Category: Nutrition

Nutrition

Science-Based Workouts for Women

These days, I’m looking for evidence. This evidence is collected from good quality data with ample population size, minimal bias, and reproducibility. The more I dive into my workouts, the more I want to know! I sometimes wish I majored in nutrition and sports science in college! More recently, I’ve been looking into workouts that give the best bang for the buck = shortest amount of time. I personally do NOT like spending an hour at the gym. I haven’t done that since residency almost 10 years ago. These days (and especially with COVID), I’m appreciating home workouts that are 30 minutes or less — but they must have maximum benefit. Additionally, the more I looked into science-based workouts… the more I found workouts catered toward men. This didn’t initially come to light until I read In The Flo where a big fundamental difference between men and women come down to hormones. This got me thinking…

Where can I find science-based workouts geared toward women that are effective?

Stronger By Science: Strength Training For Women: Setting the Record Straight. April 2018.

From Stronger By Science: Strength Training for Women: Setting the Record Straight.
From Stronger By Science: Gender Differences in Training and Diet

Zuzkalight: Why Do Shorter Workouts?

LegionAthletics: Best types of workouts for women (evidence-based)

LegionAthletics: Best workout split for women

From Stronger By Science

Unfortunately, the LP is not the best time to be overeating. Progesterone independently promotes fat storage via its effects on lipoprotein lipase in fat tissue, and it decreases fatty acid concentrations in the blood, which can increase cravings for fatty foods. There’s also some (conflicting) evidence that insulin sensitivity may be slightly lower during the LP.

Stronger By Science
From Stronger By Science
From Stronger By Science

Influencers following Evidence-Based Workouts for Women (and Men):

Evidence-Based Workouts

Escalating Density Training

Alisa Vitti Told Me to Sync My Diet With My Period, So I Did

Whole Food Plant-Based Diet

2018 in Review

January 2018

Bear got a new car! He’s loving his 2018 Highlander Hybrid that we’ve nicknamed “The Spaceship” — all the screens and safety features are incredible! We needed something safer and super reliable to transport our precious cargo!

 

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February 2018

On Sunday, Feb 11, we welcomed our Mini: Arden Elise Campbell. She arrived with a conehead after 27 hours of labor at 10:09pm. She was oriented OP, and I got my epidural at 4cm around 9:30am from one of my colleagues, Shiyin. The epidural was perfect — it was so nice to have to take the edge off the pain. However, because she was OP, I was still having quite a bit of back/bottom pressure from her head coming down and placing a lot of pressure on my tailbone. We tried multiple maneuvers to get her turned, but to no avail. My OB, Kim Washkowiak, came in on her day off to deliver Arden (that’s a huge deal and wonderful Around 9pm, she was 10 cm and complete…and it was time to push! After an hour of pushing an OP baby… we met our sweet Arden bug. She was 7lb 3 oz, 21 inches long, and absolutely perfect. She had a great latch, and we started breastfeeding immediately. Of course, it would take almost a week for my milk to come in. We supplemented with formula and breastfed as well as pumped to increase my milk supply. She’s been a wonderful journey so far. We’re learning new things about and us everyday.
March 2018

This month was a blur! Waking every 2-3 hours in the night to feed Arden made this month fly by! There were highs and lows along my breastfeeding journey. It’s finally settled down and breastfeeding and pumping are going well. We’re still supplementing with formula so she’s getting both.
April 2018

She’s 2 months old this month and already at 10lb! Bear sold his trusty 4Runner.

I forgot to update the rest of the entries…. so, follow along my Pregnancy #2 entries for the remainder of 2018!

 

Meal Prep – Buddha Bowls

I’ve always been a bit lazy it comes to planning ahead for groceries and meals. Thank goodness for home delivery services like Blue Apron, SunBasket, Gobble, etc! They’ve been an all-in-one encompassing savior to meals. We used to do date nights while cooking in the kitchen, enjoying a glass or 2 of wine, and catching up on the hectic weekday. However, the thought/idea of meal planning or cooking right now is even further removed from my mind since our little one arrived. Enter Tovala — an incredible meal delivery service using healthy ingredients and creative menus. Tovala has been our go-to for hectic days… basically daily. I’ve enjoyed all of these menu delivery services!

But, I want to be able to create my own buddha bowls as I want to incorporate more vegetable and nutritional ingredients into my diet.

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From The Good Hearted Woman

Great blogs with how-tos and recipes:

When I go back to work, I’m looking forward to having a healthy diet/lifestyle despite having an infant and full-time job.

Artificial Sweeteners and pregnancy

Just look at the title.  Artificial anything just isn’t good for you.  Period.  But you want data?  See below:

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Taking responsibility for your own health

Here’s a post that I wrote on my medical blog that’s important for patients, physicians, and families.  Please take the time to take care of your health — you are empowered and have the capability of making drastic changes to enhance and prolong your life.

Make it a great one!

 

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Pregnancy

The first day of my last period was April 25, 2017.  According to my Glow app, my average period length is 6 days and it looks like there’s roughly 37 days between periods.  That’s about 10 days longer than the average Jane.  That last period occurred on our honey moon! We came back home on May 9.  Then, I had a weeks worth of diarrhea from May 20-27 and ended up taking ciprofloxacin at that time.  As June approached, I was just fatigued for a bit and so was Bear.  We thought we had caught a bug or had some kind of weird travel lag from the trip.  I was still surfing regularly with Ross — maybe a couple times a week.  Around the summer solstice June 20, I had some light cramping. Breasts had been tender for a while, but that wasn’t anything out of the ordinary as my period approaches.  In early June, we went to  the Toast the Coast Wine Festival at the Del Mar Fair (June 10) and then the evening of June 20, we had burgers and beers at Encinitas Alehouse.  I had a funny feeling to pee on a pregnancy stick that evening, so I did.  Lo and behold it was POSITIVE!  I quickly called out to Bear to make sure he got an eye on the reading to make sure I was reading it correctly.  The next day, we went to the drug store and got one of those digital ones so there couldn’t be any reading errors.  It said PREGNANT.

