Nourish Your Body. Feed Your Soul. Shine Your Light.

When the Truth Hurts: The Gift of Courageous Friends

For much of my life, I’ve found it easier to be alone and independent than to be in community, rely on people, or be vulnerable about what I need.

I’ve been burned in friendships multiple times, so I’ve put up walls to protect myself, ensuring that I wouldn’t be hurt, excluded or rejected again. Even when I was devastated by social rejection, I kept my pain between myself and the pages of my journals. I didn’t let other people in, and, as a result, I often felt alone.

When you act like you have it all together, you tend to experience distance in relationships and end up in a vicious cycle of rejection and isolation. If people think you’re “fine” all the time, they’re unlikely to check in on you to see how you’re doing, which further isolates you.

That was my reality for years.

Then, I got sick.

Last year, I completely burned out and was diagnosed with Epstein-Barr Virus, an acute form of mono. My immune system was wiped out, and I didn’t know when I would feel better or get my energy back.

I had to be honest about how I had gotten to that point. I had to own the fact that I had let my ambition and career supersede all other aspects of my life, especially my relationships. Relationships with coworkers were rocky. I missed important events with family and friends. I felt deeply disconnected and like I was in a downward spiral, while trying to maintain the perception that I could handle all of it by myself.

A few friends began to see past my facade and gradually broke through, prompting a transformation in me.

They offered me the gift of truth.

Warning: Unsolicited Observation Coming

One day, about a month after my diagnosis, I received a sweet text message from my friend, Cara:

“Thinking of you, Rachel.”

I replied back thanking her and telling her how it had been a rough year. I told her how the virus kept knocking me out but said I was beginning to learn lessons I was too busy to notice or appreciate before.

With a great deal of courage, she replied to me with this:

“I can imagine that’s been rough, especially because you strive to take very good care of your body. I’m sorry it’s been recurring, but I’m glad to hear God is working through the circumstances. [Warning: unsolicited observation coming!]

Uh oh.

I’ve never been in a situation like that before, but I can’t exactly say I was excited to read what followed.

Her message continued:

“I’ve noticed so many of your posts on your blog and LinkedIn and Facebook talk about slowing down and worrying less about achievement, etc., but I feel like you yourself actually rarely slow down. You definitely live life to every inch and every minute possible, always exploring new places and activities and people, but you rarely seem…content? Fulfilled? Pardon me saying so, but my prayer for you is to really truly believe the amazing and wonderful things you share with the rest of us. I have learned so much from you, Rachel!”

I reread her message.

My gut reaction was to get defensive (“I know, I know! I’m working on it!!”).

I had never had someone expose me quite like that before, and it felt uncomfortable, but I did what I knew I had to do in that moment.

I thanked her.

When you’re already knocked down and are brought to a place of humility, it’s somehow easier to hear and receive tough truths.

What courage it took for her to send me those words. How loving it was for her to offer me that truth, a truth I would not have voluntarily sought out but that I desperately needed to face. 

Sometimes the truth hurts, but we need to be willing to hear it if we are going to grow.

Since then, I’ve been able to be more honest about how I’m really doing and stepping back to consider what really makes me happy. I had focused so much on achieving and getting ahead – two things I still care about – at the expense of experiences that brought me back to the present like spending time with those I love most. I recognized that work was getting the best of me and everyone else was getting what was left, and I wasn’t content or fulfilled as a result of my priorities.

I’m grateful to have people in my life like Cara who care about me enough to be honest and to speak the truth in love. I’m grateful for her friendship and how much we enjoy just being with each other, sharing our stories, going on walks and laughing together. I’m grateful to have had more moments that matter with people who matter most since that conversation.

Think about It: When we hear truth that hurts, can we be humble and gracious enough to receive it instead of reject it? Can we lower our defenses and be open to growth, even if it’s hard? What is a challenging truth someone has shared with you that you rejected but could see as helpful or supportive of your growth?

Removing Blind Spots

Nearly a year after Cara’s message, I had a conversation with another friend, whom I’ve known for five years. What started as a relaxed, evening catch-up, while our husbands played video games, turned into two hours of the most difficult conversation I’ve ever had.

She challenged me to to face lies I’ve been holding onto about not being loved, wanted or desired. She asked me where those beliefs originated and was puzzled as to why I have believed them for so long, considering how many people around me love me and support me.

What came next rocked me to my core:

“I just don’t know where that comes from. It’s almost like your problems and what you’re going through are a big deal, but other people have stuff going on, too. You’re often so focused on what you’re dealing with that you don’t see it. I don’t want you to hear me say you’re a bad friend because you’re not.

People would do anything for you, Rachel, me included, not because we expect anything in return but because we’re your friends and we love you.

But I bet most people don’t feel the same way about you. It’s like there’s this wall up, ‘I’m really busy. I’ve got a lot going on,’ so people don’t ask you or think you’d be able to help them in their time of need. Their time isn’t any less important than yours. Sometimes it seems like you are very focused on yourself and your own life and what you’re doing that other people may be missed. I don’t want you to hear me say that you’re selfish, but it’s very clear to those around you that you can’t be bothered. I don’t think it’s your fault, just that you’ve been blind to it.”

I felt like I’d been hit by a truck.

It hurt to hear that…badly.

I was a wreck. 

I had never had anyone speak to me with such radical candor before, and having what I believed to be my darkness and ugliness exposed was excruciatingly painful. Each of us knows there are parts of ourselves that we hope never see the light of day, that no one ever notices, and that we can deny exist.

But how will we ever grow and change if we keep them in the dark?

Instead of rejecting her words or denying what she said, I stayed with her and listened to what she had to say, even though it pained me to do so. I could hear it because I knew she was speaking out of love…

And that she was right.

I had become so self-absorbed and self-focused that I was blind to my own behavior. More than anything, I needed someone who loved me and knew me to speak into that dark place in my life and expose it for what it was. I needed the truth reflected back to me from someone who knew me, so I could begin the process of changing and growing.

That friend had built up years of relational capital with me, and her bank was pretty full. She had earned the privilege of speaking the truth in love to me because she had demonstrated for years that she loved and cared about me as her friend.

At the end of our conversation, my friend offered me some hope:

“When you recognize there’s an area where you have a blind spot, it’s because it was put there. It’s not you. It can be removed. It will be removed. You’ve been barreling down the highway, not noticing what’s on the periphery. Imagine what will happen when you remove the blind spots.”

I had an emotional hangover the week that followed that conversation, but I could feel a shift begin, as a result of my heightened awareness. I started to be more responsive to friends’ text messages, intentionally planned more friend dates, and dropped off dinners to friends going through a challenging time.

Several months later, that same friend wrote me a note, calling out the heart change she’d witnessed in me since our conversation. Other friends have given me similar feedback. I’m still a work in progress, but I have begun to make changes, little by little.

I’m grateful for the power of tough truths to transform us and for the love and bravery of friends willing to convey them.

Now that I’ve begun transforming my friendships, I know the next step for me is to remove the blind spots I’ve had toward my family relationships, especially my siblings and their kids.

I know it will be a tough journey and that I won’t figure it out overnight, but I’m committed to doing the hard work. I’m committed to checking in and reaching out, anticipating needs without being asked, and being present and listening without trying to fix anyone.

Think about It: Has someone who cares about you ever shared a challenging observation with you about a potential blind spot? How did you respond? If you haven’t had such a conversation, who is one person you could reach out to seek that kind of feedback?

Try this as a conversation starter: “I want to grow and continue to become the best version of myself. Do you notice anything I do, think or say that gets in the way of my growth that I may not be aware of? I welcome your honest opinion because I know you care about me and want what’s best.”

The Healing Power of Truth

While people will encourage us, support us, and listen to us, they will also disappoint us, let us down, and hurt us, and we will do the same to them. Relationships are messy, and people are unpredictable, but all of us need them to thrive and live our best lives

Being in community and in relationship with people means being together as who we really are – sad, broken, joyful and excited.

Being in radical, authentic, transformational relationships requires that we be willing to speak the truth in love for the betterment of another person…and that we have the humility to receive truth when it is offered to us.

I love what visionary leader and author, Ray Dalio, has to say about the role of pain in our lives and think it connects with what I’ve shared today:

Pain + Reflection = Progress.

As hard as it is to sit with the pain and to let difficult truths sink in, when we are willing to receive them and take the time to reflect on them, progress, growth and transformation can follow.

I’d much rather jump on the achievement train and “fix” whatever the pain is, but I’m learning that sitting with it and letting myself feel what I feel, even when it hurts, is part of the process of healing.

Think about It: Are you willing to receive the truth? Who are the truth tellers in your life? If someone has been radically candid with you, how have you transformed as a result of their feedback? What steps do you need to take to continue on that path of growth?

Embracing the Unexpected: Finding Joy in the Journey

As someone who’s wired to achieve, I’m usually focused on the outcome or impact of whatever I’m doing. I want it to matter. I want it to be significant.

Because of this, I can find myself wishing the process or journey would just hurry up already, so I could arrive at the goal and be rewarded for my efforts. Yet, even when I get there, I rarely do a good job of celebrating what I’ve accomplished. I up the ante and focus on whatever the next mountain is that I want to climb, quickly moving on. I’m often in a state of forward movement and rarely in a state of grateful reflection.

This tendency was challenged this weekend when my husband and I were hiking in the Adirondack Mountains of Upstate New York. To give you some context, Adirondack Park is the largest state park within the contiguous U.S., covering about six million acres of land. It’s larger than Yosemite, Yellowstone, Glacier, Grand Canyon, and the Great Smokies National Parks combined. My mom spent her summers in Upstate New York as a child, and it has become my family’s slice of heaven on earth.

My husband and I spend at least a week there each year, and part of each trip includes a hike. This year we opted to climb the 13th highest peak, a 13.4-mile round trip. We always check the weather forecast a few days prior to deciding which day we will hike and try to pick the clearest day, so we can guarantee the best views at the summit.

Many of these hikes can be quite grueling, filled with open rock scrambles and relentlessly steep grades. We’ve climbed dozens of mountains in the region and about ten High Peaks, so we know what to expect. We pack plenty of water and snacks, and enjoy being surrounded by the smell of cedar and the beauty of ponds, evergreens, and views of other mountains along the way.

The ultimate prize is reaching the summit, where we typically eat our lunch, remove our boots and let our scrunched toes breathe, and take in the breath-taking views of the Adirondack Park. No matter how long or difficult the hike is, the summit views are always worth it and the promise of their respite motivates us to keep moving.

When you’re with someone for an entire day and disconnected from technology, as is the case during hikes like these, you end up with hours of time for conversation. As we hiked, my husband, Bill, and I brainstormed ideas for a couples’ communication series we want to bring to our community. We talked about our vision, our experiences, and what we want to teach as a result of what we’ve learned.

In the 12 years we’ve been together, we’ve learned a lot about how to create a psychologically safe space in our relationship for the other person to feel seen, heard, supported and validated. We’ve been taught skills and given tools to help us communicate and connect deeply, authentically and meaningfully. Each of us has been open to growing and becoming more fully ourselves in the process. We’ve chosen to invest in our marriage because we believe it is the bedrock of all good things to come in each of our lives. We believe we have more to offer the world as a unit than either of us ever could individually.

Distracted by our conversation, a couple of miles into the hike we noticed clouds rolling in, as a fog settled in around us on our ascent.

Uh oh.

The forecast said partly cloudy and promised to be a pleasant day. What was happening?

As we continued to climb, we stopped at lookout points and glanced behind us, only to be met with more fog and clouds. When we were about a mile or so from the summit, we saw other hikers descending.

“I’m guessing the views at the top are everything I’m hoping they will be?!” I jokingly asked a fellow hiker.

He laughed and smiled, “Oh yeah, you can’t see a thing up there!”

Fantastic.

We’d come all that way and were about six miles into the hike, only to find out that we’d been working toward nothing, no views at the top. No prize at the end of the race.

Each time we saw another group of hikers descending, they said the same thing: “No views today. You’re basically in a cloud at the summit.”

There was no turning back at this point. We had no choice but to keep going. Finally, we reached the top, where we had hoped to see beautiful views of the Great Range and find respite from nearly seven miles of hiking.

We found no such thing.

It was windy, chilly, and visibility was zero.

You literally couldn’t see beyond the trees at the top of the mountain down to the side below, much less the vast mountain range we were expecting. It seemed we were floating in the clouds, standing on the precipice of nothingness. We’d never experienced anything like it.

