Kahili Blundell | Medical and health

Kahili Blundell

Phone: +61 410 928 857

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24.01.2022 POSTPARTUM NUTRITION The role of growing and then birthing a baby is one of the most nutritionally expensive marathons that a human being can encounter. During pregnancy all the nutrients our body receives through food is preferentially transfered to the baby and this continues during breastfeeding. ... There is a huge emphasis on eating right for pregnancy to build a healthy baby, but what we need to understand is we also need to eat right to help support the mother and her recovery during the fourth trimester. The postpartum period is an extremely demanding time on the body. The body has just gone through a physical 9 month transformation of growing and nurturing a human to heading straight into a marathon; that is labour. When the anticipating journey of becoming a mother arrives we jump straight into the new journey of mothering and caring for our baby. But, we need to remember to also tend to the care, repair & recovery of the maternal body. Not only do all the nutrients we receive through our food continue to be preferentially transferred to the baby during breastfeeding (if we decide to do so) but the mother also needs to ensure her food choices are supportive of her own self healing and recovery from child birth. Many mothers experience perineal tearing or surgical wounds & extreme amounts of blood loss. We need to aim to support uterine remodelling as it shrinks back to its pre-pregnancy size, plus assist with reconstruction of our connective tissue and skin elasticity. Not to mention to address the additional load on the adrenals as a new mother enters new territory of baby duties, supporting our mental health, the rapid changes in hormones & the start of some much loved sleep deprivation. The thing is, the postpartum period (for some) can emotionally last anywhere from 1 to 4 years. Postpartum nutrition is a growing area and if I can suggest one thing to all new mumma’s-to-be, use the third trimester to start prepping for YOUR recovery. It’s a time to be selfish and care for YOU. Would you like for me to share what I’ll be doing to prepare for my postpartum journey? www.kahilimayblundell.com

24.01.2022 FOLIC ACID OR FOLATE FOR PREGNANCY? A new blog post is now live. I want to shed some light on a very important nutrient required and supplemented during pregnancy to help with the prevention of neural tube defects. http://kahilimayblundell.com//folic-acid-or-folate-for-pre

23.01.2022 NUT & SEED BAR INGREDIENTS: 1 cup buckwheat puffs... 1 cup dried fruit (of choice) 1 cup nuts (of choice) 1/2 cup of seeds (of choice) 1/3 cup chia seeds 1 tsp vanilla extract 3 tbs maple syrup 3 generous tbs peanut butter 1/2 cup melted coconut oil METHOD: Place nuts, seeds, dried fruit, peanut butter in high speed processor until finely chopped/desired texture. Transfer to a large mixing bowl. Melt coconut oil. Place coconut oil, maple syrup and vanilla extract into a small mixing bowl and whisk until well combined. Pour the wet mixture over the dry mixture and mix with wooden spoon until all ingredients are fully coated. Prepare a lined baking tray. Scrape mixture into prepared tray and flatten and firm with wooden spoon. Place tray into the freezer for 30mins. Voila! EXTRA TIPS: If you wanting to add a little twist. Melt 1 cup of chocolate and pour over frozen nut and seed bar after it has set. Freeze again for a further 30 mins. This will create a Choc Nut Seed Bar! My go-to dried fruit options are: apricots, sultanas and dates. My go-to nut options are: cashews, walnuts, hazelnuts or almonds. My go-to seed options are: sesame seeds & sunflower seeds. Remember if you try this recipe, don’t forget to SNAP & SHARE! www.kahilimayblundell.com

19.01.2022 CALCIUM IN PREGNANCY Calcium is an extremely important nutrient in preconception, pregnancy and lactation. Required for the bone formation and development of the baby. Daily requirement in pregnancy & breastfeeding is 1,000 - 1,300 mg daily.... With the average calcium transfer been 30 mg/day from mother to the baby. With an increase in demand in the second and third trimester. The second trimester 50mg/day and 250mg/day in the third trimester. Due to this high demand it is important that we focus on building calcium levels in the preconception phase, as the high nutrient demand generally results in a percentage of bone loss during pregnancy in the mother. (Which can be restored post lactation). Calcium deficiency tends to go unnoticed without noticeable symptoms. Muscle cramps or bone pain with only very severe cases resulting in bone density loss. Low calcium in pregnancy may have adverse effects such as an increased risk of pre-eclampsia, increased protein in urine, swelling in the hands and feet and headaches. CALCIUM FOOD SOURCES: ANIMAL: milk, yoghurt, cheese, egg, sardines. PLANT: tofu, rhubarb, kelp, sesame seeds, hazelnuts, cashew nuts, spinach, white beans, bokchoy. There are some particular dietary factors that can either inhibit the absorption or increase thee excretion of calcium in the body. This includes phytates and oxalates which bind to calcium and inhibit its absorption. Funnily enough phytates are found in most of the calcium rich foods such as nuts, seeds, grains and legumes. That’s why soaking these prior to consuming helps reduce the level of phytates binding to calcium. If you are pregnant or a mumma-to-be looking for guidance and support during your journey, send me DM to arrange a consultant. www.kahilimayblundell.com

