nutritionnurture nutritionnurture

578 posts   363 followers   1,152 followings

Shirly Agullano  Midwife. BSc (Hons) Midwifery Maternity Nutritional Therapist for Preconception, Pregnancy and Postnatal Care πŸ‡¬πŸ‡§ DipION mBANT

On my way back to Winchester after a very long day that started when my alarm went of at 04.50. As most people, I'm not in the mood for breakfast so early in the morning and it's pretty difficult getting even a sip of water in. A lot of midwives would agree! Luckily @mrgrantslife made us both a smoothie for breakfast this morning.
I had a mum who was 25+ weeks pregnant in my clinic this morning. I explained that a smoothie was a great way of getting much more green vegetables in her diet. She's a vegetarian and her iron levels were a bit low. Her baby is limiting the room in her abdomen. I explained that a smoothie would take less room but would give her the plant sources of iron. If you prefer a plant based diet and pregnancy is playing havoc with your digestion, a home made nutrient dense smoothie may be your answer.
What did you have for breakfast this morning?
.
.
.
.
.
.
#morningsmoothie #greensmoothiegirl #greensmoothierecipe #mumsmoothie #pregnancydiet #preconceptiondiet #healthypregnant #healthypregnancyeating #healthymummy #healthymum #healthymom #midwiferycare #midwife #midwifenutritionist #maternitycare #prenatalcare #prenatalvitamins #sonicaid #antenatalcare #antenataleducation #plantbaseddiet #plantbased #eatmoreplants #antenatalclinic #midwifeappointment #lowiron #anaemia

Friday's tend to be the 20 of our 80/20 balance of eating healthy and indulging in foods that are not deemed to be as healthy.
Balance is really important when eating a healthy balanced diet. If you deprive yourself, you're more likely to crave the foods or habits that have a negative impact on your health. Then you're more likely to tip the balance on the negative side.
@mrgrantslife decided to have a pizza! 😱 I on the other hand made a home made prawn noodles. It took all of 20 minutes to make and way more healthy that a takeaway. Here's my recipe.
Home Made Prawn Noodles
50g of thin noodles softened in boiling water for 3 minutes (mine was actually 44g)
100g of pak choi cut to bite size pieces
100g of fine green beans cut to bite size
1 inch fresh ginger (crush half and finely slice the other half)
2 cloves of garlic
1/2 small red onion
1 tspn of anchovy sauce
1 tblsp of water
1 tspn of soy sauce
1 tblspn of olive oil

Method
Heat oil gently in a wok or deep frying pan. Add crushed ginger, garlic, onion and green beans. Stir fry for 3 minutes. Add water and anchovy sauce and continue cooking for 2 minutes. Add noodles and pak choi and continue cooking for another 3-4 minutes to heat the noodles. Add the soy sauce and add the prawns at the last minute just to warm thorough. Add the finely sliced ginger just before serving.

This dish allows me the indulgence of gooey noodles but I also benefit from the vegetables and spices. Garlic is a prebiotic and ginger is soothing for digestion.
Enjoy! .
.
.
.
.
.
#80/20rule #eathealthyfood #simplefoods #simplefoodideas #easyfoodprep #easyfoodprep #easyrecipes #prawnnoodles #prawnnoodle #prawnrecipe #prawnrecipes #noodlerecipe #noodlerecipes #fridayfood #fridaynightdinner #fridaynightfood #noodledish #noodledishes #noodledinner

