Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

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Pistachio Crusted Vegan French Toast with Tahini & Figs

This Pistachio Crusted Vegan French Toast with Tahini & Figs feels super decadent, but is packed with nutrition and is perfect for Mother’s Day brunch!

I think there are two types of people in this world – pancake people and french toast people. Okay, if you really want to complicate life, there are also waffle people, but we know those are not always as common of an option. I love pancakes (obviously, I’ve made like a million protein pancake recipes), but recently I’m on a french toast kick. I always have bread in the house for Baby E, and he also loves french toast, so lately I’ve been finding creative ways to sneak lots of nutrition inside.

Pistachio crusted french toast on a white plate topped with yogurt and figs.

Also, this weekend is Mother’s Day, and if ANYONE IS READING THIS, I would LOVE someone to make me this.

How to Make this Pistachio Crusted Vegan French Toast

Pistachio crusted french toast on a white plate topped with yogurt and figs.

This recipe is completely plant-based, and while I am no vegan, I like that the addition of flax boosts omega 3’s, fibre, and protein. I basically just make a quick flax egg with a little extra liquid and that serves as my “wet” dredge. And while most vegan french toast would call it a delicious day at that, I drive home the flavour train with an amazing pistachio crust. The result adds a ton of rich nutty flavour and an amazing crust to juxtapose the moist custardy centre. All without any dairy or eggs, at all.

Pistachio crusted french toast on a white plate topped with yogurt and figs.

I sometimes just keep leftovers and take them with me as a snack on the go, smear them with some nut butter or chia jam and I’m a happy camper. But if I were to make this for Mother’s Day (OR IF SOMEONE WHO LOVES ME WANTS TO MAKE THEM FOR ME), I would suggest topping them off with a little tahini, ripe sweet figs, my fig chia jam and coconut yogurt. OMG so good.

Now loves, tell me – what are you making for mother’s day brunch?

Who do I need to tell to make you this pistachio crusted vegan french toast?

Leave me a comment below with your thoughts!

pinterest image of Pistachio crusted french toast on a white plate topped with yogurt and figs with text overlay
Pistachio crusted french toast on a white plate topped with yogurt and figs.
Print Recipe
5 from 4 votes

Pistachio Crusted Vegan French Toast with Tahini & Figs

This Pistachio Crusted Vegan French Toast with Tahini & Figs feels super decadent, but is packed with nutrition and is perfect for Mother’s Day brunch!
Prep Time1 hour
Cook Time15 minutes
Total Time1 hour 15 minutes
Course: Breakfast
Cuisine: American
Servings: 4 people
Calories: 300kcal
Author: Abbey Sharp

Ingredients

French toast:

Fig Chia Jam:

Toppings:

Instructions

  • To a small bowl, mix together the soy milk and flax and refrigerate for an hour to thicken. Stir in maple and vanilla and pour into a shallow dish.
  • Make the chia jam by adding the figs to a saucepot over medium heat with the maple over medium heat and mash with a potato masher until jammy. Remove from the heat and add in the chia seeds. Allow to sit in the fridge for 20 minutes to thicken.
  • Shell the Pistachios into a food processor or high speed blender and pulverize into a powder. Transfer to another shallow dish.
  • Heat a spoonful of coconut oil in a large nonstick skillet over medium heat.
  • Dunk the bread into the flax mixture then into the ground pistachios. Fry until golden brown, 2 to 3 minutes per side. Repeat with the remaining bread.
  • To serve, top the French toast with the fig chia jam, coconut yogurt, figs, tahini, maple syrup and crushed pistachios. Enjoy!

Nutrition

Calories: 300kcal | Carbohydrates: 24g | Protein: 10g | Fat: 18g | Saturated Fat: 2g | Sodium: 72mg | Potassium: 426mg | Fiber: 10g | Sugar: 6g | Vitamin A: 200IU | Vitamin C: 3.3mg | Calcium: 180mg | Iron: 2.9mg

Last Updated . Published By 22 Comments

34 Best Vegan Mother’s Day Brunch Recipes

This collection of the best vegan Mother’s Day brunch recipes has been carefully selected to help you put together a special and delicious brunch for mom!

Mother’s Day is fast approaching and we all want to do something special for the most important woman in our lives. What better way to celebrate all the hard work moms have done for us than to treat her to a delicious homemade brunch! I’ve rounded up 34 vegan mother’s day brunch recipes that are sure to please the high-standard palates of mothers. Whether she’s a sweet tooth or a savoury brunch fan; vegan or non-vegan, these gorgeous dishes will surely leave her impressed and with a happy belly. Some of these are simple, while others require a little more time. But hey, they don’t call it a labour of love for nothing!

The Best Vegan Mother’s Day Brunch Recipes

For the Sweet Tooths

Gluten Free Vegan Elderflower Pancakes – Abbey’s Kitchen 

Stack of elderflower pancakes topped with edible flowers.

Blueberry Muffins – Rhian’s Recipes 

blueberries muffins.

 Coconut Melon Avocado Smoothie Bowl – The Grateful Grazer

Smoothie served in a melon bowl topped with raspberries and hemp hearts.

Ultimate Fluffy Banana Pancakes – Delightful Adventures 

Banana pancakes topped with blueberries, sliced bananas and maple syrup.

Banana Black Sesame Scones with Sweet Tahini Glaze – Veggie Inspired

Black sesame scones topped with tahini glaze and banana slices.

Vegan English Pancakes – A Virtual Vegan

English pancakes on a brown plate topped with lemon slice garnish.

Vegan Orange Poppyseed Waffles – Abbey’s Kitchen

Vegan orange poppyseed waffle.

Chocolate Strawberry Scones – Vegan Blueberry

Chocolate strawberry scones on a clear dish.

Matcha White Chocolate Waffles – Food, Pleasure & Health

Matcha white chocolate waffles on a rack.

Peanut Butter Chocolate Chip Cookie Pancakes – The Vegan 8

Peanut butter chocolate chip pancakes on a grey plate.

Berry Buckwheat Crepes with Chocolate Avocado Mousse – Abbey’s Kitchen 

Buckwheat crepes with chocolate avocado mousse with strawberries and raspberries.

Blueberry Bread Pudding Breakfast Cake – Blissful Basil

Blueberry bread pudding breakfast cake on a white serving dish.

Vanilla French Toast with Strawberry Sauce – Fried Dandelions

Vanilla french toast with strawberry sauce topped with fresh strawberries.

Chocolate Blintzes Stuffed with Vanilla Nut Cream – Healthy Slow Cooking

Chocolate blintzes on a plate.

Ricotta Blueberry Pancakes – Contentedness Cooking

Ricotta blueberry pancakes topped with blueberries.

Gluten Free and Vegan PB & J Banana Mini Blender Muffins – Abbey’s Kitchen 

Vegan peanut butter and jelly mini muffins.

Chai-Spiced Teff Waffles – Healthy Slow Cooking

Chai spiced waffle on a white plate.

Banana Chocolate Chip French Toast Casserole – Emilie Eats

Banana chocolate chip french toast casserole on a white dish with a gold spoon.

Almond Crusted Vegan French Toast with Sour Cherries – Abbey’s Kitchen

Almond vegan french toast with sour cherries and almonds on a white dish.

Vegan Scones & Clotted Cream – The Vegan Larder

Vegan scones on a dark serving dish.

Berry Quinoa Parfait – Karissa’s Vegan Kitchen

Berry quinoa parfait in two glasses.

Hibiscus Mimosas – Thyme & Love

Hisbiscus mimosa in two tall glasses.

For the Savoury Brunch Fans

Avocado Bruschetta – Veggie Society

Vegan avocado bruschetta on white linen.

Broccoli Quiche Cups – Dianne’s Vegan Kitchen

Broccoli quiche cups in a white serving dish.

Tofu Frittata – Dianne’s Vegan Kitchen

Tofu frittata with tomatoes, olives and green onions in a white serving dish.

Tofu Scramble – VegAnnie

Tofu scramble with spinach and tomatoes in a white serving dish.

Asparagus & Mushroom Quiche – Emilie Eats

Asparagus and mushroom quich in a black cast iron skillet.

Israeli Style Salad with Sorghum – Triad to Wellness

Israeli style sorghum salad with tomato and cucumber.

Lemon Quinoa Cucumber Salad – Veggie Society

Lemon quinoa cucumber salad in a black bowl.

Sausage Gravy and Biscuits – Karissa’s Vegan Kitchen

Vegan sausage and biscuits with gravy on white plates.

Ackee Omelette – Amazing Ackee

Ackee omelette on a white plate served with whole grain bread.

Dessert (There’s always room!)

Tangy Strawberry Sorbet in Almond Granola Cups – Triad to Wellness

Strawberry sorbet in almond granola cups topped with mint sprig.

Strawberry Mousse – Veganosity

Strawberry mousse in a large glass topped with strawberries.

Cinnamon Rolls – Delightful Adventures

birds eye view of vegan cinnamon rolls on a white plate next to a baking dish filled with additional cinnamon rolls

I hope these Vegan Mother’s Day Brunch Recipes have sparked some inspiration for your brunch ideas to celebrate your mom’s special day! 

Which of these delicious vegan mother’s day brunch recipes will you be trying out this year?
Have you tried some of these already?

What are your go-to vegan Mother’s Day brunch recipes that always do the trick?

Leave me a comment below with your thoughts!

pinterest image of a collection of vegan mothers day recipes with text overlay

Compilation by:

Amy Choi, RD2B

 

Last Updated . Published By 13 Comments

The Ultimate New Mom Essentials List | 6-12 Months Postpartum Guide

DISCLAIMER: This post was developed in sponsored partnership with Earth Mama, Baby Gourmet, Cheerios, Bumkins, Britax, UPPAbaby, however, as always, all opinions are genuine.

Here I share the ultimate new mom essentials list for 6-12 months postpartum to help you navigate what you need and what you can definitely pass on.

Mother’s Day is around the corner, and I’ve just newly made it through the first year as a mom. WOAH. It’s so strange how that year seems to have gone by SO fast, but so slow at the same time as I feel like I’ve had Baby E in my life for, well, LIFE.

What I have learned in my late night pump sessions (read: my amazon purchasing sessions) that there are a lot of things (let’s call them mom essentials) that help get you through those months. There are also a lot of things that are marketed to new moms that you absolutely do NOT need (despite what that store clerk is saying, you do not need a baby wipe warmer, BTW).

So to follow up on the super success of last year’s New Mom Essentials List for 0-6 month postpartum, I wanted to share my new mom essentials for 6-12 months (all of which are available in my Amazon Affiliate Shop here!)

This is a really exciting new chapter in your mom life because you’re now getting into starting solids, teeth, crawling, and more! Your baby is far more alert, and you’ve got to probably work a little harder to keep him or her entertained. So here’s what I’ve discovered are some of the best products for babies 6-12 months and mom essentials for making the second half of the first year a (relative) breeze.

Mom Essentials for Health and Hygiene

Baby Toothbrush

Babies don’t need to use toothpaste at this age (according to my doc, at least), but if they have teeth (mine has 6!) you should be brushing with a baby toothbrush a few times a day. They also love it because it feels good on teething gums.

