Saturday, August 31, 2013

Dairy good?




I grew up in a family of avid milk drinkers. My dad was raised on whole milk and my mom, a uber health advocate, wore him down until he finally switched to skim. We had milk with every meal and there was never a shortage of yogurt, cottage cheese, string cheese, American cheese, and butter in our household. Mom used to say it would make us grow up big and strong, and would keep our bones healthy. Her education as a nurse, and years of the dairy interests commercials, had convinced her that giving us milk products was the best way to insure we were getting the calcium we needed. Interestingly, I suffered from horrific ear infections as a child. My ear drums ruptured more than once, and doctors told my mom I could have permanent hearing loss as a result of the scarring. Even today, the scars on my ear drums can be seen when examined with an otoscope, something my nursing school colleagues loved to see for themselves! It never dawned on my mom that there could possibly be connection between the milk that was supposed to keep me healthy, and the awful infections that plagued me for years.

She is not alone, unfortunately, it has been engrained in us that dairy products are a vital source of nutrients and we should be consuming about 3 servings of low fat or nonfat dairy everyday. This comes directly from the FDA's recommendations.  Here's the real kicker, studies are now showing that children who consume low fat or nonfat dairy are far more likely to be overweight or obese, than those that consume 2% or even full fat!!! Say what?! Yes, it is true! How can this be you ask, well when all the fat has been removed from milk, you are left with a higher proportion of lactose (milk sugar) which is then absorbed more quickly into the blood stream causing blood sugar and insulin spikes.  Milk with a higher fat content is absorbed more slowly and won't cause the spike because the fat keeps blood sugar more steady. Plus, it promotes greater satiety.

Dairy and Infections: Unfortunately there has been a significant rise in incidences of food allergies among children over the last 20 years and you guessed it, dairy makes that list. In fact, dairy is the most common allergen amongst children. It is estimated that as much as 79% of kids who suffer from ear infections get them as the result of allergic reactions. Allergies cause the eustachian tubes in the ears to swell and therefore not drain properly. Bacteria thrive in warm, dark places so a blocked tube is the perfect breeding ground for an infection. Ladies, are you prone to yeast infections? Well if you love your dairy you may want to think again. Yeast loves sugar and it does not discriminate, so all that lactose could be contributing to those pesky infections.

Dairy For Protein: I had all but given up dairy while I was in the full swing of Paleo. I didn't even have cheese! When I did begin incorporating it back into my diet I was using only raw, organic products and no milk. Then about 3 months ago, I started using whey protein to supplement my growing dietary requirements. Since I'm going to CrossFit 5 times a week the demand on my body warranted greatly increasing my protein and calorie intake. It is very difficult for me to do this with whole foods, so whey seemed to be a great option. Here's why: when you're trying to build muscle whey is great because its full of amino acids, its relatively inexpensive, and its easy to consume. Additionally whey causes a spike in insulin and IGF-1 (insulin like growth factor) something that you want when you're trying to increase muscle mass. I didn't notice any significant side effects from the sudden massive consumption of whey. No GI issues whatsoever and no increased joint pain. What did I notice? Well coincidentally my acne prone skin has been more broken out in the last 3 months, than its been since I was a teenager. Maybe it is just a coincidence, but its been enough of a nuisance to make me think seriously about dumping whey.

Dairy and Your Skin: So what is the dairy-bad skin connection? Well like I said, dairy increases insulin and  IGF-1 which is great for building muscle but can also lead to skin inflammation and excess oil production. This seems to be more of a factor with nonfat dairy products because they cause an even greater spike in blood sugar and insulin levels. Here's another issue, processed dairy ranks near the top of the most inflammatory foods so its likely to exacerbate issues like eczema, rosascea, and even psoriasis. 

Dairy for Bone Health: Ok lets get real here. The United States has one of the HIGHEST rates of osteoporosis in the world and we rank amongst the highest in dairy consumption!!! But how can this be? Isn't milk supposed to help us build healthy bones? Not according to The Nurse's Health Study, a 12 year prospective study including over 77,000 women between the ages of 34 and 59. The study demonstrated that women with the highest reported milk consumption were more likely to have a bone fracture. Additionally you need more than just calcium for bone health. The milk we get in grocery stores has been virtually stripped of all nutritional value so it is fortified. It's very common to see vitamin D added to milk, but it is D2 (ergocalciferol)  which is the less expensive and also less bioavailable form. We actually need to be taking in D3 (cholecalciferol). We know that Vitamin D is important for calcium absorption, but we also need Magnesium to form osteoblasts and osteoclast, the cells responsible for building bone. Premliminary studies are demonstrating that most people in the U.S. do not take in the recommend amount in their diets. Also, a diet high in sugar increases magnesium secretion, leading to a greater deficit. Just so you know, in 2012 the average American ate 130lbs of sugar.

