Living Nutrition

Toddlers love to snack, so often the best way to get them to eat is to have food available  on the move, so they can explore the world to stop and eat when it suits them.  My son is now almost 18 months old, and I have discovered that having snacks available is key to ensure he gets enough to eat on any given day. Like most toddlers, he prefers to eat on the go, the world is far too interesting to take time out to sit!  This means that I need to provide him with foods that hopefully won’t make too much of a mess for me to clean up.  For a few months now, I have had a snack station in our apartment which he runs past grabbing food on the way.  Taking food out with us is important too, after an outdoor play session Kai gets hungry, so I like to take every opportunity to nourish him.

I have noticed while out and about, that a very popular toddler snack is puffed cereal. I can see why, since it’s dry, light and easy to eat. I certainly get it, as a busy parent myself, it’s nice to have an easy to go snack food for hassle free nutrition. Advertising on the packets suggest they are full of vitamins, healthy and nutritious.  This worries me.  All boxed and packaged cereals/puffs/rice cakes are  just another highly processed “food”, that is anything but nutritious.  The process to get the grain to “puff” is called extrusion.  Anything that has a light, puffed, crunchy, melt in your mouth texture has gone through this process.  As described in the  article Dirty Secrets of The Food Processing Industry for www.westonaprice.org, “Grains are mixed with water, processed into a slurry and placed in a machine called an extruder. The grains are forced out of a tiny hole at high temperature and pressure, which shapes them into little o’s or flakes or shreds. Individual grains passed through the extruder expand to produce puffed wheat, oats and rice.” The article goes on to say “Unpublished research indicates that the extrusion process turns the proteins in grains into neurotoxins. Proteins are very similar to certain toxins in molecular structure, and the pressure of the puffing process may produce chemical changes that turn a nutritious grain into a poisonous substance.”  

Even without the harmful extrusion process, grains are very hard for a toddler to digest.  I made a point to avoid giving my son Kai any grains, until after his first year. When I do give him grains now, they are more of a side dish. I much prefer to give Kai real food snacks. These are some of our favorites, his and mine:

•  Nori sheets **(not the popular individual packages – these are coated in canola oil) Read why these should be avoided in this article The Great Con-ola 
• Raw goat cheese, cut into small cubes
• Hard boiled egg, great for on the go..it’s already in it’s own package!
• Slices of  roast grass fed beef, try Applegate Organics
• Pitted olives
• Apple slices, usually served along with cheese
• Banana 
• Roasted squash & sweet potato pieces
• Pieces of vegetable frittata
• Kale chips
• Raw sauerkraut, this is especially good for snacks (for immune enhancing beneficial bacteria)

All the above can easily be eaten at home, or taken in a container for out and about. There really is no need for any puffed cereal snacks, no matter how nutritious they say they are… there is no match for real whole foods!

Smoothies are another great snack, here is one of Kai’s favorites:

•  1 1/2 cups coconut water
• 2  handfuls of spinach
  

  Kai, enjoying his green smoothie

•  1/4 cucumber
• 1 cup mixed mango & peach slices
•  1/2 avocado for creaminess (optional)
•  fresh mint sprigs (optional)

Place all ingredients into a blender and mix until smooth. Enjoy a glass with your toddler!

For more reading on feeding your toddler, this is a great and informative article – Foods To Tantalize Toddlers & Preschoolers

During my  pregnancy there was an abundance of information out there telling me what I should eat, drink and how I should take care of myself. I also had all the time in the world to eagerly search anything that came to mind about my pregnancy.  Then I gave birth. There was no longer time, or information out there telling me how I should look after myself.

The first couple of weeks were a haze, friends came and went, some kindly brought meals, and all adoring eyes were on my beautiful little boy. The first three months after giving birth are commonly referred to as the fourth trimester. It is a time when we are adjusting mentally and physically. Nutrition during this time is key.  I noticed the lack of information out there on the fourth trimester. So, I recently wrote an article for BirthWays, a great resource for parents and parents-to-be in the Bay Area.  You can read the full article here .

