1. Eat smaller, more frequent meals
Instead of eating three big meals a day, try eating smaller amounts frequently. This can help prevent you from being overly full at each meal, which can exacerbate nausea. This is especially important for mamas dealing with heartburn as well, since eating large quantities at once is a common trigger for heartburn.

2. Prioritize movement
Movement is important during pregnancy for many reasons, but it can also be really helpful in managing constipation. Walking in particular helps improve digestion and increase transit time (aka the total time that it takes for your food to be digested, from start to finish). Doing a couple of brisk walks a day, even for just 20 minutes or so can help improve your digestion. Instead of laying down after meals, getting up and going for walks can also help reduce heartburn. This is because being upright during the initial stages of digestion means that gravity is helping your food move south where it should be going, instead of back up.

3. Focus on fiber-rich foods
It can be tempting during pregnancy (especially when you’re nauseous) to mostly eat refined carbohydrates such as crackers, white bread, and pasta. These are okay in moderation, but they are quite low in dietary fiber and can make constipation worse. If you’re struggling with constipation during pregnancy, try including fiber-rich sources of carbohydrates such as oats, quinoa, whole grain crackers, brown rice, sweet potatoes, and fresh fruit.

4. Sip on ginger tea
Many people find that ginger is helpful in relieving nausea, and it’s a great option for pregnancy-induced nausea because fresh ginger is completely safe for mom and baby. You can easily make ginger tea by grating fresh ginger into hot water with a bit of lemon and honey. You can also purchase ginger lozenges to suck on when you’re out and about and the nausea hits.

5. Swap leafy greens for root vegetables
For many pregnant women with nausea and food aversions, leafy greens and raw vegetables are no longer appealing - especially during the first trimester. Instead of trying to force these foods down, opt for root vegetables instead, as these are generally easier to tolerate when nauseous. Root vegetables are also high in insoluble fiber, which helps speed up digestion and prevent constipation.

6. Slow down at meal time
Slowing down at meals and thoroughly chewing your food can help your food digest more efficiently. Most people assume that digestion begins in the stomach, but it actually begins in your mouth. When you chew your food, digestive enzymes are released into your saliva that starts to break down your food before it even hits your stomach. Chewing slowly and thoroughly ensures that these enzymes are able to do their job. Plus, breaking your food down into smaller pieces means that there is less work for your stomach to do. This will start the digestive process off on the right foot and can help ease pregnancy-related digestive issues.

Heartburn is a very common symptom in pregnancy, but that doesn’t make it any less uncomfortable or bothersome. This annoying symptom can interrupt sleep and can make meal time a bit of a challenge. Many women will experience it in their third trimester, and some will experience it all the way through pregnancy. Heartburn is caused by two things; hormonal changes that weaken the esophageal muscle - making heartburn more likely, as well as structural changes as the baby grows that put additional pressure on mom’s stomach.

Here are some simple things that you can do to help alleviate heartburn during pregnancy: 

• Eat smaller meals more frequently throughout the day – this is easier on your digestion than eating one big meal at a time. Larger meals cause more stomach distension, which can increase heartburn symptoms

• When you eat, slow down and make a conscious effort to thoroughly chew each bite of food. It seems simple, but this will take some of the burden off of your stomach and will allow food to digest more efficiently

• Avoid foods that are heartburn triggers. This can include spicy food, fatty foods, tomatoes, caffeine, chocolate, and citrus fruit. Find your own triggers by keeping a food journal so that you can identify which foods aren’t working for you and remove them from your diet

• Ginger is generally soothing on the digestive tract and may help reduce symptoms of heartburn. Try making ginger tea with fresh grated ginger and honey, and sip this approximately 20-30 minutes after meals

• Try to leave 2-3 hours between your last meal of the day and when you go to bed. If you need a snack before bed (many mamas-to-be do!), then try to keep it small and free from any specific food triggers  

