Delicious Leafy Green Salad

I recently tried this salad recipe from Matthew and Sarma’s book: Raw Food Real Deal

http://www.amazon.com/Raw-Food-Real-World-Recipes/dp/0060793554

I normally don’t look up recipes for salads, but this one caught my eye.  It is packed with leafy greens and good nutrients.  Plus it tastes absolutely fantastic!  It provides you with healthy oils and fats from the avocado to the macadamia nut oil.  The dulse (dried seaweed) adds a unique flavor and is very rich in B vitamins.  B vitamins assist in production of red blood cells, which in turn facilitate oxygen transportation and higher levels of energy.  Leafy greens are a good source of many vitamins and help improve digestion.

One thing that i really enjoy is that you can make a huge bowl of this salad and chomp away.  Sometimes its fun to treat yourself to a big bowl or plate of food and to enjoy lots of chewing and eating.  You can do this guilt free with this salad and your body will be feeling spectacular and thanking you later.  Happy eating!

Big Salad Recipe

2 large bowls of mixed greens

2 handfuls sprouts, such as sunflower

1/2 bunch cilantro chopped

1/2 bunch parsley, chopped

1 handful mint, chopped

1 handful basil leaves, chopped

1 to 2 lemons, cut in half crosswise

2 to 3 limes, cut in half crosswise

1/3 cup macadamia nut oil (or something similar)

sea salt

1 to 2 ripe avocados, peeled, pitted and chopped

1 large handful coarsley chopped almonds or other nuts

1 handful dried currants

1 handful hemp seeds

1 large handful dulse

In a very large bowl or two large serving bowls, add the greens, sprouts, and herbs.  Squeeze the citrus juices over the greens, drizzle with the oil, sprinkle with sea salt to taste, and toss well.  Add the avocado and nuts, currants, hemp seeds, and dulse and toss gently to combine. If you are not concerned about making the salad look pretty, you can quickly chop everything up using kitchen sissors.

Breast Pads for Nursing

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Before having your baby, you may want to stock up on some breast pads or nursing pads.  Sometimes while nursing, you’ll find that your breasts leak or are moist depending on your frequency of nursing.  Breast pads will keep you more comfortable and dry.  You can find disposable or reusable pads.  They also come in several different shapes and are made of a variety of materials.  You may even want to try a few kinds until you find the ones that are most soft and comfortable to you while also appearing invisible when inserted into your bra.  You should be able to find these at most drugs stores or through many online vendors.  Good luck preparing for your little one to arrive!

Healthy Eats

Its always good to have something healthy available that can double as a quick breakfast or filling snack.  I recently discovered this muffin recipe and absolutely love it.  It’s packed with energy and the main ingredient is nutrient rich buckwheat flour, which also happens to be gluten free.  Bananas offer a little something sweet, carrots give a little texture, and flax seeds provide your omega-3s.

Check out the recipe here:

http://www.sheletthemeatcake.com/2010/02/m-c-s-buckwheat-muffins/

Your Breasts during Pregnancy

Expect your breasts to become a bit swollen during pregnancy.  In fact, this is one of the earlier signs that you are pregnant!  Hormonal changes cause increased blood flow, and several months into pregnancy, your body will begin producing milk in preparation for your baby.

As your breasts change and become larger, make sure that you continue to be comfortable by buying bras in a size that fits.  Many bra stores offer free fittings, and this might be just the thing to help you choose a size that will offer good support and comfort.  Cotton bras or bras with fewer seams and perhaps even without underwire may be a good choice.

If you are purchasing a bra later in pregnancy, or if you purchase a nursing specific bra, consider finding one that fits when the clasps are at their tightest.  You will be able to loosen or tighten this bra so that it fits well throughout the day.

You may also notice that your breasts and nipples become more sensitive.  This again is due to hormonal changes and swelling of your breasts.  Use some Mother’s Special Blend on your breasts to keep your skin toned and soft!

Things to Consider Before You Deliver: Part 1 – Bring a Girlfriend

As you plan for your baby’s due date, consider having a girlfriend or close female relative join you for the delivery.  If you have a friend that has already had a baby, even better – she will know exactly what you are going through and will be able to provide extra TLC.

If you have concerns about this additional attendee, think of the following, and do give some serious consideration to bringing a girlfriend.

 

Concern:  Having too many people at the birth will take away from my privacy.

Consideration: Depending on the length of your labor you may be attended to by multiple nurses and the doctor.  Being in the maternity unit is not an entirely “private” experience.

 

Concern: This should be a special moment for my husband and I to share.

Consideration:  Yes, having your baby should be a special moment for the two of you to share.  Being in labor can take many hours.  If you have a girlfriend with you, your husband may be able to sneak off for some much needed coffee or a snack.  Husband and girlfriend will probably be more cheery and supportive to you if they can each take an occasional break.  When your baby is finally being born, you can choose to have everyone additional step out of the room so that you are sharing the special moment just with your husband.

 

Concern:  Having an extra person at the birth will be more work for me to coordinate.

Consideration:  Any girlfriend or family member that you invite should be a person very close to you.  Talk to them about this idea months in advance.  Discuss how she might best help you.  Perhaps she could give you a foot or hand massage as you have contractions.  Maybe she could think of nice stories to share to help pass the time.  When you go into labor, let your friend shine and help you in any way she thinks of.

Ultimately, having babies is something that only women do.  Having a girlfriend with you during the birth of your baby could give you that needed extra support, and will provide additional love as you bring your baby into the world.

Energy High – Cravings Low

 

What?  You say this sweet tooth and craving for salty snacks can be kept at bay?  Even while pregnant?

