The Bombshell Dynasty

Healing My Gut: What has helped!

noreply@blogger.com (Kati Heifner) — Mon, 21 Jun 2021 18:34:00 +0000

Let's start with a good old-fashioned disclaimer.

I do not provide medical aid or nutrition advice for the purpose of health or disease nor do I claim to be a doctor or dietitian. Any product recommendation is not intended to diagnose, treat, cure, or prevent any disease.

This has been such a long road- and I will continue to learn/try new things and hopefully continue to heal. It's hard to put it all into words because not only are there so many factors, but we each have such individual needs and responses. Going to do my best to give a clear picture of what has helped me.

Another disclaimer- It's taken me awhile to write this as I wanted to be as thorough as possible. I like to have ALLLL of the data so I can have a full picture. But PLEASE do not get overwhelmed. As you read, I would pick ONE area you want to focus on. And of course, this is an ever changing process for me so I'm sure there will be a follow up post lol

First, we need to go back in time a little bit. My entire life, even at age 7, I noticed my stomach would get bloated after meals. At the time, I didn't realize it was a digestive response...I thought I was just fat. As I got into my teens and early 20s, I had tons of strategies to try to hide my bloated stomach. Usually, they involved not eating before events. I had no idea I was eating foods that were causing bloating, gas etc...

In 2012, I did a workout program called Brazil Butt Lift as I prepared for a trip to the Bahamas. I got pretty amazing results. In fact, at our annual Summit event, Beachbody asked me to be in the INFOMERCIAL. I remember being on set- getting ready to film and I wanted to do everything in my power to avoid a bloated belly. I was RAVENOUS. I noticed a super fit girl was there to film for her program. I nearly fell out of my chair when I saw her eat a protein bar and then literally walk right up to be filmed.

I will never forget that moment- it was the first time I realized other people weren't struggling with food sensitivities. If I would have eaten that protein bar, I would have looked 6 months pregnant.
That was nearly 10 years ago... and I have learned so much since then. My goal today is to help shorten the learning curve for you- so that it doesn't take you 9 years to find what works!

From 2012-2014, I continued to struggle with gut health. I would be doubled over in pain after meals, I would feel nauseated and insanely fatigiued. I was eventually diagnosed with an autoimmune disease called Hashimotos. You can read more about my symptoms and journey to diagnosis here.

I believe my body was so overburdened with toxins alongside, being deficient in nutrients/good bacteria...having an unhealthy gut microbiome environment.

I had years of antibiotic use. I used to get strep throat all of the time as a kid, so my mom would give me that yummy bubblegum amoxicillin. We didn't know about replenishing the gut with probiotics.
I also worked at GNC for a time, and would try tons of different supplements when I started my fitness journey. OxyElite Pro (which was subsequently BANNED btw)...and others like it.

Then in 2013, I unknowingly introduced another major toxin to my body... Breast Implants.
My recovery from surgery was horrendous. I was in so much pain- and I gained some weight that I just could not shake. It was only about 5-10 lbs but no matter what I did...I looked puffy.

HINDSIGHT is everything. I believe our bodies can handle, fight, & expel a certain level of toxins. But once our bucket is overflowing... that's when we get hit with things like autoimmune disease. **Again, emphasizing that I am not a doctor or scientist. Just sharing my experience*

One thing I recommend is to put together a health timeline. Sit down this this worksheet and lay out any symptoms you recall over the years. When something new popped up...and what was happening in your life. You will start to notice patterns.
Maybe you randomly quit birth control when you bought a one way ticket and moved to California... where you never found a new gyno... so your hormones were going buckwild...you know...just as an example :P

Putting pen to paper was a huge step for me. I worked with Sagi Kalev for a short time & he said - EVERY symptom matters. It's your body's way of communicating with you.
To this day, that conversation makes me tear up because it was the first time I felt like someone was not only taking me seriously...but validating that something. was. wrong.

I was so used to traditional doctors saying, "Well, your blood work came back normal...so...??" and they would send me on my way with no answers or plan of action.

Okay, we can get dive more into the backstory later...I know you're ready for the meat and potatoes.

What worked/helped?

Again, this is so multifaceted because we don't move through life in a vacuum.
My advice- take what you learn here, do your own reading/research, and then treat your body like a mini (safe) experiment. For example, how do you feel when you eliminate gluten for 12 weeks?

Not only are we individual .... BUT our gut microbiome CHANGES... so our needs change.

I'm going to share quite a few things with you...that I did over a period of TIME. Do not feel the need to order a bunch of supplements or cleanses- take it one step at a time. And the good news...the BIGGEST contributing factor for me is all around what foods I eat. So tweaking your grocery list might be a huge help - without ever buying any supplements.

I wholeheartedly love and appreciate the supplements I share below. For some of them, I've signed up to be an affiliate- which in some cases, allows me to offer a coupon code. But I purchase everything I use myself (none of it was gifted to me). And sometimes they even give me a lil affliate credit which then goes right back into buying more haha Just want to give you the full story. I have some other supplements/products that I'm trying. But the jury is still out on them...so know I know share when I am SURE I love something.

Let's dive in!

For starters, let's talk about some of the symptoms you may be experiencing:

- Bloating, gas, indigestion
- Heartburn following meals
- Irregular bowel movements

- Gurgling in stomach after meals

- Stomach Aches after certain foods

- Skin issues like eczema, acne, roscea

- Food allergies
- Headaches

- Seasonal Allergies
- Smelly Gas

- Burp frequently

- Often need to clear your throat

- Diagnosed or suspected autoimmune disease
- Hard time losing weight
- Brain fog or memory loss
- Chronic fatigue
- Hormone imbalance

- Sugar Cravings
- Mood imbalances
- Stiff, achy joints

If you find yourself nodding to several of these symptoms, there's a good chance you need to take a closer look at your gut health. Adjustments to your diet and lifestyle can make mega improvements

"All disease begins in the gut" - Hippocrates

Functional medicine follows a 5 R approach. Going to share a little about this, but again, I am not a doctor hehe Just want to give you some context.

Remove
Identify an unbalanced gut and remove the overgrowth of bad bacteria as well as external factors like unnecessary antibiotics, foods that cause inflammation, and toxins
Replace
Add in the good stuff- whole foods & digestive enzymes
Reinoculate
Introduce beneficial bacteria through probiotics, prebiotics, resistance starches, fiber-filled foods and fermented foods
Repair
Heal your gut lining- with things like bone broth, L-glutamine etc
Rebalance
Rebalance your lifestyle to keep your gut happy and healthy. Mindfulness practices, reducing stress, staying active and making time to play.

Biome Builders:

Promote a vast and diverse microbiome!

Fiber
Veggies- Fill 3/4 your plate with veggies
Prebiotics- garlic, onions, leeks, dandelion greens, jicama, chicory root, asparagus
Probitoics foods like pickles, kimchi, sauerkrat etc
Probiotic supplements
Digestive Enzymes
Bone Broth
Avoid: gluten, alcohol, sugar, acid blockers, glyphosate, NSAIDS, unnecessary antibiotics

Now let's talk specifics.... how do ya implement this? Some is self explanatory...but let's do a deep dive so it's all laid out.

Elimination Diet

As I mentioned, food is the number one factor in how I am feeling. I strongly recommend committing to an elimination diet like Whole 30. The Whole30 Protocol gives you the structure and guidelines to remove inflammatory foods from your diet for 30 days. You avoid sugar, legumes, alcohol, grains, & dairy. After you complete the 30 days, you will slowly reintroduce foods to see which ones may be causing negative responses within your body.

While it does take mental fortitude, this was more effective than any food sensitivity test I've done. Don't overlook this step - it was absolutely essential.
Also, if you are sensitive to gluten/have Hashimotos...it may take longer than 30 days to TRULY feel the effects. It took closer to 12 weeks without gluten for the fatigue to lift for me. I promise you, it's worth it.

This recommendation is not one size fits all. I discovered that onions are a Whole 30 Approved food, but actually have caused me a lot of issues. You can look into Low FODmap diet, a low histamine diet or countless others. This is really where you just have to start (even start small) and become a little bit of a detective.

If you are stuck on food sensitivity test, I'll share the ones I've done. But I think your money is better spent on some of the supplements I'll share.

Parasite Cleanse

This is a whole topic unto it's self :P
A handful of years ago, my best friend introduced me and our corner of the internet to parasites. Here's a really simple way to determine if you have parasite...

Place two fingers on your wrist... if you have a pulse... you have parasites. :P

It's simply a part of being alive and interacting with the world around us. The trouble is...sometimes are bodies are out of balance and the little biggers can run amok.

Last fall, I had the strangest experience with a rash that keep popping up. I went to 3 doctors who wanted to keep giving my steroids to keep the rash at bay- but it wasn't addressing the root cause. I finally got in to see a holistic doctor and after muscle testing- they said I had a microscopic parasite. I did a few rounds of parasite cleansing and the rash never returned.

Microbe Formulas has a "Full Moon Kit" for parasite cleansing. This is super gross, but due to the way our bodies respond to cycles/full moon...our hormones are effected and parasites are more active during full moons. I know it sounds woo-woo, but there is science behind this lol They actually leave their hiding spots to meet in your gut and breed. Puke? If you want to know more, there is a highlight on my Instagram called Parasites

If you want to look into the Full Moon Kit and give it a go...here's a link for $20 off. Don't worry, you won't see anything in your stool. Again, this is a whole topic we could talk about for days... refer to my IG highlight to start your research lol

MitoLife- CLF Protocol

Okay, this is a big one. This small supplement company did BIG things for my health. I came across them randomly when I was searching for a good mineral supplement. Another mom with Hashimotos was talking about her experience and I was very intruiged. I started with one supplement but kept adding on.
They sell out FAST so I ended up having to wait several weeks for a re-stock to try more. By this time I was hooked because I've seen a noticable difference in my digestion and overall well-being/function.
I reached out to them and they were about to set up a discount code for me ( coupon code: KATI )

For starters, you can read about Matt's CLF protocol here

And Ill talk you through the specific supplements I take (which is most of the ones they offer LOL)

Digest- It - All - This digestive enyzme is taken with meals. It helps you break down foods and absorb nutrients. Basically, if you are bloated after meals...you're gonna want this. Many cruciferous are notorious for causing gas & bloating. This is a huge help!

Dissolve- It - All I started taking this after my breast explant surgery to help dissolve scar tissue & it also helps with period cramps. There are a ton of other benefits! It assists in breaking down fibrin and other accumulated proteins. Breaking down excess proteins may support normal circulation, respiration and promotes a healthy inflammatory response.
Takes the burden off of the liver and white blood cells, increasing their function*

Breaks down necrotic debris in the blood*

Breaks down excessive fibrin and fibrinogen*

Supports respiratory, cardiovascular, circulatory, and sinus health*

Decreases wrinkles and scar tissue*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

I'll come back to update my personal notes on each supplement but for now, here are the other ones I take daily.

Pufa Protect (Vitamin E)

Probiotic & Endotoxin Reducer

Purely K

Panacea- Pure Shilajit Tablets

I cannot say enough good things about this company! Okay so now on to another supplement that CHANGED MY LIFE

Ion Biome

I researched/bookmarked this product for monthhhhssss and kept coming back to it. As someone who has tried many things over the years, I'm pretty skeptical. I do a lot of thinking before trying lol

So insanely happy I took the leap of faith on this (and followed through with using it). How many times have you bought something and then let it sit around? I'm guilty of this. And as a sidenote, I HIGHLY recommend getting the PUMP if you order. I squirt it right into my mouth instead of having to pour it onto a spoon.

But I digree... This is LIQUID GOLD as far as I'm concerned. NOTHING....and I mean NOTHING has worked this well for me. If you follow my IG stories, you've seen...my stomach has been HAPPY. I haven't felt this good in at least 10 years. I can actually eat food without feeling bloated, sluggish, fatiqued or generally like crap haha

It's not a probiotuc- it's a mineral supplement that strengthens your gut lining on a foundational level AND is also a brain booster! It helps to improve communication between the gut and the brain, protecting the bloodstream from toxins like glyphosate, gluten, antibiotics, and more

Truthfully, I don't quite understand all of the science behind it.... All I know is....it's completly changed my gut health and in turn...my life. Rich will attest to the fact that I'm not complaining about stomach pain like I was doing daily AND my stomach has been the flattest it's been in years (Yay 30 Day Breakaway + Ion Biome + healthy meals + MitoLife + finding the joy in my days) . And I'm not complaining about stomach pain like I was doing daily.

The best deal is to do the subscription- that's what I did. It saves you a significant amount- you can check that out here. Find the entire product line here.
If you try this, PLEASE let me know what you think about a couple of weeks of consistent use.

Viome- Gut Microbiome Test

Viome will take a sample of your stool and analyze the living organisms that are currently in your gut. They give you food and supplement recommendations based on your unique digestive health.

I highly recommend searching for Viome on whatever platform you listen to podcasts-I think it's helpful to hear the founder of the company explain it. Darin Olien and Chalene Johnson both had him on as a guest. Fascinating stuff! And it will give you more context

Here's a quick look at my intial results:

Above, you will see a list of foods that gave me to "avoid" and some to "minimize." Many of these are healthy foods, but based on my current gut microbiome they are not helpful to me. If you know about "leaky gut"...you'll know that as your gut lining becomes permeable, the foods that you eat leak out into your bloodsteam (where they def should not be) and you start to develop a sensitivity to them. It's important to not only heal the gut...but to make sure you vary your diet so you are recieving an array of nutrients and minerals. Tons of foods on this list are regularly in our rotation so this was both a surprise...and not haha It was a great reminder to change things up!

My SUPERFOODS include apple cider vinegar, banana, avocado, bone broth, arugula, carrots, chards, cilantro, cranberry, dill, egg yolk, flax oil, ghee, ginger, kale, pumpkin seeds, radicchio, sage, salmon, sunflower seeds, spirulina, turkey, walnuts etc... I love that they give you a list of foods to lean into!

They offer to send you specific supplements for your needs via a subscription. I have not gone that route yet but I may in the future. I have mixed feelings about this test- I loveee having data. But Im not sure it's any more effective or accurate than an elimination diet. I'm hesitant to recommend someone spending $200 on this when that money could go towards better food choices.

