Jun 24

Dex’s First Foods

dexMany of my friends and nanny’s have asked what on earth I feed Dex. Here is a taste, no pun intended, of what I put on his plate.

First 3 foods – avocado, banana and egg yolk (soft boiled)

Next did lots of squashes and vegetables + meat – butternut squash, sweet potato, spaghetti squash, green beans, carrot, spinach, zucchini

More fruits – mango, papaya, prunes, apricots, apples, pears, peaches

Dex loves protein – lots of grassfed beef, chicken, lamb, pork, etc.

Onto finger foods – he loves Applegate grassfed beef hot dogs and at the moment he can’t get enough of the Wholey Guacamole 100 calorie packs

I’ve started to give him a little of what we are eating every night too – which is how we found out he loves guacamole and even spicier things.

Overall, I found feeding Dex exciting, but also paralyzing. I didn’t know where to begin, and now that we are a few months into it, I just go back to basics. I feed him whole, real, high quality food, and just make sure it’s bite-size or throw it into his daily smoothie.

One pleasant surprise was the use of freeze-dried apples. I break them into small pieces and this is a favorable swap over baby puffs and cereals.

Jun 04

Summer Wellness Strategies

Summer lends itself to many social gatherings from pool parties, to BBQs to baseball games and more. With all the mingling, it’s too easy to lose sight of being our healthiest, but with a little planning, it can remain game on.

1. Forgo the “calories in = calories out” line of thinking. 

Rather than tracking every crumb in a food journal to measure your total calorie intake, spend more time on eating whole, real food and tasting the food. If you are headed to that summer cookout, opt to bring a side, sourcing local produce from a Farmer’s Market or grocery (even Costco lists produce that is local). And going on the idea of tasting your food – make sure between conversations you are chewing each bite and really enjoying and tasting the ingredients. This allows your body to tune-in on how much you are eating, giving you sensations of when you have had enough. Bottom line, food quality determines fat burning capabilities, not quantity. If you are not able to sit down and enjoy the food you consider a “treat” perhaps an outing isn’t the best time to gain the satisfaction of that food. Make smart choices everywhere possible.

2. Hydrate with mineral or filtered water.

Even mild dehydration can slow down our metabolism. Carrying a water bottle around can be one of the easiest things to do in the summer, and make it a point to drink 8-10 ounces of water before each meal. My latest favorite way to attract myself to drink more aqua is to make a pitcher of water with slices of cucumbers and/or some strawberries and fresh mint.

3. Wake-up to a protein smoothie.

Research suggests many perks for weight loss when starting the day with a meal replacement shake, including a base (25-45 grams) of protein, such as non-soy, non-dairy plant-based protein powder (I like Raw Protein powder or SunWarrior). My favorite combo is protein powder, spinach, avocado, cocoa powder, banana, ice and filtered water.

4. Nurture sleep.

Just because the sun goes down later, doesn’t mean we should skimp on our sleep too.  Lack of sleep adversely affects numerous hormones in our body and can be the reason for an impulse danish purchase with your AM coffee or surge of carb cravings throughout the day. Aim for 8 hours, and do not fall under 7 hours of sleep. Overall, assess for yourself and know how much shut-eye your body needs.

5. Don’t deprive.

Even though the first point in this write-up is to eat more real food – there is a place for enjoying a food that brings you pleasure, especially on a toasty summer day. Just make sure when you do savor a treat, that it’s at a time you have the time to taste the goody. In their book Willpower, Baurneiser and Tierney recommend that people who want to lose weight should “never say never.” Rather opt to eat things you consider a treat at a time where you can really enjoy the food, tasting every bite. Overall, it’s not what we eat some of the times, rather our health comes from what we eat most of the time.

