All About Oats Part 2: Old-Fashioned Meatloaf

Meatloaf goes over really well in my house.  My mother-in-law made it often for my husband when he was a kid, so he associates meatloaf with feel-good family memories.  When I look at traditional meatloaf recipes, however, I am not thrilled with the ingredients.  Enter this recipe, (surprisingly) from Paula Deen.  As usual, I have adapted it slightly to include ingredients I prefer.

I like this recipe because everything goes into a bowl, which is then transferred into a pan.  There is no pre-cooking or extra steps, so it only takes a few minutes to assemble.  Plus, you can double the recipe and freeze the raw, prepared meatloaf to pop in the oven after you it has thawed in the fridge weeks (or months) later. Plus, it contains oats, which are not only a good source of soluble fiber but may help improve milk supply for those who are nursing.

Make sure to use grass-fed beef, which can be found at your local farmer's market and many health food and grocery stores.  Grass-fed beef, as opposed to corn/grain-fed beef, contains 3 times higher omega-3 fatty acids and is a great source of conjugated linoleic acid (CLA), which is anti-inflammatory, cancer preventive, and may help with fertility.  When the animal eats what is meant to eat, the meat from the animal is much healthier.  You really are what you eat.

When choosing ketchup, check the label.  Many "mainstream" ketchup brands contain high fructose corn syrup, which increases your risk for fatty liver disease, heart disease, and overall inflammation based on the way it is metabolized by the liver.  I usually pick up organic ketchup from Trader Joe's, but even some mainstream brands are starting to switch back to plain ol' sugar instead of HFCS.  I think companies are starting to listen.  If you want to get really adventurous and make your own ketchup, check out this recipe.

To avoid BPA, a potential carcinogen, buy canned foods from manufacturers who avoid using BPA in their can liners.  Muir Glen, Eden Organics, and Amy's, all found at Whole Foods, Sprouts, and other health food stores, are BPA free.  Check out this interesting blog post regarding BPA in your favorite brands.

Ingredients: 
 

1 lb ground grass-fed beef
1 1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup chopped onion
1/2 cup chopped bell pepper
1   egg, lightly beaten
8 ounces canned diced tomatoes (without juice) - I used Muir Glen Fire Roasted
1/2 cup quick-cooking oats - I used old fashioned oats

Topping:
 
1/3 cup HFCS-free ketchup
2 tablespoons raw honey (can use less or sprinkle stevia)
1 tablespoon prepared mustard

Instructions:

Preheat oven to 375 degrees F.  Mix all meat loaf ingredients well and place in a baking dish.  (Note: I doubled the recipe in these photos.)

Shape into a loaf or use a loaf pan. 

Mix ingredients for topping and spread on loaf. Bake for 1 hour.  Remove from the oven, let cool slightly, and cut into slices.

This is what you get, especially if you fail to cut your onions into small pieces...

I served this awesome meatloaf with roasted Brussel sprouts, gluten-free bread (Pamela's GF bread mix), and a strawberry spinach salad with goat cheese and walnuts.  I even got fancy and lit some candles...not a usual occurrence with a 3-month old at home!  However, small touches like these help make the meal more of an enjoyable "event" than just a time to refuel.  When you enjoy your food, you're more likely to eat just enough of it - not more than your body actually needs.

Enjoy!

*M*

All About Oats Part 1: Homemade Granola

Granola has long held the reputation as a "natural health food," yet the nutritive benefits of most store bought granola are greatly diminished by high quantities of refined sugar and inflammatory vegetable oils.  Enter this homemade granola, adapted by yours truly from Alton Brown's Food Network recipe. Oats can be a great way to add soluble fiber, magnesium, and immune-boosting beta glucans to your diet, but sometimes plain old oatmeal can get a little routine.  (Getting bored with your oatmeal?  Check out this post on creative ways to spice up your oatmeal.)  Side note: make sure to always add some protein to your oatmeal, perhaps in the form of nuts, stirred in peanut butter, or even some protein powder to make your breakfast more well rounded and satisfying and to prevent a mid-morning blood sugar crash.  

I have been eating and baking with oats more often lately because they may help with breastmilk supply, and with four close friends having April babies I'm trying my hand at more oat-based recipes as gifts.  I love this adapted recipe, below, because it combines oats with dried fruits, dried unsweetened coconut, coconut oil, and nuts - all nutrient powerhouses.  Plus, with the fat and protein in the nuts and sweetness from a bit of honey, maple syrup and stevia, it causes much less of an insulin spike than your typical bagged granola.  Enjoy this granola atop organic Greek yogurt, mixed with almond milk and sliced banana, or just plain out of the bowl as a snack.  It stores well and makes a great gift, too!