I do have to admit however that I would not have known to temporarily minimize spinach, asaragus or some of our favorite veggies and nuts. So I am glad I did it. And I do plan to retest in 6 months to compare the results.

I do not recieve any sort of payment, kickback, credit for this...but they did give me a coupon code for $10 off (Kati10)
Around holidays they also have tons of sales so be on the lookout for that if you are interested in testing your stool.

Bone Broth

So speaking of food...I wanted to give bone broth it's own category because it's that important. Let me preface this by saying, I have a hard time consuming meat and animal products from an emotional perspective. My heart aches for the animals and I try to source meat as responsibily as I can. The sacrifice of their life is not lost on me.
I've gone vegan for a couple of years...and I cannot defy the benefits of consuming meat. If you suffer from an autoimmune disease, bone broth is wonderful for your immune system. It contains essential minerals and amino acids along with anti-inflammatory properties.

Vibrant Farm raises their animals humanely in Ontario
Butcher's by Roli Roti is a brand carried at Costco- great low sodium content
I also like Bare & Bones (Whole 30 approved) and Bonafide

And of course, you can easily make your own!

Toxic Burdens

Modern day living bombards our body with toxins. From drinking out of plastic, eating franken foods ...to cleaning products...the chemicals in our furniture and carpets ...it's hard to avoid.
So the goal is...mitigate the risk and help your body detox properly.
Our skin releases toxins through sweat (I am not great at sweating which I used to think was a good thing... now I release that it has hindered detoxing)
Our lungs release carbon dioxide
Our lymphatic system collects and clarifies waste
Our live detoxifies and removes harmful chemicals
Our kidneys filter waste
Our colon removes solid waste

So it's important to reduce exposure to toxins when possible and support our body's natural detox processes.

Some things to consider:

Do you use anti-perspriant containing aluminium?
Do you drive a car less than 5 years old?

Use plastic storage containers?
Drink from plastic?
Use teflon (like pots/pan)?
Skin issues?
Sinus issues?

Drink excess alcohol? (We actually don't drink alcohol outside of like 2x a year)

Have new carpet, furniture, mattress?
Poor digestion?
Breast implants?
Root canals? or metal fillings?

What to do?

Remove toxins and replace with friendly options when possible. For example, I actually really don't wear deodorant anymore. And when I do, it's a natural option. This was a harddddd process...but I would always hear people say once they stoppped using anti-perspirant...they stopped smelling. All told, it prob took my 2 years to make the transition. But they weren't lying!
I prob will still use deodorant for special occassions.....but that's a far cry from the daily use of my past! You want to sweat often....

MOVE YOUR BODY - Your lymphatic system does not independently pump itself...it only moves when you do! Massgae, exercise, dry brushing, and using a sauna all help with this

Drink water!
Eat lots of veggies/fiber which helps with regular bowel movements

Exercise

Let's talk about movement. Exercise reduces inflammation, helps with your mood, reduces stress, helps boost your immune system, and tons of other benefits.

Before I was diagnosed with Hashimotos, I was working out SOOooo hard trying to get rid of the fluff. Little did I know, I was riddled with inflammation and I was only making it worse!
During my workouts, I felt like I could lay down on the floor and fall asleep right there. My workouts were counter-productive in every sense.
⁣
IF you OVERDO it (and have thyroid issues), you send your body into a tailspin. ⁣
⁣Too much physical activity (intensity, length or frequency) could worsen low thyroid function. ⁣
⁣
Here's how it goes down: You exercise beyond your threshold - your body perceives it’s under stress, Cortisol, a stress hormone is released. High levels of cortisol cause inflammation, dampens your immune system & signals the pituitary to slow down/stop creating thyroid hormone.⁣
Basically ya got a mess on your hands. ⁣
⁣
So to get all of the benefits of exercise without the cray-cray, I put together a list of my favorite Hashimoto friendly Beachbody workouts that you can stream right in Beachbody OnDemand. ⁣
I also recommend getting outside for walks- low impact and all of the fresh air. Swimming is another great option. ⁣

Barre Blend
Piyo
Country Heat
3 Week Yoga Retreat
Cize
You V2
LIIFT4
Brazil Butt Lift
21 Day Fix * Modify as needed

You can bookmark my post on Insta if you want to save this list

If you don't know, I've been a coach for TEN years now! Wowzers hehe I've learned a thing or two in that time- if you're looking for a coach/accountability group, I've got your back. You can check out the BOD memberships over here.

I've been throught a lot of different phases of life in my time as a coach- and one thing that I will sing from the rooftops...there really is SOMETHING for everyone. Whether it's nutrition ...needing a more rigorgous program... or a low impact program...postpartum or training for a run...I never run out of options for the season of life I am in.

I tried to upload the video- you can find it on my IG reels. but here is what is possible when you're body is operating optimally! My body actually responds to the work I put in! I'd been spinning my wheels for 3+ years!

Shakeology

Speaking of Beachbody, I wanted to tough quickly on Shakeology. I debated putting this in but it IS something I drink every day.
Now, full disclosure..I've gone in cycles with Shakeology. I drank it nearly everyday for 3 years (before I knew about leaky gut). It was my daily chocolate fix- which was hugely helpful.
But then during my mega food sensitivity phase, I only drank it sporatically and discovered the whey forumlations are very much a NO GO for me.

I am backkk to loving it on the daily- very much obsessed with the cafe latte VEGAN forumula. I was sent a box by accident (instead of vegan vanilla) and it actually helped me kick my Chai Tea Latte habit. Sooo it's saving me at least 12 grams of sugar/day! haha THAT alone has been a significant change in my daily routine and ditching unneccessary sugars.

Okay so besides curbing the cravings- I've always used it to fill nutritional gaps in my diet. It's loaded up with tons of superfoods (you can look them up and their benefits).
But from an autoimmune perspective...it's one of my favorite tools in my toolbox. Here's why...

With its 60+ quality sourced ingredients, Shakeology is possibly the most complex and sophisticated blend of protein, fiber, pre and probiotics, enzymes and superfood ingredients that can be found anywhere. Each serving contains proteins, vitamins, minerals, antioxidants, adaptogenic herbs, fiber, pre and pro-biotics, and digestive enzymes.

Remember how I said I used to work at GNC? I used to buy individual ingredients to make my own "super shake" Funny story... I blended my Maca, wheat grass and a few other ingredients (that costs $20-30 a pop btw) ...and ended up projectile vomitting it all up. Eeek hahah I still laugh when I think about my $100 vomit shake. So when I stumbled across shakeology after p90x...the cost actually seemed reasonable to me after what I spent

I digress... ShakeO contains

PROTEINS AND AMINO ACIDS: To help build and repair muscle through muscle protein synthesis.

ANTIOXIDANTS, PHYTONUTRIENTS, VITAMINS AND MINERALS: To help fight free radical damage and help support a healthy immune system. Super fruits, greens and herbs such as Chlorella, Spirulina, Cinnamon bark, Green tea extract, Astralagus, Chicory root, Rosehip, Acerola Cherry, Sacha Inci, Moringa and more.

ADAPTOGENS: Which have been traditionally used to help the body adapt and respond to the effects of stress. A blend of Ashwagandha, Astragalus, Chaga, Cordyceps, Maca, Maitake, Matcha, Reishi, Schisandra.

PREBIOTICS, PROBIOTICS, DIGESTIVE ENZYMES + FIBER: Help to prep the gut to absorb all of the whole food goodness and also to create a healthy gut environment for regular digestion and weight loss, Perfect for individuals struggling with IBS, autoimmune disease, thyroid issues, etc.

As of THIS month, they will have a certifed Gluten Free/vegan option! Yay!

DRINKING SHAKEOLOGY EVERY DAY HELPS YOU:

Maintain good health
Build and repair muscles
Maintain immune function
Support healthy glucose metabolism (Low glycemic index)
Help protect the body from free radicals by providing antioxidants
Support healthy eyes and skin
Improve digestion and gut health (with pre and pro-biotics, digestive enzymes + fiber)
Support the function of the thyroid gland (heyyyy nowww- woo!)

You can find more about it here

Pegan Diet

Use food as MEDICINE! Dr. Mark Hyman is one of my favorite resources for all things health. He has a wonderful podcast, audio / books, and a really active presence on social media haha

In my experience with doctors, they often focus on symptom management without seeking/correcting the root cause. The functional medicine approach focuses on longevity and WELLNESS...and treats the body as a whole.

Remember that song... "The foot bone's connected to the leg bone... The leg bone's connected to the knee bone"
Allopathic medicine treats each part of the body as if they aren't connected to one another... Obviously there are many wonderful, life saving advances that have come from the field. I also know from personal experience that I would still be suffering if not for my holistic, functional medicine doctor.

This is a topic for another time hehe But I wanted to plant the seed. FOOD is powerful information for our bodies. I've seen wonderful results with the supplements I shared above...however FOOD above all else has impacted the way I feel...which is why I led with Whole30/elimination diet.
Food can help or hurt. We just have to pay attention to the effects for our body/in this season of life.

I'll lean more into this for a future post, but for now, here are some basic priniciples to follow:

- Eat real food (Did God make it? or man?)
- Try to avoid food with labels. Example: Tomatoes vs canned tomatoes contain water, tomatoes, & salt (sometimes more)
- Don't eat things with ingredients you can't pronounce
- Eat Mostly Plants
- Use meat as a condiment- veggies should take center stage
- Eat fat with every meal (healthy fat is essential- avoid refined oils like canola, safflower or soybean oil. Stick to things like avocado, coconut oil, olive oil)
- Include nutrient dense super foods - lots of colorful plant foods!
- Avoid dairy, mostly (stick to ghee, goat yogurt etc)
- Stick to gluten free (this is a must for Hashimotos!)
- Enjoy pleasure foods, but dont make it a daily habit.

Okay, okay I know this is a beast of a blog post.

Remember to digest this in bits...and I will continue to share and add on as I go. We didn't even touch on reducing stress and SLEEP! Some of you may remember, I had a strong conviction to cancel cable last year and haven't looked back. It's SIGNIFICANTLY reduced my stress levels and I've been going to bed way earlier because I listen to podcasts instead. I'm learning and sleeping more! WIN WIN

But truly, I've spent a solid week putting this into words because I know how helpless it feels to struggle with health issues. It takes time and treating yourself a bit like a little experiment...but I promise...as you try new foods, new workouts, new routines...you start to get more in line with your body. And THAT is a great feeling
When I felt especially helpless...I fell into a "victim mindset" Why is this happening to me? Why can't the doctors figure this out?
But when I took responsibility for my health, when I started researching and relying on HOW I FELT...it gave me back my power.

It's a journey...with highs and lows. But I truly HOPE and pray that in some way my story can help you unlock your path to wellness and vitality.

It's not just about living...but living WELL. Longevity AND optimal health.

I'm cheering you on!

Farmer's Market 3rd Birthday Party

noreply@blogger.com (Kati Heifner) — Fri, 11 Jun 2021 16:18:00 +0000

Adult Bedtime Routine: What to Do Instead of Watch TV

noreply@blogger.com (Kati Heifner) — Mon, 22 Feb 2021 20:00:00 +0000

One day, I’m going to write a book:⁣
⁣
“𝘛𝘩𝘦 𝘭𝘪𝘧𝘦-𝘤𝘩𝘢𝘯𝘨𝘪𝘯𝘨 𝘔𝘢𝘨𝘪𝘤 𝘰𝘧... 𝘤𝘢𝘯𝘤𝘦𝘭𝘭𝘪𝘯𝘨 𝘤𝘢𝘣𝘭𝘦 & 𝘱𝘶𝘵𝘵𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘱𝘩𝘰𝘯𝘦 𝘥𝘰𝘸𝘯 {𝘣𝘺 𝟿𝘱m}”⁣
⁣
In my workout, Autumn said something that stood out to me. “Your body is the result of your lifestyle” ⁣
⁣
It reminded me of a quote about our lives being the culmination of previous decisions we’ve made. The partner we’re with...the furniture in our home...the clothes in our closet...and the state of our health/fitness ⁣
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Disclaimer here- my heart absolutely breaks for people with health issues. You guys know I dealt with a mystery diagnosis for 𝘺𝘦𝘢𝘳𝘴𝘴𝘴𝘴⁣

Some things 𝘢𝘳𝘦 out of our control - however I do think we give TOO much power away. 

Control what you can control ⁣
⁣
As Dr Hyman says, “𝘎𝘦𝘯𝘦𝘵𝘪𝘤𝘴 𝘓𝘰𝘢𝘥𝘴 𝘵𝘩𝘦 𝘎𝘶𝘯, 𝘣𝘶𝘵 𝘌𝘯𝘷𝘪𝘳𝘰𝘯𝘮𝘦𝘯𝘵 𝘗𝘶𝘭𝘭𝘴 𝘵𝘩𝘦 𝘛𝘳𝘪𝘨𝘨𝘦𝘳”⁣
⁣
After removing my implants, my health has continued to improve in so many ways. Another breastie asked what I’ve been doing to break through another plateau ⁣
⁣
...and I’ve been simmering on this question for days... what is different for me now vs last year?⁣
⁣
1) SLEEP ⁣
2) SUNSHINE/FRESH AIR ⁣
⁣
Let me start with the outdoor love (praying for those of you dealing with record low temps) ⁣

I stopped taking vitamin D supps (topic for another time but follow Matt Blackburn)

And started intentionally taking mini breaks to go outside. ⁣

Apparently, I need tasks so in our yard you’ll find my beloved compost pile and tons of rose bushes/flowers I’ve planted this year.  

Popping outside has been a huge mood & energy booster! ⁣especially when I can be active - gardening is a great task to keep my interest and help me stay physically active. 
⁣

SLEEP- this is twofold topic. 