We met a couple from New Jersey at the summit, and all we could do was laugh about the situation. “Well, that was worth it!” we mused. Water droplets clung to our husbands’ facial hair. A faint, grocery-store-type mist filled the air, creating a dampness that none of us could escape. We couldn’t believe our luck in choosing a mountain that was supposed to have such a beautiful view on a day when it was literally sitting in a cloud. We hurried through eating our lunches, eager to descend before any rain came and to escape the windy mist.

Bill and I looked at each other and laughed as we began the four-hour descent down what were now slippery rocks. We were bummed we didn’t get to see the view we were expecting, but we will never forget that hike! We didn’t get the reward we were hoping for at the summit, but we left with a story and a feeling of connection with our fellow hikers, each of whom couldn’t help but laugh about the situation.

The last couple hours of our hike were pretty quiet. By that point, you’re covered in mud, your knees hurt, and your feet are pushed so far to the front of your boots that all you want to do is take them off and sit down.

I took this quiet time as an opportunity to reflect on the day and what we had experienced. I thought to myself:

“What’s the lesson in this?”

I don’t believe in coincidences. I believe everything we do is connected and that we can assign meaning to any situation in our lives. Living life this way is more rewarding than staying in a state of frustration when things don’t go as I planned.

When we finally reached flat ground and emerged from the woods, I could see a glimmer of sunshine breaking through the trees, as the fog began to lift.

You’ve got to be kidding me.

In that moment, I could have chosen to view the entire day as a disappointment. After all, it was the only hike we had planned for the long weekend, and we couldn’t see anything by the time we reached the summit. It was chilly, wet, damp, and we were covered in mud as we finished out the hike.

Because of my focus on outcomes and achievement, I was inclined to see the whole day as a wash.

But it wasn’t.

If I was only focusing on the goal of having views at the summit as a reason for hiking that day, I would have missed out on everything else. I would have overlooked the joy in the journey – one-on-one time with my husband, brainstorming about our vision for the future, laughing and connecting with all of the other hikers, the surreal feeling of sitting in the clouds, our bodies’ ability to hike for nearly eight hours and almost 14 miles, the fact that we climbed the 13th highest mountain in the Adirondack Park, the feeling of accomplishment and relief that awaited us when we finally got back to our car and removed our boots and socks.

The day was full of joy and special time with the person I love most.

If we’re honest, only small slivers of our lives are characterized by mountaintops and spectacular summit views. When we experience these magical moments, we feel alive and accomplished and proud. I’m grateful for all of the mountaintops and summits in my life.

But I’m also grateful for the muddy boots, switchbacks, and all that comes with the hike to the top. The reality is, we spend most of our days putting in the miles, dealing with unpredictable circumstances, connecting with other people over shared experiences, dreaming about what could be, laughing at the unexpected, persisting when we don’t feel motivated, and getting a bit muddy along the way. Life is the climb, full of twists and turns, steep ascents and slippery descents.

Life is made up of millions of moments, many that are seemingly insignificant.

If we only appreciate the summits, then we’ll miss out on the joy of the journey to get there.

Bill and I have hiked dozens of mountains together, but I know this one will stand out as one of the most memorable. We’ll look back on this and think, “Remember that day when we were standing in the clouds?”

Although we didn’t experience the views at the summit that we were hoping for, we were given this beautiful gift as the clouds lifted and we emerged from the trail.

As hard as it is to pause and appreciate the journey en route to our destination, I encourage you to try it. It’s still hard for me to do, because I’m so future-focused, but I know this weekend was a lesson in finding joy in the process and being okay with an unexpected outcome.

Reflect on the progress you’ve made in any area of your life or work. What would happen if you focused more on the journey and less on the outcome? Think back to five years ago:

  • Where were you then (in your career, your relationships, your health)?
  • What has the journey from then until now taught you? How have you grown? What have you learned?
  • Who has been on the journey with you, encouraging you, laughing with you, supporting you?
  • What summits have you celebrated along the way?
  • How have difficult circumstances or unexpected bumps in the road ultimately led to at least one good thing in your life?

If we’re willing to ask ourselves what the lesson is in whatever we’re going through, life will be a lot less frustrating and a lot more rewarding.

Try to shift your mindset from focusing exclusively on outcomes and accomplishments. Instead, intentionally look for meaning in the mundane and joy in the journey.

For more stories like this one about taking a refreshing perspective on life and work, check out some of my previous stories:

Top 10 Highlights of Natural Products Expo East 2018

Imagine if Whole Foods and just about every natural food store you know of had a trade show and you got to sample something from every vendor.

That’s pretty much what happens at the Natural Products Expo each year, and it’s like trick-or-treating for food nerds like me. Thousands of health practitioners, retailers, wholesalers, press, and bloggers come from all over North America and even beyond to get the scoop on the latest trends in the natural products industry. The show just so happens to be held in Baltimore, my hometown, so I have a 25 minute drive to get from my driveway to the expo.

It’s awesome.

As a blogger who writes about these products, I have the opportunity to attend each year, and it’s always one of the highlights of my fall. I share what I find with all of you and often sample and feature these products in the workshops and cooking demonstrations I teach at companies. As many of you know, I have a gluten-free, dairy-free focus in my food choices because of what I’ve found makes my body feel its best. Expo is a great place to go to find out what’s coming soon, so I can fill you in ASAP. I had fun hanging out with Elyza Dolby and Colleen Howell. Expo is even better when you go with friends!

Each year, I notice a few trends that tend to characterize the expo, and I bring them back to you to make your life easier, better and more delicious. I focus on dairy-free and gluten-free options as well as upgrades to on the go meal and snack foods and some supplements and herbal remedies worth considering!

*Friends, I want to offer this one caveat before I share my updates and trends with you. Regardless of what the trends are, I still focus my eating around my whole foods – mostly plant-based, full of colors, packed with nourishing fats, protein and fiber. To learn more about what matters most to me and what my personal food philosophy is, I’ve got you covered here.*

**If you want to know where these products are sold near you, go to the product’s website and look for the “Store Locator” or “Find Me Near You” page on their site and search by zip code.

RNK’s Top Expo East Trends & Finds

On-the-go nourishment is getting easier and more delicious.

I’ve written before about my top tips for eating healthy on the go, and I’m excited to see so many companies finding ways to prioritize both food quality and convenience. Whether it’s breakfast, lunch or dinner on the go, it’s easier than ever to eat well, even when you’re busy.

Some of my favorite newbies to the scene are Purely Elizabeth oatmeal cups (less than 5 grams of sugar per container, which is wayyyy less than most on the go oats), Sprout Living drinkable oats (try the spice or mocha flavors!), Wildscape frozen meals (which are made with totally real food ingredients – they have one gluten-free and one vegan option), Grainful meals, and Path of Life frozen sides.

I was also excited to see the team from Swapples, one of our on-the-go breakfast staples, at Expo for the first time! We love their grain-free frozen waffles. They also won Best of Show at Expo East by Veg World Magazine! Congrats, Rebecca and team! 🙂

New snack bars are aiming for lower sugar.

I aim for a single digit sugar content in the bars that I buy, and the new ones coming to market fit the bill (or are like 1 gram off!). I’ve written previously about my top real food snack bars in this post, including what I look for in a bar (protein + fiber + low sugar), but I’ll need to update it with some new options from this year. Because I travel so much, I don’t always have the opportunity for a full sit-down meal, so sometimes snacking on a bar is my best option. (Hummus and veggies and trail mixes definitely work, too!)

This year’s bar standouts included Purely Elizabeth‘s granola bars (if you like her granola, you’ll love the bars!), Primal Kitchen‘s collagen bars, This Bar Saves Lives (eat for a cause!), evohemp cookie and brownie bars, and Enjoy Life’s allergen-free breakfast bars. For meat eaters, my hubby’s favorites for protein-rich bars that are also low in sugar are Country Archer Jerky Co. (Herb Citrus Turkey bar and Sweet BBQ Pork are his top two) and EPIC bars.

Mushrooms are cool and are being reinvented.

Whether it was in a zesty thai mushroom jerky or immune-boosting tinctures, teas, and hot chocolate mixes, mushrooms are in, and for good reason. I’ve written about the anti-cancer, immune-supportive properties of mushrooms in this GBOMBS post.

A few of my favorite mushroom-centric products are featured below. A few brands I love are Host Defense teas and immune-boosting sprays and drops (expect to see these in upcoming immunity workshops!), Four Sigmatic chocolate milk and latte mixes, Purely Elizabeth’s new grain-free granola bars, and Pan’s mushroom jerky, to name a few.

Beans, beans, good for your heart!

Whether it was a chickpea patty, hummus, chocolate-covered roasted chickpea or crunchy sriracha fava beans, beans showed up in droves this year. Beans have always been popular in the natural food community because of their high fiber and protein content, but it’s been fun to watch how the food industry has made them cool.

Here are some of my favorite bean-based products from Cedar’s Za’atar hummus, Enlightened roasted fava beans (soon to be rebranded as “Bada Bean”), Hempe chickpea tempeh patties, and Hodo ready-to-eat Moroccan-spiced tofu bites (good enough to convert any tofu hater).

Dairy-free cheeses have come a loooong way.

When I found out that dairy was a trigger for a range of health issues for me – from bloating and reflux to bronchitis and ear infections – I removed it from my diet and felt better within weeks. Since then, I’ve tried a variety of options for dairy-free yogurts, cheeses, chocolate, milks, ice cream, and other dairy-based products and have found some options that I really enjoy. For now, I’m just going to focus on the cheeses because, let’s be honest, they’re the hardest thing to change when going dairy-free.

A few cheese brands and products I love are Parmela Creamery (their nacho nutcheese is amaaaazing), Miyokos‘ Cheers to Cheddah (Wispride spreadable cheese fans, anyone?), and Treeline Cheese’s new Maple Walnut flavor coming out this fall.

Dairy-free milks and creamers are leveling up.

Next to cheese, I find that milk and coffee creamers are one of the things people really struggle to go without when eliminating dairy. Fortunately, there are so many options that will not make you feel the least bit deprived!

A few of my favorites are Oatly oat-based milk, Milkadamia macadamia nut-based milks and creamers, nutpods dairy-free coffee and tea creamers and Know Brainer‘s ketogenic (to learn more about keto, read this) creamers. Forager Project is rebranding their products with a green label, so be on the lookout for their yogurts and nut milks. Their full fat yogurts are also delicious!

Gut-friendly foods are everywhere.

From sauerkrauts and kombucha to apple cider vinegar drinks, gut-friendly foods continue to surge, which has been a trend for the past few years. More and more people are focusing on improving digestive health, and with good reason. I’ve written previously about my top ten tips for optimizing gut health in this blog post.

From Buchi’s Kombucha‘s new Kefir Soda (less sugar than kombucha and a pleasant fizz!) and Cleveland Kraut‘s single-serve kraut packets, to Good Belly probiotic shots, and Bonafide Provision and Brodo‘s restorative broths.

My favorite local purveyor of fermented foods is still Hex Ferments in Baltimore, but if you’re outside of this area, try one of the brands above.

Purity of ingredients is paramount.

When it comes to packaged foods, it’s often easier to sacrifice purity of ingredients in order to optimize flavor or preservation. That’s why I’m excited to see so many companies committed to ingredient quality and simplicity. The shorter the ingredient list and the more easily I’m able to pronounce the ingredients, the more likely I am to buy it.

A few of my favorite finds in this category were Primal Kitchen’s ketchup, Jilz gluten-free crackers (holy cow, these were amazing and would be delicious with the hummus or cheeses mentioned above), Cappello’s gluten-free sweet potato gnocchi (omg), and Wildscape and Grainful frozen meals.

Chocolate is getting even better.

You know that shellac that you usually see on chocolate-coated candies? You won’t find it on Hu Kitchen’s new chocolate-dipped cashews and goji berry bites. These were two of my favorite new products at the expo this year. The tartness of the goldenberries combined with the richness and bite of dark chocolate were a killer combo. They should be in stores by Q1 2019.

Some of my favorite chocolate treats were Eating Evolved chocolates, Theo turmeric spice chocolate bar, Hu chocolate-covered hunks, and Better Bites chocolate covered cookie dough bites (these are definitely a special treat!). For a full round-up of my favorite dairy-free chocolate bars, check out this post.

Monk fruit is the new stevia.

Artificial sweeteners often get a lot of flack because of their negative side effects. One of the benefits of the evolving natural products industry is that we are finding better options to things like equal and sweet and low. Monk fruit as a natural, zero-calorie sweetener with a glycemic index of 0, so it’s suitable for diabetics. It’s about 300 times sweeter than sugar. To learn more about monk fruit and other natural sweeteners that I recommend, read this post.

You can find monk fruit in evohemp and Primal Kitchen’s bars, Lakanto’s chocolate and a variety of other products. There were too many to name, but you will start noticing this sweetener shift in 2019!

