Food and eating is so important for our health and wellbeing – which, really, we’ve all been taught from a young age: “you are what you eat” I don’t know about you, but I want to be REAL! After a rough start, I was able to talk today to Marsh Beals, owner of Natural Beauty From Within. She is a board certified Holistic Health Practitioner by the American Association of Drugless Practitioners (AADP) and is a member of the International Association of Health Coaches. She is a graduate of the Institute for Integrative Nutrition (IIN), the world’s largest nutrition school.
IIN has equipped Marsha with extensive knowledge with a holistic approach to health and wellness. Through her studies and personal practice, Marsha experienced bringing her body back from illness to wellness, naturally. Marsha’s journey in health and nutrition began in 2010, with a focus on learning more about the affect food has on our body, when she struggled with a new health challenge. Her only option for restoring her health was through nutrition…alternative medicine…a natural approach to optimal health from the inside out.
Marsha’s expertise lies in helping clients overcome the struggles that typically keep them from achieving their goals. One of her best attributes is walking beside each client as they embark on what seems like an impossible journey. Marsha’s passion is empowering her clients to make gradual changes in their nutrition and lifestyle habits to produce real and lasting results. Her heartfelt support and encouragement are the keys to each client’s success.
Enjoy these tips and recipes from Marsha too:
Best Foods for Pregnancy
- Fresh veggies, especially leafy greens
- Fresh fruit, every color
- Free-range eggs
- Wild-caught Alaskan salmon (not farm-raised)
- Organic meat – grass-fed
- Nuts & Seeds
- Greek Yogurt
- Whole grains: oats, guinoa, brown rice, barley (B-vit)
- Healthy fats: coconut oil, olive oil, omega-3 fats found in Atlantic Mackerel, Herring, Sardines, Salmon-Fish oil, Walnuts, Chia Seeds, Flaxseeds, Hemp Seeds, Kale, Brussel sprouts.
Lactation Cookies Recipe
The recipe calls for all nutrient-dense, gluten-free ingredients that promote the production of breast milk while strengthening your immune system, helping to fight depression, lower your cholesterol levels and boosting your energy levels…all issues that can alter your ability to produce enough milk for your child. The ingredients in the lactation cookies are rich in protein, fiber, healthy fats and important nutrients like B vitamins, manganese and iron.
It’s reassuring to know that:
- you can turn to a healthy recipe when you feel like you’re not producing enough milk for your little one
- keep your baby well fed
- they taste great & they’re filling
- they are good for your digestion too!
Lactation Cookies Recipe
- 2 cups gluten-free steel cut oats
- ½ cup almond butter
- ½ cup ground flax seed
- ¼ cup almonds, finely chopped
- 3 tablespoons cacao powder
- 1 tablespoon brewer’s yeast
- ¼ cup unsweetened coconut flakes
- ½ cup honey or maple syrup
- ¼ cup coconut oil
- 2 teaspoons black sesame oil
- ½ teaspoon salt
- Mix all ingredients in a large bowl.
- Form dough into spheres the size of golf balls and then flatten slightly onto a lined baking sheet.
- Let sit in fridge or freezer for at least 30 minutes to fully solidify.
The scientific research suggest that consuming foods like oats, flax seeds, wheat germ and brewer’s yeast can help to increase milk supply. These foods are called “galactagogues,” and they are often used as an alternative therapy for mothers who feel like they aren’t producing enough breast milk.
I brought up the fact that dark chocolate has healthy benefits. Not only does it contain the most powerful antioxidants and the least amount of sugar, see what else it contains in the list below!!
Dark Chocolate Nutrition
Just an ounce of dark chocolate with 70 percent to 85 percent cacao solids contains around:
- 168 calories
- 12.8 grams carbohydrates
- 2.2 grams protein
- 12 grams fat
- 3.1 grams fiber
- 0.5 milligram manganese (27 percent DV)
- 0.5 milligram copper (25 percent DV)
- 3.3 milligrams iron (19 percent DV)
- 63.8 milligrams magnesium (16 percent DV)
- 86.2 milligrams phosphorus (9 percent DV)
- 200 milligrams potassium (6 percent DV)
- 0.9 miligram zinc (6 percent DV)
- 2 micrograms vitamin K (3 percent DV)
- 1.9 micrograms selenium (3 percent DV)
- 20.4 milligrams calcium (2 percent DV)
To find the Dirty Dozen list visit the EWG website.
For more information on maternity or newborn sessions, contact me today. Only space for one more session in the first half of April!