Stop and call your Dr. if while exercising you...

Just a reminder to ALWAYS listen to your body! If doing any exercise even walking and you experience any of the following stop and call your midwife or physician ASAP

Any of these symptoms could mean you've put too much stress on your body:

• Vaginal bleeding or leakage of fluids
• Difficult, labored, or uncomfortable breathing
• Heart palpitations or pain in your chest
• Headache, nausea, or vomiting
• Dizziness or fainting
• Sudden change in temperature, clammy hands, or overheating
• Swelling or pain in your ankles and calves
• Decreased fetal movement
• Blurred vision
• Pain in your abdomen

Coconut Oil Critical for Mom & Baby

Why Coconut Oil Is So Good For Pregnant & Nursing Mothers

I couldn't have said it better myself so I an re-posting this article from modernmom.com 

By Susan O'Brien 

Coconut oil contains large amounts of lauric acid, a powerful anti-microbial fatty acid that protects the immune system of the fetus and newborn. Pregnant and nursing mothers should eat coconut oil to increase the quality of the womb environment and breast milk”

- Dr. Claudia Pillow

Have you ever noticed how much a coconut looks like a female human breast? (Insert immature schoolboy snicker here.)

Probably not, but think about it - these miraculous fruits given to us by nature resemble the human breast for a reason. They contain life-giving properties for nursing mothers and their infants. Now, I know that not all mothers can successfully breast feed, but for those of you who have breastfed before, lets admit it: it's HARD WORK!

The sore nipples and the painful engorged breasts, not to mention the aftermath - for those of you who have breastfed you know what I’m talking about here - the post nursing “droop." All the pain and “droop” was worth it, but I wish I had known back when I was nursing how I could have supplemented my diet with coconuts to give my baby even more nutrition and protection.

There has been a lot of research lately discussing how the environment of the womb can affect the long-term health of the baby with respect to autism, allergies, asthma, food sensitivities and other chronic conditions. Coconut oil provides pregnant moms with a vital combination of vitamins, minerals, fats and proteins that are so good for their babies. That's also why infant formula usually contains coconut oil.

According to Claudia Pillow, PhD:

"A healthy diet contains mixtures of saturated, monounsaturated and polyunsaturated fats. The unique composition of human breast milk contains about 45 to 50 % saturated fat, about 35% unsaturated and 15-20%polyunsaturated. Lauric acid and capric acid comprise about 20% of total saturated fatty acids found in breast milk. Lauric and capric acid have potent antiviral, antibacterial, and parasiticidal (kills parasites) properties that support the immune system. These fatty acids offer the nursing infant protection from illnesses, viruses such as herpes and HIV, protozoa such as giardia lamblia, and bacteria such as chlamydia and heliocobater.

Coconut oil is high in saturated fat (but not cholesterol since it is from a plant) containing about 50% lauric acid. Other components of coconut oil include capric acid, caprylic acid, tocopherols and tocotrienols. (Vitamin E lipids that act as potent anti-oxidants that can help maintain healthy cell structure and function). A study published in the American Journal of Clinical Nutrition has shown that lactating mothers who eat coconut oil and other coconut products, have significantly increased levels of lauric acid and capric acid in their breast milk, creating milk rich in health promoting nutrients. Coconut oil is easy for an infant’s immature digestive system to absorb and utilize. It also provides energy in the form of medium chain fatty acids to help the baby grow and develop properly.

According to the research, when a lactating woman adds foods rich in lauric acid to her diet, the amount of lauric acid available in her breast milk increases substantially to levels three times the original level and nearly double the amount of capric acid. A single meal of coconut oil can significantly affect the breast milk fatty acid compositions for 1 to 3 days with the maximum increase occurring during the first 10 hours. This data supports the hypothesis that diet directly affects the quality of human milk and possibly the womb environment.

Pregnant and nursing females store fat to assure successful lactation. Any lauric acid and capric acid in the diet becomes part of the adipose fat stores. The milk fat of a lactating mother is made up of these stores as well as her current diet."

What this means is that a mother's diet while lactating directly affects how quickly she sheds pounds once she stops breastfeeding. And since nursing mothers especially need fat in their diet, the trick is making sure it's the right kind of fat. Coconut oil is an excellent source of fat since it is a medium chain fat as opposed to animal fat which is long chain and much harder for the body to break down. Long chain fat stores will linger a lot longer on our thighs and hips than medium chain fats like coconut oil, which quickly convert to energy.

