Après Sessions embrace embodied and progressive practices. Holistic Health. Train Your Brain. Find Your Freedom.


What’s next?  SESSION IT


Our holistic approach to optimal health and performance empowers you to discover your true potential.


Everything we do is about finding your freedom.


Why “Après”? Because “after” coaching, you will find your line.   


Inspired by riding mountains and surfing oceans, Après Coaching Sessions are a nod to the discipline and diligence necessary to master these epic environments, the freedom found in doing so, and the reward of post-excursion celebrations known as après-ski. Après Sessions, on and off the mountain, are holistic meaning an integrated whole experience.


Holistic health coaching considers the whole human system to spearhead what we find in the state of “flow” resulting in optimal performance and wellness in all realms of life.


Joni Madere - Teach. Coach. Consult.



Filtering by Tag: superfoods

Superfoods That Make You Go “Ahhhhhhh”

Go-To Feel-Good Superfood List from 2015


Turns out this list of feel-ggod superfoods from 2015 still rings true today. Once again, we can always count on plants as feel-good superfoods.

Since stress is the ultimate cause of dis-ease attributing to anxiety and depression, plus manifesting as countless physical ailments, here is a super list of superfoods to de-stress.

Plants, plus other gifts of the earth, not only appear in the Top 3, but also show up down the line in the form of teas, mushrooms, and other adaptogenic herbs.

1. Leafy Greens. Plant foods like Swiss chard and spinach are rich in magnesium, the natural “chill pill” which helps regulate the brain-adrenal gland axis.

2. Avocado. Super fruit. Great for brain health and anxiety. Contain potassium which lowers blood pressure. B Vitamins and monounsaturated fats needed for neurotransmitter and brain health.

3. Asparagus. Sulfur-rich. Contains the special B vitamin, folic acid. Low levels of folic acid, linked to neurotransmitter impairment, can lead to anxiety. Plus potassium which lowers blood pressure.

4. Foods with Tryptophan. Turkey and other poultry. Veggie options include pumpkin, potato, walnuts, cauliflower, cucumber, mushrooms, leafy greens and tomatoes. Tryptophan, one of the nine essential amino acids, is what makes us sleepy after Thanksgiving Dinner. Precursor to the neurotransmitter serotonin, which helps you to feel calm. Tryptophan in the form of meat shows support of reduced anxiety disorders. Go eco as much as possible: organic; free range, grass and vegetarian fed, no GMOs, only the good stuff for your body and brain and loved ones.

5. Fatty Meat. Inflammation is one consideration when it comes to brain health and anxiety. Omega-3 fats have been shown to decrease anxiety. Omega-rich foods like wild salmon, sardines, grass-fed beef, and venison can help decrease inflammation and help cortisol and adrenaline from spiking. Go eco as much as possible: organic; free range, grass and vegetarian fed, no GMOs, only the good stuff for your body and brain and loved ones.

6. Raw Cacao. The healing benefits of cacao are miraculous. It can improve your memory, reduce heart disease, shed fat, boost immunity and create loads of energy.

Contains four times the antioxidant content of regular processed dark chocolate, 20 times more than blueberries and 119 times more than bananas. This makes it effective in fighting free radicals which cause cancer, helping to boost immunity and preventing disease at large.

Raw cacao also has the mood booster, anandamide or the "bliss molecule," helping create feelings of utopia. Additionally, phenethylamine, which triggers the release of endorphins and other pleasure chemicals making it an aphrodisiac. Its chemicals also help balance mood swings, making it supportive of hormone imbalance from PMS. What’s not to love?

7. Chamomile Tea. Sip on this natural anti-anxiety medicine for its natural calming effect. This soothing, mild tea was shown to significantly decrease anxiety symptoms in just a few weeks! Recommended: organic and sustainable offerings.

8. Rooibos Tea. Rooibos, or African red bush tea, is a delicious way to bring a natural calm to your day. Researchers are looking into its effect on cortisol as it seems to have a balancing effect on this main stress hormone. Recommended: organic and sustainable offerings.

9. Full-Fat Kefir. In functional medicine, the gut is considered the "second brain" because it's home to 95% of your "feel good" hormone, serotonin. With more than 100 million neurons, your gut's health is essential to manage anxiety.

