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Project Nutrition

Phone: +61 1300 438 550

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25.01.2022 Bloating mood changes PMS Is magnesium on your radar? Magnesium supplements may be an option to help to reduce PMS symptoms , relieve bloating & improve mood... There is also early research suggesting that Magnesium may also help with premenstrual migraines! Although research is mixed when it comes to PMS & magnesium, if you suffer from PMS, it’s definitely a supplement worth discussing with your dietitian or doctor to see if it’s an option for you. A good place to start is regularly nourishing you’re body with some of the magnesium rich foods listed above. Have you tried magnesium for PMS ? Did it help? Let me know below See more

25.01.2022 Who loves breakfast Start your day right with one of these hormone friendly breakfast ideas. These tasty breakfast meals will help keep blood sugar levels stable & cravings at bay throughout the morning Breakfast Frittata ... Overnight Oats Avocado + seeds + wholegrain toast High protein, high fibre berry smoothie See more

23.01.2022 Tired of feeling tired Fatigue is a common issue that endo warriors face. Women with endometriosis experience frequent fatigue at rate two times higher than women without endo. Fatigue can have a huge impact on your quality of life wether it’s struggling to attend social functions, work or having the energy to spend time with your loved ones.... One common cause of fatigue is iron deficiency. Women with endometriosis have a higher risk of iron deficiency due to heavy menstrual bleeding. 1The first step is to get your iron levels checked 2 Next, it’s time to boost your iron intake. Adding a food rich in vitamin c to an iron rich food can help improve iron absorption. This is particularly important when you’re eating plant based sources of iron which our body doesn’t absorb as well as animal based sources. Swipe across to see some of my favourite vitamin c rich + iron rich food combos If you’re after a personalised nutrition plan to help manage your endometriosis & symptoms such as fatigue, digestive issues & pain, send me a DM or apply to work with me via my website to find out more about my individualised, online 12 week Endometriosis Support Program

19.01.2022 Save me for later & try these easy fertility friendly snack combos! 1 Oranges are a good source of folate & Brazil nuts are one of the best sources of selenium, a powerful anti-oxidant 2 Avocados are packed full of healthy mono-unsaturated fats which help build hormones & support a regular menstrual cycle. Pair with a low GI cracker for optimal blood sugar control... 3 Up your intake of anti-oxidants with more vegetables! Dip in Hommus for a hit of plant based protein 4 Kiwi fruit is a good source of folate & full fat dairy such as greek yoghurt has been shown to have a positive impact on fertility For more fertility friendly meal & snack ideas, check out my 7 Day, dietitian designed Fertility Meal Plan with recipes & a shopping list! Shops fertility meal plans on my website http://www.projectnutrition.com.au/shop

17.01.2022 Suffer from PMS? Have you checked your calcium intake? Did you know that disturbances with calcium regulation may be one of the causes of PMS Low levels of calcium & Vitamin D during the luteal phase of the menstrual cycle have been found to cause or exacerbate the symptoms of PMS. ... Adequate dietary and/or supplemental calcium intake has been proven as a simple & inexpensive way to eliminate or improve symptoms of PMS symptoms including: bloating mood changes including depression & anxiety headaches period pain food cravings With many people following a dairy free diet, inadequate dietary calcium intake is something that I often identify during consults with my clients. Did you know calcium played a role in managing PMS?

16.01.2022 Who loves smoothies! This combo is perfect for: balancing blood sugar levels keeping you feeling full... a quick & tasty breakfast or snack option! Would you give this a try See more

14.01.2022 Have you been told that fruit is too high in sugar? I have seen WAY too many clients scared to include fruit in their diet because they have been told that it’s too high in sugar. The truth is, fruit is packed with fertility friendly nutrients & is an essential part of any fertility friendly eating pattern ... Not only is fruit delicious it’s a rich source of anti-oxidants. Antioxidants can help improve egg & sperm quality by protecting them from oxidative stress & free radicals High in fibre to keep those bowel motions regular has been associated with a reduced risk of miscarriage Aim for 2 serves every day Have you been told to avoid fruit? Let me know See more

