Soup's On - Recipes

I love soup! It's easy to make, easy to store and easy to reheat. Everyone in our family loves it; a great "first food" for kids. Plus, it is a good way to use up any extra veggies before they go bad. You can put anything into a soup - beans and lentils, veggies, herbs and spices, chicken or beef. And the base can be anything from veggie, chicken or beef stock to plain water to a tomato or squash base.

I like to make a big pot of soup and then divide it up into smaller containers and freeze until we are ready to eat. It's a great way to have healthy food always on hand, and if you don't feel like cooking after a busy day.

Experiment and play around with different flavor, ingredients, spices; and enjoy!

Butternut Squash Soup
Easy Tasty Filling Chicken Curry Soup
Indian Roasted Pumpkin Soup

Birth Story - Laura and Steven

Laura called me at 5:00am. She had been having consistent contractions since they woke her up at 2:30am. She asked when she should call her doctor. I told her to try to rest, eat a little and stay hydrated, and to call when they were 5 minutes apart, lasting 1 minute long for 1 hour (5-1-1). She called me back again around 7:00am stating that the contractions were at 5-1-1 since approximately 5:30am on and the doctor said she could come on in for a check. I did not hear back from them until 9:00am, when her husband, Steven, called me to say they were at the hospital and Laura was asking for me. Her status at 9:00am was 3 cm/100% effacement/0 station. During her previous prenatal visits, her midwife/doctor said the baby was “very low” and that this would probably be a fast labor.

When I arrived around 10:00am, Laura and Steven were in good spirits. They were walking the hallways and she seemed to be handling the surges (contractions) well. Although the baby was not posterior, she was experiencing a lot of back labor. I tried the double hip squeeze and it worked. She loved that. I showed Steven how to do it since he is much stronger then me and she liked the pressure very hard. While he did the hip squeeze, I massaged her hands, arms and shoulders.

The hospital insisted Laura have Intermittent External Monitoring, which unfortunately slowed her labor down. When she was not on the monitor, we had to work extra hard to get her surges going again at a consistent rate by walking, squatting, rocking her hips and emptying her bladder. I strongly feel that if she had labored at home longer and did not have the EFM as often, labor would have been much shorter.

By 1:00pm, she was 5cm. The surges were getting stronger, so we utilized some more distraction techniques: leg and back massage and counter-pressure, aromatherapy (she loved Rosemary) and the heated rice sock on her back. She liked them all. I had to remind Laura to drink water, juice and broth often to keep her energy up. She did not feel like eating solid food. She sang her birth song the whole time and I kept encouraging her that it was helping move her baby down. She enjoyed sitting on the toilet to help relax her hips, pelvis and pelvic floor. I prompted Steven to join her; he hugged her, massaged her, and whispered encouraging words. I left them alone at this point.

Between 1:00pm and 7:00pm, Laura went from 5cm – 7cm. I asked if she wanted to take a bath, which she really enjoyed and took a few during this time. At 5:00pm, the hospital gave her 500cc of IV fluid to keep her hydrated. Around 7:00pm, she started to go through transition. Her surged became incredibly intense and she started to panic and cry. She was asking for something to take the edge off, and didn’t think she could go on. I asked Steven privately what he thought. He said she did not want drugs no matter what she said. I had to use the “take charge” routine a few times with her. I held her face, speaking calmly but firmly to her, telling her she could do this, her body knew exactly what to do and she has been doing an amazing job. I reminded her that pain meds would make her sleepy and she would not have the energy to push her baby out.

Around 8:00pm, Laura was kneeling next to the bed and started to find “her rhythm”. She methodically rocked her hips and shook her head back and forth. Steven, his two aunts and myself took turns massaging her legs, hips and back. She stopped moaning and was deep in concentration. Nothing could break her rhythm. The evening nurse was awesome. She brought the EFM over to the side of the bed and held the monitor to Laura’s belly for the whole 20 min so she did not have to get back in bed. At 8:15pm her bag of waters ruptured. Laura soon got into bed, kneeling and rocking, hanging onto the top of the bed, which was propped up vertically. By 9:45pm, she was completely dilated and had the urge to push. She pushed for awhile kneeling and then turned over when she was ready. The nurse and I held each of her legs for leverage while Steven stood by her head, whispering encouraging words and helping to support her back. We kept telling her we could see the baby’s head with each push, but I felt she would be more effective if she could see it herself, so I asked for the mirror to be brought over. I told her look at her baby coming closer and closer with each push. Steven and I switched places so he could see his baby being born. Eventually, the baby was low enough that I told her to reach down and touch his head. That was Laura’s “Ah-ha moment”! Her voice rose with excitement and in a few more pushes, Baby Riley was here! The doctor placed the baby on her chest and a family was born. I stepped away for them to bond together. It was 11:04pm.

