We Made History May 18th 2019

It is with great pride and gratitude to announce that this year’s JDRF Gala on May 18th broke an all-time fundraising record! Your generosity resulted in over $660,000 raised for the mission that ties us all together.

The gala was a result of so many hands and I am so thankful for your support…and we couldn’t have done it without our family, friends and JDRF community.

Below I have captured the script of my speech and some of the pictures I snapped from this AMAZING evening. As well, here is a video from the live event.

How many presents does an 8 yo girl get when she is diagnosed with diabetes the day before her birthday? (long pause) 

A lot. 

Looking back, on my earliest memories, they all begin in second grade. No matter how hard I try, I can’t recall much before then. It starts with my diagnosis.

But as I drift through that memory on, I remember more of the hard ones than the happy. In those first few years, I had several seizures – a few at school and some in my sleep. 

I remember writing a letter in crayon to my mom and putting it in her bathroom drawer – saying “I don’t want to try anymore. It isn’t fair that I am the only kid in the family who has diabetes. I hate it (stomp foot) and I don’t want it.”

My siblings
My siblings

When my mom found it, I was waiting for her to yell at me, but she surprised me instead.  She pulled me aside, sat down with me and told me to never take life for granted and that I was capable of overcoming this.

I AM capable, but it’s a heavy burden. There are so many layers to Type1 that are invisible. There is no limp or mark to distinguish us. We often look perfectly healthy until you see the tubing from a pump poke out from our waistband, or a little white pod stuck to our arm. Then you wonder – what is that? 

Meanwhile, we wonder if we dosed enough insulin. If I should’ve eaten more before walking my kids to school, if that 30 grams of carb is going to kick in at Teagans soccer practice or if I need to tell a stranger I need help. We wonder if this is the high that is going to tip the scales to a complication.  

It’s not just about nutrition and insulin, there are dozens of variables that affect our diabetes management. As a dietitian, I help my type 1 clients with what’s on their plate but also looking beyond. We need more options to manage this disease. Thankfully JDRF is racing to find a cure for tomorrow while striving to improve the lives of those with T1D today through advocacy and outreach. 

We have studies being funded focusing on beta cell regeneration, research, screening individuals at risk of developing T1, vaccines that might prevent it, and work underway for Open Protocol, taking the closed loop system one step further. 

JDRF is also working to improve the odds for expectant mothers with their closed-loop insulin pump research – some of this research is here at OSU. I was on shots nearly the whole time I was pregnant with my daughter (we didn’t do the best family planning!). And pregnancy means fluctuating hormones, fluctuating hormones mean fluctuating insulin needs and there were days I would take 17 shots. Not finger pricks – shots. 

Can you fathom what it’s like to fear you are hurting your baby because your insulin isn’t working nor absorbing as you’d predicted? 

Type one is scary. But when we come together, we make it a little less lonely, and with perseverance we build hope. We have events like tonight where we can make a tangible difference.   

My family and I are grateful for all of you being here and I am going to be bold, as bold as I am with my insulin, and ask each of you to do all you can to help us make a difference. Your generosity and support this evening will 100% go towards JDRF mission of finding a cure, better treatment options and to prevent it in the first place.

Tonight, please help:

  • build the hope all of us need, 

  • fund research that can resolve some of the hardships and the mental burden this chronic disease carries, and 

  • break a record on the generosity a room in Central Ohio can create. 

5 Ways To Workout Your Mind & Body

Do you workout for your mind or your body? Do you do it to lose weight, be stronger, or just have more energy? Yes, I’d love to have a 6-pack, but I personally do it to be a better mom, for my blood sugars and for my mood.

Exercise invigorates our minds and is a form of self-love and stress management. It seems far-fetched to say that your workout will be spiritual, but it can leave you feeling mentally refreshed! Try one of these 5 workouts to see what fits you best, mind and body. 

#1: Running

If you’re looking to clear your head, then running or jogging is a great option. Hit 2 birds with one stone and phone a friend to come with you. I do this weekly with my friend Cindy.

Forget the treadmill, and head to a park or beach. Sure, you can do this in the city, but nature is good for your stress hormones. Push yourself to a level of attaining that ‘runner’s high’ that people talk about so often.

