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#pregnancynutrition

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#14weeks already!! I well 14.5 but who is counting ! With my first two pregnancies I totally had a belly by now! Funny I am eating more already this pregnancy than the last two! But again by sticking to macros... indulging in my cravings but not over doing it and making sure I have plenty of good fats and fiber! I think it’s making a ton of difference! ( good fats olive oil, avocado oil, lots of avocado, nuts , nut butters, coconut oil , wild caught fish) and fiber and my carbs from extra veggies , fruit and beans!) This is also the difference between my old cardio workouts compared to weight based workouts that so far are keeping my core tight and hopefully making Labor super quick and easy this time!! I have been following so many inspiring pregnant woman that look so amazing... and I keep telling myself instead of judge them like most other woman are, I’m just gonna use them as motivation and tell myself... I can too!! All we have to do is believe in ourselves and our goals! Show up and put in the work!! Who needs help getting starting?! I’m ready for ya!! 2018 here we come! Any mama out there reading this I promise you can to!! Anyone who thinks you don’t have the time, you do! Remember there will always be an excuse if you are looking for one! #lefleurfitness #lefleurwellness #pregnantbelly @sarahstage thanks for daily inspiration!😘

Pregnancy Morning Ritual 🙌🏻
I've got 3 weeks to go and as one can see, Bestie has seriously upped my nourishment levels every morning!
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I can't wait to meet this little human.
I wonder if it's a 💙 or a 💖
Maybe it will be 💚 after all the green juices I've drunk🤣
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#kld #nutribullet #nutrition #pregnancynutrition #boyorgirl @thenutribullet @nutribullet_sa

{ Post workout fuel for baby and I. We just went to @soulcycle and was starving when I got home. This has pretty much been my breakfast throughout pregnancy. Eggs are a wonderful source of choline to support baby brain development. I've been eating them every day paired with some sort of sautéed leafy green and avocado. I'll usually add a small amount of organic cheese to up the calcium content but there are plenty of non-dairy calcium sources out there if you are dairy-free. Cruciferous veggies (like arugula)are a great source of antioxidants and help to detox any nasties from the outside world. If I'm super hungry I'll add a slice of organic whole wheat sourdough bread or GF bread. I'm really loving @breadalonebakery for their organic and fresh loafs or a piece of fruit. Peaches and watermelon have been my jam right now 🍑🍉🍳 } #pregnancynutrition #whatimeating #23weekspregnant #healthymamahealthybaby

Spread the word! You do not need to "eat for two" during pregnancy. This is a myth. -
👩‍⚕️During my training years where I cared for pregnant patients (obstetrics), I had way too many women who would gain much more weight than they should have. This is partly due to this myth of needing to eat for two. -
🥗You actually don't need much more than your usual diet. The average extra needed is about 300 calories which is the equivalent to 3 medium bananas 🍌. -
🔥I will make a chart soon about how much weight you should gain during pregnancy based on your current body, but if you have any questions make sure to discuss with your OB.
#fatlossprescription #pregnancy #pregnancynutrition #docswholift #nutrition

The best part about running a business that is all about meal prep that I get to test recipes like it's my job (hehehe). Today I'm crushing hard on this next week's warm Chai Almond Smoothie. It's made with caffeinated chai tea, so it'll be replacing my morning cuppa, while giving me tons of healthy fats and protein for a balanced smoothie (and stable blood sugar till lunchtime). Curious also to know if you would you drink a hot smoothie for breakfast?

DAY 11 and another brilliant nutrition tip from @hannahrichardswellness.
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Her magic tonic for getting you through the flu and party season is a hot drink of turmeric, ginger & lemon topped up with hot water and with a bit of honey to taste. You can either pop it all in the blender or use a cold press juicer to juice the roots. Either way it's delish and helps reduce inflammation and is even ANTI AGEING! Perfect antidote to the mid-December slump! Make up a batch in the morn and pop it in a thermos to drink all day (scroll right to see the best bling thermos from @swellbottle - which is available on the @moveyourframe website! Def one for the xmas list). .
And you've still got a chance to win a 15 MINUTE SKYPE CONSULTATION with Hannah. A chance to kick start a healthy 2018 with top notch nutrition advice (whatever you want to ask/cover!). See Advent Day 10 for details NOW!
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#nutrition #tonic #healthydrink #healthystart #caffeinefree #wellbeing #wellness #thermos #drink #womenshealth #december #christmas #advent #pregnancynutrition #postnatalnutrition

"Are two eggs enough for you? As I scroll through #Whole30 pictures, I often see images of breakfasts including one or two eggs and no other sources of protein.

