Pregnancy Notes: 7 Superfoods for Mama & Baby

My goal in writing this post is not to make you become obsessed with eating all the right foods for a perfect pregnancy diet, but to understand the importance of doing your best to eat wisely and with a purpose... to nourish and build the new little life growing inside of you, which needs plenty of minerals and vitamins to get the job done well.

I also want to let you know that there is no "one size fits all" system here when it comes to nutrition for pre-conception, pregnancy and nursing. Every mama is different and needs to be willing to listen to what her body needs, not what everybody else says she needs. Of course, there is a balance in asking for help and knowing what you need.

After my first was born, a friend showed me the Weston A. Price Foundation's diet recommendation for pregnant & nursing mamas. Which I've applied during my 2nd, 3rd and now 4th pregnancy. I do not follow their plan 100%, but look at it as general guidelines. These recommendations are very helpful but every mama has individual needs... I like how Shannon over at Nourishing Days said it on her post about her pregnancy diet last year.

So for me, drinking fresh milk and eating lots of eggs & veggies & fats (butter, coconut oil, etc.) has been what I need for this pregnancy. But you might need more meat and seafood to get what you need for your pregnancy. Make sense?

Preparing Your Body For Conception
To start off, I wanted to encourage those who are not pregnant yet or in between babies to consider the importance of nourishing your bodies now to clean it up and build up nutrient stores for the future baby.

When I first introduced My Pregnancy Notes Series... I wrote how it is vital to prepare your body to make a new life before conception, not after. With most pregnant mamas, what we eats becomes a very common topic... what we are craving, can't get enough of, can't stand to eat and/or can't keep down. Unfortunately, it is not common to talk about what we should be eating to prepare our bodies for a baby to move in for 9 months, right? Most will try to start eating better after they become pregnant, but that should start before the baby moves in.

To learn more about how you can start preparing, I want to refer you to a great post written by Donielle of Naturally Knocked Up. This is her specialty and what her blog is all about... fertility and preparing for conception. You can even purchase her book "Naturally Knocked Up" to have all her information from her fertility classes in your hands!

My diet was nowhere near what it is now when I was pregnant with my first baby. I didn't start becoming aware of what I ate and eating healthier until after I found out I was pregnant. If I were to go back in time, knowing what I know now, I would've started preparing my body long before I became pregnant. My first pregnancy started me on the road to educating myself on what a wholesome diet really should be and I saw the difference during my second & third pregnancy (and now fourth!).

What You Need for Each Trimester
Here's an overview of what nutrients are vital through all 3 trimesters for you and your growing baby:

• First Trimester - At the beginning stages, Vitamins A & D are needed for proper organ development. These can be found in butter, eggs and seafood.
• Second Trimester - During this time calcium & protein are vital for good bone and muscle development. Great sources of these nutrients are fish, poultry, meat, milk, cheese and eggs.
• Third Trimester - This final stage is so important because this is where brain development is happening. Omega-3 fats are vital and the best source is fish, but if you can't get fish or afford it, then get some good cod liver oil to supplement instead.

7 Superfoods For Mama & Baby

Not only is eating before conception important for building nutrient stores for your future baby, but continuing to eat well during pregnancy & nursing is even more important! Even though a rich variety in our diet is essential to make sure that we get plenty of different nutrients, there are several foods that every pregnant mama should be eat. Of course, every mama is different and some can't eat these superfoods due to allergies. Its all about doing your best to find out what your body & baby needs!

Superfood #1: Eggs

Eggs are an amazing food source during pregnancy and nursing! Rich in protein, Vitamins B, A, E, D & K, calcium, iron, phosphorus, zinc, folic acid, minerals, essential fatty acids and more... these little round things are powerhouses (if interested, read this good post on the nutritional facts)!! To get all those nutritions, make sure you buy eggs from a good, trusted source where chickens are able to free-range, fed a wholesome diet and well taken-cared of.

Eggs should always be eaten whole... it is the yolk that contains the most nutrients. Did you know that the yolk itself is not a baby chick? Yeah, the yolk is what feeds the chick has it grows inside the egg. So, eating those golden yolks is good for your growing baby too! Simply add extra yolks into your scrambled eggs/omelets. I love to add raw egg yolks in smoothies & ice cream for higher nutritions, just make sure that they are from a good source! There are so many ways to eat raw egg yolks and actually enjoy it!

