Cookies for Lactation (and not)

February 7, 2019May 31, 2019Leave a comment

With a toddler and an infant, I’m pretty much in the thick of it over here. Some days are harder than others. Do you know what always helps? Cookies.

Ok, now that I’ve got your attention, this recipe is actually for “lactation cookies” No, these cookies will not make you lactate if you’re not a nursing mama and they are delicious and healthy for anyone. The ingredients, like oats, almonds, and brewers yeast, are known to enhance lactation. They are also super healthy foods for anyone and will give you a nice dose of healthy carbs, protein, fiber, and B vitamins, so don’t knock ’em til you try ’em!

…and if you are a nursing mama, the good news is that you can eat these cookies and feel GOOD about it! Not that you should ever feel bad about treating yourself to a cookie or two, but these ones make you feel like a superwoman because you’re helping to feed and grow a human being, so therefor you ARE a superhero!

Ingredients: (yields approximately one dozen small cookies)

3/4 c oats
1 heaping tablespoon brewers yeast
1 heaping tablespoon ground flaxseed
3 eggs
2 tablespoon maple syrup OR honey (option to sub for unsweetened applesauce to avoid added sugar)
1 tablespoon coconut oil
1 tsp vanilla extract
1/4c dark chocolate chips
1/2 tsp baking soda (if you have it, I’ve made them a bunch of times without as well)
a pinch of sea salt
optional: 1/2 mashed banana, 1/4 cup nuts or nut butter of choice, coconut flakes, raisins or other dried fruit

If you’re a baker, you would mix the dry ingredients in one bowl and the wet in another and then combine. If you’re me, you throw everything in the Vitamix (except chocolate chips) because what new mom has time for that? Roll into balls and place on parchment paper on a cookie sheet. Cook at 350 degrees for 10-15 minutes. Let cool and enjoy.

One Healthy Breakdown: just another excuse to eat cookies!

P.S. apologize to the new moms who I promised this recipe months ago. I have no excuse other than motherhood and I think you get it 😉

Make Mom’s Day this Mother’s Day

April 29, 2014May 10, 20171 Comment

Here are some special, personal gift ideas for mom:

write down best memories and make a collage or memory book
cook her a meal or make it a bonding experience and cook together
make a photo album (a real, tangible, real life one, not online!)
go to her favorite fitness class or activity with her
rent her favorite movies and watch it with her (make her popcorn for extra points)
take over the laundry, dishes, cleaning for the day (or week if you’re extra dedicated)
give a signed document that says “you were right all along”
if you’re crafty, make her something with love
take her to get a manicure/pedicure
a puzzle with a family photograph
a cookbook of your favorite family meals
a recorded Happy Mother’s Day video
send a jib-jab (who doesn’t like a jib-jab?!)
bring her breakfast in bed
give her favorite tea, coffee, or wine 😉
a subscription to her favorite magazine
whip her up a batch of Mom’s TLC Oatmeal Cookies
send flowers

One Healthy Breakdown: it’s the thought that counts, put some thought into making Mom’s day this Mother’s Day!

One Healthy Mom

October 22, 2013October 21, 20131 Comment

Enjoy this refreshingly honest and inspirational interview with local family life teacher, parenting coach, and amazing mother of five, Anastasia Gavalas!

1. Tell us a little bit about yourself.

I am a mom, family life teacher, author of WING IT: 6 Simple Steps to Succeed as a Modern Day Parent, and founder of the WING IT PROJECT. I live in Bridgehampton with my husband and five children (ages 15, 13, 11, 9, & 7.) Helping parents make life with children easier is such gratifying work and making a difference in the world through the WING IT PROJECT is something I’ve always dreamed of doing. I live my life in a wholehearted way where I am happy with myself and confident with the choices I make.

2. How did ‘life as you know it’ come to be?

After I had my 2nd child I felt exhausted and couldn’t get out of bed. I was quickly diagnosed with Hypothyroidism, an autoimmune disease, that had been manifesting in my body for years. I took the prescribed medicine and it just didn’t help much. I kept plugging along but felt overwhelmed and emotionally drained. In 2003, we decided to move to the Hamptons and found out we were expecting baby #4… surprise! With all that was going on, on top of not having family or friends around for support, I quickly learned that I needed to change. I began searching for alternative methods that would support what I knew in my heart was best. I tried acupuncture, homeopathic remedies, and a new overall wellness approach for my health and for my family. It was out of necessity that I found a more organic way of living life. This included making my well-being a priority as well as teaching my children to be more independent.

3. What’s something you overcame and how?

My need to do everything perfectly and my fear-based reactions. Once I was able to recognize that the display of the “perfect” children or my role as the “perfect” mother was wearing me out and preventing me from living authentically, I let those ideas go. Perfection is based on other people’s judgements. I made a decision to separate myself from the concept of perfection to be happy. I practiced meditation starting ten minutes a day, carved out me-time every single day, and (just like I explain in the chapter, “Build Your Village” in WING IT) I began to surround myself with more supportive people who encourage my growth.

4. What is your favorite workout? Favorite family activity?

Dancing is one of my favorite things to do and I mix it with a brisk walk a few times a week. I get bored easily with exercising so I need to change my workout routine up all the time. As far as a family we like to swim (although 2 out of 5 kids hate the beach – not sure how that happened?!?) take bike rides, and go skiing. I have high-energy kids who are constantly moving and ready for adventure at all times so, we’re always moving & grooving.

