Not even in moderation: Soda Part II

Not even in moderation: Soda

Soda!?  I'm sure about 99% of America drinks soda daily, whether in regular or diet form.  I believe that soda made the old fashioned way, while still terrible for you (hello 40 g of sugar!) is a lot more tolerable than the way soda is made today.  If you really want a soda, in moderation, you should go for an "all natural" variety - one without artificial sweeteners, colors, and flavors.  But even that, after reading the following, may not sound like such a good idea.

In the words of the website Dr.Momma.org:

According to the Nutrition Research Center, this is what happens to your body within one hour of drinking a can of soda:

-10 minutes: 10 teaspoons of sugar hit your system, which is 100 percent of your recommended daily intake. You'd normally vomit from such an intake, but the phosphoric acid cuts the flavor.

-20 minutes: Your blood sugar skyrockets. Your pancreas attempts to maximize insulin production in order to turn high levels of sugar into fat.

-40 minutes: As your body finishes absorbing the caffeine, your pupils dilate, your blood pressure rises, and your liver pumps more sugar into the bloodstream. Adenosine receptors in your brain are blocked preventing you from feeling how tired you may actually be.

-45 minutes: Your body increases dopamine production, causing you to feel pleasure and adding to the addictiveness of the beverage. This physical neuro response works the same way as it would if we were consuming heroin.

<60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, which boosts your metabolism a bit further. High doses of sugar and artificial sweeteners compound this effect, increasing the urinary excretion of calcium. The caffeine’s diuretic properties come into play. (You have to GO!) Your body will eliminate the bonded calcium, magnesium and zinc that was otherwise heading to your bones. And you will also flush out the sodium, electrolytes and water. Your body has eliminated the water that was in the soda. And in the process it was infused with nutrients and minerals your body would have otherwise used to hydrate your system or build body cells, bones, teeth.

>60 minutes: The sugar crash begins. You may become irritable and/or sluggish. You start feeling like crap. Time to grab another? 

That description makes me want to cringe from all the times I drank soda.  Can you imagine the people that drink almost nothing but soda all day?  How really horrible they must feel and not even know it?  Or they know it and are attributing it to being tired, not getting enough sleep, allergies, stress, thinking they are getting sick, etc.  And to see children drinking this stuff?  Lord, help us all.  

Some people may think that Diet Soda has to be better because it doesn't have the sugar.  Here's another excerpt from the same site on Diet Soda:

A study from the Walter Reed Army Medical Center reported that healthy women who drank diet cola excrete more calcium and phosphorous than non-cola drinkers.  The findings were presented by Dr. Noelle Larson in a presentation at the annual meeting of the Endocrine Society and focused only on diet soda. She focused on diet cola mainly because of observations that young women tend to drink large amounts of diet cola.

In the study, 20 healthy women were randomized to drink 24 ounces of water or diet cola on two different days. Their urine was collected repeatedly up to three hours later. Those who drank diet cola excreted more calcium and phosphorous than the control group. The mean calcium excretion three hours after drinking cola was 6.85 milligrams higher than after drinking water. Mean phosphorous excretion was 41 milligrams higher in the cola group than the control group, according to the abstract.

Calcium and phosphorus are both important nutrients that work together to build strong bones and teeth. Previous studies have reported that cola drinkers (both diet and regular soda) have lower bone mineral density and increased fracture rate compared to non-cola drinkers.

“Our study suggests that diet cola ingestion may result in a negative calcium balance acutely in young, otherwise healthy women,” wrote Larson and her colleagues in the abstract. “This may help explain the clinically observed decrease in [bone mineral density] and increased fracture rate in women who consume these drinks regularly.”  

So there you have it.  Soda, even in moderation, just should not be consumed. 

Not even in moderation: Trans Fat

Recently a friend was talking about how she wanted to feed her child healthier snacks.  Her typical snack includes Oreos and other boxed crackers and cookies.  She knows that these things are not healthy but she made the statement "there is nothing wrong with it in moderation."  Being the compassionate friend that I am *eh-hem*, I blurted out unceremoniously "YES THERE IS!"  You hear the term "everything in moderation" all the time.  Weight Watchers has made an empire and has helped millions lose weight (or not lose weight) with that very mantra.  However, I have to argue that there are some things that should never be consumed, not even in moderation.  That statement has prompted me to do a mini research project on things I believe are not ok, not even in moderation.  The first ingredient that should never be consumed is trans fat which most often comes in the form of partially hydrogenated oils.

Partially hydrogenated oils are monounsaturated and polyunsaturated fats.  In 1890 the chemistry of hydrogenation was born.  At first it was just done to vapors, but then in 1901 it was done to liquid oils. Hydrogenation adds hydrogen atoms to unsaturated fats, eliminating double bonds and making them into complete or partial saturated fats.  Partial hydrogenation converts them into trans-unsaturated fats instead of hydrogenating them completely.  This turns liquid fats into solids and makes them stable, increasing shelf life and allowing them to be unrefrigerated.  In 1911, Proctor & Gamble started making the first hydrogenated shortening, Crisco.

Why was it invented?
Prior to 1910, dietary fats consisted of mostly butterfat, beef tallow, and lard.  When the U.S. started growing soybeans they had an abundance of soybean oil and looked for something to do with it.  Meanwhile there was a shortage of butter, so they started hydrogenating the soybean oil to make it solid and *poof* you have a cheap substitute for butter that they would call margarine.  People liked margarine because you could spread it on a piece of toast right out of the refrigerator, unlike butter.  Hydrogenated oils also worked better in baked goods than lard.  Production of hydrogenated oils increased steadily until the 1960's as it was cheaper than butter and then people began to argue that trans fats or margarine was healthier than saturated fats of butter.  Processed foods like packaged cookies and cakes often have partially hydrogenated oils so they have a long shelf life.  If they were made with real food ingredients like butter, they would have to be refrigerated and would go bad within a week.  This is the main reason trans fat bombard our grocery shelves.

