‘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 walk 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!

He Certainly gets our Vote! 🗳️

Decision-making has become almost automated, my food routine is more passive, in a good way. I’ve seen myself make better decisions in other parts of my life. For example, I never would’ve considered that nutrition would impact my sleep patterns.


I best like that your process is curated for each individual. There’s not a cookie-cutter system that you use. Instead, you ask questions about my struggles, and we move forward accordingly.


I think it would’ve helped if I had all the knowledge throughout the process from the very beginning. But that’s something that was out of both of our hands. The only way to attain that knowledge was through experiments. I’ve created a healthy relationship with food. I can have two donuts on a random day and not feel guilty because my overall lifestyle is extremely healthy now.


I’ve seen a significant decrease in weight. I’ve noticed increased focus and productivity (something I did not expect from nutrition). In March, I was fatigued and couldn’t focus during my classes. Now my focus has gone through the roof and I can sit through a three hour class with ease. I’ve felt an overall increase in health. My body, in a general sense, just feels great overall!


Hands down this is the best investment I’ve ever made in myself.”

– Raj Patel, Columbus, OH

Foundations of Health Graduate


Each of us is president of our own lives and Raj has wisely invested in himself. All high-performers – including doctors, lawyers, entrepreneurs, CEOs – need the support of their colleagues and of experts in health & peak performance. Through our work together, Raj also was able achieve one of his main goals, which was to improve his body composition. In 3 months, he lost 33% of his body fat percentage!

What is often needed is not more coffee, but better sleep. Oftentimes we don’t need more bottles of supplements, but food we’ve identified as our most health-supportive ones. We don’t need a masochistic, deprivation diet…we need to learn to change our mindset, get curious, and experiment to see what works.

We are very proud of Raj for his dedication to tracking metrics, willingness to trust the process and try new things, and now, the fantastic results he has achieved. There’s a very good chance that as he emerges from his post-graduate student cohort and maintains his “superhuman” status of being healthy, focused and productive going forward in life.

We reached out to him to see if there was anything he wanted to add; he did: “Additionally, I’d like to emphasize that this was in fact one of the best investments I myself and anyone, in general, could make – largely because of those indirect benefits.”

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.

Lose the ‘Quarantine 15’ this Quarter!

The kids are in school and fall is right around the corner. You know what this means- temperature drops, staying indoors & more baking. Or does it?

Instead of doing what we’ve always done, and getting the results we’ve always gotten, it’s time to make a different choice this fall and winter. To decide in favor of our health instead of against it. To surprise ourselves with how healthy we can look and feel, and how good our lives can be. 

Maybe this is the perfect time to move yourself from the back burner to the front. You’ve pushed your needs and your niggling health issues aside to focus on taking care of the people important to you.  Now it’s time to cease being in denial and face what is going on in your body and your mind. If weight gain has been a feature of the coronavirus quarantine, now is the time to take control and reclaim your body’s composition, immunity, and vitality.

The doors to Lose the ‘Quarantine 15’ are currently closed – we will open them periodically throughout the year. Join the waitlist and be the first to grab your seat!

“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

——————————————————————–
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.

Recipe: Rainbow Chili

rainbowchiliinslowcookersobw

It’s the slow-cooker time of the year and we are using the Crockpot on the regular. It’s easy to make a basic chili or a fancier one with this beloved piece of kitchen equipment. We bought some rainbow carrots and decided to make our chili a bit fancy for a recent date night but it’s equally good to casually and lovingly feed yourself or a whole, hungry family.

Prep time: 15 minutes

Servings: about 8

Ingredients

3-4 rainbow heirloom carrots. sliced
2-3 ribs of celery, chopped
1 jar organic tomato sauce
5 fresh tomatoes, chopped
1 can black beans, drained & rinsed
1 can pinto beans, drained & rinsed
1 can chickpeas
6-8 cloves garlic, chopped
2-3 bay leaves
1 tbsp cumin (with all these beans, you’re gonna need it :D)
1/2 tbsp dried oregano
1 tbsp chopped parsley for topping

Omnivore option: add 1lb cooked ground turkey

Instructions

Chop all vegetable ingredients and add to slow cooker container, along with tomato sauce and rinsed cans of beans. Add bay leaves, cumin, and oregano. Optional: add 1 lb cooked ground turkey for omnivore option. Add water as needed so slow cooker is halfway to two-thirds full. Cook on low for 8 hours. Remove bay leaves, scoop into bowls, top with fresh parsley and enjoy this colorful, plant-based meal!

Top 5 Plant-based Breakfasts

Guten Morgen! Buongiorno!

