Fueling A Young Athlete

I was asked to speak to a local group of 3rd-grade girl runners and here is a list of a few items we discussed. If you have a little athlete at home, consider applying these tips to their life and if you need a dietitian speaker, reach out!

  1. Create time and space for your movement, recovery and meals.
    • Set aside time at night before bed to pack your lunch and afternoon snack
    • Plan out when you want to practice running or pair up for a jog with a friend each week
    • Turn your screens and electronics off every night by 6pm
  1. Eat color, prioritizing 3 cups of vegetables a day, protein at each meal and choosing 3 meals verse having multiple snacks all day. Meals are better for you body, sleep, concentration and athletics.
    • Make vegetables fun and easy to consume. Have you ever made a smoothie with berries, avocado and kale?
    • Have proteins made ahead. I bet your parents would be happy to help too. How about a chicken salad, pre-portioned nuts, pre-made burgers, whole-fat organic dairy?
    • Make sure you snack is a combo of fiber and fat.
  1. Eat real food more often than not, choosing things that don’t come packaged.
  2. Listen to how your body feels. Sometimes we don’t tolerate all the foods we are offered. Pay attention to what you body digests well.
  3. Invest interest in cooking and play with flavors and learn new ways to enjoy things.

Food Ideas:

Breakfast

Smoothie

1/2 avocado (Costco sells these frozen, which making life easier), 1/2 banana, 1/3 cup of berries, ice, pinch of sea salt, coconut milk and a good protein powder like vanilla pea protein or collagen peptides.

Egg cupcakes

Chop various vegetables you like and mix with 12 eggs. Portion into cupcake trays and cook on 325F until cooked all the way through ~20 minutes.

Grain-less Granola + yogurt

The grain-less will help stabilize energy levels and prevent blood sugar spikes first thing in the morning.

Lunch

Organic chicken drumsticks with hummus, cucumbers/tomatoes and rice

Homemade chipotle bowl

Soup (here are my go-to tips on picking a quality soup)

Snacks

  • Celery + peanut butter and raisins
  • String cheese + cheery tomatoes (1 cup)
  • Pear + 1/4 cup pecans
  • Orange + 30 pistachos
  • Green apple + 15 almonds
  • 1/2 cup cucumber + hard-boiled egg
  • Banana + pumpkin seeds

Low Sugar Smoothies

It’s officially the holiday season and a great time to start each day in November with a healthy bolus of a meal, a green smoothie. Join me this month for a daily smoothie challenge!

Spinach Berry

Blend the above in a good blender such as a Ninja, a good Kitchen Aid blender (I use the Kitchen Aid option and it does just fine) and/or a Vitamix.

Creamy Avocado Berry:

Blend the above in a good blender such as a Ninja, a good Kitchen Aid blender.

Apple Pumpkin

  • 1/3 cup puree pumpkin
  • 1.5 cup raw spinach
  • 1.5 cup chopped romaine lettuce
  • 3 tsp cinnamon
  • ½ teaspoon clove
  • 1/8 tsp ginger
  • 5 ice cubes
  • 1/3 or ½ of a small frozen banana (I peel multiple bananas, wrap them in foil and then freeze them)
  • ½ cup of cooled apple cinnamon herbal tea (I brew a small amount of water the night before and leave it on the counter for the morning)
  • 1 scoop of vegan protein powder
  • 1 tbsp of gelatin/collagen blend

Blend the above in a good blender.

Green Machine

  • 2 large handfuls spinach leaves (2-3 cups)
  • 3-4 large romaine lettuce leaves
  • 1/2 avocado, peeled and pitted
  • 1/2 peeled banana, you can even use frozen to make the drink even colder
  • 1/2 cup frozen berries
  • 1 tbsp hemp seeds
  • 1 cup purified water, almond milk, coconut water or coconut milk
  • 5 ice cubes
  • 2 tbsp of gelatin/collagen blend

Blend the above in a good blender.

Tip: The ingredient measurements in green smoothies are flexible, add more or less of any ingredients to your taste. Also, check out this guide to continue building the perfect green drink.