The problem
As early as 1956 there was suggestion that trans fats were increasing coronary artery disease but it mostly went unstudied until the 1990's.  In 1994 it was estimated that trans fat alone caused 30,000 deaths in the U.S. each year from heart disease.  By 2006 it was estimated that around 206,000 deaths were caused by trans fat.  Trans fat increases LDL (bad cholesterol) while also decreasing HDL (good cholesterol).  In comparison, saturated fat increases LDL but it does not decrease HDL.  The health concerns are not just heart disease, but trans fat has been linked to Alzheimers, Cancer, Diabetes, Obesity (duh on that one), Liver Dysfunction, Infertility in women, and depression.

FDA has required labeling of trans fat on nutrition labels but the problem is that they only require it to be listed if it has .5 g or more.  So a product can contain .49 g per serving and it will show as 0 g trans fat and even be advertised as "Trans Fat Free".  This is why it is so important to read the ingredients.  Anything that has "partially hydrogenated oils" in the ingredient list means that it has trans fat and you should drop it like its hot.

With that long list of adverse health effects, this is why I say that trans fat is not ok to eat, even in moderation, yet most of America eats them daily.  If our food industry doesn't have a serious overhaul in the next few years, all of our children will be consuming these fats whether you want them to or not, probably daily.

Just Label It!

Recently, a legal docket has been filed with the Food and Drug Administration (FDA) to label items that contain genetically engineered foods. The FDA has not required labeling GMO foods because they said it would cause "fear" among the public. The FDA themselves seem to think GMO foods are indeed a problem, but they have so far let America eat the foods blindly. GMO foods have been in our food supply since the 1990's and an entire generation of kids have grown up eating GMO foods. It is time to label these foods so we can at least make an informed decision about what we eat and what we allow into our bodies! Other countries including the 15 European nations, Brazil, Japan, Australia, Russia, and China all require labeling of GMO foods. We should too!

You can write the FDA commissioner through http://justlabelit.org/ and tell him that you want GMO foods labeled. This website already writes the letter for you so all you have to do is submit, or you can edit, or write an original one!

Also, visit that website to learn about GMO's and why we want them labeled!

Just label it!

Related posts: Heck no GMO!

Heck No, GMO!

You've probably heard of Genetically Modified Organisms (GMO) by now, but you may not know what they are or what the big deal is. I acquired a nice pamphlet from my favorite herbalist so I thought it would make a good blog post.

"Yes you're eating them. No, they're not safe."

- Since 1996 Americans have been eating GMO's in most processed food and some whole foods.
- A GMO is a food that has been genetically altered with foreign genes from bacteria and viruses.
- There are eight GM food crops - soy, corn, cotton, canola, and sugar beets are the biggest five. Hawaiian pineapple, zucchini, and yellow squash are the other three. About 10% of the nation's sweet corn is GMO, and that number is rising.

A GMO product is a plant that has had its DNA altered. Basically the way they alter a food's DNA is by "shooting" foreign genes into a cell or using bacteria to invade the cell with the foreign DNA. The altered cell is then cloned into a plant. You may be wondering why anyone would want to alter the DNA of a plant. The largest crop producer in the United States is Monsanto. Monsanto is an agricultural biotechnolgy corporation that produces herbicide and genetically engineered seeds (GE). They require their farmers to ONLY use their GE seeds which are genetically altered to withstand their specific herbicide, called Roundup. They produce "Roundup Ready Soy" which is GE to survive heavy doses of Roundup. The mutated genes of their soy and other plants allow Monsanto to spray Roundup killing all other plants besides their specific variety. This also causes a heavy residue of herbicide on the foods. Another reason for genetically modifying seeds is that they can create the plant, usually corn or cotton, to have its own built-in pesticide. A study in the journal "Reproductive Toxicology" found the bacteria used to modify the DNA of corn and cotton to not only show up in her blood stream, but to cross the placenta of a pregnant woman and pass it on to her unborn child. Essentially, GM foods are not only unnatural, but either have large doses of herbicide, or built-in pesticides.

The agricultural companies like Monsanto do this purely to make more money. They control the food supply and the farmers. Using their own GE seeds with their own GE herbicides allows them to produce many more crops than could be done naturally. See the documentary, Food, Inc for more details on Monsanto and the food supply.

Some may see more supply and more money as a good thing, but the problem is that GMO crops have been proven bad for us. Soy is now one of the top allergens, but soy allergies sky rocketed after the introduction of GM soy. A skin prick test shows that some people are allergic to GM soy and not natural soy. Cooked GM soy contains as much as 7 times the amount of allergens of a known natural soy. The toxin used in the DNA of corn and cotton has also been linked to allergies. The American Academy of Environmental Medicine states "Several animal studies indicate serious health risks associated with GM food", including infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system. They ask physicians to advise patients to avoid GM food.

The Food and Drug Administration (FDA) essentially is turning a blind eye to GMO foods. In 1992, they claimed they had no information showing that GM foods were substantially different from conventionally grown foods, and were therefore safe to eat. Because they deemed the food "safe to eat" no safety studies were required. Yet internal memos in the FDA made public by a lawsuit reveals their position was staged. The pamphlet states "The FDA official in charge of creating this policy was Michael Taylor, the former attorney for Monsanto, and later their vice president." In actuality, FDA scientists had repeatedly warned that GM foods can create unpredictable, hard to detect side effects including allergies, toxins, new diseases, and nutritional problems. The same GMO companies that have been found guilty of hiding toxic effects of their chemical products are in charge of determining whether GMO foods are safe.

Just last year, the Obama administration passed a bill that would allow biotech companies to genetically modify alfalfa. This is a huge blow for organic farming. Organic farmers feed their cows alfalfa, as is their natural diet, as opposed to GMO corn. Essentially if alfalfa is now GMO, cows are no longer eating their natural diet and there will be no such thing as organic dairy products or beef because the very source of the food is GMO.

