Wednesday, February 27, 2013

The perfect protein

One of my all time favorite things to eat is beans and rice. Lucky for me, together they make a delicious "complete protein" which makes me feel really good about eating gobs and gobs (as long as a pop a few beano). I am tired of chicken and I actually find that I feel pretty good on a vegetarian diet. I usually limit myself to one meat based meal per day but seriously...chicken and turkey are getting old reaaaaaaaaaaaaal quick. So I searched the interwebs and found this delicious recipe from The Naked Kitchen! Check it out! You will not be disappointed!

Ingredients:
  • 1 cup uncooked brown long grain rice
  • 1 cup dried lentils
  • 1 medium onion, diced
  • 1 can (14.5 ounces) low sodium diced tomatoes
  • 5 ounces fresh spinach, chopped or frozen, but thaw and drain first
  • 5 cups low sodium vegetable broth
  • 2 cloves garlic, minced
  • 2 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp sea salt or to taste
  • 1/2 tsp fresh ground black pepper or to taste
  • 1 package (8 ounces) non dairy cheese (optional)
Preparation:
  1. Place the rice and lentils in a large bowl, cover with water and soak overnight or at least 6 hours.
  2. Drain and place in the slow cooker along with the rest of the ingredients except the cheese if using.
  3. Cover and cook on high 5-6 hours or low 8 hours depending on your specific slow cooker. It’s done when the rice is tender and most of the liquid has been cooked down.
  4. If using the cheese add it individually to each serving.
Nutritional Info:
Makes 8 cups.
Serving size 1 cup.
Nutrients per serving (without cheese):  Calories: 180, Cal. from Fat: 6, Total Fat: 1g, Sat. Fat: 0g, Carbs: 38g, Fiber: 4g, Sugars: 4.5g, Protein: 9.5g, Sodium: 343mg, Chol: 0mg

Sunday, February 3, 2013

Product review

Here are some clean products/resources that I have been lovin' lately. Try them out! You and your family won't be disappointed.

  • The Honest Company - I am so impressed with this company! Check out the website and order yourself some free samples. They offer two bundles. The diaper/baby product bundle and a home essentials bundle. The diapers are eco friendly, super cute and the baby products are free of chemicals and irritants. The essentials bundle is great too! Body products like lotions, soaps, shampoos and also cleaning products that I feel are safe to use with my new baby around. The free and clear detergent is also cloth diaper friendly! They also have great customer service! I am in love. Try out the samples and sign up to get monthly bundles delivered to your home. The price is actually very reasonable! 
  • Method daily granite cleaner - I love this stuff. It smells so good. I like all of the Method products I have tried but this is by far my fave. The smell alone makes it worth buying, the eco friendly benefits are an added bonus! 
  • Cloth Diapers - Everyone looked at me like I was nuts when I said I was using cloth diapers. I am so happy I decided to go this route. Even the hubby doesn't mind! Check out Kellyscloset.com to see all the fabulous fluff! I have so many faves I can't even narrow it down. I appreciate the diaper whisperer blog as well. It answers all your cloth questions. 
  • Baby bum balm - Okay seriously....you need this if you have a baby. Heck just buy it anyway. This is a miracle in a jar. There is no rash/skin irritant this stuff can't conquer. 
  • Nipple butter - Get your mind out of the gutter. This isn't a weird "get your groove back" item to whip out on a saturday night. This is your new best friend, breastfeeding mamas. Use it liberally. You will not be disappointed.

Clean Breastfeeding

I will be the first to admit that I had hoped that I would be one of those lucky ladies that just dropped weight immediately thanks to breastfeeding. The weight is slowly sloughing off but I don't think I can chalk that up to my boobies. I have not been my "cleanest" self when it comes to diet the past year. With pregnancy cravings, nausea, heartburn, etc I honestly just ate what I could keep down! I feel like I am ready to get back in the game. What better motivation is there than wanting my little one to get the best nutrients possible.

I am giving up dairy for a spell to see if that helps Em's gassiness/discomfort. The poor girl inherited her mama's digestive system. I came to the realization this week that I feel just as crappy as I assume she feels. My digestive system is all out of whack. I don't drink enough water. I haven't been reading labels or cooking healthy meals. I want to feel good for my daughter and I hope that it trickles down to her poor little tum tum too!

I have done some research on the best "clean" foods for breastfeeding. I have also found some interesting things that you might want to avoid as they can lead to misery for baby(and for you at 3am) or effect your milk supply! If you want the honest truth you can probably eat whatever you like while you are breastfeeding. I wasn't looking for foods labeled "poison" or "miracle food". I just wanted to see if there were healthy foods that I could start to incorporate into my diet. Let's take a look at my findings....

