Aleisha Deane Dietitian in Newcastle, New South Wales | Medical and health

Aleisha Deane Dietitian

Locality: Newcastle, New South Wales

Phone: +61 422 288 565

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• Medical and health
• Alternative & holistic health service
• Nutritionist

23.01.2022 REMINDERWomen’s Health Week kicks off this week with the theme ‘health checks’ and this is your friendly reminder to put your health first! As women it’s not unusual that we put our loved ones and others needs before our own and with the year we have had with COVID thrown in the mix maybe your health has taken a back seat. It’s time to check in with yourself, your health and reach out for support if you need it ... Whether it’s Booking in to see your GP, organising blood tests Speaking up about any changes to your cycle, abnormal/heavy bleeding, period pain Checking your breasts for any changes Organising that pap smear that you keep putting off Booking a dental check Organising a skin check Getting a referral to see an allied health professional (Dietitian, Exercise Physiologist, Physio) to help you eat better, more more or manage any injuries Finally getting around to organising that mental health care plan you said you would to help with your anxiety and stress Whatever it is, you have got this! Tag an amazing woman in your life who needs a little reminder If you need dietary support, reach out to learn more about my nutrition packages #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian #womenshealthweek #putyourhealthfirst

23.01.2022 COMING OFF THE PILL Coming off the pill to start trying for a baby? Maybe you have gone off the pill and expected your period to come back straight away but are still waiting... You feel confused as your friend told you hers came back straight away and now you are worried that something else could be wrong or it’s going to take longer to fall pregnant... Sound familiar? For some women their cycle comes back straight away but for others it can take months or even longer for it to return which is known as post pill amenorrhea The pill is out of our system in a day or so - so why does this happen? There is no single answer for this one, but a combination of three factors may play a role It can take time for your hormones to get back into sync after taking the pill. This is because the pill essentially takes over your natural hormones. A lot of women I see have been taking the pill for 5-10+ years before coming off it. Triggers for hypothalamic amenorrhea (HA) such as stress, dieting and over exercising (or a combo of all 3) A possible underlying health condition such as PCOS that has been masked while taking the pill Knowing about post pill amenorrhea and being aware that it is common will not only help to keep you informed, it can also help to uncover any triggers for HA or identify any underlying health conditions that may impact your fertility in the future. I would love to know your experience, did your period come back straight away, take a few months or are you still waiting? * amenorrhea = absent period Tag someone who needs to hear this #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

23.01.2022 ARE YOU EATING FOR FERTILITY?Maybe you have googled best fertility diets and made some changes to your diet and are now eating ‘healthier’. But how do you know if your ‘healthy’ is optimising your fertility? Firstly there is no one superior way to eat and your fertility needs are individual to you, so relying on a fad diet or something you read on google isn’t helping you to fall pregnant. Why?... You are you. Your needs, lifestyle and experience are your own What works for someone else may not work for you. Fad diets are unsustainable, restrictive and removing food groups unnecessarily can lead to nutrient deficiencies You can easily become confused and overwhelmed about what to eat Getting individualised advice and support will not only help you to nourish your body and meet your own needs, it will help you to optimise your fertility and improve your chances of falling pregnant! Here are some of my favourite tips for eating for fertility Get individualised dietary and supplement advice from a fertility dietitian Focus on wholefoods - think fruit, veg, whole grains, legumes, nuts & seeds, fish, seafood, extra virgin olive oil, dairy, eggs and lean meat Limit highly processed foods and alcohol Start now or ideally 3-6 months prior to TTC Dietary changes look different for everyone. I help you to nourish your body for fertility in a way that works for you and your lifestyle. Ready to get started? Send me a DM to learn more about my nutrition packages #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

23.01.2022 FERTILITY FRIENDLY RECIPE HUB What if I told you, you no longer have to spend hours searching for nourishing recipes!? Access to my Fertility Friendly Recipe Hub is included in my 8 week Nurture Your Fertility Package (coming soon!) I am always adding more fertility friendly recipes to the hub and would love to know what recipes you would love to see. Comment below... I am also working on a freebie for you all - so keep your eyes peeled And to all the amazing dietitians/nutritionists working in the fertility & pregnancy space, I would love to collaborate with you on this. If you’re interested please get in touch #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