Last June I had a strong conviction come over me to cancel all forms of tv. Rich thankfully agreed and we haven’t looked back. No more stressful shows or horror movie commercials popping up to haunt me. No more binge watching (someone did let me log in to watch bridgerton omg!!)⁣
⁣
I started listening to audio books & podcasts at night instead. Not having the option of tv or shows keeps me on track. ⁣

The best part is I’ve learned SO MUCH - about an unbelievable range of topics. Personal development, historical events, biographies, astronomy, religion, health...My knowledge base continues to grow! ⁣

Tv = zone out ⁣
Audio = lean in and learn + I usually drift off to sleep

Waking up RESTED & schooled ⁣

Why We Procrastinate

noreply@blogger.com (Kati Heifner) — Tue, 02 Feb 2021 19:56:00 +0000

Let's talk about the REAL reason we

P R O C R A S T I N A T E  

...and it's NOT LAZINESS! 
Have you ever had something important to do... but then suddenly you decide to take a nap, watch cat videos, or organize your pantry INSTEAD of doing the task that REALLY needs to get done (taxes, workout, etc... )

You aren't lazy or bad at time management... You're actually doing it because you are STRESSED. You/We are bad at emotional management 

The irony is procrastinating can led to MORE stress.  Which can lead to MORE procrastination, and suddenly you find yourself in a vicious cycle. 

It's REALLY easy to give in to short-term gratification (HELLOOO Pinterest scrolling) instead of focusing on LONG TERM goals...and doing the things that you KNOW you should be doing... 

So how do we turn this ship around?

It sounds very kumbaya, but one of the BEST things you can do is give yourself a little grace. Forgive yourself to lessen your guilt (which is one of the MAIN triggers for procrastination) and break your task down into small manageable chunks. 

Instead of throwing your mind into avoidance with a black cloud looming overhead, focus on a simple SMALL task in the name of progress. You don't have to file your taxes today, but maybe start gathering the forms you'll need. 

When I don't FEEL like working out, I make a deal with myself.. 

"I'll just do the warm up"
"Okay, Just 5 minutes"
"Just do 5 more minutes"
....And before I know it...I might as well just FINISH the workout. 

Stop waiting until you FEEL like doing something. If I only did what I FELT like, I would be curled up on the couch with Reese & the dogs, eating guac all day haha 

Don't let MOOD dictate your day- steer the ship. 
Once you start taking a little action, your momentum and confidence will build. Washes away those procrastination guilt feelings. 

The best way to START the day in the mode of accomplishment- make your bed! You will have accomplished your first task of the day. That small sense of pride will encourage you to do another task...and then another... 
By the end of the day, that one task completed will have turned into many tasks completed. The little things matter <3 They add up to the big things

One last tip, instead of saying, "I HAVE TO..." say "I CHOOSE to..."
I-have-to can lead to self-sabotage
I-choose-to empowers you & puts you in control. 

Stop waiting for the right time or the right mood to do something. Just start with one step at a time


Some other reasons you MIGHT put off tasks.... 

Fear of the outcome (failure or success)
lack of interest
helplessness or don't know the steps to take
perfectionism
too tired (mentally or physically)
rebellion/resentment over the task
belief that nonaction will remove your responsibility from the outcome
distraction

Breast Explant Surgery Check List

noreply@blogger.com (Kati Heifner) — Wed, 09 Oct 2019 15:01:00 +0000

I love to go with the flow until it comes to major events or trips- then it's lists on lists on lists! I don't like to leave anything to chance especially when it comes to surgery.
I recently had my breast implants removed and I was so happy to have everything prepared ahead of time to I could focus on recovery. Since my surgery was about 4 hours from home, there was an added element of travel.

I compiled a list of my favorite explant items on Amazon- you can find that HERE

If you need a little more detail, Jill Hastings, another breastie from the FB group put together a more detailed list that you can read:

•Bed tray
•Wedge pillow
•Neck pillow
•Knee bolster or pillow for under knees
•Bed table/stand for meds, food, water, remote, etc.
•Heating pad for back or tummy discomfort (don't use on breasts)
•Ice packs if doctor approved using them
•Basket with snacks/water bottles next to bed
•Straws
•Back scratcher! Several things can cause itching (after implant removal surgery) in the breasts and the rest of the body. Pain meds, detox, and healing.
•Dry shampoo and wet wipes/face wipes since you can't shower until drains are out.
•Antihistamines like Benadryl or non drowsy Loratadine help with itching. Also, baking soda/Epsom salt baths once cleared to soak in tub. 👍🏻
•Thermometer
•stool softer and magnesium (start taking right after surgery as the anesthesia and pain meds will constipate you)
•Senna may be needed for constipation. (Senokot)
•gas-x
•probiotics
•ask doctor for Diflucan if you are prone to yeast infections from antibiotics
•Ask for a prescription of zofran dissolvable tabs for nausea that can be caused by anesthesia and pain pills. (It was very helpful for me the first night especially)
•throat lozenges like sucrets (you may have sore throat)
•Arnica pellets (helps with bruising)
•Arnica homeopathic cream. There is one over the counter or a higher strength Traumeel Analgesic/Anti-inflammatory-may be helpful but not necessary (I got this from my ND as its rx only, can be used around breasts, underarms, chest area but NOT directly on incisions)
•peroxide to remove blood from bra
•Epsom salts for detox baths once you're cleared to fully submerge in water.
•essential oils (high quality) are great to use in a humidifier, or with a carrier oil, or in your detox baths too. (Once cleared to take baths)

•get prescription meds filled before surgery date

•open front sports bras for after drains and binding are removed
•nursing pads/gauze to use in sports bra after dressing is removed to protect your skin and your bra
•Some ladies have used a lanyard or waist pouch for drain bags
(mine had clips to attach to the bottom of ace wrap/bra)
•button/zip front shirt, easy pull on pants, and slip on shoes to wear to the hospital/surgery center
•small pillow to put between you and seatbelt on way home or to hotel.
• blanket for car ride home or to hotel. (I was so cold after surgery)
•Snacks like crackers or applesauce for ride home to settle stomach and to be taken with pain pills.
•water bottle for ride home.
>>> Someone to drive you to and from surgery and post ops. Help for at least the first week after surgery. Help with medication administration, drain care and recording of fluid draining, positioning, ADL's (activities of daily living) and self care. Also, care for children.<<<

•pre made meals to make it easier for your family after surgery
•take before photos of your breasts and your no-make up face to compare with pictures after explant.
•reach out to us if you have questions, concerns, or need support.

🌸 Breath. You got this! 🌸

Use this list

Breast Implant Illness: Why I'm Removing My Implants

noreply@blogger.com (Kati Heifner) — Tue, 01 Oct 2019 14:08:00 +0000

aThis post has been THREE YEARS in the making and I have been DRAGGING my feet on it..

It’s such a real ,close, personal topic for me but I know ultimately by sharing I can pay it forward to other women. If it weren't for others sharing their story, I would never have known about this.

Last night, some of my dearest friends joined me for a little BOOB VOYAGE party! We burned a ceremonial bra in the fire pit to close this chapter of my life.

This upcoming Friday, I am having surgery to have my breast implants removed. Some of you may not even know that I HAVE implants (which I’ll get into).

I’ve had to really take a hard look beyond my own fears and realize that breast implant illness is a much bigger issue than me feeling awkward.
I hope that by being real & raw that women are not only educated but also that it helps them learn to appreciate and love the body that they are in.

After my initial fitness transformation with P90X, I became hyper aware of the loss of “volume” up top. I researched, asked questions (my bestie Lindsay will even tell you it was within one of our VERY first convos!) I really wanted to “balance” out my figure and I was sure implant would make me look more proportional.

Within 2-3 years, I scheduled 3 consultations for a breast augmentation. I met with multiple doctors and felt very confident and at ease with my decision.

March 2014, I went in for surgery. I started as a “B” cup and requested a “C”
But trusting my doctors opinion, I gave her some leeway with what she felt “looked better” BIGGEST REGRET. 😨

Instead of waking up as a C, I suddenly was a “DD” While I loved the fullness at the top, I basically hated them from day one. They were way too big, they overpower my frame, & I could not workout like I used to.
I went from rocking out one handed push-ups and pull ups...to suddenly have a weak upper body. On top of everything else, I felt HYPER sexualized and more self conscious than ever. My clothes went from cute tanks and shorts to oversized “potato sacks” as Rich likes to say. 🥔
Basically anything I can do to HIDE them. I was so self conscious about them that I’ve never really talked about my initial surgery.

Borrowing my friend's implants! How strange that we agreed to have these put IN our bodies?!

Now, this is the part where things get a little confusing. Prior to implants, I was starting to have some digestive issues that doctors weren’t able to diagnose or unravel. But things certainly RAMPED up after implants. 📈

Within 7 months, I was diagnosed with an autoimmune disease (Hashimotos) and my list of food sensitivities really started to skyrocket.

Some of the symptoms

🔸Unexplained weight gain (Even with intense workouts 5-6 days per week and eating an extremely clean diet)
🔸My workout stamina drained, could not lose fat, could not gain muscle.
🔸My face started aging rapidly and my skin looked dull
🔸Migraines
🔸food allergies
🔸Digestive Issues.
🔸This constant thirst like I was dehydrated. I would literally drink well over 100 oz of water a day and still feel so extremely thirsty. Rich always asks where the water all goes (?) lol
🔸Breast and chest pain & itchiness . Weird heart palpitations.
🔸Brain Fog and forgetfulness.
🔸Anxiety, Mood Swings. Headaches.
🔸Dry/itchy eyes and blurry vision, plus whites of eyes off in color.
🔸Chronic Fatigue.
🔸Inflammation

By having my thyroid regularly checked, taking my thyroid meds, removing gluten & really keeping my food in check, things have certainly gotten better. But I committed to an 80 day intense workout program and while I know I did get results, they certainly did not reflect the level of intensity I brought.

I’ve had blood work taken and my labs always look great, but I still have these lingering symptoms.

In 2016, I came across 2 stories that really caught my eye about women (including one that I personally one) removing their implants and seeing drastic improvement. I joined a group called Breast Implant Illness and Healing with Nicole. At the time, it only had 3,000 members but the group is now over 96,000 women strong! ♦️
As I read posts of all these women with the exact same symptoms as me, I suddenly felt understood.

But even still…

I was not ready to face this. My initial recovery was surgery was so awful. The recovery time is about 6 weeks. I was in awful pain for nearly 12 weeks.

I’ve tried to ignore it. I’ve postponed it and put it on the back burner, but this topic continued to come up for me daily.

More and more stories about breast implant illness found their way to me. I had a friend explant...and then another...and then another... The stories were stacking up.

Earlier this year, after my miscarriage something clicked for me. A literal LIGHT SWITCH moment. 💡
Within 12 hours, I had a surgical date on the books. Which was easy because I’ve now been researching this for YEARS LOL

It’s so important to note that not just any surgeon can PROPERLY perform this procedure.
With any forgein object in the body, a scar tissue capsule forms around it to protect your body. This capsule can absorb toxins, mold, fungus, bacteria etc from the implants. If the ENTIRE capsule not is removed, you can get much sicker over time.

Because the silicone implants carry so many heavy metals and toxins, your body can go into overdrive trying to detox them out. Silicone Breast Implants contain over 40 toxic chemicals and an array of heavy metals which will damage your health, and that silicone bleeds through the shell microscopically from early on.

ℹ️DIRECTLY from the FDA’s website:”
There is a risk of developing a type of cancer called breast implant-associated anaplastic large cell lymphoma (BIA-ALCL) in the breast or scar tissue (capsule) surrounding the implant.

So when you have breast augmentation, you are signing up for a man-made toxic concoction sitting right on top of your heart, lungs, lymphnodes and putting yourself at risk for a rare type of cancer.
I’m not trying to cause hysterics, panic etc...but I do wish I was more informed and educated before deciding to go down this path.

I haxe ZERO judgement toward anyone opting for a cosmetic procedure (Im in that club) but I would truly regret not sharing my experience & showing the “darker side” of things.

My Breast Friends

I DON’T think all women will experience symptoms but if you have implants & unexplained health concerns, this is something you might want to start researching.

Obvi Im not a doctor or scientist 👩🏼‍🔬 😆 so I can’t say with absolute truth and empirical evidence, but I wanted to share my experience and decision. I can’t wait to be in my God-Given form and teach Reese the power of self-confidence and loving yourself.

🧡🧡Im VERY much looking forward to hugging my baby without feeling like we have balloons between us. HEART-TO-HEART for the first time ever - Might cry.🧡🧡

Thank you for allowing me to be so open and vulnerable about this. It’s taken me QUITE a while to come to terms with my decision and actually share it. 💞

I’m sorry for unconsciously normalizing an UNNATURAL body standard & it’s time I get back to who I was created to be.

I welcome any questions that you might have and am more than happy to help. I encourage you to join the Facebook Group, Breast Implant Illness and Healing by Nicole.

Sharing this because I'm hoping my experience can help to educate women on the dangers of breast implants. I want to encourage you all to embrace the beautiful body that God has blessed you with.

Society pushes unrealistic body images constantly in our face- but that is not the truth. Again, I am in no way shaming or guilting anyone who wants or has implants- And I realize that some women have them due to rescontructive surgery. I guess I'm just angry that they are not safe!
INFORMED CONSENT is so important and while I did know of risks surrounding any surgery (cosmetic or otherwise) I had no idea implants could make women so sick... trigger autoimmune disease or silicone poisoning. I was way too passive in my research and I'm forever grateful for the women who were bold enough to share when everyone though they were crazy.

You are beautifully created, and God does not make mistakes. ❣️

FAQ
I've had so many questions around this so I wanted to answer some because I like to have ALL of the information. I will be writing a post op follow up to document the surgery and recovery

HOW DID YOU FIND A DOCTOR:
I started by going to https://www.breastimplantillness.com/explant-surgeons/
There is a complete list of surgeons with all of their information. I started researching and ultimatly relied on testimonials from friends!

I chose Dr Rankin at the Aqua Surgical group in South Florida. They have beautiful results and really put an emphasis on WELLNESS and healing.

RECOVERY TIME: 4-6 weeks

COST:
This is the current pricing at my doctor's office as of the Fall 2019
En bloc explant $6000
With lift $9000

WHAT HAPPENS WITH ALL OF THE LOOSE SKIN:

I think this is so dependent on your body, your implants, how you heal etc... Some women have their implants removed and their breasts look wonderful after (there is a recovery period and everyone tells me don't worry! They will change constantly within the first year- they start to fill in more)
For me, my skin was stretched from pregnancy and breast feeding. So I'm absoluety getting a lift.

Dr Rankin has a special "j wrap" technique he developed. I will update you on the results!

