Baby Wearing~ Ancient Tradition With Modern Benefits

Photo credit Lori Brian Photography

Women throughout history have traditionally practiced babywearing for many reasons. In today's society of busy lifestyles the benefits are still relevant.  

Benefits of Babywearing

• Hands are free to do daily tasks while still keeping baby close.

A common complaint for parents of infants is that mom is not able to go about her daily chores or get anything done because baby always wants to be held or is unhappy being left alone for long.  Mom is left with the option to either stop what she is doing and pick baby up or leave him to cry, hoping that he will eventually learn that this will not get him anywhere and he will learn to be content alone.  In both scenarios someone is left feeling resentful or disappointed.  Babywearing can solve this problem reducing stress and allowing everyone to get what they need.

• Babies cry less and are more content.

When a baby or child is in direct contact with their caregiver the non-verbal and verbal communication between both is strengthened, a baby's subtle cues are more easily read leading to less crying and a happier baby. 

"In a study published in the journal Pediatrics, researchers found that baby wearing for three hours a day reduced infant crying by 43 percent overall and 54 percent during evening hours. " Hunziker UA, Garr RG. (1986) Increased carrying reduces infant crying: A random-ized controlled trial. Pediatrics 77:641-648

• Promotes bonding between dad & baby!
  Nothing is more heart melting than seeing an involved father wearing his child! Dads like to feel included when it comes to taking care of the baby. Letting dad wear the little one from time to time will help promote bonding. Babywearing is not gender specific so  take a load off and let dad have a try!
  
  

  

  Eli sleeping contently on his dad's chest

  
   

• Contributes to breastfeeding, making it more convenient and successful.

Breast feeding can be full of challenges and rewards, weather you have chosen to breast feed or bottle feed babywearing can greatly improve the closeness and ease of feeding.  While babywearing you are already in an ideal position for baby to latch and be supported during feeding time.  I am constantly seeing parents prop bottles up in front of their infant (no judgment here, I was guilty of the same thing) because hands-free is something moms have a need for sometimes.  This situation increases the distance and disconnect between a mother and her child, the nurturing that comes with the closeness of feeding time is gone.

• Helps parents of special needs children.

“Babywearing is holding or carrying a baby/young child using a cloth baby carrier.”¹ At the very basic level, babywearing has the potential to fulfill a child’s need for touch. Meeting this need allows the child to actively take on stressful challenges with greater ease, as often occurs for children with special needs. Babywearing provides correct physical alignment of the hip and spine for optimal development. It improves vestibular system activation and body awareness due to continual motion of the caregiver. It allows for positioning free of pressure on the soft cranium.  Babywearing is helpful in promoting general wellness by allowing the child to be in an upright position with improved respiration. Moreover, babywearing allows children with decreased immunity to remain within the caregiver’s personal space and away from harmful germs. Lastly, babywearing offers appropriate positioning for socialization and learning communicative cues. ~ Lift Me Up 

 Lift Me Up is a non-profit program dedicated to providing ergonomic babywearing carriers to families who have children with special needs. http://www.babywearingtothrive.org/

There are a lot of amazing benefits to babywearing that I haven't touched on, these are just a few!  For more information and support you can visit Babywearing International , this is a wonderful resource for families new to babywearing.  They even have a forum full of questions and answers where you can connect with others in your community.

If you have decided to give babywearing a try, there are many carrier options for every budget and style!

Here are some of our favorites~

• The Nuroo short sleeve babywearing top, perfect for newborns who still need skin-to-skin contact.

Nuroo

• The Moby wrap which is versatile and comes in several options.

• Woven wraps, these are long strips of woven fabric that are wrapped and then secured with knots- you can find these handmade on various sites.  Emmeline Textiles has beautiful hand woven wraps.

Emmeline Textiles

• The Je port mon bebe, French design cotton-spandex baby carriers that come in several styles perfect for front, side, or back wearing.

• The Baby Hawk Mei Tai's (Asian Baby Carriers) which are adopted from a Chinese-inspired idea that makes holding your little one on your front, back or hip safe and comfortable. This sling is easy and quick to put on or take off.

• Ring slings or double pouch slings can come in cotton or linen and are used without the need to tie, these slings are better for front carrying infants up to 35lbs.