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Once we found the info out, I immediately called to setup an appointment with my chosen OB/GYN.  I feel lucky to have a job in anesthesia because I get to directly see the work of our surgeons and care providers so it gives me an idea of who to seek for my own care if needed.  I setup an appointment with Kim Washkowiak for July 5 (1st ultrasound) and then an initial consultation on July 11.  I also started researching best books to read during this time and finally chose the Mayo Clinic Guide to a Healthy Pregnancy.

According to the Mayo Clinic Guide to a Healthy Pregnancy that we’re reading, the chart states the following….

  • Week 1 If the first day of your last menstrual period was: Apr 25
  • Week 3 Conception likely occurred around: May 9
  • Weeks 5-10 Period of greatest risk of birth defects
    • Beginning of organ formation: May 30
    • Major organs have formed: Jul 4
  • Week 12 Risk of miscarriage decreases: Jul 18
  • Week 23 Some preemies can now survive: Oct 4
  • Week 40 (full term) Estimated due date: Jan 30

Mayo Clinic (2011-10-26). Mayo Clinic Guide to a Healthy Pregnancy (Bestsellers) (Kindle Locations 2230-2237). RosettaBooks. Kindle Edition.

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10 weeks, 1 day

But according to our OB and U/S reports, we’re due February 20, 2018.

July 5, 2017

I’ve had about 2 weeks of low grade nausea.  I keep wanting to eat small meals to stave off the “morning sickness” that rears its ugly head throughout the day.  I’ve got some ginger candies to help.  I’m also eating more plant-based meals (Veestro and Splendid Spoon) and craving grapefruit and fruits!  I haven’t worked out much bc of the nausea.  I’m trying to get 3x 16oz waters down in a day.  Initially, I was having to pee a lot…. not just during the day but it would also wake me up in the night.

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Week 18 – Sept 19-25, 2017

Recap:  The nausea was the worst for me from weeks 7-13.  It slowly got better.  Things I did to calm the nausea: ginger chews, ginger hot water/tea, bananas, toast, crackers, pasta, hydration, rest.  I found it worst during the day.  During that time, I also shunned Veestro and Splendid Spoon.  In fact, I could hardly tolerate any of my paleo foods that I typically eat.  Crackers and carbs were my savior.

Fast forward to week 18… life is good!  We just got back from a 2 week vacation to the Azores. I’m back at work and now I have Mondays off.  We’ve been doing research on state disability, maternity and paternity leave, vacation days for 2018, infant day cares, pediatricians, etc.  I still don’t see much of a baby bump yet, but my usual clothes are starting to feel tighter. Got my flu shot!  Pregnant ladies, it’s IMPERATIVE you get your flu vaccine (not the nasal one though) — read the CDC guidelines here.

So far, we’ve found the following books helpful:

Week 21: Oct 10 – 16, 2017

I’m still feeling pretty energetic and able to maintain my pilates workouts.  Typically, I aim for 3-4 one hour sessions/week.  The ladies at Club Pilates in Del Mar are fantastic and are always offering me alternatives for new moves as I advance in my pregnancy.  I’m hoping to keep this up until delivery and beyond!  We’e completed two prenatal classes so far.  Scripps offers a lot of classes and resources and we’re taking advantage of the learning opportunities!  So far, we’ve done Getting Ready for Baby part 1 and 2.  It was a great overview for absolute essentials we may need for our newborn as well as how to change a diaper, swaddle, when/how to bathe, etc.  It also included an excellent session given by a pediatrician on normal/abnormal poops, diaper changes, breastfeeding, circumcision, vaccines/shots, etc.

I’ve been in a rabbit hole of baby registry items/reviews and we’re slowly building our list.  I’m pretty meticulous about researching anything prior to pulling a trigger on anything big (house, car, insurance, stocks, appliances, electronics, etc.).  I consider a newborn to be a really BIG thing!

OB Anesthesia entries from my blog:

Week 22: Oct 17 – 23

This week, it was recommended that I only stick to the pilates 1.0 or 1.5 classes.  😦  Pilates has been great, but they’re totally right.  My cardiovascular capacity needs to really stay in check.  The mini is the size of a papaya this week.

Week 23: Oct 24 – 30

We just got back from our last flight to Boston.  Overall, I felt like I traveled fine… but I could see it being tougher as the pregnancy progresses.  Lately, I’ve been booking infant care tours for our little one when they turn 3 months.  I have two girlfriends with 2 kids who are terrific moms…each offer the advice of getting a nanny (instead of daycare).  I think a nanny or our moms would be great, but my biggest push for the daycare is to engage early development and socialization.  I think the nanny and our moms are great to help on certain days, but Bear and I work and that would be a 5 day a week commitment.  That’s a lot to ask for from our moms who live out of town.  Plus, I do not want a complete stranger (i.e. the nanny) around our baby just yet.  Consider it the mamma bear in me.  But, I want accreditation, vetting, background checks, early childhood education, experience…. and from what I am finding in my searches… it’s really hit or miss with the nanny.  I really am taking to the Montessori method for independent learning and self-soothing and the way it encourages infants/toddlers to participate in their environments.  Plus, one of the Montessori schools we’re looking at does language immersion.  Many educators have said that the most absorbent stage of learning is from 0-6 years.  Great link that compares infant care and nanny care.

YouTube video of LePort Montessori Infant School

Plus, I don’t really believe in decorating a nursery and such — we’re in the midst of creating/designing/constructing a companion unit and will then at a later date do a large remodel of the house.  So, simplicity and minimalism are my jam.  I read this article on the Montessori way of setting up your home for infant and I love it and would like to replicate it!

Comparing Montessori and Reggio learning styles (2 infant care philosophies we are looking at):

I’m ecstatic to learn about MontiKids – a toy delivery service that bases it’s philosophies on Montessori.  Every 3 months, the company will send you age/development appropriate toys to you.  I am so thankful for minimizing screen time and maximizing play/learn time with my future kiddo.