Healthier Homemade Granola

Serves 6

Ingredients:

3 cups rolled oats
2 cups raw or dry roasted nuts (I used walnuts, almonds and cashews)
3/4 cup unsweetened shredded coconut or coconut flakes
1/4 cup honey
1/4 cup real maple syrup
1/3 cup organic coconut oil
1/2 to 1 cup raisins, cranberries or other dried fruit
3/4 teaspoon sea salt
Dash stevia
Cinnamon to taste

Instructions:

Preheat oven to 250 degrees F.  In a large bowl, combine oats, nuts, coconut and dried fruit.  

Combine all other ingredients in a separate bowl.  

Pour liquid mixture over oat mixture and pour onto two sheet pans. 

Cook for 1 hour 15 minutes to achieve an even color.  Mmmmmm...can't you smell that coconutty goodness already?  (Yes, coconutty is a word!)

Remove from oven, cool, and store in a glass bowl or containers.

Here was my breakfast - granola, almond milk, and bananas!  It was super fast, satisfying and definitely fulfilled my granola craving.  Plus, I am getting plenty of healthy fats - especially lauric acid from the coconut - which is so important for breastmilk quality.  (Not breastfeeding?  Coconut is awesome for your immune system, thyroid, and metabolism.)
 

Enjoy!
*M*

Nutrition After Baby

It's great to be back!  Thank you for all of your love and support for our family during the birth of our daughter, Hannah Grace, who was born on January 30th, 2013.  She arrived weighing in at 7 lb. 15.5 ounces, 20.5 inches long, and 8 days past her due date.  I had an unmedicated, doula-assisted hospital birth and was in labor for over 24 hours.  It was quite the whirlwind but went exactly as I had hoped, and for that I am so grateful.

Here's our little family, about a half hour after birth.  I was a bit misty-eyed having just starting nursing for the first time.  As you can imagine, it was something I had thought and dreamed about for many years, and we were so lucky that it was off to a good start.

Here's our Hannah girl, one day old:

So sleepy!  She still loves to nap through much of the day.  In fact, she's napping in her swing as I type!

She loves to smile, and her happiness is infectious.

This little devilish grin is going to cause trouble in a few years...

OK, one more...

Can you tell I'm a proud mama?  I am really lucky to not have to go back to work full time.  I no longer work at the medical device company and can devote all of my effort - when I'm not with Hannah - to private practice.  I am excited to consult with a few different businesses and their clients, including people struggling with eating disorders, pregnant women, busy athletes, and executives.  I am now able to see private Nutrition Transitions clients without the restriction of a separate full time job.

I have written about nutrition as it relates to fertility and pregnancy before, as I went through each stage myself.  If you haven't checked out my other posts about these topics, please start at the links below:

Prepping for Pregnancy
Nutrition in the First Trimester
Food Diary of a Pregnant Dietitian
Healthy Solutions for Pregnancy

Healthy eating need not take a back seat when the baby is born.  Good nutrition is imperative during the postpartum period, especially during recovery.  A woman's body goes through a lot during birth - sleeplessness, fluid and blood loss, physical strain from pushing, and mental/emotional exhaustion.  I personally dealt with nausea and vomiting all throughout labor, which further increased my fluid and nutrition needs. Yup, it's normal.  Nope, it's not fun.  (Interestingly, just minutes after Hannah was born I was ravenous and thirsty, and I was able to tolerate anything I ate and drank from there on out.) Furthermore, the sleeplessness that ensues while baby is young make it that much more important for mom to stay well nourished.  Excessive fatigue AND lack of nutrients are not a good combo.

Breastfeeding also increases a woman's hydration and nutrition needs.  Once my milk came in about 2 days after Hannah's birth, I noticed an immediate increase in my appetite and thirst.  My body was putting together the pieces to make nourishing, life-sustaining breast milk, and it required all of the building blocks to do so.  The first few days of a newborn's life a woman's body makes colostrum, which is a thin, yellow-ish substance that is perfect for a baby's teeny tummy until mom's body creates milk.  Colostrum is truly liquid gold, as it is full of antibodies, nutrients, proteins, growth factors, and a host of other goodies that pack a powerful punch in a small volume - perfect for a baby's immature digestive system.  Now that I'm making enough milk to feed a quickly growing baby and store 5+ ounces a day in the freezer, I am especially aware of what I'm taking in so that I can sustain my milk supply and supply Hannah with the nutrition she needs.

