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.

img_4242

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.

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.

img_4142 img_4213

 

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.

img_4150img_4210

 

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.

img_4146

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.

img_4204

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.

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.

pic

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.

 

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.

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.

xmas

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.

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

Come Detox With Us 2017

If you are thinking of a few health goals for the New Year, join us in a 21 Day Cleanse program kicking off January 9th! More details to come, but program will include:

  • a weight loss cleanse that can only be hosted by a health professional,
  • supplements/phytonutrients and herbs to support liver detox and fat metabolism. Specifically these supplements enhance your body’s ability to release toxins.
  • private forum, accessing a dietitian 24/7 for support, and 30 minute weekly webinars,
  • a smoothie (with real food ingredients) and real food based menu, and more.

If you are wondering if this program could be helpful, these questions can assist:

  • How often do you eat out?
  • How often do you consume vegetable oils? Whether it’s from your pantry or Chipotle, it’s impairing your body’s ability to detox.
  • How often do you consume artificial sweeteners or coloring?
  • Do you wear perfume/cologne or makeup?
  • Do you eat out of plastic containers? Or store leftovers in plastic?
  • Do you burn candles in the house?
  • What household cleaners are used in your office or home?
  • Do you eat all organic foods? What’s your exposure to pesticides?
  • Is your vehicle parked in a garage attached to you home?

If you answered yes to many of the above, there is a good chance you can benefit from a detox (especially a detox that supports all 3 phases of the liver detox) such as the one we will be hosting January 30th.

If you want to do a more thorough questionnaire to determine your toxic load, email Kelly. I hope you find the right tools to help you be your healthiest, and if this program is one of them, I can’t wait to have you.

Cheers to you and health!

[email protected]

Cols, OH Diabetes Wine Social – Thur 11/17

Come WINE with DiabeteSisters of Columbus this Thursday, November 17th at 7:00pm

dmsister-image

Join the   of Columbus for a Wine Social at Spagio. We look forward to meeting you over a glass or two to discuss successes and challenges of life with Diabetes. We are lucky enough to have this event sponsored by Dexcom. Please add us to your calendar, for an evening of support, sisterhood, and education.

Whether you were diagnosed with diabetes yesterday or 30 years ago, PODS Meetups offer an inclusive, open space where you can find peer support. PODS Meetups provide a regular, monthly spot for informal support and education to women of all ages with all types of diabetes (prediabetes, gestational, type 1, type 1.5, type 2, etc.).

At each Meetup, participants are encouraged to focus on their own health and share their life experiences living with diabetes with women who understand the unique challenges diabetes poses. Please visit: www.diabetessisters.org  for more information about the organization.

pods

 

 

Hydration + Hot Yoga

bottles-774466__180

I just wrapped up a call with a client and she openly shared she had only consumed 4 ounces of water yesterday by dinner time. This quickly reminded me that we often overlook the importance of hydrating, and easily knock it off the priority list. But 4 ounces, that is wild, and so little. On average, I recommend about 75 ounces of water per day for my female clients (averaging 150 lbs), or a little shy of 10 cups. It’s a task, but well worth accomplishing. Why?

Building on the conversation of endurance, last week I did a hot yoga class at Blue Spot Yoga in Bexley, OH. Shout out to Staci McCool; she is one of a kind and born to be an instructor and leader.

yoga

Yet as soon as I walked in the yoga room this one evening, I immediately regretted my efforts of hydrating early in the day, and honestly, the day before too. My dehydration can easily impair my performance and I generally appear to struggle during the class. I know I am not the best yogi on the block, but I am a better one when I drink enough water and fuel properly.

As I laid on my mat before class, I thought of chugging the bottle next to me before I heard the words, “Let’s begin,” but, no, it would perhaps do more harm than good. What? Yes. Why?!

  • it takes about 45 minutes for water to absorb into our cells,
  • it’s uncomfortable to drink a lot of water during aerobic activity and it takes away from the practice,
  • drinks taken during class, should be paced about every 4 postures and should be considered as refreshers,

Take it from me, do your homework and hydrate 24 hours leading up to an activity like hot yoga, and I’ll summarize some good nutrition advice for the practice soon, but reach for hydrating foods such as produce, soups and smoothies, minimize processed foods including grains not in their pure, whole form, making quinoa, wild rice, whole gluten free oats, millet, buckwheat groats our best options.

cucumber-1687628_960_720

For estimating water needs – take body weight in pounds and divide by 2. Going off the example above, a 150 lbs person would be 75 ounces of water minimum.

  • This estimated water intake is to be exactly water. Coffee, sodas, even La Croix, tea do not count towards the tally.
  • For exercise, to be exact, weigh in to assess hydration loss. Hydrate enough to get back to pre-exercise weight. If a scale is not handy, drink to comfort post workout and refresh with water during.
  • Spring and mineral water are best, but you can spice things up by adding a few berries, cucumbers, or citrus (orange/lemon/lime) to your glass of water.

Stay tuned for more fueling advice, and lastly, if you do hot yoga daily, consider hydrating with mother nature’s electrolyte beverage such as coconut water and while striving for a whole food clean diet, don’t shy away from sea salt (avoid table salt!). Listen to your body salt to your in-tune desire.

Cheers to you and good health,

Kelly

Kelly Schmidt Wellness

 

FREE Education – Paleo Summit – Hacking Paleo

virtual-paleo-summit-speakers5

I will be 1 of 9 speakers (woot!) for the upcoming Paleo Summit, airing October 19-22. My presentation is on Hacking Paleo and you can register for the FREE virtual event with the link below. Enrollment will include some awesome freebies including my 21 Day Self-Guided Paleo Challenge eBook ($10 value).

Whether you are a paleo enthusiast or just want to learn ways to be healthier, you will find value in this summit. The speakers range from MD’s, cardiologists, Nurses, Dietitians (me!) and bestselling authors. We care about helping the world become a happier and healthier place and have donated our time to give you access to this information.

PALEO SUMMIT – EASY – SIMPLE – AVAILABLE EVERYWHERE

You don’t have to make any phone calls, download any software, or travel anywhere to experience this Virtual Paleo Summit.  No dealing with booking a hotel, getting up early, or marching to the beat of someone else’s drum.  This summit is on your time, from the comfort of your home or office, straight to your computer through the internet.

On October 19th the Virtual Paleo Summit will go Live and be available until midnight on the 22nd.  You will have 4 full days to watch all of the World Renown Speakers Virtual Trainings.  At the end of the 4th day the Summit will come to a close.  (You can maintain LifeTime Access to all Virtual Trainings with PRO or ELITE Registration)

Just click the link to register.  You will get an email with a link to create a username and password, and then on the 19th, just log in and enjoy the summit.