The Art of Menu Planning

by Ashley Lukens

I love to cook. I try to cook 4-5 nights a week, as schedule permits. Over the past 2 years, since my daughter was born, I have realized that in order to balance my busy schedule and ensure that my family gets the full range of fruits and vegetables into their diet, I MUST plan my menus out.

Menu planning, for me, is a deal maker.

If I don’t plan my meals out, I find myself feeling stressed and overwhelmed at the thought of making dinner. I am scrambling for ingredients, going to the grocery multiple times a week – wasting both my time and my money. I also find that I’m wasting money on ingredients that I can’t effectively use – and that I rely more on processed and preserved foods rather than fresh produce.

Menu planning requires that we re-orient ourselves toward eating and cooking. With menu planning we have to de-couple convenience and spontaneity. While menu planning can increase the convenience of eating – it takes away that spontaneous, “I want tacos tonight” moment. Convenience and spontaneity are the touchstones of industrial eating.

In order to get me and my family back to eating healthy, real food,  I had to take a well thought-out, proactive approach towards our weekly meals.

So what does a meal planning session look like for my family?

Our goal is to eat at home as a family 5 nights a week. Four nights I plan, the 5th we enjoy with our friends and extended family. By prioritizing a community meal, we check in with our support system – we share a meal, build memories, and help relieve the stress of cooking and childrearing.

On Sunday morning over breakfast and everyone picks a meal for the week. We keep our respective schedules in mind – as well as any events that we might have that week.

This is a sample shopping list that my 2 year old turned into her canvas.

I write the meals on a top of a piece of paper and then organize my shopping list according to the sections of my grocery store: Produce, Dairy, Bulk, Frozen, Prepared foods, and finally processed. Having your meals and their ingredients organized in this way allows you to take a step back and look at what you’re feeding your family. If your shopping list is weighted in processed and not produce – think about how you can change that. If a recipe calls for canned tomatoes – try fresh. Canned Mushrooms? Try dehydrated. Canned beans? Go for the bulk aisle.

If anything requires a special trip to a specialty store, create a box for it.

Feeling uninspired? My favorite thing is to google a delicious ingredient and see the recipes that appear. My favorite website for recipes is the Food Network, but I also read cooking blogs, watch cooking shows, and read cook books for inspiration.

We strive to eat leafy greens multiple times a week.
We have 2 easy 30-minute meals and 2 or 3 that are more complex.
We cook enough so that we have leftovers for lunch.

We also make sure that the recipes make sense when taken together and that ingredients don’t go to waste. For example, if Monday’s meal calls for ½ a container of spinach, I make sure we can use the rest of the container before it spoils.

Meal planning is a skill we’ve lost over the generations as industrial food has crept in and alienated us from our kitchens. Give meal planning a try for a month – if it doesn’t make your life more livable – call me a liar and let me know.

Hope to see you all at our radical homemakers reading group Thursday, March 24th. We’ll be reading the second half of Radical Homemakers and the skill share will be a 30-minute meal prepared 3 ways.

New Cooking Classes for the Whole Family!

Gluten-Free, Casein-Free Cooking: Autism and ADHD Diets Made Easy With Warrior Mama Katie Berry
March 10 at 10:00 a.m. and repeated on March 20th at 11:00 a.m.
Class Cost: $15 per person, or $12 pre-registration (3/10 class only)

This unique and first (but not last!) GFCF Cooking Class will inspire and guide parents onto the off-the-beaten path of cooking well and eating well. The class will cover:
What is GFCF?
What the benefits are?
How this ties into children with Autism and ADHD
Personal story (can share mine)
Showcase list of "no" foods and their alternative
Where can you buy GFCF products?
Personal recommendations of GFCF products
Showcase GFCF recipe and demonstrate how to make it (may bring two small things)

Super Toddler Foods: How to Turn Your Purees into Healthy Finger Foods
Taught by Ashley Lukens
Sunday March 27th at 11:00 a.m.
Class Cost: $10 per person

This follow-up to our ever popular Super Baby Foods Class will cover how to integrate fruits, veggies, and most especially leafy greens into your toddler's diet. We'll discuss ways to make simple changes to your meals and meal planning to make sure your child is getting 3 square healthy meals a day!

