Nutrition

Baby Led Weaning: The Beginners Guide for Starting Solids

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baby feeding himself in high chair baby led weaning

Your precious baby is 6 months old! That’s the magic age, right? It’s commonly
accepted that this is the time when your baby needs other foods to compliment his/her
breastmilk or formula intake. Other new moms are chattering about it and you’re yet again
scouring the interwebs trying to figure out the best way to begin feeding your babe. Maybe you
have seen other moms feed their babies all organic store-bought purees or seen posts on your
Facebook mom group about making their own?! Once again, you’re stumped. Wishing
someone would shout from the rooftops the right answer for feeding your baby.
Today on the blog, we are discussing Baby Led Weaning. But before we do, we need to
first clarify that your baby is ready for this next step. Here are a few musts your babe needs to
be doing before beginning this method.

  • Baby can sit up well without support.
  • Babe has lost the tongue-thrust reflex and does not automatically push solids
    out of his/her mouth with tongue
  • Baby is ready and willing to chew.
  • “Pincer” grasp is being developed. This is when babe is able to pick up food and
    other small objects between thumb and forefinger.
  • Baby is eager and showing interest to participate in eating at mealtimes.

Baby Led Weaning (often referred to as BLW) is a method of beginning solids in your
baby’s diet that is complimentary to the first year of breastmilk/formula. This method upholds
the nature of eating as a positive, interactive experience and encourages the development of
age appropriate oral motor control. Babies “self-feed” through the exploration of different
textures and also are able to control their solid food consumption. The term “weaning” does
not imply that baby is replacing breastmilk or formula but mainly just complimenting it with
other solids.

Benefits of Baby Led Weaning

Though very little longitudinal research has been done on this subject, experts see potential for
BLW to have a lasting effect on a child’s food preferences, eating habits and palates. It also
teaches babies the fundamental life step of self-regulation. Babies cannot be made to eat more
than they need since they are not being fed by another person. They are doing the feeding and
the ones in charge of their intake. Also, another benefit of the BLW method is you can forgo the
buying, making, blending, freezing, and defrosting process of making or purchasing the little jars
of food.

Tips to get started on the Baby Led Weaning journey

  • Wait until your babe is showing signs of readiness (see above for developmental
    markers).
  • Continue to give breastmilk and formula. This is still considered your baby’s biggest
    source of nutrients until approximately 10-12 months. Remember, food before 1 is just for fun.
  • Model eating for and with your babe. Mealtimes are social events. Model proper
    chewing and eating behaviors while your baby joins in in his/her own chair.
  • Prep foods for easy grasping. Food should be cut long and skinny for baby to manage
    independently.
  • Prepare for the mess. The goal of this method is exploration. Smearing, dropping,
    throwing (oh my!) is part of the learning process. Again, modeling appropriate table
    manners is key here.
  • Consider nutrient intake. High calorie foods and also vitamins such as zinc, protein, and
    healthy fats are all good options for your babe to ingest.

Remember to do what feels best and right for your baby/family. Maybe you want a hybrid
model where baby has softer foods to start and smoothies that are nutrient dense with some
finger sized pieces to gnaw on. You are the wonderful caretaker and your babe is following your
perfect lead. Enjoy the journey!

Immune Boosting Tips for the Whole Family

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It’s that time of year again. The sounds of coughing and sneezing can be heard in
every public place. Airplanes. Libraries. Malls. Grocery Stores. Work places. More and more
people start calling out sick and our children usually catch the brunt of it. Is there any possible
way to boost our immune systems and avoid some of this season’s sickies? Below are several
strategies to attain overall wellness for you and your family as the winter approaches.

