Recipe: DIY Iced Coffee 🧋

While winter calls for heated beverages to help warm us up, the spring and summer seasons invite a certain coolness to our drinks – whether they be tea, alcohol, or coffee. Get your ice cubes ready for DIY Iced Coffee!

Prep time: 5 minutes

Servings: 1

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.

Ingredients

1.5 cups of room-temperature or refrigerated coffee (ideally mold- and mycotoxin-free coffee; we use Purity Coffee – get 10% off at checkout with code “OneBite”)

1.5 cups of ice

1/2 cup of non-dairy milk (or dairy, if preferred)

Optional extras: sweetener (e.g. maple syrup, stevia, sugar), 1/2 tsp vanilla extract, collagen, or a sprinkle of cardamom

Instructions

Brew coffee and allow to cool. Pour non-dairy milk and ice into an insulated mug or glass and add coffee. Stir and combine other optional extras as desired. Enjoy!

Kiwi? Oui Oui! 🥝

Nope, it’s not about the flightless bird or New Zealanders today – we are all about this tiny, overlooked fruit in grocery store that has so much to offer you. What are its nutritional credentials exactly? Well, here’s a start:

  • It has about twice the vitamin C of oranges, per serving
  • Constipated? There’s more to help than prunes and psyllium – kiwi contains fiber and an enzyme that maybe help move things along, if you get our drift
  • Folate – this B vitamin helps prevent neural tube defects in pregnancies but is also important for building red blood cells and reducing homocysteine levels
  • Antioxidants to help neutralize free radical damage

A common question is whether one can eat the skin or not. Yes, you can eat the skin. It’s fuzzy and can kind of tickle the mouth a bit, but it has fiber and the skin doesn’t have much of a taste on its own. In terms of the fruit, the texture is similar to that of a banana but with crunchy seeds in the middle (similar to chia seeds). We think these elements come together to create an interesting and sweet snack.

How to eat kiwis:

The easiest way is to slice it up and enjoy it on its own.

We love it in our Red, White & Blueberry Fruit Tart and Spiced Vanilla Chia Pudding.

How will you eat your kiwi? Share in the comments below.

Recipe: Coconut Almond Smoothie 🥥

After chilly rain earlier this week, the Ohio weather gods have bestowed 60-degree weather upon us. Time to break out your blender and get some chocolate & spring greens in.

Join us in relishing this delicious, anti-inflammatory smoothie that is great for gut health!


Ingredients
2 cups almond milk
2 tbsp cacao powder
1 tbsp cacao nibs
2 tsp chia seeds
1 cup fresh blueberries
1 cup spinach
2 medjool dates
1 tbsp almond butter
2 tbsp shredded coconut

Instructions
Add all ingredients to the blender and blend well. Add additional non-dairy milk or water
to reach desired consistency. Enjoy!


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Build a Better Body Bootcamp

You know your health and body image aren’t where you want them to be. You also realize that short-term resolutions and yo-yo dieting is not the answer.

The Build a Better Body Bootcamp is a 6-week program designed to help you improve the elements of your diet that lead to sustainable changes in body composition and weight loss. During these 6 weeks, we will cut through the confusion and provide the tools you need to jumpstart your better body. Topics include:

  • Deceptive marketing and nutritional confusion
  • Navigating nutrition facts labels
  • Building better meals (breakfast, lunch and dinner)
  • MyPlate and portion sizes
  • Healthier snack and dessert options
  • Measuring and tracking your success
  • Sodium, sugar and fat
  • Navigating social events with ease
  • Better restaurant & fast food options
  • Styles of eating

Many of us have been stuck in nutritional confusion for so long (“are eggs good for me? What about coffee? Am I eating too much fruit?”) without support to actually make the changes we desire.

By using the tools and getting clarity and support from our private community, you’ll be able to take this dedicated time to springboard yourself into healthier habits. Benefits include:

  • Jump-starting your new eating protocol, not a fad ‘diet’
  • Learning how to feed yourself, and your family, better
  • Changing your body composition – feel stronger, leaner, and more toned
  • Feeling better
  • Having more energy
  • Better digestion and regular bowel movements
  • Improvement of chronic health issues

Here are the details. The 6-week Build a Better Body Bootcamp starts on Wednesday, April 27th and ends Wednesday, June 8th.