Here are my tips - from personal and professional experience - for good once baby is here:

1. Trust your body and your instincts.  Having your first child opens the door for a smattering of emotions: excitement, elation, fear, anxiety, wonder, worry and self-doubt.  It's easy to second guess yourself, especially when you hear horror stories about traumatic births, breastfeeding problems, colicky babies or marital issues post-baby.  When it comes to all things in mama-hood, especially feeding in nutrition, trust your gut.  If something doesn't feel right to you, it probably isn't.  I really wanted a medication-free birth and had specified that I would drink water instead of have a preservative-laden IV for fluids during labor.  However, after vomiting intermittently for 12 of my 24 hours of labor, I demanded IV fluids.  I knew that I wouldn't be able to keep down any water, and my biggest concern was my baby's hydration status and my own strength after losing fluids and electrolytes.  The moment the IV was placed, I felt immediately invigorated and ready to tackle the last few hours of natural birth.

Trusting your body is extremely important during breastfeeding.  When a newborn feeds almost constantly, as they tend to do with easily-digestible breast milk, it's easy to assume that you're not making enough milk or that your milk isn't adequately nourishing.  However, when you think about it, if you needed to double your weight in 6 months, you would have to eat almost round the clock as well!  Breastfed babies eat frequently because the milk doesn't sit heavily in their teeny tummies and instead can be very easily utilized for fuel and growth.  Formula fed babies seem more full and satisfied (and can often sleep longer through the night at first), but this is because formula takes longer to digest.  Think about how you feel when you have a very heavy meal in your belly - it sits like a rock.  If your baby is gaining weight and having enough wet diapers, he is getting enough food.  Plus, adding formula only decreases your breast milk supply, as your baby is not emptying the breast and telling your body to make more.  Breastfeeding is definitely a commitment and takes a lot of patience at the beginning, but it's really, really worth it, so trust your body that it knows what to do.  Most of the time, it does.  (Again, it is extremely important to listen to your instincts and work with your pediatrician and lactation consultant if you have any questions or concerns about breastfeeding or if baby's growth or feeding doesn't seem right.)

This is Hannah just moments after finishing a feeding.  Even while "milk drunk," she would flash a side smile, as if to say thanks for the grub.

2. Don't worry too much about fitting in your skinny jeans, especially if you're nursing.  Your body goes through a lot after baby.  You are still recovering from birth, and depending on the experience you had it can be somewhat rough on you physically.  The last thing you need to worry about is weight loss, especially in the first 6 weeks.  

I was lucky to have a great birth experience, despite the fact that I was in labor for 24 hours and was vomiting intermittently for about half that time.  I felt weak and a bit dizzy for almost a week after Hannah was born, and I had to be careful to not stand for too long or do much more than feed baby, feed myself, and rest.  It was imperative that I eat regular meals and snacks and drink plenty of fluids to help my body heal and make sure my milk came in.  It was surprisingly difficult - I remember my mom literally hand feeding me sushi and meatballs during the Super Bowl while I nursed because it was easy for me to focus on the baby and forget about feeding myself.  Plus, when you're learning to breastfeed, you definitely need two hands, and I found it hard to eat!  However, I can't stress enough how important adequate calories, protein, and fat are after baby to help your body heal and assemble breast milk.

In the first few months following birth, don't worry too much about losing your pregnancy weight quickly.  If you're breastfeeding it will likely come off either quickly or slowly, but don't be discouraged if you don't notice big changes immediately.  Starting a rigorous exercise program and/or severely restricting calories can affect the quality and quantity of your milk.  My doc was comfortable with me starting easy exercise when I felt ready because I was healing so well, but I waited until almost 6 weeks to take my first Karve class and did only brisk walking or free weights prior to that.  (Most doctors don't allow any exercise until after the 6 week check-up.)  

I was a very unique case in that I shed many of my 25 pregnancy pounds within the first week due to fluid and blood volume loss (and delivery of an 8 pound baby), and I just reached my pre-pregnancy weight 11 weeks after birth.   However, the scale is never a great indicator of body composition.  My body is much different than it was before - my hips are wider and everything is softer.  I am still working on building back muscle tone that I lost, and my abs may never have the strength they did before. You know what?  I'm OK with it.  With regular activity, breastfeeding, and balanced eating my body will settle at a place that's good for me at this point in my life, and all of these physical changes are a great reminder of the gift I have been given.  Not every woman, however, has this same experience, and many of my clients stay at a higher weight or larger size(s) for many months or years after having a child.  As much as it is important to take care of yourself and your body, no special event or pair of jeans are worth sacrificing your health, sanity, or breast milk in those early months.

