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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.

Instagram post 2133650329446031278_54029292 I want to get pregnant, but I also... ⠀ ⠀ 🧿 Don’t want to give up drinking on the weekends ⠀ 🧿 Cant be bothered to take all my prenatals ⠀ 🧿 Don’t have time to make healthy meals ⠀ 🧿 Will just start trying and then if nothing happens then I’ll make some changes... ⠀ ⠀ Is that too much to ask? ⠀ ⠀ Ummm yes. ⠀ Yes it is. ⠀ ⠀ GIRLFRIEND. ⠀ ⠀ I know you have the ability to plan ahead.⠀ You planned your wedding for over a year. ⠀ Remember? ⠀ ⠀ You can plan for your pregnancy for 3 months👆🏽⠀ ⠀ Planning ahead for your pregnancy not only prioritizes YOUR health, but also the health of your future baby 👶🏻 ⠀ ⠀ So let’s talk action plan: ⠀ ⠀ 1. Start by cleaning up your diet, focus on those nutrient dense foods that NOURISH you.⠀ ⠀ 2. Eliminate inflammatory things in your life- ⠀ Yes alcohol. ⠀ Yes that weed you smoke only once in a while. ⠀ Yes that dairy that you know you’re intolerant to, but keep eating anyway 🍕⠀ ⠀ Listen, it’s not all or nothing here. You can take baby steps to reduce your intake of the things you KNOW aren’t good for ya ⠀ ⠀ 3. Prioritize your sleep and manage your stress with things like yoga, hiking, and meditation 🧘🏻‍♀️ ⠀ ⠀ Remember, an egg takes about 90 days to develop. So it’s important to do what you can (in a way that doesn’t feel too stressful or restrictive) to help nurture that future baby! ⠀ ⠀ This is a really exciting time in your life! Go all in and enjoy it 😌 ⠀ ⠀ So let’s have it, which one would be the hardest for you? I’ve found that socially drinking seems to be the hardest ⠀ ⠀ How about you??👇🏽👇🏽👇🏽 ⠀ ⠀
Instagram post 2131460451610357594_54029292 WHY DO YOU NEED ANTIOXIDANTS FOR PCOS? . . Women with #PCOS often have vitamin and mineral deficiencies, which could be related to higher inflammation in the body. . . In a study looking at 100 women with PCOS, they looked at an anti-inflammatory diet that included: 5 cups of green tea/day, high fiber, fish 2x/week and legumes. They also limited red meat, chicken and added sugars over the course of 12 weeks. . . WHAT DID THEY FIND? . . 🤯 7.2% weight loss 🤯 6.6% decreased body fat percentage 🤯 Decreased blood pressure 🤯 Decreased inflammatory biomarkers 🤯 63% regained their menstrual cycle 🤯 12% became pregnant . . By supplementing with antioxidant rich foods, you’re helping to decrease oxidative stress and inflammation, which can be soo helpful for women struggling with their weight. . . So, what should you eat? . . 🍵 Try including green tea like matcha, which has the HIGHEST ORAC score - a measure of antioxidants. . . (Blueberries for example are 96. Matcha green tea? 1,864!! I like the Vital Protein Matcha collagen - link in bio) . . 🐟 Try adding 2-3 services of cold water fish/ week. I have the BEST recipe for salmon skewers on my blog (wellspringnutrition.co) - go check it out! . . 🥦 Increase your fiber intake to 30-40g per day. Fiber is amazing for gut health, hormone health, and reducing inflammation. Plus it helps you 💩 - Win-win. . . So, which of these 3 things would you start incorporating into your life? . . Remember, it doesn’t need to be complicated. . . Making a small change that you can do every day is going to ADD UP in the long term. . . 💕💕💕 #PCOSAwarenessMonth @wellspringnutrition
Instagram post 2125885419500755273_54029292 OPEN THIS IF YOU’RE DOUBTING WHETHER YOU CAN TRULY CHANGE YOUR DIET⠀ ⠀ I don’t know ANYONE who hasn’t struggled with food for at least part of their life. ⠀ ⠀ At all levels.⠀ ⠀ Even dietitians.⠀ Even fit influencers. ⠀ [Esp these groups ] ⠀ ⠀ ⠀ How do I know this? ⠀ ⠀ Because I’ve worked with people from all walks of life, and no matter what anyone says - I can almost guarantee you, there is ALWAYS some struggle with their relationship to food.⠀ ⠀ Whether they openly share it on social media or not. ⠀ ⠀ “I’ll work it off in the gym tomorrow”⠀ ⠀ “It’s been a stressful day, I deserve it” ⠀ ⠀ “I can’t eat that, it will ruin my progress” ⠀ ⠀ We’ve all heard this before, but changing your diet and changing your relationship to food are two different things. ⠀ ⠀ TRUST ME, I GET IT. ⠀ ⠀ I’ve been on countless diets ⠀ I’ve fluctuated weight ⠀ I’ve CRIED about my weight ⠀ I’ve OBSESSED over it ⠀ ⠀ But what no one tells you is that your weight aka that number on the scale, isn’t going to make you happier 🤯⠀ ⠀ What will make you happier? ⠀ ⠀ 🥰 Loving yourself, unconditionally ⠀ 🧗🏻‍♀️ Moving your body in a way that brings you joy.⠀ 🥑 Eating foods that are NOURISHING, not PUNISHING. ⠀ 🌿 Spending time in nature ⠀ ⠀ I know this because I live it. But it wasn’t always this way. ⠀ ⠀ So...⠀ ⠀ If you’re reading this right now and struggling to make a long-term change in your life..⠀ ⠀ I want you to know that you’re at least not alone in this.⠀ ⠀ That even your biggest inspirations and mentors have also struggled. ⠀ ⠀ But they kept going. Because on the other side of diet obsession is food freedom. ⠀ ⠀ Comment with a ❤️ if you agree. Love you babes!! ⠀ ⠀#normalizenormalbodies
