A few years ago, my husband and I tried a vegan diet. I'm not a diet professional, and am not giving you nutritional advice - but I will share some flavor and texture-based food hacks that I discovered in that time. Am I suggesting you do the same? Not at all. But since the most common dietary irritant of the exclusively breastfed infant is dairy (in mom's diet), I get the please-help-me-cut-dairy-for-my-baby-even-though-I-love-it-more-than-coffee plea on a weekly basis.
Before you cut dairy or any other food group from your diet, please consult a lactation or nutrition professional. Not Dr. Google. As you cut dairy, you often cut calories, and this can mean you're not getting enough food (and therefore cannot offer as much to your little one).
Step One: Banishment
If you're cutting dairy, you have to cut ALL dairy. Review all packaged products for the highlighted, bolded word MILK either in the ingredient list or in the allergen disclosure below. Put those items into a special place for your other family members to enjoy and use a large marker/tape to label the item so you do not consume it.
Step Two: The Cheese Situation
Refuse to eat artificial cheese. Trust me, don't bother with it. Soy cheese is horrific on a good day. Some vegans I know enjoy the Daiya non-dairy cheese made from pea protein, but I think it tastes like expensive plastic. Instead, replace cheese with things that also taste good.
Pizza: use no-cheese pesto, caramelized onions, olives, artichoke hearts, and other salt/fat combinations to replace the salt/fat you're missing from the cheese. Also note you'll need to eat more pizza because of the number of calories and amount of fat you're missing.
Quesadillas: instead of cheese, use hummus in your quesadillas. Just hummus, maybe some black beans, salsa, peppers, onions, etc. Prepare as usual. It's delicious.
Dip: this accidental invention comes courtesy of my bro-in-law who lived at our house for nine months and ate his weight in salsa every week. Combine equal parts salsa and hummus and use as a chip dip or veggie dip. No, it isn't queso, but it is rich and tasty.
Sandwich/burger/wrap condiment: try avocado, roasted red peppers, sunflower seeds, olives or other tasty treats. The exception to the artificial cheese is tofutti cream cheese. I'm sure it isn't good for you, but it tastes and feels like dairy cream cheese (and is equally unhealthy). If you're seriously craving a creamy spread on your sandwich, this will do.
Step Three: With Cookies?
There are lots of delicious non-dairy milks out there. Some are healthy, and some are essentially soda. I recommend having a variety of milks available, from soy to almond to hemp. Note that most non-dairy milks have little protein and are fortified with vitamins (and sometimes sugar). Hemp and soy have the most protein while coconut and almond are tastier. Use some for cereal/oatmeal/baking and others for a latte.
Step Four: I Will Scream
Avoid the soy ice cream and almond ice cream (I think they're icy and not satisfying) and head straight for the coconut stuff. It costs twice as much and has just as much fat and sugar as the dairy kind, and it tastes just as good if not better. Yogurt is another story. It's hard to find good yogurts, but you can find something that will do if you mix in some granola or fruit. At least we know they have their priorities straight?!
Step Five: Family Recipes
The most alarming thing we realized when we went dairy-free was how much our cooking and meal planning relied on dairy. Try some new stuff! I've found many good recipes online.
Step Six: Dining Out
Go ethnic. Try to find some Thai, Japanese, or Kosher food (since they will not mix meat and milk in the same meal, you know you can easily avoid dairy). Take Out!
Hope this helps!
Kari Kwinn, ERYT500, RPYT, Doula, Midwife's Assistant is one of Enso's co-owners.
Last summer we spent a good amount of time sleeping in tents between a handful of trips to the mountains with friends and one awesome road trip where we camped our way through National Parks and Forests on our way to California and back. We have two little boys, Dylan (2.5) and Chase (6 months), and it has been so fun to bring them camping with us.
We started camping with Dylan when he was almost a year old, but Chase got his first taste of sleeping outdoors just three months after he was born (if you don't count when he was in my belly!) It's actually a lot easier than it sounds to camp with kids, and it is so great to see their faces lit by campfire light rather than the glow of the iPad screen that my two year old loves so much (I know, I know. . .)
There are a few different ways to camp, depending on your wants, needs, and experience. Whether you camp in an RV, at a campground with facilities, or need 4WD to get to your favorite spot to pitch a tent, I promise you that it is possible - and enjoyable - to bring the kids!
