Intermittent Fasting

I was recently approached about my opinions on Intermittent Fasting. I decided that I should take some time, look into this diet trend and put together my opinion. Intermittent Fasting has gained lots of traction recently with lots of celebrities and high-profile executives jumping on this band wagon. As with any diet trend, it is hard to argue with people's personal experiences. If someone is telling me that they felt "so much better" or "it changed their ______." Who am I are argue with those experiences?! I wanted to share with you some evidence-based information on intermittent fasting in the hopes that would help you make an informed decision.  

Intermittent Fasting can mean a variety of things, but in a nutshell it is restricting the time during the day that you eat or not eating for a set period of time. The goal is normally to achieve weight loss through calorie restriction. Often people talk about feeling better, less headaches, no more pain, etc. There are three main categories to intermittent fasting 1) Alternating day fasting, 2) Whole day fasting, and 3) Time restricted fasting. 

1) Alternating day fasting  - This involves eat one day, fasting for the next day and then resuming eating again the next day.

2) Whole day fasting - This is normally done one a 5:2 day ratio. You would eat normally for 5 days and then for 2 days you would decrease your caloric intake to ~500 calories/day. 

3) Time restricted fasting - This is limiting your eating window during the day to only 8 hours during the day and then fasting the over 16 hours. 

Now that we have an idea of the definitions for Intermittent Fasting let's take a look at what this means for your body. The main goal of intermittent fasting is to help optimize your body to metabolize nutrients appropriately and decrease your risk of various diseases. How does that potentially work? Our bodies are very complex and metabolic regulation is tied to our hormones, microbiota and lifestyle factors. This graphic below is from a research article (cited below) and I thought is accurately showed how all of these factors affect our risk for chronic diseases.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/figure/F1/

There are limited studies done in humans with intermittent fasting. Some of the ones that have been done are small and didn't necessarily show significant weight loss changes in those that practiced intermittent fasting compared with more conventional weight loss methods. I think that out of the different types of intermittent fasting I prefer the Time Restricted Fasting. I think that limiting the window during the day that you eat has been proven to make a positive difference in weight loss. Lots of times when we eat late at night we are reaching for unhealthy food items and that is adding to our weight struggles. The idea of restricting calories all the way to only 500 calories in one day could have some negative side effects. You could feel tired, very hungry and that might not be an "enjoyable" feeling for that day. That may not be sustainable long term. When you alternate fasting days that can be tough because your body needs that food for fuel and not having that energy available can be tough. I always ask myself that question when looking into a fad diet trend ... is that practice sustainable? If I make that change, will I be able to continue that practice as the days and weeks go by?

For more information there was a great article published in the Journal of the Academy in Nutrition and Dietetics in 2015 about Intermittent Fasting. 

Professional Opinion/Conclusion: If you are wanting to practice intermittent fasting make sure that you work closely with a health professional. Make sure that your doctor feels comfortable with you limiting your calorie intake. If you are wanting to work towards losing weight, get in touch with a Registered Dietitian to help craft a successful meal plan that works for you. 

Fit Life

In the craziness of life sometimes finding time to exercise is tough. Not only is a tough at times it feels impossible. There is no way between the meal preparation, laundry, dishes, dog walking and working if there time to lace up your tennis shoes and fit in a work out. 

Well I wanted to provide some encouragement for you. Living a healthy life = making healthy choices each and every day. This could be an overwhelming statement or you can look at as an opportunity to have a "do over." If you had a really rough week at work and lacked the motivation to exercise then focus on trying to make time the next day. For example, I had a crazy week at work last week. There were 100 NICU babies in our unit and I have several meetings. I was very stressed and totally lacked any motivation to work out. I decided that the next day was a new day and I needed to make some time for my own health. I took the next evening to fit in a short run and combined that with running to the grocery store and picking up some essentials. I knew that if I wanted to decrease the amount of stress I was feeling I needed a short run and I had to go to the grocery anyways so combining those two activities was perfect. It was not a super long, intense exercise session, but it was just what I needed. 

That is the perfect example of living a healthy lifestyle. It comes down to the decisions you make each day. It it your perspective/outlook of making that priority. I knew that for my own outlook on life I needed to take that time for myself and obtain some endorphins. Endorphins are amazing when it comes to changing your outlook on life and making you feeling instantly better. 

I wanted to share this article with you that I came across in the New York Times. It talks about the health of parents and how that influences their children. I learned this in school, but it was great to have some more research in the media talking about parents' health and how it relates to their child's health. So we know that overweight mothers lead to larger babies and than can translate to larger children later in life. Father's weight can have an impact on the environment the child grows up in and can lead to having an overweight child. If you want a link to this article - CLICK HERE. 

I just wanted to share that with you to encourage you to stick with making those healthy choices. It is so important for your own health, but also for your children. You owe it to yourself and your child to offer plenty of fruit/vegetables with meals, exercise regularly and demonstrate those healthy habits in your home. I know it is tough and with the craziness of the work week, but each day you have that chance to make healthy choices. You can do it! 

Donating Breastmilk

I wanted to write up a blog post on a topic that is near and dear to my heart .... breastmilk donation. As many of you probably know I work in a Neonatal Intensive Care Unit (NICU) here in Indianapolis. We purchase and use a lot of donor breastmilk for our premature babies. There are lots of studies that show that using donor breastmilk in a preterm infant can be a good alternative when there isn't enough maternal breastmilk available. We specifically use this donor breastmilk for infants who are less than 34 weeks gestation and less an 1500g (3lbs 5oz). 

Breastmilk is an amazing food. It contains protein, carbohydrates, fat, fat soluble vitamins and has immune boosting properties. This makes it the perfectly designed food for babies. Donor breastmilk can be a good substitute for small, infants who don't have enough of their own mother's milk to eat. There are two negatives of donor breastmilk, that I commonly see in the NICU. First, it is a pasteurized product and during that process you end up killing off some of those immune boosting properties and denaturing some proteins. Secondly, you are giving term breastmilk (the typical milk donor is has a term infant and is donating mature milk) to a preterm baby. It is not the perfect make up of fat, protein and carbohydrate for that gestational age. It has been found to be helpful in this preterm population. Mother's own milk is best, but if needed donor breastmilk comes in as a great second option.

