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Jessica Jennings
Welcome Mama!
I know youre busy so thank you for downloading my eBook!
The fact that youre reading this means you feel you want to move toward healthier foods, and you want
to prioritize your own health and wellbeing - and your familys.
You might be looking for a way to nourish yourself without having to spend hours in the kitchen... or your
maybe youve noticed your body never quite got back to what it was before baby.
Here is my gift to you mama. 10 recipes that are my top go-to foods that I discovered I could do easily
and quickly... that leave me feeling satisfied... and if not with Halle Berrys body, at least a body that feels
good to be in.
If you already are a good cook, you might just roll your eyes at how simple all these are.
If not, you might just want to get down on your knees and thank me. However, a quick email will be fine!
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
Table of Contents
Where Im Coming From.......................................................................................................................6-8
But I have no time!.............................................................................................................................................9-10
Ok, how much prep time will I have to do?....................................................................................................11
Are these recipes complicated?......................................................................................................................11
What about protein?.........................................................................................................................................12
Why arent dairy and wheat included in these recipes?..............................................................................13
Jessica, do you ever eat food from a package?..........................................................................................14
What about snacks?..........................................................................................................................................15
What if my digestion isnt so great?.................................................................................................................16
What if I need more than a green smoothie for breakfast?.........................................................................16
What about snacks for my kids?.......................................................................................................................17
Whats so great about raw food?....................................................................................................................18
Sounds like a lot of work....................................................................................................................................19
OK, so what are the basic principles were going by here?.........................................................................20-21
But I suck in the kitchen......................................................................................................................................22
Be aware of nature - inside and out - and eat to find balance...................................................................22
Turmeric Rice (brown rice, White Basmati, Quinoa or just about any other grain)....................................25-26
Raw Bars..............................................................................................................................................................35-36
Strawberry Chia Pudding...................................................................................................................................37
Green Smoothie..................................................................................................................................................38-39
Butternut Squash and Sweet Potato Soup......................................................................................................40
BONUS
Food Basic 5: For The Little Ones
Green Pancakes.................................................................................................................................................41-42
Green Muffins......................................................................................................................................................43
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
In Ayurveda, all health or ease (and its opposite, dis-ease) begins in the digestive tract.
From mouth to anus is this central canal, where through the magic of digestive enzymes, we take in the
outer world.
Ayurveda is not just about the what, but also about the how, the when, and even the why of eating.
We start from remembering that besides nutrients, we get prana - or life force energy - from our food.
To understand how to get more prana from our food, my Living Ayurveda teacher Cate Stillman puts it
this way: theres smart food, dumb food, and dead food.
Smart food is from the earth; it contains the intelligence of nature.
Smart foods are raw or lightly steamed veggies;
fruits; meat and eggs that come from a local,
humane farm; minimally processed grains; and
raw, unsalted seeds and nuts.
Dumb food once had natures intelligence, or
prana, but got processed, frozen, canned, or
otherwise deranged until it was barely
recognizable as food by the body: ie, Annies
Frozen veggie lasagna, or a turkey sandwich.
Dead food never had it and never will: protein
bars made with soy protein isolate and other
ingredients unidentifiable by the body, white flour healthy chips, even organic Mac n cheese you get
the point.
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
Smart food will provide your body with fast access to the nourishment you need, without taking too much
energy.
Smart food will leave you feeling good physically, emotionally and mentally.
Smart food is food that you have put together with your own hands or someone elses loving hands, with
positive energy moving from heart to fingers to food.
Smart food goes bad when you leave it out, because it still has its own enzymes intact, which help our
bodies easily break it down and utilize the nutrients
within.
Smart food has been around on earth for at least 5,000
years.
Smart food will wake up the intelligence of your cells
and your healthy cravings.
Smart food will provide your body with easy access to
the nourishment you need.
Smart food will leave you feeling good physically,
emotionally and mentally.
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
Try it for 30 days (theres a great Ted Talk on how you can do anything for 30 days). If it helps you:
- live to your full potential
- set a great example for your growing child(ren)
- get to and stay at your optimal weight more easily
- feel super good about what youre eating
- have more energy and vitality every day
...then wasnt it worth a little prep time each week?
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Eventually it will be the easiest thing in the world. Youll wonder how you managed to run to grocery
stores and restaurants all the time.
Basically, its 5 simple food basics: grains, veggie-based meals, treats, drinkable meals, and breakfast.
