Weaning Your Baby from Breastfeeding - The Emotional Side No One Tells You About.

Today my daughter turns 17 months, and I have been weaning her off breast milk for one week now. Every day gets easier, but it is a little overwhelming to say the least.

No amount of women I've talked with, books I have read, or information I have researched has prepared me for this emotional side of breastfeeding.

Before I became pregnant, I always said I would use formula (they wouldn't sell it if it wasn't just as good, right? Wrong!). Once I became pregnant, I said I would breastfeed for the first 3 months. Three months turned into six months, six months turned into one year, and one year turned into where we are today.

For me, now felt like the right time. Yet with making this decision came immense guilt, anxiety, and sadness. The first 3 days seemed to be the worst. I kept her morning (right out of bed) and night time (right before bed) feedings, and cut out the two middle of the day feedings. Nya was used to nursing before her nap, and having to tell her "There's no more milk right now" as she asked and cried for it broke my heart.

The first 3 days of nap time were the roughest. She screamed off and on for the first five minutes, before settling down and falling asleep. That first day I watched her cry on the monitor, I felt like the worst mother in the world. (I had been putting Nya down for naps awake since she was 5 months old - we didn't nurse or rock to sleep first - so I knew her crying was over not getting breast milk.) How can I deny my baby what she's wanting and needing? But after those five minutes, as I watched her fall asleep, I felt proud, determined, and overwhelmingly sad all at the same time.

In that moment, I realized....

She doesn't need me as much anymore.

She's growing up.

She's no longer my little baby.

And the questions, even now, continue to control my thoughts...

Am I weaning her too soon?

Should I go off her cue?

Am I taking away her nutrients and how her body will best absorb those nutrients?

Am I not providing her with the most optimal health?

Will this weaken her immune system?

The first two years of life are the most important developmentally...Should I wait?

How do I say no when she's asking for milk?

What has helped me...

Allowing myself to feel these feelings...
Your body will go through a lot of hormonal changes when it stops producing milk. It can cause depression if not dealt with. Realize your feelings are normal!

Dealing with the situation head on and explaining to Nya, "there's no milk now"...
Avoiding the issue, especially when your little one is asking for it, does not help ease their fears or comfort. Taking the time to explain, while offering love, allows them to feel supported during this difficult transition.

Distraction, distraction, distraction...
Sometimes offering food, water, or an activity in place of nursing when your little one is asking for milk, helps to take their mind off the situation. This does not mean avoid it altogether. But sitting and wallowing on the fact that there's no milk is not productive either, and their minds can easily shift gears at this young age.

I wanted to write this to share my struggle and journey, in hopes that it may help someone going through the same situation. Ultimately, the decision is yours, and one that you have to feel is right for you and your baby. Western Society has a funny way to turn the natural way of life  into something that seems barbaric, "alternative", and lacking progress. Follow your gut.

For now, this is the right decision for me and Nya. We are working on weaning completely, but it is a gradual process, and will happen when it needs to happen.

Each day does get easier. Slowly, your hormones do begin to balance. And they will always be your little baby, no matter how old they get.

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

Chickpea Quinoa Two Ways (Burgers and Mash)

Sometimes I like to recreate a recipe, other times, I like to just throw together a bunch of healthy stuff and see what comes out. This was one of those times, and what resulted were two simple, healthy and delicious meals in one!

There is nothing better as a busy mom then making one basic recipe and having two completely different meals from it. Especially when those meals are healthy and easy to whip up. I liked serving the mash right away, and freezing the burgers for a later night (on those "what should I make?!? nights). And the patties provide so many options in themselves...

• They make excellent teething biscuits when they're frozen; they soothe sore gums while providing lots of nutrition! (This is excellent if you have a tot that doesn't want to eat much during teething). 

• Load them up with lettuce, tomatoes, avocado, and a toasted bun for a juicy burger.

• Add a spicy chipotle sauce and create a falafel wrap. (Click here for a great chipotle sauce.)

• Serve over pasta (pesto is the best!)

• Crumble, add cooked potatoes, salsa, and a tortilla, and turn into a breakfast burrito.

What you need:

3 cups cooked chickpeas

1 tsp miso (any will work but I like the mellow white best!)

15 cloves fresh garlic OR 3 Tbsp garlic powder

1 tsp ground turmeric

Juice of 1 lemon

1 cup walnuts blended to flour/meal

4 cups cooked red quinoa (can use any quinoa you wish)

1 Tbsp chili powder

Sea salt and pepper to taste


What you do:

1. In food processor, combine first 5 ingredients (chickpeas through lemon), and process until smooth. Move to a large bowl.

First 5 ingredients after food processor

This is the miso paste I use

2. Add the remaining ingredients and stir to incorporate.

3. Separate the mixture into two batches, and...

Mixture with all above ingredients

For "Mash":

4. Add 1 can fire roasted tomatoes to mixture. Cook over look heat, and serve! Makes about 6 cups

For Burgers:

4. Add 1 cup almond meal/flour (Oat Flour works well here too!) and stir.

5. Form patties and cook on a griddle, outside grill, or in the oven until lightly browned. Flip, and continue cooking until lightly browned. Serve however you like! Makes about 8 patties. (They freeze well. If frozen, bake in oven for roughly 20 minutes at 350 degrees. These make excellent teething biscuits when frozen...Nya loves to chomp away at one; they soothe the gums and supply lots of nutrition!)

Chickpea Quinoa Patties

Enjoy!