So how does the process work? I have had parents in the NICU be grossed out by the thought of using someone else's breastmilk for their baby. There is a huge system in place to help ensure that breastmilk being donated is safe to use for your child.  

Step #1 - The donor speaks with someone at the Milk Bank and they are screened to see if they could potentially donate. There is a whole list of questions - CLICK HERE for Indiana's Screening Criteria.  The Milk Bank wants their donors to be in good health (you have to get signed off on by your OB and pediatrician), taking no medications, be willing to get your blood drawn and commit to donating 100 ounces of breastmilk. 

Step #2 - After speaking with someone at the Milk Bank you will fill out an application that will get turned back into the Milk Bank. You will also get your blood drawn. They want to make sure that you don't have any blood borne illnesses that could be transmitted in your breastmilk. 

Step #3 - Take your breastmilk to donate to your nearest Milk Depot. There is a list of Milk Depots available online. 

Step #4 - Once you donate your breastmilk, it is pooled together and then pasteurized. That milk is then combined in bottles that are frozen to be distributed to the buyers. The bottles are bottled with lot numbers and the have bar code that is attached to them. This would allow for tracking of milk if there ever was a problem.

There are a few things that you have to do to be a donor, but honestly that time that it takes is minimal and you are doing so much good for lots of babies out there. The NICU at St Vincent Women's and at Riley get their donor breastmilk from the Indiana Milk Bank. They are also the two largest purchasers in the state. There are lots of other NICU units that are purchasing that donor breastmilk as well. If you are interested in becoming a donor check out the Indiana Milk Bank website and give them a call. If you want to donate money to help support this non-profit check out their About Us section to learn more. 

Baby Led Weaning Part 2

I wanted to do another follow up post about Baby Led Weaning. Besides encouraging your child to use their hands and feed themselves, finding utensils/sippy cups that work for your child can be overwhelming. There are lots of products out there, but I wanted to take the time and highlight a few items for you. I have heard about these items from Katie Ferraro who is an amazing dietitian who has some great education on baby lead weaning.

What to use? This has been one of my biggest struggles since starting solids with William. Breast feeding is easy because you don't have to use anything special. But with starting solids it is a whole new ball game.

Products I Love!

Grabease

These are a great product that I discovered through Katie Ferraro. I ordered a set for William and I think they are great. William loves holding them and putting them in his mouth. I can't say he has mastered the art of using utensils, but he has a ton of fun playing with them. These utensils are ergonomically designed to fit little ones hands. It allows for a natural vertical grasp and has a choke protection barrier to allow for safe self feeding. These also work great for baby led weaning. They can easily be cleaned in the dishwasher and are BPA free.

Ezpz Mat

I have to confess I have used this only a few times, but I love the concept for this utensil. This all in one placement and plate works well to contain food. It also sticks to the table and it is hard to pick up and toss to the floor. The compartments can hold two 4oz portions and then one 10oz portion. That would work for a fruit/veggie, protein and carbohydrate. This is easy for a small child to use and work on developing their fine motor skills. You can wash it in the dishwasher, use in the microwave and it is oven safe up to 350 degrees. 

Take and Toss Sippy Cup

I had two packages of these given to me from a friend and William loves them. I love this because it is durable to use again and again, but if it is lost it is not the end of the world. The colors are fun and they travel cap works great. They also don't have a valve, which I really liked. I want William to be able to gain the skills to control the flow of the milk out of the sippy cup and this will allow him to practice that skill. These are dishwasher safe as well and BPA free. 

What products have you used that you like? Are there any  brands or types of baby feedings products you really liked? There are so many types of feeding utensils out there it can be overwhelming. If you are on the hunt for some great products to try, make sure you check these out! 

If you missed my first blog post about Baby Led Weaning - CLICK HERE to learn more about how this is a great way to teach your child to love food! 

Navigating the Indiana State Fair

August has arrived. Do you know that means? It is time for the Indiana State Fair. I have the opportunity to live just down the street from the State Fair. That is exciting, because we going to spend lots of time checking out exhibits, looking at the animals and trying some of the delicious food. Make sure you grab some tickets and head over the fair grounds. The fair is going on from August 4th through the 20th. 

Each year the State Fair has a different theme. This year the theme is "The Wonderful World of Food." The tag line is "We grow it. We sell it. We cook it. We eat it." That is very true. Here in the midwest we do grow a lot of food and that is a unique thing to Indiana. Each day of the fair there is theme that is highlighting different types of food. 

• August 4th - Deep Fried Food 
• August 5th - Melon 
• August 6th - Popcorn
• August 7th - Salsa & Ketchup 
• August 8th - Eggs
• August 9th - Pork Burgers
• August 10th - Funnel Cake
• August 11th - Cheese 
• August 12th - Beef BBQ
• August 13th - Ice Cream
• August 14th - Apples
• August 15th - Mint
• August 16th - Corn Dogs
• August 17th - Food On A Stick
• August 18th - Turkey Legs
• August 19th - Pickles
• August 20th - Honey 

I love this list, because it really does showcase lots of the food items that we make/grow in the state. Obviously not all of these food items are healthy, but some times it is fun to indulge in a special treat. What better place to have a treat than the State Fair. 

Another great reason to hit up the fair is for the chance to walk! It is a great way to get in some exercise. I know that might seen silly to be walking while sipping on your milkshake, but it can be a good way to move more. 

There is also a really neat display from New York about Food from Around the World. You have to check it out. It was really neat and so well done. There is so many fun things offered at the State Fair - the food, the rides, the animals and neat displays. 

