Feb 23

Hormones

What do you get with 1 pregnancy, followed by 10 months of nursing, followed immediately with a second pregnancy, and then 12 months of nursing? One wild ride on a 40 month plus hormone train.

Hormones are fragile, essential, frustrating and amazing all in one. They are often overlooked, but crucial to our health, and a wellness plan. Signs and symptoms of hormonal imbalance include an inability to lose weight, weight gain, cravings, mood swings, brain fog, sleep troubles, excess fatigue, PMS, acne, low tolerance to stress, excess weight around the mid-section and or hips and thighs, and low sex drive, to name a few. This laundry list of symptoms is one that many consumers share, but starting now there are things we can do to improve the hormonal imbalance.

The fist step in finding relief begins with lifestyle and removing the problem(s), beginning with hormone disruptors. These include:

  • Birth control
  • Plastics – coming from Ziplock bags to water bottles, shower curtains, etc. And plastic is tough on our endocrine system beyond BPA. Items will be marketed BPA free, but that doesn’t mean the problem is fixed. Opt for glass water bottles, storage containers, silverware and wash all the kiddie plates/sippy cups verse cleaning and heating them in a dishwasher. Research shows that even low-dose exposure can be harmful. From altered immune function to stimulating cancer, BPA and the likes are not worth it.
  • Skip canned foods, even if it says BPA-free. Opt for frozen, fresh or dried versions for what you need in a meal or recipe. Also, go green and ask for receipts to be sent to your email when possible. Holding a receipt for 5 seconds can transmit endocrine disruptors through the skin.
  • Chemicals in makeup and body/shower products, cleaning supplies, fragrances, detergents, etc. Have you ever read the ingredient list on the products you use on your body and hair? It’s worthwhile as we absorb up to 60% of what we put on our skin. This is especially true for that product we want to work 24/7: deodorant.
  • Hygiene. Wash hands, avoiding fragrance and antibacterial hand soaps, every time before eating.
  • Conventionally grown produce. I had a client comment to me how odd it is that her mouth itches every time she eats an apple that isn’t organic. I echoed how this symptom is uncomfortable, but not far from the norm. Our food is sprayed with pesticides, herbicides and can be contaminated with industrial runoff. As much as possible, buy and eat organic and free-range food to limit exposure to such chemicals.
  • Filtered water is far safer and healthier than tap. Tap water can be contaminated with lead to birth control residue. Filter water for drinking and for bath and shower water.

Secondly, give your liver some love. The liver is not only the fat burning organ but also a detoxing machine. Methods, to nurturing your detox pathways include:

  • supplement wisely (high-quality probiotics, herbs, evening primrose oil, Chaste Tree, methylated vitamins*)
  • eat more real food, grown in nature, than packaged,
  • eat clean protein sources,
  • sweat weekly,
  • drink half of your weight in ounces of clean water, every day,
  • nurture your gut health,
  • stabilize blood sugars,
  • eat balanced meals with animal protein, healthy fat and high-fiber carbohydrates,
  • once diet becomes consistent and balanced, do a reputable food-based cleanse.

Last, but not least, get into the right mindset. Stress competes with sex hormones, and if you ar chronically under stress, your other efforts in regulating hormones are nearly a wash. A few things I recommend: start the day with a list of things you are grateful for. You can do this in your head, or better yet, whip out a journal. Today I am grateful for my children’s smiles, for my insulin pump and my iPhone, so I can Facetime and easily connect with my husband while he is traveling. At the end of the day, in bed, run through some winnings you had for the day. Last night I listed out 1) my blood sugar never went over 151 mg/dl, 2) I had a badass workout, 3) I had some really good client interactions, 4) I fueled myself with a lot of nutritious food, and my kids ate decently too. Getting my kids excited about some of the foods I make them, becomes an art and a balancing act.

Stress isn’t bad, but if we can’t manage it, it becomes harmful. Reel it in, use it to help you grow, and let go of what you can. Get plenty of rest and go live your fullest life, being patient with your journey. Balancing hormones can take 3-6 months on average, but it depends on the case and level of commitment.

Cheers to you and good health,

Kelly

 

*Vitamins are tricky. Bottom-line you want to source vitamins that are pharmaceutical grade and sold from a health practitioner. Supplements are not FDA regulated and you want to be careful with what brands you trust. Getting supplements from a health practitioner is the best method to know you are supplementing correctly and getting a high-quality end product. If you need help, flick me an email at [email protected]

 

 

 

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Diabetes and Womanhood

Jan 28

Matters of the Heart with Diabetes

“Pain nourishes courage. You can’t be brave if you’ve only had wonderful things happen to you.” -Mary Tyler Moore

I cried last night (when I learned the news of MTM). Numerous times actually. Never before have I been so taken back when an icon and public name had passed. Mary Tyler Moore was and is different. She was dynamite; she was a force to be reckoned with and a voice for raising money and awareness for type 1 diabetes. She was beautiful inside and out, and I am not the only one saying this. She made an impression on millions, including Oprah.

With Mary’s passing I am reminded what it means to have diabetes. Pain does nourish courage, and every day we are brave to carry on what we do. Those of us with diabetes wear many hats. We are consumers, scientist, nutritionist and humans wrapped into one. Yes, there are some scare tactics with this disease, but on the flip side, diabetes is a reminder to embrace my body and health. I am constantly consciously and subconsciously asking myself how I feel and if I need to take action to improve my blood sugar. Diabetes is a daily reminder to live in the moment and to make the day count. 

