When you begin your day fueled by steel cut oats, you don’t look back. They’re the engine behind many early morning workouts, successful business meetings, and well-focused students. Steel cut oats are a low glycemic index food, meaning they help keep blood sugar and energy levels steady. A one-quarter cup of uncooked oats delivers 29 g of carbohydrates, 5 g of fibre, 7 g of protein, and 10 % of your recommended Daily Value (DV) of iron. Oatmeal is easy to digest and a great option if you follow a gluten-free diet. Steel cut varieties take a little longer to cook, but when it comes to nutrition, they beat the fast-cooking varieties hands down. The slightly nutty flavour pairs well with fresh or dried fruit, nuts, seeds, and dairy. Try this recipe for a breakfast your whole family will love.  Serves 4 Ingredients: 3 cups water ¼ tsp salt 1 cup steel cut oats* ½ cup chopped walnuts 1 cup fresh or unsweetened canned peaches, chopped 1 tsp pure vanilla extract Greek yogurt Directions: In a pot, bring water and salt to a boil. Add oats, reduce heat to low, and let simmer for 20 minutes. Keep covered and stir approximately every 5 minutes. Mix in walnuts and peaches until they are warm, then remove from heat and stir in vanilla. Serve topped with a tablespoon of Greek yogurt. * Steel cut oats must be used for this recipe to achieve the desired results. If you are short on time in the morning, prepare the oats in a slow-cooker overnight for a ready-to-eat breakfast on demand. 

The slight nutty flavour of steel cut oats pairs well with fruit, nuts, and dairy. Try this delicious peach and walnut steel cut oatmeal recipe!

peach-and-walnut-steel-cut-oatmeal-recipe

Peach and Walnut Steel Cut Oatmeal Recipe

As the daily pressures of homework assignments, tests, and extracurricular activities pile up, it’s important to set your child up on the right path. While a healthy diet, a consistent sleep schedule, and daily exercise will help keep your child on the road to success, there are extra steps that you can take to further support their cognitive health and a lifetime of learning. Brain development begins in the first week of pregnancy and continues throughout childhood and into the adult years. Prenatal and childhood are critical stages of brain development because this is when neurons are formed at a rapid rate to shape the foundation for future cognitive health and function. This sensitive period relies on optimal nutrition and an adequate intake of several key nutrients. Omega-3 Fatty Acids Our brains depend on a sufficient intake of the omega-3 fatty acids eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA) for optimal development. ALA can be changed by the body to EPA and DHA, which form the building blocks of brain cells and play vital roles in brain, eye, and nervous system development. 

DHA is especially concentrated in areas of the brain responsible for learning and memory, where it helps form neurons, transmit nerve impulses, and protects against oxidative stress. [1] , [2]  

A diet that supplies ample EPA and DHA throughout childhood has benefits for cognition and social behaviour, and is believed to be a protective factor against neurodevelopment disorders, such as those characterized by sadness and difficulty focusing. [2] Studies show that children who increase their ratio of omega-3 to omega-6 fatty acid intake experience improved learning, attention, behaviour, and emotional health. [1]  

Unfortunately, eating a typical Western diet , which is generally high in red meats, sweets, processed, and packaged foods, provides an overabundance of omega-6 fatty acids and an inadequate level of omega-3s to support children’s needs. A low omega-3 intake can have significant effects on brain development, including changes in brain receptors and the pathways for brain chemicals, such as dopamine. [3] Recommended intake 

The Food and Agriculture Organization of the United Nations recommends that children consume at least 150 mg of EPA and DHA per day for optimal brain development. [4]  In addition, Health Canada recommends that children maintain daily EPA and DHA intake within the following range: [5] 1–8 years: 100–1500 mg/day
9–13 years: 100–2000 mg/day
14–18 years: 100–2500 mg/day