Dairy and Insulin Resistance: Lets stop for a moment and consider what milk's God intended purpose really is.... to nourish baby cows right? Just like a mother's breastmilk sustains her new baby, and helps the infant grow, cow's milk is meant to help baby cows grow big and strong. It is chock full of anabolic hormones (these stimulate growth) and then the dairy industry adds rBGH to the mix. Recombinant bovine growth hormone is given to cows to force their bodies to produce 15 times more milk than they would naturally. MMMM..... so when we drink milk we get a nice big dose of genetically engineered growth hormone too.

And just to paint a pretty picture for you: dairy cows are packed into stalls where they are usually knee deep in their own feces. They are pumped full of rBGH to stimulate milk production which often leads to infections in their udders (mastitis), and they are fed GMO corn that they aren't fully able digest. The breakdown of corn leads to a highly acidic environment in the cow's gut, causing ulceration. As a result of these horrific conditions, cows must be treated with massive doses of antibiotics, which are then passed through their milk to the consumer. So when you pour yourself a nice talk glass or ice cold milk think about all the things you are about to ingest: hormones, sugar, antibiotics... YUM!

Just FYI: the U.S. produces 21 billion gallons of milk per year. This is a multi-billion dollar industry so of course dairy is big business, regardless of what its doing to our health!

If you must have dairy here are some rules to live by:
  • If you can get raw (unpasteurized) products from grass-fed cows, do! In it's natural state grass-fed dairy is full of CLA's, probiotics, and enzymes that may actually be beneficial. Yes, it still has natural hormones but it will also contain some good stuff. Plus, those who are lactose intolerant may be able to digest raw dairy.
  • Goat and Sheep's milk may be more tolerable for those with a CMA (cows milk allergy). These can be a great substitute and since they tend to have a stronger flavor, a little will go a long way.
  • Choose fermented dairy products like kefir, which contain lots of probiotics
 I am certainly not perfect and I do still use some dairy products, though I do not drink milk. I'm still using whey protein but have started supplementing with my favorite vegan protein again as well. Some of my favorite products are:
  • Kerrygold grass-fed Irish butter
  • Trader Joe's raw cheddar
Ultimately, you have to decide for yourself whether dairy is right for you and your family.  If you suffer from allergies, asthma, arthritis, an autoimmune disease, PCOS, acne, type 2 diabetes, or a thyroid disorder I highly encourage you to consider cutting dairy for at least 21 days to see if your symptoms improve. Please feel free to share your thoughts!

References:
"The Virgin Diet", J.J. Virgin
http://www.ncbi.nlm.nih.gov/pubmed/10728925
http://www.pcrm.org/health/diets/vegdiets/health-concerns-about-dairy-products
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h6
http://www.ncbi.nlm.nih.gov/pubmed/6239577


Saturday, August 17, 2013

How I Use Essential Oils Part 1



Good morning! I'm lying in bed on this gloomy Saturday and since I've got some time before CrossFit, I figured it was the perfect opportunity to do some writing. I know its been far too long, but with all the changes in the Anderson household, I've been lucky to have time for anything! So today I wanted to share a little about my newest passion, essential oils. Now I've been using oils for years, mostly in cleaning products, but lately I've taken it to a whole new level.

 My husband suffers from pretty awful allergies, which cause his asthma to flare up, so I am always on the hunt for natural remedies. I had heard in the past that there was a combination of oils that could be used for allergy symptom relief so a couple months ago I began a quest to discover this magical concoction. My online search brought me to this blog and ended up meeting with the writer, Mary Crimmins just a few days later. Mary is a local yoga teacher, health advocate, and consultant for dōTERRA (one the most highly respected essential oil companies in the world). Although I'd heard of dōTERRA, I really didn't know much about the company, let alone the differences between all the various oil brands. Like other supplements and "alternative" products, there is no regulatory board that certifies essential oils, so companies can make all kinds of claims about their products. This makes it difficult to discern if the oil or oil containing product you are buying is good quality. If you wander down to your local Wholefoods or other healthfood store, as I've been doing, you'll likely find essential oils but I challenge you to find one that contains only pure oil and no fillers. Additionally, its almost impossible to find one that you can use internally. That is perhaps the most compelling reason for me use choose dōTERRA’s products. Because their oils can be taken internally, you have even more options for use.

