DIY Cutting Board Cleaner and Conditioner

The cold weather is finally letting up and warm weather is on its way!  Summer is the time where we love to grill out and enjoy the beautiful weather. I'm sure you use a cutting board to cut meat, vegetables, fruit and other items.  It's super important that you keep your cutting board conditioned and clean to ward off germs and bacteria and help make your cutting board last longer.

Did you know you can condition your wood cutting boards with your trusty friend coconut oil!?! Just rub a little coconut oil on the cutting board with a cloth. Not only does it condition the wood, but coconut oil has antibacterial and viral properties that will help to kill off those nasty germs!

Food Sensitivity Testing

One of our services at the office for established patients is food sensitivity testing. Through muscle testing, we test around 100 foods ranging from different nuts, meats, fruits/veggies, as well as a large amount of known food sensitivities in autoimmune patients. If you haven’t had it done yet, we highly recommend it because eating foods that you are sensitive to creates inflammation in the body. Inflammation results in pain, fatigue, bloating and, honestly, many of the symptoms that people have. We have seen joint issues, pain and swelling go away, skin clear up, people lose weight, more normalized energy just by eliminating foods they were sensitive too!

We DO NOT do this the first 1 to 3 visits because  patients are usually so inflamed and full of toxins when they first come in. Through my experience if we do it right away patients typically have a large list of foods they are sensitive too. They leave feeling overwhelmed and stressed out which creates more inflammation and problems. After patients have been on guided and specific support at the office (like a cleanse/detox, digestive healing supplements, etc.) they aren’t as inflamed and reactive to so many foods. So after a few visits, the food sensitivity testing doesn’t leave patients with a huge list of foods that they are reactive too!

If you have any questions at all or are an existing patient and want to schedule a visit please feel free to contact our office at 615-656- 3558!

Natural Mono Remedy

This time of year we see a lot of Mono patients or hear of friends or family members who are suffering with it.  Mono is caused by a virus (Epstein-Barr Virus aka EBV) and people suffer from severe fatigue, a sore throat, and swollen lymph nodes and glands.   These symptoms can last months and honestly even years!  A lot of the time people walk in the door with chronic fatigue and I believe it is still the past EBV causing their symptoms.  To me it is very, very important to kick the virus right away so you don’t have issues 3, 5, 10 years down the road.  There are so many great herbs for viruses, so don't be fooled into thinking there is nothing you can do!

Personally, I have seen many cases of mono clear up within a week of being on the right supplements.  They regain their energy very quickly and start feeling human again.  In chronic fatigue cases (where they had mono 10+ years ago but still feel run down and have very sluggish energy), it can take up to a month to start feeling energy again.  It isn't perfect in a month, but they start to feel that glimmer of energy come back!

Below are recommendations and what we suggest for patients:   

Beginning Stages (Wouldn’t hurt to do if you have had MONO in the past)

Astragalus- 6 to 9 per day and VS-C TCM- 4 per day

Months 2 and 3

Astragalus- 4 per day and VS-C TCM- 2 per day.  This helps to ward off any further infection and keep the immune system up.

3 Months and after:  

It would be a good idea to stay on 3 to 4 Astragalus per day.  We have had numerous cases where people test strongly for mono months out and notice when they go off Astragalus their energy starts to dip.  It’s an amazing herb for the immune system and I personally take 4/day to keep my immune system strong during cold/flu season!

Both Astragalus and VS-C TCM are Nature Sunshine products.  For ordering information click here.

Please give us a call at 615-656-3558 if you have any questions or want to schedule a visit.  If you believe that many of your symptoms started after having mono years ago I would give the protocol above a try or give us a call. 

Struggling with Breakfast? Check out these recipes!

I'm sure you've heard it before, but breakfast IS the most important meal of the day. We say that for a reason- it gives your body energy/fuel/gasoline to start the day. Think - what if you started your day with just a 40% charged phone? It would die earlier in the day compared to getting 100% charged, like you do with getting a breakfast. Not only does it help with energy through out the day, but jump starts your metabolism and helps with focus and prevents sugar crashes at 10 am where you want something sugary or another coffee because you are actually tired from not giving your body the fuel it needs.

There are a couple main things I look for with a breakfast - protein and fat. Your goal is 30 grams of protein as well as a good amount of healthy fats (like avocados and coconut oil). The fats and proteins are crucial for balancing blood sugar levels and marinating energy. They don’t give you a quick hit of energy like sugar but instead sustained energy throughout the morning.

PS- If you are a breakfast bar person look at the ingredients. 9 times out of 10 they are full of sugars, have very little protein and full of processed junk. Try some of the ideas below! Remember you need protein and a good healthy fat.

Ideas
Eggs, omelets, etc. Load them up with veggies! Do a side of bacon or sausage- turkey is good too! (Look in ingredients and watch out for preservatives like nitrates, -ites that they sneak in there.)

Plantain pancakes with side of protein like bacon/sausage. You can make big batch and store the extras in the freezer and quickly heat up on days you don’t want to make. Plus they are kid approved!  Top with almond/nut butter when they are warm so it melts. Delicious!!