At the beginning of the week @mrgrantslife and I went to the pick your own farm. These berries were definitely in abundance and we picked lots for our smoothies!
For pregnant mums who are worried about gestational diabetes, berries may be a way of satisfying your sweet cravings (in moderation of course). Berries, especially these dark varieties have compounds called anthocyanins and polyphenols that help regulate digestion and absorption of carbohydrates. It's thought that these compounds in berries puts a 'break' in the absorption of sugars. They also contain fibre to slow gastric emptying, helping you to feel full for longer.
So instead of reaching for a bar of chocolate, why not reach for a handful of berries and pumpkin seeds instead. Not only will you satisfy your craving for something sweet, you'll also get the benefits from anthocyanins, polyphenols and fibre.
.
.
.
.
.
.
#polyphenols #berries #blackberries #blueberries #berriesandlove #berrieslover #gestationaldiabetesdiet #gestationaldiabetes #bloodsugardiet #bloodsugarcontrol #bloodsugarbalance #anthocyanins #anthocyanin #midwiferycare #healthypregnant #midwifenutritionist #pregnancydiet #berrysmoothies #berrysmoothie #healthypregnancyhealthybaby #healthymommy #healthymummysmoothie #pregnancysymptoms #pregnancycraving #pregnancycravingsatisfied #pregnancycravingsarereal

Another day in the office! Enjoying the cool morning reading on the balcony before it gets too hot. We'll be going to the pick your own farm in the afternoon, so I'm making the most of the morning reading. What are you up to this morning? .
.
.
.
.
.
#anatomyandphysiology #earlymornings #morningsmoothie #morningmotivation #digestiveenzyme #healthypregnant #preconceptionnutrition #digestiveenzymes #preconceptiondiet #preconceptioncare #preconception #midwiferycare #midwifenutritionist #maternitynutrition #maternitynutritionspecialist #midwife #maternitynutritioncoach #pregnancydiet #pregnancynutrition #healthymama #moringasmoothie

Much as I would have loved pancakes and bacon this morning, I liked slaving over the cooker in this heat even less. So our breakfast for this morning is another smoothie! This is pretty similar to the other day. In this glass is half an avocado, half a papaya (with some seeds kept in), about 150g of fresh pineapple, 1 tsp of Moringa powder, a handful of baby spinach, 50 mls of cold water and 200 mls of coconut milk. Okay all these fruit and vegetables are not in this glass, @mrgrantslife had a glass too. A light, healthy start to another hot day and a good start to get the digestive system going.
As before papaya has papain and pineapple has bromelain. As a result of relaxin hormones during pregnancy, many women experience heartburn, indigestion and constipation.
These are naturally occurring enzymes support the breakdown of food to support digestion and may be a good way to encourage slow bowel transit during pregnancy. What did you have for breakfast today?
.
.
.
.
.
.
#morningsmoothie #breakfastsmoothie #pineapplesmoothie #pineapplebenefits #papayasmoothie #papayabenefits #pregnancyconstipation #preconceptionnutrition #healthypregnancyhealthybaby #healthypregnant #digestiveenzyme #digestiveenzymes #digestivesupport #prenatalcare #ttc #ttcdiet #ttchealth #ttcsupport #preconceptiondiet #preconceptioncare #guthealth #guthealing #guthealthmatters #postpartumhealing #postpartumhealth #midwiferycare #maternitynutrition #maternitynutritionspecialist

Did you know that maturation of the egg and sperm involved in fertilisation takes around 100 days? In that time genetics, the balance of hormones, stress, diet and lifestyle, and environmental factors affect a baby's development, growth and future health.
This is why preconception care is really important. One of my programmes include Preconception Foundation. This programme supports you and your partner to find peak health prior to trying to conceive. You want to give your baby the best start in life don't you? What did you do to prepare to conceive? .
.
.
.
.
.
#preconception #preconceptioncare #preconceptionhealth #preconceptionnutrition #preconceptiondiet #preconceptionnutritionist #antenatalcare #prenatalcare #pregnancydiet #pregnancynutrition #healthymum #healthypregnant #healthypregnancyeating #healthypregnancyhealthybaby #healthypregnancyjourney #healthypregnancyfood #ttc #ttcsupport #ttcdiet #ttchealth

