The Whole Foods Challenge 2015

The Whole Foods Challenge

For 6 weeks beginning January 1 and ending February 12, challenge yourself to a completely whole foods diet. You will be surprised at your results. There will be prizes, and they will be given out based on a points system. Keep up with your points daily, add them all up at the end, and get them back to me by February 14. 

The points system (per day):
4= perfect day, no refined foods
3= 1 small refined food (condiment or chip)
2= 1 large refined treat (cookie, beer, slice of refined toast)
1= whole meal of refined food (pizza dinner, pancake breakfast, ice cream dessert)
0= more than 1 refined food throughout the day
Bonus points:
+1= 1 workout 
+2= 3+ cups of non-starch vegetables throughout the day
+3= dairy free and gluten free all day (ghee and grass fed butter are okay!)

Rewards:
1st place: 6 week personalized meal plan + 1 training session
2nd place: 3 training sessions + 1 training session for a friend
3rd place: 1 training session + 1 training sessions for a friend

Strongly encouraged but not required:
Before and after pictures
Measurements including weight, body fat, waist, and hips
Strength or time recordings (depending on your skill and goals)


Now, what are whole foods?

Whole foods are foods that are eaten very close to their original form. These are foods that have not been depleted of their nutrients. Think corn on the cob vs. tortilla chips, or grapes vs. grape fruit snacks. You shouldn’t find any ingredients in the label that you cannot pronounce, and there shouldn’t be many ingredients at all. Whole foods nourish your body and make you feel better, allowing you to perform at your optimal level. If you eat a diet rich with whole foods, you receive all the vitamins and minerals your body needs.

Refined foods are the opposite. Refined foods have been stripped of their vitamins and minerals in the process. This includes white rice, as opposed to long grain brown rice. Refined foods, since they are depleted of nutrients, strip your body of nutrients that you need to feel good. So besides just causing weight gain, refined sugar can not only throw off your hormonal balance, but also weaken your immune system and cause allergies.

More examples:
Whole Food:                            Refined Food:
Pure maple syrup                    Aunt Jamima’s pancake syrup
Unrefined Rapadura sugar      Cane sugar
Dried fruit                                 Fruit snacks
Steel cut oats                           Instant oatmeal
Ezekial sprouted grain bread   Wheat bread
Apples                                      Apple fritters
Butter                                       Margarine

Each meal should contain carbohydrates, fats, and protein, as all three are required by your body to function at it’s best.

Sample meals:
Breakfast:
A. Veggie omelet cooked in olive oil or ghee
B. Oatmeal with peaches and honey
C. Strawberries and yogurt (no added sweeteners)
D. Boiled eggs with banana
Lunch:
A. Rotisserie chicken, brown rice, and spinach
B. Tuna, mixed green salad with olive oil
C. Salmon, broccoli, and quinoa
D. Ezekial bread sandwich with turkey, lettuce, and tomato
Dinner:
A. Steak, mixed greens, and sweet potato
B. Quinoa and bean chili, and mixed green salad
C. Baked chicken, asparagus, and brown rice
Snack:
A. Boiled eggs and pear
B. Apple and cashews (nuts)
C. Ezekial sprouted grain toast with almond butter and apple
D. Greek yogurt (no added sweetener) and blueberries

Frequently asked questions:

1. What about dairy?
Dairy can be nourishing, but should be free of any additives, and from grass fed cows. Alternatives are great, such as almond milk, flax milk, cashew milk, hemp milk, or coconut milk (all unsweetened).

2. Are grains okay?
Many people have intolerances to grains, but they should be eaten in their whole form. Think barley, brown rice, buckwheat, millet, oats (not instant), quinoa, rye, and whole wheat.

3. What sweeteners are healthy?
Honey, 100% pure maple syrup, molasses, and 100% fruit juice are all great sweeteners.

4. Do foods have to be organic?
No. However, organic foods are better as they are grown naturally and without chemicals, so they are full of micronutrients.

5. What about energy drinks?
Coffee and tea are fine.

6. How can I eat whole foods at restaurants without just getting a salad?
You can always order broiled fish or other meat with a side of vegetables such as sweet potatoes and spinach.

7. Is alcohol allowed?
Alcohol is depleting of nutrients, so the it’s best to forego the alcohol until the end of the challenge, to get the most from your challenge.

8. What if I live out of the area for training? Can I still participate?
YES! You are greatly encouraged to participate. You will still get a reward equivalent to the one listed.

9. Does this cost money?
No. This challenge is purely for your benefit!

So in a nutshell, whole foods include:
Vegetables
Fruits
Nuts and seeds
Meats/seafood
Beans/Legumes
Herbs/spices
Eggs/grass fed dairy
Grains
No more than 5 ingredients in the label.

Bison Chili

According to Kai, this is far better than my Dad's. Sorry Dad. Enough said.

28 oz bison
1 onion, chopped
1 red pepper, chopped
28 oz can crushed tomatoes
28 oz can diced tomatoes
2 cans kidney beans, rinsed
1 can black beans, rinsed
1/4 cup chili powder
1/4 cup garlic powder
2 T cumin
1 tsp paprika
1 tsp oregano
red pepper to taste
salt to taste

Brown bison in skillet, drain of fat, then add onion and red pepper and sauté for about 2 minutes. Add in the rest of the ingredients and put in crockpot dialed in to low heat until ready to serve.

