10 Things I Hate About You 😠

We’re not referring to the 1999 movie, loosely based on Shakespeare’s The Taming of the Shrew, though it’s a fairly timeless movie. We also don’t hate you; in fact, we are quite fond of you…but are you fond of yourself?

Today, we’re bringing to light negative self-talk, the ways in which we show unkindness or even hatred toward ourselves. Have you ever thought…

1. Ugh! How do I weigh this much? I hate my body!

2. No wonder no one likes me. I’m so boring.

3. I give up. I can’t do this.

4. Sooner or later, I always mess up anyway.

5. You’re such a fat loser, how could you eat a second piece of cake?

6. Here we go again, me and my ‘thunder thighs’ won’t get to wear shorts this summer.

7. Others won’t like me. They’re better than I am.

8. I’m not good enough. I have to strive to be perfect and please everyone else.

9. What’s the use in trying? I’m not worth it.

10. How could you have said something so stupid? You’re such an idiot.

Each of these statements has been a part of the soliloquy playing through a person’s head. Many of them are universally shared.

Sometimes the saying “you are your own worst enemy” is very true. Most people can name 10 ways in which they hate themselves easier than they can list their positive qualities. Here’s the twist: if we are capable of being our own worst enemies, then we are also able to be our own best friends. Don’t expect your inner dialogue to change overnight though, these conversation patterns will need to be disrupted and then practiced.

How to transform negative self-talk

1. Start with awareness – “oh, I just had a thought that I always mess up” and gently probe to see what triggered the thought: “I got scared because my co-worker asked me to use new software to run reports and I don’t know how.”

2. Label the thought and evaluate it to see if it’s even true. If so, you can choose another thought that is also true on for size. Practice this, it likely won’t immediately replace the negative self-talk.

3. Sometimes you have to go into neutral before moving into the positive thoughts and affirmations. Otherwise, the chasm between what your brain believes is true (the negative “you’re a fat slob”) and the thoughts you’re trying to adopt (the affirmation “you are a beautiful goddess”) will be too great to cross. So, instead of trying to move from a thought about hating your body to loving your body, you may need to focus on the neutral fact that you have a body.

4. Give your brain a duty – it could be to search your memories to find 3 times in your life when you were most proud of yourself for overcoming adversity or to seek out 5 things you appreciate about your body. When you give your mind a job, like code in a program ordering the computer to find a file, it will do it.

Have your HATED yourself into Weight Loss?

Chances are, you’ve likely used the disgust and the fury of hating your body as the fuel to starve and beat yourself into losing some weight. Instead of 500-calorie deprivation diets and over-exercising, there is another way…

Curious to see how you can love yourself into a healthier lifestyle and happier body?

Check out Lose the ‘Quarantine 15’ this Quarter; it’s not a competitive, bootcamp-style program. It’s a group training and coaching program designed to help you build a better relationship with yourself, your body, and with food.

It’s not just focused on weight. We have metrics we’ll be tracking for body composition, tips to improve sleep and digestion, along with organizational tips for your time and home so you’ll make time for self-care and have handy essentials available to make quick and delicious meals.

Have more questions or want to get acquainted before grabbing your seat? Schedule your introductory “Ready to Lose the ‘Quarantine 15’ – let’s talk!” call. We’re happy to answer questions and help ensure that this program is a great fit for you and your needs.

Minimalism vs. Essentialism for 2021

What do you think when you hear the word “minimalism”? A way of life only for hipsters traveling the world with their laptops and backpacks? People living in tiny homes? It may surprise you to learn that, for one to be a minimalist, it doesn’t require you to be a cool-hat-wearing twenty-something, own less than 200 items or make YouTube videos about minimizing your closet.