My YouTube Kid Playlist

We had our first breastfeeding class last night. It was actually really really informative.  We’re always the smallest “bump” in the class as I think most of the moms in there are due November…. and we’re not due until February.  But, I love having the info ahead of time so I can plan….and I only know my schedule one month in advance 2 weeks prior to the new month.  We’re definitely on board for 6 months of exclusive breast feeding and then starting organic, non-GMO, hormone-free foods around that time with supplemental breastfeeding.  I’d love to breastfeed for at least 1 year if it’s possible.  We’ll see!  I know it’s not an easy task.

All things Montessori:

We had our 24 week growth scan ultrasound on Oct 30. Everything looked great!

Week 24: Oct 31 – Nov 7

This week, the mini is the size of a large zucchini.  At this stage, we have a viable fetus.  Things are still going well.  I’m feeling little kicks.  Mini’s insertion of the umbilical cord is just slightly off center on the placenta.  The last growth scan showed no vasa previa and the baby was already positioned head down.  Funny thing, at every ultrasound… the Mini is super chill.  The ultrasound tech will push the probe into my belly to shake/wiggle the baby to move and change positions…. but to no avail.  Hopefully, they’ll be this chill when they’re born!

I’m looking at various cord blood companies to see whether it’s worthwhile to bank stem cells from the umbilical cord when the baby is born.  Basically, it’s kind of like having a backup source of undifferentiated cells that could turn into anything (bone marrow, red cells, white cells, tissue, etc.) if we ever need to use them down the line.  My biggest question is: what’s the viability/longevity of these cells to be effective if we need them?  It’s a pretty large upfront cost.  And nothing is guaranteed.  So… I asked my OB what she did with her kids and she said the first one it was free, and then she paid for the 2nd and the 3rd.  I’m going to continue my polling today to figure out if it’s worth it or not.  What I’d really like to know is if anyone has had to use these stem cells….. was it worth it?  Did it change the course of disease or alter treatments?

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Cord Blood Info:

So after reading through every one of these links…. I’m leaning more towards NOT banking.  If something isn’t going to be useful 10-20 years down the road…. why bother?  Plus, in 10-20 years, research and medicine will have advanced that there may be better treatment options available – i.e. creating stem cells that are a match to a recipient.  There are public stem cell and tissue registries.  I suppose the key thing is would we have a match for our multi-racial family from a public bank/registry?   We both have ZERO genetic history of diseases or cancers.  It’s a big upfront cost — and I’m not sure the technology is quite there for advanced treatments.  But, if I were to choose a private cord bank company right now, I’d probably choose CBR.

Update Jan 15, 2018, 34 weeks, 6 days: We ultimately re-discussed the cord blood/tissue banking and decided on CBR.  After chatting with several moms who did it…. a lot of them have regrets for not doing it…. and the ones who did it have peace of mind.  Bear and I further researched the topic and decided we would do it and chose CBR.

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24 weeks, 3 days

Had my 24-26wk Glucola testing on Nov 6.  This was after an unseemingly busy call day and night.  In fact, I got called back to the hospital at 2am and was starving — so had half a bagel at 2am (and therefore breaking the 12 hour fast rules).  I went in for the Glucola test at 7:30am.  The Glucola drink is 50g of sugar that tastes like a really flat Sunkist soda.  I thought for sure my test would be positive given my cortisol surge with the busy and stressful call day…… and fueled by my half bagel at 2am.  But, low and behold, my result was 126 (range less than 139) and negative for gestational diabetes.  Woohoo!!  Here’s some interesting reading material on gestational diabetes and diagnosing it: part 1, part 2.

Week 25: Nov 7-13

Definitely seeing and feeling changes during this week.  There’s no mistaking that I’m pregnant.  Before I just felt “fat” and heavy in the belly — so funny that some of my colleagues asked if I put on weight.  That stuff doesn’t bother me, but it cracks me up how guys can be so frank.  I’m still trying to do at least 3 classes a week of pilates.  I’m really enjoying Club Pilates that’s a studio all around the country.  Currently I’ve dropped down to just the 1.0 and the 1.5 classes — but they’re still kicking my booty!  I was consistently doing the 1.5 and 2.0 classes up until 23 weeks.  My fam has an ongoing bet whether the Mini is a boy or a girl.  I love it!  I even want to get in on it — but I can’t be the biased house.  So far…..here’s the tally…
Stud Hubs = girl
Mimi = girl
Aunt Chawn = boy
Uncle Larry = girl
Mom’s friends (Raymond and Nashat) = girl
My thoughts = I have no idea! How do people predict this stuff? Girl names keep popping in my head though.
At work (Lisa, Rick, Suzette, Thuy, Katy) = boy
At work (Juliette, Christina, Annetta) = girl
Baby shower majority = boy
Massagers at ThaiSport = girl
I can’t wait to see the bets roll in!
Week 26: Nov 14 – 20
Even at 26 weeks, I’m up daily at 6:22am… perks of the job.  There’s usually one or two pee awakenings in the middle of the night usually anywhere from 1-4am.  I think this sleep deprivation thing will be just like a call night.  I’ve been doing those for years (yes, at least a decade).  Night call on OB is roughly an every 2 hour wakeup call for an epidural or a bolus or a C/S… or it’s a trauma rolling in through the OR.  I think I’ll handle the transition well — but maybe that’s wishful thinking.  I want to do it all — have an amazing career, raise the Mini and be an awesome mom, and be everything my husband has ever dreamed.  Is it possible?  Will I be tired? Time will tell.  In the meantime, I’ve had a fabulous time jammin’ out on my uke.  In fact, I got an early Christmas present for myself — a new uke!
I’ve been doing more research and reading and listening to Audible books every spare chance I get.  This is of course at the same time when November and December are the busiest times at work (a lot of people try to fit their doctor visits in before their deductibles run out at the end of the year)…. and we’re starting a small (phase 1) remodel.  But, there’s never a good time to get stuff done despite being busy, so we just go for it!
Here are the books that I’m currently listening to or reading or are on my future reading list:
Week 27: Nov 21-27
 Happy Thanksgiving week!!!
  • Nov 23: Took the Amtrak train up to Camarillo to hang with Ross’ fam for Thanksgiving.  The train is the way to go!  Lots of space, bathrooms (important when a prego gal is going to the bathroom every 2 hours!), wifi, charging outlets, cafe cart, etc.  Ever since living in Boston, I have been a huge fan of public transportation!  It’s the way to go!  Thanksgiving was great.  Lots of great food, company, conversation, and mingling!
  • Nov 24: I’m on call today and just got called into work — that’s the life of a doc — we signed up for this so don’t feel sorry for us.  We know being on call and away is part of the gig.  No sympathy needed.  Saturday, we’ll go to my mom’s house and have another yummy feast!  For some reason, this year…I’m really loving and craving leftovers!  I know my mom will hook it up as I told her to prep a lot so I could eat it for at least a week.  Been playing the uke a lot lately (especially since getting my new tenor uke!).  Starting to form calluses on the fingers (used to have these when playing the violin)… such a good thing!  This lil kiddo is def gonna love music and the uke!  Now, to play more classical music and read to them!
  • Nov 25: Thanksgiving at my mom’s was great.  Lots of great food and leftovers and of course football — that’s our Thanksgiving tradition!
  • Nov 27: Everything looked great at my 28 week appointment. Got my dTaP vaccine.  Baby’s HR in 140s and baby is growing nicely.  My BP was good 119/64.  155lb on the scale (whoa!).  That’s about 20lb over my norm!  It’s definitely an adjustment to seeing the changes in my body…what it can and can’t do.  I’m getting more short of breath these days and that’s with hardly ANY activity.  Taking a flight of stairs – yeah… short of breath.
  • Things I miss most: hiking, wine, rock climbing, feeling in shape, being at peace (vs thinking about a million things constantly), date nights (usually too tired by the end of the week)
  • Things I won’t miss: being thirsty and drinking water all the time, peeing a couple of times in the middle of the night, not being able to sleep through the night while also being tired in the day (currently thinking about a lot of things right now), the low pressure/cramping, being short of breath, reflux, asking myself whether something is too hard or too heavy to lift or push, the hormonal push to growl at everyone
Some great link finds:
 Week 28: Nov 28 – Dec 4
 Today, the Mini is the size of a large eggplant.  Kick counts have started.  I have to get 10 kicks in an hour from now until the due date.  So far, the Mini has been meeting the 60 minutes on the 10 kicks.  Today was a long day at work — 11.5 hours all while being czar as well.  I feel like the month of December has been full of 10-12 hour days.  So, I decided to keep a log of my hours from now until my due date.  This Mini is gonna be resilient and adaptable.
I started having sacroiliac pain will doing bridge in pilates last Wednesdays.  It was a new feeling for me.  It felt kinda like something pulling my hip bones apart.  The pain was sharp and constant (but nothing I couldn’t handle) and stayed right in that sacroiliac joint.  It has resolved since then after a couple of other pilates classes.

