Wednesday, April 28, 2010
It does make sense that diastasis recti's CAN run in families, if the daughter inherits the same size torso as their mom, and perhaps carries similarly. Perhaps even the integrity of the muscle could have a genetic component.
Some daughters, of course, will carry babies differently than their moms. Some women carry different child to child. Some daughters will have inherited torso's more along their dad's genetic lines.
Obviously, the shorter the torso, the more likely a birth will result in a diastasis recti. The longer the torso, the more room the baby has - generally, to spread out. Since up to 98% of women get diastasis recti ( I personally have only measure THREE women out of probably 1000 + that have not gotten a diastasis postpartum) it can be theorized that those women with a longer torso will perhaps split less than the shorter counterparts.
The other question: Given the same instruction and technique verification, would both mom and daughter tend to close their diastasis at the same pace? Of course, there are many factors - strength, daily habits, how often they do the exercises, etc. But it will be interesting none the less to observe:
Lets meet the first mom and daughter duo.
MOM AND DAUGHTER # 1: The daughter and mom were both around the same height - around 5 "6 and fairly thin women. They each had 3 kids. The daughter (30s) meausred THREE fingerwidths is all three places - at the belly button, three inches above, and three inches below the belly button. The mom (60s) measured a THREE fingerwidths at the belly button, three inches below, and was CLOSED at the top.
After 7 weeks (8 classes) both mom and daughter TOTALLY CLOSED their diastasis and were rock solid. Each lost an inch + in their waist.
So far: mom and daughter 1 had VERY similar diastasis recti, and both closed their diastasis totally after 7 weeks, and both lost inches in their waist.
MOM AND DAUGHTER #2: Both mom (60s) and daughter (30s) were similar in height - 5"4 and 5"5 respectively. The daughter had 3 kids, the mom 3 kids also. The daughter measured FIVE fingerwidths at the middle, 2 fingerwidths at the top, and 3 fingerwidths at the bottom. The mom measured FIVE fingerwidths at the middle, 3 fingerwidths at the top, and 2 1/2 fingerwidths at the bottom. After 3 weeks (4 classes) the daughter was CLOSED at the top, Three in the middle, and CLOSED at the bottom. The mom was CLOSED at the top, Three in the middle, and CLOSED at the bottom.
So VERY similar initial diastasis recti. Just a slight variation. The rate at CLOSING the diastasis is the same. VERY marked progress in both. BOTH WOMEN wear the SPLINT
and both did around 4 to 5 sets of 100 of the SEATED TUPLERS each day.
SUMMARY: SO FAR it seems there is a definite genetic component both with the size of diastasis recti in mothers and daughters and both in the RATE of being able to close the diastasis.
THOUGHTS? If you have a diastasis, mention it to your mom or daughter. If they have one, they could be experiencing back aches because the function of the recti is both to hold in your organs AND give back support. Also, of course is the cosmetic component - everything will fit better and look better and the waist will be smaller AFTER closing the diastasis recti. Next time, I will have a look at SISTERS!! If you have experienced a diastasis recti, your sister could as well - let her know!!
Do you have a mom, daughter or sister that has a similar diastasis as you do? Measure and let us know!
Thursday, April 22, 2010
But what I realized is that Cilantro Pesto is basically the BEST THING EVER!!
Tonite I put it with sauteed red bell peppers, zuchinni, scallions, shrimp, red quinoa, brown rice, and couscous - it tasted SO DANG GOOD.
And since its not QUITE time to plant basil, and fresh basil is $$$ I thought I would share the recipe:
CILANTRO PESTO:1 bunch fresh cilantro, rinsed and dried (approx. 3 cups loosley packed)
1/2 cup grated Parmesan cheese
1/2 cup roasted pine nuts, walnuts or macadamia nuts (I used NON roasted walnuts to retain the nutritional benefit)
2 cloves garlic (I discovered, it HAS to be from an actual clove, not the minced from a jar to make it WAY better)
1 TBS lime juice
1/2 cup extra virgin olive oil
1/2 tsp sea salt or to taste
Put all of the above in a food processor or blender until processed to a uniform consistency.
For those of you that grow Lemon Balm in your garden, you can also make LEMON BALM pesto. I know, who knew?!?!
Just repeat the same thing as above using 2 cups lemon balm and 1 TBS fresh chives, 1/2 cup olive oil, 1 TBS lemon juice and 3 cloves garlic. That is all my recipe says, but I think I also add in walnuts and parm cheese in similar proportions above. However if you are vegan or allergic to tree nuts - perfect for you AS IS!
You can also do OREGANO pesto using the same ratios as the 1st recipe, but used 1/2 cup fresh oregano, 1/2 cup fresh basil, and 2 TBS parsley, and bump up the lemon juice to 3 TBS and add more cloves of garlic if you like more zing. Everything else - olive oil, parm cheese, nuts, sea salt - the same quantities as the 1st recipe.