Perhaps you can relate. If your twenties were all about trying new hobbies, identities, styles and outfits, there’s a good chance that you’ve accumulated *things* to go along with those. What happens in your 30s and 40s? If you’ve chosen a mate, had kids, have a steady job, and have settled into who and where you are right now, there is a good chance you’re surrounded by annoying or aspirational reminders of who you once were. Ten years ago you may have been dating a rock climber and, at the time, you needed the gear. Same goes for things you once loved but don’t anymore – rollerblading, embroidery patterns, cookbooks with laborious recipes, the guitar sitting in the corner – and make you feel guilty. That size 2 little black dress looked great on you during your dancing days, but now that you’ve gained 20 lbs, it hangs around waiting for you to be able to wear it again. One day.

Part of the problem which our possessions is that we have become inured to their presence. We don’t *see* the rollerblades we’ve passed in the garage over a thousand times. It’s like we have blinders on and so, in a way, minimalism is about bringing awareness back to what we own and why. It also encourages us not to delay and procrastinate in making decisions for some designated time ‘in the future.’

The average household is said to have over 300,000 items; does that seem accurate to you? Do you feel it is a bit excessive? Maybe it’s time to put your house on a diet.

While we’ve stopped short of counting everything we own, over the past 6 years or so, we’ve counted and cataloged our way through purges of household items (with questions such as: “do two people in a household really need 45 glasses/cups/mugs?”). For this year, one of our goals was to remove 2020 items from our household – roughly 168 items each month. Every single item was written down to help keep track and to see if we actually regretted removing it from the household.

Surprise! Most of it is not missed at all – not our third spatula, the ill-fitting shirt, knick-knacks, expired supplements or makeup. The beauty is that each room is easier to keep tidy and clean. The clothes in the closet have space to breathe and don’t fall on top of the person looking to get dressed.

Minimalism and essentialism are both related to intentional living. Where they differ is operating in the physical versus mental realms of life improvement.

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DIY Hippie Granola

Mr. Chef recently ordered granola and seeing it was a reminder of how we miss the crunchy grain-seed-sweet mixture of it all. What we don’t miss are ingredients that include questionable vegetable oil sources and excess sugar. The good news is that it’s possible to have the best of both worlds – a delectable, crunchable mixture AND have it be higher in fiber and protein from ethical, whole food sources. We made a fresh batch today and are sharing the recipe with you. Go with the flow and have some granola-y, groovy mornings. Can you dig it?

Prep time: 15 minutes, cook time: 40-45 minutes

Makes about 6 cups

Ingredients

2 1/2 cups rolled oats

2 cups chopped (or sliced) almonds

1 cup shredded coconut

1/2 cup maple syrup

1/2 cup olive oil

1/2 cup dried fruit such as raisins or goji berries

1/4 cup hemp seeds

2 Tbsp cinnamon

1/2 tsp salt

Instructions

Preheat oven to 275 degrees Fahrenheit. Mix oats, almonds, coconut, cinnamon, and salt in a large bowl then add olive oil and maple syrup. Use rimmed baking sheet and spread mixture out evenly. Bake about 40-45 minutes, stirring every 10-15 minutes, until golden and toasted. About 30 minutes in, add hemp seeds and goji berries to bake for the last 10 minutes. Allow to cool completely and transfer to airtight container. It should keep (if the delicious granola even makes it this long :D) for about 2 weeks.

We’re Toast

…well not quite in trouble, but recently the feeling of burnout has been trailing behind us, like a blazing fire following a gasoline leak. The steady, hazardous drip came from an embedded, almost subconscious thought: “I love my work, I don’t need a vacation.” While the former is true, the latter part of that statement is definitely false. It wasn’t until recently that we realized our last vacation was 13 months ago. With little more than an occasional half-day off in over a year, the reason behind our exhaustion came into focus. Without sustained and intentional time off, we were burning the candle at both ends; everything was becoming too much effort and yet we pushed forward anyway.