If it’s not already a good morning, we present to you our top five plant-based breakfasts which provide:

  • Fiber to help your digestive system get moving as you start your day
  • Protein – seeds and nuts are great sources of plant-based protein, as is amaranth (technically a seed, though typically considered a whole grain)
  • Fun – these are colorful and customizable, so get your DIY on!
  • Antioxidants, vitamins, and minerals so you’re taking care of your body right out of the gate!
  • Fuel for the morning! Test your coffee and bagel against any one of these options and you’ll see which ones hold you until lunch.

Without further ado, your new breakfast options!

amaranthbreakfast

  1. Amazing Amaranth Bowl – Move over, porridge! We have a higher-protein option that also provides minerals such as iron, manganese and phosphorus.

express detox green smoothie

2. Express Detox Smoothie – Love your liver by providing it with the vitamins and minerals it needs from greens! This recipes takes less than 5 minutes and is one of the most-loved from the Green Smoothie Challenge eBook.

skillet obw

3. Sweet Potato & Black Bean Southwestern Skillet – Smoothie. Oatmeal. Rinse & repeat. We know that breakfasts can get a bit repetitive and unimaginative so we’re going to shake it up with this inspired southwestern dish. Make it vegan by not adding an egg on top.

greatgojigroatmealtvsegment

4. Great Goji Groatmeal – This easy recipe can be popped into the slow cooker and you can get fancy with goji berries and other accoutrements. Enjoy this warm breakfast on a cold morning!

cherry almond pancakes

5. Cherry Almond Pancakes – Waking up and enjoying a fresh stack of cherry almond pancakes is both a joyful and nutritious way to start the day. May it be the same for you!

Remember to try the 7-day Breakfast Experiment to see which breakfasts work best to fuel you for your day!

Recipe: Amaranth for Breakfast

amaranthbreakfast

Move over, porridge! We have a higher-protein option that also provides minerals such as iron, manganese and phosphorus. This delicious seed, not a grain, is called amaranth and there’s a rather sordid history which explains why we haven’t heard much about it until recent times. Marry it with chocolate and your taste buds will have a party!

Ingredients

1 cup water
1/2 cup amaranth
1/2 cup chopped strawberries
1/4 cup almonds (or choice of nuts; macadamia pairs well here too)
2 squares dark chocolate (we like 85% and 90% cacao versions)
2 tbsp shredded coconut
2 tbsp cacao nibs
1 tbsp cacao powder (optional)

Instructions

Bring water and amaranth to boil, cover, and then simmer for about 15 minutes. Amaranth is done when liquid has been absorbed. Carefully transfer into your breakfast bowl and add nuts, dark chocolate, coconut, cacao nibs and cacao powder. We often add maca or ashwagandha powder and a drizzle of honey in the case of the latter (as it is aptly called in Sanskrit “the smell of a horse”). Enjoy this power-packed breakfast!

The Perfect Cuppa ‘Joan’ 🍵

tea

There are many theories as to why a cup of coffee is referred to as a ‘cup of Joe’; two strong contenders emerge. One involves “joe” being a slang derivative from the other commonly-used slang words for coffee: “java” and “jamoke” (the latter of which is composed from the words “java” and “mocha”, kind of like what we did for the 5-spice Hot ‘Choffee’ recipe blog). So it’s possible that asking for a “cup of java/jamoke” could have easily turned into asking for a “cup o joe.”

The other theory is that “joe” was slang that referred to the common man, perhaps similarly to the way we might say, “hey man, good to see you” or “alright, dude.” Even the term “average joe” gives the idea that joe, or coffee, was a beverage for the common man. Have a little bit of fun and do your own research though; some fun slang we put together from the 1920’s: “You think he’s the bee’s knees? Horsefeathers! He’s zozzled, a wet blanket AND a lollygagger. Let’s blouse.” Care to translate? (Read our answer at the bottom.)

If a cup of ‘Joe’ is coffee, we think of a cup of tea as ‘Joan.‘ With the masculine name of “Joe,” we are given a clue to how coffee reacts in the body. The caffeine content of coffee can provide the rather aggressive ‘jolt’ we need to wrestle ourselves from the tendrils of sleepiness that remain so that we can start our days.

While tea can have an effect with its caffeine content, it’s generally not as severe. Depending on caffeine content and your sensitivity to caffeine, it could be more of a gentle ‘lift’ into your day. Studies show that tea has a multitude of health benefits too.