#2: Martial arts

Whilst martial arts isn’t perceived as very ‘zen’, there’s something to be said for taking all of your stress out on a punchbag. If you’re having a difficult week, or you just feel like things are building up, try a session like martial arts and come out of the other side on the positive.

#3: Pilates

Pilates is so good for a stressed HPA-axis (aka stressed adrenals, chronic stress). Not only is it wholly dependent upon good mental and physical control, but many people report that it helps them to feel grounded, too. As those at c2b state, ‘when you’re truly connected, you really are the best you can be.’ If you want to experience this interconnectedness, then pilates should be on your list.

#4: Yoga

Holler! This girl just signed up for a 13-month contract at a yoga studio less than 2 blocks from my house. Yoga has taken the world by storm recently, and whilst it’s not really the most energetic of workouts, it really is a test of strength, flexibility, and mental prowess. Whether you’re taking part in a hot yoga class, or you’re just trying it out at home, there is no reason not to give this a try if you’re really looking to regain some control over your mind. There are plenty of yoga options out there! PS, stay-tuned as I share the progress I’ve made in my mind, business, relationships, and body after investing months of a solid yoga practice. 

#5: Walking

Walking is the secret sauce of blood sugar control. A slightly brisk stroll will lower blood sugar in type 1 diabetics by 1-2 mg/dL per minute. Many cultures (Italy) who engage in an after-dinner stroll have a lower BMI and I am sure the bonding over the leisure exercise enhances relationships.  However, going for a long walk will help you to burn fat for energy, and it’s great for your fitness levels. On top of this, it allows you to reconnect with nature and it can really give you a chance to clear your head. Go for a walk, and think about all of the things that you appreciate!

Let me know which movement speaks to you the most. 

Have a healthy and fit day!

Kelly, your Diabetic Dietitian

My Daily Health Hacks

What Hacks Do You Use?
A study examining the various things Americans do to feel healthy found the average person attempts six “hacks” a week to boost their health and save time.

  • As a type 1, I supplement strategically with methylated B vitamins, CBD, probiotics, turmeric, fish oil, to name a few.
  • I drink ACV water before bed to improve my fasting blood sugar/gut health
  • I keep monthly notes on my phone for my cycle so I can best prepare for insulin changes and cravings.
  • Morning routine – I wake up before my kids.
  • I use a standup working desk
  • I bounce on a trampoline 3-5 minutes, most days – good for lymph, detox, immunity, and stress.
  • I eat 4-6 cups of vegetables a day.
  • I practice gratitude nightly before I fall asleep.
  • I eat mindfully, paying close attention to what (real food) my body wants and when it starts to feel satisfied.
  • I minimize snacking.
  • I pack my meals for road trips.
  • We use blackout curtains, low temperatures, and an eye mask for high-quality sleep.
  • I have and keep an organized kitchen.
  • I drink decaf coffee and matcha to keep my caffeine in check
  • I pamper myself monthly – from nails, girl night’s out, massage.
  • I read ~3 books a month.
  • I sleep with my phone in airplane mode (but I keep my Bluetooth on to stay connected to my Dexcom)
  • I immediately chop after I grocery shop – to have large salads and roasted veggies ready to go for future meals.
  • I do some form of a detox 4x a year
  • I keep the healthiest food options at eye level in the pantry and fridge.
  • I eat chocolate.
  • I schedule my workouts like a meeting; always showing up.
  • I time block projects to be more efficient with my time, aka stress level.
  • I shop on Thrive Market to save time (esp researching products) and money.
  • I have a water intake goal every day to improve my insulin efficiency, blood sugar control, and appetite.
  • I intermittent fast nearly every day. The summer my fasts are shorter.
  • We go camping multiple times a year. I certainly prefer glamping, but the grounding and gratitude that comes from nature are undeniable.
  • I periodically (depending on the season I am in) track my food to make sure I have tabs on my portions. I have the appetite of a teenage boy.
  • I get outside every day, no matter what.
  • If you are not cheating, you are not trying. I am kinda kidding, kinda not. But I will buy pre-riced cauliflower, salad kits, a premade meal when time is a priority over cost.
  • I throw money at the problem. I have this awesome workout app – and I may use it 1x a week. I purchase a year membership to the local yoga studio, I workout 500% more. I am a fan of throwing money at the problem of whatever hurdle I am trying to overcome.
  • I (try to) eat without distractions to ensure I am eating the amounts my appetite calls for.
  • I use a low carb diet to control my appetite and diabetes.
  • I walk/bike EVERY time I need to go somewhere and it’s within walking or biking distance.
  • I batch and prep meals ahead of time for the week. I also pack my kids lunches the night before to make the mornings go more smoothly.
  • I moderate my alcohol by only enjoying it on the weekends. I love being productive and wine during the week slows me down. Well, all wine with the exception of Dry Farm Wine.
  • drink mixed greens every afternoon to increase my nutrient intake.

