food as medicine - diabetessisters · food as medicine: 1. gut health 2. blood sugar balance 3....
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Food As MedicineKelly Schmidt, RD, LDN
Type 1 since 1991
Kelly Schmidt Wellness
2007
» My Food As Medicine Story
» New Dietitian and Broke
Mindset
» Why aren’t you where you want to be with
your health?
» Food is powerful but don’t let it have too
much power over you.
» Progress verse perfection.
3 Pillars
Food As Medicine:
1. Gut Health
2. Blood Sugar Balance
3. Lifestyle
1. Gut
"All disease begins in the gut." -
Hippocrates
» 72% of women in the USA report they have
digestive issues
» The health of your gut has an enormous
role in autoimmunity.
» Inflammation and ”leaky gut,” have been
shown to precede tp Type 1 Diabetes.
1. Gut
» Inflammation causes insulin resistance
» Causes of inflammation:
» Stress, blood sugar changes, sedentary lifestyle , environmental factors, beauty products, skincare, antibiotics and even aging can throw it off kilter.
» Diet: sugar, refined carbohydrates, trans fats, too many omega 6 fats (vegetable oil), artificial sweetener, hidden food allergies/sensitivities, infection, imbalance of gut bacteria.
1. Gut Health Tools
1. Elimination Diet/Paleo Template/AIP Protocol
2. Supplements, such as:
Probiotics
L-Glutamine
Blood sugar specific supplements
3. Food Sensitivity Test
4. Annual Cleanse (with real food)
2. Blood Sugar Balance
“Let food be thy medicine and thy
medicine be thy food.” - Hippocrates
2. Blood Sugar Balance
» Less than 25% of people with T1D achieve an
A1c below 7.5%
» Insulin resistance is not “just about carbs.”
» Law of Small Numbers: Low carb is proven to
be the most successful (30-100 grams/day)
» Trend carbs up from breakfast
» Trend calories down from breakfast
» Keep meals consistent in size and timing of
the day - eat with the sun
2. Blood Sugar Balance
"Eat food, not too much, mostly plants." -
Michael Pollan
» Have a hypoglycemic personal protocol
» Glycemic index variables
» Be bold with insulin
» Cover protein with insulin
» Limit carbs
2. Blood Sugar Balance
CARB CYCLE:Week 1 (on period): High protein, high fat, touch of carbs. A good week to ground yourself, relax, participate in gentle movements (yoga, walking) and organize some plans and goals. Week 2: Highest carb week, lowest calorie. Week 3: Wind down the carbs, and begin increasing the fat and protein. Week 4 (right before period): Lowest carb, likely highest basal. Highest calorie.
3. Lifestyle
“If you accept your limitations
you go beyond them.”
3. Lifestyle
• Sleep
• Hydration
• Stimulants
• Movement - WALKING!
• Deep Breathing
• Get Connected
• Pre-bolus like a boss
Takeaways
• Nurture your gut, eat meals and meals with moderate protein, generous fat and some carbohydrates.
• DM can be viewed as an experiment. We have to try out different things to see what works. Each day is an opportunity to learn from, assess and lead to change.
• General guidelines cannot replace intelligent self observations.
Where’s Kelly?
“God gave his hardest battles to his toughest
soldiers,” and the diabetic community is one
amazing group to be part of!
@DiabeticDietitian