AVO Nutrition

October is Pregnancy and Infant Loss Awareness Month. Last year, when it rolled around, we were about 6 days post-op from corrective surgery removing a uterine septum. My Doctor at the RPL clinic at BC Women’s Hospital suspected this to be the cause of our recurrent miscarriages. To date we had suffered through 3 miscarriages in a year as well as a miscarriage previous to a successful pregnancy with our now 4.5 year old son. After the surgery we were so full of hope. ...We had been through enough, there were no more answers to search for or tests to do. This was the end of the line. After about 5 months of trying we found out we were pregnant again. These past 8 months have been full of joy, anxiety, fear, stress and a lot of fingers being crossed. It’s not easy going through pregnancy after loss. We held our breathe during every ultrasound. And still do, with one more to go before this little ones due date. During Covid-19, no less, as no support person is allowed to any appointments. Everything is done alone. Nothing about miscarriage is easy. It can be very isolating no matter how much support you receive. The gratitude and love I feel for this child is beyond words. To all the mamas and families going through your own journeys, I feel you. I’m here for you and I send you all the love as you work your way through it. #iam1in4 #iseeyou #ihearyou #miscarriageawareness #october #infantlossawareness #pregnancyloss #miscarriage #infertility #holisticnutrition #holisticnutritionist #rhn #registeredholisticnutritionist #rainbowbaby #pregnancyafterloss #nutrition #holistic #lifeafterloss #butterflyrunvancouver #family #miscarriagesupport See more

AVO Nutrition is a proud supporter of the BC Women’s Health Foundation’s GLOW 2020 presented by #telus by donating a Full Initial Nutritional Consultation AND 3-4 week follow up to the online auction. GLOW 2020 is an interactive broadcast featuring dining experiences, music guest Katharine McPhee and stories from women and families. The event will raise funds for awareness for reproductive mental health research at BC Women’s Hospital. There are multiple ways to suppo...rt: Buy tickets at bcwomensfoundation .org/glow2020 Bid on an auction item at bcwomensfoundation.org/auction Make a donation at bcwomensfoundation.org/donate-now Purchase an exclusive Keefer bar cocktail kit: thekeeferbar.com/shop/ #bcwomensglow #rhn #silentauction #october3 #bidnow #bcwomenshospitalfoundation #bcwomens #reproductivementalhealth #holistic #holisticnutrition #infertility #miscarriagewareness #womenshealth See more

We’re mid-way through SEPTEMBER, kids are back in school, and the germs are circling. I’m sharing some of my TOP recommendations for cold and flu prevention that we use regularly throughout the winter season. 1. Vitamin C - this antioxidant vitamin has long been studied for it’s immune supportive effects. My favorite method of taking vitamin C is in capsule or liposomal liquid for adults and Liposomal liquid for kids. My preferred brand is Designs for Health liposomal... Vitamin C. It’s a clean source with 1000mg per teaspoon. For adults I recommend 1-2 tsp and children about half a tsp depending on age. A LOT of children’s vitamins are loaded with sugar, flavoring and other additives to make it palatable for kids. Adding these things to supplements really defeats the purpose as they are hard on the immune system. This one has no additives so if they make a fuss when taking it I recommend mixing it with Elderberry Syrup. 2. Elderberry Syrup - this powerhouse nutrient has been used for centuries for the treatment of viral infections. It’s also great for prevention! My preferred supplement brand is Suro or Nature’s Way. The typical recommended dose depending on age is 1 tsp per day for kids. 3. Probiotics - did you know probiotics improve activity of immune cells in the gut? My favorite brand is Genestra HMF probiotics. They have a wide variety and are known for their high standards in quality and testing. For kids I love the HMF child chewable or fit for school chewable with added vitamin C and D and for adults there are many options available including HMF women’s daily chewable, the maternity HMF for pregnancy/postpartum and HMF forte for a higher dose probiotic. 4. Vitamin D - I usually recommend getting your vitamin D from the sun, but that’s pretty much impossible in winter months here in Canada. I recommend the Genestra D-Mulsion drops or NFH vitamin D SAP drops. Each drop is 1000 IU and can be added to food, liquid or taken directly by mouth. I recommend to get professional quality supplements through a reputable source so you know what you’re getting is the BEST. Quality matters. You can order by following the link in my website www.avonutrition.ca or send me a DM. questions? Just reach out! See more

Pregnancy after loss and bonding with your baby// Finding out for the first time you are pregnant after suffering a loss is a mixed bag of emotions. Joy, fear, and anxiety all take center stage. You want to protect your heart as much as possible incase this one doesn’t work out either. But the fact is, mothers and babies are connected cellularly from the very beginning. Nurturing that natural connection and trusting the process, regardless of the outcome, can deepen a bon...d that is larger than life itself. To nurture the bond don’t be afraid to talk to your baby. Positive affirmations can strengthen confidence in both mom and baby. Take time to slow down and listen to your baby. Settle in and wait for kicks or movement. Listen to your body and eat, drink, sleep and rest when baby tells you to. If your body is telling you something, trust in that cellular connection. Journal or write letters to your baby. For some women putting words to paper helps to release emotions that are being held back. Most importantly allow your child to feel love. #naturalpregnancy #prenatals #prenatalnutrition #holisticpregnancy #pregnantafterloss #rainbowbaby #postpartum #postpartumnutrition #holisticnutrition #holisticnutritionist #rhn #healthypregnancy #motherandchild #babycare #bodyawareness #prenatalanxiety #grief #ttc #holisticlifestyle See more

