RECIPE – Decadent Coconut Banana Chia Pudding

This recipe is the perfect start to your day!!! Enjoy!

Decadent Coconut Banana Chia Pudding

Easy overnight chia pudding with all the healthy fats to nourish and support the postpartum period.

*Tip: make a few of these in advance and keep them for snacks and breakfast for the week. 

Course Breakfast
Keyword Healthy Treat, Postpartum
Prep Time 5 minutes
Servings 1 pudding jar
Author Jen Casey, Next Bite Nutrition

Ingredients

  • 1/4 cup chia seeds
  • 1 can full fat coconut milk
  • 1 tbsp maple syrup
  • 1/4 cup almond milk *or milk of choice
  • 1 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 banana
  • 1 handful walnuts

Instructions

  1. In a large bowl, combine chia seeds with can of coconut milk, maple syrup, almond milk, cinnamon, nutmeg and vanilla. 

  2. Stir well and refrigerate overnight or for several hours until pudding sets up. When ready to eat, top with sliced banana and walnuts. 

  3. Optional additions are cacao powder, pumpkin seeds and berries. 

Recipe Notes

Did you know that you need calories, healthy fats and fibre to help balance postpartum hormones, for brain health, to heal after childbirth, and to increase the quality of breast milk?  As new and busy mamas, we need to eat to nourish ourselves to fill our own cup, and the easier the recipe, the better! Try this chia pudding that you can make the night before so it is ready for your busy morning the next day.

 

 

Jen Casey, CNP | Next Bite Nutrition Coaching. Offering Weekly Meal Plan Subscriptions with healthy, nutritionist-approved recipes and grocery list emailed straight to your inbox. 

RECIPE – Sweet Tooth Anyone?

Thank you to Christina Zvicer of be loved nutrition for her recipe contribution. I’m sure this cake will make many a mommy very happy!

Zucchini Cake

This recipe is low sugar, is dairy/gluten free and has healthy fats! Can you believe it? 

Course Dessert
Keyword Cakes, SweetTooth
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 1 cake
Author Christina Zvicer, be loved nutrition

Ingredients

  • 1 cup zucchini
  • 1 cup almond butter *you can use raw organic
  • 1/3 cup coconut sugar *or your choice of sweetness
  • 1/3 cup cocoa powder
  • 1 tsp vanilla
  • 1 tsp baking soda
  • dash sea salt
  • 1 egg *optional

Instructions

  1. Preheat oven to 350 degrees celsius.

  2. Grease 8×8 inch cake pan with coconut oil (or make into cupcakes/muffins).   

  3. Peel, chop and blend zucchini in food processor/blender until smooth.

  4. Combine all ingredients together in a mixing bowl (or blend).

  5. Bake for 30 minutes or until toothpick runs clean (adjust to less time if making cupcakes/muffins).

  6. Top with your favourite icing and ENJOY!

Recipe Notes

Christina Zvicer, RYT, RHN | be loved nutrition. Support that goes beyond food ingested and incorporates the person as a whole, physical and spiritual being.

 

RECIPE – Say no to Gatorade! Say yes to Labour Aid!

Here is a recipe that is so easy to make and store, allowing you peace of mind that you’ll have your super juice ready for your birth!

Labour Aid Drink


Say no to Gatorade! 

This amazing drink replaces electrolytes and hydration, which is important as dehydration can slow labour! It also provides energy during the birthing process, taking small sips after every contraction. 


*TIP* try to pee every hour to make space in the belly, making it easier to push baby out!


Course Drinks
Keyword Birth Juice, Electrolyte Boost, Hydration for Birth, Labour Aid
Prep Time 5 minutes
Servings 1 jug
Author Christina Zvicer, be loved nutrition

Ingredients

  • 1 cup water *or more, depending on how strong you want the taste to be
  • 3 cups coconut water *you can choose flavoured or unflavoured
  • 1/2 cup freshly squeezed lime juice *lemon juice is delicious too
  • 2 tbsp raw honey or maple syrup
  • ‘Calm Natural’ magnesium powder supplement *this can be purchased at your local grocery store

Instructions

  1. Add magnesium powder to BOILING water to ionize, creating a more absorbable form of magnesium. 

  2. Let this cool and then add to the rest of the mixture to it. 

Recipe Notes

Store in fridge/freeze in water bottles or ice cube trays until needed.

 

Christina Zvicer, RYT, RHN | be loved nutrition. Support that goes beyond food ingested and incorporates the person as a whole, physical and spiritual being.

Post-Natal vs. Babe & Me Yoga. What’s the difference?

I am often asked what the difference is between Post-Natal Yoga and Babe & Me Yoga. The truth is, they are very different in style, intent and mood. To better grasp these differences, I interviewed one of our amazing yoga teachers, Jessica Blissett, who specializes in these classes.

 

Me: What’s the main difference between Post-Natal Yoga and Babe & Me Yoga?

Jessica: Both of these classes are unique for different reasons. In Babe & Me Yoga, we focus on connecting with baby through movement, music and play. The practice can be quite challenging, but I wouldn’t compare it to what you experienced in your pre-pregnancy practice. As we know, our babes can be distracting. Whether this is welcomed or not in class, it means that the movements don’t always get the targeted attention you might want or expect. Overall, this class is about nurturing the bond between you and babe, as well as the surrounding community of new mothers.

