'Apple Pie' for Breakfast

This is a recipe from my dad, who teaches a course called Aging Reversal: An Ayurvedic Approach.

My daughter calls it apple pie, and the taste is similar, with absolutely no sugar!  It is intended as a first course to stimulate the appetite and help digestion, to be followed by oatmeal or something similarly hearty.

1-2 cups of water
2-4 cloves
1 cinnamon stick (optional)
1/2 cup - 1 cup of raisins

boil together in a pot on the stove.

Add to boiling water:

2-4 apples or pears (peeled)

cook for about 5 minutes and enjoy.

If there is leftover liquid it can be enjoyed as apple juice.

Healthy Mama Oatmeal Cookies

This recipe is adapted from epicurious.com. They call them lactation cookies and they are excellent for moms (and kids), whether or not they are breastfeeding.

This is a double recipe.  You can cook and freeze them.

Ingredients

8 Tbsp water
4 Tbsp flaxseed meal 

1 1/4 cups butter

3/4 cup peanut butter
1 cup agave (or 1 1/2 cups brown sugar)
1/2 cup honey

4 Lg eggs
2 tsp vanilla
4 cups flour
2 tsp baking soda
2 tsp salt
6 cups thick cut oats
1 cup chocolate chips

2 cups raisins
4 tbsp Brewers Yeast (no substitutions)


Preheat oven to 375.

Mix flaxseed meal and water, set aside 3-5 minutes.
Cream butter, peanut butter, agave and honey.
Add eggs.
Stir flaxseed mix into butter mix and add vanilla.
Beat until well blended.
Sift: dry ingredients, except oats and choc chips and raisins.
Add butter mix to dry ingredients
Stir in the oats and then the choc chips.
Drop on parchment paper on baking sheet.
Bake 7-9 minutes.

Quinoa Salad

Quinoa is basically superfood. It is a complete protein by itself, tastes amazing and is gluten free.

It can be used in place of rice, in salads, in stir-fries and as hot cereal.

It cooks in 15 minutes on the stove, or you can sprout it first by putting it in a glass jar and covering with water. Put cheesecloth over the top and secure with a rubber band. Soak it overnight or for at least 8 - 12 hours. In the morning, rinse and drain the jar well. There should not be water left sitting in the jar.

Leave the jar in a cool, dark place while the quinoa sprouts. Make sure to rinse and drain the quinoa every 6 - 8 hours. The quinoa will be done sprouting in about 48 hours.

They have large bags of organic quinoa for about $10 at Costco.
My quinoa salads are often a combination of quinoa and whatever I have in my fridge/garden for veggies.  Below is an example, and I hope that you will experiment.  Everything is optional with the exception of the quinoa (although you can substitute bulgur, brown rice or couscous) and some kind of acid - lemon or vinegar usually.

In a large bowl mix:

1-2 cups of Quinoa - either sprouted or cooked.
1-2 cups of black or kidney beans (1 can)1-2 carrots grated
1 pepper - finely chopped
2-3 cups of spinach, lettuce and other greens - raw and chopped
2-3 green onions
Fresh herbs - cilantro, oregano, chives, mint, thyme, cilantro, parsley. (1 or 2)
Lemon juice to taste
Olive or sesame oil (or whatever oil you like)
Sea salt and pepper to taste
Hot sauce
Feta Cheese

It tastes the best if you make it and let it sit for an hour or two and marinate.  Lasts 3-4 days in the fridge.

I like to get a variety of colours with the vegetables.  Red lettuce, different coloured peppers.  You can also use peas, corn, green beans, cucumbers or whatever you have.

Guacamole and Simple Quesadillas

Avocadoes are full of healthy fat that is so necessary for building a healthy baby and breastfeeding.  Toddlers generally love them too.

Guacamole
2-3 ripe avocadoes (cut them open and scrape the flesh out with a fork)
juice of one lemon
2 cloves of garlic (optional) - minced or pressed
1 teaspoon of cumin
Sea salt and pepper to taste

Mix ingredients in a bowl with a fork or potato masher.  You can use a blender too, but I prefer the chunky consistency from the fork. Serve on top of quesadillas or with veggies, tortilla chips or on sandwiches.

