The Realistic Dietitian #14: One Pot Meals and a Little Something Extra for the Mommas

Last week I focused on the guys. This week, you guys are still invited to dinner, but I also want to address some issues for the ladies. Specifically, the mommas. A few friends have asked for one-pot meals that can easily be made while they are also looking after their little ones. The recipes this week can be made in one pot and can be eaten with one hand as well; from what I have seen, this is important when you are trying to hold a baby with one hand and eat with the other! This week we have a summer squash and corn chowder, and broccoli in garlic sauce, with the option of adding tofu, chicken or beef.

Mommy friends have also asked if there are foods that they can eat to help increase their milk supply. There are! Lactogenic foods are foods that contain lactation-promoting properties and can give your milk supply a boost. Some of the best lactogenic foods are:

  • Oatmeal and other whole grains such as millet, barley, and brown rice
  • Legumes such as chickpeas, lentils, and lima beans
  • Dark green leafy vegetables like spinach, kale, Swiss chard, broccoli, and asparagus
  • Carrots and sweet potatoes
  • Almonds, cashews, and macadamia nuts
  • Fennel, fenugreek, flaxseeds, and sesame seeds
  • Papayas
  • Apricots
  • Brewer’s yeast
  • Healthy oils and fats that come from salmon, and avocados

Another way to improve milk supply is to drink plenty of water. Nursing depletes fluids in the body, so drinking more water helps keep you hydrated. Between 64 and 96oz per day is a good goal to shoot for. You could also try specialty lactation teas or try making lactation cookies.

Continue reading

Race to the Finish: The Final Entry

It’s the final entry……… (doo da doo doo)

Wow, I can’t believe it’s all done. The past few months were really something. I went to Cleveland this weekend and I want to give you all a recap.

I hit the road with my DC teammates, Blaine and Suzy, at 6:30 AM on Saturday. We started our 6 hour drive early, and basically we drove the entire width of Pennsylvania, and got into Cleveland Heights (the adjoining city where I’d be staying with friends that night) early afternoon. I met up with Alycia, a friend from DC who has relocated to Cleveland, and then we met a few of the steering committee members from Puncture the Silence for lunch at a local cafe.


Continue reading

The Realistic Dietitian #13: Man Food

I received a request this week for meals that work for bachelors and other guys that are short on time and confidence when it comes to cooking. Not that men aren’t great cooks—I know many who are—but I know some guys can get intimidated in the kitchen. All you men out there, don’t be scared! This week’s meals—tacos, grilled pizza, and sausage & peppers—are easy, delicious, and nutritious. They’re also all pretty quick to make, and man-approved. Continue reading

Photo Phriday: Off the Grid

Nestled in the valley of the San Gabriel mountains, just off a northeastern suburb of Los Angeles, lies a community that still receives its mail via donkey. Part cabin rentals, part owner-occupied, the 81 antique recreational cabins were built between 1907 and 1936. One must start at the pack mule station and descend into the valley on foot to reach them.  Off the grid and without running water, these cabins rely on generators or solar panels- transporting one into a world that harkens back to what life was once like or what it could still become.

201505_ 201505_ 201505_ 201505_ 201505_ 201505_

All photos taken and copyrighted by Verena Radulovic