5. As a career woman, mother, and wife, and how do you maintain balance in your life?

First, I redefined the concept of balance. Standing upright at all times isn’t realistic or worth the effort. But, remaining focused on a goal with a trusting, more joyful attitude will help balance appear in the most challenging of roles. I believe balance is about remaining flexible and knowing that, just as the mightiest of trees will bend and sway with the winds of world, so will mothers who strive for balance. At the end of the day, people just have to appreciate the flexibility and positions experienced.

5. Any great healthy tips for busy moms?

Yes, take time for yourself: get enough sleep, eat good food, sit down and take time to meditate so you can be the woman you were meant to be and the best mom for your children.

6. What food items do you always keep in the house?

Fresh vegetables and fruits – organic as much as possible, olive oil, different cheeses, good meats, gluten-free foods, and always a bottle of chilled champagne for those special occasions…because moms are people too!

7. What is your favorite indulgence?

Drinking tea in the morning, sleeping in (that’s happened maybe three times in the past 10 years… but, a girl can dream!) and long hot showers (alone.)

8. How do you make health a priority in your family without going overboard?

Practicing being healthy is a lifestyle choice. We spend a lot of time outdoors. I talk to my kids about nutritional balance. Four of my children are responsible for cooking one night per week. So, every night, we have a really good, balanced, colorful meal. Children learn by what they observe and I try to demonstrate a healthy lifestyle with the choices I make instead of badgering them with health talks.

9. What is your FAVORITE thing about living in the Hamptons?

The ease of living out here. There is an organic way to life. I love the diversity of people and the experiences it provides. It is a really special place to live with the most amazingly kind people. It’s a great place to raise children because you can be as tuned-in to what’s happening or tuned-out of the busyness of life as much as you want to be.

One Healthy Breakdown: Love, laugh, play, learn, and live your life for YOU.

Yoga’s Gift to Me

September 24, 2013Leave a comment

Moms have the hardest job! With five kids of my own, I’m guilty of bellowing “I can’t take another minute of this!” Not so positive, I know… But I have to be honest, I meant it! I meant this and…many other negative, self-defeating thoughts and statements through the years. General stress topped with ‘end-of-day-mommy-exhaustion’ can do that to a person. Am I right or am I right?

Then one day, I heard my daughter shout in an awful, guttural, honestly horrifying way, “I can’t TAKE another MINUTE of THIS!” I couldn’t even try to deny where she got it from, everyone in the house looked right at me. It really is something when we face ourselves in our children isn’t it? The good, the bad and the ugly. Ugh.

In my highly-energized (some may say ‘wound-up,’ I prefer ‘highly energized’) way, I shared this latest exclamation with one of my serene, calm, always-balanced friends (we differ in some ways…) She suggested I join her for a yoga class. Yoga? Not fast enough for me. I spin, I run, I lift, I swim, and I do triathlons. I am fit. Yoga? I don’t think so. Truly the teacher would not want me there. I will squirm, mentally go thru my grocery list, watch everyone else, count how many ladies are wearing LuLu…nah, it won’t be good, it’s not for me.

My friend persisted….she spoke of things like breathing, (duh, I do that!) listening, slowing down, (slow is not usually my style) and sweating (now that’s what I like to hear!) So I went to yoga. And to this day, I have a dysfunctional relationship with yoga, but I did I get one of the biggest life-changing gifts during that yoga class.

My mother always said: “f you have nothing nice to say, say nothing.” In life, that saying has always stayed with me, but there’s more to it. What I learned in that yoga class was the power of positive thoughts. Pay attention, this is actually life-altering. Take it from me, the skeptical mom of five who will try anything to make life flow a teeny, tiny bit smoother.

At the end of class, the teacher had us close our eyes and lay on our backs. She continued to quietly talk about self-kindness and the power of positive thoughts. (I should probably mention the fact that she was going from person to person massaging each of our feet – THAT may have helped!) Anyway, she suggested, when we go home, to hear our negative thoughts and try to replace every negative thought with a positive thought, recite the positive thought aloud, take 3 big inhales and exhales, and then recite the positive thought again.

The payoff? That yoga teacher claimed many; serenity, calm, happiness, hope, gratitude, improved immune system, improved overall mental health, improved concentration, and more! What mom isn’t looking for a little of that? So I tried it. And it worked. Not overnight, it takes time, but it helps. A lot. It’s something I am mindful of everyday, and it works.

While I can become a bit discouraged about the number of times a negative thought still floats through my mind, I’m in awe of my ability to press ‘rewind’ and turn a negative into a positive. I’ve discovered positive behavior follows positive thinking! You know what else? Positive energy attracts positive energy! I’m constantly amazed at how greatly this one exercise has empowered me. Finally, I live a life full of positivity. And the change is actually doable. It’s free, it’s personal, and it’s mind-blowing.

The best part? The other day…my daughter was running across the playground and a little boy bumped into her. She took quite a spill. As I approached her, I braced myself for her response. Perhaps she would cry, want to go home, or even lash out at the other child. Guess what? She slowly got up and while wiping all the sand off her knees, I heard her mumbling “It’s ok, little boy. We are fine. We are strong kids! We are positive! Want to play?” And off they went!

I am inspired by that yoga teacher. She taught me that being fit is about more than just my body. It’s about being strong enough to listen to my thoughts, breath thru them, make a choice to change them, and believe in the power of positivity. It’s a great gift we can give ourselves and our children. Try it for yourself…if I can do it, you can do it!

*Norah Benincasa is the owner of Pedal and Pose Fitness Studio in Concord, MA. She is a certified personal trainer, spin instructor, TRX trainer, Body Pump trainer, more…and mom of five! Norah holds a masters degree in social work and is an expert in all things fitness!

Share this:

Share this:

Share this:

Share this: