HAWAII ISSUE 2015
BREASTFEEDING TIPS P.7 BIG ISLAND BEES P.11
C NTENTS 1 RAWNOLA Discover your new favorite snack for you and your family with this amazingly simple granola recipe. And it is fully raw!
4 FACE SCRUB Soften your skin by these delicious homemade face scrubs. You probably have most of the ingredients just sitting in your pantry waiting to be used.
5 SUP YOGA The islands of Hawaii offer amazing calm, crystal clear water for your serene meditative senses. Try yoga on the water!
7 BREASTFEEDING TIPS Ellen Fisher offers her tips on how to mkae your breastfeeding experience more beneficial and better for you and your baby.
11 BIG ISLAND BEES Hop on over to the Big Island to try some of their yummy honey in their sustainable, natural harvest.
RAWNOLA RECIPIE This chewy granola will be your staple cereal, the go-to snack for the kids, and the easiest , healthiest treat in your pantry.
WHAT YOU WILL NEED:
10 MEDJOOL DATES 1/2 CUP RAW OATS 1/2 CUP SHREDDED COCONUT
THROW IT ALL IN. PROCESS TILL CLUMPY AND CHEWY
FACE SCRUBS Do yourself a favor and smooth out your skin with one of these amazing scrubs. And the best part of all, is that these can be done at home with all the ingredients straight from your kitchen!
ALMOND MILK SCRUB
1/2 cup of finely ground almond meal 1 /2 cup of finely ground oats Enough water for one serving
1 cup of fresh oats 1 cup of baking soda
2-3 TBS of cocoa 2 TBS of ground coffee 1 cup of raw sugar 1/2 cup of coconut oil
(makes 7-8 servings)
(makes 7-8 servings)
(makes 10-12 servings)
Scrub gently on the face to leave for 2-3 minutes. Wash with warm water.
Mix with warm water, and let it expand for 5 minutes. Use on skin and leave it for 10 minutes. Wash with cold water to close up pores.
BROWN SUGAR SCRUB
1 TBS of raw honey 3-5 drops of fresh lemon juice 1 TBS of ultra-fine baking sugar
1 ripe organic peach 1/2 TBS of coconut oil .5 TBS of raw honey (warm up first) 1 TBS of brown sugar
1 cup of brown sugar 1/3 cup of olive oil 2 TBS of honey
Mix all the ingredients and massage well into the face. Try not to itch as you keep in on your face for at least 5 minutes. Rinse with warm water.
Blend up in a processor or blender. Scrub on face (apply more sugar if needed) and leave for 5 minutes. Rinse with warm wash cloth.
Mix it all together and scrub in a circular motion on face and neck. Wash after 5-7 minutes. You can even package it up and send of as a gift!
(makes 1 serving)
(makes 1 serving)
Use 2 TBS on face and leave on for 3-5 minutes. Tastes good, and you can use this for cellulite!
(makes 6 servings)
TRYING SUP YOGA â&#x20AC;&#x153;The most serene feeling is laying on
IT IS MORE CALM The sensation of floating on the water calms the central nervous system. It helps alleviate the feeling of having the weight on your shoulders.
my back with my hands in the water and my heart openâ&#x20AC;?
REFINE YOUR PRACTICE When you are on a balance board, your body tells you what where to correct the weight distribution in your body. For example, when in downward facing dog, the stand-up paddleboard will tell you if you are placing more weight on one side more than the other. BECOME STRONGER You are placed on one line of balance. The core (abdominals, back, & obliques) will stay engaged during every pose. Don't be surprised if you are extra sore after your first class! IT'S FUN! It's well-known that novelty is important in exercise regimens in order to stay motivated and happy. According to the National Institute of Health, "Mixing it up also helps to reduce boredom and cut your risk of injury." There are many different types of yoga, but it's still easy to fall into a rut. Trying paddleboard yoga will keep you on your toes. BREATH The sounds of the water lapping on your board will help you connect to your breath. IT'S SCARY! The very real possibility of falling into the water provides adrenaline to your workout to keep you motivated and focused.
TIPS FOR SUCCESSFUL BREASTFEEDING ELLEN FISHER
Breastfeeding is a supply and demand relationship. The more your baby sucks at your breast with a good latch, the more milk your body will produce. If your baby is given formula, he or she will not suck at your breast as often, which will inevitably decrease your milk supply.
Choosing where and how you will give birth is one of the most important preparations you can make for a good breastfeeding experience.
HYDRATE Drink copious amounts of water and get your hands on as much hydrating food/ drink as you can. Fresh coconut water, watermelon and/or watermelon juice and lots of green smoothies are wonderful ways to stay hydrated.