 
For the last few years, especially since I was welcomed to motherhood, I remind myself to ease up, be brave and to focus on the blessings:
  • I am alive, and thriving after 25 years of being diagnosed with diabetes. This is a miracle compared to those diagnosed before insulin was discovered, let alone made in a lab.
  • I have children. When I was diagnosed on my eighth birthday, I always toyed with the idea that I would have to adopt to have kids.
  • I am so in love with my profession, as a dietitian. I am driven to be the best health coach out there. Diabetes has helped me be in tune with my body, and understand the power of nutrition. It’s given me my drive, my empathy, my passion.

This is a small list, but there is a positive having diabetes. Furthermore, I strive, and recommend others to have grace, build confidence in your choices, and to be in charge of your lifestyle. Doing so, you can put our best foot forward to feel your best, and have the best day of your ability, which plays into the best possible life.

To get the ball rolling, we need to be motivated, and that can come from many different areas. Take a moment and ask yourself where you can get such inspiration. Maybe here on this website?

This week, I picked up a new podcast, Colorful Eats, hosted by a fellow type 1, Caroline. In a recent episode, she really spelled out the meaning of giving grace. The definition is along the lines as a smooth and pleasing way of moving, or a polite and thoughtful way of behaving.

Focusing on the latter part, it’s so easy to get busy in our modern world, regardless of having diabetes, BUT it’s important to slow down, grab life by the horns, breath and notice things, be polite to yourself, your diabetes and be more thoughtful with your actions. No doubt, I more than get it. Managing my health can be frustrating, but trust me: thank your body for what it does and make lifestyle choices that your body appreciates. Something as big or small as the following:

  • End every day by drinking hot tea, and an occasional hot bath,
  • Drink water upon rising, and eat breakfast shortly after,
  • Eat more food from the earth, not a package,
  • Don’t fear healthy fats and have high quality protein at each meal,
  • Measure your carbs, and assess what amount of carbs at each meal allows you to feel your best,
  • Aim to eat more vegetables, and even try to tackle 8-10 cups a day,
  • Be consistent with your medication and blood sugar monitoring regime,
  • Relax, take more small breaks,
  • Be confident with your food choices, and be consistent,

Above all, give grace to what makes you happy and don’t judge setbacks. Move on, learn what you can and surround yourself with positive people you love.

Mary Tyler Moore was more than just a beloved American role model, she really did turn the world on with her smile and has highlighted how tough and brave we are with diabetes.

Dec 28

Concluding My 21 Day Cleanse

New to this site? This is one of 4 posts on my 21 Day Standard Process Purification experience. If you haven’t already, be sure to read the first 3 posts of this series.

Now onto the juicy stuff!img_4308

I feel awesome. I have so much energy and I am the leanest I’ve been in 5 years; at least strongest and body fat percentage. This is a BIG deal. I don’t have the healthiest genes coming into 25 years of type 1 diabetes and just over 2 years with a low thyroid. Weight comes off like molasses, and after doing this program, it seems easy. I better be careful, I am going to be jinxed for saying that!

But I am now convinced. We need to have a liver tune-up annually if not every quarter. The liver really is our fat burning organ, and after concluding this program, I now want to position a cleasne as a priority with my weight loss clients.

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Concluding Remarks:

  • MEASUREMENTS: So how much weight did I lose? Nearly 5 pounds! I was definitely pleased. While I weighed-in on day 1 and 21, I also thought about doing tape measure measurements, but easily decided I didn’t want to get stuck on any numbers as I went about the program.  I wanted to 1) focus on gaining the most health as possible, 2) not weigh-in during the program at all, and 3) use my appetite and listening skills to zero in on what my body was craving for food choices. If I were to hop on the scale daily, I would have let my dietitian brain take over and dictate my meals. Additionally, I started this program at one of my lowest weights in the last 2 years. Concluding the 3 weeks I was shocked to see I lost any additional weight. No doubt, I am pleased, but I am even happier with how healthy I feel. The only bad news? I really need to break-up with coffee. In the meantime, green tea/matcha is doing the trick.
  • TOOLS: A few things I really valued during this cleanse, besides the obvious sweet potatoes, included:
    • A good blender. I am thankful I had a blender that could liquify everything from beets, carrots to spinach. img_4300
    • A food processor. I used this when I started making pancakes out of the SP protein powder for breakfast,
    • Coconut butter and coconut flakes – maybe a bigger love, over sweet potatoes,
    • Bananas – they always made a smoothie better. I typically used half of a banana or 1/3 of one,
    • Avocados,
    • Raw pumpkin seeds,
    • Fresh herbs and ginger. I loved ginger in the smoothies,
    • The literature provided with the program including the Guide the 1 Degree of Change Cookbook. While I did not obsessively use either, the list of allowed foods was important and I loved looking over recipes just to gather meal ideas.
    • Journaling. Regardless of what program I am doing, tracking how I feel and what I am doing is so powerful. Journaling allowed me to put more faith into the program, noticing the smallest changes, which I believe generated more results. This practice helped me capture the mind-body aspect of this protocol. img_4313
  • ADVICE: For anyone considering this 21 day program, you are in good hands. This cleanse is a real food based program, with food-based supplements and herbs. I was never hungry and the cleanse targeted organ nourishment and support. I feel different and a better version of myself. Be sure to order your product well ahead of time and read the Guide and Cookbook front to back before beginning. This cleanse was honestly easy, but it was only easy because I went into each day having an idea of what foods I was going to put together for my meals and snacks. Batch cooking is key, and forgo the scale and measurements while conducting the detox, so you can use your true senses of what your body needs for fuel and repair. Shop smartly. I bought a lot of the ingredients from Thrive Market, and got wild seafood, protein and vegetables from bargain groceries. I did not have to go to expensive markets to do this program. All in all, no matter what cleanse people do/nutrition coaches recommend, they need to be recommended uniquely. Send me a an email if you want help deciding.
  • MODIFICATIONS: This exact cleanse recommends no animal protein until day 11. I however, would advise clients to do at least day 1-3 with no animal protein, and if able day 1-5. As for eggs, they are not advised, but if someone knows they are no sensitive to them, and will have less stress with the program, to go ahead and include them. The cleanse also suggests one can use quinoa and lentils, and I’d only use those if needed during the vegetarian phase. If able, I’d remove quinoa, lentils and eggs entirely. Lastly, I would not limit fat. I suggest clients use their intuition and appetite in regulating fat intake.
  • DETOXING: In addition to removing many allergens from the diet (dairy. gluten, corn, soy, beans) I incorporated hot yoga, dry brushing, trampoline work and focused on fluids more than what was emphasized with the Guide. I also avoided quinoa.

