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.

🔋 Get Energized, Bunny! 🐇

Maybe you remember the Duracell battery commercial with the little pink bunny rolling across the floor and beating a drum with the tagline “it keeps going, and going, and going…” If you’d like energy to keep you going all day long and perhaps all week or month long, you’ll want to pay attention to these two main forms of energy – physiological and psychological energy – as well as more esoteric ones we’ll get into shortly.

We could recount a song all about the Kreb’s cycle (nerd out with us and have a listen) and re-live the intense science behind chemical reactions, but suffice to say, the citric acid cycle is all about how our body creates energy for physical and mental performance.

For your best chance at improving your natural physical energy, consider some tips:

  1. Get proper sleep and nutrient-dense foods into the diet (those with a lot of vitamins, minerals, and antioxidants along with the calorie intake). Avoid added sugars, questionable additives, and low-quality fats.
  2. Understand energy drains. Low energy can be a result of everything from improper thyroid function to having processed foods that are high in unhealthy fats, salt and sugar. We can also feel lower energy as a result of the body’s burden in dealing with environmental factors such as poor air or water quality, exposure to plastics, heavy metals, mold and/or chemicals.
  3. Exercise will initially seem to be an energy drain, but it will gift you more energy on the other side of your workout and can help with sleep (another energy-giver).

Psychological Energy

It’s a common experience to be influenced by interactions with other people. After some exchanges you may feel more energized, inspired, and light whereas after others you might have felt lethargic and down. Whether the conversation was one-sided or ‘all about them’ or featured constant complaining, you may feel like you’ve come into contact with a ‘Colin Robinson’ or energy vampire.

Another example of psychological energy identified by research is called the ‘mental load’, the cognitive and emotional labor involved in keeping up a household and tending to family. In most cases, the mental load tends to fall on women to bear. This can include researching and planning options around a son’s new braces, figuring out all the ingredients needed for Thanksgiving dinner, remembering birthdays and anniversaries of not just their own friends and family, but their partner’s as well. And this is a small list. Take a moment to see if an element of mental load could be influencing your psychological or mental energy.

Depression has a number of causes and, when it settles in, you may find your overall energy zapped – mind and body. Depending on the duration and severity, you may benefit from talking with your doctor or healthcare provider, therapist, and integrative health coach.

Physical clutter can also lead to mental clutter, feeling as though your mind is overstuffed with ideas, to-dos, and that your attention is pulled in many different directions at once. Because physical clutter can impact mental health and affect everything from sleep to anxiety and our ability to focus, it’s an area worth improving. (Psst! See our next class coming up in December)

More Esoteric forms of Energy

Examine the energies of yin and yang or masculine and feminine within yourself and how you live your life. Are you always hustling, running on adrendaline, and contracted (hunched or tight shoulders)? Or do you live a slower, more free-form and intuitive-based life? The first one is more yang or masculine energy and the other is more feminine or yin energy.

This can also play out in food – alcohol and sugar are more extreme yin whereas meat and salt are more extreme yang. These extreme yin/yang foods can create cravings for each other AND can be what we turn to to balance ourselves out. An example would be a very ‘yang’ type of person – think New York City executive- walking fast, yelling into his phone, tight and contracted shoulders. He may turn to more yin foods, such as alcohol, drugs, sugar or ice cream – to help balance himself out. It’s an interesting way to look at food that most nutritionists don’t, but can help explain cravings and how each of us finds a sense of equilibrium in our lives.

We also have the Ayurvedic concept at play – for those who are more vata energy, there can be a scattered energy or fast ‘windy’ feeling to our thoughts. This is another way of viewing energy and gives a clue on how to balance out a person’s energy. Here’s a primer on Ayurvedic body types and seasons.

