Maternity Natural Health Tips


OK in Health's Maternity, Children, and Natural Family Care

This OK In Health Family page contains some general information:

  • Maternity & Children's Health Articles 
  • Maternity & Children's Support, Play Groups & Regular Events   
  • Parenting Health & Wellness Tips 
  • Maternity Health & Wellness Tips
  • Children's Health & Wellness Tips
  • OK's  Book Maternity & Children's Book Reviews


Maternity & Children's Health Articles
See our main article page and our OK's Parenting Tip Column with Maggie Reigh.

Maternity & Children's Groups & Regular Events

StoryTime at the Public Librarys
We invite all preschoolers to a new and exciting round of story time. Join us for great stories, felt board tales, songs, rhymes and fun with puppets! The following programs are available:
Baby Songs and Rhymes (for pre-walkers, infant - 15 months), Preschool Storytime (Ages 3-5), Bedtime Stories  (Ages 3 and up) and Toddlertime (16 months – 3 years). These programs are FREE, but we do ask that you register and confirm classes day and time.
For more information, or to register for StoryTime at the Public Library in branches,  Armstrong, Cherryville, Enderby, Falkland, Golden, Hedley,  Kaleden, Kelowna, Keremeos, Lake Country, Lumby, Mission, Naramata, North Shuswap, Okanagan Falls, Oliver, Osoyoos, Oyama, Peachland, Princeton, Revelstoke,  Rutland,  Salmon Arm, Sicamous,  Silver Creek,  South Shuswap, Summerland, Vernon, and Westbank. Visit website at

Baby Talk and Baby & Toddler Songs
Informal 2 hour weekly drop-in, support group for moms (parents) and new babies (up to 12 months). Various health topics ranging from nutritional requirements to infant massage to safety and childhood illness. Baby Talk is an informative, social outing for new parents, their babies and toddlers. Come and socialize with other new parents while gaining information and resources for you and your family. Cost: Free. Contact your local health center.

Join Us in the Sandbox!
The Sandbox Project invites parents and caregivers with children six years of age or less to join us for FREE drop-in play programs in your neighbourhood. Family resource programs offer central places that bring parents, caregivers, and children together to strengthen parenting, promote social networking, reduce isolation, and promote community cohesion.  They are grounded in the belief that consistent positive parenting practises and secure, healthy parent-child relationships are essential to all aspects of healthy child development. United Way's Website
Cost: Free. - To find a FREE program near you call: Kelowna Child Care Society for programs in Kelowna at 250-762-3536. The Bridge Youth & Family Services for programs in Kelowna, West Kelowna & Peachland at 250-763-0456. Westbank First Nation Community Services for Aboriginal programs in Westbank at 250-768-0227. Okanagan Boys & Girls Clubs for programs in Lake Country at 250-766-5277 and West Kelowna at 250-768-3049


South Okanagan 

Parent and Children Groups

Penticton Parents and Tots - 

Come enjoy the free coffee, great moms and dads chat and watch the kids play and have lots of fun. In the winter, we have the large gym for kids to run around and play in and in the Summer, we all meet up at the Beach. Contact Janet Morgan. No cost, no agenda.


Central Okanagan Parent and Children Groups

Kelowna Parent and Tot Playtime (250) 762-3914


North Okanagan Parent and Children Groups

Cherryville Parents & Tots Group -  250 547-8866
Armstrong Common Ground - 250 546-3465
Falkland Play & Learn - 250 379 2320
Whitevalley Good Times Together at Whitevalley Community Hall.
Vernon Hot Lunch Program for families of young children (0-6yrs) 250 542-7578


Interior B.C.

Pregnancy Outreach Program - ongoing
3772-C 1st Ave. Smithers Info- 250-847-9477.
All services are free of charge and confidential

Mother Goose Program, 
Newborns to 18 months,
and 18 mth- 36mth Programs.
Smithers Public Library, 3817 Alfred Ave Info - 250-847-3043
Group Experience for parents and caregivers and their children. Learning rhymes, songs & stories to share together.


Healthy Recipes  -  See our recipe section


Parenting Health & Wellness Tips

The OK In Health recommend you check out any health Tips with your Naturopath or Doctor and we our not responsible for any information provided on this page or any OK In Health web site page.


