Category Archives: Eat Holy

Intermittent Fasting For Women – results & tips

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Intermittent Fasting For Women (while Breastfeeding) – results & tips

 

Well I thought I would give an update. It’s been about three weeks since I began intermittent fasting. So far I’ve lost about eight or 9 pounds. The weight-loss has been rather effortless.

I’ve begun jogging in the evenings. But only about two or 3 miles. Sometimes I run hills/intervals & sometimes I just barely jog. (Some nights I only feel like walking and do that.) I do this after I’ve eaten (after my eating window has closed). I do this for two reasons:

1. To supress my appetite in the evenings when I’m more likely to snack (outside of my eating window)

2. To burn through my glycogen stores so that I will be burning fat sooner/longer.

 

Wanna read my other posts on intermittent fasting for women/while breastfeeding?

http://runholy.com/intermittent-fasting-breastfeeding-round-2/

http://runholy.com/intermittent-fasting-while-breastfeeding/

http://runholy.com/intermittent-fasting-while-breastfeeding-2/

A Typical Day Fasting as a Breastfeeding Mom

9 AM wake up & nurse Kate

9:10 AM change Sofia and begin making her breakfast

9:20 AM make my coffee (Americano with 1/2 tbs coconut oil)

have “breakfast” with Sofia

do activities with girls, clean house, read

11AM nap time for girls

stay busy while they nap usually reading, listening to teaching, or cleaning, journaling

12:30 nurse Kate

wake up sofia

make lunch for sofia

make lunch for me

1PM EEEEEEEAAT

activities with Girls: long stroller walk, play outside, run errands, playground, etc

*dessert chai tea break

4PM nurse Kate & Sofia quiet time

make dinner

7PM eat dinner

bathtime & put girls to bed

8PM have a dessert or candy

nurse Kate

9PM jog/run/walk

shower, relax

11PM bed

 

10 Tips for Intermittent Fasting for Women

I’ve had the most success with the following tips & strategies:

1.  Try not to eat a ton after lunch. 2. Eat a nice sized, high protein lunch

3. When it’s time to not eat whether you are trying to not overeat during eating window or during fasting, have lots of different gums. (I’ve found wrigleys winterfresh to be the best at suppressing cravings.)

4. Get a fun cup with a straw & drink ice cold water all the time and especially when you are feeling hungry.

5. Tea, coffee, repeat! Savor it.

6. Stay busy. The extra time and energy fasting gives you can be used to do so much. (I started taking an online class.)

7. Don’t deny yourself during eating times.  You are really working the self-control/self-denial muscle during fasting times. Go ahead and give in to cravings during eating window within reason. One day, I had 3 cookies & half a pint of ice cream. I still lost weight that day. You won’t want that all the time or everyday. But if you do, it probably won’t hurt you.

8. Pay attention to healthy cravings. On that same note, if you are craving a veggie stir fry with coconut milk, couscous, and garbanzo beans -have THAT. Craving brocolli? Mangoes? Eat that. Fasting makes you much more in tune with what your body needs.

9. The power of later. If you are really wanting something at night pr when you wake up. Just tell yourself you will have it later.  You’re not telling yourself no just “not now”. That is so powerful.

10. Weigh every day or every other day. The scale will probably be going down every day. This is very encouraging & really empowers you through fasts.  If it stops going down, shorten your eating window until it starts again. Also, take before & after pics. They are really the best for measuring change.

 

 

 

 

 

Intermittent Fasting and Breastfeeding: Round 2

Intermittent Fasting and Breastfeeding

Okay so here I go again.  I’m about 3 months postpartum and ready to actually make this pregnancy fat vacate the premises.  I battle between being okay with it and miserable.  But in the end, it’s my gluttony that wants it to be okay (and I can’t buy a new wardrobe anyway just to serve my love of poke cakes).

I began intermittent fasting once again about 12 days ago.  In that time I have lost nearly 4 lbs.  You can say this is water weight, but this “water weight” was not moving through days of clean eating and high intensity interval training workouts like Insanity.  I have been stuck at a weight that I’d rather not say.  Every time it would get below aforementioned unmentionable number it would bounce right back up.  With this way of eating, I feel I have gained control of the scale AND my eating/cravings/gluttony/etc.

Okay so you can follow really any diet

My results after first baby.

My results after first baby.

.  If you like to eat low carb, eat low carb.  If you like to eat clean, do that. If you like donuts every “morning” for breakfast, you can do that (sort of- more on that later).  I choose to eat a fairly large meal most days as my first meal and it usually consist of eggs. That’s really my only consistency.

This way of eating does not say what to eat.  It says when to eat.  You have a window of eating.  In this time you eat nearly the same amount of calories that you normally would.  It’s just that the amount of time that those calories are spread across is smaller so your meals are larger (and more satisfying).  I also find that denying myself during those mini-fasts each day strengthens my self-control muscle.  And shrinks my appetite.  So, that when I have the option to “feast” I usually just eat normally.  (This happened for me around day 7.)

I will add also that my chosen method of intermittent fasting is lean gains or 16/8. I don’t follow this strictly.  In the beginning, I continue to shorten my eating window until I get the desired effects & weight loss. My sweet spot is about a 6 hour eating window. I usually eat between 1:30 and 7:30 or 8:00.

