“One Bite Wellness to WOW” – In the Client Spotlight

client spotlight of recognition

“One Bite Wellness to WOW!”

“In the past, on many occasions, I would start/sign-up for a program or class, quickly start procrastinating on beginning/keeping up with and/or finishing assignments, therefore I did wonder if working with you would be different? So, I was hesitant to invest the time/money for this reason. Would this be yet another “good intention” gone awry?…

The results I have achieved have been PHENOMENAL! I called you because my cholesterol was too high and my dr asked me about going on statin meds. In addition, I have been on a diuretic to “control” my blood pressure for about 25 yrs. I felt I could normalize my biometrics without meds, however knew that I needed Accountability and Support to do so.

Never in my WILDEST Dreams, did I Expect to find : A New Calling: Wellness Advocate/Coach: A New Passion: Cooking ( from scratch) I had never learned to cook. A New Dream: Be a Senior Olympian. These are a by-product of working with you, and Following-Through.
One has to make the changes, a little at a time ie….one bite…
I am living the whole-food plant-based lifestyle.
I am 15 lbs lighter, and my cholesterol has normalized.
My bp was getting too low and I was tired…..
Last week, my dr said: “I think your lifestyle has kicked in” you DON’T need this medicine anymore……You are really doing the work! Congrats….keep going. I just hugged her……and grinned for 2 whole days.
25 YEARS…..ON SOME DOSAGE OF THIS MEDICINE!
Long enough to raise a child!!!! I am Thrilled…..NO MEDS!
I will need to update my wardrobe…..all my clothes are Too Big!

I love your “presence”, listening, reflecting back and your unequivocal SUPPORT! I Know that you live a healthy lifestyle, and that you care that I too live a healthy lifestyle. You’re in my corner!

I loved that we chatted about career….did not expect that, nor did I expect to Want to pursue another career, at this point (semi-retired). I feel compelled to pursue wellness advocacy for the benefit of  us “baby boomers”

My whole mentality has changed. I am becoming More of who I came to Earth, to Be.

As I’ve released weight, I have stopped “hiding” from myself and others.
I am healing emotionally from earlier hurts, because I am taking better care of myself, eating good food, exercising, relaxing, and resting, when tired.
I rarely eat out anymore, and I used to go to a fast food place every other day
I was happy with our sessions and your prompt follow-up. Loved being able to connect in person, and/or by phone. I’m just Thrilled with my results.

As I said earlier, You are Your Clients’ “Champion”
You are Supportive, and of course, as a great coach, you guide a person to find their own Truth. You recognize that great potential within each person.
You are Authentic, Prompt, and Keep your Word!

I Totally Now Realize the VALUE of Having a Great Team and How Important it is to Invest in One’s Health. Without good health, the Rest doesn’t seem that important. Also, if you had not shared the recipes and encouraged me, I might never have tried to cook……..what a loss that would have been…..It is my New Spiritual Practice! I get great ideas while cooking…..in the silence and joy of seeing a new creation….from a few or many different ingredients.”

Blessings of Abounding Health
Jasianna
Client, Foundations of Health Graduate

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In just a few short months, Jasianna has changed her whole life. She decluttered her home and her old habits of candy, fast food, and junk food as she added in more cooking, physical activity, and a new career. We are certain that, with her determination and follow-through, she will qualify for the senior Olympics and look forward to watching her shine!

Our mission on earth is to help guide others on their life paths. Every time we see a client after they’ve tweaked a couple of recommended changes such as drinking less juice/soda/alcohol, getting better sleep, adding in (fun!) physical fitness…we see the changes in their eyes, face shape, energized speaking and livelier movements…and then we hear about how their clothes are fitting better, they enjoy cooking, their friends and family telling them how fantastic they look, and we share in your happiness.

Also, during one of our sessions, Jasianna mentioned how her doctor, the nurse, and friends were exclaiming how fabulous she looks…and how she appreciates herself. “Everyday after my shower, I look at myself in the mirror…I see my arms…waist and I can see the difference. I look fabulous and I’m really proud of that.” If only everyone could experience that same sentiment upon seeing themselves naked, especially those 60+ years old!!

To our clients:
Honestly, we just love you guys. We brag about your successes as if we were your parents :D. Thank you for trusting us to guide you on your journey and letting us celebrate with you; it is pure joy.

