You may not know this about me, but I approach my health experimentally, sort of like a mad scientist tinkering in a lab.

Endlessly curious about the inner workings of my body and how to optimize physical and mental function, I'm more than willing to make strategic adjustments to diet, exercise, stress management, and other parameters in order to see how they affect me and how it may optimize my health. I take time to see what the research says about what I'm testing and—perhaps just as importantly—I keep an open mind.  

Where I'm At: Fine-Tuning My Health and Fitness

Using this strategy for several years, I've honed down a pretty solid nutrition, exercise, and lifestyle plan that works best for me, IMO. But since I had Kenzie (4 years ago) I've had the sense that relying only on intuitive feedback—how good I look, feel, and function—might not always give me the deepest possible insights nor be enough to truly optimize my physical and mental health, especially after pregnancy. This is largely because I am extremely consistent with my lifestyle. I've more or less nailed it down, so at this point most of the improvements I make in my health will be subtle and incremental or are due to either getting through or recovering from a major life event to remain achieving optimal health for my body.

Take sports. A beginner athlete will see lots of drastic changes early on in their training. But as that athlete gets more and more advanced, any changes to their technique and abilities will be much more subtle and nuanced. It's akin to fine-tuning a Division 2 athlete in order to get her playing at the Division 1 level. Moving from good to great simply requires a more specific approach.

Of course, I'm not saying I'm a D1 athlete (although my husband was, for what it's worth!). Just remember that being healthy is literally part of my job (and I love it, duh). I don't consider myself a "standard" for everyone else to live by. I make the point simply to help you understand where I'm coming from when it comes to my personal health journey.  Please understand that under normal measurements my health passes with flying colors, but at Dr Jim's office, they are holding you to a much much different standard. Which I like. 

Plus...

Sometimes Conventional Medicine Misses the Mark

I should point out that conventional medicine isn't always able to provide deep wellness insights either.

That is, the lab work and others tests provided at a standard doctor's visit tend to be more generalized and broad. This is not a bad thing per se. But for people like me who are already very healthy, we might pass these routine tests with flying colors yet still be dealing with subtle issues that could be holding us back from our physical and mental potential.

It's a bit like trying to find rocks using a sieve with holes that are too large. You may be able to catch some biggies, but the smaller pebbles will slip through unnoticed, sinking back into unawareness where they are unable to be examined, addressed, and improved upon...and worst case scenario, these smaller pebbles may roil around in the hypothetical muck, growing bigger and more problematic until BOOM—a health issue pops up.

This is why I was initially attracted to functional medicine. The functional med model takes a holistic and individualized approach to wellness. It evaluates mental, physical, and even spiritual influences on a person's health. The ultimate goals of functional medicine are to understand root causes of dysfunction, then address and prevent them. Compared to most conventional approaches to health, functional medicine pulls a few different threads and can enhance your insights into your overall well-being.

Basically- my functional medicine doctor's work with me is very specific and very specialized. I recently had a follow-up appointment, and as promised I'm sharing some main takeaways because many of you told me you'd find them interesting. I'm also sharing a way more detailed look into my life over the past year.

Time to nerd out. 

First Things First: My Lab Results

Overall, my lab work (as of February 12^th of this year) is a good snapshot of health. Vitamin D and Vitamin B12 levels are solid. My thyroid stimulating hormone (TSH) is within the optimal range, which tells me my thyroids and endocrine system are functioning well (but more on that in a bit). My t3 t4 were great and my TPO antibodies are low-- lower than they have ever been, which is a major win for me. 

On that note lemme back up for one minute: after Kenzie was born I had some semi-bad post traumatic stress from birth trauma, having to go back to work way too early which was super stressful (no maternity leave in this country for independent contractors which I was at the time) plus from post natal depletion (something we ALL get post pregnancy whether you're aware of it or not). Although my thyroid looked technically looked "fine" under most doctors standards, Dr Jim caught something- he noticed from just talking to me he thought my thyroid was in the beginning stages of being under-active, so we ran specific thyroid panel including TPO antibodies, which no one really checks for typically.  And he was exactly right, I was in the very very very beginning stages of hashimoto's. This blew my mind but he assured me catching it so early was going to be a fairly easy fix.  I was put on a strategic supplement routine plus a few other lifestyle changes, like managing my stress and eliminating some other things from my diet and within 12 months (and through a second pregnancy) we self corrected it without taking any actual medication, ever.  

Back to the blood current panel: my creatinine levels are normal, which tells me my kidneys are functioning well, too. And my C-reactive protein is less than 0.2 mg/L, indicating very low levels of inflammation (and a low risk for cardiovascular disease). My cholesterol levels are good, too. I have had a much improvement on my previous visit with him which I was low in a few things (iron, vit d and a few others). 