After Baby and Mom were cleaned up, we propped the bed back up and I helped Laura with proper nursing positions and tips. We stroked his cheek, getting him to root and soon he latched on. I stayed until 1:00am, making sure that he nursed on both sides and that Mom and Dad were comfortable. She reported to me later the next day that he was “eating like a champ”! The nurses told her that in the past 8 weeks, she was the only patient that had actually followed her birth plan, and had a completely natural, unmedicated birth. They were surprised that her plan followed through, but I was not. Laura is a strong, educated mama with a lot of support and I knew she could birth her baby the way she wanted in any situation.

Throughout the birth, both Laura and Steven asked me if everything that was happening was normal. I think by reassuring them that it was helped labor progress. I was glad that I was able to keep offering different positions and options to keep her comfortable and Steven involved, which was very important to him.

"I am a first time mother who researched, read up, and spoke to anyone that would listen about childbirth. When I finally learned about a doula coach and what they provide, I felt lucky and blessed to have Jenn Cohen by my side for her practicum. The knowledge (and motherly experience) she shared with my husband and myself added a great deal of calmness to my birth. She was always around for advice and early morning phone calls prelabor. During delivery, she became my support and stronghold, coaching me and my family thru my labor. She literally saved me from an epidural I did not want (but cried for in transition) and had me stick to my birth plan, which myself and my child will be forever grateful for. Post partum, she was a strong ally- helping my little boy latch for his first feeding and even driving us home from the hospital! Our family will always have an additional member with Jenn and the amazing warmth she showed to us!" ~ Laura Duncan & Riley Phoenix born Oct 17th 2011

Breastfeeding and the Stress Response

As adults, we all have stressors throughout the day. We stress about too little money, too many things to do and not enough time in the day. We might be fighting with our spouse or children. We might hate our job, our neighbor or the person in front of us that's driving too slow. Unfortunately, this chronic stress hour after hour and day after day puts a huge toll on our bodies.

Briefly and generally-speaking, this is the physiology of our body's response to stress: Increase heart-rate, respiratory rate and blood pressure, vasso-constriction to organs (that means the veins constrict, decreasing blood flow to the organs). The brain starts shutting down the parts for short-term memory and learning. Adrenals release catecholamines, which release free-fatty acids into your system for energy.   Catecholamines and cortisol will stimulate the release of sticky factors and blood platelets. Cortisol will down-regulate insulin receptors. Cortisol converts extra calories to fat and moves it to the abdominal area. (Extra abdominal fat increases your risk for diabetes and heart disease.) Under stress you crave Fats & Sugars. Most people do not go for healthy fats/sugars like lean meats, nuts/seeds and fruits & berries. No, instead they grab a Soda, BurgerKing and a candy bar. All that trans fats and HFCS increases you blood sugar EVEN MORE, increases insulin resistance even more, and increases your risk for heart disease, obesity and diabetes. Cortisol also down-regulates your immune system - increasing your chances of Colds, Flu, Cancer. Cancer is an immune issue – we all have cancer cells, but most of the time we are able to fight it off. Do you ever wonder why is it whenever you are stressed out you get sick?


But what about a baby? Do babies have stress? Sure they do. They don't know if your coming back for them, they might wake up in a dark room, they have something wet on their bottom that they can't get off. They are being constantly introduced to new people and places. As a toddler, they might start preschool with a new teacher, friends and fun things to do...but they wonder if you are coming back for them? Your family might move to a new house - but this new place is strange and unfamiliar to a little one, even though you are there. Your child might even witness you and your spouse fighting - and that can be scary to them. They might be mastering a new skill - crawling, walking, climbing. A new toy or movie might be stimulating their brain. Although these situations are not all negative, they are "stressors". Think about your wedding day, or going to a foreign country, or a rollercoaster - all fun and exciting, but can still have the same "stress response" on your body.