National Breast Feeding Month

In case you didn't know, August is National Breast Feeding Month. Many of you probably already know that I am breast feeding my first child. We have been going strong for the last 7 1/2 months. It is a big commitment. I haven't really talked about breast feeding here on the blog since William was first born. That first post was entitled The Gift of Breast Feeding. I think that is such a good way to look at breast feeding. It is A LOT of hard work and it is truly a gift that you are giving to your child. I made that choice for William and I try not to complaining about breast feeding/pumping, but instead look at it as a wonderful opportunity that I GET to do and I am giving to him. 

I have been volunteering with the Breast Feeding Support Group at St Vincent Women's Hospital for the last several weeks. I am working towards getting experience and hours for my IBCLC certification. This credential stands for an International Board Certified Lactation Consultant. This credential is a great way to get continued education about maternal and infant health/development and how to help mothers trouble shoot breast feeding. I have really enjoyed being able to work with some Moms on Fridays in an outpatient setting. It is so neat to see these mothers band together, lift one another up and support each other in this journey of motherhood and breast feeding. I was talking with one mom who said that the support of the lactation consultants and this group has helped her so much that without that support she wasn't sure she would still be breast feeding. That is a huge testament to supporting and educating mothers on how to trust their bodies to provide milk for their babies. I think lots of times we have the false idea that we, as the mothers, are in control of the feedings for the baby. In all actuality, the baby determines how much they want to eat and how they are going to do it. Trusting your baby and body is a tough thing to learn. Getting to work with some of these moms and encourage them has definitely been the highlight of my Fridays. 

Breast Feeding Facts 

• Breast feeding helps you save money $$$ 
  • Feeding your baby formula can cost you ~$1,500 a year or an average of $30 a week. 
  • Because breast fed babies are less sick, you will miss fewer days at work to stay home and take care of your baby.
• Breast feedings helps keep your baby healthy.
  • Your child is less likely to get sick when they are breast fed. Your breast milk can help prevent ear infections, diarrhea, respiratory illnesses, childhood obesity and childhood leukemia. 
  • Breast milk and breast feeding your baby helps to decrease the risk of SIDS by > 70%. 
  • Breast feeding if good for your health (as the mother), because your risk of breast cancer and ovarian cancer also decreases. 
• Commit from the beginning. 
  • Mothers who have a plan from the time before their child is born are more likely to stick with it. Breast feeding is tough and can be challenging, but those mothers who are determined are more likely to stick with it. 
  • Getting your support system on board with your plans to breast feed will help you be successful as well. 
• Breast milk nature's perfect food. 
  • Your breast milk is designed for your baby. It is easier for your baby to digest than formula and you pass along your immune fighting agents to your child. You are the mother, have the power to give this unique and perfectly designed food to your baby. 

Motivational Monday

Some times I feel like I am just treading water in life. Between work and then things at home and trying to fit in time to exercise and prepare lunches for the next day ... my day is over and I am left getting some sleep before starting the cycle all over again. I thought I would share with you some of my favorite Motivational Posters to help gear you up for a great week. 

What do you do during your week to help you be successful? I have learned that everything for the next day needs to be packed and ready to go the night before. With the diaper/bottle bag for the baby, lunch boxes for Chas and myself and then my pump bag along with my work bag ... there is SO much stuff to keep track of. Staying organized is so important to making sure that everyone has everything they need for the day. Lots of nights I would rather just go lay on the sofa, but I know that getting things ready for the next day will make the morning routine go so much smoother. Being a working Mom makes your life crazy, but it is worth the hassle. That is what I keep telling myself ... especially on Mondays. 

Baby Led Weaning

It has been a little while since I have share with you about my little one, William. You got to hear all about my pregnancy and how things were going. I wanted to move onto another fun topic that I enjoy ... pediatric nutrition. This is totally my jam. Now my main focus is neonatal nutrition and obviously my child is out of that stage. He is now 6 months old! He is moving and grooving. He started crawling just around 6 months old. He is now obsessed with pulling up on things. When he pulls up and stands on his feet he is SO proud! He is just jumping through ALL of these milestone hoops. Over the last couple of weeks we have also started solid foods.

I am doing Baby Led Weaning with William. I am not sure if you have heard of this approach, but I think it is one of the best ways to teach your child how to love food. The premise is that you use table foods (foods that you would normally eat) and use those to teach your child how to eat. There is no jar baby food involved. Those products are over priced and totally void of much nutritional value. If you want to feed your child is a healthier and most cost effective way ... then keep reading, because this method is for you.

Baby led weaning simply means letting your baby feed themselves from the start of solid foods. There is no force feeding baby food mush. The term was coined by Gill Rapley who was a midwife. Check out her book HERE. Around 6 months or when your baby is able to sit up and is showing interest in foods if when you can start offering table foods. You simply hand your child a suitable size piece of food and they can play with it, smell it, lick it, mash it up, get it all over them and get the full experience of eating. At the beginning a very small portion of the food actually gets to their mouth/into their bellies, but they are learning all about food during this time. There are no purees, no ice cube trays, no food processing, no mashing of foods, no baby cereal or strange jar food combinations. Instead it is your baby eating food that that you eat at your dinner table.  

Baby Led Weaning

• Encourages and teaches family meal time. Everyone comes together at the table and eats together. The baby gets to participate in meal time by being at the time and eating appropriate finger foods that the rest of the family is eating.

• The child gets to choose what, how much and how quickly they want to eat.

• This method gives the chance to explore various new textures and tastes. There is no pressure to have to eat something.

• Continue to nurse or give a bottle just as often as you normally would. Solid foods at this point are made to go with the milk. The baby will regulate and start to eat more solids and decrease milk intake on their one. Usually this will occur later in the first year. For a baby at 6 months old, the main source of their nutrition is either breast milk or formula.

