Blog

The word “hormones” gets used a lot. You’ve likely heard a person blame a breakout or their mood on their hormones at some point in time. Even though you may refer to hormones in general, you may not fully understand the important roles that hormones play in your body.

Most conversations about conception focus on women, but did you know that nutrition and lifestyle affect men and women’s fertility alike? Nutrition impacts egg and sperm health, and hormones involved in conception (1). Whether you’re beginning to think about pregnancy, or are currently trying to conceive, sperm health may

Planning for pregnancy can be a fun, but also daunting, task. You might wonder if you’re getting enough sleep, timing your cycle correctly, or eating the ‘right’ foods. Nutrition is an important factor when trying to conceive. While eating a balanced diet can help you meet your body’s pre-pregnancy

The importance of carbohydrates for fertility is widely disputed. However, current research shows that complex (low glycemic) carbohydrates are important for fertility (1). As well, if you become pregnant, carbohydrates are one of the most important nutrients for you and your baby (2). Read on to learn more about

If you are trying to conceive, you may be feeling overwhelmed with all of the information available. Here, we’ve gathered the up-to-date research regarding Coenzyme Q10 and the impact it has when trying to become pregnant. Read on to discover what we know about Coenzyme Q10 and trying to

If you are hoping to become pregnant, currently pregnant or breastfeeding, the information you’re finding about what you can and can’t drink may be overwhelming. You may have thought to yourself many times “what can I drink during pregnancy?”

Maybe this is a brand new concept for you. Maybe building a healthy relationship with food is something you've been thinking about for a while now. We all have a different story, but most of us have at some point in our life, been impacted by society's expectations around

Whether you’re beginning to think about pregnancy, or are currently trying to conceive, the health of your eggs (as well as the sperm) may be something you’re thinking about. The health of your eggs (also called oocytes) plays an essential role in fertility, and optimizing the quality of those

Whether you have already been taking a prenatal supplement in preparation of becoming pregnant, or you just found out you are pregnant and haven’t picked one up yet, don’t stress! So much is happening in your mind and body right now and choosing a prenatal supplement does not need

Infertility affects around 1 in 6 couples throughout their reproductive lifetime. Problems with ovulation account for approximately 18-30% of infertility cases (1). Other causes of female infertility include poor egg quality, fallopian tube damage and disrupted endometrial function (2). Studies have shown however, that nutrition does have an impact

Giving birth to your baby leads to many changes, one being lactation. While breastfeeding is a very normal experience, it can be a challenging and stressful time for new parents. Having lots of questions, concerns, and even worries or fears is normal. However, The Nest hopes to help remove

If you are pregnant, you may be wondering “Can I eat sushi during pregnancy?”. Surprisingly, the short answer is YES (1). Although some guidelines may differ, current research says that it is safe to consume sushi that is:

Plant-based diets are becoming more popular. This type of diet excludes certain food groups. Your body need specific amounts and kinds of nutrients, and you get these by eating various food groups. Therefore, when your diet excludes a food group, you becomes more likely to lack these nutrients. Resulting

Have you heard of Gestational Diabetes before? Gestational Diabetes (GDM) can be simplified to diabetes diagnosed during pregnancy. It’s more common than you may think and the risk of developing GDM depends on many factors.

After birth, you may experience a wealth of emotions. While many talk about all the positive feelings of giving birth, many experience a handful of others. The arrival of a new baby can impact your sleep, diet, and activities, and your body needs time to adjust (1). Baby blues,

Moving your body during pregnancy is good for you and your baby. However, it’s important to practice safe movement. Figuring out what movement is safe can be confusing. Because of this, we’re here to help by providing tips about safe movement during pregnancy. Read on to learn more.

You may think that fibre is boring or that it’s not something you really need to think about. This is simply not the case! We're here to guide you through the world of fibre with its array of food options and its importance to your health during pregnancy.

