Did I blink sometime late September and catapult two months into the future? Whoa. Where did October go? For that matter, November? And, at the same time I feel like it’s been a looong season with so much activity that I can’t keep up. Since my last post, we’ve celebrated a few birthdays, suffered our share of childhood sicknesses and remodeled our first floor bathroom. Oh yeah, and I organized and sponsored another Recycle Circle that was somehow exciting, relaxing and productive all in one clip.

At the beginning of Autumn, I threw a big party for my two year old to which she wore an awesome green and white polka-dotted dress complements of her Daddy. Our little dancer twirled and played and had enough fun for all of us combined. I served a mostly vegetarian menu to a tough crowd—my uncles are, um, picky. But, I was satisfied to watch as whole platters were devoured. Not the plates… And, it’s worth mentioning that I managed to offer to our littlest guests inexpensive party treats that did not include corn syrup sweetened candy or trinkets labeled Made in China. I think I was motivated as much by the nearly impossible challenge as I was the obvious benefits. I don’t think anyone else noticed…and really, why would they?

Last month, my four year old celebrated his October birthday with a party at a local kid’s indoor jungle gym fun place. The staff was graciously willing to cater to our vegetarian, junk food-free diet, and I was thrilled to bring my own cake. It was a costume party during which the host proudly donned his red and blue Spiderman suit and—along with several other four-foot-tall super-heroes—fought crime, slung webs and devoured a moist and sweet Spidey confection. We had a blast.

That is, until I realized that there may be a correlation between consumption of foods containing eggs (including baked goods) and the amount of diapers I’ve been changing*. During the last two months, my two year old has had multiple bouts of vomiting and diarrhea—the first two of which I attributed to those unapologetic viruses that prey on the pre-K set. But, I became increasingly concerned about food allergies as coincidences became gradually difficult to overlook. Her last two incidences occurred directly after (1) eating a bite or two of my mom’s first attempt at crème brulee (which was spot on delicious) and only four days later (2) a few licks of ice cream at my niece’s third b-day party. After this last time her reaction was by far the worst. She was totally miserable and got to the point where she has been self potty training in response to the discomfort and frequency of, well, you get the idea. It’s not pretty. She was unable to sit down, laying only on her belly for two days. Despite the fact that I spend 24 hours a day with her, I have been proud to witness a developing side of her spirit: a brave, no non-nonsense, rolling with the punches attitude that quite frankly has me wondering about those crocodile tears shed when sharing her crayons is at issue.

So far she’s had one food-allergy blood screen and is scheduled for an allergy skin test mid-December. Until then, our family’s lacto-ovo veg diet has morphed into veganism. I’m actually having fun re-discovering some of the vegan recipes that were in a more regular rotation during my twenties. To that end, for fun I’ve begun to post my veg family of four menus—mostly dinners. Also, I’ve been compiling a list of some of our lunchtime menus at things to feed a vegetarian kid for lunch. (Friendly nod to Maggie Mason)

For a discussion of egg allergy basics as well as other parenting fundamentals, Kid’s Health makes an effort to be informative while keeping it simple.

*And, in case anyone who regularly reads these pages is wondering:
Due to the multiple bouts of sickness my two year old has been experiencing, no, I do not use cloth diapers anymore. There is no way that my bleeding liberal heart could possibly withstand it. Sure, I love the earth. But—at more than one soiled diaper an hour in some cases— the issue of being “saved” became less about the planet and more about our sanity.

We can’t let another day go by without calling attention to two amazing online vegetarian women. Earthmother.org sends out unabashed praise to the ladies responsible for the sites listed below. Their efforts to strengthen the foundation of the vegetarian family community are truly appreciated. While a big part of earthmother.org’s mission is to encourage moms to empower each other, we say cheers! to these women for their commitment to raising tots on a plant-based diet in an environmentally-conscious lifestyle— and we do mean style. Within these sites, you’ll find great recipes and general nutrition information geared toward a natural, healthy vegetarian diet. Do yourself a favor and check ‘em out.

Vegkitchen.com

Nava Atlas , author of a bountiful collection of vegetarian cookbooks, brings her love of delicious, freshly prepared foods and the nutrition behind them to the web. A wonderful resource of vegetarian options for the whole family.

