Books on Empowerment

Books are my new favorite form of self-care and no doubt, I love the self-help section. This list was inspired by Danielle over at Diabetes Dominator and hopefully it can inspire you.

In 30 years, I Have Learned These 30 Things

1. Friends and family are the best gifts in life.

2. Life is too good, to eat bad. When I choose foul foods for my body, my quality of life is deterred. Not worth it.

3. Working hard doesn’t mean I’m working smart. Keeping the end in mind is vital.

4. To take 3 deep breaths at least one time a day, if not more.

5. To turn off my computer and avoid my phone when watching a funny show. It’s harder to laugh when multi-tasking; or for me, understanding the joke!

6. To treat myself monthly, from anything including a walk in the park. a trip, or a massage. This helps prevent burning my fuse at both ends.

7. To be skeptical of any advice I get; even if it’s from a profound doctor. My Grams just turned 87 and she is still hesitant to fully endorse any opinions she is given.

8. To not be hesitant to say “I love you” to those I care about.

9. I will never know enough, but will always have the drive to learn.

10. To always go with my gut feeling. I sure nourish it! #Probiotics #Diet

11. To be my own health advocate, get second opinions and also research for myself what is best for me.

12. Gratitude is the key to happiness.

13. Walks are the best dose of medicine.

14. I don’t ever want to win the lottery. If I do, well my friends, we have a vacation to go on.

15. Let food by thy medicine and thy medicine be thy food. The end.

16. Mind over body is powerful.

17. We should take hot baths weekly in the winter months. Epsom salts are an extra perk!

18. Relationships come and go, but the memories mold us to who we are.

19. I am able to achieve anything and everything I put my mind to. This serves as a reminder to dream big.

20. It’s worth the expense to spend extra on good wine.

21. If I had genie in a bottle, I’d wish that we all were gluten free (eating foods that are naturally gluten free, not foods that have a label gluten free on it).

22. I love love love to travel. October Fest is now on my 5 year bucket list.

23. I consider New Zealand to be what heaven looks like.

24. It’s okay to cry.

25. Having a baby/family is the best feeling in the WORLD.

26. You can’t put a dollar on time.

27. We all have stress, and we should not stress about things we cannot change.

28. Once I found my calling, I became my best person.

29. If money were no object I’d continue what I do, become a natropath and be a bike taxi in my spare time.

30. That I am blessed.

Let’s Talk New Year’s Resolutions

Do you have one? I have a few in mind, and while my yearly goals do not always last the 12 months, they are still good to have.

Come 2013 I will be embarking on an auto-immune diet protocol during my January Paleo Infused Nutrition Pledge. I am doing this because it will be a good challenge that will bottom-line improve my health. Most recently my thyroid has been showing some variation (signs of hashimoto’s) and ensuring my gut integrity is optimal for my well-being and defense in thyroid problems.

If I suggested this resolution to be last year or the year before, I would have set myself up for failure. It will (hopefully) work for me for this year coming, because I have a clear understanding of what I need to do, and my food intake is already rather restrictive, and more than half way in meeting the auto-immune protocol guidelines.

Overall though, the Paleo Infused Nutrition Pledge is not about restriction. It is a Pledge you come up with that aims to improve your health. You make a commitment/goal to yourself and to me your dietitian. And through the 4 week Pledge I help you stay on-top of your health game and propose some guidelines of being your healthiest you. So if you are interested, just let me know. It’s nothing to be scared of, it’s an opportunity to learn a whole new way of looking at food. Best part, you don’t have to spend time commuting to appointments, etc. The Pledge is an online private forum, where you have a dietitian, me, at your fingertips for questions and/or to voice your successes and struggles. Who wants to join?!

If you want something more hands out, I can also offer a Clean Eating Bootcamp developed by myself and an excellent Personal Trainer, Becky Schlageter, here in Chicago. Our Bootcamp is composed of 6 sessions, giving the client personal attention to their diet and fitness program. This Bootcamp will start the second Monday of every month. Who wants to join?

As a health professional, I make it my duty to create programs that are appealing, yet attainable for consumers. If neither of the above attract you, let me know what does. Nonetheless, aim to be your best person this year. Because you deserve good health, and the quality of life that goes with it.

Cheers to you and good health,.

Happy Holidays,

Kel

FAQ – Breastfeeding & (Paleo) Diet Change

If you are a new mother, breastfeeding and wanting to shed some weight, you may enjoy this common FAQ. If you have any experiences to add, please comment; we would love to hear from you.

My sweet nephew Beau

Client FAQ:

“I’m looking to jump start losing the rest of my baby weight and was thinking of going paleo, as I have before with significant other. However, I do have some concerns about changing my diet THAT much since I am breastfeeding. My question is: do you have any info on the affects of paleo while breastfeeding? Is there a way to ease into it so that it won’t affect my milk supply? Any info you can find would be so helpful.”

