Saturday, November 30, 2013

Wheat and Egg Free Banana Bread

So a few weeks ago my daughter was diagnosed with wheat and egg sensitivities, and so that means we have been welcomed into the new world of elimination dieting. While none of her sensitivities are life threatening (thank God!) or even very serious, we are still tying to be conscious of the amount of these products we give her. Therefore, I get to start experimenting with how to make some of our favorite dishes and treats wheat and egg free.

For today's experiment, I started with banana bread (we had a lot of too ripe bananas laying around so that seemed like the good place to start!). I am not much of a cook, but I do love baking, so I am trying to find ways to make very simple adjustments or substitutions to baked goods that won't change the flavor or consistency much and don't (hopefully) require too much trial and error.

Well, I am pleased to report that this experiment went very well! And here is how I did it:

First, I scoured the internet for information on how to make wheat (gluten) free flour. I know there are plenty of ready made options, but they are pretty expensive, so I thought I would save money combining the ingredients myself, which I did! I discovered Gluten-Free Gigi, who has some awesome information on her site on how to live and cook gluten-free.  I read her recommendations for gluten-free baking on this page, and then used her recipe for Gigi's Everyday Gluten-Free Flour Blend (gum free). I made a double batch of the the flour from Bob's Red Mill ingredients purchased at my local HyVee (but any supermarket that has gluten free items will have it, or you can order online). This recipe makes a create cup-to-cup replacement for regular flour.

The banana bread recipe I use is a traditional Betty Crocker recipe:

Traditional (Makes 1 loaf)                        Modified (Makes 1 loaf)
2 1/2 cups flour                                           2 1/2 cups Gigi's Everyday Gluten-Free Flour Blend
1 cup sugar                                                 1 cup sugar
2 1/2 teaspoons baking powder                  2 1/2 teaspoons baking powder
1 teaspoon salt                                            1 teaspoon salt
3 tablespoons oil                                         2 tablespoons oil (I used canola oil this time)
3/4 cup milk                                                3/4 cup milk (I subbed Almond Milk)
1 egg                                                           1/4 cup plain applesauce
1 cup of bananas (2 large bananas)            1 cup of bananas
1/4-1/2 cup chocolate chips (optional)       1/4-1/2 cup chocolate chips (optional)

Grease and flour (with flour substitute) a bread pan. Add dry ingredients and then wet ingredients to a mixing bowl. Beat ingredients with a mixer on medium speed until mixture is mostly smooth. Fold in chocolate chips at the very end. Pour into greased pan and bake at 350ยบ for 60 minutes, or until a toothpick comes out mostly clean. I don't like to over cook anything, which helps keep it a little moist and since this recipe has no eggs, you don't have to worry about under cooking (just don't leave it doughy). Also, your bread pan will be very full, but that's okay, it won't overflow when you bake it.

The applesauce and flour substitutes worked perfectly. The bread turned out moist on the inside, with a nice crispy outside. I didn't detect any flavor difference from when I have made it previously and my daughter loved it! (And she is an extremely picky eater)


Saturday, November 16, 2013

The Pomegranate: Simple ideas for a super food.

It's Pomegranate season! While I have always loved pomegranates (they are the perfect replacement if you love sweet and sour candies), I have never been brave enough to try and deal with one on my own. They are kind of intimidating. But these past couple of weeks we have been experimenting with different foods in our house and so I thought I would try it.  Well, guess what? It isn't as hard as it may seem. Just requires a few simple tricks.

There are lots of websites and videos that will show you how to open and de-seed a pomegranate, but this is the one I liked the most (click here). This site shows you how to get into the pomegranate and get the seeds out with relative ease and without losing too many of the little precious jewels. The key to easy pomegranate opening is to soak it in water and remove the seeds with your fingers while it is submerged. This loosens the seeds and makes them pop out quite nicely.