According to the American Red Cross, the food items most frequently associated with choking include: hot dogs, grapes, peanuts and hard candy. Here are some tips to help prevent choking: If you tend to eat fast, slow down when eating. Enjoy one bite at a time, chew well, and clear your mouth before taking a second bite! Also, avoid laughing and talking during chewing and swallowing.

Dieticians recommend eating something for breakfast each day. If you normally skip this meal, consider trying to eat breakfast at least 3 days next week. Quick and healthy choices include dry whole grain cereal, dried or fresh fruit, whole wheat toast lightly spread with peanut butter, low fat yogurt, soy milk, a small piece of cheese, or oatmeal. It is not necessary to eat a lot of volume or a lot of fat, but eating something for breakfast can help maintain better energy during the morning hours.

Jogging Strollers
According to fitness experts, if you intend to purchase a jogging stroller, look for a locking brake, sweat-proof grip material, and a waist strap to prevent it from rolling away. It's also a good idea to take it on a test run (without your baby).


Kids and Second Hand Smoke
Researchers now think that second hand smoke plays a role in some children's development of bronchitis, asthma, and middle ear infections. If you smoke, you can still protect your kids. Don't smoke at home, in a closed vehicle, or in their presence.

If you are interested in adding flax to your diet, nutrition experts recommend using flax seeds rather than flax oil. This allows the seeds to contribute additional benefits from the fiber and healthy chemicals they contain. Flax seeds must be ground in order to release these healthful chemicals. Look for flax seeds in your local supermarket or area health food store. You can grind them just prior to a meal and sprinkle on top of salads, pasta dishes, or cereals.

Peanut Butter Myths
Is peanut butter bad for you? While a typical serving (2 tablespoons) does contain almost one-fourth of our daily fat needs, it is also a good source of protein and fiber. Most of the fat in peanut butter is unsaturated. It contains no dietary cholesterol. Eaten in moderation, peanut butter is a healthy alternative for many people. Look for non-hydrogenated oil products.

Teens Tippling Soda
Moving from childhood to their teens, girls often decrease the amount of calcium rich milk they drink and increase the amount of soda. This can be unfortunate. The teen years are a critical period for using calcium to accumulate peak bone mass, perhaps limiting their risk for future osteoporosis. So ladies, go easy on the sodas. Consume plenty of calcium rich low-fat/non-fat milk, dairy products or try Almond milk.

Folate is a B vitamin found in foods such as spinach, orange juice, strawberries, kidney beans and chickpeas. An adequate intake (400 micrograms age 14 and up; 600 if pregnant) helps prevent birth defects during the first few weeks of pregnancy. In addition, folate helps red blood cells develop. To increase your intake of folate and other nutrients for good health, strive to consume five fruits and vegetables each day, including those listed above.

There are many great reasons to breastfeed, if you are able to do so:
1. Mother's milk is the perfect nutritional food for newborns; your baby receives important nutrients from you.
2. Breastfeeding promotes a strong bond between mother and baby.
3. Breastfed babies have fewer serious infections of the ear and chest, and have fewer allergies.
4. Women who breastfeed have a decreased risk of breast and ovarian cancer.
5. Breastfeeding causes the release of hormones that help the mother's body to lose weight more easily.
6. Children who were breast fed show a higher IQ than those given formula.
7. Being breastfed during infancy may reduce the risk of obesity in children up to age 6.
8. Breastfeeding helps to reduce the risk of asthma and eczema, particularly in cases where there is a family history.
9. Breastfeeding can save a family more than $2500 a year in formula costs.
10. Breastfeeding contributes to your baby's emotional and social development.
11. Breast milk provides a great balance of nutrients and antibodies for your baby.
12. Breastfeeding is environmentally friendly.