The Reason IF is a Good Diet for Postpartum Breastfeeding Moms

You are strengthening that will-power, self-control muscle.  This is a muscle that along with your own physical muscles atrophies during pregnancy.

Intermittent fasting breastfeeding

Day before delivery (baby 2) and day after.

The reason I think this diet works great for losing postpartum weight is because like I said: You are strengthening that will-power, self-control muscle.  This is a muscle that along with your own physical muscles atrophies during pregnancy (for most of us mortal women).  After months of never telling yourself “no” (understandably), it can be a real challenge to get back to the reality of some self-denial.  Feeling hunger and saying no for many hours strengthens this ability. It’s much easier to tell yourself no when “yes” is just around the corner like pushing yourself running up a hill is easier when you know there is a downhill coming.

Feeling hunger and saying no for many hours strengthens this ability. It’s much easier to tell yourself no when “yes” is just around the corner…

Also, and along these same lines, you are able to eat more satisfying meals including dessert if you want.  It’s difficult to eat 1500-1800 calories (the recommended caloric restriction recommended for breastfeeding moms that want to lose weight) if you spread those calories over 18 hours, 3 meals and 3 snacks.  But if you are eating two large meals or one large meal, then we are talking 800-1000 calorie meals.  That is a ton of food if it’s clean food!  And a good-sized portion even if it’s not.

So you are sort of hitting it from both angles.  But then there is another thing that happens.  Because of the biological effects of fasting each day, your appetite and cravings change.  You suddenly find that even though your eating window opens, you’re not really feeling that much urgency to eat.   And you’re craving mango-topped tilapia and rice! Yesterday, for example, I was craving oatmeal with brown sugar and butter.  So I had a big bowl for my first meal.

Another reason this works great for breastfeeding moms is the rate of weight loss.  It is between 1 & 2 lbs per week which is completely healthy for baby.

Intermittent Fasting, Breastfeeding, and Hunger Hormones

And lastly… Intermittent Fasting helps you take charge of those dang hunger hormones!!! 

And lastly… Intermittent Fasting helps you take charge of those dang hunger hormones!!!  In pregnancy and breastfeeding there is an increase in the hunger hormone called ghrelin. There is also an increase in insulin-resistance (or lowering of insulin sensitivity).  And although Human Growth Hormone is elevated by pregnancy and breastfeeding, there is evidence that the effect is compounded with fasting.

Ghrelin. This little devil is what makes you STARVING after a breastfeeding session.  It definitely works against any fat loss goals during the first 6 months of breastfeeding.  Usually ghrelin levels begin normalizing at around 6 months post partum, and this is why breastfeeding moms tend to lose the most weight between months 6-12 versus formula-feeding moms that tend to lose it sooner.

During the last half of pregnancy, your insulin sensitivity begins to plummet so that your body can beginning building up those lovely fat stores that will feed and nourish the coming baby.  This causes you to crave sweets and simple carbs and at the same time causes your body to turn those simple carbs to fat faster. IF (intermittent fasting) will normalize your insulin sensitivity hence why your craving change.  This will also affect how your body utilizes the simple carbs that you DO eat.  (By the way, speaking of delicious carbohydrates…IF suggest eating these carbs at the end of your eating window, later at night which is when I normally crave them.  It allows more time for the fasted stated to eat through those.)

And lastly, HGH or human growth hormone.  Remember when people used to inject or ingest this and then starve themselves aka fasting to lose a massive amount of weight quickly.  (Are people still doing that?)  Well, I confess I actually haven’t studied the science on this one. It’s something about survival of the baby making the body release fat stores more readily.  But I know that these levels are already elevated in pregnant and breastfeeding women.  So, IF would only heighten these levels causing an even greater fat burning effect.  Also, you are fasting every day so those hours would be optimized for fat burning.

Links on Hormones and Intermittent Fasting

Modern science has confirmed there are many good reasons for fasting, including:

  • Normalizing your insulin sensitivity, which is key for optimal health as insulin resistance (which is what you get when your insulin sensitivity plummets) is a primary contributing factor to nearly all chronic disease, from diabetes to heart disease and even cancer
  • Normalizing ghrelin levels, also known as “the hunger hormone”
  • Promoting human growth hormone (HGH) production, which plays an important part in health, fitness and slowing the aging process

http://fitness.mercola.com/sites/fitness/archive/2012/05/04/fasting-effects-on-human-growth-hormone.aspx

 

The entrainment of ghrelin is part of what makes the 16 hour fast so easy after a few days adaptation. ..”If you eat all the time, ghrelin secretion will not be well controlled,” said Silver, the paper’s lead author and the principal investigator of the study.”

http://www.leangains.com/2009/08/ghrelin-and-entrained-meal-patterns.html

Energy & Intermittent Fasting: Something all Breastfeeding Moms Need!

Right now I’m typing  with one hand, rocking Kate with the other.  Sofia is rustling from her nap. I need energy to keep up with these two!  I guess every body needs extra energy, but breastfeeding moms especially whether you’re a new mom or two under two or mom of four.   The times of fasting, you don’t have to devote to putting together a meal.  One less meal every day really adds up to quite a bit more free time.  Plus, don’t ask me why but there is an increase in natural energy, creativity, and heightened mood & awareness.   These are very valuable weapons to add to your mom arsenal any mom will tell you.  I usually break my fast after nap time and after I have prepared lunch and fed it to my toddler. It works out great.

