​What you put in your body is twice as important during pregnancy. You are building another human! Any nutrients that you are not getting through your diet will be leached from your own body during pregnancy, because baby needs proper nutrients to grow. 
 
Here are some tips of foods to eat during your pregnancy. Make sure that you are getting enough Calcium, Folate and Iron. A whole foods prenatal supplement is also a great addition to your healthy diet. Happy Eating!!
 

Dairy products are high in calcium... but for those of you who are lactose intolerant, here are some non dairy foods that are high in calcium: 
-Seeds (Poppy, Sesame, Chia)
-Sardines
-Beans and Lentils
-Almonds
-Collard Greens, Spinach, Kale
-Rhubarb
-Amaranth
-Edamame and Tofu (Buy organic)
-Figs
 
Foods high in folate:
-Leafy green vegetables, such as spinach
-Citrus fruit
-Asparagus
-Broccoli
-Beans
-Peas
-Lentils
-Avocados
-Okra
-Brussels sprout
-Seeds and nuts
-Cauliflower
-Beets
-Corn
-Celery
-Carrots
-Squash
 
Foods high in iron:
-Lean Ground Beef
-Tuna
-Eggs
-Lamb
-Oats, Beans
-Tofu
-Lentils
-Molasses
-Spinach
-Peanut Butter
-Brown Rice
 
Sources:
https://www.healthline.com/nutrition/15-calcium-rich-foods#modal-close
http://americanpregnancy.org/pregnancy-health/folic-acid/
https://www.globalhealingcenter.com/natural-health/folic-acid-foods/
https://my.clevelandclinic.org/health/articles/anemia-and-iron-rich-foods
 

​My dear friend Katrina introduced me to the book Many Moons, which is a workbook with rituals and exercises for working with the main phases of the moon. So, if you are feeling like you want to get witchy with me.... I would recommend that you read it. 
 
I have been very inspired to bring back ritual into my bathing experience- what an amazing self-care practice it has been. 
 
Here are some ideas for you to get healing out of your bath time. 
 
-Play soft music that you love
-Turn all of the lights off
-Light two or more candles
-Add salts and herbs or citrus rind
-Exfoliate (DIY coconut oil/sugar scrub/your favourite essences)
-Take deep breaths and meditate
-Dunk your head, or pour water over your head, as a cleansing ritual. 
-Walk through the candles and let your energy be anew 

​The most successful way that I have seen to commit to practicing yoga every day is to start out small. It can seem overwhelming to start and maintain a daily yoga practice, especially if you are similar to most women I know - trying to balance family/work/household/having a bit of a life! 
 
Doing yoga, even 5 minutes, every day will uplift your mood and can change your perspective. So- I am offering this 5 minute video to support you to squeeze a little yoga into your every day. Try this video for seven days and I guarantee you will be left feeling that you want more. 
 
I invite you to activate the minutes that make up your life! Try practicing at different times during the day, and see what time works best for you. Then, work to make it consistent ;)

These 5 birthing positions are options for you to use in your tub at home or if a tub is available to you in the hospital. All of the positions are good for laboring, as well as for birthing. I birthed both my boys on all fours, but I definitely tried these other positions to switch it up a little and to give my arms a break.
 
Your body will naturally gravitate to what feels good in labor- TRUST YOUR BODY!- but it is also nice to have some ideas in the back of your head of movements to try to reduce strong sensations during contractions. 
 
Warm water is an amazing way to alleviate back pain in labor- ask your partner or doula to pour warm water on your low back. If you are in a big enough tub, have your partner join you. Connection can make such a different for some women while they are in labor. 

​The Full Squat
 
This is an especially great position in the water, as the water supports your weight and relieves the legs from all their hard work. The squat helps to open the pelvis, and uses gravity to get baby moving down.
​
The Half Squat
 
If the full squat is too tiring, try the half squat, with additional support from your lower leg.

All Fours
 
This is my favourite position, and allows you to roll your hips throughout contractions. The position eases back ache and helps to open the pelvis. For additional comfort, try placing a towel or wash cloth under your knees. 

Kneeling with Support
 
If your arms get tired on all fours, this is a great option. You still take the pressure off the spine easing back pain, but the arms won't have to work as hard. 

​Side Lying
 
I am a huge believer in using movement during your contractions to help the wave pass through you. Have your partner or doula support your upper leg with their arms and create a circular motion. Note: this may be tiring for the support person, so have them get into a position they can sustain.

​There have been inconclusive studies done to look at whether babies prefer the tastes they experience in the womb. One famous study, The Carrot Juice Study, had a group of women drink carrot juice throughout their pregnancies, and another group that did not . When their babies started to eat solid foods researchers looked at whether they had a liking for carrot juice flavoured cereal. There is no official proof, but the results suggested that what the mother eats during pregnancy is likely to affect the likes and dislikes of her child. 
 
The flavour of the carrot juice was transmitted into the amniotic fluid and ingested by the fetus. It is thought by many that the flavour of amniotic fluid, as well as breast milk, are shaped by the food the mother eats, and prepares the baby for the environment that he is born into. 
 
What environment would you like your baby to be born into? What healthy eating habits would you like your baby to have? Start in the womb, because you never know!!
 
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1351272/
Sears, William MD and Martha R.N. Eat Right Now for a healthy pregnancy. (p.58) Dr.Sears Wellness Institute, 2016.
https://www.npr.org/2011/08/08/139033757/babys-palate-and-food-memories-shaped-before-birth
 

For valentines day this year, I invite you to have a self-love ceremony. 
 
You will need: 
- A Timer
- Oil (Coconut, olive or grapeseed- feel free to add some of your favourite essences)
- A candle
 
Get naked... and for 6 minutes (minimum) massage the oil into your body, head to toe.
 
This is your mantra: I am Brave, I am Beautiful, I am deserving of love. 
 
Repeat your mantra out loud or in your head until your timer goes off. 
 
I guarantee your heart will swell with happiness
 
Happy Self-Love Pracice Everyone!

​Want to be at peak health during your pregnancy?  Drink herbal teas!! I drank these teas almost every day in my pregnancies- and my body thanked me for it! Nettle leaf and Raspberry leaf are safe for pregnancy and are full of amazing nutrients that help you have a healthy pregnancy, including calcium, magnesium and iron. Remember: Healthy mama, healthy baby. 
 
Nettle, Raspberry and Mint are often used together in a pregnancy tea. Nettle soothes the digestive
tract, mint aids in digestion, and raspberry leaf helps muscles to relax.
 
Other herbs that can aid with indigestion, gas or stomach pain are:
Chamomile, Lemon Balm, Fennel seed, Anise seed, Ginger, Dandelion root and Orange Peel. They are all considered safe to use during pregnancy.
 
To make a pregnancy tea infusion:
 
1. Place an ounce of dried herbs in a quart jar and fill with boiling water (use nettle and raspberry leaf, and other herbs to suit your taste)
 
2. Cap the jar tightly, and allow to soak for at least 30 minutes (feel free to steep for several hours. You can even leave it to steep overnight)
 
3. Strain the tea, and keep it in the fridge. 
 
Drink a small cup of this tea two to three times a day!! Enjoy!