FREE Clean Eating Workshop – Chicago – Saturday, February 2nd – 12noon

Have any plans this Saturday? How about you join me at Fit Girl Studio in Lincoln Park for a FREE Clean Eating workshop! During the workshop you will be able to fully understand and appreciate the concept of clean eating. By the end you will be asking yourself how there is any other way to live.

This is a must event at an awesome workout studio! Feel free to enroll in a 1 week trial at Fit Girl Studio for $20 too. Their classes are epic, diverse and keep me wanting to come back for more.

Hope to see you Saturday!

To make a reservation please contact the studio at FitGirlStudio.com or call 773-899-6525.

Cheers to you and good health!

Kel

 

Sunday Session: Sausage Stew, Breakfast Bacon muffins, Spaghetti Squash, Chopped Veggies

With today’s freezing weather I found it to be a great time to spend some time in the kitchen. This is what I’ve made for the week.

Veggie Sausage Stew:

  • 1/2 lb farmer’s market ground sausage
  • 1 green pepper diced
  • 1 onion diced
  • 3 cups celery diced
  • 1 medium to large zuchini cubed
  • 7 tomatoes cubed
  • 2 cups sliced mushrooms
  • 1/2 teaspoon pepper
  • 1 1/2 teaspoon basil
  • 1 tsp apple cider vinegar
  • 1 tsp of roasemary
  • 1/2 cup parsley, freshly chopped
  • Crushed red pepper flakes, to your liking
  • salt to taste

Method: Brown sausage, combine all ingredients in a slow cooker, and allow it to cook on low for several hours. Batch half the meal in a freezer safe container and store half in the refrigerator for the week. *I doubled this recipe by just multiplying the ingredients by 2, but you may want to also increase the amount of spice. This stew was also good with some spaghetti squash. Provided a more comfort food craving. 

Paleo Infused Breakfast Muffins – Bacon:

  • Uncured bacon, strips (I did some with leftover proscuitto too)
  • Framer’s market eggs, or I like Trader Joe’s free range
  • Spices – crushed red pepper, pepper, coriander.

Method: Heat oven to 375F, using a cupcake baking pan, line the cups with the bacon, allowing for none of the pan to show, crack open an egg in each cup and add spices. Cook for about 20-25 minutes, pull out of the oven, allow it to cool, and store for the week.

Spaghetti Squash

  • 1 squash, cut length-wise

Method: Preheat oven to 375 degrees F. Once the squash is cut length-wise, remove the seeds and strings with a spoon. Place a sheet of foil on a baking sheet, place the 2 squash halves faced down. Bake for 45-50 minutes. Pull out of the oven, allow to cool until you are able to touch, and fork the squash to create angel-hair like pasta. Store in the refrigerator up to a week and season with a variety of spices and ingredients. A few ideas include olive oil, lemon and basil, marinara sauce, coconut oil with cinnamon, ginger and raisins or it’s great just plain!

Snacks

I chopped raw veggies to have on hand for quick snacks and as a side for lunch. If I don’t have my vegetables cut, in a clear container, I am less likely to eat them.

I also had a nice stash of hard boiled eggs in the fridge from last week

I have plenty of raw fruit on my table including clementines, apples, oranges and bananas. Sometimes having a fruit bowl makes me happier than a bouquet of flowers. The fruit is colorful and purposeful!

Have a good week team!

Client’s Paleo Transition – Becky Schlageter

Please paint a picture of who you are:

Becky is an Ohio native who moved to Chicago 6 years ago. She has always been passionate about health and wellness. She graduated from Ohio University with a degree in Exercise Physiology and Pre-Physical Therapy. After college she worked in the corporate world for several years, but is now back doing what she loves! She received her NASM Personal Training Certification last year and is now spending most of her time helping others achieve their fitness goals with one-on-one personal training. As well, Becky most recently partnered with Kelly Schmidt, RD, LDN on some health programs/bootcamps. Stay tuned.

What inspired you want to do Paleo?