I’m doing my GTT (glucose tolerance test) today to find out if I’ll have gestational diabetes again. I was diagnosed with it during my pregnancy with Grady. Actually, it was a big factor in my decision to become a Nutritionist! A common misconception with Gestational Diabetes is that you did it to yourself, you over indulged in sweets or you ate for two. But that’s not always the case! There are many metabolic changes that happen during pregnancy due to placental hormon...es that make your body more insulin resistant. Of course you can’t just blame hormones, in some cases it is due to undiagnosed prediabetes or type 2 diabetes, so it’s a good idea to check blood sugar early in pregnancy if you are higher risk. That being said every mother owes it to herself and to her unborn baby to keep blood sugar levels under control! Just because you pass the test doesn’t give you a free pass to eat out of control. Don’t spend too long focusing on the why of a diagnoses. Instead make some simple lifestyle changes like watching the quality and quantity of carbohydrate intake, nourishing your body with nutrient dense foods and moving your body more. #prenatalnutrition #postpartumnutrition #holistic #holisticnutrition #nourishingfamilies #borntoeat #healthylifestyle #nourish #vitamind #breastfeeding #postpartum #prenatals #pregnancy #healthypregnancy #gestationaldiabetes #preeclampsia #realfood #wholefoods #gd See more

Im doing my GTT (glucose tolerance test) today to find out if Ill have gestational diabetes again. I was diagnosed with it during my pregnancy with Grady. Actually, it was a big factor in my decision to become a Nutritionist! A common misconception with Gestational Diabetes is that you did it to yourself, you over indulged in sweets or you ate for two. But thats not always the case! There are many metabolic changes that happen during pregnancy due to placental hormon...es that make your body more insulin resistant. Of course you cant just blame hormones, in some cases it is due to undiagnosed prediabetes or type 2 diabetes, so its a good idea to check blood sugar early in pregnancy if you are higher risk. That being said every mother owes it to herself and to her unborn baby to keep blood sugar levels under control! Just because you pass the test doesnt give you a free pass to eat out of control. Dont spend too long focusing on the why of a diagnoses. Instead make some simple lifestyle changes like watching the quality and quantity of carbohydrate intake, nourishing your body with nutrient dense foods and moving your body more. #prenatalnutrition #postpartumnutrition #holistic #holisticnutrition #nourishingfamilies #borntoeat #healthylifestyle #nourish #vitamind #breastfeeding #postpartum #prenatals #pregnancy #healthypregnancy #gestationaldiabetes #preeclampsia #realfood #wholefoods #gd See more

Vitamin D// Did you know that vitamin D deficiency is common during pregnancy? Vitamin D deficiency could put you at higher risk for preeclampsia, gestational diabetes, and low birth weight. Its also incredibly important for babys development. ... There are many factors that determine your vitamin D levels. Sun exposure, skin tone, latitude, diet, etc. Getting your vitamin D levels tested is really the only way to know for sure if youre getting enough. And dont forget that during the postpartum period, breastfeeding mothers should be supplementing to provide adequate amounts for baby too. #prenatalnutrition #postpartumnutrition #holistic #holisticnutrition #nourishingfamilies #borntoeat #healthylifestyle #nourish #vitamind #breastfeeding #postpartum #prenatals #pregnancy #healthypregnancy #gestationaldiabetes #preeclampsia See more

Continuation from yesterdays post: I get asked about iron supplements a lot. I do have a few favourites but its important to remember that iron is very individual. What works for one person, does not work well for another. Nutrient dense foods are critical in building iron stores. A supplement should never replace the purest form of a nutrient, straight from the source! That being said, daily iron requirements can become high in pregnancy and postpartum so its importan...t to ensure you are getting the correct amount. Animal Food HEME Iron supplements usually include dessicated liver fractions or hemoglobin. Synthetic Iron supplements come in different forms. The most absorbable and well tolerated form is Iron Bisglycinate. Patients usually experience minimal side effects. Many people experience side effects from Iron Sulfate and Iron Fumarate. These side effects can include constipation, nausea, bloating, and heartburn. The key with any iron supplement is that if you are experiencing these side effects, there is a good chance you are not absorbing the supplement properly. Try a different form and see what your body tolerates best. When you are supplementing with iron it is best to have your levels checked every 3-6 months by your family doctor or naturopath to ensure your levels do not become too high. Never take an Iron supplement without the guidance of a professional. #rhn #irondeficiency #anemic #fertility #pregnancy #registeredholisticnutritionist #holisticnutrition #knowledgeispower #prenatalnutritionist #postpartum #recovery #postpartumnutritionist #bloodflow #miscarriageawareness #iron #castiron #nutrition #vancity #virtualnutritionist See more

