These are the supplement questions most commonly asked, and often debated by clients, friends, family and the like. Here is my attempt to answer them to the best of my ability, of course in my own opinion. I hope that you can take this information and decide what is best for you and your family, but please do your own research. We must take health into our own hands and learn how to decipher through the copious amounts of conflicting information.

To simplify, yes, I do believe supplementation is necessary and highly recommended. Now I know you are going to want more information than that…so here’s how I came to this conclusion.

Why do we need to supplement? Don’t we get what we need from food?

To begin this convo I need to dig deep, right down into the soil! You see we get nutrients from food, yes, but the food needs to get them from somewhere – the soil. Therefore soil quality is incredibly important, and we are extremely dependent on the soil. Let’s take a look at the “ideal” world vs. reality today as far food and soil quality are concerned.

An Ideal World

• We have several feet of top soil
• We rotate our crops as to not deplete the soil of the same nutrients year after year
• Each year the soil is replenished with compost and manure to ensure nutrients are being returned to the soil
• The soil retains all 50+ minerals required to maintain healthy plants (food) and therefore a properly functioning human body
• Plants are healthy, not requiring too much human intervention
• Crops are grown organically (without chemical fertilizers and pesticides)
• Food is picked when ripened by the sun
• Food is eaten just after being picked
• Food does not undergo heavy processing or too much heat
• Food scraps go back into the compost pile
• Our bodies are satisfied having received the nutrients it requires, we are healthy
• The cycle continues…

Reality Today

• We have a mere 6” of top soil
• Most industrial farms use mono-cropping (one crop, year after year), which depletes the same nutrients from the soil, without rotation or replenishment
• We use chemical fertilizers to “replenish” soil, unfortunately they mostly only contain Nitrogen, Phosphorus and Potassium…only 3 of the 50+ minerals that plants and humans need to be strong and healthy
• Plants become weak without proper nutrients to allow them to grow
• Bugs come and attack
• We use chemical pesticides to attack the bugs
• Often times we use genetic modification so we can use more chemical pesticides
• Food is picked before it is ripe
• Food is often ripened artificially with chemicals during transit
• Food travels hundreds or thousands of miles to get to the grocery store
• Food is processed (stripped of what little nutrition remains), packaged, then more chemicals are added to preserve
• Food sits in grocery store waiting to be purchased
• Food sits on our counters or in our fridge before consumed
• We eat nutrient depleted, chemical infused food
• We are still hungry, our bodies having not been nourished with the vitamins and minerals they require
• We eat more nutrient depleted, chemical infused food
• The cycle continues…
• Eventually we become overweight, under nourished and sick

Wowza, that was quite the depressing road I just took you down! Okay, you may think this is an extreme version of reality today, but really – is it that far off?

Very few of us (if any) can realistically live in the “ideal world” scenario I described, perhaps unless you are living solely off your own land (ahh, the dream…one day). Even if we are eating 100% organic food, how far has it travelled to get to you? Was it from a small scale farm where crops are rotated or is it “big box organic”? Was it ripened in the sun? Do you eat it right away? You see how there are SO many factors to consider the nutrient quality of modern day food…it’s really enough to make your head spin.

Top nutrition scientists and Naturopathic Doctors featured in the movie Food Matters (a highly recommended must watch) say that if you have sub optimal nutrient levels you can eat raw veggies all day, but you still wont replenish nutrient deficiencies from the past. Therefore in the case of sub optimal nutrient levels (reality today), or worse – deficiencies, supplementation is required.

This brings about a whole new point….can we get by on “sub optimal” nutrition?

Many nutritionists and other natural healers believe that the deficiency of nutrients can contribute (or cause) disease, therefore replenishing these nutrients (among other treatments) can bring the body back into balance and sometimes can even reverse disease. The body is quite amazing at continuing to function with sub optimal conditions for an extended period of time, but in reality this is just setting the stage for disease as we grow weaker.

RDA’s (Recommended Daily Allowances)

But this glass of orange juice says I am getting 100% of my daily requirements for Vitamin C, why would I need more?

RDA’s were designed to help prevent diseases of nutrient deficiency. For example the RDA of Vitamin C is 60mg/day, therefore if we were to receive at least 60mg of Vitamin C/day we should prevent scurvy (the Vitamin C deficiency disease).

Us nutritionists look at these RDA’s as the MINIMUM WAGE OF NUTRITION. Personally, I don’t want to earn minimum wage, nor do I think my body deserves the bare minimum. Early hunter gatherers are believed to have consumed at least 640mg (10x or current RDA) of Vitamin C/day, and many believe we need much more than that to achieve optimal levels. Some Naturopathic Doctors have used upwards of 100,000mg (1667x the RDA) of intravenous Vitamin C for cancer treatments.

As far as I am concerned, when it comes to myself and my family, I’m aiming for OPTIMAL NUTRITION (or as close as I can get). Therefore we do what we can to ensure we consume high quality, local, organic food that is minimally processed AND we still supplement what I would call “the essentials”. (Check out an Optimal Daily Allowance guide)

What supplements do you recommend and why?

My basic supplement regime or “the essentials” that I often recommend to clients (and take myself, even during pregnancy) looks a little something like this:

Note: these are all taken DAILY for maximum effect.