 

Links to my previous posts on Intermittent Fasting and Breastfeeding

And another post on intermittent fasting and breastfeeding

For a list of FREE and CHEAP resources on intermittent fasting specifically for women.

 

Stay tuned.

I’m entirely too embarrassed to post my before and afters until my after gets a little back to pre-baby/normal.  But in a couple weeks, I will most likely post an update which includes progress photos.    I also plan to post some very necessary tips for success that I didn’t have time to post here now.  I’ve got two babies screaming.  Gotta go!

 

Lose Weight Postpartum Intermittent Fasting While Breastfeeding

intermittent fasting while breastfeedingLose Weight Postpartum | Intermittent Fasting While Breastfeedimg

My Postpartum Weight Loss Journey

I was warned off immediately from fasting while breastfeeding even intermittent fasting such as eating during a 6 or 8 hour window (fasting for 18 or16) or a full 24 hours once/twice a week. As for intermittent fasting while breastfeeding, since I wanted to begin IF while nursing, I first considered things like established milk supply and breastfeeding history.  I was oddly lucky in that no matter how much I exercised, or how little I ate, I kept a steady oversupply of milk.  I also wondered about the fact that there are women who have breastfed just fine during famines. I personally think the whole you must eat an extra 500-800 calories while breastfeeding is slightly over exaggerated. And I think trying to eat that way contributed to my having a hard time losing the baby weight. I probably could have maintained my normal eating of around 2200 calories and still nursed. But of course, this is all based off my personal experience with breastfeeding, I definitely wouldn’t recommend this for a mom who may have trouble with nursing. Source

Here is a link to my first week’s experience in Intermittent Fasting while breastfeeding.

And my personal journey to lose weight postpartum

The benefits of intermittent fasting such as Lean Gains and Eat Stop Eat method are inticing to me. Since I wanted to begin intermittent fasting while breastfeeding, I decided to research what the possible effects would be to my milk and milk production as this is my first concern.

Intermittent Fasting While Breastfeeding: Milk Consistency

It seems like many people suggested my milk would turn to crap or poison if I began a fast that was longer than 16 hours.  I decided to look at some studies that studied the makeup of lactose/milk after a fast like this.  Here is some info from one study done on Muslim women fasting during Ramadan. Muslim women, while not required to fast, often fast during Ramadan (which is 40 days long I believe).  This would be a dinner to dinner type of fast that programs like Eat Stop Eat purports.  Here is a clinical study done on the quality of breast milk of fasting moms:

In one such study conducted in the UAE at Muwajihi Primary Health Care Clinic, milk samples were taken from healthy breastfeeding mothers, during and after Ramadan. It was discovered that fasting did not significantly affect the level of “macronutrients”. These are nutrients needed in large quantities for growth and energy – namely proteins, carbohydrates and fat. Fasting did affect the level of “micronutrients” – but these are by definition only needed in small quantities, such as magnesium, zinc and potassium.

Sharjah Baby Friendly Emirate Campaign, remarked, “Breast-milk is incredibly resilient, and can retain its major nutrients even during fasting. It’s crucial to maintain the same breastfeeding pattern during Ramadan, to give the baby a sense of continuity and rhythm. If a mother chooses to fast, it’s vital that she replenish her nutrients with a balanced diet encompassing all the major food groups when she breaks her fast each day, and revert to her normal eating habits immediately after Ramadan.”

Here is a study on fasts LONGER than 24 hours. This study was done on breastfeeding moms with babies of 1-6 months old.  They took samples from 2 days before and immediately after the mom did a fast of longer than 24 hours. The changes to the makeup of the milk were as follows:

  • Sodium, calcium, and Protein increased
  • Phosphorus and Lactose decreased
  • Triglycerides (fats) were unchanged

After reading about milk consistency of hindmilk & foremilk like here:

This higher-fat hindmilk mixes with the high-lactose foremilk and baby receives the perfect food, with fat calories for growth and lactose for energy and brain development. (1), (2) However, when milk production is too high, baby may fill up on the foremilk and then have difficulty digesting all the lactose that is not balanced by fat. This is known as foremilk/hindmilk imbalance or oversupply.

So the lesser quality foremilk, is higher in lactose.  It would seem that the milk is changing it’s makeup. Rather than increasing the triglycerides which were unchanged, the protein is increased.

Intermediate Fasting While Breastfeeding: What about Milk Supply?

Okay.  Another thing that even a lactation consultant told me is that my milk supply might be immediately & permanently effected by fasting (meaning it would  go down). I also researched this in another study,

the increased glucose demands of lactation are met by increased GPR as a result of increased glycogenolysis but not GNG (non-carbohydrate) or by increased use of FFA. During feeding, lactating women handle oral carbohydrates normally but have increased insulin sensitivity.

What the heck do all those big strange words mean????

GNG stands for Gluconeogenesis and is usually associated with ketosis (like when you’re on a low-carb diet). This process was actually 50% higher in the fasting lactating women.

Glycogenolysis is the breakdown of glycogen to glucose.  The speed of this process is GPR

GPR stands for glucose production rate.  Where glycogen/sugar is made more available by being made faster into glucose in the liver.

