- Combine first three ingredients and bring to a boil in a small saucepan.
- Mix with cooked noodles of choice.
- Add 1/2 cup of parmesan cheese.

Original recipes by Chef Jordan Wagman, reprinted with permission from Sweetpea Baby Food and Organic Snacks.

“Only 25%* of parents hydrate properly,” says Dara Duff-Bergeron, mom and personal trainer. “While juggling carpool, volunteering in the classroom and taking care of a sick child, parents often forget to drink fluids and replenish lost vitamins and nutrients.”

Keeping up with the little ones can definitely be a balancing act (parents can burn up to 150-300  calories an hour chasing after their kids – about the same as a yoga class!), so it’s important for parents to find time to care for their own health by properly exercising and refueling. here are some tips courtesy of glacéau vitaminwater to help busy parents keep their health top of mind and make sure that they don’t run out of steam before the kids do this summer:

1.  get your hit of hydration. avoid the headaches and fatigue which can be caused by dehydration by pro-actively reminding yourself to get enough liquid intake. try using your child’s schedule as a guide.  for instance, when planning your day, try penciling in “hydration times” when the kids wake-up, during nap-time and in between their scheduled summer activities (e.g. day camp, play dates, summer school etc.)

2.  stock pile your energy. if you know you will be out and about, pack nutritious snacks and drinks not only in the kids’ knapsacks, but in yours as well to keep your energy and hydration levels in check.  stock up on fruits and vegetables that are high in water content (e.g. apples, oranges, cucumbers, broccoli, green beans etc.) along with hydrating with nutrient-rich beverages such as glacéau vitaminwater to help replace the liquids, carbohydrates and vitamins that are lost throughout the day.

3.  turn ‘play time’ into exercise. use your children’s activities as an opportunity to break a sweat.  play tag and push swings while at the park, run sprints on the sidelines of the soccer field, do some laps at the swimming pool or go on a bike-ride together. If you’re a newer parent, try putting on a baby carrier and doing interval training.  don’t be afraid to get creative; the most important thing is to get moving!

4.  monitor your drinking.  adults need 2-3L of fluids per day to stay adequately hydrated – and even more in extreme heat or when exercising.  nursing mothers need to be especially mindful of fluid intake as hydration is essential to milk production!  try this trick with your water bottle to help keep track: place 4-6 rubber bands on a 500 ml bottle (or 2-3 rubber bands for a 1L bottle) and remove one each time you refill your bottle.  filling your bottle with other hydrating beverages, such as glacéau vitaminwater, counts too.  once you’ve removed all your rubber bands, you know you’ve had enough fluids for the day.

5.  in utero:  a mommy-to-be? exercising during pregnancy is safe and beneficial as long as you follow the guidelines outlined by your doctor.  a good way to get your daily cardio in, whether this is your first or fourth pregnancy, is to put on your running shoes and hit the pavement for long walks.  and don’t forget to keep the hydration coming – you are drinking for two.

6.  set an example:  while the kids enjoy popsicles at the end of a summer’s day, most parents are tempted by a fruity cocktail or a cold beer.  try your best to avoid it.  alcohol is a diuretic which will cause fatigue and deplete energy.  choose healthier options that will keep you going through to baths, bedtime stories and midnight diaper changes.

Just in time for summer sports and outdoor family playtime, Glacéau Vitaminwater is now available across Canada in convenient 355ml four bottle multi-packs for a suggested retail price of $5.49.

*vegetarian times, january 1998 – 2008

The Subcommittee on Nutrition During Lactation reports:

“On average, lactating women who eat to appetite lose weight at the rate of 0.6 to 0.8 kg (1.3 to 1.6 pounds) per month in the first 4 to 6 months, but there is a wide variation in the weight loss experience of lactating women (some women gain weight during lactation). Those who continue breastfeeding beyond 4 to 6 months ordinarily continue to lose weight, but at a slower rate than during the first 4 to 6 months.”

If a mother gains weight or has stopped losing weight after the first two months, she can increase her activity level and reduce her intake by 100 calories per day. Although mothers reducing their caloric intake by 25% safely lost about one pound (.45 kg) per week without affecting their baby’s growth, according to a study by Dusdieker, nursing mothers need at least 1800 calories per day. Diets of less than 1500 calories per day are not recommended, although fasts of less than one day have not been shown to decrease milk volume.

A review article published in 1996 confirmed that exclusively breastfeeding mothers showed a greater loss of weight with a decrease in the percentage of body fat as well as hip and lower thigh circumference at three months postpartum than mothers who were bottle- feeding or partially breastfeeding.