Healthy Pregnancy Lecture

Post-Partum Rejuvenation

Sunday, December 12
6:30 - 8:00 p.m.
Led by: Tara Mattes, LAc

Cost: FREE!

Join us for our next and last Healthy Pregnancy Lecture of the year. Tara Mattes, LAc and certified doula, will offer an interesting presentation on post-partum care.

The Postpartum Period is a vital time for a woman's present and future health. It is often considered the fourth stage of pregnancy as it is an essential time to heal, nourish and bond with her newborn baby. The mother's health and state of being is the foundation for building a new or growing family, but in this fast-paced modern world it is often the most neglected. This lecture will be about what all traditional cultures have known and practiced since the beginning of time; the importance of postpartum care and recovery. Understanding these universal and time tested traditions, we can adapt and apply them in a way that fits to our modern lives.

In the lecture, we will examine cover topics such as perineal care, nourishing foods, rest, warm therapy, proper support, mental and emotional well being, breastfeeding and cultivating energy. The aim is to best prepare mothers and/or their caretakers for the postpartum period that creates a positive experience and healthy start to a new life.

Tara Mattes is a licensed acupuncturist, certified doula, and certified detox counselor. She received her Bachelor of Arts in Religious Studies and Pre-medical Studies from University of Colorado. She later studied in Hawaii under Taoist Master Chang Yi Hsiang at the Tai Hsuan College of Acupuncture and Herbal Medicine. Her training in Chinese Medicine focuses on qi gong, acupuncture, herbal medicine and Taoist philosophy and arts. When not serving her patients, she enjoys receiving acupuncture treatments, dancing, hiking, swimming, and being with her daughters.

TO RSVP for the lecture: e-mail lani@babyawearness.com or call 988-0010

Autism and ADHD Talk with Dr. Thauna Abrin

Tuesday, December 14th
6:30 - 8:00 p.m.

Cost: $15 per person

Join us for an evening with Dr. Thauna Abrin, a trained naturopathic doctor for a discussion about addressing autism and ADHD through natural, drug-free, non-invasive therapies. Learn about the success of these therapies including dietary changes, vitamins, detoxification, and homeopathic medicines. A perfect class for parents, caregivers, teachers, and anyone else interested. The holidays are a busy time but make room in your calendars because this is an incredible opportunity to learn more about this relevant and compelling topic. We hope you will join us!

Dr. Thauna Abrin, ND and DAN (Defeat Autism Now) professional
A graduate of the National College of Naturopathic Medicine in Portland, Oregon, Dr Abrin has 9 years of experience as a naturopathic doctor and midwife in both Hawaii and California.  In her practice, Dr Abrin utilizes herbs, homeopathy, detoxification and craniosacral therapy to facilitate healing.

Dr Abrin has developed a special interest in treating women and children with conditions caused by environmental toxins.  She utilizes naturopathic medicine and detoxification to prevent and treat ADHD, autism, chronic fatigue, fibromyalgia, thyroid disorders and gynecological disorders.

Dr Abrin is published in Diabetes Interview magazine and recently is the contributing author of a recent book: The Green Pregnancy Diet, on non-toxic nutrition and lifestyle during pregnancy.  She is passionate about educating people about natural treatments for ADHD and autism.

Dr. Abrin relocated from Oahu to the San Francisco Bay Area in 2006 but returns to Honolulu three times a year to offer an autism spectrum clinic.

Sweet Info Class: Sugar 101

Wednesday, November 17 at 6:30-8:00 p.m.
$10 pre-registration/$15 at the door

Are you craving sweets and want to understand why?

Maybe you're pregnant and sweet cravings have taken control of what was once a healthy diet. Would you like to gain control without deprivation? Sweet Info is for anyone who ever has sugar cravings or is anticipating the abundance of sweets encountered during the holiday season.

Please join Stephanie Jurgenson, Holistic Health Coach, for this informative and timely presentation to learn how you can curb your sugar cravings and get on track with eating healthy and still be satisfied.

Heatlhy Sweet Snacks will be served.

For details, please call Baby Awearness 988-0010 or Stephanie Jurgenson 783-0163.

Vaccine Lecture

Sunday, October 24th, 5:30 p.m.

As always by popular request, we present another evening with Dr. Madeleine Portuondo to talk about vaccination for young children.

