Click on the image to enlarge/read.
February is all about the heart. From the Hallmark holiday of Valentine’s Day to advocacy and awareness of heart health. In relation to diabetes, heart health and the former share some common ground. For worse, one complication increases the risk of the other, yet, on the positive, these health conditions provide a push to take …View full post
Sure I’ve seen roasted cabbage on Pinterest a zillion times, however, never did I ever until now try it. And good golly, it’s amazing. Loaded with fiber and nutrients that aid our liver for detox, this extremely economical vegetable needs some promotion and love. Curious for more health information on cabbage? Check out this write-up I …View full post
While at a holiday party this month, I ran into the owner, Ricky Hirsch, of Think Jerky and was a bit blown away when tasting a sample of his turkey jerky, among other sustainable flavors. Our conversation flowed and I asked if Ricky could share a little of his story on my blog. Enjoy! Per …View full post
Have you heard of Instacart? It’s a new go-to in my health toolbox. With road-trips and holidays away, I simply draft up some meals for the week following my return home and place an Instacart grocery delivery upon my arrival. The best thing, I think, about this convenience tactic is I always place an order …View full post
If only we could wake up daily to minimal stress, pure healthy food, in the perfect quantities, exercise, sunshine, we would all be well on our way. In reality, many of us struggle to get out the door on time, let alone have a balanced meal before we hit the day running. It’s too easy …View full post
It’s easy to quickly come up with dozens of paleo, real food breakfast ideas, but when asked to list 10 clean breakfast options sans eggs, it can take some thought. Indeed I got creative hence I want to suggest meals that are higher in protein, which is my bottom-line recommendation for anyone to start off their day.
- Smoothie – maybe I am cheating because this is an no-brainer for an eggless breakfast, but how appetizing does a metabolism spice boosting cocoa recipe sound? Blend 1 cup coconut milk (from a carton), 6 ice cubes, 1 scoop (vegan) chocolate protein powder, 2 tablespoons of collagen/gelatin blend, 1 tablespoon of cocao, 1/4 teaspoon cayenne pepper, 2 cups spinach, 1/2 frozen banana. More smoothie recipes here.
- Homemade sausage patties with roasted vegetables and guacamole. I urge you to simplify this meal by roasting your vegetables ahead of time and if need be, resort to Wholey Guacamole packs or Costco’s pre-made guacamole. The easier you make the process, the more likely it is to stick to a real food meal. This is a great freezer recipe for sausage patties.
- Spaghetti squash with ground beef. You can prep the ground beef ahead of time as well. The beef can be cooked in a skillet with bacon and/or spices such as sea salt, pepper, garlic and some smoked paprika. Add an onion to the mix for extra nutrition, love for your liver and more.
- Smoked salmon, lemon and avocado wrapped in nori.
- Pumpkin Pudding
- Fruit, pumpkin, nut butter bowl – super easy. Portion out some canned organic pumpkin, spice it with cinnamon, ginger, the likes, and top with a spoonful of nut butter and sprinkle on some berries.
- Grilled ham and fruit – you can even cook it all in the same skillet. I do this often with Canadian bacon and strawberries with sliced banana. Sometimes I crave an all around warm meal to start the day.
- Soup – the options are endless as it’s simple to make a soup based on real food. Some ideas can include chicken vegetable, pumpkin ginger soup, chili, and paleo ham soup.
- Salad – top some greens with last night’s protein leftovers.
- Bacon and veggies – I find it most enjoyable and easier to roast a large batch of veggies to kick-off the week.
In closing you may be wondering why I emphasize protein at breakfast? There are many reasons, but a few of the import points to highlight include:
- A high protein breakfast has shown to optimize gastrointestinal hormones, which signal the brain to adjust appetite and satiety. (1)
- High protein breakfast eaters trend to make better food choices throughout the day. (2)
- Can lend to weight loss and feeling more energized.
- Help regulate blood sugar (3)
1. Gut hormones and appetite control: a focus on PYY and GLP-1 as therapeutic targets in obesity. De Silva A, Bloom SR. Department of Diabetes, Endocrinology and Metabolism, Hammersmith Campus, Imperial College London, London, UK. Gut and Liver. 2012 January;6(1):10-20.
3. Consuming High-Protein Breakfasts Helps Women Maintain Glucose Control – http://munews.missouri.edu/news-releases/2014/0429-consuming-high-protein-breakfasts-helps-women-maintain-glucose-control-mu-study-finds/
Last week, “Paleo Unveiled:The Balance Paleo Diet,” book was published by a company in Austin, TX called Snap Kitchen. This is a free book to download and you will also come across an interview with me along with other health experts in the field. Enjoy! More information here.
I am ecstatic about my next speaking engagement in Los Angeles come October. I will be presenting on 2 topics, and overall the agenda is stacked with amazing topics and even more spectacular speakers. I can’t wait! Perhaps you will be there?
“Eating for Blood Sugar Stability,” Saturday, October 25, 10:15am-11:25am
Beyond carb counting, Kelly will discuss other tools and tips to consider to control blood sugar.From everything related to sleep, digestion, supplements, spices, food, hydration and stress management, Kelly will enlighten you on some good practices she has seen in research and her client population to best manage glucose levels.
“Diabetes Diet Trends: Clean Eating,” Saturday, October 25, 2pm-2:55pm
Clean Eating maybe a new trend, but what does it really mean? And what is the most important message about this movement? Kelly will breakdown Clean Eating into simple terms, discuss what foods are best for us, and she will fill us in on some easy ways to prep meals when time is not abundant.
