Recipe: Let me see that Sushi Roll 🎵

Have you ever woken up with an ear worm in your head? For us it was “Tootsee Roll” by 69 Boyz. We took inspiration from that for our lunch and changed the lyrics a bit as we sang “let me see that sushi roll!” throughout the house. The bunnies’ ears perked up as we danced and sang our way through meal prep and it really made the day shine. You can have the same (dancing optional) with this delicious, plant-based meal.

It also doesn’t have raw fish and is gluten-free!

Our secret? Marinated mushrooms with carrots and fresh, juicy cucumber. The combination wrapped inside of a rice-filled nori wrap is a total *chef’s kiss*.

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep time: 10 minutes

Cook time: 20 minutes

Servings: 2-3

Equipment: sushi mat and chopsticks, optional but very helpful

Ingredients

2 cups cooked sushi rice (follow directions on package)

3 nori sheets

4oz of baby bella mushrooms, sliced

2 carrots, cut length-wise

1 cucumber, cut length-wise

1 tbsp tamari (gluten-free soy sauce, or use coconut aminos)

Pickled ginger, optional

Wasabi, optional

Instructions

Soak and cook rice according to directions; while that’s going, cut mushrooms and vegetables. Place mushrooms in a pan with some olive oil and stir-fry on low, stirring occasionally until they look a bit dry. Add your chosen soy sauce or gluten-free alternative and keep moving mushrooms for about 5 minutes. Lay out sushi mat and a nori sheet on top. Spoon cooked rice onto nori sheet and spread it to cover the sheet, leaving about 1/2 inch at the top uncovered. Place sliced vegetables and marinated mushrooms into the middle of the nori sheet and then carefully, roll the nori sheet with contents, use sushi mat to squeeze roll (this will help the content stick together). Place sushi roll on a cutting board and, using a sharp knife, slice pieces that are about 1/2 to 3/4 inch. Serve the roll on sushi plates or regular ones with chopsticks as well as ginger and wasabi, if desired. You too may “feel a whoop coming on” – enjoy!

🐉 Dragon Fruit Delight: The Surprising Benefits of Pitaya for your Skin + Gut

Are you tired of eating your boring old bananas and fruits? Well, then say hello to pitaya, also known as dragon fruit! This spiky pink fruit is not only visually stunning; it is also packed with amazing health benefits that can do wonders for your skin and gut.

Dragon fruit benefits the skin

Let’s start with the benefits to our skin. Dragon fruit is the perfect fruit to combat ‘dragon skin’. Pitaya is loaded with vitamins such as vitamin C, which helps to promote healthy skin and wound healing. Because pitaya is rich in antioxidants such as betalains and flavonoids, it can which help to protect cells from free radical damage, reduce inflammation, and slow down the signs of aging. Say goodbye to fine lines and wrinkles and hello to youthful and glowing skin! Not to mention, the fruit’s high water content helps to hydrate your skin from the inside out. Yes, please!

Pitaya is a gut superhero!

Its high fiber content helps to promote digestion and prevent constipation – essentially, pitaya helps you poo! Plus, the fruit’s probiotic properties help to maintain a healthy gut flora, which can boost your immune system and improve your overall well-being.

Dragon fruit helps your heart and nervous system too

Pitaya is a good source of magnesium, an essential mineral that plays a role in heart health and nerve function. The iron contained in dragon fruit is responsible for red blood cell production and oxygen transport in the body. It also contains potassium, which is an essential electrolyte that helps regulate blood pressure and fluid balance along with calcium which aids in muscle and nerve function.

Now that you know what pitaya can do you for your body, make sure you put this fabulous fruit on your grocery list!

How to eat dragon fruit + ways to incorporate it into your diet

Now, we know what you’re thinking. “How do I even eat this funky-looking fruit?” Well, fear not, friends, for there are countless ways to include pitaya into your culinary creations.

First up, smoothies! Simply blend pitaya with some fruit, non-dairy milk of your choice, nuts or protein powder. Here’s the 🦄 Pink Unicorn Smoothie ✨ to try

A variation of this would be a pitaya smoothie bowl which you could top off with your favorite granola, such as DIY Hippie Granola, and fresh fruit. Voila! A nutritious, Instagram-worthy breakfast.