Mash Nutrition Info per serving (1 cup):

Calories: 164

Fat: 2.4 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 129 mg

Carbohydrates: 29 g

Fiber: 5.5 g

Sugars: 3.5 g

Protein: 7.3 g

Burgers Nutrition Info per patty:

Calories: 180

Fat: 7.6 g

Saturated Fat: 0.5 g

Cholesterol: 0 mg

Sodium: 22 mg

Carbohydrates: 22 g

Fiber: 5.3 g

Sugars: 2 g

Protein: 7.6 g

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

Chocolate Seed Granola (Oil Free)

I got a dehydrator for my birthday last month, and have been busy playing around with it. One of things on my "must try" list, was granola. I wasn't sure where to begin but jumped right in and created a recipe that my husband and I loved! I wasn't comfortable with my 16 month old eating it because of the large nuts, but with her determined persistence, I finally gave in and let her have some of the pieces that didn't contain any almonds or pumpkin seeds. We all ended up loving it.

It was a little more on the chewy side right at first, but the longer it sat, the crunchier it became. In talking with others, I learned oil is often used in creating granola in order to give it that "crunch". We did just fine without it, but you be the judge!

What you need:

3 cups Rolled Oats
1 cup Raw Almonds
1 cup Pumpkin Seeds
1/2 cup Sunflower Seeds
1/3 cup White Chia Seed
1/2 cup unsweetened Coconut
1/2 cup Quinoa Puffs
1 Tbsp Raw Cacao Powder (or cocoa - Add more for extra chocolate taste)
Dash of Cinnamon
*1 cup Pure Maple Syrup

* Can sub honey, molasses, or combination thereof. I plan to experiment more with the next batches!

What you do:

1. Combine all ingredients from Oats through Quinoa Puffs in large bowl and stir.

2. Add cacao powder and cinnamon, and stir to incorporate.

3. Add maple syrup and stir, coating well.

*4. Spread a thin, even layer on dehydrator sheet. Dehydrate on 115 overnight, roughly 17 hours. By dehydrating at this temperature, all the ingredients are kept raw. Makes about 10 cups.

*If you want to speed up the process and don't care to keep your ingredients raw, you can bake in the oven at 250 degrees for roughly 35 minutes.

Notes:

If there are some of the above ingredients you don't have, or simply don't want to use, add another ingredient in that same amount. For example, if you prefer to skip the pumpkin seeds, you can add an extra cup of almonds, of double up on the quinoa and sunflower seeds. Fit this recipe to your family's tastes!

This is a great snack to take on the road, pack in lunches, or add milk and make into a cereal. This is great for the older toddler as is, but if you want something for your younger tot, I would forgo the almonds and pumpkin seeds, and instead add more of another ingredient.

Enjoy!

Makes a great gift!

Nutrition Info per 1/2 Cup

Calories: 229.5

Fat: 12.1 g (Due to Coconut)

Saturated Fat: 4.3 g (Due to Coconut)

Sodium: 7.4 mg

Cholesterol: 0 mg

Carbohydrates: 30.5 g

Fiber: 5.6 g

Sugars: 10.5 g 

Protein: 6.4 g

To connect with others in this crazy journey called life, discover new parenting ideas and fun DIY projects, learn about holistic remedies, and find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

Your Tot - The Myths Behind Fat Sources

Fats should not be restricted during the first two years of a child's life, because they are essential for proper brain development. Yet, where they come from is even more important.

Food can either be medicine; feeding the body at the cellular level to fight diseases and protect the immune system, or it can be poison; breaking down the cells of the body, making one susceptible to disease and internal destruction.

“Modern production of foods incorporates a wide range of synthetic chemicals. Many of these chemicals have the potential to be very damaging to humans if they are exposed to high concentrations, or to low concentrations over an extended period of time.”  

~  Jeff Gillman, PhD, associate professor of horticulture at the University of Minnesota and author of The Truth About Organic Gardening

Since the time Nya was 4 months old, I was told repeatedly that she needs more fat. She has always been on the low end of the growth chart for weight (hanging out around 15 %), yet at the high end for height (80%), and right in the middle for her head circumference (50%). These "statistics" of what she's measured against show that she is growing, just not as heavily as some of her peers.

Nya eats A LOT of food with a LOT of variety. Her diet consists of a whole food, plant based approach, which includes numerous healthy fats at every meal. She isn't eating: processed/packaged food, refined flours and sugars (dates are the only sweeteners she's ever had), and anything that has been genetically modified (to include growth hormones and antibiotics found in most animal product).

Nya's meal in one sitting at 10 months old

“More people are realizing there’s a myriad of chemicals in conventionally produced food." Although each has passed its own safety review, "Most of the studies on safety are done or supported by the companies themselves.” ~ Craig Minowa, environmental scientist with the Organic Consumers Association, a nonprofit advocacy group

Nya's pediatrician gave the ok for her to eat anything (other than honey) once she reached 6 months of age...even nuts....especially peanut butter.  And butter was highly recommended as a way to "put on more fat."

I was surprised, when talking with other mothers, just how many were told the same thing.  Feed your child butter;  put it on everything.  This advice was to ensure Nya got more fat and calories, that her doctor assumed she was lacking based on the standardized growth chart.

When your child is on the low end of the scale, and a doctor repeatedly tells you these things, you begin to doubt yourself as a parent and a part of you begins to question yourself.  Yet my gut and common sense told me this wasn't the best option for optimal health. 

So I wanted to explore the facts and compare some of the healthy fats I feed Nya to what was recommended by numerous pediatricians.

The chart compares some "high fat" foods. To keep an even playing field, everything is compared on a scale of 1 ounce, even though it's not a likely proportion to eat. 

To view the Fat Comparison Chart, click here. 

Even though these foods are compared on a 1 ounce ratio, it is not a likely measure of what your child would actually eat. The information below will give you a better representation of what 1 ounce looks like. You can then compare the foods as they are eaten, as opposed to ounces.

