The Paleo Diet or Paleo Lifestyle

"The Paleo Diet" , developed by Dr. Loren Cordain, Professor at Colorado State University, has gained quite a bit a popularity over the past few years. The Paleo Diet Book has been studied, dissected and embraced by fellow professors, students, health professionals, namely Chiropractors, athletes, CrossFit enthusiasts and many more. The Paleo Diet recommends that we follow the diet of our Paleolithic ancestors or "hunter-gatherers". These people had virtually no heart disease, no diabetes, no cancer. They were lean and strong, with clear skin, healthy hair and nails. This is because of what they ate. And what would a person living 40,000 years ago eat? Fruits and veggies, nuts and berries, lean meats, fish and seafood. No dairy, no grains, no refined sugars. The things that God put on the earth and nothing else (not that they had much of a choice!) These are the foods that are innate for our body, the ones that allow our body to function properly and fight off disease.

The book briefly touches on exercise, and has inspired many other health and exercise professional designing programs around "hunter-gatherer" primal movement patterns: jumping, climbing, pulling, pushing, lifting, running, throwing, etc. If this is the way our ancestors moved to build, hunt, fight and live then that is how our modern body should be moving too. And, it is more fun this way then running on a treadmill!

But this is where the "Paleo Diet" ends, with food and exercise only, and where the "Paleo Lifestyle" picks up. Never heard of it? Let me share.

In the Paleolithic era, women would have birthed their babies at home, with a skilled midwife. In fact, up until the early 1900's, all babies were born at home. 90% of pregnancies are completely normal and uncomplicated. For the majority of women (and their babies), it is actually safer, quicker and easier to birth at home then the hospital. The hospital should be for emergency care only - not for a normal everyday occurrence.

The "hunter-gatherer" mother would breastfeed her child for as long as they wanted. The average weaning age (if left up the child) is between 2.5 years and 7 years. That child was carried approx 8000+ miles over the first few years of it's life, nursed on demand, sleep next to mother and was with it's mother constantly until it was old enough to join in the daily jobs of hunting or gathering. This child never got vaccinated, exercised outside all day, and ate healthy, nutrient-dense foods. This child's immune system was never compromised by toxins or chemicals.

The Paleo Diet book, although wonderful and informative, does not touch on any of these subjects. How great would it be to teach modern parents that living like our ancestors it easier, healthier and the innate way to live, the way that we were designed to live. Before your child is ready to eat the Foods of our Earth, that breastmilk (not formula) is superior, for alteast a full year, and then for as long after that that the child/mother agree on. Just like F&V and lean meats are the innate foods for our bodies, breastmilk is the innate, perfect food for a baby, full of probiotics, EFA's and immunoglobulins. When a baby is carried by mother, close to mother often and sleeps with mother, her milk supply stays strong and baby feels safe and secure. Baby is less stressed, therefore less prone to illness and disease. And, if baby is not feeling well, he is not pumped full of antibiotics, Ni-quil and left alone. Mama stops what she is doing to tend to baby so he will recover quickly without drugs.

The Paleo Book touches only briefly on the QUALITY of food, which I feel is a huge void in the book, since Dr. Cordain reiterates over and over again to be eating like our ancestors. 40,000 years ago people did not have to worry about GMO's, pesticides, irradiation, antibiotics, growth hormones and soil run-off. But today we do! He does mention briefly grass-fed and free-range beef and chicken. However, we also need to look for "hormone-free" and "no-antibiotics" on all meats and chicken and "wild caught" on all fish. As for Fruits and Veggies, I always buy organic to avoid GMO's and pesticides. Eating the best, highest quality food is VITAL for optimum health!

I am also a huge fan of raw foods. The Paleo Diet Book does not make a formal statement either way, they just encourgae you to eat F&V. I feel eating as raw as possible is the best way to keep all the nutrients and living enzymnes intact in your food. If you do decide to cook your veggies, lightly steam only, so they still have a little crunch.

