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joyfalzonewhy i don’t take a folic acid supplement
No CommentsRead moreOne of my readers recently asked me if I have taken a folic acid supplement throughout all my pregnancies and the answer will probably surprise you. I have talked about this topic before in my post on supplements, but I figured I would go a little more into depth for those of you interested. Folate is found in plants. Folic acid is the synthetic form, and is chemically different than folate, is found in supplements and fortified foods and is twice as absorbable by the human body compared to natural folate. Folate is essential in the folding of the neural tube which is a precursor to the brain and central nervous system in a growing embryo. This happens in the first 3-4 weeks of pregnancy, probably before you even know you are pregnant, which is why it is so important to have adequate intake prior to pregnancy. As most of you probably know, insufficient folate can have devastating effects on a pregnancy, leading to birth defects. However, synthetic folic acid, found in most prenatal and multi-vitamin supplements is linked to increased risk of breast and colon cancers. A 2011 meta-analysis of six folic acid supplementation trials found that the incidence of cancers was 21 percent higher in the folic acid supplementation groups than control groups.
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joyfalzonepumpkin pie chia pudding
No CommentsRead moreChia pudding makes a nice breakfast or dessert and you can flavor it with whatever you like! You may remember I posted recipes for vanilla, chocolate and strawberry last year. Today I’m sharing a seasonal spin on the original recipe. The homemade nut milk, dates, and vanilla make all the difference in this recipe and it only takes minutes to make in the blender! Chia seeds are a concentrated source of omega-3 fatty acids as well as dietary fiber. They are nutrient rich and contain a significant amount of vitamins and minerals compared to their size. The word “chia” is actually the Mayan word for “strength” which is fitting since chia seeds are a complete protein (meaning they contains all the essential amino-acids we need as humans). If you’re unfamiliar with chia seeds, they become gelatinous when soaked. In herbalism they are known as a demulcent which is cooling and soothing for those with compromised digestion.
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joyfalzonesecond trimester pregnancy update
No CommentsRead moreFinishing out the last week of my second trimester and it’s always such a surprise when I reach that third trimester mark! Things start to get real! I have been feeling really good (besides for injuring something near my tail bone last weekend, which is better now)! I’ve been working out consistently and strengthening my body which feels so good! Actually making myself do it is tough but I am always so glad I did afterwards. I am loving Ali’s pregnancy workout which is broken down into trimesters and weeks. I think I’ll try to do a separate post on that too. I still have the sciatic pain the day after sex, which is annoying but could be so much worse. Exercising has really helped with a varicose vein I developed as well. Yeah you read that correctly, women with normal BMI get them too, who knew! I also think drinking celery juice has helped improve the vein too, although it could just be the extra hydration in general that’s helping. Still have the stubborn hormonal eczema on my face but it is soooo much better since I’ve been using Yay For Earth face lotion!
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joyfalzonecreamy pumpkin soup
No CommentsRead moreThis recipe definitely does not fall under an easy weeknight meal like most of my other recipes do, but it is so delicious I had to share. It’s perfect for Thanksgiving or a first course for a dinner party. Once I year, I lovingly, painstakingly peel fresh chestnuts to make this soup because it’s that good!! Peeling fresh chestnuts is a labor of love, they just have a mind of their own. Some come out of the shell perfectly and others just refuse. This method of peeling generally works pretty well but I never have an easy time no matter which method I’ve used. I’ve seen pre-peeled chestnuts before but I’ve never used them for this recipe so if you try them let me know how the soup turns out!
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joyfalzonespiced apple overnight steel cut oats
No CommentsRead moreWarm oatmeal on a cold morning is the ultimate comfort food AND it is also good for you! The consumption of 3 servings of whole grains every day is as powerful as high blood pressure medications! Just a single serving of whole grains daily can lower cholesterol! The fiber in whole grains also causes an increase in the diversity of bacteria in your microbiome (community of bacteria in your gut). This is a really good thing because is strengthens your immune system in the process, reduces inflammation and your risk for chronic disease! I also don’t want to forget to remind the breastfeeding mommas that oats are a galactogogue, which means they naturally increase a mother’s milk supply! Today’s post isn’t so much of a recipe as it is a method which I learned from Anne-Marie over at Zero Waste Chef. If you haven’t tried making steel cut oats this way, give it a go!
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joyfalzonehow to stay healthy during flu season & DIY immune broth
No CommentsRead moreWith the cold autumn and winter months upon us, I wanted to share my go-tos for boosting the immune system and also remedies for after you’re already sick!
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joyfalzoneguilt free chocolate chip cookies
No CommentsRead moreI’m generally not good at coming up with my own baking recipes so I was absolutely thrilled when Laura from The First Mess posted this recipe for date sweetened chocolate chip cookies! Oh and not to mention they are gluten free, vegan and can be made sans nuts for an allergy friendly version! (head over to her site for better pictures than mine, including the sunflower meal). As you probably know if you’ve been following me for awhile, I always go to dates as my method of sweetening because they are packed with fiber and iron! This is the only chocolate chip cookie recipe I make and they are packed with whole food ingredients! I honestly would be fine with my kids having these for breakfast (minus the sugar in the chocolate chips)! Go make these STAT!
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joyfalzonered lentil & tomato curry
2 CommentsRead moreThis is one of those super quick, delicious, weeknight dinners you will want to have in your meal rotation! It is insanely easy and nourishing. I love to add a bunch of spinach at the end too! I love using lentils (and other legumes) for protein because of their cancer fighting, blood sugar lowering, and stroke reducing properties! The high fiber content in lentils prevents blood sugar levels from rising rapidly after a meal as well as lowering cholesterol levels!
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joyfalzonepregnancy update ~ 20 weeks
No CommentsRead moreIt’s hard to believe I’m HALF way through this pregnancy! The nausea is still hanging around, but thankfully not 24/7. I haven’t thrown up in over a week! Almost everything that I was eating at the beginning of the pregnancy, I’m just over now. I don’t know if it’s because I overdid it or it just reminds me of how awful I was feeling.
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joyfalzonedate sweetened zucchini bread
4 CommentsRead moreOne of my clients recently asked me for a healthier version of the zucchini bread she had been making for her kids. My husband isn’t really into sweet breads or anything that resembles a cake so I don’t usually bake zucchini bread or I end up eating the entire loaf myself! This was a nice challenge though and I’m happy with the result. I did try a gluten free version of this bread but I wasn’t thrilled with the outcome so I didn’t want to share. After baking three different loafs I was kind of over it. If I try again I will definitely update the recipe to include a gluten free version. On that same note, you’ve also probably heard me talk about how most people who are sensitive to gluten (not celiac) can often tolerate ancient varieties of wheat like einkorn and spelt. So maybe you want to give this a try! Einkorn and spelt are much more nutrient dense and are easier to digest than the very hybridized modern wheat. If you make any variations of this loaf, I’d love to hear how it comes out so comment here or on Instagram!
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