3 Ways to Regain Life Balance ⚖️

If you’re feeling anxious, overwhelmed, pressed for time, and stressed, join the club! Only a minority of people report feeling peaceful, equanimous, and blissed out these days. The good news is that you can take a step in that direction and reap a bunch of benefits. Here’s how:

1. Identify what’s important to you, your mindset, and what throws you off balance. Once you identify your values and your non-negotiables, you can simplify and cast off the unimportant to-dos. Maybe rainbow-organizing your pantry and linen closets are a “nice to have” but family time is more of a priority right now. In terms of mindset – have you noticed how some people seem relaxed and carefree as they go about their duties while others seem rattled with the same amount of work? Leading a calmer and more peaceful life often has to do with our personal experiences, belief systems, and coping mechanisms…all of which influence our mindset and our thoughts. By changing those, we can change our behaviors and results.

Consider what throws you off-balance. Is it a last-minute request to participate in your child’s extracurricular activity? The pressure you put on yourself every year to balance not just work but with making each holiday or birthday ‘perfect’ for your family? Or does getting inadequate sleep cause you to feel easily rattled the rest of the day? There is a well-established link between our emotional state and our physical one. By adopting a more peaceful mindset, we can avoid chronic diseases and live longer.

2. Know the signs of an imbalanced life and burnout. Symptoms include headache, sleep disorders, anxiety, tense and stiff muscles, and digestive woes. The stress we’re under can contribute to poor immune function, focus and memory. It can also be detrimental to fertility and sex drive and even accelerate the aging process. Noticing these symptoms early in your life can help prevent you form sliding into burnout or into chronic disease states.

3. Add + subtract. We’re going to let our inner nerd out a bit as we reveal how much we loved stoichiometry and balancing equations in high school. Without complex chemistry and math, just imagine playing with weights on a scale – add another stressor to one side and notice how the beam shifts, especially if there aren’t enough restorative activities in the other scale pan. Here are some ideas to find your own balanced equation:

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Royal Coco-cacao Smoothie Bowl

Did you know that purple is one of the colors of representing royalty? What better way to start your day than to treat yourself like the queen or king you are! This beautiful bowl, with toppings like coconut and cacao, will leave you feeling full and energized. Ready to eat? Here’s the recipe:

Prep time: 5 minutes

Servings: 1-2

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.

Ingredients

4 large strawberries

1/2 cup blueberries

1 cup non-dairy milk (we used hazelnut milk from Elmhurst)

2 tbsp hemp seeds

2 tbsp cacao nibs

2 tbsp shredded coconut

1/2 tbsp chia seeds

Instructions

Blend all ingredients, except shredded coconut and cacao nibs, until desired texture is achieved. Top with shredded coconut and cacao nibs or other favorites.

Fluoride: Cavities & Hypothyroidism

Fluoride is most effective when applied topically to the surface of the teeth. Therefore, it seems unnecessary for over 3/4 of U.S. tap water to contain the chemical for consumption. Fluoride was introduced in the 1940’s as a tap water additive because it helps kill cavity-causing bacteria on people’s teeth. However, none of our body’s biological processes require fluoride to function. Fluoride is not a nutrient, it is a chemical. Check the fluoride-containing toothpaste labels – it contains a warning to contact poison control if a pea-sized amount, or more, is swallowed.

Dental fluorosis, a sign of excess fluoride exposure, shows up on teeth as white or brown stains on the enamel and is a permanent condition. Some studies showed that 30-40% of children and adolescents have this condition.

The Center for Disease Control also warn mothers of babies and toddlers about using fluoridated tap water in infant formula as there “may be an increased chance for mild dental fluorosis.”

There’s concern for adults as well; fluoride may increase underactive thyroid disorder, also known as hypothyroidism.

Recent studies have suggested a link between fluoridation and attention deficit hyperactivity disorder (ADHD). A multitude of studies, both in humans and animals, show fluoride impairs learning and memory as well as IQ scores.

Adults excrete about 60% of fluoride through their kidneys, whereas adolescents clear about 45%. For teenagers, findings from a study at Mount Sinai suggest that fluoride can be detrimental to kidney and liver function.

Fluoride’s potential negative effects include kidney and liver damage, thyroid dysfunction, bone (and tooth) disease, impaired protein metabolism, and may cause brain (and pineal gland) damage.