I encourage everyone to read "The Paleo Diet" book. It is an easy read and highly informative, with some great recipes. Just remember the quality of your food is just as important as the type of food it is. Eating an apple is great; its full of vitamin and minerals, fiber and antioxidants. But none of that matters if the apple is genetically modified or full of pesticides. Why put those chemicals INTO your body, when the reason your eating the apple is to eat healtier!?

What is your kid REALLY drinking?

I have dedicated many posts on what's healthy and what's NOT healthy to eat. I have given numerous examples of what our family does and WHY.

I recently came across an article in a parenting magazine on beverages. It started out well, taking about the empty calories that are in fruit punch, soda and Gatorade. They then mention the various names of sugar that you might find on the label. BUT THEN....they go on to say that "milk does a body good", and to try these beverages with little or no calories: Crystal Light, Diet Pepsi, unsweetened tea and water! They finish the article with stating that "water is the best beverage you can consume", and lists 8 reasons why. Thank you. The article was written by a Dietitian in a very one-sided view on food: looking at ONLY calories, or ONLY sugar, or ONLY carbs (this is how they are trained) - but NOT looking at the big picture - the INGREDIENTS! Crystal Light or a Diet Soda might only have 5 calories, but it DOES have aspartame and artificial colors, both known to cause ADD/ADHD and cancer. And milk...well, as humans, we not only do not need it, we should NOT have it. Almond, rice and hemp milk can give you the same flavor without the inflammation. As Holistic Lifestyle Coach and Chiropractor, this is what me and my husband educate our patients on:  If you eat what is innate for your body, what God put on the Earth, then you do not need to worry about calories, fat and carbs. Your body will know what to do with that food perfectly - sending the good Essential Fatty Acids to your brain, Calcium to your Bones, Magnesium and Proteins to your Muscles.

In our family, water IS the best thing to drink, with coconut water as a very close second. And real, fresh, raw fruits and veggies as a homemade smoothie or juice is next. Water and coconut water can be "dressed up" with a few lemon/orange wedges or frozen strawberries and blueberries added in. I will also pour a smoothie/juice into an ice cube trey, and then pop the fruity ice cubes into a half filled bottle of water for Nolan. Smoothie and juice recipes are endless, and a glass will usually fill you up, so your not looking for another, like after drinking a soda. (Sometimes I feel bad when someone comes over and all I have to offer them to drink is water! I'll usually offer to make them a juice or hot tea.)

Many parents think that a bottle of fruit juice is fine to give their kids because after it, it IS fruit! But what is the quality of that fruit? How many glasses of apple juice is your kid drinking every day? How much juice is actually in an apple? And, more importantly, how much sugar is in that juice? I have "conducted" my own experiment to prove exactly that - "What is your kid REALLY drinking?"

I have recently been able to gather 3 different types of kid's juice boxes. Mind you, I did NOT pay for these - they were samples or give-aways that I happened to come across for my experiment. I refuse to "vote" (by paying for) commercial fruit juice!

When I juiced an organic medium Apple (approx. 3" dia), I got 1/2 cup of juice, or 4 oz. A medium Apple contains APPROX. 4 grams of fiber, 19 grams of sugar and 25 grams of carbs. (Remember these are GOOD carbs that give you energy, unlike breads! And REAL sugar in the perfect amount that an Apple should have!)

My samples



Mott's for Tots
Ingredients



This juice is from concentrate, contains apple and grape juices, "natural flavors" (whatever that really is!?), and Vitamin C added as a preservative (that is fairly standard). It was pasteurized, which means it was brought to such a high temp as to kill bacteria, as well as all the vital enzymes and nutrients. Amazingly, compared to the Organic Juice below, no additional preservatives were added.

 

Mott's for Tots
Nutrition Guide

The box says it is 6.75 fluid oz, but when I measured it, it was really 8oz!! That means that all the nutritional info is off. The sugar and carbs are probably closer to 16 grams.



