Kaely RD

Proving healthy living doesn't need to be complicated (or boring)! Welcome and thanks for being here! Explore my page, let me know how I can help and ENJOY :)

My name is Kaely, I am a Registered Dietitian and Personal Trainer on a mission to help streamline your journey to your best life with clear cut nutrition and fitness science, time saving recipes, efficient workouts and a few favorite products to make healthy living fit effortlessly into your life.

05/20/2019

5 core health beliefs ✨⁣
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If you’re hanging out around here, chances are we share some foundational beliefs about health👯‍♀️
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These took me many years to establish but they have been SO important for my own health and the health of my clients:⁣
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1️⃣Your health is your responsibility. ⁣
Tough love: no one is going to swoop in and make your health issues disappear for you. You’ve got to take on an active role and complete responsibility. ⁣
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2️⃣Doing more (or eating less) is not the answer.⁣
Doing so is the fastest way to burn out and disconnect with your body. Been there.⁣
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3️⃣You and your body are on the same team. ⁣
When we reframe our health decisions based on this concept we start to do things to support and nourish rather than to control or restrict. It’s a beautiful thing! ⁣
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4️⃣Your thoughts are just as important as your actions. ⁣
What you believe about yourself becomes your reality. Working on your internal dialogue is more than half the battle (but damn, it is hard work!)⁣
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5️⃣There’s no such thing as a quick fix or a one-size-fits-all approach to health. Trust me, if there was I’d be telling you about it! Doing things right takes patience and a personalized approach. ⁣
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*️⃣Bonus: what you want to achieve is fully possible - the sooner you believe that the sooner you’ll get there. ⁣
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Anything you’d like to add to this list? Would love to see! 👇

05/05/2019

Need a go-to for Cinco de Mayo (or really anytime)? 👇⁣⁣
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Big tequila fan over here but not a fan of super sugary margs (college-Kaely would disagree 🤦‍♀️). ⁣⁣
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I love the slight sweetness from the grapefruit and the bubbles from are 👌 ⁣⁣
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SERVES TWO:⁣⁣
Lime + salt the rim of 2 glasses and fill with ice ⁣⁣
Combine:⁣⁣
Juice of 2 grapefruits⁣⁣
Juice of 3 limes ⁣⁣
3 - 4 oz tequila ⁣⁣
1.5 oz grand marnier ⁣⁣
Pinch of salt ⁣⁣
Divide evenly between the glasses ⁣⁣
Fill the rest of the way with grapefruit spindrift⁣⁣
Top with lime wedge 💃🏼⁣⁣
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You can always sweeten this if you need to but I bet you’ll start to love this citrusy/salty version (plus you’ll feel better tomorrow 🙏) ⁣⁣
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I don’t talk about alcohol too much here but I absolutely believe it can fit into a balanced lifestyle! Pursuing optimal health is important but so is enjoying your life 🤗⁣
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Also if y’all need a spokesperson I’m your girl 🙋‍♀️

05/02/2019

Only testing TSH is keeping you stuck 🤦‍♀️
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Have you ever asked to check your thyroid and your doc comes back with just a TSH value and says you're "normal" but you feel far from it?⁣ 🤬⁣
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TSH is just the tip of the iceberg, my friend!⁣⁣
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This diagram reallyyyy oversimplifies it but you can see that the production of active thyroid hormone (free T3) is a multi-step process 👇⁣
🔹It starts in your brain where TSH (thyroid stimulating hormone) is produced and communicates with your thyroid telling it to make thyroid hormone. ⁣⁣
🔹Your thyroid gland then makes mostly T4 and a little T3. T4 is inactive and needs to be converted into T3. ⁣⁣
🔹This conversion happens largely in the liver but also in other tissues like your gut, skeletal muscle and your brain. ⁣⁣
🔹Free T3 is responsible for all the wonderful effects like boosting your metabolism and energy level and maintaining appropriate function of all cells and organ systems. ⁣⁣
🔹We also have reverse T3 (rT3) which is like the "breaks" your body can use to inactivate T3 if it needs to slow your metabolism down (common response to chronic stress or inflammation). ⁣⁣
🔹Oh and in the case of autoimmune thyroid issues, we can also make antibodies against the thyroid. ⁣⁣
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Each step of this process relies on different organ systems and is dependent on different key nutrients. ⁣
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A problem with any step in this chain can lead to thyroid systems. It makes sense that we need to see all parts of the process in order to effectively evaluate the thyroid, right?⁣ 🤓⁣
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🌟Here's what to ask for:⁣⁣
TSH⁣⁣
free T4⁣⁣
free T3⁣⁣
reverse T3⁣⁣
TPO and TgAb antibodies ⁣⁣
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I've got a family history of hypothyroidism/have had some pretty mediocre lab values in the past so this is something I stay on top of! I'll be getting some updated thyroid labs drawn tomorrow to make sure everything is nice and happy 🤗 ⁣⁣

