As you can imagine, with this mindset it’s been challenging for me to put a plan into place for getting physically fit before I become pregnant. Here are some of the areas that I’ve been exploring for the past month:

Motivation

I finally have motivation on my side. I am highly motivated to get in shape before becoming pregnant because I want to feel strong and continue to be physically active through my pregnancy. I’m deeply inspired by other pregnant women who are out in the world, doing the things that I’d like to do when I’m pregnant. The other thing that motivates me is FUN. It’s imperative that I find an activity that I enjoy and the fact that it can also be considered exercise is just an added bonus. More on that below.

Language

I decided to take a closer look at the language I was using when thinking or speaking about exercise. The power behind ones choice of words is often underestimated. I quickly realized that I was using dis-empowering language. I always coupled any form of exercise (even the ones I enjoyed) with words like: should, have to, or need to. While these words might motivate some people, I find them completely dis-empowering. I decided to make a conscious effort to use more empowering language and started to use words like: want, could, can. Think about it for a minute… what sentence do you find more motivating? “I should go for a walk” or “I want to go for a walk.”

Activity

If you’re wanting to stay active and physically strengthen your body it’s so important that you find an activity that you truly enjoy. When you do, it’s so much easier to choose empowering language and keep your motivation high. I’ve come to the conclusion that for the most part I don’t like to do things that are classified as exercise. Upon some further exploration I realized a few things about myself that will impact my choice in activity:

1. I get bored easily. Workout DVD’s are great for the first week or two but I quickly lose interest because it’s the same routine and I know exactly what’s coming next.

2. I like to explore new things and I love adventure.

3. I love being outdoors, especially when I’m in harmony with nature.

This might seem like a really simple list but I had a few “ah-ha” moments.

Nourish the soil before you plant the seed.

Farmers and gardeners understand the importance of preparing, tilling and fertilizing the soil long before they plant their crop. They understand that the nutrients contained within the soil provide nourishment for the plants whole life cycle, not just germination. This analogy is a great example of why preconception health is so important. It should be considered a component of preventative medicine, beginning up to 12 months prior to women consciously trying to become pregnant. Creating a safe and nourishing home for that little seedling to grow will help ensure its survival from germination to maturation.

Did you know that it takes over 3 months to mature the egg to be ready for ovulation and over 3 months for men to produce a new batch of sperm?

During this time they are extremely sensitive to nutritional deficiencies and exposure to toxins – so much so that if the quality of the egg and sperm are low enough you may not be able to conceive! Knowing this, I’d like to suggest that you “Act pregnant now, to get pregnant later” which Gabriela Rosa, a fertility expert in Australia highly recommends. The good news is that better quality sperm and eggs lead to increased fertility, reduced risk of miscarriage and healthier babies.

Already pregnant and didn’t prepare in advance? Don’t fret. Applying these preconception tips during pregnancy will also have a positive effect on the health of your baby.

If you have the time, I recommend taking a minimum of 6-12 months to prepare your body for pregnancy. Why so long? Because we don’t live in the same world that our grandparents and parents grew up in… our diets now revolve around packaged and processed convenience foods that are severely devoid of nutrients and our homes and personal care products are filled with toxic chemicals. I feel a strong pull now, more than ever to follow the guidance of our ancestors and go back to traditionally prepared real food to create a healthier generation of children.

Where should you start? The first step is to create a positive mindset and intention for the changes you want to make. Focus on gradually creating a healthier lifestyle through small changes over a period of time and before you know it you’ve set up a great foundation for a healthy pregnancy! The more time you can give yourself to integrate these changes, the better! Remember that it takes approximately 120 days for our cells (eggs, sperm, red blood cells etc.) to change from dietary and lifestyle modifications.

So if you’re thinking about become pregnant within the next year, now would be a good time to start eating more nutrient dense foods and reducing your exposure to environmental toxins!

To learn more about how to prepare your body, mind and soul for pregnancy, visit PrenatalCoach.com

Over the last decade CSA has become a very popular way for consumers to buy local, seasonal food straight from the farm. How does it work? At the beginning of the growing season (late winter, early spring) the farmer will offer a certain number of “shares” to the public for purchase. In exchange you will receive a weekly box of fresh, organic produce for the duration of the season. CSA helps support local farmers by providing them with funds when input costs are high and by guaranteeing a market for the farm’s produce. Consumers benefit by receiving fresh, nutrient dense food and by becoming more connected to the land on which their food is grown. It’s a cost effective way to buy organic produce and it takes the guesswork out of eating local!

Local Harvest lists the following rewards for both the consumer and the farmer:

Advantages for farmers:

• Get to spend time marketing the food early in the year, before their 16 hour days in the field begin
• Receive payment early in the season, which helps with the farm’s cash flow
• Have an opportunity to get to know the people who eat the food they grow

Advantages for consumers:

• Eat ultra-fresh food, with all the flavor and vitamin benefits
• Get exposed to new vegetables and new ways of cooking
• Usually get to visit the farm at least once a season
• Find that kids typically favor food from “their” farm – even veggies they’ve never been known to eat
• Develop a relationship with the farmer who grows their food and learn more about how food is grown

CSA is based on a system of “shared risk and reward.” You’ll receive shares (produce) in the farm’s bounty and you also share the risks due to weather and other factors beyond the control of the farmer.

This is our first year participating in a CSA and I’m thoroughly enjoying our weekly bin of veggies from Nathan Creek Organic Farm! I’d recommend researching farms now to start planning for next season! Visit Farm Folk, City Folk for a list of local farms participating in Community Supported Agriculture.

Want to know what we’re doing with all our local produce? Visit the Vancouver Nutritionist blog for recipes and inspiration!

The main reason for this flavourless phenomenon is that the fruits and vegetables that are shipped from other parts of the world are usually harvested prematurely in order to sustain the long journey around the globe, from farm to plate. When produce is picked before it’s had a chance to fully mature, the nutritional value is greatly diminished. Fruits and vegetables must stay connected to the plant and roots in order to receive vital nutrients from the soil. When picked early, the nutrient value of your fruits and vegetables suffers greatly – something that you cannot see, feel, taste or smell!

Eating local is one of the best ways to ensure that you are consuming the most nutrient dense foods available. Food that is grown and harvested locally has the opportunity to acquire its maximum nutrient content before it is available to you.

Eating organic takes this concept one step further because organic farming practices honour the traditional wisdom of creating and maintaining nutrient rich soil in addition to reducing your exposure to dangerous chemicals.

Wondering how you can maximize your vitamin and mineral intake to support your overall health? Eat Local!

Store bought varieties of granola are expensive and a far cry from being healthy. They contain rancid nuts and seeds, refined sugars and unhealthy fats. Luckily it’s really easy and affordable to make your own, with good quality ingredients! Before we move on to the recipe let’s take a moment to look at the key ingredients:

Oats – Shown to help lower high cholesterol and help prevent heart disease and diabetes. Oats are also a good source of manganese, selenium, vitamin B1, dietary fiber, magnesium, protein and phosphorus. If you have Celiac Disease you’ll need to purchase certified gluten-free oats.

Unrefined Sea Salt – When naturally harvested and dried in the sun, high quality unrefined sea salt contains a wealth of trace minerals and electrolytes that are vital for a variety of functions in the body including the immune system, adrenal and thyroid function.

Non-Irradiated Cinnamon – Slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. Purchase non-irradiated spices to ensure that you’re benefiting from the nutritional qualities of the herb or spice.

Raw Honey – Healthy alternative to refined sugar. Contains live enzymes that aid in the digestion of carbohydrates.

Virgin (Unrefined) Coconut Oil – The medium-chain fatty acids in coconut oil are directly absorbed for quick energy instead of being stored as fat in the body. This heart healthy oil is a saturated fat, which is highly stable and does not go rancid easily even when heated during cooking. This makes it one of the safest and healthiest oils to use in your kitchen.

Nuts/Seeds – Purchase raw and unsalted nuts and seeds. Adding them to your granola after toasting ensures that the heat sensitive oils retain all their health benefits.

Dried Fruit – Purchase unsweetened and unsulphured dried fruit.

Ingredients:

3 cups old-fashioned rolled oats (or certified gluten-free rolled oats)

¼ tsp unrefined sea salt

½ tsp cinnamon

¼ cup raw honey

¼ cup virgin coconut oil

1 tsp pure vanilla extract (optional)

Directions:

1. Preheat oven to 300 degrees Fahrenheit.

2. In a small bowl, stir together honey, coconut oil and vanilla. (If your coconut oil is solid at room temperature you can place the bowl on top of your warm stove to melt the coconut oil while you prepare the oat mixture.)

3. In a large bowl, stir together oats, salt and cinnamon.

4. Combine the oat and honey mixture and combine thoroughly, using your hands to coat the oats evenly with the honey mixture.

5. Spread the mixture in a thin, even layer on a parchment lined baking sheet.

6. Bake, stirring after 15 minutes, until the granola is very light golden brown. It should take 20-30 minutes in total. You can bake it a little longer for a crunchier, toastier flavour but keep a close eye on it – if it gets dark it will taste burnt.

7. Cool the granola completely. It will harden as it cools.

8. Once the granola’s cool, get creative! Now is the time to stir in all your extras…

Here are some of my favourite combinations:

• Honey Nut – chopped almonds, cashews and pumpkin seeds
• Apple Cinnamon – dried apples, almonds and raisins
• Tropical – shredded coconut, goji berries and macadamia nuts
• Mixed Seed – pumpkin seeds, flax seeds, hemp seeds, sunflower seeds

Store in an airtight container and eat within two weeks.

Happy Eating!

What would you add to this basic recipe to make a delicious and nutritious granola?

The Environmental Working Group’s fourth annual Sunscreen Guide has been released and the findings might surprise you – EWG researchers recommend only 39 (that’s 8 percent) of the 500 beach and sport sunscreens tested for this season. The products that didn’t make the cut either don’t sufficiently protect skin from sun damage or contain dangerous chemicals – or both.

The EWG reports that there is a surge in exaggerated SPF claims above 50 and that the use of oxybenzone, a hormone-disrupting compound that penetrates the skin and enters the bloodstream, is found in about 60 percent of the 500 beach and sport sunscreens analyzed. The products rated highest for their safety and efficacy, earning them EWG’s coveted “green” rating, all contain the minerals zinc or titanium.

The results have lead EWG to “warn consumers not to depend on any sunscreen for primary protection from the sun’s harmful ultraviolet rays. Hats, clothing and shade are still the most reliable sun protection.” But when you can’t go that route, the guide will help you pick the safest, most effective products out there.

It’s also important to note that vitamin D, formed in the skin through the action of the sun, is essential for many processes in the body, including maintaining healthy bones and a strong immune system and protection from certain types of cancer. Year round sunscreen use combined with too little time outdoors contributes to vitamin D deficiencies. Experts recommend that you aim for 15 minutes of unprotected sun exposure a minimum of 3 times a week, to keep your body producing vitamin D.

You can check the status of your sunscreen by searching the Environmental Working Group’s online database.

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Sweetened with almond amasake and raw honey it’s packed with flavour and nutrients. Amasake is a fermented brown rice beverage that can be used as a natural sweetener and raw honey contains live enzymes that aid in the digestion of carbohydrates. Cinnamon is added, not only for it’s flavour, but also for it’s ability to slow the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. Coconut milk provides a valuable source of good quality fat, essential for good health.

Brown basmati rice is a great place to start if you’re new to the texture and flavour of brown rice. Soaking the rice in water for 12 hours or overnight also helps to break down the fiber and improves the absorption and digestibility of the nutrients it contains. It also cuts the cooking time in half. Just reduce the amount of water you use to cook the rice by about 1/4 depending on how firm or soft you like your rice. Alternatively, you could also use red or white quinoa instead of brown rice.

Ingredients:

1 cup brown basmati rice, soaked for 12 hrs
1 400ml can of coconut milk
1/2 cup almond amasake
1 tsp -1 tbsp raw honey
1 tsp cinnamon or to taste
1/4 cup raisins

Directions:

Cook brown rice according to package directions replacing 1/2 to 3/4 of the water with coconut milk, reducing the overall liquid by 1/4 if you soaked your rice.

(My brown basmati rice called for 1 cup of rice to be cooked in 2 cups of water for 50min. I combined 1 cup soaked rice with 1 cup coconut milk and 1/2 cup water, simmering over low heat, with the lid on until the liquid was absorbed and rice was tender about 25min)

Once your rice is cooked add 1/2 cup almond amasake, additional coconut milk to reach desired consistency, raw honey* and cinnamon to taste. Mix well and stir in raisins.

*Only add raw honey to your rice pudding when it’s cool enough to eat, so the heat does not kill the live enzymes.

Serve warm, immediately after cooking or cool and refrigerate. I enjoy this rice pudding cold as a snack or dessert. For breakfast I add chopped almonds for the additional protein.

Enjoy!

Try this recipe and leave us a comment below.

Evolutionarily speaking, our bodies were developed in such a way that we remain, for the most part, in a parasympathetic state. During this time the nervous system activates most of our organ systems required specifically for digestion and elimination. Our body will also naturally conserve energy by slowing and steadying the heart rate. When we are operating in a parasympathetic state it allows our bodies to properly metabolize the food we ingest into forms that our body will use to create optimal health and wellbeing.

The sympathetic division of our nervous system is equally important to our survival, but for a completely different reason. When we are subjected to, or presented with excitement, physical requirements or stress, our sympathetic nervous system will immediately shunt the energy being used for digestion and elimination away from these organs and towards our muscles and limbs. Our heart rate, blood pressure, blood glucose levels and bronchiole dilation all increase when we are in this state. Even when the impulses sent by the sympathetic nervous system are very brief, their effects linger in the body much longer.

One of the biggest problems in today’s society is that we are being conditioned to find it acceptable and even normal to be bombarded with stress on a daily basis. It has reached a point where we don’t even realize when we are stressed and what triggers the body’s stress responses. This phenomenon of always being in a state of stress is being linked to a wide range of modern diseases. Our sympathetic nervous system was designed for short-term use to ensure our survival, yet we are currently activating it on a daily basis. While we can’t escape from the stresses of everyday life, we can choose how we are going to respond to the stress.

Here are a few steps that you can take to reduce stress in your life, particularly around mealtimes, when it is essential that your body is operating in a parasympathetic mode:

Laughing out loud. Laughter is known to soothe tension and release stress that will help promote good digestion.

Deep breathing, even for a few minutes at a time, can help clear your mind and stimulate digestion. Pay special attention to your breath before, during and after eating to support your nervous system around mealtimes.

Slow down and savour your food. Mealtime should be a celebration of food. When you watch TV, surf the net or read, you are eating mindlessly. Focus on your food and take full pleasure in the experience.

Chew, chew, chew!

Give yourself permission to relax and revel in doing nothing.

Have fun! Make time each week to do something that brings you joy!

It brings out new flavours and aids digestion, while slowing things down at the same time. Chew slowly and enjoy the taste fully!

Remember that you have the opportunity to co-create your life! No matter what the circumstance, you still have the power to choose what attitude you take towards it!

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Chewing is a lost art form in our ever-increasing fast-paced lifestyle. In today’s society we convince ourselves that we don’t have the time to relax and chew our food. More often than not, we are eating on the go and inhaling our food before running into the next meeting.

It’s important to look at the many reasons why we are told to chew thoroughly. Most people are unaware of the fact that digestion actually begins in the mouth (not the stomach). The action of chewing helps break down our food mechanically into a finer texture, thus increasing the surface area for saliva to do its work. Saliva does not simply make the food easier to swallow. In fact, it contains amylase, or more specifically ptyalin, which immediately starts to chemically convert complex carbohydrates and starches to simple sugars. Chewing also stimulates better hydrochloric acid production in the stomach, which is essential for protein digestion. Optimal chewing also initiates peristalsis (wave-like contractions that move food along the digestive tract.)

On a deeper level, chewing mindfully helps us to become more present in the moment and activate our parasympathetic nervous system (which controls our digestive processes). Focusing our attention at a more introspective level while we eat, will begin to re-establish a natural rhythm within the body. The connection we form with our chewing has been compared to a light meditation and drastically improves our overall digestive function, which directly affects our health.

This initial digestive process, which is often overlooked, is crucial to complete assimilation of the nutrients from our food. Incomplete digestion may be a contributing factor in the development of many ailments including flatulence, bloating, belching, food allergies, nausea, bad breath, bowel problems and stomach disorders. Fortunately, chewing is an easy and affordable way to take the first step towards increasing your digestive function.

The next time you sit down to eat, focus your attention on chewing each bite thoroughly before swallowing and bring your awareness to the positive changes that ensue. Your entire body will thank you!

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In my experience, the most expensive part of eating gluten-free is the cost of pre-packaged foods which are specifically marketed as gluten-free: cereal, waffles, snacks, desserts, baking mixes, pizza crusts etc. These foods are high in cost and low in nutrients therefore the return on the investment of your money is very low. By limiting the amount of these expensive gluten-free convenience foods and replacing them with naturally gluten-free options you’ll drastically lower your grocery bill. Here are some tips and tricks to get you started:

1. Design your meals around foods that are naturally gluten-free such as fresh fruits and vegetables, brown rice, quinoa, millet, beans, nuts and seeds, fish, poultry and eggs. These are healthy, delicious, gluten-free staples that should represent the bulk of your meals. Pound per pound the cost of these naturally gluten-free foods are cheaper and more nutrient dense than your pre-packaged and processed gluten-free foods, therefore you get more bang for your buck!

2. Shop at farmers’ markets for your fresh produce. Buying local fruits and vegetables that are in season are extremely affordable compared to conventional grocery stores. There is also the added sense of community that you gain from meeting the people who are growing your food!

3. Purchase your meat in bulk and cut out the middleman by going directly to the farmer. Find a source of quality grass-fed meat and purchase a larger quantity, which can be stored in your freezer. You can also share the cost of buying direct with another family.

4. Invest in a large stand-alone freezer so you can buy and cook in bulk, freezing for future use.

6. Leftovers for lunch! To save time and money we make large, healthy meals for dinner and set aside leftovers that we can then heat up for lunch the next day. It’s usually cheaper (and easier) to make larger quantities of one meal then to buy the additional ingredients for a new meal. Planning to take leftovers or packing a lunch instead of eating out can really cut down on the cost of your monthly food bill.

7. Make your own soups and stews and freeze them in smaller quantities for quick and easy meals when you’re on the go. Homemade soups and stews are inexpensive to make and can easily be frozen and heated up for days when you don’t have leftovers for lunch or you’d like to take a break from cooking but still want to eat at home.

8. Experiment and learn how to make your own snacks and baked goods. Homemade sauces, dips, cookies, cakes and bread are all budget friendly if you buy the raw ingredients and make them yourself. Gluten-free baking is definitely an art, but with practice it does become easier!

Taking the time to learn how to cook and create meals from nutrient dense whole foods instead of pre-packaged processed foods is my #1 tip for creating a healthy, gluten-free life!

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