Hair Brush

Hair brush and comb for baby.

Okay so my kid still doesn’t need a hairbrush, but judging by what a lot of my friends are dealing with, most do! I like this one because you get a nice gentle comb and a brush in one.

Earth Mama Baby Mineral Sunscreen Lotion

Sunscreen for baby.


As a super fair mama with a super fair babe, I breathed a HUGE sigh of relief when Baby E was 6 months and we got the green light to start applying sunscreen. I love Earth Mama products in general, and their Baby Mineral Sunscreen Loton and Face Stick are great because they offer SPF 40 with no chemicals like oxybenzone or octinoxate, artificial fragrance, nano particles or parabens. I also love that they’re made with organic shea butter so they’re super moisturizing, plus they have been dermatologist tested for sensitive skin.

Mom Essentials for Feeding

Stationary High Chair

Feeding is really messy, especially when you’re doing baby led weaning. I like a high chair with no fabric so you can easily just wipe it down, and one with a foot rest babies can sometimes get distracted when their feet dangle which is a challenge when they’re just learning to eat.

Travel High Chair

When you’re eating at the cottage, someone else’s house, or on vacation in a hotel room, making sure you have a high chair is key for feeding safely. I like these small portable “lobster” like high chairs for travel because they clamp onto any table and don’t take up much room.

Small Baby Fork and Spoon Set

Small baby fork and spoon.

I love this easy to grab baby fork and spoon for slippery foods! Honestly, sometimes baby E gets frustrated with eating, so to switch it up, I put the food on this fork or spoon and BAM, he eats it! I have also been really impressed with his ability to self-feed with these utensils because they fit nicely in his hand and he can “spear” his food with the gentle prongs.

Beginner Baby Spoon

There are so many baby spoons on the market, but these flat ones (in two stages) are great as very first options because there’s no balancing, scooping or wrong way to hold it.

Bendable Baby Spoon

Once they get the hang of the holding and can better scoop or direct the food from the spoon to the mouth, I have been loving this bendable baby spoon. This is great because even if they’re a little wonky with their technique, they can still potentially use it like a full-fledged spoon.

Mesh Feeding Spoon

This thing is amazing for when you first start BLW if you’re nervous about giving baby big chunks of food but you want to let him self-feed. Simply fill it up with avocado, cereal, or sweet potatoes, and let baby bite down to release the food into his mouth.

Grip Dish Plate

I love a silicon baby plate with dividers and a rubber mat that sticks to the tray so baby can’t just knock it off. I mean, he still tries REALLY hard sometimes, but it helps.

Silicon Baby Bowl

Silicone bowl with spoon.

Ditto for these baby bowls (they come in lots of colours). These are great for putting in oatmeal, yogurt and other purees and I love that they stick to the tray. This one from Bumpkins also comes with an awesome silicon spoon!

Baby Bib Smock

This baby bib suit is KEY to preventing major stainage of whatever cute outfit is underneath. I like this one because I literally rinse it off and it dries super fast so I don’t even have to put it in the wash.

Silicon Baby Catcher Bib

Silicon baby bib.

If you’re cool to feed baby naked (or at least with a short sleeve onesie), these are easy to put on and they catch food before it falls on their lap. Sometimes I double up if I’m serving really messy foods and put the smock on and the catcher bib.

Bumkins Splat Mat

Splat mat underneath a baby high chair.

THIS IS KEY. If you want to protect your floor from raspberries, yogurt, cherries, chili and EVERYTHING ELSE, you need this mat. It’s so easy to just wrap it up, dump any of the chucked bits of food onto the ground and wipe it down at the end of a meal.

Small Open Baby Cup

So you can start to train babe on an open cup as early as 6 months, so that by a year they’re off the bottle all together. I don’t think we’re going to get it completely perfect by a year, but he’s doing pretty good with this tiny cup. I like a very small open cup because even if they spill, you’re not wasting a ton of breastmilk or making a huge mess with lots of water. It’s also silicon so it’s safe for their teeth, and has a non-slip grip.

Angled Baby Cup

Angled blue baby cup.

I like this cup because it is kinda angled towards their mouth so they don’t have to tip their head back as much, which reduces the risk of spillage. It also has handles which my son does well with.

No Spout Beginner Sippy Cup

The spout-style sippy cup is going out to style with experts because it can potentially delay speech and impact teeth. We love these no spout cups because babe can hold onto the handles, and suck without a spout or nipple. They also DO NOT SPILL even when your kid literally chucks it on the ground- which happens, every single day.

Baby Gourmet Mushies

Baby eating a snack.

Snacks are KEY to keeping a baby happy, and these mushies are legit my son’s FAVOURITE food. He could be screaming and if I pop a mushie into his mouth, he will perk right back up. I love them because they’re great for praciticing pincer skills, have no artificial colours or flavours, and no added sugar. Baby E is partial to the Banana Beetberry, but also loves the Fruity Greens and Banana Berry with Greek Yogurt.

Baby Food Maker

Now there are tons of cool baby food makers on the market. I personally never have bought one as I chose to skip purees, but I’ve heard a lot of great things about how easy this one makes the process. You can also just steam vegetables the traditional way (on the stovetop) and then transfer them to a high power regular blender.

Snack Container

Okay so it doesn’t NEED to have a monkey on it but HOW CUTE ARE THESE?! I like that they’re no spill and also of course, BPA free in case babe decides to chew on them (HE WILL).

Reusable Snack Bag

I’m trying to cut back on my waste these days, so I love these reusable eco-friendly snack bags for storing cooked veggies or homemade muffins.

Baby Food Freezer Containers

If you’re going to make baby purees from scratch, you might as well make a ton and freeze it. These are great because they can be portioned out and stacked in the freezer, and can go right into the microwave or dishwasher because they’re BPA, phthalate and PVC free.

Cheerios

Baby hand reaching for cheerios.

Mom hack: grab one of those cute snack containers, and fill it to the brim with Cheerios. Honestly, original Cheerios are a staple in my house because they’re made with whole grains, have just 1 gram of sugar per serving, and they’re the perfect safe shape for baby led weaning and developing baby’s pincer grasp. I love that they’re shelf stable, as well, so I often keep them in the diaper bag and bust them out for hangry situations – for both Baby E and myself!

Cold Packs

A grey gameboy.

If you’re going to be bringing food or breastmilk anywhere to eat while out and about, one of these cold packs is a great way to ensure it stays safe. Bonus points because these cute ones come in lots of fun 90’s themed characters.

Mom Essentials for Clothing

Aden + Anais Bandana Bibs

Bandana for baby.

Stylist AND it helps protect your baby’s shirt from getting coated in drool and snot, these little drool bibs come in a ton of patterns and colours to match with any outfit.

Baby Sneakers

Babe is going to start walking soon, and even if he isn’t, it’s good to put something on his feet for going out and about. I like these shoes because they ACTUALLY stay on (unlike a lot of the cutsie cheapo brands) with velcro (KEY), are super stylish and are comfortable for cruisers and early walkers.

Baby Sandals

Because if we can’t live in runners all day, every day (especially in hot weather), neither should babe.

Wet Clothing Bag

Perfect for putting dirty soiled clothes or wet swim suits, I always keep this easy washable bag in my diaper bag.

Real Shades Sunglasses

Sunglasses for baby.

You’ve got to protect baby’s delicate eyes, and I love that these sunglasses have a comfortable wraparound frame that fits snugly to block direct and peripheral sunlight.

Mom Essentials for Safety

Baby Gate

Usually somewhere between 6-12 months, babe starts getting super mobile. They’re very likely crawling, they’re probably cruising, and they’re even potentially walking (EEK). Baby gates at the top and bottom of the stairs help prevent baby from dangerous falls. There are a ton of different types online depending on your home aesthetic and what you’re trying to gate off, so do a bit of research and fine one that works for you.

Bannister Guard

Again, kids are a disaster waiting to happen at this age. If you have a bannister on an upper level that is wide enough that a baby could potentially fit through, you might want to look into these guards to fill the gaps.

Outlet Covers

Package of clear outlet protectors.

My son has an obsession with holes, so naturally he’s fascinated by outlets. Cover them up to protect him with these simple outlet covers.

Edge Protectors

If you have a lot of sharp or pointed corners on your furniture, make them a little softer with these edge protectors. I can’t tell you how many times Baby E has climbed up onto the hard coffee table only to bang his head (hard) when he falls down.

Drawer Locks

We have a lot of drawers in the kitchen, dining room and family room, and guess what? Baby E has figured out how to open ALL of them. And once he figures something cool like that out, he can’t help himself but to do it CONSTANTLY. These drawer locks help keep them out of the dangerous things, and even just from opening and then slamming the drawers on their little baby fingers (EEK it literally hurts my heart just to think about that).

Mom Essentials for Travel

Pack and Play/ Portable Crib

You aren’t going to give up your stand alone crib but if you plan to do any travelling (even a day trip to your in laws), you’re going to want a travel pack and play or crib to nap baby. Keep this thing in the trunk of your car so babe can nap on the go and you can enjoy a leisurely afternoon wherever you are.

Britax Infant/Child Car Seat

Car seat.

We just switched over to the Britax ClickTight Infant/Child Seat and are loving it. It has a patented ClickTight installation system for a safe and easy installation (this is particularly important considering most parents install their car seats incorrectly!). I also like that it has three layers of side impact protection, an impact-absorbing base and steel frame, and it tells you when the harness is tight enough for optimal safety.

UppaBaby G-LUXE Umbrella Stroller

Stroller for baby.

I love my UppaBaby Vista for everyday with baby at home, but for travel, you definitely want something super lightweight. For our first big family trip this fall with Baby E, we will be taking this G-LUXE umbrella stroller. This is suitable from 3 months to 55 lbs, has a multi-paneled stretch knit canopy with a pop-out UPF 50+ sunshade, and a large basket with easy access. It’s perfect for making getting around with a little one a breeze.

Mom Essentials for Entertainment

Matchstick Monkey Teething Toys

Teething tool for babies.

Have like a million of these. Seriously. In every pocket, purse, bag, room, in the fridge, in the freezer, EVERYWHERE. My kid seems to want to chew on EVERYTHING at all times, so putting something that is safe (no BPA, non-toxic, with no loose bits or sharp edges) in his mouth is KEY. I also love that it is dishwasher and fridge safe!

Musical Instruments

I like to think my son is a musical genius, but really, I think most kids are enamored by music between 6-12 months so beginner musical instruments definitely are mom essentials in my books. My son loves his drum, and I recently got him a baby piano too, but a xylophone or guitar would also be cool.

Egg Shakers

Egg shakers for baby.

This is another (cheaper) option for practicing that rhythm. Buy a bunch and you and all the neighbourhood babes can start a baby band.

Interactive Electronics

Yes, the most annoying toys will be your kid’s favourites. The more flashing, talking, honking and music the better. My kid also ADORES cars, buses and trucks, not so much because he’s a boy (#GenderIsASocialConstruct) but because they move and he likes to chase after them. Just make sure any toys you buy don’t have any small parts that babe could potentially choke on.