Apple & Eve Organics
Nutritional Guide and Ingredients

This juice is a little over 4oz. Although it uses USDA Organic Apples, it is still concentrated. It clearly says on the box "not a sufficient source of fiber", where the real Apple contains about 4 grams of fiber. Fiber helps to flush sugar and toxins from the body. Oddly, Calcium Lactate and Calcium Gluconate are added, both of which treat calcium deficiencies and preserve foods. Even more strangely, Malic Acid is added, which is used in foods to create a "sour" taste that apples and grapes naturally have. Why would they add a flavor that naturally occurs with apple juice anyways? Oh, I know - because when the juice was pasteurized and diluted down it lost all its flavor along with all its nutrients!






Mott's Original Apple Juice
Nutritional Guide

  The bottle states that it is 8oz, but when I measured it, it was slightly over that. It also is concentrated, and states "not a sufficient source of fiber", so see my thoughts on that above.

Mott's Original Ingredients

Vitamin C was added, so they could claim "an excellent source of Vit C", and also for the preservative. I was actually surprised that nothing else was added.

Conclusion: The real apple might have more sugar in it ounce for ounce, however, it is organic (no GMO's), contain fiber, is filling and supplies the body with hundreds of thousands of phyto-nutrients, minerals and more then we can even count. I would go with the real apple (whole) or juiced apple with water.

What's in the Cohen's Kitchen?

Here are are few pics of our kitchen, small but fully stocked with the necessities to stay well. (This was also a good opportunity for me to clean out the refrigerator and organize the cabinets!)


REFRIGERATOR



• Top Shelf (L-R): Almond Milk (never cow's milk), Kefir Water (good probiotics), Grapes, Watermelon, Raw Protein Powder (for smoothies), cherry tomatoes, turmeric paste (for Golden Milk), Aloe Juice (for smoothies), raw chocolate balls/granola bars (home-made snacks), tonic water, vegan butter, coconut water (usually we buy the liters by the case, but the store was out!).
• 2nd Shelf (L-R): Greens - dandelion, Romain, basil, mint, sprouts, kales and collards.
• 3rd Shelf (L-R): (more greens), celery, carrots, hard-boiled eggs, more carrots (these were home-grown), eggs (in cartons). **We buy our eggs and chickens from local farms - organic, free-range, eating-whats-on-the-ground chicks. You know it's real when there are feathers on the eggs!**
• Bottom Shelf (L-R): Ezekiel Sprouted Living Bread, chicken, apples, bowl of oranges, pears, pomegranate.

*All F&V are organic, and most are from local farms. Farmers markets and co-ops have great prices!*



REFRIGERATOR DRAWER



• Peppers, tomatoes, cucumber, sweet potato, onions, carrots, beets.



REFRIGERATOR DOOR



• Top Rack (L-R): Orange, garlic, ginger root.
• 1st Shelf (L-R): Diced Garlic (when you go through as much garlic as we do, it's nice to have both whole and minced on hand!), Raw Almond Butter (never Peanut Butter), Organic Salsa, variety of dressings, lemon and lime juice, preserves, capers, Probiotics.
• 2nd Shelf: Organic Tomato sauce (I usually make home-made sauce, but nice to have a few jars on hand), Organic Yogurt, Maple Syrup (the real thing!), Spiralina, Omega-3's, Fish oil, Apple Cider Vinegar.



CABINET



• Top Shelf (L-R): Organic Puffs for Nolan (not a regular snack for him, but convenient to have once in awhile), variety of beans, lentils, couscous, etc. to have on hand for a quick dinner, organic, fair-trade Costa Rican coffee, brown sugar, Spelt flour, baking soda, baking powder.
• Middle Shelf (L-R): Raw Cacao nibs, Raw Cacao Powder, Organic granola, Chocolate Bliss, Ginger chews, Coconut flour, Organic oats, Muesli, Almond Flour, Flax Powder, Gluten-free Pancake/cookie mix, ginger powder, cumin seeds, turmeric powder, mustard seeds, coriander powder, sea salt, arrowroot powder.
• Bottom Shelf Left: Nutritional Yeast, Raw Honey, Coconut Oil, Nama Shoyu (unpasteurized soy sauce), walnuts, almonds, cashews, gluten-free rice pasta, granola bars.
• Bottom Shelf Right: All these little jars hold the things I buy in bulk. I keep the large bag/container in the back room, and use these to keep it convenient in our tiny kitchen - One day I'll have a big kitchen!! These include (All organic):  Hemp seeds, shredded coconut, brown and golden flax, chocolate chips, raisins, dates, rice, amaranth, wheat berries, quonia, pistachios. Raw agave, organic sugar.