Our experience is mainly with car camping, where we drive out to a spot with no facilities, no trash bins, and no electricity, so that is what I will address in this post. People thought we were absolutely nuts when we took two weeks to drive and camp our way down to San Diego and back when Dylan was almost 2 and I was about 5 months pregnant, but it was without a doubt the best trip we have ever gone on, and we can't wait to do it again!
Some of the main concerns about camping with kids are the following:
Both of our kids are used to co-sleeping with us, so whether we are at home or in a tent, it doesn't make much difference. We have sleeping bags that zip together to make one large bed set up, so we just make sure to keep pillows and covers away from them, and have them on the outside of us. They are usually bundled up enough to not need the covers anyways. We have camped with friends who have brought a Pack 'N Play as well, and this was a great option for kids who are used to sleeping in a crib. There are also cots that you can buy that fit into most tents. Something to keep in mind, though, is that if you are breastfeeding and will need to throughout the night, try to wear clothes that make this easier for you! I have made the mistake of going to bed with lots of difficult layers to deal with, and when you're cold in the middle of the night, the last thing you want to have to do is peal off all of your layers or expose a bare shoulder or torso! Nursing tanks or bras and button down or zip up outer layers are a smart choice.
We try to bring as little extra as possible, so one of the things we decided we could live without was a high chair. This season, we may consider bringing our Bumbo with a tray seat so Chase can explore his food and we can have our hands free, but when it was just Dylan, one of us would hold him and feed him, or just give him something he can eat with his hands without needed a tray, like quesadillas, sandwiches, and pancakes.
Breastfeeding definitely makes life in the woods much easier, but it can absolutely be done with bottles and formula as well! As long as you make sure to bring plenty of water to not only drink and cook with, but also to use for boiling and cleaning, you can use bottles just as you would at home. You can heat a bottle by placing it in some water thats been heated on the camp stove or Jetboil, and be sure to bring plenty of paper towels, wipes, plastic bags, and anything else to keep things as clean and sanitary as possible.
We do tend to create much more trash when we have kids to wipe down and more things to keep clean, but we want to make sure to never leave any sign of camping left behind. There is nothing worse than finding a beautiful spot to camp, only to find the area littered with trash. Our set up includes having small plastic grocery bags in our tent for trash, and a big kitchen trash bag attached to our cooking table. All trash gets put in the trailer or in our vehicle when we turn in for the night, to keep animals away. When we leave, our trash comes with us. I suggest double bagging dirty diapers, and burning paper towels in the fire after they have been used.
The most important part of keeping kids safe in the woods is to keep an eye on them. Especially when camping near water, always make sure you know where they are at all times. We have put glow-in-the-dark bracelets or headlamps on the kids at night to keep track of them (around the fire, not when they go to bed), and always keep our bear spray nearby. Animals will keep their distance from a noisy crowd, which isn't a problem when you're camping with kids, however, you should have conversations with your children about respecting animals in the wild. We have also come across dead animals on our trips, which can actually be more dangerous than live ones. Be sure to check around the entire site, especially if you have pets camping with you. Don't forget to pack a fully-equipped first aid kit, so you could treat anything from cuts, bites, burns, breaks, or fevers. We were lucky enough to have a Special Forces-trained Army medic camping buddy, so we always knew we were in good hands! It wouldn't hurt to brush up on some basic first aid skills before heading out into the wilderness where the nearest hospital could be hours away. Other items that could help with keeping kids safe is having a Pack 'N Play or a portable play yard to help contain the kiddos.
I remember seeing something on Pinterest about camping with kids, and it showed a picture of a baby taking a bath in a big plastic storage bin. It was so cute, and I pinned it for future use, but I have never actually done it. Dirty kids are not the end of the world! I horrified my sister in law when I sent her a picture of my husband cleaning Dylan's feet with a baby wipe because we were absolutely filthy after 3 days on the road in 3 different (sandy) camping spots. But a little dirt doesn't hurt! However, if you are concerned about cleanliness or if you're kid is like mine and is a magnet for dirt, puddles, sticky foods, etc., you can do what is called a "field shower", which is what they do in the military when they are training or down range without access to showers, where you just wipe yourself down with a baby wipe. Have I mentioned to be sure to bring plenty of wipes? Hand sanitizer is always good to have on hand and kept by the food table to use after going to the bathroom or before eating/cooking.