In Post-Natal Yoga, we are able to focus more on movements and address a proper routine for the postpartum recovery. We bring our attention to the breath, abdominals/core, upper body openings and general strength. It’s a time just for mamas to get away and receive the self-care they need, but rarely give themselves when caring for everyone else around them. There is, surprisingly, no Post-Natal Yoga classes offered in the area beyond Babe & Me Yoga, which as I described above, is entirely different. After receiving my training in this specialized class, I felt there was a need to fill that gap and provide a class tailored specifically around postpartum exercise. This is a class for anyone who has experienced pregnancy and birth, whether you’re 6 weeks or 20+ years postpartum!

 

Me: Why practice yoga after I’ve had a baby?

Jessica: Yoga allows you to channel your inner wisdom and intuition. This helps you understand your body’s new limits and avoids pushing you beyond your comfortable edge. After pregnancy and birth, your body needs plenty of time to recover. Although you may feel ready for your pre-pregnancy 10km run, bootcamp or Zumba class, a more gentle regime can benefit you inside and out.

Yoga helps to connect our body, mind and breath. In class, I try to keep the movements fluid to honour the transition the body has undergone as organs slowly begin to move back into their place, which can take up to one year to settle. Yoga also helps to strengthen areas of the body weakened by pregnancy and birth, such as the pelvic floor (mula bandha) and core muscles (uddiyana bandha). Lastly, most yoga classes incorporate breathing exercises (Pranayama), something that has vastly changed since your bump arrived. Body, mind and breath connection—that’s why yoga compliments postpartum exercise.

 

Me: Why should women slowly ease into an exercise regime after baby arrives?

Jessica: Your body has undergone vast changes after pregnancy and birth. As your bump grows, areas of your body can become weak, such as the pelvic floor muscles that sit at the base of the pelvis. These important muscles help avoid ‘pee’ accidents (because no one wants to continue to cross their legs when they sneeze), as well as makes sex more pleasureful *wink*! Bountiful bellies can also weaken the core muscles (not talking six-pack abs here, rather the inner layer of abdominal muscles under the belly button). You’ve probably heard of the dreaded “mummy tummy”? Minimizing, or eradicating this bulge means your “team” of muscles (pelvic floor, core) need to be working together. If you push yourself too hard, too soon after baby arrives, you can create permanent damage to these already weakened muscles. It’s important to honour the shift our bodies have made in creating life for nine months, then delivering that light into the world. Take your postpartum exercise regime slow and mindful. There’s absolutely no rush here ladies! You are all beautiful, goddess mama warriors!

 

For more information about Post-Natal Yoga, click here.

For more information about Babe & Me Yoga, click here.

KiDS Yo-Guide

Celebrating BIG Emotions!

Kiddos can have difficulties working through their BIG emotions. Movement is one amazing tool that helps the little ones re-direct their brain into new patterns of thinking (i.e. creating a ‘yoga flow’ of 3-4 poses when feeling mad, sad, frustrated and annoyed). The trick is to not block these emotion, rather, to allow them to be felt in a healthy and non-harmful way.

Yoga Poses

Dancing makes all of us feel great inside! Try this Sun Dance over and over with your little ones and get them to recite it along with you, starting with a few words at a time, “sky”, “toes”, “bunny”, and so on. Start by “gluing” your feet to the mat with whatever sticky, gooey substance your child can imagine (honey, gum, glitter glue, slim, sweat, we’ve heard it all!).

Our Sun Dance
Reach up high, touch the sky. Bend down low, tickle your toes.
Bounce back like a bunny (plank pose), then come down to your tummy.
Look up, see the clouds (cobra pose)?
Now find your down dog, then hop up like a frog (squat pose)!
Reach up high, smile to the sky (mountain pose).

Guided Meditation

The following is a guided meditation that allows the child to get lost in the story, creating stillness and concentration. Start by getting them to lay on their backs, arms and legs spread wide and eyes closed.

Starfish on a Beach
Imagine that you are a sleepy starfish resting on a sandy beach. You feel the warmth of the bright sun shining down upon you. Take a deep breath in…and out ahhhhh, again.
Stretch your arms and legs long as you rest in the sand, listening to the sounds around you…children laughing, wind blowing, water flowing…
Now imagine you feel cool ocean waves tickling your toes and up, up, up, all the way to your nose! You feel safe here, comfortable and very peaceful.

You could have a tasseled scarf to sweep across their body, like waves. Try it at home and adapt the story, adding or editing it to suit your child. Ask them to keep their eyes closed and body still for as long as possible. Aim for 2 mins at first, then maybe work up to 5 mins!

Good luck!!!

Love,

Salina

 

Family Yoga

Pack the mini van…

…we are going to yoga class!

Starting January 2015, I will be hosting weekly Family Yoga classes at Kushala Yoga. It will be a space for you to share time with your little ones, connecting in new ways amongst the games and partner poses in a playful yoga environment.

To find out more, check out our Family Yoga page on the website!

Love,

Salina

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