May 01

Diabetes Workshop – Chicago – 5/31/14

Come May 31, 2014, I will be a proud YLC JDRF committee member and guest speaker at the TypeOne Nation event discussing fitness, nutrition and type one diabetes. This event is a one day educational summit for all those in the type 1 community. The event will be at The Field Museum from 9 a.m. until 2 p.m. The cost is $10 (adult or child) and includes our event, lunch and admission to the museum.

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The educational sessions will include:

  • Keynote on JDRF’s Research
  • Taking T1D to School
  • Nutrition, Fitness and T1D (one session for adults and another for parents)
  • Basic T1D Training for Caregivers
  • Technology and T1D
  • Psychosocial and Emotional Components of T1D

To register, please visit: http://illinois.jdrf.org/typeonenation/.

Please feel free to pass along this information to anyone who may be interested.

 

Apr 14

A BIG Thank You

While plugging away on my latest writing project (have I mentioned I am writing a book?!) an email came through my inbox with the subject line: A Big Thank You.

I thought, what could this be? What have I done recently? As I opened the email with joy and anticipation, I read the bolded copy below from a past client.

Filled with gratitude, I share these words with you today. Cheers to you and good health, and a BIG thank you to those who have welcomed me into their lives, asking for help on nutrition.

 

Hi Kelly,
 
I hope you, your family, and your business are doing well! I just wanted to send you a thank you email for all of your help! With your help and the addition of the pump, I have achieved awesome bg readings! My CDE has been amazed saying she does not see this kind of stability with Type 1s, and to keep doing what I’m doing! I’m not sure you remember, but I was so excited to meet you after finding you online, seeing your services, and seeing your bg readings. I was amazed with your bg readings, and you gave me inspiration to know that tight control of T1D is possible! So, thank you so much!
 
Sincerely,
Anonymous 

Apr 08

The Perfect Meal Plan

If you had to guess what’s in the perfect meal plan, what would you throw out there?

Berries? Berries are probably good as they are loaded with antioxidants, nutrients, sweetness (!!), fiber and serve as a fabulous source of carbohydrate.

Protein, something like wild salmon or grass-fed beef? Each offer the good omega 3 fatty acids, which are essential for our health, immunity, lower elevated triglycerides, assist joint pain caused from arthritis, fight cardiovascular disease and combat inflammation. 

Tea! Surely tea. Research suggests that tea can aid in cancer prevention, increase endurance in exercise, helps us hydrate, serving up water with a delicate flavor, increase mood, concentration and potentially help with weight loss.

Superfoods?? Something like cocoa nibs. Offering a nice dose of fiber, healthy fat (stearic acid), antioxidants, and who would have thunk cocoa has over 300 healthy compounds? The best thing is, when we eat chocolate, cocoa or cocoa nibs, we can gain satisfaction from the flavor without it having to be a Snickers bar. Perhaps throwing some in a smoothie can be a home-run.

Non-starchy vegetables? For example, leafy greens, Brussels sprouts, broccoli, snow peas, zucchini, mushrooms! Getting the most nutrients per calorie, these foods rank top of the list. Furthermore, non-starchy vegetables can be eaten in large amounts without sacrificing waistlines nor create blood sugar swings.  They are low in carbohydrates, high in nutrition and have been associated with preventing many diseases, including cancer.

If you would have answered the question of “what is included in the perfect meal plan” with any of the above, I wouldn’t say you are wrong. But can I fully agree?

A perfect meal plan is unique to each person. For what works for one individual doesn’t always work for the next person. Some folk may need a diet higher in fat (maybe around 40%), or a diet focused on high protein (35%). No doubt, a diet high (200+ grams) in carbohydrates is likely rare.

Overall, a diet focused on whole, real food will be consistent from one person to the next. Some people may do best on 3 meals a day, some people may do better with only eating in a window of 10 hours (intermittent fasting), while some people may do best with snacks.

As a Registered Dietitian I don’t provide blanket meal plans based on someone’s height and weight. I individualize their meals based on their needs, health goals, taste and digestion. If you are eating a certain way, or consistently eating the same foods and not moving towards your current health goal, think about not only the ingredients you can change but the amounts, timing of day you eat and number of times you eat.

