Fit & Fertile | Other
Fit & Fertile
Phone: +61 412 905 695
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24.01.2022 There can often be an anxious wait to get to the point when you can see your baby is healthy, growing and has a strong heart beat. But diet also plays a role in your mood - including any anxiety and depression you may experience during and after pregnancy. A poor diet (one which contains a large proportion of processed and ultra processed foods) is known to affect your gut microbiota - which has a direct impact on your mental health. On the other hand, a diet high in a variety of whole, plant based foods can reduce your risk of anxiety and depression and improve your mood. #pregnancy #mentalhealth #postnataldepression
22.01.2022 Did you know that your fluid requirements are increased during pregnancy - particularly in the first trimester - a time when many struggle to get extra fluids in due to nausea, vomiting, fatigue and that constant need to go to the toilet despite not drinking a lot! Additional fluid is essential for the developing circulation of the baby, amniotic fluid and mums growing blood volume, and dehydration also contributes to fatigue and baby brain forgetfulness! Of course water is the best option - but you can also get fluid from yoghurt, soups, fruit, veg and milk - so keep this in mind - especially across those hot Australian summer days! #pregnancy #hydration #baby #nutrition #health
22.01.2022 The silence surrounding miscarriage and still birth creates greater anxiety and isolation for women. We remember all the little ones gone too soon from our hearts and send love to all you mumma’s out there. You are not alone. Our mission is to help women experience the best outcomes in their pregnancy and reduce the rates of miscarriage by minimising the lifestyle risk factors associated with this. Your body is your temple. Treat it with love, kindness and nourishment #pregnancyandinfantlossawareness #healthymum #healthybaby
22.01.2022 Pregnancy is a time where your nutrient needs increase greatly, while your calories needs only increase slightly, especially in the early stages. This means we need to focus on the quality of what we eat rather than the quantity - we are not eating for 2! Choosing meals which give you a big hit of nutrients without all the calories is essential! We love smoothies and smoothie bowls for this purpose - packed with nutrition and oh so tasty - give this delicious summer mango and passion fruit bowl a go - feel free to choose your own favourites for the toppings #nutrition #healthyeating #pregnancy #fertility
22.01.2022 So many diets focus on what we shouldn’t eat - however human psychology dictates that when we are told not to think of the colour blue - we will think of the colour blue. So let’s take a new approach and focus on what we should do more of rather than less. One of the easiest ways to immediately improve the quality of our diet is to increase our intake of fruit and vegetable - aiming for the classic 2&5 - 2 fruits and 5 vegetables everyday #youarewhatyoueat #fertility #pregnancy
21.01.2022 Mum’s to be are often ready and willing to do whatever they can to increase their chances of becoming pregnant. However, what most don’t realise is getting your body prepared for pregnancy by optimising your nutrient stores and correcting deficiencies can take 3-6 months before conception! With so many dietary factors at play that influence you and your baby to be you certainly want to be doing more than taking a few supplements to get you in the right place! This week we will start discussing some of the key factors that influence your fertility #pregnancy #prepregnancy #pregnancyplanning #nutrition
21.01.2022 Exercise and pregnancy - there are just so many myths about what you should and shouldn’t be doing - and it’s certainly an area you don’t want to get wrong! Your exercise plan should be devised by a trainer who has additional knowledge and expertise in this specialised field. Because staying active during pregnancy is so important for your physical and mental health and that of your baby too. We love being a one stop shop for all your nutrition and training needs! #activepregnancy #training #nutrition #fertility #pregnancy
19.01.2022 It’s fair to say 2020 was not quite what we expected and life looks a little different moving into 2021. Perhaps you have noticed an influx of lockdown babies, or perhaps you have been trying to conceive without success yourself. One thing is certain - our nutrition, our physical activity and our stress management/emotional health are all essential factors we need to take care of in the preconception and pregnancy period - and this may be something you have let slip with th...e instability and uncertainty that the last 12 months has brought us. If you can relate to this it’s time to start thinking about changing focus. We can’t control what goes on around us, but we control how we respond to it and our behaviour patterns as a result of this. So take the time this new year to think about what you need to do this year to practice some self love and self care to achieve your family goals #pregnancy #fertility #conception #familyplanning #health See more
18.01.2022 Folate - it’s one of the first things you will be told about when planning a pregnancy. Folate is essential for the development of the Neural Tube - which makes up the baby’s brain and spinal cord. It’s one of the first components to develop after conception - during a time when most women don’t know they are pregnant yet. Low folate levels are thought to be one of the main contributing reasons for unsuccessful pregnancies. Supplementing your diet with folate (usually arou...nd 500mcg/day) is recommenced for 3 months prior to conception and during your first trimester. Some population group require much higher doses. In addition eating a diet rich in foods that naturally contain folate is sure to set you in the right direction for success! Consider increasing your intake of vegetables (especially those leafy greens) as well as legumes, avocado, eggs and nuts. Not sure you are getting enough? Part of our assessment process involves carefully analysing your diet to make sure you are hitting all the right notes on the nutrients you need! #pregancy #fertility #nutrition #folate See more
18.01.2022 So what do we actually do at Fit & Fertile? We understand the journey to creating your family isn’t always a smooth process - and these generally unspoken bumps along the way present so many challenges for women and their partners too. We are passionate about helping you along this journey by creating a plan to ensure your body is ready for the road ahead. Food, activity, supplements - we clear the confusion and tell you exactly what you need for your body - no generalised on...e size fits all information in sight. We have a range of packages for any stage of your fertility journey - whether you are just starting to plan a pregnancy, have been trying for a little while and aren’t getting the results you want, are already undergoing ART, have experienced a miscarriage or are already pregnant. We know nutrition and your lifestyle play a huge role in your ability to create a family and the health or your family in the future, not to mention your personal wellbeing through any stage along the way. We have walked this journey too. And our mission is to help you on yours #fertility #conception #pregnancy #nutrition #lifestyle #health #wellness See more
