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.

Eat These Foods To Feel More Energetic

The foods we eat during the day can play a huge part in how energetic we feel. If you’re eating nothing but packaged food or takeout, you’re probably lacking nutrients and more than likely fatigued. Below, we highlight specific foods that are nourishing and will fuel your day.

Foods That Give You Insane Energy

Enjoy this list, but don’t forget that plenty of water and herbal teas can also help keep the body alert and energized. Dehydration is often a key player in fatigue!

  • Leafy Green Veg – leafy green vegetables like spinach contain plenty of iron, which ensures the body is getting enough oxygen, and fighting off fatigue.  
  • Fatty fish – fatty fish contains protein, fatty acids and B vitamins. Data supports, omega-3 supplements could decrease fatigue.
  • Hummus – hummus includes complex carbs and healthy fat. Chickpeas in hummus are a good source of fiber, and the body uses these for steady energy.
  • Dark Chocolate – contains antioxidants to increase blood flow. The increase of blood flow produced by antioxidants in cocoa could help to both reduce mental fatigue and improve mood. Win-win!
  • Olives – high in vitamin E and antioxidants. They are great for the heart and fight cancer! You can eat them in many ways too, such as in salads, sandwiches, or as a snack on their own. Olives are a very healthy fat and a great addition to your diet.
  • Nuts – most nuts are a mixture of healthy fats and protein. Almonds, brazil nuts, and cashews are just a few of the great nut types you can include in your diet.

How To Make Smart Food Choices

There are many kinds of foods out there, so how do you go about making smart choices? First off, it can be a good idea to learn how to read nutrition labels. Learning about the various ingredients that go into food, as well as protein, carbs, and fats can help you to ensure you are eating a balanced diet that supports your lifestyle. Courses like Nutrition Therapy can help you to learn even more so you feel more confident when making choices on what to eat.

In general, it’s best if you eat foods containing are in their purest form and as close to the farm as possible. Many ready meals are marketed to appear healthy when in fact, they contain ingredients that can be detrimental to your health.

Other Things You Can Do To Stay Energetic

  • Make sure you’re getting plenty of sleep
  • Avoid sitting all day and take a break every ~ 50 minutes. 
  • Exercise in the morning
  • Sit with good posture

Are you ready to feel awesome all day long?

Blood Sugar-Friendly Snacks

As you review these snack ideas, I challenge you (if you don’t do this already), to forecast your meals and snacks this week.

You can find me doing this every Sunday afternoon, and hopefully as a family, having the kids write the meal ideas on their little dry erase board we have in the kitchen. This meal plan does not and should not be a black and white plan, but can have a huge positive impact on your health.

As for snacks, while minimizing/avoiding them can have a number of benefits, including weight loss, better blood sugar control, and lower insulin levels, there are occasions when our meals are greater than 4-6 hours apart and a snack is beneficial.

On busy days, I will grab one of my fat-bombs to carry me over until dinner. They are such a treat and require only a fraction of a dose of insulin. Try them out and let me know what you think. Recipe to Kelly’s Fat Bombs (GF, DF, Paleo).

Additional Snack Ideas:

The Beginner’s Guide To Cooking Up A Healthier Diet

In 2019, healthy eating is the rage and it’s easier than ever to learn about healthy eating.

However, if this is new to you, no worries. The path to a healthier diet involves educating yourself and being willing to make important lifestyle changes. Start your journey to wellness with this beginner’s guide to cooking up a healthier diet.

Get to know what you should be eating

A big problem many people have with healthy eating is that it is loosely defined. Many people’s idea of ‘dieting’ means eating salads, but the truth is that there are a lot of foods you can eat without having to starve yourself.

Healthy eating means giving your body and brain the right amount of nutrients. Nutrients give your body energy, help it to repair itself, as well keep it strong. Finding a balance and not overeating can make a big difference to your health. Keeping your weight at a healthy level is important, as obesity can increase your risk of developing type 2 diabetes, heart disease and more. Figure out how many calories you should eat each day to give you a soft target to aim for and understand how much fuel your body runs on (although all calories are not created equal (eat real food) and our hormones dictate how many calories we burn).