A high potency multivitamin & mineral (during pre-conception, pregnancy and lactation this would be a high quality prenatal vitamin) – We just aren’t getting enough from our food, did I make that point clear yet? A good quality, hi-potency multi usually consists of any where from 2-8 pills/day, not 1. It is impossible to get even the bare minimum from a one-a-day.

I often recommend professional line (or health food store) products, as drug store and grocery store brands are cheap for a reason. They usually contain forms of vitamins and minerals that are synthetic or poorly absorbed (low bio-availability), for example Calcium Carbonate is a cheap source of Calcium with a low bio-availability, meaning we don’t absorb it well (if at all). Microcrystalline hydroxyapatite (MCHC) is a more expensive, but much more easily absorbed form of Calcium. Each vitamin and mineral can come in a variety of forms making it oh so difficult to determine the quality of a good multi, but worth the time and effort, it’s your money, your health.

Probiotics – These are the good bacteria that literally build our immune system. They help us to absorb nutrients and can even help us make vitamins! Many of us have taken antibiotics in the past without having replenished the good stuff, nor do most of us eat enough fermented foods. These are especially important during conception, pregnancy, and lactation because baby’s gut (and even brain) health depends on mommy’s gut health. 10-20 billion cfu/day from a high quality source that is kept in the fridge.

Vitamin D – The “anti-cancer” nutrient almost NONE of us are getting enough of. Years ago even I was shocked to find out my levels were sub optimal and I’m a sun loving, non sunscreen wearing (luckily I don’t burn), whole food eating nutritionist! At least 2000 IU/day is recommended for most, during pregnancy as well.

Omega 3’s (preferably from fish oil) – We aren’t getting enough in the typical western diet (are you noticing a theme here?). If you are eating lots of packaged foods then you are likely consuming a diet high in Omega 6’s. Unless you eat a lot of wild, cold water (ideally low mercury) fish, then you probably get very little omega 3’s to balance out the 6’s. Fats are a really complex topic that deserve a post all on it’s own. Bottom line, many of us are omega 3 depleted and they are SO important for health (blood pressure lowering, anti-inflammatory etc.) that supplementation is highly recommended. The bonus is you will see the effects in your skin and hair almost immediately. 1 tsp – 1 tbsp per day of a high quality fish oil (again you get what you pay for here) ensure it is tested for mercury and processed minimally.

What about ALL the other supplements on the market?

There are SO MANY amazing supplements on the market (and conversely, some crappy ones too), many in which I use or have used in the past, but each and every one of us is different. We require different supplements, for different purposes, in different doses from different companies. This is when you need to seek out your favorite holistic nutritionist, Naturopathic Doctor or other open minded natural health care practitioner to develop a supplement regime that is unique to you. (PS – I’m more than happy to help! And offering 20% off if you book in May or June, 2012)

I hope this helps you get started in your journey towards optimal health! I would love to hear your thoughts, questions and comments below. I will do my best to answer, but I cannot answer individual health questions without having done a proper intake (of course you are always welcome to book a private session).

Links and Resources

Supplement companies I like:

*again I stress the importance of individuality, but I just KNOW you are going to ask which companies I recommend often

Professional (see your ND’s or nutritionists for these ones)

• Seroyal - vitamins, minerals, fish oil, probiotics
• Douglas Labs – vitamins, minerals
• Pure Encapsulations – vitamins, minerals

Health Foods Store

• AOR – vitamins, minerals, herbs
• Ascenta NutraSea – fish oil
• Sequel: VEGA - sport supplements and protein powders
• Natren – probiotics
• Natural Factors – vitamins, minerals (decent quality for a good price)

Other Great Resources

• Fabulous post on Centrum (multivitamin) by nutritionist Josh Gitalis
• Journal of Orthomolecular Medicine: Resource for vitamin and mineral studies
• Dr. Lam, MD: Optimal Daily Allowance guide

Weeks 4-6

From shock and disbelief to ecstatic and joyous (remember?). I am in a state of complete bliss and totally naive to what is about to rock my world. MUST…EAT…I am ravenous. There seems to be no satiating my hunger, for the first time in a while I need to be organized with handy, ready to eat, healthy snacks. Whatever I can get my hands on goes in my mouth, lucky I choose to surround myself with healthy foods. This is when I would stuff handfuls of raw kale in my mouth if it was what I so desired. I can’t get enough of organic European oranges, they are the best things I’ve ever tasted.

Preggie tips (weeks 4-6):

• have your convenience veggies & hummus or kale pesto handy
• make sure there is fresh fruit in the house
• make your super charged trail mix for outings

Weeks 7-11

Oh, so THIS is what morning sickness feels like…ugh. I don’t want anything too flavorful or fragrant, in fact if you choose to eat garlic, you are making a conscious decision to sleep on the couch tonight. Actually, if you so much as breathe my way you will get an unpleasant response straight from the pit of my stomach. All I want is bland bland bland…perhaps a little gluten free english muffin (my favorite time of day), blender pancakes, cornbread, or GF pizza. And keep it comin’ it’s been 2 hours since I ate last…

Pregnancy constipation sets in. Although my baby weighs about 2 grams, the poo baby must be weighing in somewhere around 4 lbs 5 oz…lemon water, chia seeds, prune juice…come on guys, you are so good to me pre-pregnancy. Note to self: do not use old tricks from pre-pregnant life like upon rising drinking only water until you have a bowel movement – this will only lead to throwing up a good 2L of water and turn you off of gulping anything for a while. Of all the things to get turned off of, water is most definitely not ideal.

