In the Client Spotlight

client spotlight of recognition

“I was a little nervous that maybe you wouldn’t be very patient or understanding if I struggled with making some of the changes to my diet and lifestyle. Luckily, that hasn’t been the case at all!

  • I have lost weight
  • I have improved my body composition
  • I have not had any more kidney stones *knock on wood*

I don’t dread seeing you like I would dread going to the doctor. You’re very friendly and easy to talk to! You’re extremely knowledgeable and I like that you give me background information about the foods. The recipes you give me are always quick, easy, and yummy! You’re also very understanding if I struggle with a certain area and try to come up with new ways to approach it that might work better for me. You’re also interested in aspects of my life outside of food.”

Results:

  • I’m trying all kinds of new foods and recipes!
  • I’m doing a better job at seeing connections between the foods I eat and how I feel after eating them
  • I’m more conscious of food labels. Even though something might look healthy or be vegan it might actually be loaded with sugar, etc.
  • I’m better about getting in bed early.
  • I’m doing a better job at handling skepticism about my vegan diet from others.
  • I’m more informed about a variety of issues such as GMOs and political intervention in the food industry
  • I have developed new methods of handling my stress.

“I think many people are uninformed or misinformed about nutrition. Obviously, many people struggle with weight. I’ve been spending more time at the hospital recently because of my kidney stones and I’m always surprised by how many people are there. It definitely makes me wonder if some of their issues could have been prevented/improved by making different dietary choices. I think many lives could be improved by seeing a dietitian rather than just automatically turning to medication or just accepting their situation and not doing anything at all.

I would recommend YOU in particular because I think you’re really fun, knowledgeable, down-to-earth, and you really care about your clients!

If they [people] allow themselves to be open to new experiences and are receptive to your advice then this can really be life-changing! This is a great way to invest in yourself – this experience has really added a lot of value to my life!

You’re just all-around awesome and I’ve really enjoyed working with you!”

H.R., Foundations of Health Graduate


Update:

We followed up with this amazing client and our work together from two years ago. Here’s what she wrote:

“I’m happy to report that I still haven’t had any more kidney stone incidents and rarely get sick anymore! I think both are mainly attributable to my healthier eating habits so I’m very thankful for you helping me find my way with that :)”

She has really made our work together the foundation of her life and is reaping the benefits, years later. This is a beautiful part of our mission of empowering others to live at a higher level. We are grateful for the trust you put in us and the process.

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.

Homebound Banana Nut Bread

homeboundbanananutbread

We’ve been in a cooking and baking mode the past few weeks – from cherry almond pancakes and black bean brownies to a recent favorite, comforting banana bread.

How is it comforting? For those with gluten-sensitivity, this gluten-free version is gentle on our digestive system, the cinnamon brings back happy memories from childhood, and warm bread as a snack just has a way of making you feel cozy and safe (even if all the news points you in the opposite direction). Plus, we like making things and baking is an easy at-home activity along with knitting, organizing, creating new programs, reading and puzzles.

This bread is gluten-free and dairy-free; it can be made vegan as well. We find that two loaves is the best amount for us, given how much we love it…and one can go in the freezer, if it makes if that far.

Ingredients

3 1/2 cups gluten-free flour
5-6 medium bananas (if you wait until they have brown spots on them, they are even sweeter)
2/3 cup melted coconut or avocado oil
3/4 cup maple syrup
4 eggs or the equivalent in chia/flax vegan ‘eggs’
1/2 cup water
1/2 cup walnuts, chopped
1/2 cup pecans, chopped
2 tsp baking soda
2 tsp vanilla extract
2 tsp ground cinnamon
1 tsp nutmeg (optional)
3/4 tsp salt

Instructions

Grease two 9×5″ loaf pans with oil (see above ingredients list) and preheat oven to 325° F. If using coconut oil, get it to melt if not liquid already. For this next part, we used a blender but you could also just use a bowl: beat/blend oil, maple syrup, eggs along with mashed banana and water. If you used a blender, pour mixture into a bowl; whisk together added gluten-free flour, baking soda, vanilla extract, cinnamon and salt. Then add walnuts and pecan pieces.

Transfer batter into loaf pans and bake for about 65 minutes or until knife inserted into center of bread comes out clean. Allow bread to cool for about 20 minutes before slicing and enjoying.

Lasts for about 3-5 days in the refrigerator; freeze bread for up to 3 months, if desired.

In the Client Spotlight!

client spotlight of recognition

Behind every client success story is a normal person who has been frustrated with some aspect of their health or body. They start out worrying that “it won’t work for me” but they also have hope and, as we work together, they trust the process and themselves more. It’s a beautiful thing to witness over the course of months or years. Here is part of Lauren’s experience.

