Breastfeeding and Infant Lactose Intolerance

This post was sponsored by Americord. All content was written by me, Noelle Martin MScFN RD.

As mothers we often feel guilty that we are to blame for anything that occurs negatively with our children. We wonder if we could have done something differently before pregnancy, in pregnancy, or after they were born. But the truth is that some things are out of our control. This is the case with a lactose intolerant infant. The great news is that there are great strategies for moms who wish to breast feed and have a lactose intolerant baby. Let’s go over a few important points in this area.

FACT: The main carbohydrate in breastmilk is lactose.

QUESTION: Can a mom breastfeed an infant that is lactose intolerant?
FACT: Yes! A mom can breastfeed a lactose intolerant baby by removing the lactose containing food and beverages from their diet.

QUESTION: Is there anything a mom can do to prevent lactose intolerance in infants?
FACT: No. There are a few reasons behind lactose intolerance in infants and none of these can be traced back to anything a mother has done. It could be due to a premature gut, congenital occurrence, genetic condition, or secondary to a gastro virus or illness. Whatever the reason, it must be managed effectively.

QUESTION: Does maintaining a “Lactose Free” requires a breastfeeding mom to give up all cow’s milk product?
FACT: No, “Lactose Free” requires a mom to give up all lactose. This does not mean all cow’s milk products. Let’s look closer at this….

Cow’s milk contains a sugar called lactose which is the combination of glucose and galactose. Lactose intolerance occurs when one’s body does not have the enzyme lactase to break the bond apart between glucose and galactose. If we add this enzyme to food products, then we have glucose and galactose already freed in the presence of all other nutrients still available. This is the case with lactose free cow’s milk alternatives. In these products the enzyme lactase is added to the milk or milk product allowing for lactose to break apart into glucose and galactose. This leaves a slightly sweeter taste in the food, but no alteration in nutritional composition. All the same levels exist of protein, fat, calcium, magnesium, vitamin A and D, and all other vitamins and minerals usually present too. So a mom is left with a product that meets her nutritional needs while not bringing any distress to her infant. There is a wide array of lactose free milks, yogurt, cheeses, cottage cheese, sour cream, and ice cream available throughout markets in North America. Over time a mom may try to add a small portion of lactose containing foods to her diet to see if her infant reacts okay. If infant appears to be okay, then they have likely “grown out” of their intolerance. If they have gas, bloating, irritability, reflux, and/or loose stools, then returning to a lactose free diet would be advised. It is also important to note that lactose may exist in hidden places. Milk may be found in bread and other baked goods, salad dressings, and other condiments. These trace amounts may be tolerated by some infants but not others and it is best to use caution.

In the end the goal is to reduce baby discomfort and have a happy, healthy, growing baby and you as mom know your baby best and what is working for them and you!

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Fitness Friday: Hydration

Ladies! Did you know that the first sign of dehydration is thirst??? That’s right! If you are thirsty, then you are already dehydrated. Okay, grab a sip of water and then keep reading.

Today I want to talk a little about water needs for everyday life and when we are active. The reality is that everyone is different as to how much water they need. We can get water from beverages and food and our body actually makes a bit of water called “metabolic water”. The recommendations we have are for the amount we get from beverages which is meant to meet about 80% of our goal needs. For women this is 2.7 L per day. However, there are many factors that increase our need for hydration including activity. In general, adding 2-3 cups of water per each hour of activity helps to replenish our bodies. That is, if we are well hydrated first. Below are a few tips to consider, but as always, consult your health care provider for more individualized recommendations.

1. Aim to drink 4 oz of water for every hour you are awake. In addition to this enjoy milk/milk alternative and herbal tea for additional hydration. This will allow you to head into a workout well hydrated.

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2. For every 8oz of coffee add an additional 4 oz of water. For every alcohol beverage do the same…add an additional 4 oz. of water.

3. Drink 8 oz. of water before your workout; 8-12 oz. during your workout; and 8-16 oz. after your workout (in addition to 8 oz. chocolate milk as we talked about last week).

4. Notice signs of dehydration such as thirst, irritability, fatigue, headache, and nausea.

5. If you live in a hot climate, are pregnant or breastfeeding, or work in a forced air environment, your needs for water are higher than described above.

Until next time…stay healthy!

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Energy Bites

Looking for a sweet snack that has a nutrition packed punch ???

I have exactly what you are working for and you can make it in less than 10 minutes.

These energy bites are packed with omega 3 fatty acids which play a huge role in brain and eye development, support mental health and heart health, have anti-inflammatory properties, and so much more. They also are a source of protein which helps support muscle growth and development as well as a stronger immunity and many other body functions. And last, but not least, they are a source of soluble fibre which supports bowel health, can help to lower cholesterol levels, and helps support satiety.