But wait, there’s more! You can also slice up pitaya and add it to your fruit salad, mix it with some coconut water (or a margarita) for a refreshing summer beverage, make it into salsa, or even grill it for a unique and flavorful taco ingredient.

The possibilities are endless with pitaya, so get creative and enjoy this versatile and nutritious fruit in any way you like!

There you have it, folks. Pitaya, the superfruit that not only looks good but tastes delicious and also benefits your skin, gut, and heart. So go ahead, give it a try, and thank us later!

Client Spotlight: “You’re a Magician!” 🧙

“You’re a Magician!”

“The first few days I felt like nothing changed with my symptoms which was frustrating. However, by day 4, my digestive system was 90% better and I hadn’t had stomach issues for the first time in a long time. On day 7 though, I noticed pains in my knees and legs had lessened quite a bit. This wasn’t something I was expecting at all. It’s been such a relief to not have my leg and knee pains and it’s taken a weight and worries off my shoulders. I noticed as I bent down to grab my dog leashes ‘oh, that didn’t hurt’ which was unusual for me.

My stomach pains have almost completely gone away and bloating has decreased a lot. I don’t feel sluggish in my body and can move throughout the day much easier.

I was looking for some insight on the foods that were helping and hurting me and I definitely got that and much more!! Guidance through the different phases has helped in my understanding and how I should move forward with my eating habits.”

What new strengths have you developed from the experience?

“Just knowing what’s good for ME and knowing what I need to limit or avoid all together. I feel I have a better understanding on how these foods will react with my body and am able to make some better choices in the future.

I didn’t know if I would have the willpower to stick with this. Though once I saw results and how much better I felt, I won’t be going back to bad habits and will continue to make better choices for my health.

I’ve enjoyed discovering some new foods and healthier options. I do not enjoy cooking but I was able to find some options that work for me and have been experimenting with new recipes.”

What do you see as the major insights as part of going through this experience?

“Discovering my knee and leg pains were symptoms of my diet. I had no idea and thought it was because of my age, even though I’m not that old (mid-40s). Knowing what I need to avoid or drastically limit, helps me stay healthier and pain free.”

What have you done differently to how you operated before our working together?

“I used to read labels and try to get the healthiest options. Though I know now what works for me and what doesn’t, so reading labels is even more important. I know to look for other options that won’t cause reactions in my body and/or know that I need to drastically limit certain foods to keep my body regulated and happy.

So much of our health is tied to our diet. Having this part ‘under control’ will trickle into every other aspect of our lives – mentally and physically. It plays such a big role and I’m so happy that I have the tools to know more about my body to create a healthier future.”

Angela Pennock Mailot, client

Columbus, Ohio

Owner, Marang Studios

—-

This is one of the most ‘magical’ transformations we’ve seen! The stomach issues resolved 90% in just the first few days of our protocol. It was a surprise because she didn’t think her leg and knee pains were “tied to diet in any way, shape or form. It’s an absolute bonus – I’m thrilled!” She lost 6lbs within a month, found other foods she now loves, and has a 25% reduction in symptoms by her third follow-up appointment. She also mentioned having a sense of freedom “it’s like when you get out of debt – you can breathe”. Because of being pain-free and having better mobility, she is able to engage in physical activity – returning to soccer or even her beloved gardening. This client took a leap of faith in getting tested and following her protocol, and her results are well-deserved!

Everyone has a different pathway to success. The initial assessment gives us a well-rounded view of your current diet, stressors, hormone and gut health, physical activity, and the symptoms pointing to a root cause. Then we personalize a plan to fit.

If you’re curious about potential food sensitivities, you can read more about testing and results and schedule your complimentary, 20-minute Discovery Call to get started on your healing path.

Mastering Your Mindset: Become the CEO of Your Life 👩‍💼

Each of us has a number of roles and daily responsibilities. On top of our careers, we still have the everyday demands of life – nourishing our relationships with our partners and families, getting brakes replaced, yard work, all sorts of things.