21.01.2022 PLANNING FOR A BABY?Maybe you have started taking a prenatal supplement recommended by your friend and you feel like you’ve got this covered BUT only relying on a supplement and what works for someone else isn’t serving you or your fertility Why? Your requirements and needs are specific to YOU and a prenatal supplement is only one part of the equation ... Using a holistic approach considers Your nutrition and lifestyle. I help you to set nutrition goals and make simple nutrition and lifestyle changes to boost your fertility I recommend pre screening prior to fertility to identify any pre exisiting conditions or nutrient deficiencies Education about your cycle, hormones and how to track ovulation Individualised supplement advice to ensure your pre natal meets your needs. I assess your diet and provide recommendations based on this I look at your sleeping patterns, stress and overall mental health I encourage regular movement and to exercise in a way that you enjoy There is so much more to fertility than just taking a prenatal supplement. Using a holistic approach will not only help you to meet your individual needs, it will help you to feel confident and capable whilst nurturing your fertility journey Who wouldn’t want to experience this!? Are you ready to nurture your fertility? Send me a DM to get started #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

21.01.2022 SHOULD I BE TRACKING MY CYCLE? Ladies trying to conceive or wanting to conceive in the future, understanding your cycle is VITAL to understanding your health and optimising your fertilitySo, YES! Let’s touch on the basics... Your menstrual cycle is more than just a bleed (I know right, no-one ever teaches you this stuff at school!) Your cycle has four different phases that each play their part in your health and your fertility Each phase requires a delicate balance of hormones to run optimally and increase your chances of falling pregnant and ANY imbalance can disrupt this Why should we be tracking? Tracking your cycle is a great way to get to know YOUR body and what’s ‘normal’ for you. It can also help you to identify any changes that may need further investigations and can be a valuable resource to share with your health professionals if needed You can use pen to paper or there are some great apps available now, two of my favorites are @qendoau & @flotracker Confused about your cycle and not sure where to start? Send me a DM to find out about my nutrition packages. Let’s do this

20.01.2022 Are carbs good for fertility? So often I see women doing one of three things 1. Cutting out carbs unnecessarily from their diet OR 2. Not consuming carbs regularly across the day OR ... 3. Over consuming poor quality carbs So, what about if you’re trying to conceive? Aim for good QUALITY carbs and tailored portions as both the quality and serving size have been shown to be more relevant for fertility than the total daily intake Findings from the Nurses’ Health Study showed that glycemic load (GL) had a significant impact on fertility with women in the highest GL category 92% more likely to have had ovulatory infertility (infertility due to irregular or no ovulation) than women in the lowest category 92%! *The GL considers the amount of carbs (aka portion size) and how quickly they are turned into blood sugar (the quality) Some simple tips to get you started Opt for whole grains, legumes, vegetables & fruits - foods that provide slow release carbs but are also packed with vitamins, minerals and phytonutrients AND Reduce refined sources such as white bread, cereals, sugar, sweetened sodas, potato chips, biscuits etc Key takeaways Good quality carbs are important for fertility Work with a fertility dietitian to meet your individual needs Let’s work together and improve those odds! Send me a DM to get started

20.01.2022 FERTILITY FRIENDLY PORRIDGE Kick start your morning with this nourishing porridge for a boost of key nutrients while TTC Think wholegrains, B vitamins, fibre, folate, protein, calcium, probiotics, healthy fats & antioxidants To make: Crush Weetbix @sanitarium_au ,add milk of choice and top with a handful of nuts/seeds ... Microwave for 90secs and top with yoghurt (I used @siggisaustralia full fat vanilla), maple syrup (the real stuff!) and fruit of choice (banana and berries for me!) Have you tried weetbix as porridge? Comment below Note: I used gluten free weetbix (for medical reasons not because it’s ‘healthier’) and love that it’s made from wholegrains (sorghum) and is fortified with key nutrients such as folate, B vitamins and vitamin E. Most gluten free breads/cereals aren’t fortified with key nutrients particularly iodine and folate and are typically lower in fibre. If you want more fertility friendly snack ideas, keep an eye out for my freebie coming soon #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

