Looking for a tasty take on ranch dressing? Try out this avocado based salad dressing that has that same creamy texture of ranch dressing, but full of healthy fats and vitamins. Avocado Salad Dressing 1 large avocado 2 teaspoons fresh lemon juice 1/2 cup greek yogurt 1 teaspoon hot sauce 1/4 cup extra virgin olive oil 2 garlic cloves 3/4 teaspoon salt You can use an immersion blender or regular blender. Make sure it is well mixed. It will have a slightly green colour when finished and a thicker consistency than ranch dressing from the store. If you want a more liquid dressing you can always add a little more olive oil or use less avocado. Add to your favourite salad or may be try it out as a raw veggie dip. Either way, have some fun and experiment with it. Enjoy! References: http://www.facebook.com/bemorefitness
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On average, 10-12 pounds are lost immediately after delivery and another 5 pounds is lost a week after. The rest of the weight that is normally gained during pregnancy will gradually fall off over the post-partum months. However, the issue is when women gain a little (or a lot of) extra weight—I’ve seen women gain upwards of 60 lbs, which is well beyond the expected gain! Getting back on track is possible to do in a way that is not too stressful for you or for your baby. In general, a safe weight-loss goal beginning 6 weeks after birth is to lose 1 pound per week, which should generally be achievable with a good diet and moderate exercise. Things to consider when striving for healthy weight loss: Breastfeeding · Breastfeeding is a helpful tool because your body’s fat stores will be used for making breast milk. So not only do you get all important bonding time with baby through breastfeeding, but those calories are being used to nourish him/her. Nutrition · Good nutrition is important for continued reproductive health, adequate breast milk production for those breastfeeding, emotional wellness, regaining strength and energy, and so many other things. · Many cultures feed the mother nourishing foods to rebuild her blood and impart strength and energy. From a Traditional Chinese Medicine perspective, cold foods are avoided and warm, simple soups and stews are prepared that contain grains such as rice and barley, small amounts of meat, and root vegetables. Chicken and eggs are also commonly given foods. · Nutrient dense foods are best, like a yogurt smoothie with fresh fruits or vegetables gives you protein, minerals and vitamins. · Protein: needs aren’t increased from pregnancy to lactation, in fact they may be slightly less. Nevertheless, be sure to eat high-quality protein foods, including beans, legumes, tofu, nuts and seeds, and lean meat. · Carbohydrates: complex carbohydrates found in whole grains are best, such as: whole wheat, brown rice, millet, buckwheat, barley, oats, and quinoa, among others. · Vitamins and minerals: several servings of fruits and vegetables daily, along with nuts and seeds, whole grains and some dairy products should provide ample nutrients for you and baby. Although whole food nutrients are best, if you’re really busy and just cannot eat as well, a supplement like a good multivitamin can be helpful. · Fats: Healthy fats are important for maintaining breast milk and for your baby’s growing brain. Nuts and seeds, avocados, fish, and olive oil all contain healthy fats. If you use a fish oil product, using one that is higher in DHA while your baby is under 2 years is beneficial because they need more DHA than EPA for brain growth and development. Flaxseed oil (1-2 tbsp daily) and evening primrose oil (1500-2000 mg daily) can also be used as supplemental sources of essential fatty acids. Butter can be eaten in moderation, and always choose butter over margarine. · Water: not only will drinking plenty of water help with breast milk supply, it also prevents fatigue, depression and constipation. Ten 8-ounce glasses of water each day is recommended while breastfeeding. Keeping water in easy to reach places and packing a water bottle in the diaper bag can be helpful ways to remind you to get your water intake. Note about dieting/ severe caloric restriction: the postpartum period is not the time to be worrying excessively about counting calories and losing large amounts of weight. The safest and easiest way to lose the extra pregnancy weight is to establish a healthy diet that maximizes nutrients and minimizes empty carbs, unnecessary fats and sugars (eg. chips, pastries, desserts.) Don’t Compare Yourself to Others · We all are guilty of comparing ourselves to other women. However, worrying that you aren’t losing your weight after birth as fast as the woman next door is not going to be helpful. Stress causes the release of stress hormones like cortisol, and too much cortisol will hinder any weight loss efforts you might try. Seek Professional Help · The best time to talk to your ND, midwife, or OB/GYN is before birth. Your regular check up is a time to check in on your weight gain to make sure it’s within the recommended range. You can still talk to your health care provider after baby is born about your weight loss goals. Everyone is unique and has different rates of metabolism. They will be able to let you know if you have gained more weight than recommended during pregnancy and help monitor you as you work towards healthy weight loss. Ask for Help · Feeling overwhelmed trying to care for a new baby and yourself? Don’t be afraid to ask for support. Ask your Mom if she can help you make a few freezer meals that you can thaw and heat up on another day. Ask a friend if they’ll watch the baby while you make some healthy snacks. You don’t have to do everything on your own. Note: Specific treatment suggestions are best discussed with your Naturopathic Doctor as each person is unique! References: Romm, A. (2002) Natural