The problem: many of us have our priorities set so that we attend to our business, families, house-keeping or other tasks and we put ourselves on the back burner. And what tends to happen when attention is exclusively paid to the pots on the front burners? The ones in the back get burnt. Clients often mention how for years they’ve assigned themselves to the back burner as a lower priority and by having done so, they’re now dealing with issues such as increased weight, cholesterol levels, thyroid issues, fatigue or low energy, stress and burnout.

Here are some signs and symptoms of burnout and being last on your own list. Let’s just check in and see if some of this rings true for you:

– you can’t remember the last time you went to the doctor for a basic physical, or the dentist for a check-up or cleaning

– you’re mentally and/or physically exhausted at the end of the day

– even when you tell yourself you’re going to take a day off, you still end up working

– you’ve forgotten what fun and joy are, how to play

– productivity is king; why take a bath or a walk when you need to be doing x,y,z?

– your mental health is not where you want it to be and you don’t know how to fix it (“depression-lite”)

Don’t feel bad; you’re not alone here. Some of this has definitely applied to us and our clients, particularly during the pandemic but even now. We can all push ourselves too far, not taking breaks unless we are too fatigued or depressed to work. Then we pile guilt and shame on top, like a toxic sandwich. Maybe you have felt the same and know it’s time for a change.

The solution: it’s time to take charge of your life and create the future you want. How? Getting your mind right and appointing yourself as Chief Executive Officer.

What does it mean to be the CEO of your life?

Think about the role of a CEO. They are in charge of a company, making strategic decisions that impact the success and growth of the organization. Similarly, as the CEO of your life, you are in charge of yourself. You make decisions that impact your success, growth, fulfillment and well-being.

Being the CEO of your life means taking ownership and responsibility for your life. It means acknowledging that you have choices to make for (or against) your own happiness, success, and growth. It means taking charge of your thoughts, emotions, and actions.

How do you master your mindset?

Your mindset is your weltanschauung or way of thinking about the world. It’s the lens through which you view the world, and the perspective determines how you respond to situations. Mastering your mindset means taking wheel and controlling of your thoughts and beliefs, instead of them controlling you, to create the life you want.

Here are some tips for mastering your mindset:

1. Prioritize your health & well-being. This is a hard one – especially for those of us who are helper-type people, parents, or people-pleasers. However, because we tend to put everything and everyone in front our ourselves, there is a tendency to burn out, become resentful or martyrs, or get sick. The airplace mask analogy really applies here.
2. Practice self-awareness. The key to any change begins with being mindful and noticing what your thoughts, feelings, and beliefs are serving up. Acknowledge when you’re in a negative thought loop and challenge those thoughts.
3. Cultivate gratitude. What we appreciate appreciates. Focus on the positive aspects and people in your life, and express gratitude for them, in thoughts or a journal.
4. Choose your thoughts carefully. Since our thoughts create our reality to an extent, choose thoughts that are empowering, positive, and supportive of you and your goals. Here again, gratitude can help shift you to a more positive mindset and is certainly better than starting your day with berating your physical appearance.
5. Set realistic or SMART goals. Having a clear vision of what you want to achieve and working out measurable steps can help you stay focused and motivated.
6. Develop that leadership muscle and take action. Your thoughts are an important first step but they must be paired with action to bring your goals into reality.

Stepping into the powerful role as CEO of your life takes intention, time, and effort, but it’s worth it. When you take charge of your life, you can create a high-level of health and a deeply fulfilling future. You can make decisions with greater ease, transform vision into desired results, and live a meaningful life more on your terms.

By prioritizing your health and well-being, practicing self-awareness, cultivating gratitude, choosing your thoughts with care, setting goals, and taking action, you can create the life you desire.

Key questions and takeaways

Examine what priorities come before YOU in your own life. What are the perceived benefits keeping you in that position? What are the costs?

What would you being #1 in your life look like? What’s one small step you can take to of #1?

