Toxins

Who knew that toxins exist EVERYWHERE? I certainly wasn’t cognizant of my exposure to toxins. Teflon, PABAs, air, water, food, etc. But, I have learned so much and am constantly learning of the dangers of these toxins in our everyday lives. Most recently, all the soaps, lotions, and cleaning products have been updated in our house.

From Union-Bulletin.com

We use (all can be found on Amazon):

  • Puracy natural dish soap
  • Everyone Soap: hand soap and lotion
  • Nature Clean dishwasher detergent
  • Everyone 3 in 1 soap (adult and kids)
  • Everyone lotion
  • Attitude natural shampoo

EWG:

EWG: Skin DEEP:

  • ThinkSport spf 50+ sunscreen
  • Super Goop Play 50+ spf face sunscreen (currently a 3; would consider a better option)
  • Ilia, RMS Beauty, Lawless, Aether Beauty makeups

EWG: Food Scores:

  • Baby purees: Beech Nut, Earth’s Best Organic
From The Good Human

Profound Documentaries on Toxins/Food Industry:

Current Favorite Reads Regarding Health:

Whole Food Plant-Based Diet

I’ve been hearing more and more about a whole food plant-based diet. There’s definitely data out there that shows this lifestyle is the key to longevity and protective from illness and disease. My curiosity first started when I had our first child. It was important to me to learn more about nutrition because I wanted to learn how and what to prepare food for my kids. From this curiosity, I stumbled upon a book called Genius Foods. Then, I listened to the Audible version of The Obesity Code. Most recently, I’ve been embracing How Not to Die and Eat to Live.

Am I vegan? No. Am I a vegetarian? No. Am I here to save the animals? If saving the animals is a positive side effect, then absolutely! My main goal is to have the l o n g e s t quality of time with my kids as well as teach them how to incorporate nutrition into their lives. As a parent, I want to make my kids’ lives easier, more meaningful, and more fun. Aside from financial freedom and responsible parenting, the next best gift I can give to my kids is the power of nutrition. I wish I knew this information when I was a kid and grew up knowing what was helpful to fuel my body.

Evidence-Based Workouts

I’m currently on Week 8 of PWR at home by Kelsey Wells of BBG Sweat app. It’s a resistance/strength training program that’s 12 weeks long. I started it as soon as I got the thumbs up from the OB to workout again post-partum. I started with PWR at home beginner then moved my way to the PWR at Home 1.0. It’s a great workout to be able to do at home while the kids nap. The program is divided into chest/triceps, arms and abs, legs, back and shoulders. Basically, the goal is to do 5 resistance workouts/week with 3 LISS workouts and 1 HIIT. Well, in a busy world, it’s tough to fit in 5x/wk workouts.

So, it got me thinking and researching: What are the best evidence-based workouts out there?

Being a science-driven person (thank you med school!), I dug into the science looking for journal articles and browsing the thoughts of experts in the field. Here is what I found….


SAMPLE WORKOUTS

Home full body workout from Built With Science:

Workout A

Workout B



  • TransparentLabs.com: The Best Science-Based Workout Routine For Beginners
    • Workout Instructions:

      • Perform 12-15 reps 
      • Use weights that create fatigue, but not to create failure, (if you can’t complete 12-15 reps, reduce your weight).
      • Complete one set of each exercise, moving from the first to the second, to the third, etc.
      • Transition to the next exercise without a break
    • Dumbbell Front Squat
    • Dumbbell Shoulder Press
    • Barbell Bentover Rows
    • Dumbbell Split Squats (each side)
    • Dumbbell Chest Press on Swiss Ball
    • Wide-grip Pullups
    • Dumbbell Step-ups
    • Medicine Ball floor slams
    • Barbell Hip Thrusters
    • Decline Pushups
  • Built With Science Best Full Body Workout
    • Workout A
      • Barbell Bench Press: 3-4 sets of 6-10 reps
      • Barbell Back Squat: 3-4 sets of 6-10 reps
      • Pull-Ups: 3-4 sets of 6-10 reps
      • Lying Hamstring Dumbbell Curls: 3-4 sets of 10-15 reps
      • Standing Overhead Press: 3-4 sets of 6-10 reps
      • Face Pulls: 3-4 sets of 10-15 reps
      • Drag Curls: 3-4 sets of 8-10 reps
    • Workout B
      • Barbell Deadlift: 3-4 sets of 6-10 reps
      • Incline Dumbbell Press: 3-4 sets of 6-12 reps
      • Bulgarian Split Squat: 3-4 sets of 6-10 reps
      • Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps
      • Dumbbell Lateral Raises: 3-4 sets of 10-15 reps
      • Incline Dumbbell Kickbacks: 3-4 sets of 10-15 reps
      • High to Low Chest Cable Flies: 3-4 sets of 10-15 reps
  • Stephanie Buttermore: Full Body Workouts
  • AthleanX: The PERFECT Total Body Workout (Sets and Reps Included)
    • Here is how to construct the perfect total body workout A:
      • 3D Lunge Warmup – 2-3 x 7 reps each direction
      • Barbell Squats – 3 x 5
      • Barbell Hip Thrusts – 3-4 x 10-12
      • Barbell Bench Press – 3 x 5
      • Weighted Chin Ups – 3 x 6-10 to failure
      • DB Farmer’s Carries – 3-4 x 50 steps with half bodyweight
      • Face Pulls – 2 x 12 (using 12 sets of 1 mentality)
    • Here is how to construct the perfect total body workout B:
      • 3D Lunge Warmup – 2-3 x 7 reps each direction
      • Deadlifts – 3 x 5
      • Barbell Squats or Barbell Reverse Lunges – 3-4 x 10
      • Barbell OHP – 3 x 5
      • Barbell Rows – 3 x 10-12
      • DB Overhead Farmer’s Carries – 3-4 x 50 steps with one quarter bodyweight
      • Face Pulls or other corrective – 2 x 12 (using 12 sets of 1 mentality)
  • AthleanX: The Perfect Abs Routine
    • Here is how to construct the perfect abs workout for beginners:
      • ISO Reverse Crunches x 30-60 seconds
      • Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions) REST 30 SECONDS
      • Recliner Elbow to Knee Tucks x 30-60 seconds
      • Opposite Side Tuck Planks x 30-60 seconds REST 30 SECONDS
      • Oak Tree Stepouts x 30-60 seconds each side
      • Banded Pulldowns x 30-60 seconds
      • Plank Pushaways x 30-60 seconds
    • Here is how to construct the perfect abs workout for more advanced lifters:
      • Hanging ‘X’ Raises x 30-60 seconds
      • Hanging Leg Spirals x 30-60 seconds (alternate right and left twists) REST 20 SECONDS
      • Tornado Chops x 30-60 seconds (alternate right and left chops)
      • Opposite Scissor V Us x 30-60 seconds REST 20 SECONDS
      • Sledgehammer Swings x 30-60 seconds each side
      • Banded Pulldowns x 30-60 seconds
      • Plank Punchouts x 30-60 seconds
  • Stephanie Buttermore: Ab training everyday
    • Month 1-2: leg raises (3-4 sets of 20)
    • Month 3-4: ab crunch (3-4 sets of 20)
    • Month 4-5: crunch machine (3-4 sets of 20)
  • Jeff Nippard: 6 pack abs
    • 6 Pack Abs 55% type 1 vs 45% type 2 fibers
    • Weighted 6-12 reps | Unweight 15-30 reps
    • Training: 3-6 sessions per week | 2 exercises per session | 3-4 sets per exercise
    • Recommends: one crunch type movement | one leg raise type movement
    • Sample Exercises: hanging leg raises, lying leg raises v-ups, reverse crunches Cable wood chops, side bends long lever planks (elbows in front of eyes, posterior tilt =squeeze glutes)
  • Stephanie Buttermore: Glute and Hamstring focus
    • Warmup – 5-10 minutes
    • Dynamic stretching: leg swings, wall sit
    • Stiff-leg deadlift with barbell- 4 sets, 4 reps, 8 RPE
    • Machine hack squat- 3 sets, 8 reps, 8 RPE
    • Dumbbell frog pump- 2 sets, 30 reps, 8 RPE
    • Eccentric-accentuated lying leg hamstring curl- 3 sets, 6 reps, 8 RPE
    • Cable standing hip abduction- 2 sets, 20 reps/leg, RPE 8
    • Cable pull through- 11:25
    • Machine-standing calf raise- 3 sets, 8 reps, RPE 7
  • Jeff Nippard: The Most Scientific Way to Train Hamstrings
  • Jeff Nippard: Advanced Glute Training Science Explained
    • Day 1 – stretcher (squat), activator (hip thrust), pumper (banded side walks)
    • Day 2 – activator (hip thrust), pumper (machine hip abduction), pumper (side lying clams)
    • Day 3 – rest
    • Day 4 – rest
    • Day 5 – stretcher (romanian deadlift), activator (back extension), pumper (frog pumps)
    • Day 6 – activator (cable pullthroughs), pumper (elevated glute bridge), pumper (squat bouncer)
    • Day 7 – rest –> periodization –change up workouts every 1-3 months
  • Jeff Nippard: The Most Scientific Way to Train Glutes
    • Back Squat 2 sets | 5 reps (warm up) 3 sets | 4 reps (working)
    • Plate-Loaded Single Leg Hip Thrust 3 sets | 12-15 reps per leg
    • Walking Barbell Lunge 3 sets | 30 total strides
    • Lower Back (Hip) Extension 3 sets | 15-20 reps (load with a plate help to your chest)
    • Hip Abduction (machine, cable or plate) 3 sets | 15-20 reps
  • Chris Thompson: 30 minute full body
    • 2 sets, 8-15 reps, want to go to failure. Little rest as possible bt sets and exercises.
    • Bench Tuck
    • Calf Extension
    • Abductor Machine
    • Hyperextension
    • Hamstring Curl
    • Leg Extension
    • Squat Machine
    • Pull Up
    • Row
    • Dumbbell Lateral Raise
    • Dumbbell Curl
    • Barbell Bench Press
    • Dip

