Bran Muffins, revamped!

A new dad in the practice shared this recipe with us. I love the creativity of turing a normal recipe into one packed full of extra nutrients! Enjoy this one, and see what you can do to boost favorite recipes at your house!

Grandma Carole’s Original Bran Muffins

Combine:

• 1 cup Boiling Water
• 1 cup Nabisco 100% Bran
• Let Cool

Cream:

• 1 ½ cup Sugar
• ½ cup Butter (Room Temp helps)

Add:

• 2 Eggs
• 2 cups Buttermilk
• 2 ½ cups flour
• 2 ½ tsp. Baking Soda
• ¾ tsp. Salt

Fold in:

• 2 cups  Kellogg’s All Bran
• The other cooling Bran mixture

Bake:

350 @ 20 minutes or so

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Grandma Carole’s Changed Bran Muffins

• Organic or as natural as possible ingredients used
• This recipe is doubled from above. The batter lasts in the refrigerator for a few weeks
• Makes about 5 baker’s dozen
• Used baking cups helps with storage and speed –recycled paper -unbleached totally chlorine-free

Combine:

• 2 cups filtered boiling water
• 2 cups unprocessed Bran
• Let Cool

Cream:

• 2 Sticks soften butter (used salted)
• 1 cup raw Sugar

Add:

• 4 eggs (Free range)
• 4 cups Buttermilk (there are substitutes, have not tried)
• 6 tsp. Baking Soda (added additional tsp. because of molasses)
• 1 ½ iodized sea salt
• 3 cups Kellogg’s All Bran (This should be 4 cups but ran out, very moist without it)
• 1 1/3 cups blackstrap molasses
• 5 T. local honey (used clover, will try buckwheat next)
• 3 cups Buckwheat flour
• 2 cups Amaranth flour (unique flavor, may try all buckwheat next)

Bake: 350 @ 25 minutes or so- use a fork or toothpick to see if done, if nothing sticks to it, the muffins are done

Green Cleaning Tips by Maegen Tabor

Cleaning products are everywhere in our home, on dishes, countertops, furniture, clothes, floors, windows, even floating through the air. In our quest to keep dirt and germs away we often are actually making things worse.

Most of the conventional cleaning products we all grew up with are petroleum-based and have many health and environmental implications. Instead of opting for cleaning products that kill everything in their path, there are plenty of natural products and methods that keep a house clean and fresh-smelling without the toxic side effects.

Here are some tips to keeping your house healthy and clean in a more natural way:

• Use green cleaning products. The health and environmental impacts of conventional cleaning products become more thoroughly understood, more and more brands of healthy, green, and effective cleaning products have started hitting the market. Many of these products are non-toxic, biodegradable, and made from renewable resources (not petroleum).
• Be careful with antibacterial cleaners.  The antibacterial and antimicrobial ‘cleaners’ that many people think are necessary, do not clean hands better than soap and water.  The FDA has found that antibacterial soaps and hand cleansers do not work better than regular soap and water, and should be avoided.
• Avoid poor indoor air quality. It is not uncommon for the air inside a home or office to be more toxic than the air outside. This is because of the presence of toxic materials and substances and the fact that homes and buildings are better insulated than ever before. Keeping windows open as often as possible allows fresh air in and keeps toxins flowing out. This is especially important when cleaning your home.
• Use a safe laundry alternative. We all want to make sure our clothes are clean and fresh. Ironically, the very detergents that we use to make our clothes “clean” may actually be leaving them worse off than they were before. That’s because most commercial laundry detergents, the common brands you find at stores, are loaded with potentially toxic chemicals that could harm you, your family and the environment. These include: Phenols-According to the National Institutes of Health, phenol is toxic and people who are hypersensitive to it could experience death or serious side effects at very low exposures. Phosphates: These chemicals are used to remove hard-water minerals to make detergents more effective, and to prevent dirt from settling back onto clothes during a wash. A major problem with them is that, when released into the environment, they stimulate the growth of certain marine plants, which contributes to unbalanced ecosystems. Many states have banned or restricted the use of phosphates for this reason.  Artificial fragrances: Many of these can be made from petroleum, and do not degrade in the environment. They’ve been linked to various toxic effects on fish and mammals, and often cause allergies and skin and eye irritation.

There are many safe alternatives on market shelves for many of your standard cleaning products. Another great idea is to find a recipe and make your own cleaning products at home. Below is a great recipe for a safe and effective laundry detergent. Happy Cleaning!