Tips to improve psychological energy:

  1. Spent time wth those who inspire and make you laugh
  2. Examine your own Ayurvedic dosha (we have resources to help!)
  3. If you’re finding your masculine energy too high and feminine energy too low, consider engaging in more creative projects – art, music, dance, pottery, or yin yoga – and slowing down in all areas of your life. Be open and receptive to ideas, people, and connecting with yourself and your spirit.
  4. Consider acupuncture for the physical and psychological balancing of Qi
  5. Beyond calories, look at your foods from more of a yin and yang perspective.
  6. Get curious about the mental load you’re carrying as well as how your environment makes you feel. If it’s too cluttered, get help and inspiration during our upcoming Minimalism class.
  7. If you have depression, reach out and get help

As you can see, energy doesn’t come from the amount of caffeine in your cup, the calories you eat and how they convert to ATP – it is a multi-faced area of study. Choose one area to focus on and a simple step to improve that type of energy (e.g. drinking more water, having more art or play time). For personalized assistance with a holistic nutritionist and comprehensive approach to energy management, reach out.

Self-care: Simple Sugar Scrub

Winter’s dryness inflicts all sorts of maladies on our skin. Here’s our scrumptious 3-ingredient recipe to exfoliate your skin and help keep it smooth & hydrated. Give it a try this weekend to indulge in something other than, or as an adjunct to, binge-watching Netflix (we suggest Bling Empire – watch lives of luxury and feel luxurious).

Ingredients

1 cup raw turbinado sugar

1/2 cup olive oil

3 drops essential oil of your choice (we recommend peppermint to energize and uplift or lavender to help relax)

Instructions

Put sugar in small mixing bowl, add olive oil until you get to your desired texture, then add the drops of essential oil. Mix well. You may want to transfer the mixture to a glass or plastic jar.

In the shower, gently rub the sugar scrub over your body. Enjoy and follow with a bath or shower. Your skin should feel slightly oily because of the olive oil and soak in fully shortly afterwards. Employ safe shower techniques as the mixture can cause shower/bath to become slick.

Caution: do not exfoliate if your skin is sunburned, otherwise irritated or where there are cuts or sensitive areas. Always do a patch test first.

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White sugar, given what it does to our internal biochemistry, is best used on the outside of our bodies (hence, the Simple Sugar Scrub). Even if you don’t eat a pint of ice cream or drink soda every day, there is a very good chance you’re still getting more added sugar than is serving you. 

This is the time to explore how headaches/migraines, candida, digestive health, infections, fatigue, foggy thinking, and more have connections to sugar. Address the challenge of losing weight while you improve body composition, confidence, and experience more natural energy! Learn more & join our next challenge group.

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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❄️ Are you Frozen too? ❄️

areyoufrozentooperfectionism

One of the great joys of having young kids in the family is letting our own inner child come out to play. With the recent release of Frozen II in theaters, we thought this was the perfect time to relate this to being frozen in our own lives. Elsa the Snow Queen’s super-power is turning objects and people to ice. She can build icy bridges, stop an attack, and probably make ice cream whenever she wants (lucky). But her power has to be controlled. And while Elsa freezes things, we often freeze ourselves.

How we ‘Freeze’ ourselves

How do you relate with being frozen? In what area of life are you stuck? It could be around starting an exercise regimen, decluttering the basement or guest room, addressing the issues in your relationships, writing the book, updating the resume or asking for a raise. It could be in the area of health improvement, where we want to lose weight or become more plant-based, but we just can’t seem to begin or sustain our progress.

And because we are frozen, we just find ways to feel better about it. Sometimes we distract ourselves. Have you ever needed to study for a test and then looked at the messy state of your room and thought to yourself, “there’s no ways I can study in this environment”and then spent your study time detail-cleaning the room? We may distract ourselves with lounging in front of the TV, or spending hours on Facebook or Instagram. Numbing out with sugar, caffeine, smoking, or alcohol are also ways we try to make ourselves feel better about being frozen.

What makes this even worse is we put a layer of shame frosting on top. We start belittling ourselves and ‘wishing’ we were better. “Argh,” we think as we get up from the couch after 4 hours of watching Gypsy Sisters or Netflixing World War II documentaries, “I wish I had more motivation to have exercised today” or “I should have cleaned out the downstairs closet, it’s such a mess.”

Perhaps you can relate to unachieved goals, shame storms, and numbing out. Have you ever wondered what lies beneath?

What causes us to be Frozen

In a word: perfectionism. It sounds kind of beautiful, but it’s actually one of the worst words because of the meaning and effect it has in our lives.