For foods that have very little protein add in Vital Proteins Collagen (2 scoops for 20 grams). It is tasteless (not kidding) and you won’t even know you added it in

Bowl of quinoa or oatmeal topped with walnuts, pecans, almond butter, etc. Sweeten with a little honey or real maple syrup. Stir in collagen for protein.

Quinoa tip- make a large batch and store in the fridge. Then when you want to eat it quickly you can warm up on skillet or eat cold with some almond milk. This saves you A LOT of time by not having to wait 30 minutes to make it.

Plain Greek Yogurt with berries, walnuts/pecans, honey/maple syrup, etc. Add in collagen for even more protein. Get the plain and sweeten yourself- the flavored ones have SO SO SO much sugar.

Smoothies- MAKE SURE they have protein in them and aren’t just full of fruit and milk

• Add a green in like spinach or kale
• Add almond butter, nut butters for protein or collagen- blends very easily and tasteless
• Keep banana limited to ½ because it is very sugary- it is great for hiding flavors
• Add avocado to make it more creamy! It is an amazing fat plus it is virtually tasteless
• Add a TBS of coconut oil! It’s a great way to get coconut oil in!

We have great protein powders at the office that taste great and are not full of junk. You can easily hit your 30 grams of protein with any of them. Please look at your ingredients closely when purchasing any protein powders… they can be full of junk!

Almond Flour Bread

• Top with an egg, turkey for more protein
• Warm up bread and top with coconut oil so it will melt. So delicious!

Breakfast hash with eggs scrambled with quinoa
Muffins
There are great paleo recipes online as well as ‘egg’ muffins that are super simple to make!

Sausage and Gravy Recipe- super simple! (And the gravy is only 2 ingredients and 1 of them is water!)

Even chocolate pudding is a good idea! I would add some collagen too or have a side of eggs or other meat to give you more protein.

AND somedays… Breakfast just doesn’t have to look like breakfast!!!

Sometimes I will eat 1/2 pound of deli turkey (again watch for preservatives) on my drive to work and lately been throwing frozen stir fry veggies on the skillet first thing in the morning with coconut oil and eating that. Remember breakfast doesn’t always have to look like it!

I am sure there are a million other ideas but here is just a place to start. If you do have other ideas or tips comment below and let us know what you are doing!

Apple Cider Vinegar Drink

You are working towards your goal of drinking ½ your body weight in water, right?! It is a great, simple, cheap New Year’s resolution and your body, skin and mental clarity will thank you for it. But, if you need a little variety try this!

Grab a Pellegrino Mineral Water (I love this stuff) and add in 1 TBS of apple cider vinegar.

Note: It will fizz up and spill over if you don’t take a couple sips of the Pellegrino first.

Next, add in a TBS of honey. Put the lid back on the Pellegrino and shake up. It has a mild sweet apple taste, but more importantly fantastic health benefits from the apple cider vinegar. You can add more ACV if you would like and just sip on the drink thought-out the day!

Benefits of apple cider vinegar
Improves digestion and helps with GERD and acid reflux!
Improves your energy!!
Balances blood sugar levels and lowers them in diabetics
Revs up metabolism
Keeps your immune system up and kills off pesky bacteria and candida
Helps with allergies! Drink at least 3 TBS and see if it helps!

You can even apply ACV topically for warts, breakouts, and to soothe skin!
 

How much should I drink a day?

Specifically, for digestive benefits, drink 1 tsp to 1 tbs per meal in a small amount of water. Start with a teaspoon and see if you can work up to a tablespoon at each meal.

For overall support, add it to the water you drink throughout the day! Start drinking 3 TBS throughout the day and see if your energy increases.

Tips for Ear Infections in Little Ones

This one is for all the parents! This time of year we see a lot of ear infections in little ones. Below are a couple at home remedies to help ease infection!  

Breastmilk
If you are nursing, a few drops of breastmilk can do wonders!  Breastmilk is loaded with antibodies to help fight illnesses and does wonders against infections and clearing fluids.  For stuffy noses or sinuses, place a few drops into the nostril while baby is lying down.  For clogged tear ducts or pink eye, put the drops into the corner of the eye (Warm breastmilk may be less of a shock to the little one).  For earaches and infections, put a few drops (warmed) into the ear to help soothe and dry up fluids.  There’s a reason they call this stuff liquid gold!

Garlic Oil
I am sure you have heard us tell you many times that garlic is a wonderful natural antibiotic and drainage supplement.  This definitely applies to earaches!  At the onset of ear pain, place 3-4 drops of warmed garlic oil into the ear.  This will help to soothe the pain and dry fluids while fending off any start of infection. Nature Sunshine makes garlic oil in a softgel cap. You can poke a hole with a needle in the softgel cap and put 3-4 drops of the garlic oil in their ear.

Silver
When in doubt, there is always Silver Shield!  Colloidal Silver is a fantastic and effective natural antibiotic, antiviral, antifungal and so much more.  For pink eye, place a drop into the corner of the eye.  With an ear infection, drop into the ear.  With any kind of respiratory issue, stop by the office to pick up a nasal spray bottle.  You can put the silver shield into the bottle and squirt up the nose to get directly into the sinuses and lungs.

Chiropractic Care
At the onset of an ear infection, chiropractic care can do wonders! It helps the little one’s immune system to function properly as well as ensure their ear is draining properly. If it isn’t it becomes very vulnerable for an infection. So if they start complaining about their ear or in infants start tugging on their ear, get them into your local chiropractor! (Or give us a call!)

