Pregnant, MD: What’s Safe in Pregnancy Myth vs Fact, Part 1

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Photo Credit: Fiona Margo Photography

Hey mamas and mamas-to-be! There is a lot of confusing and alarmist information out there on the interwebs about the safety of lots of things everything in pregnancy. We all want to be safe, but also to not be deprived of allofthethings for 9+ months. This post is a quickie guide to set the record straight on some of the most common questions we pregnancy providers get. This, like all my posts, are not ever meant to replace the personal guidance of your own health care provider – when in doubt, as them! I’m breaking this down on the following very non-scientific scale:

Myth – Mostly Myth – Kind of Fact – Mostly Fact- Fact

No Coffee – Myth

Our family lived in Portugal when I was in Kindergarten and first grade, so that was about the time I started drinking coffee. No joke. So, when I was learning about pregnancy, you better believe I looked up all the information on this topic! I can’t tell you how many people I have talked to – even other doctors – who are under the impression people have to stop drinking all caffeine the moment they conceive. That’s just cruel.

My actual face if you told me not to drink coffee while pregnant.

The truth is, The Cochrane Review looked at the research and the best studies have shown no difference in pregnancy outcomes with moderate caffeine intake. What’s “moderate caffeine intake”? About 200mg caffeine daily. That’s one tall Starbucks brewed coffee or an espresso drink with 2 shots. Strong black tea has about 50mg per cup and regular or diet soda (bad for other reasons….but) about 35mg. Energy drinks vary widely – if you want to look up your specific fave bev, check out Caffeine Informer.

No Hot Tubs – Mostly Fact

This one is legit. Studies have shown that raising your core body temperature can increase the risk of miscarriage in early pregnancy and other complications later on in pregnancy. This is true whether it’s a high fever from being sick or you are in a hot tub, sauna, hot yoga, or even hot bath or shower at home.

Does this mean you can’t take a quick hot shower ever? No! You can go in any of these warm environments for a little while. What’s a little while? As soon as you feel hot, break a sweat, or of course if you feel light headed at all, leave and cool off immediately. If you can’t trust yourself to make that judgement, avoid altogether.

No Hair Treatment – Mostly Myth

The old types of hair treatments for dying and perming had toxic chemical derivatives which were potentially dangerous, especially in first trimester of pregnancy.

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Definitely got my hair did before these pics.

Newer dyes should be free of these chemicals and are ok. Highlights that aren’t applied to your scalp are also fine – just stay in a well-ventilated area because your breathing can be more sensitive during pregnancy. Perms and straightening treatments again vary – ask your salon if they offer safe, natural alternatives to the older more harsh treatments. More info HERE on American Pregnancy’s Website.

No Nail Polish – Mostly Myth

You can get your nails did with no worries as long as the salon uses good hygiene practices. One of my favorite midwives from my training at UCSF, Judith Bishop, wrote a great summary HERE on this. Any kind of polish and even fake nails are ok. Beware though – the chemical smells might make your sensitive nose and stomach unhappy!

No Cheese – Mostly Myth

The key here is *pasteurized*. You can get Listeria, a dangerous bacterial infection that can cause miscarriage, from unpasteurized dairy products. Pasteurized cheeses that are within their expiration dates and have been properly stored are fine. Even soft cheeses. Most restaurants should be able to tell you if their cheese is “raw” or pasteurized – if they can’t skip it.

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No Lunchmeat – Kind of Fact

This again is due to Listeria concern. You should avoid lunch meat unless it’s been heating to steaming in the microwave, stovetop or oven. Not sure how you feel about warm lunchmeat, but this preggo is NOT for it! Opt for grilled chicken, tuna salad (no more than 2 servings per week though) or other choice if you don’t like warm sliced meat.

 

No Fish – Kind of Fact

Speaking of tuna…. The main concern with seafood is about mercury. Check out and print yourself THIS PDF from American Pregnancy if you want a quick guide to which fish are “highest mercury” aka, avoid entirely or just “high mercury” aka have no more than 2 small servings weekly or lower and you can enjoy at will.

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Photo by Skitterphoto on Pexels.com

What about sushi?? So, cooked sushi is always ok as long as you are paying attention to mercury issues. Raw sushi *theoretically* should all be flash frozen based on USDA safety regulations and therefore should NOT have the parasites that are of concern in pregnancy. However, you are putting your trust in the sushi fish purchaser and preparer in this care, so approach with caution.

 

 

 

 

No Strenuous Exercise – Mostly Myth

There are no strict guidelines regarding exercise in pregnancy because this is highly variable as to what is safe and normal for YOU. There are elite athletes who’s “norm” is to run 10 miles or lift hundreds of pounds of weights on the regular. There are couch potatoes who get winded walking up a single flight of stairs.

Seriously, though… Exercising in pregnancy is actually key to having a healthy pregnancy, easier delivery, and – get this – fewer stretch marks! The main guide here is how the exercise makes YOU feel. Yes, that’s right, you have to listen to your body. This is not the time to “push through” and override your body telling you it is hot, too winded or  overworked. You will need to be more cautious with yourself because your blood flow is altered, your body shape is changing and your muscles, ligaments and tendons will be affected by relaxin hormone eventually.

No Sex – Mostly Myth

OK, think about it. If having sex while pregnant was dangerous, do you really think humans would have survived this long? A lot of pregnant woman have their libido skyrocket thanks to increased blood flow to the lady parts (though if you don’t that’s nothing to worry about). It is ok and GOOD to have sex if you want to in pregnancy. Get. It. On.

A few words of caution though… If you have pain or bleeding during sex, stop. Have your doctor check you and tell you if it’s safe to continue having intercourse during your pregnancy. And if you’re pregnant and single – you need to be ultra careful about not contracting an STD. They can cause severe birth defects, miscarriage or stillbirth if contracted while you are gestating. Safe sex – good. Unsafe sex – bad.

No Smoking – Fact

This includes ALL smoking. Smoking cigarettes and being exposed to second-hand or even third-hand (if you smell it even though no smoke is around, that’s third-hand smoke) can cause complications in pregnancy. If you are smoking when you conceive, talk to your provider right away about how they can help you quit. If people around you are smokers, same goes. It is NOT sufficient for them to just go outside. If your sensitive sniffer can smell the smoke, you’re being exposed. 

What about pot? It’s legal now and stuff, and doesn’t it help with appetite? NO, not safe in pregnancy. Marijuana has been shown to increase rates of ADHD, anxiety and other cognitive disorders in children who were exposed in utero. Stay away.

No Alcohol – Mostly Fact

Saved the most controversial for last! So, here in the USA, all of the official guidelines from the American College of Obstetricians and Gynecologists, the American Academy of Family Physicians, the American Academy of Pediatrics, etc… go along these lines, “There is no amount of alcohol known to be safe in pregnancy”. So, pregnancy providers will tell you to abstain completely from the time of ovulation if you might conceive through birth.

The Royal College of OBGYNs (Britain’s version of ACOG) takes a slightly more relaxed tone, saying “The safest approach is not to drink alcohol at all if you are pregnant, if you think you could become pregnant or if you are breastfeeding. Although the risk of harm to the baby is low with small amounts of alcohol before becoming
aware of the pregnancy, there is no ‘safe’ level of alcohol to drink when you are pregnant”. None of the large studies done recently showed negative effects on the baby or child with having a few drinks per week. However, the risk of preterm birth with alcohol exposure and of the devastating fetal alcohol syndrome makes pregnancy providers approach this with significant caution.

I know you are looking for a straight forward “yes you can have a glass of wine now and then” or “no, alcohol is truly dangerous”. We don’t have that yet. As a health provider, I follow the lines of saying, no amount is safe. As a woman physician, I know a whole lot of doctors who have read the studies and comfortably go ahead and have a drink now and then in the later parts of pregnancy. Ultimately, you’re in charge of making that decision for yourself and your unborn. Think about whether the anxiety when your kid seems hyper at age 3 that maybe they have subtle effects because you had a glass of wine at that dinner party is manageable vs the benefit you’ll really get from said glass of wine. You should for SURE never get drunk or even tipsy – that’s a no-brainer.

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Photo Credit: Fiona Margo Photography

What else?

This is why I called this Part 1… Please, comment away with questions, Myths you want busted, funny examples of crap your mother in law told you was unsafe in pregnancy! Part 2 will be based on your input. Whatcha wanna know??