 

Simple Powdered Laundry Formula

1 bar of shaved bar soap (Ivory, ZOTE, Fels-Naptha)

1 cup of borax

1 cup of washing soda

Stir together for 5 minutes, store in an airtight container.

Each batch yields approximately 32 ounces. Use 1-2 tbsp per load.

Sea Vegetables, by Melanie Gray

Are you starting to feel a little uninspired while walking through the produce aisle this winter? Looking for some new cooking ideas? Why not try adding some sea vegetables in your soup! Some people may think it sounds strange.  Others may be thinking “There’s no way I’m going to eat sea vegetables!” However, sea vegetables (the politically correct way of saying “seaweed”) are actually in a wide variety of commercial foods that we eat! They act as stabilizers and thickeners for things like; commercial ice creams, different types of nut and soy milks, baked goods, and even hotdogs. By eating the whole-plant, sea vegetables can pack your meals full of iodine, iron, magnesium, calcium, and phosphorous. These little nutrient-dense superfoods can be added to miso soups, Asian-style stews and sushi.

Some of the more mild-tasting varieties that you can find are nori, arame, komu (kelp), hijiki (flaked kelp), dulse, and wakame. You can find most varieties at Whole Foods, various Co-Ops around the Metro, and in the speciality sections at the supermarkets. The dried varieties of sea vegetables can be kept at room temperature indefinitely when stored in airtight containers. Experiment around with some different Japanese recipes, or make up your own and add a little seaweed to your life.

Wakame and Soba Noodle Soup
Adapted from Vegetarian Planet by Didi Emmons

7 cups water
1 oz wakame sea vegetable
2 cups sliced onions
1- 1 inch piece fresh ginger, sliced into 6 thin rounds
6 oz dried soba noodles
2 cups chopped carrots
1 tbsp dark sesame oil
8 oz silken tofu, cut into 1/2-inch cubes
1/2 cup finely chopped scallions
1 tbsp rice vinegar, or a bit more to taste
2 tbsp miso, or a bit more to taste
salt to taste

1. In a large pot, combine the water, wakame, onions, and ginger. Over medium heat, let the mixture simmer for 20 minutes.
2. Meanwhile, bring a large pot of salted water to the boil. Add the soba noodles, boil them for 4 to 5 minutes, then drain and rinse them with cool water. Set the rinsed soba aside.
3. Add the carrots to the simmering wakame liquid, and continue to simmer for 10 more minutes. Add the noodles, sesame oil, tofu, scallions, vinegar and miso. Taste the soup, and add a little salt, vinegar, or miso if you would like. Ladle the soup into large soup bowls (discarding the ginger) and enjoy!

Variation: Peel and half lengthwise 4 inches of daikon radish, then slice the halves crosswise into thing half-moons. Add the daikon to the soup with the carrots during the third step.

Happy Holidays!

Our first holiday card proved to be a bit post-dates (which should be expected, it being our first, right?), but here it is!

TCM invited any child to share a holiday drawing to be featured on the TCM greeting card this year. I’ve got to say, I loved every submission and it was a very tough decision. In the moment when I had to choose, I  honestly couldn’t decide, so I chose two: the lovely watercolored tree and the “Happy Christmas” Santa. However, if it were a different moment, I may have chosen a different ones. Here are all of the top submissions:

Most Christmas Focused

by Felix, almost 5 years old

Most Birth Related (would you ever guess this artist is the daughter of a midwifery student?)

by Edie, age 7

Most Realistic Portrayal of the 2011 Minnesotan Holiday Season (lacking snow)

by Moses, age 5 and a half

Most Creative, and also Most Giggle Worthy (if you read the description)

"Mitten Lost in a Snowstorm," by Ezra, almost 3 years old

Thank you so much to everyone (and their parents) who submitted entries. I’m already looking forward to our 2012 holiday drawing entries!

Photos from TCM Event: Journal Making

We had a lovely morning at Turtle Bread a few weeks ago, hand crafting journals with Meg from Upstairs Art. Tami Tripp from Tami Tripp Photography joined us again for this TCM Event to capture some lovely moments of the experience. (Click on the image to see a larger version.)

Join us this Saturday, January 7, for the next TCM Event: All About Names. Please contact me if you haven’t received your invite, or need any additional information.

Winter Soups

by Maegen Tabor

Soup is comforting, especially during these winter months. A classic chicken soup with vegetables or creamy baked potato soup warms up your body and feeds the mind. Paired with salad and freshly baked bread, soup makes a healthy and satisfying meal.