Dr. Portuondo, local naturopath and midwife, will be repeating the fabulous vaccine safety lecture for those of you who missed it the first couple of times. Dr. Portuondo is a wealth of knowledge and the 2-hour lecture covers everything from immunology basics to vaccine preservative components and more. It is truly a must-hear event for parents of young children. I was astonished at how little I knew on the topic.

Limited to 25 people so please RSVP to lani@babyawearness if you would like to attend. Cost is $20 person/$35 couple and includes a very comprehensive packet of information.

Get Serious with Bootcamp!

If you are looking to jump start your fitness routine, slim down for a special event, overcome a plateau, or just get measurable results quickly, Amy Forsyth's Women's Fitness Bootcamps in Honolulu are for you! These programs are for women of all ages and abilities; the workouts are structured so that no one will be asked to do more than they are able to do safely nor will anyone be unchallenged! This 4 week program combines resistance training, cardio, plyometrics, and Pilates based stretching to deliver dramatic fat loss, as well as gains in strength, endurance, flexibly, energy, and confidence. Every day is a different workout, so you won't get bored and your progress won't plateau.

There are two locations running Monday, Wednesday, and Friday. The Manoa Valley camp meets from 5:30am to 6:30am and the Aina Haina camp meets from 8:30am to 9:30am. It's early, but the energy boost you'll get will carry you through your day.

For further information or to enroll please contact Amy at amy@honolulupersonaltrainer.com or (808)-783-2558

Upcoming sessions run from Monday, October 25- Friday, November 19 and Monday November 29 - Friday, December 24.

Mention Baby Awearness when you enroll for a $10 discount off the cost of a full session. (The retail price of a 12 class session is $180.)

Healthy Mamas Make Healthy Babies!

Healthy Pregnancy Lecture 
Pregnancy Nutrition

Sunday, October 17th
6:30 - 8:00 p.m.
Led by: Kate Greenweel

Cost: FREE!

There's no greater motivation to eat healthy than knowing that your diet affects the health and well-being of your precious little one. Research clearly indicates the importance of a healthy diet during pregnancy for the ideal growth and development of your child. Find out how to give your child a head-start on health by attending the October Healthy Pregnancy Lecture on Nutrition!

This super fun and informative event will include topics such as:

• How what we eat affects the growth and development of our babies
• Which foods to devour and which foods to avoid
• Fact vs. Fiction when it comes to the safety of certain foods, supplements, and products during pregnancy
• Key nutrients -- what are they, what do they do, and how to ensure you are getting enough
• Tools to combat morning sickness and constipation
• Tricks to keep weight gain on target
• The low down on pregnancy complications: Gestational Diabetes, Preeclampsia

Feel free to also email personal or specific questions prior to class to kate.wellnourished@gmail.com.

As a Registered Dietitian and food enthusiast, nutrition is Kate's passion.  Also a Licensed Massage Therapist, Kate uses her 9 years of experience in the health and wellness industry to collaborate with clients and develop realistic and sustainable lifestyle changes.  Kate's solid foundation in Clinical Nutrition combined with experience in Holistic Wellness gives her the distinct advantage of providing her clients with a well-rounded perspective of optimal health. Expecting her first child in November, Kate is the go-to expert for all things related to pregnancy and nutrition. 

To reserve a spot at the lecture, please call the store at 988-0010 or e-mail lani@babyawearness.com

Sage Mamas Making A Difference

Daniela Kittinger of the Farm to Highchair Project 

fresh pureed foods for baby

Debuting a new healthy baby food business in our community is Daniela Kittinger, mom and muse behind the Farm to Highchair Project. The Farm to Highchair Project is a unique and wonderful endeavor to bring fresh, healthy -- and oftentimes organic -- meals for little ones made with tenderness, care, and lots of flavor. Many of you may recognize Daniela as she is a familiar face at Baby aWEARness, helping out at our events and classes.

We are excited to highlight her efforts and ingenuity to pull together this noble project.

Daniela shares about her inspiration behind the project:
I truly believe that food is at the core of community health. Like most people, I enjoy modern conveniences, but I’ve noticed that many come at the expense of healthy lifestyles and a healthy community. The obesity epidemic, environmental degradation, and entire communities left voiceless and disenfranchised—could these all be somehow connected? Food is not only what links us all together, I also believe it is at the root of many of our society’s woes.