Walker / Activity Centre

A circle of neglect and a baby walker in one? YES! I actually like this walker because it quadruples as a stationary activity centre, bouncer, walker and pusher. This is a great tool to have when baby starts to become a bit more mobile and you need to park them somewhere for like a hot minute, but also when they start to pull up, push or walk and need something to hold onto.

Baby Led Weaning Books

If you’re just getting started with solids and baby led weaning, stop what you’re doing and read my beginners post here. Then hit up my Amazon Store to check out some of my favourite baby led weaning books!

Touch & Feel Baby Books

Touch and feel baby animals book for babies.

This is the age when your little baby will become much more involved in story time. They’re going to want to turn the page (and sometimes violently, so board books are best), and they’ll also enjoy feeling and touching the pages. That’s why we LOVE touch & feel baby books. There are so many great ones and they’re all relatively inexpensive so pick up a bunch.

Lovey

While the AAP doesn’t recommend any blankets in the crib until one year, a lot of pediatricians give the okay for babies to have small toys or loveys around 6 months when babes can lift their head well, push, or crawl out from under it. I was always super cautious so we got my son this elephant lovey because it was small, had a hole it in and was easy for him to grab and cuddle with without smothering his face. He loves his “Ellie” (we actually have 3 of them just in case!!) and we use it as a signal to him that it’s time for him to go to sleep.

Matchstick Monkey Plush Monkey Toy

Monkey plush toy.

Baby E is OBSESSED with monkeys and loves this cute one with the crinkly hands and feet. I love that the hands and feet are Velcro so I can attach it to the stroller while we’re out and about.

Mom Essentials Services for Mom

Gym Membership

Moms, you’ve hopefully gotten the go-ahead from your doctor to get active again, so if you’re craving something beyond walking baby around town in the stroller, a membership to the gym can totally constitute a mom essential. Honestly, even if you just want to go to a very gentle yoga or meditation class, I think getting an hour to ourselves to move our bodies however it feels good is key to our overall happiness and health.

Massage

Being a mom is exhausting, so if you’re looking for an amazing service for a mom who’s been through the first 6 months, a massage is always a welcome idea and totally a mom essential service in my books. Carrying a heavy infant around on one hip, hunching over to breastfeed or pump, and lowering a baby into a tub or crib every day can do a number on your shoulders and back, and a regular therapeutic massage can do a world of good.

Blow Out

Honestly, I think that a good blow out is one of the best ways to spend $30 because you feel so glamourous afterwards. A lot of us are also losing our hair at this point, so getting a professional to spruce things up can really help our self-esteem.

Manicure & Pedicure

Spa day!! Seriously, the week after I gave birth to Baby E, I was DESPERATE for a mani/pedi, but I was glued to my son trying to breastfeed and didn’t want to bring him into a fumey nail salon. Well, the good news is by 6-12 months old, you’re probably getting long enough stretches between feeds (if you’re still nursing) that you can more easily escape for a little R&R. So treat yourself, mama, you totally deserve the best.

Breast Massage/Acupuncture/ Physiotherapist Ultrasound

Mamas who have had mastitis know it’s NO JOKE. If you decide to start weening in that second half of baby’s life, then you know you definitely run the risk of getting clogged ducts if you go too fast. I’ve had mastitis 4 times, so I know, it’s really not fun. I have tried a lot of services, and have found a combination of acupuncture, breast tissue massage (often administered by an acupuncturist or physiotherapist who specializes in blocked ducts), and therapeutic ultrasound can help break up those sticky clogged ducts and get you some relief.

Mom Essentials Sips & Nibbles

(Good) Wine

Okay, so I hate the popular trope of moms being glued to the bottle, as if motherhood is so miserable we can’t help but be driven to drink. But there’s also nothing wrong with putting the baby in bed and looking forward to cracking over a beautiful wine with the hubs. I don’t drink a lot so when I do, I make sure I choose something good. And if you’re wondering about breastfeeding and drinking, check out my evidence-based blog post on that here.

Meal Delivery Kit

Sometimes mama don’t have time to go grocery shopping and do all the chopping when she’s got a 1 year old squirming in her arms. There are so many great options on the market, and a lot of them offer free or discounted options for first time customers. Try a few out before committing to a program.

Uber Giftcard

No one has time to make dinner from scratch every single night, so if ANYONE wants to buy mama a gift, it SHOULD BE THIS.

Coffee

Women holding a coffee outside.

I wouldn’t survive without coffee, so whether you have a fancy espresso machine, a good stand by French press, or you use your morning coffee run as a way to get you and babe out of the house, COFFEE IS LIFE.

Looking to get something for a deserving mama? I have organized all of my favourite products into my Amazon Shop here! (Disclosure, this is an affiliate program, so while I have curated all of my favourite brands in one spot, I do make a small commission if you make a purchase from my link).

Still in the early days or currently pregnant and expecting your bundle of joy soon? Check out my Mom Essentials Blog for moms 0-6 months old here to find out what you need and what you can probably pass on.

pinterest image of Mom essentials list for new moms for Six to twelve months old with text overlay

Disclosure: this post was sponsored by some of my favourite brands including Earth Mama, Baby Gourmet, Cheerios, Bumkins, Britax, UPPAbaby and contains Amazon affiliate links, however, all opinions are genuine.

 

Last Updated . Published By 6 Comments

The Best Parenting Advice I Can Give Myself Before I Attempt #2

With Mother’s Day around the corner, I share the best parenting advice I can give myself as a second time future new mom before I get pregnant again and attempt to even THINK about having a second baby.

Mom Disclaimer: Before I get a million congratulatory texts and DMs, NO I am DEFINITELY not pregnant. I’m still technically infertile and I have NO CLUE when I’ll be attempting to get pregnant again. But as an early Mother’s Day gift to myself, I wanted to write out some sage parenting advice to myself as a future (hopeful) 2nd time “new mom” because let’s be real, DO WE EVER STOP NEEDING GUIDANCE AND FEELING CLUELESS?

The Best Parenting Advice I Can Give Myself as a 2nd Time New Mom

In this past year as a new mom, I’ve made a lot of mistakes. I know I’m hard on myself because I probably did what I thought was best at the time, but reflecting back on my first attempt at this motherhood thing, there are a lot of things I would probably do differently with #2 (whenever, if ever, he or she arrives). So to my (2nd time) “new mom” self, here’s the absolute best parenting advice I’ve got.

Fed IS Actually F*cking Best

Hand holding pack of breast milk.

Breastfeeding was by far the hardest thing I’ve ever done – scratch that – it was the hardest thing I attempted to do and failed at. It was particularly hard because I DON’T FAIL AT THINGS I WANT TO SUCCEED AT (but you can read all about that here). In the face of adversity, and because I’m stubborn AF, I ended up letting my breast pump LEGIT run my life. Yes, of course, I have developed a bond with Baby E, but looking back over the past year, I often worry that I developed a stronger bond with my pump. I spent hours upon hours attached to that thing, especially in the first few months postpartum when I could have – and maybe should have – spent that time with my baby. While my husband, nanny, mom, mother in law, or literally ANY OTHER HUMAN that walked in the door got the pleasure of giving Baby E his favourite thing in the world (FOOD), and getting to look him in the eye as he suckled and swallowed in pleasure, I was hooked up to my ball and chain locked in a bathroom stall for 25 minutes, milk-maiding it the F up. And I mean, in the end, everyone applauds me for what I accomplished – I made it a full year of pumping breastmilk for Baby E and stored another 100 L in the freezer to get him through a good chunk of year 2. But honestly, maybe it’s the weening hormones, but I have so many feelings about this. ALL the feelings. I’ve got guilt that I couldn’t breastfeed, I’ve got guilt that I pumped, and I also know that I would have had guilt if I couldn’t or didn’t do ether of those things. At this point, I am praying that my breastfeeding journey is a little easier next time, but if it’s not, the best parenting advice I could offer is to cut myself some slack on the breastmilk thing. Balancing the benefits of breastmilk with the benefits of bonding probably would have yielded the same healthy baby, but a happier, more sane mom. While the lactation consultant I saw definitely didn’t let me believe it, supplementing with formula while we sorted out our latch or I increased my supply would have been TOTALLY A-OK. Please, friends, remind me I’m writing this if I go into obsessive pumping-every-hour mode again with baby #2.

F*ck the Baby Schedule in the First Few Months

Women reading to her baby.

I’m admittedly a control freak, so before Baby E was sleep trained at 4 months, I was obsessed with trying to get him onto a strict sleeping and feeding schedule. A lot of my friends used and swore by these deliciously structured schedules (ie. The Contented Little Baby Book) and didn’t even have to sleep train and I was DETERMINED that if we stuck to it, we would have a superstar military baby, too. Well guess what… just like his mama, Baby E doesn’t like to be told what to do or when to do it. I KILLED myself trying to get this kid on a schedule and of course, he STILL had to be severely sleep trained. I knew that you can’t spoil a baby, but I was still resistant to the uncertainty of going with the flow. Ultimately, trying to manipulate Baby E’s innate body wisdom by nudging him into a schedule probably did more harm than good. At least for my sanity. Next time, I’m going to forgo all the baby books and schedules, and just try to let baby lead until he’s old enough to be formally sleep trained. Type A mamas, trust me, the schedule is coming and it’s going to be okay until then.

Swap & Share Baby Gear

Honestly if I can tell new moms one piece of parenting advice for those first few months, it is to coordinate with your mom friends on who is buying what, and then swap baby gear as you reach and leave different stages. The reality is, most of these expensive baby things are only useful for a few months (if that), and what one baby LOVES, another HATES. Take the Mamaroo, for example. I’m really glad I didn’t spend $400 on a gyrating swing and just borrowed it from a friend because my son only happily hung out in it ONCE before screaming bloody murder every time after that. Sharing means caring, mamas!

Only Buy Baby Clothes on Clearance

Women holdin her baby outside.

Seriously. Spend as little money as you can on clothing, because they will grow out of it in a HOT MINUTE and you’ll be packing things into storage while sobbing every.single.week. There is nothing that hurts my heart more than clearing out the dresser only to find a designer cardigan that Baby E NEVER WORE and is too small to squeeze into now. Le sigh. Hit up the outlets or buy used. Period, you’re welcome.

Don’t Worry About Perfect “Clean” Baby Food

Women feeding her baby in a high chair.

Sure, it’s not great for babies to consume a lot of sugar or salt in their diets, but it’s also best if babies consume ANYTHING, and NEWS FLASH – food tastes better with salt. When I stopped being so militant on making sure Baby E had no added salt in his diet, I noticed he ate WAY more. Like, seriously, a switch went off and he became an eating MACHINE. This was specifically true with meat and fish, which otherwise could be pretty hit and miss. I get SO MANY questions from mamas now about how to get their kids to eat iron-rich foods like meat, and honestly, a teeny tiny bit of salt can make the WORLD of a difference in making these foods appetizing and encouraging them to get enough.

Offload More of the Behind the Scenes Chores

I have full time help and I am really blessed and grateful for that, but I still spend a lot of my time doing all of the thankless behind the scenes chores like meal prep, meal clean up, milk production, organizing and planning at the expense of mommy and Baby E time. I’ve started to try to let my hubby do some of these things (even though I’m arguably much better at them) so that I can have some more of those silly fun play moments with babe.