What you can do: Refuse to buy GMO food. The best way to do that is to buy certified organic products, considering it is not required in the U.S., unlike other countries, to label GMO foods. I'll never forget my high school economics class that taught me that whatever you buy is your stamp of approval for that item. If you buy GMO corn you are announcing that you want GMO corn and you want them to continue to produce GMO corn. Refuse to buy and the demand goes down. If more people understand GMO and refuse to buy those products then we are telling biotech corporations that we do not want GMO; we want natural food!

Further reading: www.ResponsibleTechnology.org
and download a Non-GMO shopping guide at www.nongmoshoppingguide.com

Soaking grains and nuts - an update

I posted a couple weeks ago about Soaking Grains and I promised a follow-up. Basically I have soaked oatmeal, rice, and almonds. I soaked oats in yogurt starting the night before. In the morning we (actually my husband) cooked the oats as usual on the stove top with the soaking liquid. Well, I didn't like the flavor so much. You can very much taste the fermentation. HOWEVER, draining the soaked oats and rinsing a bit gets rid of the fermentation taste. Not bad. I made granola from soaked, drained and rinsed oats and I didn't taste fermentation at all, however - I think I did it wrong. I'll post about that when I get it right.

Soaking and then dehydrating almonds, however, is DELICIOUS! I soaked almonds with water and yogurt for 8 hours. I, drained, rinsed, and spread them on a baking sheet. I put them in the oven for 8 hours at 175F. They came out beautifully crunchy and with that yummy roasted taste. I made almond butter with these almonds and it was the best almond butter I've made thus far. I'm definitely going to soak and dehydrate all my almonds from now on.

My friend made bread from soaked wheat last week - maybe she will share the recipe so I can test that out next!

Soaking Whole Grains

I've been interested lately in soaking or sprouting grains. I've read a few things, and generally become overwhelmed. I tried sprouting brown rice once, and nothing happened. There are tons of "how to's" on sprouting grains - each one seems long and convoluted. I just discovered there is a difference between soaking grains and sprouting grains. Soaking grains is easier than sprouting grains, and mimics the sprouting process, though probably does not attain the same results. I'm going to go for soaking, for now.

Soaking seems to be a little controversial. Some people say it is the only way the body can digest grains, others say that it is a big fat waste of time. The following "why's" of soaking grains I found on the blog Kitchen Stewardship. She studies soaking and sprouting in depth, if you are interested.

Grains are nothing more than seeds. If you've ever seen baby poop after a baby has eaten blackberries, or various mammal poop on a nature hike, then you know seeds do not get digested. They come out the way they came in. The body has enzymes specifically to inhibit the digestion of these seeds. Little nutrition is rendered from the grain. Sprouts, however, are vegetables and very nutritious. Sprouting grains essentially turns it from a seed to a vegetable. Grains also have enzymes, phytic acid, that prohibits digestion. This Phytic acid prevents the grain from premature sprouting. Consuming too much phytic acid can cause mineral deficiencies and poor bone density. Soaking and sprouting grains breaks down phytic acid. There is also some suggestion that soaking begins the digestion process thus breaking down tannins that can irritate the stomach and it also starts to break down proteins like gluten. Soaked grains are often more tolerable to those with gluten sensitivities.

By the way, this applies for all beans, legumes, seeds, and NUTS! as these are all seeds. I hardly prepare beans from their dry form (using mostly canned) but I really should get into dry beans. Nuts are a whole other subject. Apparently they too contain phytic acid... maybe another day.

Soaking grains mimics sprouting grains, and I think soaking is easier and faster. Here is the process I'm going to follow:

What you need:
Your grain - must be a whole grain (brown rice, oats, etc.)
An acidic medium
Water
A jar

1. Combine the grains with the appropriate amount of water plus 1 Tbs of acidic medium per cup liquid.

2. For brown rice, for example, combine 1 cup rice with 2 cups water and 2 Tbs lemon juice or vinegar.

3. Allow to soak at room temperature (or above) for 7-24 hours, depending on the grain. Rice needs only 7 hours minimum, oatmeal 12-24. Aim for an overnight soak.

4. Simply cook as normal on the stovetop. If you'd like to rinse the soaking water off your grains, and they are still whole enough to be able to, you may.

I've noticed that people use yogurt, kefir, or whey to soak oats, and I've also seen people use Apple Cider Vinegar for rice and whatnot. I guess it doesn't matter what acid you use.

I'll post an update when I get this right. I soaked my oatmeal last night, but I soaked it in the refrigerator, which is apparently wrong. Because I was soaking it with yogurt, I thought it would get funky. I guess you WANT it to get funky because you are trying to ferment the grain. Will try again tonight.

If you have anything to add, I got anything wrong, or have suggestions, please leave a comment. I'm just trying to navigate my way through sprouting and soaking!

rBGH - the bovine growth hormone

This article on the bovine growth hormone rBGH is a MUST read.
Raging Hormones?

Highlights:
"15% of American girls are expected to begin puberty by the age of 7 (with the number closer to 25% for African American girls)"
Age 7. I can't believe this. It is sad and abnormal. This is not how we were created.

"Although the product [rBGH] is made in a lab, it’s designed to mimic a hormone that’s naturally produced in a cow’s pituitary glands. It’s injected into cows every two weeks to boost their hormonal activity, causing them to produce an additional 10 to 15 percent more milk, or about one extra gallon each day. And within the first four years of its introduction in 1994, about one-third of the nation’s cows were in herds being treated with this growth hormone."

"Canada isn’t the only country to bar rBGH. The genetically altered hormone has also been banned in the European Union, Japan, Australia, and New Zealand. In addition, the U.N. agency that sets food safety standards, Codex Alimentarius, has refused to approve rGBH not just once but twice."
Are all these other countries just not taking advantage of a good thing? Not likely. It seems America is the one missing the boat.