850.

850. 850. 850....

That's the number that has been filling my head for the past couple of days. Last year, I competed in a bikini competition. For 8 weeks, I dieted according to a plan my trainer gave me, lifted 3 times per week, and did cardio at least once per day for an hour each session, 6 days per week, until the last 2 weeks where I doubled up on cardio.

What is 850? It's the amount of calories I was eating on a daily basis. Why did I do that to myself? You'd think I would have known better, being a personal trainer and all. I guess I was blinded by ambition. I wanted to do a competition just to say I did it. I totally trusted my trainer who is very good at what he does. He trains people for bodybuilding competitions all the time, and his competitors always do very well. I don't know squat about competitions, and all that goes along with it such as posing, specificity of muscular striation goals and what not.

I've learned so much in the time since I did that competition. Not only was I only eating 850 calories, which is awful even without the consideration of the amount of physical activity I was involved in, but about 600 of those calories were from protein alone... animal protein at that. What happens when you eat that much animal protein and not enough carbohydrates from green vegetables to alkalize your system? Your body suffers from uric acid, and you can ultimately end up with kidney failure after awhile. Right after the competition, I went to the doctor because my kidneys were killing me, not really thinking about my major idiot move in following the diet, and my kidneys were in fact, in the beginning stages of failure.

I am going on 5 months postpartum, and I keep pushing myself to lose the weight like I did last time so that by the time I hit 8 months postpartum, I am at the same level I was at 8 months postpartum last year. Then I remember my 850 calorie diet that put me where I was last year, and I remember how exhausted, scatter-brained, and overall spread-thin I was last year. I may not, or will most likely not hit the 114 lbs I was at 8 months postpartum last year, but I will be stronger and much more physically fit. I am already moving way more weight than I was while training for that competition, and that excites me. I have two kids, am still breastfeeding, and eating a minimum of 1500 calories per day- on most days I hit around 2200 calories, and I feel great and am at my pre pregnancy weight.

The other day, I was discussing bodybuilding with a friend of mine. We were going over reasons why one would want to go through with competing. I think competing is a great thing, as long as you have a great coach who cares about your health, who can diet you properly, allowing for a great deal of vegetables and enough calories to sustain your physical activity. There is no reason to starve yourself for any goal. You may reach your goal more slowly, but you will be able to maintain and enjoy the end result much more.

I went over and over in my head whether or not to publish this. I didn't and don't want to offend anyone who I competed with, who dieted similarly, and still have the same coach. However, I think it is more important for people who don't compete to realize what some people do to reach that "goal body" in such a short amount of time, and that they shouldn't beat themselves up for not matching that so quickly. It's also important for people who would like to compete, to know that there are many competitors out there who eat a great diet (some eat way more than they would like to) and get incredible results. There are more than a couple ways to get results, go with what works for you. But 850 calories? That shouldn't work for anyone.

Feed your muscles, brain, and heart.

Crockpot Sesame Chicken

This is one of my favorite staples. We have this in our house every week, because it is super easy and it leaves no excuse to not eat healthy. You can serve it with veggies or whatever you want, but I like it over quinoa. This is so delicious and simple, you'll want it every other day.

Ingredients:
4 boneless skinless chicken breasts
salt and pepper
1/2 cup raw honey
1/2 cup soy sauce
1/4 cup sesame oil
1/2 cup diced onion
1/4 cup ketchup
4 cloves garlic, minced

Throw chicken in the crockpot, and salt and pepper them. Stir up the remaining ingredients and pour over the chicken. Set the pot to low for 4 hours or high for 2-3 hours. Separate with forks and serve it with your choice of sides!

Recipe adapted from sixsisterstuff.com

Cauliflower Pizza Crust- healthified!

A very smart client/friend once asked me why people eat cauliflower pizza crust thinking it's healthy, when anyone knows that with ALL THAT CHEESE there's no way that junk is "healthy". Well, she's a smart cookie and here is a truly healthy pizza crust, and it's yummy!

Ingredients:
3 heads cauliflower florets
2 eggs
1.5 cup almond meal
1 tsp salt
1 tsp garlic powder
1 T italian seasoning

Preheat the oven to 400 degrees. Stick the florets into a food processor until it's totally "riced". Pour the cauliflower rice into a large pot, cover with water, boil, the cover and reduce heat to simmer for 5 minutes. Drain the cauliflower, and if you'd like, freeze to cool it off. Otherwise, just use a cheesecloth to strain out all the liquid so that the cauliflower is totally dry. Pour that mixture into big mixing bowl, add the rest of the ingredients, and mix. Press into 2 pizza dishes in whatever shape you'd like, but not thinner than 1/4 inch. Cook for 30 minutes, then top, and cook just to heat the ingredients of your choice, and serve!

It's Raining {Turkey} Meatballs!

Recently, I have discovered ground turkey. Everyone always talks about it, but the idea of substituting anything with turkey other than in a sandwich horrified me. Until this past week, when I experienced some great turkey recipes not once, but twice! This was my favorite, and it was a success with the family as well.