Day 15 – Like last weekend we went out and stayed up late. With this, I woke with a roaring appetite. I made a pancake out of the cleanse protein powder. If you are curious about such recipes, download the free Standard Process app on your smartphone. In all, the pancake was just what I needed. My Sunday played out as expected.

Day 16 – Monday – feeling lean and mean. Workouts are great and my mind is clear.

Day 17 – Tuesday – I was headed back home from a visit at my sister’s with her and her 3 little boys and my mom. The day went fine, but we stopped at Chipotle for lunch. I abide by the rules with allowed foods, but had the fajita vegetables on a salad with chicken. I should have gone with their pork because it is not cooked with soybean oil, and should have left out the fajita vegetables. They too arimg_4309e cooked in low quality oil and I could feel it. I felt moody and had cravings. As soon as I got home from the long drive, I had a bowl of sweet potato wedges seasoned with coconut oil/butter and sea salt. I closed the night, grounding myself and attended a hot yoga session.

Day 18 – Woke determined to finish strong. I had a pancake I made from the SP protein powder, a shake for lunch and a salad and turkey for dinner. Fish is recommended to be the first animal protein choice, but I went with what I had on hand as were are finishing up some items before we leave town again for Christmas. One really cool thing today – I felt like my workout was on fire. I pushed myself so hard and I was proud of how much weight I lifted and level of intent I put into my exercise. I think I was smiling while I was running too. Maybe it was my food and re-focus on the program, and or I was in the Christmas spirit.

Day 19 – My mind is on the finish line, but also reviewing how I want to carry on after this program. I think I am going to move towards a paleo AIP diet, but I will mix in the SP protein powder for smoothies or pancakes and continue to eat a lower animal protein lunch. I think the way I adapted my lunch during this 21 days was the biggest needle pusher for a better physique and my energy.

Day 20 – A full day of last minute Christmas shopping and enjoying the day and lunch with my mom for her birthday. I did have wine with our date, but I felt fine and I was sure to enjoy it without feeling guilty.

Day 21 – Christmas Eve! I feel great and cheersed the cleanse for everything it gave me.

 

JANUARY CLEANSE – If you are interested in doing a cleanse in the New Year, Standard Process is kicking off their 21 Day Standard Process Purification program with a webinar on the 9th of January, and the diet/supplement regime starts on the 10th. Let me know if you need to order a kit, and I will get you what you need. Their cleanse has dairy free and a standard version (both ~ $235)

This program has a Guide and a full eBook (1 Degree of Change) with step by step meal plans and a free app you can download, which has tracking tools, shopping lists/list builder and recipes from the meal plan.

A lot of information, but all of the above makes the program really easy to follow. Hope you have a healthy New Year and entire 2017 in whatever way you choose to strive for your best health.

For people wanting to do this cleanse in January, be sure to participate in the free weekly webinars. First webinar starts January 9th.

Dec 22

2017 Health Goals

This January I implore you to not make a New Year’s resolution (they don’t last long enough), but to strive to build habits that help you gain on your health year round. Here are a few ideas:

  • Research shows a strong correlation with those who note, lose weight by eating better. This process makes us accountable and I recommend clients use old school pen and paper. This process, verses an app like MyFitnessPal, helps us zero in on our appetite with no calorie counting distractions. Data from the American Journal of Preventive Medicine found those who wrote everything down lost 2x as much weight as those who didn’t. How is that for motivation? A small task can give big results.
  • Pack your meals. When we pack our lunch, we can control the portion size and ingredients. Use the structure of going to an office to your advantage. Having this boundary and packing meals/snack, you can leave your options to healthy ones, even when at home you wouldn’t follow through. For example, my afternoon snack in the office used to 1-2 cups of raw vegetables and nuts. At home, I’d forgo the vegetables and likely eat more nuts, but if I was in an office and was hungry, I’d eat what I had on hand.
  • Make sleep hygiene a priority. When we lock this in, many other healthy habits fall into place. First sleep needs to be appreciated and then it needs nurtured. On average the clocked hours in bed are as appalling as the current obesity rates. This might be common sense, but we will never have more than 24 hours in a day and the best ways to slow down time is to 1) organize ourselves, 2) be mindful (do you ever pause before eating?) and 3) meditate. So back to sleep – as adults we need a bedtime and a bedtime routine, just like children. We shall not abuse caffeine as it not only hurts our sleep it can hurt our hormones. More tips on sleep here. 
  • Move with interest. Likely we can all agree that movement is good, but make sure it’s something you enjoy. Yes, we may judge an interval workout will give a bigger burn than a walk, but if walking is something we really want to do, it benefits the body and the mind. Find new things that excite you, and rotate the activity each month, before it dulls.
  • I am 100% stealing this brilliant idea from one of my favorite podcasts, The Health Bridge. It’s a 100 day Gong, or what can be defined as in Chinese, it’s a designated amount of time to practice a daily task. Data shows a habit takes about 90 days, so this time-frame is a beautiful amount of time to commit to a healthy action. January 1 I am committing to a 100 day Gong to #1) have warm greetings with my husband, and #2) have a 1 sentence gratitude journal. As for warm greetings, this encompasses just that. Rather than yelling to my husbands office, “good-bye” when I am off to an errand, I intend to put in more effort with our departure and my return. What type of task would you like to commit to?
  • Theme/word. What theme or word would you like to empower for 2017? This year I want to be my best self and expect more out of myself. My word for 2017 is, “Rockstar.” I will believe in myself to accomplish more things and to be pleasantly surprised with what I can succeed to.

Life and health is a journey. No need to hold guilt over your head if you fall off track of what you intend. Just aim to take 3 steps forward with less back. Progress is a win.

Cheers to good health and Happy New Year!

Kelly Schmidt, RD, LDN

Dec 18

Recap of Week #2 on the Cleanse

If you are new to this site, and interested to hear about the process of my 21 Day Standard Process Purification program, be sure to read:

And now let’s jump into my thoughts on Week #2! 

  • MEAL PLANNING: It’s great to batch cook, especially the vegetables, but diversity is needed. One huge perk of following the meal plan and using their One Degree of Change Cookbook. is variety is guaranteed. Being healthy is beyond having healthy ingredients as boredom can arise and needs to be prevented/intervened. If I wasn’t clear in my past posts, I am not using the meal plan bc following something so strictly doesn’t mesh with my rebellious personality and my reality of cooking for everyone in my house (2 littles and one big kid, my husband). Closing down this week, I know going into week #3 I need to mix up the grocery list and have different batch cooked items ready to go. Thankfully this can be as easy as changing the prep method and spices used.
  • SUPPLEMENTS: I do not tolerate the second supplement, SP Green Food, which came into the program on day 8. SP Green Food supports organ function and detox elimination. Overall, it’s not a huge loss, as I am still taking the fiber and using the nutritious shake powder, and I have a good candidate in the house who can take the pills (husband is getting lots of love in this post). However, it would be nice to reap the benefits of these pills. If you are reading this and question if you are not tolerating the supplements, you will have obvious digestive distress. Most cleanse participants eliminate more than normal, and I am less and bloated like a blimp. When I stopped the pills, it was night and day. However a few things you can try, before cutting out the pills: take a digestive enzyme with SP Green Food and/or decrease the serving size of 5 pills per meal to 2-3 pills per meal.
  • INDIVIDUALITY: Going off the 2nd bullet-point, I think 1) this is a fabulous well-rounded food img_4281and herb based cleanse for people coming from a pretty healthy diet, or even a not so healthy diet, however, 2) it is not for everyone. For example, I had a client email me about this cleanse and she is coming from an auto-immune paleo protocol diet (AIP) and I won’t recommend this program for her and people coming from a similar place, which would include myself. I really hate to say that about myself too as I am still getting results. Likely my results are from avoiding nuts (I haven’t done that before, even on the numerous Whole30 program and paleo challenges I have done in the past), but I know myself and am also avoiding the allowed quinoa, butter and minimizing my smoothies. Smoothies are a little tougher to cover with insulin, so I have minimized my shakes to 1x a day. The recommendation for the program is 1-3. All in all, no matter what cleanse people do/nutrition coaches recommend, they need to be recommended uniquely.
  • FOOD: I am eating so many nutrients. I am also not terribly missing much, except the occasional whiff of coffee I smell from my husband’s mug and a Friday night unwind wine. Overall, especially with the dairy free protein powder used in the shakes, all my food is so beneficial. My cells are getting awesome fuel and I can feel it in my energy and deep sleep. I continue to steer my desires to real food options. My latest obsession is sweet potatoes. I have a portion every night for dinner. To me, it’s mother nature’s dessert. img_4234
  • MEASUREMENTS: I haven’t gotten on the scale since day 1 as I don’t what a number to distract me from listening to what my body is craving. However, I feel really lean. A pair of pants I wanted wear Saturday night were too loose, and even if the scale doesn’t move much by the end of this program, my weight is shifting in a flattering way. This is bizarre, but I almost subconsciously ate more one day because I had a moment of fear of losing a lot of weight. It’s weird, yes, but it was honest and I like being in control. We will see come end of next week as how I will measure to conclude the program. On this topic, it’s very normal and common to lose an average of 15 pounds on this program (I read this in another Standard Process write-up). The more someone has to lose, the more likely their weight will calibrate to a new lower set point. Above all, this cleanse is not about under eating nor being hungry. I am never hungry and that is a good thing.
  • MOVEMENT: I increased the intensity of my workouts this week. I did more rigorous exercise most days – lifting, boxing, trampoline workouts with kettle bell swings, hot yoga and stair-climbing – and it felt great. I am just listening to my body and assessing how much I should push.