Dr. Annie is a married mom of 2 with 1 more on the way (bump captured by Fiona Margo in the above pics, if you’re in the PNW look her up!!) and family physician in California.

Why I love bats, and why you will too.

Call me crazy, but I find myself obsessing over bats. They are my favorite mammals, other than my cat, for several reasons.

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The best reason ever is that they can eat over 1200 Mosquitos an hour and can consume their body weight in insects every night! That’s right. Stupid, disease carrying, biting, poopy mosquitoes. BUHBYEEEEE

They are also great pollinators! So at night when they are flying around, they are pollinating your area so that the ecosytem can be maintained. Thank you fruit bats!

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Thirdly…they freaking ECHOLOCATE! Not all species of bats do. Fruit bats, for instance don’t echolocate at all. It is said that in a light rain, they can navigate through the raindrops(I don’t care if this is true or not), but if it is then they are basically superheroes. They are the only mammals whose front limb has adapted into a wing and are capable of true flight! And boy, are they awesome to watch at dusk dive-bombing to find all those dumb mosquitos. DIE MOSQUITOS…actually, don’t cause then the bats would leave.

Before you FREAK OUT and go all “count Dracula” horror movie about bats, yes I know they can be freaky looking. They sleep upside down for goodness sake! But take some time to consider that, yes while vampire bats do exists, they do not “suck blood”. They lap it up. Ok ok ok, calm down! I know that isn’t any better. But unless you’re in South America where some bats have been seen to be lapping up blood from a cow or goat here and there, you’re fine. (sorry South American cows)

Ok now that I’ve convinced you of their awesomeness, lets look at how to attract bats to your property.

Bat houses

Make the bats feel welcomed! Build a bat house using plywood or cedar. The rough surface will make it easier for bats to climb in and out of the house. Keep the roughest side of the wood to the inside of the house. Bat houses work best if they’re at least 2 feet tall, 1 foot wide, and 3 inches deep. Keep the temperature between 85-100 degrees F, as bats prefer a warmer climate. To ensure this, place the bat house in a location facing the sun for the afternoon hours.  NO TREES as they are more susceptible to predators in a tree as well as too much shade.  To give ample enough room for the bats to drop before they take flight, put your bat house at least 15 feet up in the air. An east or west facing chimney is an ideal place.

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Cool, right?

Food and Water

Now that you’ve invited them home, give them food and a water source. Bird baths work well as ponds. Planting night blooming flowers can attract nocturnal garden insects, which, in turn, attracts bats! Marigolds, Dahlias, and Thyme are all good plant examples!

Screw you wasps

Make sure you check your house regularly so that you are not just making a home for bees, wasps, or hornets. Also check your house for holes before you put up your bat house! Seal and fill them as best you can. Bats can fit into a hole the size of a quarter, and we want to prevent cohabitation! After all, this roommate stays up ALL NIGHT!

Rabies

Yes, bats can carry rabies. But you’re more likely to have an encounter with a nasty raccoon or skunk than a bat. After all, they are way better at avoiding you with their echolocation than you are with your human eyes and ears. Plus, the benefit way outweighs the risk in my opinion, knowing that less than 1% of the bat population actually carry rabies. 2014-wildlife-us

Ok, so have I convinced you yet? Bats…do it…you’ll thank me later when you can enjoy your back porch without the Zika virus. Plus look how cute they can be!

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At Home with Christiana: Best Fitness Apps

Fitness is something that has always been a part of my life. From junior athletics to marathon running to postpartum recovery, fitness is a major source of stress relief, confidence, and balance in my life. So while a day in the life of home renovating and chasing little people is almost always a workout in some form, my personal fitness is something I work very hard to prioritize. For me.giphy4

We all know by now the countless benefits of exercise (if not, read up!) but sometimes LIFE HAPPENS and getting to the gym just doesn’t. Parent or not, sometimes just adulting feels like sabotage to your fitness routine. Then add the schedules of 1, 2, or 3 little people that have little no regard for your agenda, and well, you get the picture. Client meeting runs late and you miss your spin class. Baby changes her nap schedule and you miss yoga by 5 f&*ing minutes. Ugh. “Namaste!”  Luckily, for days like these, technology is here to literally save our asses. Praise to the Fitness Apps.

