Nov 28

Cyber Monday Promos!

Tis the season to be social, but it is possible to keep your health in check while still enjoying yourself. Aim to maintain your weight from November to the New Year, as it’s more than common to gain 5 lbs this time of year. Not to worry, here are a few pointers on how to enjoy holidays healthfully.
This Cyber Monday I am offering some deals on facilitating a healthy and LEAN holiday season. Ends midnight tonight.
  • 25% off all of my services. This is a first, and jolly discount! I am thankful for my clients, and I want to show the love!
  • 15% off supplements from Standard Process and Thorne. If interested, please reply to this post via email (Kelly@KellySchmidtRD.com) with what products you want, the quantity and the address to have them shipped.
  • $9.99 for my 21 Day Self-Guided Real Food Challenge. This is an eBook chalk full of education on what foods to eat, including a grocery list, sample meal plan, supplement recommendations, a progress chart, and additionally a separate day-to-day journal, including a daily tip, recipe and motivator.
Additionally, if you are thinking of doing a Cleanse in the New Year, stay tuned on updates from me regarding the 21 Day Detox I am hosting, starting January 9th. Commit this weekend and you will get 15% off the Cleanse Kit.
Above all, have a safe and happy holiday season.

Nov 27

My Diabetes + My Kids

walkMy three old is proving to put up the challenge lately with sleep. And the other night, after I tucked him in, I heard him upstairs, mumbling about something “forgot, forgot, forgot.”

Mind you this was a Thursday night and all I needed at the moment was a breather, so I let him settle himself asleep as he didn’t come off as upset and he’s gotten pretty savvy at brewing up reasons he shouldn’t have to go to bed yet.

xmas

Forty-five minutes later, I make my way to our master bedroom and a quickly grew a little worried as it seemed Declan had been waiting for my footsteps. I reach the second level and immediately, I hear, “Mom you forgot your medicine.” I opened his bedroom door and asked what he was talking about. He gets up and hands me my container of glucose tabs.

Oye, #parentingfail. He was so worried about my glucose tabs and didn’t want me to go to sleep without them in their home of my nightstand. (My one year old loves pulling out my goodies and putting them all over the house. This time, they ended up in Declan’s bed.)

I tucked him away and was flattered he cared about my “medicine.”

 

The reason I am sharing this story, is to open up the conversation of how other households go about informing family members of someone having diabetes. Beyond the illustration I painted above, I test my blood, change my pump site and draw up insulin in front of my kids, and also share why I eat certain foods to be healthy.  While my oldest is only 3, I want to continue educating him about my health, and help him with a plan if I have a low blood sugar. It was also drawn to my attention of how beneficial it could be to educate significant others on how to test blood sugar and suspend insulin pumps.

When I did the local JDRF walk here in Cols, OH, Lilly was passing out Disney books, where one of the characters had diabetes. I loved this idea, and I am sure there are many other examples available online and beyond.

I grew up in a household where a parent had diabetes and we weren’t all too much in the know, but I wish we were. Either way, there is no perfect way of sharing diabetes nor is there a perfect way to parent. I hope this story brings you comfort and motivation to share anything needed with loved ones.

In closing, have you heard of a FREE program called TrialNet? This is a screening for people who have a relative with type 1 diabetes. There are about 200 locations in the US and to be eligible you need to be at least 1 years old. This data can be scary, but helpful and it is something I have chosen to have done for my children. For more information click here.

Nov 25

My Skinny Jeans and The Holidays

white-sparkler-fire-holiday-festive-background-62500607On average, can you guess how much we tend to gain this time of year? MedPage Today has the details, and while I can layout all the calculated percentages, the gist is, people gain. Above all, the time it takes to put weight on, is nothing compared to the time it takes to shake it off.

