Ancient Wisdom

March Into Mindfulness

Give me 31 days and I’ll show you a happier, more mindful life


I’m sure you can agree we humans are less and less connected… disconnected more now than ever.

For a highly social species that relies on others, this is horrible. I declare March as a month for Mindfulness, and I challenge you to March Into Mindfulness! 😊

Tomorrow, I’m teaching one of my favorite classes, Mindfulness 101. The story behind this class is amusing, but I’ll save that for when you take the class—just know I it’s not something I thought I was qualified to do, despite years of teaching about sensory awareness, mindful eating, the importance of mindset, so on.

Hey, we all need someone to point out our blind spots, right!? We all have shit to work on…

In honor of that class, I wanted to share 5 insights not covered. In conversations with friends and other business owners lately, there’s a common theme appearing… we’re less and less connected than ever—meaning less aware and mindful of each other.

2 disclaimers:

  1. Be gentle with yourself, if any of these sound familiar. We’re all beautiful BEings that need help in improving ourselves. It’s why we take classes, read books, and hire therapists, coaches or mentors.
  2. These aren’t “pet peeves,” though it may appear that way. They are observations others shared with me. I pass along potential solutions so we can improve our lives and the world.

As you read this, consider if you have anything to add to these. If so, send them over or comment below—we have different ideas about how to make the world a better place. I’d love to share your thoughts!

Most important, you don’t have to be a Tibetan monk to experience the benefits of mindfulness. These are 5 basic practices that improve your connections with others in ways you may not have considered.

How to Lose a 6th Grader

A 12-year-old boy weighs about 87 pounds on average. When Rob and I analyzed how our bathtime feels different, something struck me… we’ve lost a combined weight of 112 pounds total, in the last year. It’s the equivalent of a 14-year-old child. Remove that from a bathtub, and it’s bound to feel different.

He’s lost 87 pounds to date, with about 10 to go. He’s no longer diabetic, doesn’t get hangry if he misses a regular meal time occasionally, and no longer desires “those” foods. He’s lost the equivalent to a 6th grade child. He was carrying around another human, 24-hours a day. In hindsight, that’s mind-boggling.

He reflects on the journey a lot, as I recommend anyone doing, when they’ve accomplished something amazing.

“When I think about it, it comes down to 3 things:

  1. The knowledge of what to eat (that’s where you come into the picture as my wife and expert),
  2. Willpower, because the 1st 3 months are a detox from all those foods, and
  3. It took me 20 years to put on all that weight, but only a year to lose it.”

I’m going to emphasize his 3rd point again: “It only took a year to lose it.”

That’s a tremendous shift in mindset.

So often, we hear people complain about how difficult it is to lose weight (been there, so I get it!). But that’s simply not true. We gain, on average, 10 pounds a year, unconsciously. Yet we LOSE 25 in a year, when we’re conscious. 


The difference is simply where we’re focused… we rarely focus on the scale when we’re gaining, yet obsess over it when we want to lose.

It’s not that it’s harder to lose weight than it is to gain it, despite what EVERYONE says. It’s just that we’re focused on losing weight, so it APPEARS to be harder. Where’s your attention/intention? Because as my Transformational coach says, “You are where your attention is.” If you’re focused on the scale, the clock ticks away. When you’re focused on everything BUT the scale (or you have a Dr. who tells you the scale is a useless tool), time flies by.


Anyone ever looked in the mirror and said, “how’d I get here?” If so, you understand that your attention wasn’t on fat loss.


Why is no one discussing this, especially when the mental aspect of health is critical to success? It’s SIMPLE to be healthy… but it’s not easy. Until you get your brainset right…


Here’s an example of the deep programming we live with:

The Hawk Told Me to Leave My Job

It was late July when I finally identified the Coopers Hawk in the woods behind our apartment. Through the subtle messages Nature gives, I ended up nurturing 21 Swallowtails. The backstory is here: How Nature Guides – Pandorable Wellness (


That was just the beginning of the journey, which I knew immediately…


As I said there, “My friends, THESE are the gifts Nature gives you daily. Words, images, and insights, if we’re only open to receiving… this is Ancient Wisdom.


