Client Spotlight: Madelynn N. 🏆

Beginning

“My main issue was a lack of energy and a fear that I was not getting enough nutrients from my diet. I am definitely feeling more energized now, and I’m eating a wide variety of foods with plenty of nutrients. The nutrition coaching made me more aware of my daily habits, even those not related to food! It allowed me to recognize how different foods affect my energy level and health issues. I now crave healthier foods because I can feel that my body runs better with them.”

Progress

“I was surprised at how much I began to crave fresh fruits and vegetables! I love sweets but have never really loved anything green. I would come home from work and want a salad. Very strange! 

A huge breakthrough for me was realizing how each new habit impacted other areas of my life. I learned the order in which I should focus on aspects of my health to most effectively get back on track. I really enjoy having more energy to put into different activities that I’ve always wanted to try. I’m taking ice skating lessons now, which I didn’t have the energy to even consider before changing my diet.”

Results

“I now sleep and eat more consistently, eat more fresh food instead of processed food, and listen to my body. If I eat something and it upsets my stomach or I feel off (usually something processed), I try to avoid that food in the future. Likewise, if a food makes me feel great and I crave it, I eat it more. I also eat out a lot less, which has the added bonus of saving me money. The biggest strength is being tuned in to my own body. I choose what I eat consciously instead of letting my emotions or cravings pick for me. I also have a plan for what to do if I fall off healthy eating, which will make me more resilient in the future when issues arise. 

Beans and rice were staples for so long that it’s no wonder I started eating so much fast food to break it up. With my new healthy habits, making sure to spice things up will help me stay on track long-term. “

– Madelynn N.

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This client in her early 20s wasn’t feeling the energy and vitality we’d all hope, and assume, for someone her age. Like so many vegetarians and vegans, including this author, she fell into the trap of fast-food/ junk-food vegetarianism. But all that’s changed! Now that she has healthy habits in place, and knows how to pick herself back up when she falls, there’s a resiliency that will set her up for success way into her future.

While we wish we’d all started this young, there’s no better time to get a handle on your health than right now. Schedule your complimentary 20-minute Discovery Call to get started.

Recipe: Hasselback Potatoes by Mr. Chef

As the lucky recipient of Mr. Chef’s iterations of Hasselback potatoes, we couldn’t wait to share the deliciousness of this recipe. Beware: you may be used to our quick, delicious, and nutritious options and this is not how Mr. Chef operates; he pours a half-hour into making a salad and a few hours of labor and slow-cooking for a curry soup. What can we say? Opposites attract. If you have the patience of a saint or an oyster, give it a try. The pearl is worth it.

Ingredients:

Russet (or other) Potato – one per customer
Olive oil (or butter, for non-vegan customers)
Herbs – rosemary or thyme preferred – to taste
Vegan feta OR goats cheese (again, that would be non-vegan)
Oregano – a must in my mind


Step-by-step instructions: 

1. Make an oil/butter infusion: low temp heat oil/butter with herbs for as long as you can bear
2. While that’s going,
    a) put a potato on a cutting board, put chop sticks (or some other “stop” on the cutting board along its longest dimension
    b) Slice along the longest dimension to make a flat surface for the potato to stand firm while
    c) begin cutting at 1/8″ or 1/16″ intervals straight down (the thinner the better!).  The chop sticks prevent cutting it into separate slices.  The goal is to slice downward finely but not to cut the potato into slices – keep it whole.
    d) This will represent a lot of slices – as always, prep is the labor-intensive part.  Be careful to keep the blade perfectly perpendicular to the cutting board as you slice.  This might tax your knife skills a bit.  It’s worth it.  Carry on.
3. Cover potato(es) with oil/butter infusion, place in pre-heated oven at ~430 degrees Fahrenheit.  A parchment paper-covered flat baking sheet is best.
4. Wait an excruciatingly long time, like an hour or perhaps more depending on the volume of potato(es).
5. Remove from oven, allow to cool slightly, apply vegan or anti-vegan cheese.  Cover in oregano.  Try to sort of “push” herb topping into the crevices formed by slicing.  Serve.

The outside should be crispy, with a circular gradation into the center becoming almost as smooth and soft as mashed potatoes.  While eating, the layers should fold into interesting patterns as the knife/fork scoop them up.

I’d never eaten one but discovered it while researching thanksgiving sides.  I am somewhat obsessed now.  It won’t be on the menu this year because it takes so long and requires a cooking temperature way over what’s recommended for a turkey.  Maybe save this for a quiet night in when time is no object.  But do it!

Client Spotlight: Dr. Kim Carter 🙌

“It [the coaching journey] provided a clear focus on challenge areas and necessary goals and accountability to overcome them. I hoped to learn about my mental blocks to living healthier and I wanted to learn strategies to address them. Yes, my expectations have been met.