Including a variety of omega-3 containing foods in your child’s meals and snacks, as well as giving them a daily omega-3 supplement, will help them maintain an adequate intake to support healthy growth and development. Delicious and nourishing sources of omega-3s include: Cold-water fatty fish, such as wild salmon, mackerel, and sardines Chia seeds, hemp hearts, and walnuts Flax, including cold-pressed flaxseed oil and ground flaxseed Marine algae, such as roasted seaweed snacks and seaweed salad Fun, child-friendly supplements, such as Sesame Street® Omega-3 with DHA  Omega-3 fortified foods, including certain varieties of yogurt, eggs, and beverages 
Multivitamins and Minerals Picky eating habits, allergies, and busy schedules are real-life factors that can compromise a child’s nutrition. In addition to serving your child a wide variety of fruits and vegetables, whole grains, and lean sources of protein, adding a high-quality multivitamin and mineral supplement to the diet will help fill nutritional gaps and ensure that children are getting the complete range of micronutrients needed for optimal growth and development. Vitamins and minerals play numerous direct and indirect roles in brain structure and function. Examples of this include vitamin A which contributes to healthy vision, B vitamins that are involved in nutrient metabolism, energy, and mood, and vitamin C for the synthesis and activity of hormones and neurotransmitters. 

The brain also relies on iron to help deliver oxygen to its tissues and for the proper function of its neural circuitry. [6]  Many vitamins and minerals, such as vitamin C and zinc, also support immunity, which may ultimately encourage fewer sick days from school. [7] Recommended intake

 When choosing a multivitamin and mineral supplement for your child, look for one that is formulated for their specific age range and is free of artificial flavours, colours, preservatives, and sweeteners. Sesame Street Incredible Power Multi vegetarian gummies  are made especially for children aged 3 and up. They encourage healthy habits and make well-balanced nutrition fun by providing the essential vitamins and minerals that children need in delicious fruit-flavoured gummies.

 Multivitamin Gummies  provide a fun and delicious way for children age 3 and up, as well as adults, to replenish missing nutrients in the diet. Probiotics When the delicate balance of a child’s intestinal microflora is altered by stress, antibiotics, the occasional illness, or unbalanced eating habits, it can lead to uncomfortable digestive upsets, nutrient loss, and mood imbalances. [1]  Because the gut microbiome and brain interact through the microbiome-gut-brain axis, such disruptions to microflora populations during childhood are believed to influence mental processes. [9] , [10] One of the best ways to help your child maintain a healthy intestinal microflora is by providing  them with probiotic-rich foods, such as cultured yogurt, sauerkraut, kefir, and tempeh, or a daily probiotic supplement. This will help them maintain healthy intestinal populations of  Lactobacillus, Bifidobacterium, Enterococcus,  and  Saccharomyces  species while lowering the number of pathogenic microorganisms found in their gut. [11] Recommended intake
 When it comes to probiotics, regular daily intake is the key to establishing healthy microflora populations. But just like children, not all probiotics are the same. Consult your physician to figure out which strains will best suit your child’s needs. Webber Naturals offers a range of probiotic formulas designed for specific purposes. Healthy Tummy Probiotic  is a delicious berry-flavoured, gelatin-free gummy that contains one billion active cells of Bacillus coagulans  to help promote a favourable gut flora in children. Other probiotic strains that are beneficial for children include: Lactobacillus exists as a variety of different species used to support a healthy and balanced microflora while helping to prevent intestinal infections and diarrhea caused by antibiotics.

 Bifidobacterium is the main group of bacteria found in the intestines of healthy newborns. They can be taken for preventing and reducing antibiotic diarrhea and rotavirus infections, as well as immune defence. Saccharomyces boulardii  is a probiotic yeast that is especially helpful for maintaining and replenishing healthy microflora populations, as well as preventing and treating diarrhea in children. Nutrition That Lasts a Lifetime A healthy diet throughout childhood will have a lasting effect on a person’s physical and cognitive health. By helping your child meet their full nutritional needs now, you’ll be helping them reach their full potential for a lifetime. 

Brain development begins during the 1st week of pregnancy. Learn about 3 key nutrients for optimal brain health.