1 oz of Butter or Margarine = 2 Tbsp.  

1 oz of Nuts = 28 nuts. 

2 ounces of nuts blended with 1 cup of water makes about 9 ounces of nut milk. 
(Roughly 300 calories, 30 g Fat, 2.5 g Unsaturated Fat, 10-12 g protein, and lots of Vitamins and Minerals. Plus, you can account for 1 cup of water which is essential for nutrients to reach the cells of the body)

1 oz of olives = just over 9 olives.

1 oz of avocado = about 1/7 of a whole avocado.  1/2 avocado = about 3.5 ounces.

1 oz of milk = 1/8 of a cup.  1 full cup = 8 ounces.

While butter is a highly recommended fat, it's not as nutritionally sound as other options, which are derived from whole foods.  For example, Almonds have 74.6 mg of Calcium per ounce compared to butter, which contains 6.7 mg. Almonds also have 28 times more potassium than butter.  

Nya eats olives and avocado regularly throughout the day. She's still not ready to eat nuts whole, so I usually puree them into many of her meals.  Here are some ideas:

• Lara Balls - Ground Nuts & Dates are the base...you can add in anything extra you want!
• Smoothies - Toss some in a smoothie made with greens, fruit, seeds (chia or flax), and coconut water.
• Chocolate Breakfast Bars for Toddlers - Almond meal, ground flax, and raw cacao add extra calories and fat while providing many essential nutrients.
• Nut Butters - Make sandwiches with natural nut butters and homemade jam.
• Parmesan "Cheese" - I've recently started doing this and adding it to many of Nya's dishes (blend 1/4 c almonds with 2 Tbsp Nutritional Yeast until powder forms).  
• Nut Milk - For roughly 9 ounces of milk, blend 1/4 - 1/3 c raw nuts with 1 cup water. You can add a date to sweeten, raw cacao to make chocolate, or serve plain.  You don't have to strain cashews, but it is recommended to strain the other nuts unless you prefer the thicker consistency.
• Cashew cheese and Crackers - Easy to make from whole foods.
• Add any pureed nuts to foods you make.  This works great with muffins, bars, or pancakes. 
• Pumpkin Walnut Muffins for Tots - Almonds and Walnuts are added for extra calories and fat.
• Chewy Baked Oatmeal Cranberry Squares - To bump up the healthy fat and calories, sub almond meal (flour). 
• Creamy Fire Roasted Tomato Soup - Cashews add to the extra calories and healthy fats.
• Cream of Broccoli Soup - Cashews add to the extra calories and healthy fats.

The possibilities are endless!

I finally had a long conversation with Nya's pediatrician about the foods she eats. It wasn't until that moment that she finally understood, and I got justification for my choices to raise her on a whole food, plant based diet.

Finally.

So for all of those mothers that have been told to "slather on the butter" ... you have other options that are much more nutritionally sound for your child. 

To connect with others in this crazy journey called life, discover new parenting ideas and fun DIY projects, learn about holistic remedies, and find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

What's in Your Cake Mix?

I am guilty of using many boxed cake mixes in my day.  I have seen numerous recipes for "healthy desserts" claiming to use "only 2 ingredients".  A popular one circulating is the "yellow cake mix and canned pumpkin cupcakes".  No sugar or oil, they claim! I've seen them listed under "healthy vegan desserts" (Most commercial boxed cake mixes are not vegan!). Even Dr Oz recommended a "Hungry Girl's Club Soda Chocolate Cake" with "just 2 ingredients".  But is this really healthy?  And is it really only two ingredients?

I used to think so. I was guilty of the 2 or 3 ingredient cakes.  I would even replace the oil suggested with apple sauce, proudly thinking I was doing something right.  That is, until I began reading my labels a little more carefully.

Let's take a closer look at a common store boxed cake mix...

Pillsbury Classic Yellow Cake Mix

Ingredients:
SUGAR, ENRICHED BLEACHED FLOUR (WHEAT FLOUR, NIACIN, IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), PARTIALLY HYDROGENATED SOYBEAN OIL, WHEAT STARCH, BAKING POWDER (BAKING SODA, CALCIUM PHOSPHATE, SODIUM ALUMINUM PHOSPHATE), CONTAINS 2% OR LESS OF: DEXTROSE, PROPYLENE GLYCOL MONOESTERS, SALT, MONO AND DIGLYCERIDES, CORN STARCH, ARTIFICIAL FLAVOR, CELLULOSE, XANTHAN GUM, PROPYLENE GLYCOL ESTERS OF FATTY ACIDS, CELLULOSE GUM, SODIUM CASEINATE, POLYSORBATE 60, SODIUM STEARATE, DATEM, RED 40, YELLOW 5, TBHQ AND CITRIC ACID (ANTIOXIDANTS).


Sugar- Increases risk for heart disease, diabetes, and cancer reproduction. Can have a toxic effect on the liver, and interrupts signals to the brain that tell you you're full.

Enriched Bleached Flour (Wheat flour, Niacin, Iron, Thiamin, Mononitrate, Riboflavin, Folic Acid) - Contains added chemicals that change the natural yellow color to white, which increases the acidity of the flour in addition to altering the color. The "enriched" nutrients are chemically engineered and not bioavailable to the human body, nor meant to be consumed. The enrichment makes your body react the same way it would with sugar. 

Partially Hydrogenated Soybean Oil - Added to preserve foods from going bad. In the body, it scars internal walls of the arteries which can lead to high cholesterol. It also slows the micro circulation of blood through the brain causing various emotional and physical ailments such as Alzhemier's, Parkinson's, ADHD, and muddled thinking.