Here's the deal. I find that most women do well with about 20-30 grams of protein at breakfast. In fact, getting about 30 grams of protein in the morning is one strategy for preventing/managing morning sickness by evening out hormone surges. Having a higher protein breakfast can also have a positive effect on your cortisol levels (hello, sleep deprived mamas!).

One egg only contains about 6-7 grams of protein. If you're only having one or two eggs in the morning, you can see that you're not getting a whole lot of protein. You may find yourself hungry mid-morning or throughout the day, especially if you aren't upping your protein intake with subsequent meals. If you can't tolerate more than 1-2 eggs at a time, try adding another clean breakfast protein. You can also try having a "second breakfast" or mid-morning snack in order to get your protein needs met.

If you're pregnant, your baby requires protein to build all the cells of his/her body and for proper growth. You'll be able to kick some of the common pregnancy complaints like swelling, sugar cravings, and fatigue with sufficient protein. If you're postpartum, you need that protein for recovery (amongst many other reasons).

I truly believe in bioindividuality, so if one or two eggs (and no other protein source) is working for you, please just make sure you focus on getting at least 4 ounces of protein at your other meals and a few ounces at snacks/mini-meals." - Stephanie Greunke (@rockyourhormones), Registered Dietician

Interested in learning more about nutrition during pregnancy? Our Healthy Mama, Happy Baby program is based on Whole30 nutrition and includes a detailed exploration of this topic including controversial foods, food aversions and cravings. Click the link in our profile to join our HMHB community today.

#StephSays #Whole30HMHB #PregnantWhole30 #BreastfeedingWhole30 #PostpartumNutrition #PregnancyNutrition #PaleoPregnancy

Breasts go through some pretty remarkable changes during pregnancy & postpartum. They change shape, size, and most notably they lactate. Darkening of the areola & increased sensitivity are often one of the first noticeable signs that you're pregnant. You may also notice little bumps on your areola becoming more pronounced. These are Montgomery glands and they release a protective lubrication that helps prevent infection. If your nipples become dry & cracked in the early days of breastfeeding, it's best to wash the area with water only when showering. Soap can strip these protective oils and dry nipples out even more. It's also believed that the scent released from these glands helps guide baby to the breast to nurse. #ohbabypostpartum
Photo x @angiecouple
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#postpartumjourney#postpartum#healthypregnancy#pregnancynutrition#bossomnectar#breastmilk#breastfeeding#breastfeedwithoutfear#fourthtrimester#takebackpostpartum#unitedinmotherhood

MOST RECENT

It's the perfect time to wholly dedicate yourself to your health and well-being, and doing so will yield lifelong benefits not only for you, but also for your baby and for your family. The path is clear, but walking it is up to you; it takes commitment and self-discipline. Eat clean, ideally organic whole foods as much as you can. Greens are loaded with essential vitamins and minerals, and help prevent constipation. Eggs are a great source of healthy fat and protein which stabilizes your blood sugar so you don't get the commons symptoms from sugar and white flour foods like fatigue, brain fog, dizziness, anxiety and depression; they also provide nutrients crucial for many processes in the body, including baby's brain development, and your emotional and physical well-being. Avocados are also a great source of healthy fat - another excellent brain food, and they have nutrients that help build the skin, brain and tissues of your baby as well. 📷: @agoodmoodandfood. #GoodMoodFood #WholeFoodie #BrainFood #NourishYourself

Stepping up my iron intake for this little babe 💪🏼🍃 I'm a vegetarian (that doesn't always eat her veggies) so I wasn't totally surprised when the doc told me I was slightly anemic. I was, however, surprised when she prescribed pills so quickly. I did some research, gave her a call, and we decided that this is something we can try to correct with food first. Pass the spinach, please.



#yourmamasay #momblogger #mommyblogger #pregnancyblog #momitforward #mommyproblems #positiveparenting #readysetgo #pregnancynutrition #smoothie

Warm sourdough with cream cheese and chives. Like, is this the simplest way to create a piece of heaven that there is? Not a very healthy breakfast but there's calcium in that cheese so it's not all bad, and the taste wins over nutritional value anyhow. NCT again tonight so I can't procrastinate as much. Need to get my work done in the actual working day: now there's an idea! 🙄🙈
#nutrition #pregnancynutrition #pregnancyjourney #pregnancydiet #healthypregnancy #mummytobe #30weekspregnant #ttccommunity #ttc #mumblogger #infertilitywarrior

