Soooo, women's health research is LIT these days.

And y'all know (omg did I just say y'all?) I'm a card-carrying member of the nerd alert club. As often as I can I'm reading studies, papers, and meta-analyses in order to learn about (and disseminate with you guysss) the latest information I can find related to fitness, nutrition, pregnancy, and everything/anything it means to be a healthy active mama with healthy active kiddos.

A lot of the time I'm surprised (in both good and bad ways) by the data I find. But sometimes, something magical happens: I find evidence that reinforces EXACTLY the kind of stuff I utilize not only for myself but for my community, too. 

So, for those of you who've used my C-section recovery plan, you can imagine how loudly I squealed when I stumbled across a recent randomized controlled trial published in the September/December 2018 issue of the Journal of Women's Health Physical Therapy. 

FYI, randomized controlled trials (RCTs) are legit AF when it comes to research study design. And while all studies should be read with a critical eye, I'm thrilled to say that this one offers some insightful and bona fide evidence as to why I STRONGLY recommend tissue work in my C-section recovery program. And as far as I know, this is the first RCT investigating this topic. 

So go ahead and start reading about the study—I'll catch up with you after I'm done jumping for damn joy over here.

(quoted by Nancy Anderson from her c-section recovery plan)

Dealing With C-Section Related Pain? Evidence Supports Soft Tissue Mobilization for Relief

The authors of this study begin by pointing out a pretty amazing statistic:

Of the 1.27 million+ cesarean sections (C-sections) performed every year in the United States, up to 18 percent of them will result in chronic pain. That's potentially almost a quarter of a million new mamas dealing with chronic pain and dysfunction annually. WTF. 

The team of researchers (all of them physical therapists, most of them with doctorates) wanted to see whether soft tissue mobilization reduced pain and improved function and scar mobility for women who've undergone C-sections. To determine this, they recruited 28 women with C-section pain and randomly divided them into two treatment groups:

• Group 1 got superficial abdominal and lumbothoracic massage in addition to superficial skin rolling of the painful scar
• Group 2 recieved this plus abdominal myofascial release and direct deep scar tissue mobilization

After four treatment sessions, both groups saw statistically significant improvements in pain, scar mobility, and scores on the Oswestry Disability Index, aka ODI (this is considered the gold standard for evidence-based outcome measures of back pain treatment). These positive benefits were the same regardless of BMI and number of prior C-sections. 

The authors conclude succinctly: "This study demonstrates that 4 sessions of [soft tissue mobilization] techniques are effective in reducing stable chronic pain following C-section." Can I get a, 'yasssss!'

UGH: It just FIRES me UP to see therapists, researchers, and scientists carrying the banner and doing more research on important topics like this! This is what we need to have the tools and backing to PUSH for better standard of care for c-section Moms.  This is a big WIN for us. 

Any drawbacks of the study? Relatively small sample size, for one. There also was some missing follow-up data for a few of the subjects, and notably missing was a true control group that got only "sham" treatment (which, the authors point out, is tough to do in physical therapy practice, anyway). 

But the researchers used reliable and valid outcome measures—including the ODI, the numeric pain rating scale ("rate your pain on a scale of 0-10," which is surprisingly accurate and consistent), average scar tissue pain pressure threshold (as measured with a digital pressure algometer), and the modified adheremeter (a nifty little tool used to measure scar tissue stretchability). 

Plus, the trained therapists providing the treatments were blinded to the results of the outcome measures, and the subjects and people who measured the pre- and post-treatment results were blinded, too—greatly reducing the chance for bias.

AND I'd be remiss to point out something that I'm sure a lot of you guys have noticed—these women only underwent FOUR sessions of tissue work. Just FOUR! Imagine how much more improvement could be seen after ten, twelve, or more sessions? 

It's exciting to think about.

Learn About Soft Tissue Mobilization (And So Much More) In my C-Section Recovery Plan

There's something really interesting about this study I haven't mentioned yet: 

There were no significant differences in the outcomes between the two groups—the superficial treatment offered to the women in Group 1 was just as effective as the combined deep plus superficial treatment offered to the women in Group 2. 

I'm actually a little surprised but at the same time kinda happy to hear this, because it suggests that even simplest at-home work we do on ourselves can reduce C-section pain and improve scar mobility.

I mean if that ain't butt-kicking self-care, I don't know WHAT is. 

That said, I believe that if we don't address the deeper core and organ layers affected by our C-sections (which I tell you how to do yourself in my program), then we're simply not going to heal and thrive as optimally as possible—and we're potentially setting ourselves up for longer-lasting complications. Additionally, the authors logically point out that if their sample size had been larger, the data may have been more accurately able to shake out any differences in superficial only vs. deep plus superficial treatment (I agree with this).

We go into ALLLLL sorts of detail about this in my C-section recovery program. I tell you:

• When and how to self-mobilize both superficial AND deep layers
• Explain the many (surprising) ways your external AND internal scarring is likely affecting your health (and your sex life, and your gut, and your lymphatic system, and your body image, etc.)
• When to consult with a physical therapist or other women's health professional for extra help

But true to my shotgun approach for optimal healing, I also talk about topical treatments, nutrition, and a lot more—all the other tools in our disposal we can use to optimize our healing and recover from the trauma of a cesarean delivery. 

Interested in learning more? Get in touch with me with your questions and be sure to check out my one-of-a-kind C-section recovery program. It has already helped hundreds of women, and I'd be honored if it found its way into your recovery corner. 