Sometimes the answer isn’t a straight path and requires questions and patience. And especially silence. Who knew a hawk would lead me to butterflies!?”

 I had a suspicion there was more, based on my experience with Nature and leaning into the power of Ancient Wisdom. (Part of Ancient Wisdom is working with Nature and Her messages.)


With each new brood of larvae, each shift in the metamorphosis process, or the culmination towards their escape from the safe cocoon, something also shifted in my life. It became clear with each stage of transformation that I was going through my own. As the hawk had told me, “what am I not seeing? How do I use my abilities? Do I have power I’m not using? Magic imbues the Power to overcome currently stressful or difficult situations.”


Like my job. A now stressful and difficult situation.


I saw what I hadn’t wanted to admit—

I’m Going Back to School!

For the next year, I’ll be knee-deep in research, biology, and nutrition at a deeper, functional level. Though I’ve studied nutrition for 2+ decades, I now get to read the research papers IN all of the books I’ve read, and guarantee the information is accurate. <hard swallow> We’ll see if I have to retract any of my past/present teachings! 🤣


There’s no longer a middle wo/man to distort the information I pass along to you. I already have access to specific fat loss tools to coach you at a deeper level! I’ll have new skills to help you through specific behaviors, skills, habits, etc. that keep you stuck (in whatever way you’re stuck… it’s not always about nutrition, is it!?).


So, please bear with me if I miss a week here and there with these newsletters. I am still coaching 1-on-1 (at a discounted intro rate until January 1!), and will offer group coaching soon. I’m still teaching via the beautiful partners I have, and plan on launching the 8-week S.O.S. of Nourishment Group Coaching in a few months. I still offer private meals for folks on Long Island, and am getting coached on writing professionally.


While it seems like a lot, I manage my time well (and teach you to do the same in Transformation 101!). I also know when to take a step back from something that no longer serves me. But this certification is important—it will serve all of you so much. As I go along, I’ll share the journey and of course, what I’m learning.

The Truth of the Dangerous Legume and Bean

For thousands of years, cultures everywhere have enjoyed beans. When they emigrated to the U.S., they brought bean recipes with them: Hoppin’ John, Cuban black beans, red beans and rice, kidney & lentil dal, so on.

Bean crops, especially chickpeas/garbanzo beans, heal the soil by putting nitrogen back in it. They’re often called “nitrogen fixers” in the permaculture community.

Yet suddenly, according to many fad DIEts and doctors, beans are dangerous. They contain lectins that harm your gut, lead to leaky gut, and upset your stomach. They also contain oligosaccharides—sugars that cause digestive issues. Never mind that they’re high in carbs, leading to weight gain.

This is simply not 100% true, though I understand the confusion around beans. Let’s look at the truth behind the previous claims:

  • They do increase flatulence in most people—they’re high in fiber, which many in the SAD lifestyle aren’t used to having. And even when you are used to the fiber, gas may occur. I don’t believe gas is a sign of serious health trouble—animals fart.There’s a lot of money in inducing fear, even if it’s targeted towards a normal body function.


  • Reduce or remove lectins by soaking, rinsing, and pressure cooking your beans. I don’t subscribe to the aquafaba trend, by the way. Rinse that stuff off your beans, and don’t worry about whatever “it replaces” in your diet.Have the spritz of oil… make meringue out of ethically sourced eggs.


  • Oligosaccharides cause digestive issues in a small fraction of the population. But they also feed gut bacteria, so you need them for a healthy digestive system.Removing food after food only increases food issues—it doesn’t remove them.


  • Beans are high in protein and fiber, which slows their digestion, keeps you full longer, and moves food out of your colon.No one, and I mean NO ONE has died of an illness because they ate too many lentils and sweet potatoes.

In my upcoming Transformation 101 class, I mention something worth repeating:

“… it is popular to isolate and sell functional components of foods as dietary supplements and many supplements are marketed for their ‘antioxidant’ properties. However, functional ingredients may not produce the same effects when delivered outside a whole food matrix.”

So let’s look at the truth behind the stories around beans, and how to purchase, cook, and enjoy them with the most nutrition possible…

The REAL Plant Paradox

The #1 Mistake Healthy People Make When Trying Plant-Based Meals


You need to eat MORE whole-food, low-fat, plant-based food to fuel your body, brain, and hormones properly. The old strategy of “eat less, move more” is a broken model. We can’t apply the same DIETing mindset to this way of eating and expect success.