When you think about it baby led weaning ends up being a continuation of breast feeding. When a baby goes to breast, that baby is determining how food milk he is drinking. When he is satisfied he is done. The breast milk will take on different flavors, depending on the mother diet and this is an early introduction of what food tastes like and will increase baby's acceptance of those foods later in life. These concepts are continued with baby led weaning, because the baby is deciding if they want to try foods and how much of foods they want to try to eat. This method encourages that self regulation and exposures to various foods.

If you have questions about baby led weaning or want more information, send me a message. I have various resources that I would love to share with you. I believe that is it so important to build a healthy relationship with food and that starts when your baby first starts solid foods. 

Diabetes Youth Foundation of Indiana Camp 2017

This is my third year attending Diabetes Camp with the Diabetes Youth Foundation of Indiana. The camp is located up in Noblesville, IN and each year for a week I spend my time preparing foods for campers with food allergies. Lots of Type 1 diabetic patients also have food allergies or other autoimmune related diseases (such as Celiac disease). For their week at camp I work to help prepare "safe" foods for them to eat. My week at camp was crazy busy. We had 10 campers that had celiac and had to be gluten free. Then we had several vegetarians and one dairy free camper. With each meal I had to make sure that they had substitutes for the food items that were being served. I had to heat up and prepare 11 gluten free mac n' cheese diseases one meal and then make a pasta with red sauce dish for my dairy free camper. That basically summed up my week. It was great though, because I get to do something different for a week and I love being able to give of my time in that way. 

What I love about DYFI Camp? I think it is so great that these campers (all of which are Type 1 diabetic) can come to a place for the summer and get to feel "normal." Everyone else there as diabetes and checking your blood sugar/giving insulin is the norm. I also love that we support them with food that they can eat as well. We make sure that their food allergies are accommodated for and they are able to eat family style at meals. That is wonderful because they can choose what they want to eat and then their insulin bolus is given accordingly. Having a place where these campers can be just kids having fun is something that is so special.

Another exciting moment for this year was that we were able to donate the extra food to a food pantry/shelter in Noblesville. I was so excited to take the extra dry goods and fresh foods over to Third Phase Christian Center. These food items wouldn't have kept in the freezer until fall camp and so if we didn't take them somewhere they would have to be thrown out. I was so happy that they were able to be given to a group that could use the leftovers. They were very excited to receive the fresh food as a donation. They even were able to take opened food items that they used in their kitchen on site and whatever was unopened they could give away in the food pantry. 

It was a great week at camp. Everyone had a wonderful time. The weather was great. The kids got fed and I would call it a success! 

Coconut Craze

Well by this time you have probably heard of coconut oil and been told that it is SUPER healthy and you need to eat it on EVERYTHING! So some reason everyone is thinking coconut oil is the next health food. In fact 72% of consumers think that coconut oil products are healthy compared with only 37% of nutritionists. This shows a huge disconnect between the public and what professionals know. 

So let's break this down ... what is in coconut oil? It is a plant based oil and most of the time this does mean healthy. All of your other plant based oils are high in unsaturated fat (heart healthy fats) - canola, olive, grapeseed, and avocado oil just to name a few. Coconut oil is from a plant, but instead has high amounts of saturated fat. In fact 82% of the fat in coconut oil is saturated fat. That is a higher percentage of saturated fat compared with butter, beef fat or pork lard. Eeek! So that should be a red flag. There are some unsaturated fats in coconut oil, but only about 15% of the fat are unsaturated (heart healthy fat chains). 

The American Heart Association recommends that no more than 6% of your total daily calories come from saturated fat. These recommendations are to help keep your cholesterol levels within normal limits. So you need some fat and a small amount of saturated fat is fine, but you don't need large amounts of these saturated fats. 

There are not very many studies looking specifically at coconut oil. This is a new food trend and because of that most of the heart studies that say that saturated fat causes heart disease are done with animal based fats. More research needs to be done with coconut oil and see that if this plant based (high saturated fat) oil does indeed lead to same negative heart disease outcomes. 

The whole reason that saturated fat is demonized is because studies have shown that it decreases your HDL (good cholesterol) and then increases your LDL (bad cholesterol) and this can lead to increased plaque build up in your arteries. 

So what does this look like in real life? Well if you take your coconut oil and measure it out. 1 Tablespoon contains 12g of saturated fat and that makes up 60% of your daily recommended saturated fat intake. This 1 Tablespoon of coconut oil contains 117 calories, 13.6g of total fat. Coconut oil contains 10 times more saturated fat than unsaturated fat. This is still fat and should be treated as such. Use this fat source in moderation. Doesn't go dumping it in your coffee, slathering it on your potato and drinking it in your smoothie. That much added fat isn't going to help you be healthier, but will just add additional calories and could lead to increased weight gain. Yes, it tastes delicious, but so does every fat. 

Hopefully you can see that this coconut oil craze is indeed just that ... a craze! This food item as been around for awhile and there are no magical health properties with this oil. Use it in moderation and if you have a risk of heart disease or struggle with high blood pressure, avoid this fat source. Reach for more heart healthy fats (plant based fats) that have proven heart health properties. 

Cool Off With These Summer Treats

It is that time of year where the sun is shining, the temperature is creeping up and you want to find ways to cool off. I know that this time of year I like to come up with refreshing snack ideas to help beat the heat. These recipes are kid friendly as well, so grab your youngster and give them a try! 

Frozen Fruit 

There are so many different fruit items that you can freeze. You may have heard of freezing your grapes. That is a easy and delicious treat. Simply wash the grapes, dry them and then place them in the freezer. They are so cold and refreshing. You can also freeze watermelon slices. Cut your watermelon, remove the rind and then place in the freezer. This is super easy and totally delicious. This is a great alternative to a popsicle. Don't get me wrong, you can still enjoy a popsicle, but this will be a healthier option.