Maternity Health & Wellness Tips

Morning Sickness Pregnancy signals a sudden change in your hormonal balance, which can lead to morning sickness. Eating a number of small meals that are high in complex carbohydrates (potatoes, pasta, rice, whole wheat breads and whole grain cereals) and low in fat seems to reduce nausea. Remember that fried foods and fatty meat tend to make nausea worse. Also keep stress to a minimum. Some women find relief with herbs. Susan S. Weed, author of The Wise Woman Herbal for the Childbearing Years, suggests the following herbal remedies: do Sip raspberry, anise or fennel tea each morning. Take two ginger capsules or a quarter teaspoon powdered gingerroot mixed into a cup of water.
Fatigue  The hormonal adjustments and other changes in the body that occur during pregnancy can also lead to fatigue, especially during the first and last few months. An hour or two of additional rest each day is one obvious remedy. Activities such as brisk walking, swimming and biking also fight fatigue.
Constipation and Hemorrhoids Hormonal influences can trigger constipation, and this often exacerbates hemorrhoid problems-a common discomfort during pregnancy. Exercise and a diet high in fiber can help. See your local health store for a homepathic cream with witch hazel  for hemorrhoids
Backache As the body's center of gravity shifts with the progression of pregnancy, many women experience back pain and other muscular aches. Yoga can provide relief, and more and more health clubs and yoga centers are offering classes designed for pregnant women. Check with health clubs, community centers and yoga centers for classes in your area.
Leg swelling, cramps, and varicose veins During pregnancy the legs often swell and cramp. In addition, increases in blood volume can lead to varicose veins. A massage focusing on the legs and feet helps increase circulation and recharges muscles weary from carrying extra weight.
* To ensure a healthy baby:
o Get proper prenatal care.
o Avoid caffeine and all alcoholic beverages during pregnancy.
o Don't smoke or use drugs.
o Take care of yourself by eating right, keeping stress low and sleeping well.


Children Health & Wellness Tips

Furniture Hospital emergency rooms treat 8,000 to 10,000 people each year for injuries related to furniture that tips over. Children receive the majority of these injuries. Keep your family safe. Make sure that heavy televisions are close to the floor or set far back into the furniture on which they sit. Use braces or anchors to secure furniture to walls. Keep watch for climbing children.

Kayaking for Fun and Fitness Going camping this summer? Consider renting a kayak at the lake or beach for family fun and fitness. Whether you're rowing solo or tandem, you can burn over 300 calories per hour while enjoying a beautiful summer day. Don't forget the life vaccinations risks jacket.
Childhood Obesity

Is increasingly prevalent in children all over the world. Obesity was top of the agenda in the new White Paper on public health, with a drive to ensure that children have the healthiest possible start and that advertising, promotion and sponsorship of unhealthy food and drinks are better controlled. Over the past 10 years obesity has become the most common disorder of metabolism in childhood. 700,000 children  are obese and 1.8 million, 2 to 15 year olds are classed as overweight. Many overweight children become overweight adults – a 40-70 % chance. The consequences of childhood obesity are: insulin resistance and glucose intolerance (type 2 Diabetes), gynaecological and respiratory disorders (asthma) and psychological complications. On top of the medical consequences, overweight and obese children are also the targets for bullying and generally have a low self-esteem.

The causes of childhood obesity are even more complicated than adult obesity. Genetic and endocrine (hormonal) conditions are rarely detected and highly unlikely of being the cause.

The environmental causes- the great majority of children have ‘simple’ obesity resulting from excess of energy intake versus energy expenditure over a long period of time. There is an abundance of palatable, convenient, energy-dense food. These empty calorie foods are high in fat and sugar. Studies suggest that the total calorie intake of children has not changed significantly for a number of years, proving that the other main cause of obesity is the lack of physical activity. Half of boys and two thirds of girls between 7–16yrs fail to do the hour exercise a day, as recommended by the World Health Organization.

Obesity often runs in families, if parents are obese it doubles the risk of adult obesity among both obese and non-obese children less than 10 years of age. Despite all the warnings our children are becoming more overweight by the year. If we as adults struggle to lose weight, how can we expect children to overcome this problem?

There are only a few weight-loss programmes for obese children. We know fad diets are not appropriate for growing children. Prevention is always better than cure. Let us hope that the increased awareness, all the different initiatives, policies and guidelines lead to a healthier youth. Children should be allowed to be children, eating sweets, chocolates and crisps are perfectly normal when eaten as part of a healthy diet. A healthy diet, plenty of physical activity and good parental support is essential. A diet based on these high calorie snacks, processed foods and plenty of ready-made meals will never be acceptable.