Always hungry? Snacking? Gaining weight though eating less and less? You may not be eating enough…

Just remember these basic guidelines:

  1. Lots of veggies! Don’t shame any of them because they’re “high in carbs, lectins, phytates,” or whatever the latest trend is. Yes, focus first on greens and cruciferous veggies like cabbages, broccoli, cauliflower, Brussels, kale, so on… then add more yummy veggies.
  2. Cycle carbs and protein throughout the day, so you’re creating hormonal balance. You need carbs. They’re not the evil food group some want you to believe. When you feed rats hundreds of times the amount of grains we eat, never do human studies, and claim carbs and beans are dangerous, you’re giving people faulty and dangerous data. The real plant paradox is how many you can eat and still lose weight!
  3. Make sure you’re eating protein at each meal. Despite what most fitness experts and doctors tell you, beans ARE NOT a carb—they’re a whole-food source of protein. And you need protein for too many reasons for me to cover here. Eat beans and soy… they make you fit and strong.
  4. No snacking… this is crucial, my friend. I can’t possibly explain the reasons snacking is so counter-productive, but I cover it in my book and course, Transformation 101.


Here’s the link for the LG Plate… the download explains the correct portions, based on 2decades of plant-based nutrition, cooking private and public meals, and medical research.


Try it for a week and see how you feel. You can see it in action here:

And Now, Gardening May Kill You-Part II

As an avid gardener, plant merchandiser, assistant grower, farm hand, plants are my passion. While this post is political and may turn some away, understand why I’m discussing this, despite possible backlash: I stand for Nature. I believe in Her healing power. I’ve experienced it, researched it, and know how healthy it is to live as close to Her cycles as possible in our industrialized country.


My mission is to create a society that relies on Nature as a healer, not trends… full of folks who believe in Hope (nutrition), Grace (sensory input), Ancient Wisdom (Nature). They understand medicine is good for acute issues, but long-term solutions aren’t found in the latest media outlet or social media headline. Nature always has, and always will be, our greatest source of healing.

I love the community food creates, whether it’s the farm or the table… it’s a way to share with others. Many of us garden for our own food—we have sweet potatoes, tomatoes, bell peppers, eggplant, and herbs on our back deck. It takes practice, so I play with different methods of gardening each year.


But now, GARDENERS have been warned that their habit could leave them at an increased risk of heart disease.



Plants are Your Path to Healing

A recent hormone test led to a deep dive into specific hormones… leading to a new perspective on the importance of carbs (AKA plant-foods) vs the keto/paleo/Atkins claims.

Claim: carbs are bad for you, cause digestive issues, increase inflammation, and lead to diabetes and other diseases.

Truth: not all carbs are bad for you, and definitely not in moderation. They can relieve digestive issues when taken with other foods, in certain quantities/time of day, and spices. The right carbs actually reduce diseases, because of the high fiber and nutrients in them. And our body needs them…

The Industrial Age created a host of over-processed foods, which ARE the cause of most disease-related deaths. Carbs aren’t the real problem…

Anthropologists know we’ve eaten grains and high-carb foods for THOUSANDS of years. If they caused deadly diseases, our species wouldn’t still be here. In fact, most cultures thrive off of high-carbohydrate foods until they add in excess fats, meat, and dairy… or, the typical western DIEt.

There’s a nuance to consider for our high-stress lifestyles, and low-carb DIEts may create a problem we never considered: chronic low cortisol.

  1. If you know little about cortisol, it’s a nifty lil hormone that courses through your body, normally peaking 2 hours after you awaken, then dipping as the day progresses. It helps you cope with stress, helps metabolize foods, regulates blood pressure and glucose, controls your sleep/wake cycle, and is anti-inflammatory. That early morning rise helps you wake with gusto, and the evening dip helps you relax for a good night’s sleep.
  2. Not only do we have stressors from being overworked, watching the news/social media, fearing the economy/our health/retirement, but we also face environmental stressors that take a toll on our health. These stressors raise cortisol levels.
  3. Besides triggering the release of serotonin (a happy hormone), carbs increase insulin levels. Insulin has a see-saw effect on cortisol, so that higher insulin levels = lower cortisol levels. Good, bad, or indifferent, this is how Nature designed us. And for a good reason… [keep reading to discover the reason]

Cold, Hard Truth (With Love)

The worst part about most fad DIEts is that the food is boring, confusing, costly, and you have ZERO interest in it. Ya almost WANNA to get off the DIEt, because the food isn’t appealing.

