Monday, December 21, 2009

Breastfeeding Resources


Breastfeeding Resources

Legislation & Advocacy

Pump Manufacturers

    Bailey Medicalmakes the Nurture III pump.
    Ameda/Egnellhas a site but there's nothing there yet!
    Aventmakes the new and very popular Isis hand-held pump.
    Medelamakes the Lactina, the Pump In Style, the Mini-Electric and other popular pumps.
    White River Conceptsmakes several breast pumps, both manual and electric.

Retailers
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Vegan Pregnancy


Super Foods for Pregnancy and Lactation

by Cathe Olson


What you eat makes a big difference in how you feel physically and emotionally while pregnant orbreastfeedingYour diet also directly affects the health of your baby.Veganwomen must take extra care to ensure they are getting the nutrients they need in order for mother and baby to thrive.

Following are foodsthat I found especially beneficial during pregnancy and lactation.

Beans and Legumes
Beans and legumes are good sources of protein, fiber,calcium, iron, thiamine, and niacin. They are a crucial part of avegetarian diet. Make a big batch of beans when you have time and freeze them in small containers. Canned beans are available also. They are just slightly lower in nutrients than home cooked due to the high heat processing. Canned beans usually contain high amounts of sodium, however. Draining and rinsing away the canning liquid will remove a lot of the sodium.

Soybeans provide more protein than any other bean or legume, making them a staple of many vegan diets. Soybeans are rich in many nutrients, including calcium and iron. Fermented soy products like tempeh or miso are especially beneficial because they contain healthy bacteria and enzymes that aiddigestion, and thephytic acidis neutralized by the culturing process.

Avoid fabricated soy foods (e.g., fakemeats, protein powders) made withsoy proteinisolates or textured vegetable protein, which are created using a highlychemical processand usually have MSG or artificial flavors added. Also, keep in mind that although soy is a great protein source, it is not the only one. Moderation and variety are important in a vegetarian diet and you shouldn’t rely on any one food for nutrients.

Whole Grains
Whole grains like brown rice, quinoa, millet, and oats supply fiber, minerals, B complex vitamins, and protein. Buy the least processed grain types you can find. Many commercially prepared grains have the germ and bran removed to increase shelf life and shorten preparation time. Even if they are “enriched,” this does not replace the nutrition that was lost in the processing.

Dark Green Leafy Vegetables and Cabbage Family Vegetables
Dark green leafy vegetables (kale,collard greens, watercress, etc.) are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotein and lutein which protect against many forms of cancer. Certain greens like spinach and Swiss chard are high in oxalic acid, which inhibit the absorption of much of the calcium and iron. Cooking helps to neutralize some of the oxalic acid.

Vegetables from the cabbage family (broccoli, brusseles sprouts, cabbage, etc.) are exceptional sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties.

Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby. Buy fresh, organic vegetables whenever possible and eat at least one serving every day.

Cultured and Fermented Foods
Naturally cultured and fermented foods contain enzymes and bacteria that help digest food and eliminate wastes. They also help build up friendly bacteria in the intestines, which is especially important after taking antibiotics. (Most hospitals give women antibiotics during labor.) Eat plenty of fermented foods during pregnancy when your digestive system may be sluggish. They can help prevent constipation and other digestive problems, and are useful in preventing and treating yeast infections.

Cultured and fermented foods include natural, unpasteurized miso, naturally fermented vegetable pickles and sauerkraut, yogurt, and Rejuvelac. Never boil these foods as high temperatures will destroy the beneficial bacteria.

Blackstrap Molasses
Blackstrap molasses contains high amounts of calcium and iron, plus magnesium, potassium, copper, and chromium. Buy organic, unsulphured molasses and use it to sweeten porridge, smoothies, and baked goods.

Nutritional yeast
Nutritional yeast is an exceptional source of almost all B complex vitamins as well as being high in protein. Look fornutritional yeast flakesenriched with vitamin B12 like Red Star® Vegetarian Support Formula. Nutritional yeast flakes can be added to soups, sauces, tofu scrambles, cereals, smoothies, and other foods.

Nuts and Seeds
Nuts and seedsare good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, chia seeds, pumpkin seeds, and/or walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted. Small seeds like sesame and flax must be ground in a coffee grinder, seed grinder, or blender in order for nutrients to be utilized. Nut and seed butters are delicious on crackers or toast or used as a dip or sauce.