Ingredients:
2.5 lbs lean ground turkey
2 eggs
2 cups steamed spinach
1 onion, diced
2 T garlic powder
1 T italian seasoning
pinch black pepper
pinch salt
1/4 cup parmesan cheese
1/2 cup tomato sauce

Preheat the oven to 350 degrees. Mix all ingredients together, minus the tomato sauce. In a casserole dish, spread out the tomato sauce in an even layer. Ball the turkey mixture into the dish- I made big ones so there were 18 total. Bake for about 45 minutes total, turning the meatballs halfway through.

Per meatball (if you make 18), there are 145 calories, with a whopping 18.8 g protein and only 2.5 g carbs! Woot woot!

The kids are alright: My random happy post

   That's 10 reps at 200 lbs  (going on 300 hopefully soon!) on the
  decline leg press... I'm finally (slowly) getting back my wheels.

I walked into the gym this morning in tears. Why? Because I just left my 4 month old for the first time ever, in childcare. Sure, he would only be there for less than 2 hours, but I had just dropped him off and for no other reason than to have some "me time". I don't know how all the do-it-all moms out there drop their kids off in daycare, but bravo to all the women who must, and can, do that.

Mid-workout, I was once again, in tears. However, I was crying for a totally different reason. My tears this time, was the reason I dropped my kids off and went to the gym. I was crying because I was having a high... the kind I get only when I am not worried about rushing home in time to feed my hungry baby or when I'm not worried that I am not spending enough time with my oldest little man. I was pushing some serious weight, and that makes me feel good.

A little over a week ago, I was at my breaking point. Kai wouldn't stop whining, and Luca wouldn't sleep. Kai wouldn't listen to me, and Luca was insanely tired. I couldn't go do the one thing that was my release, which is lifting weights. Luca was up at all hours of the night nursing, but he wasn't even hungry. I finally decided to sleep train him, even though it was 2 months before I actually wanted to do so. After a few minutes of letting him cry, he passed out, and continued to do so (minus the crying) at every nap time and bedtime. That's 45 minutes TOTAL of crying with the whole process in exchange for sanity, more quality time spent with Kai, happiness in our marriage, quality sleep for Luca, and all around this household is just so much more joyful.

Last night, the stars aligned. Everyone slept fairly well, I went to the gym for a whole 1.5 hours, Luca had a great time at childcare (I found him passed out on the tummy time mat) and Kai had some fun time with kids his age. I could think clearly again. I looked at Luca and saw that he had somehow changed overnight- he is suddenly in his big brother's all-in-one cloth diapers as he had grown out of his newborns, holding a ball with some serious coordination, Kai is helping me with his little brother and has around 3 or 4 new words everyday. Life is just an amazing thing when you're "awake" enough to experience it. I may not be a working mom who needs to drop my kids off in order to make money, but I am a mom who is working on my M.S. at night while the children sleep, taking a break from work so that I can focus on the babies, and I need the time alone to regroup and be the version of me who makes not only myself happy, but keeps my family healthy and happy.

Getting it back after baby #2

Getting it back without starving… you mean it can be done??

“You looked great after your first pregnancy, but you’re not going to lose your weight as quickly after your second.”

“You never get your pre-baby body back , not really.”

“So your body just sling-shot back into its original shape??”

These are just a few of the comments made to me before, between, and after having my two little ones. After my first pregnancy (a c-section), I lost all of my weight by 3 months post-partum without any special diet. At 6 months post partum, I decided to do a bodybuilding competition in the bikini division, which I did at 8 months postpartum. I went from 125 lbs down to 114 lbs with very restrictive dieting and a load of slow-steady cardio and heavy lifting. Everyone told me the baby weight after the first kid is always easy, and then the weight after the second slowly, if ever, comes off.

I had a vbac, so I figured being up and about would make the weight come off more easily than after my c-section. It did come off easily at first, but slowed down, and finally came off faster than with my first. However, I had a much more active pregnancy where I crossfitted 3 times per week until I was 41 weeks plus a day along. I also did cardio on top of crossfit and was always out and about with my oldest.  I will agree that this time around, my body did change. My measurements are the same as before, for the most part, however all the squatting during pregnancy seriously did a number on my glutes, and my abs are more defined at this weight. I am at my pre-pregnancy weight, but am lower in body fat. I can’t for the life of me squeeze my butt into my old jeans, and I’m actually okay with that. I can lift heavier than I did pre-pregnancy since I didn’t back off much throughout. Wait, you mean you can have gains during pregnancy? And you can have gains with crossfit??? Why yes, yes you definitely can. And thank goodness for that, because I hated my serious case of mom butt aka pancake butt after my first pregnancy.

And diet? You really are what you eat (and more importantly, your breastfed baby is what you eat). The only reason people do fad/crash diets that severely restrict what you eat or the amount of calories is to lose it in a certain time-table or for a competition of sorts. There is no other reason I can think of to do one of those diets. If you eat whole, unrefined, healthy foods that nourish your body, you will mirror that on the outside. There is no way one can eat at least 80% nourishing foods along with maintaining an active lifestyle and be obese and unhealthy. I have Celiac Disease and breastfeed, so I didn’t restrict my calories at all, and I didn’t do any serious meal planning because I wanted to eat whenever I was hungry since increased hunger might mean my baby is going through a growth spurt and needs some extra calories. I eat a good bit of steel cut oats, fruit, vegetables, green juice blends (blended, not juiced to maintain fiber), non-denatured whey protein shakes, meat, and lots of healthy fats such as coconut oil, organic butter and avocados… and lots of coffee. If you haven’t tried your coffee with coconut cream and maple syrup, do it. You can thank me later. When I want a plate of nachos or chocolate, my two favorite unhealthy foods, I have it, but I certainly don’t indulge more than once in a blue moon. You have to decide what kind of person you are. Do you have to have all junk foods outside of the house so that you don’t eat it? Or are you like me and if you didn’t have anything to treat yourself with inside the house you’ll go out and eat something way worse? I prefer to eat a chunk of dark chocolate a few times per week instead of going to Coldstone and getting a “gotta have it” sized tub once per week.

