Birth in Balance Blog

So today we are talking pancakes, one of my all-time favourite family breakfasts.  We call these our 'Sunday Morning Pancakes', the only morning of the week we all have a chance to sit down and relax together at the breakfast table!  This recipe is so easy and it can be varied in many ways - the type of flour you use, adding fruit and the type of fruit, whether you want more of a thick hotcake or thin crepe-type pancake.  We hope your family enjoys them as much as we do :)

Ingredients

• 1.5 cups wholemeal plain, spelt or buckwheat flour
• 2 TBS black sugar (brown or natural sugar substitute e.g. stevia, xylitol)
• 2 tsp baking powder (aluminimum free)
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1.5 cups low-fat dairy, soy, almond, oat or rice milk
• 2 free-range eggs
• 1 tsp vanilla
• 2 TBS olive oil
• Pure maple syrup or agave syrup
• Fruit i.e. blueberries, strawberries, raspberries, bananas

Method

1. Mix all dry ingredients together in a bowl.
2. Make a well in the centre and add milk gradually, stirring as you go (to desired consistency).
3. Add the eggs, vanilla and oil - whisk until mixed.  Transfer to a pouring jug.
4. Heat a frying pan and spray with oil spray.
5. Add enough pancake mix to cover the pan in a thin coating.  Tilt pan to allow an even covering.
6. You can add fruit to the pancake now if you like, just sprinkle on top.
7. Flip pancake when bubbles form all over the top and it is golden brown on the cooked side.  Cook until brown on both sides.
8. Serve drizzled with maple or agave syrup and topped with fresh chopped fruit.

* You can even use shape cutters to cut different shapes out of your pancakes, the kids will love it!

This recipe and more delicious healthy offerings can be found on our websites Recipes page.  If you have a recipe you'd like to share with us, please email us, we'd love to hear from you.

• Choose low risk foods including hard cheeses, well cooked meats and poultry, fresh, well washed fruits and vegetables, and sandwich spreads i.e. honey and vegemite.
• Avoid foods which may have higher risks such as raw egg mayonnaise, soft cheeses, deli meats, patés, etc.
• When buying lunchboxes choose ones which are easy to clean and dry. Insulated lunchboxes are a great idea, but not if they are difficult to keep clean.
• When preparing food, always practice scrupulous handwashing.
• Lunchboxes and reusable drink bottles must be thoroughly washed and dried daily. If cracked, split or crazed, replace as bugs love hidey holes.
• Ensure cutting boards, benches and utensils are clean and dry.
• Wash all fruits and vegetables thoroughly.
• Make sure lunch foods are cooked properly in the first place.
• Lunches can safely be prepared a little ahead of time provided they are kept in the fridge or frozen - leave refrigerated until just before you leave home.
• When leaving home, pack a frozen juice box, water bottle or commercial ice pack with the lunch. Place perishable foods such as cheeses and sandwiches between the frozen items.
• Lunchboxes kept inside the school bag will keep cooler longer especially if the bag is away from heat sources such as direct sunlight.
• Divide cooked leftovers into small lunch-sized portions so they refrigerate or freeze quickly.
• Make sure lunchbox foods have been well separated from other foods in the refrigerator, particularly meats, chicken and fish, the juices of which will contaminate foods which won’t be cooked before adding to the lunchbox, such as fruits.

For some healthy and fun lunchbox ideas, nutrition tips and recipes, come and join us for our Healthy Lunchboxes with love talk on Friday 16th March 10-11:30am - with our special guest Cath from Lunchboxes with Love (www.lunchboxeswithlove.com).

What is Raspberry Leaf?