Moving your body after having a baby is beneficial for many reasons. However, adding movement at this time can be intimidating. Let us make it easier for you with some tips and tricks to introduce postpartum movement into your routine! Read on to learn more about postpartum movement.

Whether you are just starting your pregnancy journey or are further along, you probably have noticed many changes. These changes include how nutrients are absorbed in the body to supply energy for you and your baby. Many factors, such as your genetics and lifestyle, impact how nutrients are broken

Vitamin D is a concern for Canadians during the winter months. Because we spend most of our time indoors, we don’t get as much sunshine, which is a major source of vitamin D. This is an important vitamin throughout all stages of life, but it is particularly beneficial to

If you’re expecting, you may be wondering - are omega-3’s important during pregnancy? The short answer is, YES! Omega-3’s are important for both you and your baby during pregnancy (1). Due to this, it's important to consume a variety of omega-3-rich foods when you're pregnant. Read on to learn

If your relationship with food is something you feel needs to improve, know that you’re in the right spot, and it’s never too late to start building a more positive relationship with both food and your body. If you have just given birth, this is an excellent time to

Pregnancy is beautiful, but can be a challenging time. Your body undergoes many changes to your hormones, immune system and your metabolism (1). Some of these changes are visible, for example, weight gain and stretch marks. While other changes are not visible, such as increased blood plasma volume. These

There are many important nutrients for pregnancy that are essential for your and your baby’s health. Because of this, it's important to take a prenatal vitamin and eat a well-balanced diet. As a result, this allows you to consume all of the important nutrients for pregnancy.

If you are a breastfeeding or chestfeeding parent, you may have wondered if the food you’re eating affects your milk. The information regarding how nutrition impacts lactation has been around for quite some time, but you might wonder “How accurate is it?”, or “does nutrition affect milk supply?”. If

Pregnancy is a beautiful gift, but the journey is not the same for everyone. This difference can include your energy level throughout pregnancy. For many, exhaustion or low energy is felt during the first trimester. Many factors contribute to this lack of energy, including hormone changes, increased blood flow,

Meeting your iron needs during pregnancy is essential for promoting optimal health for you and your baby. During pregnancy your iron needs increase because of the extra blood supply made to support you and your baby (1). As well, during the last trimester of pregnancy, you transfer approximately iron

If you are hoping to become pregnant, currently pregnant or breastfeeding, the information you’re finding about what you can and can’t drink may be overwhelming. You may have thought to yourself many times “what can I drink during pregnancy?”

We are told so often the importance of nutrition and healthy eating during pregnancy to support the growth and development of our baby. But we rarely hear about the role of nutrition for healing postpartum. It is common for your health to be put on the back burner as

Heartburn can hit you at any time of the day, while eating any snack or meal, and throughout all three trimesters of pregnancy. But there is usually a common cause in each person. Finding that common cause can better help you with managing heartburn during pregnancy.

Taking collagen peptides during pregnancy is an up and coming topic in nutrition and research is in the early stages. There is however, enough information to make some general recommendations. Read on to learn more about collagen peptides during pregnancy.

Maybe this is a brand new concept for you. Maybe building a healthy relationship with food is something you've been thinking about for a while now. We all have a different story, but most of us have at some point in our life, been impacted by society's expectations around

Pregnancy comes with a lot of questions about different vitamins and minerals, and how to make sure you’re getting what you and your baby need. Vitamin A during pregnancy is one that’s important to consider. Read on to learn more about Vitamin A during pregnancy.

This past year-and-a-half has been difficult for all of us. Throw in a pregnancy, having a new baby, going from one to two children, multiple moves and losing my mom - it's been a tough year to say the least! But I am here, and thankful that despite the

So your due date is fast approaching, and it’s time to start packing your hospital bag. You’ve made the ultimate checklist, but don’t forget, labour can be a long and tiring process. Packing hospital bag snacks for during and after labour can be just as helpful as a pair

Constipation is the second most common symptom of pregnancy, second only to nausea (1,2). Although constipation is not a fun symptom of pregnancy, it may be comforting to know that you are not alone in this experience. Constipation during pregnancy is a completely normal; however, this doesn’t mean it

Food safety during pregnancy is important in protecting the health of both mom and baby. Due to hormonal changes during pregnancy, a pregnant mama's immune system can become compromised, leaving her at higher risk for contracting a foodborne illness(1). Read on to learn more about food safety during pregnancy.