The idea for Farm to Highchair was born when I began feeding my baby solids. I knew that with my love for and commitment to all things food, that I could not feed him over-processed, store-bought substitutes. Not when Hawai’i farmers have so much fresh, locally-grown produce to offer year-round!

That being said, I do live in the real world. I understand that—even with the best of intentions—today’s busy moms simply don’t have the time or energy to make baby food from scratch every day. So I’ve decided to give back. The Farm to Highchair Project aspires to provide healthy, freshly prepared and conveniently available baby food, from Hawai’i farmers. Everyone deserves the opportunity to give their keiki the healthiest possible start!

For more information, check out her website here, or pick up a flyer at the store next time you're in. Currently, the project is seeking testers to help with product development.

Mmmm...menu for the Back-to-School Cooking Class

Macrobiotic Hawaii's Lunch Box Cooking Class promises great meals to lure your little ones back to school.

Depending on the children’s ages requested by parents, Chef Leslie will cover combinations of the following:

    •    Brown Rice Sushi and/or Rice Balls for kids
    •    Fried Seitan Musubi
    •    Noodles
    •    Tempeh Tuna filling for sandwiches
    •    Fruit Salad and/or Mixed Berry Fruit Kanten and/or Fresh Fruit Smoothies with Amazake
    •    Brown Rice Crispy Treats (no refined sugar added)
   
The menu could change, depending on the age of the participants’ children, therefore please indicate the age of your kids when you sign up.

Also, the store will be stocking up on its Laptop Lunch Box containers and bento-ware!

Back-to-School Lunch Box Cooking Class

As summer is winding down, we at Baby A are ready to help you go back to school.

How, you may ask?

By signing up for our new cooking class -- Back-to-School Lunch Box taught by the ever popular and beloved queen of healthy fare, Leslie Ashburn.

Date: August 15, 2010
Time: 1:00 pm	to	3:00 pm

 Where: Baby Awearness at the Manoa Marketplace, Second Floor

Specifically geared for parents who would like healthier lunch box options for their school-age children, you will receive a cooking lesson, recipes, and food tasting all for an affordable price of $38 per person.

Menu to be revealed soon ... but think sushi, finger foods, and healthy snacks!

Leafy Green Recipe #003

Spinach Ricotta Pancakes
by Ashley Lukens

I make a MEAN spinach/butternut squash lasagna (which I will share at a later date) but I always have leftover spinach/ricotta/herb filling. So today I developed a recipe for spinach ricotta pancakes. My daughter LOVES a nice bread-like snack. Hope you do, too!

Prep time – 15 mins (MAX)
Serves: 4 adults or 6 keiki

8 oz Ricotta
1 (9-oz) bag spinach
Palm-full of fresh herbs (thyme, oregano, basil)
Palm-full of parmesan cheese
Clove of garlic
3/4 cup whole wheat flour
1/2 teaspoon baking powder
Pinch salt
3/4 cup milk
3 eggs, divided


Blend ricotta, spinach, herbs, parm and garlic in blender until smooth.

Mix ricotta filling with milk, egg yolks, in a bowl.

Whisk together flour, baking powder, and salt in a separate bowl.

Beat the egg whites in an electric mixer until stiff. Add the dry ingredients to the ricotta and milk mixture, stirring gently until just combined. Whisk in a small amount of the egg whites to lighten the batter, then fold in the remaining whites.

Heat griddle to medium, spray with light oil, and voila! Delicious healthy pancakes the keiki will love.

Instead of maple syrup, try butter and honey.

For an adult-a-fied meal, mix with a white bean/fresh mozz salad.

Don't Miss This One-Time Event!

Changes to Contraceptive Use Guidelines Could Compromise Breastfeeding

Last Month the U.S. Centers for Disease Control and Prevention (CDC) released new birth control guidelines, which could undermine mothers who want to breastfeed. By sanctioning the use of progesterone injections, progestin-only pills, as well as combined (progestin-estrogen) oral contraceptives within the first month after giving birth, nursing women may encounter adverse effect to their breastfeeding experience.

"The new guidelines ignore basic facts about how breastfeeding works," says Dr. Gerald Calnen, President of the Academy of Breastfeeding Medicine (ABM). "Mothers start making milk due to the natural fall in progesterone after birth. An injection of artificial progesterone could completely derail this process."