Crash diets, fad diets and rapid weight loss present problems for breastfeeding mothers. Environmental contaminants including PCBs and pesticides are stored in body fat. Losing weight rapidly can release these contaminants into the mother’s bloodstream quickly and it was once thought that this would increase contaminant levels in her milk. Research brought to our attention after the BREASTFEEDING ANSWER BOOK was published does not demonstrate a significant increase.

It is suggested that mothers limiting their caloric intake pay special attention to eating a balanced and varied diet, including foods rich in calcium, zinc, magnesium, vitamin B6 and folate. If adequate dietary requirements are not met, calcium, multivitamin and mineral supplements may be needed. Weight loss medications and liquid diets are not recommended for breastfeeding mothers.

If a mother has a history of anorexia, bulimia or other eating disorder, she can still successfully breastfeed her baby. However, some women with a history of eating disorders experience a worsening of symptoms after birth. If a mother is suffering from an eating disorder, suggest she seek nutritional guidance as well as help in overcoming her eating problem.

Some mothers are concerned that exercise may interfere with milk production or that slightly elevated levels of lactic acid after exercise could cause negative reactions in their nursing babies. Studies have shown that exercise has little effect on breast milk. In fact, one study by Lovelady showed exercising women having a slightly higher milk volume.

Although wide publicity was given to a study which suggested that babies were less accepting of post-exercise breast milk, after reviewing this and other studies, Dewey and McCrory concluded that “altered acceptance of breast milk due to higher lactic acid concentrations post-exercise is not likely to be a problem in most cases.”

A combination of reasonable calorie reduction and regular moderate exercise will not only help a breastfeeding mother lose weight after the birth of her baby, but will also provide cardiovascular fitness.

References

• Bowles, B. et al. Pregnancy and lactation following anorexia and bulimia. JOGNN 1990; 19(3):243-48.
• Dewey, K. and McCrory, M. Effects of dieting and physical activity on pregnancy and lactation. Am J Clin Nutr 1994; 59(Suppl.): 446S-59S
• Dusdieker, L. et al. Is milk production impaired by dieting during lactation? Am J Clin Nutr 1994; 59:833-40.
• Hammer, R. et al. Low fat diet and exercise in obese lactating women. Breastfeed Rev 1996;4(1):29-34.
• Heinig, M. et al. Lactation and postpartum weight loss. Mechanisms Regulating Lactation and Infant Nutrient Utilizations 1992;30:397-400.
• Kramer, F. et al. Breastfeeding reduces maternal lower-body fat J Am Diet Assoc 1993;93(4):429-33.
• Lovelady, C. et al. Lactation performance of exercising women. Am J Clin Nutr 1990; 52: 103-1.
• Mohrbacher, N. and Stock, J. BREASTFEEDING ANSWER BOOK. Schaumburg, Illinois, USA; LLLI 1997; 371-86.
• Mussalo-Rauhamaa, H. et al. Relation between the content of organochlorine compounds in Finnish human milk and characteristics of the mother. J Tox Envir Hlth 1988;25(1):1-10.
• Subcommittee on Nutrition during Lactation, Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, Nutrition During Lactation Washington, DC: National Academy Press, 1991 p.15, 74, 140.
• Weekly, S. Diets and eating disorders: implications for the breastfeeding mother. NAACOG Clin Issues Perinat Women Health Nurs 1992; 3(4):695-700.

Last updated January 10, 2010 by jsa.

Mel Wolk, St. Peters, Missouri, USA
From: LEAVEN, Vol. 33 No. 5, October-November 1997, p. 115

We provide articles from our publications from previous years for reference for our Leaders and members. Readers are cautioned to remember that research and medical information change over time
Ed. Note: This article highlights information on weight loss while breastfeeding featured in the 1997 revision of the BREASTFEEDING ANSWER BOOK and THE WOMANLY ART OF BREASTFEEDING. Leaders will want to check both of these resources for more information on nutrition for breastfeeding mothers.