Okay….and ONE MORE bonus one because I can’t help myself…

Supplements can be fun and not feel like a chore.

With gummies, sprays, and lozenge-style options, taking supplements doesn’t have to mean pill boxes full of tough-to-swallow horse pills. When I discovered I was clinically malnourished, I had to start supplementing to replenish what was lost. My body wasn’t able to properly break down nutrients because I’d been taking stomach acid blockers for a decade, so I turned to easy to digest supplements from the brand Nutrametrix.

While that may not be everyone’s situation, there are still some great options if you are looking for ways to make taking supplements more palatable. For those of you who are vegan, there is a high likelihood you will need to supplement with B-vitamins, especially B-12, so talk to your doctor about that. Many people are supplementing with turmeric these days because of its anti-inflammatory properties. Both B-12 and turmeric are now available in a fun and tasty gummy from Mega Food. Make sure your turmeric is combined with black pepper on the supplement label to optimize absorption.

If you are looking to boost your immune system, Beekeeper’s Naturals propolis throat spray is one of the top sellers on Amazon and a product I have used myself. They just introduced a NEW version for kids, so check them out on Amazon.

Here are a few other trends I spotted that I haven’t found to be relevant to me but were really popular at expo, so I wanted to share them with you:

  • CBD oil is in everything. From water and honey to gummies and supplements. So, What is CBD Oil? Cannabidiol (CBD) is one of the chemical compounds found in the marijuana plant that is known to calm the nervous system, among other things. It showed up at every turn at this year’s expo and is legal to consume in Maryland and in other states. There are loads of ways that people take CBD and there are loads of reasons to why people take it. For example, you could check out something like these cbd sleep drops, which are obviously there to help you sleep. It can be used to calm you down, soothe pain and has many other benefits to some people. If you would rather not take sleep drops then there are many other alternatives that you could take a look at, as the most important thing is finding the thing that works best for you. So this might mean that you buy cbd gummies or something completely different. It’s just up to you though.
    Which is why it is becoming increasingly popular for people. To learn more about CBD oil’s benefits and uses, click here.
  • Natural sleep aids are on the rise. It’s no secret that many of us struggle to get a good night’s sleep, which is why natural sleep aids are popping up everywhere from Som Sleep drinks to supplements.

If you’re not already hanging out with me over on Instagram, check out my page here. I share all of the latest and greatest food finds, recipes, blog posts and inspiration on that platform, and I’d love to connect with you!

15 Nourishing Pumpkin Recipes for Fall

They’re baaaack…

PUMPKINS!

From pumpkin spice lattes and pumpkin bread to those cute little pumpkin-shaped mellocreme candies from Brachs, pumpkins seem to be popping up everywhere as we approach fall.

I love pumpkin because of how versatile it is. You can sweeten it in smoothies, breads, muffins, pies, cheesecakes, cupcakes, and even pancakes. You can also make it savory and roast it with fresh herbs or blend it into soul satisfying soups.

Aside from being able to morph into just about any kind of recipe you can imagine, pumpkin is also loaded with nutrients that support our immunity, digestion and beauty. Pumpkin is awesome because, it’s…

  • Loaded with vitamin C, an anti-inflammatory antioxidant that supports our immune health.
  • High in fill-you-up fiber, which keeps us “regular” (this is a good thing!) and keeps us feeling satisfied for hours. A one-cup serving of winter squash like pumpkin has about 1/4 of your daily recommended fiber intake. Considering fewer than 5% of Americans eat enough fiber, this is a big advantage!
  • Excellent source of beta-carotene – a potent antioxidant and cancer-fighter that also happens to be good for our eyes and skin health
  • Packed with lycopene and carotenoids that are known to help diminish cancer cells, inhibit diabetes, hypertension, the degenerative signs of aging, and prevent macular degeneration
  • Full of potassium, which helps restore our body’s electrolyte balance
  • Has a low or medium glycemic index (GI) value, which means it supports a balanced blood sugar (and balanced mood and weight – they all go hand-in-hand!)

If you want to learn even more about why pumpkin rocks, check out this site.

Now, onto the recipes! Here are my top pumpkin-lover recipes from my blog and a few other places 🙂

pumpkinrecipes banner

Here are a few ideas for savory pumpkin recipes:

If you’ve ever wanted to learn how to make your own pumpkin puree from a real pumpkin, check out this post about How to Make Your Own Pumpkin Puree.

What are your favorite pumpkin recipes? Feel free to share below! 🙂

Strangers on a Plane: Be Willing to Be Bothered

To be seen.

To be heard.

To be valued.

These are three things all human beings desire.

Yet, we can get so caught up in our own lives that we miss opportunities to connect with other human beings in a meaningful, authentic way. All of us have things to do and hate to think we’ve wasted any of our precious time.

After speaking at a conference in Vegas earlier this year, I prepared for a long day of travel back to the East Coast. The first leg of my trip brought me to Denver for a brief layover before the final three hours back to Baltimore. On the full flight to Denver, I sat at a window seat, and a middle-aged man in glasses sat between me and the aisle passenger who was en route to Albany, New York, my mother’s hometown.

I noticed he didn’t have much regard for personal space and was a bit more in my bubble than I would’ve preferred, but I didn’t let it get to me. After he ordered two screwdrivers on an empty stomach for a 90-minute flight, I have to admit, I didn’t know what to expect, but we ended up having a lovely conversation.

He told me about his concerns about his daughter going away to college next year to play soccer and shared his fears around her safety and wellbeing. She grew up in a protected and guarded environment and hasn’t learned how to cook or do her laundry, even though he and his wife love to cook and his wife used to own a cleaning company. But she’s a smart girl, a talented athlete, he assured me; she has a good head on her shoulders and strong values.

He talked about his wife and how he doesn’t deserve her. He told me how fantastic she is and how she takes care of their grandson, cleans and landscapes her son’s home, and shares his joy of food and cooking. He said he doesn’t know how his kids turned out as well as they did, despite how much he messed up as a dad. He said they are who they are in spite of him. He shared that his wife owned her own cleaning business and recently retired. He talked about his kids and his grandchildren. His 2-year-old grandson, Albert, that he couldn’t wait to see upon his arrival in Denver.

I could sense his discomfort with seriousness and authentic emotion, as he frequently made side remarks that seemed to be a cover for his discomfort with talking about deeper, personal topics.

I told him about my work, my family, nieces and nephews, journey with overdoing it. He asked me where my overachieving comes from. I told him I’m afraid of being worthless or being nothing and knew how ridiculous it sounded. “You are smart and communicate well. You’ll be fine.” He said I should have three kids and make it my mission to have a significant impact on their lives as my legacy. We’ll see about the three kiddos part, though the idea of having my legacy run through my family was one that resonated.

We landed in Denver and deplaned. I waited for him at the gate to shake his hand and say goodbye. He insisted on giving me a hug, and with that, we went our separate ways.

I had other things I could have been doing on that flight. I had emails to respond to, books I could have been reading, and conference summaries I could have been writing.

But the stranger next to me wanted to engage, to connect, and to be seen, and fortunately, for that 90-minute flight, I was willing to connect.

What would have happened if I hadn’t let myself be “bothered”?

Very likely, nothing significant would have changed in either of our lives as a result of not connecting, but why not take a moment to have a shared experience with another human being if it’s possible to do so?

I was grateful for my time with the stranger on the plane, and I’m glad I was able to get over some of my initial judgments of him and connect over conversation.

As I boarded my connecting flight to my final destination of Baltimore, I saw two empty seats near the front of the plane next to grey-haired woman with glasses wearing a red fleece jacket. I scooted by her to sit at the window seat, and we started talking almost immediately, hoping it would deter someone from sitting between us.

She was quite chatty and so full of life that I couldn’t help but engage with her. Her name was Valerie, and she was flying to Baltimore to visit her daughter and grandchildren in Fredericksburg. She told me she had always been “a religious person” but had a one-night stand that ended up in pregnancy. Not knowing what else to do, she married the father and ended up in an abusive relationship that she ultimately left. Out of it came a blessing – three children that she clearly adores.

She lost her fortune in the 2008 economic recession and has been living modestly ever since. She suffers from a great deal of pain due to numerous injuries and accidents throughout her life and spends 90 minutes moving each morning so she can feel good enough to engage in the day. She said her mind is still very active, but her body is a bit limited because of the amount of pain she experiences on a daily basis. Nevertheless, she has maintained an optimistic attitude:

“I can either sit around and wallow in my pain and do nothing, or I can go out and do things and hopefully forget about the pain!”

A retired graphic designer and associate professor, Valerie is nearly 70 years old. “I got my second Master’s degree when I was 50,” she told me proudly. As a young girl, she always loved coloring, but there was a boy in one of her classes who was so artistically talented that she didn’t feel like she measured up, so she dropped art and didn’t pick it up again until her mid-50s.

With a passion for learning, she took up painting – acrylic and digital – about 15 years ago. Painting is now a source of great joy for her. She paints scenery inspired by the vegetation, landscape, cafes, wine and coffee, and people of her hometown in Coeur d’Alene, Idaho.

I asked her if she had any pictures of her artwork, and she excitedly pulled out her phone to show me. One, in particular, was of a scene from her favorite cafe, Bakery by the Lake at Parkside.

She showed me pictures of digital artwork she created of horses and dogs and friends. One was a painting she created of her friend, who is nearly blind, that was a rendering of a photograph from a trip he took to Italy. She included his wife and seeing eye dog in the picture and when he saw the picture through whatever limited vision remains, he wept. She touches people with her paintings, bringing them to life on the canvas and giving them a sense of belonging.

Her blue eyes sparkled, as she continued sharing more of her story and life with me.

She told me about her best friend, Andy, who is nearly two decades her junior but whom she delights in and vice versa. He told her he thinks one of the reasons they met was for her to show him what it was like to be young.

She loves spending time with her friends at coffee shops where they are regular patrons, and being with her sweet little granddaughter, Alexandra.

“’Simplify and laugh every day,’ that’s my motto,” she told me as she smiled playfully.

Valerie asked me what I do and I told her I help rehumanize the workplace with compassion, gratitude, caring, and kindness. Her face lit up. “What a wonderful thing to do! Your work is so needed in our country right now. People are so unkind to each other.”

As our plane made its final descent, she thanked me for listening and for taking so much time to look at the pictures of her family, hometown and paintings. She apologized for being a bother and keeping me from other things I could be doing.

As I write this, it saddens me that we feel like we have to apologize for “wasting” people’s time when all we are trying to do is connect with another human being, to be seen, to be heard, to feel like we matter.

It’s like each of us is still five years old, hoping mom or dad will notice what we’ve created, built, drawn, or painted and tell us it’s beautiful and that we are important. We are hardwired to connect and we long to be seen.

So many people feel alone and like no one really cares about what they think or feel or have to say. So they don’t “bother” people to have conversations and instead keep their earbuds in, their heads down, and watch yet another movie on their phone.

Sometimes, our fear of rejection overrides our deep longing for connection.

Perhaps all of us could be a bit more selfless and not be so quick to try to protect ourselves from conversations with strangers. It has become entirely too common to outright ignore people in our increasingly digital age.

Even if the person seems to be a bit of a jerk, why not give them a chance? I’ve found that the most disgruntled and unkind people are the ones who need love and attention the most but are too stubborn or hurt to ask for it.

You might be the only person who makes them feel heard all day.

You might be the only person who truly sees them.

You might be the only person who makes them feel like they matter.

The next time you’re on a plane, on the train, in line at the store or standing in an elevator and you have an opportunity to interact with another human being, let it happen.

Take your ear buds out and put your phone down. Notice the people around you. Initiate connection.

All of us deeply long to be seen, heard and valued. We want to feel like we belong, like we matter, like we are worth talking to and interacting with, like we have something worthwhile to say.

Think about what you can do to be more intentional in your interactions.

Be willing to be bothered.

Who knows, you might make a new friend.

Me and Valerie Scott!

For another powerful experience I had after meeting a stranger on a plane, check out this story about how to Be Somebody’s Mary.

A Healthy Foodie’s Ultimate Guide to Chicago

My husband, Bill, and I were recently in Chicago for a week, celebrating our 7th wedding anniversary. We had an amazing time. Think of all of the offerings of New York City but in a friendlier, cleaner, more laid back environment.

That’s Chicago.

We believe in really celebrating each year of our marriage and travel to a new city each year to eat, explore, rest, and spend most of each day outdoors. We splurge in just about every way because we believe our relationship is worth it.

Our trip to Chicago was no exception.

We had beautiful weather (apparently, August is the time to go…not so much in February or one of the winter months). Most of the time when we travel, we go for less time or have other commitments like weddings to break up the trip. This time was the most like our honeymoon – seven days with just the two of us!