Look below at the chart; you’ll notice that the rates of cavities have decreased for all countries – including those that didn’t fluoridate their water. 

water-fluoridation-cavities
Chart from Newsweek

The rates of cavities in the population have declined since fluoride was added to the water post-World War II, but what could explain this drop for countries that didn’t fluoridate theirs? Well, a variety of factors could be at play since the mid-1940s, including: access to dentists and regular dental care, better education about dental health, toothbrush and dental care technology. If Austria and northern European countries are seeing a decline in dental caries without fluoridation, is it worth the potential risks to our health to have fluoride in ours? Only you can decide.

What’s the Safe Level of Fluoride then?

Right off the bat, it’s important to know that the U.S. Food and Drug Administration (FDA) classifies fluoride as a drug when it is used to prevent or ameliorate disease. All other water treatment chemicals are added to improve water quality or safety, but fluoride is the only chemical added to water as a medical treatment (though, as you’ll see below, the FDA calls fluoride an ‘additive’). Whether you asked for it or not, whether you need it or not, you’re being medically treated every time you drink tap water (or bottled water with fluoride).

Here’s a bit of interesting information: the U.S. Department of Health and Human Services puts the recommended fluoride level (‘healthy limit’) at 0.7 ppm (Parts Per Million) whereas the EPA drinking water “maximum contaminant level” (MCL) is 4.0 mg/L (which further down the page is said to be equivalent to ppm). It’s in rather recent times that the ‘healthy limit’ was lowered to 0.7ppm from between 0.7 and 1.2 mg/L (again, mg/L being equivalent to ppm).

Even though there’s a ‘legal limit’ to set for fluoride, the water you drink, especially from the tap, may contain 5x more than what is healthy.  It’s tempting to think that fluoride is regulated by the FDA and therefore has undergone the same testing that medicines do; however, it is isn’t regulated by the FDA and hasn’t been rigorously tested, because it is considered an ‘additive’ and not a medication. Consider also that most fluoridation chemicals added to tap water are by-products of chemical manufacturing (such as aluminum) and from the phosphate fertilizer industry. This is ‘industrial grade’ and not ‘pharmaceutical grade’ fluoride being allowed into tap water.

Bottom line: do your research and determine how much exposure to fluoride you are comfortable with; make decisions on your water filter treatment accordingly.

Hint: reverse osmosis is one of the best ways to filter fluoride (and other chemicals) out of your drinking water – find out more in Is Your Water Safe?

Recipe: Brownie Overnight Oats

Dietitian confessions go both ways. While we’re often the ones people ‘confess’ to about eating certain junk foods, we also like to purify our minds and souls by relating our dietary ‘sins’.

You may remember that we have really loved ice cream throughout our lives, even to the point where travels to Italy were less about the architecture and more about finding the perfect gelateria (true story), but we didn’t reveal that we also grew up making (read: eating) brownies. Heaven on a dessert plate would be the two served together – brownie a la mode style. Hell would be making us choose only one to have at our last dessert. Obviously, it would be a real Sophie’s Choice situation.

As we’ve ventured into finding healthier forms of ice cream (done and done), we’ve done the same for brownies (check out our black bean version). But to have brownies for breakfast? Well, that required a little extra dietary finesse…and so we’ve created a decadent, yet healthy, version of eating brownies for the first meal of the day, or even as a snack for when sugar cravings strike. Care to partake? Here’s the recipe:

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: 5 minutes

Servings: 2

Ingredients

1 cup organic rolled oats

1 banana, mashed

1 cup non-dairy almond or hazelnut milk (DIY almond milk or the ready-made hazelnut version)

3 tbsp cocoa or cacao powder

2 tbsp chopped nuts (e.g. pecan, walnut, macademia) or nut butter

2 tbsp cacao nibs or 85% chocolate chips, optional

1 tbsp chia seeds

1 tsp ground cinnamon

1/2 tsp vanilla extract

Instructions

Stir together rolled oats, cocoa/cacao powder and chia seeds in a mason jar or other container with a lid. Add nuts, nibs/chocolate chips, banana, non-dairy milk, cinnamon and vanilla extract. Seal the lid and shake vigorously for about 15 seconds. Place in fridge overnight. The next morning, top with chocolate chips and/or fresh berries if you’d like. Enjoy!

10 Things I Hate About You 😠

We’re not referring to the 1999 movie, loosely based on Shakespeare’s The Taming of the Shrew, though it’s a fairly timeless movie. We also don’t hate you; in fact, we are quite fond of you…but are you fond of yourself?