Education is motivation, invest in your health today and appreciate the journey of attaining wellness.

Cheers to you and good health,

Kel

Mar 28

5 Items on My Grocery List in March/April

Regardless of the snowflakes in the forecast today, I am very excited to inch closer spring. With seasonal changes, comes change with what I am eating and craving. This month, I have a few go-to’s in the grocery store including the below.

1. Wild Cod and Halibut

Protein is a core focus in my meals. Eating a minimum of 30 grams of protein at each meal, especially breakfast, helps control blood sugar and provide satiety. In case you have seen a lot of buzz around high protein diets being as bad as smoking, please read this article to help understand why that is an extreme statement for weak data.

2. Power Deep Green Blend (1.5 lb bag)

I easily go through this blend of kale, spinach and chard within 5 days. Predominately used to pack a blender full for my AM smoothie (along with protein powder, maca powder, green tea (I put in 2 entire sachet’s worth, and a small amount of fruit), and other times I use it as a base for a salad. Delicious and nutritious this purchase serves up vitamin A, C, Iron and fiber. Above all, I try to eat 6-10 servings of non-starchy vegetables a day, and this blend provides an easy way to do just that.

3. Asparagus

Reaching their peak season end of March early April, these spears just make me feel good when I eat them. Whether I roast them, blank them or eat them raw, I am doing my body good eating asparagus. These green guys are packed with antioxidants, vitamin C, E, A and folate (B vitamins), prebiotics, fiber and more.  And one more personal health tip to consider – I find I do best by planning a vegetable to go along with my afternoon snack to aid in eating plenty of nutrients (low calorie) while providing volume and satisfaction leading me to a balanced appetite for dinner. While still breastfeeding and now training for the Soldier Field 10 miler, I can tend to get “hangry” if I don’t fill up.

4. Parsley

Feeling a little bloated? It’s nice to know this fresh herb is a natural way to help flush out excess fluid, thus supporting our kidneys. Serving a purpose beyond a decorative plate, I buy a bushel weekly and throw it in any of my meals imaginable – from eggs to salads to meat.  Parsley is also good for our bones, heart, blood pressure and energy levels.

5. Mandarins

One reason I like buying citrus is I don’t need to feel in a hurry to eat it. The “shelf-life” of citrus fruits tends to be longer than other portable fruits like apples, pears, etc due to it’s tough outer-layer. The durability of the peel also makes citrus fruit a nice snack to throw in my purse or gym bag. We can all agree, eating healthy is more than making the right choices; it includes having the right food on hand at the right time and being convenient. Another bonus is the vitamin C content in mandarins keeps us youthful – data suggests mandarins prevent wrinkles and in a separate body of research, adequate vitamin C levels can reduce body fat. 

Feb 25

Gaining Knowledge – Losing Pounds

Prahran Mkt - AustraliaMost recently I posted an article written by a business counterpart about his 2 month journey on weight loss. Granted he is a Personal Trainer, you’d think he’d constantly be in top shape, yet, like Alex, I too have goals for my health including the number on the scale (and note, I like measurements more than a scale number).

My newest role as a mom is the best thing that could ever happen to me as a person. As many parents out there can agree, being a mom/dad can be trying, but this position brings so much joy and compassion in my life. On the flip side, going through a pregnancy and gaining 28 pounds; could have been more as Dex was born at 38 weeks, I have become a better dietitian and nutrition counselor trying to lose the weight. My biggest surprise is my impatience with how slowly it’s coming off. But the truth be told, his pace allows my body to adjust at a healthy, natural rate, and allows me to understand what habits are worth holding onto for a lifetime.

So 6 months and 1 week later I am at my pre-pregnancy weight and I thought I’d share some of the methods I used to get here.