If you try these or want additional help please do not hesitate to give us a call and remember we have sick visits where we can quickly see your little ones and figure out exactly what it is they are needing!

How much water should you drink?

Any guesses?! ½ your body weight in ounces of water!

To find that magic number: Divide your weight in half and that is your goal.  For example, if you weigh 150 lbs, then you need to be drinking 75 oz of water.  Not just any liquid, but pure WATER! 

It is so important to get in pure, clean water to help keep your body hydrated and get rid of toxins.  I can’t tell you how many times I have seen patients with fatigue, mental sluggishness, and just feeling run down who have had their lives changed simple by drinking the right amount of water. Their energy increased, they can think clearer, are pooping better and feel better overall!

Its free and super super easy to do, but we just need to do it. I personally get out a 24 ounce mason jar every morning and drink 1 in the morning and 2 in the evening and anything else during the day is bonus!  If I didn’t mentally keep track, I would never drink enough. I would sip on water here and there, but know I would never drink enough especially in the winter months. So keep track somehow- it will really make a difference!

Have fun with it and add fruit or mint to give your water a little more flavor!

Now go get a new cup, create a system and get to drinking… your body will thank you for it!!

Cold & Flu Season: 9 Things You Can Do

Colds, flu and strep are in full swing, but that doesn't mean you have to be down for days! There are obviously many things you can do to improve your immune system and prevent any sickness going around, but we're going to tell you our 9 favorite ways. You may get sick here or there but it is actually good for your immune system to fight off little invaders. It keeps it strong and working! But for those of you who are constantly sick (and even those who aren’t) here are 9 simple things to do.

1) Drink LOTS and LOTS of water. Stay hydrated. It seems silly and obvious, but most people do not drink enough water and even less in the cooler months. I am guilty of it too! I have to consciously drink a lot of water and track it. Flush out those toxins and give your body the proper hydration to kill off any invaders. Your goal is to drink ½ your body weight in ounces of water.

2) Eat as much raw garlic as possible. Some people can chew it... and kudos to those out there who can! I cut a clove up into 1/4 pieces and swallow it. You can cut it up smaller or mince it and put in a little bit of water and drink it fast. Fresh garlic (not processed or refrigerated) has amazing antibacterial proprieties (and antifungal). When cooked, the garlic loses many of its medicinal properties so it’s important that it is fresh especially when you are sick. Take as many as you can handle. Start with 1-2 a day and work up to 3-6 in times of sickness. If you just can't even think about doing that there are garlic supplements that we have available which you take instead.
NOTE: Not all garlic supplements are the same. The way the garlic is processed and handled is extremely important. Many companies lose the medicinal value in the processing because it is heated and not protected. Make sure you use a high quality supplement and if you need any ideas let me know. We have plenty at the office (and ones you won't burp up... which is a common complaint).

3) CUT OUT the Sugars. Sugary things feed bacteria and viruses. Cut out any processed junk, no matter what it is when you are sick. I get a lot of questions about fruits—yes fruits are sugary but they contain an important factor that processed food and juices don’t… fiber! So fruits are fair game, but sugary, processed foods need to be immediately cut out when you are starting to feel sick. In 2013 I had the flu twice and it happened after 2 different weekends of eating a lot of sugar and junk that I rarely have. My immune system was lowered by all that sugary food and couldn’t fight off invaders that it could in the past... No fun but I knew exactly why it happened!

4) Take maintenance doses of elderberry (2-3/day).Elderberry Defense by Nature Sunshine is my favorite. It has elderberry, olive leaf, and D3. All of those are extremely beneficial to the immune system.

5) Drink hot water with lemon. I say this all the time to patients but it is great for so many things. It helps with digestion and has a mild cleansing action on the liver. Lemons are packed with vitamin C and also are anti-mucolytic (break down mucous). This helps tremendously during times of sickness. Drink at least 2 cups of hot water with 1/2 lemon in each.

6) Sleep! When you are tired it is for a reason. If you were sick and not tired you would keep going and going and going and your body would never get a chance to heal. You are tired for a reason. Pay attention and don't push it.

7) Get adjusted. This is something I haven't talked about much on here. Every single part of your body- every muscle, organ, tissue, gland- is controlled by your nervous system. The nervous system is our master control center and protected by your spine. When you are sick it is essential to get your nervous system checked and make sure it is properly functioning without any restrictions. There are certain areas in your spine that directly control the nervous system (any chiropractor should know where it is) and that should be specially worked on along with anything else that is restricted. If you have any questions or concerns let me know. I do light force adjusting with muscle work (very important!) to help relieve any issues you may have.

8) Don't drink cow's milk (unless its raw). Most of my patients (hopefully all) already avoid cows milk. It instantly creates a mucous producing response in the body. So when you are congested and stopped up... definitely avoid this and all dairy. You should be avoiding it anyway but that's for another day. Drink almond milk or coconut milk, but NOT soy.

9) If your sickness isn't going away... please come in and get checked. It takes me 1-2 minutes and I can see if you are fighting off a bacteria or virus and give you something that will knock it quickly. The sooner you come in when you are starting to feel sick the better.