Answer:

While my response is not black and white everyone, hence I do not know exactly what foods are currently being consumed, I believe it is advisable and surely should not negatively impact milk supply switching to a whole food diet, such as a paleo diet. Yet, it is crucial to keep calories adequate. With breastfeeding calorie needs can increase by 200-500 calories. Keeping hydration up is almost, if not more important too. Drink that H2O.

While I am not yet a mother, there are testimonials of moms who have breastfeed their children on both a paleo diet and a Standard American Diets and have found these observations:

  • Paleo breastfeed babies (meaning mother ate a paleo diet) had better sleep, fewer spit ups, less gas and few to no rashes on the bum or face.

Of course this is not scientific data, and all babies are different, but do a Google search and see what you find. I think there is some truth in the consistency of the above noted trends.

Overall, making the change to paleo or to a cleaner diet, you need support. Whether it’s your significant other helping you, family or frineds, I too am happy to coach you along. Please don’t hesistate to ask.

Hands down, you are a wonder woman. Having a baby is not a piece of cake and these breastfeeding months are not a bed of roses either. Changing a diet, and setting standards for yourself can be stressful. Go at a pace of making change that works for you and if you slip-up, no stress. There is tomorrow and the next, wide open for you to be successful with this goal.

Overall some suggestions of transitioning to a paleo diet is to be sure to get good fats (coconut oil, avocado, grass fed butter, etc) in along with some solid protein sources, such as wild fish, grass fed meat, free range, organic eggs. Fill up on vegetables and some fruit. The amount of fat recommended is likely more than you have been eating. Do not be afraid of fat  it is good for you, good for weight loss and good for your baby.

Cheers to you and good health,

Kel

 

Monday Movers – Journaling

If you frequent my site, you may be aware of some of the food logs I have posted, predominately in the beginning of 2012. Since sharing my meals on my blog, I often track my food intake and health goals with traditional pencil and paper. What have I realized with both methods? Keeping track of what I eat is a SUPER easy way to stay motivated and it facilitates making the right health decisions.

The best thing about a diary is it does not have to be all about what you eat. Just logging some personal thoughts can go a long way. As mentioned above, I make weekly goals and write them down – if I do not write them down, I find I do not stick to them. Certainly I have learned to phrase my goals in a positive light as self-talk is nearly as important as laying out a personal goal. For example instead of saying, “do not eat nuts this week,” I phrase the goal to say, “seek out meals and snacks that include good protein, vegetables, fruit and good fats.” Other things I jot down include intentions to do some fitness classes during the week or no caffeine for better sleep on school nights.

The benefits of keeping a journal are extensive and can include the following:

–        May help with self-intuition and stress management.

–        You may realize that some of your staple snacks/meals may not be making you feel your best. I just realized this with nuts. I love macadamia nuts but lately I have been making my way around them and found I feel better and have more stable blood sugars.

–        It can help build self-esteem. Once you make goals or write down anything you have overcome, it is as if you are patting yourself on your own back. Start with small goals and slowly make bigger ones, week by week.

–        May help keep optimal health in check. Whether you are looking after your weight or nutrient consumption, logging information is making you attentive and cautious of what you want.

–        If you decide to jot down some notes in a journal or on some scrap paper, make sure you do not stress over keeping a perfect record. This diary is to help you, not to fuel more strain.

What weekly goals do you intend to make for yourself? Do you have any good experiences with journaling?

Cheers to you and good health,

Kel

Shop With Reason This Season

I, along with many others, see the importance of shopping locally and since moving to Australia where I have a farmer’s market on my doorstep, I see the benefits of shopping seasonally. The hardest thing to overcome when desiring to shop with the Fall, Winter, Spring, etc is learning what is “in season.” Today’s post includes a cheat sheet for the month of June. I have noted a (*) for the enlisted produce that is also in season in the Northern Hemisphere this month. Overall, July is much more resourceful in the Northern Hemisphere than June. Many of the listed fruits and vegetables are in peak season next month back in the US.

FRUIT – Southern Hemisphere:

Apples, avocados, bananas, cantaloupe, custard apple, grapefruit, honeydew melon, kiwi, lemon, lime, mandarins, pears, oranges, passionfruit, paw paw, and strawberries*.

VEGGIES – Souther Hemisphere:

Artichokes, green beans, bean shoots*, bok choy, broccoli*, brussel sprouts, cabbage*, capsicum, carrots*, cauliflower, celery, eggplant, fennel, leek, lettuce*, mushrooms*, onion*, parsnip*, potatoes, pumpkin, shallots*, silverbeet*, snowpeas, tomatoes, and zucchini*.