  • Includes weekly live meeting with Integrative & Functional Dietitian-Nutritionist where we breakdown topics into bite-sized action steps
  • Tools and recipes
  • Private Facebook group for community support
  • Skills practice
  • Accountability and resources

Ready to rock a better body? Let’s go!

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Fast-action BONUS: for those who know they are ready to make the changes and sign up by Monday, April 18th you’ll be able to join our next Sugar Detox Challenge, beginning May 22nd, for FREE!  (Valued at $197)

Questions? Schedule a complimentary 20-minute call.

Choose your Water Wisely 🚰

Disclosure: this is not a sponsored post; products were provided by the manufacturer. 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.

Unless you live in Switzerland, New Zealand, or Norway, it’s time to pay attention to the water you drink. Why? Because those countries have high-quality tap water (rated by entities such as the World Health Organization). Switzerland, for example, has strict standards for water treatment and their drinking water tends to come from natural springs or groundwater. New Zealand has focused on meeting chemical and bacterial standards in its water. Since the early aughts, Norway has been working on its disintegrating, aging water infrastructure (a problem the US shares).

So, why are we talking about this today? Well, everyone is told to drink plenty of water, to stay hydrated. We would be remiss not to mention the importance of the quality of water alongside any recommendation to increase its consumption.

Having experienced tap water from both coasts, many states and countries too, we’re just glad to be alive. Kidding. Kind of. As you may remember from our other article Is your Water Safe? there are many issues with water, including: fluoride (especially when it comes to endocrine issues such as hypothyroidism), chlorination byproducts, agricultural runoff, lead, pharmaceutical compounds, chemicals and bacteria. Oh and ‘forever’ chemicals. This other article deals with the control certain companies have over our water and waterborne illness. And this one, Water: A Human Right or a (Paid) Privilege? is important as water is both a global and home-country issue (also, get to know the parent company of your bottled water!).

During our teenage years, our household had a reverse osmosis filter installed and the water, when we did drink it, was of better quality. But then came college and post-college years of way more tap, bottled water, or the carbon filter types (e.g. Brita and PUR). After many years of buying water by the gallons or carbon filters, we looked into systems that we didn’t have to install and found a couple of countertop options, including the RKIN Zero Installation Purifiers (we compared the AlcaPure and OnliPure versions here).

These have been great, but we as a household apparently drink a lot of water and were filling up the containers multiple times a day. When we moved into our more permanent dwelling, the fridge had a built-in, carbon filtration system (which we use now to water some of our non-edible plants) and so we still needed a reverse osmosis solution. The undersink reverse osmosis system made more sense as it provided quality water at the kitchen sink, on demand (and it refills itself). Another bonus was saving some countertop space. If you are a student or are renting, the countertop version might be best whereas the undersink version might serve you better if you’re in a long-term situation.

So we had the reverse osmosis system set up at our sink and everything was hunky dory for awhile, but we noticed mineral deposits around our bathroom faucets and other symptoms of hard water. Since our water comes from a well, we weren’t entirely surprised when the data we received from our water suppliers showed that yes, we do have hard water.

In comes the softener system. The set-up was a bit complicated but the result is worth it. You can see the difference between our tap water and filtered water, softened and unsoftened in this video (near the end).

As you might now see, this article builds on, and is complementary to the others we’ve written about water quality. We suggest you test your water and ask for the annual report. If you’re not feeling like tap is your best option, consider a carbon filter at the very minimum and a reverse osmosis system as one of the best options all of us currently have. A softener might come in handy too; again, learn about your water supply. Bottled water is fraught with issues – including plastics and our environment, supporting certain companies unwittingly, bottled ‘spring’ water containing tap or carbon filtered water, and more.

Unless you plan to move to Vienna, Austria (where tap water flows from water protection zones in the mountains into the city) or one of the other top tap water countries, we need to take personal action on our tap water here in the United States.

Bottom line: the human body is mostly water and we need plenty of it for proper hydration. It makes sense to put some time, attention, and effort into making sure yours is the best it can be. We may not be able to control our municipal water, but we can exert some control within our homes by further filtering our own water.