Veganlunchbox.com

Jennifer McCann, author of Vegan Lunch Box, makes the most exciting, vibrant, fun, silly, lunchtime fare we have ever seen! She brings the daily chore of preparing a noontime meal to an absolutely artistic level.

As more and more people choose to adopt a natural, unprocessed foods or vegetarian lifestyle, it’s becoming easier to find nutritional resources, guidelines, and even medical advice. Increasing numbers of physicians, nutritionists, and other health practitioners are encouraging their patients to eat less meat and more produce. In fact, one popular pediatric website cites a research study which found that vegetarian kids have a much healthier diet than their non-veg counterparts.

It’s no wonder that kids who follow a vegetarian diet are healthier. Research is showing that vegetarian kids tend to give more thought to what they consume, eat less processed or fast food, and consume a much smaller amount (if any) of the growth hormones and antibiotics routinely administered to animals slaughtered for meat (which this author believes to be the sole reason for the epidemic of sickness as well as increase in diagnoses of physical and behavioral disorders.) So, where do the habits of healthy eating begin? At home and, hopefully, in the womb.

Healthy nutrition truly does begin in the womb. During childhood, it can easily be maintained with a bit of encouragement and a lot of modeling. After all, as much as it sometimes doesn’t seem so, our kids do look to us as an example to be followed. Many moms find that pregnancy and parenting have even further forced us to create better eating habits than ever before. We now find ourselves reaching for that apple, handful of nuts, or bunch of carrot sticks much more often. For our own health and our children’s, we are choosing as many fresh, unprocessed foods as possible as a way of daily life. Many mothers are choosing a more plant-based diet meaning that the majority of what we eat is based on grains, beans, fruits, and vegetables. Some families include organic dairy in the form of yogurt, milk or cheese while others embrace a vegan diet which excludes all animal products (even honey.)

For mom-to-be, it’s extremely important to take a prenatal vitamin during pregnancy. If possible, it’s even better to begin taking this supplement prior to conception. This will ensure that you intake all the necessary vitamins and minerals for healthy fetal development—the most important being folic acid (B9) which is responsible for neural tube development. Be aware that a prenatal multi-vitamin will provide you and baby with plenty of the essential vitamins and minerals except calcium. They tend to lack adequate calcium and magnesium (needed for ca absorption), so you may want to take a supplement. Recently, some prenatal vitamin manufacturers have been including omega fatty acids which are components that support brain and eye development not only during pregnancy but postpartum as well. So, remember to continue keeping up with your prenatal vitamin all through breastfeeding however long you choose to do so. When selecting a prenatal multi-vitamin, be sure to find a vegetarian/vegan source. This suggestion is endorsed by the Vegetarian Society.

Are you interested in learning exactly what each vitamin and mineral does to promote healthy development in the baby in your belly? Check out the Vegetarian Society’s page which provides information on nutrient function and their food sources.

If you’re looking for a quick list of food sources of the most essential nutrients a pregnant and nursing mother’s body craves, look no further. We’ve compiled an easy to follow list for you to browse and use.
Remember to drink plenty of water for good hydration (most resources recommend between 8-12 eight ounce glasses daily). Water will help to keep things flowing to the baby, create amniotic fluid, promote healthy digestion, ward off gestational hypertension and diabetes, and prevent/alleviate constipation and hemorrhoids.

Note that many foods listed below are excellent sources for several different nutrients—which is a powerful endorsement for a plant-based diet. Such is the case with broccoli which in just one cup (2 servings) offers a daily dose of vitamin C and calcium as well as packing notable levels of vitamins A, B1, B2, B3, B6, and minerals folic acid, iron, magnesium, potassium, and zinc. And, proving that it’s an excellent example of a truly well-rounded nutritional source, steamed broccoli even provides 2 grams of protein per serving. In most cases, servings listed below will provide 20-30% of the nutrient’s daily recommended intake. The list below is meant to offer a general guide for menu planning. You may check out the Vegetarian Resource Group as well as the American Pregnancy Association for more in-depth information.