YOU: President for 2020

youforpresident2020

No matter who you voted for U.S. president in 2016 and who you plan to vote for in 2020, we urge you to consider voting for YOURSELF this year.

What do we mean? Well, while you can write yourself into the ballot, that’s not exactly what we’re referring to.

During the 10+ years we’ve been working with clients, often what is mentioned along with their health goals is that they are tired of putting themselves on the back burner….and by having done so, they feel like they’ve landed in their current situation with regards to weight, cholesterol levels, thyroid issues, stress and burnout.

We first congratulate and acknowledge how hard that transition is from being the burnt-black pot on the back burner to being the pot that now gets the attention. Think about the mean of the words “on the back burner.” When you put something on the back burner, you have decided it’s a low priority. You’ve deemed it not immediately important. And so what happens? The pot keeps simmering away and is ignored until you either walk by and remember to tend to it, or it runs out of liquid and you wonder where that burnt smell is coming from. Once a pot or pan is is scorched, it takes a lot more scrubbing to clean it and return the utensil to its previous state.

It’s the very same with our health – (remember Quiz: Body Mindfulness)? Oftentimes when we aren’t in acute pain, we defer the care of our body, we make it a low priority while we juggle ‘more important things’ and busyness on the front burners. It’s only when we have a migraine, are running to restroom and having abdominal cramps, are burnt out and fatigued, or have an acute cavity that we look past the front burners and start to pay attention to ourselves. Think about the pots or pans you have on the back burner – is it your health? Your relationship? Your career?

Why do we operate this way? Human psychology is such that when things are going well, we tend to assume they will follow that same path. We tend to not really *love* change and often we won’t do something different until the pain of not doing so is greater.

And it’s not just you! If you haven’t read The Person Behind the Professional, you’ll see the pain endured and how the health transformation was made:

“As I rose into the role of president of my own life, I knew I still needed a cabinet- a group of experts who would help me achieve a higher state of health. I hired acupuncturists & massage therapists and have consistently had a health coach who inspires me and keeps me accountable to my health goals. Having a health-minded partner and friends is huge in this area too. No (wo)man is an island.”

By building a cabinet of trusted advisors and coaches, you are able to super-charge your success and reach new states of health and vitality previously unimagined.

No matter what this year holds for the presidency….you can always cast a vote for yourself, gather a cabinet, and have the support to level-up in 2020.

Your nutrition expert and coach will assist and guide you on your path to looking and feeling great! Schedule a complimentary 20-minute call to get started.

 

 

 

Halfway to 2020: Finish Strong, Achieve your Goals

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Does it flabbergast anyone else that it’s already early July and we are officially more than halfway through 2019? Remember back in January when we had plans for changing everything: improving our diets, exercising more, and experiencing weight loss? We were determined to arrive on December 31st of 2019 feeling better and looking great. 

Having done this work long enough, we know that it’s typical to feel disappointed or frustrated with your progress and worried about the future. The common question: “will I ever be able to achieve this goal of _______ (i.e. balance, a healthier relationship with food, better digestion/skin/energy)?” We beat ourselves up with the thought: “what’s wrong with me that I can’t seem to start and STICK WITH an exercise regimen/ put down the pint of ice cream when I’m emotionally out-of-sorts/ follow an eating plan that would benefit my health?”

You may find yourself wondering:

  • do I start now or wait until summer is over?
  • why haven’t I been able to make the changes I set out for myself?
  • should I follow the diet my neighbor/best friend/favorite celebrity is doing?
  • is this how I’m supposed to feel at my age? Is it possible to have more energy and be at a comfortable weight?
  • how do I actually create better balance in my life and see results?

It can feel like there are 900 skills you need in order to reach your goals. Some include meal-planning, combating emotional eating & self-sabotage, changing your mindset, monitoring your progress, establishing effective systems and routines, and engaging your mind and body in making the transition so that your process produces the transformation you desire. So how do you know where to start or what’s next?

On the way to 2020, take a minute to reflect on a few things:

  • how badly do I want to see my goal achieved?
  • do I have the time and resources to make it happen?
  • with all these articles/books/courses on different diets, how do I know what is best for me and my body? Is there a better way?