18.01.2022 Omega 3 - an essential fatty acid that is so important in your fertility journey. Getting enough omega 3 in your diet can improve the quality of you egg health and may reduce your time to conception. The best part is including these delicious foods as part of your weekly diet! Just 2-3 serves per week (that’s 150g for one serve of oily fish such as salmon) will help you meet your omega 3 requirements - yum! #pregnancy #fertility #omega3 #healthyliving
16.01.2022 The First 1000 Days - What is it and why is it important? The first 1000 days is classified as the time from conception until your child is 2 years of age. It is now known that the lifestyle and environment a child is exposed to over this time determines the long term health and development of your child. Getting good nutrition in this first 1000 days can protect your baby from obesity, Diabetes and Heart disease later in life. So why isn’t nutrition and health counselling ye...t one of the essential steps women take when planning/during pregnancy? We also know paternal nutrition habits (that’s both mum and dad!) in the 2 month prior to conception also plays a role in the health of your baby! To get your baby off to the best start in life nutrition coaching should be one of your first priorities- before the prenantal yoga and the perfect pram! At Fit & Fertile we make sure your lifestyle is in balance every step of the way - so you and your baby can optimise your health and wellness along the journey! #pregnany #first1000days #health #nutrition #healthybaby See more
11.01.2022 One of the biggest questions we get asked is Which Diet is best for Fertility? The answer to this question is It Depends. It depends on your current health status, body weight, results from your blood tests, etc. This is why blanket recommendations won’t work for you. While we all need the nutrition basics (a diet rich in whole plant based foods with moderate amounts lean protein) the exact specifics of what may be holding you back is different for every person. At Fit &... Fertile we analyse the results of your pre-pregnancy blood tests, asses your metabolic health (not just your weight but how healthy you are on the inside regardless of your BMI) and review your lifestyle and environment for factors that may affect your fertility. This lets us create a personalised plan thats just right for you - what should you really eat, what supplements do you need, what exercise should you be doing - and then we coach you through HOW to actually take action and do it - the part most people forget about! #pregnancy #fertility #conception #nutrition #healthcoaching #nutritioncoach #health See more
11.01.2022 A healthy breakfast will set you up for a great start to the day - and is a great way to get in those much needed nutrients to optimise fertility or meet your elevated nutrient requirements during pregnancy. Oats are a great go-to breakfast providing a good dose of fibre and it’s so easy to diversify the flavour with a few extras such as - coconut flakes and cinnamon with a spoon of yoghurt for some probiotics a sprinkle of nuts or chia seeds for some healthy fats a... handful of berries of your choice for an antioxidant boost An added bonus is this can all be ready to eat within 5 mins #diybreakfast #pregnancy #fertility #nutrition See more
11.01.2022 A healthy body weight is one of the biggest factors that affects your fertility - a body weight that is too low or too high can result in a longer time to conceive or infertility. Achieving a healthy weight for your body type with a balanced nutrition plan that provides all the key nutrients to promote fertility along with enjoyable exercise or activity is essential for your family plans (and this goes for dad’s to be as well!). And remember fad diets and extreme measures are out - setting up healthy behaviours that you can carry on through pregnancy and beyond is what we pride ourselves on - real results and most importantly a happy healthy family! #pregnancy #fertility #nutrition #lifestyle
10.01.2022 As that baby bump grows a host of nutrition issues can present themselves such as reflux and constipation, alongside other discomforts like back pain and swelling. Some more serious issues such as gestational diabetes and pre-eclampsia can present in the second half of pregnancy - conditions which require serious nutrition intervention and management. Thank goodness most women don’t experience all of these issues, but you are likely to come across one or two. If so it’s essential to reach out and get the right help to direct you to minimise discomfort or reduce serious risk of complications. In the meantime - enjoy that glowing phase of pregnancy! #pregnancy #gestationaldiabetes #preeclampsia #reflux #complications #nutrition #health
06.01.2022 Happy New Year to all! 2021 is officially the year we open our (virtual) doors for consultations! Focusing on optimal nutrition and activity to support fertility, pregnancy and early life nutrition - we can’t wait to support you in the next chapter of your life #newyear #health #pregnancy #fertility
06.01.2022 Hyperemesis Gravidarum - more than just ‘morning sickness’ - a condition which effects a small proportion of women during pregnancy. This is one of the very unpleasant side effects of pregnancy - if you have experienced this, you know. A women with HG will often present with very poor appetite, an inability to keep most food and fluids down, dehydration requiring IV fluids and extreme fatigue. Imagine your worst hangover, triple it, and it does not go away - often for at le...ast half the pregnancy or possibly the entire pregnancy, with little or no relief. It’s essential women with HG receive appropriate nutrition counselling and support during this time - with strategies to reduce the severity of HG as well as prevent against the deficiencies that can occur with poor food intake. But most importantly the emotional support required to get through a very challenging time #pregnancy #hyperemesisgravidarum See more
06.01.2022 The journey is not always easy and it’s never going to go the way you have planned. You don’t always get the outcome that you want when you want it. Take nothing for granted. Be grateful for everything you already have. Never forget what you have lost. Be kind to yourself in the process. #pregancy #pregnancyloss #gratitude #acceptance
01.01.2022 Your nutrition and lifestyle can affect not only your ability to conceive but also pregnancy outcomes and the health of your baby in later life. Our aim is to help women achieve the best possible pregnancy outcomes and to help soon to be mums thrive through their pregnancy with confidence #fitandfertile #fertility #pregnacy #nutrition