💞Garlic, lime and black pepper beef stir-fry 💞
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This yummy stir-fry is high in iron.  The RDI of iron in pregnancy is 27mg which is pretty difficult to get from your diet.  A deficiency in pregnancy is associated with increased perinatal maternal and infant mortality, premature delivery and low birth weight.  Also, if your ferritin levels (iron stores) are low this places you at an increased risk of having a blood transfusion if you have a postpartum haemorrhage so make sure you get your levels checked regularly during pregnancy (at the end of each trimester is ideal) and seek advice from a health professional about supplementation if necessary.
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http://www.sbs.com.au/food/recipes/garlic-lime-and-black-pepper-beef-stir-fry

Stewed berries, almonds and porridge to warm up! Grate the almonds for kids, or simply spoon in pure nut butter! #winterbreakfast #kidsbreakfast #nourishbowl #pregnancynutrition #pregnancynutritionist

#healthy #Christmas #fudge making today 🎄 ❤️
Easy and lasts for ages in the freezer... 1 cup #brazilnuts
1 cup #medjooldates
1 large #banana (I used 2 medium)
1/3 cup #rawcacao
2 heaped tbsp #coconutoil
1/4 cup #gojiberries

Whizz it up! Press into a tin and keep in the freezer. You can basically use any bit or dried berry combo 😋

We cooked this ham the other day and after it came out I was just pulling chunks right off the top, yeah. We’ve been having ham sandwiches and tonight I made a vegetable ham soup. Ham ham ham, I ❤️ ham.

My goal tonight was to run 3 miles or 30 minutes, whatever came first. The last few weeks have been HARD- my eating has been WAY off, work is nuts, and fighting sickness. When I hit 30 minutes and still had some juice in the tank, I was pretty pumped. Now just to stop eating cookies...#22weekspregnant




#runnerscommunity #womenrunners #inspiringwomenrunners #womensrunningcommunity #NRC #worldrunners #benchmarkrun #runlikeagirl #runit #runnersworld #runoutside #negativesplits #justdoit #fitpregnancy #healthypregnancy #pregnancyfitness #pregnancyfood #pregnancydiet #pregnancynutrition #pregnancyjourney #pregnantrunning #pregnantrunner #aaptiv #nikerunning #treadmillrun #teamaaptiv

Mulberries straight from the tree on uncle Damien's and Aunty Megan's farm. Yum tasty afternoon toddler treat. #toddlernutrition #fertilitydiet #pregnancynutrition #familynutrition #growyourown #pregnacyandpaediatriccollective #dranitastar

Breakfast ain’t ready without an enticing brekkie drink too! 🤷‍♀️ This one is a beetroot, orange, lemon, raspberry & mint blend *slurrrp* 🤤 Use the whole fruit, all the fibre. (Add a splash of water to blend and use the frozen raspberries as ice cubes - oh and squeeze in more lemon juice than you think it needs - it’s way better). 😉
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#beetrootjuice #raspberrysmoothie #nutritionfirst #pregnancynutrition #healthymom #healthymum #healthypregnancy #fitpregnancy #fitpreggo #breakfastideas #bumpnutrition

#14weeks already!! I well 14.5 but who is counting ! With my first two pregnancies I totally had a belly by now! Funny I am eating more already this pregnancy than the last two! But again by sticking to macros... indulging in my cravings but not over doing it and making sure I have plenty of good fats and fiber! I think it’s making a ton of difference! ( good fats olive oil, avocado oil, lots of avocado, nuts , nut butters, coconut oil , wild caught fish) and fiber and my carbs from extra veggies , fruit and beans!) This is also the difference between my old cardio workouts compared to weight based workouts that so far are keeping my core tight and hopefully making Labor super quick and easy this time!! I have been following so many inspiring pregnant woman that look so amazing... and I keep telling myself instead of judge them like most other woman are, I’m just gonna use them as motivation and tell myself... I can too!! All we have to do is believe in ourselves and our goals! Show up and put in the work!! Who needs help getting starting?! I’m ready for ya!! 2018 here we come! Any mama out there reading this I promise you can to!! Anyone who thinks you don’t have the time, you do! Remember there will always be an excuse if you are looking for one! #lefleurfitness #lefleurwellness #pregnantbelly @sarahstage thanks for daily inspiration!😘

Scrummy omelette for dinner. As usual on Monday nights, the mister is away which is actually starting to grate as I imagine me stuck here every Monday and Tuesday alone with our baby. Anyhow, before I start to rant, this wasn't too cheesy and had lots of mushrooms and cherry tomatoes in it. Pretty nourishing; tasty and filled a hole! Working late tonight as I procrastinated all day 🙄 half watching Nigella and wishing I had time to make everything she does! #30weekspregnant #3rdtrimester #pregnancyjourney #pregnancynutrition #pregnancydiet #healthypregnancy #nutrition #ttccommunity #ttc #mumblogger #mummytobe