• Counter Top (L-R): Variety of teas in basket, psyllium husk, vitamin D and others, Juicer, Blender, Kefir Water jar, Fruit Basket: bananas, avocados, acorn squashes, bag of flax crackers on top. Side cabinet holds variety of dried spices and herbs.

As you can see, 90% of everything is REAL, RAW, ORGANIC, UN-PROCESSED foods. Obviously, the fruits and veggies vary from day to day, week to week, season to season. We try to keep a good variety of foods, condiments and spices ready to make a healthy meal. I feel that if you keep the kitchen stocked with good food, then there is no excuse not to eat well! I do not deprive myself of sweets - I love chocolate! But, it's home-made, healthy, REAL snacks - I know exactly what is in it!

Next post will be on reading labels and making better food choices when shopping!

Is my kid unusual?

I'm at the library the other day for storytime, which is designated for 1 and 2-year olds. Nolan and a couple other children are quietly listening to the teacher read stories and sing songs, while standing or sitting close to mom. About 5 or 6 other children are running around, screaming, while mom does nothing but absently call out, "come over here, so-and-so", and then continues chatting with another mom whose kid is doing the exact same thing. One child runs to the door and starts banging on it. Another has a melt-down in mom's lap and cries hysterically. One boy pushes a kid down, and later pokes a little girl in the face. Another spills his mother's cup of coffee, she yells at him, and then drags him out of the room by his arm while the rest of us try not to stare. Nolan is unfazed by the commotion. He calmly picked out a scarf from the teacher's basket, dances to a song, puts it back when asked and then runs to me with a big "I'm so proud of myself" smile on his face. He shares a toy with a little girl and waves "bye" to everyone when we are done. Part of the class he stays close to me and other times he ventures up to the teacher, dancing and singing with her. As we leave class, almost every child is given a juicebox and cookie by their parent. This is typical for storytime - the usual group and usual behavior. I think to myself, "Nolan has never had a temper-tantrum in class. He has never had a melt-down, hit anyone or displayed unacceptable behavior. He certainly has his moments, usually when he is over-tired or teething. While all these other children are out of control every week, Nolan displays excitement and joy for being there while still being calm. Is my kid unusual?"

Yes, he is unusual. He is unusually advanced for his age, something my husband and I contribute to the foods he eats. He has never had a boxed or canned food. Nothing processed. Always 100% natural, real food.

My conclusion: "What did these kids have for breakfast?" Probably a sugar-coated cereal with milk or a syrup-saturated waffle with apple juice. Or a doughnut, chocolate milk, maybe even candy! And now another sugary snack that their parent was told "it's OK to have a cookie sometimes" and "apple juice is made from fruit, so it's good for them". Sugar, sugar and more sugar! For the most part, kids that are bouncing off the walls are on a sugar high. Then they crash & burn, have a melt-down and require more sugar to balance their insulin levels. This causes kids to literally become addicted to sugar and crave only the taste of sugar. You hear parents say all the time, "My kids won't eat anything but..." and name a high-sugar, sweet food. You can stop this vicious cycle. It will take time and patience. Your kids will not be happy at first. But they will learn, they will adapt and they will love REAL food. Food with a variety flavors. Food that will not cause headaches, dehydration, shaking, stomachaches, constipation, insomnia and fatigue. And these are the immediate benefits! The long-term effects in reducing sugar intake are a decrease or prevention of diabetes, heart-disease, GI problems, yeast infections, skin problems, cavities and cancer.