So this season, aim to maintain. Yes, don’t try to lose weight, just maintain your weight. By New Years, you will be 1-5 pounds ahead of the average. A few tips on how to maintain:

  • Solidify your ongoing good habits. While eating predominately healthy, real food, we need to have a casual plan for meals throughout the week. Don’t skip meals, and stick to a meal routine. Meals should include fat (yes, we need more fat than most people think), protein and moderate carbohydrates. The golden rule I provide to clients is start the day off with protein (20-30 grams) to prevent cravings and snacking later in the day and then follow-up lunch and dinner with a palm-sized portion of protein, 1/4 of the plate coming from fruit or ancient grains, and the other half of the plate being vegetables, starchy (potatoes, parsnips, plantains) and non-starchy kinds. Have more of the starchy vegetables if you are active.
  • Eat breakfast. Even if you wake-up some mornings and decide you are not hungry, go about eating around the brunch hour and assess how much more you eat in the evening. I am not saying everyone carries their highest calorie intake into the few hours before bed, but more often my non-breakfast eaters do, and this time of day is the hardest to make the cleanest and healthiest choices.
  • Cap your time on Snapchat and Instagram and start organizing your kitchen, recipes and grocery list. The more organized and prepared we are with easy to grab snacks and batch-cooked meals, healthy eating is the obvious choice. Don’t overhaul your diet, just take one step closer to the farm. Instead of chips and granola bars, have nutsand fruit or vegetable. Instead of a protein bars, have hard boiled eggs or grassfed jerky.
  • Grocery shop every week. Even if there are more social gatherings this month, still purchase plenty of produce. When I am busy I am the queen of buying frozen items like berries, broccoli, cauliflower, green beans, mango, etc. This season is a great time to enjoy warm food, and warm berries in the evening is a great treat, and roasted vegetables (from frozen) can go a long way for a healthy dinner and leftovers.
  • If you are not getting 60 ounces of water a day by the afternoon, up your game. Being hydrated is one of the best things you can do for yourself. And it’s cheap!
  • Buddy up. Find a partner who has a similar health goal, and communicate daily with food ideas and challenges, using each other for support.

If you are the host, or attending parties:

  • If you are overseeing most of the food, make all you can ahead of time and freeze Approaching the event with fewer to-do’s will make the experience more fun and manageable.
  • When reaching for a treat at a party, opt for something you are honestly and truly going to enjoy and have time to chew and taste. Additionally, contribute to the party and bring a healthy app and dessert.
  • Indulge in the memories at holiday parties verse food. Not often do we think back on a memory and say, “I was so glad I ate all that food.” Keep portions in check, but also see how much you can laugh.
  • If you have a day of baking on the calendar, be sure to taste only what you need to. A teaspoon should be more than enough. If you need a distraction for your mouth while the house begins to smell like chocolate, write down your goal, pour yourself some tea, and pop in a piece of gum.

Secondly, the holidays are so much fun. Keep your perspective positive during this busy time of year and take care of yourself inside and out. Above we touched on food, yet, prioritize mental health too.

  • Pencil in a few extra sessions of yoga, briefly write up a gratitude list each morning, download a meditation app (Calm, HeadSpace, 10% Happier, etc) and or enjoy a good book.
  • Be sure to clock in enough sleep. Strive for at least 8 hours. When we are sleep deprived we tend to eat more food, make poorer food choices and move less overall.

Happy holidays, and cheers to the New Year in good health!

Kelly

Nov 16

Come Detox With Us 2017

If you are thinking of a few health goals for the New Year, join us in a 21 Day Cleanse program kicking off January 9th! More details to come, but program will include:

  • a weight loss cleanse that can only be hosted by a health professional,
  • supplements/phytonutrients and herbs to support liver detox and fat metabolism. Specifically these supplements enhance your body’s ability to release toxins.
  • private forum, accessing a dietitian 24/7 for support, and 30 minute weekly webinars,
  • a smoothie (with real food ingredients) and real food based menu, and more.

If you are wondering if this program could be helpful, these questions can assist:

  • How often do you eat out?
  • How often do you consume vegetable oils? Whether it’s from your pantry or Chipotle, it’s impairing your body’s ability to detox.
  • How often do you consume artificial sweeteners or coloring?
  • Do you wear perfume/cologne or makeup?
  • Do you eat out of plastic containers? Or store leftovers in plastic?
  • Do you burn candles in the house?
  • What household cleaners are used in your office or home?
  • Do you eat all organic foods? What’s your exposure to pesticides?
  • Is your vehicle parked in a garage attached to you home?

If you answered yes to many of the above, there is a good chance you can benefit from a detox (especially a detox that supports all 3 phases of the liver detox) such as the one we will be hosting January 30th.

