Vitamin L for your Heart ❤️

There are all sorts of nutrients that your heart needs in order to be healthy, including: magnesium, polyphenols, omega-3s, fiber and folate. However nutritious your food choices, there is a nutrient of supreme importance – vitamin L.

How is this vitamin different from the A, B, C, D versions you’ve heard about? One, it’s not a physical nutrient. Two, it is among one of the most powerful forces in the universe. Three, when you have it, and share it, your heart beats with pure joy. Vitamin L is vitamin Love. Unlike a pill, you can’t just ‘take’ love. In fact, you have to give in order to receive it.

Could you use a little, or a lot more, of Vitamin L in your life? Let’s start with perhaps the hardest one.

Love for self. Does this surprise you? Most people get a bit flustered or even breakdown crying when asked if they love themselves. It’s such a simple question, but even we were perplexed the first time a holistic doctor asked the same question. Do you love yourself? How do you know if you do? Scrape off the first few layers of how you dress, the car you drive, what you buy for yourself, or the spa treatments you might get – do you truly and completely love and accept yourself? Don’t feel bad if the answer is “I don’t know” or even “no”. You’re certainly not alone. Many of our clients have hidden behind a form of ‘over-performing’ and strict eating and living principles. But really this wasn’t self-love or appreciation, it was a form of self-flagellation. It was shame or guilt that motivated their ‘healthy’ actions. Religious upbringing can play a part in this, but that’s a story for another time.

Imagine if we nourished ourselves with love, appreciation, and joyful experiences. It’s something a green smoothie can’t even touch, in terms of deeper nourishment. So then the question clients want to know the answer to is “how Do I love myself more?” As you might expect, it needs to be personalized, like knowing your own love language.

It might be helpful to image yourself as a separate human being. Would you tell this person, immediately upon seeing them, “boy you look horrible today, and damn girl, look at those thighs”? Probably not. Then why do you say that to yourself in the mornings, upon gazing into the mirror? Being kind to ourselves, in thought and in words, is a form of self- love. Take that vitamin daily. Maybe even double the dose.

Again, imagining yourself as a loved one, would you say “oh, you’re tired? Well, you can go to bed after you clean and organize the whole kitchen, eat the bag of chips and watch another episode, or finish your taxes” or would you say to her “you seem tired and you’ve accomplished a lot today; get some sleep and you’ll feel refreshed and ready to start again tomorrow”?

It’s possible that so many of us were given messages that our worth was in being “good” – as in pleasing others, never asking for what we needed, hiding unpleasant emotions from the public (and ourselves), warning against vanity (through Greek mythology and Narcissus, a man of unparalleled beauty, who fell in love with his own reflection and caused his own demise) and therefore never saying nice things to the person in our mirrors. These factors, and more, can play into how we speak, feel, and act towards ourselves.

Love for others and greater humanity. Aim for positive interaction which each member of your family, with your spouse or partner, your children and your friends. No one is perfect but we can extend kindness nonetheless and give a benefit of a doubt. The best part is that, if you’ve incorporated more vitamin Love for youself in your life, it will spill over into other areas more effortlessly. When you pour from an empty pitcher, you give to others but there is a sense of resentment and depletion. When you pour from a pitcher that is constantly being refilled by your own nourishment, there is plenty to go around, with more joy too.

When we care about our brothers and sisters throughout the world, we make choices about the clothes we buy, the companies we support, and money we donate. Though we will never solve all of humanity’s ills, we can start lessening them. Get into microlending to support small business abroad, say no to fast fashion and buy quality pieces from companies whose dyes don’t pollute waters, refuse to buy from companies who buy water rights and deny clean water to local communities, share information and knowledge to help people improve their own lives.

Share some vitamin L(ove) today and start a new, positive ‘pandemic’ in your own house, community, and perhaps a ripple effect throughout the world.

Recipe: Dairy-free Hot Chocolate ☕

Ready for a treat that won’t take you off track from your new year’s goals? Enter a healthier hot chocolate made with less added sugar, plant-based milk, and with the warm spice of cinnamon.

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

1 cup non-dairy milk (we used hazelnut but for extra creamy texture, try coconut milk)

1 tbsp cacao powder

1-2 squares of dark chocolate (85% or 90% cacao content for less added sugar)

1 cinnamon stick

1 tsp vanilla extract

Instructions

Heat 1 cup of non-dairy milk in a small saucepan. Whisk 1 tbsp of cacao powder in the hot milk and bring it to a boil. Then add vanilla extract and let it simmer for a few minutes on low heat. Pour into a cup and add 1-2 squares of dark chocolate. Stir and enjoy!

How to Talk with Kids about Eating Disorders

Collage piece, circa 1998

Inside and outside of school, there are many pressures on children and teenagers to look or act a certain way. It’s hard to be aware of, and control, what they are exposed to – whether on social media or in their friend groups- but here’s a question & answer guide to facilitate conversations with your child.

This interview may pop up on VeryWell.com and the link will be placed here when the article is ready to view.

  1. Why is it important to talk to your child about eating disorders?

It is important to talk with your child about eating disorders as a precautionary measure. It will help them build awareness of their own eating habits and to notice if it starts to swing into disordered eating. They may be able to help identify peers or friends who may also need help.

  1. Should you have these conversations only if you’re concerned or just in general? Why or Why not?

There are two sides to this. By starting a conversation and saying that sometimes people starve themselves, over-exercise, or purge in order to look a certain way, a child may pick up on that as a valid way to change the way they look. Conversely, the conversation, including the detriments of eating disorders (e.g. on dental, bone, reproductive, or psychological health – even the risk of death) may help them stay on a healthier path with their eating.

  1. Some parents may be concerned that talking about eating disorders will put the idea in their head or make a situation worse? Is that a legitimate concern?

[See above]. For some children, it can plant a seed in their minds to try unhealthy eating behaviors in order to lose weight. A child, depending on age and disposition, may also rebel against the parents by doing the opposite of what they suggest and become entrenched, or further entrenched, in disordered eating. It would be very appropriate, and perhaps necessary, to bring in a more neutral third party, perhaps a therapist or registered dietitian, to educate the child about disordered eating and its effects.

  1. Should parents talk about how to approach eating from a healthy place or give any advice?

It’s always best for parents to model healthy eating. I’ve heard too many stories from my clients about how their disordered eating started because their mom was on a diet and always talked about how “fat” she was or how dad would eat “whatever he wanted” and then run it off. Children model after and emulate their parents, for better or worse. Talking about eating from a healthy, positive place can definitely help. If the child is open to advice, you can offer it, but I would suggest letting them ask questions to get engaged in the conversation, versus delivering a lecture.

  1. What should parents know about talking about eating disorders?

Just like other topics – including sex education, personal finance, healthy relationships – it’s likely to be an ever-evolving conversation, not a one-and-done deal. Making the child feel safe, by being approachable and providing support, is probably the most important factor in getting them to trust you and participate in these important conversations. Pull in an expert for questions you don’t know the answers to or for a more neutral, objective advisor to counsel your child on their feelings, the way they eat, and more.

  1. How do they start a conversation in an age appropriate way?

Most parents are aware of their child’s maturity level and understanding of various topics. Meet them where they are. Just as you wouldn’t give a five year old child a blow-by-blow account of what happens during a birth, explaining the tax benefits of a Roth IRA, or explaining narcissitic or borderline personalities when talking about building friendships in kindergarten, you’d want to match their level of understanding by simplifying the conversation and making it appropriate to what they need to know at this stage of their development.

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‘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!

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!