Health after Birth. Healing Arts Press. Pitchford. P. (2002) Healing with Whole Foods: Asian Traditions and Modern Nutrition. (3rd Ed.) North Atlantic Books. So many considerations go into preparing a meal. For many, especially in a time when the economy is uncertain, concerns about your grocery budget can trump the concern for eating healthy. If you take a little time to plan and prepare you’ll find you can put together highly nutritious meals, even on a tight budget. If you're interested in reading the rest of the article you can access it on Alternatives Journal. Craving something chocolate and sweet but still has a twist of healthy to it this holiday season? Why not try out this Avocado Chocolate Pudding recipe. Great as a quick whip treat for yourself or double up the recipe to have enough for a party. Also works great with the kids with very picky taste buds. Recipe for Avocado Chocolate Pudding Ingredients 2 Tbsp cocoa powder 1 Tbsp virgin coconut oil 2 avocados 1/4 cup agave syrup, maple syrup, or honey (or any combination thereof) 2 tsp vanilla extract Feel free to play around with the recipe. For example, if you like a little extra spice then add a small amount of cayenne pepper. Found a unique combination you really like? Leave your recipe alteration successes in the comments. The world today is full of toxins and chemicals. There have been reports based on data collected that in every human being alive, no matter where they live, they have at minimum over 250 chemicals in their tissues. That’s a lot of chemicals, and that’s supposed to be the conservative estimate. Why do toxins matter? The amount of toxins we are exposed to matters, because our toxic load can have a very profound effect on the physiology of our body. Noticed how more children are being diagnosed with ADD/ADHD? Studies show 82% of children are exposed every week to one or more ingredients with the potential to harm the brain and nervous system (EWG, 2013). If you harm the brain and the nervous system, there is going to be a change in a child’s behavior and their ability to focus. These effects can be more pronounced in children because their bodies are developing and growing, but this does not mean that adults are unaffected by these levels of chemicals. Thyroid dysfunction and disease for example has become more common, particularly in women. According to a 2006 report by the National Academy of Sciences/National Research Council (NAS/NRC) fluoride was identified as a potent hormone disruptor that may affect normal thyroid function. The potency of fluoride is illustrated by the fact that until the 1970s, European doctors used fluoride as a thyroid-suppressing medication for patients with over active thyroid (hyperthyroidism). Today, people living in communities with fluoridated tap water are ingesting doses of fluoride that fall within the range of doses once used by doctors to reduce thyroid activity in hyperthyroid patients (NRC 2006). Almost every system in our body can be affected by chemicals. Other common conditions that have links to toxin levels include:
What can we do?
This may sound like a hopeless situation that we can do nothing about, but that simply is not true. Even one person, has the ability to change the world around them. The following are some suggestions for making a difference: 1. Eat Organic The power of your purchases makes a bigger difference than you think. When you make the choice to buy organic, you’re sending the message that your health is important to you and you want things to change. The more people there are making this kind of stand, shows the policy makers that organic and toxins is an issue people care about so they should too if they want to get elected to office. If budget is a concern, look for the deals and prioritizing your organics. Look at the Environmental Working Group’s Clean 15 and Dirty Dozen list as a starting point: http://www.ewg.org/foodnews/. 2. Use Environmentally Friendly Products There are many commercially available products that use no chemicals in their cleaning products. Consider replacing your soap, cleaners, and laundry detergent with more environmentally friendly counterparts. It's also easy to make your own, and there are many recipes easily available online using ingredients you probably already have in your cupboard. 3. Check Your Cosmetics/Personal Hygiene Products Many cosmetics and personal grooming products have all kinds of chemicals and toxins as their ingredients. Look at the labels on your products and consider buying from sources that do not use these chemicals. Environmental Working Group is a good source for checking your cosmetic products for dangerous chemicals. 4. Petition Your local Government Representative Things don’t change unless we indicate to our government officials that an issue is important to the public at large. If you want to see Canada making tougher policies on how much pesticides and chemicals can be used on your food and in your products, you have to make sure that your local representative knows about it. Whether it’s writing a letter or organizing an event, just standing by and waiting for someone else to do something is not going to make a change. Resources: Environmental Working Group. 2013. Dirty Dozen Endocrine Disruptors. www.ewg.org/research/ dirty-dozen-list-endocrine-disruptors. National Research Council. 2006. Fluoride in Drinking Water: A Scientific Review of the EPA’s Standards. http://www.nap.edu/catalog.php?record_id=11571 |
Sarah Connors
I am a Naturopathic Doctor and Doula providing care in the Kitchener-Waterloo area. I have a passion for helping people with their health issues and improving the birth experience for Moms, and their babies. I also have a life long love affair with soccer, curling, and the alto saxophone. Archives
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