 A few of our Doulas rocking their favorite baby carriers



Kristin



Erica

Amanda

In the end, all mothers want to nurture and raise up their child to the best of their ability.  We all have to find our way and what parenting style is best for us.  I end this blog taking a moment to send my love to all the mommas out their who are searching for wise and gentile ways to bring up their little ones.  You are beautiful and so are your children.

~Sophia



Resources:
• http://babywearinginternational.org/what-is-babywearing/babywearing-resources/benefits-of-babywearing-2/
• https://nuroobaby.com/product/nuroo-pocket/
• http://www.momsmilkboutique.com/baby-carrier-Moby-Wraps-Originals.html
• http://emmelinetextiles.com

Skin-to-Skin: 10 Benefits of Kangaroo Care

Photo credit to James Theophane
https://m.flickr.com/photos/_theo_/ 

There is an increasing awareness in the birth community of the sacredness of a mothers first contact with her newborn.  Long gone are the days when infants were lifted by one leg and soundly smacked on their tender bottom.  Women are owning the rite to catch their baby the minute they are birthed into this world and taking back that special time. 

"Mothers, reach down and let your hands be first thing they feel. Take them from the cold air into your warm breast and surround them with your smell and rhythm."  S.Wolf

Skin-to-skin care is nothing more than delaying the swaddling or clothing of baby immediately after birth and placing them to your chest, covered in a warm blanket, then enjoying the amazing bonding time you worked so hard for.

10 Benefits of Skin-to-skin or Kangaroo care:

• Calms and sooths
• Reduces crying
• Improves quality of sleep
• Accelerated brain development
• Regulates body temperature 
• Enhances immune system
• Reduces risks of postpartum
• Promotes psychological wellbeing in mom
• Speeds recovery 
• Improves Breastfeeding duration and success, increase milk supply

Are you planning to BREASTFEED?  Amazing research proves that skin-to-skin contact can actually increase the time a baby nurses!

In one study on UNICEF's website The Baby Friendly Initiative, a group of 1250 Polish children were followed for 3 years from birth in order to study the influence on breastfeeding of skin-to-skin contact after birth.  "The authors conclude that mother-infant skin-to-skin contact lasting for LONGER than 20 minutes after birth increases the duration of exclusive breastfeeding."  The infants that were kept with their mothers for at least 20 minutes were exclusively breastfed for 1.35 months longer and weaned 2.10 months later than those who had no skin-to-skin contact after delivery. 

"Fathers will be empowered to care for their baby and not feel helpless or useless, becoming central to the caring team" 

- Kangaroo Mother Care

Fathers should be included in this wonderful bonding time.  When mom is unavailable or ready for some self care time, this is the perfect opportunity for dad to step in.  In pre-term birth or birth to twins or triplets fathers care is absolutely invaluable to mom and this time together can help strengthen the connection.

Benefits of skin-to-skin contact for Dad:

• Better bonding
• Emotional healing
• Calmness
• Able to read baby’s unique cues for hunger or stress
• Improved sleeping

Kangaroo care can extend past the first few hours after birth and is actually encouraged.  There are may ways to take advantage of this, including slings and wraps that will keep baby close and mothers hands free.

For more information on Kangaroo care and the benefits of Skin-to-skin contact please check out these resources:

http://www.unicef.org.uk/BabyFriendly/News-and-Research/Research/Skin-to-skin-contact/

http://www.kangaroomothercare.com/fathers-skin-to-skin.aspx

http://www.kangaroomothercare.com/

http://www.unicef.org.uk/BabyFriendly/News-and-Research/Research/Skin-to-skin-contact/Skin-to-skin-contact-at-birth-increases-the-duration-of-exclusive-breastfeeding/

Sick of Morning Sickness!

Nausea is probably the most famous and least favorite part of pregnancy. 

Many women experience morning sickness from around week 6 through week 12.  For some, it carries on to week 20 or beyond and is not always limited to a.m. hours.  I was blessed with 40 weeks of around the clock nausea during all four of my full term pregnancies.    While I LOVED being pregnant and growing life, I really struggled with this aspect.  It’s hard to embrace your pregnancy glow when it’s shadowed by clammy sweats. However, this is a normal part of a healthy pregnancy.  It is a sign that your hormones are kicking in to support your baby’s development.

For some, morning sickness leads them away from unhealthy choices. http://www.livescience.com/2531-morning-sickness-revealed.html

That worked for me on some levels.  Keep most fried foods far away from me!  Unless you’ve got corn chips.  Those are another story. 

