Episode 40 - Goodness Me!

New Book Launch, Postpartum Health & Vitamin D


Janet has been working on a project over the summer – the revision of Discover the Power of Food! As Emily says, it’s a very brief summary of Janet’s life’s work. 48 pages were added, text is easier to read, many more beautiful photos and just overall a more inviting book. Over 1000 edits were made and it is now available to purchase! You can purchase it at any Goodness Me! Location or at GoodnessMe.ca

First Segment: Trending Topics

Emily and Janet discuss an always trending topic which is postpartum health. Thankfully, postpartum health is a not so distant memory for Emily. She looks at the most important aspects to postpartum health which she lists as physical, mental/emotional state, and sleep.

Physical Tips

  • Rest as much as you can
  • Take regular baths – especially in the first week
  • Take homeopathic medicine Arnica – helps reduce swelling, pain, aches, etc.
  • Pelvic floor therapy – a little bit later down the road, but it can be very helpful
  • Take short walks by yourself – gives you space and also allows you to get some physical activity
  • Get enough protein – you’re no longer just feeding yourself, and also have to use protein to repair a lot of broken tissue

Metal / Emotional Tips

  • Deep breathing – you’re tired but have a lot of adrenaline, this exercise helps to calm the body down
  • Body scans – relaxing and thinking about every body part from your feet to your head
  • Having someone to talk to that always understands – sometimes you just need somebody to hear you out
  • Oat straw and red raspberry tea – really good for the nervous system, keeping calm, hormone balance, and emotions

Sleep Tips

  • Do what you can to get enough sleep
  • Don’t be afraid to break the so-called rules – allow the baby to sleep with you, kick your significant other out of bed so you can get a good rest, etc.
  • Ask for help
  • Be firm about sleeping in

When Janet was a new mom, she was appreciative of her stay at the hospital due to the fact there were many individuals to help with her questions. But sadly, the hospital is a difficult place to catch up on some needed sleep. Janet also reflects on how much has changed since she was a new mom, her different practices, and tips that will help make a new mom’s life easier.

Second Segment: Questions from Listeners

Question #1

Jill asks, “Hi Janet & Emily!! Love listening and look forward to the new episode every week!! I was recently listening to the episode about vitamin D and getting tested to see your levels and it was mentioned how many iu’s to take if your deficient in the vitamin. But how many iu’s should I be giving my children during the flu/winter months? And also a normal healthy adult that’s not deficient? Also, I’m not sure if Emily has added this to the podcast notes before but I would love her recipe of her “ninja turtle soup”....that will be a hit with my kids!”

Emily Says:

  • The recommended dose for children is 400 IU’s
  • It’s hard to remember to give your kids a dose of Vitamin D everyday
  • Keep 1000 IU drops on hand – you can give your kids this every few days missed to make up for it

Janet Says:

  • The normal adult is deficient in Vitamin D
  • It’s important to get tested – because Vitamin D is not just based off exposure
  • Health Canada recommends 1000 IU’s but maybe even go up to 2000 IU’s in the winter months

Question #2

Dennis asks,”Hi Janet and Emily episode (38) mentions your Vitamin D should be between 125 and 175. Whereas all the U. S. information I read in various newsletters say a minimum of 30 ng/dl and 50 to 80 ng/dl is optimal. Ng/dl sounds to me that it is metric value but since you are quoting a much higher number it must be the non-metric system. Can you explain? Also, can you just walk into a blood testing office and say you want your Vitamin D tested without having to get the doctor to request it. And, will the results be sent to you without going to the doctor's office? After all I'm paying for it so it should be my information.”

Janet Says:

  • In Episode 38 – Vitamin D was measured the Canadian way, so the American figures are different
  • You should be able to walk into a lab and get your Vitamin D tested – it usually costs between $35-$45
  • If you go to life lab, you can get your results online after 24hrs
  • If your Vitamin D levels are very low, increase your intake and test it again in a few months and see if it’s improved

What’s For Dinner
Creamed Turkey or Chicken         serves 6-8

Creamed turkey is a family favourite, one that we make with leftovers the day after Christmas, on Easter Monday, and any other time we roast a turkey…which, in my opinion, is not often enough. Certain family members think this is ample reason to have turkey more often. You can make this with leftover roast chicken, too.

  • 1 large onion, chopped
  • 4 stalks celery, with leaves, chopped
  • 2 Tbsp butter, ghee, or rendered turkey fat
  • 2 cups turkey stock or leftover gravy, or meat drippings diluted with water to make 1 or 2 cups
  • 2 cups Edensoy unsweetened or half and half (10% cream) or whole milk
  • 4 cups cooked turkey, cut in 1 or 1 1/2 inch chunks
  • 2 tsp thyme
  • 1 Tbsp fresh sage or 1 tsp dried sage
  • ½ tsp unrefined salt, or to taste (more if unsalted stock or gravy is used)
  • 1/8 tsp cayenne
  • 1 cup frozen peas or green beans
  • 1/2 cup water or stock (cooled)
  • 2 Tbsp arrowroot flour or arrowroot starch
  • 1 cup fresh parsley, minced
  1. In a large saucepan, sauté the onions and celery in the butter, ghee, or rendered turkey fat till soft.
  2. Add turkey stock or gravy, and simmer briefly. Slowly add your milk of choice, while stirring.
  3. Over medium heat, bring it to a simmer. Add turkey and spices, and simmer briefly.
  4. Add the frozen peas or green beans, and let simmer about 5 minutes. If you are using fresh green beans, either cook them au dente in a separate pan before adding them, or add them after the celery so they have time to soften.
  5. In a jar, combine the ½ cup water or stock with the arrowroot, and shake well to combine. Add this to the pan gradually, stirring constantly until it thickens.
  6. Stir in the fresh parsley. Taste and correct the seasonings.

We serve this over rice with leftover cranberry sauce, sage and onion stuffing, and whatever vegetables are left from dinner the day before.

Making it Diabetic Friendly?

Yes, even with the peas and arrowroot, this dish has just 6 to 8 grams of net carbs. Skip the rice, and serve it on a bed of sautéed greens, or over zucchini noodles, or over a steamed vegetable such as cauliflower, or just on the plate with a dollop of cranberry sauce on the side.

One Tester’s Comments: “So comforting and hearty. The spices and seasonings were perfect. Loved the addition of parsley!”

Another Tester said: “This was delicious made with leftover roast chicken. We served it over rice penne pasta. We served it twice (there’s just the two of us) and froze the rest – it makes a lot!


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