Sodium Caseinate - Protein created from the milk of animals . If you see this listed in a product...it is NOT vegan. May injure the kidneys, and has been shown to promote cancer in all stages of development.

Datem - An emulsifier primarily used in baking to strengthen the dough by building a strong gluten network. It is genetically modified to create a softer and lighter consistency. (Could this be responsible for the sudden gluten intolerance seen in America?) Whole Foods refuses to sell products that contain this ingredient. See the full list here.

Red 40 - Synthetically derived from petroleum (and the most commonly used dye in the U.S.). May cause symptoms of hypersensitivity, swelling around the mouth, and hives. May contain contaminants that contribute to cancer and could trigger hypersensitivity in children. Proven to damage the DNA of mice.

Yellow 5  - May cause hyperactivity in children, as well as behavioral changes that include loss of 

concentration and impulsive, hard to control activity. Also linked to other health problems such as blurred vision, mirgraines, fatigue, and anxiety. May cause chromosomal damage and possible risk of accelerating cancer.

TBHQ - Preservative that greatly extends the shelf life of products. May lead to hyperactivity in children as well as asthma, rhinitis, and dermatitis. It may also further aggravate ADHD symptoms,cause restlessness, and may be responsible for affecting estrogen levels in women. Long term, laboratory animals were shown to develop cancerous precursors in their stomachs as well as cause DNA damage to them.  

That 2 ingredient cake just became a 24 ingredient cake. And the ingredients are full of GMOs (genetically modified organisms) that belong in a science lab and not in your body. Not a single ingredient (other than possibly the pureed pumpkin you may add) is real food. Do you really want that in your body?

I know they are tempting. The boxed cake mixes are super cheap and easy to whip up. And is it really that bad to eat them every once in awhile? That is for you to decide. Just remember, the more packaged foods you buy, the more likely you are to eat genetically modified ingredients just as these listed above. As always, check your labels, and ask yourself: Is it worth it?

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

Marriage and Dating

It's Valentine's Day. The day of love. The day of romance. The day you celebrate and profess your undying love for one another. Valentine's Day, of all days, should be the one day that you make a date with your spouse to get away from life for a few hours, doing something special...together.

Yet, those perfect plans don't always happen. LIFE happens. It happens a lot. Especially for us. And having a lot of time for special plans and to "date" just doesn't happen much anymore.

Aside from being a stay at home mom to my adorable little 16 month old, I have a dog to take care of, a house to keep clean, finances to manage, meals to prepare, preschools to be interviewing, relationships to build upon, and a business I'm trying to begin.  We just put our house up for sale, and no matter how hard I try, it seems to be the most challenging thing in the world for me to keep clean. Every time I turn around, there is a sticky hand print here, toys there, and dog hair everywhere.

All of this, coupled with a husband who is preparing for yet another deployment, leaves very little time for "dating".

I used to think it would be easy to manage a marriage with children. How hard could it be to go out a few times a month? Apparently, for us, very hard. It doesn't just happen. It really takes a lot of work, effort, and planning to fit schedules together. Our dates have turned into watching TV, playing dominoes, or, as we are doing tonight, sitting in the same room while we each work.

Our hour drives to and from church each Sunday, shopping around Costco, eating dinner (on those rare occasions anymore that we get to) have all become our "date" time. No matter how uneventful or exciting it may be, it is our time that we get to spend together.

Could we put in more effort to "date" each other? Absolutely. We are still navigating dating, while managing life and the time we are given. The journey may be long and full of unexpected obstacles, yet we will continue to work and figure it out together.

What I finally am beginning to realize -- one husband, one dog, and one child later -- is that marriage and dating certainly don't come easy. We have way more responsibilities than we did when we were younger, and much less time to do them in.

So while we definitely could put a little more effort in, we do the best we can with the time we are given.

In a few hours, work will (again) pull my husband away for awhile. Nya just went to bed an hour ago. I'm sitting here writing while my husband packs his gear next to me. It's 8 o'clock and we're both exhausted. And this is our life.

So is marriage always how you imagine it in your mind to be? No.

But I'm beginning (and trying!) to learn, that this is ok.

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

All About Vitamin C - Where, What, and Why

Vitamin C, found abundantly in fruits and vegetables, is an essential nutrient the body requires to support normal growth and development. It improves immune function and the absorption of non-heme iron, protects against cardiovascular disease, prenatal health problems, eye disease, and has even been shown to ward off skin wrinkling. 

Vitamin C is one of many antioxidants that block some of the damage caused by free radicals (Free radicals are made when the body breaks down food or when you are exposed to tobacco smoke or radiation). The buildup of free radicals over time is largely responsible for the aging process, and they may play a role in cancer, heart disease, and conditions like arthritis. Vitamin C has also been shown to regenerate other antioxidants within the body, such as Vitamin E.

Vitamin C is needed to make collagen, which is required for the health and repair of various tissues in the body such as: skin, bone, cartilage, ligaments and tendons, blood vessel walls, and teeth.

"Higher blood levels of Vitamin C may be the ideal nutrition marker for overall health. The more we study Vitamin C, the better our understanding of how diverse it is in protecting our health, from cardiovascular, cancer, stroke, eye health [and] immunity to living longer."   ~  Mark Moyad, MD, MPH, of the University of Michigan. 

Facts about Vitamin C:

• The body does not produce, nor store, Vitamin C.

• Eating foods high in Vitamin C along with those containing iron, markedly increases Iron absorption.

• Vitamin C (along with Calcium) plays a role in building, maintaining, and preventing the degeneration of bone. 