For moms dealing with mild to moderate nausea, here are some natural remedies to consider:

Dietary Control:

• Small frequent, healthy meals- Avoid hunger!
• Adequate B vitamins.  I like these. 
• Fresh foods including fruits
• Salty starches (corn chips!)
• Adequate hydration- Drink before and after meals, but not during as this leads to poor digestion.
• Frozen slices of lemon to suck on.  Just slice and freeze in a single layer on a pan.  Transfer to a baggie once frozen and pull them out as needed. 
• Lavender Lemonade
• 2 Tbsp organic lavender (purchase lavender here)
• 1 cup organic sugar
• 1 cup organic lemon juice
• 2 two liters of soda water
• Recipe- Heat sugar and lavender in heavy saucepan over low heat.  Stir occasionally.  Once melted, remove from heat and allow to steep overnight in refrigerator.  Strain.  Add lemon juice.  Stir.  Add 2 two liters of soda water and ice to taste.

Herbal Support 

Before you ask for a prescription med, consider some of nature’s best resources.  Herbs!

• Digestion support tincture found here delivers potent dosages of anti-nausea herbs in a highly absorbable form
• Peppermint oil in the toilet to fight those nausea waves when you need it most!
• Cool compress soaked in peppermint decoction.  Purchase organic peppermint here.
• Decoction recipe: simply pour 1 cup of boiling water over 1 Tbsp herbs and let steep for several hours, preferably overnight.  Strain and store in refrigerator.  Use as needed.  Will keep 3-4 days. 

Acupressure- P6  (press top and bottom)

  

Healthy Habits:

• Adequate sleep
• Improve circulation by propping your feet.  Poor circulation causes us to feel faint which often precedes a wave of nausea
• Fresh air

Some things make it worse-

• First pregnancy
• Multiples
• Lack of sleep
• A history of motion sickness
• Stress

When is it a problem?

When nausea and vomiting are keeping you from meeting the dietary needs of yourself and your baby, you need to address this with your healthcare provider.  You might be dealing with hyperemesis gravidarum.   

Sources:

http://sogc.org/publications/nausea-and-vomiting-during-pregnancy/

Can I afford a Doula ?

Guess what?  You can!  
Every woman should have a doula and it does not have to be a big deal to find the money to pay for one. It is worth investing in a doula that will help you in your birth journey!

Photo © Photographer's Choice/Getty Images

A doula will charge anywhere between $400-$1,200, depending on experience, services offered, as well as your geographical area. It may seem like a lot, but  a doula's fee covers many things.  For example, she will be on call 24/7 for at least 5 weeks toward the end of your pregnancy and will be available at a moment's notice. She will also have personal expenses that need to be covered, like child care and travel.  We don’t do this for the money. We do it because we love what we do: Empowering women to create and achieve a beautiful birth experience.


How am I gonna pay for this when I have all these other baby related items that need purchasing?  
Don't stress, if you truly want to have a wonderful, fulfilling & empowering birth, no matter your circumstances, you can make it happen. Most doulas offer some sort of payment plans and are willing to work with you to meet your needs. Sit down and figure out what works best for you.

                                          

                                                                                                                

Here are a few easy ways to save for your Doula:

• Save 10 dollars a week for 40 week (BOOM that was pretty easy!)
• Throw a pregnancy related party: gender reveal, a sprinkle, or a shower of some sort. Let it be known you will be collecting funds to help pay for birth support services. You can do this in the form of a raffle at one of these events to drum up more funds or just pass the hat.
• Ask your close family members and friends if they can donate to the cause. My in-laws lived two states away but they were willing to help pay a good chunk of the cost.
• Sell those unwanted items that you need to get rid of before baby comes on your favorite sale site or hold a garage sale. 
• Try cutting unnecessary things out of your budget that costs between $3 to $5, eating out, going to the movies, getting a coffee in the morning, or trying to lower the cost of bills like your phone or cable bill. 
• If you receive a tax return set some money aside from it.

A doula’s support is something every woman deserves to have during her birth and postpartum time.  What creative ways did you use to pay for your doula?  Let us know in the comments!