The list for best (breast ha) foods...
  • Water. This one is a no brainer but I think it's easily taken for granted. I got up to grab a glass of water right after I started typing (realized I haven't had ANY water this morning sigh). It's an old wives tale that the more fluids you drink the more milk you produce. But your body is working overtime here and you need to stay hydrated. Dehydration can certainly negatively impact your supply. You don't need to drink gallons a day. Just aim for the suggested 8 glasses (or 64oz). Green tea and juice count too! 
  • Fish. Yes! FISH! You avoided it like the plague while pregnant and now you can eat your fill. Well...by fill it is suggested no more than 12oz of low mercury fish a week. But hey...that is better than nothing! The fish that is most regarded as the healthiest fishy in the sea is salmon. Salmon is full of essential fatty acids that aid in the development of baby's central nervous system. These same fatty acids are also good for mama's health and mood. Helps baby's brain and battles post partum depression? I'll have the fish please.
  • Calcium rich foods. There are many sources of calcium that you can choose from. Low fat dairy is the obvious choice. Low fat cottage cheese, greek yogurt, low fat milk and sliced cheeses are great sources of calcium, vitamin D and protein. These snacks will help keep you full and give your little kiddo strong bones! If, like me, you are avoiding dairy you can munch on dairy alternatives like almond or soymilk. Fortified orange juice, cereals, and leafy greens like spinach (also rich in Zinc which is important for BFing mamas as well) and chard are great non dairy sources as well. 
  • Protein. Bring me your tired, your weak, your weary. Assuming you are in the throws of new mama exhaustion like I am, you are probably searching for an energy boost to get ya through the day. Protein does just that! Think of protein as the building blocks of the bod. I didn't know this but protein is a big factor in hormone regulation/milk production. Look for lean sources of protein. Lean chicken, turkey, fish, beans, legumes, lean beef (also rich in iron) and low fat dairy/dairy substitutes. 
  • Veggies. I love veggies. Spinach and other leafy greens top the list. They provide a plethora of nutrients (iron, protein, vitamins A and C, fiber, antioxidants). The most important thing about veggies is variety! Whip up a salad with all the fixings! Don't just stick to green veggies...explore orange, red, and yellow veggies as well! The sky is the limit! 
  • Fruit. Ah...nature's candy. It is also important to eat a variety of fruits! Think colors of the rainbow. Apples, oranges, melons, berries and pretty much any other fruit you can think of are filled with fiber, vitamins and antioxidants. 
  • Whole grains. Oatmeal is said to actually help increase and stabilize your milk supply! Eat up girlfriends. I love adding a big blob of peanut butter (protein!!!!) to my oatmeal each morning. Whole grain breads, brown rice, quinoa, and whole grain pasta are also great sources of good carbs. The carbs will provide you with some much needed energy and the high fiber in these foods will help keeping everything moving as it should. Fiber also helps keep ya nice and full! 
Those are just a few things that are especially healthy for breastfeeding mamas. If you look at the list though, there is nothing new on there. It's pretty much the same feel good power foods that are suggested to help ya feel your best!

Foods to avoid. I don't actually think you really need to avoid any foods if you are feeling good and baby is healthy and happy. I am not suggesting you go on a wine binger or anything but moderation is the key!

  • Be careful with gas producing foods like broccoli, garlic, onions, beans, cabbage, cauliflower, and cucumbers. These are all healthy foods but they might just give baby (and YOU) uncomfortable gas. 
  • Dairy. Some people avoid dairy especially if they have a baby with a sensitive tummy. Don't give it up without a reason though. It's usually fine for mamas who are breastfeeding. 
  • Booze. Moderation is the key mamas. Have a glass or two of wine. Just make sure you pump and dump or wait at least an hour per drink before you feed your little one. 
  • Acidic/Spicy foods. Again...just keep an eye on how these foods make your baby feel. If you notice your kiddo is a ball of gas after you drink a few glasses of OJ or a spicy burrito, you might have to cut them out for a bit. 
  • Caffeine/Chocolate. Seriously? BOOOOOO! Both of these can make your LO irritable and restless. They can also lead to colic like symptoms. Nobody wants that. Usually in moderation both of these are fine. 
  • Pesticides ( I thought this one was funny). Yes. You should avoid pesticides. Wash your fruits and veggies! 

Oh Baby!

Alright. The excuse of pregnancy exhaustion has run it's course. I COULD very well claim exhaustion from having a newborn but the kid does sleep so I really do have some time to update the blog!

I am happy to say that baby Emery arrived without a hitch. She did make her debut a little over a month early. She wanted to be here for Christmas! My labor was actually pretty great. My water broke at home, I went into the hospital and was only 1cm dilated. 9 hours later I had a baby in my arms! I got an epidural about 3 hours before I delivered. I was 6 cm dilated at the time. I was very proud of myself and I attribute a lot of it to healthy eating/exercise. I hit the gym the night before I delivered for a 40 minute arc trainer workout! :)

Emery is perfect and I am excited to incorporate baby/kid friendly stuff into my blog now as well.