Holistic Health Strategies for Moms | Dietary Supplements, Vaccines, Natural Remedies, Healthy Recipes

43 - Confused About Healthy Eating in Pregnancy? The Top 2 Foods to Avoid

Hey Mama!
I still laugh when I think about my pregnancy cravings — some things were delicious, and others, well… let’s just say my rotisserie chicken story makes me laugh to this day!
But let’s be real — sometimes it’s hard enough to just eat when you’re expecting, let alone think about what’s best for you and your baby.
In this episode, we’re breaking down what optimal nutrition looks like during pregnancy so that you can think about this ahead of time. What should you focus on? What should you avoid? And did you know that what your mom ate while pregnant with you could impact your health today? Yep, it’s wild!
We’ll talk about the hidden risks of certain foods, why some so-called “healthy” options might not be as great as they seem, and what you can do to fuel yourself (and your growing little one) the right way.
If you are already pregnant, maybe this information will give you some things to think about when you are feeling more like eating.
So, whether you're currently pregnant, planning for the future, or just curious about the impact of food on health, this episode is packed with insights you won’t want to miss. Let’s dive in!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Sources:
De Assis S, Warri M, Cruz I et al. “High-fat ethinyl-oestradiol intake during pregnancy increases mammary breast cancer risk in several generations of offspring.” Nature Communications vol 3 article 1053doiL10.1038/ncomms2058
Maslova E, Halldorsson, T.I., Strom M, Olsen S.F. “Low-fat yogurt intake in pregnancy associated with increased risk of asthma and allergic rhinitis risk; A prospective cohort study.” Presented at an ERS Congress Poster, September 25, 2011
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42 - Instead of Collagen Supplements Try These 4 Tips to Finally Have Better Skin

Hi Mamas!
Let’s talk about something we all care about—our skin! The beauty industry makes billions selling us products, but finding ones that are both effective and natural can be a challenge. That’s why so many people turn to collagen supplements, hoping for better hair, skin, and nails. 
Today we are going to find out if those supplements are actually worth our money and the best way to support your skin health. You may be surprised at what you find! Let’s jump in!
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Want to work together?
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41 - Struggling with a Special Needs Diagnosis? How One Mom Handled Crisis and Found Hope with Special Guest Sarah Joy

Hi Mamas,
Get ready for an inspiring and heart-centered conversation with Sarah Joy, an emotional health coach and the founder of House of Belonging. 
In this episode, we dive deep into her personal journey of navigating the medical system as a mom of a special needs child. Sarah shares the raw and emotional moments of receiving unexpected news about her son’s health, how she learned to advocate for him, and the challenges she faced in balancing medical advice with her own research and intuition. 
We talk about the power of asking questions, standing firm when you feel unheard, and assembling the right care team for your child. If you’ve ever felt dismissed in a doctor’s office or overwhelmed by medical decisions, this episode will give you the confidence to step into your role as the ultimate advocate for your child. 
So grab a notebook, maybe some tissues, and let’s dive in!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Connect with Sarah Joy!
A Simple Guide To Renewing The Mind (freebie)
Email - houseofbelongingcontact@gmail.com
Instagram - @houseofbelonging
Facebook - https://www.facebook.com/profile.php?id=61558131234204
Website - https://houseofbelongingministries.com/home
Join The Private FB Community - https://www.facebook.com/groups/410013668465825
Apply To Work With Sarah Joy
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Want to work with me?
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40 - Stumped on Getting the Flu Vaccine? This History Will Help

