Kids' Nutrition

TOP TIPS ON DEALING WITH PICKY EATERS

It's frustrating when your little one is picky about what she eats. You prepare a tasty dish that gives her a range of healthy vitamins, minerals, and other nutrients...and then she picks at, pushes away, or throws her food on the ground.

Go ahead, you can groan. 

Need some tips to help meal time feel less like a battle between two strong wills? Try these simple ideas:

• Use crinkle/cookie cutters and other tools to add interest and shape, especially to foods with questionable textures like bananas, avocados, and sweet potatoes
• Serve less-liked foods with tried and true favorites to heighten their appeal 
• Variety, variety, variety! This may sound counter-intuitive, but exposing your kiddo to different foods as early and often as possible curbs picky-eating syndrome before it begins. Does this mean you have to whip out a brand new recipe with every single meal? Definitely not—good news for your budget, time, and energy. Just try to mix things up as much as you can: new foods, same foods at different meals, and so on. 
• Try frozen fruits and veggies. I know this sounds nuts, but I swear by it.  My almost 4 year old only eats peas and broccoli and cauliflower rice if its frozen.  Of course don't give big chunks bc well #choking but small pieces in a bowl works every-time for me.
• You can hide cauliflower rice basically anywhere in anything without detection.  Make a rice bowl, throw it in, make a smoothie- throw it in, it works for me every-time.
• Frozen fruits-- frozen wild blueberries are a HIT in my house and they are so darn good for you.  Give it a try! 

By the way, picky eaters are NOT anomalies! It's normal for kids to be more selective about what they eat, especially starting around 1 to 2 years old. So don't give up, don't give in, and don't be too hard on yourself. Helping your child develop a wide and varied palate is an on-going (and fulfilling) experience.  I know for me, the closer my picky eater gets to 4 years old the easier it is to explain to him WHY it's important to eat certain things.  When he does something awesome like run fast, accomplish a physical or mental goal, I remind him he is smart and strong bc of how he fills his gas tank: with healthy foods and veggies!  This is really starting to click for him and he is becoming able to rationalize why he is asked to eat "boring" veggies ect. 

HOW TO INTRODUCE POTENTIALLY-ALLERGENIC FOODS TO YOUR KIDS

Do you, your spouse, or one of your other kids have a food allergy? If so, this means your littlest one is at an increased risk for having one, too. Understandably, this can make you feel reluctant about introducing solid foods into your baby's diet. 

So—when should you, and how? Keep these tips in mind: 

• If at all possible, begin with breastfeeding! Research show breast milk strengthens your kiddo's immune system. It's also easy to digest and the least likely to trigger an allergic reaction. 
• Once your little one is around 4 to 6 months old, start introducing new low-allergen risk foods ONE AT A TIME and spaced out every 3 to 5 days. This gives you ample time to see how your baby responds to the new food. Think fruits (apples, pears, berries, bananas), vegetables (carrots, green veggies), sweet potato, avocados. Cereal is up to you I don't feel like getting trolled over something like that, so I'm just gonna skip that wholeeeee thang.
• During this time, you can and indeed SHOULD gradually introduce foods more likely to be more allergenic, too—including eggs, tree nuts, fish, and shellfish. Holding out too long before you let your kid try these may increase his/her risk of developing an allergy to them. 
• If you notice any signs of a food intolerance or potential allergic response (e.g., rash, hives, wheezing, diarrhea, or cold-like symptoms, to name a few), call your pediatrician. 

Here's one final tip for you, Mom: if you're NOT allergic to top-allergen foods, there's no need to avoid them while you're pregnant or breastfeeding! Eliminating highly allergenic foods during these important phases has NOT been shown to reduce allergies in children. 

