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bl-superfoods

Q: I’m so tired since the  arrival of my baby and I’ve  heard you talk about the  benefits of a good diet. Can  you share some tips?

You’ve spent the past nine  months looking after yourself  better than ever before. When  the baby arrives nearly all  new Mums tend to neglect  themselves as all the focus is  on this precious new bundle.  Your body has gone through  enormous changes and will continue to go through  changes in the weeks after  you give birth. It’s for this  reason that you need to eat well and look after yourself better than ever so that you remain healthy so you can cope with being a new Mum.

If you’ve had a C-section or stitches vitamin C will help you heal. Citrus fruits and kiwis have loads of vitamin C. Vitamin C also aids the absorption of iron, which will help with energy levels. A bowl of porridge in the morning will set you up for the day. Oats are rich in iron, calcium and magnesium that are vital for your depleted mineral stores after labour. If you’re breastfeeding you’ll need lots of calcium for your baby’s bones and teeth and eating yogurts (or green leafy veg) is a quick and convenient way to get calcium.

One thing a new Mum has very little of is time so you need to find foods that are convenient. I remember going through most days forgetting to eat until someone put food In front of me. This is something a family member can help with by preparing meals and helping with shopping in the early days.

Eskimo3-cap-CMYK-RWH_3800I would recommend taking the ESKIMO- 3 Omega 3 with vitamin E supplement, which will help ward off the baby blues, and also a good Vitamin D supplement, which is crucial for healthy bones and teeth.

eskimo_brain_caps vit dEskimo also do another one that contains Vitamin D so you can kill two birds with one stone!! www.eskimo3.ie

 

You need to eat protein to help repair your cells. Snacking on nuts and seeds is an easy way to get some protein or eating lean meats like chicken. Scrambled egg on toast for a snack is also packed full of protein and energy and make all your bread wholegrain instead of white. If you’re having toilet trouble post birth eat and drink prunes. Prunes were my savior and I’m sure all you new Mums know what I mean!

Top Tips:

1: Make life easy and eat nourishing food that’s convenient. Take your Omegas and rest when you can.

2: Tryptophan rich foods like bananas, turkey, spinach and eggs will help you sleep. Tryptophan is an amino acid that produces calming hormones that slow down the brain and make you sleepy but need to be eaten alongside carbohydrates to access the brain so banana and toast is a perfect combo.

3: www.gourmetfuel.com is an amazing new company for new mums who want nutritious meals tailored for them post birth.They have a package for new Mums where they can train and have their perfect food delivered for a month or 6 weeks, depending on what they want.  They also have hampers for new Mums and Dads of good, wholesome, nutritious dinners. Just what you need after baby comes home! email emma emma@gourmetfuel.com 

Kelkin_GF-Rice-MilletPorridge

Theres nothing better than starting your day the right way. Porridge is quick and easy and a simple way of adding extra nutrition is to add your favourite fruit and some sprinkles (James word not mine) and we change our sprinkles every day. Today we chose Linwoods flaxseed with bio cultures and vitamin D.

The vitamin D helps to absorb calcium and grow and maintain strong teeth and bones. Omega 3 is an “essential” fatty acid that the body cannot make on its own. The sprinkles also provide calcium, iron and zinc and can be added to any food at any time of the day including yogurts, baking, scrambled eggs and much more.

Flaxseed is considered by some to be one of the most powerful plant foods on the planet. There’s some evidence from studies that it may even help reduce your risk of cancer and heart disease. This teeny tiny seed has been around for ceturies in fact it can be traced back to Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flaxseed that he passed laws requiring his subjects to consume it!!! Imagine a law requiring you to do something healthy (now thats a thought) Now, thirteen centuries later, some experts say we have preliminary research to back up what Charlemagne suspected so give it a go. It certainly can’t hurt