Hey Mama,
If you’ve ever had the flu, you know it’s no joke—the fever, the chills, the total wipeout. And while none of us are eager for a repeat experience, the flu isn’t going anywhere. That’s why flu vaccines are such a hot topic, recommended for just about everyone six months and older. But how did we even get here?
In this episode, we’re taking a fascinating deep dive into the history of the flu vaccine — because understanding where something started can give us better insight into where we stand today. 
We’ll go all the way back to the 1918 pandemic, explore how the first flu vaccines were developed (including some truly eyebrow-raising testing methods), and uncover key moments that shaped the flu shot as we know it. 
From military experiments to major public health campaigns — some successful, some… not so much — we’ll break down the twists and turns of flu vaccine history and what it means for us now. Plus, we’ll talk about where flu prevention is headed, including new technologies and alternative approaches to staying healthy.
Whether you’re pro-shot, vaccine-curious, or just pro-research, this episode is packed with insight, stories, and a few surprises. Let’s get into it!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Sources:
https://www.who.int/news-room/spotlight/history-of-vaccination/history-of-influenza-vaccination
Lasky T, Terracciano G, Magder L, et al. “The Guillain-Barré syndrome and the 1992-1993 and 1993-1994 influenza vaccines.” NEJM 1998;339(25):1797-802.
Schonberger L, Bregman D, Sullivan-Bolyai J, et al. “Guillain-Barre syndrome following vaccination in the National Influenza Immunization Program, United States, 1976–1977.” Am J Epidemiol  1979; 110(5):105–23.
Geier M, Geier D, Zahalsky A. “Influenza vaccination and Guillain Barre syndrome small star, filled.” Clin Immunol 2003;107(2):116-21.
Eric A. Biondi, MD, MS; C. Andrew Aligne, MD, MPH “Flu Vaccine for All: A Critical Look at the Evidence.” Medscape December 21, 2015
Brownlee S, Lenzer J. Does the vaccine matter? The Atlantic. November 2009. http://www.theatlantic.com/doc/200911/brownlee-h1n1
Jefferson T, Rivetti A, Di Pietrantonj C, Demicheli V, Ferroni E. “Vaccines for preventing influenza in healthy children.” Cochrane Database Syst Rev. 2012;8:CD004879. http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD004879.pub4/abstract
Jefferson T, Di Pietrantonj C, Rivetti A, Bawazeer GA, Al-Ansary LA, Ferroni E. “Vaccines to prevent influenza in healthy adults”. Cochrane Database Syst Rev. 2014;3:CD001269. http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD001269.pub5/abstract;jsessionid=96780A7CC76A9AF58372894444AE3F04.f02t03
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39 - The #1 Truth About Healthy Eating During Pregnancy

Hi Mama!
Pregnancy comes with enough surprises — do we really need the endless (and sometimes conflicting) food rules on top of it?
No lunch meat, no Caesar salad, eat for two… or maybe don’t? Instead of stressing over every little rule, let’s take a step back and focus on what really matters when it comes to nourishing both you and your baby.
What you eat before and during pregnancy has a bigger impact than you might think—right down to your baby’s genes! 
At the end of the day, the goal isn’t perfection — it’s nourishment. Instead of obsessing over what not to eat, focus on adding in more whole, nutrient-dense foods.
Whether you’re planning for pregnancy or already expecting, small changes can make a big difference. Your body is resilient, your baby is adaptable, and it’s never too late to start making choices that support both of you!
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Join the Contest to win a “Be Fearless” mug! Go to Apple Podcast and on the desktop. Click the link on the bottom left that says “Open in Podcasts”. Rate and leave a written review. Take a screenshot of your review and send it to info@heatherbedard.com. Already left a review? It’s ok! Share your favorite episode with a friend and send a screenshot of your text to the email above to be entered. The winner will be picked on Thursday, March 20th.
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Sources:[1] Gray, N. “Maternal diet before conception may affect baby’s DNA expression.” FoodNavigator.com. June 11, 2015. http://www.foodnavigator.com/Science/Maternal-diet-before-conception-may-affect-baby-s-DNA-expression Accessed June 11, 2015.
[2] Silver MJ, Kessler NJ, Hennig BJ, Dominguez-Salas P, Laritsky E, Baker MS, Coarfa C, Hernandez-Vargas H, Castelino JM, Routledge MN, Gong YY, Herceg Z, Lee YS, Lee K, Moore SE, Fulford AJ, Prentice AM, Waterland RA. “Independent genome wide screens identify the tumor suppressor VTRNA2-1 as a human epiallele responsive to periconceptional environment.” Genome Biol Jun 2015;16(1):118.
[3] Wartmen, Kristin. “Bad Eating Habits Start in the Womb.” New York Times. December 1, 2013.
[4] Braniste et al., “The gut microbiota influences blood-brain barrier permeability in mice,” Science Translational Medicine, 6:263ra158, 2014.
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Want to work together?
Step 1: Schedule a Health Resource Research Coaching Call 
Step 2: Learn the skills and tools you need to feel confident about your health decisions
Step 3: Enjoy your newfound freedom and all of the resources right at your fingertips!
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Join my private Facebook group community:  https://www.facebook.com/share/g/1CThh17seZ/ 
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38 - 3 Tips When Talking to Your Doctor as an Informed Holistic Mom