Be honest with yourself. If you’re going through a tumultuous divorce, maybe now is not the time to focus your attention on lowering your cholesterol. If the kids are keeping you on the go during summer vacation, fall might be a better time to check in and see what reasonable changes you can make during the last quarter of the year. Or maybe the 10 extra pounds on your body are killing your confidence and making your clothes uncomfortable to wear; you know it’s time to make a change.

You still have 175 days left of 2019. Are you ready to achieve your desired results and finish strong? It all starts with a chance to connect with your personal nutritionist and lifestyle coach during a complimentary 20-minute discovery call. Schedule it this week and uncover your skill gap so that you can make the BEST choice for beginning your sustainable lifestyle transformation!

10TV: Summer Mocktails

10tvicedteamocktails

June is National Iced Tea Month and because it’s been so warm lately, it’s a great time to switch from hot coffee and tea to cooler beverages like iced tea – whether black, green, oolong, white, or herbal. There are many benefits to drinking tea including lower cholesterol, cancer prevention and improving dental hygiene (cavity determent).

A mocktail is an easy and delicious way to keep hydrated during these high temperature months. Behold! The Strawberry Mint + Lime Cooler as well as the Cranberry Raspberry Lime Sparkler.

Strawberry Mint & Lime Cooler
1 cup white tea
1 cup sparkling mineral water
½ cup fresh mint
½ cup fresh strawberries, sliced

Cranberry Raspberry Lime Sparkler
1 cup 100% cranberry juice
1 cup raspberry tea
1 cup sparkling mineral water
¼ of a lime, juiced
Mint for garnish

Instructions:
Make tea; once tea has cooled, add ice cubes (if desired) and stir in remainder of ingredients. Garnish with mint and lime. Of course you can easily make this mocktail into a cocktail by adding your favorite wine, mead, or liquor (i.e. vodka). These recipes will serve you well in the late spring and deep into summer’s heat. Enjoy!

Dietitian vs. Nutritionist

dietitian vs nutritionist one bite wellness

If you’re confused about the difference between a registered dietitian (R.D.) and a nutritionist, you’re not the only one. After meeting with a doctor last week who asked this question, we figured it was high-time to explore the education, options, and state requirements with you. It’s confusing out there, so let’s clarify this situation.

Whether your goals include losing weight, having a healthy pregnancy, reducing high blood sugars and cholesterol, or improving athletic performance, diet is the place to start. A professional who specializes in nutrition is key, since their advice is based on knowledge, skills, and experience. But why might you want to make an appointment with a registered dietitian and not a nutritionist?

The key difference is in the education and training each has received. Outside of Ohio and a few other states, nutritionists often do not require any formal training, license, nor certification in order to set up a practice. Essentially anyone can call themselves a nutritionist in certain states such as Colorado and California, where there isn’t any requirement to be licensed (or even educated) as a nutritionist.

If you live in Ohio, someone who calls himself/herself a nutritionist is a registered dietitian (or is breaking the law). The person has been licensed by the Ohio Board of Dietetics (now the State Medical Board of Ohio) and may use the terms ‘clinical nutritionist’,’nutrition counselor’ and ‘nutrition consultant.’ A registered dietitian has completed the following:

  1. A minimum of a four-year college degree, with specific study of human nutrition through the life cycles, anatomy and physiology, as well as other sciences
  2. A 1,200-hour minimum, supervised internship
  3. Passed a national credentialing exam, which covers nutrition information from clinical to food service and community aspects
  4. Maintaining at least 75 continuing education credits every 5 years

Dietitians comply with a code of ethics by which to guide their practice and rely on evidence-based nutrition recommendations.

If you’re in a state outside of Ohio (perhaps one that doesn’t require licensing), know that some of the people calling themselves nutritionists can still be helpful and knowledgeable. To seek the advice and expertise of a registered dietitian, you can look for the RD or RDN (registered dietitian nutritionist) initials after their name.

Nutrigenomics – Science on your Side!

nutrigenomics

For most of our existence on this earth, humans have viewed food primarily as fuel. Over the past century, particularly after Upton’s Sinclair’s expose The Jungle was published, people have demanded that food be health-promoting and safe. Now we expect more from our food – to help us keep our cholesterol down, improve bone health, and even prevent certain diseases such as diabetes and cancer.