3. Let people help - and feed - you.  One thing I learned in my Birth Journey workshop with doula Dianne Hamre was that if people want to come visit the baby during the first few weeks, they must bring food.  Of course, we didn't ask that of anyone, but most people did just so.  We were so grateful to be well fed during a time where we didn't quite know how to prepare anything for ourselves.  Some wonderful people even made freezer meals for us to store, and both sets of parents cooked up a storm and brought us food from our favorite restaurants.  

Grandpas hard at work in my parents' kitchen:

First sushi in 9 months!

Both grandmas did my grocery shopping during the first few weeks as well - they were so sweet to abide by my rather specific list!  When Hannah was about 10 days old, I decided I needed to go to Whole Foods just to feel normal.  My mom came with me to push the stroller while I manned the cart.  I'm just now feeling more comfortable figuring out how to grocery shop with a baby - it's somewhat challenging when they can't sit up in a cart - but it's getting so much easier.  Up until about a month ago, my family was still bringing me lunch at least 3 days a week.  It was a great way for us to bond, plus they loved holding Hannah so I could eat!

Even if you don't have a lot of family in town, take advantage of those who offer to feed you during the first few weeks of your baby's life.  Most of the time, these wonderful souls know just what it feels like to go through this experience and want to help in one of the most important ways.  This was my favorite post-baby gift of food from some dear friends:

If you have time (and energy) while pregnant, double up on some recipes so you have enough to freeze.  I made Crockpot Turkey with Bulgar, Feta and Olives, Great Northern Bean Soup, Baked Polenta with Spinach and Chicken Apple Sausage, and Chicken and Butternut Squash Millet Risotto before baby and stuck extras in the freezer.  We were still eating off our stash over a month after Hannah was born!  I always made sure to have bagged spinach, cherry tomatoes, avocados, and Bragg's Healthy Vinaigrette on hand so I could throw together a salad with an entree.  We also enjoyed takeout using gift cards we were grateful to receive, and if I was especially tired I would call Jimmy John's to get sandwiches delivered. 

Now that Hannah is older and does well being worn in the Ergo or playing in her little gym on the kitchen floor, I am able to make more meals from scratch.  I still employ the same techniques I used when I was pressed for time while working multiple jobs pre-baby: make plenty of crockpot meals, double recipes and freeze (or refrigerate) extras for later, assemble casserole-type dishes and refrigerate for 24-48 hours before popping in the oven, and use one type of prepared food (say, cooked chicken) for many different meals (in fajitas or atop salads or bean soup).

4. Continue taking your prenatal vitamins (and other prenatal supplements).  This is especially imperative while nursing.  As I did during pregnancy, I currently take the following:

2 Nordic Naturals ProDHA fish oils (1,000 mg DHA)
1 Seroyal HMF Forte probiotic
4 Innate Response Baby & Me Trimester III/Post-partum (2 am, 2 pm - 4 is the serving size of this whole-food multivitamin/mineral)
4 Dr. Ben Kim Greens
4 drops Bio-D Mulsion Forte (8,000 IU - vitamin D is still low despite high supplementation)

I sometimes take extra minerals if I'm not getting much calcium in my diet, and I have started playing around with different types of probiotics (S.B.C. by Douglas Labs and Reuteri) because of their importance during breastfeeding - more in a future post.  

At minimum, I recommend that all pregnant women take a high quality DHA supplement (preferably from fish oil, but know how it is processed), a probiotic, a prenatal vitamin/mineral, and vitamin D if blood levels are low.  This may seem like a lot of pills to swallow, but so many of us do not get these key nutrients in our diet.  Research is consistently suggesting how important DHA, probiotics, and vitamin D are to a developing baby.

If you have questions, concerns, or would like to purchase professional grade supplements, please contact me! 

4. Focus on lots of veggies/fruits, high quality protein, and plenty of fat.  I always advocate for balanced eating at any stage in life.  After baby, especially while breastfeeding, protein and fat are  crucial.  Protein needs are still increased during lactation (to about 20 grams more than pre-pregnancy), which is why it's a good idea to eat protein-rich foods at each meal.  Sustainably raised chicken, beef, turkey, and other meats, eggs, beans, lentils, nuts, seeds and dairy products all great protein sources.  I usually don't recommend soy, especially soy protein isolate or non-organic (genetically modified) soy products, because of their effects on the thyroid and endocrine systems.