Today, we’re bringing to light negative self-talk, the ways in which we show unkindness or even hatred toward ourselves. Have you ever thought…

1. Ugh! How do I weigh this much? I hate my body!

2. No wonder no one likes me. I’m so boring.

3. I give up. I can’t do this.

4. Sooner or later, I always mess up anyway.

5. You’re such a fat loser, how could you eat a second piece of cake?

6. Here we go again, me and my ‘thunder thighs’ won’t get to wear shorts this summer.

7. Others won’t like me. They’re better than I am.

8. I’m not good enough. I have to strive to be perfect and please everyone else.

9. What’s the use in trying? I’m not worth it.

10. How could you have said something so stupid? You’re such an idiot.

Each of these statements has been a part of the soliloquy playing through a person’s head. Many of them are universally shared.

Sometimes the saying “you are your own worst enemy” is very true. Most people can name 10 ways in which they hate themselves easier than they can list their positive qualities. Here’s the twist: if we are capable of being our own worst enemies, then we are also able to be our own best friends. Don’t expect your inner dialogue to change overnight though, these conversation patterns will need to be disrupted and then practiced.

How to transform negative self-talk

1. Start with awareness – “oh, I just had a thought that I always mess up” and gently probe to see what triggered the thought: “I got scared because my co-worker asked me to use new software to run reports and I don’t know how.”

2. Label the thought and evaluate it to see if it’s even true. If so, you can choose another thought that is also true on for size. Practice this, it likely won’t immediately replace the negative self-talk.

3. Sometimes you have to go into neutral before moving into the positive thoughts and affirmations. Otherwise, the chasm between what your brain believes is true (the negative “you’re a fat slob”) and the thoughts you’re trying to adopt (the affirmation “you are a beautiful goddess”) will be too great to cross. So, instead of trying to move from a thought about hating your body to loving your body, you may need to focus on the neutral fact that you have a body.

4. Give your brain a duty – it could be to search your memories to find 3 times in your life when you were most proud of yourself for overcoming adversity or to seek out 5 things you appreciate about your body. When you give your mind a job, like code in a program ordering the computer to find a file, it will do it.

Have your HATED yourself into Weight Loss?

Chances are, you’ve likely used the disgust and the fury of hating your body as the fuel to starve and beat yourself into losing some weight. Instead of 500-calorie deprivation diets and over-exercising, there is another way…

Curious to see how you can love yourself into a healthier lifestyle and happier body?

Check out Lose the ‘Quarantine 15’ this Quarter; it’s not a competitive, bootcamp-style program. It’s a group training and coaching program designed to help you build a better relationship with yourself, your body, and with food.

It’s not just focused on weight. We have metrics we’ll be tracking for body composition, tips to improve sleep and digestion, along with organizational tips for your time and home so you’ll make time for self-care and have handy essentials available to make quick and delicious meals.

Have more questions or want to get acquainted before grabbing your seat? Schedule your introductory “Ready to Lose the ‘Quarantine 15’ – let’s talk!” call. We’re happy to answer questions and help ensure that this program is a great fit for you and your needs.

Put your Money where your Mouth is

Don’t actually eat money. It’s gross, illegal, and most likely has traces of cocaine.

What we really mean is to take actions in support of your statements of opinion or belief.

There’s a saying, “show me your friends and I’ll tell you who you are.” Our friends are a reflection of who we are or who we want to be. Guess what? The same could be said for food choices and how we spend money.

And, in this case, we invite you to be curious: where do you spend your money and why?

Just as a food diary can help us make many connections, including what we eat and why, a money audit can illuminate the reasons behind why you spend money and areas where the expenditures may or may not be in your best interest.

Take a look at your most recent receipts and credit card statements. Beyond the utilities, gasoline, and other necessary expenditures, what do you see?

Multiple instances of Tim Horton’s/Starbucks/McDonald’s or other restaurant visits?

Gym membership?

Cases of wine?

During this audit, reflect on your purchases. Do they support your purported beliefs? Are you comfortable with what you see?

We all spend money on what we value.

For some, it’s Louis Vuitton handbags or flashy cars. It’s the convenience and instant-gratification of fast food. Maybe it’s paying tuition for an education or for children’s braces.

Look at where your dollars go, for it will show you what you truly value.

No one buys mascara for the coloring and lengthening of their lashes. Mascara represents how we want to feel (beautiful, attractive) and what we want to have (confidence, love).

Look at all your purchases this way. What does the Land Rover, kale, or Diet Coke represent? What does it do for you?

Is it an investment? Is it aligned with your values?