Any other great pesto ideas out there?
Thursday, April 15, 2010
Never Fear - The Tupler Technique is here.
But does it REALLY reverse my belly button woes? YES...IF;
- Your technique is correct
- If you squeeze and hold the transverse muscle back adequately during the exercises.
- If you wear a Splint - especially while you work out, and during the day. Even at night for those of you jacknifer's-out-of-bed-when-baby-cries gals.
- If a hernia is not the primary cause of the altered belly button
One women I am training right now - is doing AWESOME with this. In two weeks, not only did she bring her recti in TWO fingerwidths (learn how to measure here) from her original measurment of 6 fingerwidths right at the belly button, and she also brought her waist in from a 33 1/2 to a 31 1/4 - that is TWO and 1/4 inches. I know I have had a couple people request pics - I will start compiling a collection for my clients who are willing :) AND she REVERSED her belly button from an outie to an innie!! And that just TWO weeks people!!!
As you might have guessed she wore a Splint
and she did 6 sets a day of Seated Tuplers.
Thats it! Oh, and she made sure she didn't jackknife out of bed, of course - and none of the prohibited movements- CRUNCHES, Pilated 100, Teaser, Side to Side Obliques, etc.
So take hope, my newly adquired OUTIE friends, you CAN get your innie back!
Monday, April 12, 2010
This past week I had a class that was ending, and since I always look at before and after results, I was very impressed with "Gran" that was taking my class. She is 62 years old, and 5 of her sisters also took the class too.
Her diastasis was 3 fingerwidths at the belly button, and 3 fingerwidths 3 inches above the belly button. After the 8 week class we had - she TOTALLY CLOSED her diastasis. She looked TOTALLY FANTASTIC if I do say so myself, and TRULY HAD
because she got those recti together, and toned and firmed everything up using her TRANSVERSE muscle to work everything else.
Case and point - there is NO statute of limitations. It doesn't matter if you had your baby or babies 3 days ago, 30 PLUS years ago, or if you are pregnant. You CAN use that transverse abdominals to bring your recti muscles together and you can make your midsection look GREAT at ANY AGE!!!!
Friday, April 9, 2010
Yes, YOU can measure your own diastasis. You don't need a doctor or a surgeon to measure it. Many doctors don't even know HOW to measure it, in my experience. But you can take control and empower yourself with how to find out if its a DIASTASIS that is causing that "I-can't-put-my-finger-on-it-but-my-midsection-does-not-look-normal" look.
HOW TO DO IT:
- Lay on your back (getting down by laying on your side and walking your hands down).
- Bend your knees
- Place your straightened fingers perpendicular to your body RIGHT at your belly button.
- Lift your head just a little
If you have a diastasis you will feel a valley or a gully.
THE MEASUREMENT: How many fingers can you place in the gully when you FIRST start to feel the muscles engage around your fingers? Is it 1 fingerwidth? Is it 2 fingerwidths? 3? 4? 5? 6? 7? 8? more?
- REPEAT if you don't know what your measurement was the first time by putting your head BACK down and then lifting it up just a LITTLE with your hands in place until you feel the muscles engage around the fingers again
- REPEAT 3 inches ABOVE the belly button
- REPEAT 3 inches BELOW the belly button
That's it - then you will know your measurments of your diastasis!
"I can't feel the muscle engage around my fingers"
You may be putting your head up too high. Or if your pregnant, you will fill a protruding ridge rather than a gully, depending on how far along your are. Or if you are a larger measurement like a 6 or 7, you will need to measure with BOTH HANDS.
Many people think its gross when they feel it for the first time. But knowing is half the battle, as my husband always says.
SO GO FOR IT!! Find out if the diastasis is causing a bulge, or unsightly look in your abdominals! What did you find out?
Monday, April 5, 2010
I have to say it totally MAKES the shake good for me. Just like fresh press garlic MAKES guacamole for me.
I have this particular shake every other morning. I like to change it up so my body doesn't get too used to something or start producing antibodies towards something it gets too much of, and its especially good for making sure my body doesn't get stuck in a rut or plateauing if I am wanting to lose weight.
So here it is:
8 ounces or 1 cup Kefir (I have starters for any of you who live by me!)
1/3 cup frozen or fresh blueberries
2 TBS flaxseed
1 TBS black sesame seeds (VERY good for brightening the eyes - I found in china town for way cheap)
1 TBS coix seed (optional - but VERY good for brightening the eyes and complexion - I found in china town for way cheap)
I whirl it around in my vitamix for 20 seconds - I don't like it freezing cold anymore - just cool. Any blender should do.
And WHALAH - its so good, and keeps me full - tons of great beneficial probiotics and beneficial yeasts from the kefir and omega 3s and fantastic nutty taste from the flax seed, protein from the powder, powerful antioxidants from the blueberries, eye and complexion brighteners from the seeds. What a GREAT way to start the day!
What powerful breakfast food(s) to you have in the morning?