"In case you think that the rising cancer rates have something to do with genetics, stop and think again. According to the Breast Cancer Fund, 1 in 8 women now have breast cancer. But only 10 percent of those cases can be linked to genetics. In other words, 90 percent of breast cancers being diagnosed today are being triggered by factors in our environment."
I think a lot of people do believe cancer is mostly genetics and there is nothing you can do about it. Cancer IS on the rise, its not just diagnosed better, there is simply more of it. There IS a reason why.

Much more good information in the article. Including what rBGH does to the cow. This is another example of money above health in today's food industry.

More of my posts on cow's milk:
http://bunontherise.blogspot.com/2011/03/milk-does-body-uh-not-so-good.html

Tainted Breast milk - a quiz!

When comparing to nursing mothers who do not eat meat, how much more pesticide contamination do nursing mothers who eat meat have in their breast milk?

a. Twice as much

b. Thirty-five times as much

c. Ten Times as much


Answer: b. Thirty five times as much!*

To reduce pesticide contamination choose lean cuts of organic meat and low-fat organic dairy products. Or go meat free! Pesticides are stored in fatty cells, so lean and low fat will contain less.

*D. Colbert, M.D.. The Seven Pillars of Health. Siloam, 2007.

Baby-led Weaning

Baby-led Weaning:
Helping your baby to love good food.
By Gill Rapley and Tracey Murkett



I know it probably seems like we do everything different, and apparently feeding baby proves to be no exception. I always thought that I would make my own baby food, but when I learned about baby-led weaning, I thought it was even a better idea. I came across baby-led weaning accidently. Another blog website I frequent had a small excerpt about it since that was how they fed their babies. I looked it up and thought it was pure genius. Actually I really thought it seemed like common sense.

"Weaning" does not refer to weaning from the breast so much as it refers to the process of starting solid foods from exclusive milk feeds and eventually eating only solids. It is just that instead of being parent led i.e. the parent is in control of when, what, and how much baby eats, the baby is in control of this (solids and milk feeds).

"Forget baby purees, ice cube trays, and weaning spoons, and simply let your baby feed himself." The concept is that you offer your baby table food. Whatever you are eating (with a few exceptions), as long as it is healthy, whole food, you let your baby eat, in easy to grab shapes. The baby starts eating solids as actual solid food, at six months, or whenever the baby appears to be ready. At first the baby doesn't actually "eat" much. Meal times are considered play time, and the baby picks food up, sticks it in their mouth, gives it a gnaw and decides what to do with it. It will mostly get spit back out. As the baby learns more about food, that it tastes good, that it can be swallowed, and that it helps fill her up, more will be ingested.

I've found that there are more baby food myths than can be counted. A few include:
1) A baby has to start with mushy food, they will choke otherwise.
The book says that a baby in control of what she puts in her mouth is less likely to choke than a spoon-fed baby. This is due to where the gag-reflex is on an infant - not very far back. The baby would put food in her mouth at the opening, not in the middle where a spoon would go and this keeps the baby in control so the food does not go too far back. The baby may gag, but that is to move the food forward so they will not choke. The book also says that when a baby traditionally is allowed to feed themselves (8+ months) they are more likely to choke because they have not learned how to control the food and the gag reflex has moved back on the tongue.

2) You have to introduce one food at a time to see if they are allergic.
The book says that this old rule was based on the recommendation of feeding four month old infants solid foods. A four month old's digestive system is not mature enough to handle food at all, so the foods did have to be runny, mushy, one at a time, and simple. Until around six months, an infants digestive track is "open" allowing foods to pass through the intestines into the blood stream. This does cause many allergies, and parents had to be very careful. Because the recommended age is now six months, which is based on scientific learning of a baby's digestion, this one food at a time rule doesn't apply. However, if you have allergies in your family, it would be wise to introduce that food carefully, otherwise, there is no need to watch for a reaction for each food. If you still have reservations or are nervous, there is nothing wrong with following a 3-day wait when introducing new foods.

3) You have to introduce vegetables first. If you do fruit first the baby will develop a sweet tooth.
This is an old wive's tale. I've even heard that you have to introduce fruit first because the baby is used to sweet foods (breastmilk). A lot of pediatricians still recommend delaying fruits until after vegetables because that is what they were taught and it gets passed down the line. The AAP says that this has no scientific basis. Besides, breastmilk is the sweetest baby food around. As sweet as many fruits. Plus, how many toddlers do you know that refuse to eat any vegetables at all, and were still introduced to vegetables first as a baby?

4) A baby doesn't understand nutrition and needs their parent to feed them what they need.
This is true and false. A baby doesn't understand nutrition, but doesn't need you to feed them what they need. Rather, they need you to offer what they need. If offered a wide variety of healthy food, a baby will choose a variety of what they need. The book says that a baby actually will go for what they need at a particular time. Babies are not picky. They don't know they aren't supposed to like broccoli. In fact, broccoli is particularly interesting to a baby. Its bright, it has different textures and looks fun. The book also warns to be careful not to get into an eating rut. For instance, I have oatmeal every single morning. A baby would need a few different breakfasts throughout the week. A baby's nutritional needs should be judged weekly, not daily. A baby, left to her own devices, will pick a variety throughout the week. So even if they only eat banana one day, they will most likely try something else another day. Breastmilk (or formula) is a baby's main source of nourishment for the first year. Even if a baby is not truly "eating" much solid food, the milk feeds are perfectly adequate.

Benefits of allowing a baby to feed herself include: its enjoyable and natural, a baby is allowed to learn about food, learn to eat safely, gain confidence, they trust food, they are a part of the family meal, better nutrition, long-term health, they learn how to deal with textures and learn to chew, they experience real food, its easier and less complicated, no mealtime battles, less pickiness as a toddler, and finally, it is cheaper. The disadvantage: its messy.