Live Your Best Life With These Hacks

In the modern world, we are exposed to many great things, but also a fishbowl of toxins. Parents are outliving their children due to modern diseases and morbidity and all of this can be turned around with the right education, awareness, and support. Being a healthy person is going to enrich so many areas of your life, and will make you feel as amazing as possible, as often as possible. Check out these hacks to help you improve your life today.

Hire a Help

If you are serious about getting healthier you need to understand that this sometimes requires a bit of help. That means you need to look at the possibility of hiring a dietician to help get your eating habits in order and understand health isn’t a matter of counting calories! Integrative dietitians can help keep you on the straight and narrow, give you meal plans, and even recommend healthy snacks.

Self-Care Means Self-Discipline

Healthy and positive living requires a level of discipline. There are a lot of factors that play a role in helping you to get into shape and maintain a healthy way of life, but you need to have that drive and determination to see this through. Try to do as much as you can to be more disciplined about health, well-being, and exercise, and use this to drive you toward greater success. Committing to a routine of sleep, meals and exercise requires an intention and assessment of what works for you and fits realistically in your lifestyle.

Hit the Gym

Living your best life is all about being proactive and understanding what needs to be improved and where you can work on making yourself better. Hitting the gym is definitely a great way to get the ball rolling because it allows you to enjoy plenty of top-of-the-range workout machines and equipment that can help you get fitter. Modern gyms are also packed with plenty of attractive classes and entertainment screens to help keep you occupied and engaged while working on getting fitter.

Improve Your Mental Health

Don’t make the mistake of overlooking your mental well-being when you try to improve your health (#selfcare). There are a handful of things to consider when you want to improve your mental health and well-being. Life can be pretty tough these days, and you need to go easy on yourself. One thing you can do to work on this is to talk to a professional about how you are feeling and issues you might be experiencing.

There are a lot of things that can contribute to improving your health, both physical and mental, and you have to come up with the best ways of achieving this for yourself. Make sure you look at what elements of your life you can change in order to ensure you improve your life in the right ways.

To your best health,

Kelly

 

Low-Carb Mug Muffins & Cakes

Going low carb isn’t always the easy thing to do, but when we can whip together something that mimics a muffin or cake, it makes the journey easier and more enjoyable. Here are a few recipes I like throwing together while I round out my daily meals.

Keto Mug Muffin

This simple, low carb recipe is easy to make and pair with a dinner, where bread would traditionally be served. 
Prep Time5 mins
Cook Time2 mins
Total Time7 mins
Course: Side
Keyword: Keto, Low carb
Servings: 1

Ingredients

  • 1/3 cup almond flour
  • 1/2 tsp baking soda
  • 1 pinch sea salt
  • 3 seconds avocado spray

Instructions

  • Spray the mug with avocado spray. 
  • Add all remaining ingredients and whisk together in the mug.
  • Microwave for 90 seconds, or until set.
  • Let cool 1-2 minutes before slicing. Slice into 3-4 pieces. 