Berry Bliss

  • 1 cup organic mixed berries, frozen
  • 2 Tablespoons Chia seeds (optimize the nutrition by soaking the chia seeds overnight in water)
  • 1.5 cups water (substitute with almond/coconut milk)
  • 1 tsp spirulina or vital greens
  • 1 scoop of vegan protein powder
  • 1 tbsp of gelatin/collagen blend

Blend the above in a good blender.

Choco-blueberry

Blend the above in a good blender.

Additional Smoothie Tips: 

If you want the smoothie to be sweeter, feel free to add more banana or vanilla extract. As well, with the flu season upon us, I more often than not, tear open 2 green tea sachets and add the ingredients in with the smoothie for an extra immune system booster. Last but not least – I often combine many of the ingredients the night before so breakfast can be whipped together effortlessly. Need more smoothie ideas? Click here. 

 

To Lose the Booze

“Why on earth should I try to be more dry?” said this chick who was the social chair in college, who started a wine club in our neighborhood last year and not long ago I had ambitions to become a sommelier. In fact, a few of my favorite memories exist in Australia’s wine country when we lived there in 2011.

If I suggested this even a year ago, it would be blasphemy. I remember attempting a sober month with my husband in February (yes, the shortest month of the year) and I felt like it was silly as I have a number of other restrictions in my life as someone with an autoimmune disease, type 1 diabetes, where I fair best on a low carbohydrate diet, thus a gluten and dairy-free diet. Take away my wine? Crazy!

But after being a little more sober curious about it, I’ve come to realize, drinking less alcohol is actually a very powerful way to practice self-care with respect to my personal growth, business goals, and health. So in the end, there are few cons with less alcohol in my life.

Replacing the time and money I would put into wine, etc, I will repurpose my energy to do better things. Explore why you can view social drinking in a new light and moderate your drinks to serve you. Life is about pleasure and perhaps sobriety isn’t the need, but is less in fact more?

I won’t list scare tactics on alcohol, yet, I will recommend having fun with this alcohol money tracker, from finder.com. It’s quite an eye-opening calculator and perhaps inspiring. 

 

From type 1 to type none: Woman raises funds to help those living with diabetes

PUBLISHED: 

Kelly Schmidt is working to fundraise for a purpose.

“I was diagnosed with type 1 diabetes on my 8th birthday in second grade,” she told 10TV’s Angela An.

That was in 1991, when according to Kelly’s website, she learned the power of “food is thy medicine.”

But it wasn’t until Kelly’s senior year in high school when she says she found a new purpose: to make living with type 1 diabetes better for everyone affected by the disease. She is now a registered dietitian, speaker, author, and wellness coach.

Her goal is to guide clients with type 1 diabetes on how to live a life where diabetes is less hard.

She is hosting an invite-only pig roast she hopes to turn into a mini-fundraiser “to make this disease less hard and nonexistent.”

Kelly, who is also a JDRF Board member, said this is not just a mission for her — Kelly’s father also has type 1 diabetes.

JDRF Central Ohio will also hold it’s annual One Walk on Sunday, Sept. 29 at the CAS campus at 2540 Olentangy River Road. Check in begins at 9 a.m. with the one-mile walk starting at 10:30 a.m.

The goal of the event is to raise more than $600,000 for juvenile diabetes research.

15 Ideas For Being Unapologetically Healthy

Hell yes to October! Not only is it one of the most health-focused months, but it kicks off the last quarter of the year and an opportunity to create health, personal growth, and wellness goals. This is my first year to lead my free program the Last 90-Days of Being Unapologetically Healthy and this entails learning to advocate your needs in nutrition, energy, and more.