Seeds after they have been drained and rinsed.
So what is the big deal about the Pomegranate? Well apparently it is super rich in antioxidants, even more than cranberry juice or green tea and provides a number of health benefits. Pomegranates or pomegranate juice may help improve blood flow and keep plaque from developing in your arteries reducing your risk of heart disease and it could also help slow the growth of prostate cancer. While more research still needs to be done, even the possibilities make this little gem a must on your shopping list.

So what do you do with a pomegranate once you get the seeds out? I have found that pomegranates make a great addition to just about anything you would want to put fruit on (this is if you don't just want to eat them plain, which is also delicious). It makes a great addition to a fruit salad as well as lettuce salad. Here is a couple of my favorite ways to use them.

1. Add it to yogurt.
        For this I used Kalona's organic vanilla yogurt and gluten free granola mixed with pomegranate seeds and raspberries. You can mix to your own proportions, but I usually follow the recommended serving sizes.

2. Add to a salad.
        Here I used sweet, organic baby greens and topped them with pomegranate seeds, green peppers, feta and almonds (you could do whole, slivered or even candied to add sweetness).  I topped it all with my favorite sweet apple cider vinaigrette.
                     
                   Sweet Apple Cider Vinaigrette
                       1/2 c. sugar (you can replace the sugar with Stevia if you want lower calorie but still sweet)
                       1 T poppy seeds
                       1/2 tsp Worchestshire sauce
                       1/4 c. cider vinegar
                       2 T sesame seeds
                       1 1/2 tsp minced onion
                       1/2 tsp paprika
                       1/2 c. salad oil
                          Mix all ingredients in a container.  Mix or shake well and add to salad.




This fruit is so versatile, though, you can pretty much do whatever you want or think might be good, so try experimenting!

Wednesday, July 24, 2013

Taking the Fear Out of Birth: Facing the Unknown

Taking the Fear Out of Birth: Facing the Unknown
By Amy Wehner, childbirth educator and doula (wwww.familybirthsupportservices.com)

Childbirth is different from any other experience because each woman just doesn’t know how it will turn out for her. When we get pregnant, especially for the first time, we hear lots of stories about different births, some good, some bad, and we start to worry about how our birth will go. The reality is that there is no way to know 100% what will happen during birth because every woman, pregnancy and baby is different. However, there are many ways a woman can prepare herself for birth and make the unknown known. Here are some steps you can take to help overcome the fear of the unknown.

First, get educated. If this is your first pregnancy, you have already spent a lot of time researching parenting, cribs, bouncers, toys, and car seats, but have you researched birth? The best way to prepare is to learn about natural birth, how the body is supposed to work in pregnancy and labor, what is normal during labor and how to react to the normal process. In order to do this, you can take a childbirth education course that teaches natural birth, watch videos on YouTube (search “natural childbirth” or “Bradley birth” to see examples of normal birth), and read research online (try www.evidencebasedbirth.com). One caveat, If you research online, make sure you are looking at your sources, a blog may be very subjective and not based on actual research, and other health resources may be biased in other ways, so read different articles from various sources.

You will also want to educate yourself about your options in birth and the real risks. Fear of the unknown may actually be attributed to your fear of specific aspects of birth, like pain, complications, medications, and making decisions. So, ask yourself, where is my fear really coming from and then learn about the realities of those fears. We will be addressing some of these in future articles, but many of the fears that arise stem from a lack of understanding about the realities of childbirth. A proper childbirth education course will teach you about these realities and how to ask the right questions to get the information you need.

Second, build a good support team, talk to them about your wishes for your birth, and make a plan. After you research, you will have a better idea of what you want for your birth experience. The next step is to decide who you want to support you. Choose an OB, doctor, or midwife that fully supports your wishes and gives you answers to the questions you have without hesitation.  Next, consider who you want to support you in labor: your husband? Partner? Mother? Doula? Or combination of these? Make sure they attend childbirth classes with you and are educated about natural birth, the normal progression of labor, ways to support you during labor, and the real risks of childbirth so they can help you make the right decisions during labor. You want to make sure that anyone you ask to be on your team can be with you through the entire labor so you are constantly supported.