Here's a little tidbit from the company website:

dōTERRA’s therapeutic-grade essential oils are 100% pure natural aromatic compounds carefully extracted from plants. They do not contain fillers or artificial ingredients that would dilute their active qualities. Proper extraction and quality control methods also ensure that dōTERRA’s essential oils are free of any contaminants such as pesticides or other chemical residues. In addition to being 100% pure and natural, dōTERRA’s Certified Pure Therapeutic Grade essential oils are subjected to further quality testing that ensures the correct composition of the active natural compounds found in each oil. Even though an essential oil may be 100% pure, if the right species or part of a plant has not been used, or if the plant has not been grown in the right environment or harvested at the right time, or if it has not been distilled under the right conditions, the natural chemical makeup of the extraction will not provide as predictable and powerful a benefit. In some cases, the wrong plant harvested at the wrong time may result in an extract that contains harmful levels of some constituents

After meeting with Mary my head was absolutely spinning with all the potential uses for essential oils. I almost didn't know where to begin so I ended up purchasing a kit containing 10 oils, and adding a couple extras to get me started. Here's what I got:

melaleuca 
lavender
oregano
lemon
Breathe (respitory blend)
Onguard (protective blend)
clary sage
bergamot
slim and sassy
peppermint
Frankincense
deep blue

So how have I been using the oils? Well I've always kept lavender, tea tree, and peppermint oil on hand because I use them in my various homemade cleaning products, deodorant, and moisturizer. I also use them with my doula clients. But, adding all these new oils has opened up a whole world of possibilities. Here is how I use them in my daily routine:

Lemon: lemon and other citrus fruits have amazing detoxifying properties. I add a couple drops to my glass water bottle, with lots of ice water, and sip it throughout the day. Not only does it add great flavor to my water, but it helps my liver detox all day long.

Bergamot: This is one of my absolute favorite oils for its beautiful scent. It has calming properties so I rub it on my wrists before leaving for work in the morning, and I break out the bottle for a quick sniff throughout the day. It instantly gives me the boost I need.

Lavender: Lavender is an incredibly beautiful scent and has calming, antidepressant, and antihistamine properties. It's a staple in my deodorant recipe and it works well as a facial toner. I often sprinkle a few drops in my bath water and I also place a drop or two on my pillow to promote a good night's sleep.

Melaleuca: this oil has great antibacterial properties so its ideal for use in cleaning products. I use it to help keep my acne prone skin clear. I mix it in with lavender and coconut oil and use it as an evening facial moisturizer.

Oregano: This oil is HOT! It needs to be diluted for use but it is incredibly effective for fighting infections. I always get a tinnea rash on my back in summer (happens as soon as it gets humid) so I mix oregano and coconut oil, and apply it to the rash daily until it's gone.

Onguard: This blend is absolutely amazing. Not only does it smell yummy, it is highly effective as both a nontoxic cleaner and an immune support. It's a combination of wild orange,  clove, cinnamon, eucalyptus and rosemary oils. I usually rub a couple drops on the bottoms of my feet at night. If I feel a cold coming on, I'll put a couple drops under my tongue.


Deep Blue: This blend is a combination of wintergreen, camphor, peppermint, blue tansy, blue chamomile, helichrysum and osmanthus and is basically an all natural biofreeze. It is wonderful for sore muscles, something I have A LOT of experience with. I mix it with a little coconut oil and massage affected areas after a brutal WOD.

Frankincese: This is another oil that is fabulous for decreasing inflammation. I put 1-2 drops under my tongue each day and rub it on sore muscles or add it to my bath water. 

Breathe: This blend is a combination of laurel leaf, peppermint, eucalyptus, tea tree, lemon and ravensara. It helps to open up the airways so its great for chest colds and asthma. I rub a few drops over Chad's chest at night and put a drop right under his nose. My next big purchase will be a diffuser so he can breathe in the scent all night.

These are the oils I use most often, but I'm learning more and more just how many possibilities there are for other uses. I just placed my next order, and I cannot wait to try out some new products. One thing I love about this company is that you can sign up as a "consultant" which essentially just gives you a 25% discount on products and allows your to accumulate credit, which can be redeemed for free products. So yes, you guessed it, I went ahead and enrolled because I definitely can't say no to a great deal! With as much oil as I use, this was the best choice for me. If you are interested in learning more, shoot me a message or check out my doTERRA website. Stay tuned for more!
 


