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.

 

7 Risks of Prolonged Insulin Resistance

Insulin resistance refers to a condition in which cells in the body no longer respond properly to insulin. This has a huge impact on health because of the role that this anabolic hormone plays in glucose metabolism. With insulin resistance, cells, including those in the liver and body fat, begin to ‘resist’ signals sent by insulin. This means that they stop absorbing glucose from the blood to use it as the main fuel source. As a result, blood sugar levels start to rise, causing a variety of health risks, the best known of which is diabetes. However, failing to manage the condition effectively can do more damage than you realize. Here are some of the major risks of prolonged insulin resistance.

  1. Type 2 Diabetes

The pancreas which produces insulin, respond to resistance by increasing production of the hormone. With prolonged insulin resistance, the amount of insulin needed to regulate blood sugar levels keeps rising. In time, the pancreas suffers from fatigue and cannot meet the demands for insulin. This leads to the onset of prediabetes and diabetes. Insulin resistance is regarded as a major predictor of type-2 diabetes, with most patients going on to develop the condition within the next 10-20 years.

  1. High Cholesterol

In many cases, prolonged insulin resistance makes you more likely to develop high cholesterol levels. More specifically, it alters systemic lipid metabolism, resulting in higher than normal levels of plasma triglycerides, while levels of high-density lipoprotein (the good cholesterol) start to fall. The increase in blood cholesterol levels that is commonly observed with insulin resistance may be caused by increased synthesis of very-low-density lipoprotein in the liver.

  1. Non-alcoholic fatty liver disease

Although the non-alcoholic fatty liver disease can have various causes, such as a high-fat diet and obesity, insulin resistance is regarded as an important contributor. The condition can increase fat accumulation in the liver by increasing the delivery of free fatty acid and through hyperinsulinemia – increased insulin production. In fact, insulin resistance is observed in almost all cases of fatty liver disease. In some cases, this can even lead to the development of steatohepatitis.

  1. You develop dark skin patches

Prolonged insulin resistance leads to an increase in insulin production over time and this can cause an accumulation of insulin within skin cells themselves. This manifests in visible skin changes, with darkened patches of skin towards the back of the neck, elbows, knees, groins, knuckles, and armpits. This skin condition is described as acanthosis nigricans. There is no known cure for the condition, but the management of insulin resistance can help to prevent it or reduce the severity of discoloration and darkening.

  1. Heart Attack & Stroke

When not managed in a timely manner, insulin resistance can significantly raise the risk of heart failure and strokes. Aside from the fact that reduced insulin sensitivity and increased blood sugar damages cells, including blood vessels, insulin resistance also adversely affects lipid levels. All of this encourages the buildup of arterial plaque, restricting or even obstructing blood flow. In time, this damages the heart itself. Not surprisingly, insulin resistance is associated with a 50% higher risk of heart failure and strokes.

  1. Cancerous Tumors

Cancer is not something that most of us associated with insulin resistance, but research suggests that there may be a connection. Prolonged insulin resistance and metabolic syndrome may increase the risk of various types of cancer, including breast, bladder, colon, pancreatic, and uterine cancers. It is believed that high insulin levels facilitate tumor growth and also impair the body’s natural defense against malignant cells.

  1. Early Onset Dementia

Although the connection between prolonged insulin resistance and dementia is not clearly understood, studies do suggest that insulin resistance raises the risk. One mechanism is vascular dementia, in which blood vessel damage from insulin resistance leads to reduced blood flow to the brain. Researchers are still investigating the role of insulin resistance in memory function decline and the increased risk of conditions such as Alzheimer’s disease.

 

How to Cope with Insulin Resistance

In addition to the risks highlighted above, insulin resistance is also connected to a higher risk of kidney disease, high uric acid levels or gout, and PCOS. Fortunately, effective and early management of insulin resistance can counter these risks. Dietary and lifestyle changes to lose weight and get better sleep can help improve insulin sensitivity significantly. In fact, a study that appeared in the International Journal of Obesity, found that 10% of weight loss through diet and exercise could improve insulin sensitivity by 80%. Similarly, sleep deprivation has also been shown to raise insulin resistance. Findings like these highlight the importance of comprehensive lifestyle changes to tackle insulin resistance.

Insulin Resistance

Breaking the insulin resistance cycle involves a number of things, including reducing simple carbohydrate-rich foods, like grains, juices, processed foods, etc, in our diet. Below are 5 guidelines that will help slash insulin resistance and improve blood sugar control overall. This is useful advice with people who have diabetes, PCOS, metabolic syndrome and for those who just need assistance to lose weight. 

  • No naked carbs. What? Since carb-rich foods (legumes, fruit, starchy vegetables, grains, and sugar) give us quick energy and have the greatest effect on raising blood sugar levels, it is ideal to have a source of protein or fat with this food to buffer the absorption of sugar going into the bloodstream. For example, an apple (carb) with peanut butter is far more favorable than eating an apple alone.
  • Reduce snacking and eliminate grazing. Be sure to eat enough at each meal (review plate visual) by cueing into your satiety and hunger levels, so you do not need to eat more than three-four times a day. When we have smaller, more frequent meals, we cause our body to produce more insulin, creating higher circulating levels of insulin. High insulin levels cause insulin resistance. Transition to 3 meals and an optional snack each day.
  • Hydrate. Drink 20 ounces of water first thing in morning. I play a game by making myself drink my water before I am allowed to enjoy my coffee. Do what motivates you. Overall, aim to drink half of your weight in ounces every day. For example, if I weigh 200 pounds, I need 100 ounces of water or herbal tea per day. Drinking water is one of the simplest ways to improve your hormone (including insulin) functionality, hunger, and fat-loss.
  • Forecast meals. No need to make a formal meal plan, but spend five minutes a week reviewing which meals you will be eating out or at home. Sketch out at least 3 meals (doubling some of the recipes can save you time) and reflect these meals onto a grocery list. This can help you get in front of your health by making healthy food the obvious choice. It can also help reduce food waste. Win-win.
  • Eat with the sun. Eating during daylight hours supports our natural body clock, and therefore our hormone functioning. The more in sync we are with our circadian rhythm by eating with the sun, we support hormone balance, improving insulin resistance. Doing this also improves sleep and high-quality sleep is the “secret sauce” for health. Additional motives to eat earlier? Data suggests when we eat past 7 PM we increase our insulin secretion by 50 to 70%. High insulin leads to insulin resistance. If you find yourself eating late, make it a smaller, lighter meal.