Third, communicate and practice.  Talk to your support people about your fears. Communicate with your partner about your desires for your birth.  Discuss the pros and cons of all treatments that you may encounter during labor. Practice and discuss different labor scenarios and what you would do in each situation. Doing this will give you the opportunity to address many of the unknown aspects of labor and give you a plan.

Finally, trust your body and your baby.  Women have been birthing for millennia and for most of that time completely naturally.  Your body was designed to know exactly what to do to during labor. Trusting in that power is the most important step to getting over that last hurdle of the unknown. Once you have done these things you will find that you have made many of the “unknown” aspects of labor “known” and you can move forward with confidence instead of fear.

For more information on education and support contact info@familybirthsupportservices.com.

Monday, July 22, 2013

Taking the Fear Out of Birth: Loss of Privacy/Modesty

I would like to welcome today guest writer Kylie Saari.  When I moved back to southern Minnesota, I was very fortunate to come into contact with her as a fellow birth worker.  Since then, we have been working together to provide many of the new opportunities and resources for pregnant women in the Fairmont area.  Together, we are writing the Taking the Fear Out of Birth column for the Photo Press we will be sharing that with all of my readers.  This is an excellent column on the fear of "Loss of Privacy/Modesty" that appeared in the Fairmont Photo Press two weeks ago.  Enjoy!

Taking the Fear Out of Birth: Loss of Privacy/Modesty
by Kylie Saari, birth doula, Family Birth Support Services

Over the years, the concern for privacy in the medical fields has lead hospitals to create private labor and delivery rooms and wards so quiet, it is often difficult to know if there are any other women on the floor. Nurses and doctors knock before they enter a room, and ask permission before performing any procedures.

Despite the focus on patient privacy, many pregnant women continue to list the fear of a loss of privacy and the loss of modesty as one of their biggest concerns about labor, specifically the fear of being undressed in front of strangers or losing control of their bodies.

In an uncomplicated birth, a baby exits the mother from an area she typically keeps covered, so it is unsurprising this could cause a bit of alarm, especially for first-time moms. Another reason laboring moms tend to shed their clothing during labor is simply because their bodies are working hard, and as with any strenuous exercise, they get hot. It can be unsettling to women when they hear other moms recall birth stories saying they didn’t even think about their state of undress, and if they had thought about it, they wouldn’t have cared. It can be frightening to think of yourself acting in a different way than you would in a “normal” situation.

Despite widespread concern of pregnant women on this issue, few moms report feelings of humiliation or embarrassment following birth. In fact, there is at least one childbirth preparation method that teaches labor coaches to watch for the changes to laboring mom’s level of modesty. As her cervix dilates and she moves toward transition, the period of labor before she begins pushing, her level of modesty decreases. I have attended moms in five different hospital systems, and have never met a mom who recalled feeling embarrassed about what she was wearing during labor. Her body is completely focused on the task at hand, and those attending the birth are unlikely to be phased by it.

Still, there are ways to for mom to keep covered during labor. It isn’t unusual to find moms in labor wearing sports bras to keep themselves covered up top, even if their lower half needs to be exposed. Hospital gowns and robes, while not particularly stylish, keep do a fairly good job of keeping mom covered, especially when she is out walking the halls during a particularly long labor. There are even specifically made labor gowns available for purchase online.

Labor gowns typically look like a cross between a sundress and a nightgown, with halter straps that can be untied for breastfeeding, low cut back to facilitate an epidural, and two front slits to accommodate external monitors. The dresses range in cost from $25 - $150, and while I have concerns about the emphasis some of the websites put on making sure mom is pretty during labor and the idea of capitalizing on someone’s fear, the dresses themselves seem like a reasonable alternative to a hospital gown if a woman is set on it.

As for “losing control”, it is important to remember that the pregnant woman’s body should be in control of labor - not necessarily her mind. In unmedicated births, body changes, both chemical and physical, work in concert, without much higher level thinking involved. Learning to surrender to labor, to trust that the body knows what it is doing, will do wonders toward shortening labor, relieving pain, and smoothly delivering a baby. If a woman and her labor support person understand the changes in labor, and know what to expect, it is unlikely she will be embarrassed in the process.