3 Supplements for Your Child’s Brain Development Key Takeaway 1

3 Supplements for Your Child’s Brain Development Key Takeaway 2

3 Supplements for Your Child’s Brain Development Key Takeaway 3

Learn about the 3 supplements to build a better brain that your child can take to further support their cognitive health and a lifetime of learning.

3 Supplements for Your Child’s Brain Development

Our bodies need essential nutrients for daily growth, maintenance and repair. Essential nutrients are those the body cannot make, so we must rely on adequate intake through dietary and/or supplemental sources. The main benefit of maintaining appropriate levels of these nutrients is improved overall well-being. Here are 5 essential nutrients for our body that we should be paying more attention to: 1. Protein Protein, along with carbohydrates and fats, are considered macronutrients. Proteins are important components of our cells, and are needed for the structure, function and regulation of our tissues and organs. For example, our antibodies are made from proteins and help to protect us from invaders such as viruses and bacteria. Proteins are also part of our enzymes, muscles, connective tissues and hormones. Ensure you are getting adequate protein intake by consuming a variety of foods such as plain Greek yogurt, eggs, fish, beef, chicken, nuts, seeds, beans and legumes. 2. Healthy fats We need fats in our diet! Fats are required to build our cell membranes, protect our nerves, and provide more energy than carbohydrates. In addition, fats help us absorb the fat soluble vitamins A, D, E and K. There are different fats available, and the ones you choose to consume are important. Focus on saturated fats (grass-fed organic beef, organic dairy products such as butter and cheese, coconut oil), monounsaturated fats (olive oil, avocados, olives, nuts, seeds) and Omega-3 fatty acids (fish and fish oils, flaxseed oil, walnuts, edamame). Avoid or minimize your intake of trans fats and processed vegetable oils that are high in Omega-6 fatty acids (soybean oil, corn oil). 3. Fibre Fibre has been shown to promote good health, support healthy heart function and blood sugar. Although it is recommended that a healthy adult needs 21 to 38 grams of fibre per day, surveys show that the average daily Canadian intake is about 14 grams per day. Insoluble fibre is important for promoting bowel regularity and metabolism, whereas soluble fibre helps to maintain healthy cholesterol and blood sugar levels already within the normal range. To add more fibre to your diet, increase your intake of fruits and vegetables, add beans or lentils to soups and salads, use whole grains (quinoa, brown rice, barley) instead of refined grains, and add Chia seeds or ground flaxseeds  to oatmeal, shakes and yogurt. 4. Vitamin D All vitamins and minerals are important nutrients for the body, and we can obtain many of them by eating a balanced diet. Vitamin D  is one nutrient that research is showing to be vital for many body systems. This nutrient plays a role in maintaining strong bones, strengthening the immune system, and supporting both the nervous and cardiovascular systems. In addition, vitamin D has been shown to support moods, and the health of both mother and baby during pregnancy and lactation.  

Research is showing we need higher amounts of supplemental vitamin D than what was previously thought. Speak to your health care provider about having your vitamin D levels tested to determine how much of this important nutrient you need. 5. Water Water is a nutrient! Since the amount of water the body needs exceeds what it can actually produce, it is considered an essential nutrient. Water is required for regulation of body temperature, digestion, and elimination of waste products. It also acts as a lubricant and allows for transportation of nutrients in the body.  Look at your urine to determine if you are getting enough water. Dark urine usually indicates dehydration while clear urine usually indicates you are hydrated. 

As a general rule, drink ½ of your body weight (pounds) in ounces to get the right amount of water your body needs to function optimally. 

Learn about 5 essential nutrients that we benefit from to improve our overall well-being. 

5 Essential Nutrients for Your Body - Key Takeaway 1

5 Essential Nutrients for Your Body

Our bodies need essential nutrients for daily growth, maintenance & repair. Learn about 5 essential nutrients to pay attention to.

