đź’” Break up with Sugar + What Happens

Perhaps you’re popping the last bonbons or chocolates of Valentine’s Day into your mouth as you read this. “Okay, yeah, I know sugar isn’t good for me but how bad is it really? Isn’t it just extra calories?”

How Sugar Harms our Health

Unfortunately, added sugars in our diets are way more deleterious to our health than just giving us extra calories. They can actually cause nutrient depletion, contribute to excess body fat and weight gain, cause a blood-sugar rollercoaster ride, low mood, energy bursts + slumps, disruption of a healthy gut microbiome, feed abnormal cells (e.g. cancer), and so much more.

How to Reduce Sugar in our Diets

Every meaningful change starts with awareness.

  • Learn about how much added sugar the average American and you eat (don’t be fooled – one of our vegan clients ate mostly healthy food but also managed to get in 117g of added sugar into a single day!)
  • Educate yourself about how the body processes sugar and its detrimental effects.
  • Figure out how to identify the many names for sugar in the ingredients lists of the foods you eat.
  • Check your foods (and your children’s and pets’) for hidden sugars.
  • Get guidance from a nutrition expert who can help you break your addiction to sugar and support you on your wellness journey.
  • Tools & Resources to Reduce Added Sugar Consumption

    We understand how hard it is to break up with sugar – it was one of our first loves! After deep-dives into educating ourselves and seeing the effects of poor diets, including too much added sugar, in hospitals and clinical practice, we committed to taking control of our own sugar intake and helping others do the same. It’s not easy but it is doable.

    Fortunately, we have two options to further both your education + implementation around breaking ties with sugar and gaining better body composition, weight loss, digestion, heart health, better skin, naturally elevated energy levels and more!

      1. Join our Sugar Busters Masterclass on Thursday

      1. The ’25’ Sugar Detox Challenge is where we have 25g or less of added sugar for 25 days. We have group and individual sessions to help you achieve your best results. Starts on Sunday!

    What Happens when you Stop Eating Added Sugar?

    A variety of good things! Here’s what some people have experienced through our programs and work together:

    “I was already eating well but having a layer of junk food on top of it! By paying attention to sugar intake and assistance in reducing it, I have lost 18.6 lbs in two months!” – Bobbie A., Columbus, OH

    “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….

    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)!” – Steven (full success story here)

    “The individual calls focused on one area and the chance to ask questions one-on-one. This helped me feel accountable and made me think before I ate something. Despite the fact I could have put more effort into it, I did see improvements and lost 7lbs!” – Jane V., Columbus, OH

    “Weight loss of 5lbs, pants feel better! I’m in control and am seeing results.” – Erin D., Columbus, OH

    “There are so many sources of hidden sugar in the foods than I ever knew! I would recommend this program to everyone, especially moms.” – L.B., Columbus, OH

    “I started the challenge because of all the sugar I eat (I love candy). I have had none during this challenge and my whole body feels better. I feel more alert and love seeing how little sugar I can eat. Even more than losing weight, I love the mental focus & overall better health that I’m experiencing during this detox”- Jan R., Columbus, OH

    There are only a few questions to ask yourself at this point:

      1. What’s your current sugar consumption and health like? What will happen if you don’t make any changes and continue on this path?

      1. What do you believe is possible for yourself – how you’d feel, look, focus and produce – if you broke up with added sugar?

    You can change the trajectory of your life right now, with your very next meal or snack. Start with reducing added sugars to win big!

    đź’Ť My Precious: Pomegranate

    If you are a Lord of the Rings fan, you probably got the movie reference from the title and ring emoji alone. Gollum, a rather unfortunate-looking character, is so completely obsessed with the Ring that he calls it “my precious”.

    Unlike Gollum, we are less passionate about rings than we are about the ruby-red pomegranate seeds that become available this time of year. The fruit is supremely scrumptious and it offers a whole host of benefits to your body. Let’s explore:

    When are Pomegranates available?

    The pomegranates in the United States tend to come from the warmer parts, such as California. The fruits need the hot, hot heat (not the band) in order to grow well. The delectable fruit becomes available to us starting in late September and extends through November. Fortunately, because pomegranates do well in storage, you should still seem them available in December and possibly into early January. In summary, it’s available now so run and get yourself some!

