October

Women's Health

October is Women’s Health Month and also Breast Cancer Awareness Month. In addition to tasty fall recipes, we’ve got articles covering topics such as breast health, hormone health and balancing, menopause, pregnancy and postpartum, and more from our community of holistic nutrition professionals.

Articles

  • Eat, Move, and Live with your Cycle – To be a little more in tune and aware of your body, here is a guide to syncing with your cycle and how to eat and move in each phase. Hannah Schmitt, R.H.N. shares some tips and insights, a brief look into seed cycling, and how to honour each phase and figure out what works for you. 
  • Healthy Skin Naturally – As the seasons change, you may be changing up your skincare products, but what about nutrition and lifestyle? The key to healthy skin is limiting inflammation. Allison Tannis, R.H.N. shares 9 science-backed holistic tips to get a healthy and glowing complexion.
  • Pregnancy Nausea – Nausea and morning sickness is very common in pregnancy and can be overwhelming. Brittney Cox, R.H.N. shares 4 tips that may help reduce the frequency and severity. She also includes an anti-nausea smoothie recipe you can try! 
  • Hormone Health – Marisa Ricci, C.H.N., gives a great overview on hormone health, what contributes to imbalances, and how you can support your hormone health. 
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  • How to Prepare for Postpartum – It can feel like there are endless things to do when prepping for the arrival of a new baby, but make sure you are thinking about yourself too and how to care for yourself during the postpartum period. Christiane Panesar, C.H.N.C. shares some of her personal tips that she learned that made baby #2 an easier go. 
  • 10 Simple Sugar-Free Swaps – It’s no secret that sugar is less than ideal for our health, but it’s still a struggle for many to limit the amount they consume. CSNN grad Stephanie Kay shares some swaps and tips to get started.
  • The Menopause Diet – “There is growing research that suggests an alkaline-based diet combined with low carbs and low sugar can benefit menopausal women in several areas including weight management, improved growth hormone levels, memory and cognition, and sleep quality.” Article via Optimyz.
  • Improving Your Core Strength After Pregnancy and Delivery – Denise Chiriboga, R.H.N. teaches how to correctly engage your core for better lifting, toning your tummy, and minimizing lower back pain in her workout video.

Skin Deep

The Environmental Working Group Skin Deep Cosmetics Database gives you practical solutions to protect yourself and your family from everyday exposures to chemicals.

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Here is a lovely fall twist on your classic oatmeal breakfast. This recipe has some mood-boosting ingredients and a pop of energizing orange to add some colour to your meal. Karissa Gibson, C.H.N.C. explains the nutritional benefits of the ingredients she chose as well as a little bit of colour psychology.

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This beautiful and vibrant dish makes a great breakfast, but it’s perfect for any time of day! Make this simple and satisfying meal today. Recipe from Katie Chemij, R.H.N.

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When it’s colder out, we crave these warm and cozy meals. This vegan soup is so tasty that you won’t miss the meat at all! Recipe from Catherine Switzer, R.H.N.

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This yummy recipe was developed by Marisa Ricci, C.H.N. with PMS symptoms in mind. She also talks about key ingredients that are helpful to consume around the time of your menstrual cycle and other tips to try.

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If you can’t get enough pumpkin this season, this is the perfect muffin recipe that is refined sugar and oil free. Try them warmed with a dollop of vanilla yogurt. Make a batch of these and keep this healthy and delicious treat on hand all fall. Recipe from Nicole Kaumanns, R.H.N.

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Gut health has a powerful effect on brain health. NeuroTrition Inc. created these brownies to help moms on their breastfeeding journey and to help them provide the best for their babies.

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Karla Rice, RN, BScN, C.H.N.C. sheds some light on this crucial time for new moms and what nutrients can help, and more. Learn about the holistic approach to avoiding postnatal burnout during the critical postpartum period.

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This is a healthier version of a cream sauce that helps support gut and brain health. Vegan and gluten-free, this is a simple and comforting sauce to add to your recipes. Recipe from Nissrine Boufawaz, R.H.N.

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As with everything in life, our experience is unique but a healthy menopause journey is one where we feel good in our bodies, have the energy & desire to enjoy life, and look forward to our mid-life and beyond. Michelle Gaetz, R.H.N. shares some nutrition and lifestyle tips to help.

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Samantha Rempel-Wry, R.H.N. has the perfect recipe that is cozy, simple to make, and indulgent for days when you don’t know what to make for dinner. 

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Get into the autumn season with this delightfully warming granola recipe. Rejan Magee, R.H.N., shares her recipe for this pantry-must-have. 

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Looking for a great seasonal smoothie recipe? Kim D’Eon, R.H.N., shares a recipe that is packed with fibre, beta-carotene and healthy fats (and can be served cold or hot!)

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CSNN Grad, Julie Daniluk, shares her popular recipe for these hemp cookies that are chock full of awesome nutrients and benefits.

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This is one of the courses in our Natural Nutrition Program, explaining the connection between the body’s different hormones, certain health issues and the steps needed to reset the body’s hormones to get back to feeling vibrant and joyful.

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Recommended Resources

Many CSNN graduates go on to publish their own books. Check out the selection that covers women’s health, like PMS, menopause, and pregnancy. 

I’ve made it my life goal to train and educate moms, and spread the word about how and why fitness and nutrition for moms is so important for the health of themselves, their babies and their whole family.