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Prenatal Nutrition in Saskatoon | Dietitian Support for Pregnancy & Beyond

Nourishing You and Your Baby: The Role of Nutrition During Pregnancy and Beyond

Thoughtful nutrition supports fertility, a healthy pregnancy, and recovery/postpartum (including breastfeeding). Focus on balanced meals (protein, healthy fats, fibre), key nutrients like folate, iron, omega-3s and calcium, safe fish choices, and consistent hydration. Prenatal vitamins are helpful for filling gaps. Julia provides individualized guidance before, during, and after pregnancy (in-person in Saskatoon & virtual).


Who This Is For

  • You’re planning a pregnancy and want to support fertility with food.
  • You’re pregnant and need practical ways to meet nutrient needs, manage symptoms, and feel your best.
  • You’re postpartum and/or breastfeeding and want support to rebuild nutrient stores and fuel recovery.

When To Get Help

  • You’re unsure how to meet iron, folate, calcium, vitamin D, or omega-3 needs.
  • You have nausea, food aversions, digestive issues, or low energy.
  • You want clarity on fish, caffeine, teas/supplements, or prenatal vitamins.
  • You prefer a personalized plan that fits your tastes, schedule, and budget.

Leafy greens, beans, and citrus segments—food sources of folate for preconception

Preparing Your Body for Pregnancy: Fertility Nutrition

Eating balanced meals with protein, healthy fats, and fibre can support hormone balance and regular cycles. Nutrients like folate (leafy greens, beans, citrus), iron (red meat, lentils, spinach), and omega-3s (fish, walnuts, chia) help prepare the body for conception and provide a strong start for baby.

 Fertility nutrition is individual. Some people need more support with iron, others with blood-sugar balance or digestive health. Personalized advice can help you focus on what matters most.

Calcium-rich yogurt bowl with almonds and berries

Building Strong Bones and Teeth

During pregnancy, your body provides the calcium and protein baby needs for bone and tooth development. Great sources include yogurt, milk, cheese, almonds, and tofu. Non-dairy options like fortified plant milks, leafy greens, and certain seeds can also help you meet needs.

If dairy isn’t your favorite, mix and match: tofu stir-fry + fortified plant milk in smoothies + leafy greens at meals.

 

 

Supporting Healthy Blood Production

Blood volume increases during pregnancy, so you’ll need extra iron and supportive nutrients. Foods such as red meat, chicken, turkey, lentils, beans, spinach, and fish can help.

Pair plant-based iron (beans, lentils, spinach) with vitamin C (citrus, bell peppers, berries) to enhance absorption and support energy.


Why Fish Matters

Fish provides protein, iron, and omega-3 fats that support baby’s brain development. The general guideline is about once per week, emphasizing lower-mercury choices such as salmon, trout, or sardines.

aked salmon with roasted vegetables—low-mercury fish choice for pregnancy

Preventing Neural Tube Defects

Folate is key for reducing the risk of neural tube defects. Alongside supplements, include green vegetables, beans, oranges, and lemons regularly. Some people benefit from methylated folate; personalized guidance can help determine what’s right for you.

Reusable water bottle with lemon slices—hydration during pregnancy.

Hydration Basics

Hydration supports amniotic fluid, increased blood volume, and may help with constipation and leg cramps. Aim for ~8–10 cups of fluids daily (water, milk, soups all count). Flavour water with fruit, cucumber, or a splash of 100% juice if plain water is tough.


What a Balanced Plate Looks LikeBalanced prenatal plate with vegetables, whole grains, and protein.

A simple visual guide for meals:

  • ½ plate fruits and vegetables (e.g., broccoli, carrots, apples, blueberries)
  • ¼ plate protein-rich foods (e.g., meat, beans, almonds)
  • ¼ plate grains (e.g., rice, pasta, bread)

Real life isn’t perfect. Nausea, cravings, and schedules happen. Flexible, individualized planning helps you keep nutrition practical.

Prenatal Vitamins: Why and How to Take Them

Prenatal vitamins are a helpful backup even with a nutrient-dense diet (folic acid/folate, iron, vitamin D, and more).
If your prenatal makes you feel unwell, try:

  • Taking it with food or before bed
  • Trying a gummy or liquid form (if recommended)
  • Discussing options to find a better fit


We know now of several things that can be problematic during pregnancy for the development of your baby What to Avoid or Limit

  • Alcohol and smoking: avoid during pregnancy
  • Caffeine: generally <200 mg/day (~one 12-oz coffee)
  • Certain fish: avoid shark, swordfish, and king mackerel due to mercury
  • Herbal teas/supplements: check safety in pregnancy

When in doubt, ask—professional guidance reduces stress and gives clarity.