BROWN BAG CHEAT SHEET

Struggling to come up with lunch ideas for your school-aged kiddos? Ain't nobody got time for that! Write down the following kids' lunch cheat sheet in your pantry or on your fridge so you can quickly and easily put together a well-balanced meal every day (we've included some of our own favorite examples, but feel free to add your own):

• Add a Fat: avocado, olives, eggs, nut butters, unsweetened coconut flakes
• Add a Fruit (1-2 only): blueberries, strawberries, kiwi, pears, apples, grapes, melon, oranges, papaya
• Add a Veggie (even if you 'know' they won't touch it): cucumber, carrots, celery, snap peas, green beas, zucchini, homemade roasted kale 
• Add a smart Starch: sweet potato, black beans, quinoa, lentil pasta, rice
• Add a Protein: fish, nitrate-free deli meat, cubed or ground chicken or turkey, shrimp, tuna salad

Tip: Include at least one food from each category for nutritional and flavorful variety.  If they don't have 3 dry snacks in their lunch, they won't eat it.  If you know they will throw a fit without cheddar bunnies, add the above plus a SMALL amount of cheddar bunnies. Don't add enough to fill them up.  If they are hungry, they will eat, but if you allow them to fill up on snacks inside of real whole foods, they will.  Plan smart!

When all else fails, t-r-i-c-k them ;)

Here are some yummy but healthy recipes that get veggies in your kids without them even knowing it! If you try any of these favorites, let me know! These are a bunch of my friends or friend favorites they recommended. 

MA, THE MEATLOAF!

These Meatloaf Muffin Cups are squishy, easy to eat, and tasty for everyone at your dinner table. You'll need:

1 lb ground organic, grass-fed beef
1 1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup chopped onion
1/2 cup chopped bell pepper
1 lightly beaten egg
8 oz canned without juice diced tomatoes
1/2 old fashioned or quick oats, uncooked
1/2 cup ketchup
2 tablespoon mustard

To do: Preheat oven to 375 °F. Mix ground beef, salt, pepper, onion, bell pepper, egg, tomatoes, and oats together well and place in a baking dish. Fill a muffin tin with about 1/2 cup of mixture in each cup. Top each "muffin" with a mixture of the ketchup and mustard (or come up with your own sauce!). Bake for about 25-30 minutes, or until the meat is cooked to at least 165 °F and the top begins to brown. Making a loaf instead of muffin cups? Bake for about 1 hour instead.

HIDDEN VEGGIE CHICKEN NUGS

This is kinda annoying to make, but easy.  For busy mom life triple ect this recipe and freeze the extra. You can freeze for up to 3 months. 

INGREDIENTS

16 ounces Chicken Breasts (cut into chunks)
1/2 Carrot, cut into slices
1/2 Zucchini, peeled, cut into slices
1 Tbs Garlic Powder
1/2 Tbs Mustard Powder
1 Tbs Onion Powder
Salt and pepper (optional)
1 Egg 

Gluten Free Flour (arrowroot flour works great)
Pea Milk (or other non dairy milk)
Gluten Free Breadcrumbs

INSTRUCTIONS

1. In a food processor place the carrot and zucchini and blend until they are finely diced. Nutribullet works!

2. Add the chicken breast, garlic, mustard and onion powders (you can use all, some or none of these) and salt and pepper.  Blend again or process for 30-60 seconds or until blended.

3. Remove mix from blender or remove blade. Set up a crumbing station, a bowl of GF flour, then a bowl of egg and a dash of non dairy milk (pea milk works great) whisked together,  and a bowl of gluten free breadcrumbs.

4. Take tablespoon sized amounts of the chicken mix and roughly form a nugget shape.  Dust in the flour, dip in the egg mix and coat in the breadcrumbs.  Repeat until all the chicken mixture is used.

5.  Place on a lined baking tray with a spray of cooking oil and bake at 400 degrees for 10-15 minutes or until they are lightly golden and bounce back when touched.  Flip half way through if needed. 

ZUCCHINI BANANA BREAD

This one has some sugar but still a great treat for weekends or playdates to please the kids without cringing at what they are eating. 

BROCCOLI SMOOTHIE- or "Power Ranger Drink" as I tell Kenzie. Freeze extras ;)

Ingredients

other sources:

http://www.feedinglittles.com/online-courses.html

https://simplegreensmoothies.com

 https://www.aaaai.org/conditions-and-treatments/library/allergy-library/prevention-of-allergies-and-asthma-in-children 

"Stress is caused by being 'here' but wanting to be 'there.'" - Eckhart Tolle

“People are disturbed not by a thing, but by their perception of a thing.” - Epictetus

Guys, Stress can literally make you fat and sick. 