For more about my recovery, I have TONS of videos saved on Instagram that document the entire experience

Breast Implant Illness
Explant Surgery
RECOVERY

Reese's 2nd Birthday Party: Ice cream & Artisan Dessert House

noreply@blogger.com (Kati Heifner) — Mon, 23 Sep 2019 18:32:00 +0000

Okay, I SWORE I would keep her 2nd birthday SIMPLE. But I think my love language is planning parties so I just couldn't help myself. The more I prepped and prepared, the more ideas I would get.

For some reason, I am really stuck on the idea of "markets" and "shops" as birthday themes. Her first birthday was "Reese's fresh flower market"
And this year, Target Dollar spot did me in with ADORABLE ice cream themed props and decor.

I pulled new props together with some from last year and I think it all worked beautifully. One of my favorite things about doing a "market" is the possibilities for imaginative play!

Encouraging creativity and using her imagination is SO important to me- so why not create a giant PLAYDATE party around this idea? Ya know =)

Hope you enjoy the photos! I've posted a couple tutorials on my Youtube and Instagram for things like the faux cakes, ice cream sandwich props and how I created the windows. Lots and lots of foamcore board went into this! (Dollar Tree is the best place for crafting supplies like poster and foamcore board!)

Event planning and supplies: Giggle + Gather

Awnings: Target Dollar Spot (They are paper and I built little sturdy boxes to give them a better shape & longer life)
Windows & Shutters: My own creation!
Play Cart: Target Hand & Hearth Brand

Bistro Table: Random Facebook Marketplace find!

Wire Metal Basket Stand: Kirklands
Balloon Ice Cream Cones: Made them from Foamcore, paint and balloons

Pottery Barn Play Kitchen Review & Instructions- Chelsea All-in-one

noreply@blogger.com (Kati Heifner) — Sun, 01 Sep 2019 03:36:00 +0000

For whatever reason, it's really hard to find reviews on Pottery Barn items so I looked at this for over a year before purchasing. I wanted to pay it forward to other parents so I uploaded my review and someone commented that their kitchen did not come with instructions.

If you find yourself in the same boat, I uploaded the Pottery Barn Chelsea All-In-One Kitchen assembly instructions for you!

For Days You Don't Feel like Working Out

noreply@blogger.com (Kati Heifner) — Mon, 04 Mar 2019 18:30:00 +0000

Yay for the first Monday of the month! Welcoming March with open arms after the month we've had lol

But seriously, Mondays have gotten a bad name. Truly, there is nothing quite like a Monday to snap us back to reality & jolt us onto a path to our goals.⁣

Just in case you need a little “motivation rocket fuel” I’ve compiled a list of my favorite workouts (via Beachbody OnDemand} to do when I “don’t feel like working out” ⁣
⁣
Sometimes you just need to GET STARTED to keep going.

Here's my totally friendly workout list.

You can email me if you need help registering for a workout & meal plan subscription.

Miscarriage: Our Angel Baby

noreply@blogger.com (Kati Heifner) — Fri, 15 Feb 2019 13:00:00 +0000

I’ve been debating if I wanted to talk about what happened last week.

Yesterday was THE day. We were going to share our BIG news with an epically adorable picture of our Reesey girl.

Unfortunately, all of that excitement turned into a painful experience...

For a brief moment, we were a family of four. 🧔🏻👩🏼👧👶🏼(+🐶🐶)

It was our little secret. It wasn't for long and sometimes I wonder if it was all in my head.

But we saw you. The two pink lines. The first line SO bold that I thought it was the control.

The doctor saw you. You were here. A little flicker- you existed.

We were shocked, you caught us completely off guard. We sat & absorbed the news. And spent an evening shaking our heads and laughing. 👫

A mother of TWO! One holding my hand, both holding my heart. 💞Amidst nausea and desperately needed naps, I started to daydream about what life would be like...
OHHHH the photoshoot opportunities! My two loves sharing a birthday month...and me doing the one thing I SWORE I would never do again...be 9 months pregnant in the hottest month of Florida! ☀️😅

The planning. The celebrating. The sharing ❤ Our family has so much love to give- How could there be a future without you?

And then, just like that.. you were gone.

We were going to have a baby, but we had an angel instead.

It hurts not having you here. But I'm glad we knew.

Meeting you wasn’t denied...it’s simply been delayed
❤ ❤ ❤

There is bonding in our brokeness. 👯‍♀️

The not-so-pretty moments in life link us together with so much meaning and authenticity. It makes you realize community is everything. 👩‍❤️‍👩

It meant a great deal to me that I can openly share one of the biggest challenges I've gone through...emotionally...physically...

It hit me harder than I expected. Miscarriage isn't something I've seen talked about very much. But it should be. It's a tough loss and you don't realize how tough until you're holding on to this huge, sad secret.
As someone who shares much of my life on social, I felt especially stifled. Going through the motions was suffocating me and I wasn't sure if the words would find me.

I trust in God's plan. And from the moment we knew there was a potential issue at the ultrasound, I had been bracing myself for either outcome.

🚫🚫GRAPHIC DETAILS🚫🚫
It's one thing to think you've prepared yourself, but it's another to wake up in pain...to so much blood.
I was not AT ALL prepared for what a miscarriage meant physically. I couldn't help but to think I should be sifting through the giant blood clots.... looking for ...SOMETHING... Some sort of closure. An answer. Was I really supposed to flush the toilet knowing what was supposed to be my baby was in there? That part broke my heart. 💔
I kept thinking...Am I crazy? Am I overreacting? Is this normal? Is this really what is supposed to happen? Should I even share this?

One of the most bittersweet aspects...Reese & baby #2 would have shared a birthday month. Which means, Facebook keeps reminding me about how far along I would be right now with pics when I was pregnant with Reese.

Kind of hard to explain but the whole experience has humbled me. It's made me feel more grateful for the little things. And while I've always said a little prayer of gratitude over Reese, I've squeezed her even tighter...and given her just ONE more kiss every night.

It's often when we lose what we want, we start to appreciate it. When we have a cold, we appreciate our health and being able to breathe out of our nose. 🤧When we are away from friends and family, we appreciate their presence.

Friends, whether I responded...your messages me, calls, comments, love + prayers have meant so much. They've helped me heal. They kept me going & really made me feel a greater sense of connection.

And to the mamas who have lost their baby too...

You are not alone.
I stand with you.👭

Traveling a Baby: Tips & Advice

noreply@blogger.com (Kati Heifner) — Wed, 14 Nov 2018 20:36:00 +0000

When Reese was 4 DAYS old (yes 96 hours out of the womb), we had to pack up our dogs/house/baby gear and evacuate Florida for Hurricane Irma. It was quite the trek lol I wouldn't recommend traveling with a brand new- newborn unless absolutely necessary but we made it work.

It's one thing to take a baby on a road trip...you have the freedom to pull over/change plans/get out and stretch...only the parents are subjected to loud shrieks and dirty diapers haha

But it's an entirely different ballgame when you decide to fly the friendly skies!

About a month before our trip, I started to panic. I had visions of diaper blowouts at 30,000 feet.

Not to mention the social pressure of keeping your baby perfectly still and quiet. There always seems to be ONE stick-in-the-mud who doesn't have an ounce of empathy.

About 2 months before our trip I started reading up on tips and researching. All of that research paid off because I feel like we had the most seamless travel experience possible (lots of credit going to our sweet baby girl!)
But I did feel very prepared - and that went a long way in calming my stress levels and boosting my mama confidence. So because so many Pinterest mamas helped me with their articles, I wanted to pay it forward and share some of the most helpful tips and baby gear that worked for us. Depending on your baby's age, you might find these helpful too. Reese was 9 months at the time of travel!

#1 BOOKING YOUR TRIP

If possible, work with your baby's schedule. Our flight options were 7am, 11am and 5pm.

7am would mean waking Reese up super early... 5pm would mean we would land close to bedtime...and still have to make it to the hotel/unpack and somehow help to sleep in a brand new environment. 11am was perfect- early in the day, she was in a great mood and it would cause the least amount of upset to her regular sched.
We were lucky enough to have a direct flight which was a huge win!

If at all possible, avoid the back of the plane. On a subsequent flight, we somehow ended up in the last row. Lines for the bathroom, flight attendants shutting cabinets (which sounded like slamming) all prevented Reese from being able to sleep. Eek!

If at all possible, opt for a AirBnB, Homeaway, VRBO instead of a hotel room. You're more likely to have the convenience of a kitchen! And possibly an additional room where baby can sleep undisturbed.
On this particular trip, it was a Beachbody conference so it was more convenient for us to stay in a hotel connected to the Convention Center (even though that meant washing bottles in the bathroom sink.)

#2 PACK EARLY, MAKE LISTS

Mom brain is real so don't mess around by trying to pack everything the night before or *GASP* the day of. That's a sure way to forget some or all of the things haha

For Reese we packed,

1) One Small Suitcase
2) One carry-one diaper bag (Backpack style)
3) Stroller/Car Sear Combo (Doona!) which we gate-checked. ((Side note: we DID purchase the travel bag to protect it and keep it clean. Well worth!

WHAT TO PACK
Suitcase:

Outfits (more than needed)
PJs, sleep sack
Headbands & accessories
Baby Tylenol (ya never know)
Crib Sheet
Bottle Drying Rack & Brush, Travel size dish soap
Plastic Tupperware Bin to store bottles (and use to wash them in your hotel room)
Formula
Inflatable Baby Bathtub (We weren't sure if our hotel had tubs or showers so you can easily omit this)
Baby Towel, wash cloths
Baby Body Wash - Our fave!
Bottle Warmer
White Noise Machine
Owlet (This is optional but the peace of mind for me is everything)
Baby Monitor - THE BEST!
Diapers (Don't go too crazy, you can buy more once you arrive)
Chip Clips (to keep curtains closed)
A couple of trash bags
We packed our Inglesina chair with is GREAT but a bit heavy. On the next trip, we opted for this one

Carry-on:

Extra Outfit
Overnight diaper + 3 diapers
Changing pad
Puppy pee pads
Plastic Bags (doogy poo bags for diapers)
Wipes
Hand Sani
Lysol Wipes (wipe down seats & tray table)
Snacks
Teething Tincture
Toys, books
Monkey Mat
Bibs and Burp Cloths
Toys, book
3 bottles (with formula measured out)
Formula Travel Dispenser
Small Blanket
Downloaded Baby Einstein Videos on our phones just in case (didn't really end up needing that but good to have in case!)
Super comfy memory foam neck pillow (helped be more comfy while holding her)

Also packed/wore our Lillebaby Carrier and her Doona stroller/carseat.

#3 AIRPORT

Getting Through Security:
I was stressed about this but it honestly was a breeze. Keys to success...I wore Reesey in her baby carrier, slip-on shoes, we only had 1 bottle of formula made (all of the others just had powder and we bought water at the gate). We used the stroller to carry all of the gear and then folded it up and sent it on the belt. Used it again to transport all of our carry-on bags to the gate.

My best advice is- arrive early so you don't stress. And don't be afraid to ask for help.

Before Boarding:
Make sure everything you need is easily accessible in the bag you'll have at your feet. We made a mini Diaper Changing kit so it was grab-n-go.

MINI DIAPER KIT

Changing pad
travel pack of wipes
Diaper
Hand Sani
Small poop bag
Travel size diaper cream (we somehow ended up with samples of things which are perfect for travel)

We just threw that all in a gallon ziplock and it was SO easy to just grab from the top of her diaper bag.

Before we boarded, I put Reese in an overnight diaper so she was wearing something more absorbent.

In Flight
A lot of people will tell you to have the baby eat at takeoff and landing. I wish I could say we had some brilliant plan to make that happen, but truthfully... I think we just got lucky! Reese just happen to be hungry at those times and was happy to have her bottle.
She fell asleep pretty quickly and slept for about an hour. I usually can't stand the white noise of the plane, but in the case, it was super helpful.
There was an excited 5-year-old sitting behind us who woke Reese up (whomp whomp), but she was easily distracted with toys and games of airplane/tickle monster/peek-a-boo.

One of the best things Rich did was give Reese an "aerial view" to see other people. He lifted her up to see above the seats and people-watching was an easy distraction. Several people engaged in games of peek-a-boo, smiled at her, waved, etc...

#4 HOTEL HACKS

We simply requested a pack-n-play from the hotel. And asked for a room with a fridge. Hotels will provide a fridge for medical reasons- so if you need one for breastmilk or formula, that usually qualifies.

We did bring our Newton mattress cover. I tend to be a bit of a worry wort so you can totally bring a regular crib sheet to bring some smells and comforts of home. At 9 months, the risk of suffocation is greatly reduced but I like having as much peace of mind as I can! This mattress cover us breathable! So even if they smoosh their face into it, they will still get air.

We do have the Newton Crib Mattress in her crib, but if you already have a crib...you can simply add the mattress cover to what you already own.

Use chip clips to close the gaps in the curtain. This made a big difference for us! And having her noise machine is a must so we can still move around without waking her.

We had a good size room that was divided by a desk and a tall partition. We were able to put her on one side so she couldn't quite see us. If the bathroom is large enough and well ventilated, that might be another good option.

Depending on how close you are to the elevator, you might hear a lot of noise in your room. Roll up a SLIGHTLY damp towel and stuff it up against the bottom of the door.

We didn't bring painters tape but I wished that we had. So many little things with lights from the phone, tv, thermostat....etc... I've heard of people covering them with a bit of tape.
We had to improvise with washcloths which helped reduce the light.

If your baby is crawling, grab a hotel sheet and lay it on the floor for a nice clean area to play. I know some people are okay with their little one crawling around... but the thought sends shivers up my spine hah So many shoes walk on those floors!

Luckily our hotel water got EXTREMELY hot very quickly. We used a tupperware tote filled with hot water and dish soap to wash bottles. I get a little weirded out by washing bottles in the bathroom but it worked.

Our hotel did NOT have a tub...and no rooms with one were available. So I'm glad I packed the inflatable tub. Reese really loves her bathtime and it helps her wind down before bed. For you, this might not be necessary at all. This is the TUB we have...$12 and it was great!