Would love to hear what you think so please comment below,

Thanks Ali xxxx

photo 1

STEP ONE: IT TAKES 3-5 MINUTES TO MAKE THIS GLUTEN FREE PORRIDGE IN A SAUCEPAN

photo 2 STEP TWO: ADD SOME OF YOUR FAVORITE FRUIT (JAMES IS  STRAWBERRY CRAZY)

photo 3 STEP THREE: ADD SPRINKLES OF YOUR CHOICE ( SEE PIC BELOW)

photo 5 STEP FOUR: READY TO GO (ADD MILK SOY/REGULAR/RICE OR  WHATEVER YOUR PERSONAL CHOICE

JAMES CERTAINLY GIVES IT THE THUMBS UP AND I ALSO MIGHT HAVE  TOLD HIM IT WILL MAKE HIM RUN FASTER AT RUGBY TOTS!!

photo 2

brekkie face
TODAY WE WENT ONE STEP FURTHER AND MADE A FACE WITH INCREDIBLE  HEALTHY HAIR AND USING FROZEN BLUEBERRIES WORKS A TREAT!

linwoods brekkie

James chia bia

I’m always looking for easier ways to slip healthy habits into my life. As parenting is a constant cycle of guilt as well I’m always worried if James is getting enough nutrients and a well balanced diet. I’m self-employed and always running from one place to the next. (Violins please) I try to eat as healthy as I can but I skip meals and then eat junk in the evening because I’m so tired and want an instant fix.

 

There are a few changes that I have introduced which have had an enormous effect on our diet, mood and behavior. We now sit at the table each morning for breakfast instead of switching on the TV and handing James a bowl of cereal in an effort to keep him quiet while I run around like a headless chicken achieving very little other than making myself stressed and starting the day off saying “quick Mummy’s in a rush”. When your three year old says “Mummy you’re always in a rush” you know you have got to make changes.

It’s been fascinating to find out how appalling I am with time management. James is up at 6AM so what on earth was I doing with my time. Then I realize (like its news to me) that I’m on Facebook and Twitter. Yes I said it.. First thing I do is pick up my IPhone and scroll down my timeline to see what random people who I haven’t spoke to for 10 years are doing!! Now I do it when I’m in bed at night. Big difference I hear you say but I can justify anything to myself and now I am spending quality time with James in the morning and we’re both having a good breakfast. As I pat myself on the back for thinking I have figured out something unique, amazing and wonderful my friend who’s a mother of 3 announces she has always done that and couldn’t believe I used to sit James in front of the TV and give him breakfast. I won’t be telling her that I still do it at the weekends then!!

 

As you can see from the picture James is clutching his favourite food. It’s called Chis Bia and we have mixed it into cereal, salads, yogurts and shakes for well over a year now. If I baked I would also put it into the delicious cakes I would make. Chia Seed is great for your Heart, Mind & Body. If you’ve heard of Flax, Pumpkin and Sunflower Seeds you have to meet Chia, as Patrick Holford says it’s ‘The best all-rounder’

Dr. Wayne Coates rediscovered Chia seed, an ancient food of the Aztecs, in 1991 after it had disappeared from common knowledge over 500 years ago. In 2009, Irish company Chia Bia began bringing Chia products to the European market, and last year, Chia Bia expanded into Malaysia, Canada and the United States.

Chia originates in Mexico and South America where the Aztecs and Mayans had long known the benefits of eating Chia. It was so valued that it was offered to their gods in ceremonies, was used as currency and was also used for wounds, upset stomachs, body odour, prostate problems, sore throats and many other illnesses.

Chia is a complete food, which contains the highest plant source of omega-3 with soluble and insoluble fibre, protein and antioxidants to help get your heart, mind and body in shape. The main health benefits associated with Chia Bia include; reduced blood pressure, reduced risk of cardiovascular disease, reduced risk of type 2 diabetes and improved concentration and energy levels. Chia Bia can also help promote weight loss as the seeds can absorb 12 times their weight in water; this results in a gel forming in the stomach that slows the absorption of carbohydrates and leaves you feeling fuller for longer helping you avoid the 3pm slump!

Its also tasteless so really great for fussy kids. James calls it “Bia Bia” and loves the routine of mixing it in and feeling like a “big boy”. The levels of Omega 3 are also very high and as a sufferer of depression this is an essential part of my diet. As oily fish can have high mercury levels this is also a far safer option.