The Many Beautiful Faces of ‘Joan’

Tea is so much more than just Earl Grey or green. There are more than 3,000 varieties of tea, including oolong, green teas (including matcha), white tea and so many options with herbal teas (think beyond peppermint, chamomile, and ginseng). In fact, we have a whole cabinet dedicated to our teas. As we check in with the body each morning, it may signal the need for a bit of a pick-me-up, in which case the white tea or ginseng may be chosen. Maybe red raspberry tea for hormone health. If we’re feeling a bit under-the-weather, our cold and flu tea blend will come out. Jasmine is a relaxing favorite that has currently joined us for this writing.

Join the Tea Party

Whether black, green, or white, these teas all come from the same plant, Camellia sinensis. Rooibos (also known as red tea) and herbal teas are exceptions. The color of the tea depends on the processing method and how much oxidation it undergoes during production. Generally speaking, the less oxidized a tea is, the lighter color it is…and the more antioxidant and polyphenol compounds it contains. Also, tea typically has much less caffeine than coffee, and some teas are naturally caffeine-free.

The health benefits of tea come from a tea’s polyphenol content. Research shows that tea drinkers may have stronger bones, lower incidence of cancer and cardiovascular disease, and lower cholesterol levels.

From most to least oxidized:

Continue reading

Fit in Fitness: 4 Tips

To sing-quote the 80’s band, Europe, “it’s the final count-down!”….

….of 2019. During this last quarter before the new year begins, how many of us are still on a roll with our weight, diet, and fitness goals?

If increasing physical activity has been part of your plans, here are a few tips on how to squeeze exercise into our ever-increasingly busy lives.

    1. Schedule it! A favorite saying shared with our clients is this “if you don’t plan, plan to fail.” Whether it’s menu-planning, arranging for proper sleep, or getting your exercise in, it is unlikely to get done unless you look at your weekly plan and then create physical activity time-blocks and protect them like gold.
    1. Work out at home. Yes, it can be such a brilliantly simple solution and yet we often choose to believe that we need 2 hours (we don’t have) to allow time to get to the gym, change clothes, workout, shower, and drive back home. Forget all that – you can just WORKOUT. Load up YouTube, your favorite fitness app, or a yoga routine for 15-30 minutes in a comfortable space and start the calorie burning. That’s it! Bonus: you’ll be saving travel time as well as money formerly spent on a gym membership. Also, you don’t need to worry about what you look like – you can workout in your pajamas with hair that resembles a deranged mental patient’s – and then shower. No fancy clothes, make-up, or other props needed for dealing with the public as you would at a gym.
    1. Make it fun with metrics! Lots of our clients enjoy competing against themselves (and their friends) when it comes to getting their steps in or seeing how many calories they burned in the day. Some have even found that the technology has helped in avoiding higher-calorie, lower-quality food choices that could sabotage their efforts.
  1. Get up early to exercise. Starting the day with a metabolic-boosting workout from the comfort of our homes is a great way to start a productive day. It also means no longer have to deal with the obstacles that stand in our way to exercise at day’s end.

Give it a try and let us know how these tips work for you!

Emotional Ice Cream

sad-strawberry-ice-cream

It starts at a young age with associations we can’t remember making. But by this point in our short lives, we have engineered quite a few if-then connections.

If I throw my food on the floor, then mommy will be upset.

If I behave while at preschool today, the teacher will give me a sticker.

Perhaps there was a time where you fell, scraped your knee and began to cry because of the pain and shock. Maybe an adult offered you a lollipop to help cheer you up. Bam! Neural pathway made: “okay, so when I feel hurt, eating sweets is an acceptable solution”

Fast-forward decades years later and it’s still going on. A difficult conversation with your boss or spouse become an excuse, albeit mostly unconscious, to indulge in some ice cream. A night out drinking with friends is a ‘reward’ for a hellish, stressful week. And it’s OKAY to treat ourselves, but there’s a distinct mindlessness involved in emotional eating. Very few people think to themselves, “boy do these feelings hurt, perhaps I’ll eat enough chocolate chip cookies to squash them down.” And yet that unconscious belief can be at play, creating patterns that are deeply ingrained.

What to do?

The first step is awareness.

Perhaps the next time you find yourself reaching in the freezer for ice cream, ask yourself why you think you’re doing it. Perhaps you’ll reflect upon your day and remember that your boss assigned a short deadline for your next project, you’re completely overwhelmed by responsibilities, or that your mother-in-law criticized your parenting. Ice cream can seem like a balm for these ‘ouch’ moments, but there is more shame than comfort at the bottom of a pint of rocky road. Even if you find the answer to your question, you may not be able to change the behavior just yet. That’s okay. It’s something we can work on together; schedule your complimentary 20-minutes Discovery Call to get started.