Kiwi? Oui Oui! 🥝

Nope, it’s not about the flightless bird or New Zealanders today – we are all about this tiny, overlooked fruit in grocery store that has so much to offer you. What are its nutritional credentials exactly? Well, here’s a start:

  • It has about twice the vitamin C of oranges, per serving
  • Constipated? There’s more to help than prunes and psyllium – kiwi contains fiber and an enzyme that maybe help move things along, if you get our drift
  • Folate – this B vitamin helps prevent neural tube defects in pregnancies but is also important for building red blood cells and reducing homocysteine levels
  • Antioxidants to help neutralize free radical damage

A common question is whether one can eat the skin or not. Yes, you can eat the skin. It’s fuzzy and can kind of tickle the mouth a bit, but it has fiber and the skin doesn’t have much of a taste on its own. In terms of the fruit, the texture is similar to that of a banana but with crunchy seeds in the middle (similar to chia seeds). We think these elements come together to create an interesting and sweet snack.

How to eat kiwis:

The easiest way is to slice it up and enjoy it on its own.

We love it in our Red, White & Blueberry Fruit Tart and Spiced Vanilla Chia Pudding.

How will you eat your kiwi? Share in the comments below.

Build a Better Body Bootcamp

You know your health and body image aren’t where you want them to be. You also realize that short-term resolutions and yo-yo dieting is not the answer.

The Build a Better Body Bootcamp is a 6-week program designed to help you improve the elements of your diet that lead to sustainable changes in body composition and weight loss. During these 6 weeks, we will cut through the confusion and provide the tools you need to jumpstart your better body. Topics include:

  • Deceptive marketing and nutritional confusion
  • Navigating nutrition facts labels
  • Building better meals (breakfast, lunch and dinner)
  • MyPlate and portion sizes
  • Healthier snack and dessert options
  • Measuring and tracking your success
  • Sodium, sugar and fat
  • Navigating social events with ease
  • Better restaurant & fast food options
  • Styles of eating

Many of us have been stuck in nutritional confusion for so long (“are eggs good for me? What about coffee? Am I eating too much fruit?”) without support to actually make the changes we desire.

By using the tools and getting clarity and support from our private community, you’ll be able to take this dedicated time to springboard yourself into healthier habits. Benefits include:

  • Jump-starting your new eating protocol, not a fad ‘diet’
  • Learning how to feed yourself, and your family, better
  • Changing your body composition – feel stronger, leaner, and more toned
  • Feeling better
  • Having more energy
  • Better digestion and regular bowel movements
  • Improvement of chronic health issues

Here are the details. The 6-week Build a Better Body Bootcamp starts on Wednesday, April 27th and ends Wednesday, June 8th.

  • Includes weekly live meeting with Integrative & Functional Dietitian-Nutritionist where we breakdown topics into bite-sized action steps
  • Tools and recipes
  • Private Facebook group for community support
  • Skills practice
  • Accountability and resources

Ready to rock a better body? Let’s go!

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Fast-action BONUS: for those who know they are ready to make the changes and sign up by Monday, April 18th you’ll be able to join our next Sugar Detox Challenge, beginning May 22nd, for FREE!  (Valued at $197)

Questions? Schedule a complimentary 20-minute call.

Client Spotlight: Dr. Kim Carter 🙌

“It [the coaching journey] provided a clear focus on challenge areas and necessary goals and accountability to overcome them. I hoped to learn about my mental blocks to living healthier and I wanted to learn strategies to address them. Yes, my expectations have been met.

I have developed the strength/willpower to address all matters leading to a healthier me. I surprised myself when I drastically altered my work and personal schedules to make time and put myself on the front burner. My major insight/breakthrough was definitely the schedule disruption.

I benefited from, and enjoyed the most, what I learned about why my eating habits were poor and the tools to address this (eating at consistent times, drinking plenty of water, poor snack replacement, etc.). I am tracking my meals now (sometimes) and am more conscious about my food intake, eating times of day, and meal prepping myself.” – Dr. Kim Carter


It has been an honor and a pleasure working with Dr. Kim over the course of a few months. The most striking session was probably our first – she realized that she didn’t have much time to dedicate to herself and her health, and she fixed that right up in less than an hour! The keystone action of removing and choosing the activities that fit with her values and goals certainly helped as we added in healthier foods, routines, mindset, and more. Let’s find your keystone habit and build a healthier version of you – schedule your complimentary, 20-minute Discovery Call now.

2022: A New You ✨ with Better Poo! 💩

If you’re one to make New Year’s resolutions, the list may look something like this:

  1. Lose weight
  2. Improve cholesterol
  3. Gain better control over blood sugar
  4. Reduce bloating
  5. Fit into my clothes better, look and feel great!

Instead of taking a shotgun approach to improving our health, focus on one simple thing (which is one of America’s top health issues) and poo better. Everyday. If you can improve your digestion and get the garbage out of your body better during the next 365 days, you are bound to see beneficial changes in your digestion, weight, skin, cholesterol levels and more.

So, my constipated comrades, let’s start the new year off by pooping like pros!