Instagram post 2120037810806516039_54029292 Shoutout to all the moms and moms-to-be on here taking care of themselves and supporting everyone around them. Y'all are the real MVPs 👏🏽👏🏽👏🏽👏🏽⁠⠀ ⁠⠀ Tag a mom (Or future mama) friend you love here! 💯⁠⠀ ⁠⠀ #strongasamother⁠⠀ ⁠⠀
Instagram post 2118334857221321286_54029292 10 STRATEGIES FOR LIFE 💫⁠ ⁠ 1. Acknowledge your feelings - it's okay to feel nervous about a change in your life, like becoming a parent. ⁠ ⁠ 2. Keep positive - When life feels way too difficult, remind yourself of all the positive things in your life, no matter how small they are. ⁠ ⁠ 3. Stay in your lane- Don't let jealousy or resentment get you down. Head down, and you do you girlfriend. ⁠ ⁠ 4. Don't numb the pain - you can't feel the high highs without the low lows. Don't try to mask your feelings with alcohol or other substances. If you need to, seek professional help. ⁠ ⁠ 5. Prepare for change - one of my favorite quotes is: "the only thing that is constant, is change" - knowing this will help with feelings of attachment. ⁠ ⁠ 6. Prioritize Yourself - Your health is often the first thing to suffer when you have a lot on your mind. Try to eat healthy, exercise, and take care of yourself with love and compassion. ⁠ ⁠ 7. Be flexible - embrace new opportunities, and make the best of every situation, even if un-planned. ⁠ ⁠ 8. Let it go - It's hard to enjoy the present moment if you're holding onto the past.⁠ ⁠ 9. Set SMART goals - be realistic about what you can achieve. It's okay for things to take time. ⁠ ⁠ 10. Relax - We have way too much stress in life in general, prioritize relaxation as often as you can 💙⁠ ⁠ Which # resonates most with you?? ⁠PS SAVE THIS POST TO REFER BACK TO 💙💙💙 ⁠ .⁠ .⁠ .⁠ .⁠ ⁠ ⁠ #intuitiveeating #mindfuleating #balancednotclean #nourishnotpunish #foodisfuel #eattogrow #prenatalnutrition #prenatalhealth #healthateverysize #flexibledieting #eatforabs #prorecovery #healthyrecipes ⁠
Instagram post 2114910323181350731_54029292 HOW TO BALANCE YOUR PLATE FOR PCOS:⁠⠀ ⁠⠀ PCOS (Polycystic Ovarian Syndrome) is a hormonal condition that 1 in 10 women experience! In fact, it’s the MOST common endocrine disorder in women of reproductive age. PCOS symptoms include acne, facial hair, hair loss, mood swings, and increased androgens. ⁠⠀ ⁠⠀ Women with PCOS cannot process carbohydrates well, and are often prescribed metformin, a medication for diabetes. ⁠⠀ ⁠⠀ The GOOD thing is that diet and lifestyle can improve PCOS symptoms, so let's get right into my favorite topics - the food!! ⁠⠀ ⁠⠀ Protein: Your plate should include 20-25 grams of protein. This could be: 3 eggs / serving of Greek yogurt / protein powder in a smoothie / 3 oz. of lox ⁠⠀ ⁠⠀ Healthy Fats: What's a healthy fat? Something like avocado, salmon, nuts (almonds, cashews, etc.) or seeds (pumpkin, hemp, etc.) I like to include Omega-3 fats as they are esp. great for fertility (think salmon and other seafood) ⁠⠀ ⁠⠀ Fiber: Most women don't get enough fiber in general. The US recommendation is to get 25g of fiber per day. ⁠⠀ ⁠⠀ Adding vegetables to your plate is a great way to add additional fiber to your diet. You could also include 2 tbsp of chia seeds/ flax seeds/ or a serving of rolled oats. ⁠⠀ ⁠⠀ Greens: I like to recommend getting in your greens at each meal. Why? This adds tons of essential vitamins and minerals into your diet, added fiber, and also helps bulk up a meal, especially if they're raw. ⁠⠀ ⁠⠀ This plate:⁠⠀ 🎢Balances blood sugar (super important for PCOS)⁠⠀ ⚡️Keeps you full for longer ⁠⠀ 🥦Provides essential macro and micro nutrients ⁠⠀ 🤤Tastes delicious ⁠⠀ ⁠⠀ Double tap if you want to try this easy breakfast! ⁠⠀ ⁠⠀ Do you have PCOS? What have you tried that has worked for you? 👇🏽Let me know below! ⁠⠀ .⁠⠀ .⁠⠀ ⁠.⁠⠀ ⁠.⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ .⁠⠀ #pcos #pcosdiet #pcosweightloss #pcospregnancy #pcosfighter #pcoswarrior #ttcwithpcos #pcoslifestyle #pcosjourney #pcosnutrition #pcoscommunity #antiinflammatorydiet #pcosproblems #pcosdietsupport #pcoslife #pcoslifestyle #pcossucks #cyster #pcoswieghtlossjourney
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