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April 29, 2010

Is my diastisis recti genetic? Comparing moms and daughters…

I have been asked this recently so I thought I would highlight a couple of the moms and daughter duos I have taught recently.

It does make sense that diastasis recti’s CAN run in families, if the daughter inherits the same size torso as their mom, and perhaps carries similarly. Perhaps even the integrity of the muscle could have a genetic component.

Some daughters, of course, will carry babies differently than their moms. Some women carry different child to child. Some daughters will have inherited torso’s more along their dad’s genetic lines.

Obviously, the shorter the torso, the more likely a birth will result in a diastasis recti. The longer the torso, the more room the baby has – generally, to spread out. Since up to 98% of women get diastasis recti ( I personally have only measure THREE women out of probably 1000 + that have not gotten a diastasis postpartum) it can be theorized that those women with a longer torso will perhaps split less than the shorter counterparts.

The other question: Given the same instruction and technique verification, would both mom and daughter tend to close their diastasis at the same pace? Of course, there are many factors – strength, daily habits, how often they do the exercises, etc. But it will be interesting none the less to observe:

Lets meet the first mom and daughter duo.
MOM AND DAUGHTER # 1: The daughter and mom were both around the same height – around 5 “6 and fairly thin women. They each had 3 kids. The daughter (30s) meausred THREE fingerwidths is all three places – at the belly button, three inches above, and three inches below the belly button. The mom (60s) measured a THREE fingerwidths at the belly button, three inches below, and was CLOSED at the top.

After 7 weeks (8 classes) both mom and daughter TOTALLY CLOSED their diastasis and were rock solid. Each lost an inch + in their waist.

So far: mom and daughter 1 had VERY similar diastasis recti, and both closed their diastasis totally after 7 weeks, and both lost inches in their waist.

MOM AND DAUGHTER #2: Both mom (60s) and daughter (30s) were similar in height – 5″4 and 5″5 respectively. The daughter had 3 kids, the mom 3 kids also. The daughter measured FIVE fingerwidths at the middle, 2 fingerwidths at the top, and 3 fingerwidths at the bottom. The mom measured FIVE fingerwidths at the middle, 3 fingerwidths at the top, and 2 1/2 fingerwidths at the bottom. After 3 weeks (4 classes) the daughter was CLOSED at the top, Three in the middle, and CLOSED at the bottom. The mom was CLOSED at the top, Three in the middle, and CLOSED at the bottom.

So VERY similar initial diastasis recti. Just a slight variation. The rate at CLOSING the diastasis is the same. VERY marked progress in both. BOTH WOMEN wear the SPLINT
and both did around 4 to 5 sets of 100 of the SEATED TUPLERS each day.

SUMMARY: SO FAR it seems there is a definite genetic component both with the size of diastasis recti in mothers and daughters and both in the RATE of being able to close the diastasis.

THOUGHTS? If you have a diastasis, mention it to your mom or daughter. If they have one, they could be experiencing back aches because the function of the recti is both to hold in your organs AND give back support. Also, of course is the cosmetic component – everything will fit better and look better and the waist will be smaller AFTER closing the diastasis recti. Next time, I will have a look at SISTERS!! If you have experienced a diastasis recti, your sister could as well – let her know!!

Do you have a mom, daughter or sister that has a similar diastasis as you do? Measure and let us know!

April 22, 2010

Cilantro Pesto – SOOOO GOOD!

So, since I can get cilantro SO cheap around here, I end up getting 4 for $1. Thus I can sometimes go CRAZY trying to get that all used before it goes bad on me.

But what I realized is that Cilantro Pesto is basically the BEST THING EVER!!

Tonite I put it with sauteed red bell peppers, zuchinni, scallions, shrimp, red quinoa, brown rice, and couscous – it tasted SO DANG GOOD.

And since its not QUITE time to plant basil, and fresh basil is $$$ I thought I would share the recipe:

CILANTRO PESTO:

1 bunch fresh cilantro, rinsed and dried (approx. 3 cups loosley packed)
1/2 cup grated Parmesan cheese
1/2 cup roasted pine nuts, walnuts or macadamia nuts (I used NON roasted walnuts to retain the nutritional benefit)
2 cloves garlic (I discovered, it HAS to be from an actual clove, not the minced from a jar to make it WAY better)
1 TBS lime juice
1/2 cup extra virgin olive oil
1/2 tsp sea salt or to taste
Dash pepper

Put all of the above in a food processor or blender until processed to a uniform consistency.

For those of you that grow Lemon Balm in your garden, you can also make LEMON BALM pesto. I know, who knew?!?!