Breast milk is made of 50% fat, which is why maternal fat intake is crucial.  (I know what you're thinking..."I have to eat fat?  Darn it!")  Even though it's debatable whether the amount of fat in breast milk changes with maternal diet, it is well documented that the types of fat do.  Mothers who eat more inflammatory omega-6 fatty acids in the form of corn, soy and other vegetable oils make breast milk that's lower in healthy monounsaturated fat.  I strongly urge breastfeeding women to stick to foods high in monounsaturated fatty acids (olive oil, avocados, almonds), omega-3 fatty acids (walnuts, fatty fish, flaxseed, chia seed), and quality saturated fats (coconut oil, pasture butter, eggs, raw organic cheese, and grass-fed beef).   

Veggies and fruit provide a wide range of vitamins, minerals, and plant chemicals that help baby's organs, bones, and brain grow.  Plus, they're high in water content, which helps mom with fluid needs.  I try to make one refrigerator-friendly salad each week so I have something quick and easy to grab.  Salads usually don't require two hands to eat, and if I top them with protein I have a complete meal.  Check out my Kale Waldorf Salad, Raw Kale Salad, and Peanut Coleslaw.  They all keep in the fridge with dressing for about 3 days.  Keep durable fruits like apples and oranges in the refrigerator, and don't discount frozen fruits like berries, peaches and papayas that can be thrown in a smoothie or thawed and spread on whole grain bread with almond butter as a wholesome alternative to jelly.

5. Drink up!  Breastfeeding requires a ton of water.  There have been days where I have hardly gone to the bathroom if I hadn't had enough fluid, but thankfully it never affected my milk supply.  Now I guzzle down water all day, plus I also have one Kombucha and one large iced green tea.  Some caffeine is OK, but too much can be passed to the baby and can be dehydrating, so stick to just a few cups o' joe (or tea) when nursing.  I also do about 2 glasses of red wine a week.  Alcohol does pass into breast milk, but it clears in a few hours.  So, if you have a drink just after (or during) a feeding there is less of a risk.  The rule of thumb is that if you are feeling the effects of alcohol and your baby nurses, he or she may receive small amounts of it too.  According to the AAP, 1-2 drinks by mom are safe for a breastfed baby.  If you hadn't had any alcohol in 9+ months, 1-2 drinks are plenty! 

6. Work with a lactation consultant, even if everything seems OK.  Demand one at the hospital.  Meet with one within baby's first week. Breastfeeding can go from great to difficult pretty quickly if baby doesn't have the latch down just right.  The good news?  A lactation consultant can usually spot a problem from a mile away and can help a new mom troubleshoot any nursing issues.  Far too many people stop breastfeeding because they lack the knowledge and support to continue.  (In fact, check out this awesome post about 10 myths about breastfeeding.)  Yes, breastfeeding is one of the most natural and beautiful things of life - but it is a skill that has to be learned by both mother and baby.   There was a time when everyone breastfed, so family members and friends would teach mom what to do.  We all still need that help and encouragement, and a lactation consultant, preferably one with the IBCLC (international board certified lactation consultant) credential.  Your pediatrician may also be helpful if they are well trained in breastfeeding, like our ped Dr. Agarwal of Agave Pediatrics, but most will recommend a LC.

I saw the wonderful, amazing Amey Clark at Babymoon Inn twice during the first few weeks to deal with a fast letdown and oversupply, which was causing Hannah to slide off the breast and cause nipple damage (read: OWWWW!).  She was so understanding and helpful, and after following her advice I was completely healed and had some great strategies to mitigate our issues.  We were only in the hospital for 24 hours so never got to work with a LC there, but we did have a great postpartum nurse who was really helpful with teaching me different breastfeeding holds and ensuring a good latch.

This is our first time nursing.  I had thought about what this experience would be like for years, and I was so glad Hannah latched on right away and went to town!  She continues to be a great eater and knows how to tell me she's done - she throws her head back, smacks her lips, and exhales deeply.  So dramatic.

