Concluding My 21 Day Cleanse

New to this site? This is one of 4 posts on my 21 Day Standard Process Purification experience. If you haven’t already, be sure to read the first 3 posts of this series.

Now onto the juicy stuff!img_4308

I feel awesome. I have so much energy and I am the leanest I’ve been in 5 years; at least strongest and body fat percentage. This is a BIG deal. I don’t have the healthiest genes coming into 25 years of type 1 diabetes and just over 2 years with a low thyroid. Weight comes off like molasses, and after doing this program, it seems easy. I better be careful, I am going to be jinxed for saying that!

But I am now convinced. We need to have a liver tune-up annually if not every quarter. The liver really is our fat burning organ, and after concluding this program, I now want to position a cleasne as a priority with my weight loss clients.

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Concluding Remarks:

  • MEASUREMENTS: So how much weight did I lose? Nearly 5 pounds! I was definitely pleased. While I weighed-in on day 1 and 21, I also thought about doing tape measure measurements, but easily decided I didn’t want to get stuck on any numbers as I went about the program.  I wanted to 1) focus on gaining the most health as possible, 2) not weigh-in during the program at all, and 3) use my appetite and listening skills to zero in on what my body was craving for food choices. If I were to hop on the scale daily, I would have let my dietitian brain take over and dictate my meals. Additionally, I started this program at one of my lowest weights in the last 2 years. Concluding the 3 weeks I was shocked to see I lost any additional weight. No doubt, I am pleased, but I am even happier with how healthy I feel. The only bad news? I really need to break-up with coffee. In the meantime, green tea/matcha is doing the trick.
  • TOOLS: A few things I really valued during this cleanse, besides the obvious sweet potatoes, included:
    • A good blender. I am thankful I had a blender that could liquify everything from beets, carrots to spinach. img_4300
    • A food processor. I used this when I started making pancakes out of the SP protein powder for breakfast,
    • Coconut butter and coconut flakes – maybe a bigger love, over sweet potatoes,
    • Bananas – they always made a smoothie better. I typically used half of a banana or 1/3 of one,
    • Avocados,
    • Raw pumpkin seeds,
    • Fresh herbs and ginger. I loved ginger in the smoothies,
    • The literature provided with the program including the Guide the 1 Degree of Change Cookbook. While I did not obsessively use either, the list of allowed foods was important and I loved looking over recipes just to gather meal ideas.
    • Journaling. Regardless of what program I am doing, tracking how I feel and what I am doing is so powerful. Journaling allowed me to put more faith into the program, noticing the smallest changes, which I believe generated more results. This practice helped me capture the mind-body aspect of this protocol. img_4313
  • ADVICE: For anyone considering this 21 day program, you are in good hands. This cleanse is a real food based program, with food-based supplements and herbs. I was never hungry and the cleanse targeted organ nourishment and support. I feel different and a better version of myself. Be sure to order your product well ahead of time and read the Guide and Cookbook front to back before beginning. This cleanse was honestly easy, but it was only easy because I went into each day having an idea of what foods I was going to put together for my meals and snacks. Batch cooking is key, and forgo the scale and measurements while conducting the detox, so you can use your true senses of what your body needs for fuel and repair. Shop smartly. I bought a lot of the ingredients from Thrive Market, and got wild seafood, protein and vegetables from bargain groceries. I did not have to go to expensive markets to do this program. All in all, no matter what cleanse people do/nutrition coaches recommend, they need to be recommended uniquely. Send me a an email if you want help deciding.
  • MODIFICATIONS: This exact cleanse recommends no animal protein until day 11. I however, would advise clients to do at least day 1-3 with no animal protein, and if able day 1-5. As for eggs, they are not advised, but if someone knows they are no sensitive to them, and will have less stress with the program, to go ahead and include them. The cleanse also suggests one can use quinoa and lentils, and I’d only use those if needed during the vegetarian phase. If able, I’d remove quinoa, lentils and eggs entirely. Lastly, I would not limit fat. I suggest clients use their intuition and appetite in regulating fat intake.
  • DETOXING: In addition to removing many allergens from the diet (dairy. gluten, corn, soy, beans) I incorporated hot yoga, dry brushing, trampoline work and focused on fluids more than what was emphasized with the Guide. I also avoided quinoa.

Day 15 – Like last weekend we went out and stayed up late. With this, I woke with a roaring appetite. I made a pancake out of the cleanse protein powder. If you are curious about such recipes, download the free Standard Process app on your smartphone. In all, the pancake was just what I needed. My Sunday played out as expected.

Day 16 – Monday – feeling lean and mean. Workouts are great and my mind is clear.