Preparing for Peace - Ways to Create A Sacred Birth Space

Humans are naturally intuitive beings, we can walk into a room or situation and automatically feel the vibes and emotional content. Women are particularly sensitive in this aspect, that is why it is crucial to prepare yourself and your environment for the birth of your child.
The last couple of weeks of your pregnancy are the most tasking. The anticipation of meeting your baby coupled with the feelings of being overloaded and obtuse can be unbearable. It is during these final weeks that you should channel your energy into preparing for your labor. This means more than just packing a hospital bag! It is time to start visualizing your labor and the atmosphere that you would like to create in order to have a smooth and peaceful journey.

Start With The Basics
You do not have to be in any particular place to create a sacred space for your birth journey! Make what ever situation you are in suited to your needs regardless of the location.

Make a Playlist!
Music is a great way to stay calm and centered during your contractions. It offers a distraction away from your body and allows your mind to fixate on the pulsing beat. Have your Doula or partner set up the speakers or have earphones ready. Relaxing music such as chants or yoga/spa soundtracks will help you release tension from your hardworking muscles.

Dim The Lights
Florescent lighting is unnatural and can inhibit your ability to relax. Soften the light and maybe light a candle or two. Remember that your labor does not have to be a clinical experience! Low light will help ease you into feeling one with your body, creating peace.



Time is an Illusion
One thing that helped me the most during my labor was removing all of the clocks. When you are in labor for hours you are tempted to look at the clock constantly. This creates anxiety. Remember that your baby and your body have things under control and labor is not on a schedule. If you are not able to remove the clocks from the wall simply hang a poster or paper over them. I printed out a photo of a lotus flower blooming, looking at the blooming flower reminded me of how I am too opening up to give life.

The VIP List
Knowing ahead of time who you want present in the room while you are laboring is very important. Having a mother-in-law who is not supportive or a creepy uncle walking in and out will throw you off balance. Hang a sign on the door asking that all visitors to kindly wait outside.

Aromatherapy
Did you know that certain smells can directly effect how you feel & your emotional well being? Using an oil diffuser in the room where you are laboring can radically alter your state of mind.

"Lavender Essential Oil-Lavender is a very versatile essential oil you can use all throughout your labor to promote relaxation and ease muscle tension. It's great to use in massage during labor or fantastic in the diffuser for birth!
Frankincense Essential Oil-Frankincense is an amazing essential oil for labor. Use it to calm your emotions by inhaling the aroma. You can rub frankincense on your lower back or tummy to ease labor discomfort. Also, if you tear “down there” you can apply frankincense directly to the area to help with discomfort and to aid the skin in recovering more quickly.
Rose Essential Oil-Rose essential oil for labor is relaxing and helps soften ligaments. Your ligaments have to soften up to allow your pelvis to expand for baby to pass through. You can put a few drops in a bath or use it with a massage for the lower back or abdomen.

Jasmine Essential Oil-Jasmine evokes feelings of joy, peace, and self-confidence. It can soothe discomfort and contribute to normal labor. Use with massage on lower back or abdomen."                                                                                

 -Stephanie Mitchell, Aromatherapist

Note- Essential Oils should be used with caution. They can be very potent. Read more about EO here: https://www.youngliving.com/en_US/discover/essential-oil-safety

Purchase Locally here:

https://www.edenanaturallivingboutique.com/

Inner Peace is the Ultimate Power

Lastly, the most important thing of all is having inner peace. This peace is created by spending time mentally preparing for your labor. Think about it everyday, meditate and visualize yourself birthing the baby you have spent 9 months growing. Make a birth plan!!! Sit down and write out a birth plan. This is so beneficial to you and to your care providers. When you are in labor and your body is taking over your mind, you can not think clearly. This is the most vulnerable time for a woman. Knowing & sharing your birth plan with those around you will help you have a successful birth because everyone will be familiar with your personal needs. Don't know how to write a birth plan? Follow this template! http://www.thebump.com/a/tool-birth-plan

It Gets REAL, real fast

Just remember that the reality of giving birth is messy & unpredictable. You will undoubtedly be uncomfortable. Prepare ahead of time on how you choose to manage your pain. A great way to do this is by trusting your body. Birth is a rite of passage, the sensations you feel are natural and are spiritual. I suggest printing your Birth Affirmations asap to become familiar with them so they will be second nature when you go into labor. 

May you have a safe & peaceful journey!

-Hope

First weeks home: Lessons learned

  

Sleeping and nursing seemed to be what my life consisted of after I had my babies.  I was aware of the clock only because every two hours it was time to feed them again.  I was in a dream like state of exhaustion and awe.  Everything was new; new routine, new body, new person in my life. 

