My Birth Story

Hello friends! Happy belated vday! While the details are still vivid in my memory I’m here emerging from my birth bubble ready to share the happenings of the last month. 

Today my baby girl is 11 sweet days old. 8 pounds, 5 ounces and 21 inches of cuteness, Lily Rose came to the world on 2.4.25 and it was truly the most incredible day of our lives. Her birth was so wild and unexpected, but absolutely beautiful. As a certified doula and public health PhD student focusing on women’s health, I thought I had heard of every type of birth scenario. But wow- this was so incredibly different, long, wild, but ultimately amazing. 

So let’s get started with her birth story. 

My original birth plan. 

One thing I know about from all my learnings is that you have to be flexible when it comes to pregnancy, birth, and postpartum. While I originally wanted a completely unmedicated birth, through pregnancy and working with pelvic floor physical therapist, I learned I had a huge amount of tension in that area ( and even a considerable amount of scar tissue). This is largely due to my surgery in infancy and all my urinary issues I had as a baby and young child. She and I were both worried about potentially causing more trauma to that region and we discussed the pros and cons of epidurals, non medicated and c-sections. 

My biggest concern with the c-section was the fact that I have factor 5 Leiden, a gene that increases clotting risk. I already knew that I was going to have to be on injections of lovenox postpartum daily for 6 weeks, and I knew a major surgery would increase my clotting risk considerably. So we both agreed that a c-section would be the last resort. Next, we discussed the epidural. My main concern with the epidural was that it does increase risk of tearing, episiotomy and c-sections. My mom had a horrific experience with getting the epidural with my sister. She could not feel at all to push, labor stalled and she ended up with a forceps delivery and 4 th degree tearing that took weeks and weeks to recover from. Needless to say, I was not totally on board with the epidural train. Then, there was the non-medicated route. In general I don’t do well with medications and have pretty good pain tolerance so I really wanted a no intervention birth. But after talking to my PT, she told me to play the whole thing by ear. Although the epidural stalls labor for some, for others it actually speeds things up because the body relaxes. Given the extreme tightness of my pelvic floor, I definitely took note of this and decided to play the entire birth by ear. My intention was still as little medication as possible but I was open to anything. 

The week before going into labor…

Ok so just to set up the scene let me take you through the last week of my pregnancy. I started to have intermittent contractions at night, after exercising, and after acupuncture. From my training as a doula, I knew these were more than my typical Braxton hicks contractions but not true labor. They call this pre-labor. It was definitely annoying and at times quite painful but not horrific. At this point we were almost into February and passing my due date. I was determined not to get pitocin (not that it’s bad but more details on this later) so I kept doing all the things- relaxation techniques, red raspberry tea, dates, my gentle birth tincture, acupuncture, electrical stimulation. By the morning of February 1st I had my induction scheduled for February 10th, about 11 days post due date. But I was so determined not to go that long. I felt my baby getting bigger by the day and she was so low I felt like she was going to fly out at any moment. 

By the evening of February 1st something felt different. I had gone to acupuncture again to induce a few hours before and felt a profound shift in my body. I was having severe back pain and leg pain that wouldn’t go away. By 10pm my contractions began. It was 1000% back labor meaning I felt everything in my back instead of my stomach. My intention was to stay home as long as possible so I was mentally prepared for a long labor at home. In general, the longer you stay home, the less interventions you get. My midwives suggested staying home until all contractions were 4 minutes apart, lasting 1 hour. They said even having some 3 minutes apart was okay. So I diligently timed my contractions all night. I didn’t sleep for even 20 minutes because the pain was keeping me up. But even so I was so excited. I figured I’d have one bad night sleep and go to the hospital sometime in the morning of February 2nd.

By 7 am, the contractions were still there but a little erratic. Although some would be 3 minutes apart, others were 7. According to the contraction tracking app I was using, the average time apart for all my contractions was 4 minutes and 30 seconds. So, at 8 am I decided to call my midwife with an update. My midwife answered and was excited for me. But, she assured me not to come in until every contraction was less than 4 minutes apart (not an average) if I wanted to avoid pitocin. She was confident I would be at that point in a couple hours and I was MORE than ready to have a Feb 2nd baby after a night of zero sleep. Even though I was in quite a bit of pain I decided to go on a walk after talking to the midwife to move things along. 

But something happened that I didn’t expect- the labor totally stalled. Suddenly contractions went from every 4,5, 6 minutes to every 15. I talked to the practitioner again and told them I would call back as soon as things picked back up.  

By 5 pm on Sunday I was completely frustrated. Labor had halted completely- and contractions were happening every 15 to 30 minutes. They were minor enough that I even went to Whole Foods, something I could not fathom doing with 4/5 minute apart contractions. I began to frantically google what was going on. I quickly realized that although rare, sometimes labor can stop and last for days and days. 

