3 Things No One Tells You About Postpartum Recovery

Guest Blog Written By: Denise Chiriboga of FitTritious

You’ve heard it said before “if I knew what I know now….”
For me, it’s about my postpartum recovery and returning to fitness.

Here are three things I wish I knew about postpartum recovery before I had my children. If I knew what I know now, things would have looked A LOT differently.

ONE. I wish someone would have told me that my midwife’s 6 week postpartum checkup releasing me from her care DID NOT mean that I could go back to the same exercises I was doing before I got pregnant, or when I was pregnant.

If I had known, I wouldn’t have gone balls to the wall back to running and kickboxing and would have saved myself from embarrassing leaky bladder episodes every time I jumped, sneezed, laughed, or coughed.

TWO. I wish someone had told me that the body’s spontaneous healing happens in the first 8 weeks after birth.

If I had known, I would have helped my body heal by wearing my belly wrap Every. Single. Day.

THREE. I wish someone would had told me that it’s NOT normal for my belly to grow throughout the day making me look 6 months pregnant 5 months after I had my baby.

If I had known that this is a sure sign of abdominal separation, (aka mummy tummy) which is an actual condition called diastasis recti abominus, I could have gotten help earlier.

If I had known that all of these issues were not ‘just normal after having a baby’ and instead had known the signs and symptoms of core and pelvic floor dysfunction, I would have seen a professional right away.

And by professional, that brings more questions. Exactly what type of professional am I talking about?

Is it your family doctor?

Or that medical clinic that is promoting the latest fat freezing or tummy tuck procedure?

Or is it that hardcore ‘no pain, no gain’ bootcamp trainer at the gym who’s riding your @$$ like crazy?

The answer is none of the above.

The right medical professional to see is a pelvic floor physiotherapist, as well as a trained fitness professional like myself who is knowledgeable and educated in helping moms heal from the inside out. We’re talking strengthening the core and pelvic floor. Don’t forget that you’re baby was sitting and moving all over your womb; your organs were displaced, and everything doesn’t just snap back to the way it was. Even if you feel like everything is ok down there, you don’t want to do anything in the gym that will make you take a few steps backward in your healing process (like I did).

So I urge you, if you are pregnant, and haven’t yet seen a pelvic floor physiotherapist, go see one (you can find one near you by visiting And if you’re a new mom and experience any of the issues mentioned above, or even if you haven’t experienced any of the above symptoms, it doesn’t mean you’re home free – get checked out, and make sure if you engage in any fitness classes, that they are safe for postpartum moms – meaning there is no high intensity training (ie: no bootcamps, no jumping, or running or jumping jacks, and definitely no crunches) and ensure that the focus is on re-training the core and pelvic floor. You can be sure of this if your trainer or instructor is Bellies Inc. Core Confidence certified like myself. Find out more about my postpartum Strong Mom classes here


Bio: Vendor Denise Chiriboga, aka The FitTritionist is a personal fitness trainer and registered holistic nutritionist specializing in everything fitness & nutrition for pre&postnatal moms. She’s the founder of Strong Mom fitness classes and takes great care in helping moms heal postpartum issues such as urinary incontinence, mummy tummy, and back pain with fitness, nutrition and functional movement. To find out more about Denise’s classes and get The Flat Belly After Baby Guide visit

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5 Steps to Decrease Allergies: A Naturopathic Approach

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

Allergies are on the rise in North America.  According to stats, 30% of adults and 40% of children are allergy sufferers.  According to The Asthma and Allergy Foundation of America, an “allergy” is an overreaction of the immune system to substances that usually cause no reaction in most individuals. So why are people reacting to substances like dander, creams, pollen, foods and mold?


Our immune system is tasked with the role of reacting to things that are life threatening-like a virus or bacteria. When the body is overloaded with poor food choices, stress, chemicals in the environment, products used on the skin, medications etc, the immune system can no longer keep in check what it had kept in check for so long. This is when I see patients in my office complaining that their allergies have worsened or a new rash has formed.

What to do if you have allergies-known or unknown.

