Nutrition Archives - well rested baby

Happy World Breast Feeding Week!

July 31, 2016 by Well Rested Baby

In honor of World Breast Feeding Week, I thought I would discuss two topics near and dear to me: Sleep & Breast Feeding.

With my occupation, it is a no brainer that I love all things sleep. However, it may surprise you that breast feeding is also way up there in my priority list. Why these two passions? Making sure that my family is getting the sleep that we each need, ensures that we are all healthy, happy, patient (that one is for me ;)) and ready to face the challenges of each day. Breast feeding has personally given me more joy than I can express while creating an amazing bond with my daughters and giving them best nutrition possible. But can the two (sleep & breast feeding) co-exist or is does one need to suffer for the other to flourish? This is a common misconception and it is 100% not true. Sleep and adequate nutrition are two of our most important biological needs. Any pediatrician will tell you that a healthy baby will not allow himself to go hungry. As a certified child sleep consultant, it is my belief that many babies are in fact in need of a night feeding through 9 months of age. With this knowledge, I often schedule night feedings into many of my client’s schedules to ensure that the baby is getting in all of the feedings he needs. And guess what? Once a baby is going to sleep before becoming overtired and knows how to put himself to sleep without assistance, he often (drumroll) sleeps right through the night and through that scheduled feed. Why? Because once a baby has mastered the art of sleep, he will choose whichever need is biologically most important – eating or sleeping (click here for more). So fear not, your breast feeding relationship and your child’s nutritional needs do not need to be sacrificed by teaching healthy sleep skills. In fact, many mom’s report to me that their nursing relationship improves when their child is well rested!

But don’t just take my word for it:
Check out this great article by Lorna C. Aliperti, APRN, IBCLC.: Can Sleep Training and Lactation Consultants Coexist?

The Take-Away:
Breastfeeding should not be sacrificed in efforts to sleep train your baby nor does it need to be. Simply provide your baby with healthy sleep hygiene and a strong foundation for sleep and when he is ready to sleep through the night without night feedings, he will do so all on his own.

Amy Lage is a graduate of the University of Massachusetts, Amherst and a Family Sleep Institute certified Pediatric Sleep Consultant. She is founder of Well Rested Baby. She offers a host of services including in person, phone, email and Skype/FaceTime consultations that can be tailored to meet any family’s needs and schedule. Please email her at amy@wellrestedbaby.com to schedule a consultation. Be sure to follow WRB on Facebook and Twitter too for more great sleep tips.

Finding Sweet Balance this Holiday Season

November 9, 2015 by Well Rested Baby

Tis the season! For parties and cocktails and pies and pies and pies. Don’t let the celebrating get your pants in an uncomfortable, too tight bunch this year. Follow the guidelines below and you will be able to enjoy your sweet treat while still keeping your healthy glow!

Eat Before You Go– Load up on a healthy portion of protein, fats, and fiber before you head to that work holiday party. Try some leftover chicken thrown over some greens with avocado- quick and light. The protein and fat will help balance out the sugary cocktails and desserts. This applies to the little ones too, make sure they are well fed before they are well sweetened at Grandma’s house J
Hydrate– It is best to increase your water intake, especially on days and evenings when the wine is flowing. Try to have a glass of water in between each drink, to keep you hydrated and at your best the next day. Avoid those puffy eyes and dried out skin!
Bring a Healthy Dish– This is especially important if you or anyone in your crew has a food allergy or restriction, bring something you can eat! Check with the hostess first, but bringing a healthified version of a holiday classic is a great way to keep with traditions without needing to unbuckle your belt.
3 Bite Rule- I borrowed this one from celeb nutritionist JJ Virgin, but it is great for those of us who struggle with moderation (read: must eat whole pie). Enjoy and savor 3 bites of a sweet indulgence and then let it go. This is helpful too for the super clean eater, don’t be the only one in the room without a plate, have a polite taste while socializing!
Go Green- Load up on leafy greens throughout this holiday season. The fiber will keep you full and aid in digestion. Add a handful of spinach to smoothies, kale to stir frys, and start your dinners with a small romaine salad. Greens make your skin GLOW and who doesn’t want that for the 6,000 family photos comin’ your way?

And of course, stay well rested and keep moving! Just 30 minutes of movement daily can dramatically balance blood sugar levels and getting 7-8 hours of sleep will keep cortisol low and your cravings (and waistline) in check.

