I received an email a month or so ago from a new mummy client of mine who comes to Mummies and Buggies with this question:
I think one thing that I would like is more advice on what to eat whilst breastfeeding. Us mums are craving carbs and sugar, and eating loads of rubbish like that is obviously not good for us, but I also find it can make me feel a bit down in the dumps/not sleep well etc.
A feature on what are the best foods to eat whilst breastfeeding to keep our energy levels going & stop snacking as much would be very welcome I’m sure.
So, I’m here today to give my top tips on beating the sugar cravings, and give you ideas on what sorts of foods you should be eating as a new mum who’s breastfeeding, or a pregnant mum who’s busy growing a human or two inside themselves.
‘Snacking’ isn’t really what I’m going with here, by the way. We’re not cows, ok? Three meals a day should be more than enough.
Sure, the guidelines in late pregnancy and whilst breastfeeding state that you need around an extra 200 calories per day to sustain the demands on your body.
I’ve never been one to count calories – what your body needs is solid nutrients – that is the difference in the message I’m sending here.
Here’s an example:
- One chicken breast = 197 calories, 0.00g carbs, 7.79g fat, 29.80g protein
- One aero bar = 221 calories, 25.2g of carbs, 12.30g fat and 2.10g protein
When I chat to many of you in class about my eating habits and lifestyle, you’re often a little startled about what I eat, when I eat and why, so I thought I’d write a series of articles giving you a little bit more information about the nutrition plan I follow, how it’s helped me, and how it can ultimately help you too.
Clean eating works on the principle that you cut out all processed foods from your diet and go for more natural ingredients that are fresh, healthy and chemical-free.
I don’t really like the word “diet” in any context to be honest, and would argue that clean eating isn’t actually a diet, because I, and many other people I know around me, have been following clean eating for well over 4 years now, and seeing and feeling fantastic as a result.
14 02 2016
Fancy a little chocolate treat?
St Valentine’s Day looming?
An Anniversary dinner coming up?
Here you go!
My fluffy clean-eating chocolate muffins, using coconut flour.
If you’ve ever tried to bake with coconut flour before and failed, my heart goes out to you!
Coconut flour is hard to bake with – it’s often very absorbent, but I promise you these cupcakes won’t leave your mouth dry, ok?
07 02 2016
As it’s Pancake Day soon, I thought I’d give you a little recipe which is not only filling and healthy, but also clean-eating too!
For those of you who like me, are following a clean eating lifestyle nowadays, you’ll be pleased to know that even though you may be saying ‘no’ to preservatives, sugar and sweet treats…
…there’s no reason you can’t have a pancake on Shrove Tuesday.
So here goes:
14 01 2016
One thing that people struggle with when they switch to clean-eating, is giving up bread.
I’m here to tell you – you don’t have to do without bread in your quest for a clean-eating lifestyle…
…you just need to know how to make clean-eating bread instead.
I don’t eat a lot of bread nowadays, but every now and then I fancy some soldiers with a boiled egg…
…or, an accompaniment to my green soup recipe…
So, it’s nice once in a while to have some bread which DOESN’T bloat my stomach.
You’re really trying to eat more clean.
Which includes adding more fresh, green leafy veg in your diet.
So, you pick up a big bag of fresh, spinach from your local supermarket.
For the first few days – it’s great.
Are you a wilted/cooked, or fresh spinach sort of person, by the way?
I’m both: I like it in salads and enjoy it equally as well wilted or cooked.
You may find sometimes when you buy spinach (or any other fresh, green leafy salad veg like rocket, watercress or lambs lettuce), that sometimes it stays fresher for longer.
So, if you have a tonne of fresh, baby leaf spinach sitting around in the fridge that you’d rather not throw out.
But, can’t bear to eat in a salad because the leaves are a bit funky, here’s some top ideas:
If you’ve not got yourself a slow cooker, where have you been?!
Experiment with different types of meat and veg when using your slow cooker.
You could cook herb-infused, curries, use Morrocan spices, beef stroganoff – the list is endless!
The best part is, you prepare your meat and veg the night before, switch it on and a few hours later – it’s done.
Before you’re ready to serve, add handfuls of spinach – it works really well.
SUBSTITUTE FOR PASTA OR RICE
I love a good home-made spaghetti bolognaise – who doesn’t?
I don’t eat a lot of pasta or rice anymore since reverting to ‘clean-eating’, mainly because it bloats my stomach for hours afterwards.
