#106: Pregnancy and Postpartum Fitness, Pelvic Floor Function, and Diastasis Recti with Jessie Mundell

#106: Pregnancy and Postpartum Fitness, Pelvic Floor Function, and Diastasis Recti with Jessie Mundell

Hey loves,

It’s episode 106!

Be sure to check back every Tuesday for a new episode, and head over to iTunes or Stitcher to subscribe!

To leave a review for the podcast (OR JOIN IN ON THE APPLE WARS!!) go to: http://coconutsandkettlebells.com/review. I would appreciate hearing from you more than I could possibly say!

This week, Noelle and I discuss pregnancy and postpartum fitness, pelvic floor function, and diastasis recti with Jessie Mundell.

Got a question you’d like us to answer? Email us at paleowomenpodcast@gmail.com.

Subscribe: iTunes | RSS

Listen right now here:

Play in new window | Download

10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.

Topics

[20:33] Pregnancy and Postpartum Fitness
[32:06] Pelvic Floor Function
[42:09] Diastasis Recti

Links!

http://www.thistlefarms.org

Noelle’s website: http://coconutsandkettlebells.com

Stefani’s website: http://paleoforwomen.com

Jessie’s website: http://jessiemundell.com

To Pregnancy and Beyond: http://topregnancyandbeyond.com/

Core + Floor Restore Program: http://jessiemundell.com/core-floor-restore/

Girls Gone Strong pregnancy articles: https://www.girlsgonestrong.com/blog/category/pregnancy/

Instagram: https://www.instagram.com/jessiemundell/

Facebook: https://www.facebook.com/iamjessiemundell/

PrepDish

Prep DishPrep Dish is a subscription-based meal planning service with both paleo and gluten-free options. When you sign up, you’ll receive an email every week with a grocery list and instructions for prepping your meals ahead of time.

After only 1-3 hours of prepping on the weekend, you’ll have all of your meals ready for the entire week. You’ll save time and have amazingly delicious meals like Smoky Paprika Chicken Legs, Turkey & Zucchini Lasagna, and Almond Butter Cookies.

Allison, a Registered Dietician, Chef, and the founder of Prep Dish is offering listeners a free 2-week subscription! Go to http://prepdish.com/paleowomen to take advantage of this special deal.

Thanks for your support, and for listening! We absolutely love being a part of your lives.

The Microbiome, Pregnancy, and Children

The Microbiome, Pregnancy, and Children

We already know how important the gut is to the health and functioning of the body.  (Find my article A Healthy Gut in 4 Steps: This Week In Paleo here)

But did you know that the gut doesn’t just determine the health of our digestion or immune system but even the health of our brains and our offspring?

In fact, evidence is mounting that the microbiome (that collection of bacteria, fungi, and other creatures who colonize the colon, skin, etc) may determine whether you suffer from anxiety, depression, and may play a role in the development of autism in young children, among other things.

If you are pregnant, thinking of becoming pregnant, or have a young child, these are important things you should know. 

The Microbiome and Pregnancy

Before birth, the mother’s microbiome actually changes to produce extra lactobacillus (which helps the baby digest milk) as well as several other bacteria that give the infant an important start in the world, helping with their immune systems and digestion, as well as several other things.

These bacteria coat the vaginal wall in preparation for the infant’s trip through the birth canal.

However,  some mothers are placed on antibiotics while pregnant.  They are sometimes important but these broad spectrum antibiotics destroy both negative and positive bacteria, meaning fewer bacteria overall for the baby.

It is wise to seek a doctor with a well-rounded view and respect for the microbiome, one who is careful with prescriptions of antibiotics, especially during pregnancy.

The Journey of Birth

When it comes time to give birth, the journey through the birth canal is one of the most important moments for the microbiological quantity and quality of an infant.

That trip through the birth canal is vitally important for a new baby.  The microbiome of the vaginal wall infiltrates the babies mouth, eyes, ears, and gets into every mucous membrane, rapidly providing the important first colonization.

