There is so much information available to us which is a blessing and a curse when it comes to figuring out what a "healthy diet" during pregnancy truly is.  Everyone has an opinion! What we need to keep in mind is that every body is different so a one-size fits all approach never works. This post provides five strategies that are general ways to improve your overall diet for your health and the health of your growing baby.

When pregnant, a great diet provides the necessary building blocks that your body uses to help create your growing baby. This post outlines the components of a great diet, what supplements and nutrients are required, and what foods to increase to prevent your baby from developing potential food allergies and sensitivities. There is even a special gift to download a nutrient tracker so you can feel confident you are getting the right nutrients for you and your baby! 

I have always loved formulas that include burdock root (Arctium lappa) due to it's wonderful properties. So when I saw the root at the local grocery store I had to try it out. There are a surprising number ways to enjoy this nutritious root. I simply chopped the root into circles, coated in sesame oil, baked for 10 minutes, then sprinkled with sesame seeds and a pinch of sea salt. It has a mildly nutty flavour which would satisfy a chip craving in a heart beat! Other ways to enjoy include: as a tea (boil for 10 minutes), adding to bone broth recipe, or sautéed in a stir-fry.   
Burdock is great for inflammatory skin conditions such as acne and eczema. It has a mildly bitter flavour that helps stimulates bile production and liver detoxification. It has been shown to increase white blood cells improving the immune system. It is best to avoid during pregnancy as it may have mild stimulatory effects on the uterus. 
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Tearing of the tiny space between the anus and the vagina is not a glamorous topic but one that can cause a lot of fear and discomfort for many pregnant women. There are different degree of tears that you should be aware of as well who you want to repair if a significant tear occurs. This blog post provides tips on how to prevent and treat perineal tears during pregnancy. 

I love fall. Getting back to a routine, better eating habits, and SOUP! I should add that my husband would also say, football season.... But it can also be the time of year where our immune systems start to take a bit of a hit. One of my favourite recommendations for families is to make bone broth. It is a rich source of nutrients containing protein, collagen, and minerals, especially calcium.  It’s easy for our body to digest, tastes delicious and fills a home with an aroma of goodness while cooking. Bone broth is restorative to our body,  energy, and immune system all year round. 

                                                                            















​                                                                                     BASIC BROTH RECIPE
 

1. Bones -  poultry, fish, shellfish, beef or lamb

• Cooked bones from a previous meal, with or without skin or meat
• Raw bones, with or without skin and meat 
• Use a whole carcass or just parts

      2.    Water - filtered               

• Enough to just cover the bones or 2 cups water per 1 pound bones

     3.  Vinegar -  preferably apple cider vinegar      

• A splash (1-2 tablespoons), or substitute lemon juice for vinegar
• helps to pull out the important nutrients

    4.  Vegetables – skins, ends and tops or entire vegetable

• Traditional choices include celery, carrots, and onions but any will do, a great way to use up older veggies 

     5. Spices & Herbs

• Consider garlic, turmeric, astragalus root, reishi mushrooms, ginger, parsley, chili flakes

Combine bones, water and vinegar in a pot, bring to a boil, remove any scum that has risen to the top and reduce heat.  Simmer 6-48 hrs for chicken, 12 –72 hrs for beef, the longer the better (24 hrs is best). To reduce cooking time, you may break or cut bones into small pieces first.  Once simmered, strain through a colander into a soup pot and discard the bones [don't forget to put the pot under the colander! This is from experience :( ] .  If uncooked meat was used to start with, you may reserve the meat for soup or salads.  Cold broth will gel when sufficient gelatin is present which is also healthy to consume in broth.  Broth may be frozen for months, or kept in the refrigerator for about 5 days.

                                                                                       WAYS TO ENJOY
 
Soup -  Make soup by adding vegetables, beans, grains or meat to broth.  Briefly cook vegetables and meat before adding broth and grains or previously soaked beans and simmer till all is cooked through (time will vary with ingredients).  Season with salt and pepper and more spices.
 
Cooking Liquid -  Use broth in place of water to steam veggies or cook rice, beans or other grains.  Place steamer basket of veggies over broth or add grains or beans directly to it in proper ratio.  Simmer for instructed time.  You may thicken veggie steaming-broth, as below, to use as gravy.  
 
Tea -  Don’t forget you can just add salt and sip broth like tea. This is especially nice in the winter months or if you’re feeling sick. Try it in a thermos and sip throughout the day. Of course, the most traditional use for seasoned broth is as a first course, to enhance the digestion of any meal to come. 

Summer is a great time to really spend time outdoors with friends and family. Sunburns are common in the early months of summer as your skin builds and develops the protective base layer. This month's Calmmother post provides 5 tips on how to protect and treat sunburns.