XOXO, Nancy

5 Benefits of Sulforaphane—And How to Get More of It In Your (And Your Kids') Diet

I don't know about you guys, but I have a pretty serious relationship with veggies. I mean, they taste yummy AND they're exceptionally good for you? 

Yeah, pretty much love at first sight. 

And I looooove when new research comes out explaining the incredible benefits of specific compounds found in veggies. As far as I'm concerned, the more details I know about the food I'm eating and why it's so good for me, the more likely it is that I'll consume it on the reg—and keep coming up with creative and tasty ways to get my kids to eat it, too. 

One compound that's been making big news in the nutrition world lately is sulforaphane. I want to share some info about it now, but fair warning: after reading this article, you may end up with an insane craving for broccoli. 

Understanding Sulforaphane

Sulforaphane is an organic sulfur compound belonging to a group of phytochemicals known as isothiocyanates. It's predominantly found in cruciferous veggies, including broccoli, Brussels sprouts, broccoli sprouts, kale, bok choy, cabbage, and cauliflower. 

Okay, technically sulforaphane isn't in these veggies—rather, it's stored in a precursor form and then enzymatically transformed into sulforaphane once the veggies are frozen, chopped, crushed, chewed, etc. (this actually evolved as a protective plant response to ward off insects). When ingested, the compound is a virtual health elixir for humans. 

And no, I don't think I'm being dramatic about this—just take a peek at the what the research has to say. 

5 Benefits of This Powerful Phytonutrient

There are a gazillion scientifically-significant benefits of sulforaphane. For the sake of time, I'm highlighting just a handful:

1. Prevents or slows cancer growth.

Eating just three servings of broccoli per week may reduce a man's risk of prostate cancer by as much as 60%. This promising bit of data makes sense when we learn that sulforaphane is chemo-preventive—the anti-cancer compound actually triggers programed cell death (apotosis) in colon, prostate, breast, and lung cancer cells. 

2. Alleviates and prevents chronic illnesses. 

Sulforaphane has been shown to strengthen the immune system, reduce inflammation, enhance metabolism and fat burning, improve blood glucose control, raise "healthy" HDL cholesterol levels, and offer a host of other biological effects—a legit grab bag of "good for you" benefits. For this reason, study after study has found that sulforaphane can prevent and manage a wide range of chronic conditions, including diabetes, heart disease, obesity, and even depression and anxiety. 

3. Provides anti-aging benefits. 

Sulforaphane has been shown to squash oxidative stress—a type of cellular damage linked to aging. In the skin specifically, it protects against damage caused by ultraviolet radiation, one of the leading causes of wrinkles, sun spots, and skin cancer.

4. Reduces symptoms of autism. 

In a randomized double-blinded study published in the peer-reviewed Global Advances in Health and Medicine, researchers discovered that adding sulforaphane to the diet of children with autism reduced common behavioral symptoms. Improvements were seen during the study itself and after a 3-year follow up. 

5. Improves cognitive function.

Research has shown that sulforaphane can improve cognitive function in people with hepatic encephalopathy (impaired brain function due to liver damage) and traumatic brain injury. And for people with Alzheimer's dementia, sulforaphane can reduce neurobehavioral deficits, at least in part by reducing the impact of amyloid plaque build-up in the brain. 

It's a safe bet to say sulforaphane offers neuro-protective benefits for people with typical brain function, as well. This is no small thanks to the fact sulforaphane has been shown to increase the production of BDNF (brain-derived neurotrophic factor), aka "Miracle Gro" for the brain. 

Better wellness for brain AND body? Clearly this little compound packs a powerful punch!

How to Quarterback Sneak Sulforaphane Into Your Family's Diet 

If your family is anything like mine, then eating veggies isn't seen as a chore to tick off the list—it's just a part of daily life. Don't get me wrong, though—sometimes my boys still groan about the green stuff. 

To make sure you're getting the right amount of sulforaphane-rich veggies in your diet without completely boring your taste buds, try these tips:

• Add frozen broccoli sprouts into your morning smoothie.
• Steam broccoli florets and top with ghee and salt. 
• Try "riced" cauliflower seasoned with coconut aminos for an Asian-inspired side. 
• Make a homemade coleslaw with raw cabbage.  
• Sprinkle ground mustard seed over your cruciferous veggies—this popular condiment contains an enzyme that makes it easier for your body to absorb sulforaphane. 

How much of sulforaphane do we need, exactly? So far, the research hasn't quite confirmed a single optimal dose. But if we base it off of bioactive doses observed in animal models, then around 0.1 to 0.5 mg of sulforaphane per kilogram of bodyweight seems sufficient (although more may offer additional benefits). 

This works out to around 7 to 34 milligrams per day for a 150 pound person, or around 10 milligrams for a typical 6-year-old kid—NOT a lot. You can get a whopping 73 mg in a 1 ounce serving of broccoli sprouts (which have up to 100 times more of the sulforaphane precursor, by weight, than mature broccoli or cauliflower). 

Unfortunately, the precursor to sulforaphane is heat sensitive—meaning if you cook your veggies too much, the potency of this compound will go down. On the other hand, heating it up to a certain extent may actually increase the sulforaphane content, since a temperature change can induce the enzymatic process required to turn the precursor into the actual compound we want. 

Your best bet? Eat your sulforaphane-rich veggies raw or lightly steamed whenever possible—or consume a few extra servings to make up for the reduced potency induced by cooking. 

Besides, getting an extra amount of an anti-cancer, antioxidant, antimicrobial, anti-inflammatory, anti-aging, neuro-protective, and anti-diabetic compound doesn't sound like such a bad deal, anyway.

