Archive for the 'Prenatal Nutrition' Category
As a nutritionist, the most challenging part of my job is simplifying nutrition to my clients. Clients expect me to present them with a mathematical equation to follow, a restrictive unpalatable meal plan removing eggs, grains and meat and costing them a fortune. Instead, what they find is a breakdown of the basics of health, food and cooking in a way that makes, not so common, sense.
Take one of my favourite recommendations, to make your own soup stock. This simple, un-glitzy and cheap as chips suggestion may seem small and insignificant, but is one of the most incredible things you could do for you and your family’s health. The effects it will have will rival ANY over-priced packaged nutrition product, past, present or future. I’m serious! This is the best of the best, the cream of the crop.
Stock contains the most life nourishing minerals in a form the body can absorb effortlessly, including:
- Calcium (for our bones of course)
- Magnesium (for our muscles and heart)
- Phosphorus (for bones, teeth and energy production)
- Silicon (to make elastin and collagen for hair, bones and skin)
- Sulphur (for collagen, skin and blood vessel formation) Read the rest of this entry »
Fall is upon us, and it’s a beautiful time of the year to get out and get fit. But we all know come the end of October, many of us will struggle with staying away from those sugary treats our kids (and us) love so much. To stay on the right track, keep the following tips in mind to help prevent yourself from overdoing it.
Keep them out of sight!
Not having those chocolates and candies out in the open will help a bit with binging on sweets. Out of sight, out of mind. Take the time to make a special place for them. Their place should not be in the pantry or cupboard, or where ever else other food is kept. You don’t want them to catch your eye as you are preparing dinner.
Ditch the leftovers
One of the biggest culprits of binging on treats is buying more than you needed. Quite often when nearing the end of the night, we are left with a big bowl and no more children at our door. And typically whose candy does it become? Yours. But not this year! To avoid being caught in this predicament, know when the night is coming to an end and give the last group of children ALL your candy. You will thank yourself later on and best of all; you’ll be well loved by all the neighborhood children. Read the rest of this entry »
While sitting down with your family for breakfast to a bowl of steamy oats or poached eggs and vegetables would be the ideal way to start each day, it isn’t exactly realistic for busy moms and families who often find themselves rushing out of the house in the mornings in a mad dash to their day.
But before reaching for that nutritional devoid cereal or toast, in the same amount of time you can prepare a delicious fast food breakfast at home that you’ll feel great about and will keep you energized, your blood sugar balanced, and you satisfied until lunch.
Stock up on a few pantry items to ensure you never leave the house without an ultimate breakfast you feel great about!!!
Protein: Whey, hemp, pea, chia; whatever you protein preference is, make sure to get a heaping scoop of this in your shake if you want to keep full and your blood sugar stable until morning snack time or lunch. Plain Greek yogurt is a great source of protein in addition to or in substitution of the powder.
Omega 3 Fatty Acids: Flaxseed oil is delicious in shakes and helps you get your breakfast dose of omega fatty acids while helping to balance your hormones at the same time.
Fiber: Ground flax seed is your best choice for shakes and provides cancer fighting lignins and bowel essential soluble and insoluble fibers.
Spinach: A large handful of spinach adds fiber, protein, calcium and iron to your breakfast shake. Contrary to popular belief, spinach has a sweet taste when blended in shakes so don’t be shy!
Antioxidants: Fresh colourful fruits not only make your shakes delicious but ensure you are getting disease fighting and energizing antioxidants, vitamins and minerals.
Take your shakes to the next level with these nutrition superheroes!
Maca powder: One of my favourite Super-foods, this root powerhouse comes from the mountains of Peru and is referred to as ‘Peruvian Ginseng’. It is best known to boost stamina, mood and libido, and works as an adaptogen to help your body adapt to stress.
Spirulina: A serious nutritional super-food. This blue green freshwater algae is ridiculously high in protein and iron, and has a long list of health benefits including balancing blood pressure, boosting your immune system, normalizing cholesterol and detoxifying metals and toxins. For this reason it is important to start slow with a small dose and gradually increase until you see how your body responds to this powerful detoxifier.