This is why it's so important for pregnant and nursing women to eat a healthy diet- one based on whole foods: vegetables, fruits, nuts, seeds, lean protein and raw coconut oil!

Ginger Based Recipes for Mommy's Tummy

Ginger and Cilantro Baked Tilapia

serves 2 (recipe from kitchn.com)

1 pound domestically farmed tilapia fillets
Kosher salt and freshly ground pepper
3 garlic cloves, peeled and smashed
1 inch fresh ginger, grated, about 1 tablespoon
1 jalapeño pepper, roughly chopped (optional) - leave out if your have heartburn/acid reflux
1/3 cup roughly chopped cilantro leaves
1/4 cup white wine
2 tablespoons soy sauce (aim for gluten-free/low sodium)
1 teaspoon sesame oil
Scallions, chopped for garnish
Extra cilantro, to garnish

Heat the oven to 475°F. Pat the fish dry, season lightly with salt and pepper, and lay in a 9x9-inch or 8x8-inch ceramic or glass baking dish.

Put the garlic, grated ginger, chopped jalapeño, and cilantro in a small food processor with the white wine, soy sauce, and sesame oil. Whir until blended. (Alternately, you can finely chop or mash the aromatics in a mortar and pestle, then whisk together with the liquid ingredients.)

Pour the sauce over the fish, rubbing it in a little. Bake for 8 to 10 minutes, or until the fish flakes easily and is cooked through. It will be very moist and even a little gelatinous, still.

Serve immediately over brown rice, quinoa or orzo, garnished with the additional scallions and cilantro.

Lime- Ginger-Grapefruit Juice (great immune booster!)

• 
• 3 tbsps cane sugar (natural) or stevia to keep your calories/sugar grams lower
• 2 tbsps ginger (peeled then grated)
• 1 cup water (or use club soda for a fizzy version)
• 12 cup fresh lime juice (2 juicy limes)
• 1 13 cups grapefruit juice (fresh, 2 juicy grapefruits)

Stir Fry Ginger Beef

• 2 Tbsp unseasoned rice vinegar
• 5 Tbsp South River Miso or umeboshi vinegar or soy sauce (but limit soy while pregnant)
• 1 Tbsp honey
• 1 Tbsp peeled, grated fresh ginger
• 1 teaspoon chile pepper flakes
• 1 teaspoon ground cumin
• Note: umeboshi itself contains high amounts of alkaline minerals such as iron, calcium, manganese, potassium. Pregnancy tends to cause more acidity int eh body to umeboshi may help rebalance your pH. 

Beef and stir-fry

• 1 1 1/4 to 1 1/2 lb top sirloin steak - grass fed- hormone free! (good for iron building while pregnant)
• 1 Tbsp corn starch
• 2 Tbsp vegetable oil (preferably peanut)
• 1 Tbsp sesame oil (optional)
• 3-4 green onions, cut on a diagonal, 1/2-inch apart, including the greens
• 2 cloves garlic, thinly sliced
• 2-3 hot chiles, preferably red serranos, seeded, sliced
• 1-inch nob of ginger, peeled, cut lengthwise into matchstick shapes
• 1/2 cup loosely packed, chopped cilantro

1 Chill the steak in the freezer for 30 minutes before you slice it, this will make it easier to cut in thin slices. Slice the steak first crosswise in 1/2-inch thick slices. The cut each slice lengthwise into strips.

2 In a medium bowl, whisk together the marinade ingredients; the soy sauce, vinegar, grated ginger, honey, red chile flakes, and cumin. Mix the beef in with the marinade to coat and let it sit for at least 30 minutes, and up to 4 hours, in the fridge.

3 In a small bowl, mix the corn starch with 2 tablespoons of cold water to make a slurry.

4 Heat the oil in a wok, or a large sauté pan, over high heat until it is nearly smoking. As the oil is heating up, pat the beef dry and separate it into small batches no larger than what can fit into the palm of your hand. Working in batches, sauté beef until just brown outside but rare inside, no more than 1 minute. Transfer beef to a bowl.

5 When all of the beef is cooked, put the chiles and garlic into the pan and stir-fry 30-45 seconds. Add the julienned ginger and cook for 30-45 seconds more. Add the beef back to the pan. Add the cornstarch slurry. Add the scallions and mix everything together. Cook for 1 minute.