You see, by just focusing on having a good poo each day, you can reap the benefits of better blood sugar regulation, lower cholesterol, and a decrease in bloating and body weight. It also lends itself to having better energy when you don’t have a bunch of garbage in your gut.

We’ve explained it to children as young as 2 and to adults; assuming a healthy digestive capacity, when you eat food, your body absorbs the nutrients and sends the remainder to the colon. It’s imperative to take out household trash regularly and so it is with getting the garbage out of our bodies. Hence, pooping.

Bowel movements are a completely necessary bodily function that, in removing waste, also create more space in the digestion system. Like emptying your bathroom wastebasket regularly allows room for you to put more stuff into it.

The act of defecation has both physiological (it stimulates the pudendal and vagus nerves) and psychological beneficial effects. A really morning good poo can make you feel like a brand new person, ready to conquer the world.

So how do we accomplish better poos in 2022? Easy.

  1. Start by noticing the frequency and quality of your poos. Use the Bristol Stool Chart to keep notes.
  2. Learn the elements necessary to have the perfect poo.
  3. Implement tools to deal with stress. The body doesn’t do its trash-removing duty well during periods of Sturm und Drang, heightened emotions and stress.
  4. Set up a morning routine which includes bowel-stimulating drinks or food as well as time to sit and have a Good Morning Poo

Remember that you may need to address any underlying thyroid issues, food sensitivities, stress sources and managment, and sleep quality. Always speak with your doctor or healthcare provider if you notice bloody stool, severe constipation or abdominal pain, and other troublesome symtoms.

This ONE change of having better poo can set you up for this year, and many to come, in helping you achieve your goals of attaining better health and taking better care of your body.

Haven’t joined our Go with your Gut Facebook group? Now’s the time. Need results sooner?

Our 10-day Express Detox will guide you through the process of removing extra sources of toxins from your diet (and hygiene products) along with and assisting your body’s detoxification processes. The whole-foods, plant-based approach is a great jumpstart into your new year.

We have formulated the daily menu plans and built the process into easy-to-follow steps. By removing most of the major food allergens and incorporating a plethora of nutrient-dense vegetables, fruits, and legumes, the 10-Day Detox assists the body in ‘rebooting’ in a healthy way. Our masterclass takes place on January 2nd so you can make healthy changes in early 2022!

Recipe: Homemade Chai Mix & Drink

Photo by Lauren Emond

It’s our inaugural guest recipe blog! So many of you have great recipes you’ve created – if you want to share your whole-foods and healthy recipes (especially the gluten-free, dairy-free ones), please reach out.

This recipe is really two-in-one: chai mix itself and then the drink you make with it. It’s simple, creative, and warms the heart. With a week left until Christmas, you still have time to make a few gifts to be enjoyed by loved ones over these upcoming winter months. Here Lauren Emond (@heart_appetit) shares her love of crafting homemade gifts, especially those including food!

“I may have ordered Chai from coffee shops over the years, but it wasn’t until I had a homemade cup of Chai, or Yogi Tea as she called it, offered by my Kundalini yoga teacher did I truly learn to slow down and enjoy this warm spicy beverage. After every class, she would pull out her mug of hot homemade Chai concentrate, and invite students to gather around in a circle and enjoy a cup.

Years later, I learned something new about Chai. In Hindi and many other languages spoken throughout India and Pakistan, “Masala” translates to spiced. “Chai” translates to tea. Therefore, masala chai is spiced tea. So Masala Chai, or Chai for shorthand, is one of the homemade gifts I like to make for friends and family.

I prefer to make a large batch so I can store it in my fridge and have a few cups throughout the week. This is what inspired my homemade gift for friends.”

Photo by Lauren Emond

Homemade Gift – Chai Mix

Ingredients for 1 quart of Chai:

  • 1 T cardamom pods, crushed so they split open
  • 2 tsp cloves
  • 2 tsp of black peppercorns
  • 2 cinnamon sticks (I prefer Ceylon Cinnamon)
  • 1 black tea bag
  • *1/2 tsp fennel
  • *3 star anise leaves
  • Mason Jar and ribbon to decorate
  • Printed or handwritten instructions

*Optional

Add spice and black tea bag into a mason jar & add a ribbon or cloth to decorate. Include these instructions:

Homemade Chai

Makes 4 cups

  • Remove black tea bag and set aside.
  • Chop a 1 ½” piece of ginger root (washed and unpeeled)
  • Add spices and ginger to a pot with 1 quart water.
  • Bring to boil, then cover and simmer 60 minutes.
  • Turn off heat, add tea bag and steep 5 minutes.
  • Strain and store in a quart mason jar.

To serve, heat chai and add milk of choice and sweeten with maple syrup or honey.