Note: Allergies to peanut products affect approximately 1% of the U.S. population. Although there hasn’t been extensive research on fetal sensitization, recent studies suggest that when a pregnant woman consumes peanut products, the fetus may be exposed to peanut allergens. If there is a predisposition to allergies, the infant could develop a peanut allergy. Therefore, parents with food allergies and/or family histories of nut allergies may want to avoid peanuts while pregnant or breastfeeding. Almond butter, cashew butter, pumpkin seed butter, or tahini (sesame seed butter) can replace peanut butter in sandwiches and recipes.

Pregnancy and lactation are wonderful, special times in a woman’s life. The baby you are nurturing is truly an incredible gift, and the experience of giving birth is something you will always remember and cherish. Eating these super foods will help you to feel strong and vibrant so you will be able to make the most of this special time.

Recipes

Cashew yogurt is delicious alternative to dairy or soy yogurt. It is a good source of protein, iron, magnesium, and zinc as well as beneficial bacteria and enzymes.

Cashew Yogurt
This creamy, nondairy yogurt just takes a few seconds to mix up. The incubation period is 8 to 24 hours depending how warm you keep it.
    1 cup raw cashews
    1 cup water
Place cashews in blender and grind to a coarse powder. Add water and blend until smooth. It should have a consistency of heavy cream. Pour mixture into a jar and place in warm location (70ºF to 100ºF). Cover with a light towel or napkin. Start checking the yogurt after 6 hours. First you should notice bubbles forming. When it has formed thick curd with a layer of liquid (whey) on the bottom, cover and transfer to refrigerator. Chill for at least one hour. When ready to eat, stir the whey and yogurt together. Add a little agave nectar, maple syrup, molasses, fruit, or jam if desired. Yogurt will keep refrigerated up to a week.

Makes 2 cups

Note: Choose a place where the temperature will remain constant to incubate your yogurt. I like to fill a small cooler with warm water and place the jar in the water (make sure the water is below the level of the jar). Another good place is on top of the pilot light in a gas stove. As long as the temperature in your house is at least 70ºF, you can place the jar anywhere. Keep in mind, the lower the temperature, the longer the incubation. At 70ºF, it will take about 20 hours.

CatheOlsonis the author of the new nondairy ice cream cookbook:Lick It! Cream Dreamy Vegan Ice Cream Your Mouth Will Love, as well asSimply Natural Baby FoodSimply Natural Baby Food andThe Vegetarian Mother's Cookbook. Visit Cathe's Web site atwww.simplynaturalbooks.comand her blog athttp://catheolson.blogspot.com.
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Thursday, December 17, 2009

Want to increase your milk supply? This could help!

I got this recipe emailed to me forLactation Cookiesand I thought I would share:

Ingredients

1 C butter
1 C sugar
1 C brown sugar
4 T water
2 T flaxseed meal
(no substitutions)
2 Lg eggs
1 t vanilla
2 C flour
1 t baking soda
1 t salt
3 C Thick cut oats
1 C Chocolate chips
2 T Brewers Yeast
(no substitutions)

Preparation

Preheat oven at 375.

Mix 2 T of flaxseed meal and water, set aside 3-5 minutes.
Cream butter and sugar. Add eggs.
Stir flaxseed mix into butter mix and add vanilla. Beat until well blended.

Sift: dry ingredients, except oats and choc chips. Add butter mix to dry ingredients.

Stir in the oats and then the choc chips.
Drop on parchment paper on baking sheet.

Bake 8-12 minutes.

Enjoy!


I found even more lactation recipes online that I thought I would share:

RED DATES TEA

8 stoned red dates
50g black beans, pan-fried without oil (My confinement Nanny taught me to fry a lot & keep in an air-tight container.)
10g dried longan flesh
20g "Tong Sum" ("DangShen")
4 slices old ginger

Rinse everything and put in a crockpot (slow cooker). Put in boiling water to 3/4 full (~1.25litres of water). Simmer for about 2 to 3 hrs. Usually I put in everything (except I use cool tap water) at night before I go to bed. In the morning, it is fragrant & ready!

Sieve the tea to drink throughout the day. Can drink as often as you wish.

PAPAYA SOUP

1 white fish tail or fish bones or fish meat ~ about 1kg
100g raw peanuts ~ 1 handful?
(I use black beans now because the pediatrician advised me to avoid peanuts due to my baby's mild eczema)
1 raw or half-ripe papaya, about 1kg - cut into cubes/wedges
1 piece tangerine peel
4 slices old ginger
1.5 litres boiling water
2 Tablespoons oil

Heat oil & fry ginger slices, then fry fish in oil until brown.

Then put all ingredients into the slow cooker and simmer for about 2 to 3 hrs - generally until the soup smells really fragrant.

Then enjoy the drink!


Another way that my Mother-in-Law swears by - she says that's what the lactating mothers in her Village (in Guangzhou China) cook, is just to put "Bak Zao Yu" (Dried Octopus?) instead of the fish. Then all you need to do is to rinse all ingredients & put in slow cooker. My MIL also says to use really RAW papaya (when the sap is still "dripping" - now where would I find that, huh?).



FILIPINO SAYOTE CHICKEN SOUP
(Learnt this recipe from a Filipino Mother. Adding the Sayote to an otherwise ordinary Chicken Soup seems to make it really sweet & delicious!)

1 Sayote (or "Choyate" - can even buy from NTUC supermarket or wet markets), cut into cubes.
1 or 2 large chicken thighs (scald & rinse)
1 or 2 tomatoes, cut into quarters.
1 onion, cubed.
2 slices ginger
1 carrot, cubed.

Put all ingredients into the crockpot with Hot water and simmer for at least 2 hours. I also like to use this soup for chicken macaroni - then the older kids can also have a meal of it!


TIGER'S MILK

This recipe was obtained from the Pumping Mothers' Mailing List that I subscribe to.

1/2 cup frozen undiluted orange juice (or any fresh fruit, a couple of bananas, peaches, blueberries, strawberries),
1 cup fresh skim milk,
1-2 teaspoons vanilla extract,
1-3 teaspoons Safflower Oil.

Blend all the above in a blender.

Add:

3/4 cup instant powdered skim milk,
1/4 - 1/2 cup Brewer's Yeast (may want to start low and build-up STRONG TASTE).

Stir above mixture in 2-3 cups skim milk. Drink at least 1/2 cup at a time, at least 4 times a day.

(Brewer's Yeast is available at health food and natural stores. Also some pharmacies and grocery stores)

I haven't tried it myself. Why not try it yourself and see? One mother on my Asia Parents' List had this comment: "I've tried making this once. Not bad tasting, but I only drank for two days. Still cannot see the difference. I think you have to drink many days in order to see the result. For me, enough sleep makes much more difference."

Some mothers also say that eating flavourful foods that contain lots of spices (like in Curries), garlic, ginger, etc. seems to help. You might also want to read about the effects of the culinary spice (commonly used in Indian Curries) "Fenugreek - Overlooked but Not Forgotten" on breastmilk production.

Fennel/ Barley Water
Ingredients – half cup of pearled barley, 1 teaspoon Fennel Seeds

1. Prepare barley water by soaking half cup barley in 3 cups of water and boil for 25 minutes
2. Strain out the barley drink and add into soup
3. Pour 1 cup of barley of boiling barley over 1 teaspoon fennel seeds and steep for no longer then 30 minutes.

Tip: This combination not only increases the breast milk but also ease the afterpains and settles the digestion of the mother and baby

Seaweed Soup
Ingredients – Seaweed ( get from korean shop), Sesame Oil, Organic stewed beef / clam (you may omit for vegetarian), 4-5 cloves of garlic, beef dashida ( or beef / clam stock), Sea salt, 4-5 cups of water

1. Take a handful of seaweed and soak in cold water for about 15 mins. The seaweed will expand and soften.
2. Drain and cut the seaweed into smaller pieces
3. Pour a bit of sesame oil into the cooking pan. Heat the pan to medium and add garlic and seaweed and stir
4. Add water and beef
5. Bring all together until boil
6. Season with salt and 1 teaspoon of dashida

Tip: korean swear to this must-have recipe for increasing of milk supply. Consume twice a day to help increase milk supply.
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