Aug 28

When Illness Meets Passion & Profession: My Take on Wellness

I can’t wait! Come September 14th, during the lunch hour, 12noon, at Columbus, OH JDRF (or more so 200 W Wilson Bridge Building (Worthington Industries)—conference room #132), I will be pumping the crowd with all my nutrition tactics when it comes to blood sugar control. I hope to see you there!

#foodisthymedicine #type1since1991 #nutritionadvocate #diabetesadvocate #letmehelpyou

PRESENTATION: Using Food As Medicine

The food we choose to eat has an immediate impact on our blood sugar, and each day we are given the chance to assess, learn, and improve. In 25 years, I have learned and continue to learn through my blood sugar data and current research, low carb proves to be successful. But are all carbs equal? How low should we go? What unconventional wisdom is the biggest payoff to know for long-term health? With every bite of food, we are giving ourselves the chance to not only survive but thrive. Our grocery list shall be a prescription pad, and our kitchen is a pharmacy. I invite you to come and participate in learning how to use food as medicine. Discover what type of meal is best to begin your day with for blood sugar control and hormonal balance, and how to go from there, to live a rich, energized, and sexy life.  

ABOUT: Kelly Schmidt, RD, LDN

Kelly is a Registered, Licensed Dietitian, Author and a real food wellness advocate. On Kelly’s journey, she did not initially seek out nutrition… it came to her. In 1991 she was diagnosed with type 1 diabetes and she quickly learned the power of, “food is thy medicine.” She has an indistinguishable passion for no-nonsense nutrition and helping people discover the healthiest version of themselves. In 2012, Kelly opened her private practice, Kelly Schmidt Wellness, where she helps hundreds of people with blood sugar control, nutrition counseling, touring grocery stores, wellness programs, speaking engagements and more.

Kelly gets it. She has had her own health struggles, including weight and nutrition confusion… after all, her childhood nickname was Stubbs! With this, she approaches each client uniquely, helping them to once again get in-tune with their body, and learn how to interpret its messages. She will be an advocate for you, and teach you how to be your own. She believes life is too short to not have the best quality of life every day.

 

Aug 17

Peach Gobbler “Sandwich”

I choose my meals based on 1) desire, 2) blood sugar control/moderating the carbohydrates in the meal, 3) foods I tolerate (use of an elimination diet and a food sensitivity test), 4) my activity level and 5) satiety. I aim to allow a meal to keep me full from one meal to the next, or 4-6 hours. On this work day, I came up with a “sandwich” that was so awesome that I had to share the details. I’ll call it the “Peach Gobbler.”

On this work day, I came up with a “sandwich” that was so awesome that I had to share the details. I’ll call it the “Peach Gobbler.” It’s packed with protein to help keep my blood sugars stable, a few healthy carbohydrates to help round out the meal, and healthy fat to keep me satiated. I have found that it’s easy to keep my blood sugars in range and steady by keeping the total grams of carbohydrates in a meal to less than 30 grams. This came to 23 grams. Nice!

INGREDIENTS

  • 4 large romaine lettuce leaves
  • 3 ounces of organic turkey deli meat
  • 1 small white peach, sliced
  • 2 ounces of goat cheese
  • 2 slices of bacon, sulfate free, turkey
  • salt, pepper, fresh cilantro and green onion to taste
  • a drizzle of raw honey

DIRECTIONS

Use 2 romaine lettuce leaves as a stand in for sliced bread.

Layer on the deli meat, goat cheese, spices/herbs, then honey, topping it all off with warm bacon and the remaining lettuce leaves.

Slice in half and enjoy.

For extra credit and nutrition add some fermented vegetables as a side and a fat-bomb for a treat!

Nutrition Details – sources include USDA

  • Total calories: 398
  • Fat: 18 grams
  • Protein: 39 grams
  • Fiber: 4 grams
  • Carbs: 23 grams

Jul 27

Treat.Your.Self.

This year, 2017, has been filled with gems. From our first family ski trip to seeing dear friends get married to finding my village in our new(ish) community and more. But this year has also involved a lot of loss. Loss of family members and people who seem like family. After returning from my husband’s hometown after saying goodbye to his childhood home mid-June, I stated, “We’ve done enough #adulting for a lifetime.” Overall with the waves of life, we need to be reminded to make each day count and to give ourselves grace.

In the last 72 hours, I have said this very statement at least twice in all my counseling sessions. We are all focused on bettering our health, and we need to be graceful with how the journey unfolds.