04/24/2019

Is a sluggish liver slowing you down?⁣⁣
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The liver is (see below...it has 500+ functions 😳) but it can be overburdened by daily toxin exposure and poor dietary choices. ⁣
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When that happens we reallyyyy notice just how big a role the liver plays in our health because all kinds of issues can arise. ⁣👇⁣
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Signs of a sluggish liver:⁣⁣
🔻weight loss resistance⁣⁣
🔻low energy levels⁣⁣
🔻fatigue after meals ⁣⁣
🔻bloating/digestive issues⁣⁣
🔻estrogen dominance⁣⁣
🔻pms symptoms ⁣⁣
🔻skin issues like acne, eczema, etc. ⁣⁣
🔻sensitivity to caffeine or meds⁣⁣
🔻headaches ⁣⁣
🔻poor sleep ⁣⁣
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Do you have any of these symptoms? ⁣⁣
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Come hang out on instagram this week (and ask you Q’s below) because we will be talking a lot more about how to love on this bad ass organ. ⁣👌⁣
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04/17/2019

(Salmon) Taco Tuesday 💃🏼⁣ 🌮
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Super simple, 20 min meal:
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-Top salmon with salt, pepper and salsa verde ⁣
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-Bake at 400 for 15 mins⁣
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-Heat tortillas in pan until soft ⁣
(These are sweet potato tortillas👌) ⁣
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-Top with shredded cabbage, avocado, salsa and lime. ⁣
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*realyyyy could’ve used some cilantro but I didn’t have any on hand and my herb garden looks like a barren desert 🌵🤷‍♀️ ⁣

04/09/2019

I love what I do bc I’ve been in your shoes 👇⁣
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There was a time when I really didn’t feel like myself. I didn’t feel in control. I felt like health decisions weren’t up to me as my concerns were dismissed by my practitioners. ⁣
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I thought that must mean the way I felt was “normal” and, even worse, I believed it was as good as it gets. ⁣
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🚨YOU are the expert of you. If the way you are eating or moving your body isn’t making you feel awesome or if the recommendations you are getting from your doc don’t sit well with you listen to that. ⁣
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If something feels off - it probably is! And guess what? It’s ok to do things differently. ⁣🤓⁣
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I spent ~10 years in a fog from hormonal birth control and trying to follow outdated nutrition advice. And oh hi, I was in school to become a nutrition expert. 🙋‍♀️⁣⁣
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That’s why I get so fired up about this topic and why the purpose behind everything I do is to help YOU take back the driver’s seat of YOUR health and life. ⁣
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More than anything I just want you to know you have more power than you think and, with an understanding of how your body works, you can be in control of how you feel and the direction your life goes. ✨⁣⁣
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Going to share a lot more about my story + what you can do to start reclaiming a balanced mood in a free training and I are hosting this thursday evening. Come hang out and stick around for the Q&A at the end!

Grab a seat here: https://events.genndi.com/register/818182175026328582/81321b23e9

03/26/2019

Anyone else feel like they’re being bombarded with food sensitivity ads (on here and also on tv)?!⁣

Hype aside, food sensitivities are common and can play a role in your overall health picture so we’ll be chatting about them today and tomorrow 🤓.
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Swipe to see typical symptoms of food sensitivities. Keep in mind this is not a complete list. If you want more background info on this you can find my full blog post here: https://www.kaelyrd.com/blog/whats-the-deal-food-sensitivities ⁣
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While the buzz is around finding out a list of foods and chemicals you are sensitive to, there are a few key things to not lose sight of:⁣
1. Testing methods are not created equal. ⁣This is a biggie.
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2. What are the underlying issues that created your sensitivities in the first place? If those aren’t addressed you’ll continue to develop sensitivities over time. ⁣
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3. Do you have a system in place to strategically bring foods back IN after a period of elimination? This is so you don’t get stuck eating like 6 things and afraid to change it up 🙅‍♀️ ⁣
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If you have any Q's leave 'em below: ⁣