OK's  Book Maternity & Children's Book Reviews

See our Book and DVD page


Birth Day -  This video, I believes it should be required viewing by all professionals who work with birthing women. It shows a woman who chooses to give birth at home, in water, surrounded by her family and loved ones, moving and responding to her body's cues and being in charge of her own ecstatic birthing experience. She needs no assistance or interventions, and has a natural, drug free, vaginal birth. This video is a gorgeous example of a woman and her entire family being empowered by their "Birth Day". This video also speaks to how the intimate and knowing bond between a husband and wife can have a huge impact on the successful outcome of labor, delivery, and post-partum experience. It is a clear example of what birth can be if it is treated as a celebration, instead of as a sickness, or a medical event.'
Women's Bodies, Women's Wisdom By Dr. Christine Northrup (maternity to menopause)
Ina May's Guide to Childbirth takes the fear out of childbirth by restoring women’s faith in their own natural power to give birth with more ease, less pain, and less medical intervention.
Birthing from Within: An Extra-Ordinary Guide to Childbirth Preparation by: Pam England, Rob Horowitz
Babies, breastfeeding, and bonding by: Ina May Gaskin
The Natural Pregnancy Book: Herbs, Nutrition and Other Holistic Choices by: Aviva Jill Rommenviro toys


Your Vital Child By Mark and Angela Stengler, NDs
Hold On To Your Kids by Gordon Neufeld, PhD. and Gabor Mate, M.D.
Incredible You!: 10 Ways to Help Your Kids Greatness Shine Through by Wayne Dyer
Mother-Daughter Wisdom: Creating a Legacy of Physical and Emotional Health by: Christiane Northrup


Kitchen Cosmetic by  Jan Norn

See our Book and DVD page

The OK In Health recommend you check out any health tips with your Naturopath or Doctor and we our not responsible for any information provided on this page or any OK In Health web site page.

Connect with Us
facebook    twitter

Ancient Ireland Tour 2023 with Nancy Rebecca and Maria O'Farrell Carr

Wellness Tip
Fat Content Can Be Misleading
When you see a product in the grocery store labeled 98% fat free, don't be fooled. According to the Food & Drug Administration, that percentage refers to the percentage of fat by weight, not by calories. For example, a slice of 89% fat free deli meat means that only 11% of the weight of the product is fat. Although this sounds low, over 50% of the calories may come from fat -- making it a high-fat choice as far as your body is concerned! When selecting low fat foods, ignore the advertising hype; look for grams of fat or the percent Daily Value for fat on the nutrition label.

Ancient Ireland Tour 2023 with Nancy Rebecca and Maria O'Farrell Carr

Wellness Directory
Ancient Ireland Tour 2023 with Nancy Rebecca and Maria O'Farrell Carr

Ancient Ireland Tour 2023 with Nancy Rebecca and Maria O'Farrell Carr

New Year, New You - Behaviour Change Tips
The new year is often seen as a time of renewal. The practice of making resolutions dates back to the time of ancient Babylonians. While many people make resolutions, only 10 percent of people are able to sustain a change after a few months. Why are the majority unsuccessful? One pitfall is setting up too many resolutions. People also fail because of what is called the false hope syndrome which means they have...
Full Article

Ancient Ireland Tour 2023 with Nancy Rebecca and Maria O'Farrell Carr

BRUSSELS SPROUTS GRATIN (Gluten Free / 3 points)
Category: Side Dishes
Description: Brussels Sprouts Gratin are the perfect Holiday side dish! The brussels sprouts are roasted until crisp, then topped with a light cheese sauce made with Gruyere and Parmesan, and baked until brown and bubbling. If you are as obsessed with brussels sprouts as I am, you’ll love these.
This recipe can be made the night before and heated on the day.
Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.
Plant phytonutrients found in Brussels sprouts enhance the activity of the body's natural defense systems to protect against disease, including cancer.
Full Recipe

Ancient Ireland Tour 2023 with Nancy Rebecca and Maria O'Farrell Carr