1. Remove the Allergen. If you know what you are reacting to, then do your best to avoid exposure as best as you can. Allopathic allergy shots are created to help you become “desensitized” to the allergen. There are many side effects with this and it can be very time consuming. I offer an all natural Allergy Shot to help your immune system find balance.

If you do not know your allergens, then 1. See a Naturopath and get a Food Sensitivity Test to see if something you are eating is triggering a reaction and 2. See your Allergist to get tested for environmental allergies/medicines/chemicals.

2. Detoxify your Liver/Kidneys/Colon. All three of these organs help to eliminate waste from your body. If any organ is not performing it’s duty, then the build up of allergens and toxins can start to show symptoms like hives, rashes, runny nose, sore throat, puffy eyes, headaches, brain fog etc.

3. Clean up Your Diet: Eating fresh whole foods and eliminating sugar and processed foods is sure to help with your allergies. Ensure you get tested to see which foods are best for your immune system. Ensure you are drinking lots of water to clean out your system.

4. Supplementation with Fish oils, Vitamin C and Zinc can help modulate your immune system.

5. Manage Stress: This is super important! Most people do not know how much they are stressing their mind and body until hives appear or allergies worsen. Try to implement deep breathing, yoga, meditation, Reiki, Acupuncture or counselling for your stress.

For more from Dr. Jen Cisternino Naturopathic Doctor
and to book a free 15 min consult be sure to check her out online,
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Tasty Tuesdays ~ Listening, A Key Ingredient for Lunch

Guest Blog Written By: Jenny Arena from Fables and Focaccia


Listening, A Key Ingredient for Lunch

While Pinterest would have us believe that bonsai shaped broccoli, storm trooper sandwiches and apple roses are key when it comes to packing school lunches, I have found that the key ingredient, when it comes satisfying the two little stomachs that I pack meals for, is the act of listening.   Defined as, giving attention with the ear and attending closely for the purpose of hearing, it is this seemingly simply act, that can help you gain valuable insight and, make the completion of tasks (such as packing lunches), a whole lot easier. Yes, you read that right; the act of listening has taken a great deal of effort out of meal prep.

I learned this valuable lesson on the eve of my children’s very first day of school two years ago. I was ready to simply pack up leftovers from dinner and send them off on their merry way. Given that it was a pretty important first day though, I decided that before moving forward with my lunch plan, it might be a good idea to inquire, rather than assume. I felt it best to ask so that at least one component of their day would not be surprising or overwhelming for them (this was after all a brand new experience for all us). So I turned to my little ones and posed the question that has since been our evening ritual “what would you like mommy to pack for your lunch?”

BacktoSchoolJennyFunny enough one of my girls answered without hesitation asking for lasagne. While I love my daughters dearly I wasn’t prepared to pull and all-nighter creating an Italian casserole, so lasagne were a lunch box no-go. After explaining to them that mommy couldn’t get that particular lunch made I posed the question again. They pondered for a few minutes and then responded with the next, more feasible option. While I don’t recall the exact noon hour nosh they requested, I do recall that they each asked for something different (which has typically been the case since).

While you might think that given the choice, children will gravitate towards unhealthy options, but I have actually found the opposite to be true. Of course my girls will ask for cookies, bags of chips or juice boxes on occasion (they are kids after all), but for the most part, they make great choices and by involving them in the process, I empower them to make those choices.

So before running out to buy a bento box in which to compartmentalize googley-eyed oranges and critter shaped cucumbers (which admittedly yes I have done from time-to-time, heck even I like to pack a little pinspiration), try listening to what your children (and their taste buds) have to say. And by the way, since I did take the first day off school off, I had plenty of time to layer noodles and make the girls their lasagne to enjoy as a special dinner on their first day of school, and to pack for lunch the next day.

Here’s to a happy and healthy start, to a new school year. Buon Appetito!

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7 Habits of Highly Successful “Weight Losers”

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor


Are you struggling to lose weight? Do you often wonder why some people stay thin and want to know their secret? Here are 7 habits that are consistent with people who lose weight and keep it off.