 


How I Can Support You: Before, During, and After Pregnancy

Nutrition in this season isn’t “eating for two”—it’s fueling your body so you feel your best while giving baby the best start.

  • Before pregnancy: build a strong foundation for fertility
  • During pregnancy: navigate symptoms and cravings while meeting nutrient needs
  • After pregnancy: support healing, rebuild nutrient stores, and fuel breastfeeding

FAQs

How much caffeine is okay during pregnancy?
Generally, limit total caffeine to under 200 mg per day, which is roughly equivalent to one 12-oz coffee. Remember caffeine can also be found in tea, cola, energy drinks, and even chocolate!

Which fish are safe during pregnancy?
Choose lower-mercury fish such as salmon, trout, or sardines, aiming for about once per week. Avoid shark, swordfish, and king mackerel due to higher mercury levels.

Do I need a prenatal vitamin if I eat well?
Many people still benefit. Prenatals help cover folate, iron, vitamin D, and other nutrients that can be hard to meet every day through food alone. If your prenatal bothers your stomach, try taking it with food or at bedtime, or discuss alternate forms.

How can I get more iron without red meat?
Include lentils, beans, tofu, spinach, and pair them with vitamin C sources (citrus, bell peppers, berries) to improve absorption.

What if dairy doesn’t sit well with me?
Try fortified plant milks, tofu, leafy greens, nuts/seeds, and yogurts that fit your preferences. A personalized plan can make this easy and enjoyable.

Can I see a dietitian virtually?
Yes. Julia offers in-person care in Saskatoon (Evergreen) and virtual appointments, so you can access support wherever you are.

Final Thoughts

Every journey is unique. If you’re wondering how to put these pieces together for your routine, I’d love to help create a plan that feels realistic, nourishing, and empowering.

Ready to book? Schedule your initial appointment with Julia today!
Not sure if it’s a good fit? Book a 15-minute consultation call to see if Julia is right for you.

Julia Kelly

Julia Kelly – Dietitian with specific interest in prenatal nutrition, postnatal nutrition, and helping mothers to thrive

By Julia Kelly, Registered Dietitian (RD)

Educational information only. This content is not a substitute for medical advice. Please consult your healthcare provider (or our team) for guidance specific to you.

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Discover the Benefits of Cupping

Ancient Practice, Modern Relief

Cupping is a therapeutic technique that has stood the test of time—used for centuries to relieve pain, reduce tension, and promote healing. Today, cupping is offered by our trained Registered Massage Therapists at Warman Physio as a safe and effective way to support your body’s recovery and overall well-being. Discover the benefits of cupping below!

What Is Cupping?

Cupping involves placing specialized cups on the skin to create gentle suction. This suction lifts the skin and underlying tissues, increasing blood flow to the area. It’s often used alongside traditional massage to enhance results and target deeper layers of muscle tension.

At Warman Physio, our massage therapists use modern silicone cups in a controlled and therapeutic way. You may feel a pulling sensation during treatment, but it’s generally relaxing—and many clients find it deeply soothing.

Why Try Cupping?

Cupping offers a wide range of benefits. It can:

  • Reduce muscle tension and stiffness
  • Improve circulation and lymphatic drainage
  • Support recovery from injuries or overuse
  • Relieve chronic pain or headaches
  • Promote relaxation and reduce stress

Some people also experience improved mobility and a sense of physical lightness after a session. While temporary marks on the skin can occur, they’re not painful and typically fade within a few days.

When Is Cupping Right for You?

Cupping may be an excellent addition to your wellness routine if you’re dealing with chronic muscle tightness, athletic recovery, poor circulation, or stress-related tension. It’s a gentle, non-invasive technique that can be tailored to your needs and comfort level.

Curious about the benefits of cupping and whether it’s right for you? Book with one of our experienced Registered Massage Therapists at Warman Physio and discover how this time-tested practice can help your body feel better—naturally.

​Who does cupping?

At Warman Physio both Ashleigh McNary and Chelsea Porter provide cupping services to their clients. Since it is an adjunctive treatment option you can ask your therapist if they feel cupping could be a part of your treatment plan.

Ashleigh is currently available our of both the Warman and Evergreen* locations

Chelsea is available out of Warman

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When to See a Counsellor: Recognizing the Signs

Understanding when to see a counsellor is essential for maintaining your mental and emotional well-being. While everyone experiences stress and emotional challenges, certain signs can indicate that professional support may be beneficial.