Wishing you and your little ones a sweet and balanced holiday season!

FYI if you want to see Sweet Enough Baby in action, join us on Friday November 20^th 2015, from 6-7pm for Sweet Enough Baby Making 101- FREE Preconception + Prenatal Nutrition Workshop at Buddhaful Souls Yoga Studio in Rowley, MA. More tips about finding balance during another time when it is easy to overindulge. Email sweetenoughbaby@gmail.com for info or to register!

In sweetness + health,

Katharine

5 Tips for Sweet Enough Kids!

September 18, 2015 by Well Rested Baby

by guest blogger Katharine Murphy

What’s a sweet enough kid, you ask? A kiddo with calm but engaged energy, who is ready to learn and join activities, sleeps well and eats well, with a smile for days, and who doesn’t ask for a sugary snack every 90 seconds…isn’t that what we all want for our little ones? Here are five tips to help your Sweet Pea feel sweet enough all day long!

Choose real food – this means lots of veggies, fruit, high quality meat and seafood, nuts, seeds, healthy fats like avocado, and soaked whole grains for the older kiddos. Hold the chips, mini muffins, cheese crackers and other highly processed snacks that send blood sugar on a roller coaster headed straight for tantrum city! If you can’t pronounce or cook with an ingredient on a label, put it back on the shelf.

Healthy “full” fats – healthy fats like avocado, nuts, nut butters, olives, olive and coconut oil keep our cherubs full and satisfied for a few hours so include them in every meal. This will help eliminate the constant grazing, which can mess with digestion.

Eliminate sensitive foods– those little bodies can be quite sensitive especially during infancy and toddlerhood so pay attention to any behavior or digestive changes after having sugar, dairy, gluten, or dyes and additives. Clues might include constipation, bloating, belly aches, cranky mood, difficulty sleeping or concentrating. Limiting any offending foods may make for a happier belly, brain, and bambino in general.

Hydrate– our little ones need lots of filtered water to avoid fatigue, irritability, and constipation. If you have a juice-drinker, adding a squeeze of lemon and a few drops of stevia is a great way to transition back to water, since juice is dehydrating and jumps you back on that blood sugar roller coaster.

Set meals + snacks– to avoid picky eating, it is your job to provide healthy and filling meals and snacks (think protein, healthy fat, and veggies) at routine times throughout the day; Sweet Pea’s only job is to choose to eat and how much. Limiting grazing on sugary snacks and refined carbs (crackers, cookies) will improve her appetite at meal times. We try to stick to three meals and an afternoon, post-nap snack.

Try this Fall-inspired recipe for a sweet enough snack!

Pumpkin Chocolate Chip Muffins

½ cup coconut flour (healthy fat)

5 eggs (protein)

1 cup pumpkin puree, fresh or we use this one (fiber)

¼ cup melted coconut oil (more healthy fat)

¼ cup honey (natural sweetener)

1 Tbsp cinnamon

1 Tbsp pumpkin pie spice

1 tsp pure vanilla

1 tsp baking soda

½ cup allergy-free chocolate chips (optional)

4 Tbsp gelatin for gut-healing protein (optional)

Mix all ingredients except chocolate chips with a hand mixer. Fold in the chocolate chips. Pour batter into muffin cups and bake at 400 for about 15 minutes. Spread with coconut oil or grass-fed butter to serve + enjoy!

Check out www.sweetenoughbaby.com for more recipes, tips, and nutritional counseling services to help women get pregnant, have a healthy and glowing pregnancy, and to support the special feeding needs of infants, toddlers, and the busy family- all with real food and continuous, gentle guidance!

In sweetness + health,

Katharine

Katharine Murphy is a certified Nutritional Therapy Consultant, Licensed Clinical Social Worker, and owner of Sweet Enough Baby, offering nutritional counseling services to women and families in the North Shore and beyond. She is passionate about supporting women through preparing for pregnancy, growing a healthy baby, and nourishing their sweet babies with real, yummy food. Katharine is mama to an amazing, almost-two-year-old son and a growing baby bump, and lives with her supportive hubby in West Newbury. Check her out at www.sweetenoughbaby.com.

In honor of World Breast Feeding Week, I thought I would discuss two topics near and dear to me: Sleep & Breast Feeding.

by guest blogger Katharine Murphy

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