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Whilst we have already gotten underway in May, it

Whilst we have already gotten underway in May, it is not too late to set some goals for the month! No matter how big or how small your goals are, it is great to have something to aim for and challenge yourself in.💟⁠
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My 3 goals for May include:⁠
1. ⁠Exercising 4 times a week⁠
2. ⁠Writing in my praise journal once a week⁠
3.⁠ Marie Kondo decluttering!⁠
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What are your goals for this month?⁠
If you wish, share them in the comments below! Let’s motivate each other!!

🍉 5 ways to incorporate BALANCED eating into yo

🍉 5 ways to incorporate BALANCED eating into your day are below!⁠
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1. Move away from short-term FAD diets and restrictive eating: Remember, your diet should be a lifestyle and sustainable! Leave that new diet craze and anything that restricts or causes you to remove nutrient-rich foods and food groups from your plate!⁠
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2. Get excited about food! Food is a powerful fuel source that will support your body and mind. It also brings us so much happiness & tastes so damn good.⁠
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3. Listen to your hunger cues: Eat when you are hungry… stop when you are full! Intuitive eating is so important. Trust the signals your body is telling you!⁠
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4. Be mindful of your words around food: Let’s take away the “good” and “bad” labels that certain foods have. This often makes us restrict the bad foods or make us feel guilty when we have more of these than we “should”.⁠
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5. Keep eating your favourite foods: Life’s too short to not eat the cake. Be sure to keep eating and enjoying your favourite foods in moderation. Be mindful when eating these, sit down, eat slowly and enjoy every mouthful!🥣

🥚 Is egg consumption a risk for your health?⁠

🥚 Is egg consumption a risk for your health?⁠
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⭐ A 12-week randomized controlled trial was undertaken in Australia to compare the effects of consuming varying amounts of eggs per week (2, 7, and 12), during the autumn-winter months. The main aim was to investigate if this had any effect on blood lipids, as there have been some concerns that eggs might increase the risk of cardiovascular disease. This trial was also done to investigate if there is an effect on vitamin D levels when increasing egg consumption.⁠
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Let’s see what the key findings are below!⬇️⁠
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- Vitamin D deficiency is a common problem in Australia, with 20% of Aussie adults aged over 25years to be reported deficient. Young adults aged 25-34 years are at the greatest risk of being deficient, especially during the winter months, which decrease levels by 25-30%!⁠
- Consuming 7 eggs per week for 12 weeks, which is in line with the current dietary guidelines of up to 7 eggs per week, was safe, acceptable, and effective for reducing the wintertime decrease in vitamin D levels.⁠
- Consuming either 7 or 12 eggs per week did not adversely influence body weight or blood lipid concentration.⁠
- Although not related to the objective of the study, consumption of 12 eggs per week was effective for increasing protein intake.⁠
- This study indicated that consuming at least 7 eggs per week should be considered an important dietary approach to help optimize vitamin D status during the winter months.

❔ Have you ever wondered how breastfeeding affec

❔ Have you ever wondered how breastfeeding affects your appetite? Well here is some info touching on it below!⬇️⁠
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- Breastfeeding burns between 500-700 calories per day, so it’s no wonder why that appetite increases and you feel more exhausted throughout the day!⁠
- It’s not just your energy requirements that are greater when breastfeeding, but also your hormones play a huge role too! Prolactin (the hormone which stimulates your breasts to produce milk) plays a significant role in increasing your appetite.⁠
- If you are lacking on sleep – this is also likely to cause your body to produce more of the stress hormone cortisol, which also increases your appetite.⁠
- Your blood sugar levels fluctuate every time that you breastfeed, so much that diabetic mothers may need up to 25% less insulin when breastfeeding. These fluctuations in your blood sugar levels may leave you hungry and craving sugary foods.⁠
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⭐ Did/do you notice a change in your appetite once you started breastfeeding?

