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

Keeping Abs Strong While Pregnant

I miss my abs already!  While I must respect the changes my body is going through and the precious life I am creating, I can't help but long for getting back into serious shape post-baby. In the meantime, preserving (if you were fit pre-pregnancy) or enhancing core strength (if you never paid much attention to your abs prior to baby) can be a tricky topic. What I don't want is people who are not in tuned with their bodies and have very little body mechanics knowledge to go out and start doing some crazy ab twisting and crunching exercises. We need to listen to our bodies and remember there is a living creature inside that needs to never be deprived of oxygen. Also, keep in mind that as you grow bigger your muscles and ligaments stretch and begin to separate, so if something hurts when doing core moves...STOP that movement immediately. If you start cramping...STOP immediately.


Why work core when pregnant?
A strong core will help support the increasing load on your back
Improve your posture
Help you rebound faster after delivery
More control of pushing during labor

What NOT TO DO:
No twisting motions from side to side
No hanging ab crunches
Do NOT lay flat on your back after 18 weeks gestation
DO NOT push through any pain or cramping

WHAT TO DO:
Be properly hydrated and fueled prior to any exercise
Start slow
Visualize good form and if need be watch yourself in a mirror to be sure you maintain proper form.
Continue to focus on breathing throughout each exercise

Example Exercises:

1. In-a-Chair do it anywhere abs- Sit on the edge of a sturdy chair with your toes on the floor and your knees bent. Keeping your abs tight, hold the sides of the seat for balance and lean back so that the back of the chair supports your upper back. Contract your abs to keep your spine in a neutral position. Inhale and lift your right knee toward your chest. Keep your knee lifted, then exhale and use your abs (not your butt) to tuck your tailbone under, doing a gentle crunch. Slowly lower your right foot until your toes touch the floor. Alternate legs, doing 8–15 repetitions per leg.

2. All Fours Belly Up - Get down on your hands and knees with your wrists under your shoulders and your knees in line with your hips; look at the floor without dropping your head. Pull in your belly and lengthen your spine so your torso forms one line from your head to your hips. Inhale, then exhale, using the exhalation to contract your abs as hard as you can while pulling your belly up and in toward your spine. Hold for 2 counts, then inhale to release. Do 1–2 sets of 6–8 reps, resting 60 seconds between sets.

Back Support: While you are in the above all-4's position you can strengthen your back by raising your left leg straight out behind you so it is in line with your back, neck and head - hold for 30 seconds. (keep abs tight) Need more of a challenge? Raise your left leg and right arm at the same time. Reaching your arm out past your head. Hold for 30-60 seconds. Alternate sides and repeat.

3. Incline Crunch Sit on the floor and lie back against a stack of pillows or blankets at a 45-degree angle; make sure your head and shoulders are higher than your belly. (If you’re in your first trimester, you can lie flat on your back.) Bend your knees, placing your feet flat on the floor, about hip-width apart. Lightly place your hands behind your head; don’t interlace your fingers. Contract your abs to bring your spine to a neutral position. Inhale, then exhale, pulling your navel in toward your spine as you curl your head and shoulders up and off the pillows. Don’t pull on your head and neck. Inhale and return to starting position. Do 2 sets of 10–15 reps, resting 60 seconds between sets.

4. Side Plank Hold Lie on your left side with your feet stacked on top of each other. Prop yourself up on your forearm. Making sure you body stays in a straight line, lift your hips up off the floor - hold for 10-15 seconds (work towards a greater time as your get stronger). Then try tapping your hip to the ground and lifting it immediately again for 10 reps. Switch sides and repeat. If you need cushion for your forearm use a pillow or BOSU ball. (like in the image below). Note for better balance you can place your top foot slightly in front of your bottom foot on the floor.

Briana doing a side plank hold. 25 weeks pregnant

5. Standing Straight Leg Kick- (only go as high as your belly allows- dont overdo it!) Standing nice and tall with your tailbone tucked into neutral, keep your right leg straight with your foot flexed (pointing up toward the sky) slowly raise your straight leg up in front of you. This will also be a hamstring stretch and help lift that booty. Alternate legs keeping slow control. Do NOT let your leg slam back down to the ground. Be gentle.


Always talk to your doctor or midwife about incorporating exercise into your daily routine while pregnant.

Dr Clueless! and How to Pick a Prenatal Vitamin

Doctor disappointment!