Chia Bia Bags small €4.95, Large €9.95 med

WOULD YOU OR ANY OF YOUR FRIENDS LIKE A MUMMY MAKEOVER WORTH €2,000?  INCLUDING HAIR, NAILS, MAKE UP AND SHOOT AS WELL AS A €200 VOUCHER FOR ARGOS!!!

TOP NUTRITIONIST EMMA BUCKLEY WILL BE THERE!

BIKE ALSO UP FOR GRABS

JOIN US ON FEB 25TH

I WAS DELIGHTED TO BE ASKED TO APPEAR ON THE COVER OF (read more here) RUDE HEALTH  AND SHARE MY TIPS AND TRICKS OR SURVIVAL TECHNIQUES!!

 

James was sick and then I became ill with the worst virus imaginable. It got me thinking yet again about our health and wellbeing. We can’t do much about a bug except let it run its course but in general we can do a lot about our day to day habits. This column is for the Mummies. After all if we’re not feeling good a domino type effect is unleashed throughout the whole family.
During pregnancy we focus on our health and wellbeing like never before but then when the baby comes we tend to neglect ourselves completely. I could write the book on tried and tested. From any and every exercise or new super food, I’m your woman! Lately though I’ve managed to find a few things that get results and make me feel good. Finding time for everything is always a problem. Being self-employed and a single mum it really is a daily balancing act. The early mornings coupled with staying up late working always has me reaching for the coffee but recently I was introduced to matcha green tea. It has the same effect as coffee but it’s also an antioxidant superfood that calms the nervous system, aids focus, stabilises the blood sugar and can even help weight loss. This tea comes in powder form and I even find the process of making it quite therapeutic. I add it to yogurts, make milk shakes out of it and it can even be used as a facemask so the benefits are endless.
Walking and fresh air for you and your kids has enormous benefits as well because the great outdoors helps to kill off bacteria and if our recent weather continues well there’s no excuse so get outside! I’ve been doing reformer pilates which is using a machine as opposed to the mat and the results have been fantastic. It lengthens and tones but also incorporates breathing so it’s good for the mind, body and soul. We need to start thinking of our health as a package therefore just eating well or just exercising is not enough. A little of everything is far better than a lot of one thing. You need to take care of yourself from the inside out.

I LOVE:

Koyu organic Japanese matcha green tea, €17.95-€27.95 depending on strength. Visit www.matcha.ie

JAMES LOVES:

These MorEPA high quality omega 3 fish oils, which are essential for kids as they play a crucial role in brain function, growth and development. €19.95

ASK ALISON:

Hi Alison,
I’ve heard you talking about Reformer Pilates recently. My time is limited but like every Mum I want to get back in shape. I have a bad back and had a section. Is it safe for me?
Martina, Dublin

Hi Martina,
There are huge benefits to doing Pilates post natal, we all want to be yummy mummy’s but our body/posture may have changed so much during the pregnancy, where do we start?

Pilates (especially Pilates done on the Reformer) helps mums restore tall posture, improve muscle tone and start working muscles again that we may have switched off during pregnancy e.g. gluts

Sarah MacLachlann from Pilates Performance Ireland recommends doing 2 to 3 reformer classes a week which I do. If you had a C Section or have Diastasis Recti (separation of the abdominal wall) the Pilates reformer is a safe and effective place to start exercising again. I’ve tried everything and I really feel the reformer works. I have had amazing results in inch loss too. www.pilatesperformanceireland.com (01) 4957797

LITTLE BLACK BOOK:

Aromatherapy massage has great benefits for both you and your child. Patricia Sheridan an aromatherapy practioner from lavenderlane has been working with me lately on an array of problems and I have found it very helpful. It can help with PND/depression, sinus congestion, menstruation and much more. Children who are touched and held grow to be really confident adults also. The word “aroma” means smell and “therapy” means a treatment designed to cure.