18.01.2022 NEW!! 30 Min Express Virtual Consultations Only $50 Enquire & Book via www.kahilimayblundell.com

16.01.2022 POST PARTUM MEALS FOR MUM Day 1 - 90 post birth is the time for a new mum to begin nourishing herself. Traditions around the world follow the same theory when it comes to feeding and nourishing a new mother. They believe consuming warming, easy to digest meals is an essential component in healing and replenishing the body through recovery.... This includes broths, slow cooked animal meats, soups, porridge, congee etc. It is said that after the strenuous activity the body goes through during both pregnancy and labour, it is best that the body uses the least amount of energy needed to digest, assimilate and absorb nutrients. A diet consisting of warming, smooth, mashed, liquid meals is most ideal. Focusing on healing the body from the inside out; one meal at a time. Eastern traditional cultures believe consuming cold food choices during post-partum healing is like throwing cold water on your digestive fire. It will not only slow down digestion and make your digestive organs work harder but it affects the flow and circulation of blood around the body. I love these traditional norms and recommend all my PP mothers consume beautiful organic nutrient rich bone broths, warming soups, slow cooked stews and curries, risottos and porridge. The added bonus with this type of eating is that they are perfect meals to meal prep. They store and freeze perfectly! www.kahilimayblundell.com

16.01.2022 SUPPLEMENTATION - MY THOUGHTS! I am a wholefood advocate & I believe we should always opt for real food first. For centuries food has been used therapeutically to support health imbalances and conditions, but at the same time the way we eat & the way we live is completely different to the way our ancestors did. Our soil quality and methodologies in place for crop growth and production is polar to the past & when the soil quality is compromised in anyway the fruit and vegetabl...es we are consuming aren’t as nutrient dense as we are made to believe. We didn’t use any pharmaceutical drugs, pills, antibiotics; we definitely had much less chronic stress and our exposure to environmental toxins was next to none. Therefore our lives are not the same as our ancestors and it is still forever changing. So, eating a whole food diet alone may not be sufficient enough for some people. Whole foods alone also don’t provide us with the high dose immediate requirements some deficient states require. This is why I love my job. Nutritionist have the power to look at health history, lifestyle, dietary habits & mental health status and navigate where potential nutrient deficiencies are present or where particular minerals may need to be increased. Supplementation definitely has it’s place & it is important you supplement right; select the right product, best quality & dosage and don’t over consume. Some of favourite brands I use and provide my clients are practitioner only products (POPS). These are the highest quality supplements available & must be obtained through a practicing practitioner: Bioceuticals Eagle MediHerb Biomedica Metagenics Orthoplex www.kahilimayblundell.com

13.01.2022 GUT HEALTH It’s not random that most health professionals have increasingly started to focus more on the GUT in the last 5-10 years & it is definitely not a trend that will pass when the next best thing has made it big due to celebrity endorsements. It is because the research is rapidly increasing and starting to prove the GUTS significant impact on our overall health and physical performance. The benefits of a healthy GUT spray much farther than just our digestive health. Th...e specific bacteria that live in our gut, particularly in our stomach and small intestines influence pretty much everything in our body including our mood, cravings, metabolism, immunity, fat storage & more! If you are a holt with your health or showing symptoms that are not conclusive yet to a health professional. Start with your GUT! Start healing, sealing and feeding your gut foods that will help your good bacteria thrive. . . . . . . . . . . #guthealth #health #nutrition #nutritionist #healing #sydney #naturalmedicine #holistichealth #nutritionpractitioner #guthealing #physicalpreformance #sportsnutrition #healthyliving #nutritionfacts #coaching