Bacterial imbalances in your gut can alter brain chemistry, and kefir, an ancient fermented dairy drink, might just be the most powerful probiotic ever. It also has fat soluble vitamins A, D and K2, all important for brain health. There are plenty of other options in the way of probiotics. Session It

10. Adaptogenic Herbs. The term adaptogen refers to plant-based compounds that promote ‘balance” within a biochemical pathway. Adrenal adaptogens, as a de-stress example, are commonly used to support both underactive as well as overactive adrenal gland activity. Think of adaptogens as balancing your system in the same way the thermostat balances the temperature in your home. They are both gentle and powerfully effective. Best way to employ them is to consult our functional medicine doctor to be sure you are consuming exactly what your body and brain need. No two human biocomputers are alike and what works for a pro athlete may not work for you. Contact us today.

11. Mushrooms. Healing mushrooms are one of the most natural and accessible types of medicine on the planet. The reason they are so effective when taken for medicinal purposes is because humans share 30-50% of the DNA found in mushrooms. They are an excellent source of Vitamin D which in deficiency is linked to much dis-ease from heart disease to depression. Test drive the following:
     Lion’s Mane – a prized neuro-regenerative supplement. Aids brain fog while boosting cognitive function. Calming.
     Cordyceps – increase stamina, endurance, and act as a gentle stimulant, increasing energy, reducing fatigue.
     Reishi – numerous benefits, but reishi fight mood disorders. Natural anxiety remedy. Help heal adrenal fatigue leading to increased energy. Mood booster.

We love to eat, so if we can de-stress, sleep well, let go of anxiety and feel good in the process, all the better. These superfoods will make you go “Ahhhhhhh”. Questions? Session It



Polyphenols. Another reason to eat your plants.

Polyphenols fight disease and aging. Who’s not down with that?

What exactly are polyphenols?  Polyphenols are phytochemicals, meaning they are created by plants. These are the chemicals that give foods their different and dark colors such as dark fruit and berries, grapes, coffee and one of my staples, raw cacao powder. Polyphenols are the reason that foods like blueberries, pomegranate seeds, and acai are often touted as ‘superfoods".

Scientists and doctors first noticed that people with polyphenol-rich diets generally had better health. Then they showed to also be great at fighting diseases including the big degenerative ones such as cardiovascular disease, cancer and cognitive decline.

So – foods rich in polyphenol, therefore hyper rich in anitoxidents, combat oxidative stress and inflammation – two major factors of disease.

Stress + inflammation  >>> Aging + Dis-ease <<< Anxiety + Depression

The chemical compositions vary, but in a nutshell, here are the benefits via Dr. Kara Fitzgerald, ND IFMCP:

1.     Reducing signs of aging – That’s right, polyphenols are anti-aging elements. Add polyphenols to your diet to reduce signs of aging outwardly and on a cellular level as well.

2.     Improving weight management Reducing signs of aging   – Polyphenols have been shown in studies to support healthy weight management, this is probably due to its beneficial effects on the gut microbiome.

3.     Balancing blood sugar – Diets high in polyphenols help regulate blood sugar.  Maintaining good blood sugar balance is especially important for anyone who is diabetic or pre-diabetic.

4.     Improving gut health – Your gut microbiome and polyphenols work together in a synergistic relationship. You need good gut health to use polyphenols effectively in the body but you also need plenty of polyphenols for your gut health to be in good shape.

5.     Promoting good heart health – Polyphenols are great for heart health. They even reduce your risk for developing cardiovascular disease.

6.     Fighting cancer – Polyphenols can both reduce the risk of cancer and aid in treatment.

7.     Combating cognitive decline – Polyphenols are very effective in combating cognitive decline. This is because polyphenols act on two mechanisms that contribute to cognitive decline in the body – oxidative stress and inflammation.

8.     Reducing oxidative stress –  Oxidative stress is a major cause of illness. Reducing oxidative stress in the body is one of the reasons polyphenols are so great at fighting diseases.

9.     Reducing inflammation – Finally, we now know that inflammation is perhaps the biggest culprit behind most diseases. Reducing inflammation is another major factor that causes disease. So, it’s no wonder that when polyphenols reduce inflammation, they also reduce disease risk.

In the land Twitter, then Instagram, one of my favorite hashtags is #plantsnotpills. In a world where people are now proving to be addicted to antidepressents, just published this April 2018 HERE in The New York Times, can we again please please now talk about plants? Please? Now?

Feeling lucky to have test-driven vegetarianism and veganism throughout most of my 20’s, I first learned a lot, both negatives and positives, about the effects of these styles of consumption on my body and mind - based on doing them well and not so well. Second, any way you look at it, a vegetarian or plant-based diet has a much higher chance of more plant and polyphenol consumption than the average diet.

Nutrition is a fledging science. So while we have figured out a lot, there will always be trends and shifts to come.

What we do know, is that we can 100% count on PLANTS to support a sound mind and healthy body.