It's breastfeeding week and these are the tools I've used when giving breastfeeding support. As a Midwife, I'm UNICEF trained in giving breastfeeding advice. Not everyone can breastfeed and it's not as easy as it's made out to be. I know from my own experience!
But why is breastfeeding so important in protecting your baby's future health?
Our mucosal surfaces are exposed to the external environment. This means exposure from potential foreign bodies that may or may not be harmful. Our mucosal surfaces form part of the immune system and needs to differentiate between what will do us harm and what won't.
Breast milk plays an important part in developing this part of our immune system. It contains proteins, sugars, fatty acids and vitamins that supports proper development of a baby's immune system. It also helps mature a baby's gut lining to reduce viral infections, promote colonisation of healthy gut bacteria and increase protection from harmful bacteria. This is what makes breastfeeding important and no formula (from cow's milk), will ever replicate what human nature produce for human babies.
Did you breastfeed and how long for?
.
.
.
.
.
.
.
.
#breastfeedingweek2018 #maternitynutrition #maternitynutritionspecialist #antenatalcare #breastfeedingsupport #breastfeedingsupportgroup #antenatalcare #antenatalclass #antenatalclinic #prenatalcare #ttc #ttcjourney #midwife #midwifery #midwiferycare #breastfed #breastfedbaby #breastfedbabe #breastfeedingmamas #midwifenutritionist #nutritionaltherapypractitioner #nutritionaltherapist #guthealthy #guthealthy #guthealthmatters #breastmilk #babybonding #humanbreastmilk #humanbreastmilkisforbabyhumans

Reduce Plastic! A few years ago I juiced a lot more. I didn't know then, that fruit acids would have a negative effect on my teeth. As a result I now have sensitive teeth, so I like to use a straw when drinking juice or a G&T (I am human after all and balance is key!). I put my hands up that I am guilty of using plastic straws in the past. But not anymore!! I did my research and found that you can get these stainless steel reusable straws!! @mrgrantslife the good egg that he is, ordered them for me! He does get his breakfast smoothie to take to work, made for him!

These straws come in a set of 8. Four bent ones like in the photo and four straight ones. They even come with two dinkly cleaning brushes πŸ˜ƒ

So why are plastic drinking straws not good for you?
1) Using plastic increases xenoestrogens in the body. These chemicals destroy the body's hormonal and other delicate chemical balance. Not good if you're preparing to try to conceive and not really good if you're pregnant or a new mum either. Just not good for anyone really.

2) I can't get an image of a sea turtle with a straw being pulled out of its nostril out of my mind. I've become more environmentally conscious since doing this course. This is my small way of helping create a better world.

What do you do to help the environment?
.
.
.
.
.
.
#reusablestraw #reusablestraws #recycling #savetheplanet #xenoestrogens #xenoestrogen #xenoestrogenfree #ttc #ttcjourney #healthypregnant #healthypregnancy #healthymum #sensitiveteeth #aciderosion #smoothierecipes #smoothiebreakfast #smoothierecipe #pineapplesmoothie #papayasmoothie #antenatalcare #prenatalcare #midwiferycare #midwife #nutritionaltherapypractitioner #maternitynutrition #maternitynutritionist #maternitynutritionspecialist

Recently I've been spending way too much time in front of the computer. So today I decided to walk my talk and made a concerted effort to do some πŸ‹ Muscle atrophy is real people, especially if you're no spring chicken like me! Today's lunch is purely plant based and simplicity at its best. This is purple cabbage (sliced), fine green beans (cut into bite size pieces), baby spinach (just throw a couple of handfuls in) and a clove of garlic (sliced). Put the cabbage, garlic and beans in a medium heat pan with a tablespoon of olive oil. Allow to soften then add the spinach for a minute or so. Season with salt and pepper and voila, lunch is served! This is a nutrient dense bowl of goodness! Cabbage is rich in indole-3-carbinole, which works as antioxidants to support the immune system. I3C is also supports the body to break down and balance oestrogen levels in the body.
Similarly for spinach, it is rich in vitamin K, vitamin C, folic acid and iron. Green leafy vegetables are great sources of iron if you're eating more plant based foods. This is similar for green beans.
Garlic contains sulphur compounds that has many health giving be fits including antibacterial and antimicrobial properties. This is due to its allicin content.
This may be a simple dish, but it packs a punch of protective nutrients! .
.
.
.
.
.
#indole3carbinol #nutrientdense #nutrientdensefood #nutrientdensefoods #nutrientdensity #purplecabbage #greenbeans #finegreenbeans #spinachleaves #wiltedspinach #warmsalad #allicin #garlicy #fibrerich #fibrerichdiet #fibrerichfoods #antenatalcare #midwifenutritionist #prenataldiet #preconceptiondiet #plantbasedmeals #plantbasedrecipes #plantbasedcooking #fitmums