I think the less pickiness as a toddler point is key. A baby is less likely to have food-related and eating issues if they are able to explore real food from the start. A lot of a child's food issues stems from texture, but a BLW baby explores food texture from the beginning so this doesn't become a problem later.

We just now started baby-led weaning. Mary Abilene is one week shy of six months. I don't know if six months is hard a rule, but she was really showing signs of readiness to start solids. She can sit upright on her own. She reaches for our food and she can chew, though she has no teeth. We have only been offering her solids for three days and already she has eaten, or rather, tried apples, carrots, deconstructed tostada, dahl (a lentil, onion, tomato puree), banana, orange, and stir fry. She loves oranges. Oranges are one of the only foods that she has really eaten so far. She takes the little wedge and sucks all the pulp out of the membrane. It is absolutely amazing. I did find broccoli in her poo too, so I know some of that got in her!

I am going to chronicle our baby-led weaning journey. We are doing good so far. She did gag the first two days a little. The first day was our fault because we gave her a raw apple and it was breaking off into little chunks. The gagging is scary, but she coughed it up then went about her business. We cook the apple for just a bit in the microwave and she is able to gnaw and suck on it much better. Day three she didn't gag at all. So she must be learning how to manage the food.

Baby-led Weaning is not new. I think a lot of people used to feed their baby this way before Gerber and the AAP. I also think a lot of people feed their baby this way now, they just do not talk about it for fear they will be seen as lazy or negligent. The weaning and the feeding could be two different subjects. This method combines them so the baby decides when she wants to nurse, when she wants to eat solids, or when she wants to give up nursing entirely. I think it will be easier and less stressful for me (as I love nursing) and for Mary Abilene since the breast will not just suddenly be off-limits. So will Mary Abilene still be nursing by the time she's three? Maybe. Probably. Depends on the child. That's just fine with me.

Mom's Diner - Open All Night!!

I can't have a pregnancy/baby blog without talking about breastfeeding. I've kinda delayed this post since I thought some people might be sensitive to the subject. But I can not resist any longer. I love nursing my baby, and it is truly the most special time for both me and Mary Abilene.

Breastfeeding is the perfect design for mother and baby, and specifically formulated for YOUR baby.  Did you know that if you have a preemie the nutrition in your breastmilk is different than for a full term baby?  The milk content changes as your baby ages.  There is nothing more perfect in the world than your milk for your baby.  It is essentially manna from Heaven. Food provided essentially out of nowhere. Aside from the nutrition, it is the most precious bond I can image between mother and child.  Anyone can feed your baby a bottle, only you can breastfeed your baby. 

I saw an article that said in the late 1950's and early '60's, only 9% of women left the hospital breastfeeding.  That is shocking and sad.  Formula companies were booming and they were making every effort to get women to use their formula rather than breastfeed.  They even thought cow's milk was superior to human milk.  Let's think.  Cow's milk is for baby cows.  Kangaroo's milk is for baby kangaroos.  And human milk is for baby humans.  Even the AAP, nowadays, says that a mother should breastfeed exclusively for six months (that means no solids for six months either.)  And then continue for AT LEAST a year.  (Surprising the AAP recommends this, since no one makes any money off breastfeeding. But enough of the cynicism, I digress.)  It is hard, in this American culture, to find women that breastfeed beyond a year, but almost every other culture breastfeeds well past that year.  Some even continue to nurse until the next baby is born.  Just food for thought.

The formula companies spend lots and lots of money convincing you that you do not need to breastfeed and that formula is a good replacement. Congress wanted to start a Breastfeeding campaign and the formula companies put a hasty stop to that. All they care about is your money. NOT your baby.

Ok, so my  point of this post is to share some hard facts on breastfeeding versus formula feeding.  I got this fact sheet when I took a breastfeeding class before Mary Abilene was born.  The following are highlights from the sheet, because the whole thing won't fit on my blog...

Aside from the cost of formula itself, which is typically $1500-$2000 per year, not breastfeeding is costing a lot in health care. In an article by Hoey and Ware (1997) they stated the total annual cost of not breastfeeding was $1.186 to $1.301 BILLION in health care expenses.

Breastfeeding contains 100,000 living cells in every teaspoon, while formula is dead and has none. Formula also only contains some of the nutritional ingredients and none of the antibodies or immunity.

I didn't know until just recently that almost all formula contains high fructose corn syrup! Sometimes it is even the first ingredient!!

So, the long and short of it is that Breast really is Best. I understand people do have problems breastfeeding. It is important to find a lactation consultant as soon as possible! And stick with it if at all possible. Even if you have to supplement. It is so worth it. I wouldn't give up breastfeeding for anything in the world.

Mother's Milk

At my six week postpartum appointment with my midwife, I told her that Mary Abilene was still eating every two hours around the clock. She said that its fine, it really depends on the baby and how much milk my breasts hold, but she told me I should get some Mother's Milk Tea.

My midwife told me that it may increase milk production, as advertised, but she recommends it because it makes your milk more nutrient rich so the baby gets "more bang for their buck". It provides more calories and just a great nutritional value, so it keeps them satisfied longer. So, I started drinking four cups a day the very next day. Almost immediately Mary Abilene started going longer between feedings, particularly at night. In fact, earlier this week she went 5.5 hours, and then two nights ago she lasted seven (7!) hours between feedings, sleeping 6.5 of those 7 hours. Everyone I have mentioned this to tells me that is really good for a breastfed baby. Last night she lasted 4.5 hours, so its not consistent, but it is a big improvement. I think Mary Abilene really turned a corner here. During the day she has been going 2 to 2.5 to 3 hours between feedings.

Her 5th week could definitely have been a growth spurt when she was eating every 2 hours consistently, even at night, but I really think the tea is helping. So I will recommend it to my lactating friends!