Random Travel Hack- Depending on where you are staying, do a quick search for the local dollar store. We randomly had one nearby and it was AMAZING. Paper towels, trash bags, handsoap, washclothes... lots of little things that you may need!

IF YOU FORGET ANYTHING....
Do a google search for Baby Equipment Rentals in the area. There are TONS of sites now that rent strollers, highchairs, car seats, cribs, bottle warmers, beach items, bath toys, swings, etc...

It's kinda amazing. Thankfully we had everything, but I did a search prior to our trip JUST IN CASE

$5 Windup Doll Costume DIY

noreply@blogger.com (Kati Heifner) — Mon, 29 Oct 2018 15:52:00 +0000

This year, we decide to keep things simple! I wanted a cute, easy costume and came across this idea for a Wind-Up Doll.

Total Cost- around $5

I simply made a key to add to a cute dress we already had. If you're looking for a quick and easy costume, this is it!

You'll need

-- Foam Board or Cardboard
-- Cardboard roll from Paper towels or toilet paper (Paper towel roll is thicker)
-- Pencil
-- Exacto knife
-- Hot Glue & Hot glue gun
-- Ribbon or Elastic
-- Gold or Silver paint

To start, I googled some vintage key images on Google and found one that I liked. I used that for inspiration and estimated how large I wanted it. I guessed 8" wide would be best for my one-year-old.

I created a template on a regular poster because I knew I would want to cut two pieces out of foamboard to create a sturdy "key" because toddlers are not the most graceful lol

I traced my design onto foam board and cut out with an Exacto knife. Your design can be much more simply OR way more elaborate! I like frilly, girly things so I tend to err on the side of more detail haha

Once I cut my two key shapes out, I cut a paper towel roll about 3.5" high. Then cut out a circle of foam board and cut slits for my key to fit through.

Cut a simple rectangle base to attach everything to. I made mine tall (not wide) so the key would stay upright on her back. (No saggy key for us!)

I used foam sticky squares to put my key pieces together. And then hot glued everything together.

Paint!

And then you are ready to hot glue your elastic arm bands on!

Hospital Bag Checklist for Induced Mamas

noreply@blogger.com (Kati Heifner) — Tue, 09 Oct 2018 17:15:00 +0000

Keeping this simple but I'm asked all of the time what I took to the hospital with me.

So here's what I packed in my hospital bag. I listed it in order of importance for what I used or appreciated having the most. Keep in mind, I was induced so I was in the hospital for a total of 5 days.

Follow this list if you LIKE to have YOUR things, you're being induced or you're a planner. I read tons of blogs from nurses who simply recommend chapstick, an outfit...thats it. That is just not me. The ONLY thing I packed that I didn't use was my curling iron so I left it off my list. But I used/enjoyed everything I brought- probably because I was there longer than the typical mama.

☐ Lip Balm/Chapstick☐ Phone & Camera with chargers
☐ Birth Plan
☐ Insurance Cards/ID
☐ Comfy PJs
☐ hair ties
☐ Pillow
☐ Favorite Blanket
☐ SNACKS (I am GF for this is a must always)
☐ Sleep Headphones or Noise Cancelling Headphones

☐ Music/Hypnobirthing Playlist

☐ Toiletries
☐ Boyshort Undies (Black)
☐ Robe
☐ Gifts for Nurses
☐ Mints
☐ Slippers
☐ Towel
☐ Flipflops
☐ Bath Towel
☐ Nursing Pillow
☐ Nursing Tank
☐ Going Home Outfit
☐ Breast Pump (I WISH I would have brought this so the nurses and lactation consultants could have helped me navigate how to use mine)

For Baby
☐ Carseat
☐ Take home outfit
☐ Onesies
☐ Swaddle
☐ Beanie
☐ Baby book for handprints

For Dad
☐ SNACKS
☐ Pillow, Blanket
☐ Laptop/Ipad
☐ Change of Clothes

Things you don't need to bring...

Medication
Water
Books/Magazines

Monthly Baby Photos with Flowers

noreply@blogger.com (Kati Heifner) — Tue, 17 Apr 2018 18:12:00 +0000

Watch little Reese Willow grow!

Reese Willow 7 Months Old!

noreply@blogger.com (Kati Heifner) — Tue, 17 Apr 2018 17:59:00 +0000

I cannot believe it. My baby is now 7 months old. SEVEN.

How on earth did that happen?!

I've been using an amazing app to help document her life. Some of the BEST advice I got when I was pregnant was to make sure I took VIDEO of her. Photos are wonderful but nothing compares to hearing her little noises and giggles.

Seven months in and I haven't missed a day yet!

Draw the Circle: 40 Day Prayer Challenge

noreply@blogger.com (Kati Heifner) — Wed, 17 Jan 2018 20:37:00 +0000

I owe a HUGE debt of gratitude to a beautiful friend of mine for sharing her heart and guiding me in uncharted territory.

[[It feels like a YEAR ago]] but TWO WEEKS ago,Lindsay Stay shared a book that transformed her prayer life.

"..... my relationship with Jesus has changed, opportunities have opened, epiphanies have been had and mostly, I feel like raising my arms in worship at the mere thought of Jesus' name."

When you hear someone with that much EXCITEMENT and conviction, I immediately thought "I gotta have that!"
To be totally honest, a big reason why I ordered it was because I was awake with Reesey girl at 1am- my MOST VULNERABLE online shopping window!

I usually have a rule that I CANNOT BUY ANYTHING after 10pm lol
Especially Amazon!! With a clickety-click you can get just about anything, so I've been known to go a little wild with that "Add to Cart" Button.

But this is one random Amazon purchase I will be forever grateful for!

Since getting these books, I don't even feel like the same person. Something has finally CLICKED for me. Not just in my brain...but in my heart. You can read about my experience here

Ideas keep popping into my head and I've had this continual thought that I need to host a GROUP for anyone who wants to join me for a 40 Day Prayer Challenge. I'm ready to listen, learn, share, and soak it all in with whoever wants to pop in.

---- GROUP STARTS MONDAY JAN 22nd----

So if that sounds intriguing to you, grab a copy of "Draw the Circle - 40 Day Prayer Challenge" and tag a friend

📚📚📚
I have my link bookmarked in case anyone wants to PRIME it: http://amzn.to/2Dpb7ym

Or I believe you can get it from your local library?

I also got the prayer journal (http://amzn.to/2DCi3FT) so I can write everything down. Totally optional but it's a great way to track your prayers so you can give God the Glory as Mark B. says!
.
https://www.facebook.com/groups/DrawtheCirclePrayerChallenge/

Being a "Good Person" Isn't Enough: Why I'm no Longer a Lukewarm Christian

noreply@blogger.com (Kati Heifner) — Wed, 17 Jan 2018 20:20:00 +0000

For me, there is life before January 12, 2018...and life after....

If you've followed me for awhile you might be just as surprised to be reading this as I am to be writing it!
A bit nervous to share this, but I always end up sharing everything because as scary as it is...I know ultimately my story will find the right people and inspire change.

I want to preface this by saying three things:

I am SO glad I immediately typed it out after it happened because as time goes on, I know would have forgotten details.
It was the strangest thing and I’m fairly certain most people will think I’m CRAZY haha
I am no expert...I am just now learning and growing in my own personal journey

I grew up with religion but have pushed away from it basically my whole life- and while I believe in God, I just never considered having a real relationship. I would just think, "Oh that church stuff isn't for me."
Looking back, God has been calling my name. There have been SOO many invitations to get to know Him better.
I've seen other people or friends who LOVE Jesus and will unabashedly raise their arms in praise. That was never me. I could never understand it...and I wasn't even sure I would believe in it. I would always say... "It just doesn't make sense to me. I don't understand"

Instead of learning more, I've just gone about my day...trying to be a good person and believing in the power of the “universe”. In conversations, I would give the "Law of attraction" all of the credit. I would tell people to make goals and put them out there for the universe to fulfill. I might even say "I believe in God, but I just call him/it the universe"
Which I now realize is such a cop-out to giving God the glory

I was raised Catholic, which for a lot of people that represents old oppressive views, lots of guilt, fire and brimstone, and long boring church services.
So when people have asked if I go to church, I say “wellllll I was raised CATHOLIC....” and we’d have a good chuckle. As if that was my “get out of church-free card”

I've also seen a lot of hypocrites go to church and I basically decided that "The only people who go to church are the ones who REALLY NEED it." I'm made a lot of negative assumptions about religion, church & seeking God.

THEN something happened...

I watched a video from my best friend. At first, I watched it to support her. Then I continued watching it out of curiosity... then I continued watching it because I was intrigued.

That video has changed me. For me reason, it just clicked

It prompted me to look up video from people who have had Near-death experiences & gone to heaven (or HELL!) For some reason, it has LITERALLY NEVER occurred me to that someone could have gone to Hell and come back to talk about it.

In fact, there are so many TVs...books....Movies...that make light of Hell. Everything from cartoon devils, portrayals that it's the "party place" and that Heaven is uptight and boring.

As I am watching people pour their heart out and tell their stories and experiences of Hell, the gravity of the situation quickly hit me.

Suddenly I felt this RESOLVE to build a relationship and truly accept Jesus into my heart. It was such a new revelation like WOW!! Why haven’t I ever done this before?!
I felt as if I had been living in the dark (literally?)

Now here is where things get a little crazy....

But once I felt that strong resolve, I started feeling extreme fear, doubt, confusion...under attack...as if demons are lurking. Literally, like scared that if I turned around I would see one. It was scary!!

I started to pray and it felt like a battle within my body. Chest pain, weird pain, sensations, heat, chest tightening, shaky hands. Pretty much scared the sh** out of me

I’ve NEVER felt such crazy sensations and it was like I was getting a TINY glimpse into the torment that one might feel if they were cut off from God

Needless to say, I could not sleep all night

I was scared to fall asleep and kept praying that I would NOT see anything in my dreams

Then around 6am, I was laying with Reese, feeding her, and I dozed off. Had THE most disturbing dream/vision whatever you want to call it.

Basically, I’ll spare you the deets....but two tall male figures boxed me in. I was thinking- “No! Get away” but it seemed they wanted to sway me. I had the realization that they could be not as they appear...they could be in disguise...trying to trick me. As soon as I had that thought, they morphed! And slinked away

Then I was back in my bed - a small black bull ran across the headboard and the words “Read the good book” appeared in gold script.

I could have sworn I woke up- I was confused. And a voice literally GROWLED “read the f*cking Good book”

I ACTUALLY woke up. SCARED
Heart pounding and shaking. I could feel that growl vibrate my body- it was NOT JUST A DREAM.
But this wasn’t like a ...”I watched scary things and can’t sleep”

It felt like a battle for my soul. Again, crazy sounding but it was very real to me

VERY REAL

I theorize that the “reading the effin book” was an attempt to scare me off. To say, oh yea I DARE YOU to read it and challenge me. I felt very vulnarable and almost as though I opened a can of worms and was tryiong to be scared off of learning more

I’ve realized something VERY IMPORTANT. Being a “lukewarm” Christian is perfect for the devil. You’re lured into a false sense of security. And slowly over time he digs his claws in. You go about your day...your life...not really thinking about it... and I cringe to think what would happen to {my} soul if I kept on that path.

Being a good person is NOT enough.

It's about faith, love and obedience
Repenting (daily) for our sins
Accepting God into our hearts and Jesus who died for our sins so that we can be forgiven.

My friends who have inspired this journey!

A week ago, if I would have heard this story I would have said
... you’re crazy
...you’re just anxious
...you’re imagining things

But I’m choosing to believe God has finally found a way to WAKE ME THE HECK up. Honestly, I hate even sharing it and remember those feelings...but I know there is a greater purpose here. And I now know that I MUST pursue this.

Trust me, I know this is shocking to be coming from me. But I sincerely hope that I've said something to encourage you to research it more ad grow closer to God.
I finally understand so much of what I could not grasp before. And if nothing else, I would much rather err on the side of being a "crazy Jesus person" than be a fair-weather Christian.

I know this is crazy and out of the blue...but I could not go another day without sharing. I've had my "Come to Jesus Moment" and I hope you have yours xo

So yea... if anyone still wants to be friends...love ya! Hah

If you want to watch my friend's video, here it is

Draw the Circle: 40 Day Prayer Challenge

You are SOMEBODY!

noreply@blogger.com (Kati Heifner) — Tue, 16 Jan 2018 20:11:00 +0000

One of the most powerful realizations I've ever had:

I am SOMEBODY.

Let me share a little story so you understand what I mean:

"This is a story about four people named Everybody, Somebody, Anybody and Nobody. There was an important job to be done and Everybody was sure that Somebody would do it. Anybody could have done it, but Nobody did it. Somebody got angry about that, because it was Everybody’s job. Everybody thought Anybody could do it, but Nobody realized that Everybody wouldn’t do it. It ended up that Everybody blamed Somebody when Nobody did what Anybody could have."

Pre-Beacbody and all of the personal development... I would see a problem with the world and think, "MAN! SOMEBODY should do something about that." ....and sit back to wait for the change to happen.

Then I realized...I AM SOMEBODY. And unless SOMEBODY steps up...NOBODY will.

While Beachbody is a HEALTH & FITNESS company...it has given me an incredible platform to create a life of FREEDOM.
A life where I can see a problem...and then DO SOMETHING about it.

My dear friend Linda Trusky messaged me about some homeless pups (who are without food, medical care & love) in Punta Cana.

Linda and I go wayyyy back to High School (Go Bulls!) She's always been a STUNNING beauty with an incredible figure...so people would automatically think she'd be a total BE-otch haha
That could not be FURTHER from the truth- she is even MORE beautiful on the inside, has always treated others with respect, she's incredibly spiritual and has a HUGE heart for all of God's creatures.

So when she approached me about possibly going to Punta Cana and rescuing these pups...the FIRST thing that came to my mind is...
"This is a job for SOMEBODY"
.
Linda stepped up...and it inspired me to spring into action.
We booked our flights, took the pups to a vet for medical care and boarding, and went back for them a month later when they were allowed to enter the US. They now are in loving homes!

So I guess my message for you is this...

You don't have to book an international flight to instigate change... but the next time you find yourself muttering, "Wow, somebody should do something..."