Probiotics: Many of us use probiotics supplements to help keep us regular and our immune systems strong. Break open a capsule and add to your shake to get your daily dose of friendly gut bacteria.
Other Supplements: If you are on a supplement routine, skip taking the pills and break open the capsules right into your shake!
Read the rest of this entry »
It’s that time of year again, where our lives get turned upside down and all around. It’s BACK TO SCHOOL TIME! There’s snacks and lunches and dinners and homework to get done, the backpacks need to be packed and a good nights sleep is a must for all!
When we went to school, we learned about managing our time by breaking down assignments into smaller chunks so that we didn’t get overwhelmed at the last minute and unable to finish tasks. Why is it, as adults, we forget to do that when it comes to everyday tasks?
For instance, what happened to making sure our family has proper lunches and snacks for school and work? Instead, we end up with things thrown together in lunch bags such as store bought granola bars, cheese sticks, crackers and maybe, if they are lucky, an apple or another fruit. Our lunches become, a fast food joint which contains nothing but unhealthy trans fats, highly processed food and a lot of white stuff – buns, bagels, breads, rice, etc. Read the rest of this entry »
During the summer months when the kids are off school, we are often not able to keep up with our regular routine. Unfortunately, our health and fitness goals might loose priority in the roller coaster we call life! We are eating differently and perhaps unhealthily and/or spending time running around with our kids, that we don’t have the time or energy to exercise. However, back to school means back to you! September is the month to set up a fall schedule to get you back on track (and your kids too!).
A simple schedule should include: Read the rest of this entry »
Heat and Exhaustion During Pregnancy – How to keep moving safely – by team member: Chernell Bartholomew
So you’ve entered the most beautiful time of your life, you are pregnant. You are glowing and womanly. Maybe your mother or friends didn’t tell you but along with all those “beautiful” feelings comes the gassy, bloated, nauseous and exhausted side of pregnancy.
As much and as fast as our bodies are changing, being sensitive to temperatures and feeling extra tired is normal. For an active or even previously sedentary woman this is a heavy hit. All you can think of is sleep, some crackers and a massage but one of the things that can help those aches and fatigue is exercise.
In your first trimester your metabolism is in overdrive and the barrage of hormones leaves you tired. Some of the most important building blocks for your baby and pregnancy are forming like the placenta and his or her nervous system.
The second trimester is said to be the “honeymoon” phase when you will experience more energy and the excitement of baby is getting closer.
In the third trimester you are now carrying more weight and sleep is starting to become restless (if it isn’t already) and this causes that fatigue to knock you out again. Read the rest of this entry »
It makes me giggle sometimes when a client will comment on how “good” I look or how “full of energy” I am. Hey…don’t forget, looks can be deceiving but then I do have a few secrets up my sleeve.
Like every mom on the planet, my days are filled with schedules, routines and lack there of. As much as I try my best to prepare, life still throws me curve balls to keep me on my toes. Having said that, if something does come up out of the blue, I try my best not to panic because we all know what that does; it only creates more panic and the domino’s begin to roll…
Now although we would love to control the way the universe works, there are somethings that we just need to put out there and let things fall where they may. However, we DO have a choice on how good and energetic we feel so we are better prepared for nature’s surprises. Read the rest of this entry »
Well, we have all been there. We step on the scale after a long break and are shocked at what we see staring back at us!!!!! That number can’t be true. So, we get off as quick as we can and reset it. We step on it again. WHAT!!!!! I know, its the batteries! You change them. Nope, still the same. Oh, I know, I had cheesecake last night, and went to the movies the night before. Before you know it, you start thinking about the how’s, the why’s, the “oh yeah’s” and you think, ok, I’m gonna be better…….
So here’s how you CAN be better. Health has a snowballing effect; the more you do good, the more you want good, the more you crave good – the better good you do! So let’s start: Read the rest of this entry »