The CDC report, "U.S. Medical Eligibility Criteria for Contraceptive Use, 2010," released in the May 28 issue of Morbidity & Mortality Weekly Report (MMWR), contains important changes in what constitutes acceptable contraceptive use by breastfeeding women. The criteria advise that by one-month postpartum the benefits of progesterone contraception (in the form of progestin-only pills, depot medroxyprogesterone acetate (DPMA) injection, or implants), as well as the use of combined (progestin-estrogen) oral contraceptives outweigh the risk of reducing breastfeeding rates. Previously, progesterone birth control was not recommended for nursing mothers until at least six weeks after giving birth, and combined hormonal methods were not recommended before six months.

Based on clinical experience, breastfeeding support providers report a negative impact on breastfeeding when contraceptive methods are introduced too early. One preliminary study demonstrated dramatically lower breastfeeding rates at the six-month mark among mothers who underwent early insertion of progesterone-containing IUDs, compared with breastfeeding rates of mothers who underwent insertion at six to eight weeks postpartum.

"The data are limited," says Calnen, "but for now, the state of the science suggests that early progesterone exposure undermines breastfeeding."

Family planning specialists argue that early hormonal birth control is needed to reduce unplanned pregnancies. However, the most commonly used early contraceptive method, a DPMA injection, prevents pregnancy for only 12 weeks at a time. "There is no evidence that immediate postpartum injections delay the next pregnancy beyond the first three months," says Calnen.

Dr. Miriam Labbok, Director of the Carolina Global Breastfeeding Institute and an expert on the interface between breastfeeding and fertility, notes, "The mother should have the final decision on her birth control method, with full information. Unfortunately, these methods are often given to women with little counseling. Women deserve to know that there is a potential risk."

ABM wrote to CDC Director Thomas Frieden in January urging reconsideration of the guidelines. In his reply, Dr. Frieden described the new recommendations as "the best interpretation of the existing evidence."

Calnen is less confident. "Physicians and mothers should proceed with caution," he says. "There are plenty of birth control methods that are proven to be safe for breastfeeding. Early progesterone is not one of them."

More information can be obtained through the Academy of breastfeeding Medicine. The Academy of Breastfeeding Medicine is a global organization of physicians dedicated to the promotion, protection and support of breastfeeding and human lactation through education, research, and advocacy. An independent, self-sustaining, international physician organization and the only organization of its kind, ABM's mission is to unite members of various medical specialties through physician education, expansion of knowledge in breastfeeding science and human lactation, facilitation of optimal breastfeeding practices, and encouragement of the exchange of information among organizations. It promotes the development and dissemination of clinical practice guidelines. The Academy has prepared clinical protocols for the care of breastfeeding mothers and infants that are available on the Agency for Healthcare Research and Quality's (AHRQ) National Guideline Clearinghouse website. (NL)

Have you been eating from the Dirty Dozen?

The Dirty Dozen is a list of most pesticide-contaminated foods commonly consumed by Americans. The list is compiled by the Environmental Working Group, a non-profit organization that researches safety of food and consumer products. The EWG gathered data from pesticide testing done by the US Dept. of Agriculture and the FDA. Different fruits and vegetables were tested a minimum of 100 times each and, in most cases, testing was done after the food had been rinsed and/or peeled. Young children, pregnant and nursing mothers can be at most risk for health problems if they are regularly consuming pesticide-contaminated food.

The good news is that many of the least contaminated fruits and vegetables are easy to find in Hawaii throughout most of the year, especially at local farmers markets. Island farmers markets often have produce listed in the Dirty Dozen (like spinach, kale), but are grown by local farmers who do not spray their crops. These lists can be great tools for helping you decide what to buy when you can’t always afford organic. The EWG even has an iPhone app you can download to keep the lists handy when you’re out shopping. The full list of 49 tested fruits and vegetables is available here: http://www.foodnews.org/fulllist.php (HS)

The Dirty Dozen (most contaminated)
    1.    Celery
    2.    Peaches
    3.    Strawberries
    4.    Apples
    5.    Blueberries (domestic)
    6.    Nectarines
    7.    Sweet Bell Peppers
    8.    Spinach
    9.    Cherries
    10.    Kale/Collard Greens
    11.    Potatoes
    12.    Grapes (imported)

