Hydration and Lactation
Breastfeeding is a natural and rewarding experience, but it comes with its own set of challenges. One critical factor that can significantly impact breastfeeding success is hydration. The relationship between fluid intake and milk production is crucial, yet often overlooked. Understanding this connection can help nursing mamas optimize their milk supply and support both their…
Nourishing Your Body After a Miscarriage
Experiencing a miscarriage is a profoundly emotional and physical event. While it’s crucial to allow yourself the time and space to grieve, it’s equally important to focus on your physical health during this period of recovery. Proper nutrition can play a pivotal role in helping your body heal and regain strength. In this post I’ll…
Preparing for IVF with Nutrition
Embarking on the journey of IVF (In Vitro Fertilization) can be both exciting and daunting. While medical procedures and expert guidance play crucial roles, preparing your body with proper nutrition can significantly enhance your chances of success and support your overall well-being during this time. Understanding the Role of Nutrition Nutrition forms the foundation of…
Should All Pregnant Women Eat a Mediterranean Diet?
As I always say, pregnancy is a transformative period that is marked by significant physiological changes and heightened nutritional needs. Ensuring optimal maternal and fetal health requires a balanced and nutrient-rich diet. Among various dietary patterns, the Mediterranean diet stands out for its potential benefits for pregnant women. Rooted in the traditional eating habits of…
Plant-Based Postpartum Diet
Transitioning to motherhood brings a whirlwind of emotions and challenges, and among the top priorities is ensuring optimal nutrition for recovery and energy. For new mothers embracing a plant-based diet postpartum, balancing nutritional needs can seem daunting. However, with careful planning and informed choices, you can achieve a balanced, nourishing plant-based diet that supports both…
Postpartum Sleep and the Role of Caffeine
Bringing a newborn into the world is a beautiful and transformative experience, but it also comes with its fair share of challenges, especially when it comes to sleep. For many new parents, the elusive quest for a good night’s sleep can feel like an unattainable dream. In the midst of sleepless nights and round-the-clock feedings,…
The Impact of Omega 3 Fats and Postpartum Mood Swings
Welcoming a new life into the world is an incredible experience, but the postpartum period often brings its own set of challenges, including mood swings. While fluctuations in mood are common during this time, some new mothers may find themselves grappling with more intense emotions that can disrupt their daily lives. Research suggests that omega-3…
Probiotics & Pregnancy
Bringing new life into the world is a remarkable journey, filled with excitement, anticipation, and many health considerations. Among these considerations, the role of probiotics in pregnancy has garnered significant attention in recent years. Probiotics, often referred to as “good bacteria,” play a crucial role in maintaining the delicate balance of the gut microbiome, which…
Protein-Rich Snacks for Breastfeeding Mamas
As a breastfeeding mom, you’re constantly on the go, juggling the needs of your little one with the demands of daily life. Amidst the chaos, it’s crucial to prioritize your own nutrition to support your energy levels and milk production. One essential nutrient that should be on your radar is protein. Protein is not only…
The Lunar Connection
As I got closer and closer to my due date with my daughter, I was so invested in anything I read that suggested I may go into labour sooner than later. One of the theories I came across was that a full moon can bring on labour. I asked my midwife about it and she…
Preconception Diet for Women with Endometriosis
Endometriosis affects millions of women worldwide, causing not only chronic pain but also potential fertility challenges. While medical interventions play a crucial role in managing this condition, adopting a preconception diet can significantly enhance fertility outcomes for women with endometriosis. In this post I’ll be focusing on the importance of nutrition and offering a comprehensive…
Ayurvedic Principles & Pregnancy?
Pregnancy is a time of profound transformation for both mother and baby. It’s a journey marked by physical, emotional, and spiritual changes. In this phase of life, adopting holistic practices rooted in ancient wisdom can offer invaluable benefits. Among these, Ayurveda, the ancient Indian system of medicine, stands out as a comprehensive guide for how…
Healing Foods for Postpartum Recovery
Bringing a new life into the world is a miraculous journey, but it’s also a physically demanding one. Postpartum recovery is crucial for new mothers to replenish their bodies and regain strength after childbirth. During this time, prioritizing nutrition is key to support healing, energy levels, and overall well-being. Incorporating healing foods into your diet…
Preconception Vitamins for Women with the MTHFR Gene Mutation
The journey to motherhood is a significant chapter in a woman’s life, filled with anticipation, excitement, and careful planning. For women with the MTHFR gene mutation, preconception preparation takes on added layers of consideration. This genetic variation can impact folate metabolism, raising concerns about fertility, pregnancy complications, and fetal development. In this post, I will…
The Role of Antioxidants in Pregnancy
Pregnancy is a remarkable journey marked by profound changes in a woman’s body as she nurtures new life within her. It’s a time filled with anticipation, joy, and a heightened sense of responsibility for both the mother and her developing baby. Among the many factors influencing a healthy pregnancy, the role of antioxidants stands out.…
Postpartum Nutrition for Moms with TWINS!
Welcoming twins into the world is undoubtedly a joyous occasion, but it also brings unique challenges, especially when it comes to postpartum nutrition. As a mother of twins, your body has undergone immense changes during pregnancy and childbirth, and now more than ever, it’s crucial to prioritize your health and well-being through proper nutrition. With…
Postpartum Nutrition to Support Lactation
Congratulations! Welcoming a baby into the world is a miraculous experience, and now, as you embark on the beautiful journey of motherhood, it’s essential to prioritize your own health and well-being, especially when it comes to postpartum nutrition. Breastfeeding is one of the incredible ways you can choose to nourish your little one, offering a…
Preconception Superfoods for MEN!
A blog post for men!! Who am I? In all seriousness, nutrition is equally important for men to consider prior to the conception of a child. While conception is often seen as primarily the woman’s responsibility, it’s important to remember that male fertility plays a significant role in the process as well. Fortunately, there are…
Fermented Foods for Postpartum Gut Health
Welcoming a new life into the world is a huge undertaking, filled with joy and so, so many dirty diapers. As a new mom, your focus naturally shifts to the well-being of your new baby. However, in the midst of caring for your little one, it’s crucial not to overlook your own health, especially during…
The Pregnant Vegan
Pregnancy is a miraculous journey, and for expectant mothers adhering to a vegan lifestyle, ensuring optimal nutrition is paramount. With careful planning and a well-rounded approach, vegan moms-to-be can thrive during this transformative period. In this blog post I hope to share some nutritional considerations and offer valuable insights to support a healthy vegan pregnancy.…
Preconception Diet for PCOS & Fertility
Embarking on the journey to parenthood comes with its unique set of challenges, and for individuals with Polycystic Ovary Syndrome (PCOS), the road to conception may require additional considerations. A tailored preconception diet can play a pivotal role in managing PCOS symptoms and boosting fertility. In this blog post I’ll go over some of the…
Superfoods for Postpartum Moms
Postpartum recovery is a transformative period that demands special attention to nutrition. Including nutrient-dense superfoods in your postpartum diet can support healing, boost energy levels, and provide essential nutrients for both you and your newborn. Here are some superfoods to consider for postpartum recovery: Remember to consult with your healthcare provider or a registered dietitian…
Important Nutrients for Addressing Postpartum Hair Loss
Motherhood is a joyous experience, but the postpartum period often comes with its set of challenges. One common concern that many new mothers face is postpartum hair loss. The hormonal fluctuations and changes in nutrient needs during this time can contribute to thinning hair, shedding, and general hair loss. In this blog post I share…
Folate & Pregnancy
Pregnancy is an incredible journey marked by numerous milestones, and ensuring the health of both mother and baby is paramount. One crucial element that plays a pivotal role in a healthy pregnancy is folic acid. After reading this blog post you should feel more confident about the role of folate on the developing fetus, how…
Female Hormones + Fertility
In the realm of reproductive health, understanding the intricate dance of female hormones is essential for optimizing fertility. Hormones play a pivotal role in regulating the menstrual cycle and ensuring the conditions are ideal for conception. Whether you’re on the journey to parenthood or simply curious about reproductive health, this blog post will provide valuable…
10 Things to do BEFORE Pregnancy
Where do I even begin with this one? It feels like there are a million and one things that have to be done before considering trying for pregnancy. In this post, I’m going to highlight my top 10 things you should consider before becoming pregnant so that it (hopefully) doesn’t feel so overwhelming. Book a…
Prenatal Vitamins: Which One & Why?
First and foremost, a healthy diet is the first step in ensuring you and your baby have exactly what you need to thrive. However, a high quality prenatal vitamin is a great way to address any gaps you may have. Nutritional gaps occur for many reasons, some of which I’ve listed below: Role of a…
The Protein Predicament!
Protein. A “buzzword” in the nutrition community that comes up in almost every conversation I’ve had with someone about healthy eating. And honestly for good reason as it is essential to our physical, mental, and emotional health. Protein is broken down into amino acids which are the building blocks of hormones, neurotransmitters, and enzymes. They…
Can You Prevent Morning Sickness?
The short answer: it depends. It depends on so many things. Morning sickness, as with most pregnancy symptoms is very much person specific and can even differ between pregnancies for the same woman. The severity of morning sickness is a spectrum. Some women experience no morning sickness while others may experience the opposite, hyperemesis gravidarum…
Seed Cycling: Why & How
Seed cycling is a natural way for women to support hormonal imbalances and can easily be incorporated into most daily routines. Hormonal imbalances can occur for a number of reasons such as: diet, exposure to toxins, pollutants, chemicals, and stress. Even slight hormonal imbalances can contribute to issues such as infertility, PCOS, mood disorders (anxiety,…
Omega 3 Fats + Fertility
I’m sure you’ve heard at least once that “fat” is bad and should be avoided. I’m here to assure you that this could not be further from the truth. In fact, fat is essential to your health and plays a protective role against many preventable illnesses and diseases. What is important to consider is the…
Postpartum Self-Care is NOT Selfish
Actually, it is anything but selfish. It is necessary. Being a parent is hard. Being a new parent is HELL! I mean, it is seriously the best thing in the entire world and I would do it over and over again, but I also vividly remember wishing away the sleepless nights and trying to imagine…
Basal Body Temperature (BBT)
Basal body temperature (BBT) is the “lowest natural, non-pathologic body temperature recorded after a period of rest” (Steward & Raja, 2023). The purpose of BBT charting is to track a woman’s unique temperature patterns over the course of multiple menstrual cycles. This information is often used in conjunction with other fertility tracking methods to either…
Supporting Ovulation
Ovulation is a complicated process that HAS to happen in order for a woman to become pregnant. Issues with ovulation or anovulation (the absence of ovulation) is the number one cause of female infertility. Luckily, there are many ways that we can support the process of ovulation outside of Western medicine (although I totally support…
Why a Registered Holistic Nutritionist is Right for YOU?
There are so many amazing healthcare practitioners out there who simply want to help you reach your goals and optimize your health. I am most definitely one of those people. But with so many options to choose from how do you decide whether to go with a naturopath, dietitian, acupuncturist, herbalist, holistic nutritionist, medical doctor,…
15 Best Foods for Pregnancy
The ebb and flow of pregnancy hormones can make it really difficult to opt for healthy foods when McDonald’s and other fast food meals sound incredibly appealing. However, it is so important to regularly include nutrient dense foods that will provide you and your growing baby the nourishment you both need to feel your best.…
Key Nutrients for a Healthy Pregnancy
Nutrition is always important, but especially when planning to become pregnant. Regardless of your nutritional status at conception, your body will do whatever it has to do to ensure your growing baby gets everything it needs to survive and thrive. This can be extremely detrimental to a mother’s health if she is already in a…
The Impact of Stress on Fertility
You may be asking yourself “what does stress have to do with fertility”? The short answer is that stress depletes nutrients that are necessary to manufacture hormones such as estrogen and progesterone which are crucial to one’s ability to become and sustain a pregnancy. Estrogen and progesterone regulate the female menstrual cycle and ovulation. If…
What is Preconception Care and Why Do You Need It?
Preconception care refers to the health of individuals during their reproductive years. It is a preventative approach to healthcare to ensure that both maternal and fetal health are optimized. It is important for overall health across the lifespan, but is specifically important for those who are hoping to become pregnant or become pregnant unexpectedly. Preconception…
Sarah Sajnovic Nutrition 