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 Snack Ideas

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.

Affirmations & Weight Loss – The Power of Positivity

Affirmations and Weight-loss - KSW - #weightlosstips #weightlossfacts #nutritionisttips #nutritionfacts #nutritiontips #healthylifestyletips #positivemindset #KSW #kellyschmidt #weightloss #howtoloseweight #mindsetiskey
Infographic designed and edited by Tayler Silfverduk, DTR

While we think our actions create our results, it’s really the thoughts we manage and create that lead us feeling a certain way, priming us to make certain choices and actions, therefore our results.

Our thoughts create our results.

How and what we think is a crucial element to our health and fat loss journey. This is why when I work with clients who want to lose weight, we spend time on the topic of affirmations.

Affirmations:  a statement about ourselves or our situation that’s phrased in the present tense as if the self-focused declaration is already true.

If you read them on a continual basis and stay persistent, combining them with regular physical activities and a real food diet, I guarantee that you WILL achieve your desired results. Pick an affirmation and own it for the next 30 days and see what happens,

Examples of weight loss and confidence affirmations to adopt:

  • I reached my weight loss goal.
  • My past doesn’t defy my future. I am achieving my goals.
  • Age has nothing to do with it. I am releasing this weight in a wise way.
  • I am taking care of myself.
  • I am so happy and grateful I weigh _________.
  • I feel hunger without fear, in fact, I appreciate it.
  • I eat just enough, without overeating.
  • I am showing up for myself and treating myself with respect.
  • I am grateful for my body and where it takes me.
  • I am proving my ability to change my habits and adopt new ones.
  • I am worthy.
  • I am enough.
  • I trust my body and it’s capabilities to heal and thrive.
  • I inhale life and exhale anxiety.
  • I am flexible to change.

How to Use Affirmations

Say them daily, aloud, for a larger impact. Repeat them 1-5x a day, and put them in your calendar, like a post-it on your mirror, in your pantry, on your desk and computer, and say the chosen affirmation with belief.

Our brain doesn’t know reality. It knows what our thoughts tell it, and an affirmation is an easy way to “fake it until I make it,” progressing to the results you want.

Wellness Workshop – Reset Your Metabolism

Enroll Now 

How can you make this year your best yet?

Aside from your best efforts, do you find yourself mindlessly eating? Even with perfect intentions, do you tell yourself you are going to stick to a specific health goal, do a pretty good job at it, but find clothing a little snug come Valentine’s Day?

Pause this January 27th, with Kit, Kelly, and Chan for a Wellness Workshop to Reset your Metabolism.  

This workshop is like no other, it will help you embrace 2019 by eating well, weighing less, and enjoying more, with realistic self-care practices, an enhanced mindset, and the know-how in eating well, while ditching the diet mentality.

Join 3 experts on Sunday to:

  • practice a 30 – minute mindful yoga session,
  • learn evidence-based strategies with proven results
  • grow out of deprivation and restriction with food,
  • have a better understanding of your hormones,
  • learn visualization techniques to manage hunger.
  • find the best way for you to adopt a form of intermittent fasting.

Come in comfortable clothing, and ready to look at your year ahead in a new way.

Nibbles will be shared to wrap up the workshop during our Q & A.

Details: Sunday, January 27, from 1-3pm. $99 per person.

Kit Yoon’s Bio:

Kit is a licensed acupuncturist, certified clinical hypnotist, and wellness coach. She incorporates mind-body strategies to help her patients and clients achieve sustainable change for optimum health. With over 17 years of experience, Kit now specializes in weight, pain and stress management using acupuncture, hypnosis and coaching. Learn more about Kit: bexleyacupuncture.com
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Kelly Schmidt’s Bio:

Kelly’s holistic private practice helps clients beyond their plate. As someone who has had type 1 diabetes for 25+ years, she uses her education as a Registered Dietitian and experiences to be a detective for her clients. Kelly specializes in autoimmune disease, blood sugar control, gut health, and hormone balance. She is the co-creator behind the 8-lecture course “Healthy Cuisine: A Wellness Guide for Diabetes,” and the author of, “What is the Deal Paleo and Primal Eating.”

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Chan Hemintranont’s Bio:

Chan, a PAI Yoga and Fitness former owner and yoga teacher (E-RYT 500), has over 10 years of yoga teaching experience. She promotes mind-body-soul connection in her practice and teachings. Chan has an extensive background in business and profound knowledge in yoga and Ayurveda. She loves to share her passion with her community by helping them live more consciously with the right diet and lifestyle for a healthy life and longevity. Chan was voted one of the best yoga instructors in Columbus.

How I Hack My G6 Dexcom CGM

Hack Your 6 Dexcom Sensor - KSW - #insulinpump #diabetic #type1diabetes #diabetes #diabeticnutrition #diabetichacks #diabeteshacks #diabetictips #diabeticinfo #dexcom #g6dexcom
Infographic designed and made by Tayler Silfverduk, DTR

Thanks to the awesome DOC (diabetes online community) I seamlessly hacked my G6 Dexcom and am currently on day 34 of my first sensor. I hope I don’t jinx it!