It’s hard to say where our perfectionism comes from, but if you’ve ever grown up hearing someone say to you, “If you can’t do it right; don’t do it at all!,” that could be part of the origin. In essence, we are told that our actions, and even who we are, aren’t worthy unless perfect. What a toxic message to carry around with us in our lives.

Perfectionism tends to either paralyze us into inaction or cause us to go overboard and, consequently, burn out.

Why even start to clean the guest bedroom if we can’t do it ‘perfectly’ and we don’t have the five hours we believe it will take? Well, because you CAN make progress, even with 15 minutes of removing trash, clutter, and boxes. 

Perfectionism with our food usually looks like following a certain diet for a few days or weeks, then falling off the wagon and eating everything in sight. There’s an anti-dote to this that allows for sustainable weight loss; chat with us and find out more.

In short, perfectionism usually causes us to procrastinate, get overwhelmed, and shut-down or ‘freeze’.

What’s the cost of perfectionism? The cost is not getting things done at all, whereas we could have made progress. The cost is our inner peace; we don’t feel at peace when we feel stressed and frustrated by not having the time or ability to do something perfectly. Perfectionism can cost our relationships with other people. If you’ve ever yelled at a child or spouse because of a small mess or because they aren’t cleaning the ‘right’ way (your way) you can see the effect your perfectionism and words have on others. Also, and this is two-fold, if you value keeping your home environment museum-perfect over having your ‘messy’ grandchildren visit or if you feel like you can’t have visitors due to a messy, cluttered environment, your relationships with others will suffer.

Check yourself: next time you find yourself frustrated or overwhelmed by a challenge, look underneath that feeling to see if perfectionism is the undercurrent.

How to get Un-frozen

The power of un-freezing ourselves comes from realizing that progress > perfection. Initially, your belief in that statement will recoil. How could progress be better than that which is perfect? Well, considering the high costs and knowing something will never, ever truly be perfect….progress starts looking really good, right? Excellence, according to dictionary definition is, “the quality of being outstanding or extremely good.” If excellence means that we can take action, feel good about ourselves, and not get stuck, why would anyone choose perfectionism instead? 

A small step, taken consistently and continuously reaching toward our goal is better than no action at all. Perhaps you remember My 30-minute Morning Routine about how many people create obstacles for themselves to workout when 6 minutes of strength-training in your own home can still help you feel better and see results. But if you don’t learn to change your way of thinking, perfectionism will keep you hog-tied and frozen.

In Frozen II, Elsa’s sister, Anna, seems to display and embody more of the element – fire – in this movie. Here’s where we have an answer to thawing ourselves out and taking action. Fire motivates, it stirs passion, and, if uncontrolled, it will burn everything in its path. So the key here is to find your motivation and use it as the fire to propel you towards your goals, but without going overboard and burning out.

Motivation isn’t usually enough though, so consider other ‘hacks’ such as scheduling your workout. The 4 Tips to Fit in Fitness blog is a great place to start. When it comes to decluttering, check out our experience with the Konmari Method for inspiration and ideas to make it easier.

Want to write a book? Just start writing, imperfectly. A typo is not the end of the world; besides, there are opportunities to review and make edits (or have others do it!). Allowing perfectionism to rule in this area of your life means your story is never shared, in-print or online.

What’s one area of your life where you’re willing to become ‘unfrozen’ and warm up your ‘fire’ to take action?

10TV Recipe: Cocoa-Maca Energy Balls

cocoa-maca energy balls

If you watched last month’s segment on 10TV, you learned about the factors which can make us feel FAT & TIRED as well as the top 10 foods for increasing our natural energy levels. One of the ideas featured was our Cocoa-Maca Energy Balls; it’s a great pick-me-up for the 3pm slump and a delicious, chocolate-y treat.

