Are you Kind?

areyoukindsign2

Since mid-spring, when feeling intrepid enough to head outdoors (usually still with a mask), we’ve found great fun in exploring little neighborhoods and parks within Columbus. On a recent walk, we found this sign and it has become an inspirational reflection point. It’s a great question to ask ourselves if we are kind, how we express it, and generate ideas of how we can further increase kindness in our communities and the world.

You First

Which brings in our next point, you can’t pour from an empty vessel. Like most things, change needs to start with us as individuals, within our homes, then expanding to our communities and causing a ripple-effect from there. If you think about the antonym of kindness, what is it? It’s not necessarily selfishness or arrogance, it’s meanness. Here’s the thing: if you bully yourself (see Are you a Mean Girl?), how could you possibly be nice to others from a well-spring of compassion and peace?

To neglect or express a rejection of one’s self while performing actions of kindness, usually leads to resentment while trying to people-please. Showing yourself some appreciation and renewing your self with sleep and nutritious food can better equip you to help take care of others.

Thought Action

Kindness starts with a thought and, ideally, ends with action. The action should flow naturally from the source, much like love expressed in words is sweet but is sweeter still when shown. Wishing that the world was kinder is a nice thought, but doing something to start little chain-reactions of kindness is better. Ask recipients of your kindness to ‘pay it forward’.

“If a brother or sister be naked, and destitute of daily food, And one of you say unto them, Depart in peace, be ye warmed and filled; notwithstanding ye give them not those things which are needful to the body; what doth it profit?”- James 2:15-16. Translated into plain English, if you see someone in need and think or say to them “I hope you get the help you need” without endeavoring to provide any assistance, what’s the point? and his brother John provides the bottom-line:

“Let us not love in word, neither in tongue; but in deed and in truth.” – 1 John 3:18

Ready for Kindness-in-Action?

Be creative in your kindness! Sure, you could buy coffee for the people behind you in the Starbucks drive-thru but let’s dream beyond that.

Quarantine has afforded us time to take closer looks at the possessions within our four walls. Choose something to give away that you no longer need nor want, but that could help another. Shelters routinely need toiletries, combs and brushes, bottled water, twin bed sheets, towels, toilet paper, feminine hygiene products, and new underwear and socks. Animal shelters could use food, towels, toys, and more. What is extra for you may be essential to someone else.

Volunteer and offer a skill or service free-of-charge. Offer babysitting or to help home-school kids in the neighborhood. Maybe you’re great at graphic design and can help someone starting their new business. If you are a mechanic, offer your assistance. Volunteer an hour of time, or an afternoon, to a food pantry or soup kitchen. Handy with tools? Build something and donate it. Guess what? Even self-quarantining with Netflix binges, you can serve the greater good when you knit or crochet blankets for premature or stillborn babies.

If you’re on a budget, there are still plenty of ideas you could employ. Leaving a positive note or a review for a restaurant or small business can help them out. Let a family with small children go before you in line at the grocery. Beyond saying “hi” and our cursory interactions with others, take time and genuinely ask someone about their day; they are typically grateful that someone expressed an interest in their lives and well-being. Find a cause you’d like to support and take part in their upcoming charity race. Offer an intrinsic “your dedicated hard-work made this project look great” or extrinsic (e.g. “I love your shoes”) compliment to brighten someone’s day. Some say food is love; making a meal for your family, partner, or roommate can remove a task from their list and create positive feelings all-around. 

Remember, your small act of kindness can have a phenomenal ripple-effect. Big or small, what is one action you can take today to change your life and possibly the world?

Reward ≠ Food

rewardnotfood

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.

In the Client Spotlight!

client spotlight of recognition

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

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

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

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

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

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


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

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

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

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

 

YOU: President for 2020

youforpresident2020

No matter who you voted for U.S. president in 2016 and who you plan to vote for in 2020, we urge you to consider voting for YOURSELF this year.

What do we mean? Well, while you can write yourself into the ballot, that’s not exactly what we’re referring to.

During the 10+ years we’ve been working with clients, often what is mentioned along with their health goals is that they are tired of putting themselves on the back burner….and by having done so, they feel like they’ve landed in their current situation with regards to weight, cholesterol levels, thyroid issues, stress and burnout.

We first congratulate and acknowledge how hard that transition is from being the burnt-black pot on the back burner to being the pot that now gets the attention. Think about the mean of the words “on the back burner.” When you put something on the back burner, you have decided it’s a low priority. You’ve deemed it not immediately important. And so what happens? The pot keeps simmering away and is ignored until you either walk by and remember to tend to it, or it runs out of liquid and you wonder where that burnt smell is coming from. Once a pot or pan is is scorched, it takes a lot more scrubbing to clean it and return the utensil to its previous state.