Whether you have already been taking a prenatal supplement in preparation of becoming pregnant, or you just found out you are pregnant and haven’t picked one up yet, don’t stress! So much is happening in your mind and body right now and choosing a prenatal supplement does not need

Meeting your choline requirements during pregnancy and lactation is essential for baby’s health (1). It is important to include choline-rich foods in your diet in order to meet your requirements during pregnancy and lactation, because choline is not typically found in prenatal supplements (1, 2). Read on to learn

Whether it is your first baby, or 2nd+ baby, life just got a whole lot busier! Planning meals and snacks, or planning time to eat at all, may seem impossible, but the health of you (Mama) during the fourth trimester is just as important as the health of your

As you introduce new foods to your little one, they’ll begin to develop taste preferences. They’ll also watch everything you do and model your behaviour. For this reason, developing a good eater can be overwhelming. However, there are different tips you can try at home to make this process

There are so many things to think about when you’re a parent, especially when it comes to feeding your baby. Whether you’re an experienced parent or a new parent, the world of baby nutrition is always evolving. Changing from breast milk, or formula, is a process but it doesn’t

As you begin the solid foods journey with your little one, you may be wondering “When can my baby drink water?”. As adults, we know to drink water each day. So naturally you may assume your baby needs water too. However, it might not be as early as you

When it comes to introducing new foods to your baby, it’s easy to overlook how influential you are on your child. You can influence their future in terms of their openness to try new foods and the size of their pallet! So, how can you introduce new foods to

When you start introducing solids, your baby will mostly eat with their hands. Also, you may choose to spoon-feed them. As your baby grows, learning to use a spoon on their own is a developmental milestone. Therefore, when introducing utensils to your baby, remember to be patient! Read on

If you’re starting to introduce solid foods to your baby, you may be wondering “How do I safely introduce allergens to my baby?”. This is a common question and concern for many parents. Ultimately, introducing allergens can cause parents to feel worried or anxious. This is especially common in

As a new parent, there are lots of things that can feel stressful – you want to give your baby the best, but sometimes it’s hard to know what’s “right”. With lots of information in the media today about the health effects of food additives and chemical exposures, you

If you’re just starting to introduce solids or are transitioning into a new phase of your baby’s life, you may be wondering “How do I safely feed my baby solid foods?”. Don’t worry, you’re not alone. In fact, this is a worry of many new parents. This is especially

We’ve established that omega-3’s are important during pregnancy, but now you may be asking: does my baby need omega-3? The answer is yes! Omega-3 fatty acids are important throughout our lifetime and for your baby’s development.

Pregnancy can come with many unexpected surprises. Although it’s less common, multiple pregnancies do exist. Like a singleton pregnancy (one baby), being pregnant with multiples requires additional planning and requirements. Continue reading to learn more about the nutrition recommendations for multiples.

In recent years, there has been more talk about organic food. With this, you may have questioned whether non-organic food is safe to eat. As a parent, you may be asking the question “Is organic baby food healthier?”. Read on to learn the truth about organic and non-organic food,

If you are starting to introduce solids, you may be wondering “Does my baby need an Infant cereal?”. In general, it’s recommended to start with an infant cereal because it’s high in iron (1). However, you don’t have to give cereal. Instead, you may choose to give other iron-rich

Recently, there has been a lot of information available regarding gut health. Maybe this is a brand-new concept for you. Maybe you’re asking yourself “Does my baby need a probiotic?” Supplements for infants can be confusing for all parents! Especially with new evidence appearing and claims about the benefits