So, as adults, we have the knowledge and means to reduce our stress and improve our health. Yoga, exercise, meditation, a raw, clean diet, regular chiropractic care, etc.

But what can a baby do? BREASTFEED! Babies innately know what to do when they are stressed. They don't have to think about, plan it, schedule it - they just DO it!! They cuddle up next to Mama where they feel warm and safe. Their heart rate and respiratory rate start to match yours. They gaze into your eyes. Their "craving" for fat and sugar is satisfied with Mama's Milk - and breastmilk has the perfect ratio of fats and sugars for their body at that specific time. The immunoglobulins received in your breastmilk is exactly what they need to boost their immune system. They get a rush of oxytocin (the "love" hormone) to relax their body. They "exercise" their jaw, and that sucking motion helps to calm them down and promotes CSF (Cerebral Spinal Fluid) flow up and down the spinal cord.



So relaxed from breastfeeding
I couldn't even finish my smoothie....

 I am so glad that I can provide this "stress outlet" for Nolan. I have noticed patterns of more or less breastfeeding, and he definitely breastfeeds more when there are big changes or a very active schedule. He innately, amazingly, knows what his body needs. And, he is never sick!

Breastfeeding is a great way to reduce stress for Mama, too. It makes her sit, relax, slow down and focus on her baby. There is also a release of hormones (oxytocin) to her brain, which makes her feel happy and in-love with her little one.

Holiday Candy Overload

The Holidays are quickly approaching us, and it is "candy-central" in every store . Fortunately, Nolan does not know what candy is yet, and I plan to keep it that way as long as possible. I know that some people might think that I am "depriving" him by not allowing him candy, even at the Holidays, but I feel the only thing I am depriving him of is sickness and disease. I don't think that there is anything wrong with an occasional cookie or chocolate, even for a little kid, but please - it's gotta be organic and high-quality! This is why I have dedicated so many posts to healthy snacks that taste just as good, if not better, then the store bought stuff! I don't mind then if Nolan has one, or more, of a raw, organic, vegan cookie or chocolate ball. Please check out the posts under "RECIPES" for tons of yummy treats!

Unfortunately, candy and chocolate has changed over the last century. Instead of being a luxury that people indulged in once a year, savoring every sweet bite, it is now commonplace to eat a candy bar everyday. And on top of that, most Americans will add a Big Gulp of soda, Whopper, fries, chips and donuts to their daily consumption.  How's that looking for heart-disease, obesity, diabetes and cancer?

Not just the quantity, but the quality of candy has also changed dramatically. Instead of using pure, raw, real ingredients, now most candy is comprised of "hidden ingredients" - chemicals and preservatives, such as aspartame, food colorings, HFCS, GMO's, MSG and more. Just look at the wrapper! Aspartame is used as the sweetener in almost everything, including chewing gum and mints. According to Dr. Mercola, "Aspartame was approved for dry goods in 1981 and for carbonated beverages in 1983. It was originally approved for dry goods on July 26, 1974, but objections filed by neuroscience researcher Dr John W. Olney and Consumer attorney James Turner in August 1974 as well as investigations of G.D. Searle's research practices caused the U.S. Food and Drug Administration (FDA) to put approval of aspartame on hold (December 5, 1974). Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the FDA. Many of these reactions are very serious including seizures and death. A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain. According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame: Brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, Parkinson's disease, Alzheimer's, mental retardation, lymphoma, birth defects, fibromyalgia, and diabetes." Most candies, snacks and cereals, especially the ones marketed to kids contain artificial dyes/colorings. What's wrong with that? According to the Washington Post:"Beyond the behavioral problems and cancer risks, the greatest hazard that dyes pose for children may also be the most obvious: They draw kids away from nutritious foods and toward brightly colored processed products that are high in calories but low in nutrients, such as fruit-flavored drinks and snack foods. Those types of foods are a major force in America's obesity epidemic." The Lancet study on food coloring effects prompted the British Food Standards Agency (FSA) to issue an immediate advisory to parents, warning them to limit their children's intake of additives if they notice an effect on behavior. They also advised the food industry to voluntarily remove the six food dyes named in the study and replace them with natural alternatives if possible. As of July 2010, most foods in the EU that contain artificial food dyes were also labeled with warning labels stating the food "may have an adverse effect on activity and attention in children." (ie: ADD/ADHD). And this prompted many food manufacturers to voluntarily remove the dyes from their products. Dr. Mercola also says, "This is why if you eat a Nutri-Grain strawberry cereal bar in the United States, it will contain Red 40, Yellow 6 and Blue 1. But that same bar in the UK contains only the natural colorings beetroot red, annatto and paprika extract. In fact, the UK branches of Wal-Mart, Kraft, Coca-Cola and Mars have removed artificial colors, sodium benzoate and aspartame from their product lines as a result of consumer demand and government recommendations. In the United States, however, the Food and Drug Administration (FDA) continues to allow these toxic ingredients in countless popular foods, including those marketed directly to children."  http://www.mercola.com/