Our breakfasts usually consist of a high-protein meal such as quinoa and egg, avocado, coconut water and/or a green smoothie (a variety of greens, almond milk or coconut water and half a banana). This type of meal gives you lots of energy, which is burned off slowly (so you are not hungry again within an hour, as you are with a high-sugar meal). It is low-calorie, and highly nutritious, with all the essential vitamins and minerals.

Below are some great books on adding green smoothies to yours and your child's diet. Enjoy!
Green Smoothies Diet: The Natural Program for Extraordinary Health
12 Steps to Whole Foods Complete Course (The complete 12 Steps to Whole Foods with Audio & Videos)
Green for Life
Green Smoothie Revolution: The Radical Leap Towards Natural Health

Food for toddlers

As Nolan gets more and more teeth (and wants to eat our food!), I have to become a little more creative in what I give him. I always follow the protocol "natural, healthy and mostly raw" when it comes to selecting his food. He likes to feed himself and although he only has about 7 teeth - all in the front - he does pretty good with gumming in the back. He will eat a whole apple, pear or peach all by himself. He just holds it and chomps away at it! When I open the refrigerator door, he comes running! Peas, blueberries, raspberries and peeled grapes are great for toddlers. They feel a sense of independence that they can pick up the food and actually feed themselves. Other veggies to try are asparagus stalks, zucchini and squash cubes, broccoli tops and bell pepper slivers. I also just a made a great dessert - quinoa pudding instead of rice pudding. Just boil in a pot with almond or coconut milk, adding cinnamon as needed. Really good and no need for sugar!

Starting solid foods...how

I have already mentioned the “when” and “what” on baby food, so here is the “how”. When you first start feeding baby, it will be an experiment on what they like, how often they like to eat and if there are any allergies. Once you know that they like the food and there are no problems, you can start making the food in bulk. I started out with apples, peaches, pears, carrots, sweet potatoes, and green beans. You can combine the foods or make them separate. I suggest investing in a high-quality blender. We have a BlendTec - and love it!! - and the Vitamix is just as good. These commercial-grade blenders will last a lifetime and are perfect for making baby food, smoothies, sorbet, almond butter, marinades, salsas, etc. You can literally use them for everything! Although they are expensive, I feel that the benefits outweigh the cost and you will be saving a fortune on making your own food.


As an example, I will start with apples. With the commercial blenders, you can put the whole apple in there – skin, seeds and all. Most of the nutrients are contained in the seeds, and this blender will pulverize them, so baby is getting the most out of the apple. You can add water to change the consistency. (NOTE: If you decide to use a food processor or regular blender, remember to read the instruction and remove seeds, pits, stems if necessary. These machines do not always break down the hard parts like the commercial blenders do. You might also need to add more water or steam food for a bit to get the consistency you desire since they do not blend as smoothly.)

Now depending on how much apple you make will depend on how you decide to store it. If you did not make that much you can keep it in the refrigerator, and it will last for a few days. Or you can put it in little jars and freeze it, pulling it out as you need and letting them defrost in the refrig. (This takes about a day to defrost). Or, what I do most the time is use a silicone mini-muffin trey as an icecube trey, pour the apple “smoothie” into the trey and freeze it. Then I have little “ice-cubes” that I store in jars in the freezer and pull out and defrost individual ice-cubes as needed. I have a jar for apple, one for pear, one for carrot, etc. Then I have a variety of food that will last a week or so and just remake as needed.

Another option for babies to get a great variety of food in one meal is to make smoothes. Just make sure that the baby is not allergic or sensitive to any ingredients. Add to your blender a handful of greens (spinach, kale, etc.), some fruit like bananas, apples, pears, pineapple, etc., water, almond milk or coconut milk for consistency and blend. Pour in a cup to drink for now and freeze some for later.