• Make a point of sitting upright after meals instead of lying down so that gravity is working in your favor. This will help food and digestive juices move down your digestive system as they should, instead of coming back up  

• Try using extra pillows at night to prop yourself up so that your head is a bit more elevated than the rest of your body

• Light exercise, such as a 15-minute walk after meals helps promote digestion, which may get things moving through your digestive tract a little bit faster and alleviate symptoms

• Some women find that taking a digestive enzyme with meals helps with their heartburn, as digestive enzymes can help speed up stomach emptying. As with any supplement in pregnancy, be sure to consult with your doctor or midwife before taking anything new  

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This salad can be served warm or cold and is a super fresh-tasting, healthy, and delicious vegetarian option that works well for either lunch or dinner. Hope you enjoy!

Ingredients:

(Serves 2)

• 125g soba noodles

• 150g firm tofu, diced

• 1 medium carrot, julienned

• 1 red pepper, julienned

• 1 green onion, diced

• 1/2 cup purple cabbage, shredded

• 1/3 cup edamame

• cilantro and sesame seeds for garnish

Tofu marinade:

• 1 garlic clove, minced

• 1 tsp red pepper flakes

• tbsp tamari

Peanut sauce:

• 2 tbsp peanut butter

• 2 tbsp tamari

• 1 tsp grated ginger

• 1 tsp maple syrup

• Juice of 1 lime

Directions:

• Preheat oven to 400

• Dice tofu and gently toss with marinade

• Bake on a baking sheet for 10 minutes or until golden and crispy, remove from heat and set aside

• Boil water and cook soba noodles according to package directions. Rinse with cold water and set aside

• Stir together ingredients for peanut sauce

• Prepare and chop vegetables

• Toss soba noodles with vegetables and tofu. Garnish with cilantro and sesame seeds

• Enjoy!

Serving options:

To serve warm, lightly sauté vegetables until warmed through. Drain and serve soba noodles without rinsing with cold water. Toss together noodles, tofu, and vegetables and serve with peanut sauce and garnishes.

For a non vegetarian option, cut one chicken breast into strips and marinate in the tofu marinade sauce. Cook in a frying pan until cooked through and serve along with noodles and vegetables.

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Egg cups are such a great meal prep/make ahead item, they are super easy and can be thrown together in no time. They can be eaten for breakfast either on their own or alongside some toast and avocado or some fruit. These are also great snacks that can be quickly heated up and served. They can be stored in the fridge for up to 4 days or in the freezer for up to 2 months.

Ingredients:

(Makes 6 egg cups)

• 6 eggs

• 2 tbsp goat cheese, crumbled

• 1 cup loosely packed spinach, roughly chopped

• 4 tbsp chopped tomato, or around 8 grape tomatoes

• salt & pepper to taste

Directions:

• Preheat oven to 350

• In a medium sized bowl, beat eggs and then add the remaining ingredients

• Liberally grease 6-cup muffin tin with oil

• Pour egg mixture into each cup

• Bake for 20 minutes and let cool before removing from tray

• Enjoy!

This recipe can easily be customized to suit your tastes. Some other topping ideas include:

• Mushroom, leek, and goat cheese

• Kale, red pepper, and feta

• Tomato, basil, and mozzarella

• Spinach, sun-dried tomatoes, and olives

• Broccoli, bacon, and cheddar cheese

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If you’re looking for a creamy yet healthy soup to enjoy while staying warm inside, this recipe is straight forward, tasty, and easy to make. This makes a great lunch or side dish. Enjoy!