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From Wikipedia

The Mini is doing well and making all their kick counts (10 in an hour).  Yesterday, we saw Todd and Lauren’s baby Skyler and she was absolutely adorable!  Almost 2 months old and such a gem to hold.  Todd and Lauren will be great parents!  One of the other girls there, Jenny who has had 4 kids, was such a wonderful wealth of information!  I felt like we talked most of the night!  Great food and company and baby welcoming!
My stress meter has been high this week.  The lack of sleep, the million things I’m reading and thinking about for a work-related issue/project, and the planning/decision-making for our phase 1 renovation of our home.  The great thing is that Bear is a great shoulder to lean on and I think he can tell that I’m feeling stressed (rarely do I show it).  I think it’s adorable how he looks after me and makes sure I’m ok.  D-Day was Dec 4.
Week 28 work hours: 51.5 hours
Week 29: Dec 5 – 11
Our mini is the size of a cauliflower this week!  There’s no mistaking that I’m preggo now — the belly can’t be sucked in.  It’s been interesting going through the changes with my body.  It’s such a surreal experience: the bump, the reflux, the constant peeing, the oops pee, the constipation/gas/bloating, the smaller stomach size (I get full on half my meals!), the sleeping positions to get comfy,… and it’s only going to get more interesting as the weeks go on.
 Week 29 work hours: 44.5 hours

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Week 30: Dec 12 – 18
 The OB shift was a gnarly one on Tuesday.  Worked solid from 7a to midnight.  There were a lot of colds on the OB floor.  It’s only a matter of time before I come down with something.  As luck would have it, I got assigned two TAVRs on Wednesday and worked from 8a-3:30p…. and that’s post-OB at #21.  Well, I did come down with a cold.  Mainly sore throat and slight sinus congestion.  Bear was sweet and brought some tom yum soup home for me as well as picked up a whole pharmacy of goodness.  I hit the Chloraseptic, lozenges, and Emergen-C.  Called the OB to find out if these meds were safe to take.  Theraflu is NOT safe for pregnant gals to take.  Tylenol and Robitussin are safe (neither of which I’ve needed).  Fortuitously had Thursday off bc I was unassigned that day (oftentimes we get work at a surgery center or something).  Spent the day on the couch in my jammies.  Bear brought home some pho for lunch and just took really good care of me.  He’s a solid support system!  Back at work today (Friday) for a full day and working both days this weekend.  The Mini is making their kick counts and growing!
We had another OB appointment today and growth ultrasound.  Everything is looking great!!  My BP is 110/60.  Fetal heart rate was in the 140s.  I weighed in at a whopping 156 lb.  For our ultrasound, the Mini measured at 3lb 15oz and is 60% on the growth curve!  They’re in the middle range for amniotic fluid, which is just right.  So far, everything is just going great for our lil Mini — who isn’t so mini anymore!  I’m feeling more of the symptoms of heartburn, stomach fullness, bloating/constipation/gas/etc…. and the bladder is taking a beating!  Nowadays I’m getting up 3-4 times a night (roughly every 2 hours).  The gals at work eagerly remind me that this is just prepping me for motherhood — funny but too realistic of a joke!
Week 30 work hours: 48.25