One of the things that surprised me most was that Chicago is one of the cleanest cities I’ve ever been to and one of the most beautiful.

There were flowers and parks at every turn! I felt like I was in a cute European city at times.

Dozens of people shared recommendations with us and we followed quite a few of them. I thought I’d put together a post with all of the places we ate, things we did, and where we stayed. If you are ever planning a trip to Chicago or know someone who is, you’ll have it all in one place!

Because of my dietary restrictions (no gluten or milk products), I could have been limited in Chicago – the city of deep dish pizza – but I’m happy to say we had lots of incredible meals that both of us enjoyed. Everywhere we went was accommodating and many places had gluten-free menus, so I didn’t feel the least bit deprived. Here’s the scoop on places to eat and fun things to do! Click on the red hyperlinked titles to go to each place’s website to learn more.

Where We Ate

Beatrix

The Scoop: With multiple locations throughout the city, this place is a solid pick for any meal, and it was our very first stop once we arrived. According to their website, Beatrix is a neighborhood coffeehouse, restaurant and meeting place in Chicago’s River North, Streeterville, and Fulton Market neighborhoods. The menu features healthy meets delicious options, and also includes an iconic coffee and pastry counter, including signature cookies and in-house bakery favorites. That was enough to sell us, so we went for lunch.

What We Ate: Bill had the Kennebec fries with crispy lemons and chilis and Dr. Bob’s turkey burger served with poached egg mayo and a quinoa & almond kale side salad. I wanted something simple, so I opted for the grilled chicken kebab served on top of English pea hummus with lemon vinaigrette and a cucumber salad. I could have eaten an entire bowl of the hummus. The flavors were on point. Visit their website here for menus and a list of their locations.

The Purple Pig

The Scoop: When one of my coworkers found out I was going on a trip to Chicago, without hesitating, she said: “You HAVE to go to The Purple Pig.” She had recently been and said the trip wouldn’t complete without a meal there. Another Facebook friend also recommended it, and even our Uber driver was jealous as he dropped us off because he hadn’t been in some time. Since opening in 2009, The Purple Pig has been named one of the “10 Best New Restaurants in America” by Bon Appétit magazine, showcasing the flavors of Italy, Greece and Spain. They don’t take reservations, so it’s best to go as early as possible because they’re pretty much always busy.

What We Ate: Despite its name, there are a bunch of vegetarian and seafood options available in addition to their signature trio of “cheese, swine and wine”. I had my eye on the octopus appetizer because it was so highly recommended, but we arrived so early that the chef hadn’t fully prepared all of that day’s octopus.

Womp womp. Bummer.

We started with an appetizer of shaved carrots with kumquats (a small citrus fruit) and spinach served on top of a tahini-based spread and sprinkled with pumpkin seeds and peanuts. The flavors and textures were out of this world amazing. We had another seasonal appetizer of mussels served with cauliflower, mushrooms, and rice, and Bill had the milk-braised pork shoulder (the best he’s had, he said).

Just as we were closing out our check, our waitress came up to us with a smile, “The octopus is ready!” We knew we had to try it, and OH MY GOODNESS are we glad we did! It was Bill’s first time eating octopus, and he devoured it along with me.

The grilled octopus was served with fingerling potatoes, green beans, and the best salsa verde I have ever had in my life. It was one of our top three dishes of the entire trip! Check out The Purple Pig’s menu and learn more here.

Hi-Vibe Superfood Juicery

The Scoop: After getting pretty stuffed the night before at The Purple Pig, we wanted something light to get the day started on the day of our anniversary, so we jogged to Hi-Vibe Juicery, which was about a mile from our hotel. I had stalked their website and knew they had a variety of elixirs, smoothies, juices, and broths that would nourish my body (and they’re all paleo and 100% organic, too!).

What We Drank: We started the day with a Kill Shot (camu camu berry, oil of oregano, echinacea, ginger, turmeric, black pepper, lemon, green apple) to get our immune system and digestion going. We also had one of the coconut and apple cider vinegar drinks (the name is escaping me!) to rehydrate.

I ordered a serving of their activated bone broth made with these nourishing and immune-boosting ingredients: 100% grass-raised beef + pastured chicken bone broth spiked with a signature blend of ginger, turmeric, apple cider vinegar, coconut cream, and sea salt, brain octane, MCT, oil of oregano, black pepper extract, cayenne, grass-fed butter, and dulse (seaweed). It was so full of flavor, and introducing a warm, healing liquid like that to your stomach first thing in the morning can really help rev up your digestive system to take on the day. I also stopped by their second location a few days later and grabbed the Mood Mylk, but I’d love to try their Shaman Shake and Golden Mylk. This place is one of the best juice and smoothie bars in Chicago. For more info and the full menu, click here.

Wildberry Pancakes & Cafe

The Scoop: Bill and I love breakfast food, so we wanted to go to a top-rated spot for brunch on our anniversary. What drew me to this place was the variety in the menu and the fact that they have gluten-free breakfast options. Apparently, the waits can run nearly 90 minutes on weekends, so get there early!

What We Ate: We had a delicious meal, and I was even able to have gluten-free pancakes (you wouldn’t even know they’re gluten-free!) as a side to my meal. I got the vegan breakfast hash served with hash browns, spinach, wild mushrooms, avocado and their homemade gluten-free veggie burger. I topped off the burger with an overeasy egg.

Bill had the Fresca omelet made with sundried tomatoes, provolone, basil and avocado. I had a bite, and it was delicious! He also got a side of their cinnamon roll pancakes, and both of our bellies were happy when we left. Here’s their full menu and website with locations.

Maple & Ash

The Scoop: We wavered between several options when deciding where to spend our anniversary dinner but ended up picking Maple & Ash because of their high reviews online. What an experience! From the photo booth (which included a GIF-maker!) on the first floor to the buzz and vibe of the main restaurant, we knew we’d made the right choice.

What We Ate: Everything! At least that’s what it felt like when we left 🙂 We were welcomed with a dish of blistered shishito peppers and radishes served with sea salt and chilled butter along with a welcome cocktail made with vodka, blood orange bitters, lemon juice, elderflower, and vermouth. I’m a bit of a teetotaler and usually get mocktails when we go out to eat, but this drink was one of the best I’ve ever had. It was so light and smooth that I ended up having two.

Dinner was over the top delicious and fun. Bobby was the best waiter and really made the meal special. We started with the roasted beet and shaved greens salad served with rosemary roasted almonds and ordered their signature fire-roasted seafood tour (YOU HAVE TO DO THIS), and it was divine. I had the halibut for my main course, and Bill had the Skuna Bay salmon. Despite how majorly stuffed we were, we had to say “yes” to the make your own sundae dessert bar. I opted for blueberry sorbet, and Bill had ice cream.

Girl and the Goat

The Scoop: Bill and I have been fans of the Bravo show, Top Chef, for years, so when a friend recommended this restaurant and we saw that Top Chef’s first female winner was in charge, we knew we had to go. Reservations are tough to get at this place, so I would suggest booking at least a month out or do what we did and stop by at the start of dinner service at around 5pm on a weekday. We were seated immediately and just had to be out by 6:30, which wasn’t hard.

What We Ate: Girl and the Goat is a small plates restaurant (think tapas-style), so we ordered a few different dishes to share before heading to see Hamilton in downtown Chicago. We started with the kohlrabi salad, which was served with fennel, evalon (on the side – this is cheese), toasted almonds, roasted shiitake mushrooms, and blueberries. It was a neat combination of flavors and textures but was a bit salty for me. We tried the roasted cauliflower served with pickled peppers, pine nuts, and mint and enjoyed that.

Our favorite dish was pan-roasted halibut served with marcona almond butter, white asparagus, blueberry nuoc cham (a Vietnamese dipping sauce), and beech mushrooms. The marcona almond butter was out of this world. We wanted to lick the bowl when we were finished. We also ordered the sautéed green beans topped with a fish sauce vinaigrette and crunchy cashews and the seared scallop & sausage summery succotash served with green harissa. This place is a must-stop dining spot on a trip to Chicago, so check it out!

Real Good Juice Co.

The Scoop: I love food puns, and this place was full of them (how about the Kal E. Kapowski Smoothie…Saved by the Bell, anyone?). For more punny names, check out their full menu here. According to their site, this is what they do: “We are a company that makes juices that are real good. Cold pressed juices, locally sourced and organic smoothies, salads, granola and other stuff.” I’m in.

What We Ate: We stopped by for a late lunch after our day at the spa (info below!) on our anniversary. We shared an order of their avocado toast served on gluten-free bread, and I had one of their elixirs. What really brought us there was the promise of dairy-free frozen yogurt (chocolate!). We shared a serving of that topped with chocolate avocado mousse (like this recipe on my blog) and cacao nibs, which I’ve written about here. We swung by again on another morning midway through a run to have a juice to start the day. I always look for less than 10 grams of sugar in juices and make sure they are cold-pressed. Check the label because a lot of “healthy” juices can be super high in sugar.

Wheat’s End Cafe

The Scoop: If you are gluten-free and miss things like biscuits, donuts, bread, muffins, and even bagels, Wheat’s End Cafe has you covered! The cafe is located in the Lakeview area of Chicago and is 100% gluten-free. In 2007, a friend of Wheat’s End co-owners Susan McMillan and Amelia Fonti was diagnosed with Celiac Disease. Soon after, Amelia learned that she, too, was gluten intolerant. They became aware of the growing unmet need for gluten-free food that did not compromise taste and texture.

What We Ate: We started with a warm cinnamon roll because who doesn’t love cinnamon rolls?? Bill ordered avocado toast with an overeasy egg on top and gobbled his up. I ordered the shakshuka pizza, which is basically eggs on a pizza (all dairy-free, too!), served with a vegan pesto sauce. I wanted to love it, but the crust was a little tough to cut through, and the cheese slid off pretty easily. The flavors were great, but I’d definitely order a biscuit, avocado toast, or a pumpkin donut next time since those were all highly rated…and more breakfast-like. The menu was so extensive, I’d definitely want to go back to try more!

Left Coast Food & Juice

The Scoop: This place was recommended by my boss’s daughter, Ann, who recently moved to Chicago. After checking out their website and learning a bit more about their story, I was sold. Here’s what they have to say: Left Coast was created from the idea that eating healthy should be quick and easy and still taste delicious […] Our philosophy is to change the perception that eating healthy is dull and flavorless.

YES. YES. YES to all of that.

What We Ate: I wanted something light and refreshing, so I ordered the Jimmy Ching salad made with napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, and a Chinese mustard vinaigrette. I added some tofu to my dish for a bit of protein. It was the perfect summer salad. Bill ordered the morning buzz smoothie: espresso, cacao, peanut butter, maca powder, banana, and dates. I had a few sips, even though I don’t love the taste of coffee and really liked it. This is a great place to check out for a salad, bowl, juice or smoothie!

Ēma

The Scoop: My friend Sara, who is a fellow gluten-free foodie, enthusiastically recommended this tapas restaurant after a recent trip to Chicago. I’m so glad she did! Everything was delicious. When we arrived at the hostess stand, I saw a business card with the name “Aaron Covert, Executive Chef” on it and instantly recognized the name. We graduated from college together, and he has clearly made a name for himself, so we were that much more excited to eat there.

What We Ate: It was so hard to choose from their menu, but we were happy with everything. To simplify things for you a bit, we had the following dishes:

  • Basmati and Beluga Lentil Salad served with crispy shallots, yellow tomatoes, cucumbers, pistachios, and an orange vinaigrette. It was a light, refreshing summer salad and a great start to the meal.
  • Green Falafel with garlic tahini (I asked for a side of their garlic hummus, too – AMAZING!
  • Brussels Sprouts with crispy shallots, pumpkin seeds and sherry glaze
  • Black Lime Shrimp served with tomatoes and aleppo pepper.
  • Sea Bass special served with thinly sliced summer squash

We could have easily ordered five other dishes because everything sounded so amazing. We will definitely be back! Make sure you get a reservation, as this place gets quite busy.

The Chicago Diner

The Scoop: Because of its gluten-free options and focus on plant-based eating, The Chicago Diner was recommended by several friends. It’s in a cool artsy area of Chicago that we hadn’t been to and was within walking distance of Wrigley Field, so it was a great stop before the game. The diner is 100% vegetarian and full of vegan and gluten-free options.