Massage is used in Aromatherapy to assist the passage of essential oils into body. Aromatherapy can also be used during pregnancy for morning sickness, emotional imbalance, Variosce Veins, Haemorrhoids, Stretch marks, Backache and Constipation. Essentials oils can be used in the labour ward to help relax the mother and also inhaled during contractions. Visit www.lavenderlane.ie

MOTHERS LITTLE HELPER

Try to meditate for 10 mins every day. Meditation can bring many spiritual and mental benefits. It brings peace of mind and real abiding happiness. It can also help reduce stress, relief from anxiety, tranquillity and help you to achieve your goals.

James was sick and then I became ill with the worst virus imaginable. It got me thinking yet again about our health and wellbeing. We can’t do much about a bug except let it run its course but in general we can do a lot about our day to day habits. This column is for the Mummies. After all if we’re not feeling good a domino type effect is unleashed throughout the whole family.
During pregnancy we focus on our health and wellbeing like never before but then when the baby comes we tend to neglect ourselves completely. I could write the book on tried and tested. From any and every exercise or new super food, I’m your woman! Lately though I’ve managed to find a few things that get results and make me feel good. Finding time for everything is always a problem. Being self-employed and a single mum it really is a daily balancing act. The early mornings coupled with staying up late working always has me reaching for the coffee but recently I was introduced to matcha green tea. It has the same effect as coffee but it’s also an antioxidant superfood that calms the nervous system, aids focus, stabilises the blood sugar and can even help weight loss. This tea comes in powder form and I even find the process of making it quite therapeutic. I add it to yogurts, make milk shakes out of it and it can even be used as a facemask so the benefits are endless.
Walking and fresh air for you and your kids has enormous benefits as well because the great outdoors helps to kill off bacteria and if our recent weather continues well there’s no excuse so get outside! I’ve been doing reformer pilates which is using a machine as opposed to the mat and the results have been fantastic. It lengthens and tones but also incorporates breathing so it’s good for the mind, body and soul. We need to start thinking of our health as a package therefore just eating well or just exercising is not enough. A little of everything is far better than a lot of one thing. You need to take care of yourself from the inside out.

I LOVE:

Koyu organic Japanese matcha green tea, €17.95-€27.95 depending on strength. Visit www.matcha.ie

JAMES LOVES:

These MorEPA high quality omega 3 fish oils, which are essential for kids as they play a crucial role in brain function, growth and development. €19.95

ASK ALISON:

Hi Alison,
I’ve heard you talking about Reformer Pilates recently. My time is limited but like every Mum I want to get back in shape. I have a bad back and had a section. Is it safe for me?
Martina, Dublin

Hi Martina,
There are huge benefits to doing Pilates post natal, we all want to be yummy mummy’s but our body/posture may have changed so much during the pregnancy, where do we start?

Pilates (especially Pilates done on the Reformer) helps mums restore tall posture, improve muscle tone and start working muscles again that we may have switched off during pregnancy e.g. gluts

Sarah MacLachlann from Pilates Performance Ireland recommends doing 2 to 3 reformer classes a week which I do. If you had a C Section or have Diastasis Recti (separation of the abdominal wall) the Pilates reformer is a safe and effective place to start exercising again. I’ve tried everything and I really feel the reformer works. I have had amazing results in inch loss too. www.pilatesperformanceireland.com (01) 4957797

LITTLE BLACK BOOK:

Aromatherapy massage has great benefits for both you and your child. Patricia Sheridan an aromatherapy practioner from lavenderlane has been working with me lately on an array of problems and I have found it very helpful. It can help with PND/depression, sinus congestion, menstruation and much more. Children who are touched and held grow to be really confident adults also. The word “aroma” means smell and “therapy” means a treatment designed to cure.

Massage is used in Aromatherapy to assist the passage of essential oils into body. Aromatherapy can also be used during pregnancy for morning sickness, emotional imbalance, Variosce Veins, Haemorrhoids, Stretch marks, Backache and Constipation. Essentials oils can be used in the labour ward to help relax the mother and also inhaled during contractions. Visit www.lavenderlane.ie

MOTHERS LITTLE HELPER

Try to meditate for 10 mins every day. Meditation can bring many spiritual and mental benefits. It brings peace of mind and real abiding happiness. It can also help reduce stress, relief from anxiety, tranquillity and help you to achieve your goals.