Translate

Wednesday, 30 April 2014

Fertility & Pregnancy Recipes

Banana Scones

Ingredients

  • 150g flour
  • 2 teaspoons baking powder
  • 25g butter (melted)
  • 1 tablespoon sugar
  • 1 egg yolk
  • 2 tablespoons fresh milk
  • 1/2 teaspoon salt
  • 1 banana (diced)

Instructions

  1. Sift flour, baking powder in a bowl. Add salt.
  2. Add butter and mix til like breadcrumbs texture.
  3. Preheat oven at 200C.
  4. Make a well in the center, add sugar. Mix ingredients together.
  5. Make a well in the center, mix in egg yolk. Mix ingredients together.
  6. Add milk gently and keep stirring.
  7. Add banana diced. Mix gently.
  8. On a greased surface, scoop out small amount of mixture and shape into soft dough.
  9. Brush surface with milk before baking.
  10. Bake for 10 minutes or til gold brown.

Everything Pregnant

Ways to boost your fertility naturally

  • Keep those little men nice and cool. Sperms thrive in cooler temperature. The optimal sperm production temperature is between 35-36C, 1-2C below core body temperature. That is why they hang outside the body, not inside.
  •  Go to the beach and soak up some sunshine whenever you can. The increase of vitamin D from soaking up the sun helps to boost his and her fertility. Vitamin D increases levels of sex hormones in female which helps to regulate menstruation. It also helps boosting sperm count.
  • Dairy fat helps the ovaries to work well. Studies show that consuming at least one serving of full-fat dairy products a day can reduce infertility by up to 25%.
  • Smoking cigarettes reduces sperm counts by 50% or more and causes 30% infertility rate in women. Cigarette smoking also prevents an embryo from implanting in the uterus. So, think before you smoke if you are trying to conceive.
  • Get to know your body. Take notes of your period and work out when is ovulation when you are most fertile. Pay attention to your body changes during ovulation, your breast becomes more tender, you might get abdominal cramps and increased vaginal discharge.
  • Have more fun and happy sex. Statistically, you have 15% chance of conceiving if you have sex once a week compare to 50% for couples having sex 3-4 times a week. Regular sex keeps healthy sperm production. Sperms quality declines as it retains in the body for more than three days.
  • Understand your BMI. Women rely on regular menstruation cycle for successful conception. Body fat produces oestrogen which confuses our body's ovulation cycle. Stay within the normal range of BMI could increase your chances of conception by far. Being too thin also affects fertility. Fertilization is more likely to take place in a healthy environment than an under or overweight one.
  • Insulin causes infertility. Watch what you eat, stay away from refined carbohydrates such as white bread, pasta, rice, etc. 
  • Increase your daily intake in omega-3. Omega-3 can be found in salmon, meat and milk that comes from pasture-fed animals, omega-3 enriched dairy products, soybeans, walnuts, flax, all sorts of beans, sustainable seafood but watch out for the mercury level, etc.
  • Reduce your caffeine intake. Studies show that caffeine may reduce the the activity of the Fallopian tube muscles, which carry the eggs from the ovaries.
  • Stay away from over-the-counter drugs. Paracetamol and ibuprofen may suppress prostaglandins, hormones that help release eggs into the Fallopian tube. Consult your GP before taking any drugs if you are trying to conceive.
  • Keep your body hydrated at all time. Fluid, especially water strengthens your womb lining and maintains strong blood supply. A hydrated cervix is more sperm friendly than a dehydrated one which makes sperms sluggish. Water also helps sperm production. 



Tuesday, 29 April 2014

Fertility & Pregnancy Recipes

Cranberry Oatmeal Bars

There's nothing worst than feeling constipated during pregnancy. To overcome this pregnancy hiccup, fill your diet with fiber and liquid. A yummy oatmeal bar to munch on would be healthy and enjoyable.


Ingredients

  • 2 1/4 cups oatmeal
  • 1/2 cup flour
  • 1/2 teaspoon baking soda
  • 1/4 cup sugar
  • 1/4 cup honey
  • 1 cup dried cranberries or other dried fruits
  • 75 g melted butter or margarine

Instructions

  1. Preheat oven at 160C. Place foil on baking tray and lightly greased.
  2. Mix all ingredients in a large bowl. Mix well.
  3. Pour mixture onto baking tray and apply pressure with a spatula.
  4. Bake in preheated oven for 20 minutes or till golden brown.
  5. Cool after baking and cut into bars.






Monday, 28 April 2014

Fertility & Prenatal Exercises

Pigeon Pose

Benefits

  • Stretches hips, prepare for child bearing and labor
  • Reduces symptoms from urinary diorders
  • Massages internal organs
  • Stretches lower back, thighs and legs
  1. Start on all fours on a mat.
  2. Place your right knee forward, move it towards your right hand.
  3. Angle your right knee 90C to your left.
  4. Place right leg back as far as you can.
  5. Remember to keep you hips square to the floor.
  6. Stay upright with your hands supporting your torso on each side. Keep breathing steadily.
  7. If you feel good and comfortable. You may lean your torso forward bringing your arms in front of your head. Keep breathing steadily.
  8. Stay in position for 30 seconds or as long as you feel comfortable.
  9. Use your arms as support to bring your torso upright again. 
  10. Bring your left foot back forward, then relaxes your right foot to get out of this position.
  11. Relax and repeat on the other side.