5 Natural Stress Remedies

Thanks to the pace of modern life and the expectations we place on ourselves, more people than ever are living in a state of stress. In a literal sense, stress just means a stimulus, positive or negative, that changes the status quo. However, when we talk about feeling stressed, we almost always mean there’s some negative disturbance to our physiology that is producing undesirable mental and physical effects. Some stress is unavoidable, of course, but even when you can’t make life totally stress free, there are ways to reduce its impact. Here are five ways to manage stress naturally: 
1. Caffeine-free hydration If you’re feeling stressed and under pressure, you might be tempted to turn to coffee to keep you going. This isn’t necessarily the best idea, as caffeine has stimulatory properties that can upset your sleep, digestion, and mood, and actually make you feel more restless and on edge. Along with coffee, caffeine is also found in many types of tea and soft drinks. Some less well-known “hidden” sources of caffeine include, chocolate, cough and cold medicine, and other over-the-counter medicines. 
2. Minimize blood sugar changes Racing around trying to get through your to-do list might mean you turn to fast, convenient, and sugary snacks for a quick burst of energy. The problem is, the energy boost is short-lived and can even lead to an energy slump and reduced productivity. Uneven blood sugar levels can also disrupt sleep and affect immune function. Fluctuating blood sugar is actually the most significant internal stressor. Some ways to minimize fluctuations in blood sugar include: Eating regularly – no skipping meals! Eating a little protein and fat with each meal Eating low glycemic index foods Increasing fibre intake Fibre is great because it helps to keep your blood sugar levels within the normal range, and keeps you feeling fuller for longer. In short, choose whole food snacks and minimize your intake of sweets to help balance your blood sugar levels. 3. Daily exercise and relaxation Exercise is an excellent stress reliever and an excellent way to keep the negative effects of stress at bay. A short walk after breakfast, at lunchtime, or in the afternoon or evening helps get your blood circulating and can help relax tense muscles, while also giving your brain a boost, so you’ll be primed for productivity. Making time to exercise can feel stressful in itself, but it needn’t be just another chore to add to the list. Instead, try building physical activity into your daily routine by cycling or walking to work, taking the stairs, or switching out a movie date for a stroll around the park. As for relaxation, even the simple act of pausing for a moment several times a day to take deep breaths and consciously relax, can be an effective way to let go of stress and promote a more peaceful frame of mind. Other ways to relax and unwind include taking a bath, practising yoga, reading a good novel, gardening, and spending time with friends, family, and animal companions. 
4. Boost your mood with aromatic plants Smell is one of your strongest senses – it influences memory, alertness, and emotions, so why not harness your sense of smell to help combat stress? Whether you’re feeling sad, stressed, or nervous, breathing in the aroma of natural essential oils from plants such as lavender, bergamot, and lemon may help improve your mood. The aromatic chemicals within plants act by stimulating receptors in your nose to affect the emotional centre of your brain. Although the scientific evidence showing exactly how they affect your body is limited, the following aromatic plants are used successfully in aromatherapy for their mood-boosting essential oils: [1,2] Bergamot: The spicy citrus aroma calms stress and anxiety, while improving mood. Chamomile: Well known as a nighttime tea, its aroma supports a calm and relaxed state. Clary Sage: The scent of this flowering herb encourages feelings of well-being and calms the nerves. Lavender: This herb looks and smells beautiful, while helping to calm, relax, and improve mood. Lemon: Its fresh, clean aroma is often used to stimulate and revive the mind. Orange: The uplifting, sweet aroma of orange fosters a positive mood, while helping to reduce feelings of anxiety. Peppermint: This cool and refreshing fragrance promotes a calm and focused mood. Rose: The sweet floral notes of rose can uplift the mood and encourage feelings of happiness. Ylang Ylang: The sweet-smelling bouquet helps relaxation and promotes a positive mood. 
5. Herbs & vitamins A variety of nutrients are vital for a normal stress response.  B vitamins  are important for nervous system function, as is  magnesium , which we need for muscle relaxation. A deficiency of magnesium can result in difficulty sleeping, occasional constipation, muscle tension, nervousness, and irritability. Adaptogenic herbs are also helpful when you’re facing stress as they help the mind and body adapt to, and recover from, mental and physical stress.  Rhodiola rosea  is an adaptogenic herb that is used in herbal medicine to enhance mental clarity, increase energy, and help support mental stamina and reduce nervousness during times of stress. 

