Energy Balls and So Much More
As folks working in the birth world, in a caregiving role, you must replenish your own emotional reserves, to have something to give to others. Replenishing yourself lets you have the stores of compassion to help draw on in order to help others.
To replenish those stores, a person can include self-care, exercise, breath work, body manipulation but especially high on that list, should be nutrition on how we nurture our bodies. Typically I don’t like to use the word should but in this case, I think it’s appropriate. Because we ALL should be choosing foods that nourish our bodies and replenish our stores, but what are those foods?
For each person, it is different but on a general whole, I think we can all say candy, although tasty and energy producing for a short period of time, doesn’t really nourish our bodies. Here I am going to suggest a quick and easy recipe that provides nourishment and energy without a crash later (like candy can cause). I encourage you to find out what the food looks like for you that helps you feel satisfied and full. Is it a warm soup? Is it a particular snack or a whole meal where you can feel like your body is getting the attention it deserves?
Below I have written out a recipe from Jazz’s Jam for a delicious lactation ball. Not lactating? No problem! It can also be used like energy balls or protein balls. This ball is also packed with nutrition to help give you the boost of energy on the go, or the substance needed to keep going until you can dive into that meal you know will nourish your body even more. What makes this recipe one for lactating folks? Nothing in particular, it’s a nutritionally dense and quick item for busy folks.
Lactation Bites
Ingredients:
½ cup dry old-fashioned oats
½ cup dry quick oats
⅔ cup coconut flakes
⅔ cup natural peanut butter
½ cup ground flax seed
½ cup dark chocolate chips
¼ cup honey
1tsp vanilla
1 TBSP chia seeds
3-4 dash of ground cinnamon
Slowly combine all ingredients until mixed together. Put in the refrigerator for 10 minutes to harden a little (makes it a little less sticky to work with) and then roll into bite-sized balls. Refrigerate in an airtight container to store.
Nutritional benefits of these ingredients are as follows (some you may already know, and some may not).
Oats: Old Fashioned Oats stay fresher longer while quick oats don’t hold their texture as well because they are thinner. Before oats are processed, they are known as groats, which is simply whole-grain oat kernel with the tough outside hull removed. What a fun name! Oats have fiber which will not only help you stay fuller longer but will also help with your bowel movements. Either kind of oat will bring you roughly the same nutritional value.
Peanut butter: Apparently created in 1906 for people without teeth per Eat This Not That article. interesting! PB provides protein, fullness, and some healthy fat: mono and polyunsaturated. When searching for the right peanut butter, look for the natural kind. I know it can be slightly annoying having to mix the oil and PB back together but it’s worth it. Many brands of PB will add in sugar or high fructose corn syrup to keep the product from separating, adding extra empty calories (no nutritional benefit).
Honey: This is added for sweetness, a glue-like consistency to help keep the balls together and for antioxidants to reduce free radicals and help prevent diseases. If you can use locally sourced honey, it will help with seasonal allergies.
Chia seeds: Mild, nutty flavor. Chia means “strength” in ancient Mayan and can be used as an egg replacement in many vegetarian and vegan dishes. Chia is a seed from a plant that houses protein, fiber, omega-3, and antioxidants and is an amazing source of fiber, both soluble and insoluble fiber. Best-known plant source for omega-3s, they also serve as prebiotics which helps maintain healthy bacteria in the intestines.
Flaxseed: Full of fiber, omega-3, and antioxidants, your body absorbs more when in powder form vs the seed form. The nutritional differences between ground flaxseed (grinding the whole flaxseed) and flaxseed meal, the bi-product of producing flaxseed oil, are small. Don’t forget to check the brand, some need to be refrigerated. There isn’t much research done on the effects of it while pregnant or breastfeeding. Pro tip: If you want to make a lavender tincture like an eye pillow, using flaxseed will help increase the bulk (i.e. weight) and also help absorb temperature.
Coconut flakes: Adds sweetness and texture. The difference in flakes vs shredded is obviously the size, and flakes often come unsweetened; for shredded you have to look for unsweetened.
Heavier in fats, they will leave you feeling fuller longer. Most of the fat is saturated fat, made up of medium chain triglycerides or MCT, that are easily digested.
Chocolate chips: This tastiness can be replaced with dried fruit like dried cherries, cranberries, or raisins depending on preference. Dark chocolate has the benefits of antioxidants. They also make vegan chocolate chips for those that are vegan or dairy free.
There are possible extras to play around with in this recipe.
Protein powder: For extra protein, you can add in one scoop. It does make them a little drier so they should be eaten within the first couple of days. If making for vegan or dairy-free folks, there are options!
Syrup instead of honey: All it is is sugary sap from a maple tree. Recommended to find real maple syrup, some brands don’t have any syrup in them at all but rather high fructose corn syrup along with other ingredients that don’t provide nutritional value. Store in a cool dry place after opening.
Hemp hearts: Inner soft part of a seed from the Cannabis Stavia, despite sharing the same mother plant, there is no THC or CBD. It’s a powerhouse of a seed filled with protein, omega-3s, and fiber. Could you use one or the other, hemp hearts or chia seeds in a dish? Yep, or use both. A serving size is 3 tablespoons, which gives you more protein than in one egg. High in folate and B6, naturally occurring folate will help those in pregnancy with their iron intake.
Bee pollen: A mix of pollen, nectar, enzymes, honey, wax, and bee secretions. Fun fact depending on the season and location, it will contain different amounts of protein and different kinds of antioxidants. Not for lactating folks or people with bee or pollen allergies due to a lack of research. Consider it like an herb and take it in small amounts. All in all, not a lot of research has been done, so it could be another fad thing but we do know that it is nutrition for human consumption.
I encourage you to play around with any recipe, add to it, substitute some things, and pass them out. Your coworkers, the hospital staff, your hungry kids or partner (great for those that are hangry!, your clients, your friends and neighbors, and anybody with taste buds will be sure to enjoy these quick and easy balls.