Nutrigenomics is short for “nutritional genomics” and is a discipline that studies the interaction between our diet, genetics, and lifestyle choices

A discipline borne out of the Human Genome Project, nutrigenomics asserts:

  • A junk-filled, nutrient-less diet can be a factor for disease since dietary components can influence gene expression and structure
  • The degree to which diet can influence a person’s health and disease depends on their genetic make-up (some people who follow a ‘heart-healthy’ diet can reduce their cholesterol while others can eat fried and fatty foods and have normal cholesterol levels)
  • Genes can play a role in the onset, progression and severity of certain diseases but dietary recommendations can help prevent, mitigate, and potentially reverse disease

This is BIG NEWS, people! The field of nutrigenomics is still relatively new and while most healthcare professionals are teaching a model of health (usually with the food pyramid), there’s waaaay more to the equation of living balanced and healthy.

Ever wonder why some people with high-blood pressure respond well to a low-sodium diet while others don’t? Why some people develop macular degeneration, acne, depression, or diabetes even when living similar lifestyles to others? Why are some people able to drink coffee all day and sleep whereas others are so sensitive that a morning cup o’ joe can lead to insomnia? The answer may well be linked to one’s genes. 

If you experience or have a family history of skin issues (including acne and rashes), autism, ADHD, migraine, depression, anxiety and other psychological disturbances, cardiovascular disease, inflammatory bowel disease (including Crohn’s and ulcerative colitis), virtually all autoimmune diseases such as Hashimoto’s and rheumatoid arthritis, osteoporosis, macular degeneration, diabetic complication, Parkinson’s, and Alzheimers, definitely consider how knowing your genetics could help prevent, ameliorate, or even reverse a health condition. A single defect in the enzyme methylenetetrahydrofolate reductase, or MTHFR, can increase one’s risk of cardiovascular disease, impaired detoxification, decreased energy, and DNA repair. Wouldn’t it be great to have some personalized dietary & lifestyle recommendations from a qualified expert who can help you abate or prevent those conditions? 

We here at One Bite believe that nutrigenomics is a game changer. With this emergent technology, we can not only educate our clients on the components of building a healthier diet and lifestyle – it can be even more intricately tailored to each individual’s needs. 

We not only bring our stomachs to the dinner table, we bring our genes. Let’s learn how to feed ourselves properly.

Hungry to learn more? Come to our Nutrigenomics class this Thursday evening  or contact us for more information.

Singing the Sugar Blues

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, as recently as 2016, is consuming close to half their own body weight in pounds of sugar each year. [Take a look at Tables 51-53 and add together where it says “Per Capita Consumption – Adjusted for Loss” in pounds per year; for 2016, this would be a total daily intake of 74.9lbs]. Our estimated consumption is not just as a result 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 needed to break down and essentially ‘detox’ the sugar.

Added sugars are typically found in processed or prepared foods – sugar-sweetened beverages (which doesn’t just include sodas or juice, but some non-dairy milks!), breakfast pastries, dairy desserts, candy- to name a few. Naturally occurring sugar, such as that found in fruit, is not included as an ‘added sugar’.

Recommendations for added sugar consumption vary widely. The Institute of Medicine reports that added sugars should not exceed 25% of total calories consumed. World Health Organization takes a more conservative approach and recommends less than 10%.

Studies have shown that people who consume higher amounts of added sugar, especially sugar-sweetened beverages, tend to gain weight and have a higher risk of obesity, type 2 diabetes, unfavorable lipid levels (i.e. cholesterol, triglycerides), hypertension, and cardiovascular disease. Blood sugar equilibrium is one of the most important keys to health.

Getting rid of sugar in your diet takes more than passing on dessert. It involves a multifaceted approach to being a ‘sugar detective’ and becoming creative in how we can healthfully live without it.

Are you ready to take the One Bite Wellness ’25 Sugar Detox Challenge’? Join us in revitalizing life and health by breaking the bonds that make us slaves to sugar. We will explore hidden sources of sugar, re-creating healthier home and work environments, understanding & combating cravings, and learning how to have delicious meals.

Brown Rice with Benefits

brown rice

photo source: photos.boldsky.com

All rice is not created equal. Brown rice has more nutritional benefits than white rice because it is not as processed and is still fully intact. The hull, the outermost layer of the kernel, is the only removed item from brown rice. Whereas all three layers, the bran, germ layer, and the hull are taken out of white rice. Because the brown rice still has the bran, endosperm, and germ, it is considered a whole grain. Brown rice is filled with nutrients like manganese, selenium, and phosphorous. The manganese helps to produce energy as well helps protect against free radicals. Selenium provides benefits like protecting against cancer, heart disease, and reducing symptoms of inflammation and rheumatoid arthritis. Brown rice is also a great source of fiber which is helpful in keeping blood sugar stable as well as reducing cholesterol. Brown rice is rich in several nutrients and is a food that is easily accessible. Throw some in a skillet and make a pilaf!