By the time evening came on Sunday I got in my pjs hoping to go to bed early and at least get a little sleep since the contractions were far enough apart. But like clock work at 11 pm everything picked back up. Just like the previous night contractions were 4-7 minutes apart. These were definitely more painful than the night prior and I was honestly grateful for it. I was so ready for baby to be here!!

But yet again after 8 hours of painful contractions around 7am everything slowed once again. Contractions that were once 3 minutes apart turned to 6 and I was beyond frustrated and sleep deprived. Looking for answers, I called my midwife for some advice. She knew my desire to go unmedicated (or at the very least without pitocin) but she also knew that time was ticking and I couldn’t go a third day without sleep and in this early labor. So she gave me two options: take a bendryl and a hot bath (sometimes sleep can actually help promote stalled labor) OR do the miles circuit. The miles circuit is basically a series of poses that you hold for 30 minutes each that helps move stalled labor forward. It is especially helpful if the baby is in a poor position and that is the reason for the labor stall. The whole circuit takes 90-120 minutes.  Although I had been doing bits and pieces of it for days, I hadn’t done the whole 2 hours in one sitting. Determined to go to the hospital that day, at 11 am I decided to go immediately into the circuit. This time, the contractions started to stick. I labored for a couple additional hours at home in the tub (the tub was a complete godsend) and by 6:30 I started to prep my things to go to the hospital. 

By around 8:30 I saw my midwife and she checked my cervix. I was 4.5 cm dialated and 100% effaced. Finally good enough to stay. We immediately came up with a game plan. Although my pain was not super significant 3-5/10 my midwife was concerned that I wouldn’t make it through a vaginal delivery and pushing because I had not slept a wink the past 2 nights in a row. Although I was hesitant for the epidural, the midwife and I agreed to try to get me dilated a bit more (we didn’t want another stall) and then get the epidural right before the pushing stage. She was worried given my already exceptionally long labor the pushing stage could be lengthy and my pain tolerance would be low because of my sleep deprivation. 

Around 10:30, I finally got settled in my room. In order to get baby moving and more dilated before the epidural, instead of Pitocin, we decided to do the Rebozo. The Rebozo is a special woven cloth used around your belly during contractions to relax tight uterine ligaments and abdominal muscles. It also helps a baby rotate in pregnancy or labor more easily. We figured baby was malpositioned due to the length of my labor, and so Reboza seemed like a good option. After doing the Reboza, we checked my cervix and I was over 7cm dialated. It was time to break my water! We broke my water around midnight and I got the epidural. I started shaking pretty badly and honestly didn’t love the feeling of the epidural but I was more relaxed.  1:45 am, an hour after the epidural they checked me again I was 10 cm dilated. After being in my room for only about 3 hours,  I was ready to push. After 2 days laboring at home, the rather fast pace of this without induction medication felt miraculous. 

The pushing

What I didn’t expect was the length of the pushing. I had taken all the classes, watched all the videos, and thought I was prepared with all the techniques. I was happy because I never “turned up the epidural” so I could feel all the contractions which I was so happy about. Granted they weren’t as strong but I definitely knew when to push, unlike my mom who was completely numb and had no bearing of when to push. 

Needless to say baby had a couple things working against me which made a vaginal delivery quite difficult— short umbilical cord, sunny side up (the reason for back labor), and hands in face. Sometimes even just one of these things can cause a vacuum delivery or c-section so the cards were definitely against us. There were points after the 3 hr mark where they called the obgyn and started listing alternative options, but since baby was not in distress I was allowed to keep pushing through even past the typical 3 hour threshold. Of note, one reason I did not get the pitocin is because it can increase fetal distress. It’s not a terrible drug AT ALL but I had a motherly instinct that it wouldn’t work for my baby. Plus I wanted her to have her own timeline and not be rushed.

BUT after nearly 5 hours, at 6:42 our beautiful baby girl was born. The midwife said it was the longest pushing time she’d ever had for a vaginal delivery! She used oils and hot compresses and guided me through how to push through the final pushes. Because of these steps I had no tearing. Wohooo!! A true miracle for me considering the exceptionally long pushing time. 

We didn’t know the sex of the baby til birth and finding out I had a baby girl was truly the best moment of my life. I truly recommend anyone waiting til birth to find out because it was such a surreal and miraculous moment. I had a vision of a baby girl coming during a meditation right before we conceived (and the conception was totally unexpected). My husband announced we had a baby girl and we all started crying. So many people thought I was having a boy but my intuition was right! Even the nurses in the room were crying. After 55 hours of labor, it was pure bliss. 

While the sleep deprivation is still very much real, I am so incredibly grateful for how good I feel 10 days postpartum. My Lily Rose is such a good baby and she is my little miracle. My little Aquarius ♒️ girl just like my own mom.  My mom is my best friend and I will never be over the fact that I now have my own daughter. I am completely awestruck.