FFA stands for free fatty acids which basically just means fat.

* the increased insulin sensitivity is interesting to me.  This is always a good thing.  It’s how you’re body reacts to sugar in the blood and keeps it in balance.  It’s always good for this to be increased. After a fast, these moms were left with this good quality.

More from this same study: the primary, but not exclusive, source of milk lactose, is plasma glucose.   Lactating (L) women may provide approximately 60 g of their glucose pool to meet their infants’ milk (lactose) demands.  Basically, there are four factors or possible adjustments the body can make to the fasted state.

1. The breastfeeding mom has to produce more glucose than a non-breastfeeding mom

2. The breastfeeding mom has to reduce her own body’s use of glucose (ketosis starts sooner)

3. The breastfeeding mom could develop low-blood sugar.

4. Or milk production could go down.

This study found that…

the primary mechanism for maternal adaptation to short-term fasting is decreased maternal glucose use by the early development of ketosis and fatty acidemia, thus maintaining a glucose supply for milk production and a constant                  milk supply for the infant.

So ketosis begins sooner and milk supply is not affected.

 

Other sources:

BBC on Intermittent Fasting and Here also

KellyMom on Breastfeeding while Fasting

 

 

 

Zucchini Pizza Bites Recipe: Fast, Fresh, Five

Zucchini Pizza Bites Recipe: Fast, Fresh, Five

I LOVE this zucchini pizza bites recipe!  I think I first found this recipe on skinnytaste.com. I make it all the time.  It’s healthy and fast! You could also substitute any kind of sliced squash too (if you like that better). I’m blessed to have an Italian husband who makes amazing sauce.  This is an all-day ordeal. And the sauce is amaaaazing. I usually make this recipe a lot with his leftover sauce. But any spaghetti sauce will do for the zucchini pizza bites recipe.

What you need (Ingredients):

2-3 Zucchinis

Spaghetti sauce

Olive oil or Olive oil spray

mozzarella cheese

Salt & Pepper

 

Turn your oven on broil.

First, I slice the zucchini.  I slice it diagonally so that the surface area on top is bigger.  (Zucchinis seem to be a little on the small side when I buy them.)

Lay the zucchini slice out on a nonstick pan. Then I take an olive oil spray and spray the tops of the zucchinis.

Next I dust the slices with salt and pepper.  Put the pan in the oven. After about 3 minutes.  Flip them. And do the same with the other side (olive oil drizzle or spray & salt/pepper).

Last, top them with sauce (I heat mine for a minute in the microwave.) and mozzarella cheese.  Put back in the oven for about 1 minute or until the cheese is melted.

 

zucchini pizza bites recipe

MMM! Even my husband likes these, and he’s a picky eater (especially when it comes to veggies).zucchini pizza bites recipe

I make these around 1pm and snack on these zucchini pizza bites all afternoon. Then I eat less at dinner and am full of healthy zucchini with all of its good fiber & nutrients all day.

zucchini pizza bites recipe

Taking Xyng While Breastfeeding: Why I Chose to Take Xyng

taking xyng while breastfeeding

Taking Xyng While Breastfeeding: Why I Chose to Take Xyng

taking xyng while breastfeeding

xyng ingredients

These are my personal views and research on taking Xyng while breastfeeding: Since I was catching some flack over my decision to take Xyng, a supplement that contains stimulants/caffeine while breastfeeding my 8-month old, I decided to write a post regarding my reasoning for doing so.

First off, let me tell you that my reason for taking Xyng is not weight loss although that is a pleasant side effect. But I would not put my baby at risk for a 10-lb weight loss.  Secondly, this supplement I believe helps me to be a better mother.  And thirdly, there is no proof whatsoever that this supplement will cause any harm to my nursing babe.

I have ADHD.  I have taken medication for a good part of my life. When I knew I was going to possibly be “trying to conceive” I stopped taking my meds.  I used running and caffeine to “control” the symptoms. This was difficult, but I did not work during my pregnancy and this helped.  It also helped that I could blame “pregnant brain” for a lot of my forgetfulness.  The first couple months postpartum were okay because I had a high dose of adrenaline running through my system.  (God’s gift to newborn moms) But then this time passed, and I found myself in a position in the most important job of my life.  An infant relied upon me to pay close attention to her every move and remember to meet her every need.  And oh ya it needed to be in an orderly way because consistency is good for her.

Hmmm…

Then there was another factor.  She relied on me for nutrition.  My body was the source of almost all of her sustenance as I was nearly exclusively breastfeeding. So, I began my research on the risks of taking a supplement that helped me with mental focus, clarity, energy, and mood.

Taking Xyng while breastfeeding:  Alcohol

Even while breastfeeding, I drank 1-3 glasses of wine on a regular basis.  It helps me to relax and sleep at night. Xyng also helped me to relax and sleep at night. It causes an increase in serotonin which also causes an increase in melatonin which helps you sleep better at night. It also gives me more control of my choices (compulsivity).  The outcome of this is that I have cut my drinking of alcohol in the evenings to nearly zero.  Here is some research I found on alcohol and breastfeeding:

ALCOHOL

Social factors:

A significant number of women between 14 and 39 years of age drink alcohol regularly (at least one standard drink per week) in many countries. A Norwegian study (Alvik 2006) reported that 80% of women breastfeeding a 6-month old used alcohol. They had, however, reduced by half the amount of alcohol they used to consume prior to pregnancy. Relatives, friends and health professionals for many years have recommended that breastfeeding mothers have a glass of alcohol to relax of an evening, purporting it to increase milk supply and perhaps even breastmilk quality. This is erroneous.

