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

2

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

schedule

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)

Flyer

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.

Capture

Jan 07

What’s Your Goal

What’s your New Year’s Resolution? Don’t have one? No worries; I am not sure I like them anyway. Surely they are motivating (initially), but seeking a better self shouldn’t be captivated only one time a year. Nonetheless, let’s get healthier before we get caught up in what others are doing since January 1.

My first question is – what do you want to be different from this winter to the next? More energy, a different dress size, a faster paced mile, more reps on your weight lifting routine? What in your health could be better?

Whatever your goal is, write it down. One effective place to write your goal is getting a dry erase marker and writing the goal on your bathroom mirror.

Next think why it’s important. This WHY is so crucial. It’s going to be your ongoing motivation.

Now go back and look at what your goal is and assess whether it’s intimidating to initiate or easy enough to start NOW. If you can’t do something for your goal today, break that goal down to something smaller, with a lesser barrier of entry to begin.

Next, draft a plan to reach this small milestone within the week, and in the next week, reassess your goal and set your standards higher to inch closer to the main objective.

Overall, it’s hard to know where we are headed if we don’t know what we are truly trying to go after.

If you need any help, feel free to email me at Kelly@paleoinfused,com. As well, I have also added another service which includes assessing a 3-5 day food log, where I provide insight and tactics of what someone needs to do reach a set goal. Sometimes accountability is all you need! Let me be your coach this month. I promise to play nice.

Cheers to you and good health,

Kelly

Jan 01

Make 2014 Your Healthiest Year (With These 5 Tips)

Tis the season for us to think about personal goals and health initiatives. Before you decide where you want to go, understand where you have been by asking yourself these questions:

Where would you love to be at the end of 2014? How could your life be better? How could you feel more in control of your health? This vision you conjure – hold onto it, and believe you can reach it. Why would you accept anything less? Make it your intention and your reason why your goal is important. Make it your motivation each day, and celebrate every day and choice that will get you there.

Below are some of my top tips as an expert in the field of health and wellness. Above all, you know yourself the best, and do not set a goal that is too far out of reach. Making a small goal, and updating it weekly or bi-weekly facilitates initiating action.

Cheers to you and good health this year and beyond!

1. Hydrate

Sounds so simple, yet, many of us are not drinking enough (filtered) water. Funny enough, I recently went to an Integrative Medicine doctor last week and explained a few things about myself, and while anticipating to hear the doc prescribe me a supplement or herb, he said, one part of health is as simple as drinking ample amounts of water.

Drink half of your weight in ounces. Drinking enough water will help your body remove waste (detox), keep your joints fluid and muscles hydrated, provide mental clarity, and your skin looking young. One practice to help you reach a hydration goal is to have a handy water bottle on hand, like this one. The straw is helpful in making the drinking process quick and easy.

2. Nurture Your Gut

Digestion problems cause inflammation, and inflammation can cause our bodies to go into fat storage mode, and even worse, disease. The first steps to nurturing your gut is to remove irritating foods (GMOs, gluten, soy, vegetable oils, pasteurized dairy, perhaps non-sprouted legumes and grains) and add in superfoods to repair your gut like bone broth. To progress the healing process further, you also want to reinoculate your digestive tract with specific food and supplements like  fermented vegetables, coconut oil and probiotics. Gut health is getting notice and information on this will be trending in 2014.

3. Avoid Vegetable and Man-Made Oils

One thing you won’t be able to read on a food label for vegetable oils (including canola oil) and margarine is the inflammatory status. Bluntly, they are not doing your health any favors. Opt for better fats such as coconut oil, palm oil, grassfed butter for cooking, and olive oil, avocado oil, macadamia nut oil, sesame oil, walnut oil for cold uses. Like the fact you can fight fire with fire, we can fight fat by eating fat. Fat is essential for our health due to its healing properties, use to increase nutrient absorption and assistance in detoxing our liver. Make sure to have some sort of fat on your plate at each meal, and equally important, the right kind of fat.

4. Plan

I don’t think I can state it enough, “if we fail to plan, we plan to fail.” Mapping out some meals each week makes eating nutrient-dense food a lot easier. I request clients to take a look at their schedule each week, understand how often they will eat home, work, etc, and plan foods to make on a Sunday afternoon, so the meal prep during the week is quick and easy. I surely do this too. I boil some eggs, or make a crust-less quiche, I bake some sort of squash, chop up some raw vegetables for dips and salads and often have something brewing in the slow-cooker. If you need some recipe inspiration, I have a nice collection going on Pinterest.

5. Moderation

Perhaps my favorite tip: moderation. While working hard on your diet, fitness, career, relationships, etc, find a balance in enjoying things like a spa treatment, book/magazine, coffee date, glass of wine, or something I haven’t mentioned but you love. Being healthy is a balancing act, and not about deprivation nor perfection. Work hard, play hard and enjoy the moment at hand.

 

Dec 14

Recipe/Meal Idea: Christmas Brunch

I love cooking and my family loves it too. This year, I am in charge on brunch Christmas morning. What do I have up my sleeve? A meal that is savory, protein and nutrient-rich and satisfying. Happy Holidays!

Sun Dried Tomato, Mushroom, Spinach Basil Crustless Quiche 

Ingredients

  • 12 organic eggs (pasture-raised preferred)
  • 2 small cartons of cage free egg whites (I do this to optimize the macro-nutrient ratio of the meal)
  • 1 1/2 cup sliced mushroom
  • 2 cups spinach
  • 1/4 cup vegetable broth (gluten free)
  • 1/2 tsp baking soda
  • 1 bushel of fresh basil
  • 1 package of sundried tomatoes
  • salt/pepper to taste
  • 1/2 tsp of baking soda
  • 1/4 cup vegetable or chicken stock
  • coconut oil

Method

Grease a Pyrex 9×13 (size of cake pan) with coconut oil. I do this by using a sandwich bag as a “glove” and scooping the oil out of the jar.

Preheat oven at 375F.

Layer the sliced mushrooms, spinach, tomatoes and basil in the pan.

In a bowl whisk the eggs, egg whites, baking soda, salt and pepper and vegetable stock.

Pour the egg mixture over the vegetables. Bake for 50-60 minutes, or until there is no liquid in the center. I usually test the “doneness” by poking a toothpick in the middle.

*If you want the quiche to be more moist, I recommend adding 1/4-1/2 cup of organic heavy cream and/or some shredded cheese.

BaconUS Wellness Meats has awesome sugar free bacon. If you can’t get their bacon in time, I recommend pasture-raised pork bacon and/or bacon that is sulfite free and organic.

Gluten free Oatmeal – A side of oatmeal helps round out this meal, especially to those who are not used to eating a more strict paleo diet. Gluten free oats are less inflammatory than those cross-contaminated with wheat, and I prefer to boil the oats for a creamier texture. Mix in warm spices and a little sea salt.

Drinks

  • Coffee with cinnamon (my blood sugar loves this; I add about 1/2-1 tsp of cinnamon to each cup)
  • Moscato
  • Tea

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