A delicious chowder makes a robust and sustaining meal. If you’re monitoring your pregnancy diet it contains milk to contribute to your calcium intake, fish to boost your lean pregnancy protein and the fresh sweetcorn is a great source of fibre. YUM!
Ingredients
2 tbsp oil (sunflower or similar)
1 medium onion, chopped
1 red pepper, chopped
400gms of potatoes, peeled and diced
2 corn cobs, kernels removed
200 g natural uncooked smoked haddock
1 small red chilli (optional) finely chopped
500ml fish or vegetable stock
400ml milk

Method
Heat the oil in a large pan and gently fry the onions until soft. Add the pepper and chilli (if using) and fry for 2-3 minutes longer.
Add the potatoes, sweetcorn and stock and bring to the boil.
Simmer until the potatoes and corn are tender (about 10-15 minutes).
In the meantime, poach the haddock gently in the milk (about 5 mins). Remove the haddock from the milk and flake the fish, discarding the skin.
You might prefer to blend the soup at this stage – but don’t go too smooth, this soup should retain some texture.
Add the fish and the milk to the soup and reheat, simmering for a few minutes so the flavours blend.

#Pregnancydiet #pregnancycravings #pregnancynutrition #healthypregnancy #pregnancyjourney #healthyrecipes #healthylifestyle #nutritiousanddelicious #soup #chowder #healthysoup #healthymealideas #healthymeals #pregnancyjourney #pregnancyglow #fitpregnancy #tiuppregnancy #fitpreggo #preggo #babybelly #fitbump #mummytobe #mumtobe #postpartumjourney #wintermeals #winterwarmer

Warming Thai sweet potato (yams) and coconut soup, served with half a flaked avocado on top. Lovely for the snowy weather given the gentle heat from the chilli, plus it’s always nice to have something a bit exotic in the midst of the English winter ❄️ #healthypregnancy #pregnancydiet #pregnancynutrition #pregnancy #mumtobe #momtobe #souplife #healthycarbs #healthy #healthyeating #healthylifestyle #eatclean #cleaneating #eatcleantraindirty #plantbased #vegan #vegetarian #pescatarian #foodporn #foodstagram #instafood #thaifood #healthyfood #healthydinner #sweetpotato

If you happen to see my turkey loaf quick cook video then this was the final result. I served it up with one of my favourite grains, quinoa which has a great balance of protein and low gi carbs. Served up with all the veggies I had leftover to use. Added some sesame oil for flavour which I love adding to stirfrys. #healthyfood #dinnerideas #turkeymince #newbodyandsoul #londonnutritionist #irishnutritionist #traleegirl #leaneating #proteinfood #fatloss #postnatalnutrition #pregnancynutrition

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- Lost your get-up-and-go? Learn how to recharge your mojo and find that spring in your step again.
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- Time poor? We have plenty of Fast nutritious food strategies and ideas
- Lost for inspiration? Access to eRecipes books, meal plans and a community of instant ideas
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Join our thriving community of enthusiastic members on our next 50 day nutritional reset which includes a 21 day Sugar Detox that will eliminate those nagging sugar cravings.
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Led by registered nutritionists, the Sugar Detox Club is based 100% on good nutrition principles and step-by-step behavioural change to ensure realsitic and sustainable dietary changes. It is not a quick-fix, there will be no gimmicks and certainly no diet food, calorie counting or feeling of depravation. You will be introduced to delicious foods and learn nutrition strategies you can enjoy with your family for a lifetime!
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As a member of the Club you will receive:
* Weekly online webinars
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And if that’s not enough already, you’ll have LIFETIME MEMBERSHIP. Meaning you’ll always have access to our ever expanding hub of resources and experts.
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All that for only £79! To grab the early bird rate or to learn more see link in bio ☝
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#sugardetoxclub #sugarfree #nourishedmums #wellnourishedclub #mum #healthymum #healthybaby #pregnancynutrition #postpartumweightloss #familyfood #familynutrition #mumlife #functionalmedicine #nutritionist #health #mother #mumblog #mumboss #mumpreneur #eatwell #healthyeating #healthyfamily

Been battling the worst cold since last week. Stuffy runny nose, watery eyes, and just tired.
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Hoping that my delicious chocolate vanilla swirl superfoods heals me.
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No one wants to be sick at Christmas!! 🎅🏼🎄

The best part about running a business that is all about meal prep that I get to test recipes like it's my job (hehehe). Today I'm crushing hard on this next week's warm Chai Almond Smoothie. It's made with caffeinated chai tea, so it'll be replacing my morning cuppa, while giving me tons of healthy fats and protein for a balanced smoothie (and stable blood sugar till lunchtime). Curious also to know if you would you drink a hot smoothie for breakfast?