Transfer of alcohol to the infant:

Alcohol readily crosses into breastmilk by simple diffusion, achieving levels approximately equal to that in the maternal blood stream.

Alcohol flavours the breastmilk and changes the smell of breastmilk. (Mennella 1992)

Effect of alcohol on lactation:

Oxytocin release, necessary for the milk-ejection reflex to function is inhibited, or at least partially inhibited, after 2 standard drinks of alcohol. (Mennella, 2005)

Milk volume is reduced by about 23% after one standard drink of alcohol. (Mennella, 2005). Note that alcohol in any form (beer, stout, wine, etc) is NOT a galactagogue!

Caloric value of breastmilk is unchanged after ingestion of alcohol.

Effect of alcohol on the infant:

Due to liver immaturity, infants detoxify alcohol at about half the rate of adults until they are at least 3 months old. Alcohol exposure to a younger baby can be far more detrimental than to an older infant.

1 standard drink per day has been associated with a decrease in psychomotor development in some studies, but not all. Binge drinking (5 standard drinks) weekly has the same effect. 1 standard drink results in the infant suckling more but getting less milk and becoming mildly sedated. In the 4.5 hours following ingestion of alcohol in breastmilk, infants were found to be more wakeful. (Mennella 2001A)

Effect of alcohol on the mother

More than 2 standard drinks at a time can impair the mother’s judgement and functioning. Regular alcohol consumption is often associated with depression and fatigue. The diet of a woman who drinks regularly may be deficient in nutrients.

Counselling the mother who consumes alcohol

Discussion should include:

  • minimising alcohol exposure to the infant for at least the first 3 months of life

  • choosing low alcohol drinks

  • eating before and while drinking

  • avoiding breastfeeding for 2 to 3 hours after drinking

  • storing alcohol-free breastmilk for use after moderate or heavy drinking

  • alcohol will REDUCE milk intake by the baby. Ignore, or educate correctly, anyone who recommends its use.

I was shocked to find that my drinking of 1-3 drinks could have very serious effects on my daughter and my supply. So, the benefits of taking Xyng while breastfeeding are greater than the risks of drinking alcohol.

Taking Xyng while Breastfeeding: Safety of stimulants

When I was 6 weeks postpartum,  my doctor prescribed me the highest dose of Buproprion/Welbutrin that there is.  This is time-released (stays in your system) stimulant medication. And Sofia was still a newborn.  He prescribed this for postpartum depression and told me that it was safe as the percentage passed into milk was so trace that even Sofia as a newborn would not be affected.  He told me to keep an eye on her for certain symptoms. The medication was actually a little too strong and I dropped down to the lowest dose later.  A friend of mine was prescribed adderall, another stimulant medication while she was breastfeeding her newborn/infant.  She was told basically the same thing.  The research that I found was on methamphetamine, and really they are most likely referring to meth, crack, and crack-cocaine.  There is a slight mention of dosed medications:

METHAMPHETAMINE

Social Issues:

Methamphetamine use is growing problem. In Australia it is the second most commonly used illicit drug after cannabis, with 9% of Australians having ever tried it. In America it is the most common drug-related law enforcement problem faced. Crimes of burglary, domestic violence, child abuse and sexual violence have increased as a direct result of methamphetamine use. Methamphetamine usage is closely associated with mental disorders such as psychosis. If the drug is injected the risk of HIV AIDS and hepatitis C is increased. Dexamphetamine is commonly used therapeutically to treat Attention Deficit Disorder. In therapeutic usage no untoward effects have been reported in breastfed infants.

Transfer of methamphetamine to the infant:

Significant transfer of drug into breastmilk. 18 – 68 mg/kg/day transferred in two studies (Ilett 2002) Breastfeeding is contraindicated while breastmilk is affected. Pumping and discarding the breastmilk is recommended for 24 hours after the last dose.

Effect of methamphetamine on infant:

None reported via breastmilk. (Ilett 2002, Hale 2002)

Effect of methamphetamine on mother:

The mother is likely to suffer from hallucinations, agitation, seizures, acute paranoid psychosis, extreme hypertension, hyperthermia, tachyarrhythmias – dependent on the dose taken. While under the influence of this drug she will be incapable of providing any care for her infant.

Counselling the mother who uses methamphetamine:

This drug causes major personal and society harm. Support to attend a drug rehabilitation service should be provided. Due to the very high risk of child neglect and abuse ongoing surveillance of the child’s situation is required.

Alternative arrangements should be made to care for children while the mother is affected by this drug. Breastfeeding should be withheld for 24 hours after the last dose of methamphetamine.

Now this research is stating that if you go on a cocaine binge breastfeeding is “contraindicated” for 24 hours.  Note to self. But it is also stating that there have been no reported effects to an infant that is breastfeeding.

