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Endometriosis Dietitian

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24.01.2022 NEW EPISODE OUT NOW! Exploring IVF and Fertility with Dr Joo Teoh Joo is a Perth-based obstetrician, gynaecologist, fertility specialist AND my wonderful colleague at St John of God Hospital. Not only does Joo have decades of professional, international, clinical and research experience, he also has his own personal fertility journey, which enriches his personalised, holistic approach to assisting his clients in their fertility journeys.... Tune in to Nourish Nurture Breathe to learn: When it’s advisable to start seeking help with your fertility What the major factors are for men and women which can cause difficulty in falling pregnant Lifestyle factors which can play a major role in improving your fertility The ins and outs of IVF and what to expect. PLUS, some tips around how to choose the right clinic for you. Listen in on Spotify, Apple or your streaming platform of choice. Tell me, will you be tuning in to this episode? See more

22.01.2022 Still trying to figure out why your iron is always low? In my podcast interview with Dr Pradeep Jayasuriya yesterday, we mentioned that getting to the root cause of iron deficiency is absolutely necessary to improving and maintaining your iron status long term. But there are many nutrients that compete for iron absorption and could be hindering your ability to absorb the dietary iron you're eating. Here are my top tips for iron deficiency: ... Avoid tea, coffee and dairy within 1 hr of eating iron-rich foods Cook legumes well to remove phytic acid Blanch greens in boiling water to remove oxalic acids Take thyroid medications such as Thyroxine away from iron rich foods and supplements Check with your doctor if you are worried about other medication-nutrient interactions If you are vegetarian, vegan or pescatarian you may have difficulty meeting your dietary iron intake and need to consider a supplement Comment below if you need help managing iron deficiency and finding the right iron supplement to boost your levels See more

19.01.2022 Here's a 5 minute snippet of our latest Nourish Nurture Breathe episode diving into irritable bowel syndrome to help you manage bloating, pain, constipation and diarrhoea. Dig into this episode to learn: What is IBS How to chart and read your symptoms using gut journalling... Heaps of tips (dietary and non) on how to manage your symptoms. PLUS we also dive right into the low FODMAP diet and how this is used as a treatment for IBS. You'll find this episode on Apple podcasts and Spotify or stream straight from our website (link in bio!).

18.01.2022 It’s warming up here in Australia and today is AFL grand final day! Try this healthy twist on a coleslaw for your footy BBQ today (even if you’re still stuck at home doing a virtual BBQ). INGREDIENTS For the slaw 6 cups shredded green cabbage... 2 cups shredded red cabbage 1 cup shredded carrots For the dressing 1/2 cup plain Greek yogurt 1/4 cup extra virgin olive oil (try garlic infused oil if you don’t tolerate garlic) 1 teaspoon garlic minced 2 tablespoons apple cider vinegar 1 tablespoon maple syrup 1/2 teaspoon salt 1/4 teaspoon black pepper INSTRUCTIONS 1. In a small bowl, mix the ingredients of the dressing together. 2. Place shredded green cabbage and shredded purple cabbage and carrots in a large bowl. 3. Pour the dressing over the coleslaw and toss to combine. 4. Serve immediately, or cover and refrigerate for up to 4 hours. Enjoy @feelgoodfoodie

18.01.2022 Did you know that women with Endo are 3.5 times more likely to be diagnosed with IBS than women without? Similarly, PCOS is also associated with an increased occurrence of IBS. Medical researchers are investigating why this is the case with clues leading to commonalities seen in all three conditions such as:... Stress, anxiety, depression Visceral hypersensitivity (a sensitive gut) Hormone imbalances Gut dysbiosis Chronic inflammation ... which may explain the increased risk and co-occurrence of the conditions. Dealing with the pain and discomfort of having IBS on top of Endo and PCOS has impacts beyond the bathroom, such as: Affecting your energy levels Worrying about not being near a toilet at all times And don't even get me started on trying to fit into a tight pair of jeans! I get you! Check out my latest blog post as I shed some light on the link between IBS, Endo and PCOS https://www.christieleenutrition.com//understanding-the-li See more

