Eating for TWO

In today’s world, consuming a healthy diet can be challenging enough; eating a healthy diet that will not only provide every thing a woman needs but also all the building blocks needed to make another human is overwhelming. Having a nutritional plan eases a mom’s mind that she is nourishing her growing baby with all the love and food one can get.

Why is pregnancy nutrition important?

Research continues to conclude that the first 1000 days of a child life, conception to 2 years, are critical for the health and wellness of the child throughout adulthood. This means that what mom eats effects the health of the baby well into the future. Baby depends on mom for their calories, protein, vitamins, minerals, and fluid. Including evidence-based strategies can help baby grow healthy organ systems, assist in brain development and mental health, and promote appropriate birth weight.

To peak interest, one recent Oregon State University study found that when pregnant mice were fed the same phytochemical found in cruciferous vegetables, such as broccoli, brussel sprouts, and cauliflower, the offspring had a significant decreased risk for certain cancers. (Kaur, Shorey, Ho, Dashwood, & Williams, 2013)

What can improving nutritional intake do for you?

By implementing simple, evidence-based practices, you and your baby can ease through the first stage of life together. Mom can avoid or, at least, lessen the dredged symptoms of constipation, nausea, swelling, and heartburn. Baby can thrive on essential nutrients that will not only help them in the womb but out in the real word too. Food is a powerful medicine.


Kaur, P., Shorey, L., Ho, E., Dashwood, R., & Williams, D. (2013). The Epigenome as a Potential Mediator of Cancer Prevention by Dietary Phytochemicals: the Fetus as a Target. Nutrition Review, 441-457.

Prepping for Baby

Women often think the time to clean up their act is after becoming pregnant. However, implementing healthy eating and clean living strategies into one’s daily routine can be a game changer when trying to conceive. Having these go to strategies in place before pregnancy also ensures that mom’s body is primed to grow another little one.

Unfortunately, fertility issues are becoming more common. Practicing certain nutritional plans can promote a healthy reproductive system and help with the overwhelming stress during the “we are trying” phase of baby planning.

Breastfeeding Nutrition

Breastfeeding is an incredible and selfless gift and can provide benefits that last a lifetime. Though no matter how beneficial, breastfeeding is also one of the most challenging, most labor intensive, and most exhausting period in a woman’s life.  Having a nutritional game plan that emphasizes milk supply but also focuses on ease and convenience is key to survival for both you and baby.

Postnatal Return

After a woman grows and births a baby, her body has gone through a terrific amount of changes. While those changes have produced such a joyous outcome, the same changes can wreck hormonal homeostasis and deplete nutrient levels. Hormones are the main operators behind the child bearing process. Returning a woman’s natural hormonal rhythms post baby can be quite tricky and frankly depressing without nutritional support.

Similar to hormonal changes, a woman’s body must give a significant amount of her own vitamin and mineral reserves to her new baby. Getting those reserves back to a healthy baseline is critical not only to having energy today but also prepping for future offspring tomorrow.

Ingredient Find: Stevia

One of the fastest newcomers in the sugar substitute marketplace is stevia. The all-natural stevia is derived from the South American stevia leaf. Stevia (in the raw) has been consumed for 1500 years by native South Americans. Glycosides, including stevioside and rebaudioside A, are the two compounds that contribute to its sweet profile.

When considering stevia products, one question is imperative: Is this product an extracted glycoside, usually rebaudioside A, combined with other chemically altered compounds? Or is this a whole-leaf stevia product with no other additives?

Due to increasing popularity, food manufactures have engineered the natural extract with harmful additives such as a chemically altered erythritol or more ubiquitous components as natural flavorings. These additives have much of the same harmful effects on the gut as Splenda. In contrast, whole-leaf stevia has been shown to have no negative impact on gut health.

One issue remains with whole-leaf stevia: intense sweetness. On the surface, this issue is the goal of the product and should not be problematic. However, when examining why the brain and tongue perceive something as sweet, the problem comes to light. The brain craves the sensation of sweet when energy is needed in the body. When a person consumes sugar, say in the form of fruit, the GI tract breaks the sugar down and releases energy for the body. The brain is satisfied. When consuming something that is extremely sweet but non-caloric, such as an artificial sweetener, the brain does not receive its reward in the form of energy. Thus, sugar cravings continue to flood the thoughts and the eventual effect is weight gain. This phenomenon has been largely studied with diet soda.

The Savage Solution:

Make sure the package label states “whole-leaf stevia”.

Be on the lookout for other additives such as dextrose or “natural flavorings”.

Consume less then 2 – 3 tablespoons per day. 

5 minute Arm Toning

One of the best looks for fall is a good pair of jeans and a silky sleeveless top. Having a great pair of arms to show off is the icing on the cake. Toning the biceps, triceps, and shoulders do not have to involve a heavy set of dumbbells or massive amounts of reps. There is not even a push up in sight for this routine. Instead, the idea of using muscle positioning by placing the wrists and shoulders in specific directions will do just the trick to trim and tone.



To start, sit or stand and follow along the guideline below.

Gear: Timer

Time Move Description
0:00 – 0:30 Forward arm circles Arms straight out, making small circles to the FRONT, pushing wrist down during each circle
0:30 – 1:00 Screwtop Arms straight out, turning one arm from shoulder to ground as other arm is twisted to sky, alternate
1:00 – 1:30 Backward arm circles Arms straight out, making small circles to the BACK, pushing wrist down during each circle
1:30 – 2:00 Screwtop with single arm W pulse Screwtop arms with sky twisting arm coming into waistline with bent arm for 2 pulses, alternate
2:00 – 2:30 Head hug taps to extension Wrap arms behind head, tap opposite shoulders, move hands to tap same shoulders, extend with palms facing up
2:30 – 3:00 W pulses Arms bent to waistline, palms to sky, pulsing into waist with focus on the bicep
3:00 – 3:30 Twisting pulls to W pulse Arms reach front in diagonal position, bring arms back to W position, alternative sides for diagonal reach
3:30 – 4:00 Innerward prayer to side arm extension Hands in prayer position with fingers pointing to heart, extend arms out leading with elbows
4:00 – 4:30 Air dips Arms extended down and to back of body, hands flexed, small pulses by bending elbow and extending out
4:30 – 5:00 Spanish arms Arms rounded downward on body, reaching arms to front of body and overhead, twist wrist at top so palms face sky