Saturday, July 27, 2013

The Turning Point

So, I've now been ETPing (eating to perform) for approximately 8 weeks and I am loving the way I feel. I've improved in my lifts, and I feel so much better during WODs. There has been a dramatic change in my perspective since beginning this latest dietary experiment. For one thing I'm much more focused on improving my fitness than my body. Don't get me wrong, I still want to look good, but I gain so much confidence from killing a WOD that my focus has really shifted. I'm also far less paranoid about avoiding certain foods. Yes, I do try to stay away from gluten and anything processed but I don't restrict myself the way I used to. I still wholehearted believe in putting quality food in your body, but I'm open to exploring the benefits of a wider variety of foods.

I wanted to check in today for one specific reason: before and after photos. I've mentioned in previous posts that since starting CrossFit, I've put on a good 15lbs, and about half of that has been just since starting ETP. I starting digging through old posts from my paleo challenge because I really wanted to see what the extra pounds looked like.

This is me January 9th at 148lbs:
 This is me July 25th at 158lbs:

This is a side by side of me half way through the paleo challenge at 144lbs vs. this week at 158

I don't know about you guys but to me the pictures look almost identical. It absolutely blows my mind that I could be 14lbs heavier in the pic on the right! The truth is, yes my pants fit tighter in the thigh area and yes, I'm once again having to deal with "chub rub" when I walk.  BUT let me just tell you, those are some powerful thighs and I can't wait to see how much my squat PR improves over the next year!

According to the lovely BMI (which I am forced to use with patients) I'm now considered "overweight" and by conventional standards, a 5'6" female weighing 158 lbs is "heavy." It is unfortunate that we don't have a better way of measuring fitness in clinical practice because this is perfect example of why weight is not reliable. More importantly, this has been a huge wake up call for me. I know that I am capable of getting my body down to about 140lbs (the lowest its ever been) but at what cost? I like having muscle and I enjoy eating, neither of which are super conducive to me dropping weight. Whats the ultimate goals? Honestly I think working towards becoming competitive in CrossFit would be amazing, so that is where I want to put my focus. I want to keep getting stronger and fueling my body with what it needs to perform to its fullest potential.




Friday, July 19, 2013

Self Care

I realize the majority of my posts over the last several months have revolved around diet and exercise so I'd like to change that. After all there is so much more to health. Over the past couple weeks I've really started to take a hard look at the things I do to promote both physical and emotional well-being. Yes, eating well and going to CrossFit are important components, but what about things like going to church, taking baths, reading for pleasure, going out with friends? These are all examples of actions that promote well-being. When I attended the integrative health coaching program at Duke there was an emphasis on working with 6 different facets of wellness. They are illustrated below:


As a health coach, I asked clients to use this wheel as a guide for initiating changes that promote optimal wellness. With all the crazy changes going on in my life right now I think its time to do some personal reassessment, so that I can implement changes as needed.

I am very excited to be starting a new job and possibly furthering my degree, but I'm highly prone to spreading myself too thin so it is imperative that I have stress management strategies in place.When I look at the wheel I am pleased to say that my physical movement and nutrition are where I want them to be, and our new house is a beautiful, evolving space. So, going forward I'm really feeling called to developing/nurturing physical relationships and my spirituality. I think that both these areas are key to coping with stress. I'm becoming more accepting of the fact that Nashville will be home for  the next several years and I find myself open to putting down roots. After all Nashville is where I started my nursing career, met the love of my life, bought my first home, attended graduate school, got married, and built a house. I'd say the roots are pretty established! I've had difficulty letting go of the idea that we'd be moving back to California in the near future, so for a long time I reasoned that it'd be best not to form attachments. This has only served to isolate us and has prevented us from really establishing deep relationships.

My goals over the next 3 months are:

1. Attend Church on a consistent basis
2. Set a time to pray with Chad every day
3. Make plans with friends at least twice a month
4. Take time to connect with friends and family by phone, email, or card

I feel a renewed sense of excitement about our home and I'm looking forward to what the future brings.

Thursday, July 11, 2013

TOTALLY INSPIRING

Well apparently the post I typed up, whilst sitting in San Diego on vacation mind you, didn't save. Oh well, not to worry cause I think this amazing post from GoKaleo pretty much sums up my thoughts. It's time we women stop hating ourselves, stop comparing ourselves the images in magazines, and stop feeling like we have to be something we're not in order to be accepted. Being healthy is about loving yourself, and when you love yourself you take care of yourself! It's not easy, but imagine shifting  your focus from looking good in a bikini to achieving a fitness or health goal. Chances are, you'll be way less hard on yourself about the way you look (super liberating!!!) and by reaching your goal, you'll consequently end up looking and feeling awesome. As for me, I want to legitimately be able to compete in the CrossFit games. What's your goal?