• The ideal dose of Vitamin C may be much higher than the recommended dietary allowance. According to Moyad (MD, MPH), 500 mg daily of Vitamin C is ideal for optimal health. (Source)

• The average person does not meet the daily recommendation of Vitamin C through food because the Standard American Diet (SAD) is lacking in fruits and vegetables.

• Smokers, and those in contact with second and third hand smoke, need 35 mg more Vitamin C than the average person.

• Drinking large quantities of alcohol will cut a person's Vitamin C absorption in half.

What are good sources of Vitamin C? (Source)

Food	Amount	Vitamin C (mg)
Papaya	1 papaya	188
Guavas	1 Guava	126
Sun Dried Tomatoes	1 cup	112
Green Hot Chili Peppers	1 pepper	109
Sweet Red Pepper	1/2 cup raw	95
Kiwi	1 kiwi	84
Acerola Cherries	1 cherry	84
Oranges	1 orange	83
Broccoli	1 cup	81
Kale	1 cup	80
Pineapple	1 cup	79
Grapefruit Juice	3/4 cup	70
Red Hot Chilli Peppers	1 pepper	65
Sweet Green Pepper	1/2 cup raw	60
Cantaloupe	1 cup	57
Mangoes	1 mango	57
Red Cabbage	1 cup	51
Cauliflower	1 cup	46
Banana Peppers	1 pepper	38
Clementines (tangerines)	1 clementine	36
Garden Cress	1 cup	35
Turnip Greens	1 cup	33
Lemons	1 medium	31
Tomatoes	1 medium	29
Potato	1 medium, baked	17
Brussels Sprouts	1 cup	16
Black Currants	1 Tbsp	13
Strawberries	1 strawberry	11
Spinach	1/2 cup cooked	9
Coriander	1 tsp	6
Green Peas	1/2 cup cooked	8
Fresh Parsley	1 Tbsp	5
Fresh Thyme	1 Tbsp	4.75
Cayenne Pepper	1 tsp	2
Chili Powder	1 tsp	2
Chives	1 Tbsp	2
Ground Cloves	1 tsp	2
Dried Basil	1 Tbsp	1.8
Dried Rosemary	1 Tbsp	1.8
Saffron	1 tsp	1

How much Vitamin C do we need? (Source)
                       

Life Stage	Amount (mg)
Birth to 6 months	40
Infants 7 - 12 months	50
Children 1 - 3 years	15
Children 4 - 8 years	25
Children 9 - 13 years	45
Teens, Boys 14 - 18 years	75
Teens, Girls 14 - 18 years	65
Adults, Men	90
Adults, Women	75
Pregnant women	85
Breastfeeding women	120

              

What is the Tolerable Upper Intake Levels of Vitamin C? (Source)

Life Stage	Amount (mg)
Children 1 - 3 years	400
Children 4 - 8 years	650
Children 9 - 13 years	1200
Teens 14 - 18 years	1800
Adults	2000

                                      

*Serious side effects from too much vitamin C are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended because such high doses can lead to stomach upset and diarrhea. (Medline Plus)


The risk of developing Vitamin C Deficiency is increased in:

• Individuals with limited food variety.

• Individuals with a medical condition that affects the body's ability to digest and absorb food such as Crohn's disease and ulcerative colitis.

• Individuals with cancer, end-stage renal disease (kidney failure), or those with chronic hemodialysis.

• Smokers. Smoking affects the absorption of vitamin C from foods and also vitamin C is used up in the body more quickly in those who smoke. 

• Pregnant and breast-feeding women because they need higher amounts of vitamin C.

• Infants fed evaporated or boiled milk.

Snack and Meal Ideas for optimal Iron Absorption (Vitamin C + Non-Heme Iron):

• Chickpea Chia Crackers with Sundried Tomato Basil Cashew Cheese Spread

• Power Packed Bagel topped with Sundried Tomato Basil Cashew Cheese Spread, served with fresh fruit (from list above) or topped with fresh tomatoes

• Chocolate Breakfast Bars for Toddlers paired with fresh fruit (from list above)

• Loving Green Pancakes

• Creamy Fire Roasted Tomato Soup

• Cream of Broccoli Soup

• 1 Pot Chickpea, Lentil, and Butternut Stew served with fresh fruit (from list above) or kale/spinach salad with citrus dressing

• Black-Eyed Pea and Quinoa Chili

• Baked Potato topped with Broccoli and Feel Good Cheese Sauce

• Quinoa Cake Stackers  topped with Marinara Sauce or Fresh Tomatoes and Spinach

There are a lot of other combinations you can create by comparing the above list of Vitamin C rich foods and Iron rich foods. Have fun with it! 

Please also note that I am not a trained doctor, nor certified nutritionist.  The health of you and your baby is of the utmost importance, so always consult with a doctor trained in nutrition, or a naturopath.  

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

Pumpkin Walnut Muffins for Tots

I have experimented a few times with these muffins before finding a set of ingredients that work perfectly together, without compromising the taste and nutrition. When I first began combining foods for my daughter, I had an array of "mini meals" constantly on hand in the freezer that provided variety and the nutrition her body required.  I added different nuts to every meal in order to up the calories and healthy fat content that is essential for her growing and active body.  They were my "go-to" meals I would thaw overnight, and paired with fruit, provided a perfect snack.  These are also essential for on the go trips because they provide a complete meal and are not messy...which is a big score when you're out and about!

Even though they're meant for my 16 month old daughter, my husband and I love them!