Nutty Mug Muffin

Add a little comfort to a traditional keto muffin by adding your favorite nut butter. 
Course: Side
Keyword: Bread, Keto, Low carb, Low sugar, Side, Snack
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 1 tbsp favorite nut butter, like macadamia nut butter
  • 1 egg large
  • 1 tbsp coconut flour
  • 1 pinch sea salt
  • 1/4 tsp baking soda
  • 2 drops liquid stevia (optional)

Instructions

  • Spray the lining of a mug with avocado spray. 
  • Mix together the dry ingredients with a fork. 
  • Mix in the wet. 
  • Cook for 45 seconds to 1 minute. 

Chocolate Mug Cake

Made with almonds and cocoa, combining a good taste and texture for a single treat. 
Prep Time2 mins
Cook Time1 min
Total Time3 mins
Course: Dessert
Keyword: Low carb
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 2 tbsp almond flour
  • 1 tbsp cocoa powder
  • 1 tbsp Swerve (or 2-3 drops of stevia)
  • 1/4 tsp baking powder
  • 1 tbsp mayonnaise avocado oil based
  • 1 large egg yolk
  • 1 tsp water

Instructions

  • Spray the lining of a mug with avocado oil.
  • Mix dry ingredients in a mug with a fork.
  • Mix in all the wet ingredients and let sit for a minute or 2.
  • Heat in microwave for 50 seconds. Temp may vary depending on the microwave. 

Keto Smoothie Inspo

I’ve been consuming a smoothie most days of the week since the new year, and I’m finding to improve my appetite, blood sugar, and energy levels the most, I need to stick to a pretty low-carb recipe. The recipes I’ve organized here suit my needs, and perhaps yours too. Let me know which recipe you like the most!

Cocoa Cinnamon Smoothie

Low carb, keto-friendly, high protein. 
8 mins
Course: Breakfast
Keyword: HIgh protein, Keto, Low carb
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 1 tbsp cocoa powder organic
  • 1 tbsp cinnamon
  • 3 scoops collagen peptides
  • 1/2 cup avocado, frozen, cubed
  • 12 oz water
  • 5 cubes ice
  • 1 pinch sea salt
  • 6 drops liquid stevia

Instructions

  • Mix all the above in a blender until smooth. 

KSW Vanilla Coconut Smoothie

Low carb, but full of protein, fiber, and flavor. Appealing to satiate a strong appetite and fuel weight loss and blood sugar control. 
Prep Time8 mins
Course: Breakfast
Keyword: HIgh protein, Keto, Low carb, Low sugar
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 3 scoops collagen peptides
  • 4 oz water
  • 5` ice cubes
  • 1/2 cup coconut milk
  • 1 tbsp coconut butter Add at the end of blending
  • 1 tbsp Vanilla MCT oil
  • 3 drops liquid stevia
  • 1 pinch sea salt
  • 1/2 tsp vanilla extract

Instructions

  • Mix all the above in a blender until smooth.

KSW Ginger Smoothie

Creamy, green and full of nutrition. The high protein content of these smoothies are favorable for blood sugar control and satiety. 
Prep Time8 mins
Keyword: HIgh protein, Keto, Low carb
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 1 squeezed lime, fresh
  • 1/2 tsp ginger
  • 1 cup kale
  • 1 tsp matcha powder I get mine from Costco
  • 1 cup coconut milk, full fat
  • 1 pinch sea salt
  • 5 ice cubes
  • 1/2 cup cucumber
  • 3 scoops collagen peptides

Instructions

  • Mix all the above in a blender until smooth.

Soup Season

How to Pick out a Good Soup?

It comes down to being savvy with scanning the label and ingredient list. Bypass the claims and labels on the front of a product,, many of them are meaningless and are there to lure you into buying it. 

  • Seek a product with real food ingredients and avoid soups that have chemicals as the preservatives. 
  • Avoid soups that host common allergens and fillers like corn, maltodextrin, sugar, gluten, and soy. 
  • Boxed soups are sometimes better than the canned versions. Canned soups can come with toxins due to the packaging. Another option includes frozen soups. 
  • Choose broth and vegetable-based soups
  • Always have soup on hand. It’s a great resource when you are pinched for time or options when pulling a meal together. 
  • Don’t assume that organic soup is better than it’s the conventional counterpart. Review the ingredient list, opt for one higher in fiber and protein and lower in total carbohydrates. 

