Health Trends & Predictions 🔮

We’ve been approached by a couple of companies this week to consult about health trends and the future of nutrition and wellness. Would you like to take a peek into the now and what’s to come? No crystal ball nor clairvoyance needed.

#1 – Personalized medicine and nutrition. We’re all so used to customizing our license plates, shoes, clothes and the like…and when it comes to health and dietary advice we know there’s no-one-size-fits-all. What works for a celebrity, your best friend, or even cousin may not work for you. We all want to know what we should be eating to best fuel our bodies for performance, heal our guts, and be genetically appropriate to help prevent cardiovascular disease or even improve our memory and brain health. Enter food sensitivity testing and DNA testing to fill a gap in the market that helps figure out the best foods to avoid, and incorporate, for your unique body.

#2 – CBD products. Many of us are interested to see what CBD can do for our pain, our poor sleep, and even to help with anxiety. From gummies to tinctures and pain patches, there’s a lot of research and people experimenting on themselves with these substances to alleviate health issues.

#3 – Herbs & Botanical Medicine. Plants have been used to help our species deal with all sorts of maladies since time immemorial. During the Middle Ages, folk healers were called upon to help people in the community with their health issues. However, sharing generations of herbal knowledge was parti-cu-larly dangerous during this time as a church in power not only had strict roles for women, but also condemned the pagan practice of herbalism. This sent herbalism underground and it nearly died out. Fortunately some pioneers in the 1960’s and 70’s brought this ancient knowledge back into ‘mainstream’ attention. Depending on the plants used, and the knowledge of the herbalist, this can be an effective, low-cost option, and generally one without so many of the dangerous side effects mentioned in pharmaceutal drug ads.

#4 – Plant-based diets and Intuitive Eating. There are many specialty diets floating around these days: keto, gluten-free, low FODMAP, vegan, paleo…and interest in plant-based eating is growing. Whether for health, animal or environmental reasons, many people are looking to incorporate more plant-based meals. Meatless Mondays are a good start, if that’s something of interest to you. Intuitive eating, or mindful eating, really is different than just letting your inner two-year-old run your diet. It’s about paying attention to your thoughts and feelings around your meals and after. How do you feel physically after your meal? How full or stuffed are you and what does that feel like? Part of Intuitive Eating is about slowing down, which creates a little bit of tension in a world that seems to demand that we eat quickly while we do any other number of activities – including driving, working, or watching TV.

#5 – In, out, and all-around Health & Wellness Changes. A typical progression when making healthy changes is starting by changing what one is putting into their bodies – mainly their food and drink. After having spent time reading through ingredients lists on food, the next common change is that people will take a look at their personal care products and/or cosmetics – the ingredients put on the body (which, of course, get absorbed through the body’s largest organ, the skin). The next progression tends to look more at changing the environment closest to one’s individual bubble – such as the home – and then thinking more globally. This could initially look like changing the cleaning products used in the house and adjusting laundry detergents, fragrance sticks and plug-ins, or water quality. Thinking globally, one might start looking the company practices behind their favorite coffee, chocolate, and more to see if they value fair trade practices, organic or sustainable farming practices.

While some of these are certainly not new, they were definitely more fringe ideas back a decade or so ago. Which ones do you think will trend into the future? What are some other changes you anticipate seeing in health and wellness?

3 Ways to Regain Life Balance ⚖️

If you’re feeling anxious, overwhelmed, pressed for time, and stressed, join the club! Only a minority of people report feeling peaceful, equanimous, and blissed out these days. The good news is that you can take a step in that direction and reap a bunch of benefits. Here’s how:

1. Identify what’s important to you, your mindset, and what throws you off balance. Once you identify your values and your non-negotiables, you can simplify and cast off the unimportant to-dos. Maybe rainbow-organizing your pantry and linen closets are a “nice to have” but family time is more of a priority right now. In terms of mindset – have you noticed how some people seem relaxed and carefree as they go about their duties while others seem rattled with the same amount of work? Leading a calmer and more peaceful life often has to do with our personal experiences, belief systems, and coping mechanisms…all of which influence our mindset and our thoughts. By changing those, we can change our behaviors and results.

Consider what throws you off-balance. Is it a last-minute request to participate in your child’s extracurricular activity? The pressure you put on yourself every year to balance not just work but with making each holiday or birthday ‘perfect’ for your family? Or does getting inadequate sleep cause you to feel easily rattled the rest of the day? There is a well-established link between our emotional state and our physical one. By adopting a more peaceful mindset, we can avoid chronic diseases and live longer.