But one thing did set off alarm bells for me: cortisol (a stress hormone) came in high at 23 μg/dL-- for those that don't understand, THAT IS HIGH AF for cortisol for Dr Jim standards. As a reference, normal cortisol levels for the morning time is between 5.5 and 19.8 μg/dL—and my labs were drawn at 6 a.m. Not ok. Even if it was 19.8, he wouldn't have been ok with that either.  He wants you low to mid range. 

What's going on here?

My Personal Kryptonite: Allergies and Stress

Once my doctor and I took a more holistic "big picture" look at my health, personality, and lifestyle, the findings really clicked (as they always do with him).

First, my allergy response was through the fahking roof. But my gut health is perfect though-- so it's not food allergies (besides I'm dairy, gluten and egg free all which I am intolerant to).  I didn't flag for heavy metals in my body or any viruses.  Where does this leave us? It leaves us with environmental allergies.  I don't know what exactly it is about the Texan climate, trees, air but this Cali girl's body is just NOT adjusting to them well. And aside from my own allergy issues, my kids have NEVER been more sick since we moved here. Leo my youngest, it's hard to say Texas is to blame bc he was 5 months old when we moved (so maybe he just has a weak immune system?) but Kenzie, I know for a fact it's 100% this environment. That kid does not get sick often or have ANY allergies anywhere but here. Given how I've been responding to the environmental change, I can't say I'm surprised either, since there's plenty of research to suggest that kiddos often struggle with the same allergies as their parents do. Ugh.

I never realized this until after we moved, but my family's experience with Texan allergies is not unique. It turns out that this state is ranked as one of the worst places in America for allergies- why didn't someone warn me?! Dallas in particular (where my family and I are currently located) has been named one of the worst cities for seasonal allergies. The main reason is that Texas has a super temperate climate. Plants can pollinate their little hearts out all year long because they rarely, if ever, experience freeze and frost. This means that even in winter we are surrounded by pollen from grass, ragweed, trees, mold...take your pick. Besides it's flat AF so that shit just blows and blows without getting knocked down. For people not acclimated to this kind of round-the-calendar activity, allergies, immune system overload, and subsequent illness can easily kick up.  

I'm seriously not trying to hate on the state or anything. Buttttt, everything—including allergies—really IS bigger in Texas! And my tests indicate that I have some sort allergen affecting me from my nasal cavity all the way down to my gut. As such, my immune system has been running hot.  

Couple this with the high stress of running my own business (or two...or three) as well as the go-get 'em attitude I tend to approach my life with, and you've got a recipe for a jacked up, overly sensitive, on guard nervous system—hence the high cortisol level.

I should also mention that while my TSH level is normal (as noted earlier), it IS on the lower range of normal. My environmental allergies seem to be causing my thyroid to "work hard." Based on this and other test results, my doc hypothesized that I am in what's considered a "pre-adrenal fatigue" stage. Adrenal fatigue is a suboptimal hormonal state induced largely by chronic stress and hallmarked by symptoms like fatigue, body aches, gastrointestinal issues, and disordered mood. I'm not in any sort of clinical disease state yet (and other than allergies kicking my butt I'm not noticing any of those symptoms), but if I don't make more of an effort to prioritize some self-care and stress management techniques, I'm running the risk of heading there.

THIS. This is what is so cool about functional medicine. Because even though I look and feel fine (as conventional lab work would confirm), there's something going on beneath the surface which I wouldn't have known about unless I consulted with him. And because I got a heads up that my nervous system is preparing to sound the alarm, I am able to proactively PREVENT the ensuing chaos instead of reactively TREAT the chaos after it already happened.  Helping me avoid actually having any actual health issues in the near future. 

My Action Plan

Step one, get myself and my kids the FAHK out of north Texas. This will happen June 20-- or honestly sooner if they keep getting sick. I will cut my losses and bounce the F out before I let them both go on a 4th round of antibiotics this year or go under the knife for tubes when I am 100% positive at least one of them (Kenzie) wouldn't have any of these issues if we were living in back in California. In the interim, we might be heading to West Virginia because I am seriously considering moving in with my in-laws until we can get the move back to Cali ironed out. I know this MAY sound nuts to some people. You're like, 'just deal with it'-- you have to remember though, my health and my kids health is EVERYTHING to me. Nothing matters more. If you don't have your health, you literally have nothing.

Remember, allergies cause inflammation, inflammation causes sickness, both of those cause disease. I understand to some this is like over-reacting, but from everything I know as a health professional, it's something to take seriously.  Not to mention antibiotic overuse can permanently damage the gut, and the gut is where everything starts, we are learning that more and more everyday. Allergies cause an auto immune response, and that also causes sickness and disease. Call me dramatic, what-ev-er-. Yes I am uptight AF about this and I plan on doing whatever I need to, to fix this situation ASAP.  Even if that means move in with my in-laws. Lol- which if you know me, you know I am independent and although I love them dearly, I would NEVER typically do something like that. 