14.01.2022 Confused about wether you should be eating carbs when trying to conceive with PCOS save this post for later !! Knowing what type & how many carbs to eat is something that a lot of my clients struggle with when trying to conceive, especially if they have a hormonal condition such as PCOS. Often they have read so many conflicting things online & are so confused that they end up cutting out carbs all together! ... The truth is carbohydrates are important for fertility. I help my clients discover the right amount of carbs required for their unique needs & help them incorporate carbs into their diet that will help optimise their fertility & support a regular menstrual cycle. Low Glycemic Index carbohydrates are a great choice for fertility as research shows that Low GI Diets can help to improve menstrual regularity in women with PCOS. Low GI carbohydrates have also been associated with a lower risk of infertility I know there is sooo much information out there when it comes to carbs, fertility & PCOS. It can be so confusing & can add so much anxiety & stress around food. You deserve to enjoy food without feeling stressed & guilty! If you need help navigating how what type of carbs you should be eating & how much to manage your PCOS & improve your fertility, apply to work with me online (link to website in page info) & get support from your own women’s health & fertility dietitian no matter where you are in the world See more

14.01.2022 Looking for a quick & easy breakfast packed full of fertility friendly nutrients? Save this recipe for later! Ingredients 1 cup diced frozen pineapple 1 cup of baby spinach... 1/3 cup avocado, diced & frozen 3/4 cup vanilla greek yoghurt Method Add the above ingredients & some ice to a blender & blitz until smooth. Add more cold water or ice if needed. Enjoy! See more

14.01.2022 If you’re looking for endo friendly snacks that will actually keep you feeling full, save this post for later! Swipe across to see some of my favourite anti-inflammatory, low FODMAP snacks (and yes chocolate is included ) that are perfect for endo warriors with digestive troubles. 1 cup of Strawberries + 30g walnuts... 2 x Kiwifruit + lactose free greek yoghurt Salmon + rice cakes 2 squares Lindt 70% dark chocolate + 30g macadamia nuts Gluten free, wholegrain crackers + 1-2 tablespoons eggplant dip (check no other high fodmap foods such as onion/ garlic have been added) Which combo will you try?! Let me know below See more

11.01.2022 Are you looking to improve your egg quality? Are you eating these foods regularly in your diet? Swipe across to find out some of my favourite sources of Coenzyme Q10 Coenzyme Q10 is an antioxidant & has many functions in the body. ... As we get older, the amount of Coenzyme Q10 that we produce declines- but luckily we can get in through our diet and supplements! Coenzyme Q10 may be helpful in preserving egg quality, particularly in older women. Emerging evidence suggests that supplementation of Coenzyme Q10 may help limit age induced oxidative stress by reducing DNA damage. Getting enough CO-Q10 in your diet can be tricky, especially if you are vegetarian, Vegan or don’t eat a lot of red meat or animal products. Coenzyme Q10 is a nutrient that I discuss with many of my fertility clients looking to improve their egg quality. If you need help improving your fertility using food apply to work with me link in bio @hormone.nutrition See more

10.01.2022 Confused in the cereal aisle...save me for later! If you have PCOS, choosing a breakfast cereal can be confusing as hell Too much sugar? Enough fibre? Too much fat? ... If you don’t have time to make your own muesli here are 4 of my top supermarket choices FYI this post is not sponsored! @carmanskitchen Fruit Free Muesli @jordanscerealsaustralia Low Sugar Granola @sunsol_muesli 10+ natural muesli @freedomfood Barley+ What is your favourite go to muesli #hormonehealth #hormonebalance #hormonesupport #hormoneimbalance #pcoslifestyle #pcossucks #pcoscysters #pcosstrong #cysters #ttcwithpcos #pcosttc #pcosinfertility