Learn ways to manage stress naturally and reduce its impact on your health.

Stress refers to a number of biological changes that can be triggered by any disturbance to our normal physiology. Learn how to manage stress naturally.

5 Tips on How to Relieve Stress Naturally

5 Steps to Cutting Out Sugar

If you’re looking to cut out sugar and take back your health, you’re not alone. 

A diet full of sugar can lead to a wide variety of health issues, including unhealthy weight gain, skin breakouts, increased inflammation, cardiovascular dysfunction, mood swings, and more! Why is sugar such a problem? Because we digest simple carbohydrates (sugars) very quickly, this leads to a sudden increase in sugar in the blood. 

The body tries to manage this spike in sugar by increasing the secretion of insulin, the hormone the body uses to tell cells to take in fuel to feed our muscles and other tissues. The problem is that not all of this sugar is used to fuel immediate muscle activity, nor is all the excess stored as glycogen in muscles to fuel future activity. 

When there is too much sugar, it is converted into triglycerides and stored as fat. As a result, excess sugar in the diet can lead to increased body fat and a fatty liver, and can cause the cells to stop paying attention to insulin. 

Over time, this makes it harder for the body to use energy effectively, creating a whole host of health issues. Thankfully, there are plenty of ways to cut out excess sugar and help your cells stand up and pay attention again! Follow these 5 steps to help cut sugar out of your diet: 1. Learn to spot simple sugars Simple carbohydrates aren’t just found in cakes and cookies; they are often hidden in the unlikeliest of places, such as: Bread and crackers Coffee drinks and energy drinks Granola bars and energy bars Some types of rice cakes Popcorn and chips Yogurt and other dairy products Salad dressings, sauces, and other condiments Take a look in your cupboard or pantry for these foods and examine their labels for the amount of simple carbohydrates (sugar). Then ditch the worst culprits (take them to a food bank along with some healthy donated goods!), or work through these foods by pairing them with a high-protein, high-fat meal to slow down the absorption of the carbohydrates. 

Most importantly, leave these foods off your shopping list in the future! 2. Ditch the soft drinks (and watch the fruit juice!) Most people now recognize that soft drinks are a major source of sugar. Some soft drinks contain a staggering 300–500 calories per portion (20–25% of the daily recommended calorie intake for many adults!) while providing almost no essential nutrients. Unfortunately, fruit juice is often not that much better. 

Even juice marketed as a healthy alternative can contain just as many calories as soft drinks, as it is often little more than water with fruit flavouring, fructose, and other sweeteners. Rather than trying to wean yourself off these drinks, it’s often best to get rid of them altogether. That’s because the sugar and insulin roller coaster caused by one soft drink can propel cravings for another. Instead, swap your soft drinks and juice for plain water, herbal tea, or water flavoured with cucumber slices, fresh mint, or lemon slices. This cuts calories, can support blood sugar regulation, and can help you better manage hunger levels and hydration. 

Maintain your resolve by leaving soft drinks off your shopping list and carrying a water bottle with you to avoid impulse purchases.
 3. Avoid convenience junk food After a couple of weeks of being soft drink-free, and as you work through any remaining junk foods in your kitchen, take some time to assess the junk food you consume outside your home. 

Cut out obvious sugar culprits such as cakes, cookies, candy, and ice cream. Also look at salty and savoury foods that you might not think contain simple sugars, like chips, popcorn, and pretzels, for instance. 

