Feeling Fat & Tired? 😫 Here’s why…

Back when we did a segment on 10TV on Foods that will Increase your Energy, we first spoke about the factors that pull down energy levels. That’s because kale and other superfoods, such as maca and spirulina, can only do just so much when there are other agents at play.

Why is my energy so low?

Here are some typical energy drains written out as an acrostic:

Fast food

Alcohol

Tired (from not getting enough sleep)

&

Time constraints, stress

Immunity (e.g being sick or having autoimmune disorders such as Hashimoto’s, rheumatoid arthritis, celiac disease, and more)

Relational issues at home or work

Eating inconsistently (i.e. skipping breakfast or eating late at night)

Depression

So these factors can make us feel fat and tired. And what do we do when we feel this way? Well, we usually turn to coffee and sugar, which provide a short-term solution but not long-term, sustained energy.

Now that we’ve identified the energy drains, here’s what to do about it. Consider adding in foods that will give us an energy boost, such as:

Yerba Mate – a good coffee alternative which provides caffeine but usually without the jitteriness associated with coffee

Beneficial fats – olives, avocado on toast, nuts and seeds all provide longer-lasting energy. A tip here is to keep nuts and seeds in your desk drawer, work bag or purse so that you always have a better option when you’re hungry and still have work to do or errands to run.

Maca powder – can help with energy, mood, memory and even with balancing hormones. It’s great in smoothies and in our Cocoa-Maca Energy Balls recipe

Spirulina – a blue-green algae that has protein, iron, and B vitamins (all important for energy)

Greens – one of most under-utilized food groups and yet they provide so many minerals and vitamins that give us energy and help us feel great. Kale chips and smoothies are easy ways to include them into your diet.

Chia seeds – they have fiber, protein, and omega-3s. Try our Spiced Vanilla Chia Pudding

Instead of hitting the vending machine for candy bars or nearest coffee shop for an espresso, try these are nutrient-rich options whenever you need a natural energy boost!

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?

Blame it on the Alcohol?

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:

“One Bite Wellness to WOW” – In the Client Spotlight

“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.

Chipotle Goes Non-GMO!

photo source: babble.com

We at One Bite Wellness are not above eating at fast-food restaurants…as long as they are higher-quality, nutritious meals. Chipotle has always been a favorite and has stood out from other fast food restaurants with its “Food with Integrity” mission to serve local, organic food. Their recent decision to make the transition to non-genetically modified food shows that they are taking bigger steps to provide healthier food to the masses.

Currently, Chipotle is in the process of transitioning to all non-GMO food. They do not have a specified time of when this will be achieved due to the logistics involved with suppliers, product developers, and educating staff. In the meantime, Chipotle is still a great option for a quick meal- especially because it is currently serving organic foods such as their black beans and rice. This restaurant is setting the bar higher for fast food establishments; hopefully it will spur others to join the movement in making our fast-food society a little healthier.