We’ve done our own audit. Curious to see? Here are top expenditures (outside of paying for housing and Uncle Sam, of course):

1. Health – luckily not medical bills; we’re talking about preventative, joyful ways of bringing in delicious and nutritious foods, quality water & supplements, organic skincare, and self-care practices that keep us healthy (e.g. online yoga; pre-COVID massages and acupuncture). Why is this a value? We heartily agree with Emerson, “the first wealth is health.” We’ve been on the other side of health and it’s painful and not pretty.

It’s not just for us. If we’re not healthy, we can’t inspire and lead others to victory. So, this is a priority.

2. Education – there’s a reason we were in college for 10+ years…we love and value learning! As an ‘eternal student’ it’s not just formal education we’ve invested in. Our money flows into books, courses and certifications in everything related to health and nutrition – including herbalism, mindset, life coaching. Once again, our investment in ourselves here pays dividends to our families, community, and clients nationwide! Another core value is to acquire knowledge, wisely distill and teach best practices to our clients.

3. Support – this is a tricky one because of our (recovering) perfectionist mindset. The idea that we *should* DIY in all areas, including growth in personal and professional areas, isn’t really helpful to us anymore (though it did serve a purpose in early days of being a freshly-minted, deeply-in-debt dietitian). The biggest change we’ve made here is not wasting time burning the midnight oil and constantly information-gathering through watching webinars and reading books while being paralyzed, wondering how best to take action. We’ve hired multiple coaches this year for personal and professional development. Why?

Just like our clients, we don’t want to ride the cheap, smelly Struggle Bus for long hours to reach our destination only to arrive irritable, confused, and burnt out. Instead, we’re willing to pay more to fly first-class in order to arrive faster and to have a more luxury experience (seats that convert into beds, food from culinary experts) that leaves us refreshed, clear-headed, and ready for adventure.

Though we’ve consistently had a health coach since 2006, this year we’ve invested in TWO. Why? Because as our business has grown and we serve more clients, from a deeper and higher level, we need to ensure we are also nourishing ourselves with sleep, food, and mindfulness practices so that we keep our ‘glow’ and energy up. These investments in professional experts yield short-term benefits and, continuously compounded, provide long-term advantages.

Anyone looking at our financial statements would be able to tell that these are our top values.

Where did your dollar bills land?

Gently explore your money audit, without judgment. Choose one thing to improve. Tell us: how will YOU put your money where your mouth is?

Self-care: Simple Sugar Scrub

Winter’s dryness inflicts all sorts of maladies on our skin. Here’s our scrumptious 3-ingredient recipe to exfoliate your skin and help keep it smooth & hydrated. Give it a try this weekend to indulge in something other than, or as an adjunct to, binge-watching Netflix (we suggest Bling Empire – watch lives of luxury and feel luxurious).

Ingredients

1 cup raw turbinado sugar

1/2 cup olive oil

3 drops essential oil of your choice (we recommend peppermint to energize and uplift or lavender to help relax)

Instructions

Put sugar in small mixing bowl, add olive oil until you get to your desired texture, then add the drops of essential oil. Mix well. You may want to transfer the mixture to a glass or plastic jar.

In the shower, gently rub the sugar scrub over your body. Enjoy and follow with a bath or shower. Your skin should feel slightly oily because of the olive oil and soak in fully shortly afterwards. Employ safe shower techniques as the mixture can cause shower/bath to become slick.

Caution: do not exfoliate if your skin is sunburned, otherwise irritated or where there are cuts or sensitive areas. Always do a patch test first.

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White sugar, given what it does to our internal biochemistry, is best used on the outside of our bodies (hence, the Simple Sugar Scrub). Even if you don’t eat a pint of ice cream or drink soda every day, there is a very good chance you’re still getting more added sugar than is serving you. 

This is the time to explore how headaches/migraines, candida, digestive health, infections, fatigue, foggy thinking, and more have connections to sugar. Address the challenge of losing weight while you improve body composition, confidence, and experience more natural energy! Learn more & join our next challenge group.

She’s a Superstar!

Have you ever felt hopeless over a health condition? Or believed that the weight gain and symptoms you were experiencing were random or just ‘a part of the aging process’? It’s time to challenge these thoughts; there is hope in exploring one of the last modalities often turned to – nutrition – and yet, as you’ll read below, it played a huge part in healing, weight loss, and improving blood sugar regulation. It has been a pleasure in helping Sherri uncover common, ‘healthy’ foods that were tied to some uncomfortable and distressing symptoms.