  • Sleep. This is an area in which we can all probably improve. However, the
    benefits of ample rest are astronomical. While I realize my audience is
    mostly moms of youngish children, this could be a comical goal. Trying
    your best to attain 7-9 hours a night can reduce sickness and build your
    immune system.
  • Washing your hands. This task can also prove to be difficult when trying
    to get everyone in the household to become a committed washer-of-the-
    hands but this small trick goes a long way. When leaving public places
    especially, wash, wash, wash those hands (and even in between the
    fingers!)
  • A healthy diet containing foods with vitamins and antioxidants.
    Examples include: peppers and citrus (Vitamin A). Blueberries
    (antioxidants). Green tea (catechin). Mushrooms (vitamin D). Almonds
    (Vitamin C). Cruciferous veggies (Vitamin A, C & E).
  • Probiotic. Repairing your gut is your gateway to health, as nearly 80% of
    your immune system is located in your gut. Multi-strain probiotic
    containing at least 25 billion units is optimal. This will keep your levels of
    good gut bacteria up to help fight off infections.
  • Elderberry Syrup. The dried berries of the Sambucus Nigra plant are
    naturally high in immune boosting compounds that are specifically shown
    to help beat off winter sicknesses more quickly. Boiling down and making
    a simple syrup can aide in boosting your immune system. (See previous
    blog for recipe)
  • Garlic. Eating this has been used for hundreds of years as both a food
    ingredient and a medicine. Some benefits of garlic are reduced heart
    disease, improved mental health and enhanced immune function. Whole
    garlic contains a compound called alliin. This compound has been shown
    to boost the disease-fighting response of some type of white blood cells
    when they encounter viruses, such as the ones of the common cold and
    flu.
  • Vitamin D. Getting outside and soaking in the rays can be a bit of a challenge during those colder months. During the winter, the recommendation is to get 1,000 IUs per day. Some can come from food sources (think fish, cheese and fortified foods) but it would be very difficult to get all of it through food. Taking a supplement boosts immunity and wards off sickness.

When winter sickness strikes, it can truly take a toll on the entire family. Hopefully these simple tricks will aide in optimal wellness this season.

Postpartum Nutrition: Soups that Heal

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postpartum soup recipes

With so much emphasis placed on prenatal planning and nutrition, so little attention is focused on the mother’s postpartum period. A healthy postpartum is just as important as a healthy pregnancy for mother’s optimum rejuvenation and healing as she begins to care for her new baby. Just how can give your body the extra support it needs as you begin to discover the new you post baby?

Iron, vitamin B-12, and folate can promote replacement of blood cells that were inevitably lost during a large event like childbirth, says Rachel High, an obstetrician and gynecologist in Central Texas. Broths are an excellent way to provide your body with the above nutrients.

Around the world, in many cultures, postpartum women use broths as a nutrient dense way to heal their bodies.
Lizzy Swick, a dietician in New Jersey, claims that women need nutrients that are easily digested and assimilated to help and balance hormones and build blood to fully promote recovery.

Below you will find 4 soups that have been proven to promote the healing process after welcoming your new baby.

Seaweed Soup: Korean descent. Known as “miyeok guk.” Tradition has it that seaweed is hydrating and this aids in breastfeeding support. This soup is high in calcium and contain iodine. Iodine is known to aid in baby’s brain development. Fibrous which helps prevent constipation. Packed with iron to prevent anemia and promote overall well-being.
(Since high iodine levels can be dangerous for baby, be sure to check the nutritional label before purchasing that certain brand. Different brands vary.)

Pork Vinegar Soup: Chinese descent. Commonly made to support breastmilk supply. Made from ginger, pork feet, and sweetened rice vinegar. Also, typically served with an egg for added protein.

Tomato Soup: American classic. Adding fresh herbs not only aids in flavor but also helps your body’s ability to handle oxidative stress and inflammation. Basil, turmeric, garlic, and parsley are all recommended by Swick for their detoxification and antibacterial properties.

Caldo de Pollo (Chicken Soup): Mexican descent. In that culture, it is believed to take 40 days to heal mother’s reproductive organs and regain original shape after birth. This period is known as the “cuarentena.” This basic soup is recommended because it is typically not too spicy or heavy for this special period. Also, it contains carrots, tomatoes, garlic, lime and safflower which all contribute to overall well-being.
May you have a peaceful postpartum period. Be well, mamas!

Postpartum is a quest back to yourself. Alone in your body again. You will never be the same, you are stronger than you once were. -Amethyst Joy

Protein Hacks During Pregnancy (and Beyond)

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We have all probably heard it said a time or two that a pregnant mama should be
getting enough protein. Just how much protein is enough though? And what’s the big
deal anyway?

The recommended DAILY amount for a pregnant woman is around 80
grams. To put it in perspective, one large egg is 7 grams and a 4-ounce chicken
breast contains around 35 grams of protein.

It is important to get enough protein throughout your pregnancy because the amino acids that make up protein are the building blocks for you and your baby. The recommended amount promotes healthy
development.

Below you will find several hacks to help you sneak in that extra protein to keep you
energized and healthy throughout your pregnancy.