The tea includes fennel, anise seed, coriander, fenugreek, blessed thistle, and a proprietary blend for flavor. I think its really tasty; much better than pregnancy teas. It tastes just like fennel to me. I'm sure there are other brands, but I am most familiar with Traditional Medicinals and I can get it at Kroger. It is a bit pricey ($3.99 on sale, $4.99 regular, or $3.59 on Vitacost), and I go through one box in four days.. but.. I think its worth it. When Mary Abilene gets a bit older, maybe I will not drink so much.

Cheers!

Tasty Tuesday - Almond Butter

Almond Butter is easy to make as long as you have a food processor, and SO much cheaper than store bought. Almonds are much better for you than peanuts. Almonds are the healthiest of all nuts. They are low in saturated fat, have a powerhouse of phytochemicals that protect against cardiovascular disease and cancer. One study showed that eating almonds five times a week resulted in a 50% reduction in the risk of heart attack. One ounce has 12% your daily value of protein, 85% daily value of Vitamin E, and they are loaded with calcium, zinc, magnesium, phosphorous, and folate!

We get almonds for $4.99/lb at Kroger, in the produce section, not the nut aisle. They are sometimes even $3.99/lb.

Homemade Almond Butter
1 c raw almonds
couple of pinches of salt

Place almonds in food processor and give them a whir! Add salt when the almonds are fully chopped, but not yet butter. This will need to whir for.. awhile. After about five minutes it will clump up, and after several more minutes it will turn to butter. You might need to scrape it down several times when it starts to stick to the sides. When you think you have a butter consistency, let it go longer. It needs to drip from your spatula when you dip it in.
Refrigerate when finished.

Patience is necessary. It will harden in the refrigerator, so you really need to let it go longer than you think. Patrick is not as patient with it as I am, so his usually ends up clumpy and not very spreadable.

Yummy Variation: Melt 4 Dark chocolate Hersey's Kisses and add to food processor at the end. Spin a few times to combine.

Book Review - Real Food

Real Food for Mother and Baby
The Fertility Diet, Eating for Two, and Baby's First Foods
by Nina Planck




It has only been about seven months since I first had an appointment with my now trusted Herbalist, Linda Lucas. It wasn't until this meeting that I started to shift my basic thinking on nutrition from "diet food" to "whole food". I have always been very adamant about eating a diet in a wide variety of whole foods - fruits, vegetables, whole grains, but I also paid entirely too much attention to calories. I thought that I should only eat about 1200 calories a day. Mind you, I was working out 5 to 6 days a week. 1200 calories was entirely too little, and once I started eating only whole foods, and ditching diet foods like skim milk (that is not to say I switched to whole milk, but that I ditched milk entirely), low calorie, low sugar, low carb items like light syrup, low calorie bread, and nonfat yogurt, I actually lost weight. Just by eating more nutrient-rich foods, which I guarantee was A LOT more calories than I was consuming, I ended up losing about 10 pounds. I tell you, this wasn't my goal, it was more a by-product. My goal, was to get pregnant. I did that too - by getting rid of "junk" - what little processed food I still ate (and drank! hello Crystal Light), and all estrogen rich foods, which includes dairy and soy.

This book has nothing to do with weight-loss. It has everything to do with proper eating in a time when we are overloaded with processed foods. Planck defines "real food" as what is old and traditional. And by old, she means OLD. Not even what people ate in 1900, but what people ate in 1500. Her first chapter is a description of what constitutes real food, explaining fruits, veggies, fish, meat, and dairy. By concentrating on eating only real food, one does not need to really think about nutrition, vitamins, minerals or weight. Diet, processed, and convenience food is what is killing us. Literally. We know more about nutrition now than any other time in human history, yet our diets are worse now than any other time in human history.

Planck's book is extremely opinionated (why do I care if she doesn't like the term "sippy cup"?), and I didn't always agree with everything she had to say. For instance, in the chapter where she discusses nutrition in the first trimester, Planck suggests that if you can not eat because you are sick or nauseated, then just don't eat. Some women may throw-up so much that they are unable to keep down proper nutrients, but this doesn't mean that you can just wave off all nutrition and assume that a baby can somehow get the nutrients it needs, anyway. Not only does this not make sense (if you aren't putting nutrients in, where is the growing baby going to get it?) but my midwife and herbalist both said "Eat constantly!" which I found did help, a lot. I was more sick on an empty stomach, so I can't imagine just saying "Oh Well." to food entirely. Planck writes about how incredibly tired she was during her first trimester, and I'd have to say so, since she admits she hardly ate.

One other thing that I thought Planck should address better is that a person can not toe the line and eat real food and processed food. Real food includes butter (organic, grass-fed), whole raw milk, red meat (grass-fed only), and even ice cream. A person can not integrate these foods into a current diet unless they evaluate their entire diet. Suddenly saying "Oh, wow, butter can be good for you!" and starting to slather their white bread and crackers with butter, is not the point. This would result in weight gain, and a wide variety of health issues.

I found myself glad to be vegetarian (ok, I lie - pescetarian) because I personally can not afford "real meat". Real meat is grass-fed lamb, beef, pork, and free-range chicken. Commercial meat products come from animals that are fed an extremely poor diet of corn and soy, and are usually injected with antibiotics and hormones. I'm sure "real" meat is part of a healthy diet, but I for one, can't afford it. So I'll skip it. :)

Finally, Planck's last chapter is all about baby's first foods. She believes in feeding baby real food that you are already eating. Planck promotes exclusive breast feeding until baby can sit up on his own and starts to show interest in solid foods, which is usually around 6 months. Then she promotes giving baby small pieces of food off your own plate to let them experiment with tastes and textures. One statement Planck made that I particularly enjoyed is that if your baby is breastfed, they are already used to a wide variety of tastes and spices (Indian anyone?). It is counter intuitive to then assume that after these broad tastes, baby needs plain, bland, unseasoned food, which Americans, unsurprisingly, are one of the only cultures of people that do feed their babies special "baby food". She believes this is actually what makes picky eaters. She promotes that a baby who is able to experiment with food on his own, using his own hands and fingers allows him to be much more confident with food and making food decisions later in life. This method is also promoted as being much more parent friendly as parents do not have to take the time to make baby food, or spend the money to buy jarred food, and it is much less of a struggle at feeding time. This does make sense, and is certainly not a new theory, as this was how parents used to feed their children before Gerber got ahold of us. I'm pretty sure this is how I was fed, too since my parents grew their own food.