However, many babies are now born via cesarean section and therefore are not colonized by the bacteria on the vaginal wall, but rather by the skin of whoever they first spend time touching.  This is significant because the microbiota of the skin is different than what is present in a healthy gut.  

If C-sections are necessary (and they often are, though the medical community is beginning to admit they have historically been overused for many reasons) then many women are requesting or performing vaginal swabs to the mucous membranes of infants just after birth so that the infants can be colonized by the mother’s microbiome.

It might sound weird, but this could prove to be a vitally important procedure for the health, immune system, and psychology of children.

Since pregnant women spend nine months building this special colony for their baby, it’s a shame not to be able to pass it on, and may one day be shown to be quite damaging to the infant.  

Early Childhood

The first three years of life are vitally important for development of a child, especially their microbiome but many children experience ear infections early in life, or other issues which may be prescribed antibiotics.  

Studies on rats have shown that those kept sterile or “germ-free” develop social anxiety, even autistic-like features, as well as a penchant towards obesity and other diseases.

Not only that, but with animals from conventional farms being fed antibiotics to both prevent illness and promote fat storage, we are all are inadvertently consuming antibiotics through food when we eat conventional meat.  

Though there are times when antibiotics are necessary and can be lifesaving, it is generally agreed upon that they have been historically overused, often with little to no benefit and, it is being discovered, more and more detriment. In many cases, the condition would go away in time and may not even be a bacterial infection.

According to many medical professionals, it is often difficult to discern whether an issue is bacterial or a virus.  Because many doctors receive pressure from patients for relief or are determined to “cover their bases”, antibiotics have been overprescribed.  Pair that with the overuse of germ-killing products like hand sanitizer and it’s clear why there has been such a rise in antibiotic resistant bacteria, which can be deadly.

Probiotics

Most of us were probably placed on antibiotics at some point which threw our microbiome out of whack.  

And it’s important for us to work with the best information and knowledge we have to try to put a healthy gut back together. 

As adults, early childhood issues of the microbiome promote a range of conditions including obesity, diabetes, and associated illnesses, as well as diseases of the gut like Chron’s, and autoimmune conditions, allergies, and the like.

Psychologically there is growing evidence that an affected microbiome can stimulate anxiety, depression, and other mental health issues.

In several studies, as well as my work anecdotally, probiotics do seem to help many people improve mood, digestion, and symptoms of illnesses and conditions like irritable bowl syndrome. 

For those with depression and anxiety, I think it makes sense to take a probiotic and for anyone- children and adults- who have had to use rounds of antibiotics, I think it is valuable to take a probiotic.

The probiotics used in most supplements are those with heavy research backing their efficacy.  It’s hard to know just how much bacteria actually gets through the stomach acid with these probiotics, but several have special coatings to hopefully help them reach the colon intact.

I particularly like this probiotic for adults (find it here).  Though it has fewer colonies, it is supposed to be more effective, remaining intact through the stomach and small intestine so that it can reach the colon.

This is a probiotic recommended for children (find it here).  As with anything with kids, please make sure you get your doctor’s OK before giving these to your child.

Remember that a healthy diet is vital for the health of the gut as well.  As much as I’d love it, we can’t just take a supplement and be done with it.

If you’ve had success with probiotic therapy, I’d love to hear from you!  Which ones have worked for you?  Which haven’t?  And what have you done to improve your microbiome?

 

 

#103: Preparing for Pregnancy, Weddings and Weight Loss, & Gut Health 101

#103: Preparing for Pregnancy, Weddings and Weight Loss, & Gut Health 101

Hi friends!

It’s episode 103!

Be sure to check back every Tuesday for a new episode, and head over to iTunes or Stitcher to subscribe!

To leave a review for the podcast (OR JOIN IN ON THE APPLE WARS!!) go to: http://coconutsandkettlebells.com/review. I would appreciate hearing from you more than I could possibly say!

This week, Noelle and I discuss postpartum weight loss, stevia and honey, and resolving headaches and migraines.

Got a question you’d like us to answer? Email us at paleowomenpodcast@gmail.com.