Fruit Pizza

Start with your crust. This can be anything ... a tortilla, pita or flatbread. You can choose a whole wheat version for a healthy twist. Then top with your "sauce" which in this case is a yogurt. Pick your favorite flavor, plain, vanilla or flavored. Then top with whatever toppings you think sounds good. You can add nuts (almonds), sliced fruit (kiwi, apples, bananas), any type of berry or grape, coconut, chocolate chips or granula. The list can go on and on. Then enjoy! Making your own fruit pizza can be that simple! This can make a great snack or even part of your meal.

Fresh Veggie Salad

This is a great recipe for a summer, vegetable salad, because you can add whatever produce you have available. Don't feel like you have to follow the recipe. Use veggies that you like and you think sound good together. I love this dish because it uses beans as the protein source, which is cheap and delicious. This is also a colorful salad. Keep that in mind as you are choosing what veggies you want to include. Reach for items that are colorful. Aim to eat the rainbow! 

Grilled Veggie Kabobs

I am a sucker for grilled vegetables. It is my favorite way to eat veggies in the summer time. I love how fresh they are and now over cooked when on the grill. This Kabob recipe looks amazing. It uses corn, sausage, green peppers, onions. These veggies are coated in Italian dressing and then sprinkle mustard powdered over them. This is a fun way to spice up your grilled vegetables and try something new. 

Hopefully you are able to try some of these tasty treats this summer. Find some new recipes and try to my food. There is so much fresh produce that will be in season and tastes delicious this time of year! Happy Cooking! 

Postpartum Body

Can we just talk about your body after you have a baby ... it is crazy the changes that it goes through. It takes 9 months to grow huge and serve as a home for this tiny human and then all of a sudden the baby is born and your body starts shifting/changing. I have been amazed at how quickly things started to shift back to normal, but then also how long it took for other things to return to "normal." Then can I just also say ... what is normal now? I don't feel like things will be exactly like they were before, but it is a work in progress. 

So just to give you a timeline, William is 5 months and 3 weeks now and I feel like my body is finally starting to be like the "old Anna." I can fit into some of my pre-pregnancy pants again (not all of them, but some of them). I consider that progress. 

I have noticed some things that weren't changing back quick enough for me. For example, I realized that my pelvic floor was a mess. Now you may be wondering, pelvic floor, what is that? Well women, this is very important for you, especially after having a baby because you want everything to tighten up and shift back into place appropriately and having a strong pelvic floor helps accomplish that goal. 

I decided to seek out a Women's Health Physical Therapist, because I needed to address my pelvic floor issues and that would also help with my weak abdominal muscles. After your body has stretched out to accommodate a baby, it needs some help to regain that strength. If your abdominal wall and pelvic floor is weak it can have a negative impact on lots of things - difficulty moving/twisting, issues with urination, pain with sex and abdominal diastasis. Now what is abdominal diastasis? 

Getting physical therapy to target this area is important in helping to fix these issues. I found a great therapist - I googled women's health physical therapist in Indianapolis - and just get up an appointment with Katrina. She has been great and the therapy has made a world of difference for me. My abdominal diastasis was 2cm in the upper abs, 3cm around my belly button and then 2cm in my lower abs. After a month and a half of therapy I have gotten that distance down to 1cm on the top, 2cm in the middle and 1cm at the bottom. I feel stronger, my posture is improved and I feel like my stomach is more flat. 

I have also learned how better to do a kegel and how to relax my pelvic floor. Believe it or not, you can carry stress in your pelvic floor muscles and learning how to relax can be an important skill. That was part of my struggle and learning to relax has been so helpful in the integrity of that muscle. 

I had to share this article that I found on the Today Show website, because I was so excited to finally see some information about pelvic floor health. CLICK HERE for the article.

So I am sure that this is WAY more than you wanted to know about me, but I think it is important for women to know and understand there bodies. This is even more important after having a baby. Your postpartum body is different and if there are imbalances or issues that you are experiencing there is help out there. There are great therapist that specialize in women's health issues and can help you feel confident and embrace this Mom-version of yourself! 

Safety while Running

I had the opportunity to attend a running safety seminar at Athletic Annex off of 86th Street in Indianapolis this past week. It was an evening program that was put on by Run Safer a business owned by Todd Williams (Olympic runner and Jiu Jitsu Black Belt. It was a great program and I am glad that I took the time to go. Lots of the things I was already aware of, but it was a great reminder and he had some wonderful tips on how to defend yourself, physically, from an attacker. WTHR did a segment on the event and I thought it was a nice summary of the program - CLICK HERE FOR THEIR VIDEO. 

If you want to watch the talk that Athletic Annex sponsored check out the video below! 

There was some great take away points from Todd's talk that I wanted to make sure to share. Always remember to be aware of your surrounds.This can make all the difference. I think lots of time attacks happen because people are not aware of what is happening around them. If you are running with headphones, keep the volume down so that you can hear what is happening around you.

I liked the idea of running in a group or at least having someone aware of your running plans. Sometimes you don't have anyone to run with and just making sure that you have someone who is looking out for you at home can be helpful. There are apps/devices that you can use that can track your location, but if you don't have that, then make sure you are telling someone about your route and how long you will be gone.

If you see some thing suspicious or makes you feel uncomfortable, report it. I think this a huge take away. If you run often, you have sense/feeling about things and sometimes things just don't feel right. So make sure that if you see some that makes you uncomfortable, call 911 and report that. This not only protects yourself but can always help to make sure a safer community.

The last take away that I learned was about physically defending yourself. Use your legs (if you are knocked to the ground) and make sure that you strike vulnerable locations on the body (Head, neck, eyes, nose, and groin). Use your legs, elbows and hands. Be in a prepared stance and make sure you are facing your attacker to give you a better chance in a physical fight.

Being aware of how to protect yourself is important for men and women. It also gives you confidence when you have a plan so that you aren't caught off guard if something were to happen. Hopefully this is helpful and has got you thinking about what you would do if you find yourself in a dangerous situation. I think having a plan helps to make sure that you are safe while you are out running. Stay safe!