Vegetarian sources of Folic Acid (600-800 micrograms/day)
Folic Acid is absolutely essential in preventing neural tube defects such as spina bifida. According to kidshealth.org, doctors and scientists still aren’t completely sure why folic acid has such a profound effect on the prevention of neural tube defects, but they do know that this vitamin is crucial in the development of DNA. As a result, folic acid plays a large role in cell growth and development, as well as tissue formation.
• Legumes and beans (½ cup) lentils, garbanzo beans, navy beans, split peas, black beans
• Dark leafy greens (1 cup) such as swiss chard, mustard, beet and collard greens, green and red romaine lettuce, and spinach; parsley, chicory, watercress
• Nuts (1/4 cup) and seeds (2 tbsp)walnuts, almonds, pecans sesame and ground flax seeds
• Fruit: (1/2 cup) oranges, lemons, grapefruit, mangos, strawberries, melons
• Whole grain breads (1 slice) and cereals (3/4 – 1 cup), oatmeal (1 cup)

Vegetarian sources of Iron (27 milligrams/day)
When eaten with a food rich in Vitamin C, iron is absorbed more readily by your body. As it greatly increases the food’s iron content, we also recommend using cast iron cookware whenever possible (except when cooking acidic foods such as tomatoes).
• Black strap molasses (1 Tbsp )
• Legumes and beans (½ cup) lentils, garbanzo beans, navy beans, split peas, black beans
• Dried Fruits (1/4 cup) raisins, prunes, apricots
• Seaweed flakes (2-3 Tbsp) nori, kombu, dulse, hijiki
• Tofu, firm processed with calcium sulfate (4 oz) and Miso paste (1 tsp dissolved in 1 cup water)
• Dark leafy greens (1 cup) such as swiss chard, mustard, beet and collard greens, green and red romaine lettuce, and spinach; parsley, chicory, watercress)
• Grains (3/4 cup) quinoa, millet, barley
• Almonds (1/4 cup) and Seeds (2-3 Tbsp) toasted pumpkin, squash, sesame,

Vegetarian Sources of Calcium (1000 mg/day)
Look for the wide variety of calcium-fortified foods now readily available from sources like tofu, soy milk, yogurt and cheese to breads and cereals to orange juice. If you are lacto-vegetarian, it’s worth it to use organic products to avoid the high levels of bovine growth hormones and antibiotics commonly administered to cattle. The long-term effects of human consumption of animal products who have been subjected to these chemicals is still not fully known, however we do know that the age of menstruation onset (due to increased levels of hormones through diet) in non-vegetarian girls has gradually reduced to 12 years old as opposed to vegetarian girls who begin this stage of life between 15-18 years of age.
• Tofu, firm processed with calcium sulfate (4 oz) and Miso paste (1 tsp dissolved in 1 cup water)
• Dark leafy greens (1 cup) such as turnip, rhubarb and collard greens, spinach, kale
• White beans (½ cup) white beans such as great northern, navy, white kidney
• Blackstrap molasses (1 tbsp)
• In moderate, yet notable amounts: figs, sesame seeds and tahini, almonds and almond butter

Vegetarian Sources of Protein (75-85 mg/day)
Protein sources for a vegetarian aren’t at all the concern they are sometimes thought to be. Even foods such as potatoes -which are generally considered a high carbohydrate food- contain some protein— up to 6 grams depending on the size.

• Legumes and beans (½ cup) lentils, garbanzo beans, navy beans, split peas, black beans
• Quinoa (1 cup)
• Tofu, firm processed with calcium sulfate or Tempeh (4 oz)
• Nuts (1/4 cup) walnuts, almonds, pecans and Seeds (2 tbsp) sesame and ground flax seeds
• Nut butters (2 Tbsp)
• Veggie burgers, hot dogs, patties and nuggets
• Seitan/Wheat Gluten (4 oz)
• Cottage cheese, yogurt, soy or organic cow’s milk (8 oz)
• Whole grains (1 cup) Millet, Bulgur, Spelt, Amaranth, Buckwheat, Barley

Always consult your physician or medical team before beginning any new diet or supplementation. Information provided by earthmother.org is for informational purposes and is never intended to replace the advice or orders of your doctor/midwife.