The red raspberry leaf (Rubus idaeus) is a pale-green leaf produced by the raspberry plant.  The raspberry leaf has been used for centuries in traditional medicine because of its rich source of vitamins (C, E, B), minerals (calcium, iron, magnesium, manganese), tannins and as an aid for pregnant women to assist with labour.  It is also believed to:

• alleviate constipation
• ease morning sickness
• reduce the risk of miscarriage
• reduce the risk of post-partum haemhorrage
• regulate menstrual cycle and PMS symptoms
• increase breastmilk supply
• reduce fever

There is often confusion surrounding the use of the raspberry leaf during pregnancy, with the common misconception that it can help to induce labour.  Raspberry leaf contains the alkaloid fragrine, which helps to strengthen and tone the muscles of the uterus, resulting in more efficient contractions during the second stage of labour and ideally a shortened second stage.  Studies have also shown that taking raspberry leaf in the last few weeks of pregnancy can reduce the chances of needing an assisted delivery at birth (i.e. vacuum, forceps).

When and how can it be taken?

Raspberry leaf can be taken as a tea (bag or loose leaf), tablet or tincture.  There are differing ideas as to when it can be taken during pregnancy, ranging from the first trimester to the last trimester and 32 weeks.  Those that advise commencing the tea early in pregnancy recommend to drink 1 cup per day if beginning in the first trimester, 2 cups per day if beginning in the second trimester or 3 cups per day if beginning in the third trimester.  It is worth noting that the studies that have been conducted on raspberry leaf have involved consumption from 32 weeks, with no negative side-effects.

If you choose to drink the tea, it is recommended that you consume 3-4 cups per day for it to be effective.  It can be served hot or cold and sweetened with honey if desired.  The recommended dosages for tablets or tinctures will depend on the brand/strength of the mixture so follow your practitioner or product manufacturers instructions.

Raspberry Leaf Tea Bags are available to purchase from our online shop, just click on the image below to be re-directed.

So you’ve decided it’s time to have a baby, but did you know that your diet, lifestyle and environment can all have an impact on your chances of becoming pregnant?  Not only is a healthy, balanced diet essential for your general health and wellbeing, but it can also improve your chances of conception.  Research also shows that our modern lifestyle adversely affects our reproductive health.

As both parents are involved in conception, it is important that you both prepare your bodies prior to trying to conceive.  Ideally, improvements to your diet & lifestyle should be commenced at least 4 months before you begin trying for a baby.

Here are some tips to get you started:

• Consume a balanced and varied diet high in fresh fruit and vegetables, protein and complex carbohydrates
• Include foods rich in calcium, zinc, iron and folate – e.g. wholegrain breads and cereals, low fat dairy, lean meat, fish and green leafy vegetables
• Avoid caffeine, alcohol, nicotine and recreational drugs
• Lose or gain weight to maximise your chance of conception and a healthy pregnancy
• Avoid produce grown with chemical fertilizers – try organic!
• Consume lots of fresh, filtered water – ideally 2 litres a day
• Avoid food additives and artificial sweeteners
• Be aware of dosage concerns with Vitamin A (excess associated with birth defects)
• Take extra care with toxic products e.g. paints, glues, herbicides and pesticides, household cleaning products
• Decrease stress – try meditation, yoga, massage, exercise, ‘you’ time
• Get to know your menstrual cycle – this will help you identity your optimal time for conception, any irregularities and the signs of fertility your body gives you

If a major overhaul is needed, give yourself plenty of time to implement the changes.  One step at a time is less daunting!

For personalised advice on improving your fertility and pre-conception care, contact us to arrange an appointment.

If you are pregnant or have been pregnant, chances are that you would have noticed a brown line appear on your belly.  This line is known as the Linea Nigra (Latin for 'black line') and usually appears in the second or third trimester, starting from your public bone to the top of your fundus or your belly button.  This line is caused by hormonal changes during pregnancy and is darker and more noticable in some people than others (usually the darker the skin the darker the line).  But fear not, this line will fade within a few months after your baby is born.

What can I do about it?

• Sun exposure can increase the likelihood of pregnancy-related skin discolourations, so it's best to cover up when you are outside in the sun or ensure you are using a high protection sunscreen (preferrably a chemical-free variety).
• There is evidence to suggest that a Folic Acid (vitamin B9) deficiency can also contribute to pregnancy-related skin discolourations.  As Folic Acid is a water-soluble vitamin, it cannnot be stored by the body so is therefore required daily.  A good quality pre-natal supplement and a healthy pregnancy diet should provide an adequate supply of Folic Acid to yourself and your growing baby.  Good sources of Folic Acid are: dark green, leafy vegies i.e. spinach, kale, peas, broccoli, lettuce, beans, fortified breads and cereals, avocado, tomato and orange juice and wheat germ.

