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.

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.

Chocolate & Banana Nice Cream 🍨

My guilty pleasure recently has been Ben & Jerry’s The Tonight Dough” our early morning client mentioned. “I think I need to break up with it though. I love the flavor but I don’t like how it makes me feel afterwards.”

We get it. Sometimes the foods we love taste good on the tongue and then hit us a bit later with a painful stomachache or bloating. Since we are on Team Ice Cream, we have learned to find, and make, better options.

It may be late summer, but it’s never too late for ice cream, in our humble opinion. What’s even better is when the ice cream loves you back – and for clients with lactose-intolerance or dairy protein sensitivity, or those who just want a healthier option, this is a recipe for you.

Oh, and for those of you who remember Smucker’s Magic Shell – you can have your own chocolate syrup that transforms into a crispy topping. Ready, set, let’s make!

Ingredients

1.5 bananas (ripe bananas are sweeter)

1/4 cup cashews

1/2 tbsp of maple syrup (optional)

3/4 ounce of chocolate (a few squares, depending on the brand)

Dash of sea salt

Instructions

Peel the ripe bananas and stick them in a bag and into the freezer. It will take about 12 hours for it to fully freeze, so this will either have to be planned in advance or keep a nice stock of peeled bananas for when the craving strikes. Stick chocolate pieces in a double boiler to melt down. When the bananas are frozen, put them into the blender along with cashews, and maple syrup. Blend until smooth, crystalline consistency. Transfer to a bowl and carefully pour melted chocolate on top. Sprinkle a dash of sea salt and enjoy this decadent dessert!

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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Red, White, and Blueberry Tart

fruitnuttart

You may remember this beauty being featured on WBNS 10TV in honor of National Pecan Month. This healthy dessert is easy to make and fun to decorate. Made from fruit and nuts, the tart is raw, vegan, gluten-free, and dairy-free. Did we mention delicious? Because it’s definitely that too! Enjoy it this holiday weekend.

Ingredients

Crust

1 cup chopped nut blend (we used 1/2 cup walnuts and 1/2 cup pecans)
1 cup chopped dates
1 cup flaked or shredded coconut
1 tbsp cinnamon
1 tsp vanilla extract
pinch of nutmeg, optional

Toppings

1-2 mashed bananas
Blueberries, strawberries, and kiwis to decorate (about 1 cup of each)

Instructions

Soak dates in warm water for about 10 minutes to soften them. Chop nuts with a knife or use a food processor. Drain dates and mix with nut blend, coconut, cinnamon, and vanilla extract in a bowl. Once well mixed, roll into balls and press into pie plate. Mash bananas and add a layer or ‘frosting’ to the crust. Top with berries and kiwi or your desired fruits. For extra pizazz, drizzle honey or melted chocolate over the tart.

Recipe: Savory Tahini Sauce

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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.

Reward ≠ Food

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Patient and client conversations can be a rich source of writing inspiration to address common concerns. As we discuss new changes, cravings, accomplishments and challenges, ideas start to percolate as we work together to find the best solution for the individual. If the same issue is mentioned by different individuals more than three times in relatively short succession, we can almost *feel* the universe tapping on our shoulder.

The latest recurrent theme among us all seems to be regarding emotional eating, over-eating, and reward-eating.

Let’s break this last one down. Why would we associate certain foods with a reward?

    • With thousands of years of evolution working for (or against) us, humans naturally crave sweet flavor. Our hunter-gatherer ancestors would get a little *ping* of dopamine by eating berries and other naturally sweet substances. The brain would reward eating this food, which some argue helped our ancestors survive by promoting fat storage to see them through the leaner times. This survival mechanism is all but unnecessary during the times in which we live, with plentiful food stores and sedentary lifestyles (when was the last time we burnt 2000+ calories a day hunting down buffalo?).
    • An ostensible lack of other options or ideas for rewarding ourselves. We’ve leaned on food to give ourselves a pat on the back after a hard day in the office, for finishing a big project, or to relax after a full day with the kids finally in bed. After many years of this, we may have forgotten how to celebrate our accomplishments without cake, doughnuts, french fries, or chips.

After the sleeve of cookies is finished, there can be a poignant anxiety that settles in. Guilt and shame follow soon after and we feel terrible about ourselves. Then we say “what the Hades, I’m probably never going to lose the weight anyway” and keep going or we decide with firmness and determination, “starting tomorrow, no cookies ever again!” However, we all know how this plays out; the deprivation leads to cravings and the whole cycle begins anew.

When you eat, try eating to nourish your body and experience pleasure. Tying food to your reward-system will unravel advances in your health goals and, here’s the kicker, it doesn’t even work. By the time we are done with the chocolate chip cookie party, we only temporarily feel sated before we either look for more sugar (during the ‘down’ of our blood sugar rollercoaster) or we feel guilty…..which drowns out what ephemeral feeling of pleasure we got from the food in the first place.

By having some non-food rewards instead, or at least sprinkling them into your current routine, you can start to challenge the ‘need’ for something sweet and, instead, ‘treat’ yourself ‘sweetly’ (double puns, couldn’t resist :D). Here are a few ideas to get your started on non-food rewards:

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“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.

Homebound Banana Nut Bread

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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.