For more information on the stages of labor and how to prepare for birth, contact, Kylie Saari at familybirthsupport@hotmail.com, or Amy Wehner at amywehner30@gmail.com.

Wednesday, June 26, 2013

Taking the Fear Out of Birth: Not Getting to the Hospital

My friend Kylie of Family Birth Support and I (Amy of AKFW Childbirth Services) have started a new column in one of our local papers called "Taking the Fear Out of Birth."  Since this particular paper is not online, I will also be posting our articles here to share with the the internet community.

The first article in this series is on "Not Getting to the Hospital."  Enjoy!



Taking the fear out of birth: Not getting to the hospital.
By Amy Wehner, childbirth educator (www.akfw.net)

It’s an exciting movie scenario isn’t it?  A very pregnant woman in labor rushing out of a public place or in a car wondering if she will make it to the hospital?  Turns out, many women (and men) are afraid of this; they just won’t make it to the hospital in time to have the baby.  Fortunately, this isn’t the worst scenario for childbirth, and the likelihood of it happening is pretty low.  In the US in 2009, only 0.9 percent of births (about 40,000) happened outside of the hospital, this includes planned and unplanned births. Of those, only 6% (2,400) didn’t occur at home or in a birth center or hospital[1], which means you have about a 1/2000 of finding yourself in an emergency situation.

However, since it is preferable to have your baby with a trained medical professional near by, let’s talk about what you should do to lower your risk of an emergency childbirth and what to do if it does happen.

First, prepare for situations like this by taking a childbirth education class.  Look for a class that teaches both you and your partner about normal, healthy pregnancy and labor and how to deal with the unexpected.  Practicing labor can help you both to talk about what you would do if the unexpected arises.  Understanding what normal labor looks like will help you judge better when it is time to get to the hospital.

Second, having an additional birth professional, like a doula, can give you extra peace of mind in an emergency.  A doula supports you through the entire labor and is available to you before you go to the hospital.  She helps support your partner in many ways so that he can attend to your needs.  She can also call 911 and help coach you through emergency labor.

Third, it’s unlikely you won’t know you are in labor in advance (more likely with your second or third child, but still not great).  The biggest problem here would be your distance from the hospital.  To plan for this, you can compensate by leaving a little earlier than recommended.  The most common recommendation for leaving for your birthing facility is the 4-1-1 rule, contractions 4 minutes apart, lasting for 1 minute for the duration of1 hour.  You can adjust this as needed to give you time to get to the hospital.  One caveat: if you are like me, your contractions may not be regular, varying in length and time.  In this case, call your doctor, earlier rather than later, to get their recommendation.

Now, if you do find yourself an emergency birth situation, here’s what to do [2]:

1.     Don’t Panic. Childbirth is completely normal and natural.
2.     Call 911 from the nearest available phone.
3.     Stop, in a safe place and prepare.  Find any blankets, sheets or t-shirts you can, place under mom and over baby when born.  Stay where you are and wait for the ambulance.
4.     Let nature be your guide, do not give mother any medications, or alter her state or the baby’s at any time.  Let baby and afterbirth come naturally without assistance.
5.     Catch! Dads, that’s it! Don’t pull, tug or turn the baby to help. Place your hands under the head and allow the baby to fall into your hands gently.  Be prepared for it to be a little slippery at first!
6.     Put baby skin-to-skin with mommy immediately. Have her try to breastfeed, which helps pass the placenta and reduces risk of hemorrhage.  It’s also the best way to keep baby warm. Put baby directly in contact with mom’s skin and cover both.
7.     Do NOT cut, tug, or pull the umbilical cord.  Let the placenta come naturally and gather it and umbilical cord in blanket with baby.
8.     Finally, cheer up!  If this does happen to you, now you know what to do and you will have had a great natural birth and a fun story to tell for years.

