Changing Habits for Diastasis Recti Healing

LS:

Take some time to review this awesome post on the importance of proper posture throughout the day!

Originally posted on Diastasis Rectified:

It’s rare I meet a woman with a diastasis recti who hasn’t beat herself up for “slacking off on my exercises” (I bet men would

pie chart of habits If we can make changes in the blue and grey times, then the yellow will be more impactful!

say the same thing, but I’ve never yet met a man who realizes he has a DR. Come join the DiastasisRectified party, guys!).

The paradigm is: 1) “my body is screwed up” and 2) “I need to do exercises to get it better” and 3) “Why am I not doing my exercises?” 4) “Ugggggh.”

So this post is not about exercises, because let’s just give that a rest for a minute. This post is about habits. We’ve spent (x) number of decades forming habits of movement: how we brush teeth, lounge, carry stuff, sit, open stuff, cut things, and on and on. Maybe we spend one hour…

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Starting Solids: 4 Months, 6 Months, or Somewhere In Between?

Originally posted on Science of Mom:

Science of Mom reader Roxanne left a comment on my post about the recent peanut allergy study. She wondered about starting solid foods with her 4-month-old baby boy:

“Do you have an opinion on starting solids at 4 months versus 6 months? I noticed that many of the studies on allergy include babies in the 4-6 month range, but I think that the current recommendation is to wait until 6 months. I ask because my baby WILL NOT drink out of a bottle while I’m at work. He is miserable all day. I’m only gone 8-3 including travel time, so if he could just get a little something at 11am, I think he might actually nap and not cry all day. We have tried everything. If you know of any studies please let me know. He is 18 weeks old.”

I totally understand Roxanne’s confusion, because there’s lots of…

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Haters gonna hate

Originally posted on bite my words:

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It’s been a while since I lacked blogspiration. But here I am, I’ve scrolled through facebook and twitter for something to get riled up about and I must admit it was slim pickings. Sure, it’s irksome that Pippa Middleton has “secretly” become a nutritionist. Not so much so that I could be bothered to write an entire blog post about it. Mother Jones has moved on from almonds and is now telling us that there will be no more salads because of the drought in California. Yes, I know that this drought is a serious issue and I really feel for the people of Cali. However, for now, my local farmer’s market has got me covered thank you very much. The only thing that really got even the tiniest bit under my skin was a tweet from a doctor saying that nutritionists think they have more information than they actually…

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Grown-Up Mac and Cheese

gourmet mac and cheeseAs a kid, J and I both loved macaroni and cheese. How were we to know that it wasn’t made with real cheese? Thankfully, we’ve come to see how much more amazing this childhood favorite can be. I’ve made a number of takes off macaroni and cheese before, but this is probably my favorite. We don’t plan to feed Eli the box mac and cheese, so we’re hoping something like this will be his favorite go-to childhood meal. Give it a try – I promise you won’t be disappointed.

Grown-up Mac and Cheese

Ingredients

  • 1 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 1/4 tsp salt
  • 1 clove garlic, minced
  • 1  medium red onion, diced
  • 1/4 cup all-purpose flour
  • 2 cups 1% or skim milk
  • 5 ounces (1/2 package) of frozen spinach thawed or 1 bag of fresh spinach cooked down
  • 8 ounces gruyere cheese
  • 1.5 cups elbow macaroni (preferably whole grain)
  • 1 pound cooked chicken, diced

gourmet  (2)Directions

  1. Prepare pasta as directed on package; set aside to cool.
  2. Heat olive oil in a skillet. Add onion, salt, and garlic. Cook down until soft. Add vinegar and cook for 1 more minute. Set aside.
  3. Prepare the white sauce (slurry version)
    1. Pour 1/2 cup milk into a measuring cup. While whisking, slowly add flour, making sure none sticks to the bottom. Once fully incorporated, add remaining milk and whisk well.
    2. Spray a skillet with cooking spray and pour milk mixture into the room-temperature pan.
    3. Heat pan over medium-low heat, stirring continuously to prevent sticking.  Continue to heat until the mixture begins to bubble. Once slightly bubbling, allow to bubble while stirring for 3 minutes (this is the thickening stage) and then lower heat to low.
  4. Add cheese to the white sauce and stir until fully melted. Add onion, chicken, spinach, and pasta; mix well until well incorporated.

1 Hour = 25 Vegetable Servings

 

On average, American adults consume 1.6 servings of vegetables a day. That’s equal to 3/4 cup of mashed potatoes. Pretty sad, huh? Even sadder – kids (who need vegetables for all those nutrients even more to grow and develop) only eat 1.3 servings a day. Here’s a map of vegetable intake by state:

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Source – CDC State Indicator Report on Fruit and Vegetable Intake

 

The two most common reasons people tell me why they don’t eat enough vegetables are:
1. They don’t have time to cook vegetables
2. They don’t like vegetables

This post is about #1. If you want to solve #2 – spend some time on the site; I’m sure you’ll find a few recipes that totally change the way you think about vegetables.

A quick search will show you that there are tons of tasty vegetable recipes, but they often include ingredients you don’t have on hand or fancy cooking techniques that can take hours. This is great for a special occasion, but most days, we don’t have time for this. I know when I get home from a long day, all I want is something quick and easy (and preferably already prepared). to solve the problem, I usually make meals in advance. What’s my go-to for vegetables? Roasting. It requires minimal time and the roasting brings out vegetables flavors like you wouldn’t believe. One Sunday I spent an hour in the kitchen – 20 minutes prepping vegetables and 40 minutes roasting – and I ended up with 25 vegetable servings. 25! That is almost two servings a day for 2 people, for an entire week. I usually roast vegetables every weekend. I change-up the ingredients based on what’s on sale or what I plan to use them in. I will serve them over rice, toss with sauce over pasta, add to an egg bake, stuff into a wrap or just serve as a side dish. The options are endless and the results are always great. Don’t like eating the same thing every day? Prepare a few large pans and freeze the extra for later.


