Iron & Pregnancy

During a woman’s pregnancy, her blood volume increases by 50 percent.
That is why it is extremely vital that a woman gets enough iron in her diet, and has herself checked for anemia, to ensure enough oxygen is getting to baby and mom’s muscles, brain, etc.
These foods are some of the richest in iron.
foodshighiniron

But some things to keep in mind is that:

A) Caffeine can reduce a woman’s ability to absorb iron. If possible, and drink less or avoid caffeinated beverages such as teas and coffees.
B) Calcium rich foods or supplements can also inhibit iron absorption. Try to consume calcium supplements and iron rich foods at opposite ends of the day.
C) Iron supplements can be hard on the body and result in constipation. While getting from diet alone is recommended, sometimes supplementation is needed. If you can, look for supplements that also include a lot of plant-based items. The fiber can greatly reduce those constipating symptoms.
D) The body more readily absorbs iron that is from animal-based food items, but nature has given us everything we need in order to absorb plant-based (“non-heme”) iron, as well. If we are eating vegetables, we are most likely eating fruits and veggies containing Vitamin C. Vitamin C naturally increases a body’s ability to absorb more iron. Be sure you consume both within a meal to give your body a boost in iron.

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Why healthy people don’t need to “juice”

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While juicing may still be all the rage in some circles, I can’t find it in my heart to fully get behind it as a well-person’s go-to health fix.

Here are some reasons why: Continue reading “Why healthy people don’t need to “juice””

Butternut Squash Spaghetti Sauce

Here is a recipe I whipped up recently. Because I never make anything small, this makes a lot…but easy enough to freeze some for later meals!

Butternut Squash Spaghetti

spaghetti1 butternut squash, peeled and cubed
1 jar (25-oz) spaghetti sauce
1 can (13.5 oz) light coconut milk

Cook together on medium heat covered until squash is cooked.

2 small yellow onions, diced
4 or 5 cloves of garlic, minced
Sprinkle of turmeric and black pepper

Fry three ingredients together in a separate pan in a small quarter sized amount of olive oil on medium to low heat for about 20 minutes. You may add lemon juice to lubricate.
When squash is ready, mash together until even (I used a potato masher).

1 28-oz can diced tomatoes
5 mushrooms, sliced
2 celery stalks, sliced

Add onion and garlic along with these three ingredients to sauce and mix, then take off stove and cover. Let residual heat cook the veggies in the sauce while making noodles (about 15 to 20 mins).

Although spicy foods are not recommended for the first trimester (it can aggravate nausea and morning sickness), I added a tablespoon of red pepper flakes for a nice sweet and hot taste. Feel free to add nutritional yeast (like I did), and a few leaves of spinach for color.

Mix with noodles, add fresh cilantro and enjoy.

Yum!

Forget losing weight this New Year’s

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Happy New Year’s! As I sit and write this on the morn of New Year’s Eve, I see my Facebook feed flooding with “resolutions.”

We know the drill. Every year, people make the same promises to themselves. To get a better job. To stop smoking. Spend less. Spend more time with family. Get fit. And the topmost popular goal for New Year’s across the board: Lose weight.

The sad thing is, most people never make it past the first week of the new year in pursuit of their lofty, well-meaning goal. And it’s not our fault, generally.

Because the odds are stacked against us from the start.

Why you might not lose weight this winter

Continue reading “Forget losing weight this New Year’s”

Cold Beet Salad & Sweet Craisin Quinoa

beet-salad

PREPARATION

Quinoa:
Prepare one cup quinoa with 1/2 cup raisins and 1/4 cup dried cranberries. Cook together until water is absorbed by quinoa. Add 1/4 cup canned light coconut milk/cream, 1/2 tbsp maple syrup, 1/2 tbsp coconut sugar, and 1/2 tbsp cayenne. Mix well. Sprinkle a handful of fresh, minced mint leaves.

Beet Salad

I took both red and golden beets, cut the roots from the stems and wrapped the beets in tin foil and baked for an hour at 400 degrees. You will only need to cut up four or five cooked beets, 4 or five tomatoes, and roughly cut the beet leaves, and chop stems like celery. Toss together with some balsamic vinegar.

Serve together, chilled.

Delicious!