Perhaps you’ve felt it too, the sneaky symptoms of burnout include:

— Falling asleep quickly only to wake up in the middle of the night

— Less healthy, natural color in face

— Relying on quick-energy food options to get through the day

— A tired-but-wired feeling, never being able to fully relax

— Lack of a desire to connect with friends

— Feeling like you’ve been “run over by a truck”

— No energy, tired all the time, fatigued

— Waking up exhausted, not well-rested

The common responses of “busy,” “tired”, and “stressed” when asked how you’re doing is the zeitgeist of our current time. It’s the consequence of our sleep-deprived, 5-hour energy lives. For productivity, it’s pump-or-pill-yourself-up, and at the end of the day we ‘wine’ down and scroll through or watch screens.

You may feel like you can handle the frantic pace and multitasking of life for awhile – maybe you claim to thrive when life is too busy. However, eventually, everyone pays the piper. The stress we don’t even know we’re under starts to accumulate and we, our minds and our bodies, are unable to cope with it.

Why am I Exhausted?

First things first. Get evaluated by a healthcare professional and lab work to rule out underlying conditions such as anemia, thyroid disease, depression, allergies, side effects of certain medications, insomnia, chronic fatigue syndrome or fibromyalgia.

Second, as with most things in life, this problem is a matter of balance between supply and demand. There are times when work gets hectic or short-term caregiving can cause exhaustion and there are other times when, despite our busy lives, we feel energized and ready to take on life. At a basic level, when our lives have more demands, we tend to feel tired. If this is short-term, we typically have energy in the bank to help us through. Common examples include pulling an all-nighter to tend to a sick child or a work project, or even running a half-marathon. The problem is when the demands don’t let up and others pile on. The scale then tips very unfavorably and we deplete our reserves, our emergency energy, and we become exhausted. It’s critical here to point out that there is a difference between being ‘tired’ (which can typically be remedied by a good night’s sleep) and ‘fatigue’ (which tends to be a longer-standing state not easily remedied by a massage or a day off).

Tools

Fatigue is a wonderful teacher. While she might initially make you slow down, it’s only to give you the opportunity to examine your life, learn more about yourself and what’s truly important to you. She certainly taught us a thing or two these past few weeks – namely getting back to the basics, examining our thoughts, and using the tools we have in our toolbox.

As one example, we will often use a life inventory tool as we work with clients to help bring awareness to certain areas of life in need of support. We explore your relationship with food and physical movement as well as your mind functioning and stress, self-care, and spirit.

We help you plug your energy drains and naturally increase your personal energy level so that you can meet the demands of the day.

Along with this is personalized support, mindset adjustments, setting boundaries, learning to delegate and stop people-pleasing, and building up natural energy stores with proper nutrition and lifestyle changes. Our goal is that your sense of wellbeing is good most of the time so that you have a higher quality of life. If this sounds like natural energy restoration you are looking for, schedule a complimentary call and we’ll 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!

Chocolate Maca Smoothie

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Caffeine and chocolate fiends, unite! This smoothie is the perfect wake-me-up for summer. Here’s the recipe we made today along with ideas for modifications:

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.

Yields: 2-4 servings

Ingredients

1/2 banana
1 pint blackberries (or blueberries)
3 tbsp cacao nibs
5 tbsp cacao powder
3 tbsp shredded coconut
2 cups swiss chard leaves
2 cups non-dairy milk (we used hazelnut milk from Elmhurst)
2 cups water
1 cup coffee
1 tsp maca powder
2 tsp vanilla extract
1 tsp ashwagandha powder (optional)

This recipe is meant to be healthy and full of veg! If it’s not sweet enough for you, consider adding your favorite form of sweetness (e.g. more fruit, stevia, dates, etc). Looking for more greens-based smoothies that are lower in sugar? Check out the Green Smoothie Challenge eBook! It has recipes, grocery lists, along with tips and tricks for making smoothies part of your life.

Instructions
You know what to do here – load all ingredients into the high-speed blender, cover, and blend to desired consistency. Enjoy!

“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

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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.