What you need:

1/2 c Raw Walnuts

1 Tbsp Ground Flax + 3 Tbsp Water

1 c Medjool Dates, Soaked at least 30 minutes

15 oz Organic Pumpkin (Nothing added)

*1 c Raw Almonds, blended to flour

*2/3 c Unbleached White Whole Wheat Flour

1 tsp Baking Powder

Pinch of Sea Salt

**1 tsp Cinnamon

**1/2 tsp Nutmeg

**1/4 tsp Ground Cloves

*You can use any flour you choose.  I like this combination best.  Using only almond meal will result in a muffin that does not rise, and is likely to fall apart.

** If you don't have these spices individually, don't worry!  Use 1.5 tsp pumpkin pie spice, OR, just use what you do have (cinnamon only is ok!)

Ingredients

What you do:

1. Puree dates, pumpkin, and walnuts in a high speed blender or food processor until smooth.  Transfer to medium mixing bowl (It should be light and whipped).

2. Add ground flax with water and stir well.

Pureed pumpkin, walnuts, and dates with flax "egg".

3.  Add remaining ingredients EXCEPT flour (Almond meal, baking powder, salt, cinnamon, nutmeg, cloves) and stir to incorporate.

4. Fold in flour (this ensures a very light and fluffy muffin!)

5. Scoop into mini muffin pans, and bake for 12 minutes at 350 degrees.  Makes 48 mini muffins.

Why these ingredients?

Almonds - High in Biotin, Vitamin E, Manganese, Copper, B2, Potassium (promotes a healthy and responsive nervous system), Magnesium, and healthy fats. Almonds are known to lower cholesterol, reduce heart disease risk, and improve the flow of blood, oxygen, and nutrients throughout the body

Dates - High levels of Soluble Fiber, Iron, and Potassium contain excellent levels of Selenium, Manganese, Copper, and Magnesium. Helps formulate friendly bacteria in intestines (helps with constipation and digestive issues). Dates have also shown in research studies to reduce the risk and impact of abdominal cancer. 

Ground Flax - High in Omega-3 Fatty Acids and Fiber. Also known to improve blood sugar, lower cholesterol, and protect against cancer and radiation.

Pumpkin - High in Iron and Vitamin A (plays an important role in vision and bone growth; helps protect the body from infections; promotes the health and growth of cells and tissues in the body, and boosts the immune system).   Pumpkin also reduces inflammation, and is a good source of Vitamin E (keeps your immune system working properly and protects your cells from damage that can lead to certain types of disease, such as cancer.)  (Source).

Walnuts - High in Omega-3 Fatty Acids, Magnesium, Copper, and Manganese. Walnuts also provde a good source of Vitamins A, C, E, folate, and other B Vitamins.  They provide a wide variety of antioxidant and anti-inflammatory nutrients, which research shows provide measurable anti-cancer benefits. The antioxidant properties of walnuts help lower the risk of chronic oxidative stress, and the anti-inflammatory properties help lower the risk of chronic inflammation. These two types of risk, when combined, pose the greatest threat for cancer development. (Source). Archives of Internal Medicine found walnuts to reduce LDL ("bad") cholesterol by  7.4 percent, reduce the ratio of LDL to HDL by 8.3 percent. (Source).

I keep these mini muffins stored in the freezer and take a couple out the night before Nya eats them. They need to be kept frozen (unless eaten within a few days), in order to preserve freshness, because they do not contain preservatives.  Enjoy!

Nutrition Info per Muffin:

Calories: 36

Fat: 2.1 g

Saturated Fat: 0.15 g

Sodium: 10 mg

Cholesterol: 0 mg

Carbohydrates: 3.6 g

Fiber: 1 g

Sugars: 1.3 g

Protein: 1.1 g

Looking for other first meals for your baby or tot?  Try these that were, and are a hit in our home!

Best Ever Banana Nut Muffins
Blissful Blueberry Muffins

Chickpea Chia Seed Crackers with Sundried Tomato and Basil Cashew Cheese Spread

Chewy Baked Oatmeal Cranberry Squares

Chocolate Breakfast Bars
Fluffy Power Waffles
Lara Balls

Loving Green Pancakes

Mini Carrot Muffins

Power Packed Bagel

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

Chocolate Breakfast Bars for Toddlers

As the needs and tastes of my independent 16 month old change day to day, I'm constantly creating new recipes that are packed with nutrition and combine all the essential nutrients her growing body needs through the use of whole foods.

In all of the recipes I create, my focuses are:

• Variety
• Whole Foods
• Few Ingredients
• Easy to Make
• Packed with essential Vitamins and Nutrients (Iron, Calcium, Potassium, Phosphorus, Magnesium, Manganese, Zinc, Vitamins A, C and E, and Essential Fatty Acids)

This recipe is no different, and is a favorite of my daughters, especially frozen. I keep an array of prepared meals in the freezer for her that I can take out the night before. Nya will find these chocolate breakfast bars in the freezer and want to eat them as is, without thawing first. Frozen, they have a soft and chewy, cold texture that I believe feel good on her teething gums. They can be enjoyed however your child likes; straight from the oven, room temperature, or frozen.

What you need:

1 cup Medjool Dates, soaked in water at least 30 minutes

1/4 cup cooked amaranth (you don't need to cook this as much as you do for the whole foodie brownies, unless you want more of a brownie texture!)

2 Tbsp Ground Flax

2 Tbsp White Chia Seeds

1 cup Almond Meal/Flour (Make your own to save money - blend raw almonds until powder forms!)

1 Tbsp Raw Cacao (2 Tbsp for extra chocolatey!)

Optionl Add Ins (If adding all of these, up the dates to 1.5 cups OR add 1/2 cup plant milk)

2 Tbsp Hemp Seeds - For additional healthy fats, protein, and nutrients
1/4 cup Chopped Fruit - For Antioxidants, Vitamins, and Minerals
1/4 cup Unsweetened Coconut - For additional healthy fats, protein, Iron, and Zinc
1/4 cup Oats - For additional protein, fiber, and Vitamins and Minerals (Manganese, Phosphorus, Biotin, Magnesium, Zinc, Vit B1)

What you do:

1. Use 1/4 cup of the water they soaked in, and puree dates in high speed blender or food processor until a thick paste forms.