If you like what you see on the RKIN website, click here and get 10% off your order.

Vitamin L for your Heart ❤️

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.

2022: A New You ✨ with Better Poo! 💩

If you’re one to make New Year’s resolutions, the list may look something like this:

  1. Lose weight
  2. Improve cholesterol
  3. Gain better control over blood sugar
  4. Reduce bloating
  5. Fit into my clothes better, look and feel great!

Instead of taking a shotgun approach to improving our health, focus on one simple thing (which is one of America’s top health issues) and poo better. Everyday. If you can improve your digestion and get the garbage out of your body better during the next 365 days, you are bound to see beneficial changes in your digestion, weight, skin, cholesterol levels and more.

So, my constipated comrades, let’s start the new year off by pooping like pros!

You see, by just focusing on having a good poo each day, you can reap the benefits of better blood sugar regulation, lower cholesterol, and a decrease in bloating and body weight. It also lends itself to having better energy when you don’t have a bunch of garbage in your gut.

We’ve explained it to children as young as 2 and to adults; assuming a healthy digestive capacity, when you eat food, your body absorbs the nutrients and sends the remainder to the colon. It’s imperative to take out household trash regularly and so it is with getting the garbage out of our bodies. Hence, pooping.

Bowel movements are a completely necessary bodily function that, in removing waste, also create more space in the digestion system. Like emptying your bathroom wastebasket regularly allows room for you to put more stuff into it.

The act of defecation has both physiological (it stimulates the pudendal and vagus nerves) and psychological beneficial effects. A really morning good poo can make you feel like a brand new person, ready to conquer the world.

So how do we accomplish better poos in 2022? Easy.

  1. Start by noticing the frequency and quality of your poos. Use the Bristol Stool Chart to keep notes.
  2. Learn the elements necessary to have the perfect poo.
  3. Implement tools to deal with stress. The body doesn’t do its trash-removing duty well during periods of Sturm und Drang, heightened emotions and stress.
  4. Set up a morning routine which includes bowel-stimulating drinks or food as well as time to sit and have a Good Morning Poo

Remember that you may need to address any underlying thyroid issues, food sensitivities, stress sources and managment, and sleep quality. Always speak with your doctor or healthcare provider if you notice bloody stool, severe constipation or abdominal pain, and other troublesome symtoms.

This ONE change of having better poo can set you up for this year, and many to come, in helping you achieve your goals of attaining better health and taking better care of your body.

Haven’t joined our Go with your Gut Facebook group? Now’s the time. Need results sooner?

Our 10-day Express Detox will guide you through the process of removing extra sources of toxins from your diet (and hygiene products) along with and assisting your body’s detoxification processes. The whole-foods, plant-based approach is a great jumpstart into your new year.

We have formulated the daily menu plans and built the process into easy-to-follow steps. By removing most of the major food allergens and incorporating a plethora of nutrient-dense vegetables, fruits, and legumes, the 10-Day Detox assists the body in ‘rebooting’ in a healthy way. Our masterclass takes place on January 2nd so you can make healthy changes in early 2022!

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.

Review: True Food Kitchen

True Food Kitchen at Easton Town Center, Columbus, Ohio

It was another hot day in Phoenix when we first went with our friend to True Food Kitchen. Because we were both dietitian-foodies, we had tried all sorts of local restaurants and smoothie shops…but this restaurant was different. We found out that it was created by our long-time hero, integrative physician Dr. Weil. The food was authentically good – healthy and delicious (so nice when we don’t have to choose between the two). It’s fresh without trying too hard.

During one of our last visits to the Arizona True Food Kitchen, we expressed to our waitress how Columbus could be a great place for another location. When she returned, after speaking with her manager, she told us that there was one on the way. We could scarcely believe it. So we rather (im)patiently waited. And waited some more. AND THEN…

It looked like our wish was about to come true. We mentally planned a jubilant parade through Easton to celebrate the opening.

But you all know what happened. Covid. So another year of waiting.

It was a moment of absolute glee when we were able to visit last week. Did we go a bit overboard? Yes. After hours of wistfully looking at the menu and planning, we were finally able to pick up a rather gigantic order so that we could try nearly everything, and report to all of you. Ah, the things we do for love & food.