10.01.2022 PSA: You’re not craving carbs because you’re lacking willpower Swipe across to find out the TRUTH Many of my clients with PCOS struggle with carb cravings. They come to me blaming themselves & feeling like they have no willpower... The truth is, there are many reasons why you might be craving carbs with PCOS & it has nothing to do with willpower insulin resistance not eating enough low GI Carbs restrictive diets & restricting calories not eating enough protein &/or healthy fats These all can play a role in increased cravings in women with PCOS. Instead of beating yourself up, it’s time to get to the bottom of what is causing your cravings! I help my clients understand what is happening to their body when they have PCOS & how nutrition can help. There is nothing more empowering than understanding your body & what it’s trying to tell you It’s important to remember that sometimes we just feel like some carbs...and that’s totally ok too If you have PCOS, are constantly battling with carb cravings & are sick of restrictive diet after restrictive diet- I can help you! Apply to work with me (link in bio) & we can organise a time to chat about how I can help you cut the confusion, stop thinking about food 24/7 & manage your PCOS See more

09.01.2022 Living with PCOS can be overwhelming. There is so much conflicting (and often inaccurate!) information available online about what to eat, how to exercise & which supplements to take. Many of my clients come to me feeling completely confused about what they should be eating to manage their PCOS. They have usually been told to lose some weight so they will skip or delay eating in an attempt to cut calories. This often causes fatigue, food cravings & impacts on mood (hangry a...nyone ) Delaying or skipping meals is not good for our hormone health. It messes with the hormones that tell us how hungry we are & when we should eat. It causes our blood sugar levels to fluctuate which can worsen insulin resistance, acne, hair growth & irregular periods . One of the first things that I focus on with clients is getting them to eat regularly. This looks different for every client, but trying not to leave it any longer than 5 hours in between eating is a good starting point. If you’re sick of having low energy levels, intense food cravings & feeling confused about what to eat to manage your PCOS apply to work with me (apply via my website http://www.projectnutrition.com.au/workwithme) I would love to help you put a simple plan in place so that you can prioritise nourishing your body & start feeling like yourself again

09.01.2022 Should you take a probiotic for PCOS? Women with PCOS have been shown to have less diverse gut bacteria so it’s easy to think that adding a probiotic is the solution to improving your PCOS symptoms! The truth is, probiotics are just one small piece of the gut health puzzle.... Different probiotics contain different strains of bacteria. These different strains have different effects in the body. For example, strains of bacteria that help with IBS may not be particularly effective in supporting a healthy vaginal microbiome & reducing conditions such as recurrent thrush. In fact certain probiotics may even worsen gut symptoms in some people It’s important that you’re taking the right strain of bacteria for your needs & that the strain you’re using has been shown to provide a benefit for that particular condition! Early research has shown promising results for certain strains in improving inflammatory markers & positively influencing hormone levels in PCOS, but we need a lot more research to confirm these results. Before considering taking a probiotic for PCOS the first step is creating a healthy microbiome for these probiotics to survive & thrive! Here are some things you can do with your diet first before introducing a probiotic into your regime: Eat enough fibre Aim for at least 30g per day Include pre-biotics into your diet Prebiotics are a type of fibre that help to feed the healthy bacteria in your digestive system Pump up the polyphenols Like prebiotics, polyphenols are some of our gut bacterias favourite food. Introduce some fermented foods Fermented foods contain different strains of probiotics What questions do you have about gut health See more

08.01.2022 Are cravings hitting you hard? Many of my clients with Polycystic Ovary Syndrome (PCOS) come to me concerned that their cravings are due to a lack of willpower. The truth is, lack of willpower has nothing to do with PCOS cravings. Many women with PCOS have insulin insulin resistance which can stimulate their appetite & trigger cravings. ... When it comes to cravings, insulin is only one piece of the puzzle. Cravings can also be influenced by poor sleep, stress, emotions, mood, altered hunger hormones, restricted food intake & not eating enough carbs! If you are fed up with cravings that never seem to end, here are 3 tips that you can put into place today to help you tackle those cravings 1Eat regularly & don’t skip meals. Skipping or delaying eating will make you hungry. Feeling a little hungry isn’t a bad thing, but when we try and push through hunger & start to feel starving, this is when things can go downhill. I’m sure many of you know the feeling of being so hungry that you could eat anything that you could get your hands on. Nourish your body regularly & avoid this feeling. 2Pair your low GI carbohydrates with a protein or fat. Adding a protein or a good quality fat to your carbohydrates can help to avoid spikes and dips in blood sugar levels & keep you feeling fuller for longer. 3Eat enough carbohydrates for your own needs. Carbohydrate needs are different for everyone & depend on factors such as your level of insulin resistance and physical activity. If you have PCOS & you’re unsure how much carbohydrate you should be eating, working with a dietitian can help guide you towards the right amount of carbohydrate for you. Most importantly, never beat yourself up if you have a craving & eat the food that you crave. Often the best thing we can do in the moment is to satisfy our craving & then move on with our day. If you have PCOS & are looking to support regular ovulation & improve your fertility using nutrition apply to work with me online via my website, I would love to meet you See more