Quesadillas
4 tortillas
1 cup of cheese- mozzarella, feta, cheddar or a combination
1-2 cups of well chopped veggies - peppers, spinach and green onions are some favourites
1 cup of protein - precooked beans, chicken, shrimp or ground beef.
Hot sauce to taste

Fill tortillas with ingredients, fold over and bake in toaster oven or oven for 10 mins.  Smother with guacamole.

Good Nutrition is the Number One Thing You Can Do to Ensure a Healthy Baby

Throughout pregnancy, many women receive numerous tests to ensure that their baby is healthy.  While these tests can sometime be helpful in detecting problems, in most cases knowing something is potentially wrong does not actually provide a solution.

The best thing you can do to take care of your baby and yourself is to eat well and stay physically active.  There is no guarantee that if you do all the 'right' things, your baby will be healthy, just as some people do things that research has shown to be harmful and end up with perfectly healthy babies.  Nevertheless, eating well and exercise have been proven by research to improve outcomes for babies overall.  Also, the habits that you form around your diet before and during pregnancy will be passed on to your children.  Babies actually develop a taste for the food that mothers are eating through their amniotic fluid (and later through breast milk) and like those foods themselves.

Here are some specific suggestions (businesses are all Lethbridge-based):

Yoga is great for helping you feel good during pregnancy and preparing your body for birth. Theresa Spencer at Terra Sol Yoga offers classes and workshops for pregnant women and their partners. www.terrasolbodytalk.com

Eat whole, unprocessed food. Avoid processed soy, sugar, corn syrup and artificial sweeteners whenever possible. Many grocery stores have a 15% discount on the first Tuesday of the month, so stock up on healthy, organic food. Look for local produce and meat, as it is often free of pesticides and hormones and it supports local businesses.

Eat as much as you need to of healthy, nutrient rich food and you can expect to gain 28-40 pounds (or more) during your pregnancy. Perfect Fit – Pre & Postnatal Fitness offers classes specifically tailored to pregnant and new moms to help you stay physically active. www.perfectfitness.ca

Taking a DHA (or fish oil) supplement improves your baby’s brain development. Naturistas (424 7 St S) sells prenatal DHA, other prenatal vitamins and many other high quality pregnancy and baby products.

Receiving chiropractic adjustments can be a great way to relieve many of the common discomforts of pregnancy. Many women under chiropractic care report feeling better during the entire pregnancy, better quality of sleep, less morning sickness and a more comfortable labour and delivery. Contact Dr. Amy and Dr Elliott at West Lethbridge Family Chiropractic for more information. 403-327-0070.

Birthing from Within® Childbirth Classes help you prepare for the healthiest, most stress free pregnancy, birth and new parenthood possible. Contact Ellie at elliedoula@gmail.com to learn more about these unique classes.

Take time every day to relax and connect with your baby, even if it is just a few minutes. When you are eating, pay attention to the food, how it tastes and remember that you are nourishing yourself and your new baby.

Join ‘BIRTHING FROM WITHIN LETHBRIDGE’ on facebook for great articles and information to help you in pregnancy, birth and new parenthood and chances to win prizes.

Getting Postpartum Support - A few ideas

Below are some ideas for support with a new baby.  Most of the resources are local to Lethbridge, but the ideas apply to everyone.


When you have the baby, change your voicemail to say:“{NAME} was born {DATE&TIME}, weighing {POUNDS}. We are busy getting to know our baby and we will get in touch when we have all rested a bit.” You can also put a sign on the door if you expect people to stop by.

 Make a list of things that people can help with: Groceries, Meals, Chores, Errands.  This way when they ask what they can do, you can put them to work. Check out www.mealtrain.com to set up an online meal request calendar.

Hire a postpartum doula (if you haven’t already).  A postpartum doula can help you with practical baby care, emotional support, babywearing and anything else you might need.  See www.elliedoula.com for more on postpartum support.