Day 8 – Going off my Saturday night out with friends, I woke more hungry. I played it safe with food and kept my order simple. I had a healthy appetite and changed up my egg and avocado breakfast and added a bowl of kale soup (I made this starting week 1, and should have froze half of it for week 3. I ended up pitching a serving of 2 because I let it sit too long). The rest of the day was a smoothie, veggies and a mouth-watering zoodle dish, broccoli and half a salmon filet I split with my husband for dinner.

I did some rebounding (trampoline) work to aid the detox, guzzled water and went to bed early.

Side note: I didn’t mention this in my last week’s summary, but I was so cold every day and night. I would sleimg_4244ep with wool socks and an extra blanket. By Day 8, my body temp has normalized.

Day 9 – I have good and steady energy and went back to a full-body lifting session at the gym. It felt so good.

I feel like I could use the word “awesome,” during this cleanse as much as the Bachelor says, “beautiful.” Forgive my redundancy of expression!

Life is a little slower in some ways. The herbs on my vegetables explode with flavor, I am more upbeat and positive in the kitchen. My plant intake is rubbing off on the household. My toddler loves the shakes and my husband is snacking on my batch-cooked veggies!

My biggest craving, which is funny, is actually gum. I want gum in the afternoon, but I am just opting for peppermint tea. I have had so much of this tea since the beginning, I wouldn’t be surprised if I started sweating candy canes.

Day 10a Tuesday – Loads of energy. I did so much today, but also woke up about an hour earlier than norm. I had eggs/avo combo for bfast, a beet, lots of greens, cucumber, fresh ginger, cinnamon and vanilla smoothie (it’s like a garbage can, I feel like I put anything in the blender) and had broccoli, sweet potato and a salmon filet for dinner.

Day 11 – I’m a go-go bunny. I was reflecting on the program and honestly I feel like I can eat like this forever. I would need a nudge to continue shakes through winter, but the food is delicious, and it challenges me to get creative with vegetables and spices. As mentioned above, I do need to be consistent in mixing up what I cook. I used cocoa in my smoothie, and it’s not exactly recommended in the program because Standard Process wants to ensure high quality cocoa, but that is what I had on hand, so I used it. I am being naughty, but it tasted nice!img_4241

Day 12 – Not much change from Day 11.

Day 13 – Hunger is roaring. I am very impressed with how much I can eat too. Lunch has been a big bowl of vegetables. The latest is half a bowl of spicy lime roasted broccoli, paired with spaghetti squash with onion, garlic and tomato. On top of this, I make a large smoothie with half a banana, vegetables, SP protein powder and some gelatin. I sprinkle most, if not all, of my smoothie with pumpkin seeds and or coconut flakes, unsweetened.

Day 14 – Pretty tired but hard telling if it’s my body or my toddler with his 5am wake-ups.Reflecting on the day, I got so much done and went out with friends in the evening. I’d typically wake up exhausted from a delayed bedtime, but I had a refreshed feeling waking up Sunday, starting Week #3, and certainly kept my dinner order clean! I had wild salmon, capers, Brussels sprouts and oysters to start.

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JANUARY CLEANSE – If you are interested in doing a cleanse in the New Year, Standard Process is kicking off their 21 Day Standard Process Purification program with a webinar on the 9th of January, and the diet/supplement regime starts on the 10th. Let me know if you need to order a kit, and I will get you what you need. Their cleanse has dairy free and a standard version (both ~ $235)

This program has a Guide and a full eBook (1 Degree of Change) with step by step meal plans and a free app you can download, which has tracking tools, shopping lists/list builder and recipes from the meal plan.

A lot of information, but all of the above makes the program really easy to follow. Hope you have a healthy New Year and entire 2017 in whatever way you choose to strive for your best health.

Dec 12

Recap of Week #1 on the Cleanse

Oh man, do I have an update…

Last week I shared how I prepped for my upcoming Standard Process cleanse. This week I have a ton to share. Maybe a book’s worth, but I have tried my best to make this concise!

The kick-off went smoothly, crediting batch cooking, organized smoothie recipes/ideas, and grocery shopping. I roasted veggies (2 cookie sheets) 2-3 times, I tried to take it easy, although my husband was traveling most of the week, and I planned some exercise to fit with the program.

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However, this is not an excuse, but honesty of how the week went. I cheated, and I planned on cheating. What? Yes! All the details below.

Before I get there, have I shared why I am detoxing in December? Well, here goes:

For this program, I have the best intentions and high exceptions. I not only want to do this cleanse and feel awesome and accomplished after it, I want to learn everything about it, making myself a guinea pig so I can best steer consumers on a well-rounded cleanse.

Yet, I originally thought I would do this cleanse with patients, but when organizing my plan and collaborating with my local Standard Process rep on how I want to help guide consumers towards a detox like this, he suggested I do the full program first. Oye, which left me with the holiday season to do so.

LESSON #1 – Find a period of time that it’s realistic to meet the guidelines of a program to do a cleanse.