And no, my body didn’t just sling-shot back into its original form. I started doing bodyweight exercises just a couple days after birth, focusing on strengthening my core to prepare me to get back into the heavy lifting. I started back to crossfit at 2 weeks postpartum, and running at 4 weeks. By 6 weeks, I was doing everything RX at crossfit, maxing out my weights, and training for road races. I eat healthy at least 80% of the time, because I like to feel good, and eating well makes me feel well. So my healthy body is a result of the great effort I put into it.

And because I know this needs to be addressed, I do not by any means think bouncing back immediately after birth is something to strive for. Women lose weight in different timeframes. Some don’t lose it at all, and if that’s okay with them, that should be okay for everyone else. I simply don’t think that women should use their children as excuses, or tell other women they can’t lose their weight after x amount of children, or that real women have stretch marks and baby weight. I don’t have stretch marks, or extra skin, or baby weight, but I birthed two children, and most importantly I have the chromosomes that make me a woman. No scale or measurement will make me otherwise. It is incredibly hard to make time for efficient exercise when you have kids, especially more than one, and when you’re up several times a night nursing. I don’t blame anyone for waiting until they get more sleep to go all out in the gym. 

I write this not as a bragging piece, but to show the people who told me what can't be done that they were wrong. I write this because I've gotten so many comments from people about how I'm the kind of person women hate.... simply because I lost my baby weight. By the way, I have seen women who look MUCH better right after their baby, and I don't dislike them at all. I write this because every time a woman asks me if how old my baby is and why I look the way I do, I feel like telling them I am a personal trainer makes them more forgiving of me. I don't need to apologize for anything. I don't judge anyone for the way they look, and I shouldn't be judged either. But really, I am a personal trainer and am working on my M.S. in Holistic Nutrition..... would anyone really want to hire a fat personal trainer or nutritionist? 

Anything can be done. Do what you like, like what you do. Do what makes you feel good! Babies make me feel good, that's why I have two! :)

6 weeks postpartum

3 months postpartum

The Perfect Pumpkin (Zucchini) Chocolate Chip Bread

My mother-in-law has the most amazing pumpkin chocolate chip bread recipe. It's so great that my mouth waters every time I think about it. I have been wondering how to make it healthier, as it is totally filled with a load of butter and sugar. I even enlisted the help of my friend Caroline over at Chocolate and Carrots who had some great ideas to healthify the recipe. I scoured the internet for recipes that sounded like they would work, as I don't really have the time to do complete recipe overhauls. I was surprised to find a version of this recipe over at Love.Health.Fitness and it was absolutely perfect! My mother-in-law's recipe also had a chocolate glaze on it, but after tasting this version, it actually doesn't need it at all. So delicious, and so healthy!

1.5 cups flour (I used Pamela's brand GF baking mix)
1 tsp baking soda
1/4 tsp salt
1/4 tsp xanthan gum
big pinches of nutmeg, clove, and ginger
3/4 cup canned pumpkin
1 cup shredded zucchini (squeeze dried)
1/3 cup maple syrup
1 T coconut oil
1 egg
1/2 cup milk (I used flax milk)
1/2 cup chocolate chips

Mix the dry ingredients together, then toss in the zucchini and make sure it is coated evenly. Then mix the wet ingredients into the dry ingredients, pour into a greased loaf pan and bake for 55 minutes at 350 degrees.

Got (non-dairy) Milk?

            Many disagreements exist regarding the health benefits of dairy, as well as the concerns of consuming raw, unpasteurized dairy. Much of the information concerning dairy is conflicting based on who is paying for the research and advertising. The choice of whether or not to consume dairy or what type of milk to consume is best made according to the priorities of the consumer, such as nutritional preferences, risks and benefits, and individual digestive reactions.

            The CDC and FDA post many warnings against consuming raw milk. These organizations claim that there are nothing but harmful bacteria and germs that have caused 79% of dairy related outbreaks between 1998-2011. However, other studies have shown that more illnesses have been recorded due to bacteria in deli meat. They also claim that almost no nutritional values and hardly any enzymes are lost in the pasteurization and homogenization processes. However, studies have shown better growth in children who drink raw human milk as opposed to pasteurized milk. Studies have also shown that enzymes and bacteria in raw milk protect people against asthma and allergies, and the hormones in raw milk strengthen the immune system. Due to the loss of lactobacilli bacteria through pasteurization, people who are lactose intolerant are more likely able to digest raw milk. Raw milk was found to be more digestible in 86% of lactose intolerant people.