Superfood #2: Bone Broths

Did you know that bone broth is a powerful digestive aid and the richest source of minerals you can get? I believe every mama should be taking in homemade bone broth as much as possible while pregnant and nursing. The long & slow simmering of bones & meat brings forth easy to absorb minerals such as calcium, magnesium, phosphorus, silicon, sulphur and trace minerals as well as chondroitin sulphates and glucosamine from the cartilage & tendons (excellent for arthritis and joint pain). Along with its mineral content, the gelatin-rich broth helps digestion and extremely beneficial for those with allergies, food sensitivities and/or impaired digestion (ex: leaky gut). It is also a great source of calcium for those who can't tolerate diary! To learn more, read this great article: Broth is Beautiful.

It is fairly easy to make your own broth. I have not wrote a post on making it, but I will bring you to my friend's blog... Diana from Spain in Iowa. She wrote a good simple post on making your own chicken & beef broth a couple years back.

Superfood #3: Organ Meats

Yes, the other parts of the animal... like liver, heart, etc... is extremely nutritious for mama and baby! Organ meats are very rich in fat-soluable Vitamins A & D, antioxidants, essential fatty acids and a variety of macro & trace minerals. They are also an excellent source of high quality protein, usable form of iron (very important for mamas while pregnant!), contains all the B Vitamins in abundance (including B12 & folic acid) and rich in trace elements such as copper, zinc and chromium.

If you are worried about taking in too much Vitamin A... there are two great articles I highly recommend reading: Vitamin A for Fetal Development & Vitamin A Saga. They will help you better understand the whole Vitamin A confusion! It is only recommended to eat organ meats from grass-fed animals. Organ meats from animals raised conventionally (primarily processed feed) will have accumulated toxins from pesticides, hormones and antibiotics. 

Superfood #4: Fish

Rich in Omega-3 fats and important DHA for brain & eyes development... it should consumed when possible during pregnancy. The good fats help with proper hormone balance along with giving a healthy dose of Vitamins A & D and protein. Yet, it is a food that most are discouraged from eating because of toxins found within the fish.

To lessen your exposure to toxins, buy fish that are smaller (such as anchovies, sardines, salmon and other small fish) and wild caught. Canned Wild Alaskan Salmon is a good alternative for those who don't have access to fresh fish (like me!) or you can buy online from Vital Choice. For those who aren't big fans of eating fish... supplementing with high quality cod liver oil is a must, check out my post on Whole Food Supplements.

Superfood #5: Cultured/Fermented Foods (Probiotics)

I wrote about the importance of probiotics on my post about Whole Food Supplements. To add on to that, I want to explain a little more about how a mama's gut health will affect her baby for life. Consuming lots of cultured/fermented foods during before & during pregnancy will offer your baby good digestive health, ability to absorb nutrients and stronger immune system for life. The probiotics in cultured foods are also vital for the mama to insure a proper balance of bacteria within her body before birthing. If mama doesn't have enough good bacteria in her body to fight off unwanted yeasts & bacteria, she & her baby will develop all kinds of health issues... eczema, yeast infections, thrush, mastitis, fatigue and severe diaper rashes caused by yeast overgrowth in the body. Probiotics can also help keep GBS (group b strep) under control, which is important for those who are planning to have a hospital birth because they require mamas who have been tested positive to have antibiotics.

You can supplement high quality probiotics (read more here), but it is always best to get as much as you can from food sources too... homemade yogurt, milk kefir, coconut kefir, water kefir, kombucha (only if you were drinking it before you were pregnant, best not to start your first drink while pregnant as it can have a slight detoxing effect on the body) and lacto-fermented foods like cortido, ginger carrots, bean paste and Chilero.

Superfood #6: Beef

High in iron, protein, B Vitamins and omega-3 fats... grass-fed beef is great for the pregnant mama and baby! I want to highlight the importance of getting iron through this food source because iron helps to carry oxygen to the lungs as well as move blood through the body. Did you know that a pregnant mama's blood volume increases about 50%? The increased blood flow nourishes the placenta, which is vital for the baby's growth. That's why it is important that you get plenty of iron through beef or organs. You could take supplements, but they are harder for the body to digest and utilized.

When buying beef... grass-fed is your best option. Conventionally raised beef cows are fed high amounts of grain, which is not their normal diet, therefore subjected to high doses of antibiotics and various hormones to help them along. These antibiotics will effect your gut health and the hormones can mess with your own hormones, which are delicate to begin with. That's why buying grass-fed beef is important for the long-term health of you and your baby!