1. SMART Goal

I defined my goal (and wrote it down! Often!), decided how I would keep myself on task, ensuring things moved in the right direction weighing-in every Monday. I picked Monday to make sure I never went “off my rocker” with beverages and food on the weekend. As well, every Monday weigh-in wasn’t always a loss. Furthermore, if I knew, just by the way I felt, I wasn’t going to see a lower number on the scale, I’d skip/delay that weigh-in. No need to do so, as it would leave a negative impression on my day, and I’d wait (no pun intended) until about Wednesday. I also broke my goal down. I wanted to lose 38 pounds (I was near my heaviest before getting pregnant), but my weekly goal was 1 pound a week. Ideally I wanted more, but realistically, it wasn’t happening without me feeling deprived and hungry.

2. Tracking My Macros

I befriended MyFitnessPal to not count calories, but to understand how my macronutrient (fat, protein, carbohydrate) ratios were measuring. Through the process I learned that eating more carbs (35-38% or around 100 grams a day; excluding non-starchy vegetables) and less fat (about 30%) worked best for my goal. Interesting, as I came to learn this by eating intuitively. I wanted more carbs (fruit, black rice, root vegetables) and less often craved grassfed beef or higher fat proteins. Before getting pregnant, I always aimed for uber low carb (about 50 grams a day), thinking it was my best method for maintaining weight. In this journey, I tried to keep low carb in mind, but to look at myself more individually to assess what was going to work for my goal. And not to brush over protein – I had about 1 gram of protein per pound of my current weight.

3. New Recipes & Hunger

It is not uncommon for me to create a personal meal plan. I’d think about what foods were appealing at the time and I’d create meals plugging them into Fitclick or MyFitnessPal. I definitely sourced Pinterest for inspiration and bought recipe books. I took it a step further too; putting sticky notes on recipes I planned to trial each week (when time allowed). I know, as soon as I get bored with my food, I reach for more food for satisfaction rather than to fulfill hunger. My solution here, as you can see, is to mix things up, and excite my palate with different flavors and meals. One thing important to note is I use my meal plans as a template; never did/do I follow it 100%. Overall, my meals are consistent throughout the week, and come the following 7 days, I change my ingredients/grocery list. Every night, I asses how hungry I feel. If I am rather hungry after dinner, I know this was a symptom of not eating enough during the day. This often happened, and one thing that has made the biggest difference, is with my high protein and vegetable lunch, I’ve added a small piece of fruit, rounding out the meal. I would not have been able to come to this conclusion if I didn’t track some of my meals. Bottom line, a food journal can be so powerful for healthy eating and assessing what works for weight loss.

4. Appreciating the Journey

To say the least, losing weight is not my favorite hobby. Indeed, one needs to enjoy the journey, as losing weight surely doesn’t have a deadline nor ends once we hit our goal weight. I real goal is striving for health, and clearly as I lose numbers on the scale, I am gaining insight on how to own my journey and be a better dietitian, counseling others in a similar process. Every day counts, and some day we will take two steps forward, and other days one step back. In the end it’s the trend that matters.

Cheers to you and good health,

Kel

Feb 18

Client Feedback – Personal Trainer Gains Insight with 15lb Weight Loss Goal

I partner with Alex Nsiah-Kumi, owner of Paramount Personal Training, and during my awesome (no exaggeration here, he is the best of the best) workout with him yesterday, he opened up to me about his 2 month plan of dropping 15 pounds. To say the least he looks great, and below I have included his blog post on the experience. Thanks for letting me share your story Alex. I am sure many can relate to your experience.

Original blog post can be found here.

HOW A PERSONAL TRAINER LOSES WEIGHT

ALEX
FEBRUARY 6TH, 2014

 

I recently decided I wanted to lose some weight. 15 pounds to be exact.  I figured it would make me feel a bit better, not to mention refresh my memory and help me to better relate to my weight loss clients.