]]> http://www.urbanmommies.com/the-belly/breastfeeding-the-belly-2/weightloss-while-breastfeeding/feed/ 0 http://www.urbanmommies.com/the-belly/health-and-nutrition/making-stock/ http://www.urbanmommies.com/the-belly/health-and-nutrition/making-stock/#comments Sun, 27 Dec 2009 06:51:15 +0000 Jill http://www.urbanmommies.com/?p=6138 Too many bones and no dog to feed?  A turkey carcass that looks butchered?  Waste not, my dear.  Practice the secret of gourmet chefs everywhere.  Stock is an ideal way to extract nutrients and flavour from asparagus roots, beef bones and the parts of brocolli that people just don't want to eat.  You can do stocks of vegetables, with meat or fish, and they are very simple.  As you cook, throw 2 onions (just cut them in half - no need to chop), a few cloves of garlic, whatever bones you may have (retained turkey necks are wonderful for this), 2 carrots (no need to peel), 2 stalks of celery, and...]]> Too many bones and no dog to feed?  A turkey carcass that looks butchered?  Waste not, my dear.  Practice the secret of gourmet chefs everywhere.  Stock is an ideal way to extract nutrients and flavour from asparagus roots, beef bones and the parts of brocolli that people just don’t want to eat.  You can do stocks of vegetables, with meat or fish, and they are very simple.  As you cook, throw 2 onions (just cut them in half – no need to chop), a few cloves of garlic, whatever bones you may have (retained turkey necks are wonderful for this), 2 carrots (no need to peel), 2 stalks of celery, and whatever other veggies that you have in the fridge.  You can also throw in the potato water after you’ve boiled your mashed potatoes – again, filled with nutrients.  Simmer on the stove for an hour.  Strain, throwing away the bones and vegetables and retaining the liquid.  Season with salt and pepper.  Stock can be frozen in ice cube trays, ziplock bags, or reusable containers and used in making soups, sauces and rice.  For a more developed flavour, you can roast the bones in the oven prior to throwing them into the stock pot.  Bon Appetit!

Moolasses

1/2 tablespoon molasses
3/4 to 1 cup 2% milk

1. Pour molasses into a mug.
2. Heat milk on the stove or in the microwave, but do not boil it.
3. Stir 1 tablespoon of molasses into the milk. Gradually stir in the rest of the milk.
4. Enjoy.

Cloud-in-a-Cup

1/2 peeled frozen banana
1/3 cup 2% milk

1. Cut banana into pieces and puree in a blender or food processor.
2. Gradually add the milk while blending.
3. Puree the mixture until the banana is smooth and the milk is frothy.
4. Heat on the stove or in the microwave until warm and enjoy.

Mint Milk

1 Peppermint tea bag
3/4-1 cup 2% milk
1 teaspoon sugar or honey

1. Combine ingredients.
2. Heat (on the stove or in the microwave).
3. Remove tea bag and enjoy.

So, you need to feed your baby in public, but how can you go about it in a discreet and comfortable way for yourself and those around you? Here are some tips that can help you:

1. Know Your Rights!

B.C. and Ontario specifically outline the rights of breastfeeding mothers.

Ontario’s Human Rights Commission states that:
You have rights as a nursing mother. For example, you have the right to breastfeed a child in a public area. No one should prevent you from nursing your child simply because you are in a public area. They should not ask you to “cover up”, disturb you, or ask you to move to another area that is more “discreet”. http://www.ohrc.on.ca/en/issues/pregnancy

B.C.’s Human Rights Commission states that:
Mothers are allowed “to breastfeed / express milk on public benches such as may be found in shopping malls, museums, hospitals, public parks, restaurants, etc.;” and mothers are allowed “to breastfeed their babies while walking in stores, etc.”http://www.infactcanada.ca/B.C._HR_Policy_Procedure_Manual.htm

For the rest of Canada women are protected against sex discrimination by each province’s Human Rights Code. See the Infant Feeding Action Coalition’s website http://www.infactcanada.ca/Breastfeeding_Rights.htm

What it boils down to is that you are allowed to nurse your baby anywhere you choose to and you should not be discriminated against in any way because of it.

2. Get Nursing Clothing.

Technically, you dont need any special clothing to nurse your baby; however, there are many items you can use that will make the experience more comfortable, discreet, and enjoyable for you! If you feel comfortable nursing with regular clothing, great! But if you feel uncomfortable with exposing your belly or your breast, then nursing clothing would be a great option for you.

Here are some items that would help you to nurse discreetly in public.

• Nursing Tops – Nursing tops come in an assortment of styles and different openings for accessing the breast. Many come with a discreet under layer that keeps breast and tummy covered, exposing only the area required for nursing.