Can a 14 day detox really jumpstart your health?

Have you wondered if a 14 day cleanse or detox could really make a difference to your overall health? While many health professionals falsely promote unhealthy tea detoxes or supplement filled programs, in reality when done properly 14 day detoxes or cleanses can be a fabulous jumpstart to your health journey or perhaps just the reboot you need after a bit too much indulging. Even Dr. Mark Hyman, MD, director of the Cleveland Clinic Center for Functional Medicine suggests that 10-14 days detoxes can have a profound and lasting health benefit for patients. “When we put people on my 10-Day Detox Diet, we’re seeing losses of eight, 12, even 20 pounds in just over a week.” And when 1,000 folks using the detox were surveyed, there was a 62 percent reduction in symptoms of all diseases. “

In my case, I have found that 2-3 weeks of clean eating in conjunction with water fasting can help to keep my neurological lyme symptoms at bay. While I do not condone long periods of water fasting at home alone, under the supervision of a medical professional longer term fasting can be done to help periodically manage symptoms and promote overall healing. Since I will be under medical supervision and do not have to go in to work in the coming weeks due to COVID-19, I will be doing some longer term water fasting with intermittent food breaks over the next two weeks. More specifically, I will be doing this plan from April 10th-April 24th. Although I don’t recommend that my clients do the longer fasting without medical supervision, you can certainly do a “fasting” type of diet while eating. So what will the next 2 weeks long like for me?

For starters I will be fasting for 48-72 hours, followed by one re-feed day. I will continue this process for 14 days. For those at home and not under medical supervision, I suggest eating every day with periodic intermittent fasts of 16 hours. That would look something like clean “nutritarian” eating from 9am-5pm or 10am-6pm and fasts overnight. What is “nutritarian” eating and what will I be eating on these re-feed cleansing days?

Nutritarian eating focuses eating high-nutrient, whole plant foods that supply abundant amounts of micronutrients. As Dr. Fuhrman, MD purports “Eating this healthful diet unleashes the body’s tremendous ability to heal, achieve optimal weight and slow the aging process.” For disease reversal and weight loss and maintenance, we need to focus on the micronutrient quality of our food (Vitamins, Minerals, Phytochemcials) rather than the macronutrients (Fat, Protein, Carbohydrates).

Instead of focusing on what I can’t eat, I’ll will be focusing on all the abundant micronutrient rich food I can eat over the next 2 weeks and beyond. Although I am primarily plant based right now, there is always room for improvement. Dr. Furhman’s plan always helps me to get back on track if I feel as though I have fallen off the bandwagon a bit.

Here’s what I’ll be eating on my re-feed days.

• Eat a large salad as the main dish for at least one meal.

• Eat at least a half cup, but preferably closer to 1 cup, of beans.

• Eat one large (double-size) serving of steamed green vegetables.

• Eat at least 1 ounce of nuts and seeds if you’re female and at least 1.5 ounces of nuts and seeds if you’re male. Half of them should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.

• Eat some cooked mushrooms and raw and cooked onions.

• Eat at least three fresh fruits.

I encourage you to make these foods the basis of your diet for the next 2 weeks of your life. You would be surprised about the incredible results you can receive with just 14 days of impeccable eating. So what is there to lose?

In love and good health<3

Laura

How I Transformed my Gut Health in 4 Months

Greetings everyone and Happy New Year.

It has been a minute since I’ve written on the blog but I have been a busy bee expanding my business and figuring out new ways to help YOU.

2018 has been a year of immense growth for me. I transformed many things in my life including my job, and school life, and most importantly my internal head space. I have made so many mistakes along the way, but have also had a lot of triumphs, which leads me to this……

In August 2018 I had a major problem. Well, actually the problem had been brewing for over a year. The problem was stomach. It was bloated. But not in a cute, you just had a little too much to eat kind of way. It was in a debilitating, can’t fit into my clothes, horrible pain kind of way.

You see I had been seeing a new MD for around 9 months for Lyme Disease. While I had seen some improvements, my gut health was catastrophic and it felt like no matter how many times I complained about it, they truly did not take me seriously. After months and months of trying, and a refusal to take prescribed steroids for my plummeting cortisol levels, I decided to take matters into my own hands.

In August 2018, I quit my doctor. Along with quitting my doctor, I quit the medicine I had been taking (some antibiotics, some herbs, some vitamins). I did MY OWN THING. Here is what I did to reverse my gut issues.

1. I switched probiotic brands. I stopped taking 300 + billion bacteria a day and started taking a gentler, but reputable brand.

2. I added in celery juice. I have done this intermittently for years, but this is the most consistent I have ever been with it. Most mornings I drink 16 oz on an empty stomach.