For more information contact Amy Wehner at amywehner30@gmail.com, or Kylie Saari at familybirthsupport@hotmail.com.

Next time: Taking the Fear Out of Birth: Loss of Privacy/Modesty



[1] MacDorman, M., Matthews, T.J., Declerq, E. (2012). Home births in the United States, 1990-2009. NCHS Data Brief, (84), Center for Disease Control and Prevention. http://www.cdc.gov/nchs/data/databriefs/db84.pdf
[2] Adapted for non-medical professionals from the Federation of American Scientists bulletin, Emergency Childbirth. http://www.fas.org/irp/doddir/milmed/childbirth.pdf

Article Reference:
Wehner, A. (June 26, 2013). Taking the fear out of birth: Not getting to the hospital. The Fairmont PhotoPress, 50(7), 4.

Sunday, March 24, 2013

48th in Maternal mortality....really US?

-->According to the CIA World Fact Book, the United States sits at 48th in maternal mortality rates compared to the rest of the world.  Some sources (www.huffingtonpost.com) estimate that it is now 50th as of 2012.  This puts the United States behind every other industrialized nation (and a couple developing nations).  Why is this?  How can a country with so much wealth and advances in technology be so far behind?  Many people in this country claim that it is the best in the world, well, this stat certainly doesn’t seem to prove that.  Here is the list of the 47 countries that have better maternal mortality rates than the US:

Table 1: Top 50 Countries Ranked by Maternal Mortality Rates and Showing Health Expenditure
Rank
Country
Deaths/100,000 births
Heath expenditure %/GDP & world rank
1
Estonia
2
6%, 85
2
Singapore
3
4%, 24
3
Greece
3
10.3%, 173
4
Italy
4
9.5%, 158
5
Austria
4
11%, 179
6
Sweden
4
9.6%, 161
7
Finland
5
9%, 149
8
Iceland
5
9.4%, 155
9
Poland
5
7.5%, 119
10
Czech Republic
5
7.9%, 130
11
Japan
5
9.5%, 157
12
Spain
6
9.5%, 159
13
Slovakia
6
8.8%, 145
14
Netherlands
6
11.9%, 193
15
Ireland
6
9.2%, 153
16
Norway
7
9.5%, 156
17
Qatar
7
1.8%, 1
18
Australia
7
8.7%, 144
19
Germany
7
11.6%, 189
20
Israel
7
7.6%, 123
21
Portugal
8
11%, 180
22
Montenegro
8
9.1%, 152
23
Lithuania
8
7%, 112
24
Switzerland
8
11.5%, 187
25
Malta
8
8.7%, 142
26
Belgium
8
10.7%. 177
27
France
8
11.9%, 182
28
Bosnia/Herzegovina
8
11.1%, 181
29
Kiribati
9
11.3%, 184
30
Cyprus
10
6%, 86
31
Macedonia
10
7.1%, 113
32
Bulgaria
11
6.9% 108
33
Denmark
12
11.4%, 186
34
Canada
12
11.3%, 185
35
Serbia
12
10.4%, 174
36
United Arab Emirates
12
3.7%, 20
37
Slovenia
12
9.4%, 154
38
United Kingdom
12
9.6%, 160
39
Kuwait
14
2.6%, 7
40
New Zealand
15
10.1%, 170
41
South Korea
16
6.9%, 107
42
Croatia
17
7.8%, 127
43
Luxembourg
20
7.8%, 126
44
Turkey
20
6.7%, 99
45
Bahrain
20
5%, 50
46
Puerto Rico
20
N/A
47
Hungary
21
7.3%, 117
48
United States
21
17.9%, 190
49
Iran
21
5.6%, 72

Additionally, the WHO Health Statistics Report shows that, since 1990, maternal mortality rates have nearly doubled going from 12/100,000 live births in 1990 to 21/100,000 live births in 2010.  This abysmal ranking is in spite of the fact that in 2010 the US spent a higher percentage of its GDP in health care (17.9%) than every other country in the entire world except for the Marshall Islands (18.1%, well at least we aren’t the worst right?).