Instead of pasta or rice, I prepare a bed of spinach, rocket or watercress leaves and serve the spag bol sauce on that.
It’s really yummy and an easy way to use up your green leaves that have gone a bit funky.
Pictured here is a 3-egg omelette, on a bed of fresh spinach.
It’s a really filling, nutritious
meal – at any time of day.
Omelette’s aren’t just for breakfast, remember, so if you’re at home for lunch, or you’ve rushed home from work and fancy a quick, yet protein-packed meal, then an omelette fits the bill.
For spinach that’s gone a bit funky:
- Add it to the omelette whilst it’s cooking in the pan,
- Wilt your spinach and serve it as a side to your omelette, or
- Make a bed with the leaves and place your piping hot omelette on top to wilt the leaves slightly.
ADD TO SOUPS
Spinach, watercress and rocket are all great ingredients to form the base or last-minute addition to a soup.
Watercress soup is a particular favourite of mine, so that’s a great suggestion to use as the base.
Tip: use coconut milk instead of creme fraiche if you’re wanting a truly ‘clean’ alternative.
I do quite like a Minestrone soup too, which is a tomato-based soup with Italian herbs, spring vegetables, and when it’s almost time to serve, I add in any funky green leaves lying around in the fridge as a last-minute addition.
Again, it doesn’t matter what state your salad is in – it doesn’t matter so much here, because heat is being applied to make it wilt.
Got a muffin tray?
Then, you need to try my baked egg muffins
Although the picture shows fresh rocket and salad as a side dish, if you have some funky salad leaves that you don’t want to throw out, just add them to this egg muffin recipe instead.
Experiment until the cows come home with ingredients in the egg muffins.
You could try Italian-themed with olives, sundried tomatoes and herbs.
Or, perhaps a cooked breakfast style with mushrooms, bacon and tomatoes.
The choice is yours!
And, there you have it. My top tips for using up spinach leaves when they’ve gone a bit funky.
I hope you enjoyed the content.
Pop a comment below to let me know if you found this blog post useful.
I’d love to hear from you.
If you’re anything like me, I LOVE chicken.
I do however, find it a tad dry when it’s oven-baked.
Here’s a handy tip for keeping your chicken breasts tender, moist and most of all – full of flavour, the next time you decide to oven back them.
Ok, as you can see from the picture, I’ve wrapped 3 chicken breasts in bacon.
Not only does it keep your chicken fillets from drying out – the bacon gives it tonnes of flavour too.
I buy bacon from our local Butcher’s.
Well, when I say ‘local’, it’s a good 4-mile round trip up and down hills, but it’s a nice way to take a walk, get out into the sunshine and fresh air, and know that you’re giving your mind and body a good workout at the same time.
Not only is the bacon good quality, it’s lean and our Butcher knows exactly where it’s come from.
One rasher of bacon is all you need for each chicken fillet, and to be honest, I put mine in the fridge for a few hours before they hit the oven, but this is not completely necessary to do.
Chicken breasts take about 30-40 minutes to cook at 180 degrees.
Spice up your roasted veg with garlic, fresh herbs and a bit of seasoning.
Let me know if you enjoyed this recipe.
But most of all, pop a comment below if you’re going to try it out!
Thanks so much.
If you’ve recently switched to clean-eating, or want to shift a few pounds, breakfast is one of the harder aspects of our diet to change.
We know breakfast is the most important meal of the day, but switching from a ‘quick and simple’ bowl of cereal (which is highly toxic and laced with sugar)….
to a protein-packed breakfast instead, can be difficult.
What you need to do when switching to eating more protein at breakfast time is think about it more as a ‘lunch-style’ breakfast.
Below, I’ve listed a few pictures of the food I regularly eat for breakfast.
You’ll see they contain very few ingredients, are simple to put together, AND delish to eat.
So, when it comes to clean-eating, breakfast is often the HARDEST meal to change.
How quick is it normally, to just rush out the door, grab a slice of toast, a bowl of cereal and/or a breakfast bar, eh?
It’s very tempting, isn’t it?
But, when you’re trying to burn fat, give your system the BEST start for the day and stay fuller for longer, protein is definitely the way forward.
Read through those quick, simple, ‘normal’ breakfast examples above and tell me how much protein is contained in them?
07 06 2014
A lot of the reason why my clients aren’t too keen on switching to clean-eating, is because of the end to cook from scratch.
We’re so used to opening up a packet of food, bunging it in the microwave or oven for a few minutes and there you have it – dinner’s done!