I have developed the strength/willpower to address all matters leading to a healthier me. I surprised myself when I drastically altered my work and personal schedules to make time and put myself on the front burner. My major insight/breakthrough was definitely the schedule disruption.

I benefited from, and enjoyed the most, what I learned about why my eating habits were poor and the tools to address this (eating at consistent times, drinking plenty of water, poor snack replacement, etc.). I am tracking my meals now (sometimes) and am more conscious about my food intake, eating times of day, and meal prepping myself.” – Dr. Kim Carter


It has been an honor and a pleasure working with Dr. Kim over the course of a few months. The most striking session was probably our first – she realized that she didn’t have much time to dedicate to herself and her health, and she fixed that right up in less than an hour! The keystone action of removing and choosing the activities that fit with her values and goals certainly helped as we added in healthier foods, routines, mindset, and more. Let’s find your keystone habit and build a healthier version of you – schedule your complimentary, 20-minute Discovery Call now.

Client Spotlight: Lost 90lbs! 🎉

“I bought a size 8 in pants today. I used to be a size 18. I’ve dropped 90lbs (the same weight as my 12 year old!) and my last 5 pounds took a month to lose.

I feel wiser and I really appreciate you helping me think things through. When I started the program the first time, it was with the goal to lose weight as quickly as possible and stop feeling so bad about myself. I lost weight and slowly regained it because my mindset had not changed. This time around I realized that I needed the deeper healing approach and boy has it worked!

I cook much more than I used to and once a month I have a crazy meal where I have whatever I want. The weird thing is that I don’t treat it like I did before when I’d almost binge on my cheat day. I have what I want and move on with my day. Also, my taste buds have changed and old fast food favorites like a chicken sandwich and fries aren’t as good as I thought. Oh, and I think I’m getting to the point where I don’t like sugar. I avoided the cookie aisle but walked down it recently and nothing really appealed to me. I looked at soft chewy cookies, mint chocolate milanos, and Oreos but didn’t want them without milk. I left them all on the shelf and this would never have happened before. My last sweet was a doughnut from work and it took me a couple days to eat it. Because I don’t restrict myself, I don’t eat too much. I can eat soup or pizza for dinner and I feel good about my choices.

I’m dedicated to walking nearly every day and have looked for more adventures like exploring trails with friends. I know myself better too. My gym workout has to be in the morning or it doesn’t get done and I fight myself the rest of the day. I love the life binder you suggested and am trying to incorporate it more consistently. I love the structure of my mornings, my recipes, to-do list, and journaling. It’s repetitive probably but I like my meal options and not having to plan something on the fly.

What I love about working with you is that you help me get in to my own body and to examine my thoughts. What I carry with me is when you told me to trust the process and my journey, which has taken time. It felt like being pregnant and giving birth to my new self. Sometimes I felt like I was flying high and the weight was just melting off but other times I felt stuck at a plateau and was discouraged thinking I wouldn’t be able to move past it. You were able to guide me no matter the stage I was in and I always left our appointments feeling encouraged and ready to do my “homework.” This was never a Diet and you never let me give up on wanting better for myself.

My self-talk is healthier, my sleep is really good and menstrual cycles are better. I realize that in working with you that it was never about the weight I wanted to lose, it was about the life that I wanted to live and now am living. I love myself more and act like it. Thank you from the bottom of my heart.”

Name withheld

Columbus, Ohio


This client is a gem and a double-winner. The first time we worked together, this client was fresh off another ‘diet’ (read: deprivation state). She thought she needed less calories, more rigid meal-planning, harsher exercise – more of everything that was mean to herself in order to lose weight. Though she did lose weight the first time, the method wasn’t sustainable. As we often say, you can’t really hate your way into sustainable weight loss, but you CAN love yourself there. It was a message that wasn’t ready to be heard at the time, but in this last year we’ve seen the biggest, most beautiful transformation of this woman’s mind and SOUL…and the body has followed. When you’re ready to ditch diet mentality and love yourself into the body and life you want, we invite you to a complimentary, 20-minute Discovery Call to get started.

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:

Continue reading

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.

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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: Lemony Kale & Almond Salad

lemonykaleandalmondsalad

We’ve tested it thrice so far with the crowds at Thanksgiving, a holiday party, and recent Friendsgiving with rave reviews. Here we share the zingy, tongue-tingling Lemony Kale & Almond Salad! May it serve you and yours well during holiday celebrations, potlucks, a light dinner, and even just for a mid-day snack. The dressing’s simple ingredients become something greater when combined, like when the Mighty Morphin Power Rangers connected their rings. Also, *voice lowers* it’s gluten-free and vegan…not like anyone will hold it against you :).