The thing is, on Instagram I really haven't been completely open with just how bad it's been here.  Especially for the people that are new to following me. Listen, it's my job to be healthy and inspire you to be too-- and that's been difficult for me to do this year for the first time in my entire career (14 years).  And I don't want to be the girl always complaining or talking about what's wrong in her life or her sick self or sick kids all the time. But guys, it's been really bad. Like however bad it's sounded on IG, it's actually like 10x worse than that in real life. Kenzie and Leo have been so so so sick, Kenzie misses school all the time. It's rare that a week goes by without fevers in my house, there hasn't been two weeks have have gone by this year without either Kenzie in the doctors or Leo. They are both severely struggling with allergies.  Sure some of it may be typical winter colds, but it's been mostly allergies causing the issues. They have both had double ear infections 3x so far in 2019 (it's not even he end of March yet). The pedi chalks them both up to having extreme environmental allergies and says this is "common" for this area, but I just don't care. It may be common but it's not acceptable.

I have also been constantly battling sickness/allergies. There is rarely a day that goes by where I don't have either a sore throat, a headache or congestion, runny nose or a combo of all of the above.  Sure things could be way worse- I realize. It's just still a problem when something as annoying as allergies can so drastically affect my mental heath, my productivity, my lifestyle, my workouts and just drags you downnnn. It’s like you have a head cold for weeks or months at a time. YUCK. I want to feel 100%. Not being able to is SO unlike me. This has actually never happened to me in my whole life. I've never even sprained an ankle before. So being on the DL- disabled list, which is what it's felt like for the past several months is something that I have never had to deal with.  Even when my immune system was a mess and I was fixing my thyroid, I still rarely got sick and never had environmental allergies. And honestly a low cost of living, a big house, no income tax, a growing real estate market, is still not worth any of this bullshit we have been dealing with. I'm not saying don't move to north Texas, but what I am saying is, MAKE sure you don't have the allergies that are here before you do- at least not to an extreme degree. I never would have brought my kids into this environment if I knew it was going to be half as bad as it actually as been. My husband on the other hand- zero allergies. Wildly enough he is probably the least 'healthy' out of all of us too. Riddle me that?!

After my blood work showed clear signs of the environment I live in directly effecting my health, that was really the last straw. I figured that was going to show up, but when I realized just how bad it was, that was my finally decision that I’m done. If it’s affecting my body, it’s affecting the boys bodies, and I just can’t have that. I always thought this move would be a 3-5 year move. It’s gonna end up being 1.5 years and you know what, I’m fine with it. I’m fine with losing the money, the time, the hassle, bc getting my kids and myself to thrive again is the only thing that matters to me right now. My husband btw, he is on board with all of this. He just luckily has NO allergies which is why I didn’t mention him more in this post ;)

So other than moving which IS happening as soon as humanly possible, based on the results of his findings, my functional medicine doctor made several recommendations specific to me.

One thing he recommended was to add a simple regiment of specific homeopathic supplements. Originated back in the late 1700s by a German physician named Dr. Samuel Hahnemann, homeopathy is a type of alternative medicine that believes a) the body can heal itself (you won't believe how many doctors don't view health and disease from this perspective), and b) you can help the body's innate healing process along by adding specific natural substances from plants and minerals that optimize physiological function.

The interesting thing about homeopathy (at least my functional medicine doc's approach to it) is that it doesn't involve taking random endless supplements. Instead, he recommended certain homeopathic herbs and supplements which will complement and support my specific "constitution," called lachesis (sounds hot right?)

Lachesis is one of the major homeopathic archetypes characterized by certain physical and temperamental traits. As he puts it, the lachesis person has an angular face, reddish hue, and whiter complexion.

HA! So far we're three for three.

The lachesis person also is "very very sharp and quick," as my doc says. My nervous system has a "quickness to strike" and is often on high alert to perceived threats (like trolls and the internet breaking lol). But thanks to my entrepreneurial spirit (which I wouldn't trade for the WORLD) I tend not to slow down and have a lot of things on my plate. I also find myself allowing my thoughts to run laps in my head, which further wigs me out.

Essentially, my nervous system is telling me to pump the brakes. Sloooow down, Nanc. In the meantime, my good old Type A self has been slowly wearing down and riding my nervous system's brakes all along. Whooooopsies.

These insights were all confirmed on specific tests and measures used during the appointment, and ultimately reflect the overarching goal of my functional medicine plan, which is to "buff up" my nervous system. I need to increase its stamina while at the same time help it calm down so it's not constantly redlining and pushing me toward system overload. So, in addition to making lifestyle adjustments (such as eliminating exposure to allergens and moving out of Texas, my doctor believes that starting a homeopathic routine will help this process along, in addition to some other supplements like probiotics, fish oil, and magnesium and so much more. 