If you want to do a more thorough questionnaire to determine your toxic load, email Kelly. I hope you find the right tools to help you be your healthiest, and if this program is one of them, I can’t wait to have you.

Cheers to you and health!

Kelly@KellySchmidtRD.com.

Nov 15

Cols, OH Diabetes Wine Social – Thur 11/17

Come WINE with DiabeteSisters of Columbus this Thursday, November 17th at 7:00pm

dmsister-image

Join the   of Columbus for a Wine Social at Spagio. We look forward to meeting you over a glass or two to discuss successes and challenges of life with Diabetes. We are lucky enough to have this event sponsored by Dexcom. Please add us to your calendar, for an evening of support, sisterhood, and education.

Whether you were diagnosed with diabetes yesterday or 30 years ago, PODS Meetups offer an inclusive, open space where you can find peer support. PODS Meetups provide a regular, monthly spot for informal support and education to women of all ages with all types of diabetes (prediabetes, gestational, type 1, type 1.5, type 2, etc.).

At each Meetup, participants are encouraged to focus on their own health and share their life experiences living with diabetes with women who understand the unique challenges diabetes poses. Please visit: www.diabetessisters.org  for more information about the organization.

pods

 

 

Nov 02

Hydration + Hot Yoga

bottles-774466__180

I just wrapped up a call with a client and she openly shared she had only consumed 4 ounces of water yesterday by dinner time. This quickly reminded me that we often overlook the importance of hydrating, and easily knock it off the priority list. But 4 ounces, that is wild, and so little. On average, I recommend about 75 ounces of water per day for my female clients (averaging 150 lbs), or a little shy of 10 cups. It’s a task, but well worth accomplishing. Why?

Building on the conversation of endurance, last week I did a hot yoga class at Blue Spot Yoga in Bexley, OH. Shout out to Staci McCool; she is one of a kind and born to be an instructor and leader.

yoga

Yet as soon as I walked in the yoga room this one evening, I immediately regretted my efforts of hydrating early in the day, and honestly, the day before too. My dehydration can easily impair my performance and I generally appear to struggle during the class. I know I am not the best yogi on the block, but I am a better one when I drink enough water and fuel properly.

As I laid on my mat before class, I thought of chugging the bottle next to me before I heard the words, “Let’s begin,” but, no, it would perhaps do more harm than good. What? Yes. Why?!

  • it takes about 45 minutes for water to absorb into our cells,
  • it’s uncomfortable to drink a lot of water during aerobic activity and it takes away from the practice,
  • drinks taken during class, should be paced about every 4 postures and should be considered as refreshers,

Take it from me, do your homework and hydrate 24 hours leading up to an activity like hot yoga, and I’ll summarize some good nutrition advice for the practice soon, but reach for hydrating foods such as produce, soups and smoothies, minimize processed foods including grains not in their pure, whole form, making quinoa, wild rice, whole gluten free oats, millet, buckwheat groats our best options.

cucumber-1687628_960_720

For estimating water needs – take body weight in pounds and divide by 2. Going off the example above, a 150 lbs person would be 75 ounces of water minimum.

  • This estimated water intake is to be exactly water. Coffee, sodas, even La Croix, tea do not count towards the tally.
  • For exercise, to be exact, weigh in to assess hydration loss. Hydrate enough to get back to pre-exercise weight. If a scale is not handy, drink to comfort post workout and refresh with water during.
  • Spring and mineral water are best, but you can spice things up by adding a few berries, cucumbers, or citrus (orange/lemon/lime) to your glass of water.

Stay tuned for more fueling advice, and lastly, if you do hot yoga daily, consider hydrating with mother nature’s electrolyte beverage such as coconut water and while striving for a whole food clean diet, don’t shy away from sea salt (avoid table salt!). Listen to your body salt to your in-tune desire.

Cheers to you and good health,

Kelly

Kelly Schmidt Wellness

 

Oct 18

FREE Education – Paleo Summit – Hacking Paleo

virtual-paleo-summit-speakers5

I will be 1 of 9 speakers (woot!) for the upcoming Paleo Summit, airing October 19-22. My presentation is on Hacking Paleo and you can register for the FREE virtual event with the link below. Enrollment will include some awesome freebies including my 21 Day Self-Guided Paleo Challenge eBook ($10 value).