Prep time: 5-10 minutes
Servings: 24 energy balls

Ingredients

1 cup coconut oil, melted
2.5 cups shredded coconut
1 cup cacao powder (or cocoa powder)
1/2 cup maple syrup
1 tsp vanilla extract
1/2 tsp cayenne powder
1 tsp cinnamon
1 tsp maca powder

Instructions

Put shredded coconut, cacao powder, cinnamon and cayenne in medium bowl. Mix melted coconut oil, maple syrup, and vanilla extract and pour over dry ingredients. Combine well and put in freezer for about 15 minutes. Remove mixture and shape into balls; recipe makes 24. Store in fridge for up to a week or in freezer for up to 3 months.

 

Emotional Ice Cream

sad-strawberry-ice-cream

It starts at a young age with associations we can’t remember making. But by this point in our short lives, we have engineered quite a few if-then connections.

If I throw my food on the floor, then mommy will be upset.

If I behave while at preschool today, the teacher will give me a sticker.

Perhaps there was a time where you fell, scraped your knee and began to cry because of the pain and shock. Maybe an adult offered you a lollipop to help cheer you up. Bam! Neural pathway made: “okay, so when I feel hurt, eating sweets is an acceptable solution”

Fast-forward decades years later and it’s still going on. A difficult conversation with your boss or spouse become an excuse, albeit mostly unconscious, to indulge in some ice cream. A night out drinking with friends is a ‘reward’ for a hellish, stressful week. And it’s OKAY to treat ourselves, but there’s a distinct mindlessness involved in emotional eating. Very few people think to themselves, “boy do these feelings hurt, perhaps I’ll eat enough chocolate chip cookies to squash them down.” And yet that unconscious belief can be at play, creating patterns that are deeply ingrained.

What to do?

The first step is awareness.

Perhaps the next time you find yourself reaching in the freezer for ice cream, ask yourself why you think you’re doing it. Perhaps you’ll reflect upon your day and remember that your boss assigned a short deadline for your next project, you’re completely overwhelmed by responsibilities, or that your mother-in-law criticized your parenting. Ice cream can seem like a balm for these ‘ouch’ moments, but there is more shame than comfort at the bottom of a pint of rocky road. Even if you find the answer to your question, you may not be able to change the behavior just yet. That’s okay. It’s something we can work on together; schedule your complimentary 20-minutes Discovery Call to get started.

Sugar Detox Challenge Star: Bobbie

inthespotlight

This past Sugar Detox Challenge was a huge success! Over 78% of participants experienced a weight loss of 5-10% (average pounds lost in 25 days: 8). The feedback included everything from improved skin texture and tone, less stomachaches, less tinnitus, better digestion, conquered out-of-control cravings, and inches lost!

We would like highlight the journey of Sugar Star, Bobbie:

Bobbie started out early in the journey and realized she was getting over 160 grams of added sugar per day! Within the first week of the challenge, she got down to than less than 5g of added sugar.

During the past 24 days, she has lost 11lbs – which wasn’t even her primary goal!

In terms of body composition, she lost a total of 7 inches from chest, waist, hips, and thighs! As she reports: “My size 8 pants used to be tight; now I can get into size 6, they are a bit snug but fine”

In her words:

“This is the easiest ‘diet’ I’ve ever been on! Instead of calorie-counting and deprivation, I’m just getting rid of sugar and it’s working!

I feel better and good about myself. I find that my depression has lifted and I’m getting off the couch more – I feel more energized and my to-do list actually gets done!

I thought that $149 was a lot of money but it’s less than I spend on sugar! The ice cream I was eating was costing me between $6-8.50 per day so I’ve actually saved money, now and for the future!

I consider myself pretty knowledgeable about health but I still experienced ‘aha’ moments; also speaking with an actual person, who is caring and helpful, is a wonderful way to check-in and keep myself accountable.

I’ve discovered a difference between a mental craving and a physical craving. When I’ve had a treat, I’ve really savored it.

Plan for maintenance: “I feel so proud of myself! I’m going to keep doing what I’m doing now – I’m happy and want to continue! Also I’m glad I can come back to you for additional help when I need it”

Runner-up: James

James loved his sugar-sweetened beverages and he felt he needed them to provide energy to get through the day. He was at his highest adult weight and his doctor recently cautioned him about developing disease states. James understood that his habits around food and cravings were a root cause for his weight gain.