Seven and a half weeks in I see the heartbeat on the ultrasound and nothing else matters, this is all worth it!! Eleven weeks rolls around & my mind gets the best of me, it’s been too long since I’ve heard the heart beat, I’m starting to feel better…but it’s too early to feel better…something is wrong (though of course nothing was). Note: Some spotting is normal, so don’t freak out and DO NOT, I repeat DO NOT google signs of miscarriage. It  will not ease your mind, in fact it will likely do the opposite.

PS – don’t piss me off…my (w)hormones are raging (optional spelling addition added by my loving husband). This was always good for a giggle when I needed to be snapped out of (w)hormonal bitch mode.

Unfortunately this is the time period where I traveled from Europe to Canada, to Mexico, and back. I am sorry to all my friends and family who had to put up with my extreme whiny-ness…especially my sister who repeatedly listened to me cry, yet made me laugh at the same time, a great confirmation that the pregnancy was progressing normally.

I get a double whammy of sickness (a cold & the flu) in fact my whole family gets sick in Mexico. I have never been so mucousy in my life. Like 5 or 6 kleenex’s may not even do the trick. Keep the vitamin C coming!

I’m tired, if you have the luxury – sleep now, while you still have the opportunity!!

Although this was the “worst” of it all, I must say I feel truly blessed, as even all this was certainly “not that bad”.

Preggie tips (weeks 7-11):

• a good B-Vitamin complex (with 50mg of P5P, Vitamin B6) is a nauseous prego’s best friend during this stage
• meditate
• listen to your body, if you are tired – sleep, if you are hungry – eat (just try and choose healthy options and don’t beat yourself up if you aren’t perfect all the time)

Pregnant travel tips:

• aisle seats are a good idea
• make sure to have plenty of B-Vitamins, and Vitamin C (max 2000mg/day) to protect you from getting sick during transit

Weeks 12-20

Wow, I feel AMAZING! The 12 week ultrasound confirms that I have made it past the most crucial hump. We see our baby squirming around, it even turns to look at us, we hear the heart beating, it is the best sound in the world!

My life is starting to return back to normal. My husband is happy to have his wife back. We can eat garlic and onions again. I can cook with ease.

Eggs are a must have around the house, you must not get between this preggie and her daily eggs (of course I mean whole, free-range, local farmers market eggs). But hey they are incredibly nutritious, loaded in protein, fat soluble vitamins and lecithin, which helps ease ligament pain (common for a growing belly) and contributes to building a healthy baby brain.

Chia fresca works it’s magic on this slowed digestive system! YAY!! Finally!!

My energy is back and my mid day naps are a thing of the past. I am keen to exercise, albeit gentle stuff like cycling, yoga and things I can do at home like lunges, squats and push-ups.

Fourteen weeks in, even though it seems early, I feel baby’s first flutters. Incredible!! 18 weeks in and papa gets to share in the excitement. We are super lucky to have felt this so early. Note: baby’s movements are still irregular at this point, just because you don’t feel it ALL the time, does not mean something is wrong. By week 26 they should be in more of a routine, until then a day of few movements is not something to be concerned about.

There is a definite bump starting to poke out…ahh it’s really weird to see myself with a belly, but I love it! My babe is growing fast and furious.

Preggie tips (weeks 12-20):

• exercise 4 times a week
• eat your whole, free range eggs
• now that you can eat anything again, make sure you are conscious to get tons of raw veggies back into your day
• eat foods high in iron like blackstrap molasses, goji berries, spinach, lentils, sesame seeds, chickpeas and olives

I hope this helps you to learn from my experience and may your pregnancy be equally amazing!!

BTW – is half way too soon to start freaking out about labour? eeeekkk…

Please do share your experience or any tips you might add below!!

In health & happiness,

Sam

1. Liking nu roots nutrition on Facebook (and hey why not twitter while you’re at it)
2. Liking Ruth’s Hemp Foods on Facebook (maker of Chia Goodness Cereal)
3. Telling me why you love chia seed or what type of recipe you love to use it in. Post it in the comments section below (on this blog post &/or on the Ruth’s Hemp Foods Facebook Page)

Please note that you must be in North America to enter (sorry to any of my new Euro followers).

May’s resolution is designed for your digestive system. It will keep you regular, (combating both constipation or diarrhea) boost your digestive system and provide a mild form of detoxification through the bowels. Hey, you might even shed some weight too! Just drink 1 glass (or jar) of chia fresca everyday!

Chia Fresca

Chia fresca is a Mexican beverage traditionally made with water, citrus, chia seed and a little sweetener (if needed).
As mentioned many times previously on my blog, chia seeds are my #1 fave source of fiber! A must for all, especially those of us who are pregnant and suffering the woes of a slowed digestive system…

Why it’s so amazing

First off, the sourness of the lemon will jump start the whole digestive process, just think about tasting it and you will start to salivate. This sets off a chain reaction of increased stomach acid, higher enzymatic output, and more bile purged from the liver – just trust me when I say this all translates to “better digestion and elimination”.