At One Bite Wellness, we are all about small, sustainable changes that ultimately give you the benefit of fantastic health, well-being, and vitality. We agree with the late, great Ralph Waldo Emerson who said, “the first wealth is health”. Taking care of yourself pays intangible but REAL dividends and the increased focus, service and productivity can increase your financial well-being too.

Remember no (wo)man is an island. All CEOs have a team and trusted advisors who helps them execute on their vision. What’s your vision for your life? How could improved physical and mental health get you there?

Schedule a complimentary 20-minute Discovery Call and we’ll take care of you, CEO.

Recipe: 🍋 Infused Spa Water 💆

Years ago, when we were providing the nutrition & wellness piece of the spa experience, one aspect really stood out. There was always a large carafe filled with water and some sliced cucumbers. As customers arrived for their facials and health coaching, they received gladly this colorful and delicious infused water. Luckily, you don’t need to book yourself a day at the spa to experience tasty water. We are bringing a bit of luxury to the masses for less than $2. Massage and facial not included. Here we go:

Ingredients

Clean, high-quality water

1/6 of a cucumber

1/2 lemon, sliced

Fresh mint

Instructions

Slice or cut fruit or herbs into desired shapes and place in drinking glass. Add clean, high-quality water. Let sit for a few minutes (or hours, in your fridge). Enjoy!

Feeling Fat & Tired? 😫 Here’s why…

Back when we did a segment on 10TV on Foods that will Increase your Energy, we first spoke about the factors that pull down energy levels. That’s because kale and other superfoods, such as maca and spirulina, can only do just so much when there are other agents at play.

Why is my energy so low?

Here are some typical energy drains written out as an acrostic:

Fast food

Alcohol

Tired (from not getting enough sleep)

&

Time constraints, stress

Immunity (e.g being sick or having autoimmune disorders such as Hashimoto’s, rheumatoid arthritis, celiac disease, and more)

Relational issues at home or work

Eating inconsistently (i.e. skipping breakfast or eating late at night)

Depression

So these factors can make us feel fat and tired. And what do we do when we feel this way? Well, we usually turn to coffee and sugar, which provide a short-term solution but not long-term, sustained energy.

Now that we’ve identified the energy drains, here’s what to do about it. Consider adding in foods that will give us an energy boost, such as:

Yerba Mate – a good coffee alternative which provides caffeine but usually without the jitteriness associated with coffee

Beneficial fats – olives, avocado on toast, nuts and seeds all provide longer-lasting energy. A tip here is to keep nuts and seeds in your desk drawer, work bag or purse so that you always have a better option when you’re hungry and still have work to do or errands to run.

Maca powder – can help with energy, mood, memory and even with balancing hormones. It’s great in smoothies and in our Cocoa-Maca Energy Balls recipe

Spirulina – a blue-green algae that has protein, iron, and B vitamins (all important for energy)

Greens – one of most under-utilized food groups and yet they provide so many minerals and vitamins that give us energy and help us feel great. Kale chips and smoothies are easy ways to include them into your diet.

Chia seeds – they have fiber, protein, and omega-3s. Try our Spiced Vanilla Chia Pudding

Instead of hitting the vending machine for candy bars or nearest coffee shop for an espresso, try these are nutrient-rich options whenever you need a natural energy boost!

5-Minute Weekly Breakfast Meal Prep 🥣

When it comes to eating a healthy breakfast everyday, we have constantly innovated new recipes and iterated efficiency ‘hacks’ so that none of us needed to be in the kitchen longer than 10 or 20 minutes each morning. While the mission has been successful, we have doubled-down on this quest. The result? ONE MINUTE each morning is all that is needed for us, and you, to have hot breakfast and coffee!

You might be asking yourself, by what kind of sorcery is this possible? It’s a fair question, as the laws of physics do continue to exist on my stove.

Fortunately, you will not require any spells or incantations for this enchanting breakfast outcome. All you need is five minutes on a weekend to make this magic happen. Here are some tips:

We love a lazy Sunday as much as the next person. To help pep us up for 5 minutes of breakfast prep, we have 1-2 favorite, energizing songs queued up. May we suggest “Si no le contesto” by Plan B or a long-time favorite “Drunken Lullabies” by Flogging Molly. Play beat-the-song as you put ingredients together.