More babies are being born via Cesarean section now than ever. The thing is, C-sections are medically required in only around 19% of births. Surgery when it's not necessary...hmmm. What the heck is going on?

A few decades ago, we were repeatedly told to avoid or limit eggs (or at least the yolk) because they were going to give all of us cholesterol up the wazoo. Then the US Dietary Guidelines went ahead and finally removed that BS in 2015. Eggs are finally realized—as they always should have been—as a health food.

That's it: we're officially in the middle of sanitize-your-hands, pack-your-spare-tissues, cough-into-your-elbow season. You know, the time of year when everyone and their mother (literally) is sneezing, blowing their nose, and in general feeling a bit blah.

Colds, flu, pneumonia—ain't nobody got time for that. If you want to keep your immune system large and in charge at all times of the year (and especially now), consider adding a few supplements to your daily routine.

Which ones should you choose? To save you time and money (and spare you the headache of scrolling through page after page on Amazon), we're highlighting some of my top picks—starting with an innovative immune-modulating supplement called Moducare® this one is the top choice for immune support!

Immune Enhancing 101: The Benefits of Moducare®

Dr. Jim LaValle is a metabolic health specialist, board-certified clinical nutritionist, and clinical pharmacist who's talked a lot about the importance of immune modulation when it comes to promoting increased immunity. Note that immune modulation is a bit different than immune boosting, though we want both for a stronger immune system.

As Dr. LaValle puts it, supplements which modulate your immune system help re-establish, and then strengthen, an appropriate immune system response. Compare this to products which are considered immune boosting—if a "boost" is given to an uncorrected and faulty system (e.g., an immune system that's been thrown out of whack by chronic stress, sugar, and other toxins), then you may end up only accentuating a busted or abnormal immune response. So while "immune-boosting" supplements DO have their place, you want to make sure you're doing what you can to modulate and restore normal immune function, as well.

Enter Moducare®. This patented supplement contains phytosterols and phytosterolins—plant fat compounds naturally found in things like fruits and veggies. These sterols and sterolins enhance proper immune cell activation so that your immune cells can do what they do best—protect and fight against harmful germs and foreign invaders.

Specifically, research has found that Moducare®:

• Restores the balance between T-helper 1 to T-helper 2 cells (key players in your adaptive immunity)
• Modulates the stress response, and
• Reduces immune system hyper-reactivity (an over-the-type response seen in conditions like allergies and autoimmune disorders)

Moducare® also improves the ratio between two hormones, cortisol, and DHEA. This is critical because when your cortisol-to-DHEA ratio is elevated, your body's ability to produce antibody-creating immune cells is suppressed. And in at least one double-blinded placebo-controlled study, subjects taking Moducare® were found to have healthier immune systems compared to the placebo group, thanks to the supplement's ability to minimize the rise in stress hormones in response to exercise.

To learn more about Moducare®, visit kyolic.com.

Additional Supplements to Include in Your Immune-Boosting Rotation

Probiotics

Taken intermittently throughout the cold and flu season, probiotics "top up" your gut microbiota and make sure you have a diverse and healthy population of friendly bacteria living in your GI tract. This really matters, because your gut microbiome and immune system are so closely linked that the bacteria living there have been called the "forgotten organ." Turns out these little bacteria aren't a bunch of freeloaders living inside your intestines and gorging on your food—they actually help your body metabolize and absorb nutrients, reduce inflammation, and most notably enhance your immune system.

Look for a high-quality product that provides at least 1 billion colony forming units (CFU) per day, although some people opt to take as much as 10 billion CFU or more.

Fish Oil

Fish oil—particularly the omega-3 fatty acids EPA and DHA found within it—is known as a potent anti-inflammatory that does everything from boost your immune health to lower the risk of heart disease. This supplement is a biggie—aim for at least 1,000 milligrams of EPA + DHA per day.

Kyolic Aged Garlic Extract

Garlic has long been known as a natural anti-inflammatory and antioxidant. Research shows it can improve heart health and even reduce the risk of certain ailments like diabetes, stomach cancer, and osteoarthritis. Aged garlic extract has also been shown to promote increased biodiversity in the bacteria living in your gut, which as we've seen supports a healthy immune system.

A recommended dose based on the literature is around 600 milligrams per day.

Vitamin D3

Research has found that children taking supplemental Vitamin D3—an essential vitamin for bone health, brain health, cardiovascular health, and gut health—have a 40% reduced risk of falling ill with the flu. According to the U.S. Institutes of Medicine (IOM), the recommended daily dose is around 800 international units (IU) for adults, but research indicates that anywhere from 1,000 to 2,000 IU per day is safe and beneficial.

Magnesium

Both animal and human studies have found that supplementing with this mineral can boost immune system function thanks in part to maximizing antioxidant capacity. Magnesium has also been found to help you sleep, which is important for keeping your immune system functioning properly.

Most adults should aim for 150 to 350 milligrams per day. Magnesium citrate is a readily bio-available form of this mineral, but just be aware that it can induce a laxative effect—so introduce slowly. 

Conclusion

Question: does your kitchen counter have to look like a mini-pharmacy every morning as you're taking your supplements this cold and flu season?

Answer: not necessarily, especially if you commit to maintaining healthy habits that naturally support and optimize immune function. We're talking the biggies, like getting enough quality sleep, exercising, staying well-hydrated, and minimizing/eliminating dairy, sugar, gluten, and alcohol from your diet. And it's worth remembering that supplements are never a replacement for sound lifestyle choices, especially regarding your nutrition and activity level.