Sunday, 27 April 2014

Fertility & Prenatal Exercises

Half Moon Pose

 

Benefits

  • improves balance
  • opens hips ready for labor
  • strengthens knees and ankles
  • relieves leg cramps
  • tones lower body








  1. Stand straight with feet together.
  2. Inhale, on exhalation, raise both arms together from your sides.
  3. Keep arms straight on the sides of your head and clasp hands.
  4. Inhale, on exhalation, bend torso to right hand side.
  5. Elongate spine and make sure your buttock is tuck in.
  6. Keep breathing steady for 30 seconds.
  7. Inhale, on exhalation, bring torso back up and return to starting position.
  8. Inhale, on exhalation, repeat on the other side.




Saturday, 26 April 2014

Fertility & Maternity Recipes

Roasted Fruits

Roasting caramelizes natural sugar in fruits and brings out their sweetness naturally. It is a great dessert to serve after lunch or dinner.

Ingredients

  • Fresh fruits of your choice (peaches, apples, grapes, cherries, etc.)
  • 1 teaspoon olive oil
  • 2 limes 
  • 1 teaspoon vanilla essence (optional)
  • 1 teaspoon ground cinnamon (optional)
  • Brown sugar or honey to taste

Instructions

  1. Preheat grill at 200C.
  2. Wash and cut fruits according to your liking.
  3. Place cut fruits in a bowl, mix with olive oil, vanilla essence and ground cinnamon.
  4. Grill for 5 minutes and turn slices over.
  5. Place grilled fruits in a bowl, then squeeze in lime juice and zest.
  6. Drizzle fruits with honey and lightly toss.
  7. Serve warm.

 

 



Fertility & Maternity Recipes

Roast Chicken with Asparagus

Ingredients

  • 8 chicken thighs
  • 300g asparagus (trim the ends)
  • 300g cherry tomatoes
  • 10 cloves garlic (peeled and crushed)
  • 1 lemon  (halved)
  • 1 tablespoon olive oil
  • handful of rosemary sprigs
  • Salt and pepper (seasoning)


Instructions

  1. Preheat oven at 180C.
  2. Marinate chicken thighs in salt, pepper, rosemary sprigs, lemon zest, chopped garlic and lemon juice an hour before cooking.
  3. Bake chicken thighs in preheated oven for 10-15 minutes.
  4. Remove baking tray from oven, place remaining garlic (without chopping, just crushed) under and around chicken together with asparagus and cherry tomatoes.
  5. Return to oven and bake for another 10 minutes or till chicken is cooked.
  6. Server hot.



Friday, 25 April 2014

Fertility & Maternity Recipes

Chickpeas, Green Peas and Corn Fritters

Ingredients

  • 400g can chickpeas         (drained)
  • 300g corn kernels           (fresh or can, drained)
  • 150g green peas              (fresh or can, drained)
  • 2 onions                          (sliced)
  • 1/2 cup fresh milk
  • 2 eggs                              (lightly beaten)
  • 3/4 cup self-raising flour
  • 1-2 tablespoons olive oil

Instructions

  1. Roughly mash chickpeas. Set aside.
  2. Mix milk and beaten eggs together.
  3. Place flour in a bowl. Slowly add milk mixture while whisking till smooth. 
  4. Stir in chickpeas, green peas, corn and onion.
  5. Heat pan with oil on medium heat. Add small amount of mixture to pan to make individual fritters.
  6. Repeat step 5 to make multiple fritters.
  7. Serve hot with green salad.

Thursday, 24 April 2014

Fertility & Maternity Recipes

Pumpkin Cheesecake

Base ingredients

  • 100g digestive biscuits
  • 30g unsalted butter
  • 1 teaspoon flour
  • 1 tablespoon golden syrup

Cake ingredients

  • 400g cream cheese (room temperature)
  • 60g sour cream
  • 250g pumpkin (cooked and mashed)
  • 250g pumpkin (diced)
  • 100g sugar
  • 1 tablespoon flour
  • 3 eggs (slightly beaten)
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cloves
  • 1/2 teaspoon nutmeg

Instructions

  1. To make the base, crush digestive biscuits. 
  2. Mix in melted butter, golden syrup and flour.
  3. Place mixture at the bottom of cheesecake pan, flatten with a spatula.
  4. Preheat oven at 160C.
  5. In a large bowl, mix cream cheese and sugar till smooth. Alternatively, blend in blender.
  6. Return mixture to bowl. Add pumpkin mash, flour, eggs, spices and diced pumpkin. Mix together with a spatula.
  7. Pour mixture in cheese cake pan.
  8. Bake in preheated oven for an hour or till enter sets.
  9. After baking, cool down and chill for few hours before serving.


Wednesday, 23 April 2014

Fertility & Maternity Recipes

Spicy Peanuts

Peanuts, if you are not allergic to it, provides great source of protein which is important for fetus brain development during gestation.

Ingredients

  • 1 1/2 cups peanuts
  • 1 egg white (beaten to foam)
  • 1/3 cup brown sugar
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon chilli powder
  • 1/2 teaspoon cayenne






Instructions

  1. Mix all ingredients together with peanuts.
  2. Bake in preheated oven at 180C for 10 minutes.
  3. Serve when cool.
  4. You may store them in an air tight container for up to a week.

Tuesday, 22 April 2014

Fertility & Maternity Recipes

Spiced Coleslaw

I love coleslaw and have gone through many recipes. This is by far my favourite one. It is always the first dish to disappear at any lunch or dinner party. Be sure to try it out!


Ingredients to make dressing

  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon paprika
  • 1 teaspoon English mustard
  • 3 tablespoons mayonnaise
  • salt and pepper (seasoning)

Ingredients to make salad

  • 400g white or red cabbage (shredded)
  • 1 apple (unpeeled, pitted and sliced)
  • 300g carrots (grated)
  • 2 tablespoons gherkins (sliced or diced)
  • 2 teaspoons capers
  • some fresh parsley (chopped)

Instructions

  1. Mix all ingredients to make dressing.
  2. Wash, prepare and mix all ingredients to make salad.
  3. Mix 1 and 2 together.
  4. Serve fresh.

Fertility & Maternity Recipes

Kidney Bean Curry

Kidney beans provide good source of protein helping the building of healthy bones. It is high in fiber which is helpful in easing constipation during pregnancy. It is also rich in iron and vitamin B which are essential nutrients for both mother and baby.




Ingredients

  • 2 cans of kidney beans (about 400g each)
  • 1 onion (chopped)
  • 400g tomatoes (chopped)
  • 6 tablespoons vegetable oil
  • 2 teaspoons cumin seeds
  • 1 teaspoon chilli powder
  • some fresh coriander (chopped)
  • 1 teaspoon sugar
  • salt (seasoning)

Instructions

  1. Heat pan with oil, saute cumin seeds and onion.
  2. When onion is soft, add tomatoes and stir-fry for a few seconds.
  3. Then, add coriander, chilli powder, sugar and salt. Stir for 5 minutes.
  4. Add drained kidney beans, mix well. 
  5. Cook on low heat for 10-15 minutes.
  6. Serve with pasta, pitta bread or rice, and sour cream.

Monday, 21 April 2014

Fertility & Prenatal Exercises

Warrior Pose III

Benefits

  • Improves balance and posture
  • Tones abdomen.
  • Strengthens ankles and legs.
  • Strengthens shoulders and back muscles.

  1. Begin with Mountain Pose, feet spreading hip-distance and arms on your sides.
  2. Step right foot forward about a foot away from left foot. Shift weight onto right foot.
  3. Inhale and raise your arms above your head, hands clasp together, pointing index fingers to the ceiling.
  4. On exhalation, lift left leg up and move your torso forward. Elongate spine and keep your back straight.
  5. Your torso and left leg should be parallel to the mat.
  6. Gaze on the mat and find a balance point.
  7. You may keep your arms forward in front of your head or place your hands on your hips.
  8. Hold this position for 2-6 breaths or as long as you feel comfortable with.
  9. Inhale, lower your left foot and return to Mountain Pose.
  10. Exhale and repeat on the other side.


Fertility & Maternity Recipes

Spicy potatoes

Mustard seeds contain selenium, omega-3 fats, manganese, phosphorus, magnesium, copper, vitamin B1. Repeated studies shown that it has many anti-cancer effects. Including it in your fertility and pregnancy diet provides great benefits to your health.




Ingredients

  • 250g potatoes (diced)
  • 250g tomatoes (quartered)
  • 1 teaspoon mustard seeds
  • 1 teaspoon chilli powder
  • 2 teaspoons paprika
  • 1 teaspoon sugar
  • 2 tablespoons olive oil
  • 4 tablespoons lemon juice
  • 2 tablespoons coriander (chopped for garnishing)
  • salt (seasoning)

Instructions

  1. Heat olive oil in pan, add mustard seeds, fry til they pop. (it should only be few seconds)
  2. Add diced potatoes, chilli powder, paprika, lemon juice, sugar and salt. Stir-fry for 5 minutes.
  3. Add quartered tomatoes, mix well with the rest. Simmer for 10 minutes or til potatoes become tender.
  4. Garnish with fresh coriander and serve.

Fertility & Maternity Recipes

Avocado Soup

 Ingredients

  • 3 ripe avocado
  • 1 onion (chopped)
  • 1/2 cup fresh cilantro (chopped)
  • 1/2 cup fresh parsley (chopped)
  • 4 cups homemade chicken broth
  • 2 cups sour cream
  • 2-3 tablespoon lime juice
  • salt and pepper (seasoning)
  • 1 tablespoon olive oil


Instructions

  1. Heat pan with olive oil, saute onion til soft.
  2. Place all ingredients including onion in blender. Blend til smooth.
  3. Move mixture to pot, add chicken broth. Simmer for 5 minutes.
  4. Turn off heat. Add sour cream.
  5. Serve hot or chilled.


 


Sunday, 20 April 2014

Fertility & Maternity Recipes

Broccoli Soup

Ingredients

  • 100g fresh broccoli (chopped)
  • 1 onion (chopped)
  • 1 potato (peeled and chopped)
  • 3 cloves garlic (peeled and crushed)
  • 4 cups Homemade Chicken Broth (Goto http://rbearbear.blogspot.hk/2014/03/fertility-diet_7466.html for recipe)
  • 1 tablespoon olive olive

Instructions

  1. Heat pan with olive oil on low heat, saute onion and garlic for 5 minutes.
  2. Add chopped broccoli, potato and chicken broth.
  3. Bring to boil then simmer on low heat for 15 minutes.
  4. Pour content in blender, blend til smooth.
  5. Return to pan and bring to simmer. 
  6. Add salt and pepper for seasoning.
  7. Turn off heat and serve.


Fertility & Maternity Recipes

Strawberry Dainties


Ingredients

  • 100g self-raising flour
  • 100g icing sugar
  • 75g butter
  • 3 egg whites
  • 100g fresh strawberries (sliced or chopped)
  • 1/4 cup strawberry jam 







Instructions

  1. Preheat oven at 180C.
  2. Sift self-raising flour and icing sugar into a large bowl.
  3. Add melted butter, egg whites to bowl and whisk mixture into batter.
  4. Divide batter into 12 greased baking cups.
  5. Place sliced or chopped strawberries on top of each cup.
  6. Bake in oven for 5 minutes at 180C. Then, lower temperature to 160C and bake for another 10-15 minutes or til golden brown.
  7. Warm strawberry jam in warm water.
  8. Brush jam on surface after baking and serve.

Saturday, 19 April 2014

Fertility & Prenatal Exercises

Warrior Pose II

Benefits

  • Improves balance.
  • Strengthen abdomen.
  • Stretches thighs and ankles.
  • Relieves cramps.
  • Relieves backaches during pregnancy
  • Expands chest and lungs.
  • Opens up pelvis, prepare for labor
     
     
     
  1. Begin with Mountain Pose, feet spreading hip-distance and arms on your sides.
  2. Inhale, left foot step back 2-3 feet behind your right foot. Bear body weight on both feet.
  3. On exhalation,elongate your spine, rest both hands on hips.
  4. Toes on left foot point 45 degree away from your body.
  5. Inhale, raise your arms so they are parallel to the mat over your thighs. Exhale, palms facing mat.
  6. Inhale, bend your right knee slightly and bring right thigh parallel to the mat. Exhale.
  7. Continue stretching arms away from shoulders, arms remain parallel to the mat.
  8. Avoid leaning your body forward, stand upright and continue to elongate your spine.
  9. Breath steadily for 30 seconds. Bring your arms down.
  10. Bring left foot forward to return to Mountain pose.
  11. Step right foot back for the other side to complete the sequence.

 

 

 

Fertility & Prenatal Exercises

Warrior Pose I 

Benefits

  • Improves balance.
  • Strengthens abdomen.
  • Stretches thighs and ankles.
  • Relieves cramps.
  • Relieves backaches during pregnancy
  • Opens up pelvis, prepare for labor.
  • Encourage baby to engage if done during labor in between surges.







  1. Begin with Mountain Pose, feet spreading hip-distance and arms on your sides.
  2. Inhale, left foot step back 2-3 feet behind your right foot. Bear body weight on both feet.
  3. On exhalation, elongate your spine, rest both hands on hips.
  4. Toes on left foot point 45 degree away from your body.
  5. Inhale, bend your right knee slightly and bring right thigh parallel to the mat.
  6. On exhalation, reach your arms straight above your head as if you want to touch the ceiling. You may choose to reach with your arms parallel or clasped.
  7. Breath steadily for 30 seconds. Bring your arms down.
  8. Bring left foot forward to return to Mountain pose.
  9. Step right foot back for the other side to complete the sequence.

Fertility & Prenatal Exercises

Hero Pose


Benefits

  • Relieves leg and ankle swelling.
  • Relieves leg cramps.
  • Stretches upper and lower back.
  • Opens up and relaxes shoulders.
  • Relieves neck tension.
  • Opens up chest to restore breathing during late pregnancy.
  • You can rest in this pose during labor to ease tensions. 





  1. Sit in a kneeling position with thighs and knees parallel on each side. You may raise your body by siting on a towel or cushion if your knees feel uncomfortable.
  2. Sit up and stretch your spine. Inhale, raise your right arm and reach behind your back.
  3. At the same time, place your left arm down, around your lower back and up in order to hold your right hand. (as shown in the above picture.) Exhale.
  4. Make sure you stretch your arms and open up your shoulders and chest for your hands to clasp. You may hold a towel between your hands if your hands cannot meet.
  5. Keep breathing steadily for 30 seconds before alternating this pose with the other arm.
  6. Relax and straighten your legs. Lie on your back with your legs straight to rest.  

Friday, 18 April 2014

Fertility & Prenatal Exercises

Cat Pose

Benefits

  • Releases tension from upper back.
  • Stretches shoulders.
  • Strengthens back muscles.

  1. Get into your hands and knees on a mat.
  2. Fingertips pointing to the top of the mat.
  3. Press your palms to the mat, drop your head to look at your belly.
  4. Inhale. Arch your back like a cat stretch. exhale. Keep breathing.
  5. Hold this position for 10-20 seconds, then relax and return to starting position. Inhale.
  6. On exhalation. Pull your neck up, relaxes your

    shoulders, look up.
  7. At the same time, push your belly down as if you are trying to touch the mat with your belly. Keep breathing. Hold for 10-20 seconds.
  8. Return to starting position.
  9. Repeat steps 1-8 five to ten times.






Fertility & Prenatal Exercises

Extended Triangle Pose

 

Benefits

  • Opens up your chest and shoulders.
  • Massage your digestive organs.
  • Increases blood flow in lower abdomen to boost fertility.
  • Stretches groin and hip, get ready for labor.
  • Releases back pain during pregnancy. 
  • Strengthens your hamstrings and calves, prevent cramps.


  1. Stand on the top of the mat. Begin with Mountain Pose, feet spreading hip-distance and arms on your sides.
  2. Spread feet to 4-5 feet apart. Align heels. Right foot points to the top of the mat.
  3. Raise both arms to align with your shoulders parallel to the floor. Fingertips pointing outwards, palms facing down. Inhale.
  4. On exhalation, reach your right foot with your right hand. Fold your right hip to do so.
  5. You may reach for your calve or thigh if you are not very flexible.
  6. Turn your head to look at the ceiling. Hold for a minute. Keep breathing steady.
  7. On inhalation, push your calve with your palm and use your torso muscle to bring yourself up.
  8. Lower your arms and switch to do the other side.

 







Thursday, 17 April 2014

Everything Pregnant


Things to Avoid During Pregnancy

Alcohol



Most women have taken a few drinks in their first trimester especially before realizing that they are pregnant. There's no scientific evidence to show that a few drinks on a couple of occasions proven harmful to a developing embryo. However, continuous consumption throughout pregnancy will bring on lots of problems if not stopped.
Drinking 5-6 glasses of wine or beer or spirits a day is considered too much. Regular alcohol consumption during pregnancy leads to undersized infant, mentally deficient, multiple deformities, and high mortality rate. Therefore, stop while you are trying to conceive or as soon as you missed your period would be the right thing to do as a mother.

Cigarette Smoking


Luckily, there's no evidence to show that smoking prior conceiving will be harmful to your fetus. However, smoking while you are pregnant, especially after first trimester is highly dangerous.
Smoking while you are pregnant confined your fetus in a smoke-filled womb. Harmful substances speed up fetus' heartbeat, causing fetus to cough, sputter and deprived from oxygen in order to thrive and grow.
Smoking also causes miscarriage and infant death, therefore, STOP smoking altogether the moment you decide to be a mother. It's the best gift you can offer to your baby in life.


Sugar Substitutes


Most commercial sugar substitutes contain no nutritional values and are not suitable for pregnant women. It is better, to watch the amount of sugar you are taking instead of using sweeteners which are usually packed with harmful / useless chemicals.


Cat


Avoid contact with cat litter while you are pregnant. Cat litter could contain toxoplasmosis which is dangerous to mother and fetus during pregnancy.


Hot Tubs, Saunas, Electric Blankets and Heating Pads


We should avoid raising our body temperature to over 38.9C (102F) during pregnancy, especially in first trimester. Overheating leads to potential developmental problems of embryo or fetus.
Avoid hot tubs or saunas for longer than 10 minutes or working under extreme heat for a long time. A pregnant woman is more likely to be dehydrated, feel dizzy and have low blood pressure.
Cuddle your partner instead of an electric blankets or heating pads.


Microwave oven


Two types of human tissues are most sensitive to microwaves. They are the eye and the fetus. If you have to use a microwave oven, get an electrician to check that there's no leakage. Make sure the seals or gaskets around the door are intact. Leave the room while it is in operation.


X Rays


Dental X rays are directed far away from your uterus and you can wear a lead apron to shield the uterus, but unless it is absolutely necessary, dentist usually put off any X rays until after delivery.
All other X rays should be avoided during pregnancy.


Lead


Studies showed that exposure to lead in relation to reducing children IQ, affecting pregnant women and their fetuses. Too much exposure to mineral during pregnancy increases the risk of developing pregnancy-induced hypertension or miscarriages.
Water is a common source of lead exposure. It is worth while to invest in a water filter and find out exactly what the filter does and what substances it can filter out from your tap.
Old paint used to be a major source of lead. If you live in a house dated back to 1955 or earlier, make sure you stay far away from it if you decide to remove the paint or any refurbishment.


Insecticides


These commercial products should be treated with caution while you are NOT pregnant anyway. Stay away from these products while you ARE pregnant would be the safest thing to do.


Picking up older children


You should avoid carrying heavy load to the point of exhaustion while you are pregnant. Carrying your toddler occasionally without straining your back is acceptable. You will find it harder to do 0so as your belly grows and naturally avoid doing so anyway.

Wednesday, 16 April 2014

Fertility & Maternity Recipes

Stuffed Mushroom

Mushroom contains vitamin B, an important vitamin during pregnancy. Vitamin B helps our body to convert energy from food and promote healthy skin, nerves and digestion. It also contains vitamin D, which is as important during pregnancy since vitamin D assists our body to absorb calcium in order to promote healthy bone and teeth.



Ingredients

  • 12 button mushrooms
  • 1 tablespoon plain flour
  • 1/4 cup breadcrumbs
  • 1 tablespoon olive oil
  • 200g minced pork
  • small amount of oregano
  • 1 small egg or 1/2 large one (lightly beaten)
  • salt and pepper (seasoning)



Instructions

  1. Remove stalk from mushroom. Dust the inside of each mushroom with flour.
  2. Mix pork, herbs, olive oil, beaten egg and seasoning in a bowl. 
  3. Chill content for 30 minutes before use.
  4. 30 minutes later, use small spoon to help you stuff small amount of meat mixture into each mushroom.
  5. Place breadcrumbs in a shallow bowl and dip stuff mushrooms in the crumbs on the meat side.
  6. Preheat oven at 200C.
  7. Place stuffed and breadcrumbed mushrooms on a baking tray.
  8. Drizzle olive oil over each mushroom.
  9. Bake for 15-20 minutes til surface turns brown.
  10. Serve hot.