08.01.2022 If you feel like you have tried alllll the things to manage your PCOS but you’re getting nowhere...save this post for later!! Before launching into the next diet or trying the next supplement that your sisters friend recommended....I want you to consider what factors are driving your PCOS Insulin resistance ... Inflammation High androgens Gut health issues these can play a role in the progression of PCOS, impact your fertility & can cause symptoms such as difficulties losing weight, cravings, fatigue, excess hair growth & acne Every women with PCOS is different & will be affected by a different combination of these factors. Once you pinpoint what factors are contributing to your PCOS & implement tailored nutrition & lifestyle strategies that actually work for YOU, this is where the magic happens Confused about what is driving your PCOS? Apply to work with me (link in bio), I can help you to get to know YOUR PCOS & create a nutrition plan that is tailored just for you

07.01.2022 FOUR EASY, HORMONE BALANCING SNACKS FOR YOU! Which one is your favourite let me know below 1. Banana + Peanut Butter... 2. Greek Yogurt + Almonds 3. Wholegrain Cracker + Hummus + Tomato 4. Roasted Chickpeas + Strawberries + Baby Cucumber These 4 simple snacks will help to keep blood sugar levels steady, insulin under control & your appetite nice & satisfied When it comes to how much of these you need to eat, it’s important to get individualised advice! Portion sizes will be different for everyone See more

04.01.2022 You only need to do a quick google search of PCOS diets to see the conflicting & extreme solutions out there claiming to "cure" your PCOS & improve your fertility. Unfortunately we don't have a cure for PCOS (if anyone tells you that they can cure your PCOS... run!!!) but there is SO much that we can do with diet & lifestyle to support regular ovulation, reduce symptoms & improve your fertility! When clients first come to m...e they often feel like they have tried every diet under the sun to manage their PCOS... dairy & gluten free, calorie restriction, keto, intermittent fasting, whole 30. What works for someone else won't necessarily work for you. You have unique needs & different factors that are driving your PCOS symptoms. Instead of trying another generic diet, let me help you understand what is driving your PCOS & tailor an individualised plan to help improve your fertility & reduce your PCOS symptoms! I have 2 spots left on my signature PCOS Fertility Formula program for June! Apply for an obligation free video call (link in bio) to discuss the program & see if it is a good fit for your needs See more

04.01.2022 http://theconversation.com/from-energy-levels-to-metabolism

03.01.2022 So excited to be part of this collaboration....Women's Health Multidisciplinary Team of the Mid North Coast. We are a team of professionals ranging from: - General Practitioners - Physiotherapists... - Pilates Instructors - Exercise Physiologists - Nutritionist/Dietitians - Midwives & Doulas - Acupuncturist/Chinese Medicine. Check out this fantastic video highlighting some of the fabulous practitioners involved

02.01.2022 MAGNESIUM FOR PCOS Don’t forget to follow me over on Instagram @hormone.nutrition for more tips! Magnesium is a key nutrient for women with PCOS as it plays an important role in: ... glucose & insulin regulation mood decreasing inflammation reducing PMS The following foods are great sources of magnesium so try & include some in your diet every day! If you’re deficient, it’s important to speak to a dietitian for individualised advice regarding supplementation.