Gearing up to Move

Just wanted to update you all that my family and I are moving. We are staying in Indiana, but we will be moving into Indianapolis from the suburbs. It is exciting, but will be a slight headache over the next 2 weeks. Just wanted to let you know in case I ended up missing one of my Monday blog posts. 

With all this extra stress in life it definitely makes eating healthy and exercising tough. When life gets crazy it is so easy to use that as excuse to throw health out the window. It is way easier to stress eat and then grab fast, unhealthy foods compared with trying to reach for a healthier alternative. Honestly with moving, it is tough, because you are packing up your kitchen equipment and that means preparing food at home is challenging. Whether you are gearing up for a move and another stressful life change, work on handling that stress in a positive way.

Ways to stay healthy while stressed: 

1. Plan and stay organized. I think this is such a challenge in the midst of moving or a stressful time in life. These are the times when you feel like you don't have time for lists, but it turns out to be the time when you need them the most. Coming up with a goal for your time and list of things that you need to accomplish. I know I have put together a list of places to contact to let them know of our change of address. I have been working my way through that list the past couple of weeks and I have been adding to it when I think of another place I need to contact. I  am going to make a list of what is left to pack/organize in each room this week as well. For example, I am going to get all the pictures off the walls by the end of Tuesday. Then I am going to make sure that everything is pulled out from under the bed and packed by the end of the week. Set small goals for yourself and then stick with your list you have made. Being organized and having a plan will go a long way in decreasing your stress levels. 
2. What you eat matters. I am not sure if you have noticed this, but stress eating is a thing and then when you have over-indulged, you feel terrible. At least, I do. I literally feel like crap. Stress eating isn't going to help solve any of your problems. In fact, it might lead to more stress. So set yourself up for success, try to have healthy options around you and avoid the urge to purchase something you don't need. If you have to indulge. Try to have that food item in moderation. Really enjoy your small cup of ice cream and remind yourself when that craving comes up again that you already had that treat and you will have to wait. I have been using dried fruit as a trick for my sweet tooth. I have been trying to eat less sweet things and so I portion out a small baggie of dried fruit each day to take to work and that is my "sweet snack." 
3. Make time to rest/sleep. Your body needs to rest and needs to unwind. Taking time to sleep is so important in your overall health and well being. I know that with the stress of moving, when 10pm rolls around, stop what I am doing and get ready for bed. All of the boxes and stuff will be there in the morning and I can deal with it another day. This holds true with anything. Work on your task as hard as you can for a set period of time and then take a break, walk away and get some rest. This will help ensure that you are ready for the next day and you can continue to work hard tomorrow.

Hopefully these tips will help you as you head into whatever challenge you are facing. I will definitely be sharing some pictures and moving progress on Instagram so make sure to check that out. It can be exciting to face a new challenge and at same time difficult. Embrace the change and remember to stay organized, make smart food choices and take some to rest. 

Working Moms

I have a new round respect for working mothers. I didn't realize how crazy life is being a working mom. It is a totally different experience than what I ever imagined. I have learned so much about myself and realized what I am/am not couple of over these last 5 months of being a mother. 

Things I have learned, as a working mother ... 

1. You can survived on little sleep. In fact, you can do better than survive you can go into work, do your job for 8hrs, come home, do tasks around the house and you can accomplish all of this while waking up 4 times during the night. 
2. You can multi-task and do at least 12 things at once. It is amazing how my multi-tasking skills have improved over the last 5 months. I can think of at least 3 things I need to do while completely another task and then start in on working on those 3 things I was just thinking of. 
3. Must plan ahead. So the next day to do smoothly, everything has to be ready and put together the night before. That is only way this entire operation functions smoothly. So each night there is whole routine that must get accomplished - the lunches get packed, bottles get labeled, diapers get rinsed, and the bags get all packed for the next day. 
4. If it outside of the normal routine ... it won't happen. The things that I have forgot/messed up have been changes to my routine. If there is something that I have to do outside my normal rhythm of things, then chances are that I am going to goof it up and something is going to get over looked. 
5. My personal time has decreased quite a bit. That means that my time end up being at the when I drive to work, when I have time to take a shower and when I finally lay down in bed for the night. The entire rest of my day is filled with taking care of things at work and coming home and taking care of my family. 
6. I do laundry ALL the time. I have a love/hate relationship with my washer/dryer. I love putting all the dirty clothes and diapers into the washer and and getting them out of the dirty clothes hamper. It is such a great feeling, but then when the laundry is done in the dryer I have to fold it and put it away and that is part that I don't enjoy. 
7. My exercise time has to happen during the day or in the evening with William. My time to exercise isn't have flexible has it use to be. This means in the evenings that if I work it, it is normally with William and we go running. If I want to go to the gym or do yoga I have to take time during my lunch break to fit that in. 
8. Cooking dinner can be tough. Have the time/energy to prepare dinner is challenging. Learning how to balance grocery shopping and then food prep with a baby is tough. I think that I have a nice rhythm down .... finally. I go to the grocery on the weekend and get items for the upcoming week. Then I make sure that whatever I am cooking can be done in about 30 minutes. That is the only way we end up with a warm, nutritious dinner is if I have something already in the refrigerator I can prepare and it takes no longer than 30 minutes. 
9. I love my job. I really do love what I do every day. I enjoy the challenging and using my brain in a different way than I use it the rest of the time. Some times I wish that I could be hanging out with William or puppy, but I also work to really value my time away from work. In the evenings, I try to be present and spend as much time with William before bed time. I really value that time with him. 
10. Some times I need to step away. It is so easy to get caught up in the all the things with work, extra activities and then hectic-ness of running a house. Sometimes I have to disengage with all the extra things and just relax. This weekend I had that chance. I took a nap with William on Saturday and on Sunday ... gasp! I know! I can't remember the last time I actually took a nap. It had been too long and let me tell you it was glorious. 