It’s a good idea to have all your necessary containers clean and ready. We gathered glassware and lids for this little adventure.

Have a plan. We chose to have our ‘magic potion’ coffee and oatmeal. Basically, you choose what you want to have with your meal items and put the non-perishable ingredients in the containers.

Some ideas for the coffee cup: instant coffee, collagen, protein powder, herbs or adaptogens

For the oatmeal container: oatmeal, chocolate, greens powder, hemp seeds, goji berries or other dried fruit, nuts

That’s it! On the day of, just add hot water and fresh fruit, if desired. There you go, a healthy one-minute breakfast all in less time than it takes to do a drive-thru run. You’re welcome!

Have more time for delicious, semi-leisurely breakfasts during the week or weekend? Check out our other delectable and nutritious ways to start your day:

Sweet Potato & Black Bean Southwestern Skillet

Cherry Almond Pancakes

Great Goji Groatmeal

Enjoy!

Part Deuce: Stool Chart & Everyone’s Poop Questions 🚽

Believe it or not, this photo of our Bristol Stool Chart was inspired by a failed recipe (we’ll let you guess which :D) and it provides a visual representation of what types of poop humans can produce. There’s also so much more to cover but keep this image in mind as we answer some common questions.

Why should we care about our bowel movements? Why are poops important to learn about?

Paying attention to what we eat and drink is important for everything from athletic performance to increasing our natural energy levels, giving our bodies the nutrients it needs, and more. On the other ‘side’, feces can give clues to your doctor or dietitian about the quality of your diet and underlying health issues such as digestive problems (IBS, celiac disease, ulcerative colitis, Crohn’s and more), microbiome bacterial or viral infections, colon cancer, and more.

As Sir Francis Bacon said, knowledge is power. The more you identify, catalogue, and understand the difference between healthy poos and unhealthy poos, the quicker you can make necessary changes to improve your health. You might want to make adjustments to your diet to help with constipation or diarrhea, identify foods in your diet that cause your stool to be difficult to pass or to float, or to make a visit to see your doctor if there’s a problem.

What are the types of poop on the Bristol Stool Chart?

Poo Types
1: hard, rabbit-like pellets that are hard to expel
2: a contiguous piece but lumpy and still a bit hard
3: a smoother sausage-like poop with cracks
4: sausage or snake-like, smooth and soft with the texture or firmness of nut butter
5: soft pieces, clearly separated
6: mushy stool, ragged edges, not well-defined
7: entirely liquid stool

Do girls poop?

Yes, girls poop. So do the Kardashians and other celebrities, your parents, the pope and the president. No one is too important or special not to poop.

Why is my poop red/green/black?

You might have red poop because of something as innocuous as eating beets or even food coloring. The worst scenario is if your poop is red because of blood. This can be the result of a bleeding ulcer or hemorrhoids, for example.

Green poop, or yellowish-green stool, is usually associated with food moving too quickly through your intestines with the yellowish-green bile not being fully catalyzed by enzymes in the gut that turn it brown. Other causes of green stool are: infections, digestive issues (e.g. IBS, celiac disease), food coloring, or a diet high in dark-green leafy vegetable such as kale, spinach, or collard greens.

Black, tarry stools can signal a real issue in your body, including internal bleeding. You’ll likely need to seek medical attention as soon as possible. If you are pregnant, stool changes can occur that have them looking very dark brown or nearly black. So can iron tablets and folic acid supplements. You’ll want check with your doctor to ensure your stool changes are safe. Remember that food dyes can also lead to black poop.

What if my stool is white or pale?

Pale poop can be a result of a liver or gallbladder issue. The liver might not be producing enough bile, there could be a blockage in the hepatic ducts or common bile ducts. Diseases of the liver (such as cirrhosis and hepatitis) and gallbladder (e.g. gallstones) are typically implicated. Other reasons for pale stool could include pancreatic issues, celiac disease, intestinal parasites, cystic fibrosis, and more.

How long should my poops be?