Chronic Fatigue Syndrome & Fibromyalgia

Do you know anyone who has been diagnosed with fibromyalgia or chronic fatigue syndrome (CFS) or is that person you? It is becoming increasingly more common and I am seeing more and more people with this vague diagnosis. It gives people a diagnosis, but they never really know why or what to do. They/you/whoever will more than likely be put on antidepressants to help you ‘feel’ better or possibly muscle relaxers to help manage the pain, but I rarely, if ever, see that make a noticeable difference. The problem with me is why do people never find out WHY!?

Here is what I believe to be the reason why many people have fibromyalgia or CFS-
1) Past viral infection that is still lingering around. A lot of these people had mono, EBV, or a pretty major viral infection (hepatitis, shingles, herpes, etc.) in their younger years. I believe there also could be an undetected Lyme’s disease possibility as well.

2) Candida/Yeast is present. No you do not have to currently have a yeast infection to be full of candida or yeast. Men can have this issue too- not just women. These people have been on a lot of antibiotics when they were kids or as adults. Maybe for a bad infection, acne, sinus infections, recurrent ear infections, surgeries, etc. Maybe you were the girl who was on antibiotics for 6 months for acne. Or someone who had cellulitis and was pumped full of antibiotics which helped, but 6 years down the road they can’t figure out why your body just hurts all over and you have no energy to do anything at all.

3) Adrenal fatigue. Now this isn’t something most people may be familiar with, but it can be a root cause of fibromyalgia or also a side effect of it as well. Regardless, it needs to be addressed. The adrenals are your stress glands. If they have been hit with major stressor after stressor (major life changes- babies, new jobs/no jobs, moving, toxic relationships, divorces, major life crisis, etc.) this can be a HUGE culprit. The adrenals get knocked down so hard that they have a hard time ever bouncing back. They can also hit fatigue from never getting a chance to reboot.

For example: You used to keep going and going and pride yourself on working 7 days a week, 10 hours a day and never getting tired. That was until you hit a major wall and haven’t been the same since. You never gave your adrenal/stress glands a chance to reboot. They ran and ran until they couldn’t any more. Just like if we kept asking you to run and when you stopped you had to start back up and run again. You would be able to do that for a little while until you hit a point where you couldn’t physically move anymore. In a way, that is kind of what happens. They can’t keep up anymore.

There is a lot more that can be discussed on each point above, but that gives you a general overview. As a health care practitioner it is very upsetting to see patients feel so hopeless and on antidepressants because they will be in pain for the rest of their life. I firmly believe this is untrue if people clean up their diets and get on the correct vitamins and specific supplements (and address the possible emotional stressors that could be involved). Once that happens and the body gets a true chance to heal the Band- Aids can start coming off (aka antidepressants, muscle relaxers, etc).

You NEED nourishing foods, lots of water, good supplements to rebuild the adrenals, and address any past viral infections or candida issues. This will help lower the inflammation in your body which leads to pain. If your body is inflamed it will more than likely hurt- which is why you need to work on lowering inflammation as a whole. You need clean water and to cut out sugar and gluten (and dairy in some people). If you need a place to start, look into doing Whole30 or read the book It Starts with Food.

You are not destined to feel exhausted daily and live in pain for the rest of your life. You first have to want a change. Then get back to eating whole foods (fruits, veggies, clean meats and cut out the processed crap). Also, find the right person to get you on good quality, clean supplements. They can be LIFE CHANGING and don’t mask symptoms, but help nourish and rebuild in areas that need it. We have worked with countless cases at the office and some people saw changes in days and others in months. Those people have decided THEY ARE WORTH it. They are willing to change their diet and ditch most of the processed foods. They are willing to take supplements and do cleanses to help get rid of toxins and inflammation in their body. They have decided they won’t just patch their symptoms with Band-Aids, but start to heal at a deeper level in their body. Please don’t fall victim to thinking you are destined to pain, depression and exhaustion. Change can happen.

Simple Way to Add Coconut Oil to your Daily Routine

By now you all know that we are huge fans of coconut oil!  Coconut oil is essentially a super food for the body. It's great for the immune system, thyroid, liver, digestive system, hair, and skin. It is antimicrobial and will help kill off nasty invaders that get you sick! Its perfect for rashes and skin conditions too! 

Today we're going to talk about simple ways to sneak coconut oil into your diet every morning.  I typically recommend getting 3 tablespoons of coconut oil internally daily. Some people may think I am crazy, but fats (good healthy ones like coconut oil) are AMAZING for you!

Most people drink something warm in the morning- whether it is tea, coffee, hot water with lemon, etc. Just simply add 1 TBS of coconut oil to what you are drinking! It will melt so you don't even know you are drinking it.

The first sip is mostly coconut oil, but if you have expeller pressed you won't taste a thing.  Easy as that! It is a fantastic way to start your morning and give you a little energy boost too! It is also crucial to do when there are so many people sick. Coconut oil tremendously helps out your immune system and I have had many patients come in and swear that coconut oil is keeping them healthy even when they are around sick people. Why not give it a try?!

One TBS down… 2 more to go!

