I have to be honest with you.
I have been feeling rather unmotivated lately.
Perhaps it's the weather.
Perhaps it is the lack of sleep combined with a very busy schedule.
Regardless of the reason, the feeling is present and hangs over me with every step.
Until today.
Like any challenge or obstacle we face, it's all in your head.
So, I am going to change my perspective.
I am going to take control.
motivation
Thanks again to Andrea Miller, Registered Dietician for this weeks Nutrition Tip!
Oh for the love of coffee! (or tea, if you are like me!)- but how much is safe while you are breastfeeding?
Caffeine is a chemical that is found naturally in the leaves and seeds of various plants. Natural sources of caffeine include coffee beans, cocoa beans, kola nuts, tea leaves, yerba mate and guarana.
Caffeine excites the central nervous system. It also improves alertness for short periods of time.
Some people are more sensitive to caffeine than others. For these people too much caffeine can cause: trouble sleeping, anxiety, irritability, nervousness, rapid heart rate or headaches. Caffeine in breast milk can cause similar symptoms in your baby.
Up to 300mg of caffeine, daily is considered safe, while pregnant or breastfeeding. This is the equivalent of 2 8oz cups of coffee or 6 cups of black tea!
The chart below provides caffeine content of some common foods and beverages! Choose carefully.
Caffeine in Foods and Drinks
Food or Drink Amount of Caffeine (mg)
Coffee (6 oz/200 mL)
Percolated 72-144
Filter drip 108-180
Instant 60-90
Tea (6 oz/200 mL)
Weak 18-24
Strong 78-108
Iced Tea (sweetened) 15-67
Some varieties of pop (one 12 oz can /355ml) 28-64
Chocolate bar (2 oz/60 g)
Milk Chocolate 3-20
Dark 40-50
If you are a tea drinker, be careful of some herbal teas!
Some herbal teas, such as Chamomiles, aren’t good to drink when you’re pregnant or breastfeeding.
Herbal teas generally considered safe if taken in moderation (2 to 3 cups per day): citrus peel, ginger, lemon balm, orange peel, rose hip.
Avoid teas with Aloe, Coltsfoot, Juniper Berries, Pennyroyal, Buckthorn Bark, Comfrey, Labrador
Tea, Sassafras, Duck Roots, Lobelia and Senna Leaves.
For more information please contact Andrea Miller
It was a little wet and dreary out this morning, but I was so pleased to see that some of you were able to brave the rain. We found a sweet little spot that provided us with plenty of coverage to keep us warm & dry.
As I look out my window this afternoon, the sun is trying to peek through the cloud cover. I don't see any rainbows outside, but I plan on making one today for my lunch!
Special thanks to Your Green Baby for this weeks tip and recipe:)
Eat a rainbow every day. Include fruits and vegetables of different colours to get the maximum benefit of phytonutrients.
Recipe
Meal Sized Salad
Layer spinach, chopped red cabbage, grated carrot, grated beet, sliced avocado, cherry tomatoes, sprinkle with pumpkin and hemp seeds, add a tablespoon or two of hummus on the side, a pickle and a little sauerkraut. Add dressing and enjoy!
For many, myself included, staying hydrated is a daily challenge! Thankfully, Andrea Miller RD is here with some great ideas to help us all increase our H2O.
Getting enough to drink can be tough under usual circumstances- this can become even more difficult while breastfeeding. Factor in warm weather, and regular outdoor activity and it becomes more challenging and even more important.
Here are my tips to hydrate while breast feeding and staying active:
- Aim for 3 liters (12 cups) of fluid each day
- Divide the 3 liters in thirds- 1 liter in the morning, 1 liter in the afternoon, 1 liter in the evening
- Drink every time you breastfeed- a glass of milk, juice, a tea or coffee (we’ll talk caffeine next time!), lemonade, iced-tea, soup, even fruit counts!
- Carry water or other fluid with you when you go out
- Keep a water bottle or two in the car, stroller, baby bag etc.