  1. They do some form of exercise most days of the week.
  2. They eat breakfast.
  3. They have portion control
  4. They stick with basic, whole foods.
  5. They have a method to keep track of calories/nutrients.
  6. They deal with emotional eating issues.
  7. They have a support system in place.

How many habits are true for you?

If you are struggling with some of these habits and have picked up poor habits that are contributing to your weight gain, maybe it is time to face each bad habit and work to change them, ONE at a time.

For example: if skipping breakfast is a bad habit you have, then each day when you wake up, try to have something small to eat, such as a hard boiled egg, fruit, yogurt or oatmeal. You must do this for 21 days to break a bad habit and create a new one.

Do this until you can check off all 7 habits. This may take you 7 months long, but it is worth it because it is a permanent change.  Most people try to change too many things at once which can be very difficult and leads to failure and giving up.

Small steps and you are on your way to a healthier, fitter, happier YOU!

Reach out for help in creating habits that last.

Your Friendly Naturopath,
Dr. Jen

For more from Dr. Jen Cisternino Naturopathic Doctor
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7 Foods to Eat to Keep your Immune System Strong

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor


Cold and flu season is around the corner..dun dun dun (deep voice). We all hate it when we have work deadlines and functions and then we get hit with a cold or flu virus and have to stay in bed.  Alternatively, your child or loved one gets sick and you have to stay home and care for them.  Getting sick is never fun, not to mention no one really wants to be around you when you are contagious. The body tends to get sick when we are least expecting it or wanting it. Why? Because stress weakens our immune system.

Besides managing your stress, here are a few things you can eat to keep your immune system prepped. Try adding these foods into your diet to ward off the flu and cold virus.

Known to contain the active ingredient “allicin” which fights bacteria and infection. Try eating 2 raw cloves a day. Keep gum on hand or a toothbrush.

Chicken Soup:
An oldie but a goodie. Cysteine, an amino acid found in chicken has been shown to help the body ward off bacteria and viruses. The hot broth also helps to keep mucous thin, which helps with congestion or phlegm buildup where the bacteria can remain. Adding spices like garlic and onion can help enhance its immune boosting effects.

Probiotics or live active cultures found in yogurt contain the beneficial bacteria that help keep the intestinal tract free of bad bacteria. Try to enjoy yogurts that are not artificially sweetened with fruit and flavours.

Zinc deficiency has a large impact on the immune system. Zinc is found in high amounts in animal meat (eat organic). Zinc helps build white blood cells, which in turn help keep our immune system strong. Mild zinc deficiency can increase your risk of infection. You can also enjoy zinc rich oysters, fortified cereals and milk.

Oats and Barley:
These grains contain beta-glucan, a fibre which has antibacterial and antioxidant properties shown to help fight against the flu and cold virus. Try having one serving a day during the fall and winter months. Swap the white bread for this.

For centuries people have turned to mushrooms for immune protection. Mushrooms impact our white blood cells and enhance their activity against bacteria and viruses. Shitake and reishi mushrooms seem to have the most benefit. Add mushrooms to your pizza, pasta or salad.

The high content of Vitamin C in lemons can help keep the immune system strong. Vitamin C has shown to help decrease the length of time someone experiences symptoms of the cold or flu. Try adding lemon to your morning water or in your salad dressing.

For more immune help for yourself and your family, connect with me!

Ask me about the “Natural Flu Shot”. Safe for all ages including kids!

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The Gut/Skin Connection

Guest Blog Written By: Dr. Jen Cisternino Naturopathic Doctor

Recently, there has been a lot of  “buzz” around the connection between digestive health and skin health. More research is being conducted showing a promising link between the two. I am sure we have all experienced this relationship at some point in our life, if not at the current moment. For example, you overindulge in some fatty, greasy foods and to your surprise you break out in pimples OR you start eating more dairy and gluten and notice bloating and a skin rash. These are two occurrences of how food, digestion and skin can interrelate.

Let’s take a closer look at our skin.