It’s the very same with our health – (remember Quiz: Body Mindfulness)? Oftentimes when we aren’t in acute pain, we defer the care of our body, we make it a low priority while we juggle ‘more important things’ and busyness on the front burners. It’s only when we have a migraine, are running to restroom and having abdominal cramps, are burnt out and fatigued, or have an acute cavity that we look past the front burners and start to pay attention to ourselves. Think about the pots or pans you have on the back burner – is it your health? Your relationship? Your career?

Why do we operate this way? Human psychology is such that when things are going well, we tend to assume they will follow that same path. We tend to not really *love* change and often we won’t do something different until the pain of not doing so is greater.

And it’s not just you! If you haven’t read The Person Behind the Professional, you’ll see the pain endured and how the health transformation was made:

“As I rose into the role of president of my own life, I knew I still needed a cabinet- a group of experts who would help me achieve a higher state of health. I hired acupuncturists & massage therapists and have consistently had a health coach who inspires me and keeps me accountable to my health goals. Having a health-minded partner and friends is huge in this area too. No (wo)man is an island.”

By building a cabinet of trusted advisors and coaches, you are able to super-charge your success and reach new states of health and vitality previously unimagined.

No matter what this year holds for the presidency….you can always cast a vote for yourself, gather a cabinet, and have the support to level-up in 2020.

Your nutrition expert and coach will assist and guide you on your path to looking and feeling great! Schedule a complimentary 20-minute call to get started.

 

 

 

The Mother’s Day Hangover

mothersdayforallmothers

Image source: found on Pinterest and Facebook, artist/origin unknown

Despite what Facebook and Instagram would have you believe, Mother’s Day is not all balloons, flowers, cards, love and chocolates. For many, the hangover following this holiday is in full effect. Around Mother’s Day, there can be difficult conversations and experiences that are often not acknowledged.

This graphic is the perfect illustration for some of the feelings experienced by those who didn’t have the societally-normalized Mother’s Day.

Starting from the top left – mothers who have lost children. How difficult this day is for those who lost a child or children. Perhaps it was a child they never met alive, one who was miscarried or stillborn. Or a child who died after spending a few years on earth. It can be very challenging to celebrate your special day when the child who made you a mother is no longer here….or never came to be.

Those who have lost their mothers have Mother’s Day as a reminder of how much they may miss them. It’s not an easy day celebrating the memory of your mother without being able to hug or talk to her anymore.

Have a strained relationship with your mother? A mother’s day Facebook feed of people who call their moms their best friends could be difficult to see when you and your mother have historically butted heads or not seen eye-to-eye. You may wish it were different and that you too could fully celebrate your relationship with your mother. Vice versa, maybe you’re a mom who has not been able to fully connect with your own son or daughter in a way you had always hoped. This day can be a reminder of that disappointment.

It’s not a popular decision but there are women (and men) who chose not to have children. Incomprehensible though it may be to some in society, it’s still a valid, though often not validated, choice. These people, women in particular – who choose not to have kids- have their own battles. Their decisions are questioned by others, especially around Mother’s Day.

On the other side of that same coin are women who are desperate to have children. They’ve been through painful egg retrievals, suffered the side effects of Clomid and other fertility drugs, IVF, and at the very sign of their cycle starting, realize their efforts were all in vain. They grieve the glimmer of the dream they temporarily had, hoping that this time, the pregnancy would stick. They feel betrayed by their bodies and wonder ‘why me?’. They find it difficult see babies or pregnant women in public, and to celebrate others’ baby showers, though they do.

Beyond the above illustration, there are mothers who didn’t necessarily want to become mothers, or who had a very different idea of what raising children would be like. Their sense of fulfillment is lacking and they feel that there is no one to whom it would be safe to vocalize these feelings.

Though the causes may differ, what all these women have in common is their pain around mothers and motherhood.

As with any other hangover, there are things that help it along, like water and easy-to-digest food or taking a nap. For the mother’s day hangover, perhaps treat yourself to some quiet, recuperative time. Indulge in a face mask and hair treatment. Take a nice warm bath. Be gentle with yourself about your feelings; acknowledge them without judgment. Talk with a confidante about your frustrations as a mom, with your mom, or with attempting to become a mother.

Sometimes the best way to get out of a sad mood is to help another. Imagine the sorrow of the divorced mother whose ex-husband kept the children with him and their new step-mom during the Mother’s Day holiday. Maybe suggest a walk or bike ride together in a beautiful park. Support a friend who you know struggles with her complicated relationship with her mother….or one whose mother has died.

Whether you were or weren’t treated with a bouquet of roses or breakfast in bed, your joy or pain is valid, your story is important and it matters.

It’s Sleepy Time

LLL Adrienne Raimo sleep well

The National Institutes of Health (NIH) considers sleep disorders a serious public health concern among about 70 million Americans, with an estimated 60% having chronic sleep problems. Sleep-related issues add up to almost $16 billion in national health-care costs, not to mention accidents, loss of productivity, and even weight problems associated with a lack of quality sleep.