I have always said a general nutrition rule of thumb is to not eat anything that comes in a box or a bag. This is a virtually fool-proof way to eat only whole foods, without having to count, monitor, or think about your diet. I believe this is Planck's message, applied to parents and babies. Her book just goes into much greater detail about organic food, which ones are worth the money, which ones you can eat non-organic, and a lot about meat and dairy which probably is new information for most of today's consumers. It was a very valuable read for me, to expand my knowledge of food, and more importantly what real food is in a grocery store full of artificial foods.

What You Need and Why

I think its high time we go over vitamins and minerals and what they are good for specifically during pregnancy. Sound like a snooze? Well, at least next time you think "What the heck is riboflavin?" you'll know!

First the biggies, Protein, Carbs, and Fat. Protein is needed for muscle growth, which we all know, but extra protein is needed during pregnancy for expanded blood volume, formation of amniotic fluid, and development of the placenta. The baby uses protein for muscle and tissue formation and brain development. When they say a pregnant woman needs "more" protein than normal it means 71g versus 46g that a non-pregnant woman needs. I think its safe to say that anyone who eats meat already meets this requirement and may not need to worry about getting extra. Vegetarian sources include beans and legumes, dairy products, eggs, nutritional yeast, nuts, seeds, soy, and whole grains.

Carbs Meaning complex carbohydrates allow your body to absorb nutrients and sugars gradually and help the digestive system function efficiently.
Need: 175g
Sources: Beans and legumes, fruits, nuts, seeds, vegetables, whole grains

Fat is crucial for cell development and fetal brain development, it also maintains healthy blood, circulation, and nervous system. Fat is the main source for fat soluble vitamins A, D, E, and K. Omega-3 fatty acids are important for brain and nervous system development.
No recommended amount given
Sources: Avocado, eggs, nuts and nut butters, oils (cold pressed nut, olive, seed), seeds and seed butters

Vitamin A is a fat-soluble vitamin important for formation and growth of baby's cells, tissues, and bones. Essential for eye development and health of the immune system.
Need: 750mcg
Sources: Dairy products, dark green leafy veggies, orange and yellow fruits and veggies

Thiamin (B1), Riboflavin (B2), Niacin (B3) are B vitamins that work together and are found mostly in the same foods. They promote healthy nerves, skin, eyes, hair, liver, and muscle tone. They help convert carbs to energy and protect you from mental disorders and depression. Riboflavin and Niacin are important for cell reproduction and growth.
Need: 1.4, 1.4, and 18mcg respectively
Sources: Avocado, bananas, brown rice, dark green leafy veggies, dried fruit, eggs, nutritional yeast, sweet potatoes, sunflower seeds

Folate is a big one as it is essential for formation of cells in the growing baby. Meeting the requirements of folate prior to and after conception is shown to reduce risk of certain birth defects. Cooking can destroy some folate, so eating raw veggies and fruits is good.
Need: 600mcg (my midwife says 1000mcg)
Sources: Asparagus, avocado, beans and legumes, broccoli, brussels sprouts, dark green leafy veggies, fruit, nutritional yeast, nuts, romaine lettuce, root veggies, seeds, wheat germ, whole rye, whole wheat

Vitamin B12 is vital for formation and growth of red blood cells and growth of the baby's nervous system. It is one of the most commonly deficient vitamins during pregnancy and lactation especially among vegans because it is found mostly in animal products, however quite a few foods are fortified with B12 (I know my rice milk is).
Need: 2.6mg
Sources: Dairy products, eggs, fortified cereals and such.

Vitmain C is essential for healhty tissue, teeth, and gums. It is also needed to resist infections and for absorption of iron.
Need: 85mg
Sources: Berries, broccoli, cabbage, cantaloupe, cauliflower, citrus fruits, dark green leafy veggies, kiwi, papaya, parsley, potatoes, red bell peppers, tomatoes, watercress

Vitamin D is needed for absorption of calcium and phosphorus. The only plant containing vitamin D is mushrooms.
Need: 5mcg
Sources: The sun, eggs, fortified dairy products, mushrooms

Vitamin E is an antioxidant that protects against tissue damage and inflammation. It is needed for circulation, tissue repair, and healing.
Need: 15mg
Sources: Nuts, seeds, soybeans, wheat germ

Vitamin K K1 is mainly found in plants, while K2 is the other, less important source which is made by bacteria in the gut. Vitamin K is essential to blood clotting, and reduces the risk of postpartum hemorrhaging.
Sources: Broccoli, Green leafy veggies, olive oil

almost done.....

Calcium is essential for bones and teeth of both baby and mother. It is especially important during the 3rd trimester when the baby goes through rapid development. There are plenty of sources of calcium besides dairy.
Need: 1300mg
Sources: Beans and legumes, blackstrap molasses, broccoli, carob, dairy products, dark green leafy veggies, figs, nettle teas, nuts, quinoa, red raspberry leaf tea, sea veggies, seeds, tofu

Iron This one drives me crazy because often people (and some doctors) think you have to have lots of red meat during pregnancy, which is totally untrue. My blood work showed that I had a good hemoglobin count and I don't eat any red meat, so it is quite possible to thrive on a vegetarian diet, in this aspect. HOWEVER it is true that iron from animal sources is more easily absorbed than iron from plant sources. There are ways to help your body absorb plant-based iron. Vitamin C aids the body's absorption of plant based iron, and so does soaking or sprouting your grains. You can also cook in cast-iron pans. So Iron is needed for the formation of blood to transport oxygen to cells. Maternal blood volume increases about 25 % during pregnancy so increase iron intake is important. Iron is not the only way to build blood cells, another excellent source is CHLOROPHYLL! Which is obviously in green veggies. Chlorophyll is so great I plan on having a post just about it.
Tannins in coffee and tea decrease absorption. Iron needs also increase when you are lactating.
Need: 27mg
Sources: Amaranth, blackstrap molasses, beans and legumes, dark leafy green veggies, dried fruit, nettle tea, nuts, quinoa, red raspberry leaf tea, sea veggies, seeds, and tofu