Continuation from yesterdays post: There are many factors that can contribute to the absorption of iron from food as well as in supplement form. Iron needs to be taken away from other minerals including calcium and magnesium. This is because they can inhibit each other. Separating them by a minimum of 2 hours will increase your absorption rate. This is also why I typically recommend to take additional iron supplementation beyond what is in a prenatal vitamin/mineral suppl...ement, if you are showing to be deficient. Many prenatal vitamins include both iron and calcium but your needs may be higher than what is included and absorption rates may be lower when taken in combination. Vitamin C is well known to enhance the absorption of iron. Often times you will find an iron supplement to have ascorbic acid (vitamin C) added to the formula. Try taking your iron at the same time as a food high in vitamin C such as oranges, kiwi, bell peppers, or cantaloupe. Grain sources of iron should be soaked prior to cooking. This is to reduce a binding agent called Phytic Acid that can reduce absorption rates of non-heme iron even further. 5-10 mg of phytic acid can reduce iron absorption by as much as 50%. This is also why vegans should aim for higher amounts of iron per day compared to non-vegans. Coffee, black tea, and wine, or more specifically the tannins in these beverages, inhibit iron absorption. It is recommended to take your iron away from tannin-rich foods and beverages. Another great way to increase your iron consumption is to cook with a cast iron pan! If you havent made the switch yet, I highly recommend it. Its a favorite in our kitchen. Tomorrow Ill chat about all the different iron supplements! Stay tuned. #rhn #irondeficiency #anemic #fertility #pregnancy #registeredholisticnutritionist #holisticnutrition #knowledgeispower #prenatalnutritionist #postpartum #recovery #postpartumnutritionist #bloodflow #miscarriageawareness #iron #castiron #nutrition #vancity #virtualnutritionist See more

A diet rich in Iron is very important for fertility, miscarriage, postpartum, and pregnancy. In fertility, miscarriage, and postpartum iron is believed to improve blood flow which is critical for circulating nutrients, and creating a healthy environment in the womb. When you are recovering postpartum, whether that is after a birth or miscarriage, it is important to replenish blood that has been lost. During pregnancy iron needs are 1.5 times higher. This is due to an ...increase in blood cell formation, increased blood volume, and to support the growth of your growing baby and placenta. Typically a ferritin, iron, iron saturation, and hematology assessment is done during second or third trimester to ensure mom isnt becoming anemic. Being proactive and having these tests done earlier in your pregnancy isnt a bad idea. If you find out that you are already low in the first trimester youll know what foods to focus on to build iron stores up early. Ideally these levels would be adequate preconception. Heme Iron is a food sourced iron from animals. The best sources include beef, wild game, sardines, liver, and shellfish. This is a highly absorbable form of iron at up to 40%. Non-Heme Iron is a food sourced iron from plants. The best sources include spinach, quinoa, lentils, beets, pumpkin seeds, chickpeas and asparagus. This is a lower absorbable form at about 13%. Next Ill talk to you a bit about what can influence absorption rates of dietary iron and supplements! Stay tuned. #rhn #irondeficiency #anemic #fertility #pregnancy #registeredholisticnutritionist #holisticnutrition #knowledgeispower #prenatalnutritionist #postpartum #recovery #postpartumnutritionist #bloodflow #miscarriageawareness See more

BONE BROTH Home made bone broths are a valuable source of nutrients during pregnancy and postpartum. Simmering a big pot of bone broth for about 24 hours on low creates a source of the following minerals: ... Calcium Magnesium Iron Zinc Potassium It also provides Glycine from collagen and Gelatin. Glycine is needed for the synthesis of fetal DNA. Collagen is important for mamas growing body as your skin and organs stretch. The best sources of collagen are bone broth, slow cooked meats, skin-on bone-in poultry or with collagen and gelatin powders. I always recommend sourcing your meat and bones from pasture raised, grass fed animals who are treated humanely. Yes, it is more expensive but look into options from purchasing directly from a local farmer. Personally, we hunt the majority of our meat. We know the animals we harvest have lived good wild lives and we practice ethical hunting by taking good shots (at least thats the goal) and by utilizing every part of the animal that we can. In the end Im grateful to know where our food comes from. We respect and thank the animals that provide these essential nutrients for us. #eatwhatyourhunt #bonebroth #organicmeat #localfarmers #supportlocal #freerange #lean #prenatalnutrition #postpartumnutrition #glycine #collagen #minerals #wild #huntbc #bchunting #healthy #nutritiousmeals #soup #holisticnutritionist #rhn See more

GREEN PIÑA COLADA SMOOTHIE For all you coconut and pineapple lovers out there! 1 cup fresh pineapple ... 1 cup coconut cream 1 scoop vanilla protein powder 1/2 to 1 cup of frozen banana depending on desired consistency. 1/2 cup of Kale PRO TIP: if you are in the first trimester or dealing with any nausea break open your prenatal capsules and add your fish oil to your smoothie. It may change the color but wont affect the taste! Great way to make sure your not missing those important nutrients. #pinacolada #smoothie #pregnancy #firsttrimester #secondtrimester #thirdtrimester #prenatal #prenatalnutritionist #postpartum #postpartumnutritionist #healthypregnancy #nourishingfamilies #holisticnutrition #holisticnutritionist #holistic #lifestyle #recipes See more