    Nutritional aspects of Pomegranates

    These juicy fruits pack a flavor and nutritional punch! They are a great source of fiber, which can help with constipation, weight loss, and balancing blood sugar.

    Pomegranates have vitamins and minerals, including: calcium, phosphorus, folate, magnesium, potassium, and vitamin C. This fruit also has antioxidant, anti-microbial, and anti-inflammatory properties which can help the brain and urinary tract, boost physical performance, benefit the cardiovascular and digestive systems, and assist in disease prevention.

    What ice cream can’t do, pomegranates can!

    How to use and eat Pomegranate

    You could eat the seeds themselves as a meal or a snack. We like to have it as a breakfast on its own, with nondairy yogurt, or with the Amaranth for Breakfast recipe (subbing the fruit in for the strawberries).

    Pomegranate pancakes are also really good and they have a bit more crunch than blueberry pancakes.

    For lunch or dinner, some like pomegranate in their salads or in a rice pilaf.

    For dessert, we’ve even put pomegranate seeds on vegan cheesecake and made a syrup out of it.

    You are only limited by your imagination.

    Let us know – after having fresh pomegranate seeds are you too calling them “my precious”? How do you like to eat yours?

    Go-go Goji Berries!

    The goji berry, also known as wolfberry, is a sweet orange-red fruit native to Asia. It has been eaten for thousands of years and is a staple of some of the longest-living people on earth, including the Hunza in the Himalayas. With an impressive array of nutritional properties and health benefits, you might want to include it into your diet. We’ll show you how.

    Background & Nutritional Properties

    Goji berries have been used both as food and botanical medicine. Fortunately, with its sweet taste (it looks like a red raisin but tastes more like a cross between a cherry and a cranberry), it ‘helps the medicine go down’, as Mary Poppins would say.

    What else do goji berries offer, nutritionally-speaking? Plenty – including 18 amino acids (the building blocks of protein), high antioxidant content, more protein by weight than other fruits (e.g. oranges, apples, berries), great source of beta-carotene and vitamin C, trace minerals, B vitamins and more.

    Goji berries have been extensively studied for their health benefits and have been known to:

    • Strengthen the immune system
    • Increase longevity and protects from premature aging
    • Reduce skin cancer risk
    • Promote cardiovascular health
    • Support eye health and vision
    • Maintain healthy blood pressure and blood sugar
    • Improve fertility
    • Strengthen muscles and bones
    • Manage weight

    Ready to include more of these delicious and nutritious berries into your diet? First, let’s talk about who should NOT eat goji berries without consulting their doctor or healthcare professional. Obviously, those allergic to the berries should avoid them. Goji berries may interact with certain drugs including blood thinners and diabetes medications as well as drugs for high blood pressure.

    Choosing to partake in the nourishment and benefits of these red berries? Here are some ways to include them into your go-go, busy lifestyle:

    • During breakfast with DIY Hippie Granola or a warming Great Goji Groatmeal recipe or even just as a topping to your cereal

    • Brew in a tea ball with loose green tea

    • As a snack on its own or in a trail mix

    • In smoothies and yogurt

    • Paired with dark chocolate for a satisfying dessert rich in antioxidants

    …and more! Goji berries have been used to make soup, stew and wine as well as herbal formulas as a tonic for health.

    This nutrient-dense superfood deserves a spot in your pantry with all it can offer to you and your family. Enjoy!

    Vitamin L for your Heart âť¤ď¸Ź

    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: Savory Tahini Sauce

    savorytahinisauceoobw

    Savory Tahini Sauce

    Tahini, made from sesame seed paste, is a surprisingly versatile condiment to have in the kitchen. You can often eat and use it the way you would peanut butter – right out of the jar or with celery sticks. This five-ingredient savory sauce an be drizzled on top of salad, falafel, soup, roasted veggies or any number or dishes.