Ingredients for today's breakfast. A spinach, papaya, avocado and pineapple smoothie. Papaya (papain) and pineapple (bromelain) both have enzymes that support digestion. Avocado has lots of healthy fats to keep you feeling full for longer and spinach had lots of iron to naturally keep iron levels normal. Spinach is also a good source of lutein, which promotes healthy eyesight and is a great antioxidant. The thing about making your own smoothies is that you can control what goes in them and they're so much cheaper than shop bought ones
.
.
.
.
.
.
.
#smoothierecipes #papayasmoothie #pineapplesmoothie #papayabenefits #pineapplebenefits #spinachsmoothie #breakfastsmoothie #healthysmoothie #healthypregnant #healthypregnancy #pregnancydiet #pregnancynutrition #healthydigestion #healthydigestivesystem #healthydigestive #digestiveenzymes #digestivesupport #digestiveenzyme #pregnancysmoothie #digestivesmoothie

Yesterday was definitely a hot one and I was not in for slaving over dinner. By now you're used to me making quick, simple (preferably one pot) meals. Who wants to spent time washing dishes? 😳 Back to last night's dinner. This was sea bass with baby potatoes and green beans. I started with boiling the potatoes and adding in the green beans into the same pot, once the potatoes were cooked. I kept the potato skins on for added fibre and most of the nutrients are just under the skin. You want to keep those don't you?
I stirred the beans towards the bottom of the pot and then turned the heat off. Keeping the beans crunchy means they keep more nutrients in. Meanwhile I added a tablespoon of olive oil and an knob of butter to a medium heat griddle pan. Add the fish skin side down, cook for a couple of minutes (depending on thickness). Season with salt and pepper, then flip the fish over. Cook for another minute, then turn the heat off. I kept the fish in the griddle pan while I dished out the vegetables. Serve the fish with the vegetables and use the oil from the pan for dressing (take your Instagram photo πŸ˜‰). Enjoy! Simple and easy dinners for busy mums are what it's all about. What's your go to simple dinner?
.
.
.
.
.
.
.
#seabassfillet #seabassfish #seabassdinner #fishcourse #fishdinner #fishdish #summerdishes #easyrecipes #easydinners #busymama #busymomlife #summerdishes #nutrientdense #nutrientdensefood #nutrientdensefoods #fibrefood #fibrerich #fibrerichfood

After a day of website planning for me and decorating my clinic for @mrgrantslife, we managed to get out in the evening to have a bite to eat.
@turtlebayuk in Winchester is one place we've never tried. These prawns were absolutely delicious and so was the squid. For mains I had the mutton curry with rice and peas. @mrgrantslife had a salmon dish. Having lived in Shepherds Bush in London, @charlielha and I used to have a favourite place to get jerk chicken with rice and peas. Let's just say Shepherds Bush wins hands down. I guess I'm used to the genuine Caribbean taste. It's a great place to go though and will be going again! .
.
.
.
.
.
#turtlebayrestaurant #curriedmutton #carribeanfood #riceandpeas #riceandbeans #curriedgoat #curriedgoatandrice

Most Popular Instagram Hashtags