Before we dive in, think about adopting the following…

  1. Be curious. What areas in your life can you focus on to create change to be a better, calmer, more refreshed person? Whose help do you need? What resources do you need to review? What questions do you need to ask? I create the most personal growth and change, when I explore the above and ask myself the right questions.
  2. Be selfish. If something is not a Hell Yes! Then, I’m sorry, tell them no.
  3. Sleep. Seriously. It’s the secret sauce of health, and if you sleep enough, you will eat less, think more clearly and communicate better in the relationships that need you the most. Go to bed.
  4. Drink less. Have you ever been sober curious as to where and what you would do with the time, energy and money you spend on alcohol? For fun, here is a calculator to play around with. Stay-tune I will flesh this topic out more in the coming weeks.
  5. Drink more. Water. Hydration is one of the easiest and cheapest ways to optimize your hormone function, insulin and health. Just don’t overdo it before bed.
  6. Take your vitamins. And not just any vitamins. Make sure the vitamins you choose are 3rd party tested, for example, these ones, and that you are educated on what nutrients you need. As someone with an autoimmune disease, I take targeted supplements for my gut health (probiotic, L-glutamine), magnesium to improve blood sugar control and sleep/stress, B vitamins to fill nutrient gaps, improve mood and cravings and CBD. Do not assume you need what I take. If you need guidance, email me. I’ll help you identify some of your supplement needs.
  7. Play. Block off time to block out your to-do list and calendar and get out there and play. My love just gifted us stand up paddle boards for our anniversary and that’s easily my happiest place on the planet right now. You don’t need to live by an ocean to enjoy some water. I head to Hoover Dam in Westerville, OH every weekend I can.
  8. Let go. Let go of the things that are weighing you do, and this may entail forgiving someone and or forgiving yourself.
  9. Eat well. We don’t need to strive for perfection, but more so, progress. Above all, look at your poop. Pay attention to how food makes you feel, what your bowels look like and make sure you go daily. Notice what foods spike your blood sugar.  The foods I am most sensitive to (garbanzo beans, gluten, and sweet potatoes), cause the most insulin resistance and blood sugar swings. I am not alone in the observation either, as it’s supported in the research. Check out Robb Wolf’s book, Wired to Eat, to learn more.
  10. Ask. Ask questions so you can get the best care. This is asking questions when you are out to eat (omit standard dressings to avoid canola oil, what’s gluten-free, etc), as well as, asking questions in your community from how to parent your best, dose insulin, meal plan and more.
  11. Spend time with the right peeps. Surround yourself with those who help you be the best version of yourself. Relationships change over our lifetime and some friendships are everlasting and others aren’t. It’s okay that some aren’t.
  12. Value the lessons in your (blood sugar) mistakes. – Mistakes are okay; they’re the stepping-stones of progress.  Appreciate the journey of learning, growing and improving.
  13. Be grateful. Practice gratitude daily. I do this at night before I fall asleep. Last night I was grateful for insulin, my friends and my type 1 community.
  14. Be generous. This was a resolution for me in 2019, and indeed a year I’ve been absolutely the most generous with my time, money and talents. The reward can’t be put into words. Be generous, perform random acts of kindness, pay it forward. You won’t regret it.
  15. Compete. Compete with an earlier version of yourself. In my last 90 day program, I help you with a plan to provide you structure, leading to growth and success. I am excited for you to create some magic. Remember, the journey of a thousand miles begins with one step.

Fiance’s Making Health Happen

REGARDLESS OF AN INJURY OR CELIAC/GLUTEN ALLERGY

I’ve been working with David, then Stacey for the last year and I believe we can all benefit from their health story and ongoing journey. Enjoy!

Hi! I’m Stacey Jones (S), a smiling 40-year-old, with a history of celiac disses (diagnosed in 2015) and bottomless relationship with dieting since my teens. I spend my daytime hours working from home, aka access to the kitchen whenever I want it, for a higher education technology company, and a year ago, I took the leap, I choose me and found I was ready for true change and sought help from a professional, Kelly.

Hello, my name is David Ward (D), I’m 40 years old as well. I spend most of my time during the day as a service delivery manager of an IT company and serve in the Ohio Army National Guard. Growing up I was made to eat everything on my plate. My mother God bless her, cooked like she was feeding a platoon when was just me and my brother. I continued this eating habit into adulthood.