Day 17 – Tuesday – I was headed back home from a visit at my sister’s with her and her 3 little boys and my mom. The day went fine, but we stopped at Chipotle for lunch. I abide by the rules with allowed foods, but had the fajita vegetables on a salad with chicken. I should have gone with their pork because it is not cooked with soybean oil, and should have left out the fajita vegetables. They too arimg_4309e cooked in low quality oil and I could feel it. I felt moody and had cravings. As soon as I got home from the long drive, I had a bowl of sweet potato wedges seasoned with coconut oil/butter and sea salt. I closed the night, grounding myself and attended a hot yoga session.

Day 18 – Woke determined to finish strong. I had a pancake I made from the SP protein powder, a shake for lunch and a salad and turkey for dinner. Fish is recommended to be the first animal protein choice, but I went with what I had on hand as were are finishing up some items before we leave town again for Christmas. One really cool thing today – I felt like my workout was on fire. I pushed myself so hard and I was proud of how much weight I lifted and level of intent I put into my exercise. I think I was smiling while I was running too. Maybe it was my food and re-focus on the program, and or I was in the Christmas spirit.

Day 19 – My mind is on the finish line, but also reviewing how I want to carry on after this program. I think I am going to move towards a paleo AIP diet, but I will mix in the SP protein powder for smoothies or pancakes and continue to eat a lower animal protein lunch. I think the way I adapted my lunch during this 21 days was the biggest needle pusher for a better physique and my energy.

Day 20 – A full day of last minute Christmas shopping and enjoying the day and lunch with my mom for her birthday. I did have wine with our date, but I felt fine and I was sure to enjoy it without feeling guilty.

Day 21 – Christmas Eve! I feel great and cheersed the cleanse for everything it gave me.

 

JANUARY CLEANSE – If you are interested in doing a cleanse in the New Year, Standard Process is kicking off their 21 Day Standard Process Purification program with a webinar on the 9th of January, and the diet/supplement regime starts on the 10th. Let me know if you need to order a kit, and I will get you what you need. Their cleanse has dairy free and a standard version (both ~ $235)

This program has a Guide and a full eBook (1 Degree of Change) with step by step meal plans and a free app you can download, which has tracking tools, shopping lists/list builder and recipes from the meal plan.

A lot of information, but all of the above makes the program really easy to follow. Hope you have a healthy New Year and entire 2017 in whatever way you choose to strive for your best health.

For people wanting to do this cleanse in January, be sure to participate in the free weekly webinars. First webinar starts January 9th.

2017 Health Goals

This January I implore you to not make a New Year’s resolution (they don’t last long enough), but to strive to build habits that help you gain on your health year round. Here are a few ideas:

  • Research shows a strong correlation with those who note, lose weight by eating better. This process makes us accountable and I recommend clients use old school pen and paper. This process, verses an app like MyFitnessPal, helps us zero in on our appetite with no calorie counting distractions. Data from the American Journal of Preventive Medicine found those who wrote everything down lost 2x as much weight as those who didn’t. How is that for motivation? A small task can give big results.
  • Pack your meals. When we pack our lunch, we can control the portion size and ingredients. Use the structure of going to an office to your advantage. Having this boundary and packing meals/snack, you can leave your options to healthy ones, even when at home you wouldn’t follow through. For example, my afternoon snack in the office used to 1-2 cups of raw vegetables and nuts. At home, I’d forgo the vegetables and likely eat more nuts, but if I was in an office and was hungry, I’d eat what I had on hand.
  • Make sleep hygiene a priority. When we lock this in, many other healthy habits fall into place. First sleep needs to be appreciated and then it needs nurtured. On average the clocked hours in bed are as appalling as the current obesity rates. This might be common sense, but we will never have more than 24 hours in a day and the best ways to slow down time is to 1) organize ourselves, 2) be mindful (do you ever pause before eating?) and 3) meditate. So back to sleep – as adults we need a bedtime and a bedtime routine, just like children. We shall not abuse caffeine as it not only hurts our sleep it can hurt our hormones. More tips on sleep here. 
  • Move with interest. Likely we can all agree that movement is good, but make sure it’s something you enjoy. Yes, we may judge an interval workout will give a bigger burn than a walk, but if walking is something we really want to do, it benefits the body and the mind. Find new things that excite you, and rotate the activity each month, before it dulls.
  • I am 100% stealing this brilliant idea from one of my favorite podcasts, The Health Bridge. It’s a 100 day Gong, or what can be defined as in Chinese, it’s a designated amount of time to practice a daily task. Data shows a habit takes about 90 days, so this time-frame is a beautiful amount of time to commit to a healthy action. January 1 I am committing to a 100 day Gong to #1) have warm greetings with my husband, and #2) have a 1 sentence gratitude journal. As for warm greetings, this encompasses just that. Rather than yelling to my husbands office, “good-bye” when I am off to an errand, I intend to put in more effort with our departure and my return. What type of task would you like to commit to?
  • Theme/word. What theme or word would you like to empower for 2017? This year I want to be my best self and expect more out of myself. My word for 2017 is, “Rockstar.” I will believe in myself to accomplish more things and to be pleasantly surprised with what I can succeed to.