By the way, breastfeeding may seem like more work than formula feeding at first, but it is far easier, cheaper, and oh so much healthier once you are in your groove.  Of course, every baby must eat and each mom has to choose the best way to do that, but I urge new mommies to at least try breastfeeding.  Aside from having a baby, it is by far the coolest thing my body has ever done.  I'm still in awe of the fact that not only did my body create this little creature from almost nothing, but it can now sustain her exclusively for 6 months and in conjunction with solid foods for 1-2 years!  If that's not enough, there are some slightly selfish reasons to do it too...

7. Pay attention to baby's response to breast milk.  Let's talk a bit about poop.  I know, it's gross, but as a dietitian I discuss it (often in great detail) with most of my clients.  Plus, if you're reading this as a mom-to-be, you will experience this and many other really gross things, so be prepared.  

Breastfed baby poop is supposed to be yellow after the first few weeks once the meconium cleared baby's system.  Fortunately, it doesn't smell nearly as bad as formula poop, and many say it doesn't smell at all.  Sometimes it can turn green for a host of different reasons, including a hindmilk/foremilk imbalance, jaundice, sensitivity to something in mom's diet, or for no reason at all.  We had ruled out serious issues and assumed her poop was green because of my high intake of spinach and kale (it does happen!).  After speaking with another mom, however, I decided to eliminate dairy from my diet, and what do you know...yellow poop all around.  Funny enough, I personally felt a lot better not eating dairy!  My digestive tract seemed so much healthier, and my allergies greatly decreased.  I was only eating one serving of cheese daily and 2 or 3 lattes a week, but apparently that was enough to affect both Hannah and myself.  I won't go without cheese forever, but for right now I'm staying away as much as possible.  I'm not sure if Hannah was ever bothered by her green poop, but I feel better knowing that her digestion has been optimized.

Sometimes it's necessary to eliminate certain foods while breastfeeding, but fortunately it's not forever.  The most common culprit is dairy, so if you notice excess gas or spitting up, green poop, or a skin rash, consider cutting out dairy for a week to see what happens.  You may be pleasantly surprised in more ways than one!

It's all worth it for this smile, no?

Enjoy!
*M*

Taking a Break

Many of you know by now that I am pregnant and am anxiously awaiting the birth of our first baby, a girl, due January 22nd.  

Managing multiple jobs and prepping for baby has made me a poor blogger these last few months, but I assure you I will be back with a vengeance this spring!  2013 will be a year of wonderful change and growth for Nutrition Transitions, and I am excited to share more eating, cooking and wellness tips with you to make 2013 your healthiest (and most sane) year yet.

Thank you for your continued support, love and feedback.  See you in a few months!

Healthy Solutions for Pregnancy

Staying healthy during pregnancy - or any time in life - can be challenging when you're juggling work, family, social obligations, housework, and (gasp) down time.  Pregnancy is an especially important time during which health and self care are imperative, but it also tends to be one of the most difficult times to stay well.  Pregnant women are usually tired, sore, and may suffer from swelling, varicose veins, digestive issues, and allergies, all of which make them feel less than top notch.

Now that I'm 36 weeks pregnant and counting down the days until we meet our little girl, I wanted to share some tips and techniques that have helped me stay healthy during the last 9 months.  I tried to avoid medications (a wicked sinus infection in October resulted in antibiotics, however), and we're hoping for as few interventions as possible in labor and delivery.   However, it would have been impossible to feel as good as I have without these lifesavers!  (Of course, for anything listed below, make sure to talk to your practitioner first.  Every woman - and every pregnancy - is different.)

Check out these older posts to find out more about pregnancy, including making healthy choices and choosing supplements:

Prepping for Pregnancy
Nutrition in the First Trimester
Food Diary of a Pregnant Dietitian

Here I was a few days ago at 36 weeks along:

1. Neti Pot.

Sinusitis and rhinitis of pregnancy are no joke, especially in Arizona.  I have always had allergies that I could manage using a fantastic natural antihistamine called Antronex, but I really struggled with allergy issues during pregnancy.  One thing that really helped was regular use of a neti pot, which allows you to irrigate your nasal passages using a special solution of water.  Take 1 cup of lukewarm filtered water (either distilled or reverse osmosis - I heat mine up in a glass measuring cup in the microwave) and add 1/4 teaspoon of Celtic sea salt and 1-2 drops of tea tree oil, a natural antimicrobial.  Don't mess around with regular tap water; you don't want to introduce any bacteria or other teeny critters to your sinus cavities.