Fitness apps have been a game changer for me because they allow me to get a serious workout in whenever and wherever I choose. No gym, no trainer, nobody else’s schedule but mine. Even multiple little people can’t sabotage these – there is a pause button for diaper changes, (because sh*t happens) and frankly, babies make great kettle bell substitutes for those walking lunges.  Also, no one is around to judge me for drinking coffee during my morning yoga session. #mommasrules

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In sum, fitness apps are totally awesome! With one caveat. Apps are definitely a realm where not all are created equal, but don’t despair if you’ve struck out in the past.  I have included my three favorite, time-tested apps below.  They won’t let you down.

Best Strength/Cross Training App: Nike Training Club

Nike Training Club (NTC) is my go-to app for at-home cross-training. NTC features a wide variety of workouts designed by pro athletes and celebrity trainers (oh heeeey Ronaldo, I see you). Ranging in intensity and activity level, these workouts can get straight up hardcore.  I love that this app allows you to select a workout based on a number of criteria. Only got 15 minutes? There are workouts for that. No equipment on hand? There are workouts for that, too. Want to target a certain stubborn body part or muscle group? There are PLENTY of workouts for that.

Another great feature is you can play your own music without interfering with the app’s audio cues. Because NO ONE likes doing burpees in silence. No one. New workouts are uploaded pretty regularly so I have yet to get bored. You can also set up 4-8 week personalized plans via the app that provide you with workouts in the order and frequency you should do them based on your personal inputs. This app really gives you everything you need to get a serious sweat on. So get after it!

Cost: Free

Great for: Strength training, beginners to serious athletes

Best Yoga App: Yoga Studio by Gaiam

Anyone who spends the majority of their week surrounded by little people who have yet to develop the concept of ‘personal space’ can use a little zen. But sometimes a lot of the time your yoga studio’s schedule won’t jive with yours, your kids stay home sick, or you just plain sleep in. Fear not. Gaiam’s Yoga Studio is a great app that can bring the Om at home, on vacation, in the backyard… anywhere. Time to get those yoga pants doing some actual yoga, y’all.

I will be the first to say that I am picky about yoga, and I think this app does a great job of channeling the calming vibe of a studio class via your wireless device.  You can download a wide variety of pre-made classes and meditations (more of our thoughts on meditation here if you missed it) ranging from 5 minutes to over an hour that target specific muscle groups or problem areas (such as lower back pain, yoga for runners),  or a particular mood (strength, Relaxation, AM/PM). Or you can create your own custom classes too. The one-hour Relaxation class is a personal favorite in our household. After the kids go to bed, light a candle, roll out your mat, (maybe pour that glass of wine, because why not? You’re at home!) Annnnd enjoy some well-earned savasana.  You won’t regret it.

Cost: $1.99/month or $19.99 annually

Great for: All levels of  yoga 

Best Running App: Map my Run by Under Armor

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Running for me currently goes one of two ways…  either the stars align and I get a glorious solo run while someone else watches the kiddos OR I’ve loaded up the jogging stroller with kids, snacks, blankets, water bottles and goodness knows what else. Either way, I just want to GO before something goes wrong. I don’t want to worry about creating a route, monitoring my pace or distance, or fidget with a bunch of settings on my devices.

Enter: Map my Run. I can load saved routes with a touch of one button or simply “start workout” and go. All while my distance and pace and calories are reliably monitored and saved to track progress. You can add notes to your run once it’s completed (like perhaps “double stroller into the wind” or “goldfish spilled”) so you can track your training performance without trying to remember why you had a couple really off pace days.

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You can also connect with your running buddies/family members that use the app to encourage each other along the way, which is especially fun if you’re training for an event together, even long distance, or just for added support.  That “NICE RUN, BUDDY!!!” text from your partner never, ever gets old.

Cost: Free

Great for: Running/walking/biking, tracking outdoor routes, race training

I hope these apps are as helpful for some of you to maintain or even begin your fitness regimen as they have been for me.  Shout out with your favorites if you have some to add!  Now go get you some Om. Cheers!