What We Ate: I went with the potato tempeh hash, which consisted of crumbled tempeh, sliced potato, roasted red peppers, and onions seasoned with crushed red pepper and fennel seed. I ordered it with scrambled tofu that looked like and actually had the texture of scrambled eggs. Even Bill was surprised and approved of it, and he doesn’t even like tofu. You have to try it. It was so full of flavor and well seasoned. If we weren’t feeling so pleasantly full (but not stuffed) from brunch, we might have gone for one of their signature vegan milkshakes or their vegan and gluten-free cheesecake. Maybe next time!

Summer House Santa Monica

The Scoop: Our host at the Thompson Hotel recommended this place and we were so glad he did! What a beautiful spot. You feel like you’ve been transported to California and are hanging out in a Santa Monica summer house! It was about a mile and a half from Wrigley Field and served as our post-Cubs game meal. We had a fantastic experience and can’t say enough about how the generous and hospitable staff there treated us as we celebrated our anniversary.

What We Ate: We love guacamole but hadn’t had any yet on our trip, so we started with the guac appetizer (freebie as a result of using the Yelp! app!). We shared a few small plates including caramelized Brussels sprouts served with pancetta, whole grain mustard, and balsamic vinegar and the Emerald Kale Salad made with shredded brussels sprouts, local apples, toasted cashews, and mustard-citrus dressing. We also shared the wood-grilled fish taco platter served with black beans and rice, cilantro, salsa, and guacamole. Everything was on point, and even though we were full by the end, we each snagged a cookie from their pastry bar on our way out. They have a talented pastry chef onsite, who also happens to make gluten-free and dairy-free cookies as well, so I got the chocolate walnut cookie, which tasted just like a brownie. It was decadent and no one would possibly know it was gluten and dairy-free. 

The Little Beet Table

The Scoop: We checked out one of these on a recent trip to NYC, and after scoping out the menu, we decided to go there for our final brunch. We got there just as they were opening, so we were served quickly and had a wonderful experience. It helps that the restaurant is 100% gluten-free, which meant my options for ordering were endless!

What We Ate: We started with their banana bread served with housemade hazelnut butter. Oh my goodness. We ate the whole thing. If you can’t tell that I have a deep affinity for Brussels sprouts, you’ll know that now because we ordered them for the third time in one week – roasted Brussels sprouts served with salsa verde and sea salt. For our main entree, Bill had the avocado toast with bacon (some of the best he said he has ever had – perfectly cooked bacon), and I opted for something out of the ordinary – crispy spirulina rice. It was a round of jasmine rice served with shishito peppers, garlic, soy, ginger and topped with a farm egg. It was one of my top three favorite meals of the entire week. Perfectly seasoned, packed with flavor and fun textures, and covered with a sauce that put it over the top, this meal was a winner.

Brightwok Kitchen

The Scoop: This was our final food stop in Chicago and definitely the right choice. Brightwok Kitchen is a veggie-focused, Asian-inspired restaurant. Think of Chipotle for Asian food or sweetgreen for salads and add some on-the-spot wok preparation, and you’ve got Brightwok Kitchen.

What We Ate: It was hard to decide what to get, but I went with the Earth, Curry and Fire bowl served with chili coconut curry (I asked for mild), brown rice, tofu, kale, onions, carrots, bell peppers, and a crispy egg on top. Bill ordered the Everyday Eat Right Bowl with thai basil dressing – holy flavorville! That thing was the best. With so many options, many of which are gluten-free, you can’t go wrong!

What We Did

So, it might seem like all we do on vacation is eat, but we also love to explore new places. I’ve listed below some of the places we went to and things we did. Feel free to click each title to be linked to the website, so you can learn more.

For more recommendations in and around Chicago, visit Time Out Chicago Magazine.

  • Allyu Spa: Bill took me here for our anniversary for their couples retreat package complete with a 90-minute couple’s massage and sauna treatment. It was incredibly relaxing and one of the highlights of my week.
  • Wrigley Field: If you’re in Chicago, go see a Cubs game. It was the first time in years that I’d been in a full stadium (the Orioles are pretty terrible!), and the fans there are passionate and die hard. The chant they sing at the end when they win and the real organ that plays at each game are worth the price of admission!
  • Wendella Architectural Boat Tour: You absolutely have to go on one of these if you are in Chicago. Our tour guide was entertaining and incredibly knowledgable as he taught us about the history and architecture of the city. There are other boat tour companies that you can get deals to on Groupon.
  • Millennium Park and Cloud Gate: This is where you’ll find the famous reflective bean, tons of green space and outdoor events happening throughout the summer. 
  • The Escape Game Chicago: This was one of the coolest escape rooms we’ve ever been to. We did Gold Rush by ourselves and got out with 13 minutes to spare and teamed up with another group to escape Mission Mars. I highly recommend this place for an hour of fun!
  • The Great Escape Room Chicago: Can you tell we are a bit addicted to escape rooms? This one was one of the most unique experiences we’ve had. We did the Sherlock Library and escaped with under two minutes to spare!
  • CIBC Theater: We had to see the broadway show, Hamilton. It was amazing. The music is stuck in our heads days later. Go if you can!
  • io Improv: The improvised Shakespeare shows are phenomenal. A member of the audience gives the cast the title of a play and in 60 minutes, the actors come up with a completely improvised play. It was so fun and full of laughs.
  • Navy Pier: This is the most visited spot in Chicago and for good reason. It was one of the first places we walked to when we arrived in the city and offered a beautiful view of the city. From the new ferris wheel to the botanical garden and award-winning theater, it’s a spot you won’t want to pass by on a trip to Chicago.
  • Lincoln Park Zoo: We stopped by the zoo for about an hour or so before heading out on the boat tour, so we didn’t see much, but going to the monkey house was enough for me! I could watch the monkeys and gorillas for hours. The best part about the zoo? Admission is FREE!
  • Division Street Farmer’s Market on Saturdays from May-October. From the gluten-free crepes to the dozens of produce and flower vendors, this is worth a stop on a Saturday!

Where We Stayed

I have to admit. We did it up with hotels this trip. We usually stay in Airbnbs for the bulk of our trips and use Hotels.com or HotelTonight to book one night. I had a connection in Chicago who was kind enough to help me coordinate our stay at two of Chicago’s best hotels in the Gold Coast neighborhood. Both were in the best absolute best locations.

  • Thompson Hotel: Nicholas, who was at the front desk, gave us great recommendations for where to eat, including Summer House Santa Monica. We also had a treat in our room on our anniversary sent by a colleague, so that was a special touch!
  • The Talbott Hotel: We were warmly greeted by Perry when we arrived at The Talbott, which is run by the same group as the Thompson. Perry made us feel so welcomed and special, and he is one of the kindest people I’ve met and always had a smile on his face. We received two free drink coupons and food vouchers upon arrival and had a lovely stay for our final three nights of the trip.

I highly recommend both of these hotels! If you’re looking for regions to stay, try for east of Route 90 and North of Roosevelt Road. There’s a lot going on in North Chicago as well, like in the Lakeview area, but it’ll be a little more of a drive to the heart of downtown.

Reader Feedback

That’s a wrap, my friends! A labor of love to share with you all of the greatness and deliciousness we found on our trip to Chicago. Feel free to chime in with anything we’re missing below!

Picture Not So Perfect: Real Life Behind the Highlight Reel

We take pictures to preserve memories, so we can look back on them in the future and reminisce about those moments. I have dozens of photo albums full of pictures from childhood through today. I still print off digital pictures and put them in frames and albums because there’s something special about holding a picture in your hand and not just looking at it on your phone.

Before the digital age, taking pictures was marked by surprise and spontaneity. We had to wait until the entire roll was full before turning it in to get all of our images developed. We’d pick up the envelope and eagerly flip through and see which ones were worth keeping. We didn’t have the option of editing them or curating a collection of only the best images.

I still love pictures today, but in recent years, I’ve let how I look in them impact me and how I think of myself more than I’d like to admit.

Around this time last year, Bill and I were on a trip to Colorado to celebrate our sixth wedding anniversary and his cousin’s wedding. I was feeling more energized than I had felt in months after spending the better part of last year recovering from Epstein-Barr Virus. I was ready for the hours of dancing that was sure to follow the outdoor ceremony because Bill and I love to dance.

It was a beautiful day, and we were taking pictures with a backdrop of the Colorado mountains behind us. The scenery was picturesque and looked like something out of a magazine.

As we prepared to snap some pictures, I remember feeling pretty good about myself. The lack of humidity meant a great hair day, and I was wearing a dress I’d bought the year before at Marshall’s that was comfy (and had pockets). We smiled as someone took a few photos, photos I hoped would be picture perfect, capturing the essence of that moment and the beauty of the day.

I waited until just Bill and I remained.

Then, I looked at the photo.

“YIKES!” I remember thinking, as a feeling of disgust crept up inside of me.

“My arms and legs look so BIG! That dress is TOO short. Rachel, what happened??”

I thought back to three years prior when I was about 20 pounds lighter and satisfied with nearly every picture I took. This picture was not the same person.

I proceeded to crop the photo from the waste down, so no one could see my thunder thighs (yes, we are each our own harshest critic). That way, no one else could judge or critique my not-so-toned body. I posted an image I was sort of okay with on social media.

I remembered not too long ago – only about four years or so – when just about every picture taken of me was worthy of sharing.

No filters or cropping needed.

I was thrilled with how I looked.

What most people didn’t know about those pictures was that I was coming out of a defining part of my health journey, restoring my health after being clinically malnourished. As I’ve shared before, I was concerned about my body and my ability to have kids because I had lost my menstrual cycle for seven months in the midst of my weight loss. That’s the truth about what was behind my smile and that sassy blue dress.

I hadn’t had my big career breakthrough yet. I had barely dipped my toe into the personal and relational growth that I’ve experienced since then.

But, man, did I like how I looked in pictures.

Fast forward to 2017 to the Colorado photo. In all honesty, I hadn’t exercised consistently for over a year, primarily because I was recovering from an acute form of mono and had completely burned out. I was just trying to rebuild enough energy to go about my daily activities, so looking toned and fit wasn’t at the top of my priority list. It wasn’t even on my radar.

Having all of my insecurities shoved into my face as a result of looking at one picture made me feel like I’d been blindsided.

As women, we can feel so insecure when we look at certain pictures of ourselves. We berate ourselves when our face or legs or arms or butt or tummy doesn’t look slim enough. Body shaming is a universal struggle for many of us, yet our perceptions are rarely based in reality.

I’m sure some of you looked at the picture above and did not see anything remotely like what I saw. Maybe you thought, “What is she talking about? She looks fine. She’s just being really hard on herself.”

And you’d be right.

Because our perception is not reality.

I’ve heard women who weigh 125 pounds and women who weigh 185 pounds look at pictures of themselves and say the exact same thing, “Ew, I look fat.”

Instead of living our lives, we spend more time than we’d like to admit cropping, curating, editing and perfecting an image of ourselves and our lives to share on social media.

Do you know what this body shaming does?

It causes us to miss the moment, the joy, the love, the happiness, the people, the experience itself.

I was talking to my husband, Bill, about this over lunch, and he commented that we used to wait and see pictures because it took time for them to develop. Now we can see them immediately, and we can edit them to look more attractive in seconds.

That’s not real life. 

Bill is a teacher and commented that his young teacher friends are especially image conscious. When they take group photos, everyone looks at and comments on themselves and how they look in the picture. With all of the pressure from social media and online dating, our images are more carefully curated than ever before. We only want to put forth images of ourselves and our families that look flattering.

Granted, there is nothing inherently wrong with wanting to look good in a picture. It’s totally normal to want physically flattering pictures of ourselves, but our degree of obsession around it is unprecedented.

We let our perspective ruin our pictures and special moments in our lives. We let how we think we look interfere with how we want to live.

Around this time last year, I was talking to a friend who was going through a divorce and had gained a noticeable amount of weight. She doesn’t like to be in pictures with her kids, knowing that other people might see her and judge her.

Do you think her kids cared what their mom looked like, or do you think it mattered more that they were in the pictures with her? When it’s her time to go, do you think her kids will wish they had a more attractive mom or more photos of their mom?

I don’t say this to shame and judge anyone in a similar situation, but I know firsthand what this kind of body shame does to us and to our lives.

When we constantly live out of a place of insecurity, we rob ourselves of living. We shine a little less brightly, love a little less deeply and live a little less fully. The pain of living less fully will eventually surpass the pain of being insecure in our bodies.

Here’s the truth.

The body you have in this moment is yours.

It is a gift from God.

Maybe you’ve neglected it, “let it go”, or forgotten about the importance of loving and honoring it by nourishing it and taking care of it. Maybe you just had a kid or have three kids or lost a loved one or went through a bad breakup or hate your job. Maybe your body is taking the brunt of all of your emotional pain. Maybe you are as harsh as or even harsher than I’ve been in this post when you judge yourself in pictures.

