Delicious Banana Blueberry Bran Muffins

These banana blueberry bran muffins are a perfect healthy treat anytime, but especially in pregnancy & postpartum. They are a great source of iron, fibre, healthy fats & energy, all things new mamas need. They freeze really well, so they are a perfect recipe to stock your freezer with before baby arrives. Plus they taste great!

These are a favourite recipe in our house. I make them at least once a month and everyone loves them. Even my toddler gobbles them up!

Warning: These muffins are very high in fibre so you may want to limit how many your little ones eat ;)

Enjoy!

- Care

Banana Blueberry Bran Muffins

INGREDIENTS:

• 2 cups wheat bran
• 1 cup oat bran
• 1 cup whole wheat flour
• 2 tsp. baking soda
• 1 tsp. baking powder
• 1/2 tsp. salt
• 2 large eggs
• 2/3 cup whole milk
• 2/3 cup full fat yogurt
• 1/3 cup coconut oil
• 1/3 cup molasses
• 1/3 cup unpasteurized honey*
• 1 tsp. pure vanilla extract
• 2 small bananas
• 1 1/2 cups fresh or frozen blueberries

Store in airtight container up to 3 days or freeze. 

*If making these for babies younger than 12 months, simply substitute the 1/3 cup of honey with a 1/3 cup black strap molasses*

INSTRUCTIONS:

• Heat oven to 375° with rack in middle of oven
• Grease your muffin pans or line with paper liners. (Recipe makes about 18 giant, 24 regular, or a combo of 12 regular & 24 mini). 
• Combine the wheat bran, oat bran, whole-wheat flour, baking soda, baking powder, & salt in a large bowl and set aside
• Combine eggs, milk, yogurt, oil, molasses, honey* & mashed bananas in a small bowl and mix well
• Pour wet ingredients into dry ingredients & mix with a rubber spatula just until combined
• Gently fold in blueberries
• Fill muffin cups generously with batter & bake until a toothpick inserted in the center comes out clean, 17-20 mins for regular size muffins, 12-15 for mini muffins and 20-23 for giant muffins. 
• Remove from oven and cool in pan on wire racks for 10-15 minutes, then carefully remove from pan and serve warm, or let cool on a wire rack completely before storing. 
• Store in airtight container up to 3 days or freeze. 

• *If making these for babies younger than 12 months, simply substitute the 1/3 cup of honey with a 1/3 cup black strap molasses*

Saying Thanks to the Moms in the West End!

Fifty-Seven, PhysioPlus Health Group & Diaper-eez want to say a huge THANKS to all the Moms in our community who support our businesses and make our neighbourhood great!

Join us for a Free Mother's Day Event at Diaper-eez in Bloor West Village

Friday May 9th, 11am-1pm

Chat with Fifty-Seven & PhysioPlus Health Group's team of Registered Health Care Professionals: Dr. Caley Ball-Pasht Chiropractor, Eliana Witchell Registered Dietitian, Andre DeCarios Registered Massage Therapist & Carolyn Sinclair Registered Midwife & Co-Founder of Fifty-Seven

Great Discounts on Mom & Baby Gear!

*10% Off Everything In The Store!

*Buy One Get One ½ off All Bras!

Relax with a Free Mini Mom Massage Provided by RMT Andre DeCarios of PhysioPlus

(*Limited space available, so don’t be late!)

Please Help another Mom by making a donation of gently used baby clothes to The New Mom Project

Enjoy a Complimentary Cup of Tea from our Neighbour’s at David’s Tea

Plus Enter to Win Incredible Door Prizes from our Amazing Community Partners!

Babies are more than welcome to join, but strollers may have to be parked outside if it gets too busy, so please consider baby wearing. Hope to see you there!

3 Perfect Yoga Poses For New Moms - Part 3/3

In the first 2 parts of this 3 part series I discussed the benefits of yoga to new moms and the extra precautions to consider before returning to the mat. In this final piece I will share a few of my favourite yoga poses for new moms. As always, please make sure that you are feeling well and have spoken with your Doctor or Midwife about returning to exercise.

1. The Post Baby Feeding Chest Opener:

- sit in a comfortable seated position/or stand tall - gently engage your core by pulling your lower belly toward your spine, and imagine your spine growing taller - bring your hands to your head, elbow pointing forward - inhale and open your elbows, squeezing between the shoulder blades. exhale bringing the elbow back to center - repeat for 5-10 breaths

2. The Mountain Momma Posture Fix: - stand with your feet hip width apart - activate your feet by lifting then spreading your toes and grounding into the floor - engage your thigh muscles by pulling your knee cap up - align your hips over your feet - engage the core by pulling your lower belly toward your spine, and softly letting the tailbone reach toward the floor - roll the shoulders up to the ears, back and then let them slide down your back - let the palms open and face forward and “Tada”, you have mountain pose or “Tadasana” - Hold for 5 breaths

3. The Core Warrior: - step into a lunge with the feet about hip width apart - turn the front toes forward and stack your knee over your ankle - turn the back toes slightly forward keeping the back knee straight - keep the pelvis neutral by pulling your lower belly toward your spine, and performing a subtle pelvic tilt this takes the stress out of your low back - strengthen your legs by rooting your feet into the ground and imagine your feet are spreading the mat apart - Hold for 5 breaths and repeat on the other side

Remember every body’s needs are different and the above suggestions may not be appropriate for everyone. It’s always smart to check with your Doctor or Allied Health Professional (Physiotherapist, Chiropractor, Osteopath) before starting a new exercise program to make sure it’s right for you.