18.01.2022 I have never read anything more true!! Thank you @theendomonologues

17.01.2022 Try this delicious chia jam on peanut butter toast or stirred through porridge This recipe is high in anti-oxidants which helps reduce inflammation for Endo, optimize egg and sperm health, and is high in soluble fibre to keep your gut health in check. I highly recommend this breakfast if you’re feeling constipated.... Low in FODMAPs for anyone who suffers with bloating, pain and funky bowels. @feelgoodfoodie INGREDIENTS 2 cups raspberries 2 tablespoon maple syrup 1 tablespoon lemon juice teaspoon vanilla extract 2 tablespoons chia seeds INSTRUCTIONS 1. In a medium saucepan over medium heat, add the raspberries and cook until they start to break down, stirring and mashing frequently, about 10 minutes. 2. Turn the heat to low, stir in the maple syrup, lemon juice and vanilla extract. Then stir in the chia seeds and turn off the heat. 3. Allow the mixture to stand for 5-7 minutes until the chia seeds thicken the jam and the mixture to cool down. (The jam will continue to thicken as it cools.) 4. Serve immediately, or transfer the jam to a jar and store in the fridge for up to 2 weeks.

13.01.2022 Feeling confused about what diet you should follow for Endo? I don't blame you! There is SO much confusing information online and many of the recommendations out there are excessively restrictive and not backed by science! Well, you guys asked, so I listened. Head on over to Spotify, Apple or your streaming platform of choice to download my podcast "Nourish Nurture Breathe" and listen to my latest episode called - What to Eat for Endometriosis (part 1): Inflammation and... Fertility. Spotify link here - https://open.spotify.com/episode/0o39UdgitZmERvJAiUilRh I dive deep into: What endometriosis is and how it impacts fertility How diet can support chronic inflammation The Mediterranean diet and optimising your chance of pregnancy (now or into the future) In Part 2 I will be diving into nutrition for managing gut health, excess oestrogen and IBS, so stay tuned for that one launching in a few weeks. This episode is particularly good if you are NEW to Endo as I go right back to the very beginning to help you understand the ins and outs of Endo and how nutrition can be a powerful tool to add into your symptom management toolkit. Tag and share with all your Endowarriors so everyone can benefit from learning together

12.01.2022 Try these pimped up vegan carrot cake pancakes. I’m always looking for ways to help my clients sneak more veggies into their diet and breakfast is a perfect way! INGREDIENTS... 1 cup whole wheat white flour (gluten free flour option) 1 tablespoon baking powder teaspoon cinnamon 1 pinch sea salt 1 cup milk of choice (cow, lactose free, almond, oat) 2 tablespoons maple syrup 3 tablespoons grapeseed oil, or other oil 1 teaspoon vanilla extract 1 cup shredded carrots, lightly packed 2 tablespoons walnuts 1 tablespoon shredded coconut Cooking spray INSTRUCTIONS 1. In a medium bowl, whisk together the flour, baking, cinnamon, and salt; set aside 2. In a large bowl, combine the oatmilk, maple syrup, oil and vanilla extract. Stir in the shredded carrots, walnuts and shredded coconut. 3. Heat a nonstick griddle over medium-low heat. Spray with coconut oil cooking spray or leave the pan dry. 4. Pour 1/3 cup of the batter into the hot griddle. Cook for 3-4 minutes, until the edges firm up and you can slide spatula under the pancake. Flip the pancake and cook for another 1-2 minutes until the pancake is cooked through. Repeat for the remaining batter. Recipe yields about 8 pancakes. 5. Serve immediately with topped with coconut yogurt, walnuts and maple syrup, if desired. Enjoy @feelgoodfoodie

10.01.2022 Do you dread your period every month? Period and pelvic pain are caused by prostaglandins which help contract the uterus each month. However for some, the pain is so severe it can cause nausea, vomiting and diarrhoea too. Pain is not normal if:... It lasts more than 1-2 days at the beginning of your period You cannot perform your normal activities i.e. go to work Pain killers are not effective or you need to take a lot Pain wakes you in the night My top 5 tips for period & pelvic pain: 1 Low GI carbohydrates balance blood sugar and insulin levels and also provide fibre which assists in reducing excess estrogen levels 2 Processed foods, fried foods and animal fats increase inflammation and menstrual pain severity 3 Calcium reduces menstrual cramps, fluid retention, mood disorders and food cravings. 4 Fruit - studies show that women who eat more fruit were less likely to experience period pain 5 Omega-3 from fish has been shown to reduce inflammatory prostaglandins If you're sick of using pain medication or hormonal pills/contraceptives and looking for a natural solution to managing period pain, send me a DM to find out how I can help you