Tuesday, June 25, 2013

Update on supplements

In my quest to expand my knowledge of supplements for clinical application I've progressively added to my personal intake. It is so easy to get carried away with supplements when you spend a lot of time researching their benefits. I've gotten really good about taking various pills each day, but I've decided its time to begin streamlining things. This is both for the sake of convenience and cost. So what are the essentials? Here is the list of what I  believe everyone should consider taking daily:

Omega 3's EPA/DHA 1000-2000mg
Probiotics with at least 20 billion live bacteria
Vitamin D 5,000 IUs
Multi-V

Here is what I am currently taking:

Phytomulti daily multi-v
Ultraflora probiotic
Astaxathin 8mg
Omega 3 EPA/DHA 1000mg
Gaia adrenal support
Vit C 3,000mg 
Vitamin D 10,000 IUs
Creatine (concrete) 5g
Whey isolate

Actually looking at the list, it's difficult to decide where to make cuts, but I've made a pretty remarkable discovery over the last 3 weeks. Turns out, when I'm properly fed, I feel pretty darn good! DUH! I'm convinced that I'm feeling better because of changing my diet rather than using so many supplements, but I am slightly hesitant to drop any of them. However I know that by eating the amount that my body needs, it is able to properly synthesize hormones, which means I may not require so much supplementation. Plus, I'm spending upwards of $150/month on all this stuff. Time to prioritize! All that being said I plan to drop the adrenal support and the astaxathin when I run out. I'm struggling with whether to look for a less expensive probiotic, but in truth I am really impressed with the quality of Metagenics products. I love their multivitamin and I plan to use their fish oil when I run out of my giant Costco bottle.

I'm trying out a new whey protein from Musclefeast, which should save me some $$$ since its just about $62.00 for 5lbs. There is really no way for me to meet my protein requirements without using a good whey supplement, but it can definitely get pricey.
 
Making some changes should bring the monthly cost down to around $100/month, which is still higher than I'd like it to be, so I'll be looking to make more cuts over the next couple months.

If you are interested in purchasing from Metagenics you can use my provider code BAnderson. Shipping is free which is awesome! I also recommend iherb.com for a wide variety of supplements, complete with reviews.


Friday, June 21, 2013

BodPod

So this morning I rolled outta bed at 6:30 and headed about 15 minutes down the road to have my very first BodPod measurement done. This is supposed to be one of the most accurate methods for determining body composition, so I was really excited to have it done. In preparation you aren't supposed to eat or drink anything for at least 2 hours prior, and you have to wear either a swim suit or sports bra and compression shorts. The actual BodPod is just that, a little pod that your sit in while it magically calculates your numbers. But first you get to step on the scale to get a baseline weight. So here are my numbers:

Height: 66"
Weight: 157
Body fat: 19%
Lean mass: 130lbs
Fat mass: 27lbs

First of all I will go ahead and address the weight because GOOD LORD, that is roughly 17lbs more than what I weighed on my wedding day in October! Ok, so some of that was my body just repalcing what it needed, because my weight probably should have been about 145. Realistically I've gained about 12lbs since starting CrossFit in January, which I have to assume is muscle. I'm trying not to freak out about the weight and focus on the awesomeness of my current bf%. Also, my clothes still fit! Yes, my pants are a bit tighter in the thigh area, but I haven't had to buy new clothes to accommodate them :)

Now that I have these accurate numbers, I can really tweak my TDEE, so with the help of the Eat to Perform team, I've come up with a few changes that will hopefully help me continue to build muscle and lean out. Again, this is a work in progress, but here is the latest:

Loading days: Monday, Tuesday, Thursday, Friday, Saturday
TDEE: 2400-2600 calories
Protein:175g
Carbs: 175-200g
Fat: 135g

Control days:Wednesday, Sunday
TDEE 2000-2300 calories
Protein: 175g
Carbs: 100-125g
Fat: 135g

I'll plan to eat nearly all my carbs after my 5:30p WOD which means I'll be sticking to protein, fat, and veggies for most of the day. This also means no more  pre workout banana and shake, which is actually really convenient with my new work schedule. However, this means I will be absolutely slamming the carbs at night. THIS COULD GET FUN!