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View More: http://taraliebeckphotography.pass.us/homecoming123

Christiana is a Navy wife and mother of 3, attorney and former realtor, world traveler, home renovator and decorator, yogi, fitness enthusiast, and recipe and fine wine explorer.

Friday Feels: Dealing with Adult Bullies

Ever hear these lines?

“It’s not about you, it’s about them.” “Take it as a compliment that she is so focused on you still after all this time.” “Just ignore them.”

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These are all things other people will say to you when you are the target of an adult bully. These are what they will tell you to think to yourself as you take deep breaths and  “let it go” (thanks Elsa). But, the ugly truth is that engaging in this calming behavior, while helpful to you, doesn’t help address the continuance of the behavior of the bully. 

Someone very smart once told me, “power and insecurity are a dangerous combination.” Power comes in many forms – physical size, career position, money, and/or social influence, to name a few.  (Political power is the form currently reflected in the administration of our country, but I won’t get into that right now). This is the common ground underlying bullying whether age 2 or 92.

So, since I like to focus on solutions, I want to talk about things you can do to attempt to curb the behavior without sacrificing your own integrity and sanity (and ultimately avoid becoming a revenge-bully yourself).  But first, a little bit of background:

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I personally have been the target of a bully.  This person has spent the last two years telling people various inaccurate and reputation-damaging stories about why I left my previous career to become a full-time financial advisor. More than a dozen people have told me some version of her story after they heard it.  I won’t bore you with the details, but the most alarming untrue story she likes to spread is that I had post-partum depression due to my daughter’s emergency surgeries and couldn’t face returning to work.

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It shouldn’t have surprised me, really. She had said rude, untrue things about many other people in my presence, and you know what they say – if someone talks sh*& about others, they will talk sh*& about you too. And even though I hope that the majority of people she said these things to realize there was no truth to them, the bottom line is: they might wonder if there is a kernel of truth in there. And as Señora Gibson told us all in high school, “You only have one reputation. Protect it with all of your might!”

So, what actually works to combat a bully?

Here are my tips:

  1. Find compassion. Remember that at the root of the bully’s behavior is insecurity. Start fresh with this thought, “I want to see this person for the first time.” (thanks Gabby Bernstein). Allow compassion to be your starting point. This won’t stop the behavior (remember, you can’t control what others do, only your own actions), butsad mean girls GIF-source.gif it might prevent your blood pressure from rising or result in screaming in their face like you want to.  People who are happy and secure don’t feel threatened by other people’s success. They don’t find pleasure in or feel compelled to harm others or put them down.  Picture them as a child themselves, experiencing bullying or their own trauma. It will potentially shift your view enough to give you the space to find empathy instead of anger in a challenging moment.   
  2. Let go of the “why”. Asking, “Why??” is a waste of energy. We often create these stories in our minds about other people that are not helpful. There is a great kids book called Have You Filled A Bucket Today? that breaks it down. The basic storyline is that everyone carries an invisible bucket around with them, filled with love and happiness. Bullies have empty buckets. They think that by emptying other people’s buckets they will fill their own, but the truth is that every time they are mean to someone else, they not only empty that person’s bucket but they also empty their own as well. You don’t need to know “why” their bucket is empty. All that matters is that you remember that the bully’s behavior isn’t about you. 
  3. Confront them calmly and kindly (over and over again if needed). Have patience and remember that this is a process. I confronted this bully after this first began and asked her kindly to stop spreading misinformation. She denied it washappy excuse me GIF-source.gif happening and carried on. No surprise. Doing it once usually doesn’t do the trick but you have to start somewhere. You have to be consistent and clear. Every time they say something rude or condescending to you, respond with a simple “What do you mean by that?” Interestingly, this usually stops them in their tracks (I swear, try it!). In a situation where they are forced to explain the meaning behind their comments, you will usually find that they backtrack or walk away altogether. If they alternately, explain an explicit threat – you then have grounds to take more formal action. Write it down immediately with date and time. This works in the workplace, in social settings, and at home.
  4. Be mindful of the record. If they send you something mean or rude in writing (like an email), do not respond in writing. If you feel you must, keep it short, without malice, and consistent with other communications. For example, “I am not sure exactly what you mean by this. However, I would prefer a face to face conversation to prevent any miscommunication and feel confident that you will treat me with respect.” Set the tone proactively.  Stop the cycle of condescension.  30124233_2081515945450971_2698465873672939413_n.jpg
  5. Don’t give their words life. When someone wrongs us like this, spreading rumors and causing heartache, you want to run around and shout from the rooftops- “Can you believe what this person said?! It isn’t true!!!” But when we do this, we end up giving their voices more power. We are further spreading the rumor!!! Don’t repeat it.  Don’t give it life.  Complain to your spouse, partner or besties, but leave it there.
  6. Allow your frenemies to expose themselves and then say goodbye to them. Perhaps the greatest gift a bully can give you is clarity around some of your relationships. If people believe the bully, or worse, if people participate in the gossip, they are showing you their true colors. Don’t make it a dramatic break up, just stop including them in your life. People with integrity will always stand up for what is right, even (and especially) when it is hard, no excuses. As my husband says, “Excuses are like buttholes. Everyone has them and they all stink.” Shoutout to Mrs. Driscoll’s banner in her classroom in 7th grade: “What’s popular isn’t always right, and what’s right isn’t always popular.” 
  7. Spread your story, the truth, far and wide – with positivity.  Send out a letter announcement or email saying your truth. Be your own PR agent – a PR Agent of Truth.  While legal action is always an option, slander cases are rough on the accuser too. Consider this PR Campaign for Truth as a less costly, positive alternative to battling it out in a court of law (although that’s always an option if it gets bad enough to harm your potential or current relationships, particularly your professional relationships.) 
  8. When they go low, you go high. Be the bigger person when responding to the michelle obama GIF by Election 2016-source.gifrumor mill. I saw a mutual contact in a bagel shop a few years ago. She said, “Wow – Margo. Why are you so dressed up in a suit today?”. I looked confused and said, “I’m on my way to a meeting!” She, even more confused said, “She told me that you left your job to stay home with your kids.”. I smiled and said, “No, actually, I had been planning this career change for quite some time now – took my series exams the year before, …etc.  But how are you?” Ultimately, I heard from a few others that this person, outraged at the lie, became an ambassador for my truth, without me even requesting that she do so. This is the absolute hardest one for me. My gut reaction is to want to fight back. But, in every relationship in your life, you are doing a dance with the other person. Don’t engage in a revenge-bully tango with the Bully.  It will ultimately bring you down to their level. Before you speak about someone, ask yourself: “Is it kind? Is it true? Is it necessary?”. Keep your bucket full. 
  9. Engage in self care. Go to yoga classes. Start using self-affirming statements. Seek counseling if you need it. Don’t let it harm your mental health. If anything, let this be a stimulus to Rise Up

And when all else fails and you want to scream? Go for it (in the privacy of your own home). Call your besties, pour yourself your favorite glass of wine or grab your favorite treat and remind yourself that tomorrow will be a better day and that bullies never prosper.  Because after all, living a life of unhappiness and insecurity is punishment enough. Thank goodness that’s not you, right? 

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Margo is a married mom of 2, financial advisor and software developer in Maryland.

Dr. Annie Answers: Open Letter to my Patients

Dear patients,

There are things you say to me on a daily basis that I wish I could make nationwide public service announcements about in the midst of prime-time TV. We are early in our blog-adventure, but I’m just gonna put these out there in the hopes that someday they’ll be shared widely (as a close second option to a televised career).

Things you don’t need to apologize for

In my opinion, women apologize out of habit for WAY too much sh&* anyway (I’m guilty too), and I get a fair amount of apologies from men too, but these? Let them leave your mind.

  1. Women of the world, I could not care less if your legs are shaved. Not a bit. Not at all. Nor do other doctors. Unless you’re seeing a gynecologist, the rest of us also see men – know what? Men NEVER say, “sorry, I didn’t shave my [insert any body part, ever]”, when they come in to get checked out. You have enough to worry about and apologize for – let this one go.
  2. Same goes for your choice of pubic hair management. There’s a whole large part of the population that wouldn’t ever consider waxing/shaving/electrolysis and you know what? We feel fine about caring for them too.
  3. While we’re here – no apologizing for menstruating!! We have seen blood before. Menstrual blood. Body blood. Birthing blood. All the bloods. It doesn’t phase us a bit – or else we would have chosen another profession.
  4. If you cry in the office, it’s because you need help and you do NOT need to apologize for those tears, ever. If you cry, it’s because you felt comfortable enough with me as a provider that you could open up about what is REALLY bothering you – whether physical, mental or emotional. That is one of the greatest gifts to a primary care provider. That is our goal. No apologies for that.
  5. Having ear wax. We all do. We can clean it out. Don’t use q-tips to clean it, they only make it worse. (But if you do have to use a q-tip, always lubricate it with olive oil or vaseline!)