SPECTACULAR SPECTACULAR. Sometimes the most simple meals are the best. This is the perfect winter lunch, working from home and freezing my ass off in my living room ❄️ My boyfriend does our food shop every Saturday (alone, so I don't have to go) which is amazing, this week he got us some Aldi brown bloomer bread 🤤 it's so thick and delicious, it just calls out for butter and melted cheese. Bread gets a bad rep from those who misunderstand nutrition. These two slices are 300kcal, good source of fibre, cheap and versatile. And TASTY. Yes they are processed but so what?! Processed foods also have a bad rep but I'm betting those who question processed foods like bread are drinking alcohol, sipping on protein shakes/protein bars after the gym or eating a carton of soup for lunch- all processed, all fine. Simple foods like tinned tomatoes are processed. Humans are just smart and we've found ways to process foods to enhance taste, prolong shelf life or make them into something completely different (i.e. Bread). BREAD FOR PRIME MINISTER 🙌🏼😂 Had a packed weekend this weekend, only time for one nap 😱 must do better next weekend 😂 #nutrition #nutritionist #pregnancynutrition #pregnancydiet #pregnancy #bread #processedfoods #healthyfood #healthylifestyle #healthy #healthyliving #healthyeating #diet #balanceddiet

Open corn-bread sandwich of roast chicken and smashed avocado with lime juice & chilli flakes.
Nursery was snowed off so I have a rare Monday lunch date with my little lady today! She had the same, minus the chilli flakes!
#avocadolife #allaboutthegoodfats #pregnantlife #buildyourbaby #avocadomakeseverythingbetter #pregnancynutrition #roastdinnerleftovers #lunchideasforkids #quicklunchdate