19.01.2022 3 KEY NUTRIENTS YOU NEED TO KNOW ABOUT TO SUPPORT YOUR THYROID Let’s take a look IODINE: A critical nutrient during pregnancy... Essential for normal growth, metabolism & brain function Foods to include Saltwater fish & seafood Seaweed Eggs Iodised salt Fortified bread (most breads contain iodised salt except organic, bakery and gluten free) Check your labels! SELENIUM: Selenium works with zinc to help make your thyroid hormones work more effectively! Also great for men, providing a boost of antioxidant (hello healthy sperm) Foods to include Brazil nuts Fish/seafood Lean meat Chicken Eggs ZINC: A mineral that is essential for: Immunity & wound healing Cell division and growth Sexual maturation and reproduction The senses (taste, smell and sight) Foods to include Lean meat Seafood Milk Eggs Also found in smaller (less available) amounts in nuts, whole grains & legumes Are you getting enough of these key nutrients to support your thyroid? Now, there are times when you may be unable to meet requirements through food alone & supplements are needed e.g pregnancy, certain diets (vegetarian/vegan, gluten free) Before taking any supplements PLEASE talk to your GP, dietitian () or specialist for individualised recommendations. Send me a DM to learn about how I can help support your thyroid health

18.01.2022 FERTILITY FRIENDLY SALAD WRAP Sometimes it’s as simple as having a sandwich or wrap for lunch BUT what you put in it makes all the difference Try this combo for a balanced nutritious lunch option while TTC with key foods to help implantation A wholegrain wrap @bfreefoods spread with avocado, topped with leafy greens, tomato, lean chicken breast seasoned with all purpose @mingleseasoning , cheese & beetroot!... Providing key nutrients such as folate, wholegrains, fibre, healthy fats, lean protein, calcium and nitrates! Would you try this combo? Comment below If you want more fertility friendly snack ideas, keep an eye out for my freebie coming soon or send me a DM about access to my fertility friendly recipe hub

17.01.2022 FERTILITY FRIENDLY SWAPS Optimising your diet is one key thing you CAN do and it can make a significant impact to your fertility. More than you may realise! Research from Harvard University found that by swapping JUST 25g of animal protein for 25g of plant protein per day improved fertility by up to 50%! ... Swapping some animal protein for plant protein per day will not only improve your fertility, it will reduce your saturated fat intake and increase your fibre intake A key dietary pattern for fertility AND overall good health (helps lower cholesterol, stabilises blood sugar, improves gut health, reduces insulin levels, reduces inflammation and assists with weight management) So many wonderful benefits! So, what are plant proteins? Think tofu, legumes (including chickpeas, lentils, kidney beans) nuts and seeds Here are some of my favourite ways to get more plant proteins on your plate Try a meat free Monday! Swap out your usual meat for one of the options above. We love @melaniemcgrice tofu pad thai recipe, it’s a favourite and on our menu planner every week at the moment! Halve mince and add a can of legumes (kidney beans, lentils etc) this works great for tacos/burritos or spaghetti bol! Enjoy a smaller amount of meat and add a @edgellau snack can or no drain pouch of chickpeas to your salads! Swap your regular pasta for some @barillaaus @sanremopasta pulse/legume (chickpea or lentil) pasta Try a plant based burger patty for your next burger night! Try @woolworths_au macro bean burger mix (you just add water and roll into patties), a pre made one (look for one with mostly vegetables in the ingredients) or you can make them yourself at home. So many options! Not sure where to start? Start small and work your way up, every little bit makes an impact What’s your favourite way to enjoy plant proteins? Share below #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