Magnesium is needed for formation of new tissue. It may also help prevent leg cramps.
Need: 350mg
Sources: Beans and legumes, blackstrap molasses, dairy products, dark green leafy veggies, dried fruit, nuts, sea veggies, seeds, whole grains

Sodium does not need to be restricted during pregnancy, and is essential to maintain fluid and regulate electrolytes. Unrefined Celtic sea salt is the best source because it contains essential minerals and trace elements, and has no additives. The American diet is high in processed salt, which is quite bad for you.

Zinc is important for maintaining immunity, healing wounds, and metabolizing fat.
Need: 11mg
Sources: Beans and legumes, dairy products, nuts, sea veggies, seeds, and whole grains

*Sigh* I wonder if anyone read this the whole way through... I'd say skimming is good! Until you really want to know!


Olson, Cathe. The Vegetarian Mother's Cookbook: Whole foods to nourish pregnant and breastfeeding women ~ and their families. GOCO Publishing, 2005. pp 17-23.

And a shout out to my friend Laura, because this book is what the Amazon gift certificate she gave me for my birthday bought.

Red Raspberry

I'm pretty excited about Red Raspberry Leaf, and after you read the following excerpt from Jack Ritchason's herb book, maybe you will be too. Red Raspberry has been used for centuries to aid in quicker and less painful childbirths. I drink a cup of tea a day now, and will probably increase to two or three cups as my pregnancy progresses. I started drinking the tea in the summer, when I first learned about it, as it is a uterine toner and is excellent for all women, in any stage of life, to keep your uterus healthy.

Red Raspberry

Red Raspberry, where mothers and babies are concerned, is an herb made in heaven. It can be taken throughout pregnancy with good results. It builds tissue to the extent that it prevents tearing of the cervix of the uterus during birth. During childbirth, hemorrhaging is prevented, the contractions of the uterine muscles are regulated during delivery, and it also reduces false labor pains prior to birth.

Red Raspberry leaves are high in iron and enrich early colostrums found in mother’s milk. It also cleanses and prepares breasts for a pure milk supply for the nursing infant by cleansing and purifying the blood.

Red Raspberry can be used for children’s stomachaches, diarrhea, dysentery, bleeding gums mouth sores, as a sore throat gargle, and as an astringent for the flu and vomiting.

For centuries, crude raspberry leaves have been used to aid in morning sickness, and to ease many menstrual problems.

-Raspberry helps promote painless and bloodless childbirth. It helps quiet nausea and acts to stop diarrhea, especially in children.
-Raspberry leaf can be taken throughout pregnancy.
-Red Raspberry leaves have a manganese content double that of any other herb that would make it one of the riches sources of herbal manganese.
-Raspberry strengthens the walls of the uterus and the entire female reproductive system.
-Raspberry decreases profuse menstrual flow.
-Drinking Raspberry leaf tea helps relieve painful menstruation and regulates the flow.
-Raspberry leaf is a preventative for hemorrhaging during labor. It reduces false labor pains, makes delivery easier and relieves after-pains.
-Raspberry leaf tea increases and enriches milk for lactation.
-Raspberry leaf is an excellent herb for children to use for cleansing colds, slowing diarrhea, easing colic and fevers.

Raspberry leaf tea is available in most every health food store and some health food sections of regular grocery stores. I get Traditional Medicinals brand in the health food section at Kroger.






Ritchason, Jack. The Little Herb Encyclopedia: The Handbook of Nature’s Remedies for a Healthier Life. Woodland Health Books, 1995. pp 195-196.

Water Logged

The earth is 71% water.
Our bodies are 60% water, with our brain 70% water, and our lungs 90% water. Even our blood is 83% water.
We all know by now that water is essential to every living thing on this earth. We can't live longer than a few days without water. We generally understand that we need more water during pregnancy because our developing baby takes a lot of it, leaving our own bodies without enough water to stay regular. But water seems to have a huge role in how we feel. Not only to stay constipation-free, but to prevent morning sickness.. yay!

During the first weeks of pregnancy, when morning sickness really seems to kick in, an expectant mom's body is extremely busy. Making a heart, brain, and every other tiny organ is hard work. Our bodies are also generating copious amounts of fluid to build up the amniotic sac. In his book, Your Body's Many Cries for Water, Dr. Batmanghelidj states "During the intrauterine stage of cell expansion, water for cell growth of the child has to be provided by the mother. However, the transmitter system for water intake seems to be produced by the fetal tissue, but registers its effect on the mother. The very first indicator for water needs of the fetus and the mother seems to be morning sickness during the early phases of pregnancy. Morning sickness of the mother is a thirst signal of both the fetus and the mother."

Now, I did drink tons of water, and still managed to get queasy. I'm sure water isn't the ONLY reason for morning sickness, but it makes complete sense that it is at least a reason. I know personally, that days after I don't drink as much water as I should I feel MUCH worse than days when I hydrate completely. I don't know how many glasses of water is the magic number, but I know how much I'm drinking by how much I have to pee. I aim for a good potty break once an hour or hour and a half.

This is another amazing fact that doctors don't seem to tell us. Next time you feel nauseated, it would probably be a good idea to reach for a big fat glass of water instead of the Zofran.

Cheers!!

F. Batmanghelidj, M.D.. Your Body's Many Cries for Water; You're not sick, you're thirsty! Global Health Solutions, Inc., 1997.