Ina May Gaskin
EAT HEALTHY PLANT FOODS IN ABUNDANCE One is much more likely to be able to produce enough breastmilk for their child if they eat healthily. Eat fruits and vegetables in abundance. It is very important to eat enough calories to sustain yourself. Your body is burning extra calories making breastmilk for your baby, so remember to eat, girl! Most sources say a breastfeeding mother needs an extra 400-500 calories a day to sustain themselves. High calorie whole plant foods (like ripe spotty bananas, mangos, dates, potatoes, yams, rice, and quinoa, plus some avocado, coconut meat, hemp seeds, etc) will help you feel your best even with the sleepless nights. And don’t forget the veggies! I personally love eating mostly raw and thrive best this way. So when I make a smoothie I fill it to the brim with high calorie ripe fruits and greens. And when I feel like eating some cooked food I go for a couple pounds of boiled sweet potatoes or load it up on the brown rice pasta. No calorie restriction for me! Thank you, whole foods vegan lifestyle for the abundance factor.
GO TO BREAST FEEDING SUPPORT GROUPS One is much more likely to be able to produce enough breastmilk for their child if they eat healthily. Eat fruits and vegetables in abundance. It is very important to eat enough calories to sustain yourself. Your body is burning extra calories making breastmilk for your baby, so remember to eat, girl! Most sources say a breastfeeding mother needs an extra 400-500 calories a day to sustain themselves. High calorie whole plant foods (like ripe spotty bananas, mangos, dates, potatoes, yams, rice, and quinoa, plus some avocado, coconut meat, hemp seeds, etc) will help you feel your best even with the sleepless nights. And don’t forget the veggies! I personally love eating mostly raw and thrive best this way. So when I make a smoothie I fill it to the brim with high calorie ripe fruits and greens. And when I feel like eating some cooked food I go for a couple pounds of boiled sweet potatoes or load it up on the brown rice pasta. No calorie restriction for me! Thank you, whole foods vegan lifestyle for the abundance factor.
GET COMFORTABLE Your comfort is key in having a good let down. I totally recommend getting a Boppy pillow, which is a comfy pillow-like contraption that helps you hold the baby up while you breastfeed. Also have your midwife or lactation consultant show you how to nurse lying down. That way you can stay off your bottom as much as possible while your body is physically healing from birth. Wear comfy loose clothing and avoid bras as much as possible. Now is the time to let it all hang out, literally. It is especially beneficial in the first month or so to wear loose organic cotton clothing with no bras so that any oversupply and letdown can soak up in your shirt. Letting the milk flow out onto your loose shirt instead of holding it in with tight bras is one way to help prevent mastitis, a painful infection of the breast tissue. If you do go out for a long period of time and want to wear a bra, wear a cotton bra with nursing pads. Organic cotton washable nursing pads are much softer than the disposable kind. Your breasts will thank you. And since I brought up mastitis, it is best to be aware and detect mastitis as it creeps up before it becomes a full blown infection. If you catch it in time and take good care of yourself, you will help prevent the need for going to the hospital. Firstly, eat healthy so your immune system can fight it off your breasts and leave them on on for thirty minutes at a time. I swear it helps! I also found the Wish Garden brand tincture “Happy Ducts” to really help as well. If symptoms do not disappear or lessen within a day or two after these methods, contact your midwife or doctor to take further action. But even before then, it is a good idea to contact your practitioner at the first sight of mastitis to get more insight.
BE CONFIDENT IN YOUR BODY’S ABILITY TO NURSE YOUR CHILD
HIRE A LACTATION CONSULTANT as soon as baby is born. Don’t wait longer than three or four days because the beginning is the most important in establishing your milk supply. It is so worth the $100-$150 for a knowledgeable, licensed and experienced mother to come to your home and guide you and baby through learning how to breastfeed. I cannot express just how glad I am that I hired a lactation consultant to give me tips and encourage
me when I was a new mom. She will check to see if your baby’s latch is correct, and guide you to help correct your baby’s latch if he is having trouble. She will give you tips on how to stimulate milk flow. She will encourage you and help you to stay calm and trust in the journey and process of learning how to breastfeed.