Recently, there has been a lot of  “buzz” around the connection between digestive health and skin health. More research is being conducted showing a promising link between the two. I am sure we have all experienced this relationship at some point in our life, if not at the current moment. For example, you overindulge in some fatty, greasy foods and to your surprise you break out in pimples OR you start eating more dairy and gluten and notice bloating and a skin rash. These are two occurrences of how food, digestion and skin can interrelate.

Let’s take a closer look at our skin.

Functions of the Skin:

  • The body’s largest ORGAN
  • Seen as the “third” kidney
  • Responsible for eliminating a portion of the body’s toxic waste through sweating
  • Acts as a barrier
  • Responsible for absorption of sunlight which we use to manufacture Vitamin D
  • Helps prevent dehydration
  • Regulates our temperature

Besides the skin, there are other organs that help promote elimination of toxins and also the absorption of minerals.

Organs of elimination/absorption: 

  • Liver: Detoxification (phase 1 and 2)
  • Kidneys: Filter waste through urine
  • Colon: Waste through feces
  • Stomach/Intestines: Allows for digestion/absorption of minerals, vitamins, proteins, fats and sugars.

If any of these organs are malfunctioning, the skin will become affected. You may start to notice rashes, hives, ezcema, psoriasis, vitilitgo, rosacea etc.

So what is healthy digestion anyway?

  • 1-3 bowel movements daily
  • Absence of bloating and pain
  • Stool appears light brown, is “S” shaped, sinks, contains no blood or mucous
  • Good energy throughout the day
  • Absence of SKIN CONDITIONS

Some of the more common digestive issues I see in my office are:

  • GERD (gastroesophageal reflux disorder)
  • Hypochlorhydria
  • Ulcers
  • Celiac Disease
  • Intestinal Hyperpermeability “Leaky Gut Syndrome”
  • Irritable Bowel Syndrome (IBS)

Could you be suffering from any of these conditions? Let’s take a look at each condition in detail.

GERD Symptoms:

  • Heartburn post meal
  • Regurgitation
  • Feeling that food is stuck in the throat
  • Coughing, wheezing, hoarseness, chest pain

GERD can be worsened by certain foods: Alcohol, chocolate, coffee, fats, food allergies, mints (chewing gum), onions, sugar, spicy foods, tomatoes, citrus fruits, carbonated drinks

Drugs that can be the cause:

  • Beta blockers
  • Bronchodilators
  • Cigarettes
  • Aspirin


  • Get rid of possible food allergens
    • Gluten and dairy are the most common ones.
  • Try to eliminate known triggers
  • Weight loss and lifestyle changes
    • Don’t eat three hours before bed. Give yourself a chance to digest your food.
  • Deal with stress before you eat
    • Try a very simple technique that I call “Take Five.” Take five breaths before each meal.
  • Try specific supplements to help
    • Digestive enzymes, zinc carnosine, Magnesium, DGL.
  • Get tested for Food Sensitivities. It is easy and I do this in my office.
  • Test for H. Pylori• Check for abnormal bugs in your gut, bacterial overgrowth, yeast overgrowth, and parasites

ULCERS:  Signs and Symptoms:

  • Stomach Pain
  • Nausea
  • Vomiting
  • Belching, bloating, distension
  • Intolerance to fatty foods.
  • Heartburn
  • Chest discomfort
  • Anorexia
  • Weight loss
  • Dark blood in the stool (bleeding ulcer)


  • Definition: Deficiency or Absence of Stomach acid (HCL)

HCL is necessary to:

  • Protect the stomach against pathogens
  • Prevent fungal, bacterial overgrowth of intestine
  • Facilitate flow of bile and pancreatic enzymes
  • Enables proper absorption of protein and nutrients

Signs and Symptoms

  • A sense of fullness after eating
  • Bloating, belching, burning or flatulence immediately after meals
  • Indigestion, diarrhea or constipation
  • Dilated blood vessels in the cheeks and nose
  • Iron deficiency
  • Multiple mineral deficiencies
  • Itching around the rectum
  • Multiple food allergies
  • Nausea after taking supplements
  • Weak, peeling and cracked fingernails

SKIN CONDITIONS associated with Hypochlorhydria:

  • Eczema, psoriasis, rosacea, urticaria, vitiligo, acne

The only test available that can accurately determine if you have low minerals due to poor digestive function is HAIR MINERAL ANALYSIS. I conduct this test in my office.