Just repeat the same thing as above using 2 cups lemon balm and 1 TBS fresh chives, 1/2 cup olive oil, 1 TBS lemon juice and 3 cloves garlic. That is all my recipe says, but I think I also add in walnuts and parm cheese in similar proportions above. However if you are vegan or allergic to tree nuts – perfect for you AS IS!

You can also do OREGANO pesto using the same ratios as the 1st recipe, but used 1/2 cup fresh oregano, 1/2 cup fresh basil, and 2 TBS parsley, and bump up the lemon juice to 3 TBS and add more cloves of garlic if you like more zing. Everything else – olive oil, parm cheese, nuts, sea salt – the same quantities as the 1st recipe.

Any other great pesto ideas out there?

April 16, 2010

I used to have an "innie" belly button before pregnancy. Now its an "outie" – what can I do?

I get this question here and there – a side effect from pregnancy, being an OUTIE belly button, when they were an INNIE. And it IS a cosmetic in question, in part, but also a question of chaffing and inconvenience. That belly button can rub against your clothing and get irritated.

Never Fear – The Tupler Technique is here.

But does it REALLY reverse my belly button woes? YES…IF;

Your technique is correct
If you squeeze and hold the transverse muscle back adequately during the exercises.
If you wear a Splint – especially while you work out, and during the day. Even at night for those of you jacknifer’s-out-of-bed-when-baby-cries gals.
If a hernia is not the primary cause of the altered belly button

In the women I have measured and seen, usually its the women who have a larger diastasis – split in the recti muscles – that get an outie belly button.

One women I am training right now – is doing AWESOME with this. In two weeks, not only did she bring her recti in TWO fingerwidths (learn how to measure here) from her original measurment of 6 fingerwidths right at the belly button, and she also brought her waist in from a 33 1/2 to a 31 1/4 – that is TWO and 1/4 inches. I know I have had a couple people request pics – I will start compiling a collection for my clients who are willing 🙂 AND she REVERSED her belly button from an outie to an innie!! And that just TWO weeks people!!!

As you might have guessed she wore a Splint
and she did 6 sets a day of Seated Tuplers.

Thats it! Oh, and she made sure she didn’t jackknife out of bed, of course – and none of the prohibited movements- CRUNCHES, Pilated 100, Teaser, Side to Side Obliques, etc.

So take hope, my newly adquired OUTIE friends, you CAN get your innie back!

April 13, 2010

Is it too late ? I had kids 30 years ago….Can I fix my belly?

The answer is OF COURSE ITS NOT TOO LATE!! The oldest person I have taught in my classes was 72 years old and she had – count them – THIRTEEN kids. She was a great grandma.

This past week I had a class that was ending, and since I always look at before and after results, I was very impressed with “Gran” that was taking my class. She is 62 years old, and 5 of her sisters also took the class too.

Her diastasis was 3 fingerwidths at the belly button, and 3 fingerwidths 3 inches above the belly button. After the 8 week class we had – she TOTALLY CLOSED her diastasis. She looked TOTALLY FANTASTIC if I do say so myself, and TRULY HAD

ROCK

SOLID

ABS

because she got those recti together, and toned and firmed everything up using her TRANSVERSE muscle to work everything else.

Case and point – there is NO statute of limitations. It doesn’t matter if you had your baby or babies 3 days ago, 30 PLUS years ago, or if you are pregnant. You CAN use that transverse abdominals to bring your recti muscles together and you can make your midsection look GREAT at ANY AGE!!!!

April 10, 2010

Can I measure my own diastasis? Is that what is causing my funky midsection?

Yes, YOU can measure your own diastasis. You don’t need a doctor or a surgeon to measure it. Many doctors don’t even know HOW to measure it, in my experience. But you can take control and empower yourself with how to find out if its a DIASTASIS that is causing that “I-can’t-put-my-finger-on-it-but-my-midsection-does-not-look-normal” look.

HOW TO DO IT:

Lay on your back (getting down by laying on your side and walking your hands down).
Bend your knees
Place your straightened fingers perpendicular to your body RIGHT at your belly button.
Lift your head just a little

If you have a diastasis you will feel a valley or a gully.
THE MEASUREMENT: How many fingers can you place in the gully when you FIRST start to feel the muscles engage around your fingers? Is it 1 fingerwidth? Is it 2 fingerwidths? 3? 4? 5? 6? 7? 8? more?

REPEAT if you don’t know what your measurement was the first time by putting your head BACK down and then lifting it up just a LITTLE with your hands in place until you feel the muscles engage around the fingers again
REPEAT 3 inches ABOVE the belly button
REPEAT 3 inches BELOW the belly button

That’s it – then you will know your measurments of your diastasis!

