Q & A with Nutritionist/Dietitian Mr. Jan Kielmann
Mr. Jan (Yan) Kielmann, MS, CNS, IFMCPc
10 E Vine Street Suite 220
Redlands, California 92373
Phone: (909) 667-7260
What do you recommend about maintaining a healthy diet?
In terms of foods we would recommend low glycemic foods like sweet potatoes, Prickly Pear Fruits and Berries, as well as limited amounts of whole grain breads, pasta and rice with avoidance of high sugar foods and fruits like sodas, jams, sweets and refined grains, potatoes, breads, etc…
Any kind of vegetable at every meal would be good, as well as small amounts of proteins with every meal (nuts, seeds, grass-fed and pastured meats, eggs, wild caught sea-food, etc…)
Of quite large importance is the requirement for organic foods (to avoid agricultural chemicals).
The Environmental working group (www.ewg.org) provides a free listing of foods high in chemical residues (Dirty dozen), and the ones low in chemicals (Clean fifteen).
The dirty dozen, plus all meats, milk and eggs, as well as household items (cleaners) and cosmetics should ideally be organic or at least as “clean” as possible (with reduced toxins).
If finances are a problem, we recommend farmers markets, neighborhoods growers, friends, farm stands, etc. for at least fruits, vegetables and eggs. Joining a community garden would be another option, as well as growing small amounts of fruits, vegetables and herbs on a balcony, terrace or in the back yard.
Farmers also offer CSA’s for produce and grass-fed meats / pastured animals, which can also cut out the middle-men and make organic foods more affordable.
The main goal is to stabilize the blood sugar and make the insulin receptors more responsive again.
What recommendations do you have regarding exercises?
For exercises I would recommend anything that moves the blood. That could reach from simply stretching exercises to swimming, hiking, sports or yoga.
The minimum should be 30 minutes of walking per day, plus some stretching, but ideally exercise should be incorporated naturally into the day (climbing stairs, lifting items, taking a bike, etc…)
Exercise in nature is especially relaxing, which leads me to stress reduction. Chronic stress and caffeine consumption can both increase blood sugar levels and lead to excess intake of sugars and refined foods / food cravings.
Reducing stress to normal amounts is therefore crucial to sticking to healthy habits.