Fertility & Maternity Recipes

Spinach and Potato Frittata

Ingredients

  • 2 New potato (peeled and diced)
  • 1/2 onion (diced)
  • handful of spinach
  • 3 eggs (lightly beaten)
  • some fresh coriander (finely chopped)
  • 100g fetta cheese (diced)
  • salt and pepper (seasoning)

Instructions

  1. Soak diced potatoes in salted water for 10 minutes. Drain and set aside.
  2. Heat pan with oil on medium heat. Fry diced potatoes and onion til potatoes turn brown.
  3. Add beaten eggs, fetta cheese, green peas, spinach to pan. 
  4. Pick up pan and swirl a little to let the eggs spread evenly before setting.
  5. Season with salt and pepper.
  6. Serve when eggs are cooked.

 



Tuesday, 15 April 2014

Fertility & Maternity Recipes

Coconut Cream Brulee

Ingredients

  • 240ml coconut milk
  • 240ml fresh milk
  • 4 eggs (lightly beaten)
  • 120g granulated sugar
  • 50g caster sugar
  • few drops vanilla essence
  • 100ml water





Instructions

  1. Add water to pan and bring to boil. 
  2. On low heat, add granulated sugar to pan.
  3. Boil til mixture caramelizes to golden brown.
  4. Turn off heat. Add 2 tablespoons water and stir til all caramel dissolved.
  5. Divide caramel into 4 cream brulee dishes. Set aside.
  6. Pour fresh milk and coconut milk in a pan and bring to boil on low heat.
  7. Turn off heat once bubbling.
  8. Whisk in beaten eggs, caster sugar and vanilla essence.
  9. Divide content into 4 cream brulee dishes over caramel.
  10. Preheat oven at 160C.
  11. Fill baking tray with water, about half.
  12. Place a rack on top and set brulee dishes on rack.
  13. Bake for 40 minutes.
  14. Serve cool.

Fertility & Maternity Recipes

Beef Cheddar Skewer

It is important to get enough iron and protein during pregnancy especially in first trimester when fetus is growing at such rapid rate. Studies showed that consuming beef on daily basis in first trimester of pregnancy helps brain development in fetus which may lead to higher IQ. Calcium is also essential for fetus' bone development, therefore eating diary products such as cheese, milk, yogurt are most vital while you are pregnancy.


Ingredients

  • 500g minced beef
  • 60g parmesan cheese (grated)
  • 150 cheddar cheese
  • 1/2 onion (finely chopped)
  • some fresh coriander (finely chopped)
  • 2 cloves garlic (crushed and chopped)
  • 1 egg (lightly beaten)
  • 1 lemon (zest)
  • 3 tablespoons breadcrumbs
  • 1 tablespoon ketchup 
  • salt and pepper (seasoning)
  • 1 tablespoon olive oil

Tips: If you are using wooden skewers, soak them in salted water before use to avoid splinters.


Instructions

  1. Cut cheddar cheese in 5 cm long small columns.
  2. Place mince beef in a large bowl. Add garlic, onion, coriander, ketcup, parmesan cheese, breadcrumbs, lemon zest, salt, pepper and olive oil.
  3. Mix all ingredients well until mixture is slightly sticky. 
  4. Place bowl in fridge for 30 minutes.
  5. Stick cheddar cheese into wooden skewers one by one.
  6. Take a portion of beef mixture, flatten on palm and wrap around each skewer with cheddar cheese.
  7. Brush beaten egg and breadcrumbs around meat.
  8. Heat pan with oil on medium heat.
  9. Fry skewers evenly on all sides till brown or cooked.

Monday, 14 April 2014

Fertility & Maternity Recipes

Chestnut

You might not have realized but chestnut is actually pregnant friendly, unless you are allergic to nuts. Chestnut helps improve gastrointestinal function during pregnancy, it can enhance immunity and help fetal development as it contains protein, amino acids and an abundant amount of vitamins and minerals.

Chestnut and Apple Soup

 Ingredients

  • 150g chestnut (peeled and roughly chopped)
  • 1 apple (peeled, pitted and chopped)
  • 1/2 onion (roughly chopped)
  • 1/2 stalk celery (roughly chopped)
  • 300ml homemade chicken broth (see blog for recipe)
  • 60g fresh milk
  • 30g butter
  • 2 cloves garlic (peeled and crushed)
  • 200g water
  • salt and pepper (seasoning)

Tips: Heat a pot of water, add chestnut at boiling point. Boil for 30 seconds to a minute. Drain. Peel chestnut.

Instructions

  1. Heat butter in pan, saute garlic and onion for 2 minutes.
  2. Add celery and chestnuts, saute for another 2 minutes.
  3. Heat water and chicken broth in pot. Add 2/3 apple, salt and pepper.
  4. Simmer on low heat for 15 minutes, then add remaining apple.
  5. Pour everything in blender and blend till smooth.
  6. Return mixture to pot, bring to boil and simmer on low heat.
  7. Add fresh milk and simmer for 5 minutes.