Cocoa Chili

Whoa, what a whirlwind the past week has been!  Here's a quick and easy chili to make for dinner this week, for those days that you really don't feel like cooking! You may even have all these ingredients at home already!  This cocoa chili is great for anyone on Candida Clear, or eating paleo or Whole30!  The cocoa gives it a nice little twist and rich flavor. Don’t worry, it doesn’t taste like chocolate!

Ingredients
1 medium onion chopped
Garlic- 2 cloves minced
3 TBS cocoa powder (unsweetened)
3 TBS chili powder
1 lb ground beef
3 TBS tomato paste
3 cans diced tomatoes

Directions
Sautée garlic and onions in coconut oil for 3 to 5 minutes.
Add in tomato paste, cocoa powder and chili powder.  Stir for 1 to 2 minutes.
Add in ground beef and cook for 5 minutes.  (Not all of the beef will cook and that's okay. The rest will be cooked when you bring the soup to a boil.)
Add in diced tomatoes and bring to a boil.  Then simmer for 15 minutes.

You can either enjoy right away after it cools down or put in a crockpot on low after it has boiled. I think the longer it cooks the better tasting it is!  

Cholesterol Myth

Did you know only 25% of your cholesterol comes from diet and 75% is made by your body? Cholesterol is made in the liver, digestive system and skin. If you lower your intake of cholesterol, your body actually has to kick into overdrive to make more. It has a set point and, no matter if you eat it or not, your body will make sure it gets to that level. If you stop eating it or lower your consumption, your body has to work overtime and gets stressed trying to make up for your lack of intake. Give your body a break and DO NOT avoid foods that contain cholesterol, like protein and eggs, but obviously skip the fast food fried crap.

Fat and cholesterol are NOT the problem. Sugars are the problem.

Cholesterol is the fire truck that responds to the fire aka inflammation in the body. If your cholesterol is high it means you have a lot of inflammation and fires going on which means you need a lot of fire trucks. Blaming cholesterol for issues is like blaming the fire trucks for coming to respond to the fire. As a society we are so misinformed and blaming the wrong issue. We need to stop blaming the fire trucks (aka cholesterol) and start searching for the fires (inflammation in the body).

PS - You need cholesterol to make both sex and adrenal hormones. If you have hormonal issues or concerns, you need to eat the building blocks that make them. It is crucial! Proteins and eggs are very, very, very important. Avoiding foods with cholesterol and expecting hormonal issues to resolve is like trying to build a house without a foundation. It is not going to work!

Let's stop blaming the firetruck for the fire.  Cholesterol is our friend!

Coconut Oil Pulling

Sore throat got you down? Here is a simple trick to help!

Coconut oil pulling can do wonders during the cold/flu season. Coconut oil is anti-bacterial, fungal and viral which is why it is super important to get it internally (eat it, cook with it, put it in smoothies, or put a TBS to melt in your coffee or tea). If I wake up with a sore throat I will do this simple trick and say goodbye to my sore throat!

To do coconut oil pulling all you need to do is put a tsp or more in your mouth and swish around like mouthwash for 5 to 20 minutes. Yep, 20 minutes may seem like a lot but you get used to it. (DO NOT swallow it. It is pulling toxins and gross bacteria out.)

At first it may seem strange, but once the coconut oil melts in your mouth it’s no big deal.  It will be solid when you first put it in your mouth and then it warms up to your body temperature and starts to turn to liquid. I personally would wake up and walk into my kitchen first thing and scoop a TBS coconut oil and start swishing around during my morning routine which took about 10 to 15 minutes. You want to do it for AT LEAST 5 minutes and can go up to 20 minutes.

Once you have done that make sure to SPIT OIL INTO A TRASHCAN. This is super important because if you spit it in the sink, the coconut oil will turn solid when cold and clog up your sink. So, spit into a trashcan and then immediately rinse your mouth out with hot water with a dash of sea salt or apple cider vinegar.

Swish around and then you can spit that into the sink. Brush your teeth after and you are done! Not only will your sore throat feel better, but your teeth feel squeaky clean. A lot of people do this daily to whiten their teeth. Coconut oil is amazing people!

Optional- add a drop or 2 of melaleuca/tea tree essential oil to the coconut oil before you start the coconut oil pull. Tea tree has great antimicrobial properties that are amazing for when you are sick!

Guilt Free Hot Cocoa

It seems like fall weather is here to stay, so it's time for some warm, cozy drinks!  One of my personal favorites and one of the classics is hot chocolate!  Hot chocolate carries so many fond memories for most people, I think.  The only thing - it's not that healthy for us.  Have no fear though!  A healthy version is easy to make and you can get rid of that instant hot chocolate powder that is made up of all sorts of crazy unnatural, processed junk.  Get ready to get cozy with this simple, healthy hot chocolate!

Ingredients
3 Cups unsweetened Almond Milk
My personal favorite is Whole Foods organic unsweetened almond milk. It seems much creamier and richer than all the other brands I have tried. They are usually available in 2 packs which saves a little money. 