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Week 31: December 19 – 25
 This week was a rather joyful week as we were in the Christmas spirit!  The work week was a busy one as people try to fit in their surgeries before their insurance deductibles reset at the beginning of the 2018 year.  This year, my fam came down from Temecula and I whipped up a cabernet beef short rib, mascarpone polenta, and banana bread pudding.  My mom and aunt brought fermented cabbage, salad, and brownies.  We picked up some sides like beet salad and broccoli salad.  Overall, this was the first time I was making the recipes, but I was ecstatic that it came out as yummy as it did!  I did make some tweaks to the original recipes as I added some things more to my taste.
On Christmas Eve, Ross and I headed up to LA to spend time with Ross’ fam.  His brother made reservations at Fogo de Chao, a brazilian meat restaurant.  The meat cuts were tasty and the buffet bar was loaded with veggies and yummy fruit (I went back for thirds on the winter citrus fruit!).  For dessert, we had a delicious fruit ice cream.  After a big lunch (I didn’t even eat dinner that night bc I was still so full!), we headed back to Ross’ fam’s place and played Bingo, LCR, and pictionary.  Everyone was having a great time!
Christmas day, Ross and I had a nice peaceful morning opening presents and listening to Christmas music with the fireplace going.  It’s bittersweet to think that this will be our last Christmas alone together before the Mini comes!  It’s exciting to think how the Mini will change our lives in incredible ways!  Today, we pulled the trigger on MontiKids bc it’s such an amazing company that creates toys that are age appropriate with a focus on development and the Montessori way.  Here’s one gal’s review on MontiKids.
Hours worked: 35 hours
Week 32: Dec 26 – Jan 1
 My last full night call was Dec 26.  It ended up being a really nice, decent call night…. but I couldn’t get comfy sleeping in the call room.  I find that I absolutely NEED my Snoogle pillow.  So, not much sleep Tues night.  Came home and crashed Wed from 8a-11a.  Did a pilates class and felt good.
  • Thurs, Dec 28th: I don’t think I drank much water that day and ended up feeling pretty dehydrated.  Went to pilates and as I was doing bridge pose started feeling light headed like I was going to pass out.  I stopped and rolled onto my left side and put my legs up on the reformer foot bar (venous return is key!).  I stayed in this position until I felt back to myself (roughly 10 minutes) and then I finished off the class.  BUT,… when I went home that evening, the Mini did NOT make their kick counts.  They would maybe do 1 kick in an hour (instead of the 10 they’re supposed to get).  I fell asleep before I remembered to call the OB office.
  • So, Friday, I went to work and did a double heart day and then walked up to Labor and Delivery to get on the monitor to check out fetal heart tones.  Everything seemed to be ok — and that was a huge relief for me!
  • Saturday, Dec 30: Ross got a new car!  We needed to seriously upgrade his ride to something more child friendly and safe for our lil Mini!  The new year will be welcomed in 2018 with a lot of new changes!
Pilates this week has been a real kick in the pants.  I felt faint twice and realized that the wedge padding I use is not high enough for me bc I still feel light headed and get reduced venous return with any increase in heart rate.  Bridge pose is out for me as are most exercises on my back.  I’m super bummed about that.  For January, I dropped from the unlimited pilates plan (go as much as I want) to just the 4 class pass.
NYE was a busy day!  I worked from 7a-5:30p and then went out to a nice 7p dinner with my Bear at our first date spot Cucina Enoteca.  We got home around 9ish and tried to stay up, but we passed out on the couch from then until midnight!  Thank goodness for DVR bc we could rewind the NY ball drop and watch it and celebrate!  We opted for a new year tradition: planting one tree/plant (indoor or outdoor) each year!  This year we planted three indoor palms (chamaedorea costaricana, howea forsteriana, chambeyronia macro) and one outdoor palm (from our wedding: the blue green palm — butia capitata blue).
 Hours worked: 37.5 hours
Week 33; Jan 2 – Jan 8, 2018

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Our Baby Shower – Jan 13, 2018

Our Mini is the size of a pineapple!  Nowadays, sleep is escaping me (from the multiple wakeups to pee to just not being able to sleep despite being exhausted) — my most comfortable position is propped up with pillows and oftentimes I find my best sleep upright on the couch.  Bear is starting to nest — it’s so cute to see.  I easily go through a liter of La Croix in a day, but I found out that the BPA in the aluminum cans clearly aren’t good.  So Bear went to Jimbo’s and bought three different soda water beverages in glass containers.  He is soooooooo thoughtful!  At work, I’m heading to the bathroom every 2 hours.

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Hours worked: 26 hours

Week 34: January 9 – 15, 2018

Even though this week was a bit lighter for me (I had originally taken this week off as a staycation, but opted to just take Friday off), I couldn’t get comfy sleeping.  I took an OB call on Wednesday and was essentially done around midnight (I have a midnight rule at work: if I’m still at work at midnight, I just sleep in the call room).  While sleeping in the call room, I was only sleeping 1.5 hours at a time.  The insatiable thirst and constant and consistent potty breaks are starting to become unbearable.  I’m tired all the time and it’s from getting up every 1.5 hours all through the night.  It’s not even something I feel like I could fix unless I had a urinary foley catheter in place.  The belly feels like it’s getting bigger: getting up and out of bed is becoming more difficult (I have to roll to one side and then get up vs just getting straight up from a bend at the waist); the SI joint pain has returned with more frequency but it’s not unbearable; the Braxton-Hicks contractions are more common and coming higher up on my belly — before I would have maybe 1 every couple of days — this week I’m having several a day.  The Mini is still making their kick counts.  The gals on OB think I’m having a boy — they base this on: my “glow”, lack of acne on my face, the way I’m carrying the baby, my lack of all over weight gain…. although I’m not sure any of these old wives tales are accurate in any way.  I’d be ecstatic with a healthy baby, regardless of sex.