Don’t Micromanage Dad

I think a lot of moms (especially those of us who are control freaks) make the mistake of micromanaging our partner’s parenting. We also tend to criticize them when they don’t do things exactly how we would and then feel resentful when they don’t instinctively jump in when we need help. It’s a bit of a vicious cycle because no man is going to want to do things they’re constantly being criticized for and they can’t learn how to do things if they’re not given the chance. What I’ve learned is that my hubby is going to have his own unique way of doing things, and it’s no better or worse than mine. It’s just different. And baby is so unpredictable, sometimes his way works, and sometimes mine does – it’s kinda a crap shoot. In the process, though, we need to let each other fail and not make the other person feel like an idiot when we do. None of us parents actually have a f*cking clue what we’re doing, so let’s all be supportive of one another.

Delete the Baby Tracking App

Again, Type A mamas will get me about the love hate relationship we have with those baby tracking apps. I get that it’s important to give your pediatrician a little info on baby’s feeding, peeing and pooping habits in those early days, but I used that thing religiously for about 6 months and it LITERALLY GAVE ME SO MUCH ANXIETY. Because Baby E was bottle fed pumped milk, I was able to see EXACTLY how much he was drinking every day (along with how much I was pumping). By the end of the day, I felt like it was a race for Baby E to reach his consumption quota, and if he fell short, I felt immense anxiety that he was going to wake up hungry in the middle of the night. While I was careful to never force feed because I was really conscious of it, it was REALLY tempting not to ignore Baby E’s satiety cues to encourage him to reach his usual milk volume. This shit is BAD. BAD. BAD. Next baby, I will literally only track the information his or her doctor requests, take a look at his milk consumption once a week and call it a day.

Stop Comparing Your Baby to Other Babies

Women sitting next to her baby in a high chair and her dog.

It’s so hard not to compare when you see other babies hitting milestones your little one isn’t quite at yet. Crawling, walking, talking, eating, wherever you’re at, there’s something to worry about and I have spent way too much time during 2 AM pump sessions reading posts on mom groups concerned that Baby E was falling behind. The reality is that all kids get where they need to get at their own pace, and honestly, some milestones are best not met TOO quickly (HA, like walking!) Chill mama, and remember this important parenting advice – we’ll all be there in due time.

Be in More Family Photos

I have a crap ton of photos and videos on my phone of Baby E. A lot of them are of him eating things, cuddling Poppy, or in some cute new outfit. And the rest are with him and my husband. The handful I have of myself with him are those I had to deliberately plan with a photographer (a lot of which don’t even have his face in them because of our sharenting rules). I don’t know if it’s just that I feel I’m too busy, or I usually look like a total shlep with my frizzy hair in a pony, no makeup, and my housecoat (aka. my “work uniform”), but if it’s not a mommy-baby glamour shot, I’m the photographer. Moving forward, and with any future pregnancies and babies, I’m going to make an effort to pass off the camera and jump into the shot – makeup-free face and all.

Put the Fam Before the ‘Gram

Okay, so I have been pretty good about not doing cute family stuff just to put it on social media since I’ve made it clear that I am trying to keep my son’s identity under wraps. But I still need to work on my ability to be fully present and get OFF Instagram when I’m off the clock and on “mom time”. I know I’m getting better, but I am in NO WAY perfect, especially when I’m exhausted and scrolling through social media has become our generation’s way to unwind. But here’s a little reminder that this time with my family is invaluable and is worth so much more than catching that random influencer’s status update.

Get Social

Women holding a coffee outside.

One of my biggest regrets from my first motherhood experience is that I was so busy with work and failing at breastfeeding in those first few months postpartum that I didn’t meet other moms at the same life stage. I didn’t go to meetups. I didn’t go to classes. It was lonely, and boring and I just buried myself in my work to cope. Next time, I’m going to try my best to getting a little more “balance” with this whole work/mom thing and allow myself a bit more time to get social with other like-minded moms.

I’m sure there are a million other pieces of parenting advice that I could give myself for the next time, and there’s probably so many more lessons I have to learn. I also acknowledge that even know I am writing these things out for the world to keep me accountable to, I’m probably going to make a lot of these same mistakes again (see #1 about pumping to excess). Failure (and repeated failure) is apparently a key part of parenthood, but I hope some expecting and new mamas can get something out of my humble flawed under-qualified parenting advice and feel a little more confident about what’s ahead. At least that’s what I hope for myself as I look forward to maybe, possibly, eventually doing this crazy new mom thing again.

Now moms, I want to know – what parenting advice would you give yourself if you were to be a “new mom” all over again?

What was some of the best parenting advice you were given that actually made a different in how you parented?

Leave me a comment below with your thoughts!

pinterest image of Woman holding her baby up with text overlay

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Is a Vegan and Vegetarian Diet Safe During Pregnancy?

Is keeping a vegan or vegetarian diet safe during pregnancy? We investigate the research and share the best practices for following a vegan or vegetarian diet.

This is for all my vegetarian and vegan mothers-to-be out there. It’s by no surprise that plant-based diets have boomed with popularity over the years, and will likely continue to do so in 2019. As vegetarians and vegans, it is not uncommon to receive concerns from family, friends, or even strangers, about your dietary choices and decision to go for a vegetarian or vegan pregnancy. There is a preconceived notion that solely relying on plant foods cannot provide all the nutrition needed for a healthy baby. Although attitudes towards plant-based diets have come a long way, many still believe that vegan diets can be adequate for adults, but likely not for pregnant women.

So, can a vegetarian or vegan diet be healthy during pregnancy?

woman holding her pregnant stomach

The short answer is, YES! Rest assured, you do not have to add meat to your diet just because you’re pregnant. With proper meal planning, a vegetarian and vegan diet can be sufficient for meeting both your baby’s nutrient requirements and your own. The Academy of Nutrition and Dietetics (AND) has stated that:

“Well-planned vegan, lacto-vegetarian, and lacto-ovo-vegetarian diets are appropriate for all stages of the life cycle, including pregnancy and lactation.”

Similarly, Dietitians of Canada (here and here) and other evidence-based reviews, share this perspective on how these diets (consisting of vegetables, fruits, legumes, whole grains, nuts and seeds) can be healthful and nutritionally adequate in pregnancy for both the mom and infant’s health. Whether vegetarian or vegan, the same recommended nutritional guidelines for pregnant women are essentially the same. It is totally possible and doable to have a perfectly healthy baby with a plant-based pregnancy, as long as you may attention to what you’re eating. Since meat and/or other animal-based products are avoided, vegetarian or vegan pregnant women need to get those nutrients from reliable plant sources in adequate amounts. We will go into more detail in Part 2, but I largely mean a focus on beans, nuts, seeds, and tofu.

Vegetarian VS. Vegan Diet in Pregnancy

birds eye view of a vegan meal on a multi colour plate

Following a vegetarian diet during pregnant is often not a problem when choosing from a wide selection of nutritious foods. For lacto-ovo-vegetarians or pescatarians who include dairy, egg products and/or fish/seafood, this will be much easier. On the other hand, if you plan on taking a 100% plant-based approach (i.e., a vegan diet), it’s going to take more effort on your part. Compared to vegans, vegetarians have a relatively lower risk for developing multiple nutritional deficiencies during pregnancy. Meta-analyses and other studies have consistently shown that vegans are more likely to not meet recommended intakes of omega-3 fatty acids such as DHA and EPA, calcium, iron and especially B12 when compared to vegetarians and non-vegetarians. However, vegetarian or not, expecting mothers need to eat nutritiously by regularly consuming foods providing enough calories, macro- and micro-nutrients during such a critical developmental stage. Just like with omnivores, vegans who eat a lot of plant-based whole foods in their diet will have a healthier pregnancy than those who eat highly-processed foods. It’s all about the dietary choices here, regardless of the dietary lifestyle you choose.

Are there benefits for continuing a plant-based diet during pregnancy?

In terms of a nutritional advantage, folate and magnesium intakes are not only adequate in vegetarian diets, but are typically higher than in non-vegetarians. This is not surprising since a well-balanced vegetarian diet is filled with a variety of veggies, legumes and whole grains. However, this doesn’t mean that vegetarian pregnant women can go without a folic acid or prenatal supplement containing folic acid. All women who are expecting or trying to conceive should be taking a prenatal supplement.

hands holding a bundle of strawberries

In terms of a healthy baby, research has shown that plant-based diets and diets consisting of high fruit and vegetable intakes during pregnancy may have protective effects against the risk of developing certain diseases in the child. Other evidence has also shown that infants born to vegetarian mothers can still be born normally at term with a normal birth weight. Lower rates of preterm birth, pre-eclampsia, cesarean delivery, postpartum depression, pregnancy complications, as well as rates of mother and infant deaths have been found among pregnant vegans. Some experts believe it may be because vegan mothers typically consume a lot more plant foods and fiber, and may potentially be more health-cautious (i.e., eating less processed foods high in sugar, fat, salt); all of which may help prevent weight-related pregnancy complications.

close up of an orange slice

One study analyzing mothers of children with orofacial clefts (OFC) found that mothers with higher consumption of certain vegetarian food groups (i.e., vegetables, fruits, grains, eggs, herbs, soy foods) and vitamins, minerals, and macronutrients, were less likely to have children with OFCs. Increasing intakes of specific nutrients such as fiber, vegetable protein, vitamin C, iron and magnesium were all associated with decreased risk of OFCs. Additionally, a case-control study revealed that mothers’ diets, consisting of high intakes of vegetables, nuts, fish and garlic, accompanied by increased folate and vitamin B12 concentrations, were not linked to risk of OFC, whereas a nutrient-poor, highly processed Western diet displayed a 2-fold increase in risk of OFCs.

hands holding baby feet

Unfortunately, with all things research, the findings are not always clear. Japanese mothers with higher intakes of veggies and fruits containing certain antioxidants, displayed lower risks for pediatric wheeze and eczema in their children. Insufficient intakes of veggies and fruits has also been shown to increase the risk of NTDs, OFCs, some pediatric tumours and diabetes. However, other studies have suggested that in addition to Japanese-style diets of pregnant women, “healthy prenatal diets”, characterized by high intakes of fish, seafood, green and yellow vegetables, fruits, pulses, seaweed, white vegetables, potatoes and mushrooms, can potentially increase the risk of wheeze and food allergies. Ultimately, evidence continues to suggest that certain foods and vitamins in the prenatal diet can have for reducing cancer risk in children, specifically higher intakes of vegetables, fruits, fish, whole grains and an optimal omega-6 to -3 ratio.

Are there Risks to a Vegan and Vegetarian Diet During Pregnancy?

One of the first systematic reviews on vegan and vegetarian diets in pregnancy, analyzed the vast body of evidence to determine pregnancy and fetal outcomes when following a vegan diet. The good news is that there were no higher incidences of severe negative health consequences for the mother or major birth defects in almost all of the studies. The bad news was that one large study involving 8000 children revealed an increased risk of hypospadias born to vegan mothers (that’s a congenial disorder related to a malfunctioning penis). Similarly, in a Danish/Swedish case-control study, a diet excluding meat and fish during pregnancy suggested that there may be greater risk of hypospadias. A British longitudinal study also showed that vegetarian mothers were more likely to give birth to a son with hypospadias compared to omnivores who supplemented with iron.