Cowspiracy and Plant Based Diet Q&A

cowspiracy

There is a growing interest in plant-based nutrition and over the past three days alone, we have participated in a panel discussion following the showing of the movie Cowspiracy and presented a webinar on the Plant-Based Diet to employees of The Ohio State University. Here is a short compilation of a some common questions posed and our answers:

Q: I’m considering a vegan/vegetarian/plant-based diet but I am concerned – how will I get enough protein?

A: Some argue that Americans are getting too much protein in the typical diet. The plant-based diet includes other sources of protein, including beans, nuts, seeds, and whole grains. Working with a nutritionist can assist you in finding out how much protein as well as the best protein sources for your individual needs.

Q: Which restaurants can I go to for a healthy plant-based meal?

A: Some obvious choices include restaurants that advertise such meals, such as Portia’s in Clintonville. Certain ethnic restaurants may have more vegetarian choices because of cuisines typical in regions such as South India. However, most restaurants and their chefs are more than accommodating in this aspect- even Hyde Park has or will make a vegetable-based dish upon request! You don’t only have to eat out at select restaurants. Explore new options!

Q: Does being plant-based mean I need to be a vegetarian or vegan?

A: No. Meat and dairy do not have to be excluded; however, rather than building a meal around the meat source,
the meal is based on whole, plant-based foods. Planning your meal this way means there is less need to add meat and dairy to the dish and ensures it is full of nutrients.

Q: How do I get others to be on-board with my new diet?

A: At the end of the day, a person has to want to make a change. Instead of the ‘hell-fire and brimstone’ approach of harping on someone about potential health issues associated with the consumption of animal products or about the suffering of animals, it is often easier to inspire. When one can see that plant-based food is appealing, delicious, helps them feel better, and is associated with less cruelty to animals and our plant, it can be a motivating force for behavior change.

Q: What are the benefits of a plant-based diet?

A: There are many health benefits associated with a plant-based diet including: weight loss, lower blood pressure, decreased cholesterol levels, better control of blood sugar levels, and some report having more energy. The diet is low in saturated fat, salt, and cholesterol (which can benefit the circulatory system), it has more more vitamins and minerals, antioxidants, and fiber which can all assist in disease prevention. Because it’s low in refined grains and sugar, it can help prevent the onset of diabetes. It’s also a diet that is more sustainable for our environment.

The 2015 Dietary Guidelines: What Will They Mean for You?

For those interested in a whole foods, plant-based diet, the report from the 2015 Dietary Guidelines Advisory Committee is a a near ‘win’. The group acknowledges that half of American adults have one or more preventable diseases – including cardiovascular disease, high blood pressure, and type 2 diabetes – due to poor diet and sedentary behaviors.

The committee, consisting of scientists and experts in the field of nutrition and health, is advocating drinking less soda and more water, eating less meat – particularly processed meat, less saturated fats (which naturally happens when focuses on eating more plant-based foods), less refined grains, added sugars, and sodium. At the same time, they are rallying around a health-promoting diet higher in plant-based foods including vegetables, whole grains, legumes, fruits, nuts and seeds.

There are some new, rather surprising bits about ‘de-regulating’ cholesterol, addressing aspects of sustainability and food choices, and the influence of family and community in improving dietary and activity patterns. The committee is focusing on getting the proper foods into the diet, acknowledging that “a healthy dietary pattern has little room for sodium, saturated fat, and added sugars. ”

Let us hope that this scientific report will be preserved as it goes through the political process- which includes consideration on the part of the Department of Health and Human Services (HHS) and The United States Department of Agriculture, lobbying on the part of food companies, meat & dairy industries, and other interests- in order to make the 8th edition of the Dietary Guidelines for Americans the best, unbiased information being disseminated since its inception 35 years ago.

Regardless of what will end up being on the 2015 Dietary Guidelines, the ‘common sense’ remains the same – eat wholesome, real food & more plants!