10.01.2022 NEW!! 30 Min Express Virtual Consultations Only $50 Enquire & Book via www.kahilimayblundell.com

09.01.2022 PRECONCEPTION NUTRITION SHOULD BE FOR EVERYONE. Preconception nutrition tends to only be considered from those who have experienced some concerns or struggles to conceive; not necessarily considered by the general pop type of client who is looking at the potential to try in the next 3+ months. Preconception nutrition should (I feel) be mandatory for all couples prior to conceiving. 3 months prior to conceiving is a great starting point to begin focusing on what you are eating..., how you are moving, balancing your stress response, improving immunity and detoxifying the body. This is a great time to ensure you are in a really good nutritional state and have good nutrient reserves. Eggs and sperm can take up to 90 days to fully develop & mature and your diet and lifestyle during this time can dramatically influence the epigentics of your future child. Looking to get started but are not sure where to start? As it takes two to tango, both partners should start to consider the following tips: Purchase a practitioner graded prenatal multi vitamin. There are plenty of gender focused multis in the market (chat with me). Follow a Mediterranean style diet with plenty of healthy fats, protein and vegetables. A diet rich in omega 3s (fish, nuts and seeds) helps the sperm have a more fluid membrane to better penetrate the oocyte. Also helps the healthy production of associated sex hormones. Both male & female. Oysters, poultry, nuts, seeds & legumes also help to boost your zinc intake. Another great nutrient for sperm quality & motility. Other key micronutrients in your diet that are important in preconception are Iodine, Folate, Calcium, Vitamin D, Choline, B12 & Iron. Limit exposure to environment toxins in your home and lifestyle. Include liver supporting vegetables such as your brassica family greens to help detoxification pathways such as broccoli, cabbage, kale, cauliflower. Reduce processed foods. Probiotic & prebiotic rich foods to balance a healthy microbiome. Eliminate alcohol, smoking and over the counter medications. Reduce stress. MORE IN COMMENTS

08.01.2022 WOW! 2019 IS ALMOST OVER With the end of 2019 drawing closer & closer, I have 1 last consultations Tuesday 17th December. This can either be an Initial Consultation for a new client or a Dietary Analysis & Meal Plan. I am also very excited to get the new year underway and therefore I am taking new client bookings for January 2020.... If you are unsure whether I am the right Nutritionist for you with our highly saturated industry. I offer 10 min discovery calls for all new potential clients. We will discuss your current health status & what you are looking for in a practitioner. Together we can conclude with whether my expertise and style is best suited for what you are seeking. It’s important to gel with your health care provider and feel safe and supported. If I feel that you would receive a better outcome with another Nutritionist that specialises in your particular case or an alternative modality; I am very up front in referring you on to others who may be better suited. Your health is the number one objective, not my ego. I look forward to talking with you & let’s start 2020 with our health at the forefront. Yew! www.kahilimayblundell.com

08.01.2022 NATURES CANDY Berries! Blue, black, açai, rasp or straw. You will always open my fridge door to find boxes of our favourite berries. They are not only the perfect hand held snack for our little ones but there is research supporting berries affects in reducing oxidative stress post workout.... Berries assist in lowering blood pressure & cholesterol levels in the blood. They are high in fibre so help motility in your GIT and help to balance your blood sugar levels. Plus! each particular berry family has their own unique antioxidant properties which can be seen to reduce cell damage & help your body from serious chronic diseased states. I am so berry-much in love with berries. Are you? www.kahilimayblundell.com

05.01.2022 PERINATAL ANXIETY & DEPRESSION IS REAL! A cause I am EXTREMELY passionate about is Perinatal anxiety and depression. I not only have my own story & experiences with postpartum depletion and anxiety but I help clients face this daily. It is more common than some may realise and it usually goes unnoticed or untreated; those suffering in silence. ... In light of PANDA week last week, Kora and I jumped on board (as we will every year) in helping to raise awareness for this incredible cause. Please - you can too! I have a discount code for you: KAHILI15 for 15% off @delucaapparel who donate $1 from every T-shirt sale to @pandanational. Check out their range below & please consider helping a cause that really matters. www.delucaapparel.com.au

03.01.2022 NEW BLOG. A Nutritionist View on Cellulite. Read and Share.... http://www.kahilimayblundell.com//cellulite-a-nutritionist

03.01.2022 ASK ME ANYTHING FRIDAY! Every Friday I will be doing a Q & A via my Instagram story. A time for you to chew my ear off and ask me any questions you may have in regards to health, fitness & nutrition. Depending on the question I will either DM you personally or share if I feel it may be of interest others.... Tap on my profile and let’s get talking! Disclaimer: Personal treatment advice will not be answered. Simply because I can not provide a sufficient answer for you without knowing you and your health history. This doesn’t mean I don’t want to help you. Enquire via my website to book in an Initial Consultation for a personalised treatment protocol. . . . . . . . . . www.kahilimayblundell.com