I list a number of foods that are important to eat during this recovery time, one of them is seaweed.  I want to share with you one of my favorite snacks made with seaweed. It is so versatile, and good not only for women in their  fourth trimester, but for everyone! Nori is high in protein and a rich source of minerals, especially iron, as well as vitamins A and C.

             Nori Wraps

• Nori Sheets
• Scallions
• Avocado
• Red pepper
• Carrot
• Sesame Oil
• Tamari Sauce
• Maple Syrup (optional)

Simply slice the vegetables and place at one end of the nori sheet, then roll them up. Mix together a splash of sesame oil, tamari sauce and maple syrup and use to dip. You can really have fun with this snack. Try spreading tahini on the nori sheet, play around with the vegetables you want to use, or add a little chicken if you have it. You can even add cooked rice or quinoa if you want. It took me less than  five minutes to prepare my lunch, how’s that for healthy fast food!

I’m British, so I know all about tea.  Although, it wasn’t until I settled in San Francisco that I started discovering the vast array of herbal, green and white teas that were on offer. Before that, as far as I was concerned, tea was black and always taken with milk. If you are in San Francisco you call it English Breakfast. But if you’re in England you call it  ”tea” and it’s offered all the time, suitable for all occasions, literally. If there is a crisis – you put the kettle on and make a cup of tea. If you are having a serious talk with a friend -you put the kettle on and make a cup of tea. If you are having a general catch up with a mate- put the kettle on and have a cup of tea… get my drift?  When my mum (English version of mom) comes to visit she gets flustered each time we go to a coffee shop and is asked “what tea do you want?”  She looks at me perplexed and says “what do they mean… I want normal tea of course.”

Around the world, tea is used as a ritualistic drink and healing tonic.  When I was pregnant I really got to know the benefits of raspberry leaf, nettle and peppermint teas. Herbal teas offer so much being rich in vitamins and minerals.  Incorporating a variety of tasty teas during the day and evening not only hydrates us, but can add to our nutrient intake.  As well as, the many specific benefits different teas have to offer. Raspberry leaf has long been touted by midwives as a toner of the womb, it is also a good source of calcium, vitamins A and C. Nettle is one of the most nourishing herbs around, it is a good source of; calcium, potassium,  iron,  vitamins A, C, K.  Nettle can have a slightly bitter taste so I find blending it with peppermint, or both raspberry / peppermint works really well. Letting a jar steep in the bright sun is a great way to infuse the herbs. 

I also use herbal teas as part of my son’s diet.  His first liquid other than my breast milk was cooled chamomile tea.  He enjoys peppermint so I often make him a blend using nettles. When he is showing signs of fussiness due to teething, I give him a blend of chamomile and catnip.  These herbs help soothe the nerves and ease the tooth pain. Chamomile is also known to promote healthy digestion and is anti-inflammatory.

There are so many herbs out there and it is fun to try new ones, or just make a brew using your time tested favorite. I urge you to give herbal teas a chance if you don’t already use them as an everyday beverage. Of course, I can’t seem to shake off my roots, and I still always start my day with a cup of good old English Breakfast!

For more information on the healing power of herbs, read:

Naturally Healthy Babies and Children, Aviva Jill Romm, MD

Wise Woman Herbal For The Child Bearing Year, Susun S. Weed

I discovered chia seeds while studying nutrition and now they are a staple in my kitchen. Most people know of chia seeds from growing “Chia Pets” as children. Who knew they are actually jam packed with protein, soluble fibre, protective antioxidants, vitamins & minerals!

The latin name for the chia seed is saliva hispanica, it is a species of flowering plant in the mint family. Traditionally it is grown in Central  America cultivated by the Aztecs, Mayas, Tehuantapecs, and other native American peoples.  They were so highly prized that they were at one point used as valuable currency. Apparently, the seeds were known for increasing endurance-  which is useful to know  whether you’re an Aztec warrior or a busy mom!  According to Spanish manuscripts, the Aztecs called chia their “running food” because messengers reportedly could run all day on just a handful.

