Blame it on the Alcohol?

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Image source: pixabay.com

Jamie Foxx’s song “Blame it” encourages blaming alcohol for all ruined relationships, unsafe situations, and perceived enhancement of other’s attractiveness. Outside of the many issues and poor decisions can that can result from a night of boozing, including a high credit card bill, higher risk for accidents, and even a 2am Taco Bell run…there are more. During Covid-19, some are hitting the wine and beer harder.

Let’s review the basics: alcohol interferes with communication between nerve cells and all other cells in the body. Moderation (the amount considered to not contribute to any major health concerns) for the average woman is defined by the CDC as not more than one drink per day and for the average man as not having more than two.

A study published in the Journal of the Academy of Nutrition and Dietetics asserts, “there has been an increase in the proportion of US adults who drink on any given day and an increase in calories consumed from alcoholic beverages when drinking occurs.”

What effect is this having on us from a weight loss perspective? Or a liver-health one?

Now we appreciate the humor some of you bring to our appointments:

“I think I’m drinking enough water. There’s water in beer, right?”

“I’m not too concerned. It’s called a liver, not a die-er”

“Wine-o? Maybe; I prefer ‘wine-yes'”

With alcoholic beverages being among the top five contributors to total caloric intake among US adults, this is something we need to talk about. But beyond calories, here are more reasons to explore your relationship with alcohol:

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In the Client Spotlight!

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Behind every client success story is a normal person who has been frustrated with some aspect of their health or body. They start out worrying that “it won’t work for me” but they also have hope and, as we work together, they trust the process and themselves more. It’s a beautiful thing to witness over the course of months or years. Here is part of Lauren’s experience.

“The only hesitation I had was that working with you would actually make me accountable, which was obviously a good thing, but I knew it would force me to really be honest with myself.

I have lost weight and inches, but also have a better understanding of how my body works and what to eat to fuel my body in the best way for me. I have alternatives to snacking and really have a better picture of how I want my future to look.

I really liked that you were realistic. You didn’t tell me to never eat sweets again, but to find better alternatives or ways to resist the urges. Our sessions almost felt like counseling sessions, which I really enjoyed. You also made me see that I have a lot going on in my life right now so any step in the right direction is progress and that I should celebrate all accomplishments, no matter how small.

Our sessions definitely helped me keep on track. I didn’t want to “screw up” too bad and then have to tell you about it! Lol!

I would recommend your services to anyone who is looking to make lifestyle changes, not just dietary. You get out what you put in. The more open the client is, the better their time with you will be. I truly enjoyed every session and feel as though I have a great foundation to continue making changes. ” – Lauren Griffin, Columbus, Ohio


You know the people in your life who have a lightness of being about them, even when they are going through tough challenges? Lauren is one of those people. She’s upbeat and positive, even when life has thrown a few curveballs.

She’s cleaned up her diet and, with the help of the MRT test and LEAP protocol, has identified foods that serve her better than others. She’s reported much less craving for sugar and more control over it. Other results: more energy, physical activity, life balance, and building in more self-care. She also mentioned losing 15lbs and feels leaner, her clothes fit better, and there’s generally less bloating.

It has been an honor to help guide Lauren through these changes and to see the results she has achieved – her life has truly transformed since early 2019.

Curious to see what better nutrition and lifestyle habits can do for you? Start your positive path with a complimentary 20-minute Discovery Call

 

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!

Fiesta Egg Frittata

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Aaah, the freshness and promise of the back-to-school season. Even those of us not in school still seem to embody the spirit of excitement of learning and accomplishing goals. As every probably knows by now, a healthy breakfast is a key part in providing us with proper energy and focus. Enter the Fiesta Egg Frittata – these little muffins are colorful, easy to make, nutritious AND delicious. So many wins in such a small package!