The Clean 15 (least contaminated)
    1.    Onions
    2.    Avocado
    3.    Sweet Corn (frozen)
    4.    Pineapples
    5.    Mango (subtropical)
    6.    Sweet Peas (frozen)
    7.    Asparagus
    8.    Kiwi (subtropical)
    9.    Cabbage
    10.    Eggplant
    11.    Cantaloupe (domestic)
    12.    Watermelon
    13.    Grapefruit
    14.    Sweet Potatoes
    15.    Honeydew Melon

Super Babies Need Super Foods

Earlier in June, we wrapped up another successful installment of the Super Baby Foods class taught by our very own Ashley Lukens, co-owner of Baby A.

Read here for more compelling information to go organic and/or make your own meals for baby.

If you would like to sign up for the next class scheduled on July 25, please contact the store or e-mail us at info@babyawearness.com

Leafy Green Recipe #002

Savory Spinach Cheese Muffins
by Ashley Lukens

I've told you before why I love me some leafy greens.

Here is a recipe that is all sorts of delicious!

Ingredients
1 1/2 cups all-purpose flour (a mixture of white, wheat, or soy flour
can be used instead)
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon pepper
6 tablespoons butter, melted
1 egg
1 cup whole milk (2% works fine)
1/2 - 1 cup fresh steamed chopped spinach - thawed, drained and squeezed dry
1 cup shredded Cheddar or Swiss cheese
4 garlic cloves, chopped finely
1 small onion, chopped finely

Preparation
Preheat oven to 350 degrees F (175 degrees C). Lightly grease 12 cup
muffin cups. Mix the flour, baking powder, baking soda, and salt
together in a mixing bowl. Stir the melted butter, egg, milk, spinach,
and Cheddar cheese together in a large mixing bowl until evenly
blended. Slowly stir in the flour mixture to form a batter. Spoon
about 2 tablespoons into each muffin cup. Bake in preheated oven until
a toothpick inserted into the center of a muffin comes out clean,
about 35 minutes. Serve warm with a buttery spread. To store: place in
a freezer tight ziplock, defrost for 40-45 seconds, and serve with
butter.

National Woman's Health Week

Did you know that the U.S. Department of Health and Human Services in celebrating National Woman's Health Week? The week of May 9th to 15th was dedicated to empowering women to make their health a top priority. In honor of this, I would like to remind women that breastfeeding is a health preventative behavior that reaps benefits for a lifetime. Avoiding or abandoning breastfeeding increases a woman's risk of developing premenopausal breast cancer, ovarian cancer, type II diabetes, hypertension (high blood pressure), hyperlipidemia, and cardiovascular disease.

The decision to breastfeed greatly promotes good public health behavior that benefits not only infants but also their mothers. During National Women's Health Week, communities, businesses, government, health organizations, and other groups work together to educate women about steps they can take to improve their physical and mental health as well as lower their risks of certain diseases. Women are often the caregivers for their spouses, children, and even their own elderly parents that they forget to focus on their own health. But research shows that when women take care of themselves, the health of their family improves.

Healthcare providers are urged to remind the childbearing population of women that they work with of the importance of breastfeeding as a method of reducing diseases and conditions that can rob them and their family of a healthy mother. Heart disease, for instance, is the number one killer of women in the U.S. Epidemiological data suggests that women who do not breastfeed or wean too early face a higher risk of disease and early death.

We should celebrate National Woman's Health week by wishing all moms a Happy and Healthy Mother's Day, every day.

Healthcare Reform Includes Support for Employed Breastfeeding Mothers

The passage of the workplace breastfeeding support provision in the Patient Protection and Affordable Care Act (also known as healthcare reform) states that employers shall provide reasonable, unpaid break time and a private, non-bathroom place for an employee to express breast milk for her nursing child for up to one year after the child’s birth. Employers with less than 50 employees are not subject to the requirement if it would cause “undue hardship”

Returning to work is one of the major reasons for the avoidance or abandonment of breastfeeding. It is an important public issue: just as breastfeeding is beneficial for babies, so too is supporting breastfeeding beneficial for business. Research clearly demonstrates the value of breastfeeding for the health of women and children as well as an employer’s bottom line. Medical experts and Federal health agencies agree that exclusive breastfeeding for 6 months with continued breastfeeding for the first year of life and beyond sets the stage for optimal maternal and child health outcome. However, returning to work can be a major hurdle for new mothers struggling to balance working and breastfeeding without the simple support measures this law ensures in place.