2. Prepare amaranth according to instructions (typically a 3:1 water to grain ratio).

3. Combine all ingredients in medium bowl and stir until incorporated.  Batter will be very thick.

4. Scoop into 8 x 8 silicon pan, or lightly oiled baking dish.

5. Bake at 350 for 17 minutes. Makes 16 bars. These need to be refrigerated or frozen to remain fresh because they don't contain preservatives.

Why These Ingredients:

Amaranth - Excellent source of Amino Acids, well absorbed in intestinal tract, and high protein, Calcium, Magnesium (promotes bone strength and health), iron, and fiber content. Gluten Free.

Almond Meal - High in Biotin, Vitamin E, Manganese, Copper, B2, Potassium (promotes a healthy and responsive nervous system), Magnesium, and healthy fats. Almonds are known to lower cholesterol, reduce heart disease risk, and improve the flow of blood, oxygen, and nutrients throughout the body.

Chia Seed - Packed with Omega-3 Fatty Acids, High in Calcium, Manganese, Phosphorus, Fiber, and Protein. Known to combat diabetes, stabilize blood sugar, and improves blood pressure in diabetics.

Ground Flax - High in Omega-3 Fatty Acids and Fiber. Also known to improve blood sugar, lower cholesterol, and protect against cancer and radiation.

Raw Cacao - High in Antioxidants (promotes general health and may lower risk of several diseases). The Linus Pauling Institute indicates that flavonoid antioxidants such as those found in cacao might interfere with the development of cancer. In a review of evidence from human subjects, published in 2009 in "Nutrition and Cancer," researchers concluded that compounds in cacao might prevent cancer or improve the outcome when the disease is already present. (Source)

Dates - High levels of Soluble Fiber, Iron, and Potassium. Contain excellent levels of Selenium, Manganese, Copper, and Magnesium. Helps formulate friendly bacteria in intestines (helps with constipation and digestive issues). Dates have also shown in research studies to reduce the risk and impact of abdominal cancer. 

Pack these in your child's lunch bag and they will feel like they are getting a special treat! Not only are these chocolate bars a treat, they're packed with essential nutrients to help your children grow and develop healthy eating habits.

For the adult and older children version, check out my whole foodie brownie recipe. They are the best! And originated from this chocolate breakfast bar. They're still packed with nutrition, just not as much as your growing toddler needs!

Enjoy!

Nutrition Info per Bar:

Calories: 77

Fat: 4.6 g

Saturated Fat: 0.4 g

Sodium: 2 mg

Cholesterol: 0 mg

Carbohydrates: 7.5 g

Fiber: 2.5 g

Sugars: 3 g

Protein: 2.5 g

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.

All About Iron - What, Where, and Why

Iron is an essential nutrient because it is a central part of hemoglobin, which carries oxygen in the blood. It is necessary for proper brain development in infants and toddlers, and research shows a lack of this mineral can lead to thought-processing and motor deficiencies. It's also a crucial nutrient our bodies need throughout life. Yet there seems to be a lot of confusion surrounding it; what's its purpose is, and more importantly, where you find it.

There are two types of dietary iron: heme iron and non-heme iron. Heme iron is found only in meat, fish and poultry, while non-heme iron is found mostly in fruits, vegetables, dried beans, nuts and grain products. Iron deficiency anemia occurs when red blood cells do not contain an adequate amount of iron due to pregnancy, blood loss, a diet low in iron or poor absorption of iron by the body.

Ulka Agarwal, M.D., director of clinical research for the Physicians Committee, suggests feeding infants plant-based, iron-rich foods such as green leafy vegetables, legumes, and whole grains to help develop long-term healthful eating habits. She also recommends avoiding the ill effects associated with red meat consumption, including cancer, heart disease, and type 2 diabetes. (PCRM)

Facts about Iron:

• Iron is absorbed 3 times better when it is consumed in breast milk. Therefor, the mother needs to pay special attention to her diet, making sure to eat iron rich foods.

• Infants, unless born prematurely, are born with large iron stores, which generally satisfy their needs until about 6 months of age.  

• Because they grow rapidly, infants and children need to absorb an average of 1 mg of iron per day. Unfortunately, because of poor nutrition from the Standard American Diet (SAD), children only absorb about 10% of the iron they eat. (Medline Plus). Which is why more iron then needed, is recommended.

• Cow's milk is a common cause of iron deficiency. It decreases the absorption of iron and can also irritate the lining of the intestine, causing small amounts of bleeding and the gradual loss of iron in the stool. (KidsHealth)

• Cow's milk (Cheese, yogurt, butter, etc) contains less iron than many other foods, and also makes it more difficult for the body to absorb iron from other foods.  (Medline Plus)

• Eggs inhibit the body from absorbing iron.  They contain phosvitin, a protein compound that binds iron molecules together and prevents the body from absorbing iron from foods. One boiled egg can reduce iron absorption by as much as 28 percent. (Iron Disorders Institute) 

• Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. (Reed Mangels, PhD, RD)

• Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. 

"Fortunately, many vegetables, such as broccoli and bok choy, which are high in iron, are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption." ~ Reed Mangels, PhD, RD

My Family's Iron Background:

Throughout my life I have had people concerned about my iron intake due to my plant based diet. You need meat to obtain iron, was commonly stated from friends, family, and doctors.