Pledge to eat more veggies

Vegetables are an important part of your diet, but it’s surprising how many people don’t eat enough of them. Vegetables are nutrient-powerhouses, low in calories and provide you with the vitamins/minerals you need to ward off illness. By making fruit and vegetables a key part of your diet, you can benefit from the natural goodness that nature has to offer.

Fill your kitchen with fresh, healthy ingredients

One reason why many people don’t cook for themselves is that it’s easier to choose convenience foods and take out than it is to cook. Could you make much with the ingredients in your cupboard or refrigerator? It’s time to turn that around!

Start filling your kitchen with some basic healthy ingredients. When you’ve got these things to hand, you’ll be able to prepare a number of nutritious dishes. These will not only help you eat healthier, but could save you money too! It might feel like a big expenditure at first, but you’ll find that many of these ingredients will last a long time, changing the way you cook for the better.

Learn to cook

‘I can’t cook’ or ‘I’m a bad cook’ are phrases that many people use an excuse for eating poorly and not cooking for themselves. And it’s no surprise with that attitude! Cooking is mainly following instructions and takes some practice. If you’re unsure of different cooking techniques, you can always get some help through YouTube or my online course and book.

The easiest way to start with cooking healthier is to browse healthy recipes and working out what’s manageable for you to cook. Start off with some simple dishes, repeat the ones you like and gradually add new ones to your repertoire. Every successful dish is another motivator to keep trying new things, and you could soon find yourself with a passion for cooking.

Cook for friends and family

Cooking can be a fantastic way to socialize with your friends and family, It’s also a good way to eat healthier than if you were to meet at a restaurant, for example. Cooking for others gives you the chance to show off your skills and could teach them a thing or two as well. If you have kids and want to get them interested in healthy eating, cooking together as a family can be a fantastic way to teach them how to cook as well as get everyone to share the load.

Get excited about cooking

Being able to cook new and exciting dishes can help you get enthusiastic about cooking. You could invest in a cookery book and work your way through it, or set yourself a theme to follow each day?

A fantastic gift to give yourself is a foodie subscription box. There’s a large choice of monthly subscription boxes that cover everything from special ingredients to recipe boxes. A subscription box could help you to try new dishes and learn to prepare quick and easy healthy treats, making healthy eating exciting and fun.

Learn how to make healthier versions of your favorites

We all enjoy a bit of comfort food now and then, but that doesn’t have to mean jumping back into unhealthy eating habits. By substituting some ingredients, you can make healthy versions of your favorite foods and still enjoy those warming comforts. Make some extra to keep in the freezer to save for those nights where you’re too tired to cook!

Practice food prepping

Food prepping is a tip used by many people to eat healthier. By planning your meals and prepping in advance, you’ll be less likely to succumb to convenience foods and be able to eat food that’s much healthier and homemade. Spend time each week coming up with meal ideas and dedicate some time on a Sunday to prepping your food. This is actually an excellent time-saver, helping you batch cook some dinners, make lunch for the kids and get some healthy snacks together. Make sure you’ve got plenty of food containers and space in the refrigerator/freezer to make it work.

A healthier diet will leave you feeling great inside and out, as well as help you enjoy a healthier future. Could your diet use an overhaul? Start making those changes today.

Foods That Weaken Bones

As we age, our bones weaken, but we can take steps to counteract this.  The food we choose to eat can have a strong influence and impact on our bone health. For example, there are a number of foods that you need to avoid. Read on to discover more about seven of the harshest foods for bone health. Please note, many of these suggestions are from observational studies, which are designed to detect associations but cannot prove causation.

Inflammatory foods – Inflammatory foods can include nightshade vegetables for some populations, such as eggplant, white potatoes, peppers, mushrooms, and tomatoes, especially those who have joint pain or auto-immune disease. However, the takeaway here is any food you are sensitive to, can cause inflammation, which is a cause of osteoporosis.

Alcohol – Moderating booze is important if you are going to maintain bone health. Heavy and chronic alcohol consumption is known to contribute to delayed fracture healing, an increased risk of fractures, decreased bone formation and low bone mass.

Legumes – You may be shocked to learn that legumes can be bad for bone health when not prepared properly. The prime culprits are peas, navy beans, and pinto beans. They can disrupt your body from absorbing calcium because they are high in phytate. You don’t need to eliminate beans from your diet altogether, but make sure you soak them in water before cooking them to reduce phytate level.