17.01.2022 I’m back How is it almost September already!? Feeling refreshed (after holidays) and ready to get back to helping women and couples, just like you increase their chances of falling pregnant with simple nutrition and lifestyle chances. ... I’m excited to share that my 8 week NURTURE YOUR FERTILITY nutrition package is now available What does it include? 1:1 online nutrition support & accountability Fortnightly sessions and check ins Customised nutrition & supplement plan Downloadable workbook Access to my recipe hub Who is this program for? For women and couples who are thinking about trying to conceive in the future For women and couples who are already trying to conceive (naturally, with assisted reproductive technology or IVF) For women with pre-existing health conditions that may impact fertility e.g thyroid conditions, PCOS, hypothalamic amenorrhea (HA), endometriosis For women who want to learn more about their bodies, their hormones and their cycle to optimise health and fertility outcomes For women who struggle with emotional eating, want to improve their relationship with food or optimise their weight for fertility Ready to take the first step? I offer free 15min calls to get to know you & find out how I can best support you on your fertility journey. Send me a DM to save your spot! I can’t wait to meet you Aleisha x

14.01.2022 BLOG COLLAB with expert fertility dietitian The Dietologist - Stefanie Valakas answering one of your most frequently asked questions What can I eat in the two week wait to help my chances of implantation? We walk you through our top scientific two week wait tips to help you feel confident during the dreaded wait...... We go through: What is implantation What foods you can add to your diet in the wait to help support implantation & early pregnancy Some of our favourite practical lifestyle tips to implement during this time Ready to feel confident that you are nourishing you’re body for the two week wait? Read the full blog here http://thedietologist.com.au/two-week-wait-diet/ AND if you’re wanting more check out The Dietologist - Stefanie Valakas ‘foods for implantation’ eGuide available on her website For tailored 1:1 nutrition support send me a DM to find out about my nutrition packages

13.01.2022 FERTILITY FRIENDLY SNACK PLATE You guys loved my last snack plate so I am kicking the week off with this epic combo. Packed with key nutrients for fertilityThink wholegrains, protein, calcium, healthy fats, fibre, vitamin A, C & magnesium Would you try this combo? Comment belowIf you want more fertility friendly snack ideas, keep an eye out for my freebie coming soon or send me a DM about access to my fertility friendly recipe hub... #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

11.01.2022 NEW RECIPE - VEGGIE PESTO PASTA Try this delicious pasta recipe for a quick week day meal and a boost of plant proteins Remember just a swap of 25g of animal protein for 25g of plant protein per day can boost your fertility by up to 50%! Serves 4 You will need: ... 250g chickpea pasta, dry (@barillaaus @sanremopasta have legume varieties) Vegetables of your choice (the more the better) 2-3 tbsp of pesto* (homemade or jar if you’re short on time) 1 block of halloumi, sliced (optional) Steps: 1. Prepare pasta as per packet instructions. 2. Wash and roughly chop your veggies + slice the haloumi. 3. Make pesto. 4. Fry haloumi in a pan with olive oil (over medium heat) until golden brown on each side. Set aside. 5. Add veggies and saute. 6. Once the veggies are cooked, add the pasta, haloumi and stir through the pesto. Toss until evenly coated. *PESTO I rarely measure exact quantities but as a rough guide I add a combination of the following to a food processor and blend until creamy Spinach & fresh basil leaves Extra virgin olive oil Crushed garlic Parmesan cheese Nuts Avocado Note: full homemade pesto recipe coming soon! You could also swap the haloumi for some lean meat such as chicken Super simple to make & packed with fertility friendly nutrients! Save & tag someone who would love this recipe #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

10.01.2022 How well do you know your menstrual cycle? Another great reason to be tracking!

09.01.2022 POSTCAST EPISODE with Hannah @uteryou.uterme.uterus talking all things nutrition for fertility & pregnancy We go through The role of nutrition for fertility, key foods to include & avoid, male fertility & the impact of weight status ... The role of nutrition in pregnancy, food safety and how to navigate nausea, vomiting & constipation + listener Q&A I threw myself out of my comfort zone with this one, but I hope you guys love it! Listen to the ep over at @uteryou.uterme.uterus For tailored 1:1 nutrition support send me a DM to find out about my nutrition packages and how I can help you