Some granola bars and energy bars sold as healthy alternatives are also packed with sugar, so read nutrition labels or, better yet, snack on fresh fruit, nuts, and water instead. 4. Snack smart If you regularly snack on sugary junk foods during work hours or when watching shows at night, take a moment to consider why you’re eating these foods. Are you genuinely hungry, or are you dehydrated and thirsty? Maybe you’re just eating out of boredom or habit. Identifying the reasons behind your food choices helps you begin to make healthier decisions. This may mean going for a walk with the family or a friend after dinner instead of sitting on the couch using a device. People commonly reach for junk food mid-morning or mid-afternoon when hunger (and boredom) strikes. Instead of grabbing some cookies from the staff kitchen or vending machine, try drinking a glass of water and taking a five minute stroll outside or around the office. 

This gives your body a chance to re-hydrate and recalibrate so you can decide if you’re actually hungry or just bored. Often the craving passes and you can enjoy a healthy lunch a little later. If you are, in fact, hungry, make sure to have healthy snacks on hand, such as raw veggies and a healthy dip such as hummus, which provides proteins, fats, and the slow release of carbohydrates for more sustained energy. 

Or, try roasting chickpeas in a mixture of curry spices and bagging them so you have a healthy snack on hand that is rich in protein and antioxidants. A protein shake with fresh fruit and a green food powder is also a great low Glycemic Index snack that provides antioxidants, fibre, and protein. 5. Reduce complex carbs At this stage, having cut out overtly sugary food items, foods with “hidden” sugar, and many unhealthy junk foods, you’ll likely be eating a more diverse diet that has fewer calories but is considerably richer in nutrients. 

Some diets, such many paleo and ketogenic diets, suggest trying to eliminate complex carbohydrates at this point. For many people, this is both unnecessary and potentially damaging to health, as whole foods that contain complex carbohydrates are often a great source of proteins, fats, vitamins, minerals, and other beneficial nutrients. 

Cutting out these foods can result in a horribly restrictive and boring diet that is hard to maintain and more likely to lead to nutrient deficiencies. That said, it can help to minimize your intake of some high-carb whole foods, such as potatoes, whole wheat bread and pasta, and rice. Try cutting the typical serving size of these foods in half and adding in chickpeas, beans, and pulses for extra lean protein, or choose a simple green salad (without the sugary dressing!) for extra phytonutrients. Eating a whole food diet that includes a moderate amount of complex carbohydrates helps the body to better regulate blood sugar and insulin levels already in the normal range, and can support stable energy levels and overall health and well-being. 

Such a diet typically provides excellent levels of antioxidants, vitamins and minerals, and other phytonutrients, and is so varied and interesting that a sugar-laden junk food diet seems wholly unappetizing! Short-term fast If you’re really struggling to get a handle on your eating habits, you might want to consider a short-term fast. It may sound extreme, but the benefits of intermittent fasting are beginning to stack up. 

Intermittent or alternate-day fasting is where you forego food for a certain number of hours or days. During this time, you can drink water and eat or drink zero-calorie supplements to make sure you get essential micronutrients. Some people fast for a five day period, while others fast every other day. One popular and more manageable type of fasting has become known as the 16/8 fast. 

This is, in essence, an overnight fast, where you fast for 16 hours a day and only eat during the other 8 hours of the day. You might breakfast at 8 am, for instance, then have snacks and other meals at noon, 2 pm, and 4 pm, then fast until the next morning. 

Studies investigating overnight fasting suggest benefits for insulin sensitivity, oxidative stress and inflammation, appetite, and weight management, as well as blood lipid status. A short-term fast can also help “reset” your eating habits, making fasting especially helpful if you tend to consume foods out of boredom, for comfort, or at times of stress. After a fast, chances are that you’ll be more tuned-in to how different foods affect your energy levels and mood. 

Fasting can help promote more mindful eating, which typically means less sugar and better health! 

Too much sugar can lead to a variety of health issues, but thankfully there are ways to balance blood sugar levels.

5 Steps to Cutting Out Sugar Key Takeaway 1

5 Steps to Cutting Out Sugar Key Takeaway 2

A diet full of sugar can lead to a wide variety of health issues. There are plenty of ways to cut out excess sugar and help your cells stand up!