These wonderful little seeds  have the highest known level of essential omega-3 alpha-linolenic acid, more protein, energy and fiber than any other whole grain. They are an excellent source of calcium, phosphorous, magnesium, potassium, iron and zinc. Chia seeds are loaded with antioxidants, they have among the highest antioxidant activity of any whole food– even more than fresh blueberries.  They are safe for just about everyone to eat, as there are no known allergies to chia seeds.  Chia do good stuff for the body, like keeping blood pressure and blood sugar under control. They are also a hydrophilic and can absorb more than 12 times its weight in water. This makes it especially helpful in maintaining body hydration.

Due to  the unique way they break down in the digestion system, chia seeds may help slow the conversion of carbohydrates into sugar in the stomach.  A 2007 study of 20 diabetics showed some impressive health benefits. Patients who ate up to four teaspoons of chia seeds every day for three months reduced their blood clotting factors by 20 percent; reduced markers for inflammation by 30 percent; increased the levels of essential omega-3 fatty acids by 80 percent; dropped six units in systolic blood pressure.
To get an idea of how chia seeds are broken down, simply place a spoonful of them into a glass of water. After about a half an hour, you will notice the seeds have broken down and bonded with the water to form a thick gel. In the stomach, this gel creates a physical barrier between carbohydrates and the digestive enzymes that break them down —effectively slowing down the conversion of carbohydrates into water.

Yet another great thing about chia is that they are so versatile and easy to incorporate into our daily diet. You can sprinkle them over cereal, use them in salad dressings, smoothies and dips. I tend to soak a couple tablespoons in coconut water overnight and have the refreshing gel in the morning.

Try this recipe for Chia Pudding:

1/4 cup whole chia seeds (use more for a firmer consistency)
1 cup almond milk (or other non-dairy milk)
1 banana (optional  if your milk is unsweetened)
2-3 dates, pitted (optional  if your milk is unsweetened)
a few dashes cinnamon
a pinch of salt

Place the chia seeds in a bowl or covered container.  If using the banana and/or dates, blend them in a food processor/blender with the milk, cinnamon and salt.  Pour this mixture over the chia seeds and stir well.  Let it soak on the counter for at least 10 minutes until thickened, or cover and soak in the fridge overnight.  Stir again before serving and top with fresh fruit and another dash of cinnamon or spices.

So simple and so good! ChChCh… Chia!

For more information on the benefits of chia seeds I recommend James F. Scheer’s The Magic of Chia: Revival of an Ancient Wonder Food (2001)

At last! There is now government data that proves raw milk is safe, check out this press release from Weston A Price Foundation.

Whole milk, in it’s unprocessed form is health promoting and provides us with high amounts of   vitamins C, D, A, B12 and B6, it supports our immune system and is full of goodness.

Ever wondered why there are so many people with allergies to milk? Pasteurization destroys beneficial enzymes, including lactase which is required by the body to digest lactose. It diminishes the vitamin content and destroys vitamins C, B12 and B6. So what started out as a healthful beverage turns into another highly processed food that has been tampered with for our supposed benefit.

When I learned the big differences between regular pasteurized milk and raw milk, I made the switch. I drank raw milk throughout my pregnancy, and my 11 month old son enjoys raw goats milk.

We are lucky in California to be able to buy raw milk in our markets. It does have a higher price tag, but as is true with so many things, you get what you pay for. I find that instead of buying 2 quarts of regular milk per week, buying one quart of raw milk is enough for me. Even if you cannot find raw milk in your area, most stores sell raw milk cheese which are preferable to pasteurized cheeses for the same reasons.

When buying regular milk, it is important to note that vitamins A and D are fat soluble, so it’s best for your health to avoid fat free dairy. Even if fat free milk is fortified with those vitamins, your body won’t be able to absorb and utilize them as it needs the fat to do so!