I know some parents are concerned about time. The jarred baby food seems so convenient. This way is also very convenient, but you do have to plan ahead. I usually make my food on the weekends. I start with a few individual pureed fruits and veggies and then make some mixed ones. Then I pour them into the icecube treys or small jars and freeze them. In a few hours, the icecubes are frozen, so I pop them out, and put them in their own containers. I make the quinoa ahead of time and keep it in a container in the refrigerator. It lasts about 3-4 days. You can also make hard-boiled eggs ahead of time and boiled chicken (after its cooked, puree in blender or food processor, adding water as needed). They will last in the refrig for about 5 days. Now we are ready for any meal, any time!! Just add your blended fruits and veggies to chicken, quinoa, eggs, potatoes, bananas, etc. and you have a quick and easy meal.

Remember…when you are heating up food, never microwave in a plastic container! When the plastic is heated, it begins to break down and release poisonous gasses into the food. Microwaving is not good to do anyways, but if you have to, please do it with glass containers only!

Recipes: Apple and pear go great together. Banana added to spinach and kale makes it sweeter. Some veggies can be bitter when raw, like carrots, so I add apples in. If they are not allergic to strawberries, a berry-blend smoothie is a great breakfast. Squash, zucchini and green beans. Beets, apples and carrots. However, I do steam white and sweet potatoes and then blend. Adding water, almond milk or coconut milk to any bowl can change the consistency. Sprinkling cinnamon, pepper, curry powder and other spices will start to introduce baby to different flavors. Fresh basil, cilantro and mint are great too. As baby gets older, they can eat chunkier food and will probably start to eat right off your plate! Just take your cues from baby – if they don’t like something, don’t force it - try again another day.

Raw is the best way for baby (and EVERYONE for that matter) to eat and get the most nutrients out of their food. In commercial baby food, the fruits and veggies are cooked for so long that they are depleted of their vital nutrients. Then they are diluted with water, and preservatives are added. Not a very nutritious meal for a growing baby. Eating fresh, raw fruits and veggies keeps us all healthier – therefore, less sick days, and less cost on medications and doctor visits…

As a side note, if you ever have tried commercial jarred baby food, it is disgusting! I feel so bad for babies that eat it! I tried a chicken and sweet potato one once and almost threw-up! Home-made baby food tastes great – just like we adults eat, but blended up. I try Nolan’s food all the time, so I know it is yummy!

    

The Petit Appetit Cookbook: Easy, Organic Recipes to Nurture Your Baby and Toddler

Natural Baby Food Cookbook 

Starting solid foods...what

Ok, here is the second part of our food discussion...the "what" to feed your kids. As I mentioned before, let your child lead the way for when they are ready. When they seem interested in food, let them try a bit. Avacado, banana and sweet potato are great starts. A little plain hummus is fine too. Letting your child experiment with different tastes and textures will help build their palate.

Remember that solid food is new to their little digestive system, so a slow introduction is best. Try one new food at a time, and start with small amounts. Look for signs of allergies to new foods. After trying a new food for about a week and there are no problems, you are usually safe to try another. A small bowl of mashed banana or avacado mixed with the familiar taste of breastmilk/formula might ease the transition.

You can then move onto steamed apples, pears, carrots and beets. If you have a good blender, you can blend these fruits raw and add breastmilk/formula as needed to keep the consistency soft and easy to swallow. Try to prepare as many raw fruits and vegatables as possible. Unfortunately, when you cook food, it looses alot of nutrients.

As baby gets older, you can try egg yolk (we did around 9 months). When they start getting teeth, the food can become a little chunkier, so they can practice chewing.

Processed foods:
In my opinion, you and your baby should avoid as much processed foods as possible. Canned, boxed and jarred foods contain preservatives and lots of sodium - how else then do they last a few YEARS without going bad?! Do you really want your baby ingesting preservatives and any other ingredients you may not know about? The same goes for highly salted or sugary foods - it may seem convenient to stop at a drive-through, or feed your baby food from your plate to stop them from crying when you are out at a restaurant, but you shouldn't. Although these foods are not good for us as adults, our bodies at least are larger and can process the sugars and salts better then a baby whose little organs are just learning what to do. So, please think first before you let your child try the cinnamon bun at breakfast or the french fries at lunch, and know that even though they are crying and want to grab that food, you are helping them in the long run make "a better choice in food".

