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Grab my FREE Fertility Nutrition Guide

Trying to conceive? What you eat today will impact the health of your future baby.

Raise your hand if you've been going a little stir Raise your hand if you've been going a little stir crazy 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️⁠ ⁠ I've found that the days where my schedule goes to shit, are the days where I feel the absolute WORST. And on the days where I'm on my game, I actually feel like things are *almost* normal. ⁠ ⁠ Okay, so let's break this down into 5 easy steps that doesn't make you want to roll around the floor out of boredom and misery (not speaking from experience or anything.... 🤪)⁠ ⁠ Step 1️⃣: Set a bedtime and wakeup time. Even if you've been laid off. Even if you don't really have anywhere to go (like all of us). ⁠ ⁠ I've been able to get to bed earlier, which makes waking up earlier that much easier. ⁠ ⁠ Step 2️⃣: Have a SIMPLE morning routine! No, you don't need to do ALL the things every morning, but having some consistency will help set you up for success. ⁠ ⁠ My current morning routine involves making a cup of coffee and using the @Headspace app for 10 minutes of meditation. Easy 💯 ⁠ ⁠ Maybe your routine involves a morning walk, streaming a workout class, or just 10 minutes of stretching. Choose something you enjoy! ⁠ ⁠ Step 3️⃣: Include some sort of movement. Whether that's streaming a workout class (I like @obefitness), taking a walk around the block, or a youtube yoga class.⁠ ⁠ This doesn't have to be EVERYDAY - but maybe set your schedule that you do a workout every MWF, or you plan on a longer walk for Saturdays - again, find something that will motivate you. ⁠ ⁠ And now is the time to get an accountability partner!!! 👯‍♀️ ⁠ ⁠ Step 4️⃣: Set realistic goals. Want to start a Youtube channel / Podcast / Etsy store etc ? That's amazing! Just be realistic about how much you can accomplish in one day. ⁠ ⁠ Remember, small incremental changes on a daily basis WILL add up! ⁠ ⁠ Step 5️⃣: Lastly, plan out some of your meals for the week. Maybe you write out what to have for breakfast each day or just make a plan for dinners - this will save you lots on Uber Eats, trust me! ⁠ ⁠ If you're in need of some recipe ideas or a meal plan, just DM me. - I'll hook you up! ⁠ ⁠ I hope this helps and let me know below what YOU do to have a sane life right now! 👇🏽 👇🏽 👇🏽⁠ ⁠
STRONGER TOGETHER ✨⁠ ⁠ Women's health condit STRONGER TOGETHER ✨⁠ ⁠ Women's health conditions such as PCOS, HA, and fertility issues don't stop for a pandemic. Health doesn't take a pause. ⁠ ⁠ And now, more than ever, nutrition matters. But we'd like to take that a step further and say that *fact-based* nutrition information matters. ⁠ ⁠ I know eating healthfully right now comes with its own unique set of challenges, to say the least! So, who can you trust? ⁠ ⁠ Your friendly nutrition experts — RDs! 🥑🥦🍓🍑🥕🍉⁠ ⁠ Many of us have been seeing our one-on-one clients virtually for years — and we continue that safely social distanced practice now so that our clients have support during these difficult times. ⁠ ⁠ We share articles, have helpful resources, and of course, tons of delicious recipes! And we're here on the 'gram, every day, sharing valuable information and tips with you!⁠ ⁠ Don't hesitate to reach out to us so we can be there to support you during this *especially* insane time. ⁠ ⁠ Thank you for trusting us with your health! We ❤️ you!⁠ ~Your Women's Health RDs⁠ ⁠ *inspired by last week’s fabulous pic from fertility docs⁠ ⁠ #strongertogether #womenshealth #collaborationovercompetition #stayathome #dietitiansofinstagram