*Record skips.* Wait, what?

Real life: like most of you, I feel like I run around putting out fires non stop. Whether it’s at work or my kids- it just seems like there is always someone coming to me with meltdowns or major problem👆🏻🤣 AKA this is stressful. Acute stress is one thing- and actually can be a good thing, but CHRONIC stress is a killer and more research is coming out all the time supporting this. Here's where we start:

If We Want to Defeat it, We Have to Define It: What Counts as Chronic Stress?

Yes, it's true: chronic stress can negatively impact virtually every system within your body and over time can cause or exacerbate chronic illness.  

Note that I'm talking about chronic stress, here. This is vastly different from acute stress, which is the short-term "fight, flight, or freeze" response our body launches to protect against an imminent threat, like police lights in the rearview mirror or, ancestrally speaking, tigers and stuff. It's also different than eustress, a moderate and generally "good" form of stress that can actually help you become stronger and more resilient, whether physically (such as a challenging workout) or mentally (such as a challenging work assignment or presentation). 

Conversely, we can think of chronic stress as the accruing interest of day-to-day worries and anxieties: raising a family, paying bills, launching a career or business, caring for ill parents, etc. This is the stress we tend to repress or "push through" in the hopes that by ignoring it (and instead just chopping away at our to-do list) it'll go away.

News flash: it doesn't work like that. If anything, the more we try to push down or ignore our stress, the WORSE it becomes. And I'm not just talking about on an emotional, mental, or psychological level:

Undeterred, chronic stress will LITERALLY hurt you on a cellular level. This is the brain-body connection at its CORE.

Here's How Chronic Stress Impacts Your Health

Chronic levels of stress influences your health in all the wrong ways. Here are just a few examples of the negative consequences it causes:

• Hormone dysfunction: the normal "fight, flight, or freeze" response mediated by your sympathetic nervous system during acute stress is normal and healthy. It triggers your adrenal glands to release epinephrine and cortisol, the main so-called "stress hormones." When things are working appropriately, these hormones will return to their normal levels once the acutely stressful situation is over. But in a chronically stressed state, your adrenal glands will continue pumping them out. Chronically elevated levels of cortisol, in particular, triggers uncontrolled inflammation in the body and disrupts the many, many other physiological processes mediated by hormones (including sleep, hunger, menstruation, and fertility).
• Immune dysfunction: when you're chronically stressed, your immune system doesn't function properly—period. This is largely due to the way elevated stress hormones suppress or interfere with immune cell proliferation and expression (a negative effect supported clinically in a 2004 meta-analysis involving over 300 studies). In the extreme, this turns you into the proverbial sitting duck in the face of viruses and bacteria, and even contributes to the development of autoimmune disorders. Stress also inhibits digestion, blocks important nutrient absorption, and throws off the balance of healthy bacteria in your gut—which goes hand in hand with your immune health. 
• High blood sugar: cortisol triggers your liver to release glucose into the blood. From an evolutionary standpoint makes sense—we want sugar, aka fuel, in the blood so our cells will have energy to run our butts off or fight like hell in the face of immediate danger. But since chronic stress = chronic cortisol, we continue to have high levels of blood sugar, which stokes the inflammatory fire and increases our risk for type 2 diabetes. NOT cool. Oh, and don't forget: we tend to crave carbs and sugary foods when we're stressed, which further exacerbates high blood sugar levels and cause us to pack on the pounds. 

I mean, wow. Quite the dubious list of accolades if you ask me. When you put it all together, chronic stress has been scientifically associated with a damn cornucopia of health problems, including (but not limited to) depression, stroke, heart attacks, memory problems, obesity, hypertension, tension headaches, insomnia, Parkinson's disease, atopic dermatitis, irritable bowel syndrome, and cancer. To take it a step further (not that we want to), chronic stress not only makes you more likely to get sick, but it makes it more difficult to get healthy again after the fact. 