So this is how I went about it: Make sure you write down or keep the paper off of the sensor that has the code on it. You’ll need it to do a restart.

To restart:
1) Once the session ends, start new session with NO CODE.
2) Let it warm up for 5 minutes.
3) Go into the settings in the Dexcom app on your phone and stop session (towards the bottom, you will need to scroll).

4) Start a “new sensor” with the code you used when you first put on the sensor. I keep the little paper in a specific spot in my nightstand.
5) 2-hour warm up and done!

I LOVE the G6. I am so excited about it, I got a smaller wristlet that doesn’t have to carry around my meter and supplies 24/7.

Let me know if you have any questions.

 

3 Vital Methods of Improving You Heart Health

Each of us only gets one heart during the course of our lives. While there are extensive medical treatments that can support or potentially replace your heart problems, prevention is always worth plenty more in its curative potential. Improving heart health isn’t usually a singular act, the same as any other matter of health. However, with a little care and consideration, you can drastically reduce the statistical likelihood of contracting various ailments. Thankfully, you needn’t climb a mountain every day or find the strangest and most exotic solutions to improve your health in this manner.

This process can be relatively easy, provided you keep at it, prioritize this as something to take care of, and look to find what works for you. With the following tips, we’re certain you’ll get there with promising results:

Exercise

Without exercise, it is often extremely easy for your cardiovascular strength to suffer.  While the fit and healthy lifestyle is 20% exercise and 80% diet, that 20% is more essential than you might know.  Exercise trains your heart to be stronger, to deal with stress easier, to lower your resting heart rate, and to improve blood oxygen levels.  

Exercise can also help sleep, keep you disciplined which translates to diet positivity, it helps you keep a healthy weight, and decreases the effects of cardiovascular disease.  While exercise might differ depending on your needs, and while requirements might change depending on your age, weight, training aptitude, and medical needs, even professional cardiology services, with their range of offerings will often cite exercise as one of the most important things to take care of.

Stress

Lowering stress levels can lower your cortisol, which often contributes to a higher resting heart rate, strain on your heart and the intensity of panicked states.  It could be that applying meditation, lowering your working hours and filtering the chaos from your normal life could help you here significantly.

Stress can be mitigated through proper use of breathing techniques, exercise, correct sleep, social support, but sometimes targeted medication.  Be sure to speak with your healthcare professional about your own needs here.

Sleep

Sleep is one of the most restorative natural activities we all must take part in.  It is the nightly mercy to refresh your mind, body and spirit. It also helps your heart lower its necessary BPM while your other organs are taken care of.  Sleep reduces stress, gives you more energy, and nourishes you. A distinct lack of this can put a severe strain on your heart, and longer-term lack of sleep can often result in a lower lifespan.  Sleep is the most necessary, important part of this list and is worth taking care of.

With these tips you are sure to benefit deeply from a renewed a heart health priority. After all, you deserve to live your healthiest life. Just remain sure that any help you ever implement is always verified by your healthcare practitioner.

 

Why You Are Struggling With Weight Loss

Weight loss is a hot topic this time of year. Along with melting fat, women more so are looking to get lean! Which we absolutely love. As well, weight loss doesn’t always have to mean losing the pounds, it can mean swapping them for inches so do not obsess over the number on the scale. 

Yet weight loss and fat loss is easier said than done. It doesn’t just take hard work, it takes a plan and strategy. Keep reading to discover how you can make the struggle with weight loss much easier!

You’re Trying The Wrong Diets

If you’re going to try and lose weight, you’re going to have to think about some sort of routine. Even if that means simply cutting out fatty foods that are high in sugar and salt, and swapping them for something a bit greener and leaner. That can be classed as a diet, you don’t have to follow some of the crazy crazes that there are out there. But if you’re going to, there are some that will work better, and quicker than others. The keto diet is one of them, and thousands of people around the world are on the diet right now. Ketogenic diet foods are easy to come by, so it’s not like this fancy diet is going to cost you a fortune. The diet works by reducing carbs to pretty much nothing, if not cutting them all out. This then encourages the liver to produce ketones which are then used as an energy source, these then break down fats. Once you reach an optimal weight, you then really slowly introduce foods higher in carbs, but still, stick to a whole real food diet!

Cheat Days Aren’t Banned

Cheat days definitely aren’t banned. The reason we feel that so many people fail when on a diet, is because they restrict themselves so much. It’s salads and fruits all the way, leaving your body to heavily crave the things you used to feed it with so much. This leads to massive binges on junk food, and it halts any weight loss progress. So, make every day a cheat day, and pick one item to have. A chocolate bar, a bag of crisps, whatever it may be. All you have to do is make sure you’re having one thing in terms of your cheat… and no that does not mean a massive Dairy Milk chocolate bar counts as one. That way, you always have a little treat to look forward to, and won’t feel the need to snack constantly.