Citris Aurantium: Fresh Fruit

Both the unripe and ripe fruits are used in Chinese Medicine. The unripe bitter fruit is more potent. The unripe bitter fruit (zhi shi) is used for constipation or to move stagnant chi energy. It can be used to make an expectorant for coughs. This bitter fruit is NOT recommended for use in pregnancy.

The ripe fruit has multiple properties for the pregnant woman. It is high in vitamin C and when eaten with the pulp, it contains Rutin.

A Small Orange contains the following nutrients:

Amount Per  1 small (2-3/8″ dia) (96 g) 100 grams 1 fruit (2-5/8″ dia)
Calories 45
% Daily Value*
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Potassium 174 mg 4%
Total Carbohydrate 11 g 3%
Dietary fiber 2.3 g 9%
Sugar 9 g
Protein 0.9 g 1%


Vitamin A 4% Vitamin C 85%
Calcium 3% Iron 0%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 2%


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Sweet Orange Essence Oil

The essence oil of the sweet orange blossom can be used in a diffuser for lack of energy and / or depression. Sweet Orange is an excellent choice for women who are having difficulty in labor and who are lacking energy. Do not use the essence oil in the bath during pregnancy, and use with extreme caution with infants present. Be sure to dilute with a carrier oil, such as Sunflower or Almond.

Neroli Essence Oil
Citris bigaradia

Neroli is derived from the bitter orange blossom.  It should not be used during pregnancy, but can be used during labor and right after delivery. Neroli helps with stress, fright, exhaustion, and shock. It is also great for anxiety. An excellent choice when there are complications in labor causing the mother to be exhausted, and anxious. If there has been a traumatic birth it will assist with the shock after the birth. Use only with the advice of a trained professional who knows about aromatherapeutic treatments. Do not use in a bath and limit its use around infants.

Protein Foods

Protein Foods

(with the protein foods containing the most essential amino acids first).

Eggs (preferably organic, or at least “free-range”)
Fish (preferably:
Poultry (preferably: baked, broiled or stewed)
Tofu & other beans
Oats (preferably not quick cooking)
Nuts (especially almonds)

Protein Food Combinations

(to assure best usage of the most Amino Acids found in the food /Proteins )

Beans + Wheat
Beans + Rice
Corn bread + Beans
Corn tortillas + Beans
Lentil Curry + Rice
Pea Soup + Wheat (bread)
Pasta + milk and/or Cheese
Cheese + Wheat (cheese sandwiches)
Macaroni + Cheese
Garbanzo dip (hummus)
Sunflower seeds, peanuts, roasted soybeans (snack foods)

“Diet for a Small Planet”. Fig.14, page 176
Ibid. page 181 (Chart)

Symptoms of Marginal Nutritional Deficiencies



• Tiredness or fatigue
• Stressed
• Irritability
• Trouble with concentration or remembering
• Numbness or tingling of extremities
• Low immunity or prone to colds or the flu
• Depression / Anxiety
• Cravings for sweets
• Morning Sickness


Deficiencies in vitamin B1.
Whole grains, wheat germ, peanuts, green peas, dark leafy green vegetables, lean pork, cooked dried beans and peas.

Deficiency in Vitamin B6
Extra-lean meats, and legumes.


Deficiency in Folic Acid
Dark leafy green vegetables such as Kale, and Spinach.


Deficiency in iron

Before becoming fatigued, remember that many foods are packed with iron. So begin eating these foods even before becoming pregnant. These foods are: Black Strap Molasses, Spinach, Kale,

Deficiency in copper, iron, selenium, zinc, Vitamin A & Beta Carotine, Vitamin E, Vitamin C, or any of the B vitamins (especially Folic Acid)


Vitamin B12 deficiency which causes macrocytic anemia, or if the cause is by a lack of digestive factor, pernicious anemia. These two are not the same as an iron deficiency.
Found mostly in food of animal origin, i.e. meats, milk and eggs. If found in plant form it usually is due to fermentation such as Miso.
Note: B12 deficiency may put you at risk for a preterm delivery, or a low-birth-rate baby.


Recipes – Part 3


Carrot and Lentil Soup

carrot n lentil soup










2 tsp cumin seeds or 1 tsp cumin (ground)
pinch of chili flakes
1 cup vegetable broth
1 cup split red lentils (rinsed and drained)
carrots, 6-8 large or package of baby carrots / chopped
yogurt  /or cilantro (fresh)Naan or Pita bread


Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 mins until the lentils have swollen and softened.

Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer). Season to taste and finish with a dollop of yogurt/ or chopped cilantro, and a sprinkling of the reserved toasted spices. Serve with warmed naan / or pita breads.


Use Krusteaz Buckwheat pancake mix to make the batter for crepes, but a bit thinner.


2 lb young spinach leaves
2 tbs. water
1 bunch spring onions/ chop both white and green parts
2 tsp oil
1 egg beaten
1 egg yolk
1 cup cottage cheese
½ tsp nutmeg
¼ cup grated sharp cheddar cheese (or regular)
¼ cup walnut pieces
salt and pepper.


Make the batter for pancakes


wash and pack spinach into a pan with water, 5-6 minutes until soft
Drain well and let cool.
Gently fry the spring onions I oil until just soft, drain and set aside
Brush a small fry pan with oil, pour enough batter to fill the base, let cook 1-2 minutes (until set),
flip ver and cook one minute, until golden on underside. Turn onto a warmed plate. Repeat to make 8-10 crepes layering with baking parchment.
Chop and dry spinach and then mix with spring onions, beaten egg, egg yolk, cottafe cheese, nutmeg, and season with salt and pepper to taste.

Line cookie sheet with baking parchment
Layer crepes and spinach mixture / ending with a crepe. Sprinkle with cheddar cheese and bake in PREHEATED oven, 375 degrees F. for 20-25 minutes until firm and golden.
Sprinkle with walnuts and serve immediately.

Nutritional Information: 467 cal., 29g protein, 10g sugars, 31g carb, 26g Fat


Italian Soup


Kale (1/2 to one bunch / depending on how much vegetables you would like)
Potatoes (6-8)
Italian Sausage (a pound of)
1 chopped RED Onion
2 cloves garlic
1 cup coconut milk
1 TSP Thyme / 1 TSP Basil


Chop sausage, onion, and garlic then fry on low temperature with a teeny bit of Olive oil in a large pot. While it is cooking, chop potatoes. When sausage is golden browned, add 6-8 cups of water to the pot. Let it come to a boil, then turn down to allow it to simmer. After 10 minutes, add chopped potatoes. Now rinse and chop kale (strip green parts from center white “vein”). After 5 minutes of potatoes cooking, add the milk, one tsp. thyme and kale to the soup. If you want the juice thicker, add some corn starch*.

You can make sourdough bread as a side, or biscuits

Serves 4-6 people

*Next topic coming up: Morning Sickness


Recipes – Part 1

This blog will be the beginning of three blogs with some of my favorite nutritional recipes

that are excellent nutritional sources, and TASTY!

butternut squash n pumpkin pancakes


Butternut Squash (or pumpkin) pancakes

Mashed baked butternut squash or small pumpkin (1/4 to 1/3 can of pumpkin)
1 egg (or one individual cup of applesauce)
½ cup skim milk (add more if not thin enough)
1 cups whole wheat pastry flour
2 tsp baking powder
½ tsp ground cinnamon
¼ tsp ground cloves
1 tbl vegetable oil or spray oil for keeping pancakes from sticking

Bake the squash (or pumpkin) at 350 degrees for 40 minutes. Peel, seed, and mash. Let it cool off. In a bowl combine the squash (or pumpkin) with egg, and milk. In a separate bowl combine and stir all the dry ingredients, and add to the wet ingredients. Measure ¼ cup per pancake, and pour onto hot griddle or pan, when golden brown, flip.

Nutritional Information: 101 cal. 4g prot. 2 gr fat 18g carb 17 mg cholesterol 3 gr fiber.
For added protein, serve with vanilla yogurt on top.
Makes 8-10 pancakes


Maple-Walnut Granola

6 cups rolled oats
2 cups walnuts chopped coarsely
½ to 1 cup sesame seeds
1 cup barley or whole wheat pastry flour
1 teaspoon ground cinnamon
½ teaspoon ground allspice
½ teaspoon ground nutmeg or cardamom
½ teaspoon salt (can be omitted)
¾ cup maple syrup
¾ cup honey
½ vegetable oil
2 tablespoon frozen orange juice concentrate (or 2 teaspoons vanilla extract)
Preheat the oven to 300 degrees F. Combine all the dry ingredients in a large mixing bowl. In a separate bowl whisk all liquid ingredients until a creamy consistency. Pour the wet ingredients into the dry ingredients, and blend well. Divide into half the ingredients into one of two cookie sheets or two large baking pans making sure that the granola is nor more than 1 inch deep.
Bake for one 1 hour turning the granola with a spatula every 15 minutes. After 20 minutes, switch up the position of the pans (top to bottom/vice-versa). After an hour, remove and let cool. The granola will become crunchy as it cools. Store in an air-tight container.