Enjoy this quick pick me up recipe adapted from Peggy O Mara at Mothering magazine  -www.mothering.com

Mama Nog -

1 Cup raw milk (you could also use almond milk)

1 raw egg (pastured)

1 tbsp blackstrap molasses

1 tbsp nutritional yeast

1 tbsp raw honey

Blend all ingredients together and enjoy!

For more information on the benefits of raw milk go to www.realmilk.com and www.westonaprice.org

Broths made from bones have been used  throughout human history.   Nearly every traditional society boiled bones of meat-giving animals to make a nourishing broth.   

I consider myself lucky to have grown up watching my mother and grandmother prepare traditional meals from scratch. Stews, roast meats, jams and chutney were staples as leftovers were always used in creative ways.  Homemade broths were also a staple and made frequently, usually with leftover bones from the Sunday roast dinner.
The rewards of homemade broth are plenty. Bone broth is extremely nutrient dense and according to many specialists, it can be helpful in treating over 50 diseases ranging from things like inflammation, hypertension, fatigue, depression, hyper activity, diabetes and food sensitivities.

Unfortunately, broth making has become a thing of the past. More and more people use commercially  prepared broths or stock cubes and homemade is fast becoming a distant memory. We are all too busy to make our own, and the lure of convenience nearly always wins.

Commercially prepared broths are  inferior to homemade in many ways. Quality cannot be assured and even organic broth lacks the essential qualities that homemade broth offers. Traditionally made broth uses bone and cartilage from pasture raised animals.  It produces a gelatin rich, flavorful base for soups, sauces, gravies as well as providing a cooking medium for grains and vegetables.

Gelatin has many beneficial effects.  It is a great aid to digestion and has been used  in the treatment of many intestinal disorders including hyper acidity and Crohns disease.  As well as, diseases of the blood, diabetes and cancer. Even when no other food is tolerated, such as in illness, or with cancer treatments, patients often do better when gelatin is added to the diet. In Traditional Chinese Medicine, gelatin is classified as a tonic herb, specifically used to tonify the blood.

Making your own broth is really easy and very cost effective, using the leftover bones from a roast meat and whatever vegetables you have in the fridge couldn’t be simpler. The pot simmers on the stove for hours so there is no need for constant checking, you can do other things!

I prefer to buy my meat directly from the farmer, that way I can be sure of the quality and healing benefits. You can also buy chicken with its head and feet still on, which is great for providing that extra gelatin.  Using vinegar in the water to soak bones before cooking helps draw all those beneficial minerals into the finished broth. The recipe below uses chicken, but you can easily substitute beef bones or lamb bones too.

Pastured Chickens make excellent broth! These chickens are from Riverdog Farm.

BASIC BONE BROTH (From Nourishing Traditions Cookbook by Sally Fallon)

• 1  whole chicken (feet and head of chicken are optional)
• 2 tablespoons apple cider vinegar
• 4 quarts cold filtered water
• 1 large onion, coarsely chopped
• 2 large carrots, coarsely chopped
• 3 celery sticks, coarsely chopped
• 1 bunch fresh parsley

You can either roast the chicken prior to making the broth, and use the leftover bones or cut whole chicken into pieces and put into a large pot.  Place all ingredients into a large pot except the parsley and let stand for 30 minutes.  Bring to a boil and remove the scum that rises to the top. Continue to simmer for 6 to 24 hours.  About 10 minutes before the end of cooking, add the parsley. Strain the broth into a large bowl and cool in your refrigerator until the fat rises and congeals. Skim off this fat and transfer the broth to containers you want to store it in. Use the broth as a basis for nourishing soups or use to cook rice, quinoa and stews.

I use ziplock freezer bags and store them in the freezer, using 2 cups per bag. I usually get 12 – 14 cups.

* If you use beef bones, use approximately 4 pounds  along with 2 pounds of browned rib bones*

For more information on the healing power of broth read this article on Weston A. Price Foundation website.