properly and sleep enough. We can end up driving our bodies into the ground, possibly leading to illness. The dark circles under our eyes, anxiety, poor digestion, and low energy levels are all telling a story, but are we listening?

Take a moment, a breath, and check-in with your body as you see which of the following symptoms apply to you:

  1. Excess fat around the abdomen
  2. Poor sleep
  3. Salt cravings
  4. Tendency towards hives, allergies, bronchitis, asthma, and arthritis
  5. Digestive issues – bloating, gas, indigestion, heartburn, constipation, diarrhea
  6. Poor circulation
  7. Dark circles under the eyes
  8. Low mood or depression, irritability
  9. Sugar cravings
  10. Headaches or migraines
  11. Energy issues, fatigue
  12. Skin conditions – breakouts, rashes

Add up your number of symptoms. The only acceptable answer is “0”; anything more shows there is at least one area of possible improvement. These symptoms are associated with adrenal health, blood sugar handling, stress over-load, digestion, liver function, and food sensitivities.

Does your result fit into the life of vitality and energy abundance you desire? Get clear on the areas of healing; an initial consultation with an integrative nutritionist will help you establish where to begin.

The key to an improved relationship with the body is to be open to the messages it is sending and moving towards healing.

Recipe: Caramelized Parsnips


A parsnip is a fantastic root vegetable which is rich in vitamins and minerals as well as antioxidants and fiber.

Before sweetness in the form of sugarcane and beet were an option, Europeans used parsnips as a source of sugar. Next time the craving for a sweet arises, try some caramelized parsnips and find how sweet and grounding this root vegetable can be!

1 lb parsnips
2 tbsp coconut oil (or butter, if preferred)
1/4 cup water
1/2 tsp cinnamon
salt and pepper to taste

Peel parsnips and chop into 1/2 inch pieces. Melt coconut oil in skillet then add parsnips and cinnamon. Cover with lid and cook over medium heat for about 8 minutes or until they become more golden. Add water and cover. After water evaporates you’ll be left with tender and caramelized parsnips. Add salt and pepper to taste.


5 Steps for Health in an Unhealthy World


Most people espouse the ideal of living a ‘clean’ and healthy life and when our workouts fall by the wayside and our dinner comes out of a can, box or fast-food window, we start to wonder “is it me? My lack of willpower?”

Before settling into a bout of self-loathing, consider this: our environment largely influences whether we succeed or fail. The modern advances of technology enable us to be constantly connected and productive, but they do espouse a decrease in home-cooked food and body movement.  The typical American food environment – full of processed, convenient options – provides ample opportunity to join the legions of the sick, overweight/obese, and the depressed.

But there is another way, one that involves being more peaceful, vital, and resilient. Here are a few tips to get you started:

  1. Consider the control you have in establishing your home environment. You have tremendous influence over what to buy and bring into your kitchen. When you expunge the trans-fats, excess sugary foods, and the undesirable color additives (i.e. Yellow #5, Red #40) you can often replace the crackers, candies, breakfast cereals, and chips with healthier options. When the craving for a soda strikes and it’s not available, there are two choices: have another beverage (water!) or make the journey to obtain one. Which leads into…
  2. Make your inertia or laziness work FOR you. A client utilized this idea and experienced weight loss without, as she put it, “hating life.” We created a plan, knowing her tendencies, to include healthier foods and crowd out the others. One guideline was to eat a small bowl of strawberries and, if she wasn’t satisfied, then she could have the desired junk food. Most of the time, she didn’t want to want the latter enough to have to eat fruit first, so the junk food intake declined.
  3.  Create a fitness-friendly environment. A key part of this is knowing yourself and your tendencies. If you like having the treadmill in your bedroom because it’s easier to roll out of bed and get started, move the treadmill there. If, deep down, you know the machine will become a glorified clothes hanger in your bedroom but will get more usage if parked in front of the family room television, that’s where the treadmill needs to go. The same goes for weights and other workout equipment.
  4. Add in more vegetables! They contain vitamins, minerals, and various other components that will give you health and energy. You can also make them flavorful in a green smoothie, collard wraps, or in a turkey chili.
  5. There is no such thing as a perfect diet. Every single person has their own needs; depending on their ancestry, body type, and activity level. What’s medicine for one is poison for another. Instead of deciding for convenience, or what worked for your friend’s weight loss, test your own body to see exactly what you need to be healthy.