I ended up with a pretty bad headache yesterday. I dont get them often and when I do its usually associated to neck tension. This time I know it was because I wasnt taking care of myself yesterday. I didnt drink enough, and didnt eat enough. Ive entered the second trimester now so it was a good reminder to listen to my body. Today Ive focused more on eating nourishing foods like this Avocado Toast. Avocado is an incredibly nutritious food. Its a great source of he...althy fat which is important for both mom and baby. Pregnancy is not the time to deprive yourself with a low fat diet! Its also a great source of magnesium. Magnesium is important during pregnancy and deficiency is quite common. A good sign your not getting enough magnesium in your diet is muscle cramping, restless legs, and nausea. This yummy avocado toast was made with whole grain sprouted organic toast, half an organic avocado, hemp hearts, chili flakes, fresh spinach and chives. #rhn #holisticnutrition #holisticlife #nutritiousmeals #familymeals #fresh #organic #fiber #magnesium #prenatalnutrition #postpartum #nourishingfamilies #healthyeats #healthypregnancy #prenatalnutritionist #ttc #rpl See more

CHOCOLATE AVOCADO CHIA PUDDING Chocolate for breakfast? Okay! This creamy decadent and nourishing pudding has added healthy fats, monounsaturated and polyunsaturated, from Avocado. It is also a great source of fiber and protein from Chia Seeds! ... Ingredients: 1 avocado 1/4 cup raw cacao or unsweetened organic cocoa powder 1 tsp vanilla extract 1/4 tsp cinnamon 3 tbsp chia seeds 3/4 cup almond or oat milk pinch of Himalayan salt 1 tbsp pure maple syrup garnish of choice. I used strawberries, blueberries and a dusting of coconut. 1. Blend all ingredients (except garnish) in food processor, blender or with a hand mixer until smooth and creamy. 2. Scoop into two separate bowls and garnish with ingredients of your choice. 3. Refrigerate for 30 minutes or overnight before serving. Enjoy! #rhn #registeredholisticnutritionist #holistic #nutritionist #chocolate #chiapudding #avocado #monounsaturated #polyunsaturated #healthyfats #prenatalnutrition #breakfast #dessert #snack #healthymeals #nutritionistapproved #postpartum #breastfeeding #healthymama See more

I am a huge fan of Eggs. They have so many nutritional benefits and are a great addition to your diet, unless youre allergic or sensitive, of course. One of my favorite ways to eat eggs is DEVILED. My mother in law made some the other night and Ive been dreaming of making more ever since. These will be a great edition to lunches this week, if I dont eat them all in one day. ... If you know me well, youll also know I HATE mustard. A key ingredient in most deviled egg recipes is Dijon. Ill eat it if its in something like Caesar dressing or deviled eggs that someone else has made, as long as its not too over powering. But good news - You can make them without with this recipe! Recipe: 6 large pasture raised eggs 2 tbsp mayonnaise or mayo alternative 1 tbsp curry powder 1 tsp apple cider vinegar salt and pepper, to taste paprika, for garnish parsley, for garnish 1. Bring a pot of water to a boil with your eggs already in the pot. Reduce the heat to medium to ensure the water is at a soft boil. Set a timer for 10 minutes. 2. While the eggs are boiling prepare an ice water bath and set aside. 3. After 10 minutes, remove the eggs from the water with a slotted spoon and place in the ice water bath. 4. Once the eggs have cooled completely, peel them and slice in half lengthwise. Remove the yolk to a small bowl with a spoon and place the egg whites on a plate. 5. Mix yolks, Mayo, Curry Powder, Salt, Pepper, and Apple Cider Vinegar in a bowl. I use an electric mixer for a really creamy texture. 6. Spoon the mixture back into each egg white and garnish with a sprinkle of paprika and parsley. Enjoy! #rhn #registeredholisticnutritionist #nutritionist #eggs #deviledeggs #breakfast #lunch #snack #familymeals #prenatalnutritionist #postpartumnutritionist #postpartum #pregnancymeals #healthysnacks #kidfriendly #appetizer #holisticnutrition #nourishingfamilies #nourish #bodymindsoul #healthyfats See more

A simple and easy habit to incorporate into your daily routine is drinking a cup of warm lemon water immediately upon waking. Yes, before you grab that coffee! Here is just a small sample of what lemon water can do for you: naturally cleansing and detoxifying.... boost your immune system. aid in digestion. may help dissolve uric acid (kidney stones) may help dissolve gallstones. high in vitamins c. stimulate the liver. reduce inflammation. lower cholesterol and high blood pressure. stimulates stomach acid production. weight loss. For an extra boost, add a tbsp (or less if youre new to this) of apple cider vinegar. ACV is amazing for an under active stomach and sluggish digestion. For nausea (hello, pregnant mamas) add in some fresh ginger! Life saver. #lemon #lemonwater #acv #digestion #morningsickness #nausea #ginger #holistic #holisticnutrition #weightloss #underactivestomach #fattyliver #kidneystones #holisticnutritionist #nutritionist #virtualnutrition #facts #morningwellness #healthyhabits #prenatal #prenatalnutritionist #happy #healthy #postpartum See more