5 Tips to Help Support a Healthy Pregnancy

As the mom of two boys, I know first-hand how exciting pregnancy can be. But the anticipation also comes with many questions about how you can ensure a positive and healthy pregnancy for you and your growing baby. The following tips will help answer some of these questions to support a healthy pregnancy. Tip #1: Early and regular prenatal care Receiving early and regular prenatal care, either with your obstetrician or midwife, is important to help ensure you and your baby are healthy during pregnancy, as well as after the birth. These visits also help to screen for health conditions that may lead to complications, which may be prevented if appropriate care is given early. [1] Tip #2: A regular and balanced diet Make sure to eat a regular and balanced variety of healthy foods, such as fruits, vegetables, whole grains, good quality proteins, and essential fats. Minimize caffeine intake, avoid sugar and alcohol, and drink plenty of water throughout the day, while avoiding foods such as raw meat and fish, deli meats, raw eggs, and soft cheeses. [2] Fish is a great food source that provides omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), along with protein and other nutrients essential for a baby’s growth and development, especially the eyes and brain. 

Remember to eat fish that is low in mercury and high in essential fats, such as wild salmon. [3]  Taking a fish oil supplement may be a suitable alternative to eating fish and will offer a number of health benefits for both mom and baby. [4] Tip #3: Prenatal multivitamins Take a  daily multivitamin  that includes important nutrients such as folic acid and iron. Folic acid is one of the B vitamins needed to prevent neural tube defects, including  spina bifida.  Since neural tube defects can occur during the first four weeks of pregnancy, when some women may not even be aware that they’re pregnant, ensuring appropriate folic acid supplementation (at least 400 mcg daily) is an important preventive step. If you’re trying to get pregnant, it’s a good idea to begin taking a prenatal multivitamin at least three months before pregnancy. [5,6]  Iron, a mineral that helps form and support red blood cells, is another important nutrient for a healthy pregnancy. Iron requirements increase during pregnancy, and women who are low in iron may experience fatigue, dizziness, and headaches. Although your health provider will test your iron levels, most prenatal multivitamins provide 27 mg of iron to help prevent deficiency. Tip #4: Regular exercise and quality sleep Regular exercise and sufficient sleep are a must. Research has shown that regular physical activity and exercise during pregnancy is safe and does not increase the risk of preterm delivery. [7]  The  2019 Canadian Guideline for Physical Activity throughout Pregnancy advises  pregnant women (without serious concerns) to get at least 150 minutes of moderate-intensity physical activity each week to gain health benefits and reduce the risk of pregnancy complications. [8]  

Look to engage in a variety of activities such walking, swimming, modified yoga and Pilates, strength training, and pelvic floor muscle training such as Kegel exercises. Sleep disturbances, either due to worry, discomfort, restless legs, or reflux, are common during pregnancy. 

Try relaxation exercises such as deep breathing, stretching, and massages to help get a good night’s sleep. As well, don’t forget to take breaks during the day, and a short nap can go a long way to help you feel rejuvenated. TIP #5: Social support Social support, from pregnancy and beyond, is extremely important. A mother’s mental and physical well-being during pregnancy, labour and delivery, and post-partum can be influenced by the support available from her partner, family, and friends. Consider information support from prenatal classes, labour and birth support from a doula, and/or participation in a mom’s group. These resources will help you understand the changes you will face during pregnancy, after birth, and during the journey of being a mom. Other factors such as reducing stress, weight management, and avoiding firsthand and secondhand smoke and other toxins such as lead, PCBs (polychlorinated biphenyls), and BPA (bisphenol A), are important steps to support the healthy growth and development of your baby. It is also important to read, ask questions, and stay informed on how you can have a healthy pregnancy. 

Pregnancy is an exciting change. Prepare yourself with these tips to support a healthy pregnancy.

5 Best Tips for a Healthy Pregnancy Key Takeaway 1

The anticipation of a new baby comes with many questions about how you can ensure a positive and healthy pregnancy for you and your growing baby.

Peach and Walnut Steel Cut Oatmeal Recipe

Ingredients:

Directions:

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