Makes 8 cups Good with Yogurt, as topping on other hot cereals, and can be used with ice cream for a dessert!
Nutritional Information: Per ¼ cup serving: 201 cal., 10g. Fat, 5g. Protein, 26g Carb, 0mg cholesterol, 37g sodium (less if salt is omitted), 0.5g Fiber.

Weight Gain in Pregnancy



Having a healthy baby with a normal birth rate
is directly linked to pre-pregnancy weight.


Even if you are 20 or more pounds over-weight you would still need to gain weight during your pregnancy.

Many women know little about the importance of weight gain in pregnancy, or are given too low of a weight amount. Not gaining enough weight puts your baby at risk for infant low birth weight or fetal death.

Women who gain less than 20 pounds during pregnancy are at the highest risk. The best fetal outcome is when a woman gains twenty-six to thirty-five pounds during their pregnancy.

A woman who is overweight at conception, may need to go up to 40 pounds in weight gain. Her calorie intake was already higher when she conceived. She needs to consider the needs of the unborn fetus inside of her.



Under-eating during the last portion of the pregnancy puts the fetus at risk for underdevelopment of the brain, and abnormal growth.

• Don’t worry about your weight gain.
• Eat when your appetite tells you to eat.
• But…when you eat, eat with good nutrition in mind. No “empty calories”, …ever.
• Don’t restrict salt intake
• Be careful with drugs, especially diuretics.

During pregnancy the blood volume of the circulatory system increases more than 40 percent in order to take care of the needs of the mother and baby. The expansion of blood is determined and is maintained by whether or not there is adequate salt intake. This includes salt that is found in the foods you eat, as well as that which is used to flavor the food.

Be sure to refer to the “Baby Wise Diet” blog post or hand-out when choosing foods. Eat fresh whole foods as often as possible. Try to limit the “sweets” from your diet such as cakes, pies, cookies, and candy. Also limit fast foods and fried foods.

Concentrate on:

Fruits, vegetables, whole grain cereals and breads, fish (see nutrition hand-outs for cautions), poultry and lean meats.

Dairy products are also important, if tolerated, but remember calcium and other nutrients can be found in dark leafy vegetables as well.

Yogurt can be and is a good source of protein and calcium, but also is good for the intestinal tract. It is better tolerated than whole milk because of the fermentation processed used to culture the yogurt. With the over-use of antibiotics, our intestinal flora cannot support the production of essential vitamins normally found within the intestinal tract.

Herbal Teas – Part 5

red clover illusRed Clover
Trifolium pratense, L.

Constituents: Phenolic glycosides, isoflavones, flavonoids, salicylates, coumarins, cyanogenic, glycocides, mineral acids, vitamins

Actions: Alterative, antispasmodic, diuretic, anti-inflammatory, expectorant, possible estrogen activity

Common Names: Purple Clover, Trefoil, Cleaver grass, Cow grass

Medical Parts: flowers and leaves


Renal Conditions (233) IHONA

“Very soothing for the nerves” (233) IHONA

As a gargle for sore throats (234) IHONA

Promotes fertility, restores hormonal balance, and balances Alkaline/Acid.  (2) WWHCY

Useful for coughs, and colds…mucus congestion (220) TWOH

Stimulates the liver and gallbladder/for constipation and sluggish appetite. Outside the body a fomentation is used for rheumatic or gouty pains, and to soften hardened milk glands (395) THB

Ointment: Lymphatic swelling (128) CGTMH

Eye Infection (99) WWHCY

Homeopathic: Cancer, constipation, cough, mumps, pancreas (affections of), throat (sore, mucus in), Uvula (pain in). (234) IHONA


VITAMINS AND MINERALS: Vitamin B1, Vitamin C, Vitamin D, and Calcium.


Gladstar, Rosemary. (1993) Herbal Healing for Women. Fireside Books: New York.

Hutchens, Alma R. (1991) Indian Herbalogy of North America. Shambhala: Boston.