The more I started reading about strength training, the more I came across articles and blogs about CALISTHENICS. I’m still a bit confused as to what it is, but it seems like the gist of it is to use your own bodyweight and for full body exercises that can be done anywhere.

Given all this strength science, there must be data out there for workouts that have been around for centuries such as YOGA.


After reading about all this yoga information, I thought… What about PILATES?


My Plan


  • Kris Home Workout Full Body A (with abs and glutes)
    • Barbell Bench Press: 3-4 sets of 6-10 reps
    • Barbell Back Squat: 3-4 sets of 6-10 reps
    • ISO Reverse Crunches x 30-60 seconds
    • Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions)
    • Pull-Ups: 3-4 sets of 6-10 reps
    • Lying Hamstring Dumbbell Curls/Swiss ball glute bridge leg slide: 3-4 sets of 10-15 reps
    • Recliner Elbow to Knee Tucks x 30-60 seconds
    • Opposite Side Tuck Planks x 30-60 seconds
    • Standing Overhead Press: 3-4 sets of 6-10 reps
    • Face Pulls: 3-4 sets of 10-15 reps
    • Oak Tree Stepouts x 30-60 seconds each side
    • Banded Pulldowns x 30-60 seconds
    • Plank Pushaways x 30-60 seconds
    • Farmer’s Dumbbells weighted walk – 50 steps
    • Dumbbell bench tricep skull crushers (go farther overhead, not straight above head)
    • Drag Curls: 3-4 sets of 8-10 reps
    • Back extensions: 3-4 sets of 10-15 reps
    • Cable standing hip abduction- 2 sets, 15 reps/leg, RPE 8
    • Single leg lateral lunge (for adduction) – 2 sets, 15 repts/leg

  • Kris Home Workout Full Body B (with abs and glutes)
    • Barbell Deadlift: 3-4 sets of 6-10 reps
    • Incline Dumbbell Press: 3-4 sets of 6-12 reps
    • Hanging ‘X’ Raises x 30-60 seconds/ISO Reverse Crunches x 30-60 seconds
    • Hanging Leg Spirals x 30-60 seconds (alternate right and left twists)/Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions)
    • Bulgarian Split Squat (alternate upright vs leaned over like sprinter): 3-4 sets of 6-10 reps – if no weights, then jumping
    • Chest Supported Row OR Inverted Row: 3-4 sets of 6-12 reps
    • Eccentric-accentuated lying leg hamstring curl- 3 sets, 6 reps, 8 RPE
    • Tornado Chops x 30-60 seconds (alternate right and left chops)/Recliner Elbow to Knee Tucks x 30-60 seconds
    • Opposite Scissor V Us x 30-60 seconds/Opposite Side Tuck Planks x 30-60 seconds
    • Gliding leg curl (legs up on row seat): 3-4 sets of 10-15
    • Dumbbell Lateral Raises: 3-4 sets of 10-15 reps
    • Incline Dumbbell Kickbacks: 3-4 sets of 10-15 reps
    • Cable pull through- 11:25
    • High to Low Chest Cable Flies: 3-4 sets of 10-15 reps
    • Dumbbell frog pump- 2 sets, 30 reps, 8 RPE
    • Sledgehammer Swings x 30-60 seconds each side/Oak Tree Stepouts x 30-60 seconds each side
    • Banded Pulldowns x 30-60 seconds
    • Plank Punchouts x 30-60 seconds/Plank Pushaways x 30-60 seconds