Secondly the chia seeds, an incredible source of water soluble fiber, cruise through the digestive tract sweeping up all the bile and giving it a first class ticket to the toilet where it belongs. Bile is our liver’s way of getting rid of toxins, old hormones and cholesterol – without enough water soluble fiber we just reabsorb all that gunk and it continues to circulate, yuck! This is why fiber is always recommended for those with high cholesterol. Also, it is great for weight loss because of many are carrying around a bunch of old poop in the bowels (as lovely as that sounds). I believe this chronic constipation may be due to the high gluten and dairy diet of North Americans, both of which can be extremely congesting on the gut.

And finally, superfood chia seed themselves get digested for all their amazing nutritional properties like anti-inflammatory, blood pressure reducing omega 3 fats. They also have more calcium than milk, more iron than spinach and a whole array of other essential nutrients like potassium, copper and zinc.

How to make chia fresca

• 1 L pure water (ideally spring or filtered)
• 2 tsp chia seeds
• 1/2 to whole lemon, freshly juiced
• few drops of liquid steva to sweeten (optional)

Mix all ingredients together in a 1 L jar or other container with a lid (so you can shake it). Let sit for 15 minutes, shaking occasionally and the chia will develop a gelatinous layer around it, so it slides down your throat nice and smooth. Drink throughout the day, though this is best enjoyed in the morning for maximum benefit.

I look forward to hearing all about your favorite uses for this amazing superfood in the comments below. Feel free to post a link to your favorite recipe if you have one! Don’t forget to follow all the contest rules and enter to win Chia Goodness Cereal!

Happy chia fresca May!!!

Here are the rules again. You can enter to win one of my favorite wholesome breakfasts Chia Goodness Cereal by:

1. Liking nu roots nutrition on Facebook (and hey why not twitter while you’re at it)
2. Liking Ruth’s Hemp Foods on Facebook (maker of Chia Goodness Cereal)
3. Telling me why you love chia seed or what type of recipe you love to use it in. Post it in the comments section below (on this blog post &/or on the Ruth’s Hemp Foods Facebook Page)

Please note that you must be in North America to enter (sorry to any of my new Euro followers).

I understand how you feel because I was overwhelmed with all the do’s and don’ts, should’s and should not’s as well. To make things simpler for you, I’ve compiled a list of recommendations from various sources which highlight what are in my opinion the most important factors for maintaining a healthy pregnancy.

What to do – first steps

• book an appointment with your doctor or midwife
• get some baseline blood work done, blood sugar, iron levels etc.
• start your pregnancy supplement routine (post coming on this subject) – if you haven’t started already. I advise you to start before trying to get pregnant though
• sign up for updates on babycenter.ca – I love getting my weekly update on how big my baby is and what is happening developmentally week by week
• look into other birthing prep classes for you and your partner
• practice prenatal yoga and other exercise such as swimming, biking, hiking, walking, squats, push-ups, lunges, etc. (jogging is okay in the first trimester but can weaken your pelvic floor during the 2nd and 3rd trimester)
• meditate – I especially like the prenatal meditations on yogaglo.com
• strengthen your pelvic floor – do your kegels and learn about the EPI-NO, Pelvic Floor Wellness
• grease up your belly 2x/day with your favorite all natural belly butter, I like Rocky Mountain Soap Company’s Belly Butter and my homemade concoction of shea butter, raw cacao butter and virgin coconut oil.
• sleep on your left side, starting in the 2nd trimester for best blood flow to baby

What NOT to do

• hot tubbing or saunas – warm baths are okay
• smoke (cigarettes or other things) – avoid second hand smoke if possible as well
• any sort of detox or cleanse – this is a time to build, not break down. Plus you don’t want babe to get all those toxins that are being released.
• massage in the first trimester – there are a lot of mixed reviews on this point, a qualified RMT (with prenatal training) should know what is contraindicated in pregnancy and will not cause harm, just choose your RMT wisely
• google every little symptom – just try to relax and enjoy it all (though I know this is easier said than done…)

What to eat & drink

• lots of fresh veggies and fruits
• up your protein intake with organic, free range meat, eggs, legumes, quinoa, nuts and seeds
• drink at least 2L pure water daily
• herbal teas which are safe for pregnancy include: red raspberry leaf tea (uterine tonic – for an “easy” labour), peppermint, rooibos
• try to eat as organic as possible - remember which foods are most important!
• a little of your favorite superfoods, not so much that you will be detoxing, but some for extra nutrition is great!

What NOT to eat & drink

• caffeine, especially in the first trimester, afterwards a little is okay
• alcohol
• junk food (as much as you might want it), your babe needs vitamins and minerals, not sugar, hydrogenated fats or additives
• fish that are high/moderate in mercury (personally I chose to nix fish altogether during pregnancy – but I always take my heavy metal free fish oil!)
• sushi (raw fish – vegetarian sushi is okay)
• undercooked meats
• deli meat
• unpasteurized cheeses
• soft cheese
• tap water – trihalomethanes (Chlorine byproducts) can increase risk for miscarriage and still births – use filtered water like Santevia or spring water
• chemical food additives
• sugar substitutes (chemical such as aspartame, sucralose etc.)
• artificial flavors
• food dyes
• nitrates (often found in deli meats, hot dogs)
• sulphites (often found in dried fruits, red wine)
• herbs – there are several herbs to avoid during pregnancy, but some are safe; consult an herbalist who specializes in pregnancy

Hopefully this list isn’t overwhelming and helps you sort it all out! Best of luck with your pregnancy, and remember to enjoy every second of it!