Turn the heat off and mix in the cilantro. Serve at once with steamed white rice.

Yield: Serves 4-6

Green Soup with Ginger

(from 101 Cookbooks)

 large yellow onion (250g)
2 tablespoons (30 ml.) olive oil 
1 teaspoons sea salt, plus more to taste
1 large sweet potato (12 ounces)
1 large leek, white and light green parts (5 ounces)
1 bunch spinach (8 ounces)
1 large bunch green chard (12 ounces)
3 tablespoons chopped fresh ginger, plus more to taste
2 cups  good-tasting vegetable broth
2-4 teaspoons fresh lemon juice
freshly ground black pepper

Chop the onion and cook it slowly in the olive oil with a sprinkle of salt, stirring now and then, over low heat until it is soft and golden, about half an hour.

Meanwhile, peel and dice the sweet potato and put it in a large soup pot with 4 cups (1 liter) water and a teaspoon of sea salt. Thoroughly wash the leek, spinach, and chard, chop them coarsely, and add them to the pot, along with the chopped ginger.

Bring the water to a boil, then lower the heat and simmer the soup, covered, for 30 minutes, or until the vegetables are completely tender. Add the caramelized onions when they are ready. When the vegetables are soft, add the vegetable broth (you can add less if you like a thicker soup) and decide whether you want your soup chunky, like this, or smooth. If the latter, puree the soup in a blender, in batches, or with an immersion blender until it is smooth.

Stir in 2 teaspoons of the lemon juice and a few grinds of black pepper. Taste, and correct the seasoning with additional salt or lemon juice.

Serves 5-6.

Help My Tummy Ginger Oat Lactation Cookies

(basic recipe and image found on yummly.com but I "Healthed-Up" the recipe for mama's-to-be!)

1/2 cup coconut oil* (see below for benefits for mom & baby)

1/2 cup plain Greek yogurt

1/2 cup stevia or sugar1 cup firmly packed brown sugar6 tablespoons water2 TBSP flax seed meal

2 TBSP Hemp Seeds

2 TBSP Chia Seeds

2 eggs
1 tsp vanilla
2 cups gluten-free flour
1 tsp baking soda
1 tsp salt
3 cups oats
1 cup chocolate chips
2 -4 tablespoons brewer's yeast
1 TBSP ginger powder or 2 TBSP fresh grated ginger

Preheat oven to 350°.Mix the flaxseed meal and water and let sit for 3-5 minutes. Beat coconut oil, Greek yogurt, sugar, and brown sugar well. Add eggs and mix well. Add flaxseed mix and vanilla, beat well. Sift together flour, brewers yeast, baking soda, and salt. Add dry ingredients to butter mix. Stir in oats and chips. Scoop onto baking sheet. Bake for 12 minutes.
Let set for a couple minutes then remove from tray. 

*WHY COCONUT OIL FOR MOMs: "Coconut oil contains large amounts of lauric acid, a powerful anti-microbial fatty acid that protects the immune system of the fetus and newborn. Pregnant and nursing mothers should eat coconut oil to increase the quality of the womb environment and breast milk”

- Dr. Claudia Pillow

5 Must Have Daily Supplements

If I only had a dollar for every time someone said to me "I take (fill in the blank with some herb, pill or tincture promised to do miraculous things)" and when I ask why, the response I get is "because Dr Oz said... (fill in the cure-all claim here; from dramatic weight loss, to guaranteed sleep to the energy of ten lemur's to looking so youthful you are mistaken for your teenage daughter!) OK, maybe I am exaggerating a bit, but seriously if you took all the "recommendations" from that show and applied them to your supplement cabinet, 

1) You would probably overdose on something or have a bad interaction between ingredients 
2) You would need a pantry the size of the Trump Towers to store it all 

3) You would need the conference spending budget of our IRS in 2010 to afford it all! 

Bad political jokes aside, let's be sensible for once shall we? Let me throw one disclaimer out there before I proceed. I do in fact think Dr Oz does the general public a HUGE service by providing eye opening education and calling a spade a spade when people are not living healthy. However, the show has producers, massive overhead, Big Network honchos to answer to, and millions and millions of dollars to be made by relying on advertisers and online product sales. Can't fault them for making a buck, but what I do want people to start doing is their OWN RESEARCH! Don't just take people's word for it. The latest craze is just that... a flash in the pan until some manufacturer wants to corner the market on the next gimmick. Craze is one letter away from craz-Y... so when someone, even a doctor says jump, don't say how high...ask WHY? 