Tilt your head to the side and touch the spout to one nostril to allow the solution to pour through.  The water will pour out the other nostril (yes, gross but effective).  Lean forward far enough over a sink for the solution to go through your sinus passages, not down your throat, and if it burns, stop - either the temperature or the solution is not correct.  It should feel soothing, not torturous.  After the entire cup of solution has passed through, I recommend staying tilted to the side for about 30 seconds to make sure that all the fluid comes out of your sinus cavity.

If you have allergies or finding yourself coming down with a cold, give the neti pot a try.  You might feel like a complete weirdo, but it can be very effective.

2. Exercise, especially Karve.

Pre-pregnancy I was training to be  a Karve instructor and thus took 5-6 classes on top of 4 hours of training per week.  I also walked 50-60 minutes per day with my dogs.  Pregnancy has certainly slowed me down.  My daily walks are between 30 and 40 minutes with no jogging intervals, and I take Karve about twice a week and teach twice a week.  At this point, I can only stay for about half of class, but I feel that it's important to keep my upper body and legs as strong as possible.  (For  more information about Karve during pregnancy, check out this page.)

It's amazing how much exercise in general has helped me maintain flexibility, strength, and general mobility.  Karve has been especially beneficial.  It's safe for all levels of fitness and is low impact while being challenging enough for even the most experienced exerciser.  Even better, my doc has given the green light for beginning just weeks after birth (barring any complications) because it is so safe.  If you don't have Karve in your area (mainly, Arizona and Utah), check out other barre classes such as Bar Method, Pure Barre, and Dailey Method.  Prenatal yoga, swimming, and cardio machines and classes are also great options.

Many women are fearful of exercise during pregnancy or see these critical nine months as a time to just relax and stop moving their body.  Unless you have particular restrictions, however, exercise is even more important during pregnancy than ever before.  If you're thinking about kids in the next few years, try to solidify a workout routine now so you have healthy habits in place by the time you want to be a mom.  It will make exercise during pregnancy much easier and safer.  Plus, it will help you gain weight healthfully and regain your physique after baby.

3. Prenatal (or regular) massage.

Massage Envy and other chains make regular massage an affordable reality, but massage is much different during pregnancy.  After the first trimester, laying on your stomach during a massage is not recommended, and a lot of therapists are extremely cautious about using any pressure.  Before I found my favorite prenatal therapist at Massage Envy in North Scottsdale, Ashley, I felt as if I was being pet like a puppy dog.  Now that I have found my go-to girl, massage is just as enjoyable, if not more, than it was pre-baby.  I lay on my side with supportive pillows and drift into a relaxed, blissful state.  It's glorious.  Plus, it helps with sore muscles, bachaches, and general stress.

If you are wary of massage chains or prenatal massage, I would recommend asking other clients or talking to management at your facility.  I had to experience a few less than wonderful therapists before finding my wonderful Ashley, and now I will never look back!  Plus, at $39 for an hour, a price I locked in four years ago, it's insanely affordable. 

4. Healthy solutions for cravings.

Pregnancy cravings can be pretty strong, especially if you're not able to fulfill the cravings.  I still really, REALLY want a dirty martini and a plate of sashimi.  However, it's imperative to try to find healthy (and less dangerous) options to satisfy what you want.   I'll select cooked fish rolls like shrimp and unagi if we go out for sushi, and I'll ask for a small plate of olives or pickles if I can't squash my hankering for that dirty martini.

While healthy eating is important, listening to your body and honoring what you're really craving is critical.  If you really, really want a cookie but choose an apple or a few pretzels, you may feel so deprived that you eventually eat 3 or 4 cookies after all.  I have been known to bake an entire batch of gluten free peanut butter cookies just so I can have one or two - that's how serious a craving can be.  (My coworkers have really enjoyed my pregnancy cravings as well).  When you eat anything, especially something as delicious and rich as a really good dessert, make sure to slow down and savor each bite.  It will taste even better, and you fill find that satisfaction factor more quickly.

Sometimes cravings aren't as specific to a particular food as they are to a general flavor.  I have been a big fan of anything chocolate during this pregnancy.  That's why I make sure to have 70% + dark chocolate bars at home and at work in case I need a square (or more).  Every week or two I make a healthier chocolate dessert like my healthy fudge, cashew butter cups, or no bake bars. 

5. Coconut oil and Thorne Manuka Therapy Hand Cream.

My skin is usually dry during the winter months, and it has been especially dry (and itchy!) this last trimester.  I lathered up with plain ol' coconut oil (the dogs were thrilled) for a few days and the itching has disappeared.  This may not work for everyone, but it was a simple and inexpensive solution for me.