            During pasteurization, the process of heating milk to kill bacteria, the milk is heated to 161 degrees for 15 seconds, or ultra-pasteurized, and heated to 280 degrees for a minimum of 2 seconds. The CDC claims that this does not significantly change nutritional value, but admits that some enzymes are inactivated and immunoglobulin are killed. Lactobacilli is killed which helps to digest lactose, and lipase is killed first in order for homogenization to even out the texture of the milk. Among enzymes killed in pasteurization are lipoprotein lipase, which increases the shelf life of milk once killed, plasmin protease, alkaline phosphatase, lysozyme which is the antibacterial, amylase, catalase, lactase, lactoperoxidase, and phosphatase. Milk contains 3.3% total protein, and the biggest cause for denatured proteins is the sensitivity of light of proteases, methionine and cystine. The high temperature of pasteurization causes whey and casein to interact but supposedly does not affect the nutritional value of milk, but only the functionality. After pasteurization, homogenization takes place so that the protein-heavy fat globules are broken down so there is not a cream layer on top and milk is more even throughout. This also makes the separation of whole, low fat, and skim milk easier. Because of the killing of lipase, there are an increased number of allergic reactions to the milk.

            The fat content in milk is another highly debated topic. Several decades ago, people only drank whole milk. Just a couple of decades ago, low fat milk was introduced to households and to school lunches by the FDA in attempt to make children healthier. However, whole milk is linked to lower body fat while low fat milk is linked to faster weight gain in children. The belief is that low fat foods makes one hungrier, and especially for carbohydrates. Not only does skim milk possibly cause a faster weight gain, but also with the absence of B vitamins combined with a person’s attempted metabolism of cow milk protein, homeocysteine is caused to buildup and that is a cocktail for heart disease. Also, in order to make milk appealing to children, flavored milks such as strawberry and chocolate are given to them that are filled with sugar, which negates any possible nutritional benefit of consuming milk, regardless of fat content.

            An array of health problems exists that are linked to dairy. Dairy is considered an inflammatory food that can cause arthritis flare-ups, as well as Rosacea and IBS. Alzheimer’s is also closely linked, as milk tainted with bovine tuberculosis is directly found in Alzheimer’s patients. 20-40% of dairy herds are infected with bovine tuberculosis. Also, Casein kinase 1 is found in the brains of patients, which builds up amyloid beta and notch cleavage.  As for Chron’s Disease, mycobacteria in cattle stops white blood cells from killing E. Coli by releasing the molecule mannose, and triggers the antibody protein ASCA. Infant ear infections are very likely caused by dairy, as there is 300% more casein in cow’s milk than human milk, and casein is very mucous forming. As for Osteoperosis and milk companies’ advertising that milk builds strong bones, the intake of milk has shown no effect on reducing the instance of fractures. This may possibly be due to increased urinary excretion of calcium when dairy is consumed. Diabetes and Multiple Sclerosis could be caused by dairy as people have the same abnormal autoimmune response to milk. Diabetes may be caused by cows’ milk when children are given cows’ milk formula before 3 months of age. Autism is famously linked to dairy, as diets that eliminate diary, most importantly eliminating casein, get rid of the gastrointestinal problems that are thought to worsen behavioral problems in autistic people. As our immune system is such a large part of our digestive system, casein irritates the respiratory system and causes allergies. Prostate and breast cancer are also shown through studies to be caused by dairy, most specifically IGF-1, which is increased with the injection of rBGH in cows. The hormone oestrogen secreted in cow’s milk is thought to cause breast cancer. 

            Among all of the concerns with drinking dairy, there is the treatment of cows, as well as the results of what cows are treated with. Cows are given rBGH, bovine growth hormone, in order to increase their milk production. These cows then have diarrhea, and with the proximity of the utters to the excretion, the utters and milk are contaminated with the bacteria in the diarrhea. Farmers admit that about 90% of dairy products in grocery stores have fecal matter. These cows also suffer from mastitis, and with mastitis, they have somatic cells in their milk. There is an estimated 1,120,000 somatic cells in each spoonful of milk. This means there is approximately 1 drop of pus in every cup. This is not a huge serving of pus, but it just depends on how much pus the consumer is okay with consuming.

            The drinking of milk is thought to have begun 7500 years ago between the Central Balkans and Central Europe. Europeans seem to have the highest rate of lactase persistence and are the only people who can continue to digest milk without issues. Cultures who tend to be lactose intolerant are African Americans, Hispanics and Latinos, American Indians, and Asian Americans. These cultures have lactase deficiency, which causes lactose malabsorption. At 3 years old, the age by which children normally wean, they stop producing lactase and rennin that helps them to digest milk.

            For all the controversy over whether dairy milk actually does a body good, there are several other milk sources that are beneficial to our health, and have good sources of vitamins and protein, among other nutrients. Whole milk has 150 calories, 8 grams of fat, 35 mg of cholesterol, 8 grams of protein, 12 grams of sugar, and 120 milligrams of sodium per cup. All other sources have fewer calories, fat, cholesterol and carbohydrates (with the exception of rice and oat milk). Soy milk has between 70-130 calories, 2-4 grams of fat, 7-9 grams of protein, and 4-5 grams of carbohydrates. Almond milk has 30-50 calories, 2.5 grams of fat, 1 gram of protein, and 1-5 grams of carbohydrates. Hemp milk, which is a great source of omega 3 fatty acids, has 70 calories, 6 grams of fat, 8-20 grams of protein, and 1 gram of carbohydrates. Oat milk has 110-130 calories, 1.5-2.5 grams of fat, 4 grams of protein, and 24 grams of carbohydrates. Coconut milk has 50 calories, 5 grams of fat, 1 gram of protein, and 1 gram of carbohydrates. According to the numbers, coconut milk is a great milk source if fat is a nutrient preference, whereas hemp milk is a great alternative if one needs protein. Also available are goat milk, which is high in fat, sheep milk which is high in protein, and buffalo milk which is very high in fat. Most of these alternative milks are fortified with calcium; a nutrient for which dairy milk is widely drunk. However, the calcium in dairy milk is not easily absorbed. One must have Vitamin D in order to absorb calcium. The only natural source of vitamin D is sunlight, although vitamin D is added to dairy milk. As a matter of fact, the combination of retinol and saturated fat in dairy milk can actually weaken bones. Instead of drinking milk, calcium can be found in better sources such as leafy green vegetables, beans, and supplements.