Life is crazy and being a working mom is even harder, but I love it. I am so thankful for my amazing job, great co-workers, and my wonderful family. I am glad to have a flexible job and the chance to do what I enjoy. I am still working hard to keep all of this in balance and some days go better than others. To all my working mothers out there ... keep it up. If you work outside or inside the home ... it all counts and it is all a challenge. 

Thank you Mom!

I know this is a day late, but I thought I would share with you a few things that my mother has taught me over the years. I was very fortunate to grow up with a mother who valued her own health and her family's health. I am a Registered Dietitian today, because my mother suggested that I look into that major at Purdue when I was in high school. I have developed a love for exercising and encouraged to pursue my passion for fitness because of my mother. Thank you Mom for always encouraging me to pursue my dreams. There were plenty of times that I questioned what I was doing and how I would get there, but you were always just a phone call away to provide some encouragement. There were plenty of times that I would call you, frustrated and feeling discouraged, while taking organic chemistry, and you encouraged me to keep working hard and to give it my best shot. 

Now that I am a mother and have a child of my own. As I think back to things that you have taught me I want to be that example for my child. I want him to know how important his health and wellness is and learn to love exercise. I take him with me when I go out for a run and I know that as time goes on this will be something that he will remember and hopefully cherish. 

Things my Mom has taught me ... 

• Never give up. You taught me to always finish whatever activity I start and to never give up. You encouraged me to keep working hard and accomplish the task at hand. 
• Don't have regrets in life. This is something that I still live by ... going through life with regrets is a tough burden to bare. Working to make sure that whatever you do, you enjoy and when you look back, you feel confident in that decision.
• Put your best foot forward. Be that best version of yourself and always push yourself to be better.
• Enjoy what you do! My Mom has worked a variety of jobs throughout her life and she always worked to enjoy whatever she was doing. Life is too short to spend time doing something you don't enjoy. 
• Gift of hospitality. I really enjoy having people into my home and hosting parties. I love bringing people together to have a good time and build relationships. This is something that I got from mother and I am so thankful she taught me how to give back to those around me. 

These are just a few of the many things that I have learned from my mother over the years. I am the person I am today, because of her and I am so thankful to be her daughter and get to call her Mom! 

Exploring St Louis

We had the opportunity to explore St Louis a few weekends ago. We took an extended weekend trip down to St Louis, Missouri, which happens to be about 5 hours from our home in Indianapolis. We decided to head to St Louis to meet up with some friends for the weekend who live in Mississippi. It was so great to get away and get to spend time with some amazing friends. This was also William's (my 4 month old son) longest car ride to date. 

We had a wonderful weekend. Of course we took the time to eat at some delicious restaurants along the way. As you may remember, whenever we travel, you avoid all chain restaurants and only eat at local places. 

• On our way out of Indiana we stopped in Terre Haute and ate lunch at Traverse Pie Company. It was amazing! I got a quiche and Chas ordered their pot pie. So delicious and of course the combos came with pie for dessert. Totally worth and such a delicious treat. I definitely recommend this spot if you find yourself on the west side of Indiana. 

• When we arrived to St Louis we had to stop for some St Louis style pizza. Now if you aren't familiar with what that means - here are the qualifications ... a thin, cracker like crust, Provel cheese and sliced in squares (instead of triangular slices). There was a local pizza shop not far from our Airbnb. Pizza-A-Go-Go is in a cute neighborhood and has some delicious pizza. It is a small shop and only serves pizza. We had to wait awhile, but it was worth and such a tasty treat.
• No trip to St Louis is complete with a stop at Ted Drewes Frozen Custard. Well good thing we were staying just a block or two away from one of the locations. We walked there the first night in town and of course had to partake in yummy ice cream. It is always so delicious and quite a busy place to be.
• For brunch on Saturday morning we went to the Mud House. It is a super cute cafe/coffee shop and had not only delicious coffee, but amazing food. It was very busy on a Saturday morning, but obviously being so popular is a good sign = good food! We really enjoyed the grits and I loved the huge bowl of fruit that I got. It was a little expensive, but we thought it was worth the cost. 

• One of our excursions on Saturday was to the Anheuser Busch St Louis plant location. We went on a tour of the Brewery and had a chance to enjoy a beverage afterwards. None of us had been there before and it was a activity for a cold/rainy afternoon. 

• For dinner on Saturday evening we ended up getting hotdogs. I know that sounds lame, but they were quite yummy. Steve's Hotdogs were awesome! I am not a huge hotdog fan, but these were made from quality ingredients and had some unique toppings. It worked out well for the boys to go get them and bring the back to the Airbnb for us to enjoy. 

• Sunday morning was filled with church and then saying our good byes to Joshua and Angela. Then before we hit the road back to Indiana we had lunch at a cute cafe with some amazing brunch food. You may have noticed a theme that we love brunch. 

Overall we had an amazing trip and really enjoyed the chance to get away for a weekend and enjoy time with friends. This was our first big trip with a baby and it went great. The Airbnb we stayed at was lovely and we enjoyed having good food and time with some amazing friends. If you find yourself in St Louis any time soon, check out some of these local eateries and enjoy your time exploring an amazing city! 

Breaking the Sugar Habit

I have a confession. I have been obsessed with sugar and I have been eating WAY too much of it since becoming a mom. Yes, I am blaming my over consumption on my child, because I use to have more time to sleep better, eat better and exercise more prior to my child entering our family. Since his arrival, I sleep WAY less than I would like, I have WAY less free time do anything and then I have been eating more sugar, because I am starving and it sounds good. 