Yields: about 12-15 servings

Prep time: about 25-30 minutes

Ingredients

1 lb kale (we’ve used a clamshell of baby kale)
2 cups almonds, chopped
1 cup olive oil
1/2 cup fresh lemon juice
6 cloves garlic, crushed or finely chopped
1 tsp sea salt
Optional: pepper to taste

Instructions

Let garlic steep in olive oil. Toast almonds in pan until golden brown, then set aside to cool. During garlic-steeping and toasting of almonds, cut small batches of kale into thin strips and place into a very large bowl (with lid, for transport to holiday gathering). In a separate bowl, put dressing together by adding lemon juice, salt, and garlic-steeped olive oil. If you don’t want garlic in the end-product, remove crushed garlic from oil and discard. If you are a garlic-lover, use the finely chopped garlic, without sieving, in the dressing. Combine almonds and dressing into larger bowl with kale and toss with tongs. For best results, serve within about 1 hour. Note: the more oil used, the heavier the kale leaves will be and it will reduce volume of salad within the bowl.

London Calling: Food & Fun

Last month we finally went on an intentional vacation to Amsterdam and London. We say ‘intentional’ because sometimes our vacation days in Columbus turn into work days (reading/writing about nutrition). We love what we do but, in order for the brain and body to fully recharge, sometimes you have to put the phone on ‘airplane mode’ and take a flight to explore another part of the world. Should you get the chance to travel to London, here are some must-eats and must-sees:

Restaurants

Zizzi

Address: 194 Earls Court Road, SW5 9QF

zizzipizzalondon

The receptionist at our Kensington hotel suggested this place, and we were initially skeptical for two reasons: it was a chain and it was Italian food. It was hard to believe that we would find gluten-free options, but their online menu sold us. Vegan, non-dairy, and gluten-free options?! Amazing. They had delicious, thin-crust gluten-free pizzas that Italy itself would be proud of! With so many toppings and combinations offered, the thought crossed our minds to order two (one for breakfast). There was wine, the vegan ‘Zucca’ pizza, and, of course, three scoops of chocolate and salted caramel gelato!!

Squirrel

Address: 11 Harrington Rd, South Kensington, London SW7 3ES

squirrelrestaurantlondon

Vegan and gluten-free eaters of the world, rejoice!  Squirrel offers a treehouse-like interior and a variety of delicious plant-based options (menu here). You can order coffee, smoothies, juice, baked goods, and more. They are very careful about 14 different food allergies, including celery, mustard, lupin and sulfites.  This plant-forward establishment offers a diversity of meal options ranging from chilis and soups, salads, bowls, and fancy avocado toasts. We chose chili served on a sweet potato and chose a fresh juice called “Bushy Tailed.” The squirrel-forest motif carried through the whole restaurant, including the bathrooms, and added to the pure delight of the tasty meal.

In the name of research, we came back here for breakfast and were very pleasantly surprised to find gluten-free pancakes with nuts and other toppings as options. Grab a quick meal and fresh juice…and rejoice!

Note: Remember that ‘rocket’ is  arugula in British English.

Dishoom

Address: 4 Derry St, Kensington, London W8 5SE

dishoomlondon

If you’ve perused our recipes tab and stumbled upon our Chickpea and Cashew Korma or Spicy Indian Dal, you may get the idea that we love Indian food…and that we do.

Because of the many positive reviews about this restaurant, we made a reservation before ever boarding the plane to Europe. Trust us, you’ll want to reserve a table and skip the line when it comes to this outstanding restaurant. In a beautifully decorated Art Deco-style restaurant, you will dine on the most delectable dishes. There are vegan and gluten-free options that don’t feel like an after-thought. The dishes are meant to be shared and everything works well together. We started with a Peacock Cider while others at the table enjoyed pale ale beer and tea. The appetizers and entrees rolled in soon after. Omnivores will love the Chicken Ruby or Tikka and everyone will likely enjoy the Fried Green Chillies and Bowl of Greens. We also ordered biryani and, surprisingly, jackfruit is an option! Of course, the gluten-tolerant may want to indulge in the garlicky, chewy naan. To finish the meal, we had a creme brulee rice pudding and a Chocolate Chai that made our eyes pop with the joy of surprise – it tasted like Christmas in a cup! Since then we’ve been aiming to re-create it almost every morning.

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Of course we had to try so many different entrees, drinks, and desserts in order to do our proper research for you, that we had picked up four extra pounds of ‘luggage’ around our abdomen. The sacrifices we make *sigh* :D.