Other research on stimulant medication:

Medication Safety

The stimulant medications used to treat ADHD can be found in the FDA’s Category C (see “Drug Safety: Know Your Risk,” sidebar) for pregnancy. For nursing, ADHD medications are classified as L3: Moderately Safe (“There are no controlled studies in breastfeeding women, however the risk of untoward effects to a breastfed infant is possible. Drugs should be given only if the potential benefit justifies the potential risk to the infant”) in the most commonly used safety scale.

Concerning lactation, many health professionals believe that the risks associated with not breastfeeding may outweigh the risks of using stimulants. The American Academy of Pediatrics recommends that women breastfeed their babies for at least one year.

If you decide to resume medication after giving birth, however, doctors recommend waiting until your baby is a few weeks or a month old, and eats less frequently. Source

Taking Xyng While Breastfeeding: Caffeine

I should also include some of the research on caffeine as it was done separately:

Transfer of caffeine to the infant

Transfer into breastmilk varies from person to person depending on their ability to absorb and eliminate the drug. Generally, peak levels of caffeine are found in breastmilk 60 minutes after ingestion.

Less than 1% of the maternal dose is transferred to the infant. A maternal dose of one or two cups of coffee (60 – 180 mg caffeine) is clinically insignificant for the infant. Newborn babies may take up to 80 hours to metabolise caffeine. Because of this long excretion time in the very young baby, caffeine may accumulate in significant amounts. By 6 months of age they are able to metabolise caffeine in 2.6 hours. (Aldridge 1979, Hale 2006)

Effect of caffeine on milk composition:

3 cups of coffee or more per day may be associated with a reduction in iron content of breastmilk of up to one third of that of women who don’t consume coffee. Moreira (2005) noted the iron-reducing activity of coffee beverages was not influenced by caffeine, but rather by the presence of chlorogenic acids in coffee.

Chronic coffee consumption by the mother could result in iron deficiency anaemia in the breastfed infant. (Liston, 1998)

Effect of caffeine on infant:

Maternal consumption of more than 300mg caffeine (about 3 cups brewed or filtered coffee) per day has been associated with jitteriness and irritability in the baby and also poor sleeping patterns. Source

Now according to MayoClinic.com, one cup of coffee–8 oz.–can contain 95 to 200 mg of caffeine. Xyng contains 90 mg of caffeine and this is time released (spread out through the day).  So, these studies’ evidence really do not apply, but I thought I would give them since that seems to be a central argument by some blog moms.

Taking Xyng While Breastfeeding: Supplements

Now supplements are not regulated by the FDA.  They also are not tested like prescription medications are. There simply is not the funding for supplements to undergo the same testing.  This is why my obgyn told me to stop taking melatonin while pregnant and instead start taking Tylenol PM. I blindly obeyed in the beginning even though I hated that next day groggy, drugged feeling.  And then she told me her reasoning, that supplements are not tested and only big pharmaceutical companies like Tylenol can afford to test safety of things for pregnant women.  So rather than taking something naturally occurring in the body, she had to recommend that I take a drug (and for me NOT to take the melatonin.) Xyng is also not to be taken by breastfeeding moms for the same reason.

Taking Xyng While Breastfeeding: Benefits

Since taking Xyng, I have been more attentive to Sofia and had more energy to get up with her during the day, chase her around the house, play while also managing things like laundry, house cleaning, and cooking meals. I feel that Sofia has had a “better mom” while I’ve been taking this supplement.

Taking Xyng While Breastfeeding: Effects on Infant

Sofia has not shown any negative side effects like sleeplessness, nervousness, or fussiness.  She is her usual healthy, calm, happy self.

Taking Xyng While Breastfeeding: Milk Supply

My supply has not gone down.  In fact, I feel I have seen an increase in milk supply as she has started going longer between feedings and nursing shorter amounts of time.

Now this comes down to a personal decision for every mom.  I had to weigh the benefits and risks and decide what I thought was best for us.  I believe God gave us instincts also. I’m doing my best to be the best mom I can to my daughter. And that’s all any mom can say.

 

Intermittent Fasting While Breastfeeding: week one

Intermittent Fasting While Breastfeeding

I’m giving the 16:8 Intermittent Fasting (IF) a try even while breastfeeding.  I talked with both my pediatrician nurse and lactation consultant prior to doing this.  I also watched my milk supply the first few days.  The consultant said if I maintain the same amount of calories within that 8 hours, then my supply should not be affected.  I’m 4 days in, and so far it has not.intermittent fasting while breastfeeding  But here are some of the specific results that I had from intermittent fasting while breastfeeding.

Day 1

Actually started with an 18 hour fast, but this was too long.  With breastfeeding, I’d rather have my eating window longer.  I may change it after I’m done with bf’ing. I may also throw in some 1 or 2 day fasts then.

Day 2

Seemed difficult to not snack after 8PM.Going to try to move my break-fast time up to 1pm so that I can eat until 9

Day 4

Did long 30 minute interval workout (ZUzka).  Made it til 12:30 PM. Ate a couple of bad things this day, 1/2 cookie & piece of carrot cake (not together), and could really feel the impact that it had on my system.  Could it be that I’m already more in tune with my body?