So, I played a little investigative game the last time I went to the OBGYN for my second trimester anatomy sonogram.  (oh by the way...it's a GIRL!) I had realized that from week 8 to week 19 no one had even whispered a word in regards to my nutrition. At this particular appointment I was told I had only gained one pound in the last month (6 overall heading into month 5) and the doctor said, “You haven’t gained the typical amount of 3-4lbs per month the first two trimesters, but your baby is growing at a healthy rate and everything looks great”. She then asked if I was eating! I was ticked… Luckily before I could open my mouth with a smart retort, my lovely man stuck up for me and said “she eats quality nutrition and not quantity of junk”. I then looked at the doctor and said “what do you recommend that I be eating or getting more of, or even avoiding as my pregnancy progresses?” She took a minute scrunched up her nose and said “eat regularly and take your prenatal”. That’s it! Eat what regularly?! Tell that to a normal hormonally stressed pregnant woman and that may translate into pretzels dunked in chocolate cream cheese and mac n’ cheese.  No other discussion was to be had on this day about nutrition for the pregnant woman sitting in front of her.

Dr. Clueless had no idea that I am a Holistic Nutrition Coach for a living; that I fuel my days with research, experimentation and observation of foods, healthy living and supplementation.  She doesn’t realize that every time I eat I think about the foods purpose for my body and my beautifully forming baby. But shouldn’t this be a discussion at my FIRST appointment. We are growing a human being (or some of us are growing multiples) for Pete’s sake! That is a massive and delicate undertaking that starts before you ever even become pregnant.

I know that I will personally be maintaining a healthy pregnancy and a healthy weight because of y ingrained background and views on health/nutrition, but what if I weren’t someone who had dedicated that last 12 years of my life to dietary intrigue? What if day in and day out I wasn’t responsible for the well-being of other human beings who are either part of my testimonials trials for TV or my private holistic practice? What if I were just like the many of you reading this… lost and confused by mixed messaging or lack of any type of direction? I left baffled and actually infuriated on behalf of the thousands of women this doctor has seen/will see and neglect to give sound nutritional advice. And for the over 4 million other women who give birth in the US each year.

Have you had a similar experience with your doctors? I’d love to hear from you. At your next appointment start asking questions and see what kinds of answers you get. While I cannot “prescribe” any pregnancy nutritional plans as we all have individual needs, activity levels, budgets, lifestyles, access to various foods, preexisting conditions, symptoms, nausea and food aversions, etc. I can give you my experience, my research and my recipes for you to make your own educated decisions and fit what you can in your own program to maximize your own experience and health of both you and baby. That's my commitment to you with ferquent entries in this blog.

Let’s start today with how to pick your prenatal vitamins:

The formula’s out there are overwhelming to choose from. What was important to me personally was the idea that if I am taking this EVERY single day and what I take my baby also takes, I didn’t want synthetic sources of vitamins or minerals, artificial dyes or other fillers.  I wanted natural plant sources of the vitamins so I know what I am getting and there isn’t contamination of other harmful substances coming from around the world (many cheap synthetic supplement ingredients  come from China where there are no real strict regulations on cross contamination) . Also, synthetic vitamins take a while to build up in your system before you reap the benefits. Dyes and fillers are tough on your digestive health and quite possibly on your brain, gut and cell health.  After I established a natural source vitamin I then looked for the following:

1)      At least 400mcg of folic acid (I also take additional folic acid by itself at a separate time during the day from my prenatal- but that's my personal choice based on self-research)

2)      Look for the United States Pharmacopeia (USP) seal of approval on your vitamin, which means it meets dissolution standards. Some prenatal vitamins don't dissolve in your stomach quickly enough, which means your body loses out on nutrients. Or do this at-home test: Put your vitamin in a half cup of vinegar and stir gently every five minutes or so. Within 30 minutes (up to 45 if your pill has a gelatin or hard coat on it), it should be either dissolved or at least separated into tiny particles.

3)      Make sure you can stomach it. If you're having trouble swallowing your horse pill, see if you can find one with a slicker coating. Try taking your calcium in a separate vitamin since pills without calcium tend to be smaller (calcium takes up a lot of space), so you may want to try one of these (but be sure you get enough of this essential mineral in other ways). Chewable prenatal vitamins are also an option, but watch out for artificial sweeteners or dyes. — but don't expect great taste. If you find that your vitamin makes you constipated or gives you gas, it could be the iron. Talk to your doctor about alternatives. Try taking your pill before bed if it makes your queasy. Be sure to drink enough water that it does not lodge in your throat before you lie down.

4)      In a separate supplement – consider taking an omega complex which has DHA and EPA. These crucial fatty acids help promote baby’s brain and eye health, as well as supporting your own well-being and being anti-inflammatory. I personally like Wholemega by NewChapter because of its strict purification process and ability to maintain the integrity of the nutrients.