The mere mention of a birthday party and children everywhere will almost jump out of their skins with excitement, a reaction that is not always shared by their parents.  Nutritionally, birthday parties can be a nightmare for parents trying to encourage healthy eating, with junk food more often than not dominating the menu. 

Children develop food preferences associated with experiences.  Where they were and what they ate can create positive food associations for life.  Just think back to your own childhood, who doesn’t relate the fun of childhood birthday parties with the ‘sugar rush’ of lollies, cakes and other sugary treats? 

Although it may be tempting to restrict your child from indulging in such foods (yours truly included), it is important to keep in mind that by doing this you can actually increase your child’s desire for them.  Peer pressure can also be quite strong, even at a young age.  Consideration should be made into the way your child may be singled out others, in comparison to the nutritional impact of allowing them to occasionally consume less than nutritionally desirable foods. 

An idea you might like to try is introducing a few ‘party-type’ foods at home in a calmer, day-to-day environment.  This can reduce the positive association of these foods with the party experience and may help to stop them over-indulging on sugary foods they have not yet experienced. 

It is possible to still provide fun foods for kids at birthday parties that are more nutritionally sound than the traditional party foods.  Here are some ideas: 

• Using wholemeal bread instead of white for fairy bread.  You can also purchase additive free sprinkles for the topping.
• Substitute fizzy soft drinks with mineral water with freshly squeezed fruit juice.
• Save most of the sugary foods for the lolly bags.  Include some small toys instead of a bag filled to the brim with lollies.  Select the ‘natural’ varieties to avoid any artificial colours and preservatives.
• Fruit kebabs with a passionfruit yoghurt dipping sauce are often a favourite with the kids.
• Home-made sushi rolls.
• Make your own sausage rolls to avoid any un-necessary hidden nasties in shop-bought varieties.  You can also sneak some in grated vegies in.
• Make your own home-made chicken nuggets that are baked, not fried.
• Individual jelly cups with fresh berries.  You can purchase natural jelly varieties from health food shops and some supermarkets.
• Organic popcorn is delicious and free from any nasties, or pop your own.
• Make the birthday cake yourself – this way you know exactly what is going into it and you can use natural colours where possible.
• Cut out sandwiches with varying cookie cutter shapes to make them fun i.e. if it’s a space party use star and moon cutters.
• Mini pizzas made with homemade dough and lots of fresh toppings i.e. tomato, ham, cheese, pineapple. 

So with a little bit of time and creativity, you should have a lot of happy children, and parents at the end of the day.

We will be holding our first infant massage course for the year, the popular "Introduction to Infant Massage" course at Cronulla Central on Friday 23rd March, 2012 10-11am.  This is a great way to learn the basics of infant massage so you can get started yourself at home.

Included in the course:

• basic massage techniques
• which oils to use
• the best time to massage your baby

Cost: $29 for the 1 hour session

Classes are most suited to babies from 1 month of age to crawling.

Makes a great baby shower, or new baby gift and a fun idea for Mother's Groups.

Contact us to make a booking, or for more information: (ph) 0403 006 723 (e) info@birthinbalance.com.au

What can you do? 

To lose weight you need to balance energy intake and energy output.  Put simply, if you eat more than your body requires, it will be stored as fat. 