I’ve finished several books:

  • Brain Rules for Baby – listened to this on Audible (during 2nd trimester) and it’s outstanding.  Highly recommend for first-time parents and just setting a solid groundwork/foundation to build when baby comes.  This book was such a gem as it related a bit of science to baby development.
  • Unconditional Parenting: Moving from Rewards and Punishments to Love and Reason – started this on Audible (3rd trimester).  This book was a nice eye opener that not all praise and punishment is the right kind.  I learned a lot about fostering positivity with effort and not just for anything that is done.  I agree that punishment is not a good system for motivation, but this book really uncovers that reward is NOT the best system for motivation either.  I plan to implement these techniques for our Mini.  This was my 3rd favorite book in the bunch I’ve been reading.
  • Montessori from the Start: The Child at Home, from Birth to Age Three – listened to this on Audible (3rd trimester).  Also gifted to both moms. This was a close second to Brain Rules for Baby (for me).  It tackles the principles of Montessori and the whys and hows to implement this method of development.  It promotes independence of the child, but also places importance on how to promote brain development with the simple things (simple toys: no bright lights or sounds, no screens, the power of imaginative play, etc.).  I highly recommend this book as a 2nd read after Brain rules for Baby.

Starting these:

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Our baby shower went off without a hitch!  It was great catching up with people and seeing the outpouring of love for our lil one on the way!  We could’ve easily fed 50 people — it’s always hard to know how much food to factor in.  We had Cardiff crack (tri-tip), burgers, pulled chicken sliders, coleslaw, veggies, dips and chips, cakes, cookies, potato salad.  It was an incredible feast!!  I only wish I could eat more!  I was only able to get a bite of beef tri-tip, one burger slider, and one chicken slider down before I was super stuffed!  Dessert came later around 7p for me.

The Braxton-Hicks contractions are more frequent now — having at least one daily — but anywhere up to 5 in a day.  Still waking up every 1.5-2hours nightly for a pee.  Drinking adequate amounts of water (I probably go through 4x 32oz of water daily and also 1x 32 oz water nightly.

We ultimately re-discussed the cord blood/tissue banking and decided on CBR.  After chatting with several moms who did it…. a lot of them have regrets for not doing it…. and the ones who did it have peace of mind.  Bear and I further researched the topic and decided we would do it and chose CBR.

Hours worked: 19.5

Week 35: January 16 – 22, 2018

This week has been insanely busy.  Not sure if that’s how the schedule just worked out this week or people are back to signing up for surgeries.  Additionally, this week Bear and I felt that the Mini was significantly bigger.  I feel more fatigued, larger, more difficulty moving around, more thirst and urinating, etc.  Lately, my craving has been winter citrus — oranges and mandarins.  Really, I’m craving anything with liquid… I can’t get enough.  Another great treat we’ve enjoyed is root beer — what is going on with these cravings?  Bear has been nesting hard!  He’s organized the house, setup the bassinet, installed the car seat, packed his hospital bag and the baby’s bag.  It’s so cute to see him so excited and nesting!  He’s been such a great husband, supporter, massager, and I know he’s gonna be an amazing father!  I can’t believe how fast the days are moving now!  We got our Cord Blood Registry kit and filled out everything for it so it will be ready to go with our hospital bags.

Things I’ve been looking at today:

Hours worked: 54.5

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Week 36: Jan 23 – 29, 2018

We had our 36 week AFI and NST. I’ll be doing these twice a week now as I’m deemed “high risk” because I’m AMA (advanced maternal age: > 35 years old). My BP was great at 108/76. Fundal height was right on track at 36. AFI was normal at 9 (but the range I was told was 5-25). I want that number to be higher. Dr. W asked if I could drink more water. I’d happily do that — currently I’m drinking 6 x 32oz of water in a 24 hour period. My urine was free of protein and glucose. All good things. I’m 160lb. Whoa! Mini is head down right now. So far, everything is good!  Had the 2nd AFI and NST after a 14 hour workday.  AFI was 9.5 and NST was perfect – nice and reactive.  Dr. W said I could stop working at anytime, but I really want to save up all that time for when the baby comes.  Good to know that I can pull that card when I just can’t take it!  I was really dragging after working 37.5 hours in 3 days.  My legs are swelling, despite my best efforts of wearing calf compression socks and trying to put my legs up.  There’s a dull ache by the end of the work day.  Luckily, my Bear is always down to give my legs and feet a good rub down at the end of the day.

And I had to look at the odds of going into labor…

Hours worked: 45.5

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Week 37: Jan 30 – Feb 5, 2018

Our 1 year wedding anniversary on Feb 4!!  I can’t believe how quickly the year flew by and everything that has come our way!  It’s been an incredible year! Nevermind that it’s SuperBowl Sunday (go Eagles!)…  we spent a wonderful relaxing spa day at Rancho Valencia.  The Duet 90 minute massage was incredible (we had Sara and Noelle — both were fantastic!).  A chill day lounging by the pool — I couldn’t have asked for a better way to celebrate our 1st year wedding anniversary!  In fact, Bear and I decided we will have a full spa day every wedding anniversary.

My cravings lately have been all things citrus and A&W root beer!  I’m trying to cut back on the sodas – I’ve never had such a craving for them (not even before pregnancy!).  This led me to look into the issues of artificial sweeteners.  Basically, I’m gonna stick to organic oranges, mandarins, OJ and La Croix bubbly waters.

Feb 5 was our weekly appointment for NST/AFI/Dr. W for week 38 (which is tomorrow!).  I’ve lost a couple of pounds and was 158.8lb for today’s visit.  Who knows what that is from as I haven’t changed anything in my diet or activity level (although this past week was pretty taxing). 117/73, hr 70.  FHR 140s.  Good NST read with adequate accelerations and contractions.  I’m contracting several times throughout the day, but not regularly.  AFI was 10.5 today!  On the cervical exam, Dr. W said I was at best finger tip (which is more than what it was last week – softened closed cervix).  There’s some spotting after the exam this go around.

Things on my mind lately:

 

I’m already thinking of getting out and about with the newborn.  We have a retirement party coming up for some of our colleagues and I want to go…but I also want to bring the Mini.  I think my strategy is a carrier and keeping it a short visit.

Getting a newborn out in a restaurant:

 

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Hours worked: 47.5 hours (in 4 days)

Week 38: Feb 6 – 12, 2018

Had a bit of light spotting on Wednesday (38 weeks, 2 days).  Still contracting away. The tiredness is evident – the lack of sleep for the last month has been tough.  Maybe next week I’ll get the doctor’s note. NST was reassuring and the AFI was 10.1 on Thursday.  Everything is still going great!