...BE THE SOMEBODY...even if it's a baby step. Every little bit counts

Homemade Dog Food

noreply@blogger.com (Kati Heifner) — Fri, 22 Dec 2017 20:29:00 +0000

My poor Winston has been through a lot. I swear there is something about purebred dogs having health issues (smaller gene pool?)
Regardless... Winston has been regurgitating his dry food since he was about 1 yr old. We tried everything from switching food-to food-to food... and even resorted to VERY INVASIVE surgery. I am STILL upset about all of the tests & procedures we put him through.

Despite everything we tried, we could NOT figure out the issue and every vet came up blank. Hours and hours of research, talking to other dog owners...and nothing we tried seemed to help.

Fast forward to 2016, Winston develops glaucoma and loses his right eye. In the midst of trying to diagnosis him and prevent the loss of his vision, we took him to a holistic vet. He started getting regular acupuncture treatments. I really started digging into his health & nutrition.
I've always believed in giving my pups high-quality food (PS Check out dogfoodadvisor.com to get the rating on your current dog food.)

Our holistic vet recommended a homecooked meal plan for Winston...and voila! Just like magic, he stopped regurgitating food!

He is an 80+ lb dog so once we got him into a good place, I started experimenting with half dry food, half home-cooked food. We discovered he does really well on Orijen. It's nice to know we have a dry food backup. It came in really handy when we had to evacuate due to Hurricane Irma! I packed his cooked food in coolors and had a bag of dry food to serve him as well.

COMMON SENSE: But I am not a vet, doctor, or certified in any type of dog nutrition. I am simply sharing Winston's meal plan that we formulated by his vet and not endorsed or approved by AAFCO.
ALSO NOTE: If you choose to cook your dogs food, I highly recommend you read, research and educate yourself. Dogs need vitamins and minerals just like humans. I would hate for you to cook their food and think you are doing everything for them...but miss out on some of the vital things they need to thrive.

MY PROCESS:

I use two crockpots to cook his food.
Once you have done this a few times, you will start to create a process for yourself. At this point, I know how much meat to buy and how many veggies I'll need to go along with it. At first, it was VERY MUCH trial and error.

Once it's cooked, I portion it all out in meal prep containers and freeze. We typically keep 3 days worth in the fridge so they are thawed and ready to serve.

We now have a freezer in the garage so I can really go crazy and make him one month's worth at a time.

For prepping VEGGIES...I like to buy FRESH. I will spend one afternoon washing them and SHRED them in the food processor. Then I measure them out into 1/4 cup or 1/2 cup bags and freeze. That way I can just get the amount I need and throw it in the crockpot.
This is a HUGE pain in the butt however it will save you so much time down the road!

RECIPE Breakdown
50-75% Meat (Ex: 1 Cup)
25-30% Starch (Ex: 1/4 Cup)
10-20% Veggies (Ex: 1/8 Cup)
1-2 tsp Spices

MEAT 50%-75% (ex: 1 cup)

Choices:

Turkey
Bison
Quail
Beef
Venison
Rabbit
Dark Meat Chicken (no fat or skin)
Oily Fish (Mackerel)
Whitefish (Mix another protein source with whitefish)
Clams
Egg
Organ meat of Beef, Bison or Venison (should not exceed 5% of diet)

STARCH / LEGUMES 25%-30% (ex: 1/4 Cup)

Choices:

Barley
Millet
Yucca
Teff
Quinoa
Sweet potato
Purple Potato
Sweet rice
Butternut squash
Oats
Kidney Bean
Adzuki Bean
Lentil
Mung Bean

If you choose beans, soak overnight with several water changes, boil beans and discard used water before adding them to crock pot or cooked food

VEGETABLES 10%-20% (ex: 1/8 cup)

Choices:

Carrot
Kale
Corn
Orange/ Red pepper (small & sweet, not spicy)
Green Beans
Asparagus
Zucchini
broccoli (most any green vegetable)
Shiitake/ Mitake/ Enokitake mushroom (not button)
Celery
Winter squash
Organic Baby Greens- do not cook, add small amt raw

Chop the vegetables finely, they should be fresh or frozen but you may use canned vegetables as a last resort.
Add at last 20 min of cooking (heat off) or blanch and add separately.

Spices to Add to Crock Pot:

Sprinkle Small Amounts of 1-2 choice (s) (1-2 tsp)

Choices:

Chen Pi (VHA)
Cilantro
Basil
Tuneric
Cumin
Cinnamon bark
Bay Leaf
Garlic or Ginger may also be used in very small amounts (¼ tsp fresh)

FINALLY, you will want to add:

1 small white turnip (cut into chunks) to the crock-pot
2-3 Tbsp. Apple cider vinegar (Bragg)
1-2 Tbsp of coconut or olive oil (mix in well)

Cook at least 4 hours.

SNACKS:

Citrus fruit
Apples (no seeds ever & no skin if not organic)
Almond
Clam
Anchovy
Seaweed
Walnuts
Shrimp
melons
cow tendons (Bully sticks)
Baked sweet potato
Persimmons
Cucumber

Supplements:

Atlantic Sea Kelp= Kombu (1-2 large leaves per crockpot chopped into small pieces)-add before cooking, cut into small pieces with scissors, soak well with many water changes
Non-Animal based Calcium (900mg-1100 mg per Pound of Meat/Day) (1 pound of meat is about 2 cups)- Add at end of cooking to crock pot
Vit-C (Bioflavenoid) –Work up to 1000 mg per daily. Start with 250mg and work up weekly
Vit-A – Give 10,000 IU Daily
Vit-E (Mixed Tocopherol)- 200 IU Daily

This diet is based on TCVM Food Energetics and is not proven to be balanced or complete by AAFCO

25 Favorite Baby Items Under $25

noreply@blogger.com (Kati Heifner) — Thu, 07 Dec 2017 01:59:00 +0000

25 of our favorite baby items (for 3 months and under because Reese is only 3 months old lol)

My Brest Friend Adjustable Foot Stool $25
Our calves were getting a serious workout before we stumbled across this stool! You never realize how much WORK it is to hold a baby. When you are nursing, your back, arms, legs all start to get tired. You will be much more comfortable with this simple little stool. It's great if you have a glider with an ottoman, but if you want to sit in different places around the house...this is a great little footrest that is easy to move around. We use it DAILY!
Comotomo Bottles $19
I didn't discover these bottles until recently but I've started to stock up! They are supposed to mimic breastfeeding- great if you are transitioning your baby. Made of a soft, non-toxic silicone which is super easy to clean and comfortable to hold. I find that they are a bit heavier than our other bottles, but oddly more comfortable because the silicone squeezes to fit your hand. I also like the Tomme Tippee bottles.
Boon Grass Drying Rack $15
This is the ultimate Baby must have. Whether you are drying bottles, pump parts or anything, it's holds even the smallest most awkward little pieces. I love that the "grass" sits on a white tray. You can dump out the water/wash it all
Baby Nail File $5
I was a little surprised to find the most effective way to keep Reese's nails short was a simple emery board. No fancy nail clippers needed. I alternate between these and the Zoli electric nail trimmer ($27) The electric one is great because it's quick and I've tested it on my skin...totally safe!
Letters to My Baby $11
For the sentimental momma! I really love little things like this. It's a really sweet (quick!) way to preserve your memories and how you feel in the moment. I can't wait to give these to her when she's older!
OXO Tot Bottle Brush with Stand $4
Under $5 and such a great brush! The stand is invaluable. I'm not a germaphobe by any means, but I do like to know her bottle brush is sanitary!
Gel Puppy Pads $10
We ALWAYS change Reese on top of a puppy pad. We learned our lesson quickly when swapping diapers and she peed on her mat...which ran all around her and soaked her clothes. Inexpensive way to make cleanup a breeze in case of accidents.
Why gel? It absorbs very quickly right were she pees so it doesnt travel all over the place. These are also great to lay your baby on to "air out" every once in awhile lol
Random Side note to dog owners...Poop bag rolls work great for dirty diapers on the go!
Manhattan Toy Winkel Rattle $10
I love this toy because it's super easy for her to grab and hold onto.
Costco Baby Wipes $15
I remember seeing Costco wipes in many pinterest articles and would always think...We won't use those... We will onllyyyy use Water Wipes. We love water wipes- they are great. But where Costo wipes come in handy... When you are by yourself dealing with an explosive diaper. They are the only wipes we have found that you can pull out one-handed. With every other brand, half the package comes up when you try to grab one. The Costco brand is nice and thick/sturdy. Great for holding under your baby while you make a run for the sink/tub. Get a membership or find someone who has one!
Dr. Brown's Formula Pitcher $11
This was a total surprise. When you have a baby, suddenly your counter is completely covered with bottles, pacifiers and all sorts of little things. So I wasn't exactly thrilled to by one more kitchen accessory.
This thing is worth like $50...at least! haha We bought a Baby Brezza to quickly prepare bottles. That was a waste of $180.
I've read the instructions, I've read the troubleshooting guides, I've researched and tried/retried that machine...but for some reason her bottles never have the appropriate ratio. My theory is the Florida humidity makes the formula clump?
On the other hand, for $11... I can prepare an entire day of formula and keep in the fridge. It mixes it so nicely- no air bubbles or clumps.
There is a reason this thing has some many positive reviews.
Rechargeable Clip On Fan $22
I was 9 months pregnant in Florida in August. So let's just say I got my money's worth out of this fan before Reese was even born! haha This is the perfect little fan to attach to their stroller for walks and I love that it's rechargeable. Who has time to deal with batteries?!
NoseFrida $20
Sounds gross, works like a charm.
Windi $15
When your baby has gas pains, it feels like your soul is dying. You will quickly get over the weirdness once you realize how amazing this thing works!
Gripe Water $9
I dont think we would have survived the first month without this! Helps sooth tummy troubles!
Infantino 4-in-1 Carrier $24
We have the Lillebaby Airflow ($124) which is really beautifully made and we love it...but there is a LOT to be said for this simple $24 carrier. We used it while we were researching more expensive carriers and it worked great. Since it was so inexpensive, we've used it while going on little hikes because I'm not worried about it getting dirty/ruined.
Kick & Play Piano $25
Fun for baby...some ME time for mommy! I'm in a pregnancy group and nearly every baby is obsessed with this!
DishTowels $14
You're probably going to ignore my advice on this one if you are a first-time mom...because everyone tried to tell me and I ignored them haha So go ahead and buy the super soft Burt's Bees Burp cloths or the cute ones you found.
At the end of the day, the best thing that works for baby drool and spit up is a nice dishtowel. Grab a pack at Home Goods or TJ Maxx. Every pretty/fancy one we have has shrunk in the wash. I know how to do laundry but when you have a million things going on, you're not exactly paying attention to what gets thrown in the dryer.
Baby Bling Bows $9
Cute, high-quality bows that don't leave a mark! Enough said. Nordstorm carries these in their baby section if you want to check them out in person first. Forewarning: They are addictive! haha
Subscription to Hulu $12
This is pretty much a breastfeeding/pumping must. When you are stuck in a dark room at 2am feeding, you can't exactly read a book. And while it's absolutely incredible to stare at your baby...you might find that you need a little light-hearted mental break while they are nursing/dozing off.
Haaka $18
Breastfeeding/pumping mamas get this! It works like magic and sometimes I would get more milk using this than I would by using the pump. A lot of mamas will put this on the opposite side that they are nursing and will get ouncesss of milk!
Pop Ya Tot Natural Rubber Soother $15
We don't use a pacifier often, but this is my favorite. She is able to hang onto it a lot better than the other ones we've tried...and it doesn't leave any marks on her face
Swaddle Me $20
VELCRO. That's all I need to say about this. For the other parents who suck at swaddling, you literally cannot mess this up!
Alaffia - Everyday Coconut - Moisturizing Shampoo & Body Wash $10
omgoshhhh I can't even tell you how much I love this soap. I am obsessed with smelling her after baths.
Baby Wet/Dry Bag $11
If you're on the go and your baby has a blowout, these are amazing for storing dirty clothes. We used this while traveling as her little laundry bag.
Baby Car Mirror $20 - This is the only mirror I've seen that doesn't give your baby the fish bubble look.

Bonus Items:
Andy Pandy Diapers

Hands down my favorite diapers. Bamboo, Soft, Super absorbent, ecofriendly, and the best fit!

Baby Car Mirror - This is the only mirror I've seen that doesn't give your baby the fish bubble look.

Favorite Place to find baby clothes... H&M! Can you believe it? They have the cutest stuff and I like their sizing.

PS This is my personal blog and I simply share what I love/what's working. This post may contain some (but not all) affiliate links. It doesn't affect your shopping experience at all but it does help me stay at home with my baby and manage my blog. Yay win-win To read my disclosure policy, click here

For more recommendations, check out my Top 10 Splurge-Worthy Baby Items!

10 Splurge Worthy Baby Products

noreply@blogger.com (Kati Heifner) — Wed, 06 Dec 2017 05:46:00 +0000

Okay, so if you're anything like me...You've read about a dozen TTC books, another dozen pregnancy books...but still have no clue how to prepare for the little person that is coming.
I scoured blogs, Pinterest, Instagram, questioned friends/family...hoping to compile a list of MUST-HAVES
Everyone is so different! Some people like all of the gadgets and fancy baby accessories...and others will tell you that all you need is a crib, diapers, and wipes.
Sure...I will agree that babies don't need a lot of fancy and pretty things....but WOWZERS some of our pricey gambles have PAID OFF! (Can you really put a price on great sleep?!)

Every baby is unique. Every family is different. So don't feel like you absolutely have-to-have anything on my list. I'm simply sharing what has helped make newborn life a little easier.
Right now my group of friends is experiencing the biggest baby boom! If you're in the same situation, it's not a bad idea to borrow, swap, resell some of your baby items. Or test out your friend's baby gear with your little one to see what they prefer before you buy.
Also, I recommend checking Facebook MarketPlace! You can find a lot of really great, gently used baby items! I'm ALL about quality but also getting a DEAL. (Make sure you shop with Ebates for cashback. I thought this was a scam but I've actually made a couple hundred back for my normal shopping).