Here is the longggg list of supps on my current routine. These are for my body and my situation and should not be taken unless you're working with a functional medicine doctor. Please keep in mind, if I didn't have severe allergy response, this list would be cut in half or more. 

Restor-T 

Nuero mag (night time) 

d-hist

thyro-stasis

reacted mag

moducare

estro metab

orthobiotic

SBI protect

hemeplex Fe

vitamin d 

l-thanine (when needed)

nystatin (to kill the sh*t in my nasal cavity)

natrum muriaticum

lachesis mutus 

phosphatidyl choline

still point (when needed)

emergen-c 

SuperLysine

Conclusion

Listen team, no one's perfect (juuuust in case you forgot). I pride myself on being honest and open and this is no different.  The truth is getting optimal nutrition, optimal fitness, good sleep, and a healthy lifestyle gets you very very very far. But it doesn't always get you all the way. We can't control everything, we aren't perfect.  Sometimes stress gets the best of us. Things like environmental allergies we can't always control. For me, I'm much more easily effected by things like allergies and sickness and it kinda can fahk with things post pregnancy bc I do struggle with a sensitive immune system during and post pregnancy as most women do.  I am honestly also way too anxious about work and family which I need to fix.  It's not serving anyone especially not myself. I wrote a blog post on stress actually did you guys see that? Yea, that's me.  I have def mastered most things like food and fitness and sleep but I am still working on the stress part. 

We feel all run down or have dysfunction for one reason or another and feel "not our best" from time to time. Then we fine tune and adjust, and then we heal. Then somewhere along the way cycle repeats itself in some way. All of us are going through different seasons and stages of life, and each season or stage may require different approaches or reassessments to help you thrive throughout it- and a lot of times, nutrition is a huge part but not the whole part, strategic supplementation is needed to heal it completely. And that's me being honest. You'll never see Dr Jim and leave with a "you're doing great nothing to tweak here" result. He goes way beyond the normal and has optimal levels he gets you to and therefore there is always something to improve on; which is why I love him and his work so much.  

I'm really fortunate for the work I've been able to do with Dr Jim and Heydi (his nurse practitioner). Personally, it helps me to take a more objective (albeit alternative) look at my health and connect the dots between these unique tests and the things I intuitively pick up on. I walk away with tools I never would have received from a conventional doc and am able to add them to my experimental approach to livin' my best life. 

If you're interested in fine-tuning your own health and learning more about your body (and what affects it), I highly recommend finding a functional medicine doctor in your area, but find a good one! He or she could give you some great insights about your health that you never knew you needed. With these in hand, you'll be armed and inspired to make some small changes that could make a big difference in the end. Because for me, it's not just about being healthy, it's about THRIVING. And I want to thrive.

Xo 

Nancy

For those of you who follow me on Instagram and keep up with my stories, you may remember me alluding to a new workout phenomenon that caught my eye.

TBH, I normally consider fitness "fads" highly suspicious. I mean, sheesh, how many times can the health wheel be reinvented—and who's profiting off the latest and greatest "craze" anyway? Does that thing you heard about in the news actually help people get fitter and healthier—or at the very least, do its potential benefits outweigh its potential risks?

Too many times to count, the newest "fads" have failed these questions, in my professional opinion. But when I was introduced to a relatively new training methodology called whole body electrical muscle stimulation (EMS), something about it really made me pause.

So, you know me. I had to do a little digging to see what all the "buzz" was about.

The Basics: A Primer on Electrical Muscle Stimulation

EMS dates back to the late 18^th century, and it's been used in physical therapy, professional sports, and rehabilitation science for decades. Research backs EMS as a treatment for various neurological and musculoskeletal disorders including strokes, traumatic brain injuries, and acute and chronic pain. It's also been shown to restore or prevent muscle wasting caused by periods of prolonged immobilization, such as casting to heal a broken bone or sedation in patients on intensive care units.

That's all super relevant to me. If injured or even critically ill people can benefit from EMS, it reasonable to say healthy individuals may benefit, too.

These days, there are several types of electrical muscle stimulation used for a wide variety of goals and within many fields, including fitness and rehabilitation. It's basic premise is that by intermittently stimulating muscle fibers with electrical impulses (generally transmitted via wires and electrodes), you can induce muscle contractions that mimic contraction during voluntary movement or exercise.

Generally, we can classify the use of EMS into four main categories:

• Improve muscle strength
• Assist with post-workout recovery
• Assist with physical rehabilitation
• Enhance motor planning and correct faulty movement and muscle fiber recruitment patterns

There's a decent amount of research supporting each of these uses. For instance, EMS has been approved as a muscle-conditioning approach by the U.S. Food and Drug Administration.