2. Know the signs of an imbalanced life and burnout. Symptoms include headache, sleep disorders, anxiety, tense and stiff muscles, and digestive woes. The stress we’re under can contribute to poor immune function, focus and memory. It can also be detrimental to fertility and sex drive and even accelerate the aging process. Noticing these symptoms early in your life can help prevent you form sliding into burnout or into chronic disease states.

3. Add + subtract. We’re going to let our inner nerd out a bit as we reveal how much we loved stoichiometry and balancing equations in high school. Without complex chemistry and math, just imagine playing with weights on a scale – add another stressor to one side and notice how the beam shifts, especially if there aren’t enough restorative activities in the other scale pan. Here are some ideas to find your own balanced equation:

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Royal Coco-cacao Smoothie Bowl

Did you know that purple is one of the colors of representing royalty? What better way to start your day than to treat yourself like the queen or king you are! This beautiful bowl, with toppings like coconut and cacao, will leave you feeling full and energized. Ready to eat? Here’s the recipe:

Prep time: 5 minutes

Servings: 1-2

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 large strawberries

1/2 cup blueberries

1 cup non-dairy milk (we used hazelnut milk from Elmhurst)

2 tbsp hemp seeds

2 tbsp cacao nibs

2 tbsp shredded coconut

1/2 tbsp chia seeds

Instructions

Blend all ingredients, except shredded coconut and cacao nibs, until desired texture is achieved. Top with shredded coconut and cacao nibs or other favorites.

She’s a Superstar!

Have you ever felt hopeless over a health condition? Or believed that the weight gain and symptoms you were experiencing were random or just ‘a part of the aging process’? It’s time to challenge these thoughts; there is hope in exploring one of the last modalities often turned to – nutrition – and yet, as you’ll read below, it played a huge part in healing, weight loss, and improving blood sugar regulation. It has been a pleasure in helping Sherri uncover common, ‘healthy’ foods that were tied to some uncomfortable and distressing symptoms.

“The symptoms in my throat have improved, including getting rid of the globus feeling and acid reflux symptoms. I have lost 45 pounds, have more energy, and I’m having fewer neurological symptoms. I feel healthier overall and I feel like I am making better food choices and have fewer unhealthy food issues like stress-eating or over-indulging in unhealthy foods. I went from having a 7.1 A1C to a 5.6 A1C without any medications just diet and increased steps a day. 🙂

I like the fact that you truly listen and that you believe me when I describe my symptoms. I also feel like you care about me and want me to succeed. I think you are creative and empowering and I enjoy talking with you.

I feel like I have embraced trying foods I may have never considered before. Aside from arugula and kale, I didn’t eat many greens. I also would have never known about certain high-fiber foods or the importance of looking for non-GMO and organic foods. I also never considered how much better I would feel eating gluten-free.

I tell everyone I know that working with a dietician was what helped me feel better. Last time I saw my doctor he told me keep working with the dietician because it’s working. :)”

Thanks for all you do!!

– Sherri G.

Columbus, OH

———–

Superstar Sherri has met her 6 month goals and has really taken her MRT Food Sensitivity test results and LEAP protocol to heart. She expressed early on how her problems with her throat were threatening to ruin her relationship with food. Though it wasn’t easy, tracking symptoms in her food diary and following her LEAP protocol helped her figure out how to ‘reset’ when things went wrong, and to see foods that were ‘friendly’ to her. We didn’t just talk about food though – we explored personal hygiene products for damaging ingredients and even air quality in the home (radon is an issue in Ohio). As Sherri said in our most recent session, “it confirms that I didn’t need a pill, I just needed a change in my lifestyle. We are killing ourselves with the food we eat.” Luckily, we can also help our bodies heal with the foods we eat.

Ready to look at your health issues and goals with a 4-dimensional approach? Schedule your complimentary, 20-minute Discovery Call.

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.

Water Wars: Bugs & Politics

In 2017, 5.3 billion people drank water from safe sources – meaning local water sources that were readily available and free from contaminants, while 2.2 billion people were drinking from water sources that weren’t managed safely.