3. I stopped all “natural sweeteners”. Things like xylitol are actually supposed to be amazing “biofilm” disrupters for people with lyme disease. But for me, taking the xylitol prescribed by the doctor or even having the occasional vitamin water ZERO or stevia sweetened drink seemed to disrupt my gut and make me exceptionally bloated. I cut this out entirely.

4. I stopped eating so much protein powder. Because functional nutrition doctors are obsessed with vegans getting protein and because these doctors often warn that beans can contribute to SIBO (small intestinal bacterial overgrowth), I made sure to have my protein powder most days. But at a certain point I recognized that it wasn’t making me thrive. Since then I have majorly upped my beans and tempeh (I KNOW SHOCKING) and have limited my protein powder to twice weekly.

5. I switched my workout plan. I was doing HIIT, taking weighted workout classes, riding at SOUL, etc., 6x’s a week, BUT was not feeling good or strong. I made a simple plan. I would limit Soul to 1x a week (sometimes none), do yoga 2x-3x a week and get 12,000 steps a day (through walking). Walking is amazing for the microbiome, but wouldn’t stress my body out like HIIT and SOUL. This definitely made a huge difference in my cortisol levels.

6. I did a rotation of vitamins and herbs according to my needs. Sometimes I take fish oil, some days I take extra magnesium. I stopped being so rigid with myself but also was consistent with my health needs.

7. I upped my vitamin B-5. In the book “From Fatigued to Fantastic,” the doctor discusses how B-5 deficiency can lead to cortisol insufficiency. I took that B-5, lowered my exercise stress, etc. and sure enough my AM cortisol went from 5 (VERY BAD) to 13 (MUCH BETTER).

Bottom Line: These are just some of the steps I took to reverse my major gut issues. Am I perfect now? No. But am I crying because I look pregnant in dresses (like I did this summer)? NO. Ultimately, gut health is about more than how you look, it is about how you feel. I was feeling so sick, was so nauseous, and was in so much pain, but I knew there was another way. Because friends, there is always another way. If it’s not a HELL YES, it’s a NO. Say no to things that no longer serve you this year. Your body and mind will thank you.

xxx Laura

What science says about COLLAGEN

As you may know, my diet is mostly vegan. But there are some things ( ENTER: COLLAGEN) that I find too beneficial not to include in my diet. I first came across collagen when reading about the benefits of this protein on a beauty blog. The article discussed how collagen can be great for your hair, skin, and nails. While having a beautiful exterior is certainly great, I wanted to delve deeper. If collagen is doing these things for your outside, what else could it be doing for your inside?

Around 30% of the protein in our bodies is made of collagen goodness. Collagen is needed for a variety of functions in our bodies including preventing bone loss, maintaining a healthy digestive system, and improving skin elasticity and hydration.

Other benefits of collagen include

• Reducing full body inflammation

  • “Glycine, the most abundant amino acid in collagen, is a well-documented cytoprotective amino acid and has been shown to be anti-inflammatory, protect gastric mucosa and enhance enterocyte (intestinal lining cells) function (R). A healthy mucosal lining is essential for the production of gastric juices (including hydrochloric acid) and maintaining digestive enzyme balances.”-Max Lugavere

• Can BOOST metabolism

  • Recent studies suggest that collagen can boost metabolism and fat loss. A recent study took 27 frail men and gave them supplemental collagen over 12 weeks. Compared to the placebo group, the collagen group gained signicantly more muscle mass and strength. (20).

• Protects Heart Health

  • Proline is a unique amino acid present in collagen and is beneficial for a variety of cardiovascular factors. Firstly, proline helps to literally shrink the fat in the arteries. This is great news for your blood pressure and for your risk of chronic heart disease. Secondly, the amino acid arginine, also present in collagen aids in the production of nitric oxide.(12) Nitric oxide helps greatly in improving vasodilation and blood circulation throughout the body. Great news for your heart!

Bottom line: If you are interested in the health of your hair, skin, heart, nails, gut, or metabolism, collagen could be a good thing to add to your regimen.

Here’s a great Dr. Axe video on collagen & its benefits. Enjoy!

xxxLaura

What's the deal with SOY?

SOY SOY SOY. It is probably the most controversial topic in nutrition today. Some claim that it is an evil villain that causes breast cancer, hormonal irregularities and weight gain. Others assert that it is the mecca of all things healthy- that it promotes longevity, is loaded with healthy plant based protein, and is heart healthy. What’s the truth?

With soy, health truly depends upon the source of the soy. A 1998 study by The American College of Obstetricians and Gynecologists found that soy consumption reduced the occurrence of hot flashes and other related menopausal symptoms in women. Moreover, a 2008 study showed that soy can even decrease blood pressure and improve vascular function in human subjects. That’s great news for your heart!