Their fall menu had just come out; here’s what we ordered and recommend:

The Butternut Squash Pizza. Oh my goodness, the pizza. There is an evening we’ll never forget that took place in Akron, Ohio. We gathered with a group of friends at Vegeterranean (R.I.P. 2011) and, in one of the best decisions of our life, ordered a butternut squash pizza with carmelized onions and balsamic vinegar. It was so very good, we rather desperately wrote down the ingredients and then stored it in our recipe binder, with the hopes and plans of recreating it. Alas, it has not yet happened and the restaurant is no more. Buuuut….remember this moment from Ratatouille?

True Food’s pizza transported us back in time, while keeping our taste buds mindfully primed for the next exquisite bite. (Vegan and can be made gluten-free)

Grass-fed burger – this was for Mr. Chef, but we’ve had it before in the past and remember the deep, umami flavor from the carmelized onions, parmesan, and mushrooms.

Squash soup. This one was a great surprise! Sometimes squash soup can be a bit boring, but this was anything but bland. The blend of spices in the hot soup conjures up hygge-inspired evenings cozied up with blankets, a warm fire, and company of a loved one.

Spaghetti Squash Casserole. This was another favorite from the AZ location and last week we froze it to keep as a meal for when we weren’t wanting to prep dinner. That evening came and the dish reanimated very well after a proper defrosting and cooking. Definitely recommend. (Vegetarian, gluten-free)

Side of Sweet Potato Hash. This order included what looked like overly-roasted spuds and yet the insides were a bit tougher and undercooked. Having had this side before at the other location, we’re not giving up and will order it again.

Roasted Brussels Sprouts. Hands-down a winner. The miso sesame vinaigrette, along with the mushrooms and chili threads, created a savory appetizer.

Tuscan Kale Salad. We forgot to order these without breadcrumbs so Mr. Chef was the lucky recipient of both salads. His review: “it had a tangy, citrus-y dressing and if that weren’t enough, it had parmesan cheese on top. The kale itself is good, so it’s a bit like gilding the lily.”

Desserts

Flourless Chocolate Cake. Back in the day when eating gluten-free wasn’t very cool and restaurants pretty much had only baked goods with regular flour, this dessert was a gold mine. We ordered it every.single.time we went. All you need to know is that it contains chocolate, caramel, and ice cream. This dessert is all that and a sprinkle of cacao nibs. (Vegetarian, gluten-free)

Squash Pie. The flavor was very good and reminscent of pumpkin pie at Thanksgiving. The crust was crisper and the portion more generous than anticipated.

Chocolate Chip Cookies. Gluten-free & vegan, cakey and chocolately. We ordered a half-dozen. Only one survived past Day 3.

While we haven’t seen old favorites, such as Kale-aid juice and the Inside-out Quinoa burger yet, we’re thrilled to see what each season will bring to the menu of True Food Kitchen.

Our aim, despite our perhaps rather obvious obsession with this place, is to provide a balanced review. If you like what you’ve read, take a little trip over to 4052 Worth Ave at Easton Town Center. There’s a good chance you’ll catch us leaving there with a pizza.

Recipe: Chocolate Cherry Smoothie 🍒

Boy have we missed juicy organic cherries. Now that we were able to procure some from the local grocery store, we combined our love of this fruit with another favorite food, chocolate. Like many of our recipes, we try to avoid added sugar – even too much of the more natural, healthier kind- so adjust to your sweet tooth accordingly. Give this cherry chocolate smoothie a try!

Prep time: less than 5 minutes

Servings: about 4, makes ~64oz

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.

Ingredients

4 cups non-dairy milk (we used hazelnut from Elmhurst)

1 cup swisschard and/or kale

1 cup cherries (fresh or we used frozen too cool this drink down even more) and 1 cup blueberries

2 tbsp cacao nibs

2 tbsp cacao powder

2 tbsp beet powder (optional)

4 medjool dates

2 tbsp almond butter

4 tbsp shredded coconut

Instructions

Add all ingredients into a 64 ounce blending container and then blend. You got your veggies in, congrats! Enjoy 🙂