So December is it. I knew I would be challenged with baking (did fine!), social gatherings, reunions with friends, etc, but I was and still am confident I can be compliant (and have been 100% with food).

Mid-week, I knew there was an event on Saturday and I began stressing over not enjoying it because of the detox. I decided ahead I was going to bend the rules, and I have more details and feedback below on day 7. I needed to end the debate of what I was going to do, so I made a decision and made a plan of how I was going to go about it.

LESSON #2 – Relating to a cleanse, and all health initiatives, if you eat something indulgent or off plan, do not beat yourself up and drag on a negative conversation with yourself. I work clients on this all the time. Assess the moment, enjoy what it was, and move on. If able, learn from it too. Don’t turn something as innocent as food into a personal debate and an emotional drain. Life is short.

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A play-by-play of Week 1:

Day 1 – Where did my appetite go? This was actually a big surprise. I started the day with a smoothie (coconut butter, spinach, clove, ginger, stevia, ice, water), which was low carb as I am used to a high fat and protein-based bfast and didn’t want to rock the boat too much with my blood sugar and insulin needs. I had a baby shower around lunch and just nibbled on the fruit and vegetable for the offered lunch and had a smoothie waiting for me in my cold car. Dinner was roasted vegetables and half a cup of lentils. Day 1 was, dare I say easy?

Day 2 – I could tell I was detoxing. Feeling cold and sluggish, and (no filter) I was peeing like a race horse. I know it was expected to have an increase in bathroom visits, and I felt like I was non-stop urinating. As I am not a napper, even with a newborn in the house (16 months ago), I did need to rest for 30 minutes mid afternoon. I did a smoothie at bfast and dinner, and think a better plan is a smoothie for bfast and lunch. We are allowed to have a smoothie with a meal, the general rule is to just have 1-3 smoothies a day. My lunch was an awesome Kale Soup w/ lentils and I wrapped the day with a light hot yoga session at Blue Spot Bexley.

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Day 3 – I’ve been perkier getting up in the AM. This morning I didn’t want to move. Thankfully I didn’t have anywhere I had to rush to on day 3. Maybe less energy than day 2, so opted to exercise post work with a 30 minute walk with a small incline. Overall, I am definitely not hungry. My gut is telling me some of the ingredients in the smoothie control appetite, but overall not finding the no meat as hard as I imagined. Also no coffee is somewhat breezy. I am starting the day with Yerba Mate tea. Maybe my new go-to post cleanse and use coffee as an occasional treat.

Day 4 – Hallelujah. I feel like a million bucks. It’s not that the first 3 days were terribly hard, I was just dragging and as expected come day 4/5, cleansers start to feel better. I woke w/ no appetite, but eventually had a smoothie to break the fast after a 20 minute swim and sauna session. So reflecting on the day I had an easy intermittent fast and progressed per norm.

Day 5 – Good energy, and a healthy appetite. I had a smoothie for bfast, 2 lunches of veggies and oils, and a smoothie for dinner. I thought I’d eat more salads and raw veggies, yet, It’s been quite cold out and all I want is warm food.

Going back to my plans for this program. I met with my rep in November but also had a conference call on the books with other health care professionals that have done and supported clients on this program. I learned a lot from these veterans and have adapted the program for my needs and goals. Being diabetic I do far better with a fat and protein breakfast. Also, if someone on the program knows they are absolutely not sensitive to eggs, that can be included in the program as well. The next adaption I am amending for myself and will coach people on is the day they start to reintroduce animal protein.

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Day 6 – Therefore with day 6 I kicked things off differently. I started with eggs and avocado, lunch was smoothie and veggies as was dinner.

Beyond food, I had a big surprise on day 6. I had this wave of anger (so not the norm). It was almost an out of body like experience. I started researching and came across data showing it’s common to not only detox toxins during a program, but also emotions. It was wild and I have never felt something like it, but it went away by day 7.

Day 7 – Saturday, I felt great waking up, especially coming off such an emotional day before. I did a Bikram class first thing and it was awesome. My food and smoothies were spot on, including my evening out. I ordered a basic salad with olive oil for dressing and asked to have a serving of wild salmon with the greens. It was easy and delicious. Now more details on the “bending of the rules.”

The evening was a double date with dear friends of ours, and a couple who is always on the road, which makes it a treat when we see them. Starting off the week I knew this night was planned and I was honestly stressing about it. I was emotional about being overly anal with the ingredients at the restaurant and more so wanted to have a drink with them. So I decided I was going to nail my meal of food but was going to have some wine. I was going to treasure it; and I did. I noticed I was more sensitive to alcohol, and pass some of my glass to my husband to finish.

I also was overly mindful with my day before and after. I did additional lifestyle detoxing techniques and drank more water and as mentioned, did hot yoga. I organized the plans so started the evening with one of my Dry Farm Wines. Side note, the wine industry is like the supplement industry. There are really good wines out there, such as Dry Farm Wines, and there are really pesticide, sulfite, sugar filled wines out there. I love Dry Farm Wine and Naked Wine as they are clean healthy options and also uber gentle on my blood sugars.

So was the wine worth it? I think, but I made sure I enjoyed every sip and kept focused on my health initiative.

So that’s a wrap. I will be back next week with an update and let me know what info I didn’t share that you may want to know!

