Holy Sh*t! Overcoming fear...or outright terror

I wouldn't say that I was the bravest kid on any of the blocks I've lived on, but my curiosity often won out over my initial trepidation and I'd eventually pick up worms, jump off the top of the playground, hang upside down, and set up bike tricks with over-turned trash cans and boards of wood. My siblings and I even created 'taxis' with our bikes and would tie a jump rope to the back and have someone on roller-blades flying along behind. Adolescence and young adulthood brought more adventures. I'm here to tell these stories, which is fairly amazing as I reflect back. I'm sure most of you can relate :)

So, to put it bluntly - what the fuck happened? A quick parade through recent phone calls, lunches out, and Facebook posts seems to point to a lot of us feeling that 4-letter word (which I consider worse than the one I just used above)....fear. The sick brick of gooey black feeling sitting in the stomach, raising the heart rate, and then, the jittery nerves that make you want to do something, Anything but you don't know where to start. The two travel together it seems. Fear + Anxiety = 4-ever, carved into a tree somewhere.

What's the deal? When did we start worrying about jobs and/or living our dreams? When did start settling for less because we were AFRAID of asking and acting as though we wanted more?

I think we shut down more of our true selves, our core...and we let ego, the maniac it is, take the driver's seat. It's time for a Chinese fire drill - kick the ego out from behind the wheel and let the soul out of the passenger's seat.

A recent ski trip was the catalyst behind this writing. I hadn't been on skis in over two years and I started with the bunny slope. A bit of nervousness there as I practiced making it down the hill without smashing over little kids. Then I was coaxed over to the ski lift for the beginner's area. The first time I finished, I thought "I survived!" followed by "let's do it again!" and after a few times of enjoying the hills and gaining a bit more control, I heard a small voice saying, "hmm, I wonder what the black diamond slope is like"...

It doesn't look like much until you get up there...

Here are some tips that have helped me:

1. Breathing
2. Remembering the acronym: F.E.A.R. is False Evidence Appearing Real
3. Assess the True risk and take precautions - check your safety equipment before you mountain bike, zip-line, ride a rollercoaster, or ski down a mountain
4. Trust that the universe is conspiring to help you with your job, relationship, or whatever is getting you down
5. When you make the leap and take action, remember what it feels like when you've accomplished what moments before seemed impossible.

Sunset over the black diamond's steep slope

I felt equal amounts excitement and certainty of my impending death as I got into line for the ski lift to the top of the mountain (okay, a very large hill). Holding onto the rail and not looking down was key. Next was getting off the ski lift and looking over what I was just about to do...drops, bumps, ice. For some reason, all I could think about was how Cher's husband, Sonny Bono, was in the news years ago for dying while skiing. I looked at my ski partner-in-crime and almost said the words "I can't do this," as the kids and teenagers were racing past me to embark on the downward plane. The skyline was beautiful and I coached myself to think about the way down in terms of sections and decided not to look too far ahead - to just focus on the 20-30 feet ahead. I did well and was flying down the mountain (partly because I wasn't good at stopping/slowing down and partly a desire to get to the bottom and feel safer a.s.a.p.). In the end, I skied the slope three times and each subsequent time was only 10% less terrifying than the first, but I did it. I felt the fear and did it anyway. I was proud of myself and realized that most of my fears are only in my mind and that, if I had listened to the ego's convincing voice, I never would have left the bunny slope.

Next time, I'll get a helmet. You never know what crazies are out there :)

For the love of CHOCOLATE & Cacao

Milk chocolate bars and all their fancy nut and fruit versions used to be just delightful. As I learned that dark chocolate was better for health, I made the mistake of jumping from the low percentages up to 80%...and that was a bitter mistake I didn't repeat again. I used a version of the 'step-down' method, which was 'stepping-up' the percentages of cacao in my chocolates slowly.
Then, in a lecture with one of my teachers, the amazing David Wolfe, raw foods enthusiast, I learned Waaay more than I ever knew before about this...could it be true?....health food. Chocolate IS a health food, but only as you get close to the very source, the cacao bean.
Do you want a treat that will provide you with vitamins, minerals, and even FIBER? Holy crap (literally), it is way better tasting than the 'fiber alternatives' (think Metamucil).


