Superfoods for Mamas

1. Eggs: Not only are eggs high in protein but they also contain 25% of a pregnant or breast-feeding woman's recommended daily intake of choline. Choline is an essential nutrient that helps boost brain funtion by maintaining the structure of brain cell membranes. A recent study suggests that eating eggs for breakfast could also help you consume less calories throughout the day. Just be aware of the confusing labels and pictures found on egg cartons. If you care about animal welfare, 'Animal Welfare Approved' seems to be the best option. According to the Humane Society, eggs that bear this title are from birds that are cage-free and required to have access to continuous outdoor perching. They must be able to perform natural behaviors such as nesting, perching, and dust bathing. There are requirements for stocking density, perching, space, and nesting boxes. Birds must be allowed to molt naturally and beak cutting is prohibited. Every other certification allows beak cutting which signifies to me that there are too many birds crammed into one location.

2. High-Fiber Cereal:  As a new mom your mornings are likely packed full of snuggles, soothing, playing, feeding and changing multiple diapers and onesies. Your brain is so consumed by that little bundle of joy that you can often forget to feed yourself.  However, high-fiber cereal makes for a quick meal and is actually quite filling, making it the perfect choice for new moms. Breastfeeding hormones can also make the intestines a bit sluggish. For this reason,  it is important to consume enough fiber to prevent constipation. Trust me ladies, you want to keep things moving! The Mayo Clinic recommends that women get 21-25 grams of fiber per day. It's easy if you also add vegetables, fruits, beans, whole-wheat breads and brown rice to your diet. Fiber-licious!

3. Wild Alaskan Salmon: Chances are you've heard the term "baby brain." Or maybe you're like me and feel as though you're a walking definition of the word. Believe it or not, incorporating salmon into your meal plan once or twice a week can help that sleep-deprived brain of yours. Salmon contains omega-3 fatty acids that are not only good for your brain but, if you're breast feeding, they are also great for baby's brain development and eyesight too. Be sure to choose fish that are labeled as wild-caught since they're lower in cancer-causing PCBs and mercury than farm-raised varieties. If you're not a seafood fan, then check with your doctor about incorporating a high-quality fish oil or other omega-3 supplement into your daily routine. My naturopath has me taking a tablespoon of oil to provide a daily dose of 7,500 mg. Another helpful tip, get a minimum of 7 hours of sleep as often as you can. I know this can be challenging but even super heroes need their beauty rest!

4. Leafy Greens: Oh, how I do love the emerald hue of spinach, kale, and Swiss chard. But there's more to them than their outer beauty. Leafy greens are high in vitamin K, which is important for blood coagulation, but also play a role in bone development. Greens, such as spinach, contain folate, which is crucial during pregnancy. They are also high in lutein and zeaxanthin,  carotenoids that are considered vital nutrients to protect your pretty eyes. These are just a few of the reasons you should start incorporating more greens into your diet. Try blending them into smoothies, stirring them into soups, or try my favorite massaged kale salad here.

5. Water:  Staying hydrated is especially important for super mamas like us because breast-feeding puts us at a higher risk of becoming dehydrated.  Not only does dehydration leave you drained of energy, but it can also affect your milk supply. Be sure to consume 8-12 cups of fluids per day. Water is the obvious choice but other fluids such as milk, juice and decaffeinated tea also count. I'll admit I don't love plain water. One way to spruce up a glass of water is to flavor your own with fresh fruits and herbs.  My favorite add-ins are lemon, cucumber and mint leaves. Ahhh...Take a sip and relax.

Dryer Sheets

Gone are the days that we spend the afternoon hanging our clothes outside to dry in the fresh air and sunshine. And if you live in western Washington, there are only a few short months of the year that you could actually do so. These days throwing our clothes in the dryer is much more practical and convenient, and scented laundry soup or dryer sheets provide the "freshness" that we desire.  And I have to admit, I almost always haphazardly throw in a scented dryer sheet ignoring what crazy chemicals may be lurking inside. Why? Because I love the refreshing smell. Hmm, that seems like a silly excuse now that I say it out loud. I have always known that there would be a few chemicals, but I was oblivious to just how dangerous they could be, especially to our wee ones. Now that I have one of those wee ones of my own, I decided it was time to do some investigating. 

Let's start at the beginning. What does a dryer sheet actually do? Besides adding a fresh scent, we also use them to soften fabrics and decrease static cling. In every box you'll find the same stack of slightly tacky polyester sheets. This familiar texture is caused by the added surfactant, a compound that contains a positive charge and a fatty molecule. As the surfactant heats in the dryer, the fatty substance (often a quaternary ammonium salt or silicone oil) coats your clothes making them softer, while the positive atoms aid in preventing embarrassing static. 

Now that we smell fresh and our clothes aren't clinging to us, it's easy to ignore the toxic film that coats our stylish duds. But when we wear these clothes, the moisture in our skin causes our bodies to absorb these chemicals.  And the more we perspire, the easier it is for our bodies to absorb them. Since many of these chemicals are actually solvents, they are pros at moving through cellular membranes and entering tissues of the body. 