Subscribe: iTunes | RSS

Listen right now here:

Play in new window | Download

10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.

Topics

[16:30] Preparing for Pregnancy
[39:00] Weddings and Weight Loss
[57:14] Gut Health 101

Links!

Noelle’s website: http://coconutsandkettlebells.com

Stefani’s website: http://paleoforwomen.com

Taking Charge of Your Fertility

Vitamin D

Thorne Prenatal

Prescript Assist

ACV ratio: For additional stomach acid support, use raw apple cider vinegar to stimulate stomach acid production. Simply put 1-2 tsp in 8 oz water and drink 30 minutes prior to your meal.

Nutritional Therapy Association

NTa logoIf you’re interested in helping people find resolution with nutrition and lifestyle changes, the Nutritional Therapy Association can help you pursue your passion.

The NTA offers foundational holistic nutrition education through two distance learning program, the Nutritional Therapy Practitioner Program, and the Nutritional Therapy Consultant Program. Each program allows you to have the flexibility of self-paced study, while still providing in-person support with instructor-led workshops. When you sign up for one of the programs, write the name “Paleo Women” in the referral section on the application, and you’ll receive $100 check back in the mail to put towards supplies.

To learn about how you can become a NTP or NTC, check out the course catalogs and program information at http://nutritionaltherapy.com.

PrepDish

Prep DishPrep Dish is a subscription-based meal planning service with both paleo and gluten-free options. When you sign up, you’ll receive an email every week with a grocery list and instructions for prepping your meals ahead of time.

After only 1-3 hours of prepping on the weekend, you’ll have all of your meals ready for the entire week. You’ll save time and have amazingly delicious meals like Smoky Paprika Chicken Legs, Turkey & Zucchini Lasagna, and Almond Butter Cookies.

Allison, a Registered Dietician, Chef, and the founder of Prep Dish is offering listeners a free 2-week subscription! Go to http://prepdish.com/paleowomen to take advantage of this special deal.

Thanks for your support, and for listening! We absolutely love being a part of your lives.

The Paleo Women Podcast #078: Target Heart Rate, Interval Training, & Managing Stress and Expectations After Pregnancy

The Paleo Women Podcast #078: Target Heart Rate, Interval Training, & Managing Stress and Expectations After Pregnancy

Hey ladies!

Today we’re back with episode number 78!

Be sure to check back every Tuesday for a new episode, and head over to iTunes or Stitcher to subscribe!

To leave a review for the podcast (OR JOIN IN ON THE APPLE WARS!!) go to: http://coconutsandkettlebells.com/review. I would appreciate hearing from you more than I could possibly say!

This week, Noelle and I discuss what the target heart rate is and why you should care (or not) about it, whtas great about interval training, and managing stress, expectations, and body image throughout pregnancy.

Got a question you’d like us to answer? Email us at paleowomenpodcast@gmail.com.

Listen right now here:

Play in new window | Download

10% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.

Topics

Topics

[13:52] Target Heart Rate
[27:42] Interval Training
[44:51] Managing Stress and Expectations After Pregnancy

Links!

Noelle’s website: http://coconutsandkettlebells.com

Stefani’s website: http://paleoforwomen.com

References:

http://www.ncbi.nlm.nih.gov/pubmed/21944954

https://www.sciencedaily.com/releases/2006/09/060918142456.htm

http://newsroom.unsw.edu.au/news/how-burn-more-fat-less-effort

http://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdf

An Open Letter to Women Who Say “I Just Want My Body Back”

Vital Proteins

Vital Proteins LogoVital Proteins offers 100% pasture-raised collagen products, as well as beef liver capsules. Their most popular product, Collagen Peptides, can easily be added to water, smoothies, teas, and soups for supplementation, and the Beef Gelatin can be used to make things like homemade gummy snacks or cookies.

As a special offer for our community, Vital Proteins is offering a Buy 2 items, Get 1 FREE (of equal or lesser value) promotion on their website. Also, all US orders receive FREE shipping! To get this incredible deal, simply head over to http://www.vitalproteins.com and use promotion code “PWP” (all caps no spaces!) at checkout.