Keeping Kids Entertained:
Don't! When we went camping with another family whose son is the same age as ours, we learned that if you bring toys, they will just fight over them. They are perfectly happy just playing with sticks and dirt and exploring. They run around, collect sticks for the fire, and best of all, they can just. . . be. Honestly! At home our son goes from toy to toy, or from electronic device to electronic device, but in the woods he can just sit by the fire and relax. It's amazing. Maybe when they get older we will start bringing card games, books, and a ball to play with, but at this age, they are so curious and will be plenty happy to just explore and eat s'mores. We have brought kites and frisbees, but I'm not sure who enjoyed those things more - the kids or the parents!
This may sound like a lot to think about but really, less is more when camping with the kids. Camping is all about sneaking away to a simple way of life for a couple of nights to de-stress, so try to be as easy going as possible when things don't go as smoothly as planned. We have had poor weather, set up camp in the dark, had diaper disasters, cuts, bruises, and forgot important things like OUR TENT and maple syrup for pancakes, but those are the trips where the best memories are made! Pick a camping style that will work for your family and let the kids get dirty and eat s'mores for breakfast, because kids in nature are happy kids!
We’ve all heard that it takes a village to raise a child, but it also takes a village to raise a new mama. This motherhood thing isn’t exactly the most intuitive or easiest thing in the world, believe it or not. It took me until my third trimester to even step foot into a prenatal yoga class. I wasn’t sure I needed a prenatal yoga class; I had a regular home practice and that was good enough for me. I wasn’t sure how much benefit an actual yoga class, held outside my living room, would be. I also had some reservations stepping into an environment with so many pregnant women after spending many years trying to get pregnant; I wasn’t sure I would be able to relate to my fertile counterparts. I thank my lucky stars I took the leap and stepped into Kari’s prenatal yoga class when I moved to Colorado Springs.
The women I met in prenatal yoga are some of my closest new mama friends now almost a year later. We graduated from prenatal yoga to postpartum yoga and our numbers doubled (in the form of our new babies). I’ve also been able to meet women I didn’t overlap with in prenatal yoga when they graduated into our Mom and Me Yoga class. We’ve been able to talk about everything. And I mean everything from BLW to breastfeeding to sex after birth to sore nipples to everything in between. These are the women who are supportive no matter what topic comes up. When I had trouble breastfeeding my son and used a finger feeder/supplemental nursing system Mom and Me Yoga was the first place in public I used the finger feeder when my son was 6 weeks old. It was my safe place. Now when my son isn’t sleeping (very often), and I’m about ready to rip my hair out and cry at the same time those ladies have my back. Some times all you need to hear is ‘keep on doing it, mama, you’re rocking motherhood.’
Internet support groups and forums are nice, and I believe they have a place in this world. But a hand on your shoulder and a friend with tears in her eyes who really gets it, who empathizes with you so perfectly is a thing of beauty. For me yoga was the place where I connected on so many levels with my wonderfully supportive, open minded, beautiful Mama Tribe. I don’t care how you build your mama tribe, where you find your mama friends, but it is important to go out there and find those women. They need you as much as you need them, even if you don’t know it now.
And to my Mama Tribe: Thank you so much for holding me up, giving me a shoulder to cry on, and a good laugh on this awesome, crazy journey called motherhood. You have no idea how deeply and profoundly you have affected my son and me.
Michelle is mama to a sweet nearly one-year-old boy. She also teaches Baby Led Weaning at Enso.
My husband and I love to eat out. We used to move around a lot as a military family, so we would always make a point to try as many new places to eat as possible when we arrived at a new duty station. It’s part of our family’s life. Moving to Colorado Springs was no different, except my husband was out of the military. We still love to explore which is why I always asked around at prenatal yoga for places to eat.
We knew we wanted to get our son comfortable with eating outside the home, and I thought I’d suggest a few things we’ve tried in case you’re wondering how to dine out with a baby, especially a BLW baby.
Eating out with a baby is never going to be the same relaxed experience you remember when it was just the two of you, but it can be fun for you and your baby with a bit of extra planning. When my husband turned 40 he wanted to go out for a nice steak. We went to a fine dining steakhouse in downtown Colorado Springs on a Wednesday at 4:30 in the afternoon. We were the only patrons in the place for most of the meal, but we have several staff members come over and comment on how cute our baby was eating his mashed potatoes in his highchair and drinking out of his little shot glass. What are some tips you can suggest for eating out with a baby-led weaning baby?
by Michelle Rodriguez, M.Ed., who offers Baby Led Weaning workshops at Enso. Check out her post Why We Are A Baby-Led Weaning Family and register for an upcoming workshop.
This blog is not intended to be a source of medical information or advice. Please discuss all of your concerns with your care provider.