Lust, John. (1983) The Herb Book. Bantam Books, NY

Ody, Penelope. (2000) Natural Health: Complete Guide to Medicinal Herbs. Dorling/Kindersley Lmt.: London.

Romm, Aviva Jill.  (2003) The Natural Pregnancy Book: herbs, nutrition, and other holistic choices. Celestial Arts: Berkeley

Tierra, Michael. (1990) The Way of Herbs. Pocket Books: New York

Weed, Susan S. (1986) The Wise Woman Herbal for the Childbearing Year. Ashtree Publishing; Woodstock NY

Herbal Teas – Part 3

nettle Nettle Leaf
Urtica dioica

Constituents: Histamine, formic acid, acetylcholine, serotonin, glucoquinones, many minerals (incl. silica), vitamins A, B, C, tannins.

Actions: Astringent, diuretic, tonic, nutritive, stops bleeding, circulatory stimulant, promotes milk flow, lowers blood sugar levels, prevents scurvy.

Nettles take minerals, including iron, from the soil and the aerial parts are a good tonic for anemia; high vitamin C content in the plant helps ensure that the iron is properly absorbed. Clears uric acid from the system to relieve gout and arthritis, and the astringency stops bleeding. (131) CGTMH

Said to reduce Rheumatic problems, stimulates the digestive system and promotes milk flow in breastfeeding women. Used for excessive menstruation flow and blood in urine. (191) THB

Good for asthma, chronic and acute urinary complaints, urinary stones, nephritis, and cystitis. Nettle also used for helping with diarrhea, dysentery, hemorrhoids and chronic arthritis and rheumatic problems. (202) TWOH

Nettle is considered to be an herb that is “rich” in calcium, iron, and numerous other vitamins and minerals.  It is an herb that is recommended for pregnant women who have low energy or suffer from chronic fatigue.  Nettle aids as a diuretic, to eliminate excess water from the body. This herb is considered a pregnancy “Tonic”, which stems from Native American usage as a pregnancy tonic, a preventative of hemorrhaging after birthing, and energy restoration after childbirth. (177) HHFW

It is an anemia preventative, reduces varicosities, and decreases the likelihood of hemorrhaging during childbirth. TNPB

Nettle will expel phlegm from the lungs and stomach; clean the urinary canal, valuable for diarrhea, dysentery, piles, as well as inflammation of the kidneys.  IHONA

Nettle is known to increase male and female fertility, will assist in the rebuilding of kidney function as well as kidney stone removal. Eases leg cramps and muscle spasms.  High in Calcium, vitamin K. WWHCBY


Vitamins A, C, D. and K, Calcium, Potassium, Phosphorus, Iron and Sulphur.


Gladstar, Rosemary. (1993) Herbal Healing for Women. Fireside Books: New York.

Hutchens, Alma R. (1991) Indian Herbalogy of North America. Shambhala: Boston.

Lust, John. (1983) The Herb Book. Bantam Books, NY

Ody, Penelope. (2000) Natural Health: Complete Guide to Medicinal Herbs. Dorling/Kindersley Lmt.: London.

Romm, Aviva Jill.  (2003) The Natural Pregnancy Book: herbs, nutrition, and other holistic choices. Celestial Arts: Berkeley

Tierra, Michael. (1990)  The Way of Herbs. Pocket Books: New York

Weed, Susan. (1986)  Wise Woman Herbal for the Childbearing Year. Ashtree Publishing; Woodstock




Trust the Process

Hoksiyuhab Oti:

“The house for giving birth (having babies)”. It is my goal to develop a free-standing birthing center on the Rosebud Reservation. I also wish to have a converted bus to travel around to the various communities on the reservation and bring birth support to the individual women on the reservation.

Childbirth Education

This is a source site for information about infertility/fertility issues, preparation for pregnancy,  healthy pregnancies, a safe childbirth, and Post-Partum care, and breastfeeding. The Rosebud Tribal Education has its own services for educating woman on the reservation for Parenting Classes. These two are separate and yet linked groups of topics.

Here you will also find support for those who wish to assist women and teens in pregnancy, links to information about childbirth, and a portal for online short-course Childbirth Education, for those who cannot afford/have no insurance for a class or have no transportation.  There will also be a page of links for information online.

Childbirth is a normal process.

Long before doctors took charge, women were helping women to give birth.

These women were called midwives.