06.01.2022 Does your partner give you the look every time you try to enjoy a meal? Want to enjoy food without the worry? A guided food challenge is the most efficient and effective way to find your food triggers so you can go back to enjoying food again with confidence.... This is especially for you if you’re confused about whether you can eat bread or dairy. With a science-backed approach, you will be surprised to learn the amount of foods you CAN eat. Comment below if you want to learn more about this

06.01.2022 Let me guess You're standing in the pantry with phone in hand searching for snack ideas that do not BLOAT! There are so many yummy options! Here is a quick guide to make a quick, filling or satisfying snack depending on your hunger levels and time constraints. The FODMAP diet does not exclude any food groups and is based on rigorous science to manage bloating, constipation, diarrhoea and excess wind .... Want to know more about how the low FODMAP diet can help with Endo bloating? Send me a DM See more

04.01.2022 Did you know that 40% of women under 50 are deficient in iron? In this week's episode on Nourish Nurture Breathe, I interviewed Dr Pradeep Jayasuriya from the WA Iron Centre on all things iron. We covered:... What low iron means and how to spot the symptoms What the difference is between low iron and anaemia Iron supplements and IV iron infusions PLUS, I asked the questions from you guys (my awesome followers) on all things chronic iron supplement use, maintaining iron stores and concerns around intravenous iron staining. Tune in via Apple Podcasts, Spotify, Google or stream straight from the Nourish Nurture Breathe website (www.nourishnurturebreathe.com) Let me know if you'll be tuning in! See more

04.01.2022 Has your Endobelly ever been mistaken for a pregnant belly? As if the wardrobe meltdowns, cancelled plans and impacts on body image isn’t enough! And if you’re also on your TTC journey, this can be a real punch in the guts ... Tell me your Endobelly story. Have you ever measured how much your bloat can grow? What lifestyle changes have worked for you?

04.01.2022 "I'm not sick and tired of being sick and tired ..." says no-one ever!! It's a fact that women with endometriosis have a higher risk of iron deficiency due to heavy menstrual bleeding and immune dysfunction. Symptoms of iron deficiency include brittle nails, headaches, poor concentration, cracks at the corner of the mouth, dry mouth and tongue, restless legs... ... ? 1.Get your iron levels checked. 2.Ensure you regularly eat iron-rich foods. Haeme iron from animal sources is most easily absorbed; and non-haeme iron from plant sources is difficult to absorb. Pair your non-haeme plants with vitamin C to enhance absorption and make sure to cook legumes and leafy greens to remove iron blockers. Stay tuned for more on iron blockers this week. PS: for the omnivores (meat-eaters) out there, you may have read online that you need to completely avoid red meat to manage your Endo... this is not true! Beware of generalised Endo diet information online and see an Endo dietitian for a personalised Endo diet and support to optimise your iron intake. Send me a DM if you'd like to know more. See more

03.01.2022 You are brave, strong and beautiful. Thank you to all the Endowarriors who put their trust in me to be part of their healing journey, and to all the stories shared with me in the DM. You guys inspire me every single day. @endohealthhub

03.01.2022 Do you ever feel like you are just on and off the energy merry-go-round? Like you're stuck in survival mode - weight won't budge, constantly looking for quick energy ( coffee) and your period is all over the shop? (Hopefully not actually all over someone's shop ). Then it might be because your hormones are out of whack!... Balancing hormones is all about supporting your body and organs to do their job efficiently. Rather than masking up hormone problems, my approach is all about treating the root cause to find a solution. If you're sick and tired (like I was) of being offered the "pill" as the answer to all of our problems, get in touch with me via DM to find out about how we can work together. See more

02.01.2022 Check out this Mediterranean and low FODMAP stuffed chicken - healthy, easy and beaming with flavor!! INGREDIENTS 4 skinless boneless chicken breasts 1 teaspoon oregano... 1 teaspoon paprika teaspoon salt teaspoon black pepper 1 cup baby spinach chopped cup crumbled feta cheese cup chopped roasted red peppers 1 tablespoon chopped basil 2 tablespoons kalamata olives 2 garlic cloves minced 2 tablespoons olive oil divided Instructions: 1. Preheat the oven to 400F. Pat the chicken dry with a paper towel. Make a horizontal slit in the thickest part of the chicken breast to create a pocket, making sure not to cut all the way through. 2. Season the chicken breast with oregano, paprika, salt and pepper and use your hands to rub the seasoning on both sides of the chicken. 3. In a small bowl, combine the spinach, feta cheese, roasted red peppers, basil, olives, garlic and 1 tablespoon olive oil. Stuff the mixture evenly inside the chicken breast. Use a couple toothpicks to close each pocket. 4. Heat the remaining olive oil in a large oven-safe skillet or cast iron skillet, add the stuffed chicken and sear until golden brown, about 3 minutes per side. 5. Transfer the skillet to the oven uncovered and bake until cooked through, about 15-18 minutes. Enjoy with a simple green salad and brown rice! @feelgoodfoodie