Fiesta Egg Frittatas
Total Time: 30 minutes
Servings: 6

Ingredients
10 organic eggs
1 cups chopped bell peppers
1 cup chopped spinach (or baby kale)
1/2 cup chopped cilantro
1/2 cup chopped onion
I cup diced mushrooms
1 tsp chili powder
½ tsp cumin
½ tsp sea salt
½ tsp black pepper

Instructions
Preheat oven to 350°F. Lightly coat (12-compartment) muffin tin with non-stick cooking spray or use baking cups. Heat 1 tbsp olive oil in pan and add onion, mushrooms, and bell peppers; sauté for about 3 minutes. Add spinach and cook an additional 2 minutes. Place about 2 Tbsp of veggies into each muffin cup. Whisk eggs in medium-size bowl with chili powder, cumin, salt and pepper. Pour egg mixture over veggies in the muffin tin until about 80% full. Cook for about 25 minutes, until inserted butter knife comes out clean. If not using baking cups, take knife around the edges of the muffin tin to remove egg frittatas.

These breakfast treats are best enjoyed hot but can be kept in air-tight container in fridge for up to 5 days. Grab 1 or 2 on your way to school or work!

10TV Recipe: Cocoa-Maca Energy Balls

cocoa-maca energy balls

If you watched last month’s segment on 10TV, you learned about the factors which can make us feel FAT & TIRED as well as the top 10 foods for increasing our natural energy levels. One of the ideas featured was our Cocoa-Maca Energy Balls; it’s a great pick-me-up for the 3pm slump and a delicious, chocolate-y treat.

Prep time: 5-10 minutes
Servings: 24 energy balls

Ingredients

1 cup coconut oil, melted
2.5 cups shredded coconut
1 cup cacao powder (or cocoa powder)
1/2 cup maple syrup
1 tsp vanilla extract
1/2 tsp cayenne powder
1 tsp cinnamon
1 tsp maca powder

Instructions

Put shredded coconut, cacao powder, cinnamon and cayenne in medium bowl. Mix melted coconut oil, maple syrup, and vanilla extract and pour over dry ingredients. Combine well and put in freezer for about 15 minutes. Remove mixture and shape into balls; recipe makes 24. Store in fridge for up to a week or in freezer for up to 3 months.

 

Sweet Success!

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First of all, let us express our admiration and pride for every one of you who participated in the recent Sugar Detox Challenge. From the early days of listing your reasons for wanting to embark upon this journey -including weight loss, defeating your sweet tooth, better energy, and improving diabetes and hypoglycemia – you’ve worked hard for these results!

“I’ve found an increased variety in my foods, feel less bloated and have better digestion. I haven’t been putting sugar in my coffee and found that the ‘hidden sugars’ were my issue.

I’ve found substitutions that allow me to still enjoy a drink but without all the sugar usually added. I’ve consistently found myself at 25 grams or less of sugar – sometimes as low as 8g or even 3g! At work luncheons I make the best decisions I can around food and the sugar isn’t even tempting to me!

I feel energized, strong, and centered. I have more clarity and am not tempted by the dump truck of sweets coming into the office; it’s not appealing. If I want to splurge, I don’t waste my sugar allotment on crap; I want a quality treat.

For the first time since Sugar Detox Challenge started, my acupressurist was impressed and said I was not so tight, or bounded like before, with less chi blockages.

This challenge has been really impactful – I feel my body is rejecting sugar. My clothes are fitting better – (including a previously too-small flannel pullover!) Keeping track of my sugar has become a bit of a game that keeps me on track.

My significant other participated in the challenge too, and he has a sweet tooth, but he has lost 9-10lbs in 3 weeks!

I’ve really enjoyed our weekly meetings and sharing with the group, question and answers, as well as having our own time to talk about individual issues. This is a lifestyle change I plan to continue.”

Alexis P., Columbus, Ohio

“I did a lot better with eating only one junk food meal. I also learned how much sugar is in a medium hot chocolate from Dunkin Donuts. Holy cow!

I swear, every week has some new experience I learn from. Not eating any junk on Wed felt much better. It was an easy change. I can definitely feel the difference in my body – detoxing from sugar.”