Well I lost my 15 pounds and I feel better. This experience definitely have a rekindled amount of empathy for those on their weight loss journey. It was definitely harder than I thought it would be and definitely harder than it was 10 years ago. The planning, the consistency. Realistic expectations! Im just like everyone else. I want results and I want them NOW!!!

So 8 weeks and 15 pounds later. I thought I would share the main things I did to help lose the weight.  Note, that 2 of the 3 are related to food & drink intake, not exercise.  They are pretty basic, but here they are:

1.  REDUCE ALCOHOL INTAKE

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Anyone that knows me knows I love to have a good time. I knew however, to lose weight I had to reduce my alcohol intake. I cut it out 100% for a few months, but what level you are willing to commit to will depend on you. You may want to say no drinks during the week. Or you may want to switch that beer or mixed drink for a glass of wine. Whatever it is make sure it is realistic and be sure you are commited to it. I have seen numerous cases where people work their butts off in the gym, eat clean and then derail their goals by drinking a bottle of wine every night with dinner. Don’t be “that guy” or girl.

  2. INCREASE VEGGIES

Nov13_WeightLoss_Challenge

As opposed to thinking about cutting things out of my diet I thought about adding things. I had a massive bowl of veggies or a salad before every meal. And when I say salad I am talking broccoli salad, kale salad, cabbage salad.  Something with some sustenance and nutrients, not just a bunch of iceberg lettuce.

Adding in all these veggies, helped me to get more nutrients and less calories. I also helped me to be able to slightly cut the portions of my already healthy meals. I’m a decent size guy, but do I really need a 16 ounces steak? I can honestly do fine with 8 ounces.

3. SCHEDULE WORKOUTS

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I’m a busy guy just like everyone else. Running my own business keeps me on the go and makes it hard at times to get my workouts in. Instead of just trying to workout when I got a chance, I put it in my schedule. Whether it was weights, playing basketball, or going to a yoga class. I made sure it was in my schedule. This helped my weight loss because now it was in my schedule, I didn’t just blow it off. I knew I had a noon yoga class. I didn’t get bogged down with paperwork, because I had a little alarm going off telling me it was time to workout.

Feb 17

March 29th – Paleo Workshop, Inner Strength Crossfit (Indianapolis, IN)

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You are invited to attend:

Paleo Infused Nutrition with Dietitian Kelly Schmidt

Saturday, March 29, 2014 from 1:00 PM - 2:30 PM

In the world of Health and Fitness we know it begins with Nutrition!

Inner Strength CrossFit welcomes Registered Paleo Dietitian Kelly Schmidt ofPaleo Infused Nutritian to speak on clean eating, what it means, and how to get started. Kelly will discuss eating clean/ Paleo for 45 mins with an additional 20-30min Q&A.

Please bring ticket with you. Raffle Prizes. NO Refunds. You DO NOT need to be a member to attend. So bring friends, familly members, co-workers.

We will have a local catering from Artie’s Paleo To Go. Plates will be $10 additional.

www.paleoinfused.com

www.artiesonthego.com

Additional Info: Inner Strength will also be hosting a baseline to our Paleo Challenge at 9am/10am/11am, March 29th,2014.  If you would like to participate in the Fight Gone Bad Baseline please email at info@innerstrengthcrossfit.com. There is no cost for this, if you or your affliliate would like to participate. We are however keeping the Paleo challenge winner in-house for ISCF members only. $20 buy-in for Paleo Challenge (ISCF members only.)

TO JOIN EVENT, CLICK HERE.

Inner Strength Crossfit

8658 Castle Park Dr
#101

Indianapolis, IN 46256

Jan 21

Plans This Saturday? Nutrition Workshop January 25th @GetHardPressed

Come see Kelly speak this weekend at Hard Pressed and taste some samples from CJK Foods and Protein Bar. You DO NOT need to be a client to attend. So bring friends, family, co-workers.

$10 per person. Come with questions. Take notes. Learn a thing or two that will help you stay healthy and get strong.

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