Each category contains one or more of my go-to recipes, which are really less like recipes and more like a
basic understanding of what makes a muffin a muffin; what makes a smoothie taste good; what you
need to include in your salad to help it feel hearty.
Each recipe comes with:
Some general info (the why)
Instructions (the how)
Lots of ideas for variations, depending
- what you have in your fridge
- whats in season
- whether youve been feeling warm or cold
- whether youre eating it or your child is
- what you feel like
My intention is for you to follow these recipes, and then
throw them away. I want you to know what makes a
good tasting bar, smoothie, or muffin and then play!
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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7) You will find that the more dark greens you eat, the less protein you need. You are providing the body
with amino acids, the building blocks it uses to make protein. If youre worried, spinach contains the
most protein of any dark green leaf.
8) Avoid inflammation-increasing foods like wheat, dairy, and processed foods. Some doctors now
believe that inflammation leads to many diseases we deal with today. Remember, processed sugar
has only been around for 200 years, compared to a few hundred thousand. Our bodies still see it as a
foreign, toxic object, and thus does not assimilate it easily.
9) Only eat when youre hungry. Thats when we have digestive enzymes to break down the food.
Otherwise it just sits there and gets in the way.
10) Find real comfort through your food. Is it cold out? Make something warm. Feeling heavy? Eat light
all day. Preparing for a feast? Drink your meals.
The dandelion leaves in your backyard have more prana than kale from the Farmers Market.
Kale from the Farmers Market has more prana than organic kale shipped to the grocery store.
Organic grocery store veggies have more prana than frozen veggies.
Frozen veggies have more prana than canned.
Canned veggies have more prana than candy. Maybe.
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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Amazon.com or wherever
Farmers Market (or Whole Foods somewhere for local, organic produce)
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Trader Joes
Whole Foods
3 grains from bulk section (start with brown rice, basmati rice, quinoa)
Spices: turmeric; cinnamon; nutmeg and clove or Pumpkin Pie Spice
Himalayan pink salt or sea salt
Braggs Liquid Aminos (tastes like soy sauce but its healthy)
Sweet White Miso or Light Miso
toasted sesame oil and flax oil
sesame seeds, chia seeds and flax seeds
whatever proteins you like: chicken, tofu, fish, beans
big jar of organic, extra virgin, really good coconut oil
organic raisins
some other organic dried fruit - cherries, apricots etc.
organic oats from bulk section
cinnamon, nutmeg and cloves or Pumpkin Pie Spice
rice flour (brown, white, whatever)
raw sugar or coconut sugar
organic vanilla extract
free range/organic chicken broth or rapunzel cubes
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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Go to www.amazon.com and look for stainless steel rice cooker. If it doesnt say, its probably non-stick. If
you dig in for rice daily, soon the non-stick will scratch and youll wonder each time you eat if you are
ingesting carcinogens. On an energetic level, feeling unsafe with your food can greatly interfere with
your bodys ability to receive nourishment from your food! So buy stainless steel. Its really not that hard to
clean.
Then buy some Himalayan pink salt and some organic Turmeric. According to Ayurveda, Turmeric is antibacterial, anti-viral, and anti-inflammatory. Its why all India food is yellow and can greatly support your
health.
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Other options:
- add fresh herbs from the Farmers Market like basil, dill, mint, or parsley
- add honey or agave or even raw sugar and your kids might just like it
- add 1 teaspoon Dijon mustard - it helps emulsify the oil
- skip the oil and vinegar and do 3 tablespoons broth, chia/flax seeds, chile powders, cumin, and salt. Allow to
stand until the chia seeds start to thicken the dressing.
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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Boil water for pasta and follow directions on package (glutenfree pasta takes around 15 minutes to cook).
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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Rub coconut oil on pan. Place pasty ingredients on pan. Place saran wrap on top and roll it out with
rolling pin or wine bottle. I roll to a little less than inch. Keep in fridge - I like to wrap them individually so
they hold their shape and theyre portable.
If your kid has already had too many Cliff Kid bars to like this raw
concoction, try the baked version:
- Blend 1-1/2 c oats, 1/2 c nuts, 1/4 c seeds (chia, sunflower, pepitas),
1 t cinnamon, and salt in blender; put in bowl.
- Blend 1/2 c soaked dates, 1 egg, banana, 1 c almond milk, 1 t vanilla
(optional 1 T maple syrup & 1 T coconut oil).