TROUBLESHOOTING?
“I can’t feel the muscle engage around my fingers”
You may be putting your head up too high. Or if your pregnant, you will fill a protruding ridge rather than a gully, depending on how far along your are. Or if you are a larger measurement like a 6 or 7, you will need to measure with BOTH HANDS.

Many people think its gross when they feel it for the first time. But knowing is half the battle, as my husband always says.

SO GO FOR IT!! Find out if the diastasis is causing a bulge, or unsightly look in your abdominals! What did you find out?

April 6, 2010

Flax Seed Part 3: Blueberry Flaxseed Kefir Shake

My third and final installment on flaxseed: Using flaxseeds in shakes.
I have to say it totally MAKES the shake good for me. Just like fresh press garlic MAKES guacamole for me.

I have this particular shake every other morning. I like to change it up so my body doesn’t get too used to something or start producing antibodies towards something it gets too much of, and its especially good for making sure my body doesn’t get stuck in a rut or plateauing if I am wanting to lose weight.

So here it is:

8 ounces or 1 cup Kefir (I have starters for any of you who live by me!)
1/3 cup frozen or fresh blueberries
2 TBS fructose sweetened protein powder (I use cookies n cream flavored by Herbalife)
2 TBS flaxseed
1 TBS black sesame seeds (VERY good for brightening the eyes – I found in china town for way cheap)
1 TBS coix seed (optional – but VERY good for brightening the eyes and complexion – I found in china town for way cheap)

I whirl it around in my vitamix for 20 seconds – I don’t like it freezing cold anymore – just cool. Any blender should do.

And WHALAH – its so good, and keeps me full – tons of great beneficial probiotics and beneficial yeasts from the kefir and omega 3s and fantastic nutty taste from the flax seed, protein from the powder, powerful antioxidants from the blueberries, eye and complexion brighteners from the seeds. What a GREAT way to start the day!

What powerful breakfast food(s) to you have in the morning?

March 25, 2010

Flax Seed Part 2: Making peanut butter with flax seed

So another one of my favorite things to do with flax seed? Peanut Butter! YUM! Once you make your own peanut butter, it is very hard to go back to regular peanut butter. Why? The easiest way for me to describe it – it takes synthetic, plastic, and a little off (store bought, that is). Most peanut butter – skippy, jif, peter pan – is just loaded with HFCS ( High Fructose Corn Syrup). HFCS wreaks havoc with weight loss, childhood obesity, the spare tire look because it creates a HUGE spike in your Insulin levels, which is the FAT STORING hormone.

Anyhoo – this peanut butter might feel different to your palate if its accustomed to having the plastic-like smoothness of regular peanut butter. But after a few times – you will slowly begin to prefer it. And then you will wince at the regular peanut butter you once thought of as a comfort-ally.

For this recipe, you will need a Vita-Mix or other high speed blender.
Don’t worry so much about the price listed, you can totally get them refurbished for about $150 less, and free shipping. Call the company and get on their mailing list if you want one refurbished and free shipping, they are always sending out specials!

PEANUT BUTTER WITH FLAX SEED AND STEVIA

16 oz. Unsalted Peanuts

3 TBS flax seed

1/2 tsp SEA SALT (or to taste)

1 tsp stevia, if desired

Blend on high, using a tamper to quicker grind it all up into peanut butter. Once it “chugs” 3 times, then turn it off (or you will overheat the blender).

HOW TO SERVE:

On BROWN-RICE Rice Cakes.

Its also good with craisins on top – yum!

WHAT GOOD IDEAS do you have for flax seed – please share!

March 23, 2010

What to do with your Flax Seed? SUPER Flax Seed Banana Bread with Stevia and Kefir

So I have been thinking a LOT lately on how to really take advantage of my FLAX SEED, which I get from Trader Joes (of course). I alternate between buying flax seed meal and whole flax seeds. I was afraid to try them at first, but they make everything taste SO DANG good. Like a very delicious nut.

Benefits are:

(HealthCastle.com) Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid (ALA) is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.
flax seed health benefits

Other Benefits of Flax seed

Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease — including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer. Recent studies also showed positive benefits of flax seed oil in IBD (Crohn’s Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.
Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.
Note: Flax seed oil is not the same as flax seeds. Flax seed oil is a concentrated source of ALA, which has been questioned for its potential association of increasing prostate cancer risk.

Here is the one I have fine tuned to perfection.