“The only hesitation I had was that working with you would actually make me accountable, which was obviously a good thing, but I knew it would force me to really be honest with myself.

I have lost weight and inches, but also have a better understanding of how my body works and what to eat to fuel my body in the best way for me. I have alternatives to snacking and really have a better picture of how I want my future to look.

I really liked that you were realistic. You didn’t tell me to never eat sweets again, but to find better alternatives or ways to resist the urges. Our sessions almost felt like counseling sessions, which I really enjoyed. You also made me see that I have a lot going on in my life right now so any step in the right direction is progress and that I should celebrate all accomplishments, no matter how small.

Our sessions definitely helped me keep on track. I didn’t want to “screw up” too bad and then have to tell you about it! Lol!

I would recommend your services to anyone who is looking to make lifestyle changes, not just dietary. You get out what you put in. The more open the client is, the better their time with you will be. I truly enjoyed every session and feel as though I have a great foundation to continue making changes. ” – Lauren Griffin, Columbus, Ohio


You know the people in your life who have a lightness of being about them, even when they are going through tough challenges? Lauren is one of those people. She’s upbeat and positive, even when life has thrown a few curveballs.

She’s cleaned up her diet and, with the help of the MRT test and LEAP protocol, has identified foods that serve her better than others. She’s reported much less craving for sugar and more control over it. Other results: more energy, physical activity, life balance, and building in more self-care. She also mentioned losing 15lbs and feels leaner, her clothes fit better, and there’s generally less bloating.

It has been an honor to help guide Lauren through these changes and to see the results she has achieved – her life has truly transformed since early 2019.

Curious to see what better nutrition and lifestyle habits can do for you? Start your positive path with a complimentary 20-minute Discovery Call

 

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!

Your Body: Whispers or Screams?

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Source: Pixabay

You push back from the computer and yawn, eyes falling upon a clock which reminds you of the many hours left until you can leave work. You notice your bladder is full, shoulders are tense, and stomach is rumbling. Then you detect the hint of a headache starting on your right temple.

In today’s unceasingly racing world, our bodies often fall to the bottom of our priorities list, stuck behind a mountainous back-log of seemingly insurmountable tiny, and big, to-dos. Its little signals are often drowned out by the noise of our work deadlines and chores. Yet, these little symptoms are the body’s attempt to communicate with you. Like a baby, its little whimpers can become melt-downs if its needs – to eat, sleep, play, and eliminate (or the clean-up thereafter) – are ignored. As adults, what starts as a slight, pulsing tension headache can grow into a full-blown migraine.

How do you develop a satisfying relationship with anyone? You start by listening. The same goes for developing a genuine connection with your body.

By tuning into your body at regular, short intervals during the day, you can prevent a lot of the strain and stress placed upon it. Just stop, close your eyes, and take a few deep breaths. Another tip is to look in the mirror and pretend to be your own parent or health-care provider as you check-in with yourself. Do you have dark circles under your eyes? Stomachache or bloating? Brittle hair? Ridged fingernails? Is constipation or diarrhea an issue?

If you notice dark under-eye circles, can you make a connection to fatigue and being under stress? In Traditional Chinese Medicine (TCM), this can show a deficiency of kidney Qi (energy that flows through the acupuncture meridians. When Qi is strong and moves smoothly through the meridians, our health is said to be good).  Prioritizing sleep, exercising for stress reduction, good nutrition and even acupuncture can help re-balance the body here. Also consider that the dark circles can signal anemia and may require a visit to your doctor for a blood test.

Perhaps your hairdresser has mentioned it, or you notice on your own that your hair has gotten drier and more brittle recently. The simplest explanation could be a reaction to your hair care products; however, it could also be a signal of low thyroid function (which slows down metabolism and can lead to depression, PMS, anxiety and depression, constipation, and migraines). In TCM, this is often associated with our very yang (active, masculine) culture and not enough yin (passive, feminine) energy. To address the hair issue, you may want to have your doctor check your thyroid function or eating more ‘yin’-nourishing foods such as apples, broccoli, celery, cucumber, spinach, sweet potatoes, and healthy fats.

Peeling or ridged fingernails can be caused to low mineral absorption relating to a deficiency of stomach (hydrochloric) acid. When we are under stress, for example, our body is prepped to run from danger or fight; the body’s priority is to increase our heart rate and breathing (and release glucose from the liver into the bloodstream for energy) while it shunts energy away from digestion (imagine the body yelling, “No time to digest now! We have to run from a tiger!”). Low hormone levels during menopause can also relate to ridged fingernails. Consider getting evaluated for stomach acid production and, for menopause, remember to support your adrenal glands (they play an important role in boosting estrogen levels).