            As for infants, human milk is higher in carbohydrates and amino acids cystine and tryptophan, which make it much better for infants to digest. Milk consumption in childhood, especially before the age of 3 months is linked to type 1 diabetes. Milk allergies are also the leading cause of ear infections in children. Milk also causes behavioral problems and asthma. Although enzymes and chemicals are added to infant formula in order to help them to digest the cow milk protein, more information should be provided to parents to inform them against using formula if the ability to feed their children breast milk if available. Giving children cow’s milk after weaning is also unnecessary and parents should be informed of milk alternatives and their benefits versus the use of dairy.

            Heard often, each argument depends on who is paying for the research. Each individual should weigh the benefits of dairy consumption. However, more information needs to be made more widely available to people in order to make informed decisions. Most importantly, people should have proper information so they can make good decisions for the sake of their children, as their decision can impact whether their children will get diabetes, asthma, allergies, eczema, issues with autism, bacterial infections, and even cancer. With all of the alternatives available, dairy milk is not the only option, or even the best option for all the benefits its consumption supposedly has.

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Aubrey, Allison. "The Full-Fat Paradox: Whole Milk May Keep Us Lean." NPR. NPR,

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"Calcium and Milk." The Nutrition Source. Harvard School of Public Health, n.d. Web.

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Campbell, T. Colin, and Thomas M. Campbell. The China Study: The Most

Comprehensive Study of Nutrition Ever Conducted and the Startling Implications

for Diet, Weight Loss and Long-term Health. Dallas, TX: BenBella, 2005. Print.

"Casein Kinase 1." ALZinfo.org. Fisher Center for Alzheimer's Research Foundation, n.d.

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The Story.

          

     With so many women simply going in for a repeat c-section after having one with their first at the advice of their doctor, many questioned why I fought so hard for a VBAC. There are so many benefits of a vaginal birth for a child. They receive the gut flora from their mother that helps with their digestion, the mother is more easily able to breastfeed due to the natural hormones that balance at delivery (and breast milk has GLA and antibodies necessary for the baby’s immune system as well as digestive function), and that same hormone cocktail possibly protects the mother from Postpartum Depression. There are also many other benefits that can be found with a quick google search. There are also many risks of a c-section that people don’t seem to recognize often. More woman die from c-sections than car accidents and breast cancer, babies risk traumatic deliveries, and most importantly, their separation from their mother, which is incredibly traumatic emotionally for both mother and child. I also most likely will want more children, and more c-sections lead to problems with placenta previa or accretia, uterine rupture, and premature birth, as well as other risks. Most importantly for me, however, was the beginning of my motherhood with Kai. When he was born and taken away from me after 25 hours of labor and an “emergency cesarean”…. I cringe every time I hear “emergency” followed by or preceded by 24 hours of labor because it’s almost never an emergency but the doctor’s impatience along with hospital protocol regarding pitocin…. Kai was held by his father and spent time with my other family members and Jake’s before he ever saw me. I was one of the last people to hold him after family and nurses. My hair stands on end with anger every time I think of Kai’s entrance into the world. I was immobile due to the c-section, so I couldn’t be his mother for the first week of his life. I could hobble around, yes, but I was in too much pain to carry him and change his diapers since I couldn’t handle the pain medications and switched to a simple dose of Tylenol and anti-inflammatory. Not that we didn’t bond at all, because I certainly love my Kai more than words could ever express, and his love for his mother is obvious. A mother and son’s bond is like no other, regardless of any situation. Needless to say, however, I wanted a very different outcome my second time around, so I started doing my research six weeks after Kai’s birth, and promised myself I would get what our family needed.

            As soon as I got a positive pregnancy test, I called the only truly VBAC supportive doctor in the state. She was/is amazing. She e-mailed me back and forth when I needed support or had any questions. She called me to update me or keep me informed on anything that popped up. Then the news came at my 23-week appointment that the original OB who cut Kai out of me gave me a single layer suture. Why? Maybe he was in a rush and wanted to get home to dinner and already spent 12 hours trying to convince me to go for a c-section that day. Maybe he didn’t care that I wanted a VBAC (although he knew) and just did what he did routinely. Or maybe he told me the truth when I called him to tell him how upset I was due to his decision when he said single layer sutures have less chances for infection and cause less trauma to the uterus than a double layer, as I had a very thin incision. Besides, 3 out of 5 studies show this to be the truth… Who knows. Regardless, the hospital at which my doctor practiced at would not allow a VBAC on a patient with a single layer suture cesarean, so my search continued.