Wellness is far more than diet, probiotics, sleep, and exercise. It’s about being connected with ourselves and knowing that we are worthy. We are the very person we should be at this very moment and we need to stop doing and start being. Being in the sense of self-love, forgiveness, and self-acceptance.

Life is short and amazing. Each week find time to take care of yourself. It doesn’t have to be a spa day, but it has to be something more than what we are accustomed to doing.

These images were gathered from some of my Insta-friends @thebalancedbeancounter, @catharticspacecounseling & @cappellos.

Jul 12

How Much Health Affects Your Wealth

How Much Your Health Impacts Your Wealth

Via: InvestmentZen.com

Jun 22

Activated Charcoal Lemonade with Collagen Recipe

*This article was originally published on Thrivemarket.com/blog

Our take on the activated charcoal lemonade craze looks much cooler than the sludge-colored detox drinks everyone seems to be sipping lately. We froze our activated charcoal into ice cubes, creating a stark contrast when served in bright lemonade. When the ice starts to melt, it creates a cool-looking swirling effect as the charcoal mixes with the drink. To give it an extra boost, we mixed in Great Lakes Gelatin’s Collagen Hydrolysate powder. Collagen helps keep joints flexible and skin supple but because it decreases with age, it’s important to replenish with collagen-rich foods or supplements. This powder from Great Lakes has been hydrolyzed so it won’t congeal and features a unique combination of amino acids that may be beneficial for bone and joint health.

ACTIVATED CHARCOAL LEMONADE WITH COLLAGEN

Yield: 10 to 12 servings

Active Time: 20 minutes

Total Time: 12 hours (freezing time included)

INGREDIENTS

For the activated charcoal ice cubes

For the collagen lemonade

INSTRUCTIONS (Youtube video here)

Make the activated charcoal ice cubes

Break charcoal capsules by cutting with scissors to add the charcoal powder to a large container. Add the water. Stir until blended. Pour the liquid into ice cube molds. Freeze for 8 hours or overnight.

Make the collagen lemonade

In large pitcher, add honey, collagen powder, and hot water; stir until honey dissolves. Add lemon juice and cold water; stir until well mixed. Fill a glass with activated charcoal ice cubes and pour lemonade over the ice. Garnish with lemon slice.

Recipe credit: Angela Gaines

Photo credit: Paul Delmont

Related Articles:

Use of Activated Charcoal 

Jun 08

Blood Sugar Friendly Fat Bombs

Keto is trending and I am enjoying the ride. I’ve always been low carb, but in the last year I have been increasing my fat and moderating my carbohydrates and protein intake. Why? I want and deserve steady blood sugar control and this way of eating is proving to work for me, and as an added bonus I am leaning out. As someone with type 1 diabetes, I have to calculate everything that goes into my mouth and marry it with insulin. It’s a challenge, some days breezier than others, but since eating a fat dominant diet and toying with intermittent fasting (usually just 13 hours overnight) it’s been even easier to go about my life without blood sugar spikes or drops getting in my way. This path isn’t for everyone, but if a ketogenic diet is something you are interested in, make blood sugar control the target and goal. Above all, listen to your body and intuition to decide if it’s fitting or not.

This month I have been whipping up the below recipe and pairing it with my lunch or dinner. It’s delicious and my toddler Declan has been asking for “coconut balls” daily. This recipe was inspired by the blogger over at Empowered Sustenance. 

KSW Fat Bombs:

INSTRUCTIONS
  1. Start with soft coconut butter. If mine is solid, I will remove the lid from the coconut butter jar and microwave it for 30 seconds.
  2. Line a baking sheet with parchment paper or use a cupcake tray. I have a mini cupcake tray and they are perfect for making this recipe into bite-sized balls.
  3. In a bowl, combine the coconut butter and collagen. Add the honey.
  4. Add the coconut oil, and if you find the recipe to be too solid, feel comfortable adding another teaspoon of coconut oil.
  5. Add the vanilla and a pinch of salt.
  6. Using a spoon create small balls and place them on the baking sheet or individually in a cupcake tray. Place in the fridge for 30 minutes before eating.

 

Related Topics:

What Are Amino Acids And Why Are They Good For You?

Who Should Try the Keto Diet?

May 30

What’s the Most Important Meal of the Day?

Americans spend billions of dollars on the weight loss industry sussing the best diet to attain a lean figure when research is proving it’s not only about WHAT we eat but also WHEN we eat.

