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Pelvic Floor

Breastfeeding

Perinatal Mental Health

Baby Sleep

Nutrition

Childbirth Practices

Pregnancy brain is real… but why does it happen?

Pregnancy brain is real… but why does it happen? 🤔

If you’re forgetting why you walked into a room or putting the milk in the cupboard instead of the fridge, you’re not alone!

Here’s what’s going on:

🌀 Hormonal changes – Rising progesterone and estrogen can make your brain feel foggy and sluggish.

😴 Poor sleep – Poor sleep and pregnancy fatigue can make it harder to focus and remember things..

💉 Increased blood volume – With more blood going to baby, your brain gets less oxygen, which can leave you feeling spaced out.

🥑 Nutrient shifts – Key nutrients like DHA, iron, and choline are going straight to baby, which can leave you feeling a little drained.

🤯 Mental overload – From planning for birth to prepping for postpartum, your brain is juggling a lot right now.

The good news?

There are ways to clear the fog
and support your brain!

✅ Prioritising sleep—even short naps—can make a big difference in how you feel.

✅ Fueling up with brain-supporting foods like eggs, salmon, walnuts, and spinach helps replenish key nutrients your baby is using.

✅ And don’t forget to stay hydrated—dehydration can make brain fog even worse.

Taking care of yourself now will help you feel more focused and energised as your body continues to do the incredible work of growing a baby!

Pregnancy brain is normal, but small tweaks can make a big difference!

Save this for later or DM me for personalised support. 💛

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

Feeling extra thirsty during pregnancy? Your bod

Feeling extra thirsty during pregnancy?

Your body is working overtime to grow a tiny human, and staying hydrated is a must to keep you (and baby) feeling good! 💦

✨ Why it matters:

🫗 Your body needs 50% more blood for baby’s growth, and water keeps things moving.

🫗 Amniotic fluid cushions and regulates temperature. Stay hydrated to keep levels up!

🫗 Drinking more helps prevent puffiness in your hands and feet.

🫗 Keeps digestion smooth and flushes out bacteria.

🫗 Pregnancy makes you heat up faster—water helps cool you down!

But how do you know if you’re drinking enough? Your body will give you clues! 💡

Dark yellow urine, headaches, dizziness, dry skin, and chapped lips can all be signs that you need to up your water intake.

Feeling extra exhausted or dealing with frequent UTIs could also be signs of dehydration.

Aim for at least 9 cups (2.3L) per day—even more if it’s hot or you’re active.

A simple way to check? Pale urine means you're hydrated, dark urine means it's time to drink up!

🌟 Bonus tip: Coconut water & herbal teas help boost hydration without added sugar.

Hydration = happier pregnancy & smoother recovery!

💛 Save this for later & comment "LABOUR" or DM me for the Getting Ready for Labour Masterclass link!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

Pregnancy insomnia? Yeah, it’s a thing. 😖😖

Pregnancy insomnia? Yeah, it’s a thing. 😖😖

If you’re in your third trimester and struggling to fall (or stay) asleep, you’re not alone—between baby kicks, back pain, and just feeling huge, getting rest can feel impossible. 😵‍💫

A few things that might help:

🛏️ Pregnancy pillows – The ultimate sleep sidekick! They help support your belly, back, and hips so you’re not waking up sore and uncomfortable every hour.

🌿 Lavender drops on your pillow – A few drops of lavender oil can do wonders for relaxation. Think of it as a little nighttime ritual to help you unwind.

🦵 Magnesium for leg cramps – Nothing ruins sleep faster than those sudden, painful spasms!

🍽️ Watch what you eat at night – Spicy or heavy foods can lead to reflux, making sleep even harder.

Save this for later & tag a fellow sleep-deprived mama-to-be! 💤

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

Feeling exhausted all the time? 😴 Not sure if

Feeling exhausted all the time? 😴

Not sure if you’re eating enough? 🍽️

Or maybe you’ve been diagnosed with gestational diabetes and feel overwhelmed? 🤯

Pregnancy is a whirlwind of changes, and what you eat plays a huge role in how you feel and how your baby grows.

But figuring it all out on your own? That’s a lot.

Swipe 👉 to see 3 key signs it might be time to get expert support from a dietitian during pregnancy.

Because sometimes, a little guidance can make all the difference in your energy level, weight gain, and overall well-being💛.