🐟 Iodine is a nutrient of public health concern

🐟 Iodine is a nutrient of public health concern amongst pregnant women! This nutrient is critical for thyroid health, which impacts fetal brain and bone development. Iodine requirements increase during pregnancy to ensure your baby is taking some of their supply too!⁠
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Iodine is not common in many foods, hence why supplementation is recommended. However, you can still find it in the following foods, and is beneficial to get iodine from dietary sources as well as supplementing.⁠
- Iodized salt 🧂⁠
- Seaweed 🥗⁠
- Prawns and fish such as cod and tuna 🍤⁠
- Dairy products like milk, yoghurt and cheese 🧀

Some recovery tips below shared by @moomysmilk 💟⁠
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Wound Support: Place a pillow over your incision and apply pressure. You can use this for support when you cough, laugh, sneeze or move from a seated to standing position.⁠
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Scar massage: Begin scar massage 6 weeks after surgery, as long as your incision is well healed.⁠
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Skin stretching:⁠
• Place fingers 2-3 inches from scar⁠
• Stretch the skin by moving your fingers up and down around the entire scar.⁠
• Repeat and stretch side-to-side and clockwise/counter clockwise.⁠
• Massage completely around the scar repeating each movement 5-10 times.⁠
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Direct massage: ⁠
• Place 2-3 fingers together slightly arched on the edge of your scar.⁠
• Stretch the scar by pushing fingers half an inch in one direction. Hold stretch for 10-15 seconds and repeat stretching in the opposite direction.⁠
• Move along the scar every half an inch - inch and repeat over the entire length of the scar (stretching up/down side/side and diagonal)⁠
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Binder: A binder is designed to help increase comfort levels. They provide external support to your abdominal muscles and the surgical Incision.⁠
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Hydration: Aim for 8 glasses of water a day, and eat lots of fibre⁠
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Stool softener: The last thing anyone wants to be after birth is constipated. You may need stool softeners to help move things along.⁠
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Walking: Lack of movement creates stiffness that can turn into soreness and pain. Light walks will keep your muscles and joints loose.⁠
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Warning signs: Heavy bleeding from vagina, fever higher than 38 C, chills, constipation that lasts more than 3 days, nausea or vomiting, or both, redness, warmth, or drainage at your incision, or severe pain.⁠
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What has been your experience with a c-section? Which tip helped you the most? Comment below⬇️

BABY AND TODDLER NUTRITION TIPS🥦👶🏽⁠ ⁠

BABY AND TODDLER NUTRITION TIPS🥦👶🏽⁠
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Welcoming a new little person into your life is exciting, but it also opens a whole new world of challenges that you haven’t faced before. Almost every day brings a new problem to solve or situation to navigate. It’s easy to get inundated with opinions, forums, and websites that just don’t work for you.⁠
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Above are some simple tips and tricks that can improve the nutrition of your baby and/or toddler. If you are in need more specialised information, don’t hesitate to get in contact with me or book in for your FREE 20 min discovery call, link in bio!

Chocolate & breastfeeding… what’s the correlat

Chocolate & breastfeeding… what’s the correlation?🍫⁠

Mums often receive advice that chocolate can lead to an irritable and fussy baby, but is this true? Let’s look at the science behind it.⁠
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For most, the answer is no! Chocolate naturally contains caffeine as it has theobromine, a stimulant. So in theory, this could cause your baby to be wakeful and irritable. But not all chocolate contains the same amount, with white chocolate containing none, dark having the highest amount present and milk somewhere in between!⁠
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The limit on chocolate while nursing is due to theobromine, the caffeine-like stimulant. Breastfeeding mothers can safely consume up to 300mg of caffeine or similar stimulants, such as theobromine, per day. One gram of processed milk chocolate has about 2.4mg of theobromine. For reference, a small snickers bar contains about 50-60mg of theobromine.⁠
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Therefore, it is safe to consume chocolate while breastfeeding (in moderate amounts). There is no point spending all day worrying about the effect a small treat may have on your little one, when in reality you probably won’t notice a difference in your baby from a few bites of chocolate.

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