BUT the right supplements can be powerful health enhancers (and sometimes necessary) which will give you the extra BOOST of badassery you need to avoid falling ill—or at least recover faster from illness in the event that some germs do find their way into your body. And while we've gone over the tried and true supplements that have worked for us, you ultimately need to do some trial and error to find which brands and supplements work best for you.

Just please do us a solid and chat with your doc before starting or stopping any new supplements, especially if you're taking any medications or dealing with a chronic illness, okay? K thanks.

xo

Source

https://www.youtube.com/watch?v=wBKTcTQpd38

https://fastlifehacks.com/dr-rhonda-patricks-supplements-list/

https://www.kyolic.com/supplements-i-use-and-trust-for-healthy-heart-and-gut-dr-james-lavalle-r-ph-m-s-ccn/

https://www.livestrong.com/article/541353-what-is-magnesium-citramate/

https://www.medicalnewstoday.com/articles/161618.php

https://news.osu.edu/omega-3-reduces-anxiety-and-inflammation-in-healthy-students/

https://www.healthline.com/nutrition/how-much-omega-3

https://www.thorne.com/products/dp/moducare-reg

https://www.hopkinsmedicine.org/research/advancements-in-research/fundamentals/in-depth/the-gut-where-bacteria-and-immune-system-meet

https://www.consumerlab.com/answers/how-many-cells-or-cfus-should-my-probiotic-have/probiotic-cells-CFU/

https://www.ncbi.nlm.nih.gov/pubmed/14506478

https://www.researchgate.net/publication/328110687_Effect_of_calcium_and_magnesium_supplementation_on_minerals_profile_immune_responses_and_energy_profile_of_ewes_and_their_lambs

Posture is one of those elements of health that can have a dramatic impact on you. But, because it's so automatic for most of us, it can be hard to consciously improve. And since I'm all about PRACTICAL and EFFECTIVE when it comes to healthy life changes, I love finding tools that help hardworking moms, like us, make a positive difference in the way we look, feel, and function—especially when it comes to largely subconscious influences like posture.

This is the main reason why I love kinesiology tape, which has been around since the 1970s (you may know it by it's the most popular brand name, RockTape, but there are tons of options out there). While the research is a bit mixed on its true efficacy—a few systematic literature reviews have found inconsistent evidence supporting its purported benefits—studies at least seem to point out it's unlikely that kinesiology tape is harmful, and that perceived benefits (aka placebo effect) shouldn't be ruled out.

In other words: kinesiology tape is almost assuredly not going to hurt you, so if you try it and it helps, why the heck not use it?

Understanding Kinesiology Tape—And The "Bad" Posture it Can Help Fix

I have personal experience using kinesiology tape with my chiropractor. For me, it's been a HUGE game changer for improving my posture.

The basic premise is that the tape acts like a mini-feedback system. After applying kinesiology tape to your body (with the body in an ideal posture), the tape provides real-time tactile cueing for as long as it's on you (quality brands should last around 2 to 3 days). Any time you deviate from that ideal posture, you'll feel the pulling of the tape and be prompted to correct yourself. It's basically like a higher tech, more effective version of snapping your wrist with a rubber band.

Other reported benefits of kinesiology tape include:

• Reduced pain
• Improved blood and lymphatic flow (by slightly lifting the skin and increasing space for tissue perfusion)
• Reduced muscle and tissue tension

Like I said, the jury's out on how legit these benefits actually are, but considering how many people use kinesiology tape (including professional athletes), I think you'd be hard-pressed to say that people aren't finding success with this tool.

Before we go into the how-to's of kinesiology tape, I think it's worth taking a moment to define what I mean by "better" posture. In an ideal world, our posture will look like this:

• Head is neutral with the gaze straight ahead (chin not pointing forward nor up)
• Ears are lined up with shoulders, hips, knees, and ankles
• Shoulders are down and relaxed (not rounded forward)
• Curves of the spine are neutral, with posterior neck and anterior trunk muscles relaxed yet engaged and elongated
• Ribcage and pelvis are neutral and not sticking out (the "cup" of your pelvis isn't tilting forward or backward)
• Knees have a slight bend

Starting any functional task from this position is ideal because it minimizes strain and tension on our tissues and joints, encourages appropriate core muscle activation, supports ideal breathing patterns, and yes—helps reduce the presence and appearance of a mom pouch.

Research even shows that improving your posture can improve your mood. You read that right: we're talking about physical AND psychological benefits to standing up straight with your shoulders back!

Ladies—improving your posture take practice and time, but don't give up—it's truly worth it. And if something like kinesiology tape safely helps you, then have at it.

3 Ways to Use Kinesiology Tape for Better Posture

1. Taping to correct hyperlordosis.

Hyperlordosis basically looks like walking around with the butt sticking out and the pelvis tilted forward. This can cause serious shortening of the hip flexors and lead to a lot of low back pain.

A basic correction is the standard H technique. Put two pieces of tape on either side of the spine, extending from the belt line up to the mid back. Then apply a strip of tape running perpendicular to the spine in the low back area, from hip to hip (be sure this strip extends over the other two upright strips).

2. Taping to correct forward head.

If your neck is frequently sore and achy after using a computer, smartphone, or while out and about in your daily life, you may be straining the tissues in your cervical spine by continually sticking your head forward.

Here's one variation of the forward head/neck pain technique to try: Apply two pieces of tape on either side of the spine from the lower shoulder blade up to just below the hairline. The third piece of tape goes perpendicular to the spine and the other two strips at the base of the neck and along the upper traps.