Hey Mama,
Want to have more productive, respectful conversations with your doctor? 
In this episode, I explain how to present solid, evidence-based research (and leave the “my friend said” stories at home). You'll learn why presenting quality information in a way doctors respect can change the game. 
But it’s not just about facts —  your approach matters too! We’ll talk about proposing alternatives instead of taking a rigid stance, keeping the conversation open and collaborative. After all, studies show that when patients feel confident in their treatment plans, outcomes improve. 
At the end of the day, mutual respect, humility, and knowing your power as the consumer are the keys to making informed health decisions. Tune in and take charge of your health conversations!
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Join the Contest to win a “Be Fearless” mug! Go to Apple Podcast and on the desktop. Click the link on the bottom left that says “Open in Podcasts”. Rate and leave a written review. Take a screenshot of your review and send it to info@heatherbedard.com. Already left a review? It’s ok! Share your favorite episode with a friend and send a screenshot of your text to the email above to be entered. The winner will be picked on Thursday, March 20th.
—-------
Want to work together?
Step 1: Schedule a Health Resource Research Coaching Call 
Step 2: Learn the skills and tools you need to feel confident about your health decisions
Step 3: Enjoy your newfound freedom and all of the resources right at your fingertips!
Let’s Connect!
Join my private Facebook group community:  https://www.facebook.com/share/g/1CThh17seZ/ 
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Like the music? Check out https://torvikmusic.carrd.co/# 
Photo Cred: @derricktorvik

37 - 4 Low-Carb Diet Studies and What They're Not Telling You

Hey Mama! 
In this episode, I’m breaking down the science (and the hype) behind low-carb diets! 
We’ve all heard the promises—weight loss, better health, and more energy—but what do the studies really say? I take a closer look at several low-carb diet studies, pointing out some interesting findings along with their not-so-great flaws, like tiny sample sizes, short study periods, and, oh yeah, funding from organizations that really want low-carb to look good.
 Plus, without a clear definition of what “low-carb” actually means, how can we even compare results? My goal is to help you cut through the noise, think critically about diet research, and make choices that actually work for you. So grab a coffee (or a snack—no judgment here) and let’s get into it!
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Join the Contest to win a “Be Fearless” mug! Go to Apple Podcast and on the desktop. Click the link on the bottom left that says “Open in Podcasts”. Rate and leave a written review. Take a screenshot of your review and send it to info@heatherbedard.com. Already left a review? It’s ok! Share your favorite episode with a friend and send a screenshot of your text to the email above to be entered. The winner will be picked on Thursday, March 20th.
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Want to work together?
Step 1: Schedule a Health Resource Research Coaching Call 
Step 2: Learn the skills and tools you need to feel confident about your health decisions
Step 3: Enjoy your newfound freedom and all of the resources right at your fingertips!
----------
Let’s Connect!
Join my private Facebook group community:  https://www.facebook.com/share/g/1CThh17seZ/ 
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Photo Cred: @derricktorvik 
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Sources:
Jenkins DJ, Wong JM, Kendall CW, et al. The effect of a plant-based low-carbohydrate ("Eco-Atkins") diet on body weight and blood lipid concentrations in hyperlipidemic subjects [published correction appears in Arch Intern Med. 2009 Sep 14;169(16):1490]. Arch Intern Med. 2009;169(11):1046-1054. doi:10.1001/archinternmed.2009.115
Oh R, Gilani B, Uppaluri KR. Low Carbohydrate Diet. [Updated 2020 Jul 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537084/
McClernon FJ, Yancy WS Jr, Eberstein JA, Atkins RC, Westman EC. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity (Silver Spring). 2007;15(1):182-187. doi:10.1038/oby.2007.516
Volek, J.S., Phinney, S.D., Forsythe, C.E. et al. Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet. Lipids 44, 297–309 (2009). https://doi.org/10.1007/s11745-008-3274-2
Dyson PA, Beatty S, Matthews DR. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabet Med. 2007;24(12):1430-1435. doi:10.1111/j.1464-5491.2007.02290.x
https://diabetes-resources-production.s3.eu-west-1.amazonaws.com/resources-s3/2018-03/1373_Nutrition%20guidelines_0.pdf