    Prep time: 5 minutes

    Yield: ~1 cup

    Ingredients

    1/2 cup tahini
    1/2 cup water
    1/4 cup fresh lemon juice
    3 cloves garlic
    1/4 tsp sea salt

    Instructions

    Combine tahini, water, lemon juice, garlic and salt in blender or food processor. Pulse or blend until smooth. Enjoy it fresh though it does keep for about a week in the refrigerator.

    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.
        2. 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.
        3. 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.
        4. 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.
    1. Give it a try and let us know how these tips work for you!

    Surprise! Sardines

    sardines on grill

    Photo source: Pixabay

    The term “sardine” has been in use for over 500 years and is thought to have come from the Mediterranean island of Sardinia, Italy where sardines were found in abundance. around which sardines were once abundant. Like most fish, which can be enjoyed fresh, sardines are perishable; this why they are commonly found canned.

    Sardines only feed on plankton, which is why they do not contain the high levels of mercury and other heavy metals that other fish often do (this could be a safer fish to eat for pregnant women and older adults). According to the Marine Stewardship Council, they are sustainable fish to eat.

    Need some other reason to consider eating these little fish? How about good ole nutrition? Because sardines are a nutrient powerhouse, they can help keep the body healthy and prevent diseases.

    Let’s talk vitamins; these fish are a great source of vitamin B-12, which helps improve energy and the functioning of the cardiovascular system. They also contain vitamin D which is important for bone health and mood. Niacin assists in regulating ‘good’ and ‘bad’ cholesterol as well as boosting brain health.

    In terms of minerals, sardines are an excellent source of calcium (good for those who are allergic or sensitive to dairy, or who are lactose intolerant), iron, zinc, potassium, magnesium, and phosphorus.

    Protein content – just once ounce of sardines contains 7 grams of protein.

    Sardines are a source of healthy fats. These omega-3 fatty acids have anti-inflammatory properties that can help prevent cardiovascular disease. These beneficial fats can also lower blood pressure and reduce risk of blood clots.

    Selecting Sardines

    Ready to shop? Choose canned sardines packed in water or olive oil; remember to check expiration dates. If buying fresh, the sardines should be firm, with bright eyes and shiny skin. They shouldn’t smell too fishy.

    How to Incorporate Sardines in your Diet

    Rinse canned sardines under cold water; gut and rinse fresh sardines. Now you’re ready to go!

    Like most protein sources, sardines are a very versatile food and can be easily added to salads (like our Mediterranean salad), eaten with mustard and crackers, rolled in grape leaves to make a wrap, or made into a main dish, such as a curry.

    Spring Mediterranean Salad

    IMG_20190505_091308_205

    The Mediterranean Diet features beneficial fats, fiber, protein and a variety of vitamins and minerals which help keep us healthy. Many studies suggest that the Mediterranean way of eating can improve heart health. Plus it’s easy to follow at any meal – breakfast, lunch, and dinner.

    Salads deserve a special celebration this month because they are an excellent vehicle for getting in our greens, veggies, healthy fats and protein sources. They don’t have to be boring either! To help create variety, consider choosing a different protein to add in for your salads (i.e. chickpeas, salmon, hardboiled eggs, steak strips, nuts & seeds). Another idea is to choose a cuisine to inspire you. If you like Greek food, make a Greek salad; or try a Mexican, Italian, or French one.

    By getting in a salad on a regular basis, you will be getting more nutrients, fiber, and antioxidants which help reduce the risk of cardiovascular disease, improve digestion, help with weight maintenance, and boost immunity! Here’s an template for a Mediterranean Salad; feel free to add items to make it your own!

    20190505_071316.jpg

    Serves 1-2 people
    Prep time: 15-20 minutes

    Ingredients

    Salad
    2-4 cups of salad greens
    1 cup cherry tomatoes
    1 sliced cucumber
    1/2 cup red onion, chopped
    1/2 cup olives
    1/2 cup bell pepper, chopped
    1/2 cup fresh parsley, chopped
    1 avocado, sliced or 1/4 cup hummus

    Dressing
    2 tbsp olive oil
    2tbsp lemon juice
    2 cloves garlic, minced
    2 tsp oregano
    1/2 tsp salt and pepper to taste

    Instructions

    Rinse salad mix and place in medium-sized bowl; add other salad ingredients. To make the dressing, add ingredients into a bottle and shake well before pouring over the salad. Store in the fridge to keep fresh. Enjoy the fresh, juiciness of this salad!