And while the literature may be short of saying that stress literally causes disease, you can be darn sure that, at best, it's making some serious problems a whole lot worse. I really can't stress this enough.

Conclusion

If this thought hasn't crossed your mind yet, then I want you to consider it now:

Not everybody has chronic stress, even though almost all of us are dealing with similar life challenges. So how is it that some people seem to do a much better job at coping with their stress compared to others?

Of course, the true answer to this is extremely multifaceted—though suffice to say that genetics, past experiences, personality, individual lifestyle choices, and even the environment are all at play.

But if I could leave you with one main takeaway—other than the frank realization that chronic unmitigated stress is just as bad for your health as smoking cigarettes and chugging soda all day long—it would be this:

It's not so much what's going on in your life that will impact your health, but how you handle it. I find this inspiring, because it hits on an important truth...the truth that we can't always control what happens, but we can learn how to control our response to it. 

So this week, take a time out. Get those workouts in. Take a walk. Do some breathing exercises. Meditate. Talk to a trusted friend. Laugh. Write in a journal. Find a therapist. Hold your crystals. Say your mantras. Take a nap. Put your feet in the sand and just BE. Lock your phone away for the weekend. Whatever is going to help your ZERO out.  Because that's what it's all about. It's ok to run at a 10 but you have to spend time at 0 too. There are so many tools at your disposal which can help you become more in control of your stress response. For the benefit of yourself and the loved ones depending on you, seek these tools out and use them.

Xo

Nancy 

Listen ladies:

Before I even touch on any science about this— I'm gonna be honest, I trust my gut with this one. 

And my gut tells me that taking a prescription medication for years and years at a time prooobbbably isn't great for your health. I'm especially suspicious of something like oral contraceptives, aka birth control pills—a prescription drug that intentionally and directly influences your body's normal hormonal expression. 

When reviewing the 13-year long Danish study on birth control pill use among 1 million women between the ages of 15-34, I can't say I was surprised by what the researchers found—or as they put it, a "relatively hitherto unnoticed adverse effect." 

Oral Contraceptive Use Increases Risk of Depression, University of Copenhagen Study Finds

The research, published in 2016 in JAMA Psychiatry, confirmed a link between oral contraceptives and depression.

Specifically, their data revealed that women taking birth control pills containing estrogen and progeterone were nearly a quarter more likely to be diagnosed with depression compared to women who weren't on the pill. Additionally, women taking the so-called "mini pill" (progestin-only) were over a third more likely to have clinical depression. The increased risk was especially robust among adolescent girls. 

I don't know about you, but I see this as a major problem. Depression is NO joke and affects an estimated 12 million women every year in the US alone (incidentally, the CDC estimates about 10.6 million American women are on the pill). I see no reason why we shouldn't strive to eliminate as many factors as possible which are contributing to mental health issues...

...Oh, and that's not all... 

Additional Health Risks and Side Effects Associated With The Pill

As pointed out by organizations like Planned Parenthood, being on the pill increases your risk for rare but complications potentially serious complications including blood clots, heart attacks, strokes, and even certain types of cancer (e.g., breast, liver, and cervical cancer). And these risks jump if you have certain other health conditions or happen to smoke (ew). 

Leaving aside the risk of adverse health consequences for a minute, let's not forget about the unpleasant side effects many women experience, including:

• Spotting in between periods and vaginal discharge
• Nausea
• Headaches and migraines
• Breast tenderness
• Weight gain
• Decreased libido
• Eyesight changes in women who wear contacts

I'm sure some will argue that the temporary unpleasantness of birth control pills is well worth the ability to control when and if you get pregnant—and maybe that's true. But if you ask me, why expose yourself to hassle (and potential harm) if there are so many other effective (and safer) contraceptive options out there?