"Yeah, yeah...but I don't see any chemicals listed on my box of dryer sheets?"

Exactly! Companies wouldn't willingly list such nasty ingredients on their product. That would make it too easy for buyers to avoid them. Cleaning products are only required to list ingredients that are active disinfectants or known to be hazardous. They get around having to list these chemicals, despite being known hazards, because regulatory agencies, such as the FDA, suggest that these chemicals are not absorbed by the skin. A complete fallacy! Yes, the toxins absorbed through our skin are in much smaller quantities than if we were to directly  ingest them through food, but still absorbed nonetheless. Think about it. We are wearing these clothes all day long and sleeping on sheets and pillow cases coated with this stuff at night. That's 24 hours of constant contact with our skin.

Here are the ingredients of Bounce dryer sheets found on the PG&P website: Dipalmethyl hydroxyethylammoinum methosulfate (softening and antistatic agent), fatty acid (softening agent), polyester (substrate carrier), clay rheology (modifier), and fragrance (link to 19 pages of chemicals that could be included in this mix). 

Dipalmethyl hydroxyethylammoinum methosulfate is rated a D+ on the EWG website, which means that it is a "high concern" and there are likely hazards to health or environment. They don't list what specific chemicals were used in the development of the fragrance but instead links to a nineteen page document of scary chemical names. Ninety-five percent of chemicals used in fragrances are synthetic compounds derived from petroleum. They include benzene derivatives, aldehydes and many other known toxics and sensitizers - capable of causing cancer, birth defects, central nervous system disorders and allergic reactions. (Neurotoxins: At Home and the Workplace, Report by the Committee on Science & Technology, U.S. House of Representatives, Sept. 16, 1986. Report 99-827)

These are only a few reasons of why intelligent consumers who wish to protect their health avoid brand name dryer sheets, laundry detergents, and even perfumes and colognes that are all made with toxic fragrance chemicals that can cause cancer, liver disorders, Alzheimer's disease and many other chronic diseases. 

What can you do instead? 

I recently found these lavender sachets at Trader Joe's and love them! They are a bit more subtle than I am used to, but add a fresh, relaxing scent nonetheless.

 

As far as the static and softness go, try wool dryer balls. My SIL bought us a 3-pack that look like billiards balls and they work great. Some people also prefer to pour a bit of white vinegar into the washing machine during the rinse cycle. Vinegar can soften clothes, has a mild anti-static effect, and can get rid of mildew. Plus, it's cheap!

In what ways have you started to detox your life? 

Zucchini Noodles with a Creamy Avocado Sauce

Oh my gosh you guys! I was so excited when I returned home from work to find my new vegetable spiralizer had arrived from Amazon. Today was quite the doozy and a cooking experiment was exactly what I needed to cheer me up! Well...that, a glass of wine, and some dark chocolate, of course. Yes, a little chocolate always makes things better. Let me give you a quick rundown of how my day started. I ran out of the house a few minutes late only to find my car would not start. So then I hurriedly tiptoed back into our bedroom to wake my sleeping hubby, but extra careful not to wake the little one. He drowsily threw on a sweatshirt and some shoes and came out to help. It appeared to be my starter.  Therefore, my hubby got right to work on my car, and I spent the next twenty minutes on the phone trying to find someone to cover part of my shift.  No such luck as we were already shorthanded. So, I jumped on the computer and helped out from home while my awesome hubby headed to the auto shop to check my starter. With one hundred and fifty-five dollars less in my checking account, I arrived 2.5 hours late to work. Thank goodness I have such awesome coworkers and that was all that was wrong with my car... this time.🎶 Just another manic Monday. 🎶

Anyways, back to that new cooking gadget. I bought the Paderno World Cuisine Tri-Blade Plastic Spiral Vegetable Slicer. It was only $26.49, had 4.5 stars, and close to 1000 reviews. And I knew exactly what recipe I wanted to try first. I packed up my round-faced little babe and headed straight for Trader Joe's where we picked up organic zucchini, cherry tomatoes, goat cheese, and dark chocolate. I then proceeded to spiral the zucchini to go with this tasty sauce recipe that I found on Oh She Glows. With the help of this recipe, a glass of wine, and a few pieces of chocolate...my evening turned out quite nicely. :)

Zucchini Noodles with Creamy Avocado Sauce

by Oh She Glows

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Ingredients (2 Servings)

• 1 medium sized ripe Avocado, pitted
• 1/2 lemon, juiced + lemon zest to garnish
• 1-3 garlic cloves, to taste (I used 3 and it was super garlicky, but if you are not a big fan of garlic use 1 clove)
• 1/2 tsp kosher salt, or to taste
• ~1/4 cup Fresh Basil
• 2 tbsp extra virgin olive oil
• 2 servings/6 oz of your choice of pasta (I used steamed zucchini "noodles")
• Freshly ground black pepper, to taste

Instructions

Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy.

When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper.

Serve immediately.

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