Favorite Brand:

Soup Formula: use this template when making a homemade soup

  • 1 carton bone broth, 3 vegetables, different colors (ex: cabbage, carrots, and broccoli), meat (ground meat, chicken breast, canned seafood) + spices, garlic, onion. Cook this on high for 4-6 hours, or on low for 6-8 hours (this is an option for when you turn it on in the AM and go to work). 
    • Lemon juice, thyme, s/p, bay leaf, cayenne
    • Or – lime juice, fish sauce, cayenne, form of soy sauce (tamari) and ginger. 

Upgrading soup:

  • Add in non-flavored collagen to hover around the goal of 25 grams of protein, supporting blood sugar control and weight loss. 
  • Add in your own bone broth. I will often do this, splitting a carton of soup, like lentil or split pea soup, mixing in 1 part bone broth to one part lentil soup. 
  • Slice and dice additional vegetables to add in, adding texture, fiber, and nutrients. 
  • Buy some fresh herbs to toss in once heated to enhance the flavor and comfort of the meal. 
  • Pair the soup with grain-free crackers to add crunch to your meal, a flax muffin or a small salad.

Real Food Blood-Sugar Friendly Muffins

Please note, the information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, circumstances or adverse effects. if you also have type 1 diabetes, understand the research on resistant starch can lower blood sugars (while improving gut health, weight loss, and more). If chosen to consume muffins like this or resistant starch in general, it is a good idea to monitor blood sugars more than normal initially and know that potato starch carbohydrates are not absorbed. Please consult your physician as well.

Flax Muffins

Flax Muffins

Low carb, high fiber muffins that are gentle on blood sugars. 
Prep Time10 mins
Cook Time10 mins
5 mins
Total Time20 mins
Course: Side Dish
Cuisine: American
Keyword: High fiber, Low carb, Low sugar
Servings: 12
Author: Kelly Schmidt, RD, LDN

Ingredients

  • 2 cups roughly ground flaxseed
  • 15-20 drops of liquid stevia
  • 1 tablespoon gluten-free baking powder
  • 2 tablespoons ground cinnamon
  • ½ teaspoon Himalayan sea salt
  • 5 large eggs
  • ½ cup water room temperature
  • cup MCT oil or melted coconut oil

Instructions

  • Preheat oven to 350F and prep a cupcake tray.
  • Combine flax meal with sweetener, baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
  • Add eggs, water and MCT oil to a high-powered blender. Blend on high for 30 seconds, until foamy.
  • Transfer liquid mixture to the bowl with the flax mixture. Stir with a spatula, just until incorporated.
  • Spoon mixture into prepared muffin pan, 3/4 full.

Blueberry Muffins

Instructions:

  1. Preheat the oven to 325 degrees F.
  2. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
  3. Mix (or sift) the dry ingredients together in a medium bowl.
  4. Whisk the “eggs”, honey, oil and vanilla in another bowl.
  5. Pour the wet ingredients into the bowl with the dry ingredients and stir until well combined.
  6. Gently stir the blueberries into the batter.
  7. Spoon into 12-14 muffin tins. (They will be fairly full)
  8. Bake for 20-25 minutes until slightly golden on top.
  9. Serve warm

Pumpkin Chia Muffins

Directions:

  1. Preheat oven to 350 degrees F
  2. Grind chia seeds in a coffee grinder and then mix the chia with the water.
  3. Add pumpkin, honey, vanilla, coconut oil, lemon, then mix well.
  4. Sift in the coconut flour and baking soda
  5. Add spices
  6. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
  7. Bake for 45-50 minutes, until the dough, is set.

Intermittent Fasting

IF Printable.

Intermittent fasting (IF) or time-time-restricted eating is an eating schedule, not a type of diet. Our body is always in 1 of 2 states, fasted and fed. In a fasted state (after not consuming any calories for 8-12 hours) insulin levels are low, which makes fat burning easy. During this period, the body gains fuel from stored fat. In the fed state, insulin levels are higher, which interferes with fat burning and allows for energy storing, making fat loss harder. If you eat frequently, insulin level will be consistently high.

