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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.

Looking for hormone support? SWIPE RIGHT 👉 to s Looking for hormone support? SWIPE RIGHT 👉 to see my non negotiables when it comes to supporting your hormones! ⁠ ⁠ I often see women depleted, restricting food groups, doing HIIT workouts 5x/week and this is just not helpful for supporting your hormones! ⁠ ⁠ Which on this list surprised you the most? Which do you need the most help with? Let me know in the comments below! 👇🏽👇🏽👇🏽⁠ ⁠ PS Trying to balance hormones and get pregnant? Head to the link in my bio to fill out an application to set up a free strategy call with me! I have a handful of 1-1 spots left for 2021, can you believe it?! 🏃‍♀️
Ever wondered how to calculate the macronutrients Ever wondered how to calculate the macronutrients you should be eating each day?⁠ ⁠ Well, follow these steps to learn how!⁠ ⁠ ➡️Step 1- Calculate your caloric needs⁠ ⁠ The two most common equations are:⁠ ⁠ Harris Benedict OR ⁠ Schofield⁠ ⁠ I find this calculation to be pretty tedious for most people and just recommend using an online calculator like TDEE calculator (remember this is just an estimate!) ⁠ ⁠ ➡️Step 2- Determine your percentage of carbohydrate⁠ ⁠ Multiply your total daily calories (calculated above) by your percentage.⁠ ⁠ For example, if you want your total daily carbs to be 30% of your daily intake ⁠ ⁠ = 2300 calories x 0.30 ⁠ = 690 calories per day will come from carbs⁠ =690 /4 = ~173 g of carbs per day ⁠ ⁠ ➡️Step 3 – Determine your protein needs⁠ ⁠ Depending on your requirements, times your weight in kilograms by 0.75-1.5g protein.⁠ ⁠ For example, if you weigh 70kg⁠ = 70 x 1.5g protein⁠ = 105g protein/day⁠ ⁠ Your protein needs also change depending on if you're looking to build more muscle, are pregnant, or some other conditions! ⁠ ⁠ ➡️Step 4 – Determine your percentage of fat⁠ ⁠ Multiply your total daily calories (calculated above) by your percentage.⁠ ⁠ For example, if you want your total daily fat to be 30% of your daily intake ⁠ ⁠ = 2300 calories x 0.30 ⁠ = 690 calories per day will come from fat⁠ =690/9 = ~77g of fat per day ⁠ ⁠ ➡️Step 5 – Learn how to plate your meals⁠ ⁠ Aim for ½ of your plate to be made up of colourful, non-starchy vegetables⁠ ⁠ ¼ of your plate to be made up of lean protein⁠ ⁠ ¼ of your plate to be made up of carbohydrate⁠ ⁠ And don’t forget to add some healthy fats!⁠ ⁠ Looking for someone to just make your meals for you? Check out my 4 week Fertility meal plan! (Link in bio) ☝🏼⁠ ⁠ #bodypositive #hormonebalance #prenatalnutrition #nutritionist #rdapproved #rd2be #bodypositivemovement #mindfuleating ⁠ #bodypositivebabe
Let’s talk about my amazing client Amanda. Befor Let’s talk about my amazing client Amanda. Before we started working together, she was following allll the PCOS advice out there… She had gone gluten free, dairy free, sugar free, she even cut out fruit in an effort to regulate her cycles. When she went to a fertility clinic, they immediately suggested Clomid and then Letrozole for her. But she knew there was another way, and believed that her body could regulate itself. Amanda said.. “Working one-on-one with a functional dietitian helps you get to the root cause of any issues you're having. While consulting your doctor is super important, often the solution to a problem is a medication which is just a bandaid approach.” 🙌🏼 So true. How many have you have gone to a fertility clinic or your OB and been told to take Clomid, or try IUI or IVF - without discussing nutrition or lifestyle changes. This just isn’t how our medical system is set up! Often we have to do our own digging to find the root cause of what’s REALLY going on. “Anabelle helps you get to the root cause through testing, and works to solve your issues through supplements, meal plans, and stress management. Working with Anabelle was the best thing I've ever done for my own health!” Amanda put in the hard work. We did a gut health test and comprehensive hormone panel to address the root cause and slowly but surely her cycle started to regulate, and then of course the positive pregnancy test! She even had an easy breezy first trimester! If you’re like Amanda and suspect that there’s something going on with your body and you want to address the root cause to your fertility, book a FREE 20 minute strategy session with me. I have a few spots left for this year! Let’s get you set up for a healthy pregnancy in 2022! 🔗LINK IN BIO TO BOOK YOUR FREE STRATEGY CALL🔗