08.01.2022 Are you thinking about starting a family or already trying for one? You’ve likely been dreaming of this moment for a long time...but it can also be overwhelming and confusing trying to navigate your way through all the information available. As your online nutrition expert I am here to remove the confusion and make you feel confident and at ease. This is why I have created my 8 week Nurture Your Fertility Package ... 8 weeks of support & accountability Learn how to eat for YOU & YOUR fertility Be confident that you are meeting all your nutrient needs Feel at ease no matter where you are on your fertility journey As your nutrition expert, I use a holistic approach and spend time getting to know you, your goals and your lifestyle. I help you shape your babies future, screen for opportunities, solve problems and strengthen your fertility outcomes. If you are on your own fertility journey, I see you. Whether you’re just starting, have been trying for a while or undergoing fertility treatments I am here to support you. Are you ready to invest in your own health and the health of your future baby? Send me a DM and let me know how I can best support you right now

07.01.2022 THE FERTILITY FRIENDLY RECIPE COLLECTION IS HERE! I know that eating for your fertility can be confusing, so I have collaborated with expert fertility Dietitians & Nutritionists to bring you a credible collection of our favourite fertility friendly recipes My aim is to help you nurture your fertility with food and to reap the wonderful benefits that good nutrition can provide for you and your future bub... Now, I would love to see and share all your recipe creations, remember to tag me @aleishadeane.dietitian Also, don't forget that I am here to support you, no matter where you are on your fertility journey. Please reach out to learn more about my nutrition packages for individualised advice. What are you waiting for? Click the link https://mailchi.mp/31d27a44b3ba/fertilityfriendlyrecipeebook

05.01.2022 FERTILITY FRIENDLY SNACK PLATE I know it has been a little while between food posts but I am back with this delicious snack plate - one of my favourite ways to enjoy food! Are you confused about what to snack on? With so much fear around food and cleaver marketing it’s no wonder you are confused! Aim to go back to basics, think wholefoods and lots of colour! Try this nourishing combo of fertility friendly foods for a boost of key nutrients while TTCThink healthy fats, fol...ate, calcium, fibre, whole grains, vitamins, minerals and antioxidants! Would you try this combo? Comment belowIf you want more fertility friendly food ideas, send me a DM to see how I can help you #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

03.01.2022 For all the women trying to conceive I see you For some women the experience IS exciting and fun, falling relatively quickly. We all know someone that had a friend that fell straight away and it’s so natural to wish that for ourselves when it’s our turn. ... BUT for many women the experience may look a little more like the right - a rollercoaster of emotions that no one warns you about No one experience is the same and there is no right or wrong way to feel. Your feelings are your own and they are valid no matter how quick or long it takes Just remember you’re not alone and there is so much you CAN do to support your fertility Reach out for individualised support #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian

01.01.2022 6 FOODS FOR HIM WHILE TTC* TO OPTIMISE SPERM HEALTHTrying to fall pregnant? Have you considered your partners diet? Maybe you have made changes to your diet and lifestyle while your partners have stayed the same BUT only considering half of the equation isn’t helping you or your fertility ... Why? We need a healthy sperm + a healthy egg for healthy conception Both the egg and sperm provide the genetic material Male factors either alone or in combination with female factors account for ~50% of all cases of infertility Improving your partners nutrition and lifestyle will not only help you to improve your chances of falling pregnant, it will also help to positively shape your babies future outcomes and health. Who wouldn’t want this? Here are 6 key foods to start including in your diet that have been associated with improving sperm health Wholegrains Seafood Green leafy veg Olive oil Nuts Fruit Providing a boost of important nutrients including omega 3 fatty acids, vitamin C & E, selenium, CoQ10, folate & zinc It’s no surprise that the above foods are key foods from the Mediterranean diet which has a large body of evidence supporting its role in fertility Now, no one single food is going to optimise your fertility, it’s the dietary pattern and what you do most of the time that will have the biggest impact! Remember, everyone’s needs are different and what works for your neighbour or friend may not work best for YOU. If you want individualised support send me a DM to get started Notes: TTC* trying to conceive #aleishadeanedietitian #womenshealth #fertility #pregnancy #nutrition #fertilitydietitian