Emotional and Behavioral Signs to Notice

Anxiety, physical aches and pains, and issues with concentration may indicate to you when to see a counsellorIf you’re struggling with persistent anxiety, sadness, or mood swings that don’t improve, it might be time to consider counselling. Feeling overwhelmed by everyday tasks, losing interest in activities you once enjoyed, or experiencing irritability are important emotional signals. Behavioral changes such as withdrawing from social situations, disruptions in sleep or eating patterns, or using substances to cope also point to when to see a counsellor.

Physical and Cognitive Symptoms

Physical symptoms like unexplained aches, frequent headaches, fatigue, or panic attacks can be linked to emotional distress. Difficulty concentrating, feeling worthless, or having intrusive thoughts further indicate when to see a counsellor. These signs often affect your ability to function well day-to-day.

Urgent Signs to Seek Immediate Help

Certain situations require prompt counselling support. If you have thoughts of self-harm or harming others, experience intense fear interfering with daily life, or struggle to cope with trauma or loss, it is crucial to reach out for help immediately.

Why Early Counselling Matters

Knowing when to see a counsellor can help prevent deeper mental health issues from developing. Early counselling offers a safe space to develop healthy coping strategies, improve communication, and build emotional resilience. It’s a proactive approach, not just a response to crisis, that can lead to greater balance and well-being.

If you’ve noticed these signs for two weeks or more, consider booking an appointment with Shireen Abedi or one of our caring therapists at Warman Physio at either clinic location. We’re here to support your journey to better mental health.

If you’re unsure where to start, Shireen Abedi offers compassionate, individualized counselling at Warman Physio’s Evergreen and Warman locations. She provides support for individuals of all ages navigating anxiety, stress, neurodivergence, trauma, and more.

Michelle Plummer is our counselling practicum placement, someone that you can trust is keen on the research, and provides counselling services at a discounted rate at both the Evergreen and Warman clinics to support clients. She is being supervised by Dawn Horner-Wilson who is a counsellor at the Warman clinic location.

You deserve support. Reach out today to take the first step toward emotional clarity and strength.

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Looking for an RMT Position in Saskatoon?

Discover the Culture, Community, and Support Behind Our Growing Clinics

Are you searching for an RMT position in Saskatoon where you can thrive in a supportive, client-focused environment? At Warman Physio, we’re more than just a multidisciplinary clinic — we’re a team that values collaboration, connection, and whole-person care. With one of our massage therapists transitioning out of a growing practice in our Evergreen Saskatoon location, we’re looking for the right person to join our vibrant community.

At Warman Physiotherapy & Wellness, we know that a great clinic is built on more than just beautiful treatment rooms and a full schedule (though we have those, too!). What truly sets us apart is the culture we’ve intentionally cultivated: one rooted in collaboration, compassion, and client-first care.

Whether you’re just launching your massage therapy career or feeling overwhelmed running your own practice, Warman Physio offers the stability, support, and flexibility to help you focus on what matters most — your clients.

Why Warman Physio is the Ideal RMT Position in Saskatoon

We’re a family-friendly, multidisciplinary clinic with a strong reputation for clinical excellence and compassionate care. Our Saskatoon location is growing quickly, and our supportive environment makes it easier for you to build a rewarding and sustainable career.

We pride ourselves on offering more than just a treatment room — we provide a culture where practitioners feel valued and empowered to do their best work.

A Supportive and Collaborative Team Culture

At Warman Physio, you’re not just renting a space — you’re joining a team. Our environment encourages peer mentorship, professional development, and interdisciplinary referrals. You’ll be working alongside physiotherapists, psychologists, and other allied healthcare providers who share your passion for improving client outcomes.

Focus on Client-Centered Care and Growth

We believe that excellent client care starts with a well-supported team. That’s why we handle the administrative work — so you can focus on treatment. Our team is here to help you grow your caseload in a low-pressure, high-trust atmosphere. Whether you’re passionate about sports rehab, chronic pain, perinatal care, or relaxation massage, we’ll help you find your niche.

Flexible Schedules and Administrative Support

This opportunity is currently focused on our Saskatoon clinic, with preference for daytime and evening availability. That said, we’re happy to accommodate schedules for the right fit.

You’ll enjoy:

  • Competitive independent contractor compensation

  • Administrative support for bookings, billing, and client communication

  • A beautiful, well-equipped treatment space

  • An established and growing client base

How to Apply for This RMT Position in Saskatoon

If you’re ready to join a dynamic, collaborative team that puts people first, we’d love to hear from you.