And a 2011 literature review published in the European Journal of Applied Physiology concluded that a specific type of EMS called neuromuscular electrical stimulation (NMES) is an effective adjunct therapy to resistance training. It even appears to help fast twitch muscle fibers contract at lower force levels, which may be relevant from an injury-prevention standpoint.

Another study published in a 2011 edition of The Journal of Strength and Conditioning Research concluded that "in prepubertal gymnasts, a 6-week EMS program, combined with the daily gymnastic training, induced significant increases both in knee extensor muscle strength and nonspecific and some specific jump performances."

So, EMS may help build stronger muscles AND translate to better function? I can get on board with that.

A third study published the June 2017 volume of the Annals of Rehabilitation Medicine found that the combination of EMS and abdominal exercises significantly improved ab separation in postnatal women (who also saw improvements in BMI, waist/hip ratio, and ab strength). This is where things really caught my eye.  You see, I know this to be true in a physical therapy standpoint.  I believe and understand why this would work for people who are having issues firing some core muscles after pregnancy, have motor control issues that are limiting them from having proper core function and even healing their abs post pregnancy. 

But you'll notice the above studies look specifically at EMS that use electrodes placed on specific muscle groups, like the quads or biceps. This begs the question: what about whole body EMS—the new fitness phenomenon that I was recently introduced to?

The Backstory: Does Whole Body EMS Training Actually Work?

The whole body EMS technology on the market today looks like a wetsuit embedded with electrodes. When the wetsuit is on, these electrodes sit atop major muscle groups, including the quads, biceps, and pecs. The basic premise of whole-body EMS training—which is similar to EMS training involving single muscle groups—is that the person is subjected to the electrical muscle stimulation as they're working out—resulting in both voluntary (from the person) and involuntary (from the EMS device) muscle contraction.

In other words, a person puts on the whole body EMS suit and runs through their workout. Meanwhile, electrical impulses are sent to contracting muscles through the suit, which is wirelessly controlled by a trained professional.

I've tried it twice and EMS feels like intense vibrations—not exactly comfortable, but not outright painful either. Whole body EMS allegedly causes muscles to contract 20 times more frequently than voluntary contraction alone. The theory follows that this makes your workout more efficient and effective.

At least some research supports this theory (I think we need more). For instance, a 2018 study published in the Journal of Exercise Rehabilitation found that, compared to a control group, participants using whole body EMS saw improvements in systolic blood pressure and oxygen uptake (known as VO₂max) during a graded exercise test. These subjects also reported decreased soreness, fatigue, anxiety, and sleeplessness, although this could be more related to perception rather than a true physiological effect (but it's still pretty cool).

Another 2016 randomized controlled study published in Evidenced-Based Complementary and Alternative Medicine compared whole body EMS training to MY FAVE, high intensity interval training (HIIT). Researchers randomly assigned 48 healthy men into either a whole body EMS group or a HIIT group. After 16 weeks of workouts, the researchers found comparable increases in lean body mass and leg extension strength in both groups. They suggest (a bit boldly, in my opinion), that whole body EMS training "can be considered as an attractive, time-efficient, and effective option to HIT-resistance [sic] exercise for people seeking to improve general strength and body composition." The authors acknowledge that, at least right now, whole body EMS is pricey...meanwhile, I'll acknowledge that I will never recommend skipping HIIT if you're capable of doing it!

However promising, EMS isn't picture perfect. The same authors cited previous studies which showed that EMS rendered no improvements in things like fat mass, or found "that the force increases induced by EMS...are similar to, but not greater than, those induced by voluntary training."

Another issue with this type of technology is that because muscles are stimulated peripherally by direct contact with electrodes, EMS may not induce the type of deep central nervous system activation you can get from, let's say, a good back squat or heavy deadlift. And you WANT central nervous system activation for better strength gains and overall movement proficiency. This is actually one of the major problems I have with it.  

The other BIG issue I have- is maintaining proper core function during use.  Sure it may help with all these things that research is saying, but I'm telling you from experience when you have that suit on and are getting shocked (which is what it feels like) it's DIFFICULT to maintain proper pattern with your core unit.  I mean, it's hard to NOT get out of rhythm with your inhale and exhale and your core unit coming along for the ride. You know, when you inhale pelvic floor should relax and go down, when you exhale, it should engage and come up.  TVA should be doing the same, relaxing on inhale, engaging slightly on exhale.  With this suit on it's hard not to bare down and PUSH (yup like in labor) bc it's so freaking intense.  I had to really SLOW down and focus to make sure that I was correctly engaging while in the suit. 