I was in a rut and bored with my eating habits. I had also read a lot of literature on this diet and many positive reviews, and thought it was worth trying first-hand. So I put myself on Kelly’s Paleo Infused Nutrition Pledge food challenge to see if I could stick the program for 4 weeks; I did! I also wanted to speak intelligently about intuitive nutrition and more easily empathize with my clients who were participating in other food challenges, diets or cleanses.

What is your health goal/objective?

I want to improve digestion and nutrient absorption, as I now know good digestion equals good health. I have always been a healthy eater, but never really noticed my energy levels or regularity being where they should be. I didn’t feel my healthy eating efforts were paying off either. I am always interested in learning more about nutrition and food labels. Lastly, I wanted to drop those 5 lbs clinging to my thighs, which have fallen off eating a real food diet. Success!

What was the most challenging thing in following a paleo diet? How did you overcome this challenge; if you did?

At first, eliminating dairy was the biggest challenge for me. I had been eating greek yogurt, cheese and ice cream regularly for the past few years. First and foremost, I got rid of all the dairy products in my fridge. This helped me stay on track and avoid any temptations. I also did some research and came up with some “dairy alternatives”. I am now borderline obsessed with coconut milk and can’t image going back to drinking regular milk. I also was able to make an amazing non-dairy cheesecake that left me just as satisfied as if I were eating the real thing. My second biggest challenge was not drinking beer. I am an avid beer drinker and love hoppy, craft beers. I was able to completely eliminate beer for the entire month. However, there are some tasty gluten free beer options that I have recently discovered. They don’t leave you feeling as bloated and full. For you Chicagoans-Binny’s, Trader Joe’s and Whole Foods as well as lots of restaurants have a decent gluten free selection.

What was your overall impression of the diet? Do you still follow it?

I honestly loved the diet. I learned a ton about nutrition and how misleading some food labels can be. I also felt better (increased energy, better digestion and healthy skin). Experimenting with all the different recipes was also really fun. If anyone needs any recipes-I have a ton I’ve collected over the past few months. www.paleoomg.com is also an awesome resource for great recipes and fun commentary.

Since completing the challenge, my motto has been “80/20”. I try and stick with it 80% of the time and I give myself a little wiggle room with the other 20%. For example, I was just home for Christmas and there was NO WAY I was not going to have JUST ONE piece of my mom’s homemade fudge. I also think the “80/20” mindset is very healthy. You don’t feel totally defeated if you cheat one day…so be it, just get yourself back on track!

What changes did you see after doing one of Kelly’s Paleo Infused Nutrition Pledges?

As I mentioned above, my digestion, energy and skin were better than before. I also slept better. And, lost those stubborn 5 lbs on my thighs. My awareness of all the crappy food options out there is also worth noting. Every time I go to the store or go out to eat I find myself really scrutinizing the labels and menus. I deem this as a really positive thing and really believe “you are what you eat”.

What advice would you tell someone considering the Pledge?

I would highly recommend the pledge. Go into the pledge and challenge yourself to stick to it 100% for the 4 weeks. Thereafter, you can decide if it’s right for you. I would also recommend anyone considering the pledge to plan ahead. Researching recipes and literature surrounding the premise of the pledge ahead of time will really help you mentally prepare for what lies ahead, ultimately leading to a successful pledge.

What were/are your favorite snacks and meals?

I loved making sweet potato fries. Super cheap and easy. I also made egg “muffins” as a fun breakfast alternative (basically eggs with whatever fixings you want, baked in muffin tins). Homemade nut butter was also a god send. I would eat this along with carrots, celery or an apple for a snack. Beware though-it’s addicting! I also made a lot of smoothies for lunch with fresh fruit and veggies. Adding an avocado to the smoothies gives it an awesome creamy flavor. Spaghetti squash with homemade marinara and chicken sausage, butternut squash with bacon and onions…the list goes on and on.

Any other comments?

Just try it! You have nothing to lose….besides 10 lbs, better sleep and better skin!

 

Becky Schlageter is an excellent Certified Personal Trainer and is passionate about her client’s success. Email Becky at [email protected] if you are in the Chicago area and want some fitness coaching. 