Still, other studies have shown that excessive consumption of soy can lead to thyroid disorders and endocrine disruption. When delving further, it seems highly processed excessive soy consumption in the absence of iodine (or iodized salt) seems to be the culprit for people who go on to develop endocrine issues.

Another point to consider is that soy has Phytic acid. Phytic acid present in soy reduces our ability to process certain minerals our bodies need (think magnesium, zinc, calcium etc.). Phytic acid in conventional, non-organic soy is not processed soaked, sprouted or fermented.

Having said that, there are amazing benefits of soy that is organic and has been fermented. Through a lengthy fermentation process, the anti-nutrient and phytate levels lower significantly. This is good news for your digestive system, endocrine system, and your overall health. YAYYYY hormones and gut!

Here are the healthy soy products I recommend including in your diet

• Organic Tempeh (MY FAVORITE) This protein rich fermented superfood is rich in b vitamins and probiotics. It has a higher fiber content and vitamin content than it’s friend tofu. Stick to organic and enjoy regularly,

• Natto- another form of fermented soy beans.

• Tamari- Also known as Gluten free Soy Sauce. It is fermented properly, with will aid in digestion of key nutrients.

• Miso- Fermented soy paste. You’ll typically see this at Japanese restaurants

On occasion (1-2x a month)

• organic edamame

• organic tofu

• organic soy milk

• soy lecithin: Although it is ok on occasion in your dark chocolate bar (ME! hah) , soy lecithin does contain small amounts of hexane. While this chemical is regulated in pharmaceutical drugs, the FDA currently does not regulate trace amounts in food products. This is worth noting and something to be aware of next time you chose to gorge on a bag of soy lecithin filled crackers or candy ;).

Rarely (if ever)

• soy protein isolate

• non-organic soy products

With soy, you don’t have to be fearful, just chose wisely. And as always, listen to YOUR body.

Laura

References

Albertazzi, P., Pansini, F., Bonaccorsi, G., Zanotti, L., Forini, E., & De Aloysio, D. (1998). The effect of dietary soy supplementation on hot flushes. Obstetrics & Gynecology, 91(1), 6-11.

Ralli, M. (2003). Soy and the Thyroid: Can This Miracle Food Be Unsafe?. Nutrition Noteworthy, 6(1).

Si, H., & Liu, D. (2008). Genistein, a soy phytoestrogen, upregulates the expression of human endothelial nitric oxide synthase and lowers blood pressure in spontaneously hypertensive rats. The Journal of nutrition, 138(2), 297-304.

Healing the Lymphatic System

Have you ever had swollen tonsils or lymph nodes from a cold? Or maybe incredibly sore muscles post workout? Well, my friend, say HELLO to your lymphatic system. The lymphatic system is the warehouse of your immune system that our body uses to eliminate the TOXINS we encounter everyday. I'm talking about bacteria, viruses, environmental toxins, and cellular waste. When your lymph is not functioning efficiently, the result is sickness and overall lethargy. Your body has to flush 2-4 liters a day of lymphatic fluid. If your body is not doing this efficiently, you will probably feel unwell.

Although your entire body is surrounded by lymph nodes, the  main lymphatic organs are the tonsils, spleen, thymus gland, and the peyers in the small intestine. In fact 70% of our immune system is found in our intestines and is particularly present in the small intestine! Because most CHRONIC diseases begin at the lymph nodes, it is important that we do things on a regular basis to flush of lymphatic system, whether or not we feel WELL or not.

THIS IS WHERE LYMPHATIC DRAINANGE THERAPY COMES IN.....

In 2015, when I got bit and subsequently diagnosed with Lyme disease, parasites, and coinfections I had terribly swollen glands (see pictures on latest insta post). Although I was "treated" with a typical course of antibiotics and my bodily pain subsided significantly, my glands and neurological symptoms did not get better. I even noticed that my glands got more swollen in certain circumstances (like if I was exposed to harsh chemicals, or moldy buildings or even if I took certain herbs). My body was screaming that I was not fully TREATED. Although my 3 year + journey of healing is still not over. I am happy to be about 60-70% better. This is due in part to lymphatic drainage techniques such as manual lymphatic therapy.

Lymphatic Drainage therapy uses gentle manual stimulation of the glands with the use of a lymphatic ultrasound type machine (Lymphstar Fushion) to cleanse the lymph system. After a therapy session, I notice that my energy is better for the following day and my glands decrease significantly. Because lymphatic therapy is expensive and I'm a poor grad student (#makewellnessmoreaccessible) I cannot go as regularly as I would like to. So here are some affordable tips and tricks to keeping your lymphatic system in check:

1. Burdock Root: Literally my savior! I cannot speak highly enough of this herb. I am highly sensitive to herbs and there are very few things I can take without herxing (more on that later). However, this bad boy makes me feel almost immediately better.

2. Green Only Juice. I highly recommend juicing with celery, parsley, lemon, and other greens to help improve lymphatic flow.