Or, you could go crazy and get the 10 pound bag I do every year :)

But I would say that THIS option will provide you with enough as you get comfortable with trying more cacao in your foods during the next few months:

So how do you use it? Some quick ways are in oatmeal, smoothies, yogurt, baking, and trail mix are good places to start. More cacao recipes are on their way!
It's also Portlandia's 'safe word'
)

Thumbtack

I discovered a new service that helps you find local providers - everything from lawn care, salons, babysitting services, and more. Even though I've just started using the site to look around and to offer my One Bite Wellness services, I'm excited to see how this will grow. Check Thumbtack.com out and connect with local resources!

If you could be any Superhero, who would you be and why?

This superhero question was posed to me today and I decided to have some fun with it. Most people usually would choose an established character - 'The Hulk' or 'Superwoman' - but they really don't have the abilities Green Supreme has. You see, Green Supreme has dedicated her life to personally achieving a high level of fitness and vitality. Her enjoyment and drive during this endeavor have influenced her to drop the snappy business suit and to champion for better health - for everyone. She flies from city to city and teaches people how to include more greens in their diets, how to live in an environmentally-friendly way, and how to detox their hygiene products. Green Supreme has been planting organic fields of foods OTHER THAN CORN, (a nice surprise for us all) nationwide and is persuading the USDA to change it's subsidies and ties to Monsanto. She brings kale and bok choy to the masses and shows them how to blend, steam, and saute these nutrient powerhouses so that everyone can be a little more green supreme.

Create your own superhero here.

Spicy Beef Chili

Spicy Beef Chili

My mouth is watering as I gaze upon this colorful, almost festive dish about to be cooked in the crockpot. The snowy, slushy, freezing temperatures of yesterday's living in a Midwest Paradise just made this the perfect meal to have waiting at home after teaching classes and meeting clients. I'm not much of a 'measurements' cook (only really do I do that for baking), but here it is - the glorious recipe that will help you replicate this dish in your own homes.

Spicy Beef Chili

6oz of beef steak, cubed (I really recommend grass-fed- it's super tender and nutritious)
3, 15 oz cans of tomatoes (fire roasted and stewed)
1 medium red onion, diced
2 cups of spinach, washed and chopped
2 carrots, chopped
3 stalks celery, chopped
1 jar of Drew's Fire-roasted Salsa
Olive oil to coat pans
Balsamic vinaigrette for deglazing the pan with beef
Salt & pepper to taste (I estimate using 1/2 tsp salt and 1 tsp pepper)
Frank's Hot Sauce (about 2 tsp)
Cayenne pepper (1/2 tsp, I'm a glutton for punishment, apparently)
an ENTIRE bulb of garlic, minced *cue evil laughter*

Set up the crockpot so that all you have to do is make deposits of food into them. You'll need two pans - one for your meat and another for your veg. Use olive oil in each pan to coat it (about 1 tsp per pan). After cubing your steak, cook for about 4 minutes on medium heat. Turn your attention onto getting the onions and garlic into the other pan on low-medium heat and let the onions 'sweat' before adding carrots and celery. Stir with wooden spoon frequently.

Go back to the steak and flip each piece over with a fork, proceed to cook for about 4 more minutes but now with balsamic vinaigrette doused into the pan (I probably used 2-3 teaspoons) to deglaze it. Move the meat around to make sure it cooks evenly.

Pour the cans of tomatoes and salsa into the crockpot. Add the chopped spinach and then the contents of your veg pan followed by the contents of your beef pan.  Set to time it appropriately for your day; I chose the 8 hr medium heat option.

Voila! Serve with organic blue corn chips or organic cornbread (for the love of all things non-GMO, do it! :D)

My results: whoa Nellie, it packs a spicy KICK - I could have done without either the cayenne pepper or Frank's Hot Sauce. The meat held onto some of the balsamic flavor and was super-tender.

Who says you can't eat & blog at the same time? ;-)

Nutrition & Macular Degeneration - Each Bite Matters!