 

Chestnut contains lots of protein, fat, calcium, iron, phosphorus, zinc and vitamins that are able to regulate the blood flow, stimulate kidneys and provide nutrients to muscles. Pregnant women eating chestnut regularly will be healthy, have better bones and can reduce fatigue during pregnancy.
Read more at http://womenworld.org/family/8-seeds-good-for-pregnant-women.aspx#CcY9DKs7K3PmwfJD.99

 

Chestnut contains lots of protein, fat, calcium, iron, phosphorus, zinc and vitamins that are able to regulate the blood flow, stimulate kidneys and provide nutrients to muscles. Pregnant women eating chestnut regularly will be healthy, have better bones and can reduce fatigue during pregnancy.
Read more at http://womenworld.org/family/8-seeds-good-for-pregnant-women.aspx#CcY9DKs7K3PmwfJD.99
Chestnut contains lots of protein, fat, calcium, iron, phosphorus, zinc and vitamins that are able to regulate the blood flow, stimulate kidneys and provide nutrients to muscles. Pregnant women eating chestnut regularly will be healthy, have better bones and can reduce fatigue during pregnancy.
Read more at http://womenworld.org/family/8-seeds-good-for-pregnant-women.aspx#CcY9DKs7K3PmwfJD.99
Chestnut contains lots of protein, fat, calcium, iron, phosphorus, zinc and vitamins that are able to regulate the blood flow, stimulate kidneys and provide nutrients to muscles. Pregnant women eating chestnut regularly will be healthy, have better bones and can reduce fatigue during pregnancy.
Read more at http://womenworld.org/family/8-seeds-good-for-pregnant-women.aspx#CcY9DKs7K3PmwfJD.99

Sunday, 13 April 2014

Fertility & Maternity Recipes

Ginger Salsa Sauce

Ingredients

  • 1-2 tomatoes (chopped)
  • 1/2 read onion (chopped)
  • red / yellow pepper (chopped)
  • 5cm stalk celery (chopped)
  • 1 tablespoons fresh ginger (grated)
  • 1 teaspoon ginger powder
  • 1 tablespoon chilli powder
  • small amount of fresh oregano
  • 1-2 cloves garlic (peeled, crushed and chopped)
  • 1 teaspoon tabasco
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 tablespoon sugar
  • 1 teaspoon lemon juice

Instructions

  1. Wash, prepare and chop everything as indicated.
  2. Mix all ingredients together.

Everything Pregnant

Know the Facts

Factors
What to do?

Nausea and vomiting


It is unlikely that you will be interested in sex if you are feeling queasy or sick all day long. The good news is, morning sickness usually peaks between 9-12 weeks and starts easing up and gradually disappear as you approach 2nd trimester.

Fatigue

First trimester is more exhausting than 2nd trimester. Fatigue do ease up once you get used to being pregnant and before your tummy grows too big. Second trimester is the best time to enjoy sexual relationship with your partner since you won't need to worry about contraception and your engorged genital will bring you things that you've never experienced before.

Engorgement of genitals

This is caused by increased blood flow to the pelvic area and hormone changes in your body. Your engorged genital will be extra sensitive which could lead to multiple orgasms.

Leakage of colostrum

You might experience transparent discharge from your nipples towards the end of 3rd trimester. Pre-milk called colostrum could leak during sexual stimulation. You can always keep your lace bra on if it bothers you. Otherwise, there's nothing to worry about whatsoever.

Breast tenderness

While fuller and more firmer breasts enhance sex for some couples, some women find it too painful to be touched. Communication is the best solution. Make sure your partner understands your suffering and not resentment to his touch.

Change in vaginal secretions

You may notice that your vaginal secretions might increase in volume, change in consistency or odor while you are pregnant. Increased lubrication could be joyful for some and too much for others. Don't forget to talk it through with your partner.

Bleeding during sex while pregnant

The mouth of your uterus becomes engorged, blood flow increased and much softer during pregnancy. Bleeding could occur with all these contributing with deep penetration. Should it happen, if without discomfort and cramps, make sure you consult your practitioner at your next visit and avoid deep penetration.

Worry about hurting the fetus or miscarriage

If you have no track record of miscarriages or any other complications during pregnancy, having sex is totally safe and fun. The fetus is well protected inside the amniotic sac, and the uterus is completely sealed by a mucous plug in the mouth of the cervix to prevent infections.

Early labor triggered by orgasm

It is true that orgasm could trigger contractions but they usually last less than half an hour without cramps or pain. Studies actually showed that sexually active couples during pregnancy have lower rates of premature labor than those who decide to keep their distance.

Worry that the penis might hit the baby at the end of 3rd trimester

Many practitioners suggest avoiding deep penetration or it's about time to put the red light on if it starts to cause discomfort towards the end.

 

Saturday, 12 April 2014

Natural Remedies

Ginger Soda

I've a confession to make. I'm obsessed with ginger. There, I said it. I'm fascinated by it's goodness and constantly frustrated by how overlooked it has been in any non-oriental cuisine.  Here's anyone that I found delicious, fertility boosting and nausea calming. What more can you ask for?


Ingredients for ginger syrup

  • 500ml water
  • 500g sugar
  • 2cm grated ginger

 Ingredients for ginger soda

  • carbonated water
  • 1/2 lemon / lime juice
  • small amount of grated ginger
  • 3 tablespoons ginger syrup
  • few slices of lime or lemon
  • ice cubes



Instructions

  1. Mix all ingredients together on a hot summer day. 
  2. Sit yourself in the garden to enjoy it!

Fertility & Maternity Recipes

Ginger and Sweet Potato Pudding

You might not have realized before, but sweet potatoes contain wondrous nutritional values. They can raise our blood levels of vitamin A as well as other nutrients such as,  vitamin C, B6, B1, B2, B3, manganese, copper, pantothenic acid, biotin, potassium, etc.