2 TBS Cocoa or Cacao powder
The difference between the 2 is that cacao powder is considered raw - meaning it is subjected to low amounts of heat which does not ‘cook’ any of the antioxidants away aka cold pressed.  Cocoa on the other hand has been processed in heat.  Cacao is very high in antioxidants and is considered a super food for this reason.  Cocoa does not have as many antioxidants due to the heating process.  With this being said, you are heating up your hot chocolate so the cacao does not remain in its raw state.  So there really is no benefit to using the cacao over the cocoa in this recipe.  If you were making a cold drink or not heating or cooking with it, cacao would be a much better option.

2 TBS Honey, Xylitol, or Pure 100% Maple Syrup (Aunt Jemima doesn't count!!)
For anyone using xylitol (people on Candida Clear) it may need a little bit more.  Just do a little taste test to try it out first.
1/4 TBS of Cinnamon

Over medium heat mix the almond milk and cocoa/cacao powder. Let it heat up, but not boil. I probably kept mine on the stove for 10 min total and stirred occasional. After it's nice and warm take it off the burner and let it sit. Add in your cinnamon and sweetener (xylitol, honey, or maple syrup) at this time and stir. The clumps of cocoa will continue to dissolve the longer it warms up. 

Let it sit for a couple minutes and stir occasionally. Enjoy!!
 

Nashville’s Birthing Resources and Classes

We’re talking babies again! So far we have covered: birthing facilities/options, doulas, and lightly talked about birth plans. Now we are going to talk about childbirth classes, lactation consultants, and vaccine choices.

The old saying of “You don’t know what you don’t know” is so true when it comes to pregnancy and birth. Pre-pregnancy me found the thought of childbirth classes silly.  Who needs to be told how to breathe?! We’ve seen it done in movies thousands of times over! Pregnant and ‘crunchy’ Becca, however, quickly learned I was so naïve. Sure, if you aren’t too concerned about pain management and want your epidural (which is totally fine!) there aren’t as many options you really need to worry about. If you, however, are someone that is really trying for a natural birth you get to choose between Hypnobabies, Hypnobirth, Bradley Method, Lamaze, Birthing From Within, and many others.  Who knew!?

All of these methods have their benefits, so it really is a matter of finding which works best for you and your birthing partner. Ask yourself how you respond to pain, how you manage pain, and what you picture yourself doing during labor. Many women have a visual in their head of what that delivery room activity looks like and that can really help narrow things down. We chose Hypnobabies (I didn’t know there was a difference in Hypnobabies and Hypnobirth at the time) Home Study. Admittedly, I didn’t really stick with it and never even broke it out during delivery, but have heard the in-person classes are far more valuable.

There are also many other classes offered in our area. These include Newborn Care, Sibling Care, and even breastfeeding courses. The one course I really regret not taking last time was the nursing class. I really went through pregnancy thinking, “nursing is natural, you just put the baby to your breast and he/she feeds.” Remember that saying I mentioned earlier about not knowing what you don’t know? Yeah I learned quickly after delivery that Lactation Consultants are true angels!

Because my labor was so long and had some complications, nursing was affected a bit. Add in a small lip tie and lots of food sensitivities and it was a perfect storm for frustration, tears, and prayers. Since I delivered at Vandy, I had the ability to go back and utilize their lactation services a few times after leaving the hospital and this helped a ton! After a few months, I then started attending a group called Weigh to Go Baby. Mothers met with their babes and we weighed the babies, nursed, and then weighed again to measure how much milk the babies were actually getting. This was super helpful for me to see that he was getting enough.

There are also private companies that offer lactation services. Most everyone in our area that has a baby knows the name Kate Cropp and I highly suggest her group! She is wonderful and so knowledgeable. Then there is also La Leche League. Depending on what area you live in, you can attend the group meeting and get a load of valuable help and info. Another source to use is www.KellyMom.com. This site is great if you want to read info online, check how often you should nurse at any given time, and get answers to many other random nursing questions.

Now, to a topic that ruffles a lot of feathers - vaccine choices…yes I said choices. Because it can be such a sensitive topic, I am going to keep this one pretty light. Regardless of your stance, as parents we are all on the same side - making a choice that we know to be in our child’s best interest. Period. Anytime a decision involves possible mandates and those mandates involve corporate profit, we should all be able to make an informed parental choice and go from there. 

I’ve had people ask my thoughts on vaccinations or what we chose to do.  While I answer their questions, my biggest push is to make sure they make an informed decision. Don’t just read one side of the argument or listen to one person’s opinion, take the time to read both sides, read vaccine inserts, watch movies, read books, ask your pediatrician. After all of that, then decide where you stand on everything. I’m a big supporter of having an open mind - I wouldn’t be in an alternative field if I wasn't!

In the state of Tennessee you can be vaccinated fully on schedule, vaccinate on an adjusted schedule, or choose to avoid vaccinations with a religious or medical exemption. The choice is completely yours as the parent. This goes for any vaccinations at birth, too. The Hepatitis B and Vitamin K vaccines are the two most widely discussed after birth choices, along with the ‘eye goop’. Until July 1 st , 2016, it was actually a misdemeanor in our state to opt out of the antibiotic eye ointment, although many hospitals did not enforce the charges. Many women feel that the routine procedure is not necessary if the mother was not put at risk for Gonorrhea or Chlamydia and tested negative for it during pregnancy. As for the Vitamin K shot, some women choose to use liquid vitamin k drops on a designated schedule to help boost baby’s levels - the most popular brand of drops is from our Biotics line.