36 - Healthy Cooking with Kids: The Step by Step Plan for Food Fun with Special Guest Nichole Boldt

Hi Mama!
Ever wondered how to get kids of all ages in the kitchen without losing your mind? Well, you're in for a treat (literally)! In this episode with special guest, Nichole Boldt, we chat all about making cooking fun, educational, and (mostly) mess-free when little hands are involved.
Nichole shares genius tips on how to manage a kitchen full of kids with different skill levels, keep them engaged, and — yes — deal with the inevitable mess. From Montessori-inspired teamwork to sneaky math lessons hidden in measuring cups, this episode is packed with ways to make cooking less stressful and way more enjoyable for everyone.
We also dish on:🥕 How to handle picky eaters without a dinner table meltdown🍕 Simple, kid-friendly recipes that actually work🧼 Cleaning tricks that make kids want to help (seriously!)🌎 Fun ways to explore global cultures through food
If you’re looking for ways to turn mealtime into a hands-on learning experience (and maybe even sneak in a little nutrition education), this episode is for you. So grab your aprons and let’s get cooking!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Want to work together?
Step 1: Schedule a Health Resource Research Coaching Call 
Step 2: Learn the skills and tools you need to feel confident about your health decisions
Step 3: Enjoy your newfound freedom and all of the resources right at your fingertips!
----------
Connect with Nichole at: Nicholeboldt@icloud.com
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35 - Are You Heating Yourself to Death? The Truth About Microwaves Part 3

Hey there, Mama! 
Ever wondered if microwaving your food is secretly bad for you? Or if “microwave safe” actually means safe? In this episode, we’re diving into the truth about plastics, chemical leaching, and what the research really says about heating up your leftovers.
We’ll break down some common myths, compare what different health agencies say, and, of course, give you some practical tips on what to use (and what to avoid). Plus, there’s a little bonus tip you won’t want to miss!
So, should you be worried? Let’s find out together!.
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
Want to work together?
Want to work together?
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Step 3: Enjoy your newfound freedom and all of the resources right at your fingertips!
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34 - Are You Heating Yourself to Death? The Truth About Microwaves Part 2

Hey mama!
Let’s talk microwaves — are they ruining your food or just getting a bad rap? In this episode, I’m digging into the studies critics love to quote and breaking down what they say. 
We’ll cover everything from garlic’s lost nutrients to the claim that microwaves cause “biological damage.” Plus, I’ll tackle the big concern—carcinogens. Are microwaved foods really dangerous?
By the end, you’ll have the facts (not fear) to decide what’s best for your family. Tune in!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
—-------
Want to work together?
Step 1: Schedule a Health Resource Research Coaching Call 
Step 2: Learn the skills and tools you need to feel confident about your health decisions
Step 3: Enjoy your newfound freedom and all of the resources right at your fingertips!
Let’s Connect!
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Photo Cred: @derricktorvik 
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Sources:
 