Connect with La Leche League Lethbridge for breastfeeding support.  Meetings are the first Tuesday or Wednesday of each month at the downtown library.  Join the facebook group to get reminders about the meeting or call 403-331-1003 for phone support.  www.lllc.ca.

Find a group of new moms you can connect with.  www.mommyconnections.ca offers postnatal programs for moms in Lethbridge.

If you think you might have postpartum depression, get help.  www.thesmilingmask.com has lots of resources including the Edinburgh Postnatal Depression Scale.  Alberta Health Services offers in-home counselling for women with postpartum depression, free of charge.  Contact Bree Elliott, Mental Health Therapist at 403-388-6666 for more info.

Get a baby carrier and wear your baby as much as possible.  www.ecobabycanada.com is a local business selling great slings, wraps and soft structured carriers, along with help learning how to wear them.  Also join the facebook group for Bridge City Slingers – Lethbridge Baby Wearers, to get support on babywearing and info about meetings.

DADS: If mom is breastfeeding the baby for hours every day what does dad do:

o   Everything else! – find ways to give mom a break (even a short one)

o   Wear your baby in a carrier around the house or go for a walk

o   Change diapers

o   Give the baby a bath or take a bath together

o   Take a nap with the baby (make sure to follow safe co-sleeping practices)

o   Make a meal, or go out and pick up healthy takeout or nutritious snacks

o   Sweep the floor, do a load of laundry, change the sheets on the bed...

o   Support breastfeeding by caring for your partner, so she can care for the child.

Healthy Pregnancy, Healthy Baby(ies)

I just finished reading Having Twins And More: A Parent's Guide to Multiple Pregnancy, Birth, and Early Childhood by Elizabeth Noble.  It is part of my required reading for my DONA Postpartum Doula Certification (which I will have all the requirements completed for in the next couple of weeks).  I loved this book, and much of the information it provides is useful for  parents of 'singletons' (as they are called in the book), as well as parents of multiples.

My only complaint about this book is that it was published in 2003 and I hope that a new edition will be published soon.  It is very much based in research and I am certain that even more research has been done in the  past eight years to support some of her points of view.

The book is extensive and covers everything from health in pregnancy to bonding with your babies to coping with infants with disabilities and even the death of a baby (which is more common in multiple pregnancies).

For the purposes of this post, I will pull out just a few of the ideas that struck me as interesting and that are useful to me as a doula, supporting pregnant women and families with new babies.

Pregnancy
Noble shows that the single most important factor that results in a positive outcome for twins (and more) is the health of the mother.  Good nutrition, hydration and moderate exercise are the most important things pregnant women can do to ensure the delivery of full term, healthy babies.  Certainly, this is also true for single babies.  This is great news, because it is something that pregnant women have control over. We can decide to eat well, drink lots of water and go for a walk around the block once a day.

I have recently started taking yoga again, which I previously did when I was pregnant, and I am amazed at the effect it has on me physically and emotionally.  I would highly recommend prenatal yoga classes for all pregnant women.  If you can't afford classes or they are not available in your area, check the online Prenatal Yoga Centre for free videos on yoga to do during pregnancy.

Birth
One of the reasons that taking care of yourself during pregnancy is important is to avoid preterm birth, meaning birth of your baby(ies) before 36 weeks gestation.  According to Having Twins And More preterm birth is by far the major cause of complications and infant deaths.  In fact, 75% of all infant deaths in the U.S. are babies born before 36 weeks.  Some babies are born premature regardless, but good health and nutrition does reduce the chances of preterm birth and therefore can improve outcomes for babies.

Another thing that was interesting to learn from this book, is that prolonged bed rest during pregnancy, does not reduce the chances of premature birth and it greatly increases the potential for health issues in the mother. A NASA study shows that one week of bed rest results in the equivalent of one year's worth of ageing on the skeleton!

Often with twin or higher multiple pregnancies, doctors will recommend elective cesarean section.  Mothers agree to this because they believe it will result in better outcomes for their babies.  But the research shows that multiples (and singletons) delivered vaginally have lower mortality and morbidity overall, as do their mothers.  There are certain situations where a c-section is necessary, but most pregnant women (regardless of how many babies they are carrying) should be able to deliver vaginally.  Also, taking care of newborn babies is much more difficult when recovering from major abdominal surgery.

