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New Steps Nutrition & Wellness

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24.01.2022 A small reminder that on Tuesday and Saturday mornings I am based at PhysioXtra Hallett Cove. If you're looking for guidance with your diet and nutrition call (08) 8387 2155 to make an appointment or feel free to come along for a chat. I also consult online. Please DM or visit www.newstepsnutrition.com.au to make an appointment. Hannah-Marie.... #nutritionformotherhood #prenatalnutrition #postnatalnutrition #hallettcove

23.01.2022 Trying to stay energised can seem like an endless battle when you become a mum. But what if you could become your own health detective and find out what the root cause might be? Well, you can. The truth is, you don’t have to spend each day relying on caffeine, feeling exhausted and barely able to make it through the day - there are simple things you can experiment with.... Start by keeping a food journal. Noting down what you eat, drink, and how you feel afterwards can be a really helpful exercise in identifying a link between your dietary/lifestyle habits and how energised you are. Are you unconsciously skipping meals? Not hydrating enough? Grazing on the children’s leftovers and not having a well-balanced meal these are some of the common culprits that leave mum feeling low in energy. Replace processed carbohydrates for complex carbohydrates. Not only do processed foods deplete our energy stores, they barely offer anything to support it. Whereas, complex versions (whole grains, brown rice, quinoa, oats) contain fibre, B vitamins and slow releasing carbohydrates to help balance blood sugar levels and provide a sustained release of energy. Get plenty of dark leafy greens that are loaded with magnesium. Many people don’t get enough this mineral, but it's also involved in over 300 enzymatic reactions within the body, and works on the pathways that help to convert our food into energy. Stay hydrated. Even mild dehydration can start to affect cognitive ability and increase fatigue, so it's important to sip water regularly throughout the day. To cover all bases, it's also worthwhile getting thyroid levels, iron and vitamin D levels checked with a GP, as they can be affected after pregnancy. If you're interested in learning more about nutrition and maternal health, join Nutrition For Motherhood #nutritionforenergy #maternalnutrition #nutritionformotherhood #nutritionformums #vitamind #iron #postpartumthyroiditis #postnatalhealth #postpartumnutrition

22.01.2022 A busy mum's breakfast Overnight chia oats are super simple to make. They're tasty and contain nothing but wholesome ingredients if you make them from scratch. Just add the ingredients to a jar, give them a good stir and leave overnight in the fridge. Make a few batches for the rest of the week and you don't have to worry about what to eat for breakfast. You can also mix it up with different fruit, nuts, seeds and spices. ... For more recipe ideas and nutrition tips join Nutrition For Motherhood #RecipeOfTheWeek #breakfast #busymumlife #nutrition #breakfastrecipes #overnightoats #chiapuddingrecipe #nutritiontips

17.01.2022 According to research, around 80% of people give up on their New Year's goals by the middle of February! If improving your health and wellness was on your list for 2021, but you've gone off track with your goals, try implementing these six habits into your weekly routine. #nutritiontips #nutritionandwellness #healthgoals #healthyeatingtips #nutritionmotivation #nutritionformotherhood #nutritionaltherapy #healthyhabits #fertilitynutrition #pregnancynutrition #postpartumnutrition #nutritionformums

17.01.2022 Choline is an overlooked nutrient for reproductive health. Many people have never even heard of it, but it's becoming increasingly recognised, particularly for its role in reducing neural tube defects and foetal brain development. Choline plays a role in placental function (e.g. the transportation of macronutrients to the foetus), neurodevelopment, cognitive function and epigenetic programming. It's also present in breast milk and breastfed babies receive around 107mg of cho...line per day. Low intakes of choline in the mothers diet can reduce the amount in breastmilk. Although it's not categorised as a vitamin or a mineral, choline has some similarities to the B-vitamins. It can also be made in the liver, but not enough to meet the demands of reproduction. Many prenatal supplements don't contain choline because it's a large molecule making it difficult to fit into one supplement. With that being said, it's important to include some choline rich foods in the diet. There are meat and plant-based options - with the richest sources of choline being eggs, fish, meat, nuts, cauliflower, legumes and beans. A good strategy is to start getting these foods into the diet prior to conception and continue doing so throughout pregnancy and the postnatal period. Women need around 440mg during pregnancy and slightly more while breastfeeding - 550mg. How to get enough in one day: 1 boiled egg,1/2 cup cauliflower, 1/2 cup broccoli, 1 cup plain yogurt, 1 chicken breast, 1 fillet of salmon. #cholineformums #choline #nutrientsforfertility #fertilitydiet #pregnancynutrients #dietforpregnancy #breastfeedingnutrients