Whether you are a paleo enthusiast or just want to learn ways to be healthier, you will find value in this summit. The speakers range from MD’s, cardiologists, Nurses, Dietitians (me!) and bestselling authors. We care about helping the world become a happier and healthier place and have donated our time to give you access to this information.

PALEO SUMMIT – EASY – SIMPLE – AVAILABLE EVERYWHERE

You don’t have to make any phone calls, download any software, or travel anywhere to experience this Virtual Paleo Summit.  No dealing with booking a hotel, getting up early, or marching to the beat of someone else’s drum.  This summit is on your time, from the comfort of your home or office, straight to your computer through the internet.

On October 19th the Virtual Paleo Summit will go Live and be available until midnight on the 22nd.  You will have 4 full days to watch all of the World Renown Speakers Virtual Trainings.  At the end of the 4th day the Summit will come to a close.  (You can maintain LifeTime Access to all Virtual Trainings with PRO or ELITE Registration)

Just click the link to register.  You will get an email with a link to create a username and password, and then on the 19th, just log in and enjoy the summit.

Sep 25

To Yolk or To Eggwhite

From A1c%, to cholesterol, triglyceride labs, to CRP – there are numerous tests we draw to understand how our diet is affecting our overall health. While research shows that 90% of heart disease is caused by modifiable diet and lifestyle factors, there is still a lot of confusion of what foods to eat and which to avoid. (1) Zooming in closer, I am going to layout some thought starters on cholesterol/cardiovascular labs, and propose some advice on how to hit optimal targets.

Strawberry Scrambler - 2 eggs, 3 strawberries, fresh parsley, ginger, coco nibs, salt/pepper #antioxidants #swee

Yet, first let’s get the elephant out of the room: high cholesterol is a symptom of some sort of inflammation in the body. It is not necessarily caused from eating egg yolks, and or other high quality cholesterol containing foods. Conclusions from research based in the 1960s suggested that cholesterol was caused from high cholesterol (animal) foods and saturated fat. However, more recent data, and stronger research puts this myth to bed. While 25% of the population may respond to a higher cholesterol intake, the increase does not impact heart health or the LDL to HDL ratio. In other words, I have no problem starting my every day with eggs and or bacon/sausage, and some sort of vegetable of course, even as a type 1 diabetic with an increased risk of heart disease. I digress.

Long-term studies on saturated fat and heart health are just as comforting, if not more. Low carbohydrate diets tend to be high in fat, including saturated fat, and have shown health benefits beyond lowering cholesterol including weight loss, decrease in triglycerides, fasting blood glucose, blood pressure, waist circumference, c- reactive protein/CRP (indicator of inflammation), to name a few. (2)  So once again, understand you are doing no harm to yourself when you consume saturated fat and high quality cholesterol foods.

Ben Franklin said, “An ounce of prevention is worth a pound of cure.” Diet and overall health marry this quote perfectly.

To improve heart health first know your numbers, and what they mean, and how to interpret them. The total cholesterol is not the be all. Nearly half of the heart attacks, take place with people with low cholesterol. With all my clients, I hear their story, understand their lifestyle and interpret labs with this angle:

What is total cholesterol? HDL? LDL? Total triglycerides? The I take it a step further and measure: Total cholesterol/HDL? Triglycerides/HDL ratio?

With these results, I also want to know if my client has lost weight recently, and how long the weight has been stable, and/or if the client is postpartum. All the above can affect the lab results. Further more, let’s use some hypothetical lab results and play with the interpretations:

 

CHOLESTEROL 160 mg/dL
Optimal (not to be construed as a target for drug therapy): <170 mg/dL
TRIGLYCERIDE 61 mg/dL
Optimal (not to be construed as a target for drug therapy): <100 mg/dL
Highly Abnormal (please review with your medical team further): >499 mg/dL
HDL CHOLESTEROL 70 mg/dL
Optimal (not to be construed as a target for drug therapy): >50 mg/dL
LDL CHOL (CALC) 78 mg/dL
Optimal (not to be construed as a target for drug therapy): < 100 mg/dL
Highly Abnormal (please review with your medical team further): >189 mg/dL

As you can see beneath each result are optimal ranges. However, going off what I want to know, I will calculate a few ratios.
Trig/HDL = 0.87
– Ratio is ideal 1:1 or less. If it’s 2.5-3.0 there are some said lifestyle changes to made. If it’s >3 may indicated insulin resistance and increased heart disease.