Life and health is a journey. No need to hold guilt over your head if you fall off track of what you intend. Just aim to take 3 steps forward with less back. Progress is a win.

Cheers to good health and Happy New Year!

Kelly Schmidt, RD, LDN

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!

[email protected]

Organizing A New Year’s Plan

The new year welcomes an opportunity for a new start. This January I implore you to not make a New Year’s resolution (they don’t last long enough), but to strive to build habits that help you gain on your health. Here are a few ideas:

  • Track. Have you ever captured what you eat in either an app (I like Myfitnesspal, Lose It and Fooducate) or on paper? Research shows a strong correlation with those who note lose weight by eating better. This process makes us accountable and we are most likely to strive for eating well when we share the journal with others. The apps allow for this feature, but you can also buddy up with a friend and exchange logs over time. Data from the American Journal of Preventive Medicine found those who wrote everything down lost 2x as much weight as those who didn’t. How is that for motivation? A small task can give big results.
  • Pack your meals for work. When we control what we pack for breakfast and/or lunch, we can control the portion size and ingredients. Use the structure of going to an office to your advantage. Having this boundary and packing meals/snack, you can leave your options to healthy ones, even when at home you wouldn’t follow through. For example, my afternoon snack in the office used to 1-1/5 cups of raw vegetables and nuts. At home I’d be less tempted to eat all the vegetable, but if I was in an office and was hungry, I’d eat what I had on hand.
  • Sleep. First sleep needs to be appreciated and then it needs nurtured. On average for US adults our clocked hours in bed are about as appalling as the current obesity rates. We feel like we do not have enough time in the day and we forgo sleep to makeup for it. This might be common sense, but we will never have more than 24 hours in a day and the best ways to slow down time is to 1) organize ourselves, 2) be mindful (do you every pause before eating?) and 3) meditate (Headspace is a go-to app/podcast). So back to sleep – as adults we need a bedtime and a bedtime routine, just like children. We shall not abuse caffeine as it not only hurts our sleep it can hurt our hormones (health) too, which can lead to insulin resistance, making blood sugar control harder to manage and cravings more prevalent. If you haven’t made sleep a priority, know it is more important than your exercise routine and right up there with diet. More tips on sleep here. 
  • Treat. As a woman and a new mom, I now more than ever, have realized how we are often more than willing to jump and help a family member of friend when the need presents, but we don’t go out of the way for ourselves. 2015 shall be the time to slow down and schedule personal dates that may include – an early morning at the book shop with coffee and exciting read, a mani/pedi (I know guys that loves these too), massage, some locations even have a monthly membership, a new accessory or piece of apparel. On a similar note, but slightly different page, maybe you schedule in some charity time – soups kitchens, walkathons, etc. Research shows, when we contribute or give, we get more out of it than receiving. Know what makes you tick and pleasure your soul.
  • Move with interest. Likely we can all agree that movement is good, but make sure it’s something you enjoy. Yes, we may judge an interval workout will give a bigger burn than Pilates, but if Pilates is something we really want to do, it benefits the body and the mind. Find new things that excite you, and rotate the activity each month, before it dulls.
  • Assess. Pick a time at the end of a week to review the actions you intended to reach for your latest health goal. Write down what works and what doesn’t, and re-evaluate what you can do differently moving forward.
  • Gong. I am 100% stealing this brilliant idea from one of my favorite podcasts, The Health Bridge. It’s a 100 day Gong, or what can be defined as in Chinese it’s a designated amount of time to practice a daily task. Data shows a habit takes about 90 days, so this time-frame is a beautiful amount of time to commit to a healthy action. January 1 I am committing to a 100 day Gong to #1) have warm greetings with my husband, #2) have a 1 sentence gratitude journal, and #3) to part-take in a min. of 20 minutes of exercise a day. If I miss an actual trip to the gym, there is the luxury of being able to do squats, push-ups, jump jacks etc, anywhere. As for warm greetings, this encompasses just that. Rather than yelling down to my husbands office, “good-bye” when I am off to an errand, I intend to put in more effort with our departure. What type of task would you like to commit to?
  • Theme/word. What theme or word would you like to empower for 2015? There are so many goals I want to reach, all-while aiming to be domestic and nurturing with my family; especially with a second on the way. I want to slow life down as much as I can as well.  Running a business and soon to have 2 children under 2!! I get a little stressed thinking about it. But, I want to expect more out of myself and not be held back with fear or thoughts. My word for 2015 is,”Believe.” I will believe in myself to accomplish more things and to be pleasantly surprised with what I can succeed to.