Folate & fertility! 🥑⁠ ⁠ Folate is probably Folate & fertility! 🥑⁠ ⁠ Folate is probably something you have heard a lot about in the fertility world and there is a reason for that!⁠ ⁠ Folate or Vitamin B9, has many important functions in the body including:⁠ ⁠ ✨ Supporting healthy cell division⁠ ⁠ ✨ Promoting fetal growth⁠ ⁠ ✨ Helping to form the neural tube (baby's brain and spinal cord) and reduce the risk of birth malformations⁠ ⁠ Folate is found in many food sources including:⁠ ⁠ ✅ Spinach (and other leafy greens including kale and arugula)⁠ ⁠ ✅ Lentils (and other legumes like kidney beans and peas)⁠ ⁠ ✅ Beets⁠ ⁠ ✅ Avocado⁠ ⁠ ✅ Grapefruit (and other citrus fruits like oranges and lemons)⁠ ⁠ ✅ Asparagus⁠ ⁠ PLUS strawberries, broccoli, brussel sprouts and fortified breads and cereal products.⁠ ⁠ A folate supplement is recommended when trying to conceive, and the amount and type of supplement you require will differ from person to person based on several factors including:⁠ ⁠ ✨ If your BMI >30⁠ ⁠ ✨ If you have diabetes, inflammatory bowel disease or celiac disease⁠ ⁠ ✨ If you've had bariatric surgery⁠ ⁠ ✨ If you are taking a medication that is folate-depleting (e.g. antiepileptics or methotrexate)⁠ ⁠ If you aren't sure what to take and would like some 1:1 guidance, head to the link in my bio to book your free 30 minute strategy call ☝🏽⁠ ⁠ ⁠ #fertilityjourney #infertilityjourney #ttc
5 easy ways to reduce stress during your two week 5 easy ways to reduce stress during your two week wait!⁠⁠ ⁠⁠ Waiting can be stressful, but these tips will help to make the two weeks pass by a little bit easier.⁠⁠ ⁠⁠ 1️⃣ Movement⁠⁠ ⁠⁠ ✨Be sure to move your body daily, even if that is in a very gentle way. Research has shown time and time again, that exercise is incredibly beneficial for stress and our mental health as a whole.⁠⁠ ⁠⁠ 2️⃣ Sleep⁠⁠ ⁠⁠ ✨ Take this time to create a relaxing night time routine to help you unwind and get adequate sleep. Try taking time off devices to read, listen to a podcast, or talk to a loved one. Aim for 7 to 8 hours a night.⁠⁠ ⁠⁠ 3️⃣ Connect⁠⁠ ⁠⁠ ✨ Remind yourself of the supportive community that you have around you on this journey. Reach out to friends, family, support services at your fertility clinic or a counselling service if you need to.⁠⁠ ⁠⁠ 4️⃣ Keep busy!⁠⁠ ⁠⁠ ✨ Take up a new hobby, clean out that cupboard, cook a new recipe or plan a day trip to somewhere you haven't been before! Keep your mind and hands busy as often as you can to help reduce your stress.⁠⁠ ⁠⁠ 5️⃣ Reframe thoughts⁠⁠ ⁠⁠ ✨ Remind yourself of the strength it has taken you to get to this point. Try to avoid dwelling on negatives and focus on the facts. Spending time in a negative space will only make the wait feel longer.⁠⁠ ⁠⁠ What do you find helps reduce your stress during your two week wait? Leave a comment below 👇🏼⁠⁠ ⁠⁠ .⁠⁠ .⁠⁠ .⁠⁠ .⁠⁠ .⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ ⁠⁠ #fertilitywarrior #fertilitycommunity #fertilityexpert #fertilitycare #fertilityfoods #fertilitystruggles #fertilityfacts #fertility #fertilityjourney #fertilitysupport #fertilitycoach #fertilitytips #fertilityfood #fertilityproblems #fertilitynutrition #fertilityaffirmations #fertilitycoaching
Please raise your hand if you have ever felt perso Please raise your hand if you have ever felt personally victimized by Regina George. (aka your inner mean girl) 👋🏼 ⁠ ⁠ I can't tell you how many times I've heard women tell me they were mad at their bodies. And I totally get it. You've always pictured your life going a certain way, and suddenly your body is not cooperating with the plan. ⁠ ⁠ But let me tell you this - your body is not betraying you. ⁠ ⁠ You may feel like it is in this moment because you’re not able to have a regular cycle, or able to conceive - but your body is working hard for you. ⁠ ⁠ Whether there’s something like inflammation in the gut, a stealth infection, or poor thyroid function - whatever it is, your body is protecting you. ⁠ ⁠ So, what are some things you can do to reframe your thoughts? ⁠ ⁠ Start with gratitude. What aspects of your body are you grateful for? ⁠ ⁠ What aspects about yourself are you grateful for? (Being resilient, resourceful, hopeful) ⁠ ⁠ What are you grateful for in life? ⁠ ⁠ I know that when we’re in the thick of a fertility journey it can feel so hopeless. But remember, you are amazing. ⁠ ⁠ Share this post for someone who may need to see this message today ❤️❤️❤️⁠ ⁠ Curious, what do you say to yourself when you’re feeling low? I like to remind myself of all the things I’m grateful for like my family, my health and relationships. Hbu? 🙏🏼
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Free Fertility Nutrition Guide

The top nutrients needed to support egg health and increase your chances of getting pregnant, including a sample meal plan to get you started!


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