This coming Tuesday, March 20, 2007, is the first day of spring or the vernal equinox. It’s the 24 hour period during which the day and night will exist in equal parts all over the world. So, no matter where you live on this planet, your day and night will be equally as long in duration; a day in which all living creatures will have the opportunity to have equal play for equal rest. So, what’s the deal with it being the “real ” earth day? If you take a look at your (American) 2007 calendar, you’ll see that April 22 is marked as the observance of Earth Day. Around the world, different countries celebrate our beautiful planet on different days of the year. However, it was a man named John McConnell who in 1969 approached the San Francisco Board of Supervisors to proclaim the vernal equinox the perfect day to celebrate the earth. They agreed, and three years later the United Nations followed suit and deemed March 20th an international day of observation. And, the rest is history. Earth Day has now grown into an international movement.

OK. Here’s the quick list of things you can do to celebrate Earth Day and take action as the executive of your household (we all know that it’s the moms who run the show.)
These are simple ways in which you can cut costs while saving energy—and the planet.

• Adjust your water heater to no hotter than 120 degrees
• Toss 2 or 3 of the incandescent bulbs you use most, and replace them with compact florescent. Trust us, you’ll save money.
• Find the temperature at which you’re mostly likely to set your thermostat, and set it 1 or 2 degrees cooler in the winter or warmer in the summer.
• Walk . Or, use Mass Transit as much as possible. This one is a toughy for moms carting little ones around. But, you know, walking is such great exercise for us and the tikes. Plus, if you can use it as a reason to support you local merchants by strolling to your next errand, Do It. All the better. When you can’t walk, make an errand into a special trip by taking that bus, subway, cable car or trolley. Kids love to ride in big vehicles, don’t they? If your kids are old enough, encourage family biking trips.
• Car pool not just to work, but whenever possible. How much is a gallon of gas these days?!?
• Wash laundry with cold water. Use biodegradable soap. Hang dry as much as you can.
• Unplug appliances when not in use: coffee pot, blender, toaster, food processor, mixer, toaster oven, microwave. Better yet, store these in a cabinet when not in use and enjoy a clutter-free counter space. Don’t forget to turn off the stereo, lights and TV, too.
• Take shorter showers. If you’re like most moms on the planet, you’ve probably either whittled this luxury down to a quick soap-up/rinse-down OR had to skip a few showers altogether considering the little darlings probably don’t give you five minutes peace, anyway. ☺
• All of your printouts with typos that you’d normally toss-out, give ‘em to your tot with a pile of crayons. She will make good use of the blank side and, in turn, present you with a work of art.

• Eat less meat and more produce. Produce crops need MUCH less energy to grow than animal farming. Better yet, become a vegetarian.
• Support local farmers and reduce the need for shipping… as well as pesticides or preservatives. (Ever wonder why organics ripen/rot faster?)
• Plant your own vegetable/fruit/bean garden. Use bio-friendly fertilizers and pesticides.
• Plant a tree or give a seedling as a gift. They soak up our carbon dioxide.
• Plant shrubs, flowers, greenery. They will beautify your home and put a smile in your heart.

There are so many more things you can do to save energy, reduce pollution and generally be good to the earth. Check out earth 911 for more ideas and info. Note: they have a section just for kids with activities and such.
Also, check back for the up-coming article on earthmother.org’s Recycle Circle. What’s better than a growing group of earthmother moms gathering our resources and putting the three R’s into action. Reduce, Reuse, Recycle, that is.

Happy Spring, Earthmothers!

Some call them the dirty dozen. We’re referring, of course, to the 12 produce items with the highest level of detectable pesticides. Because the effects of over-exposure is still unknown, it is suggested to buy the organic variety of these fruits and vegetables whenever possible— especially when pregnant, nursing or feeding to children.

In alphabetical order, they are:

apples
bell peppers
celery
cherries
grapes (imported)
nectarines
peaches
pears
potatoes
red raspberries
spinach
strawberries

Likewise, below is a list of the 12 most popular produce items with consistently the lowest levels of detectable pesticides:

asparagus
avocados
bananas
broccoli
cauliflower
corn
kiwi
mangos
onion
papaya
pineapple
peas

For a thorough resource of information regarding pesticide use on produce, please check out Stonyfield Farm’s coverage of a Shopper’s Guide to Pesticides in Produce. (Be sure to click on their nifty link to download the pdf of the full version which will provide you with a handy cut-out wallet guide to take along with you to the market.)

Also, check out their About Organic link that is an in-depth look at the history of organics accompanied by a list of related links. Thanks Stonyfield Farm for the useful info (and the tasty products,too!)