 

Exercise and diet

I’m gonna post in detail about this later. The bottom line here is: you can get an excellent workout in 12 minutes with high intensity interval training. And almost no one should ever be on a low-fat diet*. The low-fat diet trend was WRONG. It is BAD for you. Fat does not lead to high cholesterol or heart disease if it’s the right kind of fat. Know what does? Sugar. What’s worse for you: Bacon or Skittles?? I bet some people would guess the Bacon. Wrong.

A picture is worth 1000 words

If you have a rash that comes and goes – take a picture! If your kid is walking funny but only sometimes – video it! Take notes of what’s going on and bring them. Your recollections and descriptions may or may not be useful, but those are.

Agenda-setting

A list of all your questions is so helpful for organizing what to get to. However, you should know that depending on where your provider works, they may have NO choice in how long your appointment is. Many institutions do not allow us longer than 15 or 20 minutes total – that includes the 5 minutes it takes you to check in and have vital signs done. So, while we for sure want to fix everything (trust me, that’s why we picked this job!), we just don’t have time. We may have to choose some things for now and some for later. Insurance also regulates now what can be done at a “Physical” or “Wellness visit” and most will not let us address ‘problems’, ONLY ‘preventive care’ at those appointments. It is not our choice. We can’t “change the coding”, or we could lose our licenses. Talk to your lawmakers about this!!!

Share, learn, love.

-Dr. Annie

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Kristy, Au Naturale: Home delivery S.T.E.A.M. projects for parents who can’t DIY

If you have a kid like mine: an active, energy-filled seven year old boy, you can commiserate with me on how hard it is to get them to sit still to do…well… ANYTHING. My son, OG we’ll call him, can literally sit still for only three, maybe four seconds before fighting the urge to make a musical beat, a funny noise, or to try and make us laugh with his latest made up karate move or a full sentence in his made up language.

Talk about trying to focus on homework in the first grade? Nope. Nopes. All the no’s.

He has always been able to focus, however, on things involving art, science, technology, adventure, and music. He’s developed an affinity for math in his Montessori school (a skill he definitely doesn’t get from me) so we longed for a way to incorporate all these things into a parent/son project at home.

S.T.E.A.M. if you don’t already know, is an acronym for Science, Technology, Engineering, Art, and Mathematics.

Engineering? WHAT? For a kid who likes to throw things just to see how many pieces they will break into against the wall? The one who likes to pull apart his whole room in order to create an elaborate fort/putt putt course/cookie stand all in one that he drew in his blue prints the day before….BINGO!

Welcome to our sanity (other than a crisp Nobilo Sauv Blanc).

Kiwi Crate:    https://www.kiwico.com/

Kiwi Crate is a monthly, age-based home delivery project kit. All the parts and pieces come inside the themed box, (Thank you sweet Lord for me not having to lug two kids into Michael’s without having multiple panic attacks and visions of a bull in a china shop) along with the instructions for three projects to do throughout the month. Our son has built everything from kites, to robot arms, to sewing and stuffing felt organs to paste on a full size paper person to teach human anatomy!

When my husband said he was subscribing to a monthly project system I admittedly did an eye roll thinking “you think he’s gonna sit still long enough to warrant spending that money?” To my surprise, that’s exactly what he did. The first crate we got was building a full working pinball machine out of rubber bands and cardboard.

Which he Maguyver’ed the eff out of, following the instructions, all by himself! No help at all. And the best part was…he focused! He had a blast, too. I was SOLD. Onto the next and the next…finally coming to his favorite one: The Spy Kit….(pictured below)

Ok enough gushing about my amazingly awesome kid’s productivity…

How it works.

