Nuts often get a bad rap for being high in calories but a handful of nuts is a fantastic crunchy and nutritious daily addition to your diet. Not only are they flavorful and filling but in fact, they make an excellent source of vegan protein and are high in fiber and other power nutrients such as phytonutrients, vitamins, minerals and Omega-3. It’s currently harvest season for walnuts, chestnuts, hazelnuts and pecan and they are at their peak in taste and nutritious value, so squirrel some away and enrich your meals and snacks!
Here’s what I found in my local market in Chelsea today:
Walnuts’ power: Omega-3 fats ⇒ lower LDL cholesterol, blood triglycerides and blood pressure
Hazelnuts’ power: Vitamin E ⇒ antioxidant properties associated with a stronger immunity and healthier skin and eyes
Chestnuts’ power: Fiber ⇒ lower cholesterol and reduce the risk of heart disease
Pecans’ power: Antioxidants ⇒ help protect our cells from damages such as cancer
The best way to enjoy nuts is to munch on them raw or to dry-roast them lightly in a pan for 3 to 5 minutes (no burning as it takes away from their nutrition value). Stay away from salted and flavored varieties!
Nuts are also a delightful add-on in so many recipes but here are some basic add-on tips:
- Scrumptiously enjoy them in your breakfast by sprinkling some in your bowl of milk & cereal or cup of granola & yogurt
- Make your salads more filling by adding a handful of nuts
- Complement your steamed rice with some roasted or stir-fried nuts
So many ways to go nuts!
While waiting for the real deal to flow, the first milk a breastfed baby would savor for a couple of days after birth is the colostrum. Colostrum is a thick yellow-orange fluid with creamy texture, concentrated and not very abundant. Highly packed with so many goodies (proteins, vitamins, minerals and antibodies that boost your infant’s immune system), it protects your baby from disease and gives baby everything he/she needs. It’s the best way to start your baby’s nutrition, nothing else comes close. This incredible substance acts as a natural vaccine and has certainly contributed to protecting my tiny little baby from the harsh flu I got shortly after my delivery, even though baby and me are practically glued 24/7! (of course a protective mask for mommy and other sanitary precautions around the house are also imperative to minimize the likelihood of baby catching the virus)
- Start breastfeeding right away, even in the delivery room! Nursing in the next hour or so of your baby’s birth is very important to stimulate milk production. You won’t be too sad to learn that you might be asked to do away with the lovely hospital gown for your first breastfeeding, as skin-to-skin contact between mommy and baby is recommended to jump start the natural bond and breastfeeding.
- Avoid or minimize bottle or pacifier use, as it can get in the way of developing a good breastfeeding routine.
- Have your baby in your room the first few weeks so you can nurse more often and on demand, this will help improve your baby’s sucking which in turn will build up your milk supply.
- At least 3 comfy and well-fit nursing bras
- Nursing pads
- Nursing pillow
- Lanolin (nipple cream)
- Breast milk pump
- Nightgown, pajamas or other clothes that button or snap down from the front
- Hand sanitizer
- Burp cloths
- Sterilized milk bottles for when you need to pump your milk (either buy a sterilizing machine for the bottles or you can just boil them for a couple of minutes in hot water)
- Make sure your washer and dryer are in good condition because they will probably be running non-stop!
- Wait until the colostrum phase is over to introduce your favorite onesies as the stains it creates are much harder to wash off.
- Train another person to burp your baby after each feed (so you can take turns) and this way you can get some extra time for rest between feeds.