Hope to see you on the Mat!

-Sarah

Sarah Symmes is a registered Physiotherapist and Certified Yoga Instructor at PhysioPlus Health Group. Sarah’s unique approach focuses on breaking down poses into their components to ensure safety, body awareness and accessibility to individuals of all abilities and needs. Sarah co-instructs a Mom and Baby yoga class at PhysioPlus Monday mornings at 10 am & has a NEW Prenatal Yoga class on Thursday evenings starting April 24th 6:30pm. See our Yoga Page for full details.

Important Precautions to Consider Before Returning to the Mat - Part 2/3

In my last post I mentioned some of the awesome benefits of postnatal yoga. With all of the benefits in mind, it is also important to be aware of a few differences in what the postpartum body needs from a yoga practice, and where to be cautious.

Important Precautions to Consider Before Returning to the Mat!

1. Firstly, the hormone called “Relaxin” that helps make the pelvis more mobile and the body more flexible for pregnancy and delivery is still present after the baby is born, and especially while breastfeeding. This means you have to be more careful to not overstretch during yoga, which could lead to low back pain or injury. A postnatal yoga practice should place more emphasis on strengthening the core and muscles that support the pelvis and less on deep stretches that may place stress on the lower back.  

2. During pregnancy some Mom’s experience a “diastasis recti” which is a separation of the rectus abdominus muscle commonly described as the “six pack” muscles. Some moms describe a bulging sensation or doming of the abdominals when they contract their abs. If you have a diastasis there are specific exercise you can do to help your abdominals recover. I recommend seeing a Physiotherapist to work on this before doing any other core work, which can make this problem worse.  

3. Following a cesarian section it is important to get the “ok” from your Doctor before starting any new exercise program. In the meantime while you wait to start your yoga practice you can start with some breathing exercises that help to relax the diaphragm that has been elevated during pregnancy, and help you to relax during your busy life as a mom. Try a simple equal part diaphragmatic breath inhaling for the count of 3 sending the breath down to your belly and exhaling for the count of 3. Repeat 10 times.  

Remember every body has different needs and the above suggestions may not be appropriate for everyone. It’s always smart to check with your Doctor or Allied Health Professional (Physiotherapist, Chiropractor, Osteopath) before starting a new exercise program to make sure it’s right for you.

Hope to see you on the Mat!

-Sarah

*Stay Tuned for the Final Part of this Series "3 Perfect Postpartum Yoga Poses"

*Sarah Symmes is a registered Physiotherapist and Certified Yoga Instructor with PhysioPlus Health Group & Fifty-Seven. Sarah’s unique approach focuses on breaking down poses into their components to ensure safety, body awareness and accessibility to individuals of all abilities and needs. Sarah Co-Instructs Mom & Baby Yoga Monday mornings at 10 am & has a NEW Prenatal Yoga class on Thursday evenings starting April 24th 6:30pm. See our Yoga Page for full details.

Top 4 Reasons to Get On The Mat After Pregnancy - Part 1/3

Developing a yoga practice postpartum can have so many benefits for a new Mom’s physical & mental health.

Here are my top 4 reasons to get on the mat after pregnancy:

1) Yoga is an excellent way to connect back to yourself and your body when so much of your energy is being extended outward to your baby and family.

2) It can give you a moment to breath during times of fatigue or stress, or as you enjoy the precious moments with your little one.

3) Yoga is an amazing tool to help balance out the postural stresses exerted on your body, both during pregnancy and now in caring for your baby.

4) Lastly, yoga can be a great way to start to reconnect to your core and pelvic floor muscles, which can help decrease back and pelvic pain.

Remember every body has different needs and the above suggestions may not be appropriate for everyone. It’s always smart to check with your Doctor or Allied Health Professional (Physiotherapist, Chiropractor, Osteopath) before starting a new exercise program to make sure it’s right for you.

Hope to see you on the Mat!

-Sarah

*Stay Tuned for Part 2 "Precautions to Consider Before Returning to the Mat" - April 7th 

*Sarah Symmes is a registered Physiotherapist and Certified Yoga Instructor with PhysioPlus Health Group & Fifty-Seven. Sarah’s unique approach focuses on breaking down poses into their components to ensure safety, body awareness and accessibility to individuals of all abilities and needs. Sarah Co-Instructs Mom & Baby Yoga Monday mornings at 10 am & has a NEW Prenatal Yoga class on Thursday evenings starting April 24th 6:30pm. See our Yoga Page for full details.

3 Part Series: Tips for Mom Before Returning to the Mat

Stay tuned for our 3 part series on Tips for Mom Before Returning to the Mat, by Physiotherapist & Certified Yoga Instructor Sarah Symmes.

Part 1: April 2nd, Part 2: April 7th & Part 3: April 14th

Sarah’s unique approach to Yoga focuses on breaking down poses into their components to ensure safety, body awareness and accessibility to individuals of all abilities and needs. This is especially important when returning to exercise after having a baby.

Sarah Co-Instructs Mom & Baby Yoga Monday mornings at 10 am & has a NEW Prenatal Yoga class on Thursday evenings starting April 24th 6:30pm. See our Yoga Page for full details.