Caffeine – Are you someone who relies on caffeine to get them through the day? Caffeine saps bone strength because it leaches calcium from bones. In fact, for every 100 mg of caffeine you consume, you are going to lose approximately 6 mg of calcium.

Soda – While drinking cola can be very tempting, try to resist. Drinking a lot of soda can negatively impact your bone health and teeth.  If you drink seven or more sodas per week, you increase the risk of a fracture due to a reduction in bone mineral density.

You can also take Z health training courses to find out more about the foods that will help you to fight pain. After all, it’s just as much about what you do eat, as about the foods you should avoid.

Stating the obvious, can’t see our bones, but we often do not realize that there is a problem until we experience pain. However, the best thing to do is assess your lifestyle and diet, and make improvements that can support your well-being and bone health. 

CBD Oil – Is it Right for You?

Written by: Tayler Silfverduk, DTR 
Revised by: Kelly Schmidt, RDN

CBD oil seems like it is all the rage. Claims that it helps with diabetes, arthritis to digestion are popping up everywhere. Can this plant really be effective for so many things?

CBD OIL - Is it right for you_ - Kelly Schmidt RDN - #CBDoil #hempoil #hempCBDoil #dietitian #CBDoilbasics #CBDoil101 #CBDoilfacts
Infographic Designed and Made by Tayler Silfverduk, DTR

Hemp CBD oil vs. Hemp oil

Hemp oil is made from hemp seeds and does not have a significant amount of cannabidiol. Hemp CBD oil, on the other hand, is made from the entire plant and has a more significant amount of cannabidiol. CBD is abbreviated for Cannabidiol so it makes sense that CBD oil would be the more potent option.

Why does it matter? Well, the Cannabidiols are what are responsible for the health benefits of these products. Because Hemp CBD oil has more cannabidiol present, it’s going to be more profound.

Additionally, both Hemp CBD oil and Hemp oil is legal in all states. Marijuana CBD oil is more restricted and you should check with your local and state laws on whether or not it’s legal yet.

What Exactly is Cannabidiol?

CBD (A.K.A. Cannabidiol) is one of the non-toxic chemical compounds of the cannabis plant that doesn’t play a role in the “high” feeling many people associate cannabis with. This is because CBD sold for commercial use comes from a plant that has less than 0.3% THC. This means, first and foremost, don’t worry about it taking you on a trip.

Additionally, CBD is a fat-soluble plant chemical that supports the endocannabinoid system (an important modulatory system in the function of the brain, endocrine, and immune tissues) in your body. That’s right, your body has an entire system dedicated to taking advantage of this chemical. In fact, your body needs it.

The Endocannabinoid System and Benefits of CBD oil

The endocannabinoid system acts as a balancing mechanism for an array of functions in your body. It helps balance things like your circulatory system, nervous system, and even your digestive system.

The benefits of CBD oil are still being researched but they have the potential to help with:

  • Diabetes
  • Epilepsy
  • Seizure
  • Pain
  • Inflammation
  • PTSD
  • Anxiety
  • IBD/IBS
  • Opioid withdrawal
  • Taste depression
  • Chronic pain
  • Sleep
  • Preventative health

How to Buy Quality CBD Oil

Avoid CBD oil that’s been processed with butane, hexane, or other solvents. You also want to avoid and CBD oil that comes from plants that were sprayed by pesticides. If you are unsure if the product you’re considering has done either of these things, ask. You want to be sure you’re getting high-quality stuff.

Additionally, because Hemp CBD oil is legal in all states, you might want to try your hand at CBD oil that specifies that the Hemp plant is its origin.

Some other things to consider when buying are taste, price, the immediacy of effects, ease of use, and concentration. Kelly uses CBD capsules from Designs for Health (they have one of the best processes in extracting the oil) with her clients.

How to Take CBD oil

I can’t tell you exactly how to take, it’s all about trial and error and figuring out what works for you, your body, and your own needs. However, I can tell you the different methods of using CBD oil and what they might entail.

Ultimately

It’s up to whether you want to try out CBD oil. It has promising potential to help ease a variety of ailments and help with preventative health.

As always, this does not serve to take the place of medical advice provided directly by a medical professional. Please consult your doctor or other qualified health professionals to determine if CBD oil is safe for you. CBD oil can interact with certain medications.