Gluten-Free Buckwheat Crepes 



Ingredients:

• 1 cup gluten-free buckwheat flour (you can grind it fresh in your vitamix with whole buckwheat or just buy ready made buckwheat flour)
• 1/2 teaspoon salt
• 1 1/4 cups dairy free milk substitute (I use whatever is on hand, oat milk, almond milk, coconut milk etc.)
• 3 large eggs
• 4 tablespoons melted butter

Directions:

1. Melt butter in a non-stick ceramic or cast iron pan.
2. Mix the rest of the ingredients in the blender, adding butter when melted, leave a little on the pan for the first crepe (you may need a little more to grease the pan later, but I found usually once is enough if you have a good pan).
3. Make sure the pan is fairly hot before you pour the first crepe. Usually a medium temp will do.
4. Each crepe will use about 1/4 cup of batter. Pour batter onto the hot pan, then pick up the pan and swirl it around, spreading it thin and evenly along the bottom of the pan. Cook each side for about 1 minute, until lightly browned. Transfer to a plate and repeat until you run out of batter. Should make about 8 crepes.

Note: You can freeze extra crepes for up to 2 months in a freezer bag.

Raw Chocolate Banana Breakfast (or Dessert) Crepes

Per crepe:

• spread a thin layer of honey & sunflower seed butter (or any nut/seed butter) on to the crepe
• 1/4 chopped raw banana
• 2 tbsp chopped raw walnuts
• a drizzle of simple raw chocolate sauce
• Optional but highly recommended additions
  •    probiotic organic yogurt – I like sheep yogurt the best (for nutrition and digestion)
  •    other chopped fresh fruits – apples, pears, strawberries – whatever you have!
  •    hemp seeds

Simple Raw Chocolate Sauce

• 3 tbsp virgin coconut oil
• 1 tbsp unpasteurized honey
• 2 tbsp raw cacao powder
• Optional – splash of vanilla (or use 1/2 vanilla bean) and sprinkle of sea salt
• melt ingredients together gently (super low temp) in a sauce pan

Poached Egg & Spinach Crepes

I use my leftover crepes for lunch. Simply add savory ingredients this time, these crepes work either way!

Per crepe:

• a thin layer of mustard
• 1-2 tbsp salsa (or sub olive oil and apple cider vinegar for a dressing)
• 1/2 cup chopped spinach
• 4 grape tomatoes sliced
• 1/8th avocado sliced
• 1 poached egg (boil hot water, drop eggs into boiling water, cook approx. 4 mins – depending on how hard or runny you like your eggs, remove with a slotted spoon and place on top of spinach)
•  top with sea salt, pepper, chili flakes or hot sauce
• optional – 2 small slices herb goat cheese or a sprinkle of nutritional yeast

Bust open your delicious poached egg before wrapping the crepe, then dive in and enjoy immensely!!

The idea behind affirmations is using the power of positive thinking as a tool to bring about positive life changes. I believe that by saying my affirmations twice a day for 30 days, I will start to notice positive shifts in my thought patterns. Out with the old self sabotage and worry, in with the new, nothing but positive thoughts.

Now back to my sis and her man…when I stay at their house I am surrounded by positivity everywhere I look. I wake up to phrases like “good morning you fabulous creation” written right smack dab in the middle of the bathroom mirror, where you’d have to be blind not to see it. I have to admit, I was a little freaked out by it in the beginning. It was weird to me to be inundated with affirmations like that, but by the end of my 3 week stint at their place last year (when my handsome nephew was born) I was feeling great. I’d wake up believing I sure am one damn fabulous creation!

If confidence is something you struggle with, this month’s resolution is a MUST! My sis and her man will be the first to admit, confidence is not something that is lacking in their household, and I mean that in the most loving, and admirable of ways (notice I said confident and most certainly not conceited…there is a big difference). We must be confident in order to achieve, to love ourselves fully, love those around us, and accept that we deserve nothing but the best.

I must confess, I myself have been struggling with a few negative emotions during pregnancy. I’m a small girl, used to being a small girl, who is growing by the second and it’s freaking me out! I (embarrassingly admit) that I have been comparing myself to other pregnant girls I know thinking “I’m bigger than she was at 15 weeks”. Seriously though, I haven’t had a belly this big since I ate gluten 3 times a day before realizing I had a sensitivity to it. But now I must remind myself I am pregnant, not fat.

I have dealt with many clients and friends during their first pregnancy and many of us go through the same thing. Why do we do this self sabotage thing? It is absurd! I have now decided the faster and bigger I grow (within reason of course) the healthier and happier my baby is! And thankfully my husband constantly reassures me that it must be because my body is  so good at being pregnant Also, I’ve been feeling so good these days that I get concerned that something must be wrong with the pregnancy (yeah, ridiculous!). I should feel crappy during pregnancy, shouldn’t I? So what’s wrong? Is everything okay with my baby? Needless to say, some of my affirmations will include “our baby is thriving” and “I am pregnant, and beautiful”.