3. Exercise. The lymph fluid needs to drain out. Working out regularly, but not in extreme heat or to excess, can help with lymphatic flow. 

4. Dandelion Root Tea. Another great herbal tonic. Try at bedtime.

5. Spend time in infrared sauna. The infrared sauna is extremely intense for individuals with unresolved illness, so I highly recommend starting in very short increments such as 5-10 min

6. Add ginger to food. It is a potent anti-inflammatory and can help with any bodily inflammation.

7. Bone broth and green juice cleanse. Sometimes giving your digestion a break will help reset. I recommend combining  green juice with bone broth for extra collagen, protein, and glutamine. These will help repair small intestine damage  

Good luck and happy cleansing!

xxxx Laura   

Stress Reduction 101

Hi All! Craziness in my life lately has had me craving some r&r. I can always tell when I need to de-stress. My body gets puffy and inflamed, my digestion gets out of whack, and my energy is totally lackluster. I suffer from low cortisol levels. And although that may sound like a good thing, you really need some cortisol to feel good, energized, and pain free. In order to manage those cortisol levels, I do a couple things routinely that help me get my body back on track:

1. Acupuncture and Cupping: Acupuncture has literally been a godsend for me. It always makes me feel less stressed and more calm. On top of that, it literally helps my muscle pain more than anything else (it releases endorphins people:) )! I got into acupuncture after suffering for five years with PCOS. I will definitely do a post later just on the benefits I received from acupuncture because I could go on and on.

2. Get that sleep: It may seem silly, but 7-9 hours of sleep is necessary every night. No excuses. It is literally more important than exercise for your health. It is the time when your brain cells regenerate and your body restores and repairs. Having trouble sleeping? Try chamomile tea or chelated magnesium before bed.

3. Epsom salt baths: Baths seem all the rage these days with the rise of rainbow heart shaped bath bombs and scented pink bath salts. While I'm not knocking these, I mean who doesn't love a beautiful tub, to get the relaxation benefits of Epsom salt you just need to buy the cheap stuff from CVS or target. You also need to use a lot (minimum 1 cup). I used to do about three of these baths a week but with the stress I've been dealing with recently, my nightly routine got all out of whack. Need to get back into this ASAP because I notice such a big difference when I take this meditative time for myself.

4. Kava kava root: I first got into to Kava kava root extract 4 years ago. I was in an Alternative Medicine class at GW and my professor, the badass that she is, passed around kava kava root extract for everyone to try before a big test. The calm that came over me was UNREAL. Ever since then I keep a little bottle at home. I don't take it super regularly but when I'm feeling exceptionally overwhelmed and stressed, I take a little bit of the tincture.

5. Exercise: Working out for me is like popping an antidepressant. Seriously. It has taken me out of some pretty dark places. Do whatever works for you, but I recommend incorporating some yoga into your life to work on breath work and meditation.

6. Saunas: Sweating is one of the most cleansing and refreshing things you can do for your body. I find that incorporating regular sauna use into my routine helps me not only ward off infections but also feel cleansed and calm. Although infrared saunas are preferred, even steam rooms or traditional saunas have a benefit.

7. Nutritarian Diet Plan: When I eat oil free, salt free and vegan I truly feel my absolute best. It reduces inflammation so quickly and so efficiently for my body. When my body is less inflamed and loaded with micronutrients, I feel so much better inside and out! I recommend giving it a try for six weeks if you are feeling stuck.

xxxx

Laura

BLOOD SUGAR 101

So often I'll hear people complaining about carbohydrates. More often than not, individuals are looking to reduce the  number of refined carbohydrates in their diets, but are having great difficulty doing so.  But why are carbohydrates so incredibly addictive? And how can we balance our blood sugar to feel energized, calm, and lighter?

The Impact of Processed Foods. 

All refined white carbohydrates are swiftly converted into blood sugar as soon as they enter the bloodstream. When you are consuming carbohydrates like white pasta, bread, rice and sugar in absence of micronutrients, metabolic chaos happens in your body. Unfortunately, when we eat food that are high in calories and low in micronutrients (think refined carbs, non grass fed meat), toxic metabolites increase in your body leading to increased disease susceptibility and weight gain. One study even showed that women who ate a diet high in refined carbohydrates had a 200% increased risk of breast cancer. Excessive insulin has also been linked to other major issues including metabolic syndrome, PCOS, high blood pressure, high cholesterol & infertility.

Beyond just insulin, there are other hormones that regulate fat storage, mood, and energy levels. Meet LEPTIN & CORTISOL. Leptin is our huger satiety hormone. In other words, leptin tells us when you are satiated and prevents overeating. Cortisol made when our bodies encounter stress. Cortisol balance is key to feeling mentally and emotionally clear and for preventing that belly weight gain.