See the Sights

Definitely check out Hyde Park, it’s London’s equivalent to New York’s Central Park and, inside, you’ll find Kensington Palace, the Sunken Garden, and the Serpentine, a memorial to Princess Diana. Also, there’s the Albert Memorial. A short walk can bring you to Buckingham Palace!

Big Ben was under construction at the time of our visit so we moved on to London Tower (London Bridge was not as exciting), after playing in the fountains with other kids.

Because Mr. Chef and I had so enjoyed watching the Mr. Selfridge series on Netflix, we had to go to the aforementioned department store once in London. There we found lots of designer clothing and items and another floor held a food court with an grocery area full of culinary delights – candies, jams, biscuits, teas, macarons- and another meal or so there. Bring your wallet, it’s not a discount store.

Of course, just walking and exploring is exciting – you’ll see the red London double-decker buses, the Shakespeare-related Globe Theater, the London Eye, cool small cars (two can fit in one parking spot!). To help off-set our eating, we walked 20 miles on the Sunday before our flight back to Amsterdam. Bring comfortable walking shoes and make sure to visit this charming city sometime soon.

10TV: Summer Mocktails

10tvicedteamocktails

June is National Iced Tea Month and because it’s been so warm lately, it’s a great time to switch from hot coffee and tea to cooler beverages like iced tea – whether black, green, oolong, white, or herbal. There are many benefits to drinking tea including lower cholesterol, cancer prevention and improving dental hygiene (cavity determent).

A mocktail is an easy and delicious way to keep hydrated during these high temperature months. Behold! The Strawberry Mint + Lime Cooler as well as the Cranberry Raspberry Lime Sparkler.

Strawberry Mint & Lime Cooler
1 cup white tea
1 cup sparkling mineral water
½ cup fresh mint
½ cup fresh strawberries, sliced

Cranberry Raspberry Lime Sparkler
1 cup 100% cranberry juice
1 cup raspberry tea
1 cup sparkling mineral water
¼ of a lime, juiced
Mint for garnish

Instructions:
Make tea; once tea has cooled, add ice cubes (if desired) and stir in remainder of ingredients. Garnish with mint and lime. Of course you can easily make this mocktail into a cocktail by adding your favorite wine, mead, or liquor (i.e. vodka). These recipes will serve you well in the late spring and deep into summer’s heat. Enjoy!

In the Client Spotlight!

client spotlight of recognition

“Fall 2018: While eating my second to last of an entire package of cookies (chocolate macadamia nut I believe they were) and calling it lunch, the thought that I love sugar a little too much once again crossed my mind. Those tasty treats also reminded me of my life-long turbulent love affair with sugar… remember when my dear love sugar gave me diabetes for an anniversary present about 10 years ago! While eating that last cookie, I pulled up an article that listed the characteristics of a sugar addict and I think I nailed 5 out of 6! Maybe… maybe now is the time I can do something to gain control over what looks more and more like a real addiction. Oh yeah, also around this time seemingly in the midst of a complicated (aren’t they all) personal low period, just to bring more fun to the party…

Research led me to One Bite Wellness and Adrienne. Conversed with her about the hypnotic hold cookies (my drug of choice!) have had upon me since birth! Bragged that I am a certified master cookie enthusiast, and that with a small taste I can tell where the ingredients of a finely-baked cookie were grown. I learned from Adrienne how to collect data (this appealed to my scientific mindset) to help more clearly identify patterns, issues and barriers. She helped me see in a deep and meaningful way… It’s ALL about the connections and it goes waaaay beyond food! As part of my work with Adrienne, I now see my life as many pieces of a puzzle (about 10,000 I’m thinking), with the Diet/Nutrition puzzle piece being far larger, more central and more complex than I’d ever imagined, and… it connects with damn near ALL the other puzzle pieces!

Spring 2019: So there I was… standing on a digital scale in my closet looking down at a weight I haven’t seen since the 10th grade (that’s 37 years ago if you’re curious)! A fun moment for sure, made all the sweeter by feeling that this has been accomplished in-part through knowledge based healthier eating and not a short-term diet. Working with Adrienne, I had the benefit of not having to go it alone while working through this difficult process. Adrienne is a trusted resource on call… a provider of both intellectual and emotional support.

stevenhscaleimage

Had to get photographic evidence of that moment in case no one believed me!”

– Steven H., Columbus, OH


Note: Steven has gone on to lose an extra 4 pounds, as of our last meeting…but weight isn’t the whole story! He’s feeling better in many areas of his life that nutrition alone couldn’t touch.

As we’ve said before, it is a great honor to guide our clients from a place where they feel stuck, addicted, and in pain, or feeling like something is ‘off’ to where they feel light, whole, confident, and vibrant! Our long-standing mission in life is to help others heal and reach their potential. Thank you, Steven, for trusting us to guide you on this path of total transformation.