Since Reese was born in September, I knew I wanted to wait on a few things so we could get to know her and shop the Black Friday deals! SO glad I waited to purchase a crib and a Glider (found one on CLEARANCE for $161!! Ummm yessssss!)
My biggest piece of advice is not to go crazy and buy everything before the baby arrives. Buy a few key items to start and then add on as needed. Get the essentials, get your breastfeeding accessories and pump, along with some clothes, a bathtub, VELCRO swaddles...and then buy as you go! (All of the planners might be cringing at that but I promise it's a helpful strategy!)

PS This is my personal blog and I simply share what I love/what's working. This post may contain some (but not all) affiliate links. It doesn't affect your shopping experience at all but it does help me stay at home with my baby and manage my blog. Yay win-win To read my disclosure policy, click here.

Let's get started! Before you faint from sticker shock, keep in mind my top 10 must-haves are things we use EVERYDAY.
E V E R Y S I N G L E D A Y Not even kidding!

Snoo
How did we have a newborn sleeping through the night? The SNOO!
How do we settle an overtired baby? The Snoo!
How do I rest knowing my baby is safely swaddled and securely on her back? The Snoo.

Reese is currently 3 months old and has been sleeping through the night (*knock on wood*) since she was about 1 month old. Admittedly, we did co-sleep with her in the beginning...but to be fair, we had to evacuate for Hurricane Irma the week she was born. So I was a bit of an emotional wreck haha
The snoo is a smart bassinet, created by Dr. Harvey Karp (Author of The Happiest Baby on the Block). It gently lulls your baby to sleep by mimicking sounds & movements from the womb. You velcro/zip them into the attactable Sleep sack and off to dream land they go. There is even an app you can use to control it and see how long they've been asleep. Yay technology!

I agree with many of the amazon reviews- The snoo isn't a babysitter. You (obviously) need to pay attention to make sure your child's needs are met. The Snoo does have "Soothing modes" in which the motion and white noise increases if your baby is crying. After 4 min, it will shut off, I never let it go above level 2...because at that point I know she isn't just being fussy. She needs a diaper, food, comfort etc..

I absolutely think it has been instrumental in her sleeping through the night. As she gets older and closer to transitioning to her crib...there is a Weaning setting you can use to turn off the rocking motion after the baby falls asleep.
Dock A Tot
Honestly, I'm not sure why this is so expensive but we love it. (It's basically a mini baby mattress with a pool noodle like surround haha) It was a gift from my bestie at our baby shower and was THE single most used item our first couple of weeks.
It was the perfect little bed to put her in for naps or just to lay while I ran to the bathroom lol

When Reese was 4 days old, we had to evacuate Florida because the hurricane was projected to travel literally right over our house. Eek! The Dock A Tot was easy to pack up in the little carry back and take with us! We had to stay in hotel rooms along the way so she slept in the Dock A Tot between us in bed. (Pretty sure that goes against safety recommendations on their website, but we made it work).
Now we use it for playtime, lounging and occasionally a nap.

Nanit Baby Monitor
This is a newer item. OVERHEAD baby monitor that shows an entire view of the crib! The view doesn't get any better. The video quality is great, it shows temperature and humidity as well. The app gives you a lot of insight into their sleeping patterns, that shows how long they've slept throughout the day and night, their sleep efficiency, how many times you've checked on them... We just hired some help (so I can work) and it's been great. She's able to log on to see Reese's sleep patterns. Rich & I can log in to check on Reese, even from afar.
I love technology! Seriously love all of the features...at the end of the day...my favorite thing is I can see an overhead view (no crib bars!) and that we can check in anytime.

Our other monitor is great on the go...but I have to set it up, the cords are messy, I have to charge the monitor. (I do use it for naps sometimes but I wish I would have just gotten the Nanit from the start)
The Nanit I don't even have to think about.

LESS EXPENSIVE OPTION: My sister has Infant Optics and raves about it! You can pan/tilt/zoom the camera for better baby viewing. Her son is 9 months old and on the goooo a lot! haha This is a great option for mobile babies!

Note: Right now we are using it with her bassinet but the view will be much better/closer when we set up her crib. Rich keeps saying I need to go straighten it because I have it sideways...but I don't mind as long as I can see her! haha

4Moms Play yard I feel like this is a great item because of it's versatility and it's SO easy to set up/breakdown / carry in it's fancy little bag. Right now, we use the optional bassinet as our "changing station" in the living room. We have it in a corner of the room and it looks very inconspicuous. I love the clean lines and it doesn't scream baby-baby-baby. My nephew came for a visit and it made a great travel crib for him. And then of course, as Reese becomes mobile, it will be her little play area.
Lovevery Play Gym Cannot say enough about this play mat. I am obsessed.
I actually talk about it SO much in my insta stories that the company took notice and gave me a coupon code to share.

I don’t get any commission or compensation for sharing that- I am just legit in love with it ahah

Reese's first playmat/mobile was terrible. Take a moment to lay on the floor and look at your baby's view. All she could potentially see was the yellow square bottom of the hot air balloon. BOR-ING!
I started a search to find the best playgym that was not only fun for her but actually helps with brain development. I almost spent $135 on a pretty playmat but didn’t do a third of what this one does. It comes with a beautiful guide book on how to use it and play each month with your baby and even turns into a little tent for when they get bigger. Each fold down section focuses on a skill

If you want to research it, this video is what sold me. It explains it way better than I can https://youtu.be/I-noViZh-ec
I debated buying it for weeks and I’m glad I finally did because we use it multiple times a day.
Soft Tiles - My bestie got these for us as a shower gift. At first, I wasn't sure how much we would use them...but as soon as we started tummy time, it was clear this is a must have. I've looked at a lot of different foam tiles but this is by and far the best. (Side note: I really like the look of Little Nomads! We have them and I love the look but they aren't as squishy/comfy as these). If you have hardwood or tile floors, I highly recommend having a nice soft area to hang out with your little. The major perk of soft tiles...they have a SLOPING EDGE...meaning you don't trip over it.
Ubbi Diaper Pail It might seem a little crazy to spend $80 on a diaper pail, but a very KEY feature sets this wayyyy above the rest. You do not have to purchase Ubbi trash bags...you can use any trash bags. It does a great job of sealing in the odors and it's very easy to remove the bag. We bought this in Ivory and it blends in beautifully with her nursery. (Tip: Usually you can find a Bed, Bath & Beyond or Buy Buy Baby 20% off coupon to use on these)

I do feel I should mention that we use a small, regular stainless steel garbage pail near her changing station in the living room. We throw a grocery bag in there as a liner and take out the diapers before bed. So no, you don't need a diaper pail...but it's nice to have when you are changing stinky diapers at all hours of the night lol
Mamaroo At first I was skeptical. I kept calling this our overpriced baby seat lol But one day. Reese was screaming her head off...what the heck...let's give it a try. To my surprise, she calmed down and has loved it ever since! Not sure what clicked, but I'm happy to say she loves it. Kind of neat that it has an app so you can adjust the 5 motions and speeds but I've only used the app a handful of times. I love that it has some white noise options. It's nice to have a safe, entertaining/calming place for her to hang out while I fold laundry or get my workout in.

Side note: We did purchase the Infant Insert. She only fit in it for about 2 months, but it made a big difference when she was small. With the price of the Mamaroo, I personally feel like they should include the infant insert...but alas!
PSS this is the great item to look for gently used- it only lasts until they outgrow it (about 6 months).
Barefoot Dreams Blanket This blanket is life changing. Marshmellowy squishiness! Be forewarned- if you buy one - everyone in the house might want one. We have quite the collection going over here haha It's the most incredible thing...ridiculously soft and it's somehow warm but breathable. I've never had a blanket that you can use in the summer and the winter that gives you the perfect amount of comfort and warmth. Perfect for snuggling on the couch with your loves! We keep one on the glider at all times.
A Great Camera (Canon Rebel T6) Phone cameras are amazing now. Really amazing. But nothing beats capturing some really high-quality pics of your little one. We bought the Canon Rebel T6 before we even thought about having a baby and it's really such a fun thing to have!
We set up the tripod for family pics & use the timer or the phone app. My favorite thing about our camera...WIFI! You can download the pics directly on your phone through the app. Because let's be real, what MOM has time to put the SD card in the computer, download pics and then post them?! Umm no haha

Sidenote: If you are obsessed with capturing memories, I cannot recommend the "1 Second Everyday" app enough. Take video of your life- its way more special than pics. This app will then let you pick 1 second segments from everyday of your life. I've used this to create a mini movie that shows 1 second from everyday of Reese's life so far. By Sept 1st, I will have her entire first year in a snapshot.

This list might give you a little bit of sticker shock, but we've gotten so much use out of everything. Like I said before, don't buy everything at once. You're much more likely to get what you want and truly need or will use if you space out your baby purchases.
Don't be afraid to wait for deals/coupons/promotions.
I also LOVE deals (We bought our brand new Glider for $161!!). My next post is going to be about our favorite finds for under $25!

BONUS Item!

We just got this Breathable, washable, organic Mattress. I shoved my face completely into it
(mouth and nose into the mattress) and I could still breathe. WHATTT!? Seriously amazing! If baby girl is anything like me, she will be a stomach sleeper...so this puts my mind at ease.
It's the Newton Crib Mattress. Peace of mind!

Reese Willow's Birth Story (Gestational Diabetes & Hashimotos Pregnancy)

noreply@blogger.com (Kati Heifner) — Sat, 02 Sep 2017 18:43:00 +0000

VERY pregnant. In August. In FLORIDA. I do not recommend it! haha

Just in case I've made pregnancy look too glamorous....here is a behind the scenes look into my life hahah

My Last official Pic before we left for the hospital!

Last Picture with the Fur Babies!

As I took my Last official preggo pics, I kept thinking... Everything I do today will be the LAST time I do it WITHOUT a baby" 🙃👫

SIZE ESTIMATION: 7-8 lbs! Between boobs and belly, I felt like I might topple over sometimes 😛
Reese is about the size of a watermelon, red panda, or a beach ball! 🐼

We headed to the hospital on a Wednesday to be induced and entice her to come join the world! 🏩

She was veryyyyyy happy to stay snuggled in there!

:::The Birth Story of Reese Willow:::

The nitty gritty deets!

At 40 weeks, doctors recommended an induction due to gestational diabetes. I was hoping for spontaneous labor (maybe not as crazy as the water breaking moment in the movies), but we decided to follow doctor's recommendation. The further along you get, the harder it is to control gestational diabetes with diet alone. I had been getting some funky-all-over-the-place numbers that week, so it was time!

My plan (haha!) was to go into labor and stay at home as long as possible while using my hypnobirthing techniques and comforts. Needless to say, it didn't go that way haha

📌Wednesday Aug 30th we arrived at the hospital to start cervidil.
Positive: I was in a huggeee labor & delivery room
Negative: trying to sleep in a labor & delivery bed is like laying directly on a hard metal rack.

I was hooked up to the fetal monitors so movement was pretty restricted. My booty and hips were killing me!
All night I had contractions and tried to breathe through them/listen to my mediation music

📌Thursday Aug 31st

After sleeping in 30 min bursts all night, I was wiped out!
They brought me breakfast at 8am which I promptly projectile vomited all over the bathroom. I STILL laugh when I think about it because the sheer DISTANCE was impressive 🤢😜

Started pitocin at 9am until 4pm ((translates to strong contractions while strapped to a lot of monitors)
At 5:30pm I still was only 1 cm so they inserted a Foley bulb.

Honestly, this was the most difficult part of the entireeeee process. By far. Extreme cramping and everytime Reesey moved in there...I thought I might literally die. Kidding...but not.

📌Friday Sept 1st

Restless all night (my gosh that bed! 👎) At 4am I ate a Gluten free pop tart and it was AMAZING

6:45am back on pitocin
9:45am I was 4-5 cm!!
Doc broke my water 💦(such an odd sensation!!)
10:30 am contractions started getting stronger.
I sent Rich on an errand and as soon as he left, I felt like everything intensified

11:45 Rich made it back and they administered an epidural. Also NOT my favorite part

Originally I didn't want an epidural...but at this point I was so exhausted and just worn out that I didn't feel like I had the strength to go au naturale.

Once that kicked in, I could finally RELAX and things moved fast!

((A HUGGGEEE gorgeous flower arrangement arrived from our amazing friends!!)) 🌸🌸🌸

1245pm I was almost completely effaced and told my doula to head on over!

By 230 I was at 10 cm and ready to go!
We let Reese labor down and started pushing at 3pm

This was my favorite part because it felt like I could finally do something!
I had a good amount of time between contractions so I could rest. Since I wasn't in pain, I was talking, laughing and just enjoying the process
We had a nice window and it was gorgeous sunny outside! It started to rain coincidently right around the time she was ready to come out!

When she started to get close, they outfitted Rich in a gown and gloves.

He headed down to the business end 😜

When she was ready to join the world, Rich reached down and received her. He scooped her right up and put her on my belly. 😍

Officially born at 4:09pm!
8lb 5oz and 20" long

Such a meatball! Haha

No tears! I'm feeling sore and tender but for giving birth yesterday- I feel pretty good! 🙌🏻

The part we didn't plan on... she was whisked away pretty quickly to make sure she was okay. 20 min later she was back on me for some skin to skin... and then off to the NICU for her VIP treatment!
Sad not to have her with us the first night- but we made visits every 3 hours to see her.

📌Saturday Sept 2nd
This morning, she was given the all clear to return to us! Yayyy!

Heart looks great!
Blood sugar looks great!
Cuteness...off the charts 😍hehe

It's crazy to see how much she's changed since yesterday! We've been busy loving on her🍼

Can't thank everyone enough for reaching out and offering support!

I wanted to share a little about her name 🏹🌸

~•~•~•~•~•~ REESE Willow ~•~•~•~•~•~

The amazing thing about being with the person you're supposed to be with...things just click. Whether it's picking out our house or our baby's name, things are easy when you're on the same page.

I had a few baby name guidelines I wanted to follow...

1. Easy to say
2. Easy to spell
3. The name is the name

(Growing up Catherine but Kati (no E) meant constant correcting & explaining when starting the school year, getting a job or anything that involved my legal name/nickname. Love you mom & dad! 😜
Not the biggest deal...but we wanted simple)

After we found out we were having a girl, I instantly had a list of potential names. Cora, Sloane, Devon, Dakota...the list goes on.

