Eating healthy during pregnancy is vital for both the mother and the baby. Part one of this series will cover the foods that should be avoided or consumed on a very limited basis. Next week, part two, we will cover the foods that should be consumed by the mother to help support the mother’s health, as well as the health of her baby. Here is a list of foods that should not be consumed during pregnancy Raw Meat: Consuming raw or undercooked beef, poultry, or seafood can lead to exposure to coliform bacteria, toxoplasmosis, and salmonella (1). Deli Meat: Deli meats can be contaminated with listeria and this can cause miscarriage (1). Fish with Mercury: Shark, swordfish, king mackerel, a

Breast feeding has numerous health benefits for both the mother and the baby. Part one of this series covered the benefits that the baby receives when they are exclusively breastfed. This week, in part two, we will cover the health benefits for the mother. Following childbirth, breastfeeding can help to restore the mother’s state of health and breastfeeding can help to promote faster healing (1). Breastfeeding can also benefit the mother, physically, in the following ways (2, 3): Helps to decrease postpartum bleeding and aid in the uterus shrinking back to its normal size quicker Lowering the risk of anemia after delivery Helps to decrease menstrual blood loss Helps to increase the space

Breast feeding has numerous health benefits for both the mother and the baby. Part one of this series will cover the benefits that the baby receives when they are exclusively breastfed. Next week, part two, will cover the health benefits for the mother. From the very first feeding, breastmilk helps babies grow healthy and strong. Colostrum milk is made by the mother during pregnancy and just after birth. It is very thick and is a rich, gold color. Colostrum is very rich in nutrients and includes antibodies to help protect the baby from infections. Colostrum also helps the baby’s digestive system to grow and function strongly. One of the most interesting facts about breast milk is that

This is Part 2 of a 2 part series on herbs and spices that you can add to your daily cooking routine to enhance your health. Cayenne Pepper Culinary Uses Leafy greens, soups, rice, and beans. It brings heat to a dish more so than it does flavor. Health Benefits Anti-catarrhal, anti-microbial, carminative, rubefacient, sialagogue, and stimulant.* Cayenne Pepper may be helpful in blocking the pain and itching in the skin nerves. It also may be useful in increasing peripheral blood circulation to the hands and feet. Thyme Culinary Uses Eggs, lamb, roast beef, pork, turkey, grilled fish, beans, all root vegetables, and French dishes. Can be used fresh or dried. Pair with bay, cilantro, orega

Click HERE to print recipe Nutritional Facts: Calories: 372 Fat: 26 g Protein: 27 g Carbs: 9g Fiber: 1g Kim’s Side Note: I could get 8 servings from this recipe! So the nutritional value changes to Calories: 279, Fat: 19g, Protein 20g, Carbs 7g, Fiber 1 g Need: 1 lb. grass-fed beef (80/20 mix) 3 small/medium zucchini (should yield approx. 20 oz. when prepped) 1 cup of your favorite organic pasta/marinara sauce 12 oz. whole milk ricotta cheese 4 oz. whole milk mozzarella cheese 6-8 fresh garlic cloves 1 tbsp. extra virgin olive oil (EVOO) Dried oregano, salt, and pepper Work: Trim the end of the zucchini and slice on a mandolin slicer (thick setting) or slice by hand with a large kitchen kni

Click HERE to print recipe There is not much of a recipe here… (And you can see this soup pairs well with kimchi and red wine!) Kim’s Note: The added fat from the avocados is great for individuals following a Keto or Paleo style food plan. It is also good for those who struggle getting in their daily intake of fat or if you don’t care for eating plain avocados. To Do: Make your favorite chicken soup recipe I suggest adding ginger for a nice added flavor. My sister recommends always leaving out the grain from this recipe and substitute it for veggies, especially green leafy veggies like kale or spinach. What you will need in addition to your chicken soup: Avocados Chicken broth (homemade is p

This is my spin on the traditional Tom Kha Gai soup, a chicken coconut milk soup) Click HERE to print recipe. Nutritional Facts: Servings: 4 – 16oz. servings (pint mason jars work great for portioning) Calories: 595 kcal Fat: 47.25g Carbohydrates: 9.2g Protein: 31.5g Need: • 2 cans coconut milk (full fat) • 4 cups chicken stock • 2/3 cup water • 1 lb. chicken breast • 1/4 cup red palm oil • 2 stalks of lemongrass • 2” chunk of ginger • 4-6 garlic cloves • 4 oz. mushrooms (Bella, cremini, your choice…) • 1/2 to 1 tbsp. Sambal (fresh ground chili paste) – to taste • Salt to taste • 1/2 cup chopped fresh cilantro (and extra for garnish if desired) • Serrano chili pepper (for garnish if desired)

Click HERE to print the recipe. Ingredients 1-1.5 lbs. chicken breasts, chopped into 1 inch cubes 1 medium sized spaghetti squash, cooked and shredded 1 head cauliflower, chopped 1 can pumpkin puree OR 16 oz. of pumpkin cooked and pureed in a blender 1/2 can canned coconut milk (full fat) 3 garlic cloves, minced yellow onion, diced 2 tablespoons olive oil 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg salt and pepper, to taste Instructions Preheat your oven to 425 degrees. Chop cauliflower and put it in a baking dish topped with a little bit of olive oil and salt and pepper. Then cut your spaghetti squash in half, use a spoon to scoop out the seeds

Click HERE to print the recipe Ingredients: 1 Large tomato 2 cups of romaine lettuce or a leafy green of your preference 1 Tbsp. Olive Oil 1 Tbsp. MCT Oil (or you could use 2 TBSP. of olive oil and omit the MCT oil) 2 tsp. of apple cider vinegar 3/4 can of tuna fish packed in water 1 Tbsp. Mayonnaise 1/2 avocado Salt and pepper to taste Directions: Chop romaine lettuce placing on the plate Mix the oils and apple cider vinegar to coat the lettuce Remove the core of the tomato. Cut the tomato into partial wedges. Do not fully cut them as the idea is to “open the tomato” to place the tuna mixture in the center of the tomato. (naturally you are going to cut the tomato in order to eat this salad,

Click HERE for a printable version Ingredients: 1 pound of chicken breasts, thinly sliced or diced into about 1” segments 2 Tablespoons olive oil or butter ½ cup heavy cream ½ cup chicken broth 1 tsp garlic powder 1-2 cloves garlic, minced 1 tsp italian seasoning ¾ cup cup parmesan cheese 1 cup spinach, fresh or frozen 1 cup broccoli, chopped into bit size pieces 10-12 grape tomatoes, sliced 1 cup of zucchini noodles “zoodles” (Optional) May need Corn Starch to help thicken the sauce Directions: In large skillet, add olive oil or butter and cook the chicken on medium high heat for 3-5 minutes on each side until brown and cooked (no pink!) While chicken is cooking, add the heavy cream, chicke