I was chatting with friends who have been doing it and they were all joking that they feel like the are in labor and pushing a baby out with the suit on in certain movements.  They don't really understand what that means of course or how catastrophic that can be for some women. This is a PROBLEM.  We either need to teach how to engage core and coach that during these sessions and/or we need to take the intensity WAY down so women don't lose touch with their core or maybe it's just not what it's cracked up to be bc maybe you will get the benefits above but you'll be damaging your core function and pelvic floor along the way. And in that case, it will be a hard pass from me for any of my clients. if you decide to do this and your trainer isn't hands on, coaching your breathing pattern and core engagement, you need to bounce outta there or at least do my ab rehab program before trying this, so you are educated on this and can coach yourself as you're doing EMS training.

Overall, I do see potential here.  Potentially a lot of potential too, in the area of correcting faulty motor patterns, enhancing posture, and improving body awareness. And hey, if whole body EMS technology continues to improve, and more research comes out showing that it can safely/legally/effectively enhance muscle growth and strength, then I'll welcome it with strong open arms.  I think as always, it's really hard to find a good trainer, and in this case even harder to find an EMS trainer that is really good.  They just can't take you through primal movements, they need to really coach form, positioning and core function.  

In a perfect world, if I ever started a EMS studio, I would have a 10 minute warm up that included core activation and breathing pattern work THEN go into a 20 minute EMS session while coaching and checking in on everyones core engagement THE ENTIRE TIME.  Currently neither of those things exist.  At least not that I have seen. Not because EMS trainers don't have your best interest at heart, but because they just don't know any better. And Unfortunately for my client, a Mom, that's just not gonna cut it. 

My Takeaway: EMS Might be Worth a Second Look

All and all I'm SUPER interested in whole body EMS training. I also acknowledge that it isn't some panacea for your health, and it can never replace a solid, smart, and intense exercise program supported by an equally solid nutrition plan.

Do I think EMS can be used as a stand-in for legitimate strength and conditioning exercises? Of courssse nottttt. Do I recommend strapping yourself up to electrodes and going HAM without supervision from someone who has been trained in the proper use of EMS? Nope and nope again, and you wouldn't be able to anyway because these machines are HARD TO FIND and never operated without a trained EMS professional. And to be clear, EMS is contraindicated in many cases, so it's not appropriate for everyone.

BUT from what I've seen so far, there's enough research to support its use as a complementary technology that may enhance the effects your workout (it's worth a try, anyway). So, stay tuned. I'll keep you (and myself) updated on the research.  Keep in mind, this is also expensive! Like really expensive, like $70-95 for a 20 minute session expensive. I've been thinking about doing a little study on myself for 8-12 weeks but having a hard time swallowing that $$ pill to do so. Because I still have to pay for my gym (as EMS can't be your only form of training to have a well rounded fitness regimen for fitness an health) and that starts adding up quick.  

In closing, in case any of you are post-docs or grad students in the exercise, Kinesiology, or rehabilitation sciences, lemme just say I think it'd be realllllll swell if some research came out specifically looking at how whole body EMS training affects core function and activation in the postpartum woman. Cuz you know that's kinda my jam and honestly that is the biggest red flag I see here for long term function in these clients. Do you want to try EMS? What do you think about this whole new craze? Let me know what you think below!

Sources:

https://e-fit.com/en/about_ems

https://www.strokeassociation.org/en/about-stroke/effects-of-stroke/physical-effects-of-stroke/physical-impact/functional-electrical-stimulation

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789460/

https://www.ncbi.nlm.nih.gov/pubmed/28758085

https://www.refinery29.com/en-us/electrical-muscle-stimulation-training-workout

https://www.t-nation.com/training/truth-about-ems

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2784391/

https://ieeexplore.ieee.org/document/5778539

https://www.ncbi.nlm.nih.gov/pubmed/28758085

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5833968/

https://journals.lww.com/nsca-jscr/Fulltext/2011/02000/Effects_of_Combined_Electromyostimulation_and.32.aspx

https://www.ncbi.nlm.nih.gov/pubmed/21909714

https://biomedicalengineering.tcnj.edu/muscle-atrophy-reduction-system/

https://health.usnews.com/wellness/fitness/articles/2018-10-18/is-ems-training-the-missing-link-to-your-dream-body

https://www.compexstore.com/sites/default/files/documents/COMPEX-CLINICAL%20STUDIES-EN.pdf

https://www.acefitness.org/about-ace/press-room/press-releases/256/electrical-muscle-stimulation-ems-claims-exposed

Outdated scientific beliefs:

Leeches cure ear infections. Doctors don't need to wash hands between patients. Dietary cholesterol is bad for you—and having high cholesterol is bad news, too.

Safe to say the first two beliefs have been thoroughly debunked. But many conventional doctors and a lot of the general public still believe in the last one. But when we take a closer look at the cholesterol story, the myth starts to fall apart.