If this sounds like you, comment or DM “LABOUR” for the link to my Getting Ready for Labour Masterclass—where you’ll learn how to nourish your body now for a smoother pregnancy, birth, and postpartum recovery. 💡

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

What if I told you that what you eat during pregna

What if I told you that what you eat during pregnancy could boost your baby’s brainpower? 🤯

Here are five must-have superfoods to include in your pregnancy diet 👇

🐟 Salmon – Packed with DHA, an essential omega-3 that plays a key role in baby’s brain and eye development. Aim for 2–3 servings of low-mercury fish per week!

🍳 Eggs – One of the best sources of choline, which plays a big role in memory and learning. Plus, they’re quick, versatile, and an easy way to get a nutrient boost—scrambled, boiled, or in an omelette!

🥬 Spinach – Leafy greens like spinach provide iron and folate, helping oxygen flow to the baby’s brain. If you’re not a fan of salads, blend some into a smoothie or stir it into soups for a nutrient-packed meal!

🌰 Walnuts –A crunchy, plant-based snack rich in omega-3s that help brain cells grow and function. Toss them into yoghurt, oatmeal, or trail mix for an easy brain-boosting bite.

🥣 Lentils – Loaded with protein, iron, and folate, all essential for neural development. They also help keep energy levels stable, making them a great addition to soups, curries, or salads!

What you eat now helps lay the foundation for your baby’s future brainpower! 🍽️✨ Which of these are already on your plate?

Let me know in the comments! ⬇️

📌 Save this for later & tag a mama-to-be who needs this!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

Want a peek inside my grocery cart? 👆 Between

Want a peek inside my grocery cart? 👆

Between growing a baby, nourishing yourself, and maybe even breastfeeding—your body is doing A LOT. Having the right foods on hand makes life sooo much easier (and keeps those last-minute grocery runs to a minimum).

These are my go-to staples that keep me feeling good and fueled:

✔️ Protein for energy, muscle repair & milk supply

✔️ Healthy fats for hormone balance & baby’s brain development

✔️ Fibre & whole grains for digestion and steady energy

✔️ Antioxidant and Vit C rich foods for healing - think a rainbow colour of fruits and vegetables

✔️ Hydration essentials to keep you feeling your best

Because let’s be real—when you’re this busy, you don’t have time to wonder what should I be eating?

👉 Swipe for the full list & save this for your next shop!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

🍫🥜 A sweet treat that won’t spike your blo

🍫🥜 A sweet treat that won’t spike your blood sugar—perfect for pregnancy and gestational diabetes!

Craving something chocolatey but want to keep your blood sugar steady? These no-bake bites are packed with protein, fibre, and healthy fats to satisfy your sweet tooth without the sugar crash.

Here’s What You Need:

✅ 1 cup natural peanut or almond butter
✅ ¼ cup coconut flour (fibre & texture)
✅ 2 tbsp chia seeds (fibre & omega-3s)
✅ 1 tbsp olive oil (healthy fats)
✅ 1-2 tbsp honey or sugar-free maple syrup (optional)
✅ ½ tsp vanilla extract
✅ ¼ cup dark chocolate chips (85% cocoa or higher)
✅ A pinch of sea salt

How to Make Them:

1️⃣ Mix peanut butter, coconut flour, chia seeds, olive oil, honey, and vanilla.
2️⃣ Spoon the mixture into small silicone molds or mini cupcake liners.
3️⃣ Melt dark chocolate, drizzle over bites, and sprinkle sea salt.
4️⃣ Refrigerate for 30 minutes until firm.

The perfect balanced snack—protein, fibre, and healthy fats to keep blood sugar steady while satisfying cravings.

No baking, no sugar crash, just a delicious, easy-to-make treat!

Save this post so you have the recipe ready when cravings hit! ⬇️

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

From “What am I doing?!” to “I GOT THIS.”

From “What am I doing?!” to “I GOT THIS.” 💪

The final weeks of pregnancy can feel overwhelming. One minute, you're excited. The next, you're Googling every symptom at 2 AM and wondering if you're really ready for labour.

But imagine this instead…

✨ Knowing exactly what’s happening at each stage of labour

✨ Having practical strategies to manage pain (without fear)

✨ Feeling prepared for breastfeeding and baby sleep — even if things don’t go as planned

That’s the transformation inside my Getting Ready for Labour Masterclass. No fluff, no overwhelm—just evidence-based, expert guidance to help you feel calm, confident, and in control.

💡 Ready to go from anxious to empowered?

Comment or DM “LABOUR’ to get your link today!

#pregnancydietitian #breastfeedingmama #pregnancydiet #breastfeedingmums #prenatalnutritionist #registereddietitian #pregnancyfood

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