Paleo Infused Nutrition Pledge – 4 Week Clean Eating Food & Fitness Challenge

Do you feel like you have tried everything to shed those lingering stubborn pounds? Or are you frustrated with a sensitive digestive system? How about your blood sugar? Do you get irritable when it’s been 2-3 hours without eating? Perhaps you too have diabetes and want to improve your A1C. Or are you trying to conceive and it’s been taking longer than desired? Do you fight sugar and carbohydrate cravings daily? Perhaps you have been eating a primal diet for awhile, but some neolithic foods have been showing up more than you want.

If you have said yes to any of the above, perhaps a Paleo Infused Nutrition Pledge/Clean Eating Food & Fitness Challange is what you need. Starting the first of every month, join a small community-based team to reach your health goals and pledge to eat clean. 

Overall, this is a commitment you make to yourself and RD, Kelly Schmidt, with set health and diet-related objectives.

  • RD will help coach you to eat foods clean of sugar, gluten, lectins and processed foods for 4 weeks.
  • RD will provide nutrition guidelines for the pledge
  • Certified Personal Trainer will suggest workouts and excercise motivation
  • Provide daily motivation and tips
  • Support via a team forum with other people on a similar journey
  • Q&A sessions
  • Meal plan guidance.

This is a great way to reprogram your epigenetics, strengthen your immune system, detox naturally and optimize your body composition. Most clients find this is a great way to get them back on track and incorporate new healthy habits.

Expectations during this 4 week program include:

Better sleep, decreased inflammation, better (performance) recovery, diminished anxiety, weight loss, higher energy, increased fertility, better blood sugar control, better digestion and more. This program can help educate you on how to amend your lifestyle to be your best person now and beyond the 28 days of the pledge.

Depending on where you are coming from, Kelly will help you get started on the right nutrition plan. A realistic goal is the best goal to start with, and there is no sense in setting yourself up for something that is not attainable.

Kelly’s mission is to inspire and motivate you to find your own healthy balance through proper nutrition leaving you to feel empowered to embrace all that life has to offer. Please select which plan is ideal for you and contact Kelly at [email protected]. A $15 discount is implemented for those who sign-up by the 15th of each month. List price is $50. 

What Does Paleo Infused Nutrition Mean?

Paleo: Paleo comes from the word paleolithic, which in brief means ancestral and prehistoric.

Infused: Infused means to cause to be permeated with something (as a principle or quality) that alters usually for the better.

NutritionNutrition is the bounty of our health and describes the entity of Paleo Infused Nutrition. 

Paleo Infused Nutrition:

Put it all together and therein lies the foundation of my company – educating clients on how to achieve optimal health based on eating in accordance with historical human nutrition (reprogramming our epigenetics) and overcoming today’s social pressures and the food industry (conventional wisdom) and reaching personal health goals. We have a rich cuisine, as this is great within itself, but we are out of touch of our roots. With conflicting health and nutrition advice in the media and in varying health professionals, I ensure to simplify my counseling so it makes complete sense and it hard to forget.

Paleo Infused Nutrition is focused on helping others, including the average person looking for improved health and those who have been diagnosed with a medical condition, to change their lifestyle, leading to a long and positive quality of life, season after season.

There are two main guidelines to my Paleo Infused Nutrition lifestyle:

  1. eat whole, nutrient-dense food
  2. reduce/avoid processed, refined foods – grains (including “whole grains”), legumes, pasteurized dairy and sugar.

Usually the biggest red flag in the above guidelines are the avoidance of grains. While I do not intend to strip all grains from one’s diet, I will help my clients understand a new perspective on these industrialized foods. And with grain’s modest nutrition profile, their propensity to trigger food intolerances (gluten and grains), carbohydrate cravings, addictions, binges and their limited serving of fiber, it is hard for me to suggest grains to be part of someone’s every meal or snack.

While the above guidelines are simple in script, they take adjustments to apply. That is what I am here for – to help coach you, educate you, empower you to be your best, eat your best and feel your best.

Cheers to you and good health. – Kel