In the 1970s mealtimes were easily blurred with snacks. The average American was no longer eating breakfast at 8 am lunch at noon, (no snacks) and home for dinner by 6 pm. Modern living has wiped away the pattern to naturally intermittent fast 14 hours from breakfast to dinner, leaving a window of eating for 10 hours during the day.

Some advice even suggests eating 6 small meals a day. Why? Many think it’s to rev the metabolism. However, I argue this is not true. Another reason may be to manage the endless marketing and subconscious message that we need to fear hunger. “Hungry? Grab a Snickers,” or “Do the Dew,” better yet, “It Melts in your Mouth, Not in Your Hand.” When my dear 90-year-old grandma was a girl, I bet she had no idea what the saying “Snack Attack” meant. While the effort is there to do better, including the Grocery Manufacturing Association taking the initiative to offer healthier snacks to kids, we are all missing the message: we don’t need to eat at all hours of the day. It’s not favorable on the wallet, waistline nor hormones.

TAKEAWAYS:

  • Make eating an experience, start the day strong with a solid meal and have boundaries of giving your body the time to rest and digest.
  • The best ingredient in a meal is hunger and a meal should satiate enough to go to from one meal to the next. One caveat for this is if lunch and dinner are greater than 6 hours apart.
  • Additionally, if you are not hungry when you wake, it’s okay to defer breakfast for a few hours — but it’s not to be skipped.

What else matters with a pattern of eating? Is it better to have a large meal for dinner or earlier? Let’s follow the research by looking at a few strong studies. 

A 2013 study, including 2 groups of overweight women were randomly assigned to eat either a large breakfast or a large dinner. Both ate 1400 calories per day, with the study variable of the largest meal being breakfast or dinner. This is what the results showed:

Large breakfast group = lost far more weight than the dinner group. How? One studied lab showed the dinner group had a much larger overall rise in insulin.

Additionally, a 1992 study showed similar results. With a large meal, the insulin response was 25-50% greater in the evening. The higher the insulin response in the evening was translating into more weight gain for the dinner group. Importantly this showcases how obesity is a hormonal, not caloric, imbalance. Losing weight and maintaining a lower weight is not a calorie counting game. There is much more to it.  

TAKEAWAY:

  • Eat like a prince for breakfast, a king for lunch and a pauper for dinner.
  • If diabetic, minimalize blood sugar variation by taking insulin medication prior to meals. As a type 1, I find I need 10 minutes before breakfast, nearly 20 minutes before lunch and 15 minutes of a pre-bolus of insulin before dinner.
  • Another practice that is more well-known to satiety and health is to never eat a carbohydrate food (fruit, grains, starchy vegetable) alone. Pair a carbohydrate food with protein or fat or both to minimize any blood sugar spikes.

Next up, what is the most important meal of the day? Well, they all are important for different reasons, but it’s essential for our health to allow for time to rest and digest (don’t eat all day nor night).

Overall, breakfast shall not be skipped or be skimpy. A calorie-loaded meal at the beginning of the day pays off with hunger and hormone control, prevents snacking and cravings and can help blood sugar control and weight management. A good idea = vegetable, 3 egg omelet with coffee and a spoonful of coconut oil.

Lunch shall be valued and large. Hormonally, lunch is the best meal to have the most carbohydrates (fruit, lentils, beans, gluten free grains, and my preference and favorite, starchy vegetables) consumed. Protein is essential for blood sugar control and satiety, as is fat.

If dinner is more than 6 hours from lunch, pack a small snack; not a small meal. Choose something that is gentle on blood sugars (nuts, jerky, raw vegetables, coconut, avocado, olives) and is sufficient to retain hunger excitement for the next meal. Dinner can be a smaller version of lunch and once it is enjoyed and finished, the kitchen is closed.