Total cholesterol/HDL = 2.285
– Goal is to be below 5. Closer to 5 or above, can be an indication of cardiovascular diet/lifestyle modifications.

Ideally want HDL to be above 70 mg/dL for immunity and overall health outcomes.
– HDL increases with exercise, grassfed butter, cream, and coconut oil. HDL is made from fat, so we need to eat clean and quality fat for the raw materials. A little alcohol can also increase HDL.

A high LDL can be a sign of maybe some low thyroid, as well as, miss managed stress, sleep deprivation, high blood sugars, or too many carbohydrates in the diet.

If Triglycerides are high, review the amount of carbohydrate in the diet. Research has shown by limiting carbohydrates to 120-150g per day, can improve triglyceride levels, unrelated to weight loss. (3)

Understand what foods to eat and avoid:

  • Avoid man-made foods, including vegetable oils. Indeed, vegetable oils/margarine were once recommended for heart health.
  • Avoid eating large portions of foods that are high in omega 6 fatty acids. For example: nuts and seeds should be treated like a condiment. Please note the emphasis on “large.” Nuts are healthy and have many wellness benefits, but any good thing, can be overdone.

Feed your heart the nutrients it needs:

  • Eat whole real food, more often than not,
  • Have wild seafood twice a week (omega 3 fatty acids),
  • Eat antioxidant-rich foods at every meal (think produce, coffee, chocolate). An awesome goal to strive for, is 2 cups of vegetables at meals and 1 cup at snacks. Enjoy fruit, but keep quantity less than vegetables.
  • Enjoy polyphenol- rich foods such as cocoa, coffee, spices, tea, wine, vegetables, fruit.

Treat yourself with the care it deserves:

  • Sleep like you are getting paid for it. In a way you are!
  • Get spiritual – religious or not. But make the goal of getting in touch with yourself, being present, and finding calm in our busy lives.
  • Be kind with your thoughts and actions. Our feeling shape who we become.

Above all, remember that it is hard to manipulate nature. I always tell my clients, “Mother Nature cries everytime we throw out a yolk.” Keep things simple. Eat real food, and try to not over think it.

PS – the picture is a Strawberry Scrambler – 2 eggs, 3 strawberries, fresh parsley, ginger, coco nibs, salt/pepper #antioxidants #sweet

RELATED TOPICS

Eat Your Heart Out

Sep 21

My Toddlers Favorite (Real Food) Muffins

Whether it’s Declan’s birthday playdate or his school picnic, if a treat is needed I combine some of my favorite real food sweet ingredients into a delicious muffin.

Almond Butter Banana Muffins

  • 1 cup natural almond butter
  • 2 large ripe bananas
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 4 eggs
  • 1/2 teaspoon sea salt
  • 2 tablespoons honey
  • Optional: 1/2 cup of chocolate chips – or – I will frost the muffins with nutella – or – I just keep it simple and stick with the core ingredients.

Directions:

Preheat oven at 350F. Line a cupcake tray with liners.

In a mixing bowl, mash the banana with a fork, and then add the rest of the ingredients, mixing until smooth.

Add the batter 3/4 full in each liner. Cook for 15 minutes until the muffins are golden and firm. Allow to cool before eating. Enjoy!

 

 

 

Jul 26

Diabetes and Womanhood

Granted I have yet to learn what it feels like to be in menopause and the likes, I surely know how to ride the insulin roller-coaster from past pregnancies, 12 months of nursing and frankly, being a fertile women. It’s not an easy road, and typically, with a normalizing cycle, my first sign I need to adjust my insulin based on hormone influxes (ovulating/menstruating) is a high blood sugar reading without good reason. Also, let’s be honest, there are a few cravings too.diabetesexpertmomnutrition

So is it fair to say it’s harder to be a female than a male in controlling blood sugars because our monthly hormonal, and eventually menopause changes? I don’t know, as I only know what it’s like to be in these shoes, but I fathom we all have our own challenges. Yet, what can a solution be or a plan for keeping and having the best blood sugars possible? Let’s see:

  • Basal testing. Have you heard of this, or tried it? To have the best A1C or best blood sugars, we want to ensure we are on the right dose of insulin, let it be multiple daily injections or an insulin pump.
    • Furthermore, it can also be helpful to have a second basal rate for the week before a female’s (on insulin) period. The extent of time to use a second basal will take some individual experimenting. Some woman will use a higher basal the week before and during a period, where others need less insulin as blood sugars plummet upon a period. Take notes each month, even if you just insert a few sentences in your calendar. We all say we will remember next month, but trust me, these notes will be handy. A quick example of how I use 2 basals: my normal, non-period basal is just shy of 10 units, and then my PMS basal is 11.5 units of Humalog. As you can see, I just need a pinch more of insulin, but it’s so helpful.
    • Know that with every month, the fluctuations and impact a period has on someone not only varies with the person, but can vary from month to month.
  • Enhance insulin sensitivity. How?
    • First look at lifestyle. Are you moving throughout the day (get your lymph system flowing), are you active enough, drinking enough water, sleeping 7-8 hours (at least), managing stress, engaging in positive things, socializing, etc?
    • We want to move every 30 minutes. This can be as basic as standing up to fill up a water bottle or using the restroom. A fast paced walk is even better. As soon as we start to sit, enzymes that help break down fat decreases by 90%, and if we were to sit for nearly 24 hours, insulin sensitivity drops 24%.
    • Drink half of your weight in ounces, and keep juices, coffees, sodas, caffeine to a minimum. If you want to have a cup of Joe, match that amount in water, and do not count this fluid intake towards the half of your weight/ounce goal. Being and staying hydrated is one of the easiest and cheapest ways to be your healthiest. Where is your water bottle?
    • Secondly, remove inflammatory foods from your diet. It’s becoming more common sense that processed foods and fried foods don’t optimize our health, but also assess how gluten, dairy, corn, soy, wheat, and eggs make you feel. Perhaps pull one, or all, of these out of your diet for 1-3 months to truly test. In the process flood your body with nutrient-dense foods. See below with more tips on diet.
    • How rich is your diet in magnesium? If like most Americans, it’s scarce, and therefore I have a standing recommendation for most people with diabetes and/or high stress, as magnesium is depleted with stress, to take a supplements, specifically, I like the drink Natural Calm.
  • Decrease PMS and menopause symptoms. PMS and menopause symptoms are not normal. Heavy cycles, extreme hot flashes, mood swings, weight fluctuations can be minimized by resolving the imbalance of hormones, blood sugar variability, resolving a nutrient deficiency and or better handling stress. Some basic thought starters to get going on this:
    • Eat within 30 minutes of waking, followed by eating every 3-4 hours. Eat more real food (produce, high quality fish and animal protein, good fats, lentils, beans), than processed foods, man-made oils and grains. In all strive for 6-10 cups of vegetables a day, chew your food, enjoy the gift of having readily available food and have some delicious chocolate. Have each meal highlight vegetables as the main dish, fill up on sides with satiating and delicious protein and fat. Also, do not be afraid of foods that are high in carbohydrates. Our thyroid thrives on carbs, and the best ones include starchy vegetables, fruits, legumes (if tolerated) and gluten free grains.
    • Nurture your liver. Yup the liver, our fat burning machine and hormone metabolizer. It’s hard to say which organ is the most important in our body, as one needs to lean on the other, but the liver is pretty high on the list. Help the liver out, by avoiding overeating, choosing high fiber foods, bypassing canola oil, sunflower/safflower oils, margarine and fried foods. Eat colorful meals and snacks and go easy on alcohol. I love sipping on dandelion root tea too.
    • Optimize gut health. Follow the advice on eating low inflammatory food, but also foods that feed your gut. This certainly includes carbohydrates (75-200g), and certainly probiotic and prebiotic foods. If consuming foods rich in probiotics isn’t realistic, consider a supplement. 

While there is loads more I can list, these are the top things to consider when you are feeling moody from hormones, and maybe even moodier with blood sugars that don’t line up.

Please share your thoughts on these recommendations, and let us know what works for you.

Cheers to you and good health,

Kelly

Resources:

http://www.diabetes.co.uk/periods-and-diabetes.html

http://www.medicalbillingandcoding.org/

 

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