Is Cholesterol Actually Bad? Breaking Down the Big Bad Wolf of Bloodwork

Cholesterol is a type of fat naturally found in your body. There are a few different kinds, including small low-density lipoprotein (LDL), larger high-density lipoprotein, and triglycerides. Just like not all calories are created equal, not all cholesterol molecules are either. That is, LDL is "lousy" and can get stuck in your arteries. HDL is "good" and helps shuttle cholesterol around your body, preventing your arteries from clogging up (a condition known as atherosclerosis).

Unfortunately, many 20^th century assumptions made about dietary cholesterol consumption, blood cholesterol, and heart disease risk were just that—assumptions (there were also a handful of animal studies and observational data peppered in). People believed that if you ate food with cholesterol and saturated fats (like eggs, dairy, and fatty meats) then you would increase the amount of cholesterol in your blood and, ispo facto, increase your risk for heart disease.

But ever since the diet-heart hypothesis got its foothold in the minds of American public, new experimental data has been hitting peer-reviewed journals and calling all that into question. Simply put, dietary cholesterol and saturated fat—found in things like dairy, coconut, and butter—just aren't the dietary evils once believed to be (of course, I advise most people to stay away from dairy, but not for reasons related to its fat content).

For instance, eating cholesterol does not appear to affect cholesterol levels in your blood. Plus, evidence shows that while consuming saturated fats can raise your lousy LDL levels, it can also raise healthy HDL levels, too (especially saturated fats found in coconuts). PLUS, saturated fats have even been shown to change small LDL particles into bigger ones, emulating the larger and safer HDL particle size. And a 2010 meta-analysis published the American Journal of Clinical Nutrition assessed data from 21 studies and found that "there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD."

If we MUST have a fat bogeyman, make it trans fats—this engineered Frankenfood (e.g., hydrogenated vegetable oil) does appear to increase the risk of heart disease and its associated heartaches, including heart attacks, atherosclerosis, and stroke.

So mainstream media, please stop demonizing grass-fed butter, ghee, and coconuts (which are also loaded with antioxidants). These fats are an important part of a healthy balanced diet!

6 Things Driving High Cholesterol

So if your morning eggs and bulletproof coffee aren't the main things driving high cholesterol levels, what are? Here are six main ones to keep in mind:

1. Metabolic dysfunction. Metabolic syndrome is a cluster of conditions which increase a person's risk for heart disease, diabetes, and/or stroke. Among the conditions are elevated triglycerides and low levels of healthy HDL cholesterol. Chronic stress, obesity, and other factors are believed to contribute to metabolic dysfunction. It's also possible that
2. Chronic infections. Latent viral or bacterial infections can overtax the immune system (and are also indicators of a weakened immune system in general). These contribute to widespread and harmful inflammation. More and more researchers and doctors are confirming the evidence which says inflammation rather than cholesterol per se is the main factor behind chronic illness—especially heart disease.
3. A messed up gut. Research, including a 2018 study published in Nutrition, Metabolism, and Cardiovascular Diseases, has shown that increased gut permeability (diminished gut barrier function) is associated with both increased inflammation and higher levels of LDL cholesterol.
4. Poor thyroid function. It doesn't even necessarily have to be clinical hypothyroidism, either—suboptimal function is enough to affect your body's ability to properly breakdown and remove LDL cholesterol from your blood.
5. Exposure to environmental toxins. Research shows that exposure to certain chemicals (including ones used in common food packaging) is positively associated with higher cholesterol levels.
6. Genes. Sorry—some of us are just genetically predisposed to having higher than normal cholesterol...but this doesn't necessarily spell doom and gloom. Maximizing lifestyle via nutrition and exercise is still effective for optimizing blood lipid levels in people with a family history, and it's even MORE essential for people with the inherited gene mutations driving cholesterol levels up.

As you can see, a lot of these are within our control. By improving main lifestyle factors—how well we sleep, how well we exercise, how well we manage stress, and how well we stay away from refined sugar, gluten and other substances known to disrupt our digestive, metabolic, and immune health—we can help keep our cholesterol levels in check.

But let's not forget one last important point: "high" cholesterol isn't even necessarily bad.

A Better Way to Assess Your Lipid Panel

I 10/10 recommend getting your blood work done with your physician—or better yet a functional medicine doctor who's privy to the latest research in nutrition and holistic wellness. Collecting both subjective data (how well you feel/look) and objective data (what your "numbers" are, including body fat percentage, lean body mass, and lipid panel) helps you better understand your unique health and how you can improve it.

But simply looking at your total cholesterol isn't enough to give you the whole picture. Don't let your doctor be intellectually lazy and get away with telling you your cholesterol is "bad" simply because the total amount is over 200 mg/dL. Be sure to ask for the following data points:

• HDL: the good stuff, heart healthy. Aim for 60 mg/dL or higher.
• LDL: the bad stuff. Aim for less than 100 mg/dL.
• Total cholesterol to HDL level: this ratio helps you see how much of your good HDL cholesterol is contributing to your total cholesterol. The lower the ratio the better.
• Non-HDL cholesterol level: subtract your HDL level from your total. It shows you how much "bad" cholesterol you have. Optimal is less than 130 mg/dL.
• Triglycerides: these cholesterol particles increase with greater levels of inflammation, so the lower the better. Shoot for less than 150 mg/dL.