 But here's the problem: when we eat too many refined carbohydrates or fail to get a good 8 hours of sleep our leptin and cortisol gets out of whack. The result? Chronically elevated blood sugar and full body inflammation. 

Ok, Laura, I get it. But I'm still CRAVING my damn carbohydrates! What should I do? 

Here's the thing about carbs: it's all about blood sugar balance. If you want you want to keep insulin levels stable and keep carbs in your diet, I recommend eating 3 times/meals a day and keeping your high refined carbohydrate meals to a minimum. Want to have some healthy carbs to fuel your mind and improve your recovery post workouts? 

Here are three different recommendations that work well for people: 

1. Option A: Go on a omnivorous diet where meals primarily consist of fat+protein+greens (eating 1 pound of cooked veggies, and 1 pound of raw veggies per day with minimal oil). Want to add some healthy carbs? Keep quinoa, sweet potato, oatmeal, rice to one serving per day with your protein rich food. Keep fruit to 1-2 servings a day with meals. 

2. Option B: Try a plant based diet (no refined sugar, low oil, low sodium, moderate fruit). Again, eat 1 pound of cooked veggies, and 1 pound of raw veggies per day. Want to have higher carbohydrate foods? Eat your potato or rice with vegan protein sources. Because individuals who eat primarily plant based generally have a higher fiber intake, if you're following this plan you may feel totally fine eating 3-4 servings of fruit a day. 

3. Try a refined ketogenic diet. Although I don't think there is enough research yet to prove that ketosis is healthy long term, if you are diabetic, chronically ill, or have a history of cancer, you might consider trying a ketogenic approach. On this type of plan you would keep dietary carbohydrates to less than 30 grams a day. Unlike a traditional keto diet with lots of dairy and animal protein, your diet would consist of an abundance of health fats (think avocado, nuts, seed)  and would actually be relatively low in protein (think eggs, tofu, salmon, grass fed meat).  Remember** too much protein actually converts into glucose (sugar!) so I don't recommend consuming more than you need. If you are someone who is interested in trying this approach, I would definitely recommend talking to your doctor first.

Xxxx
Laura

Romieu, I., Lazcano-Ponce, E., Sanchez-Zamorano, L. M., Willett, W., & Hernandez-Avila, M. (2004). Carbohydrates and the risk of breast cancer among Mexican women. Cancer Epidemiology and Prevention Biomarkers, 13(8), 1283-1289

Chocolate Covered Magnesium

By far the number one craving I see when working with clients is CHOCOLATE. For many people, chocolate is truly addicting. But, it doesn't have to be a bad addiction at all! In fact, organic dark chocolate or cacao powder is extremely nutrient rich. In fact, there are biological reasons why we may be craving that comforting chocolate bar. Let's dig deeper. 

Chocolate has powerful polyphenols which aid in improving vascular health. Better vascular health helps protect against cardiovascular disease and also improves insulin sensitivity. Chocolate also has gut healthy prebiotic fiber which feeds the good bacteria in your tummy. This makes bathroom visits more regular and stomach troubles more infrequent. Ever get an energy boost after eating chocolate? Chocolate contains theobromine, which unlike caffeine, does not affect the central nervous system. The result: a gentler, calmer energy boost without the anxiety or giddiness. 

But by far my favorite component of cacao is its ample magnesium content. Magnesium is involved in over 300 hundred detoxification enzymes in the body. These enzymes help to give you sustained energy and even repair damaged DNA. This means cancer and Alzheimer's prevention!

A deficiency in magnesium can cause muscle spasms, tremors, anxiety, Raynaud's syndrome, and even cardiac arrhythmias. Sadly, however, over 50 percent of the population is deficient in magnesium. This is because magnesium is often hard to find in foods. Not to fear though! Chocolate contains 20% of your recommended daily value of magnesium only short of leafy greens, which are magnesium powerhouses. This is because magnesium is found in chlorophyll, the amazing molecule that gives veggies that deep green hue. Moreover, one recent study showed that the brains scans of people who ate just two servings of leafy greens a day appeared eleven years younger! I'll eat a salad to that! 

How can magnesium help me?

Besides helping for a variety of ailments such as the ones listed above or MS and fibromyalgia, increasing magnesium through food and supplementation may just do you wonders? Do you suffer from tension headaches, poor sleep, irregular bathrooms visits, or muscles soreness post workouts? Magnesium may be your ticket. I recommend 350-400 mg of magnesium per day, but always check with your doctor to see what will work best for you! Magnesium is generally safe but should be monitored if you suffer from a kidney condition. If you suffer from more neurological-based ailments, I would consider the supplement Neuro-Mag by Life Extension, It has aided me immensely on my healing journey. 

Peace & Chocolate 

Laura 

GUT Feelings

Hi all! I've been super busy with the end of my grad school semester and haven't had the chance to write a blog post in quite some time. So today I've decided to delve into a topic that is super relevant for people- gut health.