Here is the recipe…

Ingredients

1 and 1/4 cup Steel Cut Oats

1 cup unsweetened, shredded coconut

2/3 cup natural peanut or almond butter (crunchy or smooth is fine)

1/3 cup shelled hemp hearts

1/3 cup chia seeds

1/3 cup Buckwheat Honey (or regular honey will work too…Buckwheat honey has an anti-inflammatory effect which we really appreciate in our home)

1 tsp. cinnamon

Instructions

Mix all ingredients together in a bowl and let sit in the fridge for 5 minutes. Then roll into balls and place on parchment paper in a glass or Tupperware container and store in the fridge for up to 2 weeks or in the freezer for up to 2 months.

You may also wish to add pumpkin seeds or dried fruit.

Hope you enjoy them as much as we do!

Until next time…stay healthy!

 

 

Egg White and Banana Scramble

Well the weekend is coming to an end and I am feeling ready for the week ahead. It is going to be a busy one so I have planned ahead as best possible. Meal plan is set for lunches and suppers, groceries have been purchased and put away, school bags are packed, lunches are made for tomorrow, and the kids clothes are laid out for the next two days. No matter how organized I am, there is always a chance of a curve ball…but I will hope for the best 😉

Before I head to bed, I wanted to share one of my favourite breakfasts. Perhaps you want to try it to kick off the week!

Egg White and Banana Scramble

Ingredients:

½ cup Simply Egg White (or 4 egg whites)

1 banana, sliced

1 tsp. cinnamon

1-2 Tbsp. natural almond or peanut butter and/or ground walnuts or almonds

2 Tbsp. oats

Instructions:

  1. Whisk egg whites, cinnamon, and oats in a bowl and then pour it into a fry pan.
  2. Cook over medium heat until egg whites are cooked through.
  3. Slice a banana and add this to the pan and stir until the banana is warmed through.
  4. Add nuts or nut butter on top if desired. If using nut butter, let it sit and melt for a few minutes. If using nuts, then you can serve immediately.

OR

Mix all ingredients into a microwave safe bowl and cook for 2-3 minutes until egg whites are cooked through.

Serving Ideas:

  1. Eat as is…yum!
  2. Serve in a whole grain wrap or on whole grain toast…adding long acting carbohydrates.

Whether you are feeling prepared for the week ahead or just treading water day to day (I totally have those Sunday nights too!!!), I hope you have a blessed week!

Until next time….stay healthy!

 

Over the Moon for the OVer

If you are walking through the mall, playing at the park, picking up your weekly groceries, or even looking out the window at a stop light in your car, you will see them…at least I do. ALL.THE.TIME! What am I talking about??? The OVer!

The Over is an innovative product that has entered into the “mama must have” market by storm. This past summer I contact Sabrina, the genius lady boss behind the OVer, and expressed my sadness with missing out on this product with my newborns (since it only hit the market in late 2015).  I then  asked her if it was something I could use with my toddler for nursing in public. She assured me that it would definitely be great for times when I wanted a cover for him while nursing and gave me one to try out. I was pumped!

Now, I need to tell  you that little man generally nurses without anything over him. Why? Well two reasons…one is that he HATES being covered up and secondly, I am not ashamed of nursing in public. The thing is that there are certain public places where I do prefer to cover up (ie. a restaurants or church or times when men are close by) and also there are times when it is really sunny or windy when I am watching my older two boys at the park and protection over Rhett would be ideal. I wasn’t sure if this new cover would be any different for him, but I wanted to try.

Well, I can honestly say that I was blown away by the OVer!!!!! It is SO soft and the material is perfect for moving around in while you get settled to feed your baby or toddler. Rhett is totally willing to be under it while nursing! He likes that he can see me as the head hole is quite large, there is tons of room inside so it is not constantly falling on his face, and he likes the feel of the material as much as I do. He plays with it while nursing…it seems to be calming for him. It washes up beautifully and shows no signs of pilling or change in softness after several washes. I also love that it provides a full cover while nursing as opposed to others that leave your back and sides exposed. I feel very confident and comfortable while using the OVer.

There are different weights of the OVer. I have the lightweight which was nice in the summer heat. Rhett was protected by the sun, but never super sweaty after nursing and now that fall is here it is nice to protect him from the cooler breeze. Also, now that fall is here I have been wearing mine as a scarf. That way I have it with me hands free whenever Rhett wants a drink.

I still wish that I could have used it from the start over a car seat and when nursing a newborn, but thankful that I have finally found something that I can use for my toddler! Whether you plan to nurse for 3 months or 3 years, this is definitely a “mama must have” and I can see why moms across Canada are getting their OVer on!

If you have other questions about this product, feel free to email me at mealsformeandmyminis@gmail.com or head on over to theover.co.

Until next time…stay healthy!