Check out BumbleWee Nursing Wear’s article on the different types of nursing top styles there are. Nursing Top Styles

• Nursing Bras – A nursing bra provides easy access to the breast without having to remove your entire bra.
• Nursing Cover – A nursing cover covers you and your baby during nursing. Paired with a nursing top, you can feel comfortable nursing your baby anywhere in public!

See BumbleWee Nursing Wear’s great article for more details on essential nursing clothing: Article – Nursing Clothing Essentials

Check out BumbleWee Nursing Wear for a great selection of nursing clothing available in Canada!

3. Practice, Practice, Practice. – Practice makes perfect! In the beginning, you and your baby are both learning how to breastfeed. To help yourself feel the most comfortable, practice at home before you try it in public. Once your baby is latched you can fix up your clothing to cover the majority of your breast so that almost nothing is left exposed. Ask a friend or your man how you look or check yourself out in a mirror.

4. Don’t Wait for the Sirens! – Feed your baby before he is starving, screaming and drawing attention. By now you probably know your baby’s schedule and hunger signs so use them!

5. Get Ready. – Get yourself ready before you pick up your baby to nurse. Undo your nursing bra and get your nursing cover and burp cloth ready. Then you can easily pick up your baby, get him latched, and arrange your clothing to cover yourself where you feel necessary. Now, you’re good to go!

6. Be Confident. – You are feeding your baby the best nourishment available. Don’t draw attention by acting nervous or trying to hide. Act like you normally would – chat, read, whatever makes you feel comfortable.

7. Be Considerate. – Be considerate to the people around you who may feel uncomfortable by your nursing. That doesn’t mean you should leave the room or feel the need to hide, and it doesn’t mean that they are allowed to ask you to leave or cover yourself, it just means to be aware. For example, if you’re in a room with a few people, you can just let those around you know that you will be nursing. This way, if they are uncomfortable with your nursing then they have the chance to leave the area.

Why Should I Nurse in Public?

I believe that all women should be encouraged to nurse in public. Why? The 2003 Canadian Community Health Survey questioned new mothers who chose not to breastfeed. The top reason for women choosing not to breastfeed was that they found it “unappealing” or “disgusting” (pg25 Breastfeeding Practice Article). Women who nurse in public would act as a role model to these women, and would inspire and encourage new mothers to feel comfortable with the option to nurse.

Breastfeeding truly is a beautiful and amazing experience for you and your baby. Hopefully these tips have helped you have the strength to feel confident with your choice to breastfeed and with nursing in public. It would be a shame for a women to choose not to breastfeed or to prematurely wean her baby because she felt self-conscious nursing in public.

by Denise Crosbie, co-founder of Bumblewee Nursing Wear

For other great breastfeeding articles, click here.

A quick reference guide (including common vitamins as well as prescriptions) developed with the National Health Service of the UK is very easy to read and is located at: www.ukmicentral.nhs.uk

Excellent information on breastfeeding and drugs can also be found at www.breastfeedingonline.com

In addition, the Motherisk website has a wealth of information on different drugs and the effects on the infant. Of note was the section on street drugs. According to Motherisk,

“Amphetamines have been detected in infant urine following maternal therapy. Nothing is known about maternal amphetamine abuse and its potential effect on nursing infants. Cocaine is excreted into breast milk in notable concentrations; infants might accumulate the drug because they are less able than adults to metabolize it. Cocaine has been detected in infant serum, and toxicity has been reported in some infants. Infants exposed to marijuana through breast milk showed a delay in motor development at 1 year old. Heroin toxicity has been observed in infants breastfed by mothers abusing heroin, but at therapeutic doses, most opioids, such as morphine, meperidine, methadone, and codeine, are excreted into milk in only minimal amounts and are compatible with breastfeeding. Phencyclidine, a potent hallucinogen, has been found in breast milk several weeks after maternal dosing. This is attributable to its long half-life; nursing mothers should be encouraged to avoid it.”

“Cigarette smoking should be minimized while breastfeeding. While second-hand smoke exposure is probably the greater concern, smoking might decrease milk supply and nicotine can be measured in breast milk.”**

The most important thing that you can do when wondering about prescription or street drugs is to be honest with your physician, or call the Motherisk phone line at

1-877-327-4636 – Alcohol and Substance
1-800-436-8477 – Morning Sickness
1-888-246-5840 – HIV and HIV Treatment
(416) 813-6780 – Motherisk’s Home Line

www.motherisk.org

** Detailed footnotes for the above Motherisk text are located on their website.

See also our article on Flu and pregnancy for more info on drugs.

-Jill Amery is the mother of two and the CEO of UrbanMommies.