TAKEAWAY:

  • Do a self-experiment and see how many hours you go from one day to the next without eating. Attempt again and this time try to have a 13-hour gap, which is reflective with the sunset to sunrise. Do you feel any different? Did you sleep any sounder? Continue to play with this until you reach a timeframe that feels intuitive and beneficial. I like using a smartphone app called Zero to help with the tracking.
IN CLOSING: 
Before one immediately makes it a goal to stop eating after dinner and adjusting meal sizes, a healthy bedtime should be in place first. Meals need to be large enough so this new pattern doesn’t lead to undereating. Remember if weight loss is a goal, successful weight loss is about balancing hormones. Eating in the evening can disrupt circadian rhythms and therefore hormones. If hunger persists at night, be sure breakfast is large enough and understand hunger comes in waves. Additionally, if omitting a snack presents a very stressful process, ease into the practice. Overall, every meal is important and so is how we eat it when we eat it.
Resources:

 

May 23

Unicorn Frappe Recipe Makeover

*This article was originally published on Thrivemarket.com/blog

If you’re a fan of the unicorn food craze—and who doesn’t get even a little excited by pretty hues, glitter, and sprinkles? We’ve got a healthy take on a beautifully blended drink that’s perfect for summer. Our recipe uses sweet strawberries to create a natural pink color, and almond milk and coconut yogurt provide added nutrients. Our secret ingredient is vanilla- and coconut-flavored Collagen Fuel, a protein powder that, in addition to providing some tropical flavor, may help support healthy joints, tendons, and muscles. Drink up!

UNICORN FRAPPE

Yield: 2 servings

Total Time: 22 minutes

INGREDIENTS

For the strawberry sauce

  • 1 pound strawberries, washed, hulled, and sliced in half
  • ¼ cup water
  • 1 teaspoon honey 

For the frappe

INSTRUCTIONS

Make the strawberry sauce

Add strawberries, water, and honey to a small saucepan. Bring to a boil, then reduce heat and simmer for 5 to 7 minutes, or until strawberries break down and liquid has thickened a bit. When cool, blend until smooth.

Make the frappe

In a blender, add Collagen Fuel, yogurt, almond milk, and bananas. Blend until smooth. Add blue food coloring (if using) and ice, then blend just until combined and ice is still slushy. In a tall glass, smear 2 tablespoons of strawberry sauce around the inside of the glass in a circular motion. Gently fill the glass with the yogurt mixture. Drink immediately.
Recipe credit: Angela Gaines

Photo credit: Paul Delmont

May 22

10 Unique Foods For Strong Bones (By Experts!)

(This is a repost of an interview with Kelly; original article click here) Nutrition / Osteoporosis / May 19, 2017

Foods for Stronger Bones

You know about milk, cheese, and greens being crucial foods for strong bones.

But there are others you may have never thought of that could improve your bone density too.

That’s why we asked 10 experts the following question:

What unique (often overlooked) food do you recommend for strong bones?

It’s all part of our National Osteoporosis Month campaign to spread awareness of this “silent” disease.

Discover what foods you may be overlooking that can support your bones!

And while you’re at it, enter our giveaway to win a 6-Month Supply of AlgaeCal Plus and Strontium Boost below!

plain yogurt - foods for strong bonesLara Pizzorno

 

Lara Pizzorno, MDiv, MA, LMT.

Lara Pizzorno is the author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 29 years of experience specializing in bone health.


# 1 Full Fat, Organic Plain Yogurt

Full-fat, organic plain yogurt from pastured cows. Dairy foods, particularly yogurt, deliver the widest range of beneficial nutrients for our bones – IF, and this is crucial IF, the yogurt consumed is full fat, organic plain yogurt produced from the milk of pastured cows.  

Plain yogurt (that meets these criteria) will provide not only calcium, but magnesium and zinc, plus small amounts of vitamin K2 (in the form of MK-4), vitamin A, and vitamin D (as most cow’s milk is now fortified with vitamin D, one cup of yogurt per day provides 200 IU of vitamin D3 along with 400 mg of calcium) — and a hefty dose of protein.

In addition, organic, full-fat plain yogurt from pastured cows will contain beneficial bacteria that protect the gut, greatly improving our digestion and absorption of all the nutrients bones require. And lastly, once established in our intestines, the probiotic bacteria provided by yogurt will produce the B vitamins we need to support a healthy cardiovascular system, nervous system, and energy metabolism – as well as healthy bones.

Low-fat yogurt, even if organic, will not contain the fat-soluble vitamins, K2 or A.  Non-organic yogurt, even if full fat, will contain pesticide residues, possible hormone, and antibiotic residues, GMO sugars & a variety of chemical additives – all of which may harm bone via a wide variety of mechanisms.

Many studies show a significant inverse association between consumption of dairy products and elevated markers of bone turnover (indicators of excessive bone loss) and a positive association between dairy food intake and bone mineral content.

protein powders - foods for strong bones

Christal Sczebel

Christal Sczebel, C.H.N., R.M.T.  