 

JANUARY CLEANSE – If you are interested in doing a cleanse in the New Year, Standard Process is kicking off their 21 Day Standard Process Purification program with a webinar on the 9th of January, and the diet/supplement regime starts on the 10th. Let me know if you need to order a kit, and I will get you what you need. Their cleanse has dairy free and a standard version (both ~ $235)

This program has a Guide and a full eBook (1 Degree of Change) with step by step meal plans and a free app you can download, which has tracking tools, shopping lists/list builder and recipes from the meal plan.

A lot of information, but all of the above makes the program really easy to follow. Hope you have a healthy New Year and entire 2017 in whatever way you choose to strive for your best health.

Dec 02

My 21 Day Cleanse

Dear Blog,

Or should I say mom and sister (aka sista)? Maybe I have a few more readers than that… 🙂

In this write-up I am sharing how I went about my first 21 Day Standard Process detox. This is a first for me, as I have never bought into the idea of a cleanse and have opted instead to eat a pure, clean diet (sans gluten, dairy, corn, soy, most grains, minimal legumes, etc) that supports my detox pathways and health. However, I felt it was time. Our environment is filled with toxins, and let’s be honest, I have had my fair share of wine. So I have set out to prep and learn what this detox could do for me; and more information below if you are interested in doing a program like such in January 2017.

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My biggest worries:

  • how hard would it be to stay compliant,
  • how much time it would take to plan for my meals,
  • how tired am I going to feel? I already have 2 little ones, a husband that travels a lot, and run my own nutrition practice. Am I able to keep up? (Yes! I am determined!)
  • No coffee!! Maybe avoid me for a few days!
  • More than coffee, I think I will terribly miss my eggs. But my focus is looking at all the foods I can eat.
  • Oh! And I am doing this in December. There are social events galore! But this year, I am determined to make December my healthiest month.

How I have prepped:

  • I organized my supplements for the detox
  • I read the handbook on the program. The gist is the first 10 days are meatless, day 11 I can include fish, lean meats (no pork) 2-4x a day, and the entire program has a set routine of 2-3 shakes (and meals), vegetables 2x as much as fruit, no nuts, some seeds, healthy oils, no dairy or gluten, and 1/2 cup of lentils, peas or quinoa 1x a day and supplements. I am excited to try new vegetables or way of spicing them/cooking them.
  • I also familiarized myself with the grocery list and ensure I had enough ingredients on stock. While it’s super beneficial to have a clean cut meal plan, I am somewhat of a rebel and don’t plan to follow it in it’s entirety. I will stick to the allowed foods, no doubt. But I will pick a handful of the recipes to try new things, and come up with a few meals on my own. If I were to follow the meal plan, I’d feel overwhelmed.
  • Batch cook a bit and have a few shake go-to recipes.
  • In addition to the recommends included in the program, I have also started a gratitude journal. Each morning I list 3 things I am grateful for, and bullet 2 affirmations. Mind-body connection is just as important as diet.

Day 1 starts Sunday! I will be sending updates weekly. Stay tuned. 

 

JANUARY CLEANSE – If you are interested in doing a cleanse in the New Year, Standard Process is kicking off their 21 Day Standard Process Purification program with a webinar on the 9th of January, and the diet/supplement regime starts on the 10th. Let me know if you need to order a kit, and I will get you what you need. Their cleanse has dairy free and a standard version (both ~ $235)

This program has a Guide and a full eBook (1 Degree of Change) with step by step meal plans and a free app you can download, which has tracking tools, shopping lists/list builder and recipes from the meal plan.

A lot of information, but all of the above makes the program really easy to follow. Hope you have a healthy New Year and entire 2017 in whatever way you choose to strive for your best health.

 

Nov 28

Cyber Monday Promos!

Tis the season to be social, but it is possible to keep your health in check while still enjoying yourself. Aim to maintain your weight from November to the New Year, as it’s more than common to gain 5 lbs this time of year. Not to worry, here are a few pointers on how to enjoy holidays healthfully.
This Cyber Monday I am offering some deals on facilitating a healthy and LEAN holiday season. Ends midnight tonight.
  • 25% off all of my services. This is a first, and jolly discount! I am thankful for my clients, and I want to show the love!
  • 15% off supplements from Standard Process and Thorne. If interested, please reply to this post via email ([email protected]) with what products you want, the quantity and the address to have them shipped.
  • $9.99 for my 21 Day Self-Guided Real Food Challenge. This is an eBook chalk full of education on what foods to eat, including a grocery list, sample meal plan, supplement recommendations, a progress chart, and additionally a separate day-to-day journal, including a daily tip, recipe and motivator.
Additionally, if you are thinking of doing a Cleanse in the New Year, stay tuned on updates from me regarding the 21 Day Detox I am hosting, starting January 9th. Commit this weekend and you will get 15% off the Cleanse Kit.
Above all, have a safe and happy holiday season.

Nov 27

My Diabetes + My Kids

walkMy three old is proving to put up the challenge lately with sleep. And the other night, after I tucked him in, I heard him upstairs, mumbling about something “forgot, forgot, forgot.”

Mind you this was a Thursday night and all I needed at the moment was a breather, so I let him settle himself asleep as he didn’t come off as upset and he’s gotten pretty savvy at brewing up reasons he shouldn’t have to go to bed yet.