The answer is Yes!  Even though you may be eating for you and baby, keep it healthy.  You’ll feel better, think more clearly and continue to stay fit.  Baby will have the benefit of growing and developing with rich nutrients.  You’ll have more energy to continue doing all those things you love to do on any normal week.  Your friends, husband and baby will all thank you!  Here’s how:

Eat more often.  That’s right – if you find that your energy levels are spiking and dropping, have smaller meals interspersed with a few snacks.  Try a moderate breakfast about 20 minutes after you wake up, followed by a mid morning snack.  Eat a healthy, lighter lunch, continue with a small mid-afternoon snack and finish off with dinner.

Eat foods that offer sustained energy.  Loose the fast burning foods that are rich in simple sugars. Here are a couple ideas:

• Breakfast – oatmeal, or a few eggs and a slice of whole grain toast, granola with yogurt and some fresh berries
• Morning snack – a handful of almonds or mixed nuts, a banana
• Lunch – fresh salad with greens a few veggies of your choice and grilled salmon or chicken (if pressed for time, tunafish with salad is quick, easy and tasty
• Afternoon snack – a granola bar and apple, cut vegetables
• Dinner – lentil soup, chicken with brown rice and mixed veggies

You may miss those unhealthy snacks at first – but – rather quickly you will notice just how good you feel and those cravings will subside.

Expand your palate with some of these resources that offer great tips for healthy mouth watering recipes:

• Chef MD
• Whole Foods Recipes
• Fit Pregnancy Recipes

Buen Provecho!

8 Tips to Keep Comfy on Car Rides

Whether its a car ride to see relatives or a fun weekend getaway, make sure you’re prepared to enjoy the whole weekend including the car trip.  Car rides can be the perfect excuse to spend some quality time chatting, or just zone out to good tunes while enjoying the scenery.

Sitting too long can be uncomfortable for anyone.  As you get along in months in your pregnancy, make sure that you are ready to enjoy a good road trip!

• Check with your OB to make sure travel is a good idea.
• Keep a couple water bottles handy in the trunk.  Rehydrating boosts energy levels.
• Also keep a couple snacks ready in your car in case you are feeling hungry.  Granola bars or apples are quick, store well and create hardly a mess.
• Take an extra jacket or shirt for layering options.
• For longer road trips, travel with someone else – especially as you are further along in your pregnancy.
• Wear your seatbelt low and snug around your hips.
• If your traveling during your third trimester, take along a copy of your prenatal records.
• Get out of the car frequently for “scenic” breaks and to walk around and stretch.

Prepare in advance and consider avoiding travels to places that go to places too remote.  If you’re sharing the ride with someone else, take a pillow and catch a short nap.  Enjoy these pre-baby travels!

Dear Baby…. Love, Mom

When my friend, Karen, turned 21, her mother gave her a different sort of gift.  It was a box full of letters that she had written to Karen many years before.  For the first several years of Karen’s life, her mother wrote her a letter once every month or two.  The letters marked time and described how Karen was growing, what the family was doing, and current joys and challenges.

Time goes by quickly.  As your due date approaches, consider jotting down some notes in the form of letters to your baby, a personal journal or even a personal notebook.  These are special times and it will be fun to reflect back several years from now.

• Make things colorful and include some pictures.
• Jot down what you are feeling.
• What excites you most about your baby-to-be?
• What makes you most nervous?
• How are you spending your days?
• Are you wrapped up in preparations, or is everything ready for the new baby?
• What do friends and family think?
• Do you know if it’s a boy or girl yet?
• What names are you considering?

Enjoy writing your letters and notes to this little person that you have yet to meet – face-to-face!

Have you considered Prenatal Yoga?

We’re now officially past winter solstice, and days are getting longer!  Days are of course still shorter.  During these winter months,  have you considered giving yoga a try?  Prenatal yoga certainly provides many benefits.

• Yoga classes are a nice social activity.  Classes themselves are often quiet, but before or after class is a nice opportunity to meet some new people.  If you become a regular at a certain class, you may notice that you become reluctant to miss a class since you’ll be looking forward to seeing these new friends.
• Yoga exercises gently tone and condition to give you more strength and flexibility in preparation for the birth of your baby.
• Yoga breathing helps give you and baby a good supply of oxygen.  Breathing exercises can have the effect of refreshing the body and increasing your energy level.
• Yoga meditation can serve as a centering exercise.  You will learn to better handle stress and release any unwanted bad feelings.  Focusing on the positive can increase both productivity and overall happiness throughout a day and may increase sense of self awareness.
• Yoga relaxation can serve to prepare you mentally and physically for birth.

Check out classes in your neighborhood.  Many yoga studios offer free trials or packaged bundles for classes.  Or, find a class online to learn a little more.  Here is the Mamaste Yoga – Prenatal Yoga Podcast

Nutrients, Vitamins and Supplements

These 9 months, eat well for you and baby.  The Mayo clinic specifically recommends Folic Acid, Calcium, Iron and general Prenatal Vitamins in this article here.

Of course good nutrition is not only limited to when you are pregnant.  Stay up-to-date on your vitamin and nutrient knowledge with this cool interactive info-graphic from Information is Beautiful.  Snake Oil?  Scientific Evidence for Popular Health Supplements. (For more detail on their information sources, scroll to the bottom of the visualization and click on “find out more about this image.”)

Want to learn how to get specific nutrients from everyday foods?  Check out these charts, which show minerals and vitamins broken out by food type.

As always,  be sure to have the vitamins/nutrients discussion with your doctor.