“The symptoms in my throat have improved, including getting rid of the globus feeling and acid reflux symptoms. I have lost 45 pounds, have more energy, and I’m having fewer neurological symptoms. I feel healthier overall and I feel like I am making better food choices and have fewer unhealthy food issues like stress-eating or over-indulging in unhealthy foods. I went from having a 7.1 A1C to a 5.6 A1C without any medications just diet and increased steps a day. 🙂

I like the fact that you truly listen and that you believe me when I describe my symptoms. I also feel like you care about me and want me to succeed. I think you are creative and empowering and I enjoy talking with you.

I feel like I have embraced trying foods I may have never considered before. Aside from arugula and kale, I didn’t eat many greens. I also would have never known about certain high-fiber foods or the importance of looking for non-GMO and organic foods. I also never considered how much better I would feel eating gluten-free.

I tell everyone I know that working with a dietician was what helped me feel better. Last time I saw my doctor he told me keep working with the dietician because it’s working. :)”

Thanks for all you do!!

– Sherri G.

Columbus, OH

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Superstar Sherri has met her 6 month goals and has really taken her MRT Food Sensitivity test results and LEAP protocol to heart. She expressed early on how her problems with her throat were threatening to ruin her relationship with food. Though it wasn’t easy, tracking symptoms in her food diary and following her LEAP protocol helped her figure out how to ‘reset’ when things went wrong, and to see foods that were ‘friendly’ to her. We didn’t just talk about food though – we explored personal hygiene products for damaging ingredients and even air quality in the home (radon is an issue in Ohio). As Sherri said in our most recent session, “it confirms that I didn’t need a pill, I just needed a change in my lifestyle. We are killing ourselves with the food we eat.” Luckily, we can also help our bodies heal with the foods we eat.

Ready to look at your health issues and goals with a 4-dimensional approach? Schedule your complimentary, 20-minute Discovery Call.

DIY Hippie Granola

Mr. Chef recently ordered granola and seeing it was a reminder of how we miss the crunchy grain-seed-sweet mixture of it all. What we don’t miss are ingredients that include questionable vegetable oil sources and excess sugar. The good news is that it’s possible to have the best of both worlds – a delectable, crunchable mixture AND have it be higher in fiber and protein from ethical, whole food sources. We made a fresh batch today and are sharing the recipe with you. Go with the flow and have some granola-y, groovy mornings. Can you dig it?

Prep time: 15 minutes, cook time: 40-45 minutes

Makes about 6 cups

Ingredients

2 1/2 cups rolled oats

2 cups chopped (or sliced) almonds

1 cup shredded coconut

1/2 cup maple syrup

1/2 cup olive oil

1/2 cup dried fruit such as raisins or goji berries

1/4 cup hemp seeds

2 Tbsp cinnamon

1/2 tsp salt

Instructions

Preheat oven to 275 degrees Fahrenheit. Mix oats, almonds, coconut, cinnamon, and salt in a large bowl then add olive oil and maple syrup. Use rimmed baking sheet and spread mixture out evenly. Bake about 40-45 minutes, stirring every 10-15 minutes, until golden and toasted. About 30 minutes in, add hemp seeds and goji berries to bake for the last 10 minutes. Allow to cool completely and transfer to airtight container. It should keep (if the delicious granola even makes it this long :D) for about 2 weeks.

Chocolate Maca Smoothie

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Caffeine and chocolate fiends, unite! This smoothie is the perfect wake-me-up for summer. Here’s the recipe we made today along with ideas for modifications:

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.

Yields: 2-4 servings

Ingredients

1/2 banana
1 pint blackberries (or blueberries)
3 tbsp cacao nibs
5 tbsp cacao powder
3 tbsp shredded coconut
2 cups swiss chard leaves
2 cups non-dairy milk (we used hazelnut milk from Elmhurst)
2 cups water
1 cup coffee
1 tsp maca powder
2 tsp vanilla extract
1 tsp ashwagandha powder (optional)

This recipe is meant to be healthy and full of veg! If it’s not sweet enough for you, consider adding your favorite form of sweetness (e.g. more fruit, stevia, dates, etc). Looking for more greens-based smoothies that are lower in sugar? Check out the Green Smoothie Challenge eBook! It has recipes, grocery lists, along with tips and tricks for making smoothies part of your life.

Instructions
You know what to do here – load all ingredients into the high-speed blender, cover, and blend to desired consistency. Enjoy!