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Roasted Vegetables

1. preheat oven to 425F

2. Chop of vegetables of choice and place in a large baking dish. Toss with canola oil and seasoning.

3. Cook for 10 minutes – stir – repeat. Do this until the vegetables are you desired texture.

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Chocolate Avocado Pudding

It seems like one of the latest food makeovers is chocolate avocado pudding. I keep seeing it everyone I go online when I’m searching for recipes. Avocados have TONS of health benefits and they just happened to be on sale at Aldi’s this week for $0.68 each – basically a steal. I went early Sunday morning before the crowds, so I had a nice selection of ripe and unripe to choose from. I wasn’t sure how the pudding would turn out, but if it was tasty, we’d have a nice stockpile of avocados to choose from :)

I couldn’t find a recipe that was quite what I wanted, but made my own after looking at a few. The results – a.m.a.z.i.n.g. It doesn’t taste a thing like avocado (if you can say avocado really has a taste). Just like straight-up whole milk, dark chocolate pudding. It was so rich and creamy! Since there isn’t added sugar, I didn’t feel bad letting Eli lick the bowl with me. He was begging for more when we finished up.

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Chocolate Avocado Pudding

2015-03-30 12.57.16Ingredients

  • 2 ripe avocados
  • 1/2 cup cocoa powder
  • 1/2 cup dates or dried fruit puree (I used sunsweet lighter bake)
  • 1 tsp vanilla
  • 1/2 cup milk
  • 1/4 cup – 1/2 cup water (based on your desired consistency)
  • Slivered almonds, crushed peanuts, or fresh berries for toppings

Directions

  1. Peel avocados and remove pits. Place in food processor.
  2. Add remaining ingredients to food processor, except water. Process until smooth (about 2 minutes)
  3. Add water to thin to desired consistency. Remember it will thicken a bit when chilled.
  4. Pour into a large glass bowl for storage or individual serving bowls. Chill for at least an hour.

Infant Iron Muffins

Eli enjoying his iron muffins with grapefruit (citrus increases iron absorption!)

Eli enjoying his iron muffins with grapefruit (citrus increases iron absorption!)

As I’ve mentioned before, I started Eli on a hybrid of BLW. I have a little issue with messes, so baby cereal wasn’t really on my radar for a BLW item. While he was getting some red meat and spinach, his iron intake was pretty minimal. I am breastfeeding, so by 6 months he really needed an iron supplement. I did introduce some spoon-fed iron-fortified cereal, but there were so many other real foods I wanted to give him, that I decided to get him an iron supplement. Well, until he tried the supplement – and proceeded to vomit it everywhere (and stain his cute PJs). So, back to the iron cereal, right? Wrong. Turns out I can’t make it thick enough for him anymore – if it’s thin, he gets mad he can’t chew it and just plays with it in his mouth, spitting out most of it. And he’s started to grab the spoon to feed himself. Which works great when something solid is on the spoon, but not so great when it’s a runny mess. But then it hit me – make infant cereal muffins. I did a little search and there are a few people out there who have done it already, but none of them put iron supplement in theirs. I asked an RD friend who confirmed I could cook with the supplement, so I was set. The end result – nothing you’d buy in the store, but perfect for Eli. It was bland (which is what you want for infants) and had a strange greenish-brown color, but it didn’t taste much like iron and he loves them. I put them in mini muffin tins, so he is able to handle the whole muffin all by himself. Each one has about 75% of his daily iron needs, so I’m satisfied with not having to force feed him any other iron supplements. I kept 5 out for the week and froze the rest, with the plan of just taking them out when I need them.

 iron muffins (4)Baby Iron Muffins
Makes about 30 mini muffins

Ingredients

  • 1 cup baby cereal (I used happy bellies multigrain)
  • 3/4 cup old-fashioned rolled oats
  • 1 15oz-can pumpkin puree (not pumpkin pie filling)
  • 2 eggs
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • 1/2 cup applesauce
  • 1/2 cup butter or coconut oil
  • 15ml liquid iron supplement

Directions

  1. iron muffins (3)Preheat oven to 375F. Spray a mini muffin tin with cooking spray
  2. Mix cereal oats, baking soda, and cinnamon together in a medium bowl.
  3. Cream butter and eggs in a large bowl. Mix in pumpkin, applesauce  and iron supplement together. Fold in dry ingredients.
  4. Spoon batter into each muffin cup. Bake for 20-25 minutes, or until a toothpick comes out clean and the edges are pulling away.

Notes
– I noticed that these took awhile for the center to be completely done. Be sure the tooth pick comes out clean! If you used instant oats instead of old fashioned you might have better luck – let me know if you try this!

– Technically babies aren’t supposed to have eggs until 1 year – use at your own risk.

Follow Friday: Dietitian services

Originally posted on bite my words:

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Did you know that many employers don’t offer dietitian services as part of their employee health plans? Considering that food and nutrition are vital to good health and productive employees our services should be covered by health plans. If your employer doesn’t cover our services please let them know that you’d like them too!

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