While it does not appear that money spent = lower rates, the majority of the top 20 countries spend between 8-11% of their GDP on health care, with the exceptions of Estonia (6%), Singapore (4%) and Qatar (1.8%).  This seems to indicate that spending between 8-11% of GDP is the optimum amount to spend on health care.  Much more (like the US) and there seem to be issues with efficiency and overuse of expensive procedures, and much less (Somalia, Chad) and there are not enough services to help every woman.  Some countries, especially in the Middle East show low percentages due to very high GDPs and smaller populations (United Arab Emirates, Qatar)

According to an article done by Frontline ((http://www.pbs.org/wgbh/pages/frontline/sickaroundtheworld/countries/models.html), there are basically four ways of paying for health care: The Beveridge Model, the Bismarck Model, The National Health Model and the Out-of-Pocket Model.  The majority of the countries in the top 46 have one of the Beveridge Model, the Bismarck Model or the National Health Model.  All three of these models require the involvement of government to either provide health care or provide regulation on health care so that prices stay low and affordable.  The Beveridge Model is government controlled health care where all health care professionals either work for the government or receive their payment directly from the government.  This model is used in countries like the UK, Scandinavia, Spain, and New Zealand.  The Bizmark model uses private insurance and health care providers funded by employers etc (similar to the US), but the government is responsible for regulating the industry to make sure that everyone is insured and prices stay low.  Countries like Germany, France, Belgium, Japan, the Netherlands, Switzerland and much of Latin America.  The National Health Model uses private health care providers, but bills are paid for by the government, which is funded through taxes.  In all three sections, health care providers and insurance companies are non-profit, which keeps prices low and ensures that the patient will get preference not the procedure.

So here is the thing, almost all of the countries that are doing better than us in maternal mortality rate use one of those three systems.  The United States has pieces of all four systems (including the out-of-pocket system, which means rich people get health care and the poor do not).  This makes our system completely disjointed, inefficient and means that the systems values practices that cost the most money rather than save the most lives. 

The US C-section rate is 33% and growing; that is worse than 175 other countries in the world and more than twice the WHO recommendation for 15%.  A C-section is a costly procedure that benefits both doctors and for-profit insurance companies.  Delivery of mediations (epidurals, spinals, Pitocin), running fetal monitors, these are all things that hospitals get to charge people for, which increase the bills and gets more money for them and the insurance companies.  C-sections and medications are necessary in some cases and o help some women, but these rates show that there is too much unnecessary intervention going on.

These “standard” procedures are also what cause most of the complications that women face during labor, which leads to higher death rates.  In countries that use one of the 3 primary health care models, the government is able to control the use of these procedures because they end up costing tax payers and people more money (which they do here too, even if you have health insurance, don’t kid yourself you are paying for these expensive procedures!).  For instance, in Canada, doctors are now trained to deliver breech babies vaginally in order to lower the rate of C-sections and keep rates and prices low for the people.

In many of these countries (Canada, Scandinavia, the UK, Germany, etc.), midwives are also an integral part of the health care systems.  Their services are less expensive and since they promote natural birth, the births themselves cost less.  For the majority of low-risk mothers, this is the best way to have a baby, and it is the cheapest.  The systems of doctors and midwives work together in these countries to insure that the majority of mothers who do not need interventions have healthy babies, but when the mothers come in that do need help to save their lives and those of their babies, doctors and hospitals are necessary as well.

While acceptance of midwives is growing in the US, there are still many states where the practice is illegal, or midwives are so strictly regulated that they can’t perform their duties to the best of their abilities and it actually causes problems. 

The US health care system is so disjointed that we cannot effectively treat women. Too much depends on expensive procedures, expensive medicines and not enough on the health of the woman (or anyone for that mater).  I’m not saying that there is a perfect system out there (because that isn’t possible, we are human after all and gloriously imperfect), however we need to streamline this system, pick one, and move forward.  Pick a system that promotes the health and wellness of the people and not the pocket books of the insurance companies and health care professionals.