So Is a Vegan and Vegetarian Diet Safe During Pregnancy?

Overall, I think for the most part, plant-based diets may provide important benefits for both mothers and their babies through reduction of some pregnancy-related issues and childhood diseases. Available evidence does support the safety of vegan and vegetarian diets during pregnancy, as long as specific nutrients (e.g vitamin B12 and iron) are paid attention to. Since the available reviews only included healthy women, we still need more large scale research to find out whether women with specific health conditions can have a safe pregnancy on a plant-based diet.

close up of fresh fruit and vegetables

Other vegetarian, but non-vegan diets such as the low glycemic index (GI), Mediterranean diet, made up of mostly vegetables and fruits, appear to prevent allergies, asthma and skin problems in offspring. The Mediterranean diet, which also includes grains and sufficient omega-3 sources, has been associated with reduced risk of preterm birth and gestational diabetes, and may be another appropriate option for those looking for less restriction. The bottom line is that pregnancy should be a time to focus on eating your best, not a 9 month junk bender- you can read all about the benefits of eating veggies to help prevent picky eating later here.

If you’re pregnant or trying to become pregnant, you will want to speak to a registered dietitian to help ensure you’re meeting all of your needs. Now that we know that a vegan and vegetarian diet can in fact be safe during pregnancy, stick around for Part 2 to find out which nutrients are essential to promote a healthy pregnancy.

Were you vegetarian or vegan during your pregnancy?
Did you find yourself concerned about not meeting your nutrient needs?
Leave me a comment below with your experience during pregnancy!

pinterest image of a woman holding her pregnant stomach above a photo of fresh fruit with text overlay

Contribution By:

RD2B Amy Choi & Rachel Shim

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The REAL Truth About Omega-3s: Top Myths about Omega-3s Debunked

DISCLAIMER: This post was developed in sponsored partnership with Global Organization for EPA and DHA Omega-3s, however, as always, all opinions are genuine.

I share the REAL Truth about Omega-3s in your diet and get to the bottom of the top myths about Omega-3s, specifically EPA and DHA.

 Let’s be honest- a lot about nutrition is complicated and controversial. One week gluten is the root cause of all disease, and the next, we’re pointing the finger at dairy. As a dietitian, it’s my job to try to weed through the noise and help you all make the best decisions possible about what to eat. That means a LOT of myth busting. I used to think that there were very few foods or nutrients that the public could agree on was good, with omega-3 fats being one of them. But after becoming an active member of the online “mommy†community, and seeing a whole new world of conspiracy and distrust open before my eyes, I knew I had to get to the books to uncover the real truth about omega-3s. First of all, let’s do a quick omega-3 tutorial.

What are Omega-3s?

two filets of salmon on parchment paper

We hear this buzzy word over and over again, and it’s quite possible that like gluten, a lot of people may not know exactly what it is. Omega-3s are polyunsaturated fats, the most common of which are EPA, DHA and ALA. ALA is considered to be an essential fatty acid, while EPA and DHA can be produced from ALA. Unfortunately the conversion process isn’t very efficient, hence why we need to get these fats from our diet and not rely on ALA’s shotty conversion. They’re obviously hot stuff, I mean, there are more than 30,000 studies on EPA and DHA omega-3s, including more than 3,000 human clinical trials, making EPA and DHA among the most studied nutrients in the world.

Top Myths about Omega-3s

Omega-3s are also a lot more complicated for people than I ever imagined, so let’s take a look at the research to date and the most common myths about Omega-3s.

Myth: Omega-3s are a Fat and Fat Makes You Fat

hand holding a measuring tape

Ah yes, the old fat makes you fat concept is still spreading like wild fire in some circles. Thankfully, we’ve gotten a little bit of a breather from this thanks to the popularity of the Keto Diet, but still, there are a lot of misconceptions around fat. Here’s the thing: fat itself doesn’t make you gain weight. Consuming an excess of calories, from any source on the other hand, may. And while fat does contain a higher amount of calories per gram, it’s also a lot more satiating than its cousin, carbohydrates. One study specifically on the long chain omega-3 fatty acids found that their consumption may help promote satiety and reduce appetite, which in turn may help you lose weight. While research on omega-3’s appetite suppression properties is still in its infancy, a a few preliminary studies have found that omega-3’s may slightly increase our metabolism (here and here). One study found that taking 3 grams of fish oils each day for 12 weeks increased participants’ metabolic rate by an impressive 14%! That doesn’t necessarily make a substantial influence on weight loss, but as we now know there’s a ton of research now on the potential weight-management benefits of a ketogenic diet, it’s safe to say that fat doesn’t necessarily make you fat.

As for the concern around gaining fat specifically, some early studies suggest omega-3 may play a role! While the body of research as a whole definitely cannot make the claim that just taking omega-3’s cause weight loss, it’s possible that supplementing with omega-3s may help people shed some fat and shrink their waist-line. One study found that a group of dieters who were given 4 grams of fish oil each day lost 1.1 lbs more body fat and built 1.1 lbs more lean muscle than those who didn’t consume the oils. Others (here, and here) have found similar results with regards to body composition. Ultimately, we need a LOT more research in this area to make any definitive conclusions, but it’s nice to know we can probably enjoy these good-for-you fats without worry.

Bottom Line: Don’t cut out fats, especially omega-3 fats, in an effort to lose more weight.

Myth: Omega-3s from Plants and Fish are Equal

supplement bottle on a white counter

I hate to break it to my vegan followers, but when it comes to dietary sources, fish sources reign supreme and that’s because of the type of omega-3s they contain. As I mentioned earlier, there are three primary types of omega-3s: EPA, DHA and ALA.

EPA and DHA are long chain omega-3 fatty acids and are found in marine foods like fatty salmon, mackerel, tuna and anchovies. These are the omega-3s that play a key role in heart, brain and eye development throughout life (but more on all those things later).

ALA is a form of short chain omega-3 fatty acid found in plant-based foods like flax seeds and walnuts. ALA is converted into EPA and DHA, but the conversion rate isn’t great – about 8-20% for EPA and 1-9% for DHA.

The only plant-based source of DHA and EPA is Algal Oil, which can be taken like fish oil supplements as a pill.

So in order to get enough EPA and DHA, most people have to consume fatty fish, consume other EPA and DHA-fortified foods and drinks, and take some type of omega-3 supplement.

Bottom Line: EPA, DHA and ALA, while all omega-3s, are not interchangeable. There is more evidence to support the role of marine-based omega-3s, that is, EPA and DHA, for heart health, brain health and eye health. In order to get these nutrients, you should eat foods or take supplements with these specific omega-3s, rather than depending on your ALA omega-3 sources to give you the EPA and DHA you need.

Myth: You Can Get Your Omega-3s from Any Fish

sashimi being served on a rectangular plate

While technically true, the reality is highly unlikely. First of all, most peole aren’t eating the recommended two servings of fish per week, period. And if you are but you’re getting your recommended two servings of fish each week from cod and tilapia, you may be falling short. This is why if you read the fine print, it’s important that you’re looking to fill your plate with fatty fish. Things like salmon, lake rainbow trout, mackerel, herring, albacore tuna, arctic char and sardines have some of the highest amounts.

I also get that these tend to be the more “fishy†tasting fish, and for some (especially picky children) may just be too big of a dietary leap to manage. All fish is packed with nutrients and protein, so you shouldn’t stop eating fish, even if it’s a lower omega-3 option (unless, of course, it’s high in mercury and you’re pregnant). But this is really where an EPA and DHA supplement may come into play to fill in those gaps.

Bottom Line: Fatty fish, like salmon, are better sources of omega-3s than lean white fish, like cod, or shrimp or other shellfish.

Myth: Any Amount of Omega-3s is Good Enough

two hamburgers on a pink plate

If you’re just starting out trying to eat more fish, and have never made an omega-3 supplement part of your diet, you might think that just getting anything is better than nothing. Well, that’s true, but it doesn’t necessarily make it optimal. Most health experts recommend between 250 mg and 500 mg of EPA and DHA daily for most healthy adults as this is the amount found in the recommended 2 servings of fatty fish each week. The Global Organization for EPA and DHA Omega-3s (GOED) has set the following daily intake recommendation based on their independent review of the literature:

  • 500 mg of EPA and DHA per day for healthy adults to lower risk of coronary heart disease.
  • 700-1,000 mg per day to slow the progression of cardiovascular disease after it’s been diagnosed.
  • 700 mg per day of EPA and DHA, with at least 300 mg as DHA for pregnant or breastfeeding mamas.
  • 1 g (1,000 mg) or more per day for adults with additional health conditions, such as high blood pressure, high triglyceride levels or other cardiovascular risks.

Is there any risk of overdoing it? Well, we used to really worry that omega-3 supplements could cause excessive bleeding, so it was advised to stop your regime before surgery. However, a recent systematic review found no evidence to support this premise or reason to discontinue the consumption of omega-3 supplements before surgery. As for upper limits, the FDA does not recommend we exceed 3 grams per day of EPA and DHA, but the European Food Safety Authority (EFSA) hasn’t reported any concerns at levels up to 5g per day.

Bottom Line: Based on the recommended 2 servings of fatty fish each week, most adults likely need between 250 to 500 mg of EPA and DHA Omega-3s each day. However, always speak to your doctor about the optimal amount of EPA and DHA Omega-3s for you before starting a supplement regime.

Myth: You Only Need Omega-3s if You Have a Risk of Heart Disease

heart shaped pancake on a white plate

So I’m sure if you google omega-3s, most articles will come up about their heart health benefits. The American Heart Association, Heart and Stroke Foundation, the Dietary Guidelines for Americans, and Canada’s Food Guide all recognize the positive association between getting enough EPA and DHA omega-3s and having a healthy heart. But does it only benefit those who already have heart disease? Not necessarily.

While a meta-analysis of the data did find the greatest benefits and cardiovascular risk reduction among higher-risk populations, they found that omega-3s can have benefits across the board. Another meta-analysis found that consumption of EPA and DHA omega-3s reduced the risk of a cardiac death by 8% in the general population, and 17% in those with already elevated triglycerides or LDL cholesterol. Finally, a study on post-menopausal women found that women with the highest levels of EPA and DHA omega-3s had a 20% lower risk of dying from any cause.

Bottom Line: Don’t wait until you’re experiencing heart issues to focus on getting enough EPA and DHA Omega-3s. There are a lot of benefit for heart health in a preventative approach throughout the life cycle.

Myth: Omega-3s Only Benefit the Heart

clear brain and skull structure

So we’ve established that Omega-3s are heart healthy, but is that all they do? Absolutely not!

DHA is one of the building blocks of our own (and baby’s) brain, and research suggests that getting enough, alone or in conjunction with EPA, contributes to better memory function in older adults.

It’s also critical for pregnant and nursing mamas whose baby depends on them for their sole omega-3 intake. Research consistently shows better neurodevelopmental outcomes in infants born to mothers with higher intakes of omega-3s. One study found that taking an omega-3 supplement during pregnancy was associated with a 58% lower chance of preterm birth (before 34 weeks) and a 17% lower chance of preterm delivery (before 37 weeks). Another study found that maternal omega-3 intake in the third trimester reduced the risk of asthma and lower respiratory tract infections in their baby by a third!