These are all big decisions as a parent! Do your research, find where you stand, and then find a doctor that you feel not only comfortable with medically, but that also supports your decision. Just as some parents look for pediatricians with separate sick waiting rooms and Saturday office hours, many look for doctors that do or don’t support vaccinations across their patient base.

Nashville Birth and Babies
www.nashvillebirthandbabies.com

Nashville Birth Network
http://www.nashvillebirthnetwork.org/

Vaccine Inserts
http://www.vaccinesafety.edu/package_inserts.htm

My Favorite Guilt Free Salad Dressing

Photo: Tessemae

It's always better to make your own condiments and salad dressings, but sometimes we just don't have the time!  I've found a brand that is both tasty, good for you, and available in your local grocery store.  

Tessemae’s is one of my personal favorites. The story behind the brand is so cool, and they're committed to healthy eating and healthy living. Not to mention, everything is all natural and Whole 30 approved! You can find them at Kroger’s or Whole Foods in the refrigerated section by the boxed salads. If you want to see the whole line of dressings/sauces visit their website.

My personal favorites are Lemon Chesapeake, Lemon Garlic, Balsamic, Mild & Hot Buffalo Sauce, and BBQ Sauce. I haven’t tried them all and there are many more flavors online compared to what is in the store! I won’t lie the ranch was kind of stretch, so if you are a ranch person I would try something else.  It wasn’t quite like I was expecting. The other ones above are much much better.

I use it on my salads, season my chicken or dip veggies in it.  I love carrots and celery dipped in lemon garlic! Check them out at the grocery store or online and let me know what you think!

Simple Trick to Soothe Cradle Cap

Coconut oil is gentle and safe for infants and helps ease the itching, pain, redness, and flaking associated with cradle cap.

Gently massage coconut oil on your infant’s scalp and let it soak in.  Wherever they are laying, you may want to put an extra blanket or sheet down to prevent any oil spots.  After it has been in their hair/scalp for 20 minutes you can gently brush out any flakes you see.

Coconut oil is also great for skin rashes, dry skin or eczema, diaper rash and much more!  Just put a little over the affected area. It is a great way to nourish their little skin, as well as heal up whatever is going on!

Nashville’s Birthing Centers and Other Options for ‘Crunchy’ Mamas

This past weekend I was talking to my sister back home in Illinois. It is a really exciting time in our family because both she and I are having little girls and are due within just a few weeks of each other. As we were talking, the usual topic of pregnancy and delivery came up and it made me realize how fortunate I am to live in an area that has so many resources for pregnant women and new moms. The town I come from back home has wonderful healthcare, but the network of doulas, midwives, and other birthing resources are really just starting to gain traction. Since becoming pregnant, I’ve had patients ask me many questions about my choices, plans, and options; so I thought a blog post would be a great way to give our patients some resources. It’s a bit long, so grab a glass of water and get comfy!

I grew up with the typical picture in my mind of what delivery looked like. You lie in a bed, get an epidural and then the baby comes out. After becoming more holistic and naturally-minded, I realized there is a whole other world out there. Led by the push from the Vanderbilt Midwives, Nashville has had at least one hospital that has offered laboring tubs for a few years now. In the last couple of years since I had our son, Vanderbilt is no longer the only hospital with that option. Women wanting a hospital birth with a natural approach, now have the option of midwives and laboring tubs at both Vanderbilt and St. Thomas Midtown (formerly Baptist). While you still can’t birth in the tubs at either hospital, I can say from experience the tubs help tremendously with pain regulation during labor. Even if you find yourself not able to get one of the tubs, the midwives staff is very open to letting you walk, move, take a warm shower, and try other means of pain management.

Up until 2013 women in this area had only two options if they didn’t want a home birth and didn’t want a hospital birth-and neither option was very close to home. The Farm in Summertown is a nationally- known resource for natural births and home to the famous Ina May Gaskin-she has a few books that I highly suggest reading if you want a natural birth! While this is a great and valuable option to have so near us, it is still about 65 miles from Cool Springs and this scared me off the first time around. The other option women had was to drive to the Infinity Birth Center in Cookeville-still over an hour away.

In 2013, Baby & Co opened their doors on West End. With their opening, women in our area now have a close option for a natural non-hospital/non- home birth. Women that choose to birth there can labor AND birth in the tubs, the rooms are very ‘home-y’, and your post-partum stay is only 6-12 hours. The center is staffed by Certified Nurse Midwives and one of my favorite midwives formerly on the Vanderbilt team -Lauren Drees - is there and she is so, so amazing. Baby & Co was a serious consideration for us this pregnancy, but because of the trust and relationships I built with the Vandy Midwives last time and the grace they gave to allow me to have the birth I wanted while in a hospital, we stuck with the Vandy Midwives again this time.

The other option women have is a home birth. This option can have the least interventions and the most peace for many mamas. You can truly assemble your birth ‘Dream Team’ and be in the comfort of your home the whole time. Labor tubs are also available for rent or purchase so you can literally birth anywhere you feel most at ease in your home. Women that choose this option most always have a midwife for prenatal, delivery, and postnatal care; a doula; and a support person. I have known friends to also utilize their chiropractors and practitioners of other healing mechanisms like acupuncture to help the ease of delivery, as well. If you know you want a natural birth, don’t want to leave the comfort of your home, and are fine not being in a hospital-this is a GREAT option for you!