Most of you know I love my functional medicine doctor Dr. Jim Lavalle. I hang on his every word because the man is brilliant, seasoned, and forward thinking. He has a few short but note worthy thoughts about birth control you may want to consider:

• Birth Control pills deplete B 6 which is needed to make serotonin. Low serotonin levels have been linked to depression. Serotonin is an important chemical and neurotransmitter in the human body. It is believed to help regulate mood and social behavior, appetite and digestion, sleep, memory, and sexual desire and function.
• There may be a link between serotonin and depression. 19-56 % of women on birth control pills have the tendency to get depressed (research on this cited above)
• Birth control pills can cause birth defects due to folate depletion. (this vitamin is important to the growth of the fetus's spinal cord and brain).
• He also warns that B6 should be given to counter the effects of birth control (more than what's in a daily vitamin as he notes that is not enough).
• Ideally women (when possible) should wait 6 months after stopping birth control before getting pregnant.  

Let me also quickly direct you here for some more tasty bites of knowledge and awareness on birth control and how it can seriously effect your health-- it's a 40 minute podcast. Ross Pelton, Pharmacist & health educator talks about many of the problems from birth control and how the problems that can develop don’t always cause noticeable symptoms and can take years to develop.

He mentions how birth control can cause low energy, heart attacks, breast cancer & other cancers, weakened immune system, sleep problems, yeast infections, fluid retention, weight gain, sexual side effects, increased free radicals (causes accelerated aging) and more all related to the nutrient depletion birth control causes. It's a really good listen and is packed with info and talks about how to maintain good health while on birth control, if you choose to do so. 

Do Better Birth Control Options Exist

I'm really happy that modern medicine has done so much to help women reclaim control over their reproductive health and their family planning, and I'm not about to poo-poo the major turn of events that the pill triggered back when it was first introduced back in the 1950's. 

HOWEVER, a lot has happened since then—most notably, more and more research showing how oral contraceptives can be harmful to your health.

And guess what? You have so many other options for contraception!

• Condoms (up to 98% effective when used correctly)
• Diaphragms (up to 96% effective when used correctly)
• 'Non-hormonal' copper intrauterine devices, or IUDs (99% effective) *this could have it's own post though bc there is some concern here*

These options are affordable, they don't mess with your hormones, and they WORK. And sorry, I don't really care if it feels awkward to ask a guy (or your huz!) to use a condom. If you're mature enough to have sex, then you're mature enough to protect your reproductive health. Find what works for you and USE it. 

By the way, I'm fully aware that birth control pills are often prescribed for medical reasons OTHER than preventing a pregnancy. For instance, your doctor may have prescribed you oral contraceptives to manage irregular or absent menstrual periods, severe menstrual cramps, severe acne, PMS, endometriosis, Primary Ovarian Insufficiency (POI) and Polycystic Ovary Syndrome (PCOS).

If so, don't take this as a call to drop your medication or feel shameful about your current approach to managing any of these understandably uncomfortable issues. I AM NOT YOUR DOCTOR, and none of what I talk about in my little corner of the internet should be construed as medical advice-ever!

What I am though is a pre and post natal expert and this is a growing concern and question I get on the reg from my clients and community.  In my event to help educate my community with knowledge (because that sh*t is power) I have gathered and shared what I interpret as reliable research and thoughts on this topic.

My main issue I have with this birth control that it's not natural and it does effect our hormonal health and depletes nutrients and I think we can collectively agree (either from personal or professional experience or both) that hormones and deficiencies directly effect pretty much every damn thing in our bodies from mood, to weight-loss, sickness, disease, the list goes on and on and on...

I simply want YOU to be aware of the best evidence I can find related to health and wellness, because I know it's hard to keep things straight in a world where 24-hour news cycles spit out all sorts of conflicting information. 

I'm not an expert about things like PCOS, endometriosis, or, for that matter, YOUR body. All I ask is for you to speak up more, ask more questions, and work with your doc to figure out the best solution for you, no matter what your health needs and goals are.  

And hey, if that includes getting off hormone-influencing pills—then I think we'll both be happier about that. 

Xo 
Nancy 

References:

pill, https://www.medicalnewstoday.com/articles/290196.php, and https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2552796 

https://www.plannedparenthood.org/learn/birth-control/birth-control-pill/how-safe-is-the-birth-control-

http://occupyhealth.com/dr-susan-on-radio/james-b-lavalle-rph-ccn-metabolic-code-how-we-can-guide-our-health/

https://www.healthquestpodcast.com/067-oral-contraceptives-and-nutrient-depletion-my-interview-with-ross-pelton/

To vaccinate or not to vaccinate your children—I can hardly think of a more contested and controversial topic, and I'm not about to presume I can answer this question one way or the other.