Sleep is usually the first sacrifice we make when life gets busy, or busier. “I’ll sleep when I’m dead,” is a common refrain. Unfortunately one of the best ways to protect your health and your energy is to get enough restful sleep.

We all know about the importance of sleep for body maintenance and repair, but its effects are far reaching into our hormone regulation, digestion, memory, focus, mood, and even weight maintenance.

If you find yourself wondering how to ensure the best sleep possible without relying on sleep meds, consider learning about how to utilize nutrition, herbs, and lifestyle modifications to help you fall asleep faster and get better quality sleep. In this anything-but-soporific, interactive lecture, you will also learn about what happens when we sleep, how to nap and snooze properly, and you’ll leave with plenty of tips and ‘sleep homework’ to try immediately.

Join us for at tomorrow’s class on Tuesday, September 19th, starting at 6:30pm at the Upper Arlington Municipal Services Center at 3600 Tremont Rd.

Register by visiting Upper Arlington’s  Lifelong Learning website or call 583-5333.

We’ll help you get the best sleep possible & have the life of your dreams!

Trauma: An Awakening to Resilience

trauma an awakening

No one is free from trauma, even those who eat goji berries. One need not look further than the biblical story of Job or into the Buddha’s insights with the Four Noble Truths to see that suffering is indeed part of the human condition. Avoiding confronting painful events is like holding a beach ball under water. Sure you can do it, but it takes a lot of energy and it’s still likely to fly out of the water anyway (usually when you least expect it). It takes courage to examine these painful experiences and to follow a healing path, knowing that recovery is possible.

Dr. Peter Levine defines trauma as a result of instinctual resources of self-protection being overwhelmed, possibly as a result of perceived life-threatening experiences. We often think of trauma relating to soldiers returning from war, victims of severe abuse (including neglect) and violence, or those who’ve suffered catastrophic loss, accidents, or injuries. However, Dr. Levine suggests that trauma doesn’t have to originate from a single, major catastrophe; in fact, routine invasive medical and dental procedures, illness, birth stress (for mother and baby), natural disasters, or even minor car accidents can be traumatizing.

Childhood Trauma

Research shows that adverse childhood experiences (ACEs) are strongly correlated with the development of a wide range of health issues throughout a person’s life. Even if not a major event- for small children, just their parents yelling, thunder, or even a toy that scares them (i.e. a jack-in-the-box) can overwhelm their self-protective resources. Each person has their own resources and experiences that will influence whether something is exciting and fun or horrible and fear-inducing.

Effects of Trauma

Trauma can have debilitating after-effects in both mind and body. Unresolved trauma can be devastatingly life-altering and affect our thoughts, beliefs, habits, relationships, and decision-making abilities. For some, it can trigger physical pain and symptoms, even years later.

One of the wide-ranging ways trauma can effect us is by loosening the connection to ourselves, family, and even the outside world. We constrict our choices as we avoid certain places, people, and feelings. This can cause us to feel less energized and to lose opportunities for fulfilling our dreams and goals.

Begin your Healing Path

A gradual healing process can be helped by body-workers, therapists or psychologists, friends, family, life and health coaches, and more. This is a time to treat yourself gently and engage in extreme self-care. You may feel weak upon beginning your path, but your strength and your resilience will slowly build.

The good news is that we have within us the ability to master and transform trauma into triumph. May your inner journey help you recover a deeper sense of wholeness.

Client Spotlights!

There are so many hugs and high-fives on the road to clients reaching their goals; as March starts wrapping up, here are just a couple of stories from those are in-progress or have graduated from our Foundations of Health Program:

1. A New Father’s Post-partum Success

It’s no secret that most men whose partners are going through pregnancy tend to develop Couvade syndrome, also known as sympathetic pregnancy, where some of the same symptoms and behavior of the mother are picked up – most often including minor weight gain.

“A year ago I was trying ‘go it alone’ to lose weight, mainly with working out and I saw some results but the workouts didn’t stick and neither did my results.

This year, everything is different and I’m thrilled with the results so far! I’m drinking more water and I’m looking for ways to exercise, even with my infant son, to make sure it happens. In fact, since the start of us working together in early February (it’s now mid-March), I’ve lost over 17lbs – basically the same weight that my son is! My jeans and clothes fit better, I’m back to exercising and have much better energy these days (without the 4 cups of coffee and energy drinks I used to have)!” – Kevin R., Columbus, OH
big changes

2. Success in both Eating and Living better!

 “Frustrated with post-menopausal weight gain, a thickening waistline, and a lower energy level, I reached out to Adrienne.  After 5 months of working together, I lowered my body fat %, dropped a couple inches off my waist, and increased my energy level.  Achieving those goals was amazing, but the even better part was that there was MORE!  I worked with Adrienne for another 3 months, and she turned out to be more than just a nutrition coach – she’s a lifestyle coach!  We tackled issues like self-care, relationship improvement, stress reduction, alcohol cravings, and more. So now, not only do I EAT better, but I’m LIVING better, too!”    – Renee W., Columbus, OH