Whatever you are dealing with, you are worthy of living fully and being loved – regardless of how you look.

Regardless of whether we see an extra wrinkle, skin fold, double chin, cellulite, or varicose vein, can we be a little kinder to ourselves and not allow our pictures to define our worth?

The reality is, we can still experience so much love and joy in our bodies, even if they don’t resemble the ideal standard we have in our minds. God can use us and our bodies regardless of what we perceive to be limitations – physical or otherwise.

I want to leave you with one more story about the power of perception and the truth about our bodies.

At the end of last summer, I was seeing a massage therapist who practices “visceral massage.” In other words, she uses her hands to move and release fascial restrictions in my abdomen and pelvis to encourage the normal movement and function of my internal organs. She helped me release some physical stuckness and shared insightful nuggets of wisdom every time we met.

During one session, I had to lay on my side, so she could do work on my back. I noticed my shirt come up a bit and could see my belly generously taking up its space on the massage table. For most of my life, my stomach had always been flat, but now it wasn’t. I felt sad, ashamed and embarrassed.

I shared how I was feeling with her and, at the end of our time together, I showed her a picture of me from an event four years prior, when I was about 25 pounds lighter. I told her how I liked that face more than how my face is now. It was thinner and more attractive, I thought.

She said she liked the “now” me better, and when I made the comment about my face being fuller, she responded in her kind and gentle way with a beaming smile and these words:

“Isn’t that radiant?”

Radiant.

Did she know that “radiant” is one of my words and that it perfectly captured how I want to show up in this world?

She said I was radiant.

I had never thought about it that way, that I may have looked better and more alive, with a fuller face.

I was moved to tears as I let her words lift my broken spirit.

Yes, I am radiant.

I have a fire flowing through my veins and a light burning bright in my soul. It’s who I was made to be. I wasn’t meant to hide it.

What would happen if we stopped critiquing our (and other’s) worth by our pictures?

What if we chose to see the whole person behind the image in the photo instead of just what society has brainwashed us to notice?

What if we could offer ourselves a little more grace and compassion and a little less shame and judgment?

As much as I loved the way I looked in that electric blue dress, I love who I’ve become as a woman, a wife, and a friend more in the less physically flattering photo.

One year later, as I look back at that same photograph, I don’t have the same emotional reaction to it. I have more grace for the woman in that photo, knowing how far she has come in the past year and in this lifetime.

Instead of pasty thighs and not-so-toned arms, I see a women who has come a long way, a woman who has grown and transformed, a woman who has been strengthened and anointed, a woman who loves and who is loved more deeply than ever before. I see a beautiful, beaming woman who is becoming more comfortable with and less apologetic about who she is.

I hope that reading this invites you to shift your mindset.

I hope it gives you a new, more life-giving perspective to consider about your body.

I hope it gives you the courage to see the whole person, not just the perfectly edited, cropped and curated version of yourself that shows up in photos.

Writing posts like this takes a lot out of me because, in them, I am exposed. I’m not hiding behind success, accomplishments or a pretty smile.

I’m sharing anything but the highlight reel because it matters more to me to be real.

If this resonated with you, I’d love to hear from you below or by email. Send me a photo from your journey that has a story behind it even if you don’t love the picture itself (connect (at) rachelsnourishingkitchen.com). I’m honored to walk alongside you on this journey of discovery, acceptance and grace. 

7 Healthy Dining Spots in Lake Placid, New York (And Why You Should Go There on Vacation!)

Since I was a little girl, my family has spent our summer vacation in the Adirondack Mountains of Upstate New York.

My mom’s family is from the area, and she spent summers as a kid in Keene at her parents’ farmhouse, working at The Land of Make Believe as a teenager. My dad fell in love with her and the area over 40 years ago when they started dating. My parents love Upstate New York so much that, after decades of renting other people’s cabins, they bought their own place in Wilmington, just outside the resort village of Lake Placid. It’s been in our family for over 15 years and will remain for years to come.

Each summer, Bill and I return to our grounding place, to small towns where time stands still, and to the breathtaking beauty of the Adirondacks. We go to be near the mountains, lakes, streams, cleansing air, and for peacefulness that being in nature brings.

If you’ve never been, I highly recommend it as a travel destination, especially if you like being outdoors. The days are typically mild, and the summer nights are often so chilly that you need to bundle up and wear a sweatshirt or jacket.

Our favorite thing to do while we are up there is hike one of the hundreds of peaks in the region. If you’re looking for options, I suggest checking out this site, which sorts hikes by distance and difficulty. Bill and I try to climb one of the 46 High Peaks each year, but we also love to do shorter climbs, including Ampersand, Round Mountain, and Hurricane. With all of the lakes in the area, we also love to canoe, paddle board, or make friends with people who have boats 🙂 It’s also a great spot for fishing.

My family of triathletes swims, bikes and runs throughout their time there. I love to go for a run around Mirror Lake or near my parents’ house and take in the mountain views. One of the Ironman triathlons (140.6 miles – 2.4 mile-swim, 112 mile-bike, 26.2 mile run) takes place in Lake Placid each July and draws in thousands of athletes and their friends and family. If you’ve never witnessed an Ironman race, I highly recommend attending one. We volunteer each year at one of the bike aid stations and cheer in the runners at the finish line in the evening. It’s an incredible testament to the power of the human spirit and a feat of the body and mind. My dad has finished the Lake Placid Ironman six times; my sister, Jane, three times; and my husband, Bill, once. To learn more about the race, click here.

When Bill and I are on vacation, one of the things we love to do is find delicious and nourishing places to eat. With my dairy-free, gluten-free limitation, I have to be selective about where to dine out, but I have become particularly skilled at discerning where to go. I don’t think that being away from home means that we have to sacrifice nourishing ourselves. My goal is to find places that serve delicious and nourishing food. It’s totally possible.

Here is my list of seven spots to dine in Lake Placid, New York!

Green Goddess Natural Foods

Locations: 2051 Saranac Avenue, Lake Placid, NY; 2419 Main Street, Lake Placid, NY
Contact: 518-523-4676, www.GreenGoddessFoods.com
Meals: Breakfast, Lunch, Dinner, Snack

This is my #1 spot because it’s a cafe and a grocery store. If you consider yourself to be a healthy foodie, then you have to know about this place. Originally located on Saranac Avenue on the way out of Lake Placid, Green Goddess Natural Foods has expanded and recently opened a second location on Main Street.

At both locations, you can build your own smoothie, smoothie bowl, grain bowl, breakfast bowl, and salad. You can also get homemade, cold-pressed juices there, too. The markets have hundreds of gluten-free, dairy-free, paleo, and vegan options including products, soups, baked goods, grab-and-go deli sandwiches and dips, snacks, and even supplements.

I’m a fan of the make-your-own-salad option, and if you get one, I highly recommend including the curried cashews and green goddess tahini dressing (seriously awesome). My husband is a fan of their sandwiches loaded with local ingredients.

For a look at the Green Goddess and Scape Cafe menus, click here, and for updates to daily specials, follow them on Instagram.

The Good Bite Kitchen

Location: 2501 Main Street, Lake Placid, NY
Contact: 518-637-2860, www.TheGoodBiteKitchen.com
Meals: Lunch, Snack

It’s easy to pass right by this little gem, but we were stoked to discover it a few years ago. The Good Bite Kitchen is an “inventive vegetarian” cafe with lots of  plant-powered, gluten-free, dairy-free, vegan and paleo options. They change out the selection on their chalkboard menu on a daily basis and have everything from soups, salads, sandwiches, and smoothies to grain bowls, zucchini noodle bowls, and sweet treats.

Seating is extremely limited, so depending on what time of day you’re there, you might want to get your order to go and sit by the water to eat your meal. A few of the my favorite meals that I’ve gotten there are the Mung Bean and Zoodle (zucchini noodle) bowl served with a vegan ranch dressing and topped with pumpkin seeds. I’ve also tried a zoodle bowl made with toasted cashews and chickpeas. They always have some combination of a veggie noodle and/or rice bowl loaded with lots of other veggies and something crunchy.

Bill loves the GBK Tomato, which can be prepared as a sandwich or salad, and includes heirloom tomato, balsamic hummus, basil vinaigrette, pickled onions, feta and greens. Follow them on Instagram to keep track of daily specials.

Note: As of this blog post publication, they are open Tuesdays through Saturdays from 11a-5p.

Salt of the Earth Bistro

Location: 5956 Sentinel Road, Lake Placid, NY
Contact: 518-523-5956, www.SaltoftheEarthBistro.com
Meals: Dinner

Most of the time, Lake Placid seems like the town that time forgot. Very little changes from year to year, so it’s obvious when a new store or restaurant comes to town. As we were searching on yelp (my go to app for finding dining options), we stumbled upon this farm to table spot. After checking out the menu and seeing icons designating gluten-free and vegan options, I knew we’d found a winner! We went with my parents and everyone loved their meal and the appetizers. There aren’t many high quality dinner spots in Lake Placid, but this is definitely one of them.

We started with an appetizer of onion fritters breaded in chickpea and cauliflower flour and served with an addictive tamarind dipping sauce. Everyone at the table raved about them and the goat cheese stuffed piquillo peppers drizzled with honey and chopped hazelnuts, topped with microgreens. I couldn’t eat the cheese but did manage to snag a bite of a pepper with some honey and hazeluts, and it was delicious. I had eyed up their curried chickpea dish served with cauliflower, red peppers, carrots, plump raisins, and chickpeas atop a bed of turmeric rice. It had a bit of a kick to it, but the flavors were on point. My mom had the special, which included perfectly seared sea scallops on a bed of black quinoa and sautéed spinach served with a beet yogurt sauce.

If you’re looking for a spot for nice night out in Lake Placid or for a place to go for a celebration, I highly recommend Salt of the Earth Bistro.

Big Slide Brewery & Public House

Location: 5686 Cascade Road, Lake Placid, NY
Contact: 518-523-7844, www.BigSlideBrewery.com
Meals: Brunch, Lunch, Dinner, Dessert, Drinks

Another newer addition to the Lake Placid dining scene, Big Slide Brewery received about 4.5 out of 5 stars on yelp, which caught my attention. It’s a great spot for a group and you could easily spend an afternoon there. Their farm-to-table menu that sources ingredients locally had plenty of options for gluten-free, dairy-free and anyone without restrictions, too. Bill and I had a great meal there. I’m not much of a drinker, but their mule served with cranberry maple ginger beer was calling my name, so I got that to start, and it was definitely the right call.

To start, I loved the humor they put into their menu titles. With names like The 40 Year Old Vegan (a vegan pizza), The Yawner (a traditional house salad), What a Fun-gi (mushroom pizza), and Trout It Out (my second choice for an entree!), just reading the menu put me in a good mood. I have an appreciation for puns.

For dinner, I opted for the Thai Cobb Salad (another funny play on words, right?), and Bill had the pork chop entree. My salad was made with julienned carrot, cabbage and jicama; spicy micro greens; tomato; avocado; applewood smoked bacon; peanuts; and a 7-minute egg and was topped with a lime and smoked chili vinaigrette. I wasn’t starving, but if I wanted to amp it up a bit more, I could have added grille chicken. It hit the spot, and I would highly recommend it! 

Bill’s entree was a bone-in pork loin chop served with caramelized onion, blueberry and bacon salsa, roasted carrot and spinach lentils and finished with an apple bourbon jus. I don’t think anything else needs to be said other than it was awesome. Like, ridiculously awesome and packed with flavor. We can’t wait to go back to Big Slide Brewery for another mouthwatering meal!

Caffe Rustica

Location: 1936 Saranac Avenue, Lake Placid, NY
Contact: 518-523-7511, www.CaffeRustica.com
Meals: Dinner, Dessert; Closed on Sundays

This place is easy to miss if you’re not aware of it because it is off the main drag and in a shopping center with a Price Chopper grocery store. We first went to Caffe Rustica (yup, it’s spelled differently) a few years ago with family friends who live in the area, and it has become one of our annual dinner destinations since.

I started with a house salad made of mixed greens, poached pears, charred onions, walnuts, and avocado (they let me sub that for cheese) topped with a maple balsamic dressing. What a perfect way to start a meal. I had the fish special, which was a meaty white fish served with a homemade basil marinara sauce and served on top of sautéed broccolini. It was a light meal, great for the hot summer day we were there. I’ve had the salmon before, too, and it is often served with root vegetables and quinoa, so I’d recommend that, too.

Photo credit: Olivia Serafini, Whole Cal, So Cal. Used with permission

After dinner, if you’re looking for something to do, play a round of mini golf at Pirate’s Cove. It’s a fun course. The last time we were there, Bill got four holes in one!