The best I can do right now is to share what the research says, while acknowledging more research needs to be done to illuminate the issue for concerned parents. 

Let me make sure to make this very clear: I AM NOT IN ANY WAY BIAS TO EITHER SIDE! If you are pro vaccine- I understand, if you are anti vaccine- I understand.  I am not a pediatric professional in any way. I am a Mom who is also an expert in women's health (pre and post natal). I am a trainer and nutritionist, that is my expertise. However; I have been asked this question countless times. 

In an effort to answer the popular question and share my interpretation of the research, I have written this post. This is my review of the research, I do not study this on the regular basis (like I do other things) so please understand that I presented the information and research to the best of my knowledge and ability.  This is not a post to tell you that you should or should not vaccinate your children, this is what I have found and how I perceive what I have found.  

Here's a brief run down of some of the research I could find:

Vaccines Are Not Immune To Fake News (No Pun Intended)

Dr. Andrew Wakefield: it's probably the most notorious name in the vaccine/autism debate. He's the one who put out the now-debunked 1998 study published in The Lancet, which purported to show that the measles, mumps, and rubella (MMR) vaccine causes autism.

This study is largely credited with stirring up the whole vaccine/autism controversy to begin with. And not only was it confirmed to be falsified and fraudulent (later retracted), but Dr. Wakefield was eventually barred from practicing as a physician in the UK where he hails from. 

I bring this up to simply highlight the fact that the vaccine/autism controversy has no shortage of strong emotions on either side of the fence. And when science is influenced by emotion (and/or the possibility of personal gain), foul play is bound to happen. 

I mean, I don't know about you, but as a parent I want objective, rigorous, unbiased evidence to help me make decisions about my kids' well-being. You know...seems legit. 

Vaccines Have Support From Major Reputable Organizations...

The Centers for Disease Control and Prevention (CDC), the American Academy of Pediatrics (AAP), the Institute of Medicine (IOM), UNICEF, and other major entities all stand behind the use of childhood vaccines as a way to prevent death from communicable diseases and protect the population at large. As a major for instance, the scourges of smallpox, diptheria, and polio have been either totally or mostly eradicated.  

These organizations repeatedly cite decades' worth of scientific studies (like this one) showing no link between vaccines and autism. This includes vaccines containing thimerosal (a contested mercury-based preservative which is hard to find in vaccines these days, anyway), vaccines containing aluminum, and vaccines administered closely together.

Of course, I'm not naive enough to say that organizations like these aren't immune to potential conflicts of interest and sketchy political/financial influences. But I'm also not willing to hop out on a witch hunt and say I can prove that anything like this is happening, either. 

What I DO like seeing is some humility from these organizations—that is, officials being willing to say not all the evidence is crystal clear.

...But There Are Some Studies Calling Them Into Question

Like any medication or medical procedure, vaccines can and do carry at least some risk for adverse reactions and unintended (in some cases serious) health consequences. I don't think anyone is trying to deny that. 

Even the IOM acknowledges that vaccines "carry risks for complications that can be greater for some individuals than others." Confirmed complications have included things like joint pain, Guillain-Barre Syndrome, anaphylaxis, and, to put it mildly, "chronic brain and immune system damage or death."

The IOM has also stated that there's not enough scientific evidence (yet, I can only hope) "to determine if the childhood vaccine schedule is or is not associated with the development" of disorders like autism, asthma, epilepsy, and others (emphasis theirs). 

In the meanwhile, there are studies indicating a correlation between vaccines and various health conditions. Here's a few:

• A 2018 study published in Pharmacological Research found that male sheep injected with vaccines containing aluminium were significantly more likely to exhibit "antisocial" behaviors like aggression, social isolation, and compulsive eating.  
• A 2017 study published in Frontiers in Psychiatry found that children with anorexia, ADHD, OCD, and anxiety disorder were significantly more likely to have received vaccines within three months of their diagnosis compared to controls. 
• A 2008 study published in Toxicological & Environmental Chemistry found, to pull a quote from the abstract, "statistically significant evidence to suggest that boys in United States who were vaccinated with the triple series Hepatitis B vaccine, during the time period in which vaccines were manufactured with thimerosal, were more susceptible to developmental disability than were unvaccinated boys."