Constipation a constant companion? If you’re not having a bowel movement everyday, there could be a lot of factors to look into. A simple reason for this issue could be dehydration or not enough fiber in the diet; even supplement and medication side-effects can cause constipation. For women, hormonal changes can cause slow transit of the gastro-intestinal tract a few days before menstruation starts.

Diarrhea can signal abnormal intestinal flora or yeast (especially if you were recently on antibiotics) and can also signal a food sensitivity or allergy. Let’s not forget stress and anxiety, which can also manifest as diarrhea. If you’ve had a round of antibiotics recently, consider taking a probiotic supplement (including acidolphilus, lactobacillus, and bifidobacterium) to help re-establish the ‘good guys’ in your gut. To help identify a food sensitivity or allergy, reach out to a registered dietitian to help you make an effective food elimination plan. Common triggers can include dairy, eggs, fish, nuts, soy, and shellfish; however, other foods and even food chemicals can also be at play. This is where a food sensitivity test and certified LEAP therapist can help pinpoint the foods contributing to the increased transit time of your gut. To help reduce stress levels, consider joining a yoga class, prayer/meditation, listening to music, getting a massage, or spending some time alone to unwind.

Next time you get a minute at work or stop by a mirror, do a quick check-up on yourself, beyond lipstick application or ensuring hands are clean. By addressing health issues and symptoms while they are mild and quiet, you can help avoid the more intense, painful symptoms later on.

Read more: Quiz! Body Mindfulness & Straight Poop on Stool

 

Vegan Banana Pudding

veganbananapudding

In honor of National Vegan AND National Banana Pudding Month, we recently did a segment where we combined the two into a demo for Vegan Banana Pudding. Not only are you getting the benefit of the potassium, vitamin C and B6 from the banana but also the creamy texture it lends to this dessert! It’s a quick, no-added sugar dessert to eat when you have a craving and is perfect to share with others. If you are fans of chocolate like we are, you’ll notice how the cacao powder and nibs elevate this dessert to make it feel like a true treat. Top with your favorite fruit (our seasonal favorite is juicy pomegranate) and chopped nuts and enjoy!

Ingredients
1 cup cashews
2 frozen bananas
1 fresh banana
2 medjool dates
1/2 cup coconut cream
1.5 tbsp cacao or cocoa powder
1 tsp vanilla extract

Instructions
Blend and serve chilled. Enjoy!

Fiesta Egg Frittata

fiestaeggfrittatas

Aaah, the freshness and promise of the back-to-school season. Even those of us not in school still seem to embody the spirit of excitement of learning and accomplishing goals. As every probably knows by now, a healthy breakfast is a key part in providing us with proper energy and focus. Enter the Fiesta Egg Frittata – these little muffins are colorful, easy to make, nutritious AND delicious. So many wins in such a small package!

Fiesta Egg Frittatas
Total Time: 30 minutes
Servings: 6

Ingredients
10 organic eggs
1 cups chopped bell peppers
1 cup chopped spinach (or baby kale)
1/2 cup chopped cilantro
1/2 cup chopped onion
I cup diced mushrooms
1 tsp chili powder
½ tsp cumin
½ tsp sea salt
½ tsp black pepper

Instructions
Preheat oven to 350°F. Lightly coat (12-compartment) muffin tin with non-stick cooking spray or use baking cups. Heat 1 tbsp olive oil in pan and add onion, mushrooms, and bell peppers; sauté for about 3 minutes. Add spinach and cook an additional 2 minutes. Place about 2 Tbsp of veggies into each muffin cup. Whisk eggs in medium-size bowl with chili powder, cumin, salt and pepper. Pour egg mixture over veggies in the muffin tin until about 80% full. Cook for about 25 minutes, until inserted butter knife comes out clean. If not using baking cups, take knife around the edges of the muffin tin to remove egg frittatas.

These breakfast treats are best enjoyed hot but can be kept in air-tight container in fridge for up to 5 days. Grab 1 or 2 on your way to school or work!

Express Detox Green Smoothie

 

express detox green smoothie

As Kermit the Frog has said, “it’s not easy being green”….and the same could be said for being a green smoothie in a sea of fluorescent orange fizzy sodas and caramel-colored coffee drinks.  The green smoothie can intimidate – with its heavy perception of being healthy (aka “gross”)- but this Express Detox Smoothie is sweet, light and satisfying. It’s a great way to start a warm summer morning before a busy day with the family or to refresh after yoga or mowing the lawn. From 10TV anchors to our littlest test kitchen ‘client’/niece, it’s been well-received.

Now’s your chance; do you think it’s easy being or drinking ‘green’?

Ingredients

1 cup of water or coconut water
2 cups of kale
1 lemon, juiced
1 medium apple
1 frozen banana
2 pitted dates
1″ ginger root

Instructions

Add all ingredients to high-powered blender and blend well.

Want to be even greener? Check out our Green Smoothie Challenge eBook .