So, THIS is why I don't give candy to my kid! It causes cancer, ADD, suppresses the immune system, causes insulin resistance, and once a kid gets the taste of sugar, it is addictive. It is really hard to reason with a two-year-old why they cannot have candy for breakfast, so I'm not even going to go there. Think you're "depriving" your kid? Think again! Think that "candy never killed anyone"? Think again!


From October 31st to Spring, the American diet is surrounded by more sugar, fats, chemicals and preservatives:  Halloween, Thanksgiving, Christmas, Hanukkah, New Years, Valentines Day, St Patty's Day, Passover and Easter (and not to mention all the school, work and in-between parties) - WOW!!!

Things we do different:
1) At Holidays, we give Nolan gifts of toys or books instead of candy.
2) We avoid situations where other children might be getting candy in front of Nolan, or have healthy treats ready to give him.
3) At Easter, for example, we put fruit in the plastic Easter eggs instead of candy. Nolan did not know the difference, and if we keep doing that year after year, that is all he will know.
4) For Halloween, I give out mini boxes of raisins, nuts or trail mix. We do very short Trick-or-Treating, and spend more time at community events where he will do craft projects, play and show-off his costume. He does not know that the little wrapped up items in his bag are even food, so its easy to sneak it away from him.
5) At school, I supply the class with healthy snacks and/or toys for the kids, and remind the teacher not to give Nolan candy.
6) As he gets older, we will teach him the true meaning of the Holidays and focus more on things to do and gifts to give people. The food we eat will all be healthy and Nolan will help us plan the menu. We will work on setting a good example and creating healthier traditions for our family to follow. If I only offer him healthy, good-tasting, quality food, and avoid the other stuff, this is all he will have a taste for. I am shaping his palate for the future.

This is what I go for....http://www.dagoba.com/

Happy Holidays!
~ The Natural Mama

Spicy Spinach Curry Pizza

The pizza is our house has gone Indian....

Spicy Spinach Curry Pizza

Spinach Sauce:
1 pound fresh baby spinach
3/4 cup chopped onion
4 cloves garlic, diced
1 tbs EVCO
1 tsp curry powder
1/2 tsp ground cumin
1/2 tsp ground turmeric
1/2 tsp ground cinnamon
1/8 tsp crushed red pepper/cayenne pepper
1/4 - 1/2 cup coconut milk
(All ingredients should be organic)

Wash and rinse spinach in a colander; drain and add to a large pot with about 1/2 inch of water in the bottom. Heat on high until water begins to steam, then cover and reduce heat to low. Cook for 3-4 minutes while spinach wilts. Drain spinach and move into food processor. Process until smooth. Using the same pot, saute the garlic and onions in EVCO over med-high heat until onions are brown and soft. Add spices and stir well. Add back in spinach and coconut milk, stir to your desired consistency. Add more milk if too thick. Season with S&P, and more crushed red pepper if you want it spicier.

Preheat over to 400*. Place Naan Bread on cookie sheet. Add spinach sauce to bread, covering it well to the edges, and cook for approx. 5-8 minutes. Add browned ground beef or chicken (this could be cooked while the spinach was cooking) or cooked while beans, or any other toppings to the bread and cook for another 5 minutes, or until bread edges start to brown. Top with EVOO, goat cheese or feta cheese, and any other spices. (I used more diced garlic)

** (If you use beef or chicken, make sure it is free-range/grassfed/no hormone)