Improves: • Metabolism, the gut microbiome, immunity, heart health • Promotes longevity and brain health • Mindful eating • Weight loss (specifically fat loss) • Diabetes and fatty liver

Types of Fasting: • Eating with the sun or fasting for 12/13 hours – a great starting place • 16:8 • 5:2 • 24-hour fasting Intermittent

Before You Begin: • Make sure you are in a good candidate: do your homework and get clearance from you, dietitian and doctor. • Clean up your diet: remove processed foods from your meals as much as possible. • Nurture your sleep and rest when your body signals it needs more rest. • Hydrate and use sea salt with your meals to improve electorate balance and energy. • Understand that real physical hunger comes and goes, it does not amplify. • Have fasting drinks handy: water, black coffee, tea, mineral water, broth. • Find ways to distract yourself for usual eating periods. Keep busy. • Know the benefits of fasting, so you know your goals and emotional drive to stick to it. • Remember to break your fast with a high protein, low-sugar meal and avoid processed foods. Eggs, lean meats and non-starchy vegetables are good options.

Go slow, and be patient in finding what works for you. Fasting should be flexible and work with your life and schedule, especially if you are making it part of your lifestyle. With fasting, you do not have to do it daily. You MUST listen to your body and what it needs.

Note, fasting can feel awkward at first, but within a week or two, your body should adapt. As well, those eating a lower carb diet, even a keto diet, will more easily sustain IF. If you eat predominately carbs (grains, fruit, legumes, sugar, dairy), IF can be harder and even be a stress on your body, increasing cortisol levels. Before you begin, do your homework to make sure you are a good fit.

If you are struggling with adrenal issues or if you are overly stressed IF is not likely a good fit.

 

Perfect Post-Workout Fuel

Exercise and diet play an equal part in living a healthy lifestyle, staying fit, boosting your mental health and preventing illnesses and disease. The two work together to keep our bodies and minds young and healthy, but, you have to get the balance right. What you eat can have a significant effect on the quality of your workouts.

Most of us put a lot of thought into what we eat before we hit the gym. Aiming for something light and energy boosting. But do we give much thought to what we eat after exercise?

We finish our workouts, grab a shower and change out of our athleisure and suddenly find that we are starving. It’s all too easy to grab the first thing to hand, but then it’s hard to stop. You might spend the rest of the day hungry, overeat at meals, and find yourself reaching for sweet snacks to calm your hunger and boost your energy levels. Instead, why not try some of these perfect post-workout foods.

A Fruit Salad & Protein

If you ate a meal before you hit the gym, you might not fancy a full meal as soon as you get home. A fruit salad with Greek yogurt and nuts can be perfect. It’s quick, easy and light, but packed with energy to help you to recover. 

An alternative to a fruit salad is a protein powder based smoothie. One option, whey protein, is very bioavailable. Alternatively, I use collagen peptides as it doesn’t spike my blood sugar as a type 1 diabetic and it’s dairy-free. This is especially great if you practice a fasted workout and need a quick protein hit.

Grilled Chicken and Steamed Vegetables

Grilled chicken and steamed veg can be perfect if you need a meal. Packed with protein and nutrients, they’ll help your body to recover, give your metabolism a boost and help your immunity cope with the extra pressures of exercise. If you are starving, add some root vegetables and don’t shy away from some healthy olive oil. 

Eggs on Toast

Eggs are always a great thing to eat. Perfect and easy. Eggs are packed with high-quality protein and are exceptionally filling. Team with sourdough toast, or better yet, toasted sweet potato cylinders, for a quick and healthy carb boost. Add some avocado for extra nutrition.

Oatmeal with Nut Butter

Oats offer an incredibly slow release burn. Combined with nut butter, this duo will help you to feel full for longer. Banana pancakes make a great alternative, simply mash 1 banana with two eggs. Cook in a skillet with a little coconut oil or grass-fed butter for ~3 minutes each side and serve with a dollop or drizzle of your favorite nut butter.

Whatever you decide to eat, try to do it within 45 minutes of finishing your workout, especially if you have practiced a fasted workout, which can have massively beneficial effects on your weight loss and fitness goals.