“I didn’t even change my exercise but getting rid of the extra sugar helped me to lose 9.8 lbs! I still miss soda sometimes but when I’ve had it recently, it’s too sweet! The strategies Adrienne helped me develop are working. I am having healthier substitutes, distracting myself, and deconstructing cravings. I realized that when I was stressed, soda was ‘the answer’ but now I have better stress management techniques. We cleared out the junk food at the house. My family and I thank you for all that you do!”

3rd place: Dawn

Dawn has lost 6.3 lbs during the past 24 days! She finds the 3pm slump doesn’t happen as much and she’s skipping visits to the vending machine; when she does want a snack, she is making healthier choices.

“Working with my coach has been terrific- she has ideas for every obstacle I tell her about and helps me create my own solutions too!”

Thanks to all Sugar Detox Challengers for your hard work and dedications to living a sweeter (no-sugar added) life!

Curious? Ready to start your own sugar-squashing journey? Our next challenge will start before the holidays on October 2nd!

Recipe: Caramelized Parsnips

parsnips

A parsnip is a fantastic root vegetable which is rich in vitamins and minerals as well as antioxidants and fiber.

Before sweetness in the form of sugarcane and beet were an option, Europeans used parsnips as a source of sugar. Next time the craving for a sweet arises, try some caramelized parsnips and find how sweet and grounding this root vegetable can be!

Ingredients
1 lb parsnips
2 tbsp coconut oil (or butter, if preferred)
1/4 cup water
1/2 tsp cinnamon
salt and pepper to taste

Instructions
Peel parsnips and chop into 1/2 inch pieces. Melt coconut oil in skillet then add parsnips and cinnamon. Cover with lid and cook over medium heat for about 8 minutes or until they become more golden. Add water and cover. After water evaporates you’ll be left with tender and caramelized parsnips. Add salt and pepper to taste.

 

Singing the Sugar Blues

sugar blues

Sugar. It’s a common ingredient added into countless food items – from cereal and condiments to baby food and supposed ‘health foods’. According to the USDA, the average American, as recently as 2016, is consuming close to half their own body weight in pounds of sugar each year. [Take a look at Tables 51-53 and add together where it says “Per Capita Consumption – Adjusted for Loss” in pounds per year; for 2016, this would be a total daily intake of 74.9lbs]. Our estimated consumption is not just as a result of purchasing and eating the bags of sugar found in the grocery store baking aisle; it’s partially because sugar has many different names which makes it easier to be ‘hidden’ in various products created by the industrial food machines. It’s also because…

Sugar is a drug. Like nicotine, cocaine, or heroin, it is addictive and even considered poisonous by many health experts. Look up the definition of the word ‘drug’ and you’ll see sugar fits. It is a nutrient-less substance – so not only does it add extra calories, but it’s actually responsible for depleting the body of certain vitamins and minerals needed to break down and essentially ‘detox’ the sugar.

Added sugars are typically found in processed or prepared foods – sugar-sweetened beverages (which doesn’t just include sodas or juice, but some non-dairy milks!), breakfast pastries, dairy desserts, candy- to name a few. Naturally occurring sugar, such as that found in fruit, is not included as an ‘added sugar’.

Recommendations for added sugar consumption vary widely. The Institute of Medicine reports that added sugars should not exceed 25% of total calories consumed. World Health Organization takes a more conservative approach and recommends less than 10%.

Studies have shown that people who consume higher amounts of added sugar, especially sugar-sweetened beverages, tend to gain weight and have a higher risk of obesity, type 2 diabetes, unfavorable lipid levels (i.e. cholesterol, triglycerides), hypertension, and cardiovascular disease. Blood sugar equilibrium is one of the most important keys to health.

Getting rid of sugar in your diet takes more than passing on dessert. It involves a multifaceted approach to being a ‘sugar detective’ and becoming creative in how we can healthfully live without it.

Are you ready to take the One Bite Wellness ’25 Sugar Detox Challenge’? Join us in revitalizing life and health by breaking the bonds that make us slaves to sugar. We will explore hidden sources of sugar, re-creating healthier home and work environments, understanding & combating cravings, and learning how to have delicious meals.