More on the agenda click here.
One piece advice is to not limit yourself in consuming this list of non-starchy vegetables. Indeed, aiming for 6-10 cups a day can help optimize your health. Low carb/starchy vegetables are nutrient power houses.
(This list may not be complete)
- Alfalfa sprouts
- Bamboo shoots
- Beans (green, Italian, yellow or wax)
- Bean sprouts
- Bok Choy
- Brussels sprouts
- Chinese cabbage
- Chinese spinach
- Green onions
- Greens (beet greens, collard, dandelion, kale, mustard, turnip)
- Hearts of palm
- Herbs (parsley, cilantro, basil, rosemary, thyme, etc.)
- Lettuce (endive, escarole, romaine or iceberg)
- Peppers (green, red, yellow, orange, jalapeno)
- Snow peas or pea pods
- Summer squash
- Swiss chard
- Water chestnuts
Reference – wikipedia
You may not be a nutritionist or a dietitian, but I can guess you have an idea of what to eat, or at least you know it’s a good thing to eat real food, that has not been processed (high quality meat/seafood, vegetables (lots!!), fruit, nuts/seeds and healthy fats). Yes? Then what may be holding you back on reaching your current health goal?
Consistently I see a need with my patient population for advice on how to execute the best steps to eating well. In today’s post, I have listed some of my tips to get over this hurdle.
- Plan – you’ve likely seen me write this or say this, “If we fail to plan, we plan to fail.” What is your goal and what areas of your day need most attention facilitating better food choices? Evenings – perhaps eating too much in the latter half of the day? Lunch – running to wherever and eating whatever because you fight the time to even go to the bathroom? Or mornings – not fueling with a protein-rich meal before kicking off your day? Assess what can change, and think of SMALL steps that can lead to change.
- Meals – on average we eat the same 8-15 foods week after week. And I want to make a few points out of this tip, 1) don’t stress over eating similar things for a week straight, yet, make an effort to rotate in different foods each time you grocery shop, and 2) keep meals simple. Part of executing a plan of gaining health, needs to be easy, efficient and enjoyable. Think of meals that are based on whole food, which you enjoy, and how you can make them work for your schedule. A few examples – this summer we are traveling nearly every week until October. This itself can derail my health, but I’ve embraced the challenge. For road trips I will freeze a protein smoothie the night before, and enjoy it the following day for lunch. When my husband is traveling for work (which is also often) I know my go-to meal to make for my son and I. I pull out 2 vacuum-sealed pieces of white fish the night before I want it for dinner, and either cook it in a skillet with some coconut oil, lemon, cayenne pepper and cilantro or use my grill pan. I always have some sort of vegetable prepped in the fridge as well. I do this vegetable task while making a different meal, for example breakfast on Mondays. If the vegetable requires cooking, I will either chop some cruciferous vegetables (broccoli, Brussels sprouts, etc), onion and garlic and roast a large batch to have readily available for other meals during the week. Or when chopping my son’s afternoon snack, I also multi-task and chop some raw celery, carrot, bell pepper, etc, to have handy when I need something quick to stave off hunger while prepping a meal. And lastly, but not least, you can never go wrong making something in bulk (freezing portions for later) in a slow-cooker.
- Grocery list – how do you know what you need when grocery shopping? Do you stroll and decide while shopping? Do you keep a tablet in your kitchen and update it when something comes to mind? Whatever you do, practice something that is efficient. I often use my Notes on my iPhone and just note what I need for certain stores. I usually always have a running list for Costco and Trader Joe’s and as I shop I delete the item as I put in the cart. (I am known to use my list and still forget things).
- Snacks – unless you are very active or growing, snacks are not all that needed, especially not needed between every meal, every day. If you find you are hungry 1-3 hours after eating a meal, you need more food at those meals, and often protein or fat is skimped. Our meals should hold us over for ~4 hours. Reducing the number of times we eat (aka not grazing every 2 hours) allows our body’s to tap into fat stores and gives our digestion a break, focusing on other needed bodily processes. One appropriate place I foresee, in general, a client needing to plan a snack, is in the afternoon when they are eating lunch around the noon hour and not getting home for dinner until 7pm or later. In this window, I advise a snack that is real food (of course) and has some protein and fat, such as nuts and a bag of raw vegetables, or deli meat (Applegate) and small serving of fruit.
- Hydrate – we wake up dehydrated and by the time we are thirsty any other time during the day, it is a sign of a deficit. We want to hydrate upon wakening and throughout the day. One example, which can help with meeting a hydration goal is always having a water bottle near and setting a small to-do to drink a full bottle by a certain time of the day. I like the bottles that have a straw at the top. Call me lazy, but when I don’t have to screw off the top of a bottle every time I want to drink, I end up drinking on average a lot more throughout the day.
- Breath – take the time to step back, take a few deep breaths every day. With this time reiterate what you want to make of the day and for your goal. Just writing your goal down, can help you stay on your game on making the right choices.
- Building your plate – even if you are eating low carb, for optimal health, a plate needs to be balanced. I will let the below image explain this tip.
So easily, I can extend this list, but use this as a start and let me know if you need support along the way.
Cheers to you and good health,
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.
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.
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.
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/
Please feel free to pass along this information to anyone who may be interested.
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.