Life and health is a journey. No need to hold guilt over your head if you fall off track of what you intend. Just aim to take 3 steps forward with less back. Progress is a win. Cheers to good health and Happy New Year!

Make 2014 Your Healthiest Year (With These 5 Tips)

Tis the season for us to think about personal goals and health initiatives. Before you decide where you want to go, understand where you have been by asking yourself these questions:

Where would you love to be at the end of 2014? How could your life be better? How could you feel more in control of your health? This vision you conjure – hold onto it, and believe you can reach it. Why would you accept anything less? Make it your intention and your reason why your goal is important. Make it your motivation each day, and celebrate every day and choice that will get you there.

Below are some of my top tips as an expert in the field of health and wellness. Above all, you know yourself the best, and do not set a goal that is too far out of reach. Making a small goal, and updating it weekly or bi-weekly facilitates initiating action.

Cheers to you and good health this year and beyond!

1. Hydrate

Sounds so simple, yet, many of us are not drinking enough (filtered) water. Funny enough, I recently went to an Integrative Medicine doctor last week and explained a few things about myself, and while anticipating to hear the doc prescribe me a supplement or herb, he said, one part of health is as simple as drinking ample amounts of water.

Drink half of your weight in ounces. Drinking enough water will help your body remove waste (detox), keep your joints fluid and muscles hydrated, provide mental clarity, and your skin looking young. One practice to help you reach a hydration goal is to have a handy water bottle on hand, like this one. The straw is helpful in making the drinking process quick and easy.

2. Nurture Your Gut

Digestion problems cause inflammation, and inflammation can cause our bodies to go into fat storage mode, and even worse, disease. The first steps to nurturing your gut is to remove irritating foods (GMOs, gluten, soy, vegetable oils, pasteurized dairy, perhaps non-sprouted legumes and grains) and add in superfoods to repair your gut like bone broth. To progress the healing process further, you also want to reinoculate your digestive tract with specific food and supplements like  fermented vegetables, coconut oil and probiotics. Gut health is getting notice and information on this will be trending in 2014.

3. Avoid Vegetable and Man-Made Oils

One thing you won’t be able to read on a food label for vegetable oils (including canola oil) and margarine is the inflammatory status. Bluntly, they are not doing your health any favors. Opt for better fats such as coconut oil, palm oil, grassfed butter for cooking, and olive oil, avocado oil, macadamia nut oil, sesame oil, walnut oil for cold uses. Like the fact you can fight fire with fire, we can fight fat by eating fat. Fat is essential for our health due to its healing properties, use to increase nutrient absorption and assistance in detoxing our liver. Make sure to have some sort of fat on your plate at each meal, and equally important, the right kind of fat.

4. Plan

I don’t think I can state it enough, “if we fail to plan, we plan to fail.” Mapping out some meals each week makes eating nutrient-dense food a lot easier. I request clients to take a look at their schedule each week, understand how often they will eat home, work, etc, and plan foods to make on a Sunday afternoon, so the meal prep during the week is quick and easy. I surely do this too. I boil some eggs, or make a crust-less quiche, I bake some sort of squash, chop up some raw vegetables for dips and salads and often have something brewing in the slow-cooker. If you need some recipe inspiration, I have a nice collection going on Pinterest.

5. Moderation

Perhaps my favorite tip: moderation. While working hard on your diet, fitness, career, relationships, etc, find a balance in enjoying things like a spa treatment, book/magazine, coffee date, glass of wine, or something I haven’t mentioned but you love. Being healthy is a balancing act, and not about deprivation nor perfection. Work hard, play hard and enjoy the moment at hand.

 

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

Monday Mover – What I Have Learned in 2011

How has 2011 treated you? Are you wishing it away and itching for the new year or are you trying to hold onto every last bit?

I am indifferent about 2011. It has certainly been the most courageous year of my life. I left my amazing family in the States to relocate with my now husband in Melbourne, Australia, got hitched, started a new career in a new industry, broadened and nurtured relationships and friendships, became an aunt, traveled to New Zealand, had a rough accident, and more. All in all I do not have a single regret.