Parenting Multiples
Having Twins And More has great information about bonding with twins, their relationships with each other and with their parents and other siblings.  One interesting thing that Noble points out is that with more than one new baby the number of new relationships within the family increases. She provides suggestions on how the parents can help foster those relationships.  There is a lot of focus on the importance of recognizing the twins as separate individuals, rather than as a unit.

Overall, I would highly recommend this book for anyone expecting multiples or anyone who works with multiples and their families.

Healthy Pregnancy (and Baby) Tips

from http://www.ewg.org/Health-Tips/10HealthyPregnancyTips
(I have added my comments/suggestions in italics to the original article - EC)

Pregnancy is a critical time. A mother’s chemical exposures can adversely affect her baby in many ways. Here are  some simple but important steps you can take to reduce the risks during pregnancy - and beyond.

EC - It is important to do the best you can.  Sometimes we get so obsessed with following 'rules' put out in baby books, by our doctors, families or in articles like this, that it ends up increasing our stress.  There is a lot to be said for trusting our common sense and taking what works for us and  leaving the rest.  Many of these tips apply not only to pregnancy, but can be adopted every day.

1. Go organic and eat fresh foods
   Use EWG's Shoppers Guide to Pesticides to determine which fruits and veggies you should always buy organic and those with the least pesticide residue that are ok to buy conventionally grown. Choose milk and meat produced without added growth hormones. Limit canned food, since can linings usually contain the synthetic estrogen called bisphenol A (BPA).
   EC - Many farms in Southern Alberta sell pesticide free produce and hormone free, free range meat, that is not certified organic, but still a healthy, sustainable choice.  Check out Broxburn Vegetables and Harris Farms for two great options.
2. Drink safer water
   It's important for pregnant women to drink plenty of water. Use a reverse osmosis system or carbon filter pitcher to reduce your exposure to impurities such as chlorine, perchlorate and lead. Don't drink bottled water, which costs more and isn't necessarily better. If you're out and about, use a stainless steel, glass or BPA-free plastic reusable container. Mix infant formula with fluoride-free water. Get EWG's Safe Drinking Water Guide.
   EC - Exclusive breastfeeding for the first six months is the healthiest choice for babies.  There have been some studies that show toxins appearing in breast milk, but they are at far lower amounts than toxins present in formula.  Following some of these tips, can also decrease the level of toxins in your breastmilk
3. Eat low-mercury seafood
   Choose low-mercury fish such as salmon, tilapia and pollock, rather than high-mercury tuna and swordfish.
4. Get your iodine
   Use iodized salt, especially while pregnant and nursing, and take iodine-containing vitamins. Iodine buffers against chemicals such as perchlorate that can disrupt your thyroid system and affect your baby’s brain development during pregnancy and infancy.
5. Choose better body care products
   Just because the label says "gentle" or "natural" doesn't mean a product is safe for pregnancy. Look your products up on EWG's CosmeticsDatabase.com. Read the ingredients and avoid triclosan, fragrance and oxybenzone. Read EWG's Healthy Home Tips for more tips.
   EC - Also watch out for parabens, sodium laurel/laureth sulfate and parfum (another word for fragrance).  Shop at stores that are consciously selling healthy products for you and your children.  In Lethbridge, check out Naturistas (424 7th Street South) and Ecobaby Canada.
   
   
   