Reach out HERE to join our team. Play along and include the best way to make a peanut butter and jam sandwich when you do!

Warman Physiotherapy & Wellness
Client-centered. Team-driven. Community-rooted.

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Counselling for Neurodiverse Individuals and Families

Honouring Strengths, Supporting Authenticity

Neurodiversity is not something to be “fixed”—it is something to be understood, accepted, and supported. Whether you’re navigating life as a neurodivergent child, youth, or adult, or you’re a family member of someone who is, counselling can provide a powerful space for growth, connection, and self-understanding. At Warman Physiotherapy & Wellness, our therapist Shireen Abedi offers counselling for neurodiverse individuals and their families in both our Warman and Evergreen (Saskatoon) clinic locations.

What Is Neurodiversity?

Neurodiversity refers to the natural variation in how brains work. It includes conditions like autism, ADHD, dyslexia, and others. Each neurodivergent individual has unique strengths, needs, and ways of experiencing the world. Counselling for neurodiverse individuals is not about changing who they are—it’s about honouring their individuality and supporting them in leading fulfilling lives that reflect their values, preferences, and potential.

How Counselling Supports Neurodiverse Individuals

When working with a counsellor who understands neurodiversity, therapy becomes a space of empowerment and acceptance. Counselling can help neurodiverse children, teens, and adults in the following ways:

1. Emotional Support

Navigating a world that often misunderstands or underestimates neurodivergent individuals can be challenging. Therapy offers a safe space to explore emotions, manage stress, and work through anxiety, depression, or low self-esteem.

2. Improved Self-Understanding

By learning how their brain works and how neurodivergent traits shape their experiences, individuals can better understand themselves, build confidence, and develop a stronger sense of identity.

3. Coping Tools for Daily Life

Counselling provides practical strategies to help with:

  • Emotional regulation

  • Sensory sensitivities

  • Executive functioning (like organization and time management)

  • Adjusting to change and routine

 

4. Support with Social Skills and Communication

If desired, therapy can help individuals navigate social situations in ways that feel safe and authentic. This could mean building self-advocacy skills, developing clearer communication, or simply finding ways to feel more confident in relationships.

5. Promoting Self-Acceptance

Perhaps most importantly, counselling fosters a sense of self-compassion. It supports individuals in challenging internalized stigma, building a narrative of empowerment rather than limitation.

How Counselling Helps Families of Neurodivergent Individuals

Raising or living with a neurodivergent loved one can be both deeply rewarding and at times, complex. Counselling for neurodiverse individuals also includes support for families, helping parents, siblings, and caregivers better understand and navigate the unique needs of their family member.

Here’s how counselling can help families thrive:

1. Education and Perspective

Understanding the brain-based differences behind behaviours can transform frustration into empathy. Therapy helps families learn what neurodiversity really means and how to adapt support in ways that make a difference.

2. Enhanced Communication

Families often benefit from tools to improve everyday interactions. Counselling can help identify communication strategies that honour each member’s style and needs—reducing conflict and building connection.

3. Emotional Support for Parents and Caregivers

Caring for a neurodivergent family member can be emotionally taxing. Counselling provides a non-judgmental space for family members to process their own emotions, reduce burnout, and gain support.

4. Problem-Solving for Everyday Challenges

From school advocacy to supporting meltdowns, therapy offers practical coping strategies that help reduce overwhelm and promote a more peaceful home life.

5. Encouraging Independence and Advocacy

With support, families can learn to empower their loved one to express needs, make decisions, and build independence—all while feeling heard and supported.

Why Choose Warman Physio for Counselling?

At Warman Physiotherapy & Wellness, we understand that no two individuals—or families—are alike. That’s why we’re proud to offer neurodiversity-affirming counselling services with Shireen Abedi, a Registered Counselling Psychologist who works with children, youth, and adults at both our Warman and Evergreen (Saskatoon) locations. Shireen’s approach is rooted in compassion, collaboration, and the belief that every person deserves to be seen, heard, and supported in their own unique journey.

Book an Appointment Today

If you or a loved one could benefit from counselling for neurodiverse individuals, we invite you to connect with us. Whether you’re seeking individual therapy or family counselling, we’re here to help you explore your strengths, navigate challenges, and move forward with confidence.

Appointments are available in both Warman and Saskatoon (Evergreen). Reach out to Warman Physiotherapy & Wellness today to learn more!

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