HOTFLASHES | August 2024

Choosing the Right Breakfast to Fuel Your Day

Whoever said breakfast was the most important meal of the day wasn’t wrong. Starting your day off the right way is key to making sure you have energy throughout the day and can accomplish all that you need to. When you’re looking to boost your energy after waking up each morning, there are a few things you want to consider for your first meal of the day:

• Whole Grains: High-fiber, whole-grains are a great way to start off your morning as they can help keep your blood sugar leveled out and help you avoid a crash later on. There are lots of cereals on the market, but most of them are too high in sugar to start your day out on the right foot. Stick to steel-cut oatmeal, bran, or whole-grain toast.
• Protein: Protein is another key component of keeping your blood sugar levels stable and giving you energy. It can also help keep you full longer and help both your muscles and bones. Eggs, yogurt, nuts or nut butters, and lean meats are great options.
• Fruits and Veggies: While not essential to every morning meal, adding in fruits and veggies first thing in the morning is a great way to pack in vitamins, minerals, fiber, and more. They may also help keep you full longer and improve your gut health.
• Eating In: It can be tempting to grab something quick on the way to work, but most of the breakfast foods on the market at fast food places are full of refined carbohydrates, saturated fat, and sodium, which is a recipe for disaster for the rest of your day. Stick to simple but healthy and filling meals at home. A simple fruit smoothie, piece of fruit and whole-wheat toast with peanut butter, or pre-prepped egg cups can be quick options that are still very healthy and filling

https://www.health.harvard.edu/staying-healthy/4-ways-to-boost-your-energy-naturally-with-breakfast

Tips for Successful Breastfeeding

Breastfeeding can be extremely beneficial for both mom and baby, but it can be difficult to get the hang of if this is your first time. While it may not be talked about often, this struggle is fairly common for new moms, so you’re not alone. In this article, we’ll go over some of our top tips for successful breastfeeding.

Start off with skin-to-skin. Immediately after the baby is born, if and when possible, mother and baby should do skin-to-skin. This helps the mother and baby bond, but hormones released during this special period also help mom’s body to produce milk, and it helps baby to feed more often.

Take care of yourself. Taking care of a newborn is hard work, there’s no denying that. However, keeping your stress levels as low as possible and getting as much sleep as you can is important. Don’t be afraid to ask for help from your partner and/or family and friends to help lower your stress and make sure you’re getting rest.

Eat a healthy diet. Taking care of yourself also extends to what you eat. Eating healthy and making sure you’re getting enough water is key to milk production. While it may be tempting to try and exercise and “lose the baby weight,” too much exercise can also be harmful for milk production, and your body really needs a break for at least six weeks after giving birth.

Keep trying. Don’t expect the latch to be perfect on the first try. While it does happen to some lucky women, it can be harder for many mothers and your resilience will likely be tested. Nurses and lactation consultants can help you get started in the hospital, but don’t be afraid to experiment with different positions for you and your baby.

Get help. If you are consistently struggling or know something isn’t right, don’t be afraid to ask for help. You can often make appointments with lactation consultants after the baby is born as well who may be able to spend more time with you and your baby to resolve the issue. Additionally, some babies may have lip and/or tongue ties that interfere with them breastfeeding that a professional can spot.

https://utswmed.org/medblog/breastfeeding-tips/ 

Easy Roasted Salmon

Ingredients:

• nonstick cooking spray
• 2 tablespoons butter, softened, or more to taste
• 1 ½ tablespoons molasses
• 1 (2.5 pound) salmon fillet
• 1 tablespoon Greek seasoning (such as Cavender's®)
• 1 medium lemon, juiced, divided

Directions:

1. Preheat the oven to 425 degrees F (220 degrees C). Line a rimmed baking sheet with foil and spray with nonstick spray.
2. Stir butter and molasses together in a small bowl.
3. Lay salmon, skin-side down, on the prepared baking sheet. Spread butter mixture evenly over the salmon. Sprinkle with Greek seasoning and drizzle with ½ of the lemon juice.
4. Roast in the preheated oven until salmon flakes easily with a fork, 17 to 20 minutes.
5. Sprinkle with remaining lemon juice and serve