There is a tremendous connection between the activity most of us partake in at least three, maybe more, times a day. Eating is one of the most intimate actions we take because when we choose a certain food and begin the process of digestion, those food molecules become our cells, tissues, and organs. Some foods are anti-inflammatory, others are inflammatory. Based on your unique genetics and any food sensitivities you may have, you may find that otherwise 'healthy' foods may not be something that is good for You. In general, the best foods for helping to prevent or ameliorate Macular Degeneration are high in vitamins (particularly A, E, and C), minerals (zinc being an important one), antioxidants, and fiber; they are low in sugar, empty carbohydrates, and deleterious fat sources. Greens are one food source that is important in Macular Degeneration - see the kale chips recipe (below) to make this tasty treat!

Macular Degeneration is linked to free radicals and homocysteine levels. My passionate work revolves around assisting clients with creating a customized nutrition plan, including more antioxidants and regulating homocysteine levels, and deep-cleaning their diets in a delicious and sustainable manner.

Adrienne Raimo is a Registered Dietitian-Nutritionist and a Columbia-University Certified Health & Wellness Coach who provides customized nutrition support designed to empower her clients to achieve a higher level of health, energy, and vitality! She works with clients nationwide to eat nutritiously and live whole, healthy lives. Contact her through OneBiteWellness.com or via phone at 614-596-7795.

P.S.

The Macular Degeneration Association has provided countless individuals, both those with this condition and their loved ones, with cutting-edge information in their seminars. From the latest medical discoveries in surgery or medications to how nutrition can impact Macular Degeneration, they are giving people hope and inspiration through information. I feel honored to have worked with this  wonderful team of people who are truly dedicated to bringing awareness and education about Macular Degeneration to the public.

Image: doitdelicious.com

Kale Chips

Ingredients:

1 bunch of kale

about 2 tbsp of olive oil

sea salt

parchment paper

Pre-heat the oven to 350 degrees; put parchment on baking pan. De-rib the   kale and tear them to chip-sized pieces. Lightly dip them into a bowl with the olive oil and sea salt. Massage the oil and salt into the leaves so that there is a thin layer on both sides. Bake kale pieces for about 5 minutes, then turn over and bake another 5 minutes. It will take about 8-10 minutes total and the pieces should be crispy, not burnt...so keep your eyes on them :). Enjoy!

Courtesy of Adrienne Raimo

© One Bite Wellness 2009

How to Naturally Increase your Vitamin L

A little known or researched vitamin of tremendous importance is...Vitamin L, otherwise known as Vitamin Love.

Nutrition covers so many dietary theories, calories, macro-nutrients and micro-nutrients relating to food, but having a truly Nourished life involves soul-food. I do not mean, down-home, creole food; instead soul-food is not actually food at all.

Naturally increasing your Vitamin L could involve anything that completely absorbs you in the activity: a conversation with a loved one, building something out of your own creation, painting by yourself or in a group, running, taking time for yourself, or pursuing meaningful work - this. is. Soul-food. And, goodness, there is plenty of Vitamin L(ove) in it.

Another example could be hosting an event. This one was Lovely Ladies Potluck Brunch & Valentine's Card-making. A fabulous time with french toast, berries, chocolate-covered strawberries, banana bread, homemade tacos, and Caprese salad. After the brunch, we commenced on card-making...

 the calm before the feast of food and friendship time

 Card #1:

Card #2:

I can't even pretend all of mine were like this. Quite a few were of second-grader level, Lisa Frank-stickered quality :D. All of us were quite prolific in our card-making and shared stories about love, break-ups, Valentine's Day horror and success stories, friend-love, and more. Quite sweet.

Sweeter than this 85% cacao chocolate bar, even ;-).

We'll do a brunch again, along with a ladies bike ride. Because we all know the value of sunshine and smiles. Vitamin D and Vitamin L :)

TOP NUTRITION SECRET: The only way to get more Vitamin L(ove) is to give it. Let someone know how much you appreciate them. Send a cute package. Give a hug.

And share more ideas in the comments below, if you'd like :)