So what do you do? Well again following my sister’s lead, they have 2 pens that can write on mirrors or windows, one pink, one blue (his and hers, oh so cute) or just use post-it’s, whatever! Now, write anything positive, anything you have been struggling with on your bathroom mirror, or make it the first thing you see when you wake up and the last thing you see before you go to bed. My sis and bro in law not only write their own affirmations, but notes to each other reassuring one another that they are loved, and are an amazing parent, etc., it really is beautiful to read.

Well I’m off to plaster positivity all over my house, I hope that you do the same!! You are beautiful and you should tell yourself every day!

PS – I am feeling amazing and I believe I have Superfood Smoothie March to thank! For those of you who participated I’d love to hear about your experience!!

Much love,

Samantha Peris

omg, omg, omg…I’m pregnant….holy *&#$ I’m pregnant. I feel crazy spewing these words out. Not to mention, I am talking to a dog.

But I wasn’t supposed to be ovulating. I mean I know we were “trying”, but THE FIRST TIME??!! Not bad for a once hormonally challenged gal, I guess we’re fertile…hmm…good to know!

Oh no, what have I done wrong over the past 2 weeks? There were those glasses of wine, oh, and the hot tub…er…and the glasses of wine IN the hot tub. That latte last week…the sauna at the gym…when the guy poured the water on the rocks it got really hot. Oh geez, what have I done to my babe?

I gotta check it again, yup…still two lines. I should do another. Yup…two lines, I guess it’s for real. Wow, I’m going to be a mom. Kaya, you’re going to be a big sister (I tell my dog). I’m going to be a MOM!!!!

The minor panic attack suddenly turns to the most incredible joy I’ve ever known. I am so thankful to be saying the words “I’m pregnant”. All the negative thoughts are to be brushed aside, they aren’t going to do my baby any good anyway.

It feels surreal, I continually run up the stairs every so often to check the tests…both tests positive, still 2 lines, boobs still sore…wow.

So how do I tell him? Hmm..I’ll buy baby’s first clothes…and perhaps a cute sweater for me, I can fit a decent baby bump in it.

The wait for him to get home takes FOREVER, but when the moment arrives it is fabulous. We are ecstatic! We’re having a baby! Finally we can share the excitement of it all. We have a fabulous evening, I pour him the last glass of our open bottle of wine. Sigh at the new gluten free beer in the fridge that I was excited to try this weekend. Mourn the loss of a body that was all my own, and yet love that I am now sharing it with the newest love of my life.

He begs me to find out the sex, when waiting for a surprise is something I have been adamant about for years. He’s fighting a losing battle.

I’m lying awake, cant sleep. Too excited. One church bell goes off, damn is that 1am, or is it something thirty?…4 church bells go off…wow 4am. It’s my last 9 months of sleep and I can’t. Might as well get up and write a blog called “omg I’m pregnant”. 5am…I should really try and get some sleep…but first, a snack…I’m building a baby you know!

Our lil one is meant to arrive around September 22nd…if you feel so inclined, please feel free to send my uterus all kinds of positivity!

Make sure to check back for more posts all about pregnancy and fertility…I have experience now

Genetically modified foods are becoming more and more prevalent in our grocery stores.  The definition of a genetically modified food is organism whose genetic material has been modified by genetic engineering. For example it’s like inserting a gene from Arctic Char (a fish) into a strawberry so that it doesn’t freeze in the winter (hmm, our bodies aren’t used to fish with our strawberries, perhaps this isn’t such a good idea!). Common foods that predominately come GMO are corn, soy, canola, rice and cotton seed oil and unless otherwise specified (ie: labelled organic or non GMO) are probably GMO. Going organic is a way to ensure that what you are eating has not been genetically modified in any way. If the thought of this makes you uneasy, perhaps it is time to contact your MP and start demanding mandatory GMO labeling.

So what are the Canadian standards on what is considered at Organic product or produce? Here is an outline on organic product from the Canadian Food Inspection Agency:

• Only products with organic content that is greater than or equal to 95% may be labelled as: “Organic” or bear the organic logo.
• Multi-ingredient products with 70-95% organic content may have the declaration: “contains x% organic ingredients.” These products may not use the organic logo and/or the claim “Organic”.
• Multi-ingredient products with less than 70% organic content may only contain organic claims in the product’s ingredient list. These products may not use the organic logo.

The fact of the matter is that organic farms have stricter guidelines then non-organic which ensure that health remains a top priority.  Organic farms are also far more sustainable making this an environmentally friendly decision. Protecting the quality, and volume of our top soil means protecting our life on this earth. Sadly, soil is diminishing at an alarming rate and we must do all we can to prevent this situation from getting worse. Eating organic also usually means we are helping to support smaller, local farms, and protecting the health of our farmers.

So what are the benefits? Organic produce tends to be higher in nutrients due to the quality of the soil they are grown. Most chemical fertilizers contain only nitrogen, phosphorus and potassium. The elemental composition of the human body contains 26 minerals and unless we are taking supplements we need to get these minerals from food! Organics also tend to have higher anti-oxidant content such as flavonoids and polyphenols.  We need high levels of antioxidants in our diets to help combat all the free radical stress that our body endures, thus organic food helps our body heal more effectively.  Not only that, but organic produce tastes better, those nutrients give the food we eat flavour.

A study conducted looking at children who consumed a higher diet of non-organic versus organic that they had six times higher amounts of Organophosphorus (OP).  It has been indicated in other studies that chronic exposure to this pesticide may affect neurological functioning, neurodevelopment, and growth in children.

For those who want to go organic but feel it may be expensive here are a few rules for you to ease into the organic food world:

• Follow the dirty dozen and clean fifteen rule.  These are lists that have been developed to identify which fruits and veggies are the safest to buy non-organic and those that absolutely should be organic as they are susceptible to the most contamination.  We have included these lists for you in case you were unaware however a good rule of thumb is that if you eat the skin or the produce in its entirety then it should probably be organic.  If it has a hard or thick casing then the chemical agents are less likely to penetrate the food making them a safer non- organic purchase.
• If there are certain foods that you and your family eat all the time then these are the ones that you should consider making organic first.
• If it is good enough for your children it’s good enough for you.  We have had so many moms tell us that they have a separate menu then that of their children because they are so passionate about giving their children the very best but fail to do that for themselves.  Lead by example of what a healthy diet is, they are watching what you are eating and how you are treating yourself.  Eat well, you deserve it!

Here are the dirty dozen, our additional “must buy organics” and pretty clean fifteen:

Dirty Dozen

• Apples
• Celery
• Strawberries
• Peaches
• Spinach
• Imported Nectarines
• Imported Grapes
• Sweet bell peppers
• Blueberries
• Domestic Potatoes
• Lettuce
• Kale/ Collard greens

Our important additions to the dirty dozen

• Animal meats, eggs and dairy products – Organic meats are free from antibiotics, pesticides and hormones.  The animal is not fed genetically modified grain and are never fed animal by-products.  Also these animals have freedom to be outside making this a more humane (and cleanly) practice.
• Baby food – Infants are more sensitive to pesticides due to the vulnerability of their nervous and immune systems.
• Coffee – It is one of the most heavily pesticided crops on the planet, buy fair trade & organic if possible.
• Tomatoes – As many as 30 different chemicals are sprayed on tomatoes, not to mention they are often genetically modified as well.
• Soybeans & other soy products (milk, tempeh, tofu, miso, lecithin) – Almost always genetically modified.
• Wheat – Often genetically modified. Also note that up to 75% of the germ may be removed from items labeled as “whole wheat” in Canada.
• Canola – Often genetically modified.
• Peanuts & Peanut butter – Peanuts absorb a large amount of toxins from the soil and can contain a mold called aflatoxin, a dangerous carcinogen (Goodbye Kraft, Jiffy and any other non-organic PB’s, plus these usually contain sugar and hydrogenated fats, the worst of the worst!!)
• Bananas – Try to find fair trade organic bananas instead, as they are often shipped from long distances and sprayed with chemicals along the way to help them ripen.
• Rice – Since many tend to eat so much of it, it is important to buy rice organically grown. Buy in bulk at health foods stores to save on packaging and cost.

Pretty Clean 15

• Onions
• Sweet corn
• Pineapple
• Avocado
• Asparagus
• Sweet potatoes
• Sweet peas
• Mangoes
• Eggplants
• Domestic Cantaloupe
• Kiwi
• Cabbage
• Watermelon
• Grapefruit
• Mushrooms

Going organic is an important step in improving our health and food quality.  The food that we eat can be healing, as food is medicine, but we need to ensure that the food we eat is what nature intended.  We know that a common concern is its cost, but if you look around the grocery stores these days a growing number of organic foods available are very close in price to the non-organic option.  Furthermore, their are other costs that one must factor in such as your health, and the health of the planet. “Those who do not make health a priority now will have to make time for disease tomorrow” ~Unknown.  Food is healthy or harmful and small changes that you make today can impact your health and well-being positively in the years to come.

In great health & happiness,

Dr. Michelle Peris ND and Samantha Peris, Holistic Nutritionist

Half of the month was spent on vacation, 10 days in Mexico, and a week in my home town, Calgary. This made it particularly difficult to remember to take time out of my day to sit and be still, especially since coming home and running around like a mad woman. The most difficult of all was when I was so stuffed up from my cold that I couldn’t breathe through my nose. Open mouth meditation was odd, and unenjoyable, but I suffered through it :p

My most important lessons from February:

• stop with the excuses
• there is always time to meditate, even if it’s just a minute or two
• meditation should not be looked at like a chore, but rather something that will enhance your day (and believe me, it did!)
• you can meditate anywhere, in any comfortable position
• use a little help if you need it – I loved the guided meditations on yogaglo, they helped me get into a deeper meditation then I can do on my own (I’m still a rookie)
• most importantly – just do it!

If you still haven’t tried meditation I highly encourage you to give it a go! I certainly intend on continuing myself.

superfood smoothie marchI have decided to focus my march resolution on a nutrition goal, something I already love, and should be easily achievable for my followers. One superfood smoothie per day!

Superfood smoothies have been one of the single greatest additions to my diet since becoming a nutritionist. They were one of the first changes I integrated into my life, that made the biggest impact. If I get one superfood smoothie in every day I know that at least one meal a day was nutrient PACKED, and lets be honest, that would be a great start for many! I currently don’t always have one per day, so it will still be a “challenge” for me too!

When I first introduce clients to superfoods I tell them the easiest way to integrate them into their life is through a smoothie, now who doesn’t like a smoothie? They are quick, easy, and so tasty! There are many components that I feel are necessary in my superfood smoothies. They are:

• 1/2 cup high antioxidant frozen (or fresh) fruits – like (organic of course) blueberries, strawberries, mangoes, any fruit really!
• 1 banana for potassium, flavor and creaminess (or try 1/4 avocado)
• 1 scoop (2 tbsp) protein – it’s not just for body builders! Failing to add protein to your smoothie may send your blood sugar soaring, which is followed by the inevitable crash. Protein will also help you feel full longer, making your smoothie more of a meal then a snack. Good choices include VEGA (Sport, Smoothie Infusion or ONE), Ruth’s Hemp Protein Powders (which can also be bought with superfoods already added, easy peasy!), AOR Advanced Whey (if you can do dairy), or Interactive Absolute Vegetarian.
• 2 tbsp fiber – for so many reasons! It keeps you regular, balances blood sugar, pulls toxins out of the body, and if you use sources such as chia, hemp or flax seed, adds omega 3’s and lots of additional nutrition.
• a handful of greens – why not?! You don’t taste them anyway, not with all the delicious fruit and yummy protein powder. I usually do either kale or spinach for extra folic acid and energy boosting B vitamins.
• 1 cup liquid. It can be filtered water, unsweetened milk substitutes (I like almond, oat, hemp, or brown rice), you can even add freshly squeezed juice of your choice!
• 1 tbsp omega 3 fats – usually in the form of a high quality flavored fish oil supplement, or you can try flax or hemp oil. We need more omega 3’s and putting them in a smoothie sure beats taking it off the spoon! I like Ascenta NutraSea or Seroyal
• 1 tsp – 1 tbsp of any or all your favorite SUPERFOODS! Well we couldn’t call it a superfood smoothie without them right? If you want the biggest bang for your buck (nutrient wise) try spirulina and chlorella. A tsp to tbsp depending on how adventurous you are of either will suffice. Bee pollen, for more B vitamins, protein and allergy prevention, maca root powder for hormone balancing and libido, raw cacao powder for anti-stress magnesium, and don’t forget the high fibre seeds are omega 3 rich superfoods as well (chia, hemp and flax).
• other optional ingredients include 1 tbsp black strap molasses for pregnant or nursing moms, it provides an extra iron boost. 1-2 tbsp non GMO soy lecithin is great for fat digestion (if the fish oil makes you burp) and elimination. 1/4 cup kefir (a fermented dairy beverage) is loaded with good bacteria and yeast for your gut.

This is just a rough recipe, get creative and remember recipes are only guidelines! Now it’s time to run out and buy smoothie ingredients for a month…come on you can do this one with me!!

I am not opposed to sweets, IF they are homemade and packed with raw superfoods, as this recipe is. Of course it is best not to overdo anything sweet, but there is nothing wrong with indulgence of this sort.

The sweets best to avoid are anything made with white refined sugar and flour…so that eliminates most of what you would find at any cafe, bakery or regular grocery store, ugh! Good thing you have a resource in which to refer to when making your own sweet treats…I mean me of course!

Ok, let’s get to the goods! The original recipe is from David Wolfe’s Superfoods book, but I have made a few optional, yet delicious additions. I hope you enjoy as much as I do!

Spirulina & Chocolate Balls
David Wolfe – SUPERFOODS adapted by Samantha Peris, Holistic Nutritionist

Always choose organic ingredients, when possible.

• ¼ cup hempseed
• ½ cup raw cacao powder
• 1-2 tbsp spirulina
• 3 tbsp virgin coconut oil
• 2 tbsp raw honey
• 1 pinch celtic sea salt or Himalayan rock salt, finely ground (this is a must…the saltiness is divine)

Optional (any or all!)

• 1 vanilla bean or 1 tsp vanilla bean powder
• 2 tbsp organic nut/seed butter
• 2 tbsp goji berries
• 2 tbsp coconut flakes

Mix all ingredients in a food processor, roll into 1” balls and freeze for 15 min then enjoy. Store in freezer for optimal freshness.

Then if you are feeling extra motivated, you can turn these superfood balls into:

Superfood Energy Bars

• ingredients from above
• ¼ cup whole buckwheat (soaked and rinsed)
• ¼ – ½ cup oat flakes
• ¼ cup goji berries
• 2 tbsp hemp protein
• ¼ cup nuts & seeds of choice

Just add the rest of the ingredients to the food processor (before rolling them into balls). For the bars you can press the mixture into a lightly greased (coconut oil) square glass pan or use parchment paper. Then freeze, cut into bars and enjoy on a hike or as a mid-day snack.

SUPERFOOD PROPERTIES (more info on my fave superfoods here)

• Spirulina – 1 tsp = Antioxidants in 2-3 servings of vegetables, 70% protein, great for everyone!!
• Goji Berries – 18 amino acids, 21 trace minerals, antioxidant. Add to trail mixes, breakfasts, tea, water (for flavour), smoothies, desserts
• Raw Cacao – ORAC 620-955(14x flavanoids in red wine, 21x AO’s in Green Tea), high in Magnesium, in 28 grams there is 314% RDA of Iron. Commercial chocolate processed in temperatures up to 150C – destroying nutrients
• Hemp seeds – high in omega 3’s, absorbable source of protein, complete protein, immune enhancing
• Coconut oil – immune boosting, antiviral, metabolism boosting, great for cooking!