• Reduce energy intake – reducing the amount of fat in your diet is essential to weight loss as fat has twice as many kilojoules as protein or carbohydrates.  How do you do this?
• Reduce intake of saturated fats e.g. full-fat dairy, desserts, cakes, pastries, butter, margarine, skin on meats, fatty fried foods, fatty meats
• Opt for low-fat dairy products, grilling, boiling and steaming meats, lean meats, using non-stick pans and reducing use of margarine/butter and oils in cooking.
• Limit your intake of sugary foods and drinks as they are high in calories and low in nutrients e.g. lollies, soft drinks.
• Drink lots of filtered water throughout the day.  Often we mistake hunger for thirst.
• Slow down when you are eating and chew your food well.  Enjoy the flavours and textures.  It takes a good 20 minutes for our brain to tell our stomach we are full.
• Learn to stop eating when you are just full, not so full that you feel bloated.
• Eat small, regular meals.  This keeps your metabolism high and reduces the chance of you feeling like you are starving and wanting to binge.
• Be wary of low-fat food products as they are often in high in sugar or starch.  The calorie count of these products is almost the same as the high-fat version and you may be tempted to eat more.
• Eat plenty of fresh foods i.e. fruit, vegetables, seeds, raw and unsalted nuts.
• Cut down on refined and over-processed carbohydrates i.e. white bread, white flour, white pasta, white rice and opt for low glycaemic or high-fibre carbohydrates.
• Keeping a food diary can be an effective way to keep track of what you are eating throughout the day.  This can be a good way to make you think twice before you eat something also! 
• Get active – exercise burns the energy from the food you eat.  Exercise also increases your metabolism, which in turn speeds up the rate at which your body burns energy throughout the day.  Exercise is a great stress reliever, can improve sleep and increase your sense of wellbeing.  Aim for at least 30 minutes, most days of the week.   

And remember to think long term.  Plan to lose weight over weeks or months, not just days.  Your excess weight crept on gradually and that is the best way for it to come off.

For personal guidance on weight management and healthy lifestyle advice, please contact us to make an appointment.

Never is a healthy diet more important than during pre-conception, pregnancy and breastfeeding. One of the most important nutrients to ensure you have an adequate intake of is protein - the bodys building block. Protein plays many vital roles in the human body – energy production, growth and maintenance, hormone production, digestion, satiety, immunity and fluid, electrolyte and pH balance.

Proteins are made up of two types of amino acids:

• essential (must be sourced from the diet as the body cannot produce)
• non-essential (the body can produce itself and they can also be delivered by protein-rich foods)

The two main sources of proteins are from:

• animal sources - i.e. meat, fish, poultry, eggs and dairy
• vegetable sources - i.e. nuts, seeds, legumes, beans, tofu

Proteins vary in their ability to be digested and utilised by the body. This difference defines proteins as either ‘complete’ or ‘incomplete’. Complete proteins contain all of the required amino acids for the body to be able to digest, whereas incomplete proteins contain some of these required amino acids but not all. This is where protein combining is recommended. By combining two sources of incomplete proteins at the same meal, you then provide your body with the complete range of amino acids required. eg. tofu and seeds, beans and rice, lentils and nuts.

It is important that if you are following a vegetarian diet you are familiar with protein-combining and pay close attention to ensuring an adequate supply of protein is consumed.

* The RDI for Australian adults is based on the value of 0.75g/kg/day. This requirement increases during pregnancy and lactation to and additional: 6g/day in pregnancy, 16g day during lactation (0-6mths) and 12g/day during lactation (7-12mths).

If you would like guidance with your diet to ensure you are receiving the required nutrients for pre-conception, pregnancy and lactation, please contact us to arrange a nutrition consultation.

* NHMRC Recommended Dietary intakes

We are excited to announce our first nutrition presentation for 2012, the 'Healthy Lunchboxes (with love)' Presentation.  Come and join us for a fun and informative talk including:

• Healthy lunchbox ideas
• The importance of a nutritious breakfast
• Recommended daily serves for children < 5
• The importance of food variety and fluids
• Recipes
• Lots of practical tips and ideas to make packing your little one's healthy lunchbox easy and fun!

The fabulous Cath from Lunchboxes with Love will be our special guest and will be demonstrating some of her fantastic products to make healthy lunchbox creations that are guaranteed to be eaten! 

When: 10-11:30am Friday 16th March, 2012

Where: Meeting Room 1, Cronulla Central (opposite new library)

Cost: $15 per person

Click here to purchase your ticket

For more information: info@birthinbalance.com.au