Naturally, when I became pregnant, I was concerned about my iron levels...It's not just me anymore. Yet every time I was tested, my iron levels were extremely high.  How can this be if she doesn't eat meat?

Even though my diet had proven that iron can be normal or even high on a plant based diet, concern from friends, family, and doctors were passed on to Nya when she was born.

Iron fortified cereals were recommended when Nya began solid foods just before she turned 6 months. We unquestioningly obliged, and bought an organic, iron fortified, brown rice cereal. Yet Nya didn't care for it, and my gut told me there is nothing better for the body than whole foods, free from process and chemical exposure.  So she had it for a few days, and then we simply didn't feed it to her.  She was not given anything that was iron fortified, as is so widely recommended. (I'm not recommending this, simply sharing our journey and what has worked in our family!).

Nya very quickly transitioned away from purees to whole foods around 7.5 months, through baby-led weaning.  I made a point to feed her variety through whole, plant based foods, in order to meet her nutritional requirements.  This can be challenging at first if you don't know where to begin, or are not used to eating this way yourself.


What are good sources of iron?

	Food	Amount	Iron (mg)
	Soybeans,cooked (Non GMO)	1 cup	8.8
	Blackstrap molasses	2 Tbsp	7.2
	Lentils, cooked	1 cup	6.6
	Spinach, cooked	1 cup	6.4
	Tofu	4 ounces	6.4
	Bagel, enriched	1 medium	6.4
	Chickpeas, cooked	1 cup	4.7
	Tempeh	1 cup	4.5
	Lima beans, cooked	1 cup	4.5
	Black-eyed peas, cooked	1 cup	4.3
	Swiss chard, cooked	1 cup	4
	Kidney beans, cooked	1 cup	3.9
	Black beans, cooked	1 cup	3.6
	Pinto beans, cooked	1 cup	3.6
	Turnip greens, cooked	1 cup	3.2
	Potato	1 large	3.2
	Prune juice	8 ounces	3
	Quinoa, cooked	1 cup	2.8
	Beet greens, cooked	1 cup	2.7
	Tahini	2 Tbsp	2.7
	Peas, cooked	1 cup	2.5
	Cashews	1/4 cup	2.1
	Bok choy, cooked	1 cup	1.8
	Bulgur, cooked	1 cup	1.7
	Raisins	1/2 cup	1.6
	Apricots, dried	15 halves	1.4
	Watermelon	1/8 medium	1.4
	Almonds	1/4 cup	1.3
	Kale, cooked	1 cup	1.2
	Sunflower seeds	1/4 cup	1.2
	Broccoli, cooked	1 cup	1.1
	Millet, cooked	1 cup	1.1
	Soy yogurt	6 ounces	1.1
	Tomato juice	8 ounces	1
	Sesame seeds	2 Tbsp	1
	Brussels sprouts, cooked	1 cup	0.9

Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and Manufacturer´s information.  The RDA for iron is 8 mg/day for adult men and for post-menopausal women and 18 mg/day for pre-menopausal women. Vegetarians (including vegans) may need up to 1.8 times more iron. Food Iron (mg/100calories) Spinach, cooked 15.5 Collard greens, cooked 4.5 Lentils, cooked 2.9 Broccoli, cooked 1.9 Chickpeas, cooked 1.8 Sirloin steak, choice, broiled 0.9 Hamburger, lean, broiled 0.8 Chicken, breast roasted, no skin 0.6 Pork chop, pan fried 0.4 Flounder, baked 0.3 Milk, skim 0.1 "The amount of iron in these foods is expressed as milligrams of iron per 100 calories. Many foods eaten by vegans are superior to animal-derived foods. For example, you would have to eat more than 1700 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach." ~ Reed Mangels, PhD, RD

How much iron do we need? (Sourced from the CDC)

• Infants who breastfeed tend to get enough iron from their mothers (so long as the mother is eating a healthy and varied diet). It is also recommended for breastfeeding moms to continue to take prenatal vitamins). Formula-fed infants should receive iron-fortified formula. (Canadian Paediatric Society Nutrition Committee)

• Infants ages 7-12 months need 11 milligrams of iron a day. 

• Toddlers need 7 milligrams of iron each day. 

• Kids ages 4-8 years need 10 milligrams a day. 

• Kids ages 9-13 years need 8 milligrams of iron each day.

• Adolescent boys should be getting 11 milligrams of iron a day.

• Adolescent girls should be getting 15 milligrams. (Adolescence is a time of rapid growth and teen girls need additional iron to replace what they lose monthly when they begin menstruating.)

• Young athletes who regularly engage in intense exercise tend to lose more iron and may require extra iron in their diets.

• The RDA for a vegan diet for iron is 14 milligrams per day for men and post-menopause women. Women pre-menopause should consume 33 milligrams per day of iron.

Iron deficiency anemia most commonly affects babies 9 - 24 months old. All babies should have a screening test for iron deficiency at this age. Babies born prematurely may need to be tested earlier. (Source)

The risk of developing iron deficiency anemia is increased in:

• Infants younger than 12 months who drink cow's milk rather than breast milk or iron-fortified formula.

• Young children who drink a lot of cow's milk rather than eating foods that supply the body with more iron.

Stayed tuned for the next blog which will feature great meal plans combining Iron and Vitamin C. (You can find that post, along with meal combinations for best iron absorption here.) Please note that I am not a trained doctor, nor certified nutritionist.  The health of you and your baby is of the utmost importance, so always consult with a doctor trained in nutrition, or a naturopath.  

To connect with others in this crazy journey of life, discover new parenting ideas & fun DIY projects, learn about holistic remedies, & find whole food plant based recipes, please visit our Facebook page Loving Green at Loving Green FB.