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.

 

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:

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.

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.

5 Red Flags You Are Eating Too Much Sugar

Did you know there are ~20 grams of sugar in a bowl of tomato soup? The daily recommended limit when it comes to sugar is 30 grams. If you pair your soup with a salad, which the salad dressing either has dried fruit in it or a dressing with sugar, honey or syrup in it, you’ve likely blown the budget in one meal.

Many foods have hidden sugars in, so it can be difficult to know how much you’re consuming. However, various health problems can usually serve as an indicator that you’re consuming too much sugar including the following. 

Tooth decay

Tooth decay is the most obvious sign excess sugar in the diet (or it could be insulin resistance/inflammation) – or that you’re not brushing your teeth thoroughly enough. Sugar provides the perfect breeding ground for enamel-eating bacteria, which leads to cavities. Rigorous brushing can stop sugar rotting the teeth – it could be worth taking a visit to your local dental office to get your teeth professionally cleaned to prevent any current cavities from getting worse. Of course, assessing your diet with a food journal or support of a dietitian can make an impact.

Spots/acne

Whilst acne can be a genetic condition, a number of other factors can also come into play such as personal cleanliness and diet. Sugar causes our bodies to produce more insulin, which in turn can cause unnecessary inflammation around the body such as acne on the skin. If you suffer from acne, it could be worth reducing your sugar and increasing your water. Unrelated to what we eat, stress can do funny things to our body, including blemishes. Make sure you are taking many deep breaths throughout the day and finding an outlet to unwind. 

Excess weight

Sugar can lead to weight gain. Whilst sugar is low in calories, it is a carbohydrate – carbs have the biggest impact on blood sugar and insulin. When blood sugars are moving up and down, it will lead to weight gain and fluctuations in appetite. If you’re overweight and you eat lots of sugary foods, you may want to consider lowering your intake to help lose weight. The only time you may want to up your sugar intake is when doing aerobic exercise as sugar can provide useful energy to burn off – otherwise, you should keep it to a minimum.

Lack of energy

Relating to weight gain, sugar can cause a sense of an energy boost, but this is only short-term. The more sugar you feast on in one sitting, the bigger the comedown. If you feel tired all the time and you’re getting enough sleep at night, you may want to consider your sugar intake and evaluating how much caffeine you are running on.

High blood pressure

Salt is often blamed as the cause of high blood pressure (it actually only affects 20% of people), but sugar is the bigger villain. Sugar releases insulin, which in turn cause the blood pressure to rise. Constant high blood pressure can take a strain on the heart and arteries leading to potentially lethal problems such as strokes and heart attacks. If you’ve got high blood pressure, try lowering your sugar intake to see if this helps return your pressure to a normal level.

Getting Back to Exercise with a Baby in Tow

When you’ve just had a baby, you’ve got a lot to think about and do. Your main focuses are feeding and looking after your baby and getting some sleep. Yet, despite everything else that we’ve got going on, many of us worry about our weight and getting back into our pre-pregnancy jeans. You might also worry about boosting your fitness levels and increasing your stamina.

To start with, it’s crucial to give yourself a break. Concentrate on your baby and your health, eat well, drink lots of water, and give yourself grace. Get as much rest as you can, and remember, it took you ten months to gain your baby weight, it’s okay if it takes just as long to lose it. Don’t rush yourself. Your body has been through considerable stress. Not just giving birth, the whole of your pregnancy has been tough on your body, and it deserves a rest.

But, as soon as you are feeling able, and your doctor has given you the all clear, exercise can be a great idea. Don’t worry about your weight, and don’t push yourself too hard, but getting a little exercise can be good for your health and your mood. It can give you a little much needed time on your own, and it can help you to get some rest. So, how do you manage this with a baby in tow? It doesn’t have to be as hard as you might think.

Get Organized

If you want time to exercise, you might need to get a little more organized. Order diapers, shop in bulk, get into a routine as soon as you can, and get your partner helping out as much as possible.

Start Walking

 

When you’ve got a young baby, walking is the best way to exercise for two reasons. Firstly, it’s relatively easy on your body. Doing more steps each day helps you to burn more calories, works your muscles and helps to boost your fitness levels, without pushing your body too hard. Secondly, you don’t need to find time on your own. Put your baby in their stroller or a sling and take them out with you.

Home Workouts

There are so many workouts on YouTube. Many of which are aimed at new moms. Try yoga and gentle pilates if you want to relax, stretch out and work your muscles. Or have a go at a gentle aerobic routine if you want to get a cardio workout. Start with 10-minute videos, make sure you stretch and increase the length of your workouts when you are able.

If you don’t fancy any proper videos, simple stretches while holding your baby, or dancing around the kitchen with them can be a great workout.

Join a Class or Club

Have a look for new mom exercise classes at your local gym or community center, some of these offer creche services. Alternatively, look at notice boards or social media accounts for your local park. Many play host to moms and strollers groups, where new moms walk and stretch together with their babies. This is a great way to meet new people, get some fresh air and get back into exercise.