    Take Charge of your Heart Health

    Until we hear a tragic news story or about a loved one or close friend having a heart attack, we typically relegate thinking about our cardiovascular health to the mind’s back burner.

    Cancer gets a lot of press- particularly because it’s a scary, potentially-lethal disease but heart disease has a 20% greater mortality rate!

    Since February has been dubbed  National Heart Month, we are pairing with Bankers Healthcare Group’s Take Charge initiative and encouraging you to take a look at your ticker.

    Take a minute to ask yourself some questions regarding heart health.

     How many hours of my day are spent in a sedentary manner?

    When was the last time I engaged in physical activity?

    When I grab a hot beverage in the morning, am I ordering a high-fat & sugar latte or a simple tea or coffee?

    Do I make healthy eating a priority in my life?

    Am I finding myself short of breath often?

     Take a look at this infographic to learn more about making more heart-healthy choices. Knowing this information could save your life or that of your loved ones.

    BHG_heart_health_v02

    Graphic courtesy of Bankers Healthcare Group

    Nutrigenomics – Science on your Side!

    nutrigenomics

    For most of our existence on this earth, humans have viewed food primarily as fuel. Over the past century, particularly after Upton’s Sinclair’s expose The Jungle was published, people have demanded that food be health-promoting and safe. Now we expect more from our food – to help us keep our cholesterol down, improve bone health, and even prevent certain diseases such as diabetes and cancer.

    Nutrigenomics is short for “nutritional genomics” and is a discipline that studies the interaction between our diet, genetics, and lifestyle choices

    A discipline borne out of the Human Genome Project, nutrigenomics asserts:

    • A junk-filled, nutrient-less diet can be a factor for disease since dietary components can influence gene expression and structure
    • The degree to which diet can influence a person’s health and disease depends on their genetic make-up (some people who follow a ‘heart-healthy’ diet can reduce their cholesterol while others can eat fried and fatty foods and have normal cholesterol levels)
    • Genes can play a role in the onset, progression and severity of certain diseases but dietary recommendations can help prevent, mitigate, and potentially reverse disease

    This is BIG NEWS, people! The field of nutrigenomics is still relatively new and while most healthcare professionals are teaching a model of health (usually with the food pyramid), there’s waaaay more to the equation of living balanced and healthy.

    Ever wonder why some people with high-blood pressure respond well to a low-sodium diet while others don’t? Why some people develop macular degeneration, acne, depression, or diabetes even when living similar lifestyles to others? Why are some people able to drink coffee all day and sleep whereas others are so sensitive that a morning cup o’ joe can lead to insomnia? The answer may well be linked to one’s genes. 

    If you experience or have a family history of skin issues (including acne and rashes), autism, ADHD, migraine, depression, anxiety and other psychological disturbances, cardiovascular disease, inflammatory bowel disease (including Crohn’s and ulcerative colitis), virtually all autoimmune diseases such as Hashimoto’s and rheumatoid arthritis, osteoporosis, macular degeneration, diabetic complication, Parkinson’s, and Alzheimers, definitely consider how knowing your genetics could help prevent, ameliorate, or even reverse a health condition. A single defect in the enzyme methylenetetrahydrofolate reductase, or MTHFR, can increase one’s risk of cardiovascular disease, impaired detoxification, decreased energy, and DNA repair. Wouldn’t it be great to have some personalized dietary & lifestyle recommendations from a qualified expert who can help you abate or prevent those conditions? 

    We here at One Bite believe that nutrigenomics is a game changer. With this emergent technology, we can not only educate our clients on the components of building a healthier diet and lifestyle – it can be even more intricately tailored to each individual’s needs. 

    We not only bring our stomachs to the dinner table, we bring our genes. Let’s learn how to feed ourselves properly.

    Hungry to learn more? Come to our Nutrigenomics class this Thursday evening  or contact us for more information.