  • Kris Home Workout Full Body C (with abs and glutes)
    • TransparentLabs.com: The Best Science-Based Workout Routine For Beginners Workout Instructions: Perform 12-15 reps 
      Use weights that create fatigue, but not to create failure, (if you can’t complete 12-15 reps, reduce your weight).
      Complete one set of each exercise, moving from the first to the second, to the third, etc. Transition to the next exercise without a break
    • Dumbell Reverse lunge
    • Farmer’s overhead dumbbell walks – 50 steps
    • Machine-standing calf raise- 3 sets, 8 reps, RPE 7
    • ISO Reverse Crunches x 30-60 seconds
      Seated Ab Circles x 30-60 seconds (alternate cw and ccw directions)
    • Barbell Bentover Rows or Seated Row
    • Dumbbell Split Squats (each side)/Walking lunges
    • Recliner Elbow to Knee Tucks x 30-60 seconds
    • Opposite Side Tuck Planks x 30-60 seconds
    • Dumbbell Chest Press on Swiss Ball
    • Lying single leg gliding leg curls on floor
    • Wide-grip Pullups
    • Dumbbell Step-ups
    • Oak Tree Stepouts x 30-60 seconds each side
    • Banded Pulldowns x 30-60 seconds
    • Plank Pushaways x 30-60 seconds
    • Medicine Ball floor slams
    • Face Pulls
    • Barbell Hip Thrusters
    • Face Down Arc (lay on belly – slow snow angel faced-down, not go above shoulders)
    • Decline Pushups
  • Kris Workout Full Body D (short on time or gym access)
    • Chris Thompson: 30 minute full body 2 sets, 8-15 reps, want to go to failure. Little rest as possible bt sets and exercises.
    • Bench Tuck
    • Calf Extension
    • Abductor Machine
    • Hyperextension
    • Hamstring Curl
    • Leg Extension
    • Squat Machine
    • Pull Up
    • Row
    • Dumbbell Lateral Raise
    • Dumbbell Curl
    • Barbell Bench Press
    • Dip/bench tricep pushes

Intermittent Fasting

A colleague of mine had suggested/introduced “The Obesity Code” to me and my reading list.  It’s a fabulous read and I highly encourage a read/listen.  Here are other books I have read and suggest.  After The Obesity Code, I chose The Complete Guide to Fasting… and since then, I’ve added Eat Stop Eat to my audiobook library as well.  I’m extremely intrigued about intermittent fasting.  I’ve followed a paleo diet for years, however, I’m curious to see if I could actually try intermittent fasting and not succumb to hunger bc I love snacking!

Here are some resources I’ve found to be useful:

From Brad Pilon, author of Eat Stop Eat:

To summarize: a rather normal dose of alcohol caused a decrease in fat burning, no change in carbohydrate burning, and a slight increase in overall calorie burning in men who were in the fasted state.

So the question remains. If metabolic rate increases, glucose oxidation stayed the same, and fat burning decreased… what the heck were they burning?

Turns out the answer is the alcohol… sort of.

In fact, blood acetate is such a priority that it’s mere presence can decrease lipolysis by ~50%, even when you are in the fasted state [Crouse JR, 1968]

And this is what happens when you drink during your fast. It’s not that you will gain more fat (unless you are drinking excessively), but you will stop releasing body fat, stop burning body fat, and burn acetate instead. This occurs without any change in insulin levels.

So sadly, it seems the answer is that you cannot drink during your fasts without diminishing your fat burning abilities.

 

I’ve decided to try the 16/8 IF schedule (16 hour fast, 8 hour eating window = 11a – 7p) when I go back to work.

 

Intermittent-Fasting-by-the-hour
From Libifit

Sleep Schedules for 13.5 month old

Since January 2019, Arden has been waking up 1-2x/night for milk.  She turned 12 months old in February 2019.  We’re not sure why she started doing this as she used to sleep through the night.  So, I’m gathering some info and seeing what we can do to improve her nighttime sleep.

Screenshot_20190405-093303
From Getting Your Baby to Sleep the Baby Sleep Trainer Way by Natalie Wiles

From Natalie Wiles book, Getting Your Baby to Sleep the Baby Sleep Trainer Way:

  • 7-14 mo old babies need only 2 naps/day (around 9a, 1:30p)
  • Most babies should not need a night feed unless per pediatrician

Sample schedule for 2 nap day:

6:30-7a — wake, milk feed

8a — breakfast solids

9a — nap –> wake, milk feed

12p — milk feed or lunch solids

1:30p — nap –> wake, milk feed

5p — dinner solids

6:30 — final milk feed, bedtime prep

7p — bedtime

  • > 14mo –> 1 nap/day (around 11:30a-1p and lasting 1.5-3hours
  • Know when to switch from 2 naps to 1 nap/day:
  1. Your child is >14mo and has consistently fought one of their two naps each day for 2 weeks straight or longer.
  2. Your child naps easily 2x/day, but struggles to fall asleep before 9p or 10p each night, or beings to wake up in the middle of the night.
  • If toddler doesn’t fall asleep, offer them up to 2 more attempts.
    • For example, 11a-12p: nap attempt 1.
    • 12:30-1:30p: nap attempt 2
    • 2-3p: nap attempt 3
    • Early bedtime if no successful naps
  • Toddlers who only nap 1/day should be allowed to sleep up to 3 hrs, but naptime should end no later than 3:30p
  • Do not go back and forth between 1 and 2 naps if toddler is ready for 1 nap/day.