The following numbers are provided by the World Health Organization (WHO) regarding water sources and accessibility:

1.4 billion people have basic services, meaning an improved water source located within a round trip of 30 minutes & 206 million people with limited services, or an improved water source requiring more than 30 minutes to collect water

435 million people taking water from unprotected wells and springs & 144 million people collecting untreated surface water from lakes, ponds, rivers and streams.

Drinking water that is not treated properly and poor sanitation practices is associated with several diseases including cholera, diarrhea, dysentery, hepatitis A, typhoid and polio. Let’s take a look at this more specifically. What’s in the water that can lead to disease?

Cholera– caused by ingesting Vibrio cholerae found in water or food items that have been contaminated by feces from a person infected with Cholera. Cholera can also result from eating raw or undercooked shellfish.

Rotavirus is the leading cause of diarrhea. Most of the germs that cause diarrhea are spread through drinking water or eating food contaminated with feces.

Dysentery – often caused by Shigella species (bacillary dysentery) or Entamoeba histolytica (amoebic dysentery), dysentery can be diagnosed when an individual is exposed to water and food that has been contaminated by with feces. Additionally, a person can be diagnosed with dysentery when touching human or animal feces without washing their hands in an appropriate manner.

Hepatitis A – a disease characterized by inflammation of the liver, it is caused by eating food or water contaminated with feces. Moreover, Hepatitis A can be caused by inadequate sanitation and poor personal hygiene.

Typhoid Fever – caused by Salmonella typhi bacteria, this is a significant health threat for children in developing nations. Although it is rare in countries with modern water quality improvement infrastructures in place, typhoid can also spread through contaminated food and water or through close contact with an infected individual.

Polio – yet another illness that can result from water and food contaminated with feces. It can also be passed through direct contact with someone who has the virus already. Untreated polio can lead to nerve injury and ultimately paralysis. Polio has largely been eradicated in the world due to modern medicine.

Global & Local

Surely safe drinking water is largely an issue in for other countries; the U.S. doesn’t have these problems, right? Wrong! 4.32 million cases of acute gastrointestinal illness occur each year due to drinking water from public drinking water systems. This number does not include the number of illnesses that arise out of private wells, recreational water, etc.

There is still a lot of research being done to understand the full extent of waterborne illness in our country. Waterborne illness symptoms look different depending on the virus or bacteria involved, including gastrointestinal symptoms (vomiting, diarrhea, stomachache), respiratory illness (coughing, shortness of breath, pneumonia), wound infections, and infections involving the ears, eyes, and skin. With that said, research about water quality are of the utmost importance. Our adult bodies consist of 60% water, and we need water to survive.

Water Politics

At a certain point, there may not be enough water to sustain life on this planet. Governments and corporations have been working together and suggesting that water privatization is the best solution for this problem. Is it? Maybe. Maybe not. As more public sources of water are sold or ‘rented out’ to corporations, some are sounding alarms. Water is a precious commodity and, as a commodity, its price can fluctuate. Corporations may be able to raise prices on this essential nutrient and control who is able to obtain it. In other words, water may end up going to the highest bidder. On the this side of the debate are also those who say that water is a human right and should be universally available, not just for those at a higher income level.

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!

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.

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!

Blame it on the Alcohol?

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Image source: pixabay.com

Jamie Foxx’s song “Blame it” encourages blaming alcohol for all ruined relationships, unsafe situations, and perceived enhancement of other’s attractiveness. Outside of the many issues and poor decisions can that can result from a night of boozing, including a high credit card bill, higher risk for accidents, and even a 2am Taco Bell run…there are more. During Covid-19, some are hitting the wine and beer harder.

Let’s review the basics: alcohol interferes with communication between nerve cells and all other cells in the body. Moderation (the amount considered to not contribute to any major health concerns) for the average woman is defined by the CDC as not more than one drink per day and for the average man as not having more than two.

A study published in the Journal of the Academy of Nutrition and Dietetics asserts, “there has been an increase in the proportion of US adults who drink on any given day and an increase in calories consumed from alcoholic beverages when drinking occurs.”

What effect is this having on us from a weight loss perspective? Or a liver-health one?

Now we appreciate the humor some of you bring to our appointments:

“I think I’m drinking enough water. There’s water in beer, right?”

“I’m not too concerned. It’s called a liver, not a die-er”

“Wine-o? Maybe; I prefer ‘wine-yes'”

With alcoholic beverages being among the top five contributors to total caloric intake among US adults, this is something we need to talk about. But beyond calories, here are more reasons to explore your relationship with alcohol:

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