Almond Raspberry Pancakes Ingredients: 1/2 cup almond flour ... 1/4 cup cup4cup gluten free flour 1.5 tsp baking powder 2 tbsp hemp hearts 1 pasture raised egg 3/4 cup oat milk Note: you may need less oat milk if you dont use the cup4cup blend of flour. If youve ever worked with it you have probably noticed it thickens up when mixed and I like a thinner consistency for making pancakes. Add milk slowly and decide based on consistency. Directions: Mix all dry ingredients in a medium bowl. Add the wet ingredients Cook on medium heat until done. Raspberry Compote: Heat 1 cup of raspberries with 1/4 cup of pure maple syrup. Boil until thickened consistency. You may need to add a corn starch slurry to thicken it up. Top pancakes with raspberry compote, grass fed butter or ghee, and a drizzle of extra pure maple syrup. Enjoy! #holisticnutrition #sundaybrunch #foodie #pancakes #breakfast #yummy #healthyeats #ghee #nutritionist #registeredholisticnutritionist #rhn #nutritionistapproved #csnn #familymeals #nourishingfamilies #raspberry #prenatalnutrition #postpartum #postpartumnutrition #kidfriendly #brunch #breakfastfordinner See more

Im a sucker for Greek food. Anything with Garlic really. Ive been making this salad dressing for years and we eat it at least twice a week. Usually I make the salad with Quinoa. This week I switched things up and used gluten free Macaroni Noodles. It was a huge hit with my son as he gobbled down his whole plate. An added bonus is that it keeps great for left overs! I dont do measurements with the dressing as it really depends on the size of salad. I typically just ...eyeball it. Dressing: 1 part Olive or Avocado Oil 2 parts Red Wine Vinegar 3+ cloves of Garlic Himalayan Pink Salt or Sea Salt Fresh Ground Pepper Oregano Basil Small bit of honey (optional) Salad: Cucumber Cherry tomatoes Red onion Peppers Goat and/or Sheep Feta (or a vegan option) Edamame, green peas or chickpeas Gluten Free Noodles or Quinoa Chives Fresh herbs from the garden - oregano, basil and thyme Enjoy! See more

My girlfriend sent me this recipe the other day and I couldnt wait to make it! The ganache didnt turn out perfect but it sure tastes great! Recipe is from http://dearkitchen.net/triple-chocolate-banana-bread... Triple Chocolate Banana Bread Breakfast or dessert this Chocolate Banana Bread is here to satisfy your cravings. Pair it with fresh fruits and a cup of coffee. Ingredients 2 cups (500 ml) oat milk 2 tsp apple cider vinegar 3 tbsp maple syrup 1/4 cup (60 ml) coconut oil 3 ripe bananas, mashed 250 g all purpose flour (I used Gluten Free) 2/3 cup (60 g) cocoa powder or cacao powder 1 tsp baking soda 2 tsp baking powder 1/2 tsp salt 4 tsp cinnamon 100 g dark chocolate chips (or crushed chocolate bar) Ganache 100 g dark chocolate 1/4 cup (60 ml) coconut oil Instructions: Preheat the oven to 350F (175C). Line a bread rectangular baking dish (34x12 cm, 2 litres) with baking paper. Mix together oat milk and vinegar and leave for a few minutes. In a larger bowl whisk together maple syrup and coconut oil. Add the milk and vinegar mixture and mashed bananas. Whisk to combine. Sift together the flour, cocoa powder, salt, baking soda, baking powder and cinnamon. Slowly add to the wet ingredients while whisking on low speed or with hand. Fold in the chocolate chips and transfer to baking dish. Bake for 1 hour. (I baked 1 hour 10 minutes) Leave it to cool completely. On a double boiler melt together the chocolate and coconut oil. Pour over the bread and leave to cool down and harden. Store cover in fridge for up to 4 days. By Anja Tomlje See more

Hope everyone is having a lovely Friday morning! In the spirit of Easter (hello, Easter Bunny ) heres a little message to let you know its okay to have a little chocolate this weekend. Benefits of chocolate: ... Magnesium: chocolate is a great source of magnesium. An essential mineral used for many functions in the body. Antioxidant: a great source of phytonutrients called flavonoids. These antioxidants have the potential to lower blood pressure and reduce risk of cardiovascular disease. They are anti-inflammatory and can help the immune system. Happiness: dont underestimate the power of your tastebuds. A little chocolate is sure to brighten your day. Iron: about 8mg of iron in 100mg of dark chocolate. Heres the kicker: Im not talking about Cadbury cream eggs here people. These benefits come from real dark chocolate. The less sugar and higher cacao percentage the better and more nutritious. 70% or higher is ideal. Now just wait until you see the delicious loaf Ive got in the oven. #registeredholisticnutritionist #rhn #prenatalnutritionist #postpartumnutritionist #chocolate #cocoa #cacao #yummy #easter #baking #antioxidants #flavonoids #cadbury #darkchocolate #iron #magnesium #happiness #easterbunny #womenshealth #langley #virtualnutritionist #kidfriendly #nourishingfamilies See more

How is everyone holding up? This pandemic has certainly made us all slow down. You may be feeling anxious, worried, scared. I think its important to remember to try and find the beauty in the slow days. Use this time to work on projects you wouldnt normally have the time to do, play a board game with your kids, meditate, start journaling, binge on some... Netflix, and just take care of yourself. Ive discovered that I thrive on routine. Were not only quarantined but were also moving to a new home in a week so everything is in boxes. Our routine is completely off for multiple reasons and Im finding myself craving normalcy. One thing that has helped is sticking to my supplement regime and cooking (or having my husband cook) healthy nourishing meals. Theyre not all perfect, but its comforting to feel that little piece of normal. #registeredholisticnutritionist #rhn #healthy #nourished #holisticnutrition #organic #moving #quarantine #pandemic #2020 #normal #thrive #routine #cravings #prenatalnutritionist #postpartum #prenatals #nourishingfamilies #foodie #familymeals See more