|| NEW BLOG POST || Prenatal gut health—Part Two
~~~~~~~~~~~~~~~~~~~ Adopting a plant based, real food diet rich in gut healthy foods during pregnancy 🤰 has positive affects on mom and baby far beyond gestation!
Dig into this post on moms4health.com for recipes and strategies on how to make every bite count! ❤️❤️ #moms4healthusa #pregnancynutrition #guthealth #momlife #realfoodmom #realfoodbaby #kidshealth #empower

Yummy porridge topped with a lot of fruit in bed as I dial in to a webex meeting. Couldn't wait until it finished to eat so was eating mouthfuls on mute when I could! Another 1lb up since a fortnight ago and I'm happy with that. Hoping I don't see a sharp rise as Christmas approaches!
#healthypregnancy #pregnancyjourney #pregnancynutrition #pregnancydiet #ttccommunity #ttc #infertilitywarrior #mumblogger #mummytobe #nutrition #30weekspregnant #3rdtrimester

💞Every time I see this gorgeous little NaturoBest baby I want to kiss his beautiful chubby cheeks 😘 Just over a year since I was at his birth! Merry Xmas baby Lucas 💞 📸 via @wavephotography_au

DAY 11 and another brilliant nutrition tip from @hannahrichardswellness.
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Her magic tonic for getting you through the flu and party season is a hot drink of turmeric, ginger & lemon topped up with hot water and with a bit of honey to taste. You can either pop it all in the blender or use a cold press juicer to juice the roots. Either way it's delish and helps reduce inflammation and is even ANTI AGEING! Perfect antidote to the mid-December slump! Make up a batch in the morn and pop it in a thermos to drink all day (scroll right to see the best bling thermos from @swellbottle - which is available on the @moveyourframe website! Def one for the xmas list). .
And you've still got a chance to win a 15 MINUTE SKYPE CONSULTATION with Hannah. A chance to kick start a healthy 2018 with top notch nutrition advice (whatever you want to ask/cover!). See Advent Day 10 for details NOW!
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#nutrition #tonic #healthydrink #healthystart #caffeinefree #wellbeing #wellness #thermos #drink #womenshealth #december #christmas #advent #pregnancynutrition #postnatalnutrition

It's that time of year again! What is everyone's plans for Christmas lunch??? 🎁🎄

Lunch today is a kale, chickpea & baked sweet potato salad 💕

I have been eating lots of kale lately because firstly I love it but secondly it is a great source of good quality calcium! When you’re pregnant, the baby needs calcium to develop. If there’s not enough calcium for both of you, the baby will still take what it needs, leaving mum with potentially weakened bones!
#vegan #kale #calcium #plantbasedpregnancy #plantbased #nutrition #salad #healthy #pregnancynutrition #veganfoodshare #vegansofig #instafood #pregnant #glutenfree #thekindlife #vegansofmelbourne #secondtrimester #21weeks #21weekspregnant

I am so so excited to host this FREE ‘12 Days of Fitmas’!! .
This group combines two things that I love heathy eating and working out and CHRISTMAS!!!
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We are starting on Wednesday and it will have a ton of holiday fun included. It’s a great way to stay active on those 12 days leading up to Christmas and will include prizes, healthier holiday treats, a wonderful support system and one workout move a day!
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This group will take place on Facebook and is a great resource to learn how to stay on track during this busy time of year.
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So let’s have some fun with Christmas workouts and accountability. .
Comment below or message me if you’d like to join! Cause who can say no to FREE workouts and daily prizes?!?!

Pint size client bliss 💗✨ @little_viqueen

Chargrilled eggplant, portabellos, cherry tomatoes, spinach, spring onion and eggs with balsamic glaze. 😙👌🏻 .
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#pregnancynutrition #nutritionfirst #healthylifestyle #healthypregnancy #healthypregnant #pregnancydiet #eatgoodfeelgood #bumpnutrition #feedthebump #fitpregnancy #fitpregnant

My first time to make falafels. The recipe called for collard greens but I didn’t have any so I used spinach and Brussels sprouts to boost the nutrition. There’s chickpeas, tahini, garlic and salt and pepper. So scrumptious. I do want to try it again but baking it instead of frying.
The greens are a great source of folate (folic acid) which is so important for pregnancy. .
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Have you made falafels before?
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#nutritiousanddelicious #falafel #meatlessmeals

Quinoa burgers + Roasted Broccoli 🥦 is just one of this week’s yummy meals! Super simple and done in 30 mins 😍 Sign up in the link if you’d like to make your life way easier! 5 healthy, simple gluten free recipes along with a grocery list and prep guide every week in your inbox. We do the thinking so that you don’t have to 🙌

Starting off the week well #mondaybreakfast leafy greens, grilled zucchini straight from the garden, eggs and 1 whole grain toast. Enjoyed by everyone in the family (though my two year old will not eat the rocket....yet) #familymeals #toddlernutrition #fertilitydiet #pregnancynutrition #dietitianapproved #pregnacyandpaediatriccollective #dranitastar

Parsnip teams well with spices, making a delicious warming soup that’s perfect when the weather’s chilly! Often underrated, the humble parsnip is a super healthy food for pregnant women – rich in potassium which can help lower blood pressure.

Ingredients:
1 onion, finely chopped
1 carrot, diced
1 leek finely chopped
4-5 parsnips, peeled and diced
3 cloves of garlic, crushed
2cms of fresh ginger, finely chopped