Children are like sponges! They watch everything you do and develop habits much like your own. The earlier healthy habits and a positive relationship with food are introduced the greater the chance they will become life-long. Helping your kids develop a healthy relationship with food can start from the

As a new mama, you may be wondering, “Is my baby getting enough milk?”. Whether you breastfeed, chestfeed or give formula, it’s common to wonder if your baby is getting enough milk to support their growth and development. It’s recommended to exclusively breastfeed, chestfeed and/or formula feed your baby

There are many important nutrients to think about when introducing solids to your baby. Because of this, it’s important to offer your baby a variety of foods when introducing solids. This allows you to provide the nutrients needed for healthy growth and development. Read on to learn about

Meeting your baby’s vitamin D needs is important for the development of healthy bones and teeth (1). Vitamin D supplementation is also important to help prevent bone related diseases such as rickets, which causes the bones to soften (2). Read on to learn more about meeting your baby’s vitamin

Meeting your baby’s iron needs is very important, especially at around 6 months of age. This is because the iron stores transferred to them from mama during the 3rd trimester of pregnancy are now starting to decrease (1). Babies do not get enough iron from breast milk to meet

If you’re looking for dish to incorporate this holiday season, you have come to the right place! This Roasted Butternut Squash Holiday Bake is the perfect addition to add to the table. It will leave all your guest wanting more!

I get it - you're busy. As a mom of two boys I FEEL YOU! Us mamas, we're usually putting everyone else first. Same goes when it comes to nutrition. But fueling your body shouldn't be an afterthought. Getting in those key nutrients, providing energy to your body -

I’m a sucker for a freshly popped bowl of popcorn – large kernels, popped on the stove-top with some coconut oil and a sprinkle of sea salt is my fav. But why stop there when we can make popcorn extra-delicious?! Kaitlyn created these three recipes specifically for National Popcorn

If you’re looking to introduce more plant-based meals into your routine, this is a great place to start – or, if you already include plant-based meals on the regular, this could be a great addition to your menu! Kaitlyn created this deliciously creamy lentil curry that is not only

Let me tell you, I was initially a skeptic of this whole eating my oatmeal cold thing. I admit, it just seems wrong, but what kind of foodie would I be if I wasn’t willing to give it an honest try?! Well, my first try was all it took.

Who doesn’t love a good pancake? I am with you on this one, but I also love the opportunity to make an old fav a little more nutritious! This recipe is tried and true, it never disappoints even the toughest crowd, and it’s now become one that I’m known

Like many of you, I am thankful for a world where there are Octobers! Call me basic if you wish, but I just can’t get enough of cozy sweaters, ponchos, cute boots, a cool breeze, and of course everything pumpkin! If it’s pumpkin, I want it! Lattes, smoothies, pies,

I’m a big believer in the quote by Michael Pollen “Eat food. Not too much. Mostly plants”, but if you’re anything like me, you live a busy life, and sometimes getting in enough protein with a mostly plant-based diet can be tough. I love the option of a protein

With a toddler who is always on the go, I’m often trying to to pack as many nutrients as I can into everything I make. These spinach muffins are no exception, and they’re a great snack to have on hand! They’re packed with the good green stuff, low in

I love a good recipe that helps pack more nutrition into my day! Sometimes the struggle is real trying to get in those servings of veggies. One tip to increasing your intake of the good stuff is including a veggie with breakfast, like in this delicious bowl of carrot

It’s the most wonderful time of the year…strawberry season! If you’re like us, strawberry season means purchasing flats of local strawberries, a full freezer and an overflowing fridge!  So in searching for new ways to use up some of these insanely delicious berries last summer, I came up with

  As much as we’d all love to live every morning in perfect harmony, enjoying a healthy, nutritious breakfast at the table with our family, basking in the sunlight of a new day, this isn’t always reality! If you’re anything like me, some mornings (okay, most mornings if I’m