February 10, 2018 — There’s been a change in my contractions.  Instead of just being abdominal contractions, they’ve turned into more back and abdominal contractions.  Right now, they’re about 8-10 minutes apart, lasting 40sec – 1 min.  Looks like we’re getting close.  With the contractions is the urge to poo.  I’ve started spotting again.  I’ve been up since 4:30 bc of the new back contractions — they’re pretty uncomfortable.  The abdominal contractions just feel like a strong menstrual cramp.  I’m on call this weekend (I traded down to #3 today bc I was #1 in the main OR).   Let’s see how this day plays out!

For the Chinese zodiac…

  • If baby is born before the Chinese New Year (before Friday, Feb 16, 2018), they are the year of the ROOSTER
  • If baby is born after the Chinese New Year (on or after Friday, Feb 16, 2018), they are the year of the DOG

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Saturday, Feb 10, 2018

I woke up this morning around 4:30a feeling a lot of low back pressure and new buttock/tailbone pressure.  It woke me up from sleep.  It lasted for about an hour and then subsided.  Luckily, the day before, I traded with Milbern down to #3 for my #1 weekend call.  The new back pressure was off and on throughout the day — timing the contractions were about 11-13 minutes apart.  They definitely felt different from my other contractions which were mainly front and abdominal.  By the time the evening rolled around, my contractions were 5 minutes apart and still painful!  We went in to Labor & Delivery to get checked out since they said come to the hospital if you’re 5-1-1 (5 minutes apart on the contractions, 1 minute in length, and for 1 hour total).   Once we got to the hospital around 6pm, I got checked out and was only 1 cm dilated.  We found that the baby’s position was OP/OT.  One of the midwives suggested some positions to try at home to see if we could turn the baby — trust me, I was all ears to help get this baby into a more deliverable position!  We left the hospital to try these techniques.  There was a website she recommended called SpinningBabies.com that was super helpful for a bunch of these techniques.  We tried me being on all 4s with a bit of inversion.  We tried a hot bath with ice packs on my back.  I tried a couple of the techniques from the Spinning Babies website.   We tried these different techniques all the way until Sunday, Feb 11 at 2am.

Sunday, Feb 11, 2018

2am we came back into the hospital bc our contractions were now about 3.5 minutes apart.  The pain was still pretty intense despite our best efforts to get the baby to turn.  When we came back in, they opted to either give me some Tylenol and Ambien or Nubain and Phenergan.  I opted for the Nubain/phenergan combo as the pain was intense and the midwife stated I needed to relax to allow my cervix to dilate.  I was able to sleep for 3 hours and then after waking up, they decided to admit me as I was 3 cm dilated and 80% effaced AND could get an epidural.  That’s exactly what I did next.  Shiyin did an awesome job with the placement.  After that, I was able to get comfortable and get some rest.  I was started on Pitocin a couple of hours after the epidural.  By around 3pm, I had progressed to 6-7cm dilated.  Then I had SROM’d and enjoyed a celebratory pickle.  By around 7pm, I was 7.5-8cm dilated, but baby was still OP.  There was a forebag of amniotic fluid that was ruptured by the midwife.  We again tried a bunch of the different positions to help move the baby out of OP, but to no avail.  Around 8:30p, I was 10cm dilated and started pushing.  I was doing 10 seconds of pushing x3 per every contraction.  My OB (Kim Washkowiak) who wasn’t even on call came to deliver her.  This went on for an hour until our little girl was born at 22:09pm.  She looked perfect!  We were able to get skin-to-skin immediately and our cord blood and tissue was sent.  She got checked out by the baby nurse and everything looked great!  She was 7lb 3oz, 21 inches long.  She came out with a cute conehead!  An hour after delivery, she was latching and had a strong suck and we were able to breastfeed immediately.  This has been such an adventure and we’re so excited to see what each day brings!

Right at the birth
Mommy and Arden
Daddy and Arden

Hours worked: so far… 42 hours (in 4 days)

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BRAINSTORMING

http://www.babybargains.com

https://www.babygearlab.com
https://www.momtricks.com/

Setting up a baby registry
Help and favors registry
https://www.babylist.com/hello-baby/pregnant-chickens-kick-ass-registry

Strollers

Baby Carriers/Backpacks:

https://www.consumerreports.org/cro/backpack-carriers/buying-guide.htm

Car Seats:

Breast Pumps:

Beds:

High chairs:
Graco Blossom 4 in 1 system

Great Day Cares:
https://www.babylist.com/hello-baby/8-important-signs-of-a-great-daycare

Local Day Cares to check out:

Paleo: my initial thoughts

It all started with 23 and me.  Initially, I did it bc this company was just getting started, and I enjoy analytics and health and ancestry.  Well, once I got the info from this, a colleague of mine told me about DNA Fit.  It basically looks at your genetics and how your body handles nutrition, fitness, and metabolism.  I found out a lot about my own health!  Based on my DNA, it said my body does best with a Paleo diet.  So, I opted to do a mostly paleo diet starting in October 2016 — with an upcoming wedding in February 2017, I was on a mission.

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I started ordering Trifecta Nutrition for quick and organic Paleo meals.  I would eat these meals 5 days a week for lunch at work.  One of the biggest things I noticed was that I was fuller longer and had much less cravings for sweets.  From October to February, I lost 10 lbs and got lean.  Of course, I was also doing Sweat (iphone app) by Kayla Itsines.  This is a no-nonsense program that you can do anywhere and anytime.  In the past, I’ve done almost all of the beachbody products: p90, p90x, p90x3, chalean xtreme, turbo jam, insanity, turbo fire, hammer and chisel — of all of these, I really highly recommend P90x3 — it’s a terrific program that will give you results if you put in the work.  But what I found is that I would actually stick to the Sweat program much longer and have faster recovery with her program vs. P90X3.

So what have a discovered about myself as I’ve taken a more Paleo heavy diet?  I have less cravings.  I perform better physically and mentally.  I actually feel like I’m eating more and staying fuller longer.  And that (for me), is one thing I absolutely love!  Overall, I feel less deprivation…and that makes me happy!