  1. Upgrade those oats: add a scoop of Greek yogurt and a fistful of sliced
    almonds to make your breakfast even more luxurious.
  2. Opt for eggs (over cereal): two eggs in the morning will begin your day with
    approximately 14 grams of protein.
  3. Beans, beans, beans: throw some beans in that salad (or in that taco) to
    increase the yummy-ness factor.
  4. Power Up Those Smoothies: Throw in some extra greens, flax, and chia seeds
    in the blender for an even healthier treat.
  5. Energizing Snacks: Cheese, Boiled Eggs, Nuts/ Nut Butters, Beef Sticks. These
    are all excellent and portable protein options.
  6. Guava Goodness: This is the most protein rich fruit containing almost 5
    grams. Add it to a salad, eat it as a snack, or in a smoothie!

But…there will be days where you may not reach those 80 grams. It is ok. You have
not failed yourself or your baby. Just try again the next day.

“Be kind to your body, gentle with your mind and patient with your heart. Stay true to
your spirit, cherish your soul and never doubt yourself. You are still becoming, my love,
and there is no one more deserving of the nurturing grace of your love.”
-Becca Lee

Using Elderberry to Boost Your Child’s Immunity

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Having sick kids is nothing we look forward to come winter time. Snotty noses, unstoppable coughing, and grumpy attitudes. Not to mention the worrying a mama goes through about the illness. It’s truly a lose-lose situation. And then if mama gets sick, then the whole ship sinks.

This winter, I wanted to try to give my family the tools we needed to avoid those cold induced ear infections and the terrible flu virus that often plagues our communities. Because for me, staying quarantined the entire winter is not an option. We have to get out and moving, in public places even, where those big, bad, ugly germs are lurking.

The most potent tool in my arsenal right now is my Homemade Elderberry Syrup. I priced some already made syrups online and thought they were outrageously priced for such a small bottle. So, after reading the amazing benefits online, I knew I had to make it myself and cut back on some of the cost. Also, it makes you feel like a total mom boss when you can boil down berries and yield a substance to boosts your child’s immunity.

The first step is finding a quality, dried, organic elderberry online to use as your base of the syrup. The same rings true for honey. You will need a good local honey that contains the area’s pollen and seasonal allergens. This will also aid in cough suppression.
Organic Elderberry
Raw, Local Honey

Then you will boil a third of a cup of dried elderberries with three cups of water. Add a few shakes of cinnamon and clove and a tablespoon or so of fresh ginger and boil until the liquid decreases by half and looks more like a syrup. Wait for it to cool and then use a fine sieve to strain in a jar. Cool completely and add a cup of honey. TADA! You did it. Your very own elderberry to build that immunity in the whole family.

According to Dr. Google, the recommended dosage is a teaspoon for children and a tablespoon for adults daily during the week. Take the weekend off.
**Remember a child under 12 months of age should not consume honey.**

Protein in Pregnancy: What’s the big deal?

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Have you ever wondered just how important your diet is for your growing baby in your belly? Have you ever allowed craving after craving to drive your food intake? Have you ever felt like your body only wanted to eat carbs, carbs and more carbs? If you have answered yes to one or all of these questions, this blog post is for you.

Throughout pregnancy, a protein rich diet can make all the difference in maternal and fetal health. It can reduce risk factors for pre-eclampsia and gestational diabetes, and even improve your birth outcome. But how?!

When your baby is growing the fastest, during the second and third trimester, it is vital that your body intakes protein which contains amino acids. These acids are the building blocks for you and your baby. Most experts recommend consuming a minimum of 80 to 120 grams of protein per day while pregnant. It is also important to use salt to taste. Between 20-25% of your daily calories should come from protein. As explained in the chart below, albumin is made directly from the protein mom eats which in turn increases blood volume. When mom doesn’t get enough calories, the protein is burned up rather than being used to make albumin. This unfortunately drops blood volume. The result of high blood pressure is due to the kidneys producing an enzyme called renin which makes the blood vessels constrict. This down spiral of events often leads to early signs of pre-eclampsia and usually early induction of baby.

Adequate protein and salt for the pregnant mom are vital in an overall healthy pregnancy and an uncomplicated delivery. Best choices that include protein are as follows: meat and poultry, fish and seafood, eggs, dairy products, beans and peas, nuts and seeds, high protein grains, protein powder. If the mother will increase the amount of salt, protein, and calories that she eats, the blood volume will increase, and blood pressure will come down to a normal level. Sometimes, this could even mean eating an ounce or two of protein every hour. It is in fact possible to reverse pre-eclampsia risks with proper protein-rich nutrition. For more information on the link between nutrition and pre-eclampsia, see www.drbrewerpregnancydiet.com.

protein in the maternal diet

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