What about the "rice cereal" that so many sources, including peditricians, recommend you start babies on? First of all, look at the ingredients on the box of rice cereal. There are alot more ingredients then there should be, many of which I can not even pronounce. Why would you want to give your child that? But you do want to add some more substance to the fruits and veggies. A great alternative is quinoa. Quinoa is a grain that has been a staple in South American food for over 6,000 years. It has become highly appreciated for its nutritional value, as its protein content is very high. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. This is great for vegatarians, who usually do not get the all the amino acids they need since they do not eat meat. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and easy to digest, which makes it perfect for babies. It also has a higher ratio of omega-3 to omega-6, a positive contrast to other grains which are higher in omega-6. You cook it like rice on the stove and will keep in the fridge for about a week. Perfect for mixing with blended fruits or veggies.

Allergenic or problematic foods for babies to avoid until 1 year old  or more are: cow's milk, wheat, anything that contains gluten, strawberries, nuts, peanuts/peanut butter, egg whites, shellfish, soy, cabbage, beans, honey and chocolate (you can reasearch these foods more specifically on your own). For everyone: please note that cow's milk and wheat products cause a great deal of inflamation in the body. Too much of these products can result in the development of allergies, skin irritations, headaches and GI (gastro-intestional) problems. Sugar supresses the immune system, allowing bacteria and viruses to proliferate. Try to eliminate these foods as much as possible, and increase your fruit and veggie intake, as well as foods high in essential fatty acids (EFA) - avacados, EVOO, fish, almonds and walnuts.

Fresh, raw fruits and veggies are the most nutrient dense and therefore best for a growing and developing baby. That is why I thinking making your own baby food is best. You know exactly what is in it. My husband and I make alot of smoothies with a variety of fruits and veggies. Many times we will let Nolan have some or freeze what we don't use to feed him with later. In the next food blog "how" I will show you the quick and easy way to make your own baby food!

Of course, continue breastfeeding your baby as much as possible. This not only continues to be the perfect balanced food of protein, fat and carbs, but will protect the baby from colds and illnesses.

Starting solid foods...when

Many mothers ask me about starting solid foods; when, what, how? Since this is lengthy discussion, it will be broken up into several posts. I will first start with "when". The first thing to remember is that all babies are different and will start solids at different ages. When your baby is ready, they will start by showing signs of interest when you are eating - they might try to grab the food, or want to sit on your lap when you are at the table. They should be able to sit up on their own. And, when you do feed them food, they should move the food from the lips to the back of the mouth with their tongue instead of pushing it out. Eating should be fun! If your baby spits out the food, turns their head or cries, they are just not ready. And that is ok! Around 3-4 months, Nolan wanted to touch everything we were eating. We started with avacado, banana and sweet potato, which are easily digestable foods that are highly nutritious. At this age, I feel that is it perfectly fine to let them taste age-appropriate foods. This will build their interest in diffferent tastes and textures, rather then discourage it. Many parents read that they should soley breastfeed their children for 6 months, 1 year, 2 years. Breastfeeding your child as long as you both want is strongly encourged and will continue to help protect your baby from colds, allergies, ect. Breastmilk/formula will continue to be the main food for your baby for the first year. However, it is important not to stifle their interest in food. I feel that if you prevent real-food tasting and small meals, you might be setting yourself up for a picky eater. Embrace their desire to try new things, and hopefully this desire for eating a variety of foods will continue as they get older. Your job as their parent is to provide them with wholesome and nutritious food choices, but your baby will tell you when they want to eat. Remember to start slow with new food, introducing one at a time. Keep your eyes open for changes that may indicate a food is not agreeing with baby - rash, gas, constipation, diarrhea or vomiting.

Some great books to check out are "Whole Foods for Babies and Toddlers" by Margaret Kenda (presented by Le Leche League International), and "Cooking for Baby" by Lisa Barnes. These books outline some great recipies, as well as food choices to start with and to avoid. I will be detailing them out also in the next food blog "what".