Soup may have added health benefits. Studies show that soup produces greater feelings of satiety than other types of food. Research shows that it may have to do with the high water content in soup. Also, when soup is piping hot we eat it more slowly and that gives us time to notice when we feel full. Another great benefit is that when we boost soup with fresh veggies and beans we get great vitamins and protein necessary for a healthy diet. The best part just might be that most recipes make a generous amount of soup to share. Having a meal to freeze for later is perfect for when a new baby comes and a quick healthy dinner is a blessing.

Here are a few great recipes to try:

Baked Potato Soup
Serving Size: 10

Ingredients:

5 lbs. russet baking potatoes (6 large bakers)
1/2 lb. bacon
3 cups 2% milk
1 stick butter or margarine
3 cups onion, minced
7 1/2 cups chicken stock
½- 3/4 cup all-purpose flour
1/2 teaspoon Thyme
1 TB. Parsley
1/4 teaspoon Cayenne Red Pepper
1 teaspoon salt (optional)

Directions:
Preheat oven to 350°. Wash and dry potatoes, poke with a fork, and bake for 1 hour and 15 minutes until soft. Cool to room temperature. Refrigerate for 1 hour to speed up the cooling. Remove the skins and coarsely chop the potatoes. Set aside. Finely chop the bacon and fry until crispy. Drain the bacon on paper toweling and set aside. Let the milk come to room temperature. Place 1½ Cups of chopped potatoes into a blender. Blend or mash with a little water to make the potatoes thin, yet smooth and creamy. In a large, heavy pot, melt the margarine or butter over medium-low heat. Add the onions and cook until they are soft and translucent, about 10 minutes. In a separate pan, heat the chicken broth to boiling. Using a wooden spoon, gradually mix the flour into the onion mixture. Continue stirring mixture for 3 minutes. Do not brown. While stirring the mixture, slowly add the rest of the chicken broth to the onion mixture. Next, add the potato puree. Mix well. Lower the heat to simmer and cook for 30 minutes. Stir often to avoid scorching on the bottom. Add milk, PARSLEY, THYME, CAYENNE, salt, PEPPER, and the remaining chopped potatoes. Cover and simmer another 30 minutes, stirring often. If soup is too thick, thin with more milk. Add ¾ of the crisp bacon and mix well. Serve garnished with the remaining bacon, cheddar cheese, and CHIVES, if desired.

Chicken and Barley Soup
Serving size: 10

Ingredients:
1 whole cut up chicken
7  celery stalks, chopped in bite size pieces
7  carrots diced into bite sized pieces
2 large onion
4 garlic cloves minced
1 pkg mushrooms, sliced
1 can 15 oz stewed tomatoes, diced
1 cup pearl barley
2 bay leaves
2 sprigs rosemary
3 tbsp. olive oil
salt & pepper, to taste

Directions:
In large stock pot place chicken, 3 stalks of celery washed and cut, 3 carrots peeled and cut, 1 onion chopped coarse, 2 cloves of garlic smashed, 2 bay leaves, rosemary sprigs, season with salt and pepper, fill with 8-10 cups of water and place on med high heat.

Bring to to a boil, cover and simmer for one hour or until chicken is cooked through and tender.

Remove chicken to cool. Strain stock through a fine mesh strainer, discard veggies and herbs & reserve stock for cooking.

While chicken cools, dice 1 large onion, mince 2 cloves of garlic, chop the celery & carrots to bite sized pieces.

Heat 2-3 tbsp of olive oil in stockpot, sauté onion, minced garlic, celery and carrots with salt and pepper at medium heat (5-7min).

During this time de-bone chicken and cut into bite-sized pieces.

When vegetables are soft and fragrant add chicken, stock & stewed tomatoes. Bring to a boil and simmer 10 minutes.

Add mushrooms and barley and cook another 35 minutes or until barley is tender.

Serve and enjoy!

Minestrone Soup
Serving Size: 12

Ingredients:
2 c bite size carrots
2 c chopped celery
2 c bite size zucchini
2 c onion chopped
4 tbsp olive oil
1- 15oz can kidney beans (rinsed & drained)
1- 15oz can garbanzo beans (rinsed & drained)
8 cups chicken broth
1 c water
1- 28 oz can crushed tomatoes
1 -28oz can tomato puree
1 lb. ground beef
2 c small shaped pasta (elbow or shells)
2 tablespoons Italian seasoning
5 cloves garlic minced
Kosher salt & black pepper to taste

Directions:
Cook beef with some salt and pepper until done, take out drain fat, set aside.

Use a large stockpot and sauté veggies (onion, garlic, carrots, & celery) in olive oil until tender (about 8-10 min).  Add the zucchini for just a few minutes because it tend to cook quick and get mushy.  Add beans, broth, crushed tomato, puree, & water bring to a boil.  Add in beef, Italian seasoning.