Throughout your day, and especially when you are breastfeeding, repeat to yourself over and over positive mantras which will relax you and give you confidence. Phrases like, “My body has just the right amount of milk for my child.” “Milk is flowing out of my breasts while I nurse my baby.” “I am healthy. I am whole. I am present. I am a breastfeeding goddess.” It might sound silly to consider encouraging yourself in this way, but it really helps! This is because STRESS is extremely detrimental for good milk flow. When a mother is stressed out, worrying about her ability to feed her child, it clamps up her whole body-including the flow of her milk. I learned this lesson when Elvis was just a week old. I vividly remember attempting to breastfeed Elvis for a good hour in the middle of the night in the living room (so I could turn the light on and see what I was doing because I was having so much trouble figuring it out), while my husband Andrew was asleep in bed. Elvis was fussing and crying because he couldn’t get a good latch and even when he was finally able to latch on, no milk was flowing out. I began to cry for many reasons. But mainly I was worried about being able to produce enough milk for Elvis because
of this experience I just described. And I was stressed out and beyond exhausted from this experience of being a new mom. So I decided to call my midwife. Yes, I called her in the middle of the night. That is one of the many perks of having a midwife/home birth. My midwife was there for me 24/7. She advised me to call her anytime I needed her, and I am SO grateful for her words of wisdom, support and love. She listened to me cry on the phone and then replied to me calmly with, “Ellen, you are perfectly healthy and have plenty of milk for your child. But stressing about it prevents your milk from flowing. Take a few deep breaths and know that you CAN do this. Drink some water and relax” And sure enough within 30 seconds of her telling me this, my milk began to flow. And I mean flow like Niagara Falls flow. Ok, I’m exaggerating but you get the picture. Baby Elvis became a happy camper to say the least. As you relax and stay low stress, your milk will flow easier and more freely. This tip is especially crucial in the first few months as you build a good supply. The better your milk flows, the happier your baby will be to suck at the breast. And as I said before, the more your baby sucks at your breast the more milk your body will know to supply.
E S 14
In 1972, Garnett Puett’s family started beekeeping with a few hives in Kealakekua, H awa i i . After decades of beekeeping, Garnett, the family’s 4th generation beekeeper, is now taking care of 3,800 hives and home to 190 million bees. The family founded Big Island Bees in 2004 to market some of the world’s finest single-floral, artisanal honey. Big Island Bees offers pure and organic single blossom Hawaiian honeys, produced from rare Hawaiian blossoms grown on different parts of the island at different times of the year. The hives are moved around the island based on the blooming season of each of the blossoms. Accordingly, each honey has a different color, taste, and texture. In Culinary Trends Magazine, Eliza Ward, co-owner of ChefShop.com said, “All the more rare, only certain locations around the world have the ability to produce honeys derived from bees fed off a single floral type.”
The three varieties of honey are made from the Ohia Lehua Blossom, Wilelaiki Blossom, and Macadamia Nut Blossom. The Ohia Lehua blossom is endemic to Hawaii, while the Wilelaiki blossom, which means Christmasberry in Hawaiian, was introduced to Hawaii from Brazil. And Hawaii is one of the world’s few locations where Macadamia trees are grown. “The husband and wife team of Garnett and Whendi view each jar of pure honey as a beautiful, artfully crafted work of art and their passion for their product is evident in every spoonful”, says Tim Mar, co-owner of Chefshop.com. Beautiful packaging add further sophistication and elegance to their artistic product, and attract many customers locally and internationally, especially in Hong Kong, Taiwan, and Japan. Their business continues to grow as the company was recognized by the U.S. Department of Commerce with an Export Achievement Certificate in 2008 and also won Hawaii Business Magazine’s “SmallBiz Success” Awards in 2009. Big Island Bees products can be found in local stores, farmers’ markets and online. International shipping can be arranged upon request.
VISIT US IN HAWAII When you visit our museum and tasting room in Hawaii, you will enter the world of bees and beekeeping. Take a tour and explore actual hives with our beekeeper to learn where the queen resides, how the hive is organized, and what makes bees so special and interesting. You will also view tools, pictures, and displays to learn about the history of beekeeping and honey production. And, enjoy free sampling of our delicious, raw, single-floral, organic honeys while you explore.
MUSEUM Free admission, daily from 10 am to 4 pm, with no reservations required. View beekeeping artifacts, learn about the history of beekeeping, and taste Hawaiian honey at our sampling station.
We also offer a free Beekeeping Tour Monday-Friday at 10:00 am and 1:00 pm (weather permitting). You can explore actual hives with our beekeeper and learn where the queen resides, how the hive is organized, and what makes bees so special and interesting.
WHEN YOU VISIT We look forward to seeing you soon! Make a day of it when you come to Big Island Bees by visiting some of the other notable sites nearby. These include Kealakekua Bay, where Captain Cook first stepped foot onto the island of Hawaii, an ancient heiau (temple), Pu’uhonua O Honaunau National Historical Park, the Greenwell Kona Coffee Farms, and Amy B.H. Greenwell Ethnobotanical Garden.
MUSEUM DIRECTION & HOURS We look forward to seeing you soon! Make a day of it when you come to Big Island Bees by visiting some of the other notable sites nearby. These include Kealakekua Bay, where Captain Cook first stepped foot onto the island of Hawaii, an ancient heiau (temple), Pu’uhonua O Honaunau National Historical Park, the Greenwell Kona Coffee Farms, and Amy B.H. Greenwell Ethnobotanical Garden.