CELIAC DISEASE:                

Gluten intolerance whereby ingestion of gluten causes chronic inflammation in the intestinal mucosa leading to flattening of intestinal villi

Signs and Symptoms:

  • Chronic Diarrhea
  • Flatulence, abdominal pain, bloating
  • Weight loss
  • Fatigue
  • Anemia
  • Osteopenia
  • Neurological symptoms
  • Stunted growth
  • Seizures
  • Bleeding disorders (due to lack of Vit K)


  • Definition: Also known as “Leaky Gut Syndrome”. Holes in the intestine which result in unwanted proteins and other molecules into the bloodstream.
  • Common causes are: NSAIDS, antibiotics, viral and bacterial infections of the stomach, chemotherapy, alcoholism, radiation, trauma, surgery

Signs and Symptoms

  • Abdominal pain
  • Chronic joint pain
  • Chronic muscle pain
  • Confusion
  • Fuzzy/foggy thinking
  • Gas
  • Indigestion
  • Mood swings
  • Nervousness
  • Poor immunity
  • Diarrhea
  • Poor memory
  • Constipation


  • Altered stool frequency (more than 3 bowel movements each day or less than 3 bowel movements each week)
  • Altered stool form (lumpy/hard/loose/watery)
  • Altered stool passage (straining, urgency, fecal incontinence or incomplete evacuation)
  • Passing of mucous


  • Dysbiosis: altered intestinal microflora
  • High sulphate diet (preservatives, dried fruits, shellfish, baked goods, white bread, alcoholic beverages, cows milk, cheese, eggs, meat, high protein diet (animal protein), high simple sugar/refined carbohydrate diet
  • Food allergies (IGG)
  • Antibiotic use
  • Psychological problems: sexual, physical, verbal abus

A note about FOOD ALLERGIES: 

  •  IgG food reactions are food sensitivities, rather than true anaphylactic (IgE mediated) food allergies.
  • IgG food reactions are delayed. They can occur hours to days after the food is consumed, which can make it hard to pin point the exact food.
  • Testing is the best way to determine your sensitivities.

Undetected Food Allergies can cause skin conditions such as:

  • Eczema
  • Acne
  • Psoriasis
  • Hives
  • Rash
  • Rosacea    

In summary, if you believe you have any of the above conditions, seek help from a health care practitioner. Naturopathic Doctors do a great job at treating the “root” cause of skin issues and optimizing digestive health. If you have any skin issues and you have not addressed your digestive function,  it is worth exploring. If you are interested in getting testing done, I offer both tests in my office. If you know someone that may be suffering and can benefit from this information, please share.

Feel free to reach out with any questions.

Healthy Mask For Glowing Skin: 

1 ½ avocado
½ cup plain organic yogurt
½ cup rolled oats
1 (400 iu) Vit E gel cap
½ squeezed lemon juice
¼ cucumber

If skin is dry add 1/4 cup olive oil
Apply 3-4 times a week for 20 minutes


For more from Dr. Jen Cisternino Naturopathic Doctor be sure to check
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It’s FUN for the whole FAMILY!


As a parent planning fun stuff for the family isn’t always easy, so when I hear about great local events happening I always jump on them and of course spread the word 😉 .

Next weekend (Saturday, May 2nd) the Our Rugrats Expo is happening at the Trios Sportsplex Event Venue (located at 601 Cityview Blvd in Vaughan from 10:00am to 5:00pm) and we couldn’t be more excited! This family friendly event is geared towards children of all ages, parents, grandparents and parents to be. The best part is that it’s FREE!

They have so many amazing things planned for the day and of course not just for the little ones but for us parents and the parents-to-be as well. New this year to the show is the Pretty Mamma and Dapper Dad Zone where parents and parents-to-be can go to get pampered and have some fun with businesses like Arboone, Stella & Dot, It Works!, Golf Lab, Barber’s Cave and more!