In more recent news, respected pediatric neurologist Dr. Andrew Zimmerman made a bit of noise in the vaccine controversy. He revealed that back in 2007, three days before he was going to testify at the Omnibus Autism Proceeding on behalf of the federal government (and in support of a 2004 report from the IOM showing no scientific evidence supporting the vaccines/autism link), he spoke privately to attorneys from the Department of Justice about a revision to his clinical opinion based on his review of the literature at the time.

The following is what Dr. Zimmerman says he told the DOJ: "[T]here may be a subset of children who are at risk for [developmental] regression if they have underlying mitochondrial dysfunction and are simultaneously exposed to factors that stress their mitochondrial reserve (which is critical for the developing brain). Such factors might include infections, as well as metabolic and immune factors, and vaccines."

Things that make you go hmmm, am I right? 

But, note that he mentions a specific "subset" of children—not all children. And he still is researching to this day to see exactly if and how mitochondrial dysfunction contributes to the development of autism spectrum disorder (BTW, be sure to check out my take on mitochondria if you haven't yet). 

You can read his official statement about the matter here.

Like All Studies, Research on Vaccines Need to be Read With a Critical Eye

If you're new to reading research studies, then be sure to get this mantra embedded deeply into your brain:

Correlation does not equal causation. In other words, just because two things are associated with each other doesn't necessarily mean one causes the other to occur.

As an example: it's rained every Monday for the past two months. We can say this shows Mondays are rainy, but we CANNOT say this proves Mondays cause rain. 

This is an ESSENTIAL concept to understand when you're looking at scientific and epidemiological studies. In order to "prove" A causes B, you really need more rigorous scientific research methods, such as randomized controlled trials and various statistical analysis techniques which are generally regarded as able to yield "stronger" evidence. 

Notably, not all the studies on vaccines are like this. Hopefully, more will be, so we can have better evidence to help us make decisions. Just something to keep in mind. 

One other thing I should mention: as with politicians, you need to follow the money when you're looking at a study. Who's funding it, and is it possible that this serves as a source of potential bias? It's not a big leap to say this is a definite possibility we need to contend with as consumers. 

For example, an official release from the CDC rounds up findings from a variety of studies which overwhelmingly show thimerosal-containing vaccines are not linked with autism. But they acknowledge up front that all of the studies they cite were funded or directly conducted by the CDC itself...

Meanwhile, many decades' worth of other independent studies (as noted by a 2014 review from the journal BioMed Research International) have found evidence that directly contradicts the CDC's research: that is, thimerosal is a risk factor for speech and language delay, tics, attention deficit disorder, and autism. 

Is your head spinning yet? Yeah, mine is, too.

A Shot at the Truth: My Current Thoughts on Childhood Vaccines

Here's my bottom line: 

I know we're all trying to do the best we can as parents. And deciding to vaccinate or not to vaccinate our children doesn't quite seem to be the black and white choice either side of the debate wants us to believe. 

For now at least, it's not entirely clear if and how vaccines are related to autism and other health conditions. Clearly, more research needs to be done in this area to make sure parents are being given the clearest and most accurate information possible in order.

In the mean time, parents should feel empowered to do as much research as they can on the matter, talk openly and honestly with their pediatricians, and ASK QUESTIONS. 

Everyone asks me if I vaccinate my children and the answer is yes, I do.  I don't think it's the right or wrong decision.  I think, based off of the research that I have available and how I interpret that research is how I arrived at my decision to vaccinate my children.  Am I making the right decision by doing so?  I'm not entirely sure.  I am hoping that research will continue to develop in this area and help make my decision making in the future on this topic a bit easier while building my confidence on that decision, whatever that may end up being. 