Lake Placid Pub & Brewery

Location: 813 Mirror Lake Drive, Lake Placid, NY
Contact: 518-523- 3813, www.UbuAle.com
Meals: Lunch, Dinner, Drinks

If you want to hit up the beach at Mirror Lake and then walk to lunch or dinner or to grab drinks with friends and family, then the Lake Placid Pub & Brewery is your spot. We went there with a group of almost 20 people last summer after my sister, Jane, did her third Ironman triathlon, so this is a great spot for groups.

Once again, this is another spot that accommodates gluten-free, plant-based diners. All items are prepared in the same kitchen as gluten-containing foods, but they label their menu with a GF symbol to indicate which items are made with gluten-free ingredients. I’ve gotten the hummus starter (lots of crunchy veggies for dipping!) and superfood salad (kale, brussels sprouts, broccoli, and mixed greens galore) with salmon on top. My mom loved the salmon bowl with maple and brown sugar glazed salmon served with cilantro lime rice, radishes, cucumbers, scallions and toasted sesame seeds. If you’re gluten-free, ask for a gluten-free sauce / glaze option, as it appears that something in that dish is not gluten-free.

If you’re in the mood for a pizza, burger or sandwich, good news! LP Pub & Brewery offers gluten-free pizza crust and burger buns.

Lisa G’s

Location: 6125 Sentinel Road, Lake Placid, NY
Contact: 518-523-2093, www.LisaGs.com
Meals: Lunch, Dinner, Drinks

This is a popular neighborhood restaurant and bar and tends to get busy around dinner time, especially on weekends. Lisa G’s has something for everyone a menu that labels menu items as “gluten-free” or “vegan,” which is super helpful for someone like me.

Here are a few of the gluten-free options: Lentil Salad with mixed greens, green lentils, carrots, scallions, roasted red peppers, and green olives tossed in a thyme vinaigrette and topped with walnuts and feta. I’d hold the feta and ask for avocado instead, which most restaurants are willing to accommodate. Lisa G’s has a few side dish options that I’d recommend mixing and matching with a protein to build a nourishing, fueling meal, including roasted veggies, sautéed kale, rice pilaf and rice and beans. For entrees, you could try the Sweet Potato Chili and Salmon dishes (ask for a different sauce on the salmon if dairy-free), as both are gluten-free (hold the corn bread for the chili).

If you don’t have any dietary restrictions, you have a broader menu to choose from, including salads, apps, wings, sandwiches, tacos, burritos, and land and see entrees.

And there you have it! Those are my top seven, tried and true dining spots in Lake Placid. Looking for more options? Here are four other spots to check out in town:

  1. The Cottage: 77 Mirror Lake Drive, Lake Placid, NY. The view from the outdoor patio of The Cottage is beautiful, sitting right on Mirror Lake. I’m a fan of their House Salad served with artisanal greens, heirloom cherry tomatoes, roasted butternut squash, sweet and spicy almonds and served with their maple balsamic dressing.
  2. Base Camp Cafe: 2488 Main Street, Lake Placid, NY. Breakfast the other day was a toss up between this place and The Breakfast Club. We didn’t make the right choice (the food and vibe were not so awesome at the Breakfast Club) and wish we’d gone to Base Camp instead. They serve old fashioned oatmeal and have build-your-own omelette or scramble options served up with home fries. They also have all day breakfast bagels that can be made with gluten-free bread instead. Base Camp also serves hot and cold sandwiches and variety of drink options, including a wide selection of specialty lattes.
  3. Top of the Park: 2407 Main Street, Second Floor, Lake Placid, NY. Tapas / small plates restaurant with creative but limited menu and a few vegan and gluten-free options. We haven’t been yet, but this place comes highly recommended by the staff at Green Goddess Natural Foods for the quality of their food and willingness to accommodate different dining preferences.
  4. Liquids & Solids: 6115 Sentinel Road, Lake Placid, NY. If you consider yourself to be a bit of an adventurous eater, check out this spot. Their menu is heavy on animal products and not an ideal spot for plant-based diners. They’re also known for their extensive and ecclectic drink menu.

It’s OK to Be in the Middle of the Mess

A few weeks ago, I was giving a presentation about how to build a thriving culture at work. As a result of how busy I’ve been over the past few months, and the month of May in particular, I was wired the night before the presentation. My brain wouldn’t shut off, and I barely slept. I know how important a good night’s sleep is to performing well, so I was a bit concerned about how the presentation would go.

In the moments before I began, I prayed that whatever strength I was lacking would be poured out on me, so that my words would have power beyond what I was capable of in that moment.

And that’s exactly what happened; the presentation went great.

People were engaged, connecting with each other, and sharing their own experiences with the rest of the group. I was able to offer compelling stories of companies that care, personal stories about my own work journey, and enough data to keep the skeptics happy. I wouldn’t have changed a thing and received positive feedback from clients and coworkers.

At the end of the session, a woman I’ve known for a few years approached me to tell me how wonderful it has been to watch me blossom and how much she has enjoyed following my work. She told me how inspiring it has been and how much she looks forward to hearing me speak. I was grateful for her kind words and thanked her.

But I wasn’t expecting what she said next.

“Are you happy?”

I paused, caught off guard by the directness of her question.

If I’d been 100% unfiltered in that moment, here’s what I would have said:

“No! I’m not. How could you tell? I barely slept at all last night, and I’m running on fumes. I’m exhausted. I really did enjoy giving that presentation, and it did light me up and recharge me but not in a sustainable way. I’m rarely present for my own life. I’m more likely to be six months into the future in my head than wherever I am in a given moment. I feel stuck and overwhelmed and frustrated and don’t know how to turn off the constant wheel of thoughts and worries spinning in my mind. And the irony of it all is that I’ve been giving presentations about the secrets to happiness and thriving cultures for the past few months and have not been thriving myself.”

But I didn’t say that.

I said what was easy.

Because, in that moment, being diplomatic was easier than telling the truth.

“Well, I’m kind of going through a bit of a transition and rebranding what I’m doing, so you know, that’s been challenging. I’m doing okay; I’ve just been really busy lately.”

I knew it was a BS answer, but it’s all I had to offer her. I couldn’t really get into the truth about how I was feeling. But I couldn’t let go of her question that day either, and it’s still floating in my mind weeks later.

You see, I’ve always been really good at appearing like I have it all together.

Even when I don’t.

It’s much easier to share our struggles once we’re on the other side of them than when we’re smack dab in the middle of them. I’ve had a tendency to do just that; to share my stories of victory, so everyone around me could be inspired.

I shared the story of my weight journey after I’d lost the weight and kept it off for a few years.

I shared the story of gaining that weight back after I had another positive spin to tie it to, like restoring my physical health and getting beyond being clinically malnourished.

I shared the story of recovering from Epstein-Barr Virus, an acute form of mono, after I had been through a grueling seven months of sickness and healing.

I shared the years of mixed emotions I’ve had around having children after my younger sister shared the news that she was expecting a baby last summer.

I never shared my stories when I was in the middle of them, only once I had reached the other side and could tie them up neatly with a bow and hand them over to you to offer the gift of hope.

This time is different.

This time I’m in the middle of the mess.

And that’s exactly why I have to write about it.

So that in those moments when you, too, feel stuck or frustrated in whatever you’re facing, you have a voice telling you it’s okay to be in the middle of the mess, to not know how it will all turn out. That you are still okay, even if everything around you and inside you feels like it’s not.

Remember how last summer I wrote about all of the lessons I learned from getting mono and how I was going to slow down and not overcommit?

Well, that didn’t last long.

I’ve sped up again because it’s the state that’s most familiar to me. I’ve been overcommitting myself because busyness excites me. I get bored easily, so I fill every inch of my schedule to ensure that I will feel valuable and needed and wanted and like I’m “doing” something important. Once again, the vast majority of my current state of exhaustion has been self-inflicted.

And I’ve allowed it to steal my joy.

But I’ve been learning from it, too. I’m learning that the first step toward growth and transformation is recognizing the truth about where we are and where we want to go.

I want to be happy.

I’ve chosen not to be.

Ouch.

That’s a hard truth to acknowledge.

I have no one to blame for my mindset except myself. I haven’t set healthy boundaries in my life and haven’t given my body all that it needs to feel its best, including regular exercise and time to shut off. It’s so easy for me to fall into a state of condemning, shaming and judging myself:

“I thought we weren’t going to do this anymore, Rachel. I thought we’d gotten through this hurdle. Aren’t you ‘enough’ yet? Didn’t you learn your lesson last year? What’s the matter with you?”

Yup, that’s what my self-talk looks like more often than I’d like to admit.

But condemnation and shame rarely lead to anything good, and there is no place for condemnation in a full life. Condemnation is loaded with criticism and rejection and blame. Feeling badly about ourselves isn’t how we were meant to live.

So, I’m choosing conviction instead. Feeling convicted is helpful and with conviction, shame disappears. Motivation emerges. A desire to be better, to get beyond where we are follows.

I’ve started making small changes.

I began writing this blog post on a Sunday night and slept on it a bit. Before going to bed, I decided to put what I have learned into practice and jotted down five good things that happened that day in my journal to give myself perspective. I felt better within minutes and fell asleep.

I signed up for the gym for the first time in two years. My motivation is different than it was eight years ago when I first went on a journey to lose weight. This time, I’m not trying to “fix” myself.

I’ve just realized that not consistently exercising negatively impacts me emotionally, physically and mentally. I know I’m called to honor my body and its need to move more than I have been. After getting mono last year, I pretty much bowed out of anything that challenged me physically because I just wanted to have enough energy to function normally. Now, I have my energy back, and I want to use it.

I’m carrying excess weight and don’t feel my best in my body right now, and I’m convicted that something needs to change. I know I need to get out of my head and back into my body. Sometimes holding on to extra physical weight can be a sign we are holding onto something emotional that we need to release or let go of. Once we address the deeper emotional or spiritual need, we may find that our body naturally releases physical weight we’ve been carrying.

It’s really difficult to share thoughts like these with people who admire me and see me as an example of how to live. I value being seen a certain way (i.e., having it together and being on top of it), which is all the more reason for me to share stories like these – stories about being in the middle of our challenges, not on the other side.

I do it to show that none of us is perfect, that each of us is on a journey, and that we rarely “arrive” at a new way of living or being and stay there forever.

That’s why it’s important to stay open, to continue to notice what’s best for us in a given moment, to let go of what has worked in the past because our future may require us to do something differently.

It’s as though life is a series of seasons.

Some seasons are full of sunshine, clear blue skies and balmy breezes. Other seasons are marked by bone-chilling temperatures, snowstorms, and sheets of ice. Still others are full of blooming buds or falling leaves.

We do the best we can to adjust and adapt to whatever season we’re in, recognizing that a new one is coming in a matter of months.

If you’re reading this, you’ve weathered every season thus far, so your track record is pretty good.

If you’re feeling ashamed, condemned or guilty about where you are in your life, job, relationships, or body at this moment, I invite you to release the weight of those thoughts and feelings. They are weighing you down. I encourage you to hold onto hope and follow your conviction. Have the courage to make a change if one is warranted.

Just be a little gentler with yourself. Show yourself some grace and compassion. You’re doing the best you can in any given moment.

You don’t have to be on the other side of your struggle before you can start talking about it or inspiring other people with it. It’s okay to be in the middle of the mess.

Start where you are with what you have.

I’m right here with you.

Brain Food: 7 Ways to Fuel a Healthy Mind

We’re asking a lot of our brain these days.

The brain only weighs about three pounds and its texture is like that of firm jelly (Mmm…), yet it’s our most powerful organ, directing everything we do on a daily basis without our conscious awareness. Most of us are constantly on the go, stimulated by multiple inputs and distractions, demanding our brain to constantly think, learn, process, concentrate, focus, remember, feel, and problem solve, among other things. It’s like our brains are always on, given little to no downtime to relax, recharge, and rest. It’s a struggle for me, too.  I know I don’t give my brain the rest it needs, but I do try my best to give it premium fuel to help it operate effectively.

Our brains are nourished by a vast network of blood vessels, and when we are thinking hard and demanding a lot of ourselves cognitively, our brain may use up to about 50% of the oxygen and fuel in those blood vessels. That’s a key reason we want to nourish our brain with the highest quality fuel available to us, so we can continue to function at a high level.

Many of us have personal experience or exposure to different conditions affecting the brain, including everything from anxiety and depression to brain fog, trouble concentrating, memory loss, and dementia. Over 20 years ago, my great-grandmother passed away from complications due to Alzheimer’s disease. I remember going to visit her in the hospital as a young girl and wondering what was happening. As someone who has always prided myself on my intellectual abilities and capacity, I felt confused and a bit frightened as I watched her brain power diminish over time. It’s a fear many of us have – that we will one day not know where we are or who our loved ones are or that we will lose the ability to recall a lifetime of memories and experiences.