That goes for me to! I give advice, but that should never be a substitute for you doing your own due diligence. All this factored in, what are some of the key supplements that aren't a fad and have true science and legitimate backing to them? Well, I am so glad you asked, or at least continue to read so you care at least that much. If I had my druthers, I would have almost everyone adding the following items into their daily health regimen. This would be the basics to any good health foundation. From here you would then seek out more specific supplementation to meet your own bio-individual demands. 

1) Prebiotics AND Probiotics - gut health is imperative to nutrient absorption and your immune system. If your gut is not healthy, it is impossible for you to continue to be in good health. Some things that damage your gut are: medications (especially antibiotics), alcohol, acid foods beverages, stress, illness, parasites, not enough prebiotics for the good bacteria (probiotics) to munch on and thrive. 

2) Full Spectrum Digestive Enzyme with each cooked meal or non-raw, non-living food - What the heck are enzymes? Enzymes are protein chemicals, which carry a vital energy factor needed for every chemical action, and reaction that occurs in our body. There are approximately 1300 different enzymes found in the human cell. These enzymes can combine with coenzymes to form nearly 100,000 various chemicals that enable us to see, hear, feel, move, digest food, and think. Every organ, every tissue, and all the 100 trillion cells in our body depend upon the reactions of metabolic enzymes and their energy factor. Nutrition cannot be explained without describing the part that enzymes play! Enzymes are especially important for people with food intolerance's,   stomach discomfort, acid reflux, those who eat a lot of cooked or processed food, those who want to stay health and slow aging and more! Learn more here (because there is way more to the wonderful world of enzymes than I can cram into a blog). I am still amazed that enzymes get very little attention 

3) Greens powder or liquid - whether is is wheatgrass shots or greens powder, phytonutrients, minerals, vitamins and enzymes that are readily available for your to thrive on can dramatically boost your overall health. From disease prevention and fighting illness to increasing blood iron, healing wounds, clearing skin, cleanses the blood and detoxes liver, can stop bone loss and the list goes on! 

4) Protein Source - I think we can admit it is pretty easy to get our daily fill of yummy, energy boosting carbs in, but it seems many of us lack quality protein necessary for muscle growth and retention, hormone balance, hair, nails, body repair, etc. And protein sources like Whey Isolates have been shown to boost immunity, support a growing baby if you are pregnant, keep blood glucose steady, help prevent bone loss in seniors ...am I making a convincing enough case for you to incorporate more protein into your daily diet? Try starting your day with about 20-25 g of protein. Then each meal, women should aim for another 20 or so grams of protein and men about 30-35 g. If you are athletic or pregnant, you may want to add get closer to 1 g of protein per pound of your ideal healthy body weight. 

(Easy and delicious Smoothie Recipes - now there is no excuse to skip breakfast!)

Note: If you are vegan, try mixing up your plant based proteins since a plant protein is an incomplete protein, meaning just one source like hemp or pea doesn't have all the amino acids necessary for the building blocks of good health. 

5) Omega-3's & DHA - are anti inflammatory, help with brain, heart and eye health, decrease blood pressure, very important for the brain of a growing fetus, helps decrease depression, decrease severity of autoimmune disease  and click here for 61 more ways omega's help your health 

Now I know you are going to say, "but Briana, you have links to items to purchase in here so aren't you just trying to sell product too?" Nope...not really. I carry these items BECAUSE I personally take them, have my family and friends take them and recommend my nutrition clients take them. It is because I have done the research and found the highest quality products or reached out to manufacturers to create the products I saw the market was lacking so that myself, my family and my clients could have access to those things as well at reasonable prices. I don't care where you buy your products as long as you know you can trust the supplier/manufacturer and source of ingredients, so more power to you! I provide links here for your further education and for you to see what we offer then compare ours to others you might have access to or already have in your possession. I care that you take sensible measures to improve your health, not that you always buy from me. 

I know that if you get to know us at Simply B you will know we are about doing better each day, educating our 3 C's - clients, community and customers. KNOWLEDGE is POWER and ACCESS leads to  ACTION. Fair enough? We sure think so!