If you’re like me and you’re too lazy to go to the website above I’ll give you the rundown.

  1. Pick a line based on your child’s age: 0-16plus (yes, they even have one for toddlers and a newborn pack!)
  2. It will ship to your home once a month
  3. Watch the excitement on your child’s face when the box arrives and its for THEM! Now they can have some independent or parent led learning time at home.

How much is it?

Packages vary depending on if you buy one month at a time or more, up to 1 year at a time. starting cost for a month is $19.95 – The more you buy the less you pay.

$19.95 and what do we get?

The benefits are many. Your child can feel a sense of being:

  • productive
  • accomplished
  • creative
  • engaged and connected with you
  • independant
  • successful in learning a new task
  • inventive
  • oh….need I say more?

And you can either help, or lie back and smile with your wine glass full snapping photos of how much of a kickass decision you made to watch you kid’s mind grow and explore.

I wonder which one I chose to do 😉 #noshameinmygame

https://www.kiwico.com/Refer?i=MichaelW131 you can click here if you want to try and give us some referral credits!🤙🏻

Kristy, Au Naturale: The Dreaded DOMS and why it shouldn’t stop you from getting back to exercise

Have you ever had that feeling like your legs might give out if you bend them as you walk down the stairs, causing you to penguin your way down the stairs in fear that your thighs just might explode. Or crawl from one room to another so you didn’t have to stand up?

Have you ever found yourself staring at the toilet during your morning routine and saying to yourself, “I have to pee so bad……but maybe I’ll just go in the bathtub so I don’t have to try and sit down?”

Had to use the “buddy system” to get off a sports bra, put your hair up, or shampoo your hair after a particularly heinous upper body workout?

But hey, “ Never skip leg day”, right? 

Absolutely right.

Whether you are coming from the couch and starting an exercise routine for the first time, or you’ve been in training for months or years and you’re starting a higher intensity level, the fact remains that there is bound to be some muscle soreness. I know I’ve been there. After a particularly intense crossfit workout (ummmm hello 240 lunges on top of a million reps of other things) I live in fear of what I call, the DOMS.

DOMS aka Delayed Onset Muscle Soreness is that pesky “Everything hurts and I’m dying” feeling that sticks with you a day, or sometimes into the better part of a week after an intense workout.

I follow some hard and fast rules so I can get back to high intensity workouts fast. This is of course on top of the usual hydration, good form, and healthy diet everyone should do anyway… And, obviously, this is what works for me and others I smash WODs with, but won’t work for everyone, every time. 

NUMERO UNO: Preventative Supplementation:  One of the best way to help with DOMS, is NOT to “wait it out”, but to get ahead of it with supplementation. The supplement that my husband and I take has not only changed our performance in the gym, but has helped speed up the protein synthesis and recovery of our muscles, and thus speeding up the DOMS so that is doesn’t last days.

BCAAs, Branch Chain Amino Acids, “consist of three essential amino acids: Leucine, Isoleucine, and Valine; all of which play a critical role in muscle development and recovery. The most important BCAA for muscle growth is Leucine due to its unique ability to act as a catalyst for muscle protein synthesis” In essence, supplementing with this formula daily, preferably pre workout, helps increase the rate of healing of those microfiber tears that your muscles are undergoing when you exercise.

You can find our supplement HERE

TWO: Protein, brah: If you are someone looking to increase muscle mass and lean muscle, you may be interested to add some protein into the mix. While there are loads of brands from which to choose, we have to be careful of what “fillers” are involved. The two typical brands I’ve researched for their purity, concentration, and quality of protein, are SFH (Stronger, Faster, Healthier)available HERE and Native Whey from Ascent, available HERE.

Ascent has a blend you take at night with BCAAs in them. So, FEED THE MACHINE with protein, but be careful not to overdo it! 

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Slow reacting night time solution
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Pre or Post workout Protein option
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Adds coconut oil for more essential fats and more “fuel”

And C: STAY MOVING! Don’t let your muscles stay stiff. Plan and active rest day after an intense workout. Walking, yoga, swimming, MASSAGE(hint hint), or light cardio can help your muscles recover more quickly.

So get to supplementing, and get back to it!

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Look, ma…I’m having fun!