3. Taping to correct rounded shoulders.

This technique prevents general slouching, scapular protraction, and shoulder internal rotation (which can cause shortening in the pecs, upper back pain, and a disruption in your breathing if left uncorrected).

Use the posture X technique for this one. You'll measure two strips of tape, each running from the tip of one shoulder to the opposite armpit, then apply the tape in the shape of an X at the upper back.

For best results, I STRONGLY encourage you to consult with a physical therapist, chiropractor, or any other person certified in the use of kinesiology tape FIRST. They can put the tape on correctly and then teach you how to do it yourself (or teach someone how to help you). If you're postpartum or pregnant, finding a pre or postnatal specialist is even BETTER, because these pros can help you in regard to other unique issues you may be facing, including diastasis, weakened and dysfunctional core activation, pelvic girdle pain, and so on.

Ladies, have any of you tried kinesiology tape before? Let me know what you think! Need more help with posture positioning and healing your core post pregnancy? You can download my full ab rehab program here: Nancy Anderson Fit Ab Rehab Program.

xo,

Let’s talk postpartum core strength! The number one goal I hear from my post-pregnancy clients is to get flat abs again. The muscles in your pelvic floor become stretched and often weakened during pregnancy & after birth. If you're experiencing lower back pain, pressure, pain, bulging, coning, or overall discomfort, something needs to change. Lots of women get ab separation during pregnancy and rehabbing your core afterward takes lots of hard work, intention, and time. You don't HAVE to live with the "mommy pouch." You CAN bring those abs back together, tighten your core, and have a flat tummy again. If you've tried your "typical" ab exercises and still aren't getting any closer to your pre-baby abs (or even making things worse), then we need to first take a step back and strengthen and reactivate in a way that's safe and effective. 

Breathing is arguably the most important part to really nail down the best results in rehabbing your abs postpartum. You have got to learn how to do this properly. You also need to apply the pattern - inhale and release, exhale and engage to every single breath you take all day long. Let’s review a few things about proper breathing and suggestions for those struggling. Please comment below with any issues you’re having and I will try to help!

Proper Breathing Technique

When you take a deep breath in and your diaphragm contracts down, it stimulates the vagus nerve. When the vagus nerve is stimulated, this sends a message back up to the brain telling you to relax. Lots of wonderful things happen when we relax. We sleep better, we are more calm, less frustrated/anxious, we go to the bathroom easier (#2), sex is better, our lymph system function improves, food digests better, and so much more.

So, what happens if you have a shallow breathing pattern and the top of your chest and shoulders move primarily when you take air in (which is how most people breathe)? Well, cortisol happens— your body is thrown into a flight or fight stimulus as this is your stress hormone. No one needs that extra stress, life is hard enough especially if you’re a new mom, so let’s break it down a bit more and get you into a correct deep breathing pattern. Aside from this, improper breathing is not helping to heal or strengthen your core unit.  With every breath you take, you are either helping your abs or hurting your abs. Let’s make sure we are helping them:

Step 1: Get your ribs to expand out in a 360 fashion when you breathe. Your belly shouldn’t be the only thing that moves.

Step 2: Get 360 expansion of not only your rib cage, but directly underneath your rib cage, as well. Correct breathing is not belly breathing. It’s a 360 expansion of not just your rib cage, but your torso as well.

Step 3: The last step is learning how to use this breathing system for exercise. If you get correct expansion of your entire abdominal wall, you will be able to maintain some core tension (but not holding breath) through an exercise while breathing for both the inhale and exhale. When done correctly, this will take core work to a whole new level. Without this tension and proper expansion on the inhale, you will not be able to maintain spinal stability and your body cheats to make it happen by either going into a shallow breathing pattern or holding your breath.

Breath Holding

There is a time and place for proper breath holding, like when you are maxing out your deadlift, but if you are suffering from back or neck tightness, hernias, abdominal separation or pelvic floor issues, you really need to take a closer look at how you manage pressure in your core and why that misutilization of pressure is causing issues. If you lift heavy or go hard and practice holding your breath to increase pressure in your core to get through plyometrics, planks, or heavy lifts- please stop doing this for now. Go lighter, and go slower and move through the exhale never holding and bracing your breath or core— make sense?

Now, let’s get it!

Even if you are not a mom or a c-section mom, this breath WILL get your diaphragm moving down and get your pelvic floor engaged.  For those who really struggle to get air into the whole canister and not just the chest and belly, I think this breath variation can be particularly helpful. Learn what it feels like to feel your diaphragm MOVE down and your canister to expand ALL over front back sides and down.

Breathing is only a small part of finding success in rebuilding your core post-pregnancy. My full Ab Rehab program goes into depth on breathing techniques and strengthening and healing your core as a whole, from the inside out. You can download the Ab Rehab program on my site: NAF Ab Rehab Program.

Cheers to a happy, healthy, and core-engaged breath, ladies!

xo,

Heard of mitochondria?

You may remember them from grade school biology class. I fondly recall them as “the powerhouse of the cell.”

Yeah, you remember these guys: those little organelles inside all your cell that convert food and oxygen into cellular fuel?

Well, turns out these little guys are absolute CHAMPIONS for your well-being, and when working properly can really optimize your health.

On the other hand, when your mitochondria aren’t working properly, you’ll probably feel it.

Understanding Mitochondrial Dysfunction

Check this for a laundry list:

Low energy. Chronic pain. Weakness. Mental fogginess. Memory loss. Impaired metabolism. Weakened immunity. Vision and hearing problems. Accelerated rate of aging. Increased risk of obesity, liver disease, heart disease, and more (take your pick).