Ingredients:

2 tbsp extra virgin olive oil

1 bulb celeriac

2 yellow onions

1 leek, white part removed

2 gala apples

2 yellow potatoes

3 cloves garlic

6 cups organic vegetable broth

1 cup coconut milk

1/2 tsp thyme

1 tsp salt

1 bay leaf

Directions:

1. Start by peeling and dicing celeriac, apples, onions, and potatoes

2. Remove tops of stems and white part from leek and discard, chop remaining leaves and wash thoroughly. Peel and press garlic cloves

3. Saute onion, leek, and garlic in olive oil for 5 minutes or until onion is translucent. Add celeriac, potato, apple, and thyme and saute for another 3 minutes

4. Pour in vegetable stock and coconut milk and add in bay leaf. Bring to a boil and then simmer for around 15 minutes or until celeriac and potatoes are soft

5. Discard bay leaf and let cool. Pour into high speed blender and blend until smooth then return to pot

6. Serve into bowls and garnish with sprouts and sesame seeds. Enjoy!

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Energy balls are one of my all-time favourite snacks as they are SO easy to make and they keep so well. These ones aren’t too sweet but feel like a nice treat with the addition of chocolate chips. They are dairy-free, gluten-free, vegan, and are a good source of fiber and omega-3 fats. This recipe makes a great base and some of the ingredients can easily be substituted from here. You can add/swap out things like chia seeds, hemp seeds, chopped pecans, almonds, walnuts, sesame seeds, cinnamon, Maca, cacao or cocoa powder, etc! Here’s what you’ll need…

Ingredients:

• 1 cup rolled oats, 1/2 cup ground into a flour

• 1/2 cup nut butter (peanut, almond, or cashew work best)

• 1/3 cup mini dairy-free chocolate chips (I used Cuisine Camino brand)

• 2 tbsp freshly ground flax seeds

• 1 tsp vanilla

• 2 tbsp maple syrup

• Pinch of salt (around 1/8th of a tsp)

• Small amounts of water as needed to form into balls

Directions:

• Start by blending 1/2 the oats into a flour (can do this in your blender, food processor, or coffee grinder) - I find this makes the energy balls stick together more easily. Although you can omit this step if you want a more grainy texture

• Combine all ingredients into a mixing bowl and stir together, then use your hands to form into 1-inch balls

• If the mixture is too dry, add 1 tbsp of water at a time to get a stickier consistency

• Once they are all rolled, they can be stored in the freezer for 2-3 months or in the fridge for up to 2 weeks

Tip: If you want to ensure these are gluten-free, look for certified gluten-free oats (Bob’s Redmill is a good option). Oats themselves actually don’t contain any gluten, but are often processed in facilities that also process wheat products, so getting gluten-free certified oats ensures there is not any cross-contamination.

Hope you enjoy these!

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This recipe is so so yummy. This is a great option if you’re entertaining and want to create an appetizer with a bit of a fall feel, or if you have leftover squash on hand and are looking for a new way to enjoy it. You could also try subbing in another type of squash or some sweet potato. I hope you like this recipe as much as I do!

Ingredients:

1 1/2 cups chickpeas (or one 398ml can)

1/2 cup cooked butternut squash

2 tbsp tahini

2 tbsp olive oil

3 tbsp lemon juice

1 clove raw garlic

3/4 tsp salt

1/2 tsp cumin

Directions:

To cook squash: Cut 1 butternut squash lengthwise and scoop out seeds. Coat with a bit of olive oil and sprinkle with salt and pepper. Roast face down on a baking sheet at 375 degrees for 1 hour or until soft. Let cool.

In a food processor or high-speed blender, blend all ingredients together until smooth. Depending on the tahini used, you may need to add more lemon juice or a bit of water to get a smooth consistency. Start small and keep adding until you’re satisfied with the texture.

Once it’s all blended, garnish with a drizzle of olive oil, a touch of smoked paprika, and chopped cilantro or parsley.

Enjoy!

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During pregnancy, women often focus on eating the right things, getting all the nutrients they need, and living the right lifestyle to ensure that their growing baby gets everything they need to be healthy. Mothers focus on nourishing themselves so that they can create the ideal environment for their babies to grow and develop. However, after the baby is born there is usually a drastic shift in focus from nourishing the mother to nourishing the baby exclusively. Part of this is largely practical – new babies need a lot of care and attention. New moms are more often than not however, denied the same thought and care. Too often in Western cultures the focus is put entirely on making sure the new baby has everything they need without also focusing on the needs of the new mom.