Eyes are another area that can benefit from a healthy dose of omega-3s. The highest concentration of DHA is found in the retina of the eye, so research suggests that it’s something to pay attention to, especially for mommas and mommas-to-be. Studies suggest that getting enough omega-3s during pregnancy helps contribute to normal visual development in utero, and for up to 12 months in breastfed babies.

Finally, we can’t forget about its possible role in chronic inflammation, where evolving research is linking omega-3s to improvements in rheumatoid arthritis symptoms.

Bottom Line: We’re just scratching the surface understanding all of the ways that omega-3s benefit our body. But we know for certain they do much more than just protect our heart!

Myth: You’re Getting Enough in Your Diet

blue bottle spilling omega-3 pills

I’m a food-loving dietitian and I’m ALL about getting as much nutrition from food as possible. I also happen to enjoy food-sources of EPA and DHA omega-3s (like this beautiful maple Dijon Arctic Char). However, I would be really naïve to expect that everyone is getting enough Omega-3s from their diet. Most North Americans don’t eat enough fish, never mind the fishier fatty fish with EPA and DHA. In fact, more than 95% of Americans don’t get enough EPA or DHA from their diet to be considered cardioprotective. That’s not a great stat.

For most of us then who either don’t like fish, don’t know how to cook fish, worry they can’t afford fish, or just are having a hard time keeping it down during certain times of life (I’m looking at you, pregnancy!), this is where an EPA and DHA omega-3 supplement can come into play. Do a quick scan of your diet to determine if you need to supplement, too, and then speak to your doctor about the best dose and options for you.

Bottom Line: Most of us don’t get enough DHA and EPA omega-3s in our diet, so a supplement may help.

Myth: Omega-3 Supplements are Just an Expensive Scam

I hear this a lot and have seen headlines on this topic, but here’s the truth on that. As I mentioned before, yes, we always want to promote getting our nutrients from food (in this case, fish) first. Not only because fish is delicious (and you have to eat anyway, so might as well kill two birds with one stone to save money), but also because fish contains a ton of other really important nutrients, as well. But as we have already established, getting enough EPA and DHA in the diet is just not going to happen for a lot of North Americans. And hey, I can preach the “ideal†scenario for years and wax poetic about how delicious I think fish is, but it may not make a difference. I know just from my own experience with my picky mom that there’s no way she’s putting salmon on her plate, even if an omega-3 supplement wasn’t an option.

In an ideal world, we would all get all of the nutrients we need from food. In a pretty good world, we would use supplements as just that, a supplement, to an already balanced diet. But in a realistic world, even that doesn’t happen for most North Americans, and ultimately, there is research to support the use of omega-3 supplements for these populations.

Bottom Line: Aim to enjoy a wide range of foods, including fish, flax and walnuts, but if you’re unable to get enough omega-3s (or any other nutrient) from your diet, speak to your doctor about taking a supplement.

The REAL Truth About Omega-3s

pregnant woman in a dress holding her stomach

So what’s really going on when we talk the truth about omega-3s? There’s a lot of goodness in these vital fatty acids, specifically in the EPA and DHA versions and they’re worth making an extra effort to get enough of. This is particularly true for women who are pregnant or breastfeeding, as baby’s early development may depend on these fats.  I hope this analysis has shed some important light on these common omega-3 myths and helped you learn the truth about omega-3s.

What myths have you heard about omega-3s?

What do you think is the truth about omega-3s and omega-3 supplements?

Leave me a comment below with your thoughts!

pinterest image of Sardines in a can on the beach and hands holding a supplement with text overlay

Disclaimer: This post was sponsored by the Global Organization for EPA and DHA Omega-3s, however, all opinions are genuine.

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The Most Important Lessons Motherhood Taught Me On My Baby’s First Birthday

A week after my baby’s first birthday (how the heck did that happen so fast), I share the most important lessons motherhood taught me that I could have never taught myself.

I always knew I wanted to be a mom, there was no question of that. But I never expected that my son would teach me so much more than I could ever expect to teach him. So just a week after my son’s first birthday, as I literally run around making buffet signs, and cutting up cheese and fruit for tomorrow’s big bash, I wanted to share the most important lessons motherhood taught me after just one year in.

The Most Important Lessons Motherhood Taught Me On My Baby’s First Birthday

Blonde woman holding her baby outside.

Forget about how to swaddle, change a diaper, or cut carrots into the perfect BLW-friendly shape. Here are the most important lessons motherhood taught me.

My Career Doesn’t Define Me. Nor Does Motherhood.

There’s absolutely nothing easy about being a mompreneur. The constant juggle, the mom guilt, the work guilt, the feeling like you’re failing at literally everything you do. It’s fun stuff and you can read more about that working mom challenge here. But becoming a mom has put things in perspective when it comes to my career. It’s almost like it’s taken the pressure off just a bit because I know I haven’t put all my eggs in that one basket. As a result, I feel a lot less anxiety around work. On the flip side, I could say the exact same thing about motherhood. It’s not my only identity, so even when I turn my head for a second while Baby E pulls up on the marble coffee table and my kid falls on his face and does that very very VERY sad silent cry and I instantly feel like the WORST mom in the whole world, I am able to bounce back and recover almost as quickly as he does. ALMOST. I’ve learned that my identity doesn’t have to be so heavily weighted in one area of my life, and I can gain little bits of inspiration and achievement from both sides.

How to Work Smarter

So while I haven’t yet been able to figure out the perfect balance (will I ever?), motherhood has taught me how to work smarter. When every minute working means another minute I can’t be with my son, I quickly learned how to make every moment in the office count. This meant I could take more vacation days and focus solely on my family rather than have my mind scattered and only partially in a bunch of places. On work days, I pack them full and make sure they’re pretty well scheduled so I never feel a lag. And when my nanny goes home, and the clock strikes 5, I march myself down the stairs, pick up my son and I am ON.

How to Put my Phone Away

Hand holding a phone while on a laptop.

Speaking of putting my phone away, this has been QUITE the lesson to learn. I’m a millennial. I’m a millennial who’s job exists completely online. In other words, I’m obsessed with my phone and it’s BAD BAD BAD. I’m a year into this motherhood thing and I have ABSOLUTELY not mastered this, but I do think I’m getting a bit better every day. When it’s mom time in the mornings, evenings and weekends, or when I’m at our weekly music class, I try damn hard to leave my phone in one room, and check it only in passing as I change the Raffi album. Because you know that is on HEAVY rotation over here.

You Don’t Have to Do Things Just to Share it on Instagram

This one sounds silly when you write it out, but if millennials like me were to analyze a lot of our day, we would realize we do some things (at least partially) for the ‘gram. I work in social media full time, so I am fully aware of this unhealthy compulsion. This is partially why the decision to not share explicit images of my son was ROUGH for me (read about that here). But since my husband and I crafted our “sharenting” rules, I’ve learned to relish in these special moments and keep them just for me. Not just with Baby E, but with everything else, as well. I don’t have to photograph EVERY lunch I eat. Honestly, it’s unusually freeing.

How to Build a Village

I’m a total Type A control freak, so learning to let other people “help” me with potentially the most important job I’ve ever had and will ever have didn’t necessarily come naturally. But my goodness, am I ever glad I did. I don’t believe there’s any “right” way to parent, but I do feel like building a big, vibrant village was absolutely “right” for me. Pretty much right away when Baby E was born, I was so lucky to have an extensive group of people around to support me and help me figure out how to mother. Between our amazing nanny, night nurses, grandparents, our siblings, my assistant, and 5 (yep, you read that right) FIVE great grandparents, I quickly learned to see help not only as helpful for ME, but also for Baby E, too. How awesome is it that Baby E can be comforted and loved by SO many people! 

How to Truly Trust my Body

Women lying on a couch holding the mindful glow cookbook.

I’ve been writing about mindful eating a lot since I wrote and published Mindful Glow, and while I totally “got it” from a theoretical perspective, I never fully appreciated it until I had a baby. Babies are born with an overwhelmingly strong skillset in intuitive eating. As early as day one, when Baby E was full, he would close his mouth, turn his head away and fight like HELL to prevent me from overfeeding him. Same thing basically would happen with solids. It doesn’t matter how tasty the food I make is, if he’s full, the “airplane” isn’t going in. Watching this amazing phenomenon in front of me has really served to keep me on track with my own intuitive eating goals. If a baby can master this skill, why can’t we?

How to be Flexible and *Gasp* Spontaneous

Again, this isn’t my usual jam. I recently wrote a piece about how becoming a mother actually made me a LESS anxious person, and part of that was letting go of the strict schedule and rules and just learning to go with the flow. Listen, I’ll always love a good to-do list, and I thrive on order and a schedule for the day, but since becoming a mom, I’ve learned to loosen the reins. Parenting demands flexibility because I simply cannot always control what that tiny little human does. I might want him to nap until 11 so we can make our brunch plans by noon, but sometimes he just needs more sleep, and you never NEVER wake a sleeping baby. Brunch plans can wait, and if your friends have kids also, they will understand.

How to (at least KINDA) Relax

Women enjoying a latte on a patio.

Again, this was never really my forte before I had a kid. My parents often describe me as “operating at a higher energy level than most”. But motherhood has absolutely mellowed me out- probably because I’m just tired AF. For example, I’m not a beach vacation kinda girl and so our annual Florida vacation is really just not my style. Typically, when I’m on holiday, I want to DO. I want to see. I want to walk and tour and have an adventure. But since becoming a mom, I now also really just want to relax. Sitting on a plane for 5 hours on route somewhere used to be something I totally dread. Now that literally seems like a holiday in itself.

How to Fail and Be Okay With It

Neon sign on a white brick wall.

Hey, if you aren’t feeling like a total failure 99% of the time, are you even parenting? Ha, but seriously, motherhood is constant adversity and a sense of complete lack of control when it comes to ones inability to “succeed”. Take breastfeeding, for example. I would have done anything, ANYTHING, to get this right. And I honestly did do everything I felt I could do. But it didn’t work out for me, and I had to not only adapt, but thrive and find the good in a really hard situation. Exclusively pumping ended up being really challenging, but in the end, I knew it was probably the best case scenario for me.

How Amazing My Mom Is

I always knew I was lucky, but I never fully appreciated my mom until I too became a mom. Grandma Sharp ran an amazing business (a Montessori School, actually) with two small children and no help at all. I just don’t understand that concept or how she functioned, but I have so much more respect for the superwoman she is. Lucky me to have such a great mama mentor. And Lucky Baby E to have the best Grandma!

How to Say No

Women playing with her child.

My mom taught me to never turn my nose up at little opportunities that came my way, because you never know when something small can turn into something big. While that has absolutely served me and my career really well, I’m glad that motherhood taught me that it’s also okay to say no. It’s okay because there’s now a bigger opportunity cost to every job or opportunity I take on, and I have learned how to have no guilt if something doesn’t work out. That might be with my career, or it might also just be with my social calendar – either way, if it doesn’t “bring me joy”, it might not be worth it.