SUPER Flax Seed Banana Bread with Stevia and Kefir

1 large egg
1/4 cup smart balance butter blend (or butter)
1/3 cup kefir (makes the texture SO moist and delectable)
1 tsp stevia
2 ripe bananas
2-3 TBS Molasses
2 tsp baking powder
2 tsp cinnamon
1 tsp allspice
1/2 tsp sea salt
1 2/3 cup Oat Flour (just blend up oats in the blender until fine)
3 TBS flax seed (blend with the oats if you have a vita mix or super speed blender) – or use flaxmeal
2 TBS black sesame seeds (opt) (blend with the oats if you have a vitamix or super speed blender)
2 TBS raw almonds (opt) ( blend with the oats if you have a vitamix or super speed blender)

Preheat oven to 350. Blend Oats, flax seed and black sesame seeds in blender until fine flour. I have a Vitamix – which I LOVE. That thing grinds ANYTHING. Anyway, then you add to the dry ingredients – allspice, cinnamon, baking powder, and sea salt

In a clean blender, add egg, banana, molasses, stevia, kefir, egg and butter and blend. Combine ingredients.

Spray breadpan with olive oil spray or pan spray, and dump the batter in.

Bake for 1 hour and WHALAH! Its not assaultingly sweet, but its a pleasant sweetness. Have with some butter or smart balance – SO DANG GOOD!! The Kefir makes everything super moist. You can add more if the batter seems dry. And the flax seed is great for ALA and an AWESOME nutty flavor. The black sesame seeds I find at China Town here in Chicago, but you can find them around. They are FANTASTIC for making the eyes brighter. Raw almonds pack a ton of calcium. Baking them with other ingredients robs them less than roasting them of their properties.

And my family is used to my food experiments. Some are good, some are…just VERY OK…some are…um…anyway (those are fewer and farther between anyway). So my husband had a thick slice last night and said, “Babe, Good bread!” So – if HE says it – then I know its true. He just doesn’t say anything when they are NOT successful. But I firmly believe that old standbys such as “banana bread” etc can be remade into superfoods – depending on what ingredients you substitute in.

I will post my homemade flax seed peanut butter another day (but YUM!!)
What are you favorite things to do with flax seeds? SHARE!

March 20, 2010

Guess I will have to read The China Study!

So sometimes you start hearing things for totally different people, from different parts of your life, and in different locations that say the same thing and the same time and it seems like one of those parallel universe/warp zone/twilight zone kind of things.

I guess the The China Study will be one of those things for me. Not only have I heard about it from different people from different places at the SAME TIME,
http://fitmepink.blogspot.com
also just posted about it. THE LAST LOG ON THE FIRE, I suppose!

Apparently in
the China study, they talk about why you should eat meat VERY SPARINGLY. Now I am a total granola girl, but I LOVE my protein. I really don’t want it to talk me out of eating meat.

I am a little leary because they lump red meat, fish, and poultry all as “MEAT” when fish with its Omega 3s has had SUCH positive impacts on people’s bodies and brains, which need Omega 3s to thrive, not to mention GREAT benefits on cholesterol, blood pressure and depression.

I am also wondering if it will address, as I mentioned to my friend Robyn at FitmePink, the studies of indigenous people such as Eskimos. 70% of their diet is Whale Blubber (sounds sooo yummy, right!) and they have one of the lowest percentages of heart disease, cholesterol and blood pressure in the world.

So, with an open, yet skeptical heart, I think I will read this to see what I think about “The Most Comprehensive Study of Nutrition Ever” book.

I also want to find out who FUNDED the study 🙂

Anyway – just want to do a call out to those in the universe who have read it!?! What did you think? What did you learn? Did you feel they altered or slanted any of the data or results? Are you going to stay away from meat forever after reading it?

March 16, 2010

The BEST (healthy) dressing EVER!!

So I have to credit my friend Liz for this one, but I have found the BEST dressing for salads. I am very picky about my salad dressings, and I get bored with same old same old. This is a GREAT one to compliment the springtime weather.

Liz’s Dressing:

1 cup canola oil

1/3 cup Red Wine Vinegar

2 Garlic Cloves (IMO they have to be FRESH PRESSED or the taste goes down a couple notches)

2 tsp salt

1 1/2 tsp pepper

3 TBS Lemon Juice

Its is ESPECIALLY good if you put a good quality lettuce (red leaf is my favorite) feta cheese and grape tomatoes in the salad – there is just something about the combination that makes it POP!

On an unexpected side note, Liz’s husband (hope its ok I share this!) said that after having this dressing every day, all of his warts went away. What an unexpected benefit – but cool!

Do you have any to DIE for recipes – that are HEALTHY (a MUST!) – if so, let me know – bonniewayne1177@hotmail.com – and I will post the best ones 🙂

Beautiful After the Belly