Jenna K., New York City

“Previously, I would white-knuckle my attempts to ‘never have sugar again’. I’d start each new year with a goal to completely wipe it out of my diet. And each year, the sweet tooth grew into ‘teeth’ and I felt like my cravings got stronger, until gave in. The Sugar Detox Challenge helped me realize that I live in an environment that makes it hard to avoid sweets, but that I can change my environment. Keeping sugar out of my diet has become a game for me and I’ve noticed that I can look at sweets and see them for what they are…and I don’t want them. I have better energy, lost weight, and feel more alive. This feels like freedom! I’m looking forward to 2017 – this time I know I can succeed in avoiding added sugar!”

-Violet R., Columbus, Ohio

“To be honest, I have beat myself up for waiting so long to contend with sugar. I was recently diagnosed with diabetes and my A1C was at 7.1 at my last check-up. All the years of soda and a generally unhealthy diet caught up with me. I was angry and ready to make a change so this challenge was perfect for me. Adrienne is a great cheerleader and she made the sessions both educational and fun. She educated me on simple substitutions that could cut out sugar but still have my food taste delicious. During a time of year when I would usually indulge more, I found this challenge kept me on track. My morning blood sugar is much better than before and I’m actually looking forward to my next doctor’s visit to see what my levels are and to hopefully reduce my insulin!”

– Neal T., Columbus, Ohio

“Looking back, I feel a bit sick. I didn’t feel like I was doing anything out of the ordinary American diet. I even thought that perhaps I was eating better than my peers. That type of thinking made it easy for me to ‘treat’ myself on a regular basis. So my previous days would start off with coffee, flavored creamer, and then either sugar or artificial sweeteners. The cereals, lunches, dinner entrees, snacks, and even low-calorie desserts I ate were not helping me achieve my goals and I was considering skipping meals to lose weight.

My turning point was adding up the sugar intake for the day. I was shocked. How did my ‘healthy’ choices add up to 87 grams of sugar or more? More than anything, I’m glad I did this because of the awareness I’ve gained in seeing what I was doing to myself on a daily basis. The tele-classes were helpful because I given help on HOW to make easy changes. The results speak for themselves- over the holiday, I was able to go on a date with my husband wearing a cute dress that didn’t fit me last year (or showed too many bulges!). I get compliments on my skin and can tell my face is thinner but also my digestion is way better than before. I’m so glad I took this step!”

-Heather B., North Carolina

Curious about results from previous challenges? Check them out here.

Are you ready to break your addiction to sugar and have more energy and vitality in 2017? Join us on March 12th and watch your life transform!

5 Spice Hot ‘Choffee’

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Cold mornings require some extra effort and incentive to get out of bed. This warming, caffeinated, chocolate-y drink will help provide a firm boost as you launch into your day!

Ingredients

8oz coffee
4 oz non-dairy milk (coconut milk or almond milk)
1 tbsp cacao or cocoa powder
1 or 2 anise pods
1/4 tsp cayenne
1 cinnamon stick
1/2 tsp black pepper
1/2 tsp honey
optional (cloves)

Instructions

Prepare coffee as per usual (we used a moka pot) and heat milk on stove top along with cacao or cocoa powder, cayenne, cinnamon stick, black pepper, anise pods and honey. Simmer for about 5 minutes and add milk to coffee.

Why Weight?

photosource: poundstolose.com

In our busy lives, it is sometimes hard to put our health and ourselves first. We eat foods that do not contain the best nourishment for our body because they are inexpensive or convenient. People then think that some sort of weight loss diet can get them back on track. However in reality, these diets are hard to stick to and usually end in failure. In addition, everyone’s bodies are different and everyone needs unique nutrients to nourish and energize their bodies.

Weight loss diets are not specifically geared towards people, but follow a general set of instructions. Instead of trying to stick to a diet, the real success comes by making healthy food your lifestyle. In order to have good health, all parts of your life must be healthy. That means incorporating physical activity, healthy foods, and regular sleep into your life. Instead of trying to restrict yourself to a diet, try to be conscious of what you are eating. If you mindfully experience the foods you eat and the taste, you will appreciate it more. Work with your body instead of restricting it and it will naturally balance out.