ACTIONABLE STEPS TO DE-STRESS DURING CORONAVIRUS⁠ ⁠ Every day seems to bring more bad news, right? ⁠ ⁠ No one is immune to this, and I know this time can be extremely stressful - for everyone, regardless of your situation. ⁠ ⁠ I wanted to share some more time specific content, because it's pretty hard to ignore, and spinning into a downward spiral isn't good for anyone. ⁠ ⁠ So let's talk stress: ⁠ ⁠ Your body doesn’t actually know the difference between immediate stress and perceived stress, and will behave the same regardless. ⁠ ⁠ Stress can cause inflammation, it affects our immune system, fertility, our mental health and so much more. ⁠ ⁠ Here are a few things you can do to help keep your stress levels down, in a time when stress is probably at an all time high:⁠ ⁠ 🤸🏻‍♀️ Movement: seriously, get up and go for a 30 minute walk, I promise you’ll feel better after. Raining outside? Try a free yoga or workout video on YouTube- there’s endless options. ⁠ ⁠ 🥑 Food: Were all panic watching the news and eating peanut butter from the jar, but giving yourself a nourishing meal is going to make all the difference. Aim for maybe just one meal a day that will nourish you- think lots of colorful fruits and veggies, healthy fats like nuts, seeds and avocado, and lean proteins. ⁠ ⁠ 💻 Step away from your screens!! In the beginning of this pandemic I was glued to the news. And guess what? I was REALLY freakin stressed. ⁠ ⁠ Block off 30 minutes of your day to go down a twitter rabbit hole, or watch the news- whatever you need to feel connected. But then turn it off. ⁠ ⁠ Same goes for Netflix or Instagram. Designate some time for it and then step away. It’s so easy to eat your breakfast, lunch and dinner in front of a screen- try stepping away for at least one of them. ⁠ ⁠ 🍵 Herbal Teas: there are so many lovely calming teas to choose from! My favorite is chamomile tea in the evening, but even the simple act of brewing and sipping on some hot tea, either before bed or in the afternoon will feel so relaxing 😌 ⁠ ⁠ 🧘🏻‍♀️ Meditation: If you’ve been following me for a while you know I’m a big fan of meditation, and usually go on one silent retreat/ year. (Cont. in comments)
IRON INTAKE DURING PREGNANCY AND BEYOND ⠀ ⠀ A IRON INTAKE DURING PREGNANCY AND BEYOND ⠀ ⠀ A few days ago I shared that my iron levels came back very low during this pregnancy. In addition to taking an iron supplement, there's some food based approaches you can take to help with iron intake and absorption. ⠀ ⠀ First, there's ✌🏼types of iron: heme and non-heme, aka animal based iron and plant based iron. ⠀ ⠀ Heme iron examples are:⠀ 🦪Oysters (5.7mg for 3 oz.)⠀ 🥩Beef (2mg for 3 oz.) ⠀ 🐄Beef liver (5.4mg for 3 oz.) ⠀ 🍗Chicken (1mg for 3 oz.)⠀ 🥚Egg (1mg each)⠀ 🍣Salmon (1mg for 3 oz.)⠀ ⠀ Non-Heme iron examples are:⠀ 🌾Fortified cereals (5-18 mg)⠀ 🥣Lentils (3mg for 1/2 cup)⠀ 🥗Spinach (3mg for 1/2 cup cooked)⠀ 🌯Beans (2mg for 1/2 cup) ⠀ 🥢Tofu (2 mg for 1/2 cup)⠀ 🍱Edamame (2 mg for 1/2 cup) ⠀ ⠀ As you can see, there's plenty of ways to get iron from plant based sources! ⠀ ⠀ 🍋To get the most of plant-based iron, always add in vitamin C-rich foods to help with iron absorption (think lemons, oranges, tomatoes, mango, cabbage, Brussels sprouts, kiwi, bell peppers, broccoli, kale, etc.) ⠀ ⠀ 📈That being said, heme iron does get absorbed much better, about 2-4x better than non-heme iron. ⠀ ⠀ 😬Organ meats are an excellent source of heme iron, but many people don't like the taste. Something you could try is taking dessicated beef liver tablets (I like the @vitalproteins ones)⠀ ⠀ 🍳Try cooking with a cast iron skillet as some of the iron will leach into food and increase your daily iron intake. ⠀ ⠀ 🥛Avoid eating calcium rich foods with your iron foods.⠀ ⠀ ☕️Same goes for coffee and tea as they can decrease how much iron you absorb. ⠀ ⠀ 🍵Try having your coffee with milk or tea in the morning, away from your meals that are rich in iron. ⠀ ⠀ HOW MUCH IRON DO I NEED?⠀ ⠀ 🙋🏻‍♀️Menstruating Women: 18 mg ⠀ 👩‍🦳Women 51+: 8 mg ⠀ 🤰🏽Pregnant Women: 27 mg⠀ 🤱🏼Breastfeeding Women: 9-10mg ⠀ ⠀ 👶🏻As you can see, you need much more iron during pregnancy, which is due to an increase in red blood cell production, and the needs of a growing baby and placenta. ⠀ ⠀ That's it! Let me know what iron questions you have below!👇🏽⠀ ⠀ Remember, you can start thinking about your nutrition even prior to conceiving - it will help