Xo, 

Nancy 

Buffalo Chicken Dip

INGREDIENTS:

2 1/2 lbs organic shredded chicken

1 medium onion chopped

2 tsp minced garlic

1 tbsp grass fed butter or ghee

1 1/3 cup paleo mayo

1 1/3 cup coconut cream

2 tbsp organic Dijon mustard

2 tsp garlic powder

2 tsp onion powder

2 tsp dried dill

1/2 tsp paprika

2/3 cup Franks Red Hot Original hot sauce

1/4 cup fresh lemon juice

INSTRUCTIONS:

1️⃣ In a large mixing bowl, whisk together the mayo, coconut cream, mustard, garlic powder, onion powder, dill, paprika, hot sauce and lemon juice until smooth.

2️⃣ Heat a small skillet over med heat and add the butter. Sautée the onions until soft, then add the garlic and cook, stirring until just softened. Remove from heat and set aside.

3️⃣ Add shredded chicken and onions to the sauce mixture.

4️⃣Stir to combine, then transfer to a casserole dish and bake at 350°F for 20-25 minutes until the outer edges bubble and dip is heated through. Serve warm with veggies or tortilla chips. Enjoy!

GF DF Buffalo Wings with Ranch Dressing

INGREDIENTS

For the wings:

2 lbs chicken wings/drumsticks

2 tbsp arrowroot starch

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp sea salt

1/4 tsp chili powder or red cayenne pepper

1/3 cup gf butter/ghee melted

1/3 cup Frank’s Red Hot original hot sauce

For the ranch dip:

1/2 cup homemade mayo or purchased paleo mayo

3 tbsp coconut cream

1/2 tsp garlic powder

1/2 tsp onion powder

2 tsp dried chives

1/4 tsp dried dill

Juice from 1/2 lemon

1 tsp salt

INSTRUCTIONS:

1️⃣In a large bowl, place chicken and sprinkle all over with the arrowroot starch, garlic and onion powder, salt and chili powder - toss to evenly coat.

2️⃣Place on a sheet pan and bake for 35 minutes at 425°F.

3️⃣Once the wings have been baking for 30 mins, whisk together the melted ghee and hot sauce. Remove wings from the oven after baking 35 mins, and, using tongs, dip each one in sauce and place back on sheet pan.

4️⃣Return to oven, this time at 450°F for 10 minutes. When they are done, drizzle with remaining sauce and you’re done. 

For the “ranch”:

1️⃣Whisk together mayo, coconut cream, lemon juice, onion and garlic powder, chives and dill until smooth. 

2️⃣Serve alongside wings as a dip, with celery or other veggies. Enjoy!

Dairy Free Gluten Free Nachos

Ingredients—

For the sweet potato chips:

3 large sweet potatoes

2 tbsp melted coconut oil

1 tsp salt

For the meat:

1 medium yellow onion, finely diced

1 tbsp coconut oil

1/4 cup green chili, diced

1 lb ground beef

2 tsp minced garlic

1 tbsp tomato paste

12 oz. canned diced tomatoes

1 tsp salt

1/2 tsp ground black pepper

2 medium tomatoes, diced

1-2 tbsp lime juice

Toppings:

Daiya cheese

Green onions

Guacamole

INSTRUCTIONS:

1. Preheat the oven to 375°F. Slice the sweet potatoes thinly into “chips”. In a large bowl, toss them with coconut oil and salt. Place the chips in a single layer on a baking sheet. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes.

2. While the potato chips are baking, start preparing the beef. Melt the coconut oil in a large skillet over medium heat. Add the onion and chili to the pan and sauté for 3-4 minutes until softened. Add the ground beef and cook for 4-5 minutes, stirring regularly. Add the garlic, diced tomatoes, tomato paste, salt, and pepper and stir well to combine. Bring the mixture to a simmer and then turn the heat down to medium-low. Cook, covered, for 20-25 minutes, stirring regularly.

3. Remove from heat and stir the chopped tomatoes and lime juice into the beef mixture. Adjust salt and pepper to taste.

4. To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with Daiya cheese, green onions, and guacamole.

🌽If you want to use store bought chips go for non gmo or organic GF corn tortilla chips with expeller pressed oils and simple ingredients. I love siete brand! 

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,