Christal is the owner & Nutritionist, Nutritionist in the Kitch Pure & Simple Nutritional Consulting.

She is a Certified Holistic Nutritional Consultant (C.H.N.C.), Registered Massage Therapist (R.M.T.), and educated in Personal Fitness Training.


#2 Protein Powders

Protein powders have been popular for ages, but unfortunately, there are many on the market that contain additives and artificial ingredients. However, fortunately, there are protein powders available now that are made from Bovine collagen. These collagen peptide protein powders contain no added ingredients and dissolve wonderfully into many recipes. Collagen peptides are rich in amino acids which help to strengthen our bones and joints! Collagen peptides can be found in powdered forms in specialty grocery stores like Whole Foods or online (Amazon, etc.).

black beans - foods for stronger bones

Stacy E Davis

 

Stacy E. Davis, NCCAOM (Acupuncturist).

Stacy completed her Master’s of Science in Oriental Medicine in 2007 and maintains her NCCAOM certification as well as her licensure through the state of New Mexico.

 A Wyoming native, Dr. Stacy Davis has practiced acupuncture for 10 years.

 


#3 Black Beans and Kelp

In Chinese medicine, we look at vitality (what we call Jing) as coming from our kidneys. As we age, we use up our Jing, and we start to see signs that we associate with aging: graying hair, weak knees and back, and weaker bones.  Interestingly, in western medicine, the kidneys play a role in bone health as well; healthy kidneys turn vitamin D into an active hormone (calcitriol), which helps increase calcium absorption from the intestines into the blood. So, from my perspective, when I look to strengthen bones I look to strengthen the kidneys.

There are two foods I recommend, depending on other signs and symptoms a patient might have. The first is black beans. In Chinese medicine, when we look at food, we look at the “energy” of that food. You might think of this as the nature of the food. Most legumes are considered good for the kidneys because they are the pure Jing or vitality of the plant. When you eat beans you consume that vitality. Additionally, black beans contain about 135 mg of calcium per half cup serving.

Foods that are naturally salty are also considered nourishing for the kidneys, so the second food I would consider is kelp. The slightly fishy flavor of kelp can turn some people away, so I like to use kelp granules as a salt replacement on fish and eggs and in soup.

dried plums - foods for strong bones

John La Puma

Dr. John La Puma, M.D. F.A.C.P.  

Dr. La Puma has led clinical trials of nutritional interventions designed to improve obesity, hypertension, osteoarthritis, insomnia and diabetes, and pioneered culinary medicine.

His mission is to help you get measurably healthier with what you eat and how you live.

 


#4 Prunes

Prunes, or as their marketing board says, dried plums, are effective in both preventing and reversing bone loss in postmenopausal women. People who eat the most foods rich in vitamin C (such as citrus fruits and some stone fruits, like plums) have 70% less cartilage loss than those who eat the least and a threefold reduction in the progression of the disease.

Osteoarthritis (“wear and tear arthritis”), the most common type of arthritis in the U.S., is a painful degenerative condition that occurs when cartilage (which cushions bone joints) become cracked and pitted. It is estimated that 80% of the population will have osteoarthritis by the age of 65, although almost half of those people will not have any symptoms.

bone broth - foods for stronger bones

Kelly O Schmidt

 

Kelly O. Schmidt, R.D.N., L.D.N.

Fueled by passion and driven by greatness, Kelly educates and empowers her clients to reach their best health.

Kelly has been featured in Men’s Health, SELF, Glamour and more!

 


#5 Bone Broth

Hands-down, bone broth. Bone broth is one of the healthiest foods we can consume daily. Most importantly, bone broth is rich in two very special amino acids: proline and glycine, as well, it’s rich in vitamins and minerals, and antioxidants (especially calcium, magnesium, and phosphorus). Consumers can use bone broth in cooking vegetables, stir fry’s or even sip it like tea. I like to make a large batch of bone broth, freeze it in icecube trays and pop out a few cubes for cooking.

Continue to full article

May 17

Food Holidays

Food holidays are quite frankly funny. The best one I have celebrated lately was “National Lima Bean Respect Day.” I mean, I will respect any whole real food that offers good nutrition, wouldn’t you?!

On April 20th I did a food demonstration and touted the benefits of lima beans on our local news station here in Columbus, OH. This recipe was featured on Fox 28 Good Day Columbus.

If only my co-host on the News enjoyed lima beans as much I did! Where was her respect?

 

 

Older posts «

Fetch more items