Melbourne is one of the best cities I have ever been to, let alone lived in. The cafe lifestyle, the friendliness, the amazing wine and sexy-delicious food is irreplaceable. I have become more patient as a person with this city and I have grown to appreciate the smallest things- like shops being closed on Sundays or my boss suggesting I go for a run on my lunch break. I am obsessed with Australia’s nature, I love my daily walks, and biking (when I can) and more.

Getting married has been wonderful too. That is an understatement; I love being married. It is a sureal feeling and blessed relationship. Ask me this again in 5 years…kidding!

Shortly after we stated our vows I got in an unfortunate accident. However, I am on the mend and learned a lot about myself. There are so many things that can be handled better when you put your mind and positive focus to it. This accident crushed me but with the support and prayers from home, I have held my head high and am forever grateful for friends, family and personal capabilities. For a span of this time I was not able to speak. From having to write and motion everything to my nurse husband, I finally was able to talk but then could not smile. My smile is almost back and a simple thing like this is something I took for granted.

Oh 2011 you were a joyous one and a challenging one. I have learned to live in the moment from you and you have made me excited for the bright year ahead. In 2012 I want to be my best person and continue to grow. But please, play nice.

I would love to hear your thoughts about 2011.

Cheers to you and good health!

 

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!

My 2009

I can easily say this past year has been the most growing year for me and the best classroom is one that involves traveling. I feel like I’ve come a long way in 26 years at this point in time and it’s been an adventerous road. From a career change, to my highest volume in traveling in a year, here is a look of what my last year looked like:

January – Madison, WI
Devils Head Ski Resort
I think I nearly broke my tailbone on this snowboarding trip! As I slipped into my snowboarding boots, I was breaking into a complete comfort zone with my boyfriend. I had not snowboarded in nearly 6 years but I thought my slick skills would come back as quickly as riding a bike. Hah! I was wrong and my butt felt it. I couldn’t sit normal for a month after this trip but it was all worth it. I plan to go back this coming February to prove myself.

February – Columbus, OH
Watched my high school friend, Andi, get married! It was gorgeous winter wedding and a quick reminder of how quickly we are all growing up.

February – Portage, WI
Cascade Ski Resort
I think I observed more of the resort than the slopes on this trip. Lots of ice and some “ice cold ones” to make up for it. Ironically, I ran into an old friend at the resort and had a blast with Schmidtty (the bf).

February – Scottsdale, AZ

My first big girl trip with Schmidtty. I flew to AZ after work on a Thursday evening and landed at 1AM Chicago time. I was dead tired from the work week, yet, managed to mingle with new friends and (funny story) found myself driving the “drunk bus” home after the others finished the bachelor party. This wouldn’t have been a big deal, except the fact I had not drove a car in over 2 years. No lie. An officer pulled Schmidtty over for not having his car lights on. Schmidtty blamed late travels and not knowing the functions of a rental car for not having on the lights. The officer suggested the sober passenger girl drive the car; me. I just met these new friends and was putting their life at risk with my pathetic driving ability and confidence. To say the least, I screamed like a girl once I turned onto the highway but we made it in one piece. The wedding was a blast. It was small, yet, perfect. We hiked while in AZ and made the most of this great trip.

April – Louisville, KY
Ran a half marathon with my sister, her husband and Schmidtty! It was so cool and we ran on the actual Derby course. We also visited my sister’s new and first owned home. The best part of the house was the awesome wedding gift on the walls. Two paintings from Paris. Did I mention I got them the paintings?! Drove to Evansville, IN and met the boyfriend’s family and learned his roots.

May – Put-N-Bay, OH
Hosted my best friend Jamie’s Bach party. No more details needed.

June – Columbus, OH
I was the maid of honor in my best friend’s wedding; Jamie. An awesome time and pictures to prove it!

July – Viva Las Vegas!
My second “big girl” trip with the boyfriend. I lost about a hundo; not bad.

August – Columbus, OH
Went to see the new family members on the O’Connell side (babies). I saw my cousin’s, Sarah, house and enjoyed the weekend with relatives.

September – San Franscisco, CA
Went on a weekend trip with the boyfiend and we explored the farmer’s markets (amazing is an understatement), the city, Napa, the bridges, Alcatrez, amazing food, wine and motorcycle tour and more. It was one of the most fun weekends we have had together.

September – FL for family vacay
This was a hoot. All 3 of my siblings and their significant others and my parents. My dad had one rule, “Don’t embarrass me.” I am pretty sure we broke that rule once or twice.

September – Sky Diving in IL!!!!!!!!
This didn’t make my mom too happy…

November and December – OH – Home for the holidays