Another new and exciting addition this year are the FOOD TRUCKS! Now who doesn’t love food trucks 🙂 . Everything from an ice cream to Mini Donuts and of course famous BeaverTails which aside from their signature sweet and delish pastries they have yummy french fries and hot dogs perfect for lunch or great to just snack on.  All stuff that you and your little ones will love after you build up an appetite inside running around and visiting all the great interactive activities for kids like bouncy castles, Reptilia meet and greet with the reptiles and of of course the Legoland Discovery play area which is bigger and better this year.

The Our Rugrats Expo has all your favourite vendors under one roof. It’s definitely the place to be and you can guarantee the whole family will leave happy.

While you’re there don’t forget to visit some of our amazing Vendors like VarageSale, Splashville, Juice Plus – Health and Family Come First, Petite & Posh and Glama Gal Tween Spa.

So mark your calendar because you won’t want to miss out on all the action and fun at the Our Rugrats Expo on Saturday, May 2nd.

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Redefine your sweetness: decode your sugar cravings!

Guest Blog Written By: Silvia & Trisha from Redefine your balance
What could possibly be more annoying than constant cravings that veer you right off your well-intended eating plan? What if we told you that those cravings are more valuable than you think? Those incessant yearnings for powdered doughnuts or gooey hot fudge could possibly be the key to hitting the target on all your nutritional goals!

A sugar craving is probably one of the most common of all food cravings.  Sugar, or rather glucose, plays a huge role in feeding our cells.  But when our cells are starved of fuel we are left depleted of energy, foggy-brained, irritable, moody…and the sugar cravings develop.

So what is going on in our body during these sweet moments of yearning? We know sugar directly affects the hormone insulin, which has a cascading affect (directly and indirectly) on other hormones coursing through our bodies.  So, among other drivers of sugar cravings, a hormonal imbalance is a top reason we find ourselves emptying the candy bowl (again!).  Good news is that you can harness the power of the right foods to restore hormonal balance, regain energy and banish sweet cravings.

Do any of these scenarios sound familiar?

  • Out running a zillion errands and skipped lunch?  Going too long in between meals can result in low blood sugar levels, leaving our cells and energy reserves crying for fuel.  Tip: keep a baggie of nuts/seeds or a quality protein bar (low in sugars) in your purse or car for easy on-the-go snacking.
  • Polished off a glass of OJ with your morning bagel? Eating too many refined or simple sugars, and not enough protein, good fats and fibre, can lead to sugar highs, followed always by a blood-sugar crash leaving us super fatigued from our depleted energy reserves. Tip: always eat your carbohydrates with some protein and/or a healthy fat, especially earlier in the day to avoid sugar cravings later on. Try these breakfast options: whole grain toast with smashed avocado and sliced boiled eggs, or oatmeal with berries, coconut oil and nuts.
  • Coffee on an empty stomach? Due to a spike in adrenaline, caffeine causes our blood sugar, and, as a result, insulin, to rise, and then plummet. Tip: enjoy a few nuts, or high protein snack with your mid-morning espresso.

In addition to the tips above, to naturally quell your cravings over time, and give your body what it is truly yearning, we suggest incorporating as many of the power foods outlined below throughout the day. These power foods are chock-full of energy and mood-boosting, blood sugar balancing and hormone-stabilizing nutrients that aim to hit your nutritional target. The idea is not to eat something healthy when you crave something sinful. Rather, painlessly ‘crowd out’ the unhealthy options that are sabotaging the attainment of your health goals. And don’t forget your water! It can help lessen sugar cravings by flushing out the extra sugar in our bodies (excess sugar brings on cravings for more of the white stuff!).