Day 5

I woke up refreshed today (which is unusual for a mom with a baby still not sleeping through the night). Each day, I seem to wake up with more energy.  Did interval workout-zuzka. Done a HIIT workout every day for the last 4 days for at least 15 min.  My body has felt pushed, challenged each day but I don’t feel overly sore like I normally would.  Maybe the fasting time is giving my muscles more healing/recovery attention.  Made it til 1 PM today (12:54).  Didn’t feel like overeating really and ate something really healthy.  Pulled out some chips to snack on that afternoon, but just didn’t feel good eating them. Ate another piece of carrot cake just because I felt like I could (didn’t really want it).  Forgot I was fasting and ate a slice of apple at 9:15. Oh well…

Day 7

Woke up at 7am – wide awake and energized.  This is a first in over a year. I find myself wanting to push the fasting window a little longer.  I actually am liking the hunger and exercising my self-control.  I feel like I have self-control muscle that I am working and it’s getting stronger!  The scale has not changed much this week, but I definitely feel leaner and less bloated. I’ve also started a HIIT program and hopefully am putting on some muscle.  So “no change” on the scale numbers may mean my body composition is changing from fat to muscle. About to do a fasted workout and excited about it.  It actually makes me have better, more energized, more intense workouts.

**Really overate during my eating window on Day 7.  Even though I actually felt like stopping around 8pm, I continued to eat and overate because “I could”.  I felt miserable afterward.  I’m going to listen to my body from now on & not stuff myself just because I “CAN”

EFFECTS ON INFANT With Intermittent Fasting While Breastfeeding:

As I stated in the comments (below), I thought that Sofia had had a horrible reaction to the fasting.  I now know that she had a cold. I gave her baby Zyrtec and she was a new baby.  Basically the cold was making her overtired, then she couldn’t sleep because she didn’t feel good. Poor baby!  But now that the cold has almost entirely cleared up, she is her usual cheerful, bright self.  I have seen absolutely no negative effects on her doing intermittent fasting while breastfeeding.

MILK SUPPLY With Intermittent Fasting While Breastfeeding:

Sofia is actually nursing for shorter amounts of time and with longer periods in between feedings.  She is not acting fussy (she had a cold on Days 1-4 of this week) at all anymore. If it’s possible I actually think intermittent fasting has increased my milk supply. I also did not feel that intermittent fasting while breastfeeding was overly taxing on my energy. Now, I will state that Sofia is 8 months old, and while she is still almost exclusively breastfed, my supply is definitely established. And I’ve never had any kind of supply issues.

WEIGHT LOSS With Intermittent Fasting While Breastfeeding:

My weight bounced up and down between 163 and 165.  So, no weight LOSS exactly this week. But I read in The 4 Hour Body that with intermittent fasting weight loss does not begin until after the 3rd week and it continues to be around 1lb. per week after that point.  I’m also still in a “learning” phase of this lifestyle. For example, when I overate on the 7th day.  This may impede my weight loss as I learn the amounts and kinds of foods that my body really needs. I definitely feel the fasting will aid my weight loss.

Another factor in weight loss results is I have started high intensity interval training.  The goal of this type of training is to gain strength thereby MUSCLE.  Although a pound of muscle is equal to a pound of fat , it takes up a LOT less space. So, while the scale may be staying the same, I may just be trading muscle for fat which is good! And an added reason for no scale change is that with intense workouts, workouts that really challenge muscles as HIIT does, can cause an increase in weight.  The reason is because water rushes to those micro tears in the muscles.  This increases your retained water weight for a period of time.  And trust me–I been tearin those muscles UP!!!!

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This is my AFTER pic but also my BEFORE pic since I’ve lost all the baby weight but intermittent fasting while breastfeeding I’m also just starting out on IF, Xyng, and HIIT. Xyng is like a pre-workout supplement.  It’s definitely helping me in the intermittent fasting and HIIT workouts.

Fast, Fresh, Five Ingredient Recipe #2: Stir “Fry” Veggies Over Couscous

Fast, Fresh, Five Ingredient Recipe: Stir “Fry” Veggies Over Couscous

I love to throw things together for healthy recipes, but it has got to be fast with an 8 month old crawling around. But just because something is easy and convenient doesn’t mean it’s gotta be unhealthy! Move over, Mac-n-cheese, for this delicious, healthy five ingredient recipe!

5 Fresh Ingredients:

Five Ingredient Recipe  1. Cocunut oil or oil of choice

2. mushrooms

3. leafy green vegetable like spinach

4. couscous

5. Garbanzo beans

 

Five Ingredient Recipe Optional Ingredients: I like to spice it up so I added: garlic, cayenne pepper,  and sriracha

Fast Directions:

Prepare couscous according to directions ( I added oil & salt to mine). Set aside.

Dump garbanzo beans in a bowl and microwave 3 minutes.  Set aside.

Start some coconut oil in a pan.

I  love using coconut oil to cook everything also.  I even make scrambled eggs with it!  Sidenote: it’s great for diaper rash and face moisturizer too!

Five Ingredient Recipe

 

Next, Add in the mushrooms (*and optional cayenne and garlic). Stir around a couple minutes.

 

 

Then add in leafy green veg.  Stir around a couple minutes.  Five Ingredient Recipe

 

 

 

Once the leaves cook down, add some garbanzo beans.  Stir around a minute or so….