02.01.2022 Live in Perth Australia? Have IBS? The NOISY GUTS team at UWA would love to listen to your gut noises! They have comfy armchairs and wi-fi set up, so that you can work or browse the web. $30 reimbursement is provided. ... Slots available on weekdays and weekends. Sign up here http://bit.ly/UWANOISYGUTS #ibs #uwa #perth #uwastudy #study #research #noisygutsproject #diet #fodmap #perthaustralia #westernaustralia #guthealth #health #healthy #perthgram #perthlife

02.01.2022 Thank you @qendoau for sharing my blog on the link between IBS, Endo and PCOS. Did you know those with endo are 3.5 times more likely to suffer from irritable bowel syndrome? Or that PCOS sufferers are more likely to have IBS, than those without!? Qendo is an incredible font of support, knowledge and education on all things #Endo, #Adeno, #PCOS and #infertility. I am honoured to have my blog featured on their website.... Link in bio or read it here https://www.qendo.org.au//shining-light-on-the-link-betwee . . . . #qendo #qendoblog #endometriosis #pcos #ibs #irritablebowelsyndrome #fodmaps #endo #adeno #cyster #endometriosisdietitian #endodiet #chronicpain #pelvicpain #periodpain #bloating #endobelly #monashfodmap #spoonie #endowarrior #pcosawareness #endoawareness #ibsawareness

01.01.2022 Have you been trying to concieve with Endo for over 6 months? Get started with these tips on the DO'S and DONT'S. 1 AVOID - Predator fish such as flake (shark) from fish and chip shops as they are high in mercury, a heavy metal that can accumulate in the body and may lead to developmental delays in children.... CHOOSE - go for smaller fish such as salmon, mackerel, sardines, hoki, barramundi or snapper. Oily fish high in omega-3 is the best choice as it improves egg quality. 2 AVOID - refined grains such as pastries as they are high in saturated fat and sugar which increases inflammation and insulin hormone imbalances. CHOOSE - wholegrains with seeds to improve your uterine lining and encourage implantation of the developing embryo. 3 AVOID - alcohol has been shown to impact ovulation, implantation rates and increases the risk of miscarriage. CHOOSE - kombucha is a fermented drink containing only very small amounts of sugar and alcohol. Great for gut health and a much healthier alternative. 4 AVOID - BPA plastics disrupt hormones. This is an emerging area of research, so while we await further studies, I'd recommend avoiding keeping food in plastic. CHOOSE - glass containers as a safer and equally convenient alternative (additional environmental benefits too). 5 AVOID - OTC supplements are generic, poorer quality and may not be right to support your unique health and fertility. CHOOSE - see a specialised Endometriosis and Prenatal Dietitian for a tailored supplementation plan for optimal fertility and pregnancy nutrition. Share this with your #ttcwithendo girlfriends and send me a DM if you'd like to know more. See more

01.01.2022 Want to go from confused Endowarrior to empowered Endowarrior? "Hell yeah" I hear you say! Well, head on over to your favourite podcast player and download Nourish Nurture Breathe to catch up on my latest podcast episode: Part 2 What to Eat for Endometriosis!... Or click this link to go directly to the episode on Spotify https://open.spotify.com/episode/5gdsacFZO2oVhjosIrl7Qx This episode is a deep dive into IBS, gut health and hormone balance covering: The link between Endo and IBS How to improve your gut microbiome The Low FODMAP diet Debunking myths gluten and soy How to reduce excess oestrogen and balance hormones A brief look into lifestyle sleep, stress, movement This is part 2 of my Endometriosis series so if you haven't listened to part 1, head back 2 episodes so you can binge listen to both. Tag and share with all your Endowarrior friends so everyone can benefit from learning together