These and other issues are associated with mitochondrial dysfunction.

What’s messing up your mitochondria in the first place? It’s generally a hodge podge of lifestyle and environmental factors, like toxic exposure, chronic stress, and junk food.

Now, in order to deal with these kinds of stressors, your body ends up producing chemically unstable metabolic by-products called free radicals. And like rust on a bike, free radicals “oxidize” your cells (and the mitochondria inside them), which essentially damages them and accelerates their aging process.

So, how to fight free radicals, restore mitochondrial health, and slow aging?

• Learn what healthy eating ACTUALLY looks like.
• Follow a sustainable, challenging, safe, and evidence-backed workout program.
• Most importantly, start seeing your healthy life choices as things you’re doing not “just” for the benefit of your aesthetics or performance, but also for the sake of your cellular and mitochondrial health, too.

Because the truth is, your body doesn’t have to start “breaking down” in your 40s, 50s, and 60s. We can control and influence WAY more of the aging process by upgrading what we do in our daily routines. Enhance your daily routine with Nancy Anderson Fit’s Bible Diet, a lifestyle diet that compliments your body, health, immune system, energy levels, sleep cycles, and get you L-E-A-N.

xo,

Green smoothies are a healthy and delicious snack with lots of benefits! Some of these benefits include:

• If you or your kids struggle with eating your recommended amount of vegetable servings, green smoothies are the perfect solution
• An energy boost!
• A great source of antioxidants
• Improves gut health
• Reduces cravings
• Improve Mental clarity

A green smoothie would be a great part of a healthy routine menu. I’ve compiled 9 amazing recipes for you to try. Happy blending!

Best Green Smoothie Recipes

Ginger Spice

This creamy, low-carb smoothie is a great way to start your day and get into fat-burning mode. The ginger is also great for digestion.

Ingredients:

• 1 ½ cups almond or cashew milk
• 2 tablespoons raw almond butter
• 2 teaspoons grated ginger
• ¼ teaspoon grated nutmeg
• 1 handful baby spinach or greens of choice
• 1 serving vegan protein powder of choice

Place all the ingredients in a blender and blend until smooth and creamy.

Green Breakfast

I crave nutrient-dense foods that fill me up and keep me going for hours. This smoothie is the best way to start your morning. So healthy!

Ingredients:

• 1 lemon, quartered (washed and unpeeled)
• 1 whole avocado, peeled and pitted
• 2 stalks celery
• 2 cups spinach
• ½ bunch parsley
• ½ bunch cilantro
• 1 organic cucumber (washed and unpeeled)
• 1 teaspoon organic extra-virgin olive oil
• pinch of sea salt
• Water

Place all ingredients in a blender. Blend together until smooth, adding water, as needed for desired consistency.

Green Machine

This bright green smoothie gets its creaminess from nutrient-dense avocado, an excellent source of all 9 essential amino acids that our bodies need to build muscle, as well as the omega 3 fats our brains and hearts need to be healthy. The green tea is loaded with bioactive compounds and helps us increase fat burning.

Ingredients:

• 1-1 1/2 cup of unsweetened almond milk
• 1/4 cup full-fat coconut milk
• 2 ounces (about 2 big handfuls) baby spinach leaves
• 1/2 small avocado
• 2 tablespoons hemp seeds
• Juice of 1 lime
• 1 packet green matcha tea (about a teaspoon)
• 1 serving vegan protein powder of choice

Place all ingredients into a blender and blend on high until smooth.

Triple Green Smoothie

Full of high-quality fat with coconut milk and avocado, this smoothie helps you burn fat and keeps you fueled!

Ingredients:

• 1/3 cups full-fat coconut milk
• 1 serving vegan protein powder of choice
• 1/2 avocado
• juice of 1 lime
• 1 large handful baby spinach leaves

Place all the ingredients in a blender and blend until smooth and creamy.

Lean and Green

A protein smoothie perfect for post-workout or for a mid-afternoon pick-me-up!

Ingredients:

• 1 serving vegan protein powder of choice
• 1-1 ½  cup water
• 1/2 medium avo, pitted and peeled
• 1 roma tomato
• 1 handful of raw spinach
• 1/4 unripe banana

Creamy Green Apple Smoothie

You might think of fresh-cut grass when you sip this yummy smoothie for breakfast! It has an earthy, herbal flavor with a touch of sweetness from the apple. If a tart taste does not appeal to your taste, you can use a Red Delicious or Gala apple instead. This smoothie contains about one-third of your daily fiber requirement in one tasty glass.

Ingredients:

• 2 cups spinach leaves
• 1 green apple, peeled, cored, and chopped
• 1 teaspoon chopped fresh thyme
• 1 cup unsweetened coconut milk (from a carton)
• 1 avocado, peeled and pitted 3 ice cubes
• 1 serving vegan protein powder of choice

Green Pear Protein Smoothie

Flaxseed isn’t just packed with protein, it’s also a wonderful source of omega-3 fatty acids, soluble fiber, and insoluble fiber. The fat and fiber are crucial for slowing digestion and reducing the speed at which sugar is absorbed. Add an extra teaspoon of flaxseed for a mega boost of these nutrients.

Ingredients:

• 1 serving vegan protein powder of choice
• 1 cup torn kale leaves
• 1 Bartlett pear, cored and chopped
• ½ English cucumber, cut into chunks
• ½ cup water
• 2 tablespoons sunflower seeds
• 1 teaspoon flaxseed
• ½ teaspoon

Island Dream Smoothie

A creamy, light way to start the day with a touch of greens and have you dreaming of the beach!