Sure, Quarantine life is tough. Use this unique situation and time to invest in yourself. Theres no such thing as someday. Focus on nourishing your body with real food, stay hydrated, and treat yourself to a fresh baked cookie or square of dark chocolate. Move your body by doing laps in the yard, home workout videos, or playing with the kids ... Take on a project you havent had time to do like organizing the pantry or cleaning out your closet! We can get through this together so stay positive! See more

Every year or so we seem to have some kind of outbreak that causes mass hysteria. Measles, Ebola, Influenza, Corona. Im not saying dont take it seriously, because we absolutely should. And the current world outbreak is certainly extreme. But, I notice a pattern every time. A pattern where people become unkind. They start judging others, calling them out, and shaming them on Facebook and other social media platforms. Passing judgement through their phones before they know ...the whole story. Calling others selfish, ignorant, and stupid. I agree there are some bad apples out there who maybe just dont understand and I admit Ive fallen into the hysteria at times. Its important we take a step back from the extreme stress and reevaluate our reactions. During this time we need to lift each other up! We need to stay positive and spread kindness through our community and throughout the world. Kindness is also contagious. Be kind above all else. See more

Anyone else happy about longer days and sunshine? I know changing the clocks and really mess up a good family routine, trust me we were up all night last night. Not sure if its the full moon, daylight savings or something else going on but this mama is tired today. But, I cant help but be excited about the sun shining, longer days spent outside, and the upcoming gardening season!

ON THE BLOG https://www.avonutrition.ca//what-to-look-for-in-a-prenata What to look for, and what to avoid, in PRENATAL VITAMINS! ... This is THE MOST important supplement you will ever take. Do not cheap out here. It is so important for you, and your growing baby, to ensure you are taking a non-toxic and adequately dosed prenatal. Key features should include: Active methylated forms of B vitamins including methylfolate (5-MTHF), B12, and B6. Choline, an ingredient often missed in prenatals. No extra chemicals, fillers, preservatives, dyes etc. Read todays blog post to see the HORRIFYING ingredients listed in the #1 doctor recommended prenatal vitamin. Check your prenatals and ensure these ingredients are not listed in the non-medicinal ingredients. If they are, its time to make a change. #rhn #holisticnutritionist #holistic #prenatalvitamins #prenatals #prenatalnutritionist #postpartumnutritionist #breastfeeding #postpartum #multivitamin #bvitamins #folate #folicacid #registeredholisticnutritionist #raisinglittles #internationalwomensday #iwd2020 #organic #healthyliving #holisticlifestyle #bodymindsoul #growinghumans #family See more

What to do when you get SICK! I often talk about what to do to prevent getting sick, but what about when you actually do come down with something? There are so many viruses (RSV, Coronavirus, Influenza, adenovirus, rhinovirus) going around. This time of year is especially bad. Sometimes you can take all the preventative measures and still wind up sick. I know I did! ... The majority of the population will recover from a virus just fine with a bit of time and TLC. On the blog today is post with a few tips on getting through the hard times. As always, I recommend to wash your hands, cover your cough, and practice isolation if you get sick for the prevention of spreading illness. Link: https://www.avonutrition.ca/blog #community #holisticlifestyle #holisticnutrition #yuck #coronavirus #influenza #sick #cold #immunesupport #nutritionist #registeredholisticnutrition #prenatalnutrition #herbaltea #vitaminc #echinacea #zinc #vitamind #vitamina #elderberry #zinc #probiotics #antibiotics #garlic #rest #tlc #washhands #covid19 #getbettersoon

Morning Sickness Many new moms are actually grateful to feel nausea in early pregnancy. It can help reassure you that your pregnancy is progressing normally. That doesnt necessarily make it easy though! Nausea and fatigue during pregnancy take a lot out of you. Low blood sugar can further exacerbate nausea. Below are some tips that can help to get your through the hard times:... Stay hydrated - try adding fresh squeezed lemon to warm water or sparkling water. Electrolytes - many off-the-shelf electrolyte drinks are packed full of artificial flavoring, coloring, corn syrup, and sugar. Instead, I recommend making your own with maple syrup, sea salt, citrus juice and magnesium powder. Or by consuming a pure coconut water which naturally has the components of an electrolyte drink. Vitamin B6 - this vitamin should be a component of your prenatal vitamin. You want to ensure its in the active methylated form. B6 can take the edge off your nausea. You can also try to increase your consumption of foods rich in B6 like animal protein, egg yolk, dark leafy greens, whole grains, soybeans, peanuts, walnuts, banana, cauliflower, mushrooms, bell peppers, and avocados. Healthy Fats - consuming healthy fats that take longer to digest and eating smaller meals more frequently will help you avoid low blood sugar and subsequent nausea. Ginger - mother natures anti-nausea medication. Try Ginger chews, tea or capsules and add fresh ginger to your food. Acupuncture - if nausea is persistent and preventing you from consuming a healthy diet its worth a try. Many women have found relief with acupuncture and studies show its effectiveness. Magnesium - magnesium salt baths, a Magnesium Glycinate capsule, and a diet of magnesium-rich foods can help. These foods include nuts, legumes, dark leafy greens, soy, brown rice, avocado, seafood and dried apricots. Bone broth - a wonderful addition to your diet in the first trimester. Helps you to avoid dehydration while protecting your digestive system. It is rich in Glycine which is an important nutrient during pregnancy. See more