Power foods to incorporate, each day:

  • Berries – blueberries, raspberries, strawberries, goji, acai and blackberries
  • Sweet fruits, especially those with pits and cores (as they are lower in natural sugars) –apples, pears, peaches, apricots and plums
  • Root vegetables – sweet potatoes, carrots, squash and beets
  • Other sweet vegetables – bell peppers and peas (frozen, fresh, sugar snap)
  • Unrefined sweeteners (in moderation) – coconut sugar, maple syrup, raw honey
  • Whole grains – brown rice, quinoa, steel-cut oats and amaranth
  • Warming spices – cinnamon, nutmeg and cloves
  • Legumes and beans – pinto and kidney beans, lentils
  • Additional protein at each meal/snack – eggs, poultry, fish/seafood, quality dairy, raw nuts/seeds, edamame

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Homemade Baby Formula Recipe – next to breast, this is best!

Guest Blog Written By: Tara from Edible Nourishment


When I had my son, I planned to breast feed as long as he wanted. I figured that would take me until he was at least 2 years old. How wrong was I when my feisty little guy started to wean at 6 months old.

I went on a mad search for the best quality formula I could find. I knew it would have to be organic and hoped the ingredients would be superior.  Unfortunately, that simply was not the case. My expensive organic formula still contained a lot of crappy ingredients in it. What was I going to do? I did A LOT of research and reading. I also questioned myself over and over again, “Who am I to make my own formula? I don’t know anyone who does this, will I screw things up?”

As the mother of my son, I should be able to know best what my son’s needs are. After a lot of contemplation, further research, and utilizing my TCM education I decided to move forward with making my own formula.

I decided to use goat milk because of how close it is to breast milk in nutritional composition. Plus, it tends to be better tolerated compared to other formulas. I based my recipe off of this amazing website: Mt. Capra Goat Milk Formula Recipe – Original

*The material appearing on EDIBLENOURISHMENT.COM is provided for informational purposes only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. Always consult your professional healthcare providers before beginning any new treatment. It is your responsibility to research the accuracy, completeness, and usefulness of all opinions, services and other information found on the site.*

GOAT MILK RECIPE 6-9 months old (yields 32 oz)

5 Tbsp – Mt. Capra Goat Milk Powder  (I purchase from

1 slightly heaping Tbsp – Organic Virgin Coconut Oil (I use Nutiva brand)

1 slightly heaping Tbsp – Organic Flax Oil 0r Organic Avocado Oil

3 Tbsp – Organic Maple Syrup (I use medium grade, not light, nor dark)

1/2 tsp – Organic Unsulfured Molasses

4 cups warm filtered water

2-3 droppers – Dr. Christopher’s Kid-e-Mins Glycerine Extract (whole food multi-vitamin)


I gave this ONCE per day, put into a bottle just prior to feeding

500 iu – Thorne Liquid Vitamin D (1 drop)

1 level scoop – Genestra HMF Natogen Probiotics

organic-homemade-baby-formula1. Place all ingredients into glass measuring cup (except Vit D & probiotics).
2. Heat filtered water in kettle, pour in, and whisk until well combined.
3. Pour into glass bottles. Store in fridge.

GOAT MILK RECIPE 9+ months old (yields 32 oz)

8 Tbsp – Mt. Capra Goat Milk Powder (I purchase from

1 slightly heaping Tbsp – Organic Virgin Coconut Oil (I use Nutiva brand)

1 slightly heaping Tbsp – Organic Flax Oil 0r Organic Avocado Oil

3 Tbsp – Organic Maple Syrup  (I use medium grade, not light, nor dark)

1/2 tsp – Organic Unsulfured Molasses

4 cups warm filtered water

3 droppers – Dr. Christopher’s Kid-e-Mins Glycerine Extract (whole food multi-vitamin)

optional: 1 tsp – Nutritional Yeast (I use this as a food source of Vit B12)


I gave this ONCE per day, put into a bottle just prior to feeding

500-1000 iu – Thorne Liquid Vitamin D (1-2 drops)

1/2 scoop – Genestra HMF Powder Probiotics

The recipe is easy and takes me about 3 minutes to make 1-2 days worth of bottles. I feel good knowing I’m giving him the best next to breast.

Now that my son is 14 months old, I still offer this homemade formula, except I’ve removed the maple syrup, as he eats a lot of solids now and doesn’t need to extra carbohydrates.

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