It’s tempting to hear all of that and assume that it’s inevitable we will succumb to some health condition that will impair our brain, but I’ve got good news!

We can influence our brain health by changing what we eat and upgrading our diets to include brain-boosting foods. If you are looking to enhance your memory, improve your focus, get a boost in mental energy, sleep better, concentrate better, and think more clearly, keep reading. Physical activity and mindfulness / meditative practices are both important for optimal brain functioning, but for today, we’re going to focus primarily on the role of food and nutrition in optimizing our brain function. We obviously need places like www.starmed.care to have annual checkups and make sure everything is healthy with ourselves but that doesn’t mean we can’t take steps to improving your general health through improving the way we treat our brains.

Our brain is connected to the rest of our body by nerves and blood vessels, so anything we do to support brain health will enhance our overall health. You don’t have to remember a different diet for every body system because everything is connected 🙂

The Best Diet for Brain Health

Each year, U.S. News and World Report publishes its ranking of the best diets. I’m generally not a fan of diets because of their tendency to be restrictive and deprivation-oriented, but if you just think of a diet as a way of eating, you can use the information they publish as a helpful guide. I like to think of what I’m about to share as a way to upgrade your eating habits to enhance your brain power.

From a list of 40 different diet, the MIND Diet ranks among the top five. The MIND Diet is a hybrid of the DASH Diet, which is aimed as preventing or reducing the risk of high blood pressure, and the Mediterranean Diet, which draws on the dietary practices of people living in countries that border the Mediterranean Sea.

Photo by Michal Sevcik

Research published in Alzheimer’s & Dementia suggests that people who follow the MIND Diet have substantially slower cognitive decline with age than those who eat the Standard American Diet (SAD).

The top 10 foods recommended by the MIND Diet are green leafy vegetables, other vegetables (especially non-starchy ones like broccoli, cabbage, cauliflower, etc.), nuts, berries, beans, whole grains (think oats, quinoa and brown rice), fish, poultry, olive oil and some red wine (optional – if you’re not already consuming, starting won’t necessarily benefit you, but if you already drink red wine, a 5-ounce glass daily is recommended).

If you’re looking to avoid foods that have been linked to an increased risk of cognitive decline, reduce intake of butter and margarine to about 1 tablespoon daily (especially margarine because of its trans fats) and limit cheese consumption to less than once per week (Hey, I didn’t do the research; I’m just sharing it!) because of its high saturated fat content. Keep red meat at no more than three services a week and limit fried food consumption to less than once a week because of its pro-inflammatory nature and limit processed sweets to no more than four times a week.

The goal isn’t perfection – just add in a few more servings of the brain-boosting foods as often as you can. Fortunately, even moderate adherence to the MIND Diet has been linked to slower rates of cognitive decline. To learn more about the MIND Diet, click here.

Now, let’s take a look at a few others ways to fuel and boost our brain health!

7 Ways to Fuel a Healthy Mind

1) Hydrate

We know that our body needs water to function, and for optimal brain functioning, making sure we are properly hydrated is critical. Even a small amount of dehydration can significantly impact our body.

A 1-2% loss of fluid levels in the brain has been linked to a wide range of mental impairments, including attention deficit, slower processing, and poorer short-term memory retention. Dr. Daniel Amen, one of the international experts and leaders in brain health, advocates for consuming half your body weight in water. If you weigh 140 pounds, that would mean 70 ounces of water each day. It’s not an exact science but more of a guidelines. What you need will vary based on your physical activity level, other foods you’re consuming with high water content, age, caffeine intake (it’s a diuretic and causes you to lose fluid) and medications you are taking that may interfere with hydration.

Water is the recommended drink of choice, and you can infuse it with fruits, vegetables and herbs to keep it exciting, but you can also consume things like herbal teas and throw in something like Spindrift, a sparkling water made without any artificial ingredients or “natural flavors” that is super low in sugar (about 1 gram per can).

2) Eat Probiotic and Prebiotic-Rich Foods

Your gut is one of the most important organs for the health of your brain.

Dr. Daniel Amen

I’ve written on my blog before about the top steps to optimize gut health, but most of us don’t think about how closely connected gut health and brain health are. The vagus nerve is one of 12 cranial nerves and is part of our involuntary nervous system that commands unconscious body procedures, like controlling digestion. Not only that, but our “gut” or digestive system is often referred to as our second brain because of how important it is in regulating things like mood and energy.

The foods we eat can either heal our digestive system or harm it, so being intentional about upgrading our diet by adding in gut-supportive foods is important. The bacteria in our gut are responsible for the production of neurotransmitters or brain messengers involved in mood, learning, and memory.

Believe it or not, gut bacteria produce about 95% of our body’s serotonin, a neurotransmitter that helps regulate mood, appetite, digestion, sleep, memory, and sexual desire and function.

If our digestive system isn’t getting the fuel it needs from bacteria-rich, fermented foods, it doesn’t produce the amounts of serotonin and dopamine that we need to feel and function at our best.

Some of my favorite probiotic-rich foods to consume are sauerkraut (my fave brands are Hex Ferments (#1) Farmhouse Culture, Jacob’s Raw and Wildbrine. I chop up sauerkraut and put it in all of my salads. You do NOT want your sauerkraut to be cooked. The beneficial living bacteria are only present in the raw forms. You can also try pickles (made without sugar – check the label), kimchi (a spicy Korean cabbage), kombucha (watch the sugar and don’t drink if you are prone to candida or other sugar imbalance issues), miso, tempeh, and tofu. Fermented foods may be an acquired taste, but think of them as medicine for your body and brain!

3) Focus on Folate

Folate is a naturally occurring form of Vitamin B9. Its Latin roots mean “leaf”, so it’s no surprise that leafy green vegetables are among the best sources of folate.

Folate is the naturally occurring form of the vitamin, while folic acid is the synthetic form found in fortified foods and in most supplements. B-vitamins like folate help support adrenal function and calm and maintain a healthy nervous system. Folate indirectly facilitates the production of serotonin, dopamine, and norepinephrine, three neurotransmitters involved in mood regulation.

Here are some top source of folate, as listed on one of my favorite resources for nutrition information – The World’s Healthiest Foods:

4) Eat from the Rainbow

If we know anything about nutrition, it’s that eating a diet rich in colorful, whole foods, especially plants, is one of the most important features of a nourishing diet.

Flavonoids are plant-based compounds with a wide range of health benefits that are present in varying levels in fruits, vegetables, herbs and spices. They have strong anti-inflammatory, anti-cancer, and even anti-viral benefits. I like this handy chart from Dr. Mercola that highlights some of the top sources of flavonoids.

Some of these compounds help repair defective DNA, which is important because defective DNA can lead to cancer, chronic diseases, and aging-related health conditions. They are rich in antioxidants, which helps the body counter the oxidative effects of stress and a processed food diet. Think of oxidation as rusting. When metal is in contact with oxygen and water, it rusts, and too much oxidation inside our cells can cause premature aging and “rusting” from the inside out. In order to repair that damage internally, we want to consume large amounts of ANTI-oxidant-rich foods.

RECIPES: Take a look at some of Rebecca Katz’s top brain-boosting recipes from The Healthy Mind Cookbook. Also, for some of the Brain Warrior Way recipes, check out Tana Amen’s site here.

Veggies at the San Diego Farmer’s Market, including lots of kale!

5) Power Up with Protein

Most Americans are not protein deficient, despite what all of the current food advertising might lead you to believe. However, many of us do not consume the highest quality sources of protein or the amounts that are ideal for optimal brain health. If we are too focused on protein consumption, we will often neglect to fill enough of our plate with the antioxidant-rich foods we just learned about above.

The building blocks of proteins are called amino acids, and they make up our neurotransmitters, enzymes, muscles, tissues, and hormones. We need to consume quality sources of protein in order to give our body the raw materials it needs to function at its best.

Dr. Amen suggests a ratio of 70% plant-based foods and 30% high quality protein as a way to structure our plates. Some of his top recommended protein sources include beans, meat (wild caught fish, pastured poultry and grass-fed beef), eggs, nuts and seeds (especially pumpkin and sesame) and high-protein vegetables like broccoli and spinach.

IMPORTANT BRAIN HEALTH NOTE ABOUT VITAMIN B-12: Animal-based proteins are one of the best sources of B-vitamins, which are essential for energy, so if you are vegan, you will most likely need to supplement with B-vitamins, especially B-12. This is important from a brain health perspective because deficiencies in vitamin B-12 have been linked to an increased risk of dementia. If you or someone you know has been on acid blockers for a while, make sure to have your B-12 levels checked. Those medications interfere with your body’s ability to synthesize B-12 and often lead to deficiencies.

6) Focus on Feel Good Fats

Despite what the 1990s ingrained in us about fearing fat, we need fat to be well. The solid mass of our brain is 60% fat, and the fats we eat directly impact the functionality of our brain. Consuming enough healthy fats reduces the risk of depression and helps brain functions like memory, speaking ability, and motor skills. We need a variety of omega-3 fatty acids, including ALA, DHA and EPA as well as some omega-6 fatty acids. However, we want the ratio of omega-3 to omega-6 fats to be less than 4:1 for optimal health. Ratios much higher than that indicate elevated inflammation in the body, which can trigger a cascade of physical, emotional and mental health issues.

Top sources of omega-3 fatty acids include mackeral, salmon, cod liver oil, herring, oysters, sardines, anchovies, caviar, flaxseeds, chia seeds, walnuts, soybeans. Other decent sources of omega-3 fats are pastured eggs, omega-3 enriched eggs, meats from grass-fed animals, grass-fed dairy products, hemp seeds, and some vegetables like spinach and Brussels sprouts.

Sources of omega-6 fats (which are inflammatory in excess) include vegetable oils, many processed salad dressings, mayonnaise, fast foods, fried foods, cookies and cakes, processed pork products, and dairy. These fats are also found in eggs to some extent and in nuts and seeds. While nuts and seeds do contain healthy fats, it’s possible to overdo it. You can ask your doctor to test your omega 6:3 ratio the next time you have blood work done to find out what your levels are.

If you don’t consume seafood or adequate amounts of the other omega-3-rich foods, consider investing in a fish oil supplement. To get the best recommendations, check out this fish oil buyer’s guide by Chris Kresser (one of my favorite nutrition experts!).

7) Herb and Spice It Up!

For many of us, herbs and spices can seem like an afterthought. After all, most people simply use salt and pepper and the occasional sprinkle of garlic or chili powder to flavor food. We are missing out on a world of flavor and antioxidant power when we don’t use herbs and spices regularly.

I love what Dr. Amen has to say about the healing power of herbs and spices:

Herbs and spices contain so many health-promoting substances that it almost makes sense to store them in the medicine cabinet rather than the spice cabinet!

Photo by Pratiksha Mohanty

Believe it or not, herbs and spices like cloves, oregano, rosemary, thyme, cinnamon, turmeric, sage, and parsley have some of the highest ORAC (Oxygen Radical Absorbance Capacity) values of any foods – even more than blueberries! To give you a sense of just how powerful herbs and spices are, the ORAC value of oregano is 1750,000 compared to 9,000 for blueberries. Think of the ORAC value as the antioxidant power of the food. Remember how important antioxidants are to brain health and fighting inflammation and DNA damage?

The next time you’re at the grocery store, spend a little more time in the herbs and spices aisle (we opt for the self-serve jars of herbs and spices at MOMs Organic Market) and in the produce aisle, where you’ll find fresh herbs. Use dried herbs and spices at the beginning of the cooking process to infuse their flavors and medicinal properties into your meals. Finish off your meal prep by adding in some chopped herbs to enhance the brain-boosting power of a dish.

Another one of my favorite ways to easily add herbs and spices into my diet is to drink herbal tea daily. My favorite brands are Traditional Medicinals, Choice, Pukka, Buddha Teas, Organic India, and Yogi teas. Black tea is also an excellent source of plant-based compounds that support health.

So, there you have it, friends! Everything you could ever want to know about how to use food to nourish and fuel your brain. Let me know what you think in the comments below!

One last note, I was talking to a friend the other day who’s father unfortunately had a brain injury at work and she said it was devastating for him and the whole family. She also went on to say, that they decided to get a legal representative because her father’s company refused to pay out, initially. Then they proceeded to file a brain injury lawsuit and won the case! Ryan Bisher Ryan & Simons were so helpful and there every step of the way.

To learn more about how to boost your brain, check out the books below:

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