@ Huntington Beach, California

03/21/2019

Did you read the latest JAMA article saying eggs are bad for us and spiral into breakfast confusion (again)? ⁣🤦‍♀️⁣
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Before you start throwing out your egg yolks like it’s 1995, let’s take a look past the click-bait headlines. 👇⁣⁣
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Here are my issues with the study:⁣⁣
• It was an observational study so it can not prove cause and effect. ⁣⁣
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• It was based on food recall over a big span of time - idk about you but it’s hard to remember in detail what I ate yesterday let alone a month ago.⁣⁣
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• They used said recall and assumed that the subject's diets didn't change at all for the next ~17 years. ⁣⁣
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• There was no control for other factors that contribute to heart health issues like physical activity, what the rest of their diet looked like, stress, smoking etc. ⁣⁣
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In defense of eggs:⁣⁣
• Fantastic source of choline (a v important nutrient!) ⁣⁣
• High quality protein⁣⁣
• B-vitamins ⁣⁣
• Healthy fats + fat soluble vits ⁣⁣
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At the end of the day real food continues to be your best bet. You can’t convince me that choosing cereal, pastries or doughnuts is nutritionally superior to eggs. ⁣💁‍♀️⁣
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If you are allergic or sensitive to eggs (some people def are), you experience any sort of digestive or inflammatory reaction to eggs or you just don’t like ‘em, by all means leave them out! ⁣⁣
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Otherwise enjoy your omelet and don’t let the headlines stress you out - I’ll be over here doing the same😎⁣🍳⁣

03/20/2019

The best starting place for reducing your inflammatory load = auditing your food ☝️. Why? because we have the most control over this aspect! ⁣
(this is piggybacking off of my last post so go back if you missed it!)
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There are 2 main categories of foods to cut out to improve inflammation: ⁣
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1️⃣Inflammatory Foods:⁣
These are things like processed/packaged foods, refined sugar, inflammatory oils (vegetable, canola, soybean), excessive alcohol, chemical additives, artificial sweeteners and possibly gluten and dairy ⁣
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2️⃣Food Sensitivities:⁣
These are inappropriate immune reactions to foods that cause chronic, systemic inflammatory symptoms. If not identified and removed for a period of time inflammation will remain high. ⁣
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You can DIY this by eliminating some of the common culprits for a period of time and seeing if symptoms resolve or you can keep a detailed food/symptom journal and try to pinpoint reactive foods. ⁣
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If you’d rather not waste time guessing and checking bc the option I prefer to use with my clients is the MRT test + LEAP protocol. It’s a great way to identify reactive foods and build a customized elimination and reintroduction schedule for each individual. ⁣
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For more info on food sensitivities you can check out the blog post I wrote here:
https://www.kaelyrd.com/blog/whats-the-deal-food-sensitivities

If you have other Q's leave 'em below!

03/18/2019

A mentor of mine taught me a great analogy: the inflammation bucket 🔥⁣
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This is an hypothetical bucket in your body that holds inflammation from all of the above sources (and many that weren't listed). ⁣
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When the bucket overflows we have symptoms. ⁣🤕
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If it doesn't overflow due to reduced input OR if we can drain it from the bottom in a safer way, we don't have symptoms. ⁣😊
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We all have different inflammatory inputs and different abilities to empty that bucket healthily. ⁣
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That's why not everyone has issues with the same foods ⁣
or gets headaches from the same chemicals ⁣
or develops the same series of health issues ⁣
or struggles with their weight ⁣🤷‍♀️
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Since inflammation is a MAJOR road block to optimal health I work with each of my clients to determine and reduce their own inflammatory inputs while also working to help their body calm inflammation effectively. ⁣
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There's a lot that goes into this and if you're feeling lost or like you've been spinning your wheels - hey, hi I'd love to help! 🙋‍♀️Your girl nerds OUT over putting these puzzle pieces together. ⁣
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Address

Huntington Beach, CA
92605, 92615, 92646–92649

Website

http://www.kaelyrd.com/

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