1 red chilli, deseeded, finely chopped
I teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon ground mixed spice
2 tbsps of sunflower oil
1 tin of coconut milk
600ml of chicken or vegetable stock

Method:
Cook the onions, garlic, chilli and ginger in the oil over a medium heat until the onions start to soften. Stir in the spices and cook for a further minute. Add the carrot and leek and continue to cook for a few more minutes.
Add the chopped parsnips, the hot vegetable stock and the coconut milk. Bring to the boil and then lower the heat to simmer gently until the vegetables are thoroughly cooked and soft – about 15-20 mins.
Blitz in food processor or use a hand-held blender until smooth. Add more stock or water if the soup is too thick.
Sprinkle with chopped coriander to garnish – or a few slices of chilli
This soup is a great favourite with younger children who love the sweetness of the parsnips combined with coconut milk.

#soup #healthysoup #soupson #preggocravings #pregnancyfood #tastyhealth #flavour #flavoursome #Pregnancydiet #pregnancycravings #pregnancynutrition #healthypregnancy #pregnancyjourney #healthyrecipes #healthylifestyle #vitamins #nutritious #parsnip #spiceupyourlife #parsnipsoup #fitpregnancy #healthypregnancy #fitmomtobe #prenatalfitness #pregnancyworkout #warmup #warmth #recipe

😋😋😋Yum yum fresh squeezed #mosambijuice aka #sweetlimes. This way I can really enjoy my #citrus #pregnancycravings without having to pay for heartburn later and it's helpful in bone growth of the foetus as it has plenty of Vitamin C. Just make sure to drink right away otherwise you will have bitter drink 😖
#25weekspregnant #pregnancynutrition #pregnancydiary #maternity #babybump #maternityblogger #fitpregnancy #fitpreggo #maternitylife

Meal Prep Tip: Cut up and prep the majority of your produce right when you get home from the store. ⠀
🔹Cut up bell peppers, cucumber and carrots to pair with a dip as a healthy snack. ⠀
🔹Wash, dry and store your greens so they are easy to throw together for a quick salad.⠀
🔹Peel, cut and freeze bananas or other fruits for smoothies.
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Doing this doesn't take a ton of time but it makes it SO much easier to make healthy choices during the week, especially when tired and hungry. (Note: do not pre cut your avocado-unless you plan on freezing it- as it will brown. I just included it since it looked pretty in the picture 😉)

Waffles de avena y cambur (banana) sin huevos. La receta es facilísima:
1.5 tazas de harina de avena
1 cucharadita de polvo de hornear
2 tazas de la leche de tu preferencia
1 cucharadita de canela
1 banana triturada
1 cucharadita de vainilla
Edulcorante al gusto (opcional)
Mezcla todos los ingredientes y coloca en la wafflera 4 minutos.

#topofthemorningtoyou #avena
#thewifeiscooking #comiendopordos #eatingfortwo #healthy #momtobe #pregnant #pregnancy #healthypregnancy #healthypregnancyeating #pregnancynutrition #healthylife #comesano #comidasana #momishungry #strawberries #healthystrawberryrecipe #healthyoatsrecipes #fresas #comidadeembarazada #embarazosaludable #vidasana #vidasaludable #comidasaludables #waffles #healthywaffles #eathealthy #oatmeal #oatmealwaffles

Çay kahve yasağı sona erdi. Artık kendime izin veriyorum. 5 ayın ardından içtiğim ikinci türk kahvesi. Ilkini geçen hafta annem ve kız kardeşlerimle içtim ☕ babamızı babaannemizin yanına gönderdik. 1 hafta kızımla başbaşayız. Çalışma kampına girdik bugünden itibaren 📖📑🖋
#kıpırcık #hamile #hamileyim #hamileyiz #hamilelik #hamilegüncesi #hamilegünlüğü #hamilebeslenmesi #hamilekafası #bebekgeliyor #thirdtrimester #instamom #29weekspregnant❤️ #29weeks #29haftalıkhamile #pregnancy #pregnant #pregnancynutrition #pregnantlife #pregnancyglow #pregnancyfood #pregnancyissues #babybelly #bumpie #babybump #momtobe #healthypregnancy #baby1 #7thmonth

5 reasons to throw together my Fabulous Flapjack this weekend (after you’ve enjoy all the snow ❄️) ...
💕Fun to make with little people
💕Set yourself up for the week, they make an awesome on-the-go breakfast 💕Fab energy balanced snack for little (& big) people
💕Breastfeeding milk boost
💕Easy to adapt for weaning first bites - just replace the chopped nuts with ground nuts, exclude the sweetener, add an extra 100ml water and allow it all to soak for 10 mins before baking.
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All you need:
50g grass-fed butter or coconut oil
2 tbsp smooth almond butter
2 tbsp honey or maple syrup
1 banana, mashed
2 apples, grated (including skin)
250g gluten free rolled oats
60g cranberries and/or raisins
60g mixed chopped nuts and seeds (i.e flaked almonds, crushed walnuts, pecans, brazil nuts and pumpkin seeds, sunflower seed)
75ml hot water
Optional: Increase protein intake by adding 4 tablespoons of Pulsin whey or pea protein powder. Add a tbsp of cinnamon. .
All you do:
Heat oven to 160C/140C fan/gas 3. Grease and line a 20cm square tin with baking parchment. Heat the butter, nut butter and honey or maple syrup in a small pan until melted. Add the mashed banana, apple and 75ml hot water, and mix to combine.
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Tip the oats, the dried fruit and the seeds into a large bowl. Pour in the combined banana and apple and stir until everything is coated by the wet mixture. Tip into the cake tin and level the surface. Bake for 55 mins until golden. Leave to cool in the tin. Cut into 12 pieces to serve or store in an airtight container in the fridge or freeze for a later date.
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#nourishedmums #motherhood #cookingwithkids #breastfeeding

FAQ: Is Rooibos Safe to Drink During Pregnancy? A questions we get regularly and in South Africa we swear by the benefits of rooibos for you, baby and small children during pregnancy, lactation and infancy. But we don't want you to take our word for it, so do your research and ask your Doctor. There is some great information on the Livestrong Website as well.