[1]Song K, Milner JA. The influence of heating on the anticancer properties of garlic. J Nutr. 2001;131(3s):1054S-7S. doi:10.1093/jn/131.3.1054S
[2]Jiménez-Monreal AM, García-Diz L, Martínez-Tomé M, Mariscal M, Murcia MA. Influence of cooking methods on antioxidant activity of vegetables. J Food Sci. 2009;74(3):H97-H103. doi:10.1111/j.1750-3841.2009.01091.x
[3]Tang J. Unlocking Potentials of Microwaves for Food Safety and Quality. J Food Sci. 2015;80(8):E1776-E1793. doi:10.1111/1750-3841.12959
[4] https://www.ars.usda.gov/ARSUserFiles/80400525/Data/retn/retn06.pdf
[5]Hao Jiang, Zhigang Liu & Shaojin Wang (2017): Microwave processing: Effects and impacts on food components, Critical Reviews in Food Science and Nutrition, DOI: 10.1080/10408398.2017.1319322
[6]Mizrahi S. Mechanisms of objectionable textural changes by microwave reheating of foods: a review. J Food Sci. 2012;77(1):R57-R62. doi:10.1111/j.1750-3841.2011.02515.x
[7]Felton JS, Fultz E, Dolbeare FA, Knize MG. Effect of microwave pretreatment on heterocyclic aromatic amine mutagens/carcinogens in fried beef patties. Food Chem Toxicol. 1994;32(10):897-903. doi:10.1016/0278-6915(94)90087-6
[8]Michalak J, Czarnowska-Kujawska M, Klepacka J, Gujska E. Effect of Microwave Heating on the Acrylamide Formation in Foods. Molecules. 2020;25(18):4140. Published 2020 Sep 10. doi:10.3390/molecules25184140
[9]Havas M. When theory and observation collide: Can non-ionizing radiation cause cancer?. Environ Pollut. 2017;221:501-505. doi:10.1016/j.envpol.2016.10.018
[10] https://elaw.org/content/european-court-human-rights-hertel-v-switzerland-5919978431049-1998825-european-court-human- 
[11] Laurence Gesquière, Nadine Loreau, Anne Minnich, Jean Davignon, Denis Blache, Oxidative stress leads to cholesterol accumulation in vascular smooth muscle cells, Free Radical Biology and Medicine, Volume 27, Issues 1–2, 1999, Pages 134-145, ISSN 0891-5849, https://doi.org/10.1016/S0891-5849(99)00055-6
[12] Benedict C. Eke, Norbert N. Jibiri, Evelyn N. Bede, Bede C. Anusionwu, Chikwendu E. Orji, Chinwe S. Alisi, Effect of ingestion of microwaved foods on serum anti-oxidant enzymes and vitamins of albino rats, Journal of  Radiation Research and Applied Sciences,Volume 10, Issue 2, 2017, Pages 148-151,ISSN 1687-8507, https://doi.org/10.1016/j.jrras.2017.03.001
[13]Gao H, Yang BJ, Li N, et al. Bisphenol A and hormone-associated cancers: current progress and perspectives. Medicine (Baltimore). 2015;94(1):e211. doi:10.1097/MD.0000000000000211
[14] https://www.fda.gov/food/food-additives-petitions/questions-answers-bisphenol-bpa-use-food-contact-applications
[15] Bhunia, Kanishka & Sablani, Shyam & Tang, Juming & Rasco, Barbara. (2013). Migration of Chemical Compounds from Packaging Polymers during Microwave, Conventional Heat Treatment, and Storage. Comprehensive Reviews in Food Science and Food Safety. 12. 10.1111/1541-4337.12028.