By the way, if you're wondering why a lot of conventional docs just aren't looking at blood lipid profiles in this way, it's largely because many doctors simply aren't aware of the latest research on what cholesterol levels are actually telling us. Few fields outside of healthcare see innovation happening at a faster rate, which means that by the time many doctors get into clinical practice, the information they learned from their medical textbooks is often outdated. And if they aren't keeping up with the latest research (which takes a modest investment in time and energy), then they simply won't be able to practice the type of evidenced-based medicine that due diligence demands.

For what it's worth, I also recommend testing for additional biomarkers including Vitamin D, C-reactive protein (a marker of inflammation), fasting glucose (how much sugar is in your blood), A1C (the average amount of sugar in your blood over the past 2 to 3 months), and thyroid-stimulating hormone, or TSH (which assess how well your thyroid gland is working). But getting a solid lipid profile done—and knowing how to evaluate it correctly with your healthcare provider—is a great start.

Xo

Nancy

Sources:

https://www.healthline.com/nutrition/saturated-fat-good-or-bad

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/

https://www.healthywomen.org/condition/cholesterol

https://medlineplus.gov/ldlthebadcholesterol.html

https://chriskresser.com/functional-medicine-approach-to-high-cholesterol/

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol-ratio/faq-20058006

https://www.healthline.com/health/high-cholesterol/levels-by-age#children

https://www.ncbi.nlm.nih.gov/pubmed/30459055

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831917/

https://www.healthline.com/health/thyroid-issues-and-cholesterol

https://health.clevelandclinic.org/why-you-should-no-longer-worry-about-cholesterol-in-food/

https://www.ncbi.nlm.nih.gov/pubmed/20071648

https://www.health.harvard.edu/staying-healthy/coconut-oil

https://www.betterhealth.vic.gov.au/health/ConditionsAndTreatments/genetic-factors-and-cholesterol

https://www.ncbi.nlm.nih.gov/pubmed/30459055

https://www.hopkinsmedicine.org/healthlibrary/conditions/diabetes/metabolic_syndrome_85,P08342

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986484/

Question for you: 

Have you ever heard people say that after taking some extended time off from training (either planned or unplanned), it's much easier for them regain their strength back compared to how hard it was for them to get strong in the first place? Yeah, I've heard that before too. Like, a lot. Especially with those who didn’t strength train during pregnancy VS those who did. Now—have you ever wondered if that's true, or just an old lifter's tale? Turns out scientific evidence actually supports this claim as well. 

In a review just published in January in Frontiers in Physiology, researchers shared some interesting findings: when you workout, your skeletal muscles gain nuclei—cell brains, for lack of a better term. Interestingly, while muscle fibers DO decrease and weaken after periods of disuse (due to things like injury, disease, illness, pregnancyor, dare I say...episodic laziness), these new muscle nuclei actually stick around and never go away.

And thank goodness for that. The presence of these nuclei make it easier for muscles to grow and get strong again once training resumes, and is believed to contribute to the phenomon of "muscle memory."

Side note: this persistent muscular adaptation to training also happens to be why the researchers call for more rigorous drug testing among competitive athletes, since anabolic steroids (by enhancing muscle nuclei growth) can benefit a person even long AFTER they stop taking the drugs.

Innerestin', right??

Now, does this mean I recommend skipping workouts all the time, or suggest that not working out isn't a big deal? You bet your strong booty that's not what I'm saying! I AM saying this:

• If you DO have an extended period of missed training for whatever reason, say you cant lift as often or much during pregnancy, don't beat yourself up too badly about it especially if you have DING DING DING trained properly for pregnancy. Yes, you will lose some strength, but you haven't necessarily lost all that hard work you put in. "Use it or lose it," as the saying goes, "...until you use it again." 
• Consider this data a RESOUNDING CALL to encourage our children to stay fit and healthy from a young age! The authors of this review make a HUGELY important point: "[E]xercise during adolescence, when muscle growth is enhanced by hormones, nutrition and a robust satellite pool, might functionally serve to allow individuals to 'bank' myonuclei that could be drawn upon later in life to slow the effects of aging and possibly forestall [age-related muscle weakening]." YES! 

Takeaway: the window of opportunity to build a stronger healthier body is never lost to you...but the sooner and more consistently you (and your children) take action, then the healthier you can expect to be over the course of your life. It's never too late to start exercising—nor is it ever too late to pick up the habit again.

Article link: https://www.frontiersin.org/articles/10.3389/fphys.2018.01887/full

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/

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.