Since the beginning of my pregnancy I have used Thorne Manuka Therapy Hand Cream on my stomach and other stretch mark-prone areas.  It's organic and doesn't contain parabens, endocrine disruptors, or allergens, and it's much cheaper than tummy butters on the market.  So far, so good - not a stretch mark in sight!

6. Back roller.

I have had upper back tightness and pain for years.  When it was really bad, I would also have heart burn.  My chiropractor recommended this wooden back roller that hits pressure points along the spine.  I started using it daily about 4 months ago, and my upper back pain has vanished.  When I first started using it, I could feel it work out some tightness in the muscles along my spine, and it was slightly uncomfortable.  Now I can feel that my spine is relaxed and the muscles are loose, and I use the roller a few times a week for maintenance. 

To use it most effectively, place the roller on carpet and lay down so that your spine is in the center groove.  Prop yourself up on your elbows and roll up and down over the roller.  You can use it from your neck to your low back, but I mainly focus on my mid- to upper-back.

7. Boppy Prenatal Total Body Pillow.

My wonderful mama friend Mary told me about her Boppy brand Prenatal Total Body Pillow before I got pregnant.  She promised it would be one of the best purchases I could make; she was right.  I bought one at around 8 weeks and use it every night.  It helps me stay sleeping on my side comfortably.  Put the lower half between your legs, and the upper half can be used to support your tummy and head.  My dogs even like it, and I'll find Greg sleeping on it "inadvertently" as well.

This is me with my Boppy pillow in the first trimester.  I was so nauesous that I took it out of the bag and laid down on the floor.  I may be smiling, but I wasn't feeling too happy at this point...

8. Early bedtime. 

I am and have always been a morning person.  I teach Karve at 6 am, so it was not unusual for me to wake up at 4:15 to squeeze in a walk before my class.  As pregnancy progressed, I pushed back my wake-up time to 5 am on days I taught and 6 am when I didn't.  However, the most important change has been going to bed early.  I aim for 8 to 8 1/2 hours per night, meaning that sometimes I'm in bed around 8:30 or 9 pm.  I fall asleep instantly, so I know that my body needs the rest.  It's another way in which your body tells you what it needs as you're making another human.

Ample sleep has helped me fight off colds and have energy to stay active and maintain my normal routine.  I figure I won't be getting much sleep for many years to come, so I might as well enjoy it while I can.  Fortunately it still is easy for me to sleep soundly with my growing belly - I'm wondering when or if that will change. 

9. Soap Creek Company Lip Mend.

Sometimes I receive free products from health and nutrition companies.  A few weeks ago I found Soap Creek Company's Lip Mend in Moist Mint in my mailbox.  It's made of only moisturizing oils like coconut and jojoba, along with beeswax and vitamin E, and it works wonders on chapped winter lips. I think I'm addicted to it already.

Enjoy!

*M*

The "World's Best Chicken"

I love Pinterest recipe inspirations, especially those that are relatively healthy and easy to make.  This chicken dish, named the "World's Best Chicken" and highly rated by those who have pinned and repinned it, was a hit at our house.  In fact, I have already made it a few times.  Since the ingredients are minimal, it's a great go-to dish to have on standby.

Maple syrup is one of my preferred sweeteners, since it is high in manganese and zinc, two crucial minerals that are important cofactors in a variety of physiologic reactions.  It may also be helpful for your immune system and good for male reproductive health.  When choosing sweeteners, I try to stick to those that are minimally processed and exist in nature, preferably honey, maple syrup, stevia, sugar in the raw, and small amounts of agave nectar.

World's Best Chicken

Ingredients:

2 pounds boneless, skinless chicken breasts or chicken thighs (use organic)
1/2 cup Dijon mustard
1/4 cup maple syrup
1 tablespoon red wine vinegar
Salt & pepper
Rosemary

Instructions:

Preheat oven to 425 degrees. In a small bowl, mix together mustard, syrup, and vinegar.  Note: I doubled the recipe.
 

Place chicken breasts into 9×13 greased baking dish. Season with salt & pepper.  

Pour mustard mixture over chicken. Make sure each breast is coated.  No need to marinate.

Bake for about 35-50 minutes or until meat thermometer reads 165 degrees.  Err on the longer side if you want it a little more baked in. There will be extra sauce in the pan, which you can elect to toss out or use for extra flavoring.  Season with rosemary.

Serve with some roasted veggies and in our case, some sweet potato soup, for a well-rounded and warming meal.

Enjoy!

*M*