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Joanna Guy  Holistic Dietitian (APD) Specialising in Fertility, Pregnancy & Postpartum Consulting at @beactivephysio

Green apple with natural peanut butter is one of favourite snacks during pregnancy.
Why peanut butter?? Eating allergens like peanut butter when pregnant can reduce the risk of allergy in your baby. Which is a pretty good reason for me! It also adds some fats and protein to balance out any blood sugar spikes from the apple.
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I know it’s not really smoothie weather now in Melbourne but I threw this one together and it tasted like a Splice! I had to share. Great for everyone! This would also be a perfect nutrient dense snack for those busy new mums with only one spare hand or those currently experiencing morning sickness.
Ingredients:
1 cup frozen mango
2 handfuls Spinach
1/4 small avocado
1 scoop good quality Vanilla protein powder (I use @bareblends )
Juice of 1/2 small lemon
Thumb of ginger
1 cup Coconut milk
Blend and serve!

This drink was my number one go-to when I had nausea during the first trimester. It was a saviour! When it comes to morning sickness though, everyone is different. So I’ve written a blog on my own experience and what did and didn’t work for me. Link in bio. (There is also a blog on my general tips too.) I hope it helps anyone currently experiencing morning sickness!

Our family of three will become four in October - Summer is getting a baby brother. I am 18 weeks pregnant and hopefully I can share with you some things along the way that will help to keep me well (🤞), things I’m doing to optimise my baby’s development as well as the latest prenatal nutrition research.
My first trimester was a good reminder how rough it can be for some mummas! I’ll be posting about what worked for me in terms of coping with nausea and food aversions tomorrow.
Hope all the mums had a wonderful Mother’s Day!

Made these muffins for Summer, recipe from @theholisticnutritionist . I just swapped the walnuts for choc chips because I like chocolate better than walnuts 😂 If you use walnuts,they are gluten, dairy and refined sugar free. Swipe right, I think Summer was into them.
Here is @theholisticnutritionist Recipe: •1/2 cup coconut flour • 1/2 tsp baking powder • 1/2 tsp sea salt • 6 eggs • 6 tbspn coconut oil, melted
• 3 tbspn honey or maple syrup • 1 tsp cinnamon powder • 1 cup blueberries • 1 cup of walnuts, chopped (1/4 cup dark choc chips)
1. Preheat oven to 150 degrees C.
Throw everything, except berries and nuts (or choc) into your food processor and whiz until smooth.
2. Pour out into a bowl and fold in berries and nuts/choc, then scoop evenly into pre-greased, 12 muffin tray.
3. Pop in oven for approx 30mins but keep an eye on them. When they spring back upon touching they are ready 🤗
Thank you for the recipe Kate, they were a hit! @theholisticnutritionist Xx

Iodine is a vital nutrient during pregnancy but often does not get the recognition it deserves. It is an essential component for thyroid hormones, which are needed for baby’s brain development.
Research shows that iodine deficiency during pregnancy is linked to impaired brain development and has been noted as the greatest preventable cause of brain damage.
Whilst severe deficiency is rare these days, mild to moderate deficiency is extremely common. This is concerning, as studies have shown that even a mild-to-moderate iodine deficiency during pregnancy “may be associated with subtle impairments in cognition and school performance.” So how do you make sure you are getting enough iodine in your diet?
1. Eat plenty of iodine rich foods! The highest sources are seafood and seaweed, dairy and eggs. It is interesting to note that the amount of iodine in iodised salt is not a reliable source, due to quick evaporation once the salt has been exposed to humidity and air.
2. Check your prenatal supplement and ensure it has at least 150 micrograms of iodine per day.
3. If you have a previous thyroid condition, check with your doctor or dietitian before taking any supplements with iodine, as requirements may vary.

Foods For Labour // Not my most flattering photo! 2am, in labour, contractions happening, wearing QANTAS Pj pants. I went home after this for another 6 or 7 hours, where majority of my labour took place. I  didn’t eat or drink a thing for my entire labour (around 9 hours) because I just didn’t feel like it or think about it! (My husband may have given me a few sips of water). But keeping hydrated at a minimum will help you through your labour and you will feel a lot better for it at the end. Some studies have even shown that eating and drinking during longer labours can actually result in shorter, healthier labours.
If you are like me, you may not feel like eating at all but if you do, I’ve written a blog on some ideas for foods during labour. Link in bio.
Mums, did you eat during labour? If so, what? x

Heartburn is an unpleasant but very common complaint during pregnancy.
It is due to a change in hormones (causing the oesophageal sphincter to relax more frequently) as well as the baby taking up more room and putting pressure on the stomach, causing food and acid to be pushed back up into the oesophagus.
Some changes in lifestyle habits may help to reduce heartburn but it often takes a bit of trial and error. Here are some things to try if you are suffering from pregnancy heartburn or acid reflux:

1. Avoid drinking water with meals, instead drink in between meals.
2. Remain up right for at least one hour after eating and try to eat dinner a few hours before bed time

3. Eat small regular meals/snacks instead of 3 large meals

4. Nibble on raw almonds and drink aloe Vera juice- both can soothe and neutralise stomach acid

5. Try peppermint tea, ginger tea or chamomile tea with some honey
6. Have a teaspoon (up to a tablespoon) of Apple cider vinegar in water before meals to stimulate digestion
7. Identify any triggers for you and avoid those foods. Common foods that trigger heartburn are spicy or fatty foods, chocolate, acidic foods like citrus fruits or tomato based meals, carbonated drinks and caffeine.

8. Use pillows to prop yourself up when sleeping and sleep on your left side (Lying on your right side will position your stomach higher than your oesophagus, which may lead to heartburn)

Any other tips that have helped you? x

Tonight with @melaniemcgrice - Head to the @nutritionplus Facebook page if you are interested or need some help with morning sickness 🤢

For those that don’t know what I do, I am a dietitian specialising in fertility, pregnancy and postnatal nutrition. I am extremely passionate about supporting women during this stage of their life and through the motherhood transition.
I consult at BeActive Physio, a beautiful space with a team of physios specialising in womens health and pre/postnatal pilates, exercise and physiotherapy. This is me with the wonderful @shirakramerwhphysio , founder of BeActive. To book an appointment with me, go to the link in my bio for BeActive or call 1300 550 622. Jo x

How To Manage Morning Sickness // Morning sickness affects four out of five pregnant women and if you have experienced it before, you not it’s not just in the mornings! It can hit you any time of day and night and often all you can stomach is a bit of plain toast with butter. The good news is, there are some things you can do to help!! Click the link in my bio to find out my top ten tips to help with morning sickness.

Is apple cider vinegar safe during pregnancy? // Although there isn’t a lot of scientific research behind it, ACV may improve digestion and metabolism, provide beneficial bacteria for the gut and may even help with morning sickness and heartburn during pregnancy. But is it safe?
Some authorities may warn against it, as it is unpasteurised. It is recommended to avoid unpasteurised products during pregnancy as they may harbour harmful bacteria such Listeria and salmonella. BUT..ACV is also very acidic (it contains acetic acid). Studies show that acetic acid can KILL listeria and salmonella. As a result, ACV is far too acidic for pathogenic bacteria to grow. You will be reassured to know that there are no current reports of harm from using ACV of any type during pregnancy. Still, pregnant women may want to talk to their dietitian or doctor before consuming it.
During my first pregnancy, I craved vinegar flavours so it really helped with nausea as well as digestion and bloating in the first trimester. Remember that it is YOUR pregnancy though so always do whatever makes you feel comfortable.

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