It’s true, you’ll have to be a bit of a rebel as you reclaim your birthright of vitality. Your decisions, when at the grocery store or out to eat with friends, may  come up against all popular tendencies. At first, what feels like a huge act of willpower will transition into ease and habit.

Use the practical suggestions above to start your health transformation. Don’t wait until tomorrow; begin now. Reduce overwhelm and  get yourself a nutrition & health guide.



Are you SMART?

Creating Smart Goals

Ah yes, 2 more days until the Times Square Ball drops and people throw confetti, enjoy champagne, and share their resolutions to start a juice cleanse, join a gym, lose weight, get organized, start a new hobby, or read more books. Instead starting strong with willpower and good intentions before petering out by mid-January, consider the importance of intelligent goal-setting and having a supportive accountability coach. These two factors will bring more success than operating on willpower alone.

Whether as a personal or professional goal, to make it S.M.A.R.T., the goal needs to run through the following criteria:

Specific – gain clarity about what you want to achieve. Is it a certain number in your bank account? A percentage of body fat to attain? Employ the 5 W’s and H questions (who, what, when, where, why, and how) as you answer.

Measurable – with this step you are identifying milestones on the way to your goal and it may require concrete evidence. How will you know you’ve reached your objective? ‘Being happier’ isn’t evidence, smoking cessation is. Describe the physical manifestations of how you know you’re fitter (measurements, weight, ability to lift more) or when your closet qualifies as clean (all clothes on their hangers, shoes displayed on rack, etc). This helps you refine your goal and makes it more attainable.

Achievable – with the amount of time, money, or talent involved, is your goal attainable? Investigate and evaluate the effort of painting your entire upstairs versus hiring a professional, which may save you time and frustration.  It may be a goal to make your own household and beauty products but when you weigh the effort, time, and other costs of this goal against the profits, obligations, and other priorities in life, it may be the case that buying healthier, local products is more do-able.

The key here is to truly evaluate your goal to see if it is achievable. Otherwise the risk of spending time, effort, and energy on a frustrating a project that doesn’t fit your priorities certainly feels like a failure.

Realistic/Relevant – if your goal is to cook gourmet meals for your family but you have never advanced past scrambled eggs, is this realistic?

Is it relevant to you and your life to be a famous marathon runner? A world-traveling business owner and parent of 3 children? Are your goals actually others’ goals for you? This is the opportunity for you to decide what fits into your life’s desires. Ask yourself what the true objective is underlying your goal.

Timely – make tentative deadlines for all you plan to accomplish. Keep them flexible and realistic so that you feel inspired to take action and not like you’re burning out.

Examples of transformed S.M.A.R.T. goals:

The vague goal “I will be more organized this year” becomes “I will set up daily routines and have a check-list of what needs to be done”

“I want to be a millionaire” becomes “I want to make $10,000 per month over the next 8 years by creating a software product and keeping a pulse on my investments”

“I want to lose weight” becomes “I want to lose 1-2 lbs a week through dietary changes and increasing my exercise to 3x per week”

The second part is up to you. There is a disconnect between a desire for a healthy lifestyle and actual behavior. Very few of us are the ‘upholder’ type Gretchen Rubin writes about – those who decide to do something and then follow through longer than a few weeks. Most of us are the ‘obliger’ type – we like to know there is accountability to someone other than ourselves. Having an appointment with a personal trainer gets us to the gym. Knowing yourself and your type is key for success. The ‘obliger’ type can gain tremendous benefit from having a nutrition and wellness coach as a guide through these processes.

Ready to reach your S.M.A.R.T. health goals?

Our Registered Dietitian-Nutritionist and Certified Health Coach will support you in setting up SMART goals and achieving your objectives. This means training, guiding, overcoming obstacles and keeping you accountable on the path to higher level of wellness.  Contact us for more information, rates or to make an appointment.