Simmer 30 minutes.

Cook pasta separate and add to bowls when ready to serve.

Garnish with fresh grated parmesan cheese!

Introducing Maegen Tabor

I’d love to introduce Twin Cities Midwifery’s very own nurse, Maegen Tabor.

Photo by Megan Crown Photography

“I am excited to be joining TCM as a labor assistant. I am a mother to three amazing little ladies. Each of them holds my heart and each of their births has developed in me an amazing passion and respect for birth. I see that the experience a family takes away is life long and that the care and respect around that experience are essential to having a positive birth. I graduated from the College of Saint Catherine in 2003 with a degree in nursing. I also support families as a Doula helping them to achieve empowering and fulfilling birth experiences. In my spare time I enjoy running, cooking, gardening and finding outdoor adventures to share with my family.”

A huge thanks to Megan Crown Photography for having us over yesterday from some group photos! We had a fabulous time!

The women of TCM, Photo by Megan Crown Photography

Herbs for a Healthy Pregnancy by Melanie Gray

Herbs have long been used during pregnancy for promoting nutrition and as a food as well as remedies for many common pregnancy ailments. The optimal time to begin taking herbs is in early pregnancy and they can be enjoyed in teas, infusions, and in tonics. The safest herbs to use are those that are considered food and are non-residual after many days of use. Adding a touch of stevia, some lemon, honey, or agave syrup are great ways to sweeten your herbal teas and make them taste great!

Nourishing Herbs

• Alfalfa (Medicago sativa)- High in protein, vitamins A, D, E, B6, and K, calcium, iron, magnesium, phosphorus, trace minerals, and digestive enzymes. Helps to boost iron and prevent anemia and other vitamin deficiencies.
• Lemon Balm (Melissa officinalis)- A nontoxic herb that is great for headaches, insomnia, and gas pains. Also useful for allergy relief during pregnancy.
• Burdock Root (Arctium lappa)- A liver strengthener and a supporting herb for the urinary system. Also contains high concentrations of vitamins, minerals, and trace minerals.
• Chamomile Flowers (Matricaria chamomilla and related species)- A herb used for a relaxing tea, enjoyed in the bath, as a massage oil, and a remedy for morning sickness when combined with ginger. High in calcium and antiinflammatory substances that help to heal.
• Dandelion Root and Leaves (Taraxacum officinale)- High in vitamin A, calcium, iron, and potassium. Acts as a mild diuretic as well as a herb that aids in lowering high blood pressure.
• Ginger (Zingiber officinale)- Aids in the ease of morning sickness and digestive upsets. Also a wonderful cold, sore throat, and congestion remedy for use during pregnancy.
• Nettle (Urtica dioica)- Extremely high in the essential vitamins and minerals needed for a healthy pregnancy. Also a mild diuretic and aids in the elimination from excess water from the tissues.
• Red Raspberry Leaves (Rubus ideaus)- The most famous of pregnancy herbs due to the high content of vitamins and minerals, iron, and fragarine, which tones the uterus and pelvic area in preparation for childbirth.
• Slippery Elm bark (Ulmus rubra and U. fulva)- A nourishing and medicinal herb that can be a nice and safe alternative to cold medications during pregnancy due to it’s soothing effects on the throat. Also very soothing for the stomach and morning sickness.

Herbs to Avoid

• Herbs that are used during menstruation or promote contractions of the uterus as these could cause a miscarriage like Angelica, Black cohosh, Blue cohosh, Cotton root bark, Motherwort, Pennyroyal Leaf, Yarrow, and Dong quai.
• Herbs that are high in alkaloids or could potentially be toxic like Tansey, Rue, Pennyroyal oil, and Goldenseal.
• Any herbs that you are unfamiliar with.
• Consult with your midwife before taking any herbs to ensure their safety for use during pregnancy.

Places to Find Herbs:

The best places to find quality loose herbs are from reputable sources such as Whole Foods and Co-ops around the Twin Cities. Present Moment in Minneapolis is a fabulous shop full of herbs and very knowledgable herbalists who can direct you in the right direction.

There are also some pregnancy tea herb blends that you can pick up where ever groceries are sold. Some great brands are Traditional Medicinals, Yogi teas, Tazo, and The Good Earth.

Sources:

Gladstar, R. (1993) Herbal Healing for Women. New York, NY: Fireside.

Romm, A. (2003). The Natural Pregnancy Book. Berkley, CA: Celestial Arts.