Favorite Friday - a day late! This week Im highlighting REVIVE SMOOTHIES Ok, I was really skeptical about these. But, I have to say Im really happy with them. The ingredients are clean, although I wish they were completely organic. That being said, theyre dairy free and no sugar added which is a huge bonus and step up from a lot of the to-go smoothie shops. ... I also like the variety in flavors. The ingredients added are not always something the mass majority keep in the fridge. This means youre getting a variety of nutrients that you would probably otherwise miss. Lets be honest, we dont all have time to make a gourmet breakfast or snack all the time. I prefer my smoothies to have more protein in them. I would recommend to add a scoop of your favorite clean protein powder and maybe some omega 3 oil for added benefits. Its also really convenient. Top it off with liquid and your preferred protein powder and youre good to go. You dont have to think about ingredients and its already portion sized out. Perfect for the working or busy family. You can get 60% off your first order using code : FOL486950 Which ends up being just over $30 for 12 smoothies!!! #smoothies #revivesuperfoods #readytoblend #sotasty #cleaneating #delicious #yummy #healthyeating #weightloss #antiinflammatory #prenatalnutrition #registeredholisticnutritionist #rhn #holisticnutritionist #organic #superfoods #breakfast #snack #lunch #nutritionistapproved See more

Did you know that I have protocols in place for introducing first foods to your baby? Introducing solid foods is an exciting time for many families. So exciting, in fact, that its often done too early. Babies are born with immature digestive systems. It takes time for the digestive enzymes, gut flora, and intestinal mucosa to fully develop. My protocol for food introduction includes how, when and what to feed your baby! Following a holistic protocol reduces the risk ...of constipation, intolerances, diarrhea, nausea, cramps, gas, rashes and dysbiosis. I love teaching you how to nourish your littles! #nourishingbabies #nourishingfamilies #holisticnutrition #rhn #registeredholisticnutritionist #guthealth #foodintroductions #enzymes #babysfirstfoods #solids #breastfeeding #formula #holisticnutritionist #allergies #gihealth #digestion #firstfood #iron #protein #carbohydrates #sugarfree See more

BODY MIND SOUL These are the pillars of holistic wellness. If one is off balance, the rest are sure to follow. I set my nutrition protocols up based on a whole-person approach. Using my nutrition education as the primary tool I can help to restore balance for each unique individual. I can work with other licensed healthcare providers to help individuals with pre-diagnosed illnesses and identify nutritional deficiencies or toxicities based on evidence-based holisti...c principals. I base my food recommendations on nutrient-dense real foods with a minimalist approach. It shouldnt be complicated. My recommendations are always individual and not based on fad diets or strict methods. #registeredholisticnutritionist #rhn #holisticwellness #holisticnutrition #prenatalnutrition #pregnancy #infertility #fertility #miscarriage #rpl #wholebody #bodymindsoul #postpartum #selflove #lifestyle #wellness #nourish #nourishingfamilies #weightloss #healthyliving #vancity #langleybc #langleynutritionist #individualhealthcare #firstfoods #foodintroductions See more

Happy Family Day - Whatever your family looks like! I know how hard holidays like Family Day, Mothers Day, and Fathers Day can feel for families who are struggling to conceive or going through loss and infertility. Remember that you are not alone and you are seen today and every day. For those of you who are trying to grow your family the AVO Nutrition trying to conceive eBook highlights everything that I recommend, and that I do personally, when trying to conceiv...e. The 41 page document includes information on hydration, caffeine, alcohol, macronutrients, micronutrients, male fertility, knowing your cycle, factors leading to infertility, lifestyle, an action plan and recipes. If youve read it, let me know what you think! https://www.avonutrition.ca/shop I hope everyone has a wonderful Monday!

Smooooooth Moves Did you know that you should be having a bowel movement at least once per day? Recipe for Healthy Elimination: ... 1. Hydration: Peristalsis, the wave like motion of the bowels, needs hydration to function properly. Constipation can be caused by something as simple as not drinking enough fluids. 2. Bulk: Your digestive health needs fiber. Optimal intake is between 25-45 grams per day. Most people consume far less than this. Ideally you should consume a combination of both insoluble and soluble fiber. Eating plenty of real whole foods like fruits, vegetables, whole grains, nuts and seeds provides many benefits. 3. Lubrication: Including healthy fats in your diet, especially in the diets of young children, is very effective in providing lubrication for smooth elimination. Healthy oils like olive oil, coconut oil, avocado oil, and flaxseed oil are great along with consuming oily fish, flaxseeds, coconut milk/yogurt, grass-fed ghee, and whole avocados. 4. Exercise! 30 minutes per day of movement stimulates peristalsis. See more

Dont be afraid of fat! Healthy fat intake is an important part of a new mothers diet, especially the essential fatty acids. Studies show that consuming healthy fat enriches breast milk which helps babys brain development. Enjoy: ... grass fed pasture raised meat and butter oily cold water fish coconut oil and coconut milk avocado and avocado oil olives and olive oil nuts See more