What are your thoughts?  Anyone else have similar or different experiences with a Paleo diet?

Good places to start:

Best Home Workout Program

A complete P90X home gym - All of the standard...
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I often find myself wondering, “What’s the best workout program out there?”.

I’m a huge fan of Beachbody products (P90X, P90, TurboJam,Chalean Extreme, Insanity, Turbofire).  I’m NOT a Beachbody coach, so I will not try to sway you one way or another to only go this route.

For someone who is always on the go or doesn’t have a ton of time to drive across town and head to the gym to compete with everyone for workout machines/weights…. the DVD home plan is a great option!  But, there’s so many products out there!!  Ultimately, you have to find what works best for you and what goal you’re trying to meet.  If you want easy (meaning, you follow the nutrition plan and workout plan stated and can put a DVD into a DVD player), Beachbody products are the EASIEST, no-nonsense way to a great workout!!  If you’re one who wants bulk and definition, P90X is incredibly successful!  If you like dances and miss your cheerleader days, Turbo Jam and Turbofire are terrific!!  If you want pure cardio to build endurance, Insanity and Turbofire are your best bets.

Timeout!  There’s too many options already…. you’re giving me a headache!

Beachbody DVD workout breakdown:

For the beginner:

  • P90.  This is one of the first videos in the Beachbody mega-workout library from Tony Horton.  It’s a low impact solid workout that alternates cardio andsculpting with ab work.  It’s relatively short 30-45min and will make you sweat.  The reason why it’s for beginners…it teaches you basic form and is low impact.  It’s a great way to get that initial calorie burn to be able to step up your workouts!
  • TurboJam. This workout has positive energy and great dancing routines!  You’ll forget that you’re actually working out, but don’t worry…you will sweat and lose goo!  Chalene Johnson is the mastermind behind this workout.

Now to step up your game!!

Cardio:

  • Turbofire: This is a killer CARDIO workout (there are a couple of sculpting DVDs as part of the deluxe set).  It has “routines” that you will need to learn first, but do not worry b/c Chalene does a great job of breaking down the set so you can get the moves.  If it’s still too fast, there’s an option on the DVD (New to Class) that will breakdown everything so learning the moves doesn’t get in the way of a great calorie burn.  This workout incorporates High-Intensity Interval Training (HIIT) where you keep your heart rate up for a maximal time and take smaller, shorter breaks for maximal benefits in a shorter time.  The DVD titles include the length of time for the workouts and range from 15 min to 1 hour.  It’s a high-impact great workout!

  • Insanity.  This is the ultimate cardio workout that will knock you on your booty!  The warmup is incredibly challenging!!  This is not a workout for the faint of heart!  Shaun will bust you all throughout the workout if you’re not giving it your all.  You’ll notice that some of the participants in the DVD are struggling to keep up and give it 100%.  But, that’s the nature of this workout.  I think it’s kind of like a bootcamp (in a good way).  Shaun will push you past your limits… maybe it’s likened to a short marathon.  This is extremely high-impact and based on HIIT physiology.  Most of the workouts are 30-45minutes.

Weight-training:

  • Chalean Extreme:  Chalene adds her positivity and great energy to this full body sculpting workout.  This is an outstanding workout!!  You will see results in as little as 2 weeks if you follow Chalene’s workout and nutrition guide.  The workouts are shorter (roughly 30 minutes) but incorporate upper and lower body combination exercises for maximal benefit.  One of my faves!

  • P90X:  The ultimate workout.  Tony Horton did his homework when he created this workout plan.  It will get you in the most incredible shape of your life!  Just follow Tony’s eating plan and workout plan and you cannot go wrong!  Workouts are roughly 1 hour.  It includes both cardio and weight training that’s scheduled according to Tony’s workout guidebook.  If I was looking for something guaranteed to sculpt and lean me up…. this would be my go-to program.  Hands down.

BEST OF BOTH WORLDS

  • P90X3: This has been my favorite workout yet!  It’s packed with total body cardio and weights all in a 30 minute session.  Tony pushes you through arms, legs, core, everything…from head to toe!!  He does a fantastic job of using all your muscles and cardio to get you great results.  The beautiful thing: it’s only 30 minutes.  But it’ll be a grueling, sweat-producing, bodyaching 30 minutes that will make you wonder how you could’ve ever spent more than an hour at the gym or studio.  It’s a beautiful thing that both yoga and pilates are incorporated as well.  This is my go-to morning workout bc I feel so much better when I’ve tackled my workout and can better tackle my day without the excuse of being tired or busy in the evening.

Now that you have the breakdown of the DVDs that I enjoy, what is the best workout program?  The best workout program is one you will STICK WITH and continue to do!!  Everyone’s situation will be different.  Think about your situation and how you will get the most out of the time you have.  I’m extremely busy, so I need a workout that will give me the most in the shortest amount of time.  30min to 1hour is a doable time frame for me…but in that time, I want maximum sweat potential.

So, by doing these DVDs at home:

  1. I can wear whatever I want
  2. I remove the drive to and from the gym
  3. I remove time wasted on waiting for equipment to become available
  4. I actually decrease my germ-exposure (not everyone wipes down their gym equipment!).
  5. I’m not spending $40-80/mo on a gym membership (these DVDs are fairly inexpensive compared to the annual expense of gym membership).

These are all terrific benefits…for me.  When I get bored of doing these workouts, I simply change up my routine by going for a run, yoga/pilates, golfing, or playing a round of tennis…just something different (Class Pass or Wild Fire)!

Key things to consider when starting a workout program:

  1. Get the ok from your doctor that you’re ready for the increased activity
  2. Have adequate equipment (shoes, towel, water, etc.)
  3. Stick to the nutrition plan (this is key!)
  4. Schedule your workout and do it (try an AM workout!)
  5. If you fall off the wagon… don’t worry, get back on.  It’s never too late!
  6. Find a workout buddy to hold each other accountable
  7. Can’t find a local buddy? Try blogging or twitter… there’s tons of people out there who are going through your same situation, workout, etc.

Get out there and get movin’!!!

My Workout Calendar:

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