How has your health goal evolved with your work with Kelly? 

S: A year before I actually worked with Kelly, I bought supplements from Kelly (I highly recommend doing a detox, while it’s hard, it’s very helpful). After seeing the success David was having working with Kelly, I knew there was something to explore. 

My starting goal was to focus on losing belly fat and while it hasn’t necessarily changed, because it’s the most inflammatory place to hold extra weight, I have a more whole-body focus now. I used to just focus on calories and portions, I have broadened my scope much wider. I listen to hunger cues, manipulate my hunger with balanced meals, fasting, etc, exercise, giving myself grace, and work on the negative self-talk I’ve had for years around food.

D: I started with Kelly because I needed help in losing/maintaining my weight to stay within Army standards as I was unable to workout due to a herniated disc in October 2018. I wanted to change my eating habits and needed guidance on how to do it beyond a dieting/deprivation mindset. Now my goal is to maintain the level of wellness and lean body mass I’ve achieved and the healthy habits I learned so far. When I started this journey to a better life, my weight was 230 lbs. at 29 percent body fat, now I’m at 210 lbs. and I’m at 21 percent. Thanks, Kelly!

What is one lesson from Kelly’s work that has had a large impact on your progress and worth sharing with others?

S: Give yourself grace instead of shaming yourself. This was and is HUGE for me.

D: Recognize when I’m full, in the past I would eat so fast that I didn’t give my body time to let me know that I was full. Now I purposely slow down and enjoy my food, and when I’m full I’m done eating.

What is your outlook on your health now compared to the start?  

S: I can figure it out if I just don’t quit. In fact, this is almost an affirmation I keep in mind daily. I can lose weight without having to count a single calorie (because we all grow up thinking you HAVE to count calories) and enjoy the process as well.

D: I never thought I would be at the weight I’m at now, I am 50 pounds less than my senior year of high school weight. After years of struggling, I would see improvement but gain the weight back. Now I live a more healthy lifestyle without even trying, having regular monthly meetings with Kelly has kept me accountable. Side note, I still find enjoyment when I go out to eat and want to have alcohol. I have found a balance with Kelly, which are fueling my results. 

What is one habit that you’ve adopted that is helping your progress?  

S: Intermittent fasting, balancing meals with fat, protein and complex carbs, thinking about insulin response from food and sugar, and having confidence I can continue on this path.

D: Intermediate fasting and initially counting macros, also knowing I’m not starving myself to lose weight. It’s ironic how helpful it is to hydrate properly. Thirst is often mistaken for hunger.

What advice would you give someone else who wants to lose weight and become healthier?  

S: It’s all about making small changes that add up to big changes in the long run.  And meeting yourself where you are at.

D: I recommend anyone who is struggling like I was, to take the time and get the help, there’s more to living a healthy lifestyle than going to the gym. Having someone to talk about your health needs and being able to coach you to not only meet your goals but maintain them is essential.

 

Last 90 Days of Being Unapologetically Healthy – 2019

Is there anything better than personal growth? What if you used these last 90 days to ramp up to the best year of your life? Commit to these last 90 days, starting in October, to being UNAPOLOGETIC about making the best choices for your health, energy, happiness, and growth. If you get tired, learn to rest, not quit.

I am excited to see what magic can happen, when I shift my focus on small daily actions, to evolve and grow into the best version of myself springboarding myself into 2020!

90 Day Details

  • Each week Kelly will provide support and tools in her Sunday morning email. This may often include a weekly challenge (it’ll be fun!)
  • Each month has a theme…
  • October focuses on Self-Care & Self-Discipline
  • November focuses on Detox & Declutter
  • December focuses on Nourishment & Movement
  • If you blow off the commitment level/goal you set for yourself, decide on a daily donation you are willing to pay to support Kelly towards finding a cure for Type 1 Diabetes in her lifetime (JDRF research)
  • Be part of the community and share the love on social media using #KSW90Days
  • If you get tired, learn to rest, not quit.
  • Join in even if it’s the middle of the month or the end of the program
  • Questions? Email me [email protected]

Why Am I Leading This Program?