- Drink 250-500ml (1-2 cups) fluid, preferably water, 1 to 2 hours before you exercise (increase this amount by 50% if you are exercising outdoors in warm weather).
- Carry water with you during exercise; sip during your workout
- Choose milk (including chocolate milk) as your after exercise beverage; you will replace lost fluids, carbohydrates, and protein.
- Remember high fluid foods help to meet your fluid requirements: soups, smoothies, yogurt, puddings, fruit, frozen yogurt and frozen juice bars!
- Choose a sports drink when:
- You are doing intense exercise over a longer (more than 60min.) period of time
- The weather is hot and humid
Try not to rely on soft drinks, energy drinks or alcohol as a means of meeting your fluid needs.
Do not rely on your thirst to tell you when you need to drink; fluid needs can vary from person-to-person. Listen to your body, adjust your intake based on your activity level, the weather, how frequently you are breastfeeding and your personal sweat rate.
Bottoms up!
Hey Mavens,
It's a little gloomy and dreary today, so I thought it would be a great opportunity to share another Video Workout to help support & encourage you to keep moving.
This video demonstrates a few exercises and the modifications for Advanced, Intermediate & Beginner (shown in that order). Have a peek and choose the option that best suits your needs & abilities.
Always remember to start with a warm up for 5-7 minutes. When I am at home I like to crank up the tunes and have a dance party as my preferred warm up :)
There are 5 different exercises demonstrated. Try to do each one for 1 minute and then immediately move into the next exercise. Rest for 1 minute after each set (work 5 minutes, rest 1 minute). Repeat for a total of 3 sets. Follow with a warm down and stretch.
Bonus Video Workout
Special thanks to Kim Corrigan-Oliver of Your Green Baby for this weeks nutritional tip and recipe!
Tip:
Include healthy snacks in your day to keep blood sugar levels stable and energy levels up.
Recipe:
Granola Bars
½ cup brown rice syrup
1tsp vanilla
2 tbsp coconut oil
¼ cup nut or seed butter
1 cup cereal flakes (any whole grain flake)
½ cup rolled oats
½ cup brown rice crisp cereal
½ cup dried fruit (raisins, dates, apricots, cranberries, blueberries, cherries, etc)
¾ cup coarsely chopped nuts and seeds, any combination (almonds, cashews, sunflower seeds, pumpkin seeds)
Gently heat syrup, vanilla, coconut oil, and nut or seed butter in a large sized sauce pan until melted; stir in remaining ingredients and then pat into an 8 inch x 8 inch pan.
Refrigerate at least 1 hour and then cut into squares or bars.
Again, thank you to Andrea Miller, Registered Dietitian for this weeks nutritional tip!
Eating well after having a baby is a challenge for many reasons: fatigue, time (or lack of!), a shortage of hands to prepare meals, did we say time!
Here’s a tip to help you get more of the fruit and vegetables that you need every day.
Eat a rainbow a day. Try to get something red, orange, yellow and green every day.
Red: slice tomatoes in your scrambled eggs; slice a red pepper, put it in a container in the fridge and grab a slice or two each time you open the fridge; buy a mini watermelon- cut it up before you put it away- share a few chunks with your older children at meal and snack time.
Orange: buy the easy-to-peel clementines; peel two or three at a time, leave them in a bowl on the counter for easy access; crunch on a baby carrot or two while preparing lunch and dinner.
Yellow: buy frozen mango- make a quick smoothie with mango and low fat yogurt or skim milk; keep bananas handy for trips in the car, a perfect snack after a work-out and to slice on top of cereal or toast and peanut butter.
Green: think leaves- keep pre-washed, pre-mixed salads on hand- add a few leaves to sandwiches and wraps; buy cut up raw broccoli (fresh or frozen)- add it to the pot when cooking rice or pasta- fewer dishes to wash and your veggies and grain can be enjoyed together!
Aim for two to three fruit and two to three veggies each day- store them pre-cut in see through containers within easy reach in your fridge (not in the crisper drawers); choose fresh or frozen fruit or veggies; add fruit and veggies to salads, cereals, soups and stews.
Have a colourful day!