17.01.2022 Invest time and effort into eating well - clean and wholesome food is by far one of the greatest resources we have. Food is much more than fuel - it protects, nourishes, nurtures, builds strength and resilience #eatarainbow #nutritionformums #nutritiontips #nutritionaltherapy #nutritionmotivation #foodforthought #foodformums #fertilitynutrition #pregnancynutrition #postnatalnutrition

07.01.2022 Around 1 in 8 women experience challenges with fertility and time and time again nutrition research shows that dietary changes can influence the chances of conception. Looking at the nutritional quality of your diet also paves the way for a healthy pregnancy and successful postpartum recovery. The body needs many nutrients to support fertility and it's always worthwhile having a dietary assessment to make sure you're getting all the resources you need. If you are planning a ...pregnancy, here are some key foods you can start incorporating into your diet today: Selenium: turkey, brazil nuts (maximum of 2 per day), sardines, brown rice Zinc: nuts & seeds, eggs, chicken, beans, lentils. Vitamin E: red pepper, almonds, avocado, sunflower seeds. Omega 3 fatty acids: oily fish, walnuts, flax seeds, chia seeds. #nutritionforfertility #fertilitynutrition #conceptionnutrition #femalefertility #nutritionforpregnancy #fertilitydiet #dietforfertility

05.01.2022 It's less commonly talked about but women can be quite surprised to find that after giving birth they have digestive problems to deal with. Gastrointestinal changes are relatively common following pregnancy and providing they don't continue for a prolonged period of time, they can be managed with some simple dietary changes: Have easily digestible meals - stews, broths, smoothies and soups are excellent options. Avoid processed, refined and sugary foods. Eat a wide v...ariety of fibre rich foods. Including fruit and vegetables (7-10 portions per day), whole grains, brown rice, oats, beans & legumes. Hydrate regularly throughout the day with water, coconut water, smoothies, soups and water rich fruit and vegetables (cucumber + watermelon). Gentle exercise can help stimulate the digestive system. The mind has a considerable effect on the digestive system. As women may have feelings of anxiety and stress after welcoming a newborn, relaxation therapies, such as meditation, postpartum massage and yoga can be effective. If you want to find out more about health eating and meeting your nutritional needs after childbirth, join our group Nutrition For Motherhood #nutritionformotherhood #postpartumdigestion #postpartumnutrition #nutritionformums #digestivehealth #healthyeatingformums #postnatalnutrition #foodformums #nutritiontips

04.01.2022 Butternut Squash Soup Easily digestible, hydrating, nourishing, warming and energising - the perfect combination for postpartum recovery What you'll need:... 1 butternut squash 1 medium sweet potato 2 apples 3 cloves garlic 3 tbsp olive oil 500ml bone broth 400ml coconut milk 1 inch fresh ginger 1 tsp fresh turmeric grated Method: 1. Preheat oven to 180 degrees, chop the butternut, sweet potato and apple into similar sizes and place on a baking tray. Add the unpeeled garlic, olive oil and bake for 35-45 mins. 2. Once cooked, place them into a blender or food processor and blend until smooth and transfer to a saucepan. 3. Add the bone broth, coconut milk, ginger and turmeric and allow to simmer. 4. Add salt, pepper and more water/coconut milk for a thinner consistency. Recipe adapted from: https://www.boobtofood.com//pumpkin-soup-perfect-postpartu #postpartumnutrition #postnatalnutrition #postpartumrecipe #butternutsoup #sourecipe #recipeformums #nutritionformotherhood

02.01.2022 Breastfeeding & Vitamin C A mother's intake of vitamin C has a direct effect on the levels in breastmilk. Vitamin C needs almost double while breastfeeding (85mg per day) so it's important to keep topped up. Here's why:... It's a key breastmilk antioxidant helping to reduce oxidative stress and boost defenses. Essential for collagen formation used for the growth of tissues, blood vessels, muscle, teeth and bones of infants It can help with recovery from pregnancy and childbirth, supporting the growth and repair of new cells Essential for maternal and infant immunity. A mother's immune system undergoes changes during pregnancy. Immunity is heightened around implantation of the embryo, dampens down after the first trimester and then ramps up again towards the end of pregnancy, in preparation for childbirth. 1 small baked potato, 1/2 cup strawberries, 1 serving of broccoli, the juice of half a lemon and a handful of cherry tomatoes is one example of how to meet your daily intake for vitamin C. Red & green pepper, cauliflower, citrus fruits, kiwi fruit, papaya, leafy green vegetables and Brussel sprouts are also excellent sources. #vitaminc #breastfeedingnutrition #breastfeedingfoods #lactationnutrition #postnatalnutrition #nutritionfornewmums