Five Ingredient Recipe

Serve over the couscous.  Top with optional sriracha.Five Ingredient Recipe

And there it is–a five ingredient recipe that is healthy and fast to make!  I love a five ingredient recipe like this because it is filling because of all the fresh greens and protein but also leaves you feeling good.  I was in a vegetarian mood for lunch, but this would be an awesome fast, fresh, five ingredient recipe with chicken, beef, eggs, or tofu. Or you could throw in hummus instead of the garbanzo beans and turn it into a wrap.  (That’s that’s the way I used the leftovers from this on the next day.)

 

Fast, Fresh, Five #1: Greek Yogurt Parfait

greek yogurt fruit snack

Recipes that are Fast to make, Using Fresh ingredients, and Five or less ingredients

I’ve been trying to cut out processed crap!  But I don’t have time to whip up some fancy, complicated recipe.  It’s gotta be fast–that I can make fast & eat fast.  With a little crawler, that’s a necessity.  But I don’t want to compromise my health by eating junk.  My solution? Stuff like this:

Greek Yogurt Parfait

1. Plain greek yogurt

2. Fruit: I use a frozen blend

3. Sliced almonds (walnuts and pecans are good too)

4. Honey

5. Cinnamon

Get a small bowl. Put some greek yogurt in first.  Top with frozen fruit and almonds. Drizzle with honey. Top  with cinnamon. Done. Easy. This is great when you are craving sweets or ice cream.

greek yogurt fruit snack

Bonus! I made a little serving for Sofia.  Only I just used yogurt, banana, and cinnamon. Yum! You know you’re eating fresh when you can share snacks with your baby.

Fasting & Breastfeeding

So…never saw this one coming, but I’m really missing being able to fast. I wasn’t sure if it would be okay while breastfeeding.  So, I did a short 2 meal fast which ended up being a stretch  of about 18 hours. If anyone is googling this and wondering if they should/could try fasting while breastfeeding… DON’T.  Or if you do, be prepared.

1. Your baby will probably be affected.  About 42% of infants are affected when mom fast.  (I only read this statistic after my fast.) The symptoms Sofia had were:

Sleepiness. She took about 6 naps the next day and woke up from each one still tired and fussy.

Gas & stomach pain She had terrible smelly gas and acted like her belly was hurting her all day. Poor thing!

General fussiness generally, she was upset and inconsolable.  She wanted to be held by me all day.

*I felt so terrible that I had caused her this pain. I will most likely wait to do any kind of extended fast until I am done breastfeeding.

2. Be prepared. You will want to take precautionary steps.   If I were to do over again, I would have given Sofia only milk stored in my freezer, and I would have “pumped and dumped” the next morning and rest of that day.  ( I  fasted from 9pm to 5pm) This ensures that milk supply stays up and you are not giving her milk filled with your toxins.  I believe I could have done a 1-2 day fast safely if I had taken these steps.  So, if you’re considering doing a fast, I would definitely recommend following this protocol.

*I am experimenting with “spot fasting” to satisfy the longing that I feel for what fasting gives me.  I’ll write more on that later.

 

Food is not Lord in 2013

As we approach the new year, many will be hoping for new resolve in the area of diet. I must share a book that has impacted me greatly in my relationship with food! (I’m one of those people that shouts from the mountiantops when something works for me.) The book is called The Eden DietAnd it’s 99 CENTS on Amazon Kindle right now!!! It’s a Christian approach to eating that is simple yet profound.  For those of you that may not read it or want to know more about it, here is the jist…

Basically, the author states there are four rules: 1. We shouldn’t be gluttonous (Proverbs 23:2, 20–21). 2. We shouldn’t worry about or think too much about what we will eat (Matthew 6:25). 3. We can eat any type of food (Mark 7:15–19). 4. We should eat to the glory of God  (1 Corinthians 10:31).  She states that we should eat according to our hunger cues (pangs). Wait until we are moderately hungry, then eat a small amount.  (Nothing larger that the size of your fist as this is the size of your stomach.)  She gives practical tips for avoiding the temptation to overeat at gatherings, restaurants, buffets, etc. And not eat again until our next wave of hunger–another very small portion.  But the only denial is in portion size; you can eat anything you want.  She even says if you want dessert, have it first OR even as your only course . She says that the body will actually balance itself out by craving protein at the next meal (after a high carb meal).   Another suggestion she makes is to prove food is not lord over you by leaving at least one bite of food uneaten at each meal (and sometimes as much as half of your food uneaten).

“Jesus is Lord over me, and I am the boss over the food. This is how I believe God meant it to be in the beginning.”

I have followed this method for the last week.  First of all, I am amazed by how small of portions are necessary to satisfy hunger for hours.  I must have been eating way TOO much!  Strangely, the first couple days I had a hard time identifying “moderate hunger”. I had been eating based on emotions & cravings for so long that real hunger was hard to identify. Also, I really like the empowerment that I feel when I leave food behind. Feeling powerless against food has been a terrible struggle in my life. I’m down 2 pounds this first week, but the real victory isn’t in the scale.  It’s in my heart.

I’m hopeful that this will be a change that I adopt for the rest of my life.  It gives glory to God in an area that I have withheld from him for years. I hope you will check out this resource, and that it helps others as much as it helped me.

Happy New Year!

Lauren

 

 

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