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Forty-five minutes later, I make my way to our master bedroom and a quickly grew a little worried as it seemed Declan had been waiting for my footsteps. I reach the second level and immediately, I hear, “Mom you forgot your medicine.” I opened his bedroom door and asked what he was talking about. He gets up and hands me my container of glucose tabs.

Oye, #parentingfail. He was so worried about my glucose tabs and didn’t want me to go to sleep without them in their home of my nightstand. (My one year old loves pulling out my goodies and putting them all over the house. This time, they ended up in Declan’s bed.)

I tucked him away and was flattered he cared about my “medicine.”

 

The reason I am sharing this story, is to open up the conversation of how other households go about informing family members of someone having diabetes. Beyond the illustration I painted above, I test my blood, change my pump site and draw up insulin in front of my kids, and also share why I eat certain foods to be healthy.  While my oldest is only 3, I want to continue educating him about my health, and help him with a plan if I have a low blood sugar. It was also drawn to my attention of how beneficial it could be to educate significant others on how to test blood sugar and suspend insulin pumps.

When I did the local JDRF walk here in Cols, OH, Lilly was passing out Disney books, where one of the characters had diabetes. I loved this idea, and I am sure there are many other examples available online and beyond.

I grew up in a household where a parent had diabetes and we weren’t all too much in the know, but I wish we were. Either way, there is no perfect way of sharing diabetes nor is there a perfect way to parent. I hope this story brings you comfort and motivation to share anything needed with loved ones.

In closing, have you heard of a FREE program called TrialNet? This is a screening for people who have a relative with type 1 diabetes. There are about 200 locations in the US and to be eligible you need to be at least 1 years old. This data can be scary, but helpful and it is something I have chosen to have done for my children. For more information click here.

Nov 25

My Skinny Jeans and The Holidays

white-sparkler-fire-holiday-festive-background-62500607On average, can you guess how much we tend to gain this time of year? MedPage Today has the details, and while I can layout all the calculated percentages, the gist is, people gain. Above all, the time it takes to put weight on, is nothing compared to the time it takes to shake it off.

So this season, aim to maintain. Yes, don’t try to lose weight, just maintain your weight. By New Years, you will be 1-5 pounds ahead of the average. A few tips on how to maintain:

  • Solidify your ongoing good habits. While eating predominately healthy, real food, we need to have a casual plan for meals throughout the week. Don’t skip meals, and stick to a meal routine. Meals should include fat (yes, we need more fat than most people think), protein and moderate carbohydrates. The golden rule I provide to clients is start the day off with protein (20-30 grams) to prevent cravings and snacking later in the day and then follow-up lunch and dinner with a palm-sized portion of protein, 1/4 of the plate coming from fruit or ancient grains, and the other half of the plate being vegetables, starchy (potatoes, parsnips, plantains) and non-starchy kinds. Have more of the starchy vegetables if you are active.
  • Eat breakfast. Even if you wake-up some mornings and decide you are not hungry, go about eating around the brunch hour and assess how much more you eat in the evening. I am not saying everyone carries their highest calorie intake into the few hours before bed, but more often my non-breakfast eaters do, and this time of day is the hardest to make the cleanest and healthiest choices.
  • Cap your time on Snapchat and Instagram and start organizing your kitchen, recipes and grocery list. The more organized and prepared we are with easy to grab snacks and batch-cooked meals, healthy eating is the obvious choice. Don’t overhaul your diet, just take one step closer to the farm. Instead of chips and granola bars, have nutsand fruit or vegetable. Instead of a protein bars, have hard boiled eggs or grassfed jerky.
  • Grocery shop every week. Even if there are more social gatherings this month, still purchase plenty of produce. When I am busy I am the queen of buying frozen items like berries, broccoli, cauliflower, green beans, mango, etc. This season is a great time to enjoy warm food, and warm berries in the evening is a great treat, and roasted vegetables (from frozen) can go a long way for a healthy dinner and leftovers.
  • If you are not getting 60 ounces of water a day by the afternoon, up your game. Being hydrated is one of the best things you can do for yourself. And it’s cheap!
  • Buddy up. Find a partner who has a similar health goal, and communicate daily with food ideas and challenges, using each other for support.

If you are the host, or attending parties:

  • If you are overseeing most of the food, make all you can ahead of time and freeze Approaching the event with fewer to-do’s will make the experience more fun and manageable.
  • When reaching for a treat at a party, opt for something you are honestly and truly going to enjoy and have time to chew and taste. Additionally, contribute to the party and bring a healthy app and dessert.
  • Indulge in the memories at holiday parties verse food. Not often do we think back on a memory and say, “I was so glad I ate all that food.” Keep portions in check, but also see how much you can laugh.
  • If you have a day of baking on the calendar, be sure to taste only what you need to. A teaspoon should be more than enough. If you need a distraction for your mouth while the house begins to smell like chocolate, write down your goal, pour yourself some tea, and pop in a piece of gum.

Secondly, the holidays are so much fun. Keep your perspective positive during this busy time of year and take care of yourself inside and out. Above we touched on food, yet, prioritize mental health too.

  • Pencil in a few extra sessions of yoga, briefly write up a gratitude list each morning, download a meditation app (Calm, HeadSpace, 10% Happier, etc) and or enjoy a good book.
  • Be sure to clock in enough sleep. Strive for at least 8 hours. When we are sleep deprived we tend to eat more food, make poorer food choices and move less overall.

Happy holidays, and cheers to the New Year in good health!

Kelly

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