With this pregnancy I am using a new resource I didn’t take advantage of the first time-a Doula! Vanderbilt Midwives offer free volunteer doula services during delivery on an on-call basis, so I was exposed to the benefits with the first pregnancy. For whatever reason, I just never hired one and figured we would just use the on-call doula when we got there. My labor wasn’t exactly textbook and didn’t go as planned-I don’t know why I thought it would- so I never got to take advantage of the on-call doula either. This time around I knew it was a must-have and we have teamed with Whitney Cantrell of Nashville Doula Services. We are blessed to have many doulas in the Nashville area. Some operate on their own and others are in a group. We chose Whitney because of a referral from our son’s pediatrician and I must say she is so great!

Doulas are a valuable asset during delivery to help you with different birthing positions, natural pain management options, and to be that voice of reason and knowledge when you and your partner are in the thick of things. I don’t know about you, but I wasn’t remembering every birth wish and desire I had in our birth plan when we were in hour 20 of active labor. Nashville Doula Services also has other services they offer and packages to take advantage of on their website (I will list all resources at the end of this post). One thing I haven’t stopped bragging about to my sister is the Postpartum Care. With my first delivery, I was very blessed to have my husband home for a week, my mother-in- law stay with us for almost a week, and my mother stay with us as well. All were very helpful while I adjusted to this new life. My only hang-up was the lack of time alone and independence I had during that time. With Nashville Doula Services, I am using a package that offers postpartum care along with the family help. You can use it in chunks of time with a minimum of 4 hours each time. The doula comes over to help watch the baby while you shower, sleep, stare out the window, or… stuff your face with chocolate. She will also help with light household items like putting dinner together for you.

We’ve covered many of the prenatal and birthing options that are at our fingertips in the Nashville area. No matter what location you choose to birth in, make sure to write down a birth plan that you feel confident with. One that includes the atmosphere/vibe you want in the delivery room, your wishes for pain management, your wish for or against an episiotomy, and what you would like to happen immediately after the baby comes. There are many templates out there to work from. Just Google ‘Birth Plan’ and find one that flows well for you. Some ideas for your birth plan that I used are:

‘low lights’
‘calming music’
‘ability to eat light snacks and drink water when desired’
‘labor in the tub’
‘no one speak directly to me about epidurals, relay everything through my husband’
‘ability to push in any position I find comfortable’
‘skin to skin for at least 30 minutes with delayed cord-clamping after baby’s arrival’

Whatever location you choose is right for you, ask many questions and make sure you feel confident and comfortable with your choice. The biggest thing for me was to make sure I felt listened to and respected going into the delivery. I didn’t want to feel forced into anything. Thankfully I never felt that way and the Vandy Midwives supported me even when there was a push from an OB for a C-section almost 24 hours after arriving at the hospital. Most importantly, if your delivery doesn’t go as planned and you end up with an epidural or a c-section- DON’T BEAT YOURSELF UP! You are still an incredible mother that carried your baby for 9 months, made positive choices for his/her care, and did what you could to birth as naturally as you wanted.

Stay tuned for the follow up post on birthing classes, lactation consultants, vaccines, and other postpartum choices!

Vanderbilt Nurse Midwives
www.vanderbiltnursemidwives.com/

Infinity Birth Center-Cookeville
www.infinitybirthingcenter.com

Baby & Co
www.babyandcompany.com

Nashville Doula Services
http://nashvilledoulaservices.com/

The Farm-Summertown
http://thefarmmidwives.org/

Natural Makeup Remover

Our old trusty friend... coconut oil! Can you tell we're a huge fan of this stuff?

It works better than any makeup remover I have ever used, especially with the black eyes I get from my mascara.  It's cleansing and moisturizing - all in one!

To start, rub coconut oil on your eyes, lips, or all over your face.  Then, take a warm washcloth and let it sit on your face for a bit.  This will help to melt away any excess oil.  I usually do this a couple times, then wipe everything clean. All the makeup will magically disappear!

It makes your skin super smooth and refreshed. Plus, an added bonus of being very nourishing to your eyelashes too. A win, win!

Soy Sauce Replacement

A lot of us integrate soy in our diets with soy milk, soy sauce, tofu, etc.  Did you know that soy isn't great for you?  It is something I have most people avoid.  

Soy is a phytoestrogen meaning it mimics the estrogen in our bodies.  Since there are SO many phytoestrogens and xenoestrogens (these mimic estrogen too- things like pesticides, plastics, etc.) out there that our bodies are constantly getting bombarded by, it is best to be aware and limit your exposure.  There are some great alternatives to your favorite products that contain soy.  If you are drinking soy milk please ditch it and try something like almond milk or coconut milk.  Also, never give any infants formula with soy or soy milk!

For soy sauce there is this great thing called coconut aminos!  We love it at my house.  It's a great soy sauce alternative and, honestly, I think it tastes better.

You can get this at Whole Foods, possibly Kroger, your local health food store and online stores like Thrive. It really tastes great on anything!

Try it on our Quinoa Fried Rice or Easy Asian Stir Fry recipes!