And maybe you don’t even know you have the wrong information—how do you google what you don’t know to google? How do you solve a problem you don’t even know you have?

I’ll help you with that over the next few months, if you’re willing… I give you the tools I’d need to start all over again, when I was 24, morbidly obese, suffering from multiple health issues.

I don’t want any of this for you, your friends, or family. Have you ever lost a loved one to diseases, all because they wouldn’t change their lifestyle? Have doctors handed you a diagnosis you want to reverse, and don’t know where to start? Are you, a friend, or family just curious about the hype behind the “plant-based food trend?”

If you or anyone you know wants to:

  • make better food choices
  • spend less on food, so there’s more for other fun or retirement
  • make some basic plant-based dishes, using plant-based protein foods you may not be familiar with yet
  • create a few sample menus
  • adjust meals to your personal tastes, offering substitutions you and your family will love
  • discover how to eat MORE, so you lose weight and get the nutrients your body needs for optimal health
  • eat without counting points, macros, or calories

I’m here to help. But I’m not for everyone.


I work with people who need to lose 10+ pounds and will give a plant-based lifestyle a chance. (Plant-based means no meat of any kind… we discuss dairy and eggs during our initial call.) The people I work with usually have one or more health concerns, often controlled by medication(s). And they usually have a respect and love for Nature, even if it’s just caring for house plants.

If you’re ready to create a new life and don’t know where to start, let’s talk. And if you’re not ready, please pass this along to anyone you know who may BE ready to make a change. You may save a life or two…

Eat Pizza, Mashed Potatoes, Fries, and Still Lose Weight…

“What’d you do to lose all that weight?”


It’s no mystery, I can tell you that. I eat plant-based, and 3 meals a day. I don’t eat after 6:30 and no snacking.

I eat very little white flour, barely eat processed foods. We don’t have dairy in the house; we make our own almond milk. I eat eggs; I usually have 3 for breakfast. I eat a salad with protein for lunch, then a normal sized dinner.

I go for regular walks and weigh myself every day. It’s all basic, common knowledge. It’s not a DIEt, this is a lifestyle. I don’t DIEt; I changed HOW I eat. I’m no longer that guy who weighed 80 pounds more… THIS is who I’ve always been.

Whenever I say I don’t eat past 6:30, that’s the biggest argument people push back on, right after cheese.

Anyone that’s diabetic needs to understand HOW to check their blood. If you don’t have a baseline, you never know what’s messing up your sugars.

“You’re not still losing more weight, are you? You’re totally fine!”

I have another 15-20 to lose, yes, but thank you. That’s very nice of you! We’ve normalized being 20 pounds overweight.

Here’s what people commonly hear in that conversation and his responses:

  • I eat very little white flour = “I’ll go to the pizza place and ask for gluten-free flour. Quitting white or wheat flour is harder than quitting cigarettes! Everyone uses it—it’s in everything!”
  • I weigh myself every day = “my doctor said to throw out my scale because it’s meaningless.”He responded: That’s mistake number one. While it’s not the only number to look at and yes, scales have error points (like not measuring fat vs. muscle, retained water, etc.), it’s certainly NOT meaningless.
  • I don’t eat after 6:30 and no snacking = “oh yeah, that’s too hard for me. I eat late and end up going to bed right after. I can’t do that.” Neither could I, until I changed my schedule and made health a priority, based on my identity.
  • We don’t have dairy in the house = “I could never give up dairy.” I tell them it’s one of the first things you need to look at. It’s not that you can’t ever have it again, you just can’t have it in the house unless you want to eat it all the time. I could live off bread, butter, and cheese. I choose not to.

Friend, there are so many stories to unpack, along with nuances.

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