#rooibos #pregnantmommies #pregnant #pregnancy #pregnancynutrition #pregnancyeats #bump #babybump #caffienefree #lactation #breastfeeding #breastisbest #breastfeedingeats #nutrition #healthyoption #coffeealternative

BETA CAROTENE BLAST SMOOTHIE (aka my Carrot-Mango and Pumpkin Smoothie- all foods that are rich sources of beta carotene 😀)
1 cup frozen mango⠀
1/2 frozen banana⠀
1/2 cup pureed pumpkin⠀
1 carrot ⠀
1/2 tsp cinnamon⠀
2 pitted dates⠀
1 cup almond milk⠀
1 tbsp hemp seeds⠀
Top with pumpkin seeds (optional)⠀
Blend until smooth and enjoy! ⠀
....⠀
Some of the benefits of beta carotene include:⠀
🔸Powerful antioxidant- helps optimize fertility and slow down aging⠀
🔸Supports a healthy pregnancy⠀
🔸Protects skin and eyes ⠀

•SWEAT it OUT•
It’s not about if, but it’s about when. Since finding my groove with at home workouts and my private accountability groups (almost 2 years ago), getting a good workout in has become a part of my daily routine. And although every day it may be at a different time, I get it done! So it’s not a matter of “if” I am going to get to the gym, or get a workout in. It’s just a matter of “when”. Because the gym is in my own home 🏡👍🏻So getting there can’t be an excuse!
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What are your top excuses for skipping your daily sweat session!?
👇🏻Drop em’ below! And then let’s commit to kicking those to the curb!

Good Morning friends!
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Up bright and early to get to the grocery store since it’s snowing. I want to try and make it before it gets slammed cause snow in the south is apparently no joke!
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Made a quick healthy meal plan for the week that I’m super excited for. This week I drop down to one yellow container (carb) and I’m excited to try out some new meals!
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Are you a Saturday or Sunday shopper? Do you meal plan or just go with what looks good at the store?

Breakfast was a chunky bowl of muesli with a few blueberries as I sort through the mountain of Christmas purchases that I've made and start sorting them into piles. I'm still in my pyjamas now! Need to get ready though for Christmas dinner at our friends in Sussex. Bit of a drive so I have to drag myself for that shower sooner or later! 🙈
#pregnancy #healthypregnancy #30weekspregnant #mummytobe #mummytobe #pregnancyjourney #pregnancynutrition #nutrition #pregnancydiet #infertilitywarrior

Cooking for my sexy Mr tonight.. 😏 This spicy miso, veggie noodle broth is smacking back with flavour. 😵 Fresh ginger, sesame oil, coriander and sriracha ... o0o and nori (!) makes this dish sing! 💥🌶🥢
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#yeahbaby #dinnerfortwo #cookingforbae #spicyasfuck #vegannoodles #broth #misosoup #healthfreaks #thewaytoamansheart #veganeats #fitpregnancy #fitpreggo #healthypregnancy #pregnancynutrition #loverealfood

Watch your body

Get to know your body’s normal cycle of ovulation and menstruation. The time around ovulation is when you’re at your most fertile. It can help to do a little detective work and find out when that is, so that you can maximise your chances of getting pregnant. You may be ovulating if: • It’s 12 to 16 days before your period • Your discharge is watery, slippery and more clear • Your body temperature has increased a little • You’ve noticed a little abdominal pain or breast tenderness • You may feel more sexy and aroused

See link in bio.

Salivating much?! 😋😂 This is an old favourite - you’ll find versions of it in many of the ‘celebrity’ cookbooks. I love lots of aspects of this recipe - it’s super easy, you can prep ahead, it’s very low ‘hands on’, there’s lots of opportunity to amp up the plant content, as a side dish it can accompany so many main courses, and you can use it as the base for a colourful salad eaten cold! .
All you need:
1 pepper per person
cherry tomatoes, (3 -4 per pepper) or larger tomato/pepper
Red onion
Oregano
Rosemary
Garlic - 1-2 clives minced or very finely chopped
Chilli flakes (optional)
Olive oil
Balsamic vinegar
Olives / capers / anchovies
pine nuts / walnuts / feta / basil
Salt and pepper
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All you do:
1. Slice the peppers in half lengthways and remove the seeds.
2. Slice the tomatoes in half (cherry) or into small wedges (larger)
3. Finely slice the red onion
4. Gather your remaining ingredients
5. Place the peppers into a roasting dish and fill the pepper cavity with the remaining ingredients - according to taste - with the exception of the pine nuts, walnuts, feta and basil
6. Add a glug of olive oil and a drizzle of balsamic to each pepper and season with salt and pepper. If making in advance you can keep these in the fridge to bake later (best to season just before cooking)
7. Bake at 180C (fan) for 30-40 minutes until the peppers have softened. Add the pine nuts or walnuts and feta (optional) and return to the oven for a final 10 minutes
8. Sprinkle with the basil and serve with fish or meat of your choice.
9. Think about making extra and having later in the week with hummus and salad for an easy ready-made lunch.
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#nourishedmums #motherhood #pregnancy#family #familyfood

So excited to finally be official as an Nutritional Therapy Practitioner!! Be prepared to get lots of education, empowerment and maybe a little crazy 😁

#nutritionaltherapypractitioner #nutritionaltherapist #healthygut
#paleoish #paleolifestyle #pregnancynutrition #healthykids #healthyhabits

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