            I called several doctors and midwives all over the tri-state area. I scheduled an appointment with one doctor who didn’t even know doctors still performed single layer sutures these days, but agreed to have a chat with me. I drove an hour to see her, only to find that the receptionist scheduled my appointment for the wrong month. I saw that as a sign that this wasn’t going to be my doctor, as I do not have the patience to drive 2 hours to not be fit in. The second doctor I saw who was supposedly supportive of VBACs told me she has only performed 8 VBACs of an attempted 10. Of those 10, all women had a “proven pelvis” so she didn’t feel confident in my success seeing as I didn’t have a proven pelvis. I tried to tell her how healthy I was with my nutritional and athletic background, and she told me that health has nothing to do with the success of a VBAC. That was interesting, seeing as ACOG’s guidelines points to health as being the number one indicator in finding whether a patient is a good candidate for a VBAC. I then saw a midwife at that practice. She told me I am a participant in my labor. A participant? I’m pretty sure I’m the one birthing the baby and the doctors/midwives/nurses can maybe call them the participants. I saw another midwife who seemed to be tolerable, so I stuck with her. After all, I did need someone to attend this birth, as I didn’t know what the heck to do with labor and birth. I also called the only home-birthing midwife practice in the state, and the head midwife there wouldn’t see me. I’m not sure whether it was the single layer suture that turned her off or the fact that I wanted a VBAC.

            Enter my midwife. I made a list of several midwives and doctors in the tri-state area, and called many on the list. I finally spoke to a woman who immediately sounded like my open window. I called her sobbing incessantly the day when I felt completely hopeless. This was just before settling for the second hospital midwife I saw. Just before calling her, I finally admitted to my mom what I was going through, because I didn’t see a light at the end of the tunnel. No one wanted to attend my birth, and help me to ensure it to be a natural birth and do what was in the best interest of my child and me. She talked me through every scenario of homebirth outcomes, and every scenario for how I could have the birth I wanted. She told me that I still have options, and understood how ludicrous it was that I was having such trouble to simply give birth. Besides, VBACs ARE safer than repeat c-sections. She was busy for the foreseeable future, so she asked if she could come over that day. She drove all the way down and walked through my door and gave me the most understanding hug. I nearly started crying again just because I was so happy to find someone who was willing to help me. Not only did I find “someone,” I found someone with a wealth of knowledge and experience around the world, as well as a woman with a heart of gold. I basically found the modern day Mother Theresa in my eyes. Just as when I met Jake, it was like God gave me no excuse but to be with him because he knows I’m not the best at making decisions, he did the same in this case. God shut every door to every wrong opportunity for a care provider, and put the right one right on my doorstep, as he put me on Jake’s doorstep 6 years ago. What can I say, when God answers my prayers, he makes sure I see the answer and know it for what it is.

            I kept my hospital midwife, as my insurance doesn’t cover my midwife, and that way my ultrasounds and what not would be taken care of. I wanted to have someone in my corner at the hospital in case I did need a non-urgent transport during labor. This actually added much unnecessary stress, in hindsight. The doctors and midwives at the practice held conferences about me and decided I needed to be talked into a repeat c-section, as my children will be less than 18 months apart. I told them I would most likely go late, and that wouldn’t be an issue. I was right. 18 months on the dot. Then at 40 weeks they wanted to induce me because I had oligohydramnios, or low fluid. I didn’t, as they simply weren’t measuring all pockets and didn’t give me full credit. My midwife checked me via palpation continuously, and could tell I had ample fluid. No one at the hospital practice ever touched my belly. They then tried to induce me at 41 weeks for the same thing, even after another doctor did an AFI and found that I had plenty of fluid. Then 42 weeks rolled around, and the hospital midwife turned to the most often used reason in the book, telling me “You’re baby is going to die.” Her reasoning? I was post-dates, my placenta is showing calcification, and my babies are less than 18 months apart. I reminded her that my babies would be at least 18 months apart at the point, and placenta calcification happens after 30 weeks anyway. When my placenta decides to stop working, I will go into labor. And 42 weeks is not post-dates, by the way. After 42 weeks, I would be post dates, but I continued to monitor the baby’s heart rate and his reaction to contractions and activity. He was doing great. And why was I so against induction? Because inductions tend to fail and end up in c-section since the babies aren’t ready to be born yet. If the baby is not ready to be born yet, he could have breathing issues, as well as brain damage due to artificial contractions that get him nowhere (which is why pitocin inductions lead to “emergency c-sections” due to fetal stress that would never have happened without the pitocin).