Together with nausea calming substance in ginger, this is a great recipe for women whether expecting or not.

Ingredients

  • 300g sweet potatoes
  • 1 cup full fat milk
  • 1 egg yolk (lightly beaten)

 Ginger syrup

  • 2 tablespoons grated ginger
  • 3 tablespoons fresh cream
  • 2 tablespoons melted butter
  • 1 egg (lightly beaten)
  • pinch of ground cinnamon (optional)

  Instructions

  1. Steam sweet potatoes with skin on till inside is soft. (steaming preserved most nutrients)
  2. Skin and mash sweet potatoes when cooked.
  3. Place mash sweet potatoes in a pot on low heat.
  4. Add fresh milk to pot and mix well while keeping on low heat.
  5. Turn off heat. Add all ingredients for ginger syrup to pot. Mix well.
  6. Preheat oven at 180C. Grease cupcake molds or other small baking containers with butter.
  7. Scoop mixture into each cup till full, then brush egg yolk on surface.
  8. Bake in preheated oven for 20 minutes.

Notes: The colour of your pudding depends on the kind of sweet potatoes you choose. Sweet potatoes come in yellow, orange, purple, etc.


  

Friday, 11 April 2014

Fertility & Maternity Recipes

Stir-fried Chicken with Fruits


Ingredients

  • 500g chicken breast or thigh (diced)
  • a floret of broccoli (chopped)
  • 100g fresh or canned pineapple (diced)
  • 1 apple (pitted and diced)
  • salt and sugar (seasoning)
  • olive oil or sesame oil
  • 2-3 cloves garlic (peeled and crushed)


Instructions

  1. Marinate chicken for an hour with salt, sugar, sesame oil at least at hour before cooking or longer.
  2. Wash and chop broccoli into bite size pieces. Boil for 5 minutes, set aside.
  3. Heat pan with olive oil in low heat. Add crushed garlic, fry for 2-3 minutes to bring out the fragrance. 
  4. Add chicken, stir-fry for 5-8 minutes or till cooked.
  5. Add broccoli, pineapple and apple dices. Stir-fry for 2 minutes.
  6. Turn off heat.
  7. Serve with rice or pasta.

Fertility & Maternity Recipes

Stir-fried Beef Fillet with Strawberry

Beef is good source of iron for blood making while strawberries are full of Vitamin E and peppers are rich in Vitamin C.



Ingredients

  • 80g beef fillet (diced)
  • 3-5 pieces strawberries (halves)
  • 1/2 green pepper (diced)
  • 1/2 yellow pepper (diced)
  • 60g green beans
  • 2-3 cloves of garlic (crushed)
  • 2cm ginger (sliced)
  • salt, pepper, sugar. (seasoning)






Instructions

  1. Marinate diced beef fillet salt, pepper and a teaspoon of sugar for 20 minutes before cooking.
  2. Wash and prepare all fruits and vegetables.
  3. Heat pan with oil in medium heat, add garlic and ginger first, follow by diced beef.
  4. Stir-fry for a minute, then add green beans. green and yellow pepper.
  5. Stir-fry for another 2 minutes, add strawberry and turn off heat.
  6. Serve with rice or pasta.

Thursday, 10 April 2014

Everything Pregnant

To Eat or Not to Eat
Reasons
Food Sources
Raw Meat



Seafood or undercooked red meat or white meat should be avoided as they might be contamiated with coliform bacteria, toxoplasmosis and salmonella.

Beef, pork, chicken, duck, all other red and white meat
Deli Meat



Deli meats could be contaminated with listeria. Listeria could cross the placenta and infect the fetus leading to infection or blood poisoning.

Ham, roast beef, salami, mortadella, pastrami or any other cold cut meat.
Fish with Mercury




Studies showed that Mercury consumed during pregnancy linked to developmental delays and brain damage of baby.

Shark, swardfish, king mackerel, tilefish, etc.
Smoked Seafood 

 

Smoked seafood should be avoided as it could be contaminated with Listeria, unless cooked thoroughly.

Smoked seafood labeled as lox, nova style, kippered and jerky.
Raw Shellfish




Raw shellfish could be contaminated with many kinds of seafood-borne illness. Even after cooking, the algae-related infections are still there. Therefore, it is wise to avoid shellfish as best you can.


Oyster, clams, mussels, etc.
Raw eggs



Raw eggs or food containing raw eggs are at risk of being contaminated with salmonella.

Foods made with raw eggs such as salad dressings, ice crea, custard, hollandaise, etc. Commerical pasteurized ones are safed to eat though.
Soft Cheese



Soft cheese may be infected by Listeria.

Brie, Camembert, Roquefort, Feta, Forgonzola, Mexican style cheeses, unless clearly labeled as made from pasteurized milk.

Caffeine



Caffeine should be avoided during the first trimester to reduce the risk of miscarriage and low birth weight. Stick to 200mg or less per day or decaffeinated options.
 
Coffee, tea, soft drinks, energy drinks, commercial juice, etc.
 
Alcohol



No amount of alcohol is safe during pregnancy. Consuming alcohol while pregnant could lead to Fetal Alcohol Syndrome or other developmental disorders.

Any drinks, foods or desserts containing alcohol.


Unwashed Vegetables






Raw or unwashed vegetables could be exposed to toxoplasmosis.


Wash your vegetables thoroughly before consuming.