How to Respect ALL Women and Moms

Moms have strong opinions about how to raise their kids, and how others should raise their kids, as well. But while I get that we might feel strongly about certain things, we really need to calm the F down. Whether related to pacifiers, bottle feeding, sleep training, or solids, only we can determine what’s right for our unique situations and families. And that means also respecting and not questioning women who choose NOT to have kids. Ladies, life is hard enough, you do you and let’s just move on.

It’s Important to be Selfish

Women holding her baby while cooking.

I know, I know. Isn’t the defining feature of motherhood selflessness? I’m pretty sure only men say that (or maybe really unhappy, unfulfilled women). The reality is I have learned that I totally cannot be my best mom self without sometimes prioritizing myself. For example, I know that if I don’t get time to exercise in the morning, I am irritable and fidgety and am just annoyed at life. Probably not the best mother-son bonding time. I also know that my husband and I need a date night at least once a week so that we can have a little adult time and fun. It’s like how they say that if a plane is going down, you, as a parent, have to put on your oxygen mask before you can assist others. Now that I’m a mom, I see how much better I can function when I’m feeling satisfied with every aspect of my life.

Now I would love to hear from you mamas. What have been the most important lessons motherhood has taught you?

Do you feel that you have kept learning even after those first few months?

Do you think you’ve learned even more hard lessons the more kids you’ve had?

I would love to hear about your experience!

pinterest image of blonde woman holding her baby outside with text overlay
pinterest image of blonde woman holding her baby with text overlay

 

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Gluten Free Vegan Chickpea and Cauliflower Sheet Pan Dinner with Pomegranate Harissa Glaze

This Gluten Free Vegan Chickpea and Cauliflower Sheet Pan Dinner with Pomegranate Harissa Glaze is the perfect easy one pan weeknight meal that is even easy to batch prep and freeze for busy weeknights!

I’m writing this a week and a half before my due date, PRAYING that by the time you read this, baby will be here. But hey, these little aliens decide what they wanna do when they wanna do them, so I guess you’ll just have to be following my instagram to know.

Vegan sheet pan dinner.

In the weeks and days leading up to baby, I’ve been answering emails, writing blog posts (clearly), walking up and down the stairs, bouncing on my yoga ball, and doing a hell of a lot of batch cooking. I’m exhausted, I’m not going to lie, so meal prep has to be super easy. I also am enjoying making big batches of things so that I can easily freeze them for the busy weeks and months to come. This is where this recipe for gluten free vegan chickpea and cauliflower sheet pan dinner with pomegranate harissa glaze comes into play. I don’t care if you’re vegan or gluten free, or each ALL the things (like me and the hubs do), you’re going to love this one pan wonder.

Chickpea and cauliflower sheet pan dinner in a bowl.

How to Make Gluten Free Vegan Chickpea and Cauliflower Sheet Pan Dinner with Pomegranate Harissa Glaze

Chickpea and cauliflower sheet pan dinner served in two bowls.

This sheet pan dinner has ALL my favourite flavours in one place. Naturally sweet sweet potato, supply cauliflower and crispy little chickpeas get tossed in a pomegranate harissa glaze with Middle Eastern za’atar seasoning. I’m kinda obsessed with this glaze I created so feel free to make a huge batch of it and put it on EVERYTHING. If you’re not vegan, it’s particularly delicious on pork tenderloin or chicken breasts. Yum, yum, yum.

Chickpea and cauliflower sheet pan dinner served in a bowl.

OK but back to this gluten free vegan chickpea and cauliflower sheet pan dinner. Guys, one pan. 20 minutes. Meals for DAYS. I personally enjoy this as is a lot of the time, but for something more substantial, whip up a big batch of couscous, quinoa or brown rice to serve it with, and freeze the rest of that too. I know it’s easy to make a side dish of grains, but I assume even that may be asking for a lot when I’ve got a newborn on my boob all day.

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Now lovelies, tell me, what are your favourite sheet pan dinners?

Have you tried making this Gluten Free Vegan Chickpea and Cauliflower Sheet Pan Dinner with Pomegranate Harissa Glaze?

What kind of flavours do you love that you would like to see me turn into a sheet pan dinner?

Leave me a comment below!

pinterest image of Vegan chickpea and cauliflower sheet pan dinner in a bowl with text overlay
Chickpea and cauliflower sheet pan dinner in a bowl.
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5 from 4 votes

Gluten Free Vegan Chickpea and Cauliflower Sheet Pan Dinner with Pomegranate Harissa Glaze

This Gluten Free Vegan Chickpea and Cauliflower Sheet Pan Dinner with Pomegranate Harissa Glaze is the perfect easy one pan weeknight meal that is even easy to batch prep and freeze for busy weeknights!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner
Cuisine: American
Servings: 4 – 6 people
Calories: 205kcal
Author: Abbey Sharp

Ingredients

Glaze:

To Garnish:

  • 1/4 cup sliced pimento olives
  • 1/3 cup pomegranate arils

Instructions

  • Preheat oven to 425 F.
  • In a small bowl, mix together the harissa, pomegranate molasses, za’atar, maple and oil, along with a pinch each of salt and pepper.
  • Divided the sweet potatoes, cauliflower, and chickpeas between two baking sheets, drizzle with the glaze and top with the lemon slices. Toss well to coat everything in the glaze, then roast for 20 minutes.
  • Top with green olives and pomegranate arils and serve with your favourite grain like rice or quinoa.

Video

Nutrition

Calories: 205kcal | Carbohydrates: 30g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Sodium: 229mg | Potassium: 705mg | Fiber: 6g | Sugar: 11g | Vitamin A: 9255IU | Vitamin C: 81.8mg | Calcium: 63mg | Iron: 1.3mg

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Baby Led Weaning Easy Meal Planner for Babies & Toddlers

DISCLAIMER: This post was developed in sponsored partnership with Baby Gourmet, however, as always, all opinions are genuine.

Here I share a simple breakfast, lunch, and dinner menu with this baby led weaning meal planner and guide to make BLW for your babies and toddlers a breeze!

If you’ve been following along in my baby led weaning journey on my Instagram stories, you know Baby E has been getting a wide range of delicious foods on the regular. In fact, we are officially at 122 different foods as of this week and he isn’t even a year yet! So if you have missed my beginners guide to BLW, I highly recommend checking it out here. That will give you some insight on some of the benefits, safety precautions, and how to prepare foods appropriately to make it safe and easy to eat using BLW principals. I’ve also got some insight on how to introduce allergens you can check that out here.

 

But now, let’s get to the important question – WHAT do I serve my baby if I’m trying to make sure they are getting a balanced meal using BLW (baby led weaning) techniques?

Baby Led Weaning Easy Meal Planner

Baby grabbing at baby led weaning lunch on a red plate.

So here’s the secret on baby led weaning there aren’t any hard and fast rules. Okay, so you don’t want to give a new eater a round hard food like a grape might want to add some other choking hazards in here, or honey before one, and you do want to limit added salt and sugar, but the beauty of baby led weaning is that babe eats what you’re eating, albeit with some modifications. However, if you’re like me, you like a little structure, so I developed an easy meal planner to help families starting solids feel confident their kid is getting enough of the good stuff.

Here’s the easy peasy gist. At each meal, I aim for:

Vegetables and/or fruit

Whole grains or starchy foods

Protein

Healthy Fats

And at least one source of iron.

Babies under 1 year need about 11 mg of iron (stay tuned for an entire post on what this looks like soon). I know this can seem daunting when you see how much of the food you serve ends up on the floor. So typically, I like to serve two sources of iron so that if one ends up going straight into my dog Poppy’s mouth, I have a second shot. And hey, even if they both end up getting chucked, I try not to stress. We need to trust our baby’s eating intuition and let them be the guide in this process even if it means our furry friends gain a little weight.

So here’s a sample breakfast, lunch, and dinner menu using my baby led weaning easy meal planner as a guide.

Baby Led Weaning Breakfast Menu

Baby led weaning breakfast containing slices of avocado, omelette strips, strips of toast and yogurt on a green plate

So here I’m serving avocado that I cut into strips so it’s easy for Baby E to pick it up, but since it tends to be a bit slippery, I rolled it in a bit of Baby Gourmet Ancient Grain Blend. Not only does that add iron and B vitamins, but it also gives Baby E some traction so it doesn’t just jump out of his hand. I’m a big fan of Baby Gourmet products in general because they have no fillers, added sugars, or salts, or artificial preservatives of any kind, so I feel really good–as a mom and dietitian–about serving them to Baby E.

Baby led weaning breakfast containing strips of avocado, omelette, toast and yogurt.

Next, I’m doing some plain full-fat Greek yogurt to add protein and calcium. To add some natural sweetness I like adding a squirt of Baby Gourmet Apple, Sweet Potato and Berry Swirl (his fave!) While it does get messy, we are working on Baby E’s spoon skills, so I pre-load a bit of yogurt onto a spoon and let him self-feed.

Another favourite is whole grain toast spread with a thin layer of natural peanut butter. To keep it manageable, I cut it into small strips that easily fit in his hands.

And finally, for iron and protein, I’ve got a quick little egg omelet that I, again, cut into strips for easy grabbing. For some reason, omelet eggs go over way better with Baby E than scrambled in our house, but feel free to switch it up to see what works best!

So let’s take a look:

Avocado – Fruit and Vegetables, Healthy Fat

Toast Strips with Peanut Butter- Whole Grain, Iron, Protein, Healthy Fat

Omelet Strips – Iron, Protein

Yoghurt & Fruit Puree – Fruit and Vegetables, Protein

Baby Led Weaning Lunch Menu

Baby led weaning lunch on a red plate containing broccoli, sweet potato, salmon and baby gourmet carrot sticks.

For lunch, one of Baby E’s favourite foods is broccoli. I steam them until they’re soft enough that they could be mashed with his gums and then cut them with a bit of stem so he has a little handle to pick up.

I also have some sweet potato that I baked whole, cut into spears and sprinkle with little pinch of cinnamon instead of sugar or salt.

Next, I’m serving a handful of Baby Gourmet Organic “Carrot Sticks†Finger Foods, made with Lentil and Chickpeas! Baby E loves these both as a part of meals, and for on-the-go snacks, and I love them too, because they’re packed with plant-based protein, iron, and tummy friendly probiotics with no added sugar or salt. They’re also a perfect finger shape so they’re great for self-feeders.

Baby led weaning lunch on a red plate containing broccoli, sweet potato, salmon and baby gourmet carrot sticks.

Finally, I batch cooked some salmon that I seasoned with dried thyme and olive oil and just made sure was free of any tiny bones before giving some chunks to Baby E.

Let’s run through the tally.

Broccoli – Fruit and Vegetables

Baby Gourmet Carrot Sticks – Iron, Protein

Sweet Potato- Fruit and Vegetables, Starch

Salmon – Iron, Protein, Healthy Fat

Baby Led Weaning Dinner Menu

Baby led weaning dinner on a blue plate containing pasta with tomato sauce, meatballs, green beans and watermelon.

Finally, let’s do dinner BLW style. We were having an Italian themed dinner in my house this night, so I just modified our meal to be appropriate for Baby E.