‘Crap-e’ Diem! 5 Tips for AM Poo

What partially inspired this topic was an experience we had while in our dietetic internship (for those unfamiliar, to be a registered dietitian-nutritionist one has 4 years of medical training and then a year of paying, not paid, internship). Between our collective stress as a cohort and our lifestyle factors, which included adult beverages and dancing at bars on weekends, it’s no wonder that, while walking with a friend to meet with our program director, she had a grimace on her face. When asked what was wrong, she grouchily responded, “I haven’t had my morning poo”. We were flabbergasted. Though we were far from the Bridgerton-era of delicate sensibilities, no one talked about poo. Ever. She helped to change that, as her simple statement helped illustrate how integral a morning routine, with a healthy bowel movement, could be. Lest you ever find yourself grimacing because you too have not had a good morning poo, we’ve got you, boo.

Pooping is a common problem in the United States, affecting all ages and populations. About 16% of adults, and 33% of adults 60 and older have symptoms of constipation.

What are symptoms of constipation?

< 3 bowel movements per week

stools that are hard, small and difficult to pass

a feeling of having incomplete bowel movements

Who could be at risk for Constipation?

Pretty much everyone. But more specifically:

• Pregnant women and those who have recently given birth

• People who are not getting enough fiber

• Those taking certain supplements or medications (including iron supplements or diuretics, calcium channel blockers, depression, and pain medication)

• If you’re stressed you’re probably not going to be pooping very well

• Those with certain health conditions or gastrointestinal disorders (e.g. IBS)

Constipation can be a sign of a medical problem so you’re going to want to talk with your doctor or healthcare provider to rule more serious issues out.

5 Tips for a Good Morning Poo

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.

1. As a general principle, you want to ensure you are drinking enough water. This seems basic and so many people skip over this, but don’t. When the body isn’t properly hydrated, it draws water out of the colon, which results in hard, dry stools.

2. This goes along with #1; get enough fiber into your diet. Plant foods are a great way to achieve this; however, if you increase your fiber intake without getting enough water, you’re going to have more ‘plumbing’ issues. Adults should get at least 25 grams of fiber per day.

3. Move your body and get your bowels moving. Whether it’s a light morning jog, walk, or even jumping jacks, this could help move things along your digestive tract.

4. Hot beverages. The heat from tea, coffee, or hot water and lemon can help stimulate a bowel movement. The high levels of caffeine in coffee are known to stimulate the bowels. A word of caution, you don’t want to have to rely on this.

5. Squat it out. A toilet stool or Squatty Potty can put your body in a position to make elimination easier.

Remember, talk with your friendly registered dietitian-nutritionist to investigate the amounts and types of fiber in your diet as well as to plan more fiber-rich meals.

So try these tips and ‘Crap-e’ Diem everyday!

Ayurvedic Basics & the Seasons

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Source: flickr.com/photos/lakpura/

 

Ayurvedic medicine is over 5 thousand years old and is connected to nature and its seasons. This holistic healing system seeks to harmonize body, mind, and soul. Though it can be difficult to conceptualize from a scientific point of view, it is common sense and based on the laws of nature. You don’t need a scientific study to reflect on what may already be intuitively known; you need to eat differently based on the climate in your part of the world (tropical, desert, tundra  or grassland), the current season, your ancestry and genetics, your age, activity level, and food preferences.  All of these aspects influence how you, as an individual, should eat and live.

We at One Bite Wellness use different aspects of healing traditions and bring them in our practice. Beyond calories and carbs there lies a whole new layer of healing modalities. We endeavor, and encourage our clients, to live in harmony with the natural cycles…to take stress out of daily living, and with it the stress-fighting hormones and their toxic residues (i.e. free radicals). We want to know how well your body is getting rid of waste from your system…because what you put in your body is only part of the equation. 

What you eat is important, but so is how and when you eat. So it is important to study the characteristics of the seasons and learn how to incorporate the foods that provide balance.

The doshas – pitta, vata, and kapha- rule seasons, body types, times in our lives and more. Here’s a quick primer:

Summer is the hot and dry season, when pitta rules supreme. It is when we race around, buzzing with energy for our many activities.

Fall/Winter is the vata, or wind, season. It is characterized by cold and dryness. Nature takes time to rest instead of actively growing.

Spring is the kapha season; it is earthy, wet, and cool. It can promote a slower, heavy feeling in the body.

The foods produced during each season are typically the best to eat to help off-set effects of the season. For example, since the fall/winter season is cold and dry, our skin tends to be dry and crack and we feel cold. The foods produced and harvested during this time are warming, nourishing, and lubricating for your skin and joints. Squashes, nuts, and animal foods are typically incorporated into our meals or in soups, casseroles, and chili recipes.

During the summer season, we are hot and the foods produced by the earth are cooling; we tend to eat more raw foods – such as fruits, smoothies, salads, and gazpacho. This helps us deal with the heat of the season.

How does one find balance with each of the seasons?

The main two tools are seasonally-appropriate nutritional programs and lifestyle management. We cover how functioning of the body can go awry and how to create balance. Without a demanding a strict diet for the season, we help the client by creating a personalized nutrition protocol and teaching them how to incorporate delicious foods into their diets. In addition, we look at how to support the body, during the various seasons, with simple and fun lifestyle changes to support their bodies.

Connect with a nutrition expert and learn more about your Ayurvedic body type and how to create personalized balance – mind, body, and spirit.