Ingredients:

• ¾ cup unsweetened almond milk
• ¾ cup full-fat coconut milk
• 1 tsp NA, GF pure vanilla extract or unsweetened vanilla powder
• 1 serving vegan vanilla protein powder
• 1 tsp ground cinnamon
• 1 handful baby spinach

Place all the ingredients in a blender and blend until smooth and creamy.

Green Smoothie Reverse Natural

Here’s a recipe with healthy carbs and healthy fats!

Ingredients:

• 1 cup spinach
• 1 cup kale
• 1 cup almond milk
• ½ chopped avocado
• 1 1/ 2 cups ice
• ¼ teaspoon vanilla extract
• 1 serving vegan protein powder of choice
• Stevia or other natural sweetener to taste
• Optional: Add a little Hi-Maize as a source of resistant starch

Place all the ingredients into a high speed blender and blend until smooth and silky.

If you prefer any of these smoothies to have a touch more sweetness, add the Stevia last to achieve the sweetness you want. The advantage is Stevia won’t raise your blood sugar like sugar. I don’t recommend artificial sweeteners since some can cause your pancreas to release insulin. Stevia is available at most supermarkets. Some Stevia sweeteners contain erythritol, a sugar alcohol. Erythritol shouldn’t cause your blood sugar or insulin level to rise and is not synthetic.

I hope you love these recipes! Give them a try, and let us know which one is your favorite! If you are making these for the kiddos-- skip the protein powder or, if you want to include it, make sure to check with your child’s pediatrician first. Enjoy!

xo,

Check out our nutrition guides: 10 Day Detox, 30 Day Slim Down, Bible Diet, and Pregnancy Nutrition Guide.

When I woke up Saturday (11/11) morning around 6am, I noticed I was having contractions- which felt like period cramps.  I didn't put this together that they were actually contractions until my water "broke" (but really just started leaking little by little) around 11am.  

We had planned to take Kenzie to play "video games" aka Dave and Busters (his new favorite thing to do) that afternoon and I quickly realized after my water started leaking that we probably wouldn't make it. I quickly changed my story and told him that instead he was going to get his special surprise that baby Leo bought him (a new bike). Luckily he was cool with that. 

I called my OB and told her my water broke around 11am. She told me since my last birth was a c-section that they would want to monitor me a bit closer so to be at the hospital around 4pm at the latest.  Contractions were coming but sporadic and not at all uncomfortable. I could easily move and talk through them. 

I had actually already scheduled a repeat c-section with her for the upcoming Wednesday bc I tend to have big babies and since I was overdue the chance of me being able to have a VBAC with a baby that was close to Kenzie's birth weight (9 lbs) was slim. If you haven't read Kenzie's birth story you can find it here: https://www.nancyandersonfit.com/blogs/news/kenzies-birth-story

I decided that I wanted to schedule a c-section and not keep waiting to go into labor naturally since I was already overdue. I knew that the outcome of trying to VBAC a big baby out of my small pelvic inlet (what I learned from my first labor and delivery) would probably not work out for me. However; since I went into labor on my own IE water breaking my doctor and I confirmed on that phone call that the plan was to try for a VBAC. 

So, I hung up with her and we went about our day staying at home. We played outside with Kenzie, made food, watched tv and waited for things to pick up. We have no family on the west coast so it's just my husband and I. I called our nanny (who bless her heart had basically been on call every weekend for 3 weeks) and she came over around 230pm. 

By now Kenzie knew something was up. He didn't want me to go to the hospital unless he came along. He was getting very clingy and emotional. It sort of broke my heart- his whole world was about to change. I was trying to stay calm because now I am thinking well F*CK this might be a long ass night (I had a VERY long labor with Kenzie), I need to conserve energy and stay relaxed.  So my husband took Kenzie to target to pick up a few things for me (headphones, batteries for my tens machine and pads for post hospital). By the time he came back poor Kenzie was sleeping (passed out from crying so hard) and it was time to head to the hospital.

We got to the hospital around 5pm, checked in and went to triage.  There they tested if my water broke (which it did) and checked my cervix (3CM and 70% effaced).  This was great news to me b/c with Kenzie I started at 1.5 and 50%.  We stayed in triage a while, not much happened.  I was having contractions but easy ones and about 5 min apart but not consistent.  Some were 1 min some were 10 minutes.  Sometimes I didn't even know I was having one. I kept having to ask how often they were happening. 

I think we were in triage for a couple hours then they took us to labor and delivery. I got set up, met my nurse (Sara- who was freaking amazing) and started laboring for a while longer.  I actually don't remember how long but I know we watched a whole movie and then some. Things just weren't moving quickly. I was staying at 3-4 cm and my body wasn't kicking the contractions into high gear. Since I've already had a c-section it is a risk to have a rupture if your uterus has too much wear during a long labor plus my water had broke so now time was also an issue bc of the risk of bacteria or infection for mom and baby.  

We decided to start a very low dose of pitocin to try to speed things up. I'm not a fan of medicine however I would rather have medicine like pitocin and have vaginal birth than have to have a repeat c-section. Now at this point- my thought of going natural (no meds or pain killers) is out the window in my head b/c I labored without any meds or pitocin with my first for 20 hours and I know how painful our own contractions can be but dealing with pitocin contractions without pain meds? OH hell no. Not interested. Until my pain level got to a 6/10 though the nurse said we can hold off on the epidural.  I was at like a 2, even with the pitcoin. 