Although many are aware of the health benefits of breastfeeding, employers may not recognize the economic benefits that accrue to them also. The Business Case for Breastfeeding, published in 2008 by the Department of Health and Human Services, demonstrates an impressive return investment for employers who provide workplace lactation support, which include lower health costs, reduced absenteeism, and lesser turnover rates. Employees whose companies provide breastfeeding support consistently report improved morale, better satisfaction with their jobs, and higher productivity.

It takes little for a company to provide lactation support. Basic needs include a clean place to express milk in privacy and break time to express milk approximately every 3 hours during the work period. A model law in Oregon defines reasonable time for milk expression as 30 minutes for every 4 hours worked. A growing number of companies across the U.S. offer worksite lactation programs that also include access to information and professional support from a lactation consultant or other health experts.

Currently, 24 U.S. states, Puerto Rico, and the District of Columbia have legislation related to breastfeeding in the workplace. The new federal provision will provide a minimum level of support in all states, but it will not preempt a State law that provides stronger protections.

Although the law is effective immediately upon president Obama’s signing of the Patient Protection and Affordable Care Act, the U.S. Department of Labor must now work to define terms and enforcement procedures.

Employers, human resources managers, and breastfeeding employees who are interested in helping to establish worksite lactation programs at their place of employment can find more information from U.S. Breastfeeding Committee website, and to obtain The Business Case for Breastfeeding resources, visit The National Women’s Health Informational Center. (NL)

Leafy Green Recipe #001

Kale and Ricotta Salata Bruschetta
by Ashley Lukens

Leafy Green vegetables like Kale, Swiss Chard, Mustard Greens, or Collards are a vital part of your family's diet.They are good sources of many vitamins and minerals your body needs to stay healthy, such as vitamins A, C, and K, folate, iron and calcium. They are also great sources of fiber. Research suggests that the nutrients found in dark green vegetables may prevent certain types of cancers and promote heart health. It is recommended that we eat 3 cups of dark green vegetables per week, or about ½ a cup every day.

Hawaii's climate is well suited for growing leafy greens year round, and buying these locally grown greens are better for the environment, great for Hawaii's local economy, and easy on your wallet. Ma'o Farms, for example, features serveral varieties at their KCC Farmers market stand:

• Mizuna and Mustard Greens
• Tat Soi and Pak Choy
• Collard Greens
• Kale - Red Russian, Lacinato (Toscano), Blue Curly
• Swiss Chard - Rainbow, Fordhook, Ruby

For such an important part of our diet, and such an integral part of Hawaii's local agriculture, leafy greens remain difficult to prepare, particularly in ways that are palatable to the whole family. This leafy green recipe series is an attempt to offer quick, easy and delicious ways to integrate leafy greens into your diet and your cooking repetoire. The specific recipe is inspired by Town Restaurant, that always has delicious locally grown food on their menu (including bruschetta) and a Wilted Greens Recipe I found on the Food Network website. I made it tonight and it was DELISH!

Ingredients

• 1 Olive baguette
• 1 large bunch Kale
• 3 tablespoons olive oil
• 1/2 yellow onion, peeled and thinly sliced
• 4 garlic cloves, minced
• 1/2 cup vegetable broth
• 2 tablespoons soy sauce
• 1/2 teaspoon freshly ground black pepper
• 3 ounces ricotta salata cheese

Directions
Slice Olive bread into this slices, drizzle with olive oil and broil until crisp. Set aside.
Wash the greens, but do not dry. Trim the large stems and coarsely chop. Set aside.
Warm 3 tablespoons of olive oil in a large, heavy pot over medium-high heat.
Add the onions and garlic and saute for 4 minutes.
Add the greens, vegetable broth, soy sauce, and pepper. Cook, stirring often, until the greens have wilted and become tender, about 3 to 5 minutes.
Transfer the cooked greens to a serving bowl and crumble the ricotta salata cheese over the top. Mix and pile atop toasted Olive Bread slices.