My top pick was Reese but couldn't for the life of me think of a middle name that flowed. I told Rich...thinking he wouldn't like it or be able to think of a middle name...but to my surprise, he loved it 💗

One night he said, what about "Willow"

Reese Willow!
Instant love!

If you know me, I'm all about...soft, feminine, gentle. It has a graceful, ethereal vibe. It's a nod to our love & appreciation of nature. And...my favorite part...

Willow trees have been known for their healing properties.
They are strong but flexible. When things get tough, no matter how bad they seem, she can weather the storm without breaking and bounce back.
They are RESILIENT, beautiful, graceful, strong, whimsical, and offer a magical creative space, and stand in a class of their own 💖

Anyyyywhoo- just wanted to share a little about this peanut's name!!

Next time I post, it should be with her on my outside! Haha

You know me- I love stories! If you have a special meaning behind your baby's name, please share.

Pregnancy Body Image

noreply@blogger.com (Kati Heifner) — Fri, 26 May 2017 14:53:00 +0000

Do I have your blessing to be completely honest?

Pregnancy is a miracle- and I do not take this baby for granted for a single second. I love feeling her move and knowing that she is healthy, growing and thriving in there.
.
Pregnancy is beautiful, incredible, awe-inspiring, bonding, ....and it's also HARD. WEIRD. CONFUSING. EMOTIONAL.
.
So many unexpected symptoms, emotions, sensations...

Most of the time it's amazing and her kicks make me giggle when I'm trying to sleep
.
But yesterday was a particularly rough day- and it all came down to BODY IMAGE

Normally I'm good about brushing comments off. Heck, I am a COACH and have several UNFLATTERING "before" pictures gracing the internet. I'm no stranger to criticism about my body. In everyday life, it's easy to see past the cruel comments and know I shared my cellulite pictures for a great cause (to encourage other women to take charge of their health and wellness).

Yesterday, a seed was planted in my head. A nurse saw me and said, "You look like you're near the end! When are you due?"

......."uhh, AUGUST.....31st...." 🙇🏼‍♀️
.

"Oh."
....
That little seed was like a ticking time bomb.

After I showered, I was trying to find clothes. I started sifting through some laundry...and sorting through bras.
Small...small...small.... everything I was pulling out was pre-preggo tops or bras. Out of sheer laziness, I decided to just through on a small bra. (Hey, they're stretchy...right?!)

Just imagine, for a moment, me trying to pull this small bra over myself. It was a mess...and then I was a mess.
.
RATIONALLY...LOGICALLY... I know my body has changed. And I know that's completely normal for a woman approaching 7 months pregnant...
.
But I had a complete breakdown. Tears. Snotty nose. Inconsolable. Sad. Confused. Feeling GUILTY because I know some women would kill to be carrying a child.
.
Even when I was crying...a part of me was thinking "this is so stupid- just find/buy some bigger clothes" and "This is going to seem so silly in a new months"
.
But sometimes reason doesn't make you FEEL any better 🙁
.
In this Pinterest/Instagram world, I see so many FABULOUS pregnant women in chic outfits, high heels and cute bumps.
You see "Belly only" pregnancy plans on Pinterest.
.
I think that's wonderful and inspiring to see ladies rocking their bumps... but the comparison game is emotional suicide.

I am NOT having a "belly only" pregnancy... my butt, hips, thighs are bigger. EVERYTHING Is bigger. I feel sweaty, uncomfortable and have to roll out of bed (literally).

.
Today I decided that instead of going down the rabbit hole... I was going to do something to make me feel FEMININE & celebrate this new body shape. So I got up to workout (yay for Yoga! And happy endorphins)!! 👟
.
And I busted out some special dresses I bought back in February. I've been waiting for them to fit and show off my little sidekick hehe
.
Yay for stretchy dresses!! Hehe

.
With all of that being said, I'm teaming up with another expectant mama to offer something special!
✨We are launching a Wellness/Fitness/Nutrition/(Mental health 😝) community focused on Pregnancy! ✨👶🏼👶🏽👶🏿👶🏻👶🏾👶
.
We will be sharing workouts, tips, recipes, prepping for baby, getting through the first trimester 🤢, no topic off limits!
.
If you want in, c'mom girl!
(You can always EMAIL ME if you haven't announced your news yet!) 💌
.
Thanks for letting me be raw and share the fun UPs as well as the crazy downs.
😚😔😜😫🤠😤🤣😐🤓😇🙄

What's in your Dog's Food? Nasty ingredients and Shady Business Practices

noreply@blogger.com (Kati Heifner) — Thu, 27 Apr 2017 19:58:00 +0000

Since I started cooking for Winston, a lot of people have asked me for the recipe...and admittedly I've been a bit hesitant to share. I am NOT a vet, doggy nutrition expert nor do I have any knowledge beyond my own experience and common sense :P

I would HIGHLY recommend consulting a (holistic) vet before changing your dog's diet because you want to be absolutely sure that you are giving them the best nutrition in the best proportions and they are not deficient in essential vitamins, minerals.

WITH THAT BEING SAID, many owners are unknowingly feeding their pets garbage (for lack of a better term). I admit to being one of those owners who THOUGHT I was giving my pets good food...only to read the label and discover corn, grains and a bunch of filler products...imported from China.

Why is that an issue? Quality control and food safety standards are shabby at best. There have been countless cases of illness and death due to pets consuming these unregulated products.
On top of that, they are getting subpar nutrition and the ingredients used can cause anything from behavior issues, tummy troubles to cancer.

You can do your own research and googling on this...but I will just say this...Your pet is part of the FAMILY...feed them accordingly. Do you really want to play russian roulette when it comes to the safety and health of your fur baby?

So what CAN you do?

I am a firm believer in being an advocate for your pets and the master of YOUR education as their parent. That means...doing your research, reading labels, googling companies, manufacturing practices, and information.

You may be thinking I am a crazy dog lady...but this is a process that can occur over time. You don't have to soak it all in a once but I do recommend
1) checking your current label
2) finding a quality brand that uses quality ingredients and follows top notch safety standards.

Did you know for those big labels it's actually cheaper for them to pay for lawsuits from dead/poisoned dogs than it is for them to test their products? Shocking and disturbing....to say the least!

An awesome resource I use often to spot check the quality of Dog food: Dogfoodadvisor.com/

You can search for your dog food and see how it rates, they list the ingredients (including any controversial ingredients) and break down what it all means. You can also sign up for notifications on Dog food + treat recalls.

Grocery stores generally do not carry higher quality brands- I recommend searching for a local pet store. You will find they are usually very passionate & knowledgeable about which brands they carry. (Not Petsmart or Petco...again...they typically carry lower quality brands.) I used to think Science Diet was the creme de la creme of dog food...but it's actually just an "average" rated product. You can get something MUCH better for your money.

If you don't have anything local or you don't want to lug a big bag of dog food home, you can simply order from a site like Chewy.com (I believe they offer 20% of your first autoship order).

SCARY INGREDIENTS:

I wanted to share this blurb about "BY-PRODUCT MEAL" with you. Go check the label on your current dog food and see if it contains any "By Product Meal" and then promptly throw it away!

Animal by-product meals are defined by AAFCO as the “rendered product from animal tissues, exclusive of added hair, hoof, horn, hide trimmings, manure, stomach and rumen contents, except in such amounts as may occur unavoidably in good processing practices.”

Poultry by-product meal is defined as the “rendered carcasses of slaughtered poultry, such as necks, feet, undeveloped eggs and intestines, exclusive of feathers, except in such amounts as might occur unavoidably in good processing practices.” If the label states turkey by-product meal, the meal must be from turkey.

By definition, generic meals and by-product meals can contain road kill, dead zoo animals and dead and diseased livestock. Euthanized animals can also make an appearance in rendering plants, and there is an allowable level of barbiturates allowed in rendered meats. While the heat used in rendering will kill any pathogens, it won’t necessarily reduce the amount of antibiotics and drugs that would be found in meats. The rendering industry also admits that meat wrappers can be mixed in with raw materials, as discarded grocery store meats will go to rendering.
These meals are of very questionable origin and often an inconsistent mixture of several protein sources. While AAFCO definitions state the source of the protein for meals, they don’t specify the freshness of the sources or how they were handled. So any meat not for human consumption, such as spoiled or rancid meats that might sit in the hot sun at the farm or rendering plant, would also be allowed in by-product meals. (DogsNaturallyMagazine.com)

AVOID Fish Meal, Animal Meal, Meat meal, Poultry Meal, Bone Meat and generic "Meat"

AVOID corn gluten meal, soybean meal, soybean grem and ALL SOY. (Most corn is GMO and linked to cancer and other health issues. Soy is also GMO, can distrupt hormones, lead to autoimmune diseases, and can damage the intestinal flora leading to tummy troubles).

AVOID Fish Oil, Salmon Oil
Fish/salmon oil is GREAT for your pets and their coat, but only when it is handled/stored properly and added to food at the time of consumption. When it's added to your dog food, it's unstable- once exposed to air it turns rancid!

AVOID RETINYL PALMITATE, RETINYL ACETATE, D-ALPHATOCOPHEROL, SODIUM BISULFATE, THIAMINE MONOHYDRATE, THIAMINE MONONITRATE, THIAMINE HYDROCHLORIDE, DL-ALPHA TOCOPHEROL, PANTOTHENIC ACID, CHOLINE BITARTRATE, PYRIDOXINE HYDROCHLORIDE, ASCORBIC ACID, MENADIONE SODIUM, BISULFATE SORBIC ACID CHOLINE CHLORIDE BIOTIN NIACIN FOLIC ACID BETA-CAROTENE RIBOFLAVIN VITAMIN B7 VITAMIN B9 VITAMIN C VITAMIN B12 VITAMIN B2 VITAMIN D VITAMIN D3 VITAMIN B1 VITAMIN E VITAMIN A VITAMIN B5 VITAMIN B6 VITAMIN K3 VITAMIN B3 NICOTINIC ACID
Sythentic vitamins added to processed food so they reach minimum standards. Quality and food safety is low and sythentic vitamins aren't processed by the body as effectively as the real deal.

AVOID Natural flavor (of ANY/ALL kinds), gelatin, powered milk, citric acid, hydrolyzed yeast, yeast extracts, soy isolate, isolate, carrageenan (and more!)
These will often contain MSG which can kill or damage brain cells, lead to obesity, liver inflammation, and diabetes. Carrageen is a thickener that has been linked to canger and GI inflammation.

AVOID ALL colors and dyes *EX: Red #40
These are added ONLY to make the food more visually attractive to the consumer. They have been shown to cause behavior disorders in children.

While this is NOT a complete list of ingredients to avoid, I hope it at least gives you a small picture of the issues low quality processed foods can cause and how much havoc they cause on the body.

Food is tricky because unless you are dealing with an allergy, a reaction, or something...the effects are not always apparent. It can take years for poor quality food to show up as cancer, liver failure etc...and by then, it's usually too late.

No more Doggy Bags, Dogs get their own cooked meals!

Now that we're talked a little about dog food you can purchase, let's talk about the good stuff...dog food that you MAKE.

When did it become DOG FOOD...and not just FOOD FOR dogs?

More owners are cooking for their pups than ever. In the 1960s, there was a HUGE campaign from the pet food industry to push dog food. They spent $50 million a year on advertising and funded reports, ads and articles that warned against table scraps (aka real foods) and emphasized the benefits of dry food. (Side Note: It IS smart to be cautious about table scraps and ensure the foods you feed your pets are healthy and non-toxic.)

Sneaky marketing tactics and the convenience of dry food shaped the dog food industry we see today.

Our generation has started to question things- and many owners want to feed like pets the same quality that they eat (free range, gluten free, organic). When you cook for your fur baby, you know exactly what is going in their dinner...vs some mystery kibble with additives and unknown processing practices.

I would venture to say that most people who started cooking for their pup did so out of frustration or a health scare.

Why did I become a "Dog chef"?

I started cooking for Winston after losing an eye to glaucoma and his digestive issues (he was regurgitating his dry food EVERYDAY).

After visiting countless vets, xrays, CT scans, (unnecessary SURGERY- insert very angry face), prescription dog food, thousands and thousands of dollars later...no one could figure out WHY he couldn't keep his food down.

We started going to a holistic vet for acupuncture and answers. After examining him and working with him, she came up with a recipe guideline to follow to help reduce inflammation.
It took me a few times of making it to get a system down, but now that we are in our groove...this pup eats VERY well and he stopped regurgitating his food!

In my next post, I'm going to share the recipe I use to make Winston's food. I add his homecooked meals to 1 cup of (5 Star) dry food per day. It cuts down on how much I need to make, the crunchiness helps knock some of the tartar off their teeth and he gets a nice crunchy chew haha

You do not have to do what I do- and every dog/situation is different. Again, I would just make sure you confer with your vet.

Bump, Birth & Beyond: Wellness Babes Community for MOMS!

noreply@blogger.com (Kati Heifner) — Sun, 26 Mar 2017 19:36:00 +0000

ANNOUNCING: Free Mama Group! For every stage of the journey!

From trying to conceive - to baby bump - to postpartum!
(before + during + after)

Now that I'm firmly in the second trimester and feeling MUCH, MUCH better...I'm opening a MAMA Community page: "Bump, Birth & Beyond" for all of my past, present, and future clients and coaches!

This little community is specifically for women trying to conceive, pregnant mamas, and postpartum moms who are interested in all things WELLNESS! Healthy mom - Healthy pregnancy - Healthy baby!

That encompassed everything from mindset, holistic products, nutrition and of course fitness!

In this community, you will get FREE access to....

ME as your coach
The support of a like-minded group of women (a sisterhood!)
Access to healthy meal plans
Fun chats about pregnancy, families, health, LIFE , etc...
PLUS the option to access online streaming on any device with wifi to hundreds of our workouts for ALL levels of fitness and hundreds of nutrition plans to try out!

This totally free community is a place for positivity and soaking up every stage of this incredible (tough!) journey! I would love NOTHING more than to partner up with some other mamas and be surrounded by an entire community of women who want to work toward their best life!

If you're interested in joining, just send in this quick form to be added in!

Can't wait to meet you all!

Want to connect? Join my Bump, Birth & Beyond Wellness Babes Community for MOMS at all stages!

Fill out my Wufoo form!