   
6. Wash maternity clothes before wearing
   Clothing is often coated with chemical treatments in the factory.
   EC - Many baby clothes (especially sleepers) are treated with flame retardants.  Choosing 100% cotton (especially organic cotton) clothes that fit well is a good choice.  Always wash all baby clothes, car seat covers, blankets, baby carriers, etc. Before using them.  Use a mild, fragrance-free deter
7. Identify lead sources and avoid them
   Test your tap water for lead and avoid any home remodeling if your house was built before 1978, when lead house paint was banned. Dust from sanding old paint is a common source of lead exposure.
8. Avoid painting.
   When getting your nursery ready, avoid painting and other chemical-intensive jobs.
   EC - If you must paint or remodel while pregnant, get someone else to do the work and try and stay somewhere else to avoid chemical exposure.  Use VOC free paint, which you can buy at most paint stores.
9. Clean greener
   Household cleaners, bug killers, pet treatments and air fresheners can irritate kids’ and babies’ lungs – especially if they have asthma. Check out less toxic alternatives. Some ideas: vinegar in place of bleach, baking soda to scrub your tiles, hydrogen peroxide to remove stains. Use a wet mop/rag and a HEPA-filter vacuum to get rid of dust – which can contain contaminants. Leave shoes – and the pollutants they track inside -- at the door.  Get EWG’s Tips for Greener Home Cleaning.
10. Avoid gasoline fumes
    Ask for your partner's help to fill the gas tank, or use full service..
11. Pick plastics carefully
    Some plastics contain toxic chemicals, including BPA and phthalates. Don't reuse single-use containers or microwave food in plastic containers. Avoid PVC by hanging a natural-fabric shower curtain. When remodeling, go with PVC-free flooring and pipes. Learn more about choosing safer plastics.
    EC - even though some plastics are recyclable, they often end up in the landfill.  Even the for the supposedly non-toxic plastics, we don't really know, because chemicals need to be proven unsafe to be taken off the market, so instead of plastics, think about using alternatives, like glass and stainless steel.
    
    
    
    
    
    
    
    
    This book expands on the points covered in this article and includes information on being green with your new baby too.
    
    
    
    
    
    
    
    
    
    
    A great guide that includes pregnancy, babyhood and beyond.
    
    
    
    
    
    
    
    
    
    

Breastfeeding = Simple?

So many mothers struggle with breastfeeding.  We are told it is 'natural' and assume that means it is easy.  We receive conflicting information about how to do it and how much it matters if we do breastfeed or not.  And for how long?

I just finished reading the awesome book Breastfeeding Made Simple: Seven Natural Laws for Nursing Mothers
. One of the things that resonated with me is the idea that part of the reason many mothers in our society do not succeed in breastfeeding is because there is too much conflicting information out there.  People make it sound so difficult that women start out believing they will fail.

Reading books about breastfeeding before you have experienced it is always tricky because (as they explain in the book), nursing is 'body' knowledge, like riding a bicycle.  Did you learn to ride a bike by reading about it?  You probably got on and figured it out (or someone helped you figure it out).  Instead of approaching breastfeeding as a mathematical equation (insert Slot A onto Tab B), something that can be learned from a book, the authors focus on basic principles (or Natural Laws) that help make breastfeeding work.

LAW 1: Healthy babies are hardwired to breastfeed.  Trust that a full-term healthy newborn is looking for the breast and help him/her follow their instincts.

LAW 2: Mother's body is baby's natural habitat. Babies are meant to be carried and touched as much as possible.  Skin-to-skin contact increases opportunities for breastfeeding and bonding.

LAW 3: Better feel and flow happen in the comfort zone.  This one is partly about the latch.  Reinforcing the idea that breastfeeding should not hurt and will not if the breast extends deep into the baby's mouth (the comfort zone).  This will also ensure adequate milk to the baby in most cases.

LAW 4: More breastfeeding at first means more milk later. Frequent breastfeeding in the first several weeks ensures a full milk supply.  The more a baby is unnecessarily supplemented in the early days, the harder it may be for a mother to ever get enough milk to exclusively breastfeed.

LAW 5: Every breastfeeding couple has its own rhythm. It will not necessarily be the same for you as your sister, friend or neighbour down the street.  There is a wide range of healthy breastfeeding patterns.

LAW 6: More milk out equals more milk made. The main thing that has an effect on milk production is how often and how well your breasts are drained (by baby or expressing milk). Diet, fluids and rest have little impact on the amount of milk being made.

LAW 7: Children wean naturally. Children eventually outgrow breastfeeding.  At different times for different children.

I would highly recommend this book and the website www.breastfeedingmadesimple.com

There will be a new edition of the book out in November.