I am loving roasted pumpkin right now. It is so satisfying – I throw it in a salad, pair it with chicken or even just mix in some cinnamon and sea salt and call it a day. Pumpkin does not have to be sweet – like my childhood birthday pie around Thanksgiving.

What is your favorite dish this season?

Cheers to you and good health,

Kel

 

Ringing in the New Year with Paleo Eating

I could guess you have made a resolution or two this year. Am I right? Well this year, among many, I have made a few and I have inspired a hand full of folks to join me on the paleo journey. Hopefully in the next month I can share their experiences on here as though they are case studies. Below I have listed a few resolutions and let me know what yours are or if you are interested in joining the paleo lifestyle for at least 30 days.

Resolutions:

  1. If there was anything I learned from 2011, it is I need to live in the moment and appreciate the smallest of things. I am making a conscious effort to love what is going on in my life at that time.
  2. Strict paleo for 30 days. This would entail what I have been doing minus any desired diet coke, chewing gum, cheese, or gluten free dessert or bread. My co-worker Shanan @shanan_g helped me put the paleo list below for those interested in joining this resolution.

Cheers to you and good health!

PALEO- YES

  • Meats and poultry -important to be free range / or grain fed (skin ON). It is important to eat the whole piece of meat and if tolerable all parts of the animal. The fat in free range and grass fed meat is optimal for our health, improving the omega 3 to omega 6 fatty acid ratio in our bodies.
  • Beef
  • Lamb
  • Pork
  • Chicken
  • Turkey
  • Kangaroo
  • Duck
  • Rabbit
  • Quail
  • Venison
  • Seafood
  • Bacon, biodynamic
  • Eggs (free range + omega3) no limit on how many per week
  • Olives
  • Ham
  • Salami
  • Pickled foods
  • Smoked, dried and salted fish & meat
  • Coconut oil
  • Olive oil, not heated but used in dressings. When heated at a high temp the fatty acid structures convert and you will lose the health benefits of the oil. Use coconut oil in high heat.
  • Green tea, black tea, any tea and if possible wean yourself from caffeine
  • Almonds
  • Walnuts
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios (unsalted)
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Almond milk
  • Coconut milk and cream
  • Almond flour
  • Coconut flour
  • Cocoa powder
  • Dark chocolate, 70% or greater

Best fruits:

  • Avocados
  • Blackberries
  • Blueberries
  • Cherries
  • Lemon
  • Raspberries
  • Strawberries

Fruits still okay (limit to 1 or less per day):

  • Grapes
  • Passion fruit
  • Pineapple
  • Apples
  • Apricots
  • Cantaloupe
  • Cranberries
  • Figs
  • Grapefruit
  • Honeydew melon
  • Kiwi
  • Lime
  • Lychee
  • Mango
  • Nectarine
  • Orange
  • Peaches
  • Pears
  • Plums
  • Pomegranate
  • Rhubarb
  • Tomatoes
  • Watermelon
  • Bananas
  • Sweet potatoes
  • Spinach
  • Capsicums
  • Broccoli
  • Courgettes
  • Lettuce
  • Kale
  • Brussel sprouts
  • Cucumber
  • Celery
  • Radish
  • Seaweed
  • Watercress
  • Cauliflower
  • Cabbage
  • Carrots
  • Eggplant
  • Asparagus
  • Artichoke
  • Parsnip
  • Broccolini
  • Mushrooms
  • Onions
  • Buk Choy

PALEO- NO

  • Canola -do not let this cross your lips or any vegetable/soy oil (found in dressing)
  • Diet sodas/fruit drinks/soft drinks
  • Beer and most spirits. Vodka and tequila are okay.
  • Coffee, okay in moderation
  • Cereal
  • Rice
  • Oats
  • Rye
  • Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, tortillas, pizza, pita bread, flat bread, fried foods, bread crumbed food & all processed foods made with wheat or wheat flour)
  • Potatoes
  • Chickpeas
  • Lentils
  • Peas
  • Miso
  • Peanut butter
  • Peanuts
  • Snowpeas
  • Sugar snap peas
  • Soybeans
  • Kidney beans
  • Mung beans
  • Red beans
  • String beans
  • Tofu
  • All dairy (If dairy is eaten, always eat full fat)
  • Ice cream
  • Cheese
  • Cream
  • Frozen yoghurt
  • Yogurt
  • Powdered milk
  • Ice milk
  • Low-fat milk
  • Whole fat milk/cream
  • Goat cheese better than cow
  • Sausages with preservatives. Non preserved sausages are okay – you can find these at farmer’s markets.
  • Milk, white chocolate
  • Lollies/candies
  • Honey
  • Sugars
  • Sugar substitutes
  • Canned tomato sauce – usually always it is fortified with sugar

Cheers to you this year and to your health!