PrepDish

Prep DishPrepDish offers beautiful weekly meal plans to fit a gluten-free and paleo lifestyle. Consider it your meal planning “easy” button! Each meal plan includes a grocery list and instructions to spend only 2-3 hours on food prep for the week, and gives you everything you need to create 4 crave-worth meals, 1 creative side salad, 1 wholesome breakfast, 1 nutritious snack, and 1 delicious dessert.

As a special back to school offer, PrepDish is providing our community with a free 2-week subscription to PrepDish. That’s an amazing deal! To get your free subscription, head over to: http://www.prepdish.com/paleowomen to take advantage of this offer.

Thanks for your support, and for listening! We absolutely love being a part of your lives.

The Paleo Women Podcast #055: Negative Body Image and Pregnancy, Menopause, & Increased Hunger

The Paleo Women Podcast #055: Negative Body Image and Pregnancy, Menopause, & Increased Hunger

Hi ladies!!

We’re back with episode #55!

Be sure to check back every Tuesday for a new episode, and head over to iTunes or Stitcher to subscribe!

To leave a review for the podcast, go to: http://coconutsandkettlebells.com/review. I would appreciate hearing from you more than I could possibly say!

This week, Noelle and I discuss struggling with a negative body image during pregnancy, tips for those going through menopause, and dealing with increased hunger on Paleo.

Be sure to download our How to Stay Motivated Quick Start Guide here: http://coconutsandkettlebells.com/willpower

Got a question you’d like us to answer? Email us at paleowomenpodcast@gmail.com.

Listen right now here:

Play in new window | Download

10% of the funds we receive from our sponsors is donated directly to our partner charity, Dare Women’s Foundation, which is working to empower women in Tanzania to become strong leaders through feminine hygiene care, entrepreneurship, nutrition education, and conservation. Because we get paid per download, you are actively supporting Dare Women’s Foundation by downloading our podcast each week.

Topics

[15:58] Negative Body Image and Pregnancy
[32:23] Menopause
[46:34] Increased Hunger

Links!

Noelle’s website: http://coconutsandkettlebells.com

Stefani’s website: http://paleoforwomen.com

Women’s Strength Summit: http://coconutsandkettlebells.com/wssummit

Nutritional Therapy Association: http://nutritionaltherapyconference.com

Binge/Restrict:The Most Common Pattern Of Overeating, And How To Stop (With Love!)

Menopause And Hot Flashes: The Paleo Solution

10 Paleo Secrets For Preventing Osteoporosis

Emulsified vitamin d

The Easiest Bone Broth Recipe (ever)

The Nutritional Therapy Association

NTa logoIf you’re interested in helping people find resolution with nutrition and lifestyle changes, the Nutritional Therapy Association can help you pursue your passion.

The NTA offers foundational holistic nutrition education through two distance learning program, the Nutritional Therapy Practitioner Program, and the Nutritional Therapy Consultant Program. Each program allows you to have the flexibility of self-paced study, while still providing in-person support with instructor-led workshops. When you sign up for one of the programs, write the name “Paleo Women” in the referral section on the application, and you’ll receive $100 check back in the mail to put towards supplies.

To learn about how you can become a NTP or NTC, check out the course catalogs and program information at http://nutritionaltherapy.com. Also, check out information about the Nutritional Therapy Conference.

PrepDish

Prep DishPrepDish offers beautiful weekly meal plans to fit a gluten-free and paleo lifestyle. Consider it your meal planning “easy” button! Each meal plan includes a grocery list and instructions to spend only 2-3 hours on food prep for the week, and gives you everything you need to create 4 crave-worth meals, 1 creative side salad, 1 wholesome breakfast, 1 nutritious snack, and 1 delicious dessert.

As a special offer, Allison is providing our community with a free 1-month subscription to PrepDish. That’s an amazing deal. To get your free subscription, head over to: http://www.prepdish.com/paleowomenfree to take advantage of this offer.

Thanks for your support, and for listening! We absolutely love being a part of your lives.