I remember looking in the mirror after Jacob was born and realizing that my body was changed forever.  I went from looking like a young lady to looking like a woman with wide hips and cleavage.  My nipples even looked different! 

During the first week I struggled with breast feeding.  I could not figure out how to relieve my engourged breasts, and every time he would latch on it felt like sharp needles were coming out instead of milk.  I remember laying in my bed with my toes curled and my teeth clenched saying over and over in my head , "You can do this, You can do this, You can do this".   I tried warm showers and massage which seemed to help, and eventually it all subsided.  We continued to learn together how the whole thing was suppose to work.

Lesson learned: Relax

I bought a bassinet before he was born and planned to use it full time.  That was until I brought my sweet tiny baby home and realized it was much easier to roll over and nurse half asleep than to wake up, turn on the light, climb out of bed, try and stay awake until he was done and then get him back to sleep...

Lesson learned: Co-sleeping is GREAT

Then came the day when I decided I was ready to have intercourse again...

Surprise!  Oxytocin stimulates the milk let-down reflex and is also the hormone produced during orgasm!  It was hilarious and embarrassing at the same time.  These are the times when I am thankful I have such an understanding husband who didn't mind a little harmless milk getting on him. (Okay it was a lot...)

Lesson learned: Wear a t-shirt

I sit here now reflecting on a time that feels like a yesterday.  My son is now 11 and we are still learning together how this whole thing works.  He may not remember the sleepless nights or nipple torture I went through for him,  but I am sure he appreciates it. 

Lesson learned: You can make it through any challenge with a sense of humor and a willingness to be patient with yourself.

Trauma by perspective

Jordan’s birth story

I was 19 and finding myself.  20 years later, that is still evolving.  Instinctively, I knew I wanted a natural birth and to breastfeed.  It just felt right.  My belief in God’s design coupled with a fear of epidurals and interventions overshadowed by a strong desire to prove myself were the forces driving my plans and goals.  I have always been complicated.

I chose a practice that coupled midwifery care with obstetrics, took the hospital childbirth series and read What to Expect as I balanced bowls of soup on my growing bump.  My little precocious love was also very perceptive.  EDD Nov 8.  The very same day that my mother had been told to expect me 20 years before.  Like clockwork, Nov 6 brought a ripening cervix and the loss of my plug.  24 hours later came the loose bowels the book and class had told me were coming.  My little baby was on its way following the textbook timeline like clockwork.  The early morning hours of Nov 8 held sporadic light cramping. I slept.  At precisely 9:18 (the minute of my birth) came the first real contraction.  7 minutes later, came another.  This continued for 7 hours. Ctx were 5-7 minutes apart. They grew a little in intensity, but not much.  By 4:00, I chose to pause during contractions.  4:00-6:00 was spent sitting on my couch, anxiously waiting for my birth team to be ready to go.  At 6:00, we made the 10 minute drive to the hospital and were checked in by 6:10.  In my room, I was greeted by the friendly face of Traci- the nurse who had taught the childbirth class series.  My other team members were a nervous partner who was existing outside of my labor bubble and my mother who was streaming tears and not able to be the strength and inspiration I needed in those moments. Traci’s presence was a big sigh of relief.  She quickly let me know that the midwife on call had been at the hospital longer than 12 hours and was in a terrible mood.  It was my option to choose midwifery care (my plan) or go with the on call OB (what Traci recommended as the lesser of the evils that night).  I trusted her insight and asked for the OB to take charge of my care.  Traci checked my dilation- 7, congratulated me on being so calm and checked in with the OB.  By 6:25 I was complete.  Pushing at 6:30. In that moment, the OB appeared mumbling about needing to leave to get his son to a dance. After a quick introduction, he proceeded to administer a local (with no forewarning or consent) in preparation for an episiotomy.  Through her tears, my mother said, “He is holding a tool.  I think he is about to cut you.”  I realized that Traci had been trying to tell me as much through her eyes during that last contraction.  In hindsight, her lips were probably tied because of the politics of the position she was in at that moment.  I had only been at the hospital 20 minutes and pushed once when he was ready to destroy my perineum so that his son could dance?!?  Oh no!  I told him to put the scissors down and reminded him that he did not have permission to cut me.  He grumbled something like “Have it your way.  You’re going to tear all the way through”. I was PISSED that I had made it this far- a first time mom in her teens holding my own in my natural birth *like a champ* and he robbed me of feeling these last moments.  Being treated with that level of disrespect kicked my determination into high gear.  He proceeded to insert his hands into my vagina during my contractions (the only really painful part of this experience) while I pushed and delivered my baby at 6:40 pm.  30 minutes after arriving. 20  minutes after reaching complete dilation.  My first daughter was born.