Here are 5 reasons why proper nutrition is important not only during pregnancy but after childbirth as well:

Depletion

Throughout pregnancy, there is an incredible demand placed on your body to provide all of the vitamins and nutrients needed by your growing baby. Many women enter pregnancy already lacking many of the vitamins and nutrients that their bodies need to function optimally, so their nutrient stores are already sub-optimal going into pregnancy. Now, we all know that babies in the womb rely on their mothers for the maternal transfer of nutrients. What might not be as well-known however, is that regardless of your nutritional status, your baby will often find a way to get these nutrients whether you have enough of this nutrient to go around or not. This means that if your diet is lacking in calcium, for example, the fetus will pull calcium from your bones in order to ensure that they get what they need. Even for women who have eaten a healthy diet before and during pregnancy, they will often be left in a state of depletion after giving birth. Going into the postpartum period in a state of nutritional depletion will make the sleepless nights and long hours spent caring for baby even more trying, and puts you at risk for hormonal and thyroid issues. Also, due to blood loss during childbirth, many women lose valuable stores of iron. Making sure you’re eating iron-rich foods such as beef, pumpkin seeds, beans, and lentils will help replenish your iron stores. Iron deficiency is a huge contributor to fatigue, and will make the postpartum experience feel that much more exhausting.

Breastfeeding

Additionally, this transfer of nutrients doesn’t necessarily stop after pregnancy. If you breastfeed your baby then you will be passing nutrients to your baby through your breastmilk. This is one important reason why there needs to be an increased focus on nourishing mothers not only during pregnancy, but also postpartum through proper nutrition and supplementation. Focusing on proper nutrition will help ensure that you are not being depleted and are topping up your levels of vitamins and minerals while you are passing these to your baby through your breastmilk.

Hormone balance

After pregnancy, our bodies go through a huge hormonal shift. This shift from pregnancy to postpartum can take a toll both emotionally and physically, but this process can be made smoother with proper nutrition. Adequate nutrition is essential for proper hormone balance, so a healthy postpartum diet is important not only for replenishing your own nutritional stores but also for easing this hormonal transition. Eating healthy fats such as avocado, nuts, seeds, eggs, and fatty fish will help regulate hormone production, as healthy fat is needed by the body for the proper synthesis of hormones.

Postpartum mood

Adjusting to life with a newborn can be a wonderful time for a new mother, but can also come with emotional ups and downs. This is often closely tied to hormone balance but can also

be associated with lack of sleep and simply adjusting to all the changes associated with welcoming a new baby. These changes put stress on your body and are yet another reason to focus on adequate nutrition. Proper nutrition is needed for the production of neurotransmitters – including serotonin (the ‘feel good’ hormone). There are also many studies linking a deficiency in Essential Fatty Acids to incidents of depression. A postpartum diet that is lacking in healthy fats such as chia, hemp, flax seeds, walnuts, and wild salmon will adversely affect your mood.

Postpartum healing

After labour, your body undergoes major changes both structurally and otherwise to readjust to life before carrying a baby. There is often a lot of healing that needs to take place which causes an increased nutrient demand. Adequate dietary protein is needed for cell and tissue repair as these are essentially used as building blocks for muscle and tissue, and help regulate a lot of the body’s normal processes. Focus on organic protein such as eggs, meat, and fish, as well as plant-based protein sources like beans and legumes. A healthy postpartum diet is beneficial for new moms in so many ways – from supporting proper hormone balance and mood to replenishing nutrient stores, and providing the energy needed to care for a new baby. The postpartum period is a time when new moms need nourishment and support, so that they can properly care for themselves and their new babies. Focusing on healthy fats, whole foods, organic protein, and lots of fruits and vegetables will provide the nutrients needed to thrive during this life-changing time.

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