It has gotten so bad that my husband even noticed. He made a comment to me about eating most of a cake that I made and a blueberry buckle coffee cake. So it is time to break this cycle of too much sugar. My husband, Chas, is going to do this with me and we are working to eliminate unnecessary sugar sources in our diets. We are cutting out soda (don't need it and really should be drinking more water instead, even though it was diet), no more candy or other sweet treats (except for special occasions) and less sugary breakfast cereals. I am going to try to get up earlier again, go to bed earlier and then make breakfast in the morning (toast with an egg). I tend to eat better throughout the rest of the day if I have some protein in the morning. Breakfast cereal just doesn't stick with me that long. 

It is tough to break a habit. Eating too much sugar is a habit that I have fallen into over the last 4 months and it is something that I need to work to change. I really would like to lose the last 5lbs of baby weight and get my abs back. I need to focus on building back up my abdominal strength so that those muscles can help support my back and in my activities of daily living. Being able to make some small changes and break some of these bad habits will be helpful in living that "health lifestyle." 

I wanted to share this with you to help hold me accountable. I believe that sharing the good things in life and the struggles are important. We all struggle with things and have bad habits that we want to change. What is holding you back? What is keeping you in those bad habits? Once you have taken a moment to pin that down, then you can start creating a plan to make some healthier changes. Well so far I have made it all morning without needless sugar snacking ... I will keep you posted on how things are going!

Fueling Your Fitness

This past week I had the opportunity to talk to a group at Endurance House in Zionsville about nutrition. Endurance House had a 5K running group that were gearing up for the Zionsville 5K in June. The leader for the running group, Sarah Hill-Abel, was a friend from Lafayette. I had met her and worked with her at Tri-N-Run up in Lafayette for several years. Both her and I had moved to the greater Indianapolis area and I was excited to work with her again when she reached out to me a month ago. 

Since this running group was new to the whole running scene, I wanted to just touch on some of the basics of exercise and nutrition. 

• Discussed Healthy Snacks
  • Find snacks that you enjoy that pair a carbohydrate with a protein. This will help keep you feeling more full and will help to rebuild some of that muscle you broke down while exercise. It is best to have this protein after a work out and stick with carbohydrates prior to exercising. 
  • Bring your meal/snacks with you on the go (to work, while running errands, etc). This helps ensure that you are reaching for a healthy option. It removes the temptation to stop by the drive through or picking out something unhealthy from the grocery store. 
  • Have something to eat prior to working out. If it is in the morning, make that food item something light that you can easily tolerated (banana, granola bar, smoothie). Then add in some protein after the work out to help keep you feeling satisfied through lunch. 
• How to Stay Hydrated
  • Make sure that you have water with you. Water is going to be the best thing to use for refueling for any exercise  taking < 60 minutes. Water is great because your body can easily use it and it is refreshing. 
  • If you are working out for > 60 minutes, then you can consider a sport beverage. This will provide carbohydrate and electrolytes, which are necessary to replenish after a long work out. 
  • There is water in foods that count as well. So drinking to thirst is a good way to know if you are hydrated. Don't stress about a "magical" 8 glasses as a day. Instead focus on making sure that you aren't feeling thirsty. 
• Fueling for Exercise
  • Eating 3 meals a day with snacks is important and necessary when you are working out. We want to make sure that you are fueled properly so that you can complete the activity you want to do (running, walking, biking, etc). 
  • Making these meals/snacks healthier is key. Find ways to work in plenty of fruits and vegetables. Remember to fill your plate with at least 3 food groups to keep variety in your diet. 
  • You will quickly learn if there are foods that you need to avoid prior to exercising. If you eat and then wait 2-3 hours before exercising that is normally enough time to cause any GI distress.

We had a great time talking about nutrition and hearing what this woman do currently to help them make healthier choices. Lots of time, being healthier and setting yourself up for success looks different for different people/families. If you hate cooking, then maybe you look to purchase pre-made food items from Whole Foods that have fresh vegetables already in those meal items. Maybe your buy your veggies cut up, because you know you would never spend the time doing that. Whatever helps you be successful in your diet journey, that is the key. Figure out what that is and try to make those chances so that you can be properly fueled for life and your upcoming run. 

IAND Spring Meeting

I had the opportunity this last week to attend the Indiana Academy of Nutrition and Dietetics (IAND) Spring Meeting. Not only did I get the chance to attend for one of the two days, I also got be a presenter. I was asked to talk about being a Neonatal dietitian and what my role is in the Neonatal Intensive Care Unit (NICU). I was honored be to asked to speak and was excited to share about my job. I think I have a really neat job and having the chance to talk about nutrition in newborn, preterm babies is like a dream come true. #nerdalert 

The day of conference speakers was fantastic. I really appreciate having the chance to network with my fellow RDs around the state and also have the chance to learn more about nutrition. I thought I would share some of the highlights from my presentation and some of the highlights from the conference as well. 

Below you will find some of my favorite slides from my presentation. I talked about the history of the NICU and how nutrition plays an important role in the development of these preterm babies. I discussed the various types of formula available and how our goal is to use maternal breastmilk for feedings. I also talked about assessing growth in newborns and how we run our Formula Rooms to prepare feedings for our patients. 

The entire day at the IAND Spring Meeting as fantastic there were several speakers who discussed some very interesting topics. 

• Sharon Palmer, RDN spoke about eating a Plant Based Diet and finding ways to incorporate more fruits and vegetables in your daily meal routine. She did a great job and at highlighting the importance of eating more plant based and how it can taste good. I liked how she didn't put down meat in a negative way, but instead encouraged using meat as a seasoning and less of the main course. 
• Kate Byers, MS, RDN spoke about everything coconut. Kate is a fellow Purdue Alum and we have gotten to know one another on the College of Health and Human Sciences Alumni Board. She had a great presentation talking about coconut - how it is grown, how it can be used, what to look for on labels and some research about how healthy it really is or is not. 
• Sandi Morris, RDN also spoke about Order Writing Privileges for RDs in the state of Indiana. That was a great topic to discuss, because that can change how RDs operate in the hospital setting. 

It was a great day and I was so excited for the chance to attend and have the opportunity to speak!