Scorecard

Erica and her perineum- 1

Divine Nurse Traci - *Hero’s award*

OB- 0

Baby Jordan- thriving in spite of the drama surrounding her <<<<-------Won’t be the last time!!!

Ok.  She came out looking more like this.

Eating for Two: Great meal ideas for pregnancy

Photo credit: https://www.etsy.com/shop/GreySkiesBlue

I can't count the times I have heard a pregnant momma say "It's okay, I'm eating for two".  Then proceed to eat enough to feed a small family.

Pregnancy is not a time to ditch healthy eating habits, in fact it is a very good time to start some new ones.  Obesity during pregnancy carries severe risks to your health including high blood pressure, increased risk of diabetes, miscarriage, still-births, pre-eclampsia, larger babies and an increased risk of having a baby born by Cesarean section.

Your baby's health can also be affected.  Research shows that babies born to obese mothers are at a higher risk of premature death, attention deficit problems, and even lower IQ. 

Tam Fry from the National Obesity Forum says that women only need about an extra 200 calories a day in the last trimester.

Early pregnancy is the time to discuss with your health care provider how much weight gain is appropriate for you.  The guidelines for weight gain during pregnancy are issued by the Institute of Medicine (IOM) and the amount recommended will depend on your pre-pregnancy weight.

Eating healthy during pregnancy does not have to be boring or scary, it is a wonderful time to focus on your health and try some new foods.

Start your day with a breakfast that will hold you over for several hours.  

• A big pot of rolled oats topped with blueberries, flax or sunflower seeds, and honey that will last you several days and keep boiled eggs in the fridge for a quick addition. 
• Breakfast burrito with scrambled eggs or beans, cheese, some diced tomato and cilantro.

Some great staples to keep on hand for snacking are dried figs and apricots, almonds, fresh fruit, and teas like ginger for upset stomach and chamomile.

Around our house the snack of the day Naan bread that I saute in olive oil, apple slices, a great hard cheese like Irish cheddar, and some green olives.  Mmmmm!.

Lunch can be kept simple with a few ingredients or something that you prepare ahead of time.

• A whole grain wrap or sandwich bread with your choice of veggies and tuna or chicken salad and some baked sweet potato fries
• Tabbouleh! (I can literally eat an entire mixing bowl full of this delicious Middle Eastern salad!) Recipe is as follows:

Middle Eastern Tabbouleh

Ingredients

• 1 cup quinoa, rinsed well
• 1/2 teaspoon kosher salt plus more
• 2 tablespoon fresh lemon juice
• 1 garlic clove, minced
• 1/2 cup extra-virgin olive oil
• Freshly ground black pepper
• 1 large English hothouse cucumber
• 1 pint cherry tomatoes, halved
• 2/3 cup chopped flat-leaf parsley
• 1/2 cup chopped fresh mint
• 2 scallions, thinly sliced

Bring quinoa, 1/2 teaspoon salt, and 1 1/4 cups water to a boil in a medium saucepan over high heat. Reduce heat to medium-low, cover, and simmer until quinoa is tender, about 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.                                    

Meanwhile, whisk lemon juice and garlic in a small bowl. Gradually whisk in olive oil. Season dressing to taste with salt and pepper.                                    

Spread out quinoa on a large rimmed baking sheet; let cool. Transfer to a large bowl; mix in 1/4 cup dressing.                               

Add cucumber, tomatoes, herbs, and scallions to bowl with quinoa; toss to coat. Season to taste with salt and pepper. Drizzle remaining dressing over.

At dinner time you can focus on larger meals with a variety of ingredients.

• Vegetable soup and crusty bread
• Grilled salmon, baked sweet potatoes and a large leafy green salad with feta cheese and crutons.
• Asian vegetable stir-fry with cabbage and rice
• Caprese Pizza with balsamic glaze a mixed green salad

Just remember when you are shopping for ingredients and recipes to keep it fun and fresh.   There will be days when you feel like eating a huge bowl of ice cream and that is perfectly okay, you are not on a diet- you are just EATING FOR TWO!