Recipe: Saving Strawberries 🍓

We’re using the ‘recipe’ term loosely here because you’re not immediately transforming the strawberries into a dish – what we’re doing is saving these strawberries from an early death caused by the dreaded white fuzzies (which could be a noteworthy name for a rock band) so that you can use them for other recipes on the blog. See below for four, strawberry-inclusive recipes.

How long do strawberries last?

On the counter, strawberries will only last a mere day or two.

Strawberries typically last 5-7 days when kept in the refrigerator.

If storing properly in the freezer, you can expect them to about 6 months. Use an air-tight container for best results.

Why should we rinse/soak berries?

You’ve probably heard about the recent outbreak of hepatitis A linked with strawberries. Because berries are picked by hand, there are a couple main routes for this virus to travel.

1. Infection + improper hand washing. In this case, someone who has hepatitis A could have a bowel movement, not fully their wash hands, and then go out to pick your berries. Gross, we know.

2. Watering with waste water. It’s very possible that sewage-contaminated water could have been used to berry crops. Also super-gross.

Pair either one of these with the fact that blueberries, raspberries, blackberries, and strawberries have many little crevices where a virus could effectively hide out and there’s a problem.

Those crevices also are a sneaky place for mold to grow.

How can I save my strawberries from mold?

Ah yes, the dreaded white fuzzies. Well, remember the saying of “a bad apple spoils the whole bunch”? Same with strawberries. If you see one with some mold growing on it, remove it so it doesn’t start to contaminate the others.

Here’s another way to save your strawberries: in a vinegar bath. Here’s what you’ll need:

Time: about 20 minutes (most of it is passive, waiting time where you can do something else)

Ingredients

1 carton of strawberries

1 part white vinegar (we used 1/2 cup)

4 parts water (we used 2 cups)

Instructions

Place strawberries in large bowl and fill it with the water and white vinegar. Berries should be submerged in the vinegar bath. Leave for about 20 minutes to soak, remember to occasionally rotate the ones floating at the top. Rinse thoroughly with cool water and pat dry with paper towels or set strawberries on top of paper towels to air dry. Use a clean container to store your berries in the fridge.

Success! You’ve saved your strawberries from an early death at the garbage or compost bin. You can use them in some of the following recipes:

Royal Coco-cacao Smoothie Bowl

Red, White, and Blueberry Tart

Amaranth for Breakfast

10TV Summer Mocktails

and many more. Enjoy!

Part Deuce: Stool Chart & Everyone’s Poop Questions 🚽

Believe it or not, this photo of our Bristol Stool Chart was inspired by a failed recipe (we’ll let you guess which :D) and it provides a visual representation of what types of poop humans can produce. There’s also so much more to cover but keep this image in mind as we answer some common questions.

Why should we care about our bowel movements? Why are poops important to learn about?

Paying attention to what we eat and drink is important for everything from athletic performance to increasing our natural energy levels, giving our bodies the nutrients it needs, and more. On the other ‘side’, feces can give clues to your doctor or dietitian about the quality of your diet and underlying health issues such as digestive problems (IBS, celiac disease, ulcerative colitis, Crohn’s and more), microbiome bacterial or viral infections, colon cancer, and more.

As Sir Francis Bacon said, knowledge is power. The more you identify, catalogue, and understand the difference between healthy poos and unhealthy poos, the quicker you can make necessary changes to improve your health. You might want to make adjustments to your diet to help with constipation or diarrhea, identify foods in your diet that cause your stool to be difficult to pass or to float, or to make a visit to see your doctor if there’s a problem.

What are the types of poop on the Bristol Stool Chart?

Poo Types
1: hard, rabbit-like pellets that are hard to expel
2: a contiguous piece but lumpy and still a bit hard
3: a smoother sausage-like poop with cracks
4: sausage or snake-like, smooth and soft with the texture or firmness of nut butter
5: soft pieces, clearly separated
6: mushy stool, ragged edges, not well-defined
7: entirely liquid stool

Do girls poop?

Yes, girls poop. So do the Kardashians and other celebrities, your parents, the pope and the president. No one is too important or special not to poop.

Why is my poop red/green/black?

You might have red poop because of something as innocuous as eating beets or even food coloring. The worst scenario is if your poop is red because of blood. This can be the result of a bleeding ulcer or hemorrhoids, for example.

Green poop, or yellowish-green stool, is usually associated with food moving too quickly through your intestines with the yellowish-green bile not being fully catalyzed by enzymes in the gut that turn it brown. Other causes of green stool are: infections, digestive issues (e.g. IBS, celiac disease), food coloring, or a diet high in dark-green leafy vegetable such as kale, spinach, or collard greens.

Black, tarry stools can signal a real issue in your body, including internal bleeding. You’ll likely need to seek medical attention as soon as possible. If you are pregnant, stool changes can occur that have them looking very dark brown or nearly black. So can iron tablets and folic acid supplements. You’ll want check with your doctor to ensure your stool changes are safe. Remember that food dyes can also lead to black poop.

What if my stool is white or pale?

Pale poop can be a result of a liver or gallbladder issue. The liver might not be producing enough bile, there could be a blockage in the hepatic ducts or common bile ducts. Diseases of the liver (such as cirrhosis and hepatitis) and gallbladder (e.g. gallstones) are typically implicated. Other reasons for pale stool could include pancreatic issues, celiac disease, intestinal parasites, cystic fibrosis, and more.

How long should my poops be?

Continue reading

Recipe: DIY Iced Coffee 🧋

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

Prep time: 5 minutes

Servings: 1

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Ingredients

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

1.5 cups of ice

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

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

Instructions

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

Kiwi? Oui Oui! 🥝

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

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

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

How to eat kiwis:

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

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

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

Client Spotlight: Madelynn N. 🏆

Beginning

“My main issue was a lack of energy and a fear that I was not getting enough nutrients from my diet. I am definitely feeling more energized now, and I’m eating a wide variety of foods with plenty of nutrients. The nutrition coaching made me more aware of my daily habits, even those not related to food! It allowed me to recognize how different foods affect my energy level and health issues. I now crave healthier foods because I can feel that my body runs better with them.”

Progress

“I was surprised at how much I began to crave fresh fruits and vegetables! I love sweets but have never really loved anything green. I would come home from work and want a salad. Very strange! 

A huge breakthrough for me was realizing how each new habit impacted other areas of my life. I learned the order in which I should focus on aspects of my health to most effectively get back on track. I really enjoy having more energy to put into different activities that I’ve always wanted to try. I’m taking ice skating lessons now, which I didn’t have the energy to even consider before changing my diet.”

Results

“I now sleep and eat more consistently, eat more fresh food instead of processed food, and listen to my body. If I eat something and it upsets my stomach or I feel off (usually something processed), I try to avoid that food in the future. Likewise, if a food makes me feel great and I crave it, I eat it more. I also eat out a lot less, which has the added bonus of saving me money. The biggest strength is being tuned in to my own body. I choose what I eat consciously instead of letting my emotions or cravings pick for me. I also have a plan for what to do if I fall off healthy eating, which will make me more resilient in the future when issues arise. 

Beans and rice were staples for so long that it’s no wonder I started eating so much fast food to break it up. With my new healthy habits, making sure to spice things up will help me stay on track long-term. “

– Madelynn N.

—————————-

This client in her early 20s wasn’t feeling the energy and vitality we’d all hope, and assume, for someone her age. Like so many vegetarians and vegans, including this author, she fell into the trap of fast-food/ junk-food vegetarianism. But all that’s changed! Now that she has healthy habits in place, and knows how to pick herself back up when she falls, there’s a resiliency that will set her up for success way into her future.

While we wish we’d all started this young, there’s no better time to get a handle on your health than right now. Schedule your complimentary 20-minute Discovery Call to get started.

Recipe: Coconut Almond Smoothie 🥥

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

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


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

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


The Green Smoothie Challenge eBook contains tips and tricks of the trade, 14
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and the grocery lists for week 1 and 2 of your personal challenge. Armed with this
guide and your trusty blender, you’ll go far!


Start adding in these green smoothies so you can experience having more energy,
clearer skin, improved digestion, weight loss, or any number of benefts as yet
unforeseen.


Get ready to experience the easiest and most sustainable way to enjoy some
superfood-fueling smoothies; grab the guide and get started on the first week
today!

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!

By making this purchase, you agree to our terms and conditions

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Paid-in-full, save over $100

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2 monthly payments of $297

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

Questions? Schedule a complimentary 20-minute call.

Choose your Water Wisely 🚰

Disclosure: this is not a sponsored post; products were provided by the manufacturer. Some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

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

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

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

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

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

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

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

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

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

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

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

Recipe: Plant-based Taco Tuesday 🌮

You definitely don’t need it to be a Tuesday to enjoy these tasty tacos, but “Sunday Tacos” doesn’t exactly have the desired alliteration. We like to call these the Anytime Tacos – the ‘t’ sound is still in there and it’s much more freeing – but social convention is a powerful thing. Regardless, have this crunchy, delicious, and nutrient-dense meal whenever you’d like. Remember the “Got Milk” slogan? Well, this calcium-rich meal actually does a body good. Enjoy!

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.

Prep time: 10-15 minutes, depending on number of condiments offered

Serves: 3-4 people

Ingredients

1 package of 12 hard taco shells (we used Siete grain-free ones)

1 head of lettuce, romaine or green leaf, chopped

1 can, 15oz of black beans and/or our cauliflower & walnut crumble recipe (if time allows)

1 tsp taco seasoning

2 tomatoes, diced

2 avocados, sliced

1 bunch of fresh cilantro, chopped

1 jar of salsa to share

2 limes, sliced (optional)

Instructions

Rinse beans from a can and then put in a small pot over low heat. Add taco seasoning and stir; simmer for about 5 minutes. Preheat oven to 400 degrees for the tacos. While waiting, prep lettuce, avocado, cilantro, tomatoes and limes. Follow directions on hard taco shell box for how long to heat them up in the oven (about 2-3 minutes). Plate tacos and allow each dinner guest or family member to decorate their own tacos with the condiments provided. Lime juice provides a nice splash of flavor and acidity to the meal. Your taste buds might just shout ¡olé!

Go-go Goji Berries!

The goji berry, also known as wolfberry, is a sweet orange-red fruit native to Asia. It has been eaten for thousands of years and is a staple of some of the longest-living people on earth, including the Hunza in the Himalayas. With an impressive array of nutritional properties and health benefits, you might want to include it into your diet. We’ll show you how.

Background & Nutritional Properties

Goji berries have been used both as food and botanical medicine. Fortunately, with its sweet taste (it looks like a red raisin but tastes more like a cross between a cherry and a cranberry), it ‘helps the medicine go down’, as Mary Poppins would say.

What else do goji berries offer, nutritionally-speaking? Plenty – including 18 amino acids (the building blocks of protein), high antioxidant content, more protein by weight than other fruits (e.g. oranges, apples, berries), great source of beta-carotene and vitamin C, trace minerals, B vitamins and more.

Goji berries have been extensively studied for their health benefits and have been known to:

• Strengthen the immune system
• Increase longevity and protects from premature aging
Reduce skin cancer risk
• Promote cardiovascular health
• Support eye health and vision
• Maintain healthy blood pressure and blood sugar
• Improve fertility
• Strengthen muscles and bones
• Manage weight

Ready to include more of these delicious and nutritious berries into your diet? First, let’s talk about who should NOT eat goji berries without consulting their doctor or healthcare professional. Obviously, those allergic to the berries should avoid them. Goji berries may interact with certain drugs including blood thinners and diabetes medications as well as drugs for high blood pressure.

Choosing to partake in the nourishment and benefits of these red berries? Here are some ways to include them into your go-go, busy lifestyle:

• During breakfast with DIY Hippie Granola or a warming Great Goji Groatmeal recipe or even just as a topping to your cereal

• Brew in a tea ball with loose green tea

• As a snack on its own or in a trail mix

• In smoothies and yogurt

• Paired with dark chocolate for a satisfying dessert rich in antioxidants

…and more! Goji berries have been used to make soup, stew and wine as well as herbal formulas as a tonic for health.

This nutrient-dense superfood deserves a spot in your pantry with all it can offer to you and your family. Enjoy!