            After a week of prodromal labor where I was having contractions 3-5 minutes apart every night, I finally went into labor, which lasted 67 hours at exactly 42 weeks + 5 days. I told Jake that after this, a marathon will be the easiest accomplishment of my life. Imagine having your groin and stomach electrocuted every 5-7 minutes for 67 hours. That’s the only way I can describe that to anyone who hasn’t been through that. They finally felt nearly unbearable at a certain point due to my exhaustion, and after my midwife checked me, I was 9 centimeters dilated. She said it with a smile, but I wasn’t sure what that meant. I asked her if that meant I was going to see my baby that day. She laughed, but come on; I didn’t know labor could last 3 days either. Who knew how much longer I could survive through that. I got in the tub and started pushing and out came my baby boy, all 7 lb 4 oz of him. My face was the first face he saw, and that has to have something to do with the way he is so beautifully attached to me like no one else. My first didn’t even know me from anyone else in the beginning, other than the fact that I had the milk. This little man calms down at the sound of my voice or the sight of my face. It’s an incredible feeling. He then latched and nursed 26 minutes after birth, without me even trying. I was simply holding him and he found the source on his own. I have barely put him down since, and hate to do it when I do, and have been up and moving around and out of the house since he was 2 days old. Recovery is so much easier this go-round, and my relationship with my baby is so guiltless compared to with my first. Big brother loves his new baby brother and life with a newborn couldn’t be easier. This time last year I was googling death by exhaustion. This time I can’t understand why I have energy or why this baby is treating me so well.

            Faith in God, faith that he will make things happen, and trust in my body that I am capable of doing what every woman before me has done, and never-ending support from my husband got me through it all. Throughout those last few hours of labor I kept chanting to myself, “God give me strength, give me courage, and deliver this boy safely”. I am so thankful I stuck it out to the end and things happened the way they were meant to. It all paid off. As for my midwife and home birth, I never want to go a different route. I feel so much safer in the hands of someone who has expertise and experience and relies on their brain for instantaneous events than in the chair of a doctor who relies solely on technological devices. Doesn’t it make sense that someone who only ever uses a calculator can not act as quickly as someone who uses their own brains the majority of the time is much more quick to seeing solutions to problems as they arise? My midwife had me do several exercises months before the birth, to ensure good positioning of my baby. Like training for your first marathon, you wouldn’t ignore the advice of the very experienced coach! Positioning of the baby has so much to do with the outcome of labor. With my sweet baby boy in my arms, I’m thankful for every bit of the challenge I was given to overcome. And by the looks of my littlest man, he is happy for all we went through as well, for I have never seen a baby smile or laugh as much as he does. His first smile? Day 1. That is what it’s all about.

Celiac and Breastfeeding

    It's national breastfeeding week. And I have a few days off until my next class, so I figure this is the best time to touch on this topic.
    When I had my first little man, I was determined to nurse him exclusively forever, or at least until I had my next little one. I thought anyone could nurse a baby so long as they weren't part of the 5% of women who have the disorder where their breasts are tubal and they legitimately can not produce milk. Kai was incredibly thin for the first three months of his life, because I refused to admit that he was not getting enough milk. Heck, my supply was enough for a couple kids. He was peeing through every diaper every half hour it seemed. He was well hydrated, but he never gained weight and was never satisfied after eating. He nursed for a half hour, then was hungry again a few minutes later. I finally gave in and gave him a few ounces of formula about three times, at which time he actually gained several ounces. At three months, I finally admitted that he was too tiny for me to be nourishing him the way he needed, and gave him formula.
    I have done so much research since then, and have come across every conclusion in the books as to why I didn't produce the right milk for my baby. No one had any answers for me, and lactation consultants (I went to about 7) laughed at me thinking I was bragging about not producing fat in my milk. I went home crying several times because I was so upset that no one would take me seriously, or that no one really seemed to know enough about nursing to be considered a lactation specialist. One consultant told me I need to go home and eat a jar of peanut butter. Another couple told me all breast milk has 20 calories per ounce, and that I am no special exception.
    One lactation specialist actually listened to me and although she didn't have an answer for me, she definitely made some points that made me think. I do have PCOS, but problems related to PCOS are either an over supply or under supply. With an over supply, you still have a certain balance of fore milk and hind milk. I definitely didn't have an under supply either. I then listened to a webinar about probiotics and digestive enzymes, which was basically led by God, I'm pretty sure. The speaker thoroughly explained Celiac Disease, as well as other auto-immune diseases and their effects on the intestines, which effected fat absorption. I just figured for the past few years that since I haven't had gluten since being diagnosed, I am most likely healed and it's a thing of the past. However, I never took enzymes or amino acids or teas or oils to heal my gut. If I can't absorb the fat necessary, fat will in turn not be produced in my milk.
    While pregnant with my second little man, I took digestive enzymes, glutamine, and flax oil daily, on top of my prenatals with probiotics. I also made sure to get a good deal of fat in my diet. As soon as I had my son, he latched on his own, and he's been gaining like a champ ever since! When he was born, I also got very strict with my diet, making sure I get at least 30% of my daily calories from fat. I normally get about 40-50% from fat to be honest. I also steer clear of sugar, which can throw off hormones, and I only eat whole foods. For the first few weeks of his life, he gained an ounce a day, which is above average! He regained his birth weight within the first week of his life. I am continuing my regimen since it's working, and am so glad I found an answer before he was born in order to be able to nourish him the way I know he should be nourished.
    I couldn't find any information out there about Celiac Disease and breast feeding, except that it's possible. What I did find, was a bunch of bad information.
Good info:
-While breastfeeding, healthy fats such as avocado, coconut oil, flax oil, nuts and seeds should be included in the diet.
-Protein and water should be plentiful at each meal.
-Pumping often increases milk production.
-Breast is best.
Bad info:
-Whey protein shuts down milk production... (it actually increases it!!)
-All milk has the same caloric makeup... (even breast milk for different babies from the same mother is different depending on what the baby needs!)
-Working out and losing weight decreases milk production... (nope.)