Sunday Sessions & Food Log

Sundays are so homey. Do you agree? It’s a day for personal time, preparation for the week and to reminisce on what took place in the last few days.

Most Sundays, especially when the weather agrees, I go on a run or walk or head to the gym, think of what’s on for the next 5 days and what meals I can prep and package away for easy lunch and dinner decisions.

If I do not have the ingredients I need on Sunday, I make a loop to the grocery, then the health shop and then the market. I love the market so much, even if I do not want to buy anything. It is such a positive happy place and the vendors really make an effort to get to know their customers. Just yesterday the Healthy Cafe owners came out into the market and gave us a hug to see how we were doing.

However, if I do not get lunches and dinner together on Sunday for the week, I tend to get takeaway during the week at work and for dinner, I usually sacrifice time that can spent outside walking or time at the gym in the evening making something from scratch and even worse, may skip the idea of making food altogether and eat out again.

Moral of the story is it is well worth it to plan ahead. This is what my daily food log looks like along with my plans for meals.

Breakfast: 10:30AM
Coconut pancakes with nutbutter – ingredients included free range eggs, coconut flour, cinnamon, ginger, vanilla extract, salt coconut milk and coconut oil. Here is a recipe for almond meal pancakes, posted a few months back.
Water
Fish oil
Probiotics
Allergy meds
Iced coffee, no sweetener nor sugar

Lunch: 1:45PM

Homemade nori rolls with avocado and shrimp
Water 

Snack: 3PM
Corn chips (5 or so) with organic cheddar cheese
1/2 banana and nutbutter

Exercise: 3:30PM
Walk – 4.75 miles

Dinner: 6PM
Fish and Spanish chorizo tacos – fresh guacamole, diced tomatoes, sauteed onions and pepper and more.
Water

Meals for the week: I have to suggest this was not the best example of what I do on Sundays. Quite often I make massive meals including soups, chipotle style chicken and vegetables fajitas, grass fed burgers, frittatas, guacamole and more.

But on this Sunday, I bought fresh bell peppers and onions to assist with any meal of fish or meat.
Tonight’s dinner was purposefully made 3x larger- I plan on having the fish taco leftovers for lunch a few times this week.
I made hard boiled eggs for mornings on the go.
I usually make beef, lamb or kangaroo patties but will wait to buy some minced meat on a night we plan on grilling out.

Do you practice Sundays in a similar fashion? What meals to you usually make up?

Cheers to you and good health!

Dear Food Diary – 3/12/11 – Christmas BBQ Party…

Today, Saturday, I am prepping for a gathering of friends to celebrate Christmas. Let’s see how I behaved at the BBQ, keeping in mind these few goals:

1. Avoid all dairy and grains
2. Drink plenty of water and do not over eat on anything
3. Avoid all dairy

Breakfast: 9AM
Long black
I was not hungry when I first woke up so I waited an hour or so. I also had rubbish sleep last night, so I will be interested in how my cravings run today.
Protein, Coconut oil smoothie
Fish Oil
Probiotics
CoQ10
Allergy meds

Exercise: I have graduated from my walks and am back in the gym! Do not get me wrong, I love walking the parks but I am beyond ready to get my heart rate up and to life some weights.
11AM: Kettlebell workout – wow, I am out of shape.

12noon: met Schmidtty at the market and picked up some wild barramundi for tonight’s barbie! Enjoyed some preservative free sausage samples.

Lunch: 1:35PM
1/2 banana and nutbutter
Ham, deli

Exercise: 4 mile walk with friend

Snack: 4PM
Blueberries and Glutamine fortified jelly (Jell-O)

Party begins 6PM
Grazed in sweet potato chips, sliced pears and apples, hard boiled egg, wine and some tuna-like dip (gfree no doubt)

Dinner: 8PM
Wild barramundi
Prawns
Salad, Greek-like

10PM
Bites of my husband flourless chocolate cake (to.die.for.)

Pass the Finish Line

When you’re engaging in exercise beyond your usual activity level — such as a charity bike ride, mini-marathon or fun run — don’t forget to refuel your body during the event.

Your body can store only about an hour’s worth of carbohydrates, so if you want to finish the race without being pulled over the finish line, eat or drink carbohydrates along the way, such as a sports drink or energy bar.

After any especially long workout, you need to restore your energy. A small high-carbohydrate, moderate-protein and low-fat meal is best. Bring along some fruit, low-fat yogurt and whole-wheat crackers or bread for after you cross the finish line.

Produced by ADA’s Public Relations Team

Have a healthy and fit day!