  • Honestly, I have some room for improvement and I’m truly excited to take the time before 2020 to focus on small daily actions that can help me feel my best, look my best, inside and out, and in the end, grow into the best version of myself.
  • I once had an intern tell me I was a lot like a Tiger Mom and at first, I wasn’t sure how to take it.⁠ After thinking about it, it makes sense. I have a lot of faith in people, and I can see the potential we can all amount to.⁠
  • Organizing a program that focuses on making good, healthy choices, in a season of celebrations, can be viewed as impossible, or it can be spun into a season of focus and structure and accomplishing whatever we put our mind to.⁠
  • Now, are you ready to advocate your needs? Are you ready to be unapologetic about making a healthier choice for you? Let’s strive, challenge, change and grow into the best person you are meant to be!

Why Join?

  • PS, join at any point. You don’t have to begin on October 1. Come in and join at any time and honor, mentally, where you are. Now, why should you join?
  • How you ever felt refreshed by the end of the holiday season?
  • Have you ever been upset by holiday weight gain?
  • Have you ever wished you saved more money by New Year’s?
  • Have you ever been proud of how much or how little alcohol you consumed through the holidays?
  • Have you ever felt your strongest by the end of the year?
  • Have you ever felt you best by New Year’s?
  • Make this year different by having small, realistic, weekly goals, to change how you’d answer the questions above.
  • When Do We Start? Starting with September 29th’s Sunday with Kelly Newsletter, you will get the materials you need to begin this journey. Make note, be ready to commit, and know it’s worth doing.

What’s Involved?

Enroll now!

Back-To-School Breakfast Ideas

Summer is nearly gone at the advent of school starting next week. I keep thinking of this phrase as I will be sending my oldest off to kindergarten (tear) on Thursday.

“I’ve learned that life is like a roll of toilet paper. The closer it gets to the end, the faster it goes.”

Funny, right? But silly stupid true. Where did summer go?

Speaking of time, this week I’m highlighting ways to save time in the kitchen in the morning.

  1. Make waffles from Birch Blenders mixes in bulk and store them in a Ziplock freezer bag until they are ready to be toasted/eaten. Bonus tip, add a few scoops of collagen peptides to the batter (+ a tbsp of avocado oil) to increase the protein content, satiety and brain-boosting amino acids for learning.
  2. Banana Pancakes: mash 1 small banana with 2 eggs and make a pancake or 2 in a skillet like you would traditional batter.
  3. Chia Seed Pudding: mixing 1 part chia seeds with 4 parts liquid. Example: 1/4 cup chia seeds with 1 cup of coconut milk. Add spices and sweetener to your liking. Make multiple of these ahead in mini mason jars.

Quick & Wholesome Dinner Ideas

  1. Meatballs & Veggies using kale or shaved Brussel sprouts as a base. I often opt for legume noodles for my kids. How do I make this quick + easy? I throw a bag of Beetnik grass-fed meatballs in a slow cooker w/ a jar of sugar-free marinara sauce. I allow this to cook for 6-8 hours.
  2. Chicken Tacos. While the slow-cooker is out, make some tacos the following night. Add frozen (or fresh) chicken breast or tenderloins to a slow-cooker on high, allow to cook for 6-8 hours with a jar of salsa. My go-to? Salsa verde. We love our chicken tacos w/ a purple cabbage leaf for the “taco shell,” black beans and some sour cream or guac.
  3. Salmon Burgers + Roasted Veg. If my hubs is home, I’ll have him fire up the grill to make the wild salmon Kirkland burgers (look for any salmon burgers that are made with wild, not farmed, salmon), but if he isn’t, to save time, I bake 4-6 burgers in my toaster oven. Leftovers are a blessing. I also make multiple trays of veg on the weekend, like the pic above, which happens to be 100% from my garden. I use ample amounts of avocado oil, cook at 350F for 30 minutes and douse the vegetables in the Unami spice from Trader Joe’s.