So many people I chat with on a daily basis have some kind of gut issue. Whether they have extreme indigestion, bloating, skin issues, anxiety, weight gain, irregularity etc,. all of these issues can be linked to our microbiome. 

What is this microbiome?

Our gut is made of about 90 trillion bacterial cells, some of which are good and support immunity, and others of which are bad and can lead to a host of diseases and health issues. The human microbiome is basically the ecological community that is found in each one of us. We need a healthy gut to feel good! But today due to overuse of antibiotics, poor eating habits, unresolved parasitic & bacterial infections, and even birth control pills, the delicate balance of our microbiome is in turmoil. These inputs can increase yeast and candida and cause the release of substance P, which induces many skin conditions. OK, yikes?! But what can I do about it?

Antibiotics:

Were you on constant antibiotics as a kid? Do you have a history of ear infections, sinus infection or UTIs?  If this is the case then it may be time to repopulate your gut with plentiful bacteria. Think prebiotic foods such as leafy greens, onions, garlic, potato, plantains, etc. For probiotics try VSL #3. To stave off yeast, stay clear of sugar and high carbohydrate processed foods. 

Poor eating habits: 

Are you are addicted to carb loaded food or alcohol? Do you eat lots of dairy and gluten? Did you  drink tons of diet soda as a kid (ME, thanks Mom lol!) and now have a super slow metabolism? If any of these statements describe your current or past situation, you may have a major imbalance in your gut!

When I have clients that have tried every diet in the book yet still have major weight loss issues, I usually look to the gut. It has been well studied now that aritficial sweeteners such as aspartame disrupt the microbiome and contribute to weight gain and skin conditions.  In order to repopulate your gut with good bacteria I not only recommend taking a high potency VSL type of product, but also suggest fueling your body with lots of prebiotic foods such as squash, sweet potatoes, asparagus, legumes, and seeds.

If you do not have weight issues but experience extreme, bloating, constipation, or indigestion after your meals, I usually look at examining food intolerances. Although the most common culprits are gluten and dairy, for other people eggs, soy, corn or nuts could be the issue. Rather than eliminating every single food under the sun, I recommend starting with gluten and dairy and logging your stomach symptoms post meals for 2 weeks.

Another thing to try is a low fodmap diet. FODMAPs is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are complex names for a collection of molecules found in food, that can be poorly absorbed by some people

• Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup


• Fructans: Artichokes (Globe), Artichokes(Jerusalem), Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Spring Onion (white part), Shallots, Wheat (in large amounts), Rye (in large amounts), Barley (in large amounts), Inulin, Fructo-oligosaccharides.


• Lactose: Milk, icecream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).


• Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas


• Polyols: Apples, Apricots, Nectarines, Pears, Plums, Prunes, Mushrooms, sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and isomalt (953).

For some people, a low fodmap diet can be miraculous. As always, listen to YOUR body. Something as simple as a banana could cause major issues for one person, and make another person feel great! 

Unresolved infections (parasitic, bacterial, etc.):

When people are experiencing gut issues coupled with neurological issues such as SEVERE fatigue, depression, brain fog, severe anxiety unrelated to menstrual cycle, lightheadedness, headaches, and bodily aches, I begin to look at more complex issues such as unresolved infections. In this circumstance, I recommend that my clients go to a functional medicine infectious disease physician that can work to resolve these issues using both dietary interventions and pharmaceutical drugs. 

Birth Control Pills: 

Do you notice extreme digestion issues and bloating with your birth control? Do you have horrible mood swings? Have you been on birth control for 5+ years? 

Studies show that oral contraceptives impact gut flora, adversely affecting estrogen metabolism, with all its detrimental consequences, including weight-loss resistance. The pill also increases your risk for inflammatory bowel diseases like Crohn’s disease; in fact, two large prospective cohort studies of American women linked oral contraceptive use with Crohn’s. We’re unsure exactly why oral contraceptives trigger inflammatory conditions like Crohn’s, but researchers think that zapped immune function, an out-of-balance gut bacteria, and increased intestinal permeability (AKA leaky gut) are potential causes (Mindbody Green).

Thinking about getting off of birth control but don't know where to start or have worries about getting pregnant? The non-hormonal IUD is a great place to start, as well as good old condoms. If you are adamant about staying on your current birth control regime and think that may be contributing to GI distress or inflammation in your body, I recommend doing additional detox regimes such as cryotherapy sessions, Omega 3 & curcumin supplementation, exercising regularly, and getting adequate sleep (8 hours/ night)!

Closing Thoughts!

When it comes to gut health, there could be a variety of reasons that you are continuously experiencing symptoms. Understand that health is not an end goal but a continuum. Experiment with what works for you. Trust your instincts. Follow your gut ;)

xxxxLaura