A big thanks to Melanie Gray, TCM’s fabulous student and assistant, for writing this post!

Excercising Creativity in Exercise

We are at the point in the seasons when many of us are longing for those warm summer days when we can go for walks outside while the sun warms our skin, the birds serenade our conversations, and the fresh blades of grass tickle between our toes. Exercising just seems so much easier that way! But living in Minnesota, there is really only a small window of the year that we can rely on comfortable weather for walks outside with a friend or loved one. Now is the time to embrace the cold and snow, and a snowy walk can be just as lovely as a warm sunny walk.

Of course exercise is important for everyone, but it is even more important to make part of your routine during pregnancy. The benefits are endless and exercise is a great way to beat many of the minor complications of pregnancy:

• Improved Circulation: Good circulation supplies the baby with more oxygen and nutrients.  Good circulation also helps to reduce the incidence of varicose veins, swelling, cramps and constipation.
• Improved Posture: The softening effects of the hormone relaxin on your ligaments and change in your center of gravity can lead to bad posture and backache.  Strengthening your abdominal and back muscles will improve posture and your chances of avoiding backache.
• Better State of Mind: Exercise releases feel-good endorphins into your system. Add to this the physical benefits – better body shape and definition, better complexion – of regular activity and you will certainly feel stronger, happier and more positive about being pregnant.
• Controlled Blood Pressure: Research shows that moderate exercise, such as walking or cycling, can help to prevent pregnancy-related high blood pressure.
• A Better Birth: The better your cardiovascular system (your heart and lungs), the more stamina you will have for huffing and puffing your way through labor. Improved muscular strength will also help you maintain birthing positions such as squatting.
• A Healthier Placenta: Research shows that when pregnant women exercise, the placenta grows almost a third faster in mid-pregnancy and has about 15 per cent more blood vessels and surface area at full term. This is good news for your baby as the placenta is her substitute lungs, kidneys and liver, and transfers oxygen and nutrients from you.
• You’ll Give Your Baby a Head Start: Want a happier, more intelligent baby? Exercise might help. A study in the American Journal of Obstetrics and Gynecology compared the newborn babies of women who exercised no more than once a week with the infants of mothers who ran, swam, used stair climbers or did aerobics three or more times a week for at least 20 minutes. Five days after the birth, the babies born to active moms were more alert and less fussy, suggesting that their mother’s exercise may have given their babies a developmental boost.

Even when we know all of these benefits, it can still be hard to get motivated to get up and go to the gym. The first trick is to make moving and grooving a part of your normal routine, so that your days don’t slip away before you make time to exercise. Some people like to get active first thing in the morning, for others, after work is best. Don’t force yourself into anyone else’s routine, make it comfortable for you.

The second trick is to make it fun and enjoyable, something to look forward to. For some women, it is exercising with other women and making it a social outing that makes it easy to do. Other busy moms love having some alone time, a special time to read any magazine or book they want while ellipticaling with no interruptions!

The third trick is to switch things up. Sure, it is good to get into a routine of exercising, but it is better for your body to change up the actual workouts and activities on a regular basis. Below is a list of a variety of ideas to draw from. Please comment with more ideas!

• Walking
• Swimming
• Yoga (have you checked out Blooma in Edina and St Paul?)
• Step Aerobics
• Pilaties
• Elipical
• Tredmill
• Mall Walking
• Stroller Jogging
• Body Pump (or other strength training class)
• Dancing
• Exercising at home with the Hulu.com exercise channel
• Checking out the Netflix Exercise videos
• Weight lifting
• Biking
• Hiking
• Skiing
• Skating
• Team sports
• Bowling
• Paddle boating, canoeing, rowing…
• Playstation or Wii exercising games
• Dance dance revolution
• Lazer Tag
• Golf
• Tennis, racket ball, squash…
• Pillow fights

Be sure to listen to your body, don’t push yourself too hard, stay hydrated, and enjoy yourself!

And of course, don’t forget your Kegles!

Announcing the TCM holiday coloring contest!

Twin Cities Midwifery is excited to announce its 2011 holiday coloring contest! We invite children of all ages to pull out their crayons, markers, and finger paints, and create a seasonal picture for Twin Cities Midwifery. The winner will be featured on this year’s holiday greeting card, which will be sent out to all of our families. Runner-ups will be shared here on the TCM blog.

Please email a high quality scan of the art work to MidwifeKate@TwinCitiesMidwifery.com, or send an email to Kate to arrange a way to drop off your child’s art. Please include the child’s name and birth date with each submission.

All submissions must be received no later than December 15 to be considered for the holiday card. Happy creating!