Now this is where shit got scary. About 30 minutes after we started pitocin, I was sitting on the birth ball and my nurse rushed in the room telling me to please quickly get back into bed and lay on my left side. She put an oxygen mask on me and told me to take long deep breaths. She then hit some call button (to the nurses station?) and said she needed "more people now" and I am internally freaking the f*ck out bc obviously something is wrong. She then move me to all fours.  By now there is like 5-10 people in the room with the on call OB (mine wasn't there yet) and they are talking about how the baby's heart rate had dropped too low and they are trying to position me plus give oxygen to bring it back up. Which it did come back up- he actually recovered "beautifully" they said- which honestly in that moment made every single workout and healthy lifestyle choice for the past 10 months 100% worth it. Strong Mom = Strong Baby. Does this mean that bad things can't happen in healthy labors? No. But it was reassuring to me to know that I did everything to my knowledge to prepare my body and baby for stressors (exactly like this) that can be put on them during labor. 

So they then turned off the pit. My OB ordered a epidural (in case it happened again and we had to do an emergency c-section).  I honestly wanted to say fuck it right then and there and have another c-section which is what I told basically asked my OB via phone. That was enough for me. She said although it was scary to me- this happens in labor and maybe the cord got pinched during a more intense contraction.  She noted it wasn't time to throw in the towel yet- a VBAC was still possible.  We decided to let my body labor on its own and see what happens. They planned to assess and check me again at 4am and see where I was at. 

A couple hours passed- still was 3-4 centimeters. By now I had the epidural, which by the way makes contractions a BREEZE lol. Such a huge difference than no epidural. We used the peanut ball and switched my position every 30 minutes.  I had to dilate after all- which was my problem last time. I got to a 5 then started swelling because Kenzie was too big to fit through my pelvic inlet. So basically I got to a 5 then started going backwards because my cervix was swelling. 

Around 1am (I think?) they started pitocin again bc my contractions still weren't picking up.  Around 2am the heart rate dropped AGAIN. My nurse was in the room this time- same routine. She called for help and "more people" put me on oxygen, on all fours everyone rushed in.  I was naked this time by the way ass in the air on all fours, vagina out. In the moment you don't care bc you're just worried that your baby is going to be ok but after all is good you look back like OMG how mortifying. Lol. I'm sure they are used to it. Anyway, this time they gave me a shot of something that basically stops labor.  They checked me again and I was still 3-4 centimeters.  I am sure once I got to 5 I would have started swelling. Same thing, different birth. This time my OB called it- we would have a repeat c-section.  The cord was likely bunched up somewhere or getting caught or pinched and it was getting cut off during contractions. If I was close to a 10 maybe we could have kept going but I had a long way to go and was making like no progress over the course of several hours. 

(my amazing husband was so supportive the whole way. So lucky to have such a great partner in life). 

30 minutes later my OB was there, we reviewed the night, the reviewed some things about the c-section and got ready for surgery. C-sections are hard. I had serious PTSD after my first one.  I was so heart broken over it.  This time- I knew it was possible and I went into labor with an open mind so I wasn't nearly as disappointed.  I just wanted my baby to arrive healthy. 

At 3:53 am Leo was born. Again handful of people saw him before did, I saw a picture of him on my husbands phone before I saw him in real life.  It sucks. C-sections suck. The recovery is hard. I hate the fact that the one thing my body should be able to do as a woman- it can't. If I made 6 pound babies it could (maybe) but not when I made 8-9 lbs babies.  I married a division 1 football player. He is big, then men in his family are just as big or bigger.  It's not will, it's not about 'letting my body to what it's supposed to.'  I tried- both times. The out come was this- c-section or bust. 

At the end of the day, I wouldn't have been able to vaginally birth either one of my babies.  My OB said that my hips are normal sized but my inlet is just VERY narrow and would not fit babies that are 8-9 lbs. After opening me up, she noted Leo wouldn't have fit either, same as she noted with Kenzie.  Some of her tools wouldn't even fit which I guess never happens. 

 I used to be so against medicine.  Pain meds, c-sections, other intervention meds and then I realized through my own experiences that modern medicine is amazing and saves lives and without it I wouldn't probably wouldn't be here and neither would my boys.  So I am thankful for it. I praise it.  It may not always be necessary as many people would argue, but it was necessary for me. Both times. It's a little heart breaking that I will never be ale to experience a vaginal birth as I imagine there is something magical about bringing your baby into this world. 

I am thankful that I had such an amazing hospital, nurses and especially my OBGYN who I just can not say enough great things about.  She was always supportive of my wishes with both pregnancies, she is just above and beyond anything you could ever ask of an OB.  I wish every woman could experience such an amazing rapport with their OB. 

 Leo Maddox Anderson

8 lbs 6 Ounces 

I get lots of requests for ab workouts for pregnancy.  Here are some basic yet effective moves that are safe for all trimesters.

Directions: Try these moves completing 45 seconds of each move (on each side) then 15 seconds to transition to the next move (or to the opposite side).  Take breathers when you need to and try to go through this circuit 2-3 times.  

Tip: If at any time you see "coning" in your abs, refocus on core engagement and activation.  If you are unable to stop "coning" during the exercise, please take the modifications, slow down, or go lighter in weights.  Our goal is to help prevent ab separation and if you are coning we are promoting it.  

If you have any questions please let me know!  Stay tuned for more workouts and workout videos coming soon!  Enjoy! -Nancy