I was supposed to be on my baby moon 🌙 today... I was supposed to be on my baby moon 🌙 today...⠀ ⠀ We had our tickets booked to fly to the Great Barrier Reef to enjoy our last holiday with just the two of us before the bub arrives. ⠀ ⠀ Obviously, that’s not happening. ⠀ ⠀ Today marks the start of my third trimester, and instead of baby moons, and baby showers, and all the exciting things- I am researching ways to protect myself and my baby from getting this virus. ⠀ ⠀ In the last few weeks I’ve felt extremely anxious, scared, exhausted, depleted, annoyed, sad, and just wishing things were different. ⠀ ⠀ Maybe, you too? ⠀ ⠀ If you’re pregnant right now you’ve definitely felt scared for the health of your baby, but maybe also sad that we don’t get to have baby showers with our friends and family, lonely going into appointments alone, and even terrified of the thought of birthing alone. ⠀ ⠀ If you’re trying to conceive, maybe your IVF or IUI cycles have been cancelled. Maybe the stress of all of this has been too much to bear. ⠀ ⠀ I just want you know that you’re not alone. ⠀ ⠀ It’s not all negative though. I’ve been thinking a lot about how lucky I am to be healthy, that my family is okay, and that I have access to healthcare.⠀ ⠀ I feel grateful to live an apartment that is spacious and has cool evening breezes. ⠀ ⠀ I feel grateful that despite my birthing classes being cancelled, I can take part in online birth classes (big thank you to @ellallie ) ⠀ ⠀ I feel grateful for zoom dates with friends I haven’t seen in years⠀ ⠀ And yes, I feel so incredibly grateful for my healthy body that is growing and nourishing new life inside of me. ⠀ ⠀ If you’re feeling upset, I feel you. Trust me, this thing has really gotten me down. But maybe there’s also something you’re feeling grateful for too.⠀ ⠀ Let me know what you’re grateful for and let’s spread this light, because lord knows we need it now more than ever ✨⠀ ⠀ #pregnancythoughts #thirdtrimester
🌞 LETS BRIGHTEN YOUR DAY🌞⠀ ⠀ Let’s be 🌞 LETS BRIGHTEN YOUR DAY🌞⠀ ⠀ Let’s be honest, things are freaking grim in the world, and it’s hard not to get down. ⠀ ⠀ I’ve seen so many beautiful acts of kindness and want to just hop on the train of giving in any way I can. ⠀ ⠀ If you’ve been stuck at home, constantly snacking, feeling lethargic and stressed, I want to help. ⠀ ⠀ I’m offering a FREE customized 7 day meal plan to you guys, because I know how hard it can be to either eat the same thing over and over or just graze all day without feeling satisfied. ⠀ ⠀ Just comment below letting me know what you’re struggling with the most in terms of meals, and DM me with your email address and I’ll send you a customized meal plan at no cost. ⠀ ⠀ I only offer meal plans to my 1-1 clients in high ticket programs, and don’t usually offer them as a one off service, but I wanted to help anyone out there struggling right now. ⠀ ⠀ And if there’s other resources you all need, please let me know! ⠀ ⠀ Sending you all lots of love and strength during this difficult time💕 ⠀ ⠀ And now for this smoothie recipe 🤤🤤🤤⠀ ⠀ 🌞 SUNSHINE SMOOTHIE 🌞 ⠀ 2 cups almond milk ⠀ 1 tbsp grated ginger ⠀ 2 scoops vanilla protein powder⠀ 1/2 cup frozen mango ⠀ 1/2 frozen pineapple⠀ 1/2 tsp turmeric ⠀ 1/4 cup oats ⠀ ⠀ Blend all together and enjoy!
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