Other Resources:

Why eat organic?

I wasn’t always a huge supporter of eating organic.  I was a poor college student… a poor medical student… and a poor resident.  In fact, I didn’t start thinking about my health seriously until my husband and I were planning to get pregnant.  Maybe this was a little late in the game at 37 years old… but better late than never, right?

In college, I lived off of lean cuisine microwaveable meals with plastic and drinking 3 diet dr. peppers a day.  In medical school, I survived off a protein bar, sandwich, and microwaveable dinners as well.  Did I mention that I experimented with smoking to help me study?  Ick, what horrible habits!  In residency, I continued with protein bars, microwaveable meals, and hospital food that was free for residents around 9p.  Not to forget, that I made sure I went to a bunch of residency interview dinners to meet potential incoming residents.  Fast forward to getting ready for my wedding day, I went 3 months on a paleo diet and felt incredible and saw real changes in my body without feeling deprived or hungry.  We went organic during my first pregnancy.  We’ve placed more importance on sustaining our baby and helping her maximize her growth and learning with a more nutritious diet.  During my second pregnancy, I again ate organic.  But, I was diagnosed with gestational diabetes and moved to a more Whole30 diet — eliminating processed foods as well as sweets.  I was able to really control my blood sugars with diet alone, and I feel better without all the processed food and sweets in my system.

Why do I think about this now?  More and more, I feel the impact of a well-balanced diet on my body.  My AGING body.  Perhaps in our youth, we can fake it and make it by eating crap food and maintaining an unhealthy lifestyle.  But as I’m aging, I feel the effects more and definitely sooner.  Additionally, I care more now about what I put into my body and in my family’s.  I would love to teach my kids the importance of healthy eating and what good food tastes like.  So, enter my quest to eat organic as well as grass-fed, hormone-free meats as well as going more plant-based.


Resources:

HelpGuide – Organic Foods: What You Need to Know

HelpGuide – Healthy Food for Kids

Mayo Foundation for Medical Education and Research – Organic vs. Non-Organic PDF

MindBodyGreen – A Doctor’s Top 4 Reasons to Eat Organic

Dr. Axe – Dirty Dozen

EWG – EWG’s 2018 Shopper’s Guide to Pesticides in Produce

Dirty-Dozen-Clean-Fifteen

Time – 4 Science-Backed Health Benefits of Eating Organic

The Organic Center – Bringing you the science behind organic

Food Safety Magazine – 2018 Dirty Dozen and Clean Fifteen Lists Rank Produce Items by Pesticide Level

Association between organic food consumption and metabolic syndrome: cross-sectional results from the NutriNet-Santé study. Eur J Nutr. 2018 Oct;57(7):2477-2488.

Human health implications of organic food and organic agriculture: a comprehensive review.  Environ Health. 2017; 16: 111. 

Organic Food in the Diet: Exposure and Health Implications. Annu Rev Public Health. 2017 Mar 20;38:295-313.

Are organic foods safer or healthier than conventional alternatives?: a systematic review.  Ann Intern Med. 2012 Sep 4;157(5):348-66.

Nutrition-related health effects of organic foods: a systematic review. Am J Clin Nutr. 2010 Jul;92(1):203-10.

blog_image_food

Clean Label Project: Methodology

Center for Ecogenetics and Environmental Health: Health Risks of Pesticides in Food

U.S. Right To Know: Monsanto Papers

U.S. Right To Know: Pesticides

Time: Why Organic is the Right Choice for Parents

NBC News: What a nutritionist wants you to know about pesticides and produce

EH_VENN_GRAPHIC_sm
U of Washington Center for Ecogenetics & Environmental Health


Key Points

  • Eat organic and free-range/cage-free/grass-fed/hormone-free when possible
  • Pesticides are toxic and can lead to health problems later in life
  • Choose organic alternatives to the Dirty Dozen
  • Babies, young children, pregnant women, and breastfeeding women are more susceptible to pesticides and toxins in food.
  • Research the labels and get the facts
  • Consider these Netflix documentaries on Health and Nutrition