In the April mamaME Box you will find either a Morning or Energy elixir, courtesy of Alchemy Organic Super Blends. In today's blog post Karen Newby, Alchemy's founder and nutritional therapist, offers some great advice and tips for busy mums:
I’m a nutritional therapist, but I’m also a wife, mother, daughter, friend and fledgling business owner. I never forget the wonderful Marilyn Glenville coin this term ‘Hurried Mothers Syndrome’ during a lecture she gave at my University during my nutritional therapy degree. It rang so true with me as I thought of my own mother (not being a mother yet myself). We so often look after everyone else except ourselves.
As a new mother, this is the time to let people support you; your partners, mothers, fathers, friends, ANYONE that can help. You are in charge of nourishing your little one and you need to be supported to do so. If you are running on empty/caffeine/sugar, you will burn out…and if breast feeding your milk wont be optimised either. Two words: BATCH COOKING. And another 6 – MAKE THE MOST OF YOUR FREEZER. You need quick sustenance that just requires you to heat it up or put onto a plate. No slaving at the stove (you’re already prepped for the little one) and you need something that is quick enough to fix so that you can max out on their sleep time, taking some rest too (put those phones down!).
Batch cooking means that you always have quick options for main meals and snacks so you don’t resort to the less nutritious items. The aim here is to save time and energy plus maximize your nutrient intake. Spend time when you have your partner around, to make up batches of soups, rice salad, baked fish, tagines, mild curries (these are nice cold for lunch) and do an internet shop to minimise the need to supermarket shop.
Below are some easy to put together breakfast and lunches – these are the MOST important meals for all of us but especially new mothers. We need the energy we get from food in the day as opposed to late at night when we are about to crash. This will make you feel so much calmer too as our blood sugar levels keep nice and stable ready for breast feeding, nappy changing, bottle washing, park walking etc etc. As the saying goes:
Portion sizes should follow the path of the sun.
• Porridge with seeds, almond or coconut milk, ground linseeds, fruit/berries, cinnamon to taste
• Muesli - make your own with grains (oats, barley, millet, quinoa), seeds, nuts, dried fruit, and either soak overnight in water or fruit juice and take warm or cold in the morning, or take with milk, yoghurt or fruit juice.
• Pumpernickel rye bread with scrambled eggs, or nut/seed butters
• Eggs with salmon and spinach/greens
• Smoothies - make using coconut yoghurt, berries, ground nuts and seeds, oats, almond milk.
• Green smoothie – spinach, blueberries, avocado, lemon juice, cucumber, celery, organic plant protein powder.
• Yoghurt with fruit, ground nuts and seeds, and seed oils
• Hearty soup (with loads of vegetables, protein source such as lentils/pulses, chicken and some complex carbs such as brown rice, barley etc) with oat cakes.
• Kedgeree (from the night before!)
• Rice / bulgar / quinoa salad with mixed roasted vegetables and nuts eg cashews or walnuts.
• Home-made soup (good to batch cook at the weekend and put into freezer bags for the week) – chicken is good here, be aware of not too many pulses if breastfeeding as this can lead to colic in your baby.
• Baked potato, chicken or salmon baked in the oven with the potato with a little butter and hummus, avocado or mixed beans. Green salad.
• Stir fry vegetables with tofu/chicken/prawns, seaweed, cashews, bean sprouts. Stir fry with water first and then add the oil.
• Omelette (free range or organic eggs) with dark green (watercress, parsley, rocket etc) leafy salad.
Karen Newby, BSc Nutritonal Medicine, mBANT, CNHC