- Stir together and add nuts, raisins, and/or coconut for taste and
texture.
- Put in oiled pan, bake 30 min at 350.
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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Optional add-ins:
- add soaked almonds for protein (soak overnight and slip off the skin)
- add a few Medjool dates (Trader Joes) to make it super yummy and sweet
- add lemon or lime to alkalinize your blood
- add a chunk of a ripe avocado for a super smooth, satiating smoothie
- if you want to make sure youre getting ALL the nutrients you need for the day in just one smoothie, add
the living food supplement VitaForce. Its got all your vitamins, minerals, and extras like spirulina, still in
whole food form, all in one raw little scoop. You can order it on Amazon.
Here is the smoothie mixture Ive been enjoying lately:
1 organic apple (from my local farmers market)
2 big handfuls of organic kale (or spinach or chard or
dandelion greens or arugula from farmers market)
2 dates (soaked and pitted)
2 C water
1/4 avocado (from the tree next door)
1 scoop VitaForce (from Grassroots in Pasadena)
celery
ginger if its cold, cucumber if its warm
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Green Muffins
Sometimes you need something for your kids to grab on the
go. On those mornings, Ill put some scrambled eggs and one
of these on a paper plate and were off.
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So thats it!
Now you have some basic principles for grains, veggies, treats, drinkable meals, and breakfasts.
Once you have them down, start playing. Experiment with ingredients. Use whatevers in your fridge.
As long as this week is slightly better than last week, pat yourself on the back. If not, each day is an
opportunity to start fresh.
Nourish yourself first. Your family will follow. Maybe not right away, and maybe never 100%, but they WILL
benefit when you take care of yourself. In many ways.
If you are asking yourself:
What if I want to learn more?
What if I want to eat healthier, but I just cant seem to make it happen (too busy, too poor, too in love with
unhealthy foods)?
Please know we need help to change these deeply ingrained ways of thinking.
I needed to take courses, think about what food habits I wanted to give up and add in, get a wellness
coach, finally start making changes, backslide and forget everything, get help from my team, take baby
steps, until I finally felt like I was beginning to see real changes.
When it comes to co-creating a lifestyle, feminine energy = power, meaning youll need to be:
- relational
- receptive
- reversible
In other words, get support, listen to your body, and be willing to change course if something isnt working.
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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Next steps...
Feeling a bit overwhelmed and lost?
I would love to help. As a Lifestyle Educator, I have worked with women at every stage of the childbirth
journey - trying, pregnancy, post-partum, and working mom with kids.
I believe no matter where you are on your path, with a little help and guidance you can make a few
changes that will affect you and your family for life.
Email me at jessica@mayoga.com and well set up a free 30 minute strategy session on the phone.
Well go over next steps, and I will share with you what I found works to get healthy, energizing food into
my body and into my familys.
I also want to hear what the biggest challenge is for you in getting where you want to be with food money? time? motivation? and see if I can offer some ways to help you make the change you want
anyway.
Finally, Ill share with you my wellness coaching programs for wherever you are in your journey, to help you
uplevel your MA kitchen practices for more energy, better sleep, a stronger immune system
and greater Vital
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About Jessica
Jessica Jennings, MS, ERYT, RPYT founded Ma Yoga for
Pregnancy, Motherhood & Beyond to becoming the
fulfilled, healthy, and energized mama you were meant
to be. She is a trained doula, certified in therapeutic,
alignment-based yoga, and a Mama Wellness Coach.
As a Lifestyle Educator in the Kaiser Permanente Hospital
Ob/Gyn department, Jessica developed and ran a group
visit and yoga wellness program for six years. She
discovered that just a little bit of lifestyle guidance could
make the difference between isolation, exhaustion, and
getting sick a lot, and better sleep, more energy, and a completely different attitude about life.
We tend to think of mothering as taking care of others. Let this year also be about giving birth to
our Divine Self, excited by our life's purpose, uplifting the planet by sharing whats moving through
us, and giving our children a model for becoming their authentic selves.
- Barbara Marx Hubbard, Awakening Planetary Motherhood
If you liked this book, Id so appreciate if you would share this link with friends, on fb, and twitter!
http://www.mayoga.com/10-recipes - or, just send them to www.MaYoga.com!
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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Blessings on your journey to experiencing the nurturing power and wisdom of the feminine, or Ma.
2014 Jessica Jennings and Ma Yoga for Pregnancy, Motherhood & Beyond - jessica@MaYoga.com
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