Superfood #7: Raw Milk
The topic of raw, unpasteurized milk & cheese tends to trigger some interesting responses from people. I have been drinking fresh (I like to call it that better than 'raw') dairy since Naomi was born (6 years now!) and have not had a problem with it. In fact, both my hubby and I are lactose-intolerant... which means pasteurized diary is a no-no for us.

Did you know that fresh milk is a complete food? Yes, it is a great source of Vitamins A, B, B12, C & D, calcium, iron, zinc, iodine, all 22 essential amino acids, healthy fat, good carbohydrates and over 60 fully intact & functional enzymes. This kind of fresh milk simply does not need pasteurization because it is basically perfect the way it is! Clean, free-range & grass-fed cows or goats produce milk that have higher nutritional value than factory milk (even organic factory milk!). Those who are allergic or lactose-intolerance (like myself) can enjoy fresh milk without risk of irritation or the embarrassment of stinky gas. It is full of healthy bacteria, enzymes & vitamins that are lacking in regular store-bought milk (organic or not). The calcium found in fresh milk is easier for your body to absorb and use to build strong bones needed for your growing baby! Pasteurization denatures the calcium and everything else, making it more difficult for your body to absorb and digest.

It is vital to know your source when buying fresh milk. Not all providers have the same standards. It is recommended that your get your milk directly from the farm, giving you the opportunity to see the cows, check out their health & environment and be able to ask the farmer what they feed their cows during the winter months when fresh grasses are not available. They should only be fed alfalfa, timothy grass or other pasture greens... not grain feeds as that can endanger their health.

I totally agree that pasteurization is necessary for commercial milk production because at most places, cows are not properly cared for. They are commonly fed GMO soy-based feed high in protein, which they are not designed by nature to digest. As a result of poor diet and often unclean living conditions, these cows are given antibiotic treatments to keep them from getting sick. But antibiotics are known to lower milk production, so they are given growth hormones to help produce enough milk to keep the farm profitable. Does that sound like healthy milk to you? Plus, the life span of a commercially raised cow is 4 years while a naturally, grass-fed raised cow is 12-14 years!

Doing Your Best

I'm sure some of you are feeling overwhelmed because maybe you can't do everything that is recommended for a healthy pregnancy diet because of financial reasons or lack of resources. 

In my circumstances (being a missionary in Central America), I do my best to eat a wholesome diet of whole raw dairy products, probiotic food (homemade kefir, lacto-ferments, etc.), bone broths, fresh veggies & fruits, decent meat and very little sugar along with taking my whole food supplements.

My diet is not perfect or very close to my ideal. I do not have access to organic veggies or fruits unless I grow them myself, which I am in the process of doing with expanding our gardens. I do not have the option getting clean, antibiotic-free meat unless I raise them myself (one day!). Thankfully we have free range chickens that give us lots of delicious, healthy eggs and a milking doe giving me over 1 quart of fresh milk daily!

I do my best with what I have for me and my family. The same should be for you and your family.

I’ve learned that it is better to make the best of the situation rather than stressing out over what I don’t or can’t have. Stress will do more damage than good! I am glad to say that I’ve found peace in that and trusting in the Lord to help keep us healthy. In the end, it is really HIM who is in complete control of my health, not what I do or don't eat! Do the best you can with the food you have and supplements you can take. Leave the rest in God's hands.

What do you believe is a "superfood" for you? What did you eat most when pregnant & nursing?

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Why We Don't Drink Fluoride & GIVEAWAY!!

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When traveling in the states last fall... I had a few gals ask me why we filter water with our little Travel Berkey System and what was wrong with tap water. They also asked what was wrong with drinking fluoride when I mentioned it also had arsenic/fluoride filters.


Here, I am going to talk about that... well, write about it. I find that sometimes it is easier for me to write out my reasons than explain them. I'm sure some of you are the same way  :o)


The issue about fluoride is somewhat controversial because so many believe what the dentists and FDA has been telling us for years, "Fluoride is good for your teeth!"... um, then why isn't it really helping? Kids are breaking out in cavities with their baby teeth, for crying out loud! Some might say, "Well, you aren't using enough fluoride."


Ha! That's a lie and let's talk about that...

Let's Talk About Fluoride
How much do you really know about fluoride? Do you really believe that fluoride is healthy and will prevent cavities?


Would you believe it if I say that fluoride can destroy bones, damage fertility and cause early puberty in children? Even Germany's Nazi knew that and used fluoride in their camps to sterilize the people and more!


Did you know that water fluoridation has been banned in many countries such as China, Japan, Austria, Belgium, Denmark, Finland, France, Germany, Iceland, Italy, Luxembourg, Netherlands, Northern Ireland, Norway, Scotland, Sweden and Switzerland (While some European countries add fluoride to salt, the majority do not.). So, rather than mandating fluoride treatment for the whole population, western Europe allows individuals the right to choose, or refuse, fluoride.


Should that tell us something?


You need to know that fluoride is the only chemical added to drinking water for the purpose of medication (mainly to prevent tooth decay, which is bogus) and has very little benefit (and many risks) when swallowed.


Finally, did you know that fluoride is an active ingredient in many pesticides and rodenticides? It is a powerful poison and more acutely poisonous than lead!


And they are telling us to give this to our kids?! Thankfully they are no longer recommending fluoride for babies under a year, but no one should be taking in fluoride at all!


Yet, fluoride is prevalent in America... it's in the water, juice, soda, wine, coffee, baby formulas, food and processed food. On top of that, majority of the cities have fluoridated water.

Its in Almost Everything

Many of us think we can avoid fluoride by simply using fluoride-free toothpaste, but you can't stop there. Almost all beverages sold in stores and restaurants are made with tap water. So, if you are drinking those beverages... you are still taking in a fair amount of fluoride.

Fluoride is being consumed from many things, even things you would not have thought possible... Toothpaste (w/ fluoride), baby formula, foods cooked in fluoride, soups, cigarettes, fluoridated salt, anesthetics, packaged & processed foods, food cooked in Teflon cookware, sodas & soft drinks, fruit juice (unless it is freshly squeezed at home), beer & wine (unless imported from outside of USA), coffee & tea (when made with fluoridated water) and the list goes on.

And don't think you can simply buy bottled water to avoid fluoride. It has been found in bottled water along with many other contaminants. Bottled water is also typically "dead water", read more here.

Thankfully we don't have to worry about fluoride as much here, but we still have the special fluoride & arsenic reduction elements in our Berkey System for safety reasons. Our water comes from a well, but who knows what might be in the soil around us! We also bring our own filtered water when we head into the city to do our monthly shopping.

The 11 Health Dangers

Now, let's take a closer look at fluoride and dig around to learn that not only does it not prevent tooth decay, but also the many health problems it creates. I linked each to information found on the Fluoride Action Network. Their research is intensive and they are fighting to expose the truth.

1. Allergy/Hypersensitivity
2. Arthritis
3. Bone Disease/Fractures
4. Brain Damage
5. Cancer
6. Dental Fluorosis
7. Gastrointestinal problems
8. Compromise Immune System
9. Kidney Disease
10. Interferes with Reproductive System
11. Impairs Thyroid Function

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What Really Causes Tooth Decay?

I'm sure that is one question that is running through your mind... what causes tooth decay then? If fluoride doesn't prevent it and only causes more damage, what can I do to prevent tooth decay in myself and kids?

It all comes down to the diet... what you eat to nourish or not nourish your body will affect your teeth. 

To explain it all will make this a very looong post. So, I rather recommend an excellent book, "Cure Tooth Decay: Heal and Prevent Cavities with Nutrition, 2nd Edition". Reading this book is a good place to start to understand how your diet effects your teeth and how you can cure tooth decay through simple, yet sometimes hard, changes in what you and your family eat.

Filtering Out Fluoride & The GIVEAWAY!

There really are only three ways you can filter out fluoride... reverse osmosis, distilling or buying a Berkey System with the PF-2 Fluoride & Arsenic filter attachments.

Using a reverse osmosis or distilling is not ideal as they are void of vital minerals needed for the body to properly digest the water. Making it dead water... which can be dangerous for anybody to drink long-term, especially if you have a family history of osteoporosis.

So, my only recommendation is getting a Berkey System with the PF-2 Fluoride & Arsenic Reduction Elements. This filtering setup does not remove all the vital minerals like the reverse osmosis or distilling, yet it reduces your intake of fluoride up to 95% to 99.75%!! What very little you do take in, your body is able to remove naturally.

Thanks to the generosity of LPC Survival... 2 winners will each receive one set of PF-2 Fluoride & Arsenic Reduction Elements (valued at $44.99 each)! This is great for those of you who already own a Berkey System, yet don't have these filters or do and need to replace them. For those who don't have a Berkey System... don't let that stop you from entering! If you win, that might just be the motivation to get yourself a Berkey System  :o)

How to Enter...

For the giveaway I am going to use the Rafflecopter. Simply sign in using your Email Address or Facebook Account. Follow through the list of options to enter and increase your chances of winning!

Giveaway starts now and ends on August 10th. I will only announce the winner on Facebook (not on my blog) and will contact the winner via email within 2 weeks.Thanks for participating and spreading the word about the giveaway.  Hugs!

Note: I am not affiliated with LPC Survival and all opinions are my own.

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Pregnancy Notes: Whole Food Supplements

Whether you decide to do whole food supplements or not, really depends on your diet and how much wholesome food you take in to nourish yourself and growing baby.

What Are Whole Foods Supplements?
Sometimes it can be confusing to know what is real and what is synthetic. That's why it is so important to know your sources. I love what I take because they all come directly from food in nature, not chemicals made in a lab. Here's a good run down from Dr. Ben Kim on a few differences between the two:

• The majority of commercial vitamins supplements are made up of synthetic vitamins.
• Synthetic vitamins do not perform the same functions in your body as vitamins found naturally in whole food.
• Many synthetic vitamins deplete your body of other nutrients and tax your kidneys before being excreted through your urine.

We also have to remember that taking whole food supplements cannot replace a poor diet. Your intake of vitamins and minerals should first come from the food you eat and whatever you are lacking to use whole food supplements.

Some midwives encourage whole food or food-based prenatal vitamins & supplements as insurance that mama and baby will get everything they need plus more. It makes sense why with how depleted our soils are these days and how many vitamins & minerals are lacking in our bodies. The nutrients in the soils are not the same as they were over 100 years ago.

Now, other midwives believe you can get all your nutrients, vitamins & minerals through the food you eat. Period. In some degree, I believe you can… but that’s if you are and have been eating a healthy, wholesome diet long before you became pregnant.

Which is why it is vital to start preparing your body now (if you are not pregnant yet or in between having babies) for making babies through wholesome foods (Check out Super Foods for Mama & Baby - coming soon!) and supplements. It takes time to restore your body after abusing it for many years through eating processed foods, pollution and improper care.

Making a baby is a lot of work for a mama's body and it is best to start "getting the house ready" by cleaning out your body with natural cleanses, a good diet (especially super foods!) and supplements (if needed) before the baby moves in!

Now, with all that said… I would like to share with you the whole food supplements I’ve taken with most all my pregnancies (and while breastfeeding too) and am taking today with Bebé Numero Cuatro.

Here are the 8 whole food supplements I take daily for a healthy & strong pregnancy (Note- I take my supplements throughout the day rather than taking it all at once, too much!):

Rainbow Light Pre-natal Multivitamin (once a day)
I've taken this food-based Rainbow Light Just Once Prenatal One Multivitamin since my second pregnancy and have been happy with it. I believe this multivitamin is the second best from the New Chapter Organics Perfect Prenatal. I would've liked to take the New Chapter Organics Perfect Prenatal, but found the price a little too much for our budget. Thankfully this one is less expensive, but good quality and has whole foods, herbs & probiotics to make them easy for the body to digest. Recently Rainbow Light has come out with an organic version of the Pre-natal Multivitamin... the price is a little higher, but not by much. I've always found Vitacost.com to have the best prices, but Amazon sometimes has good prices too!

I have also played around with the idea of making a homemade multivitamin powder using herbs and whole foods... Bulk Herb Store has something like that and it looks good! You can capsulate it, mix it with some juice or just throw it in your daily smoothie. I believe that would be the next step for me, pregnant or not. I figure doing a homemade multivitamin powder OR tincture would be great for my family's health overall!

Garden of Life Probiotics (3 - 6 pills daily)
A healthy gut flora is essential for a healthy pregnancy & birth! When babies are born naturally through the vaginal area, they get covered with whatever good & bad bacteria the mama has... setting them up for life with a colony of bacteria that can either make a healthy person or sickly person. That is why it is so important to have a healthy gut flora while pregnant. Probiotics also help keep urinary tract infections, yeast infections and Group B Strep at bay while boosting your immunity. 

I love Garden of Life's probiotics and I can feel it working. I have taken different brands of probiotics, but found G of L to be the best for our money. I use both their Ultra Ultimate Probiotics and Women's Raw Probiotics, but I also make sure to eat LOTS of probiotics through drinking homemade kefir & lacto-fermented foods. I have bought G of L on both Amazon.com and Vitacost.com... it just depends on who has the better price and free shipping!

Kelp (1-3 tsp of powder or 2 - 4 caps daily)
I just started taking Kelp with pregnancy #4 and have noticed an increase in my energy levels. Kelp is prized for its iodine content and an excellent source of of calcium, magnesium, sodium, chlorine, potassium, magnesium and other minerals including trace minerals.

I recently learned that tests done in Japan claim that Kelp can prevent fetus abnormalities! Taking Kelp during pregnancy is also good for normalizing glands, hormones and has a high mineral content. Finally, it acts as an antibiotic and assists the thyroid in releasing iodine into the blood stream when infection is present. Iodine fights infection, which helps prevent disease. This is good to know for those who may be at high risk of infection during pregnancy and/or birth...especially if you are doing a hospital birth.

I prefer to capsulate my own Kelp using fresh powder from Bulk Herb Store (the cheapest & most sure way you are get 100% kelp!), but you can get already capsulated kelp from any health food store or online. Vitacost.com has many great brands & prices too! (Here's my referral link to get a $10 off coupon on your first purchase)


Spirulina (2-3 tsp of powder or 4 caps daily)
I've taken this on and off throughout my 3rd and now 4th pregnancies, but after doing more research... realized that I need to be more consistent with taking this amazing stuff!

Spirulina is packed with a multitude of bio available vitamins including 4 times more B12 than most animal liver. Because it grows in a naturally alkaline environment, it is also comprised of a wide range of essential minerals such as iron, potassium, magnesium, sodium, phosphorus, calcium and so on. It is also an abundant source of Beta- carotene (40 time more than spinach), and gamma-Linolein acid.

And that's not all of it... Spirulina is a strong Antioxidant and anti-inflammatory. It protects the cells, organs, and body tissues from oxidative stress along with stimulating the vitality of cells, in particular red corpuscles to insure proper oxygenation of muscle cells. It is also rich in proteins (18 amino acids), vitamins (E, B1, B2, B3, B12, and ET P), essential fatty acids, minerals, polysaccharides, and trace elements.

Taking spirulina during pregnancy, birth & nursing is great because it helps supports the immune system & joint health, protects & detoxifies the liver-kidney system and supports a healthy inflammatory response & neurological health.

I prefer to capsulate my own Spirulina and buy the powder from Bulk Herb Store (great prices, excellent quality products and good services... what can I say!). As you can see from the pictures above... I didn't capsulate those, but bought it on Vitacost.com for a great price a while back. I am almost out and will be going back to using the capsule machine! If you don't want to capsulate (not enough time or don't care), you can simply mix the Spirulina in some juice (same with Kelp). I find fresh orange juice to be the only way for me to swallow it down... it hides the taste really well.

Fermented Cod Liver Oil (2-3 tsp daily)
Yes, I'm sure most of you are cringing & making that yucky face :o)  Fermented Cod Liver may not be a favorite food for a lot of people (especially us mamas!), but it is essential for overall health. I take it because I know FCLO is vital for me and my baby during pregnancy & nursing (and for my family too!). If I could recommend only one (or two) supplements for you & your family, it would be Fermented Cod Liver Oil & Butter Oil (more in the next section). Let me tell you why...

FCLO is an excellent source of natural fat-soluble Vitamin A and omega-3 fatty acids (EPA & DHA)... two nutrients that we often lack and DHA is needed for proper brain & nervous system function. If you want to prevent learning disabilities for your baby and growing children, feed them FCLO! It also has over twice the recommended daily amount of Vitamin D in just a half teaspoon. Vitamin D is crucial to fertility & pregnancy and studies show that up to 50% of women & most North Americans are deficient of this important vitamin. Vitamin D promotes proper development of the bones, especially during the 3rd trimester when the fetal skeleton begins to grow quickly. 

So, this amazing oil contain large amounts of long-chain omega-3 fatty acids, preformed Vitamin A and sunlight Vitamin D!! All essential nutrients that are difficult to obtain in sufficient amounts in our diets today. Not only that, but it may also naturally contain small amounts of Vitamin K - the important bone & blood maintainer!

I highly recommend Green Pasture's Cod Liver Oil and is the only supplement (along with Butter Oil) I am willing to spend more on for my family, but some might not be able to afford this particular brand. Other brands that I have taken and recommend (but these brands do not have the benefits of the old-fashioned fermentation method) are Garden of Life Icelandic Cod Liver Oil, Carlson Norwegian Cod Liver Oil and Twinlab Norwegian Cod Liver Oil. I know some will say only Green Pasture and nothing else, but I rather encourage you take one of the other options then none at all! If you are going for an even cheaper brand (which I don't recommend), beware of synthetic vitamin A & D often added in and they can be toxic. I also highly recommend taking the liquid form, rather than the pill form because you can get more cod liver oil for less money. The pill form is always more expensive and you will have to swallow about 15 to 20 pills a day to get the recommended amount needed for pregnant mamas! I know you are wondering how in the world you are going to gag down cod liver oil... milk as been my best method for swallowing down the liquid. It helps wash & hold down the fishy flavor and I get less burbs afterwards. I also take it after a good meal.

I buy my Green Pasture Cod Liver Oil through a group buy-in, thus helping me and my family save money. The Green Pasture company often has great sales that pop up randomly at times, so I am always on the lookout to stock up whenever they do a sale. If you are wanting to buy the other recommended brands... again, Vitacost.com (the link is my referral code, which you can get $10 off on your first purchase) is the best place to get good prices! I know I am starting to sound like a broken record about Vitacost, but it is true! Amazon sometimes have better prices than Vitacost, but not always.

Butter Oil (1-2 tsp daily)
I learned a couple years back that when you are taking FCLO, it is best to also take it with High Vitamin Butter Oil for a more complete absorption of the Vitamin K (found in the butter oil) and Vitamins A & D (in the FCLO) to obtain the full benefits of both of these products.

Butter Oil is produced from cows eating 100% rapidly growing green grass which  produces high amounts of much needed Vitamin K & E. The X-factor in butter oil can improve your digestion, strengthen your immune system (contains antibacterial & antiviral properties), protect you from infectious disease and create healthy, strong bones & teeth. When combining the butter oil with fermented cod liver oil, it offers the strongest protection from colds, flu and other sickness and speed healing to the body. Read more on Contents & Benefits of High Vitamin Butter Oil.

Yeah... this stuff, along with FCLO, is amazing and excellent for the health of you and your growing baby! It is another thing I am willing to spend more on. Green Pasture is the only company that makes truly High Vitamin Butter Oil. I have been buying a different brand that costs much less, but we have to take much more to get the benefits and I am not totally sure if it provides all the benefits like Green Pasture's High Vitamin Butter Oil does. A little bit of their Butter Oil each day goes a long way!

Like the situation with fermented cod liver oil... I figure it was better to take some form of high vitamin butter oil then none at all, even if it is not from Green Pasture. I simply spread some on toast or eat it on a spoon topped with some honey.

Raw Apple Cider Vinegar (1 Tbsp daily)
I started taking Raw Apple Cider Vinegar more regularly after becoming pregnant again with my 4th. I had been taking it on & off before I was pregnant, but decided to get more consistent on taking it (and my family too!).

There are many reasons that Raw Apple Cider Vinegar is safe and healthy to take during pregnancy, according to Bragg's website: "It helps to rid the body of sludge toxins and may even help with any complications that may arise or have arisen with pregnancy. It also supports regularity & promotes digestion". But that's not all!

Raw Apple Cider Vinegar, even though it tastes acidic, actually helps the body to maintain the vital acid-alkine balance. Keeping our wombs & bodies more alkaline is important as it creates an environment that bacteria, fungus and viral infections cannot grow or survive. RACV is rich in Malic Acid, Beta-Carotene, Calcium, Potassium, Pectin, Acetic Acid, Ash and bacteria. All that helps support a healthy immune system, eliminate heartburn naturally, manage weight control, improve digestion, reduces joint pain & stiffness, clear up skin conditions, prevents food poisoning, can reduce bad breath, a natural remedy for diarrhea, reduces the appearance of cellulite and potentially helps to reduce the levels of glucose in the blood (thus controlling blood sugar levels!). This last one is good to know for pregnant mamas who have been diagnosed with gestational diabetics! 

The way I take my RACV is to mix it with a little water, a few drops of stevia (raw honey or maple syrup can be used too) and chug it down with a glass of water in my other hand ready to drink down. The stevia helps take the "edge" off of the that vinegary taste! You can also splash it on your salad or cooked food too. It is not necessary to keep your RACV in the fridge and best to store it out of light.

I like the Bragg Raw Apple Cider Vinegar, but I know there are other brands out there that are raw, unpasteurized and have the "mother" (very important for the anti-bacterial & fungal properties!).  


Coconut Oil (not pictured)
I almost forgot to include this VERY important food that I have taken daily since I first learned about the many benefits of eating coconut oil. I've taken coconut oil since my first baby, Naomi, was born and still taking it 6 years later!

Coconut oil is an excellent source of lauric acid (contains about 50%), which is a powerful anti-microbial fatty acid that protects the immune system of the mama, fetus and newborn. We pregnant & nursing mamas should eat coconut oil to increase the quality of our womb environment and breastmilk!

Coconut oil provides pregnant mamas & growing babies a rich combination of vitamins, minerals, fats and proteins that are so good for us! Our breastmilk contains about 45 to 50% saturated fat and 20% lauric acid & capric acid which is also found in coconut oil. Lauric & capric acid have potent antiviral, antibacterial, antifungal and antiparasiticidal properties that support the immune system. These amazing fatty acids give your nursing baby protection from illnesses, viruses (such as herpes & HIV), protozoa (such as giardia lamblia) and bacteria!

Research has found when a nursing mama adds foods rich in lauric acid (coconut oil!) to her diet, the amount of lauric acid available in her breastmilk increases greatly to levels 3 times the original level and nearly double the amount of capric acid. If you were to eat a single meal of coconut oil, it would greatly affect the breastmilk fatty acid structures for 1 to 3 days with the maximum increase happening during the first 10 hours. Amazing, right?

I simply take a spoonful every morning and afternoon. I also like to add it in my oatmeal and smoothies. I also often cook with it, but love to eat it straight from the jar! I'm sure you have figured about by now that I am all about saving money when it comes to buying needed supplements! I have found, again, Vitacost.com to have the best price anywhere for Nutiva Organic Extra Virgin Coconut Oil (that's my favorite brand, tastes delicious!). I have also bought Nutiva Organic Extra Virgin Coconut Oil from Amazon.com occasionally when their "subscribe & save" program provides a price that is lower then Vitacost.

What about you? Do you take whole food supplements? What do you take and why?

Note: Almost all the links up there are my affiliated links. When you make a purchase through those links... I get a small compensation and its no charge to you! Thank you for supporting me and my family by using the links to make your purchases  :o)

Linked up at Simple Lives Thursday & Monday Mania

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Let's Celebrate National Ice Cream Month {Giveaway & Discount!!}

I almost forgot about National Ice Cream Month!!


Yes, me... the ice cream queen, almost forgets a very important event... tsk tsk.


Well, I have a good reason.... several good reasons why I almost forgot. One of them being that we are hosting a team of over 30 people this week at Rancho Oasis for Youth. This is our biggest group and a lot to prepare for! But I won't bore you with the other reasons  :o)


Now, since 1984, the month of July has been chosen as the National Ice Cream Month and every third Sunday in July is National Ice Cream Day. This year it falls on July 15th... gasp... THAT'S TODAY!


Anyway, I thought I could celebrate by doing a "round-up" of all the ice creams I've posted on this blog (some are in the ebook too!) and do a giveaway along with giving you all a chance to catch a killer discount on Just Making Ice Cream!


What y'all think? Sound like a good celebration?! Well, let's get the ball rolling!


Ice Cream "Round-Up"

Honey Almond Dream w/ Blackberry Sauce

Creamy Coconut Lime Sorbet

Mango Cranberry Sherbet

Almund Joye Ice Cream

Spicy Ginger Pecan Ice Cream

Maple Cinnamon Pecan Ice Cream

Oatmeal Chocolate Chip Ice Cream

Chunky Strawberry Chocolate Ice Cream

Easy Mango Blackberry Swirl Ice Cream Pie


Pretty much all of these recipes you can whip up right now if you have all the ingredients! 


Remember that using wholesome ingredients for making homemade ice cream is truly a daily treat that can be enjoyed without guilt. So, take advantage of this month's celebration and enjoy some ice cream everyday!


Just Making Ice Cream eBook Giveaway & Discount!

I am giving away Just Making Ice Cream eBooks to 2 winners!


All you need to do is simply leave a comment below and spread the news via Facebook, Twitter, Pinterest & Email.


I am also going to give a suggested 50% discount out to the first 30 people who buys Just Making Ice Cream eBook... that's $6.00 off the original suggested donation of $12.00!


Many of those who have bought my ebook will say that is a SWEET deal and many will tell you that the suggested donation of $12.00 is worth it. So, if it is worth $12 to them... then it is really worth $6 for you!


The discount code is CELEBRATEJMN and it is good until the 30th copy is sold!


Remember, all the money raised from this amazing eBook goes to support our ministry. Thank you so much for your generosity and support!


The giveaway will end July 21st and I will try to announce the winners sometime after that  ;o)  Ha, the life of a mother can be unpredictable at times.

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