Tonight I’ve got some green beans that I’ve trimmed and steamed until very tender. I usually add a little lemon for flavour so I can avoid added salt for my little man. He has so much fun trying to aim these into his mouth.

I also made some mini beef meatballs with eggs, iron-fortified Baby Gourmet Tasty Smooth Oatmeal cereal, dried oregano, medium ground beef and no added salt. If you’re making a big batch of meatballs, just put a bit aside for babe and season your own batch.

To go with it, I’m serving some fortified whole grain fusilli pasta with a little homemade tomato sauce on top.

And to finish off the night, I’m doing one of his favourites- fresh watermelon. I usually cut these into longer finger-like shapes. You can also serve it with the rind if your baby is having a hard time with their grip.

Green Beans – Fruit and Vegetables

Watermelon- Fruit and Vegetables

Pasta & Tomato Sauce – Iron, Fruit and Vegetables, Starch

Meatballs- Iron, Protein

So I hope this easy meal planner and my sample BLW breakfast, lunch and dinner menus have inspired you guys to get started with Baby Led Weaning.

Baby led weaning breakfast, lunch and dinner.

I’ve also got some awesome recipes to give a try with your babe:

Peanut Butter Banana Mini Muffins

Baby Spinach Pancakes

Cherry Baked Oatmeal Fingers

Peanut Butter Noodles

Frittata Fingers

Salmon Sweet Potato Fritters                  

So lovelies, I would love to know – what are some foolproof baby led weaning foods that your baby loves?

Leave me a comment below with your thoughts!

Baby led weaning breakfast, lunch and dinner.
Baby playing with food next to a red plate with baby led weaning lunch.
pinterest image of Baby led weaning dinner containing meatballs, pasta with tomato sauce, green beans and watermelon slices with text overlay

Disclosure: This post was developed in paid partnership with Baby Gourmet, however, all opinions are genuine.

 

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Even More Pregnancy NUTRITION Myths That We’re Sick of Debunking: Part 2

Yep. We’re back with more pregnancy nutrition myths that the world keeps on dishing out. If you missed Part 1 we discussed everything from eating for two, to fish, to herbal tea and more! Be sure you don’t miss out on that!! Let’s dive in for more.

More Crazy Pregnancy Nutrition Myths DEBUNKED

Myth #1: You have to eat meat to have a healthy pregnancy


A juicy burger on a plate.

Meat can help provide the B12 and heme iron that mothers-to-be need, but one study found that high intakes of red and processed meats potentially increased the risk for gestational diabetes. Obviously, there are a of lean alternatives that likely would not carry the same risks, but more research is needed in general in this area.

Although meat is often thought of as the most popular source of protein, there are many vegetarian meat alternatives available to choose from. Having a well-planned vegetarian/vegan diet can ensure that you meet your requirements for protein, calcium, iron, and essential fatty acids and, helping you achieve a healthy pregnancy no different than a non-vegetarian. I wrote about all that here. Just keep in mind that getting enough vitamin B12 may require some extra attention so, if you are a vegetarian or vegan, pregnant or not, remember to incorporate B12 fortified foods or supplements and avoid consuming them with vitamin C or copper which reduces its absorption. It may also help if you consult your doctor or a dietitian to assess your specific needs as everyone’s needs may vary.

DON’T: Exclusively eat one food group as it limits you from being able to reap the benefits of other nutrients that are just as important, if not necessary, for a healthy pregnancy and an overall healthy you!

DO: Eat a variety of foods in appropriate amounts to meet nutritional needs before and during pregnancy.

DO: Take time to plan your diet (vegetarian or not) or even put together a list of foods to target specific nutrients as a way to make shopping and cooking more convenient.

DO: Consider non-animal sources of protein (grains, beans, nuts), iron (soy beans, lentils, kale, dried fruits, B12 fortified foods (soy milk, tofu, cereals, nutritional yeast, and sauerkraut in small amounts), and calcium (broccoli, collards, kale, almonds, and soy).

DO: Remember that your body has its own unique needs, so it may be beneficial to consult a professional to determine any nutritional gaps.

Myth #2: Cooling Foods, like papaya and pineapple, will cause miscarriage

Box of papayas with one cut open.

At the moment, not a whole lot of research has been done that looks at any particular food item having a direct cause of miscarriage. While I go more into detail on the alleged dangers of foods like papaya and pineapple here, the few studies that are available focus less on specific food and more on dietary pattern. Research has found that a diet low in vegetables, fruit, and dairy potentially increased the risk for miscarriage. However, the lack of quality research in this area makes it difficult to make any sound conclusions from these facts.

DON’T: Worry about one specific food automatically causing a miscarriage.

DON’T: Overdo it on eating large amounts of any specific foods.

DO: Enjoy a variety of foods each day and ensure you’re eating enough calories in general.

Myth #3: Prenatal vitamins are only for women with vitamin deficiencies

A pill bottle tipped over.

Prenatal vitamins aren’t just for women with vitamin deficiencies. In fact, Health Canada recommends women of child bearing age to take multivitamins to ensure a healthy pregnancy. Specifically, they place emphasis on meeting folate and vitamin B12 needs as they play an important role in the development of the fetus. There is a lot of research available that has linked adequate folic acid supplementation (with dietary folate) and decreasing the risks for neural tube defects (NTD). Therefore it is recommended that women of childbearing age take folic acid supplements, in addition to having folate-rich foods, before conception and during pregnancy. However, its worth noting that not all multivitamin are the same. For example, one brand may have a higher iron content than another. So, if you are someone that does not get enough iron through your diet, you may want to consider a multivitamin that can help you meet those needs.

DON’T: Buy any prenatal vitamin that you see on the market without consulting a health professional or reading and understanding the contents in relation to your specific needs.

DON’T: Replace healthy eating with a prenatal vitamin. They exist to work with your diet to help you meet your gestational requirements.

DO: Start taking prenatal vitamins even if you’re not considering getting pregnant. If you’re sexually active and of child bearing age, you never know when you’re going to have an oopsie moment, and you don’t want to get caught without adequate folate intake during those first few weeks of gestation!

DO: Seek a health professional to determine your specific needs and which prenatal vitamin product will work best for you.

DO: Eat a variety of foods to ensure you’re not over or under consuming specific nutrients.

Myth #4: Eating too much sugar can cause gestational diabetes

Almond croissant on a plate with a napkin.

When we think about diabetes, sugar is the first thing that pops into our mind. However, with the emergence of research over the years, we now know that the cause of diabetes is not that simple. The risk factors for gestational diabetes (GDM) is similar to those of type 2 diabetes: high maternal age, weight, family history, having multiple births, and previous birth of a macrosomic (large) baby. During pregnancy, even healthy women tend to be more insulin resistant in general to promote additional glucose getting to the fetus. Unfortunately, this puts pregnant women at risk for GDM, not the act of eating sugar.

But what about the indirect role of sugar in weight gain and GDM? Well, we know eating too much of anything can cause weight gain, and research has linked obesity to a higher risk of GDM development. That fact, however, is not telling the whole story. It’s often the case that excessive weight gain during pregnancy is the result of a restricting dieting prior to pregnancy, so asking a momma-to-be to diet is putting them at risk of continuing on this dangerous diet rollercoaster. The best thing we can do is to NOT diet or restrict (more on this below).

While sugar per se isn’t the culprit, having a healthy diet in general may help. One study found that a Mediterranean or DASH-style diet helped reduce the risk for GDM, suggesting that a diet rich in fibre-rich fruits, vegetables and whole grains, and lower in red and processed meat may lower the risk. So try to focus on what you’re including in your diet rather than what you’re cutting out.

DON’T: Diet before or during pregnancy, which puts you at risk for weight rebound.

DO: Try to incorporate more fiber-rich foods like veggies, fruits, beans, and whole grains into your diet which can help slow down the sugar spikes, keep you satiated longer and prevent constipation (which is common in pregnancy). Aim to get at least 25 grams each day!

DO: Try to maintain a healthy lifestyle that incorporates moderate exercise to contribute to an overall healthy pregnancy

Myth #5: You should drink less water because you have to pee too much

A glass of water.

Water is essential to our health, regardless of whether or not you are pregnant. It plays a role in regulating your body temperature, flushing out toxins and bodily wastes, assisting with the transportation of nutrients and oxygen to cells, as well as acting as a foundation for chemical reactions in the body, to name a few. Your fluid needs during pregnancy actually increase during pregnancy in order to support fetal circulation, amniotic fluid, and the increase in blood volume. As annoying as it is, frequent urination is just one of the pesky side effects of pregnancy, not a reason to cut back. Getting in an adequate fluid supply during pregnancy specifically is key for helping to reduce common issues like constipation, hemorrhoids, bladder infections, preterm labor, swelling and more.

DON’T: Drink less water in spite of peeing less frequently. This would only lead to the possibility of dehydration, which will present its own consequences that are harmful for you and your growing babe.

DO: Drink plenty of fluids, preferably water, to keep yourself hydrated, especially during the summer months and before, during, and after physical activity.

DO: Be mindful of the source of your water to avoid drinking contaminated water. 

Myth #6: Always give into cravings, that’s your body telling you what it needs

Hand topping a cake with a blueberry.

At one point, it was believed that if your body is craving something, it’s telling you that it needs a specific nutrient found in abundance in that food. However, the emergence of more research has shifted away from this simplistic idea that a food craving = our physiological needs. Cravings are common for everyone and occur for a variety of reasons – while it’s possible they’re physical, they’re also often emotional or psychological, and may be a consequence of food deprivation or restriction from dieting. Not surprisingly, research suggests that giving into high calorie food cravings increases the risk for gestational weight gain. So, should you resist your cravings? I don’t think we need to go that far. I believe that the key is to not make a big deal out of cravings and restriction. Restriction (either before pregnancy, or during) is sure to end in a pregnancy binge, that may just go on for an entire 9 months! By not dieting before pregnancy and getting rid of that good food vs bad food mentality, you can reduce the risk that you’ll feel the need to go hog wild on all of the “forbidden” foods while you cook up your baby. Don’t forget- pregnancy is about feeding your unborn child, so wouldn’t you want to feed it the best? Not to mention, as we discussed in this article– eating veggies and other healthy foods may have a lasting impact on your baby’s palate and diet once it’s born. Just some food for thought!

DON’T: Think you should eat massive portions of your “off limits” foods just because you’re pregnant. There’s no reason not to enjoy your favourite foods (while pregnant, or not!), but try to enjoy more mindful portions each day rather than get into all or nothing thinking.

DON’T: Restrict or diet before pregnancy to help reduce the risk of binding or overeating during pregnancy.

DO: Practice mindful eating and listening to your body to those subtle signs of hunger and satiety.

There you have it ladies. We’ve set the record straight, tossed out the nonsense pregnancy nutrition myths your best friend’s cousin has been spouting and replaced it with the best pregnancy tips for you and your babe. At the end of the day, trust your gut and do what works for YOU and as always if you’re unsure, speak to your go-to health professional.

What major pregnancy nutrition myths have you heard that you want debunked? Leave me a comment below with your thoughts and don’t forget to check out Part 1 for more myths!

pinterest image of Hand topping a cake with a blueberry with text overlay

Contribution by RD2B: Amy Choi & Rachel Shim