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h e a l t h • l i f e • w e l l – b e i n g

Healthy Starter Recipe

Mixed Grain Breakfast Pudding

application of gradual pressure to your leg. Wear the right footwear • Proper fitting footwear is very important in treating the symptoms associated with pregnancy – particularly comfortable and adjustable footwear because feet swell as the day progresses. Ask your BioPed Pedorthist about the benefits of correct indoor footwear as well as the most suitable footwear following pregnancy as foot length and

having a more enjoyable pregnancy? Have a rest - put your feet up • Take every opportunity to rest and elevate your feet. If in a position where you have to sit for extended periods of time, then rest your feet on a stool to provide elevation. Encourage your feet to breathe • Healthy feet need a breather - avoid footwear or socks that constrict your feet. Keep active • Regular exercise will both improve your overall physical health and aid circulation. If you find you have to sit for long periods of time, build in occasional “ walk abouts” so as to aid circulation. Custom made orthotics position – key to relieving many foot pain symptoms during pregnancy. Benefits may include; postural improvement, joint stress reduction, support of ligaments, treating overpronation, increased comfort while walking and exercising and prevention of other foot conditions such as plantar fasciitis, bunions and metatarsalgia. Wear compression stockings • Compression stockings work by promoting circulation and the return of blood back up to your heart through the venous system with the • Orthotics support the skeleton, muscles and fascia in the correct

Preparation Time: 1 hour, 45 minutes Serves: 6

Enjoy this right away or bake it and freeze it (in indi- vidual portions if you want) to reheat within the next two weeks. To microwave instead of bake, cook in a 12- cup (3L) microwavable dish on high for 17 minutes. Try milk or yogurt to top the pudding off nicely. Ingredients ¾ cup pot barley ¾ cup large-flake rolled oats ¾ cup bulgur ½ cup slivered dried apricots ½ cup dried cranberries or raisins 2 tbsp flaxseeds 2 tbsp packed brown sugar 1 tbsp butter ½ tsp salt ½ tsp cinnamon Preparation 1. In 8-inch (2L) square glass baking dish, whisk together 5 cups water, barley, rolled oats, bulgur, apricots, cranberries, flaxseeds, brown sugar, butter, salt and cin- namon. 2. Cover and bake in 350°F (180 °C) oven until grains are tender and water is absorbed, about 1 ½ hours. Cut into squares and serve warm.

width is often altered. • Regularly check your

footwear throughout your pregnancy. Your feet will change and grow, so have them measured regularly throughout your pregnancy.

Watch your diet • Try to avoid foods that are high in salt as these will result in water retention. A healthy well balanced diet can result in a much happier pregnancy with healthier supportive feet. ................................................................... Andrea Putre-Ondevilla C Ped (C) BioPed Etobicoke

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