I love seed cycling. It's so easy to incorporate into your diet and something that can have a huge impact on your hormone health. During your the first half of your cycle, known as the Follicular Phase, focus on consuming Pumpkin Seeds and Flax Seeds. Aim for 1-2 tbsp per day. These seeds naturally increase healthy estrogen levels which are important in this phase. In a perfect cycle the Follicular Phase is from Day 1 - 14 of your cycle. However, it's important to keep tra...ck of your cycle and when you ovulate so you can be more aware of your typical cycle length. In the second half of your cycle, the Luteal Phase, focus on Sunflower Seeds and Sesame Seeds. This phase takes place after ovulation and is when your progesterone levels rise and peak. Seeds should be raw, not roasted or salted. Chew them well to break them down and initiate proper digestion. Ideally Flax and Sesame seeds should be freshly ground to ensure you get all the benefits. Keep your nuts and seeds fresh by refrigerating. Recipe for these Seed Cycling Energy Balls is on the blog! Perfect for hormone balancing, or a snack during pregnancy and postpartum! https://www.avonutrition.ca/post/seed-cycling-energy-balls #ontheblog #healthyeats #seedcycling #loveyourbody #hormomehealth #hormonebalancing #ttc #fertilitynutrition #estrogen #progesterone #pumpkinseeds #sesameseeds #flaxseeds #sunflowerseeds #fiber #guthealth #digestion #yummyeats #nourishingfamilies #nutrition #holisticnutrition #holisticlifestyle #prenatalnutrition #postpartum

A PART OF US: PART 1 is up on the #blog This is a deeply personal post from my husband and I. We decided to share our journey through recurrent pregnancy loss in hopes of bringing more awareness to a topic that is not discussed enough. Miscarriage and Infertility are much more common that you may think. Chances are you have multiple friends who have gone through some aspect of infertility. ... Living through these experience really paved the way to who we are today and why I chose to pursue my designation as a holistic nutritionist. I want to help others who are living these experiences every day. Id love to know what you think. If you read it please leave a comment below. https://www.avonutrition.ca//a-part-of-us-our-journey-thro #infertility #miscarriage #recurrentpregnancyloss #pregnancy #prenatalnutrition #postpartumnutrition #fertilitynutrition #holisticnutrition #makingbabjes #nourishingfamilies #registeredholisticnutritionist #inflammation #realfood #bodymindspirit #happiness #love #pregnancyafterloss

Who is feeling ready for some love? STARTING NOW: ALL INITIAL APPOINTMENTS THAT ARE BOOKED WILL RECEIVE 20% OFF!! Book through the link below. When prompted pick your date, and enter your personal information. Before you enter your payment info it will ask you for a promo or coupon code use LOVE20 (case sensitive) to receive 20% off! ... Valid until Valentines Day ONLY! No extensions and this will probably be the only time I ever discount my appointment fees! Dont forget to use the PROMO CODE: LOVE20 Any issues or questions please reach out! See you soon! Book Here: https://www.avonutrition.ca/s-e-r-v-i-c-e-s #rhn #lovely #thatsdarling #happyvalentinesday #treatyourself #workwithme #practicebetter #promo #holisticnutrition #registeredholisticnutritionist #limitedoffer #healthyliving #organic #prenatalnutrition #infertility #pregnancy #postpartum #postpartumnutrition #hormonebalancing #toddler #newborn #newmom #momlife #healthyweightloss #bodymindsoul

If weve worked together, and youre comfortable sharing, Id love to get some feedback from you on my google profile! Thank you! The link is here: ... AVO Nutrition would love your feedback. Post a review to our profile. https://g.page/avo-nutrition/review?gm

EGG HEALTH Nope, not those kind of eggs Understanding egg quality when trying to conceive is complex. Simply put, its the potential for an egg to become a viable pregnancy after fertilization. ... Did you know that the total supply of eggs a woman carries is determined before she is even born? By the time a female baby is born she already carries approx 1 million primary oocytes. Meiosis is a special kind of cell division that occurs in the ovaries to produce functional eggs. This occurs monthly from puberty to menopause. During the follicular phase of your cycle, as your body gears up to ovulate, chromosomes begin to replicate and divide. After ovulation, if fertilized by a waiting sperm, the oocyte completes secondary meiotic division producing an ovum with 23 chromosomes from each parent. As you can see, at any point during this process, its easy for one little thing to get mixed up. This is where accidental or random chromosomal abnormalities come from. Doing what you can to improve egg and sperm quality can help to reduce the chances of these abnormalities from occurring. Some easy things you can do to increase your chances of conceiving include: A prenatal vitamin with methylated B Vitamins including folate. Reduce your exposure to plastics and BPA. Use glass reusable containers instead. Minimize exposure to other harmful toxins like phthalates in skincare, make up, laundry detergent, dish soap, and cleaning products. Reduce intake of sugar and refined carbohydrates. If youre worried about egg health, or if youre having trouble trying to conceive, lets work together. #registeredholisticnutritionist #rhn #holisticnutrition #prenatalnutrition #ttc #makingbabies #ovulation #eggquality #egghealth #conception #reproductivehealth #nourishingfamilies #nutritionalsupport #supplements #postpartum See more