The Dietologist | Womens health clinic

The Dietologist

Phone: +61 431 990 461

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25.01.2022 Have you heard? My 4-week fertility nutrition program, The Waiting Game, was nearly retired but due to popular demand and so many survey responses asking for it to come back as a start anytime DIY program I HAD to make it happen! And guess what? It's here (again!) This time, I have jammed in even more and I have taken the community to an exclusive private platform (because Facebook groups just wasn't working for us!). Inside, you get step-by-step video learnings, works...heets, factsheets and quizzes PLUS access to me to answer all your questions for the next 3 months! It's like having your own expert fertility dietitian & nutritionist on tap All this for just $197 AUD (a fraction of my 3-month one-on-one package fees) and you get to skip the 6-week waitlist! To sweeten the deal, I am giving the first 50 members a free copy of my digital cookbook, Cooking with The Dietologist Join today at https://courses.thedietologist.com.au/the-waiting-game/

25.01.2022 OH HEY THERE // Just me on my laptop (well actually this one isn't mine but that's a minor detail!) answering questions for my exclusive community of women trying to conceive completing my digital program, The Waiting Game That's right each week, I go in and answer all YOUR fertility nutrition questions for the next 3 months! Did someone say dietitian on tap? ... If you want to find out more about my affordable fertility nutrition program that uses all of my scientific nutrition strategies to enhance your pre-conception health in as little as 4 weeks - then click the link in my bio or head to courses.thedietologist.com.au/the-waiting-game/ Got a question about the program? Leave it below! See more

24.01.2022 WHAT'S THE OBSESSION WITH BEET JUICE, STEF? // So, when I collaborated with @aidan_the_dietitian on our Sports Supplements and Fertility blog post, Aidan came across some cool research in the IVF space talking about a specific beet juice used during the two week wait to enhance the outcomes in IVF-ICSI cycles. I dived into it and learned more about the role of dietary nitrates in our body how they support vasodilation (i.e. the widening/opening of blood v...essels) and how this supports optimal blood flow throughout the body including your uterine lining and uterus! I mean, it's worth a try right? The recipe to this delish beet juice is inside my Foods for Implantation eGuide available to download (literally SO popular!) for just $37 AUD / $26 USD - shop at thedietologist.com.au/shop/ or the link in my bio Photo by @moniquecormacknutrition See more

23.01.2022 Loved the blog post on PCOS from earlier this week? Check out part 2 of the blog post below talking through legumes and beans (are they in or out when it comes to PCOS?), antioxidants, omega-3s and supplements like inositol too. Have a read below! https://thedietologist.com.au/eating-for-pcos-part-2/

23.01.2022 PERIOD PAIN // If you can't get to work or school, interferes with your social life or any other aspect of your life, then guess what? IT IS NOT NORMAL Period pain is so normalised from when we are teens even, but debilitating or life-interfering pain should not be ignored and should be investigated ... Awareness for conditions like endometriosis, adenomyosis and ruptured cysts are on the rise, but still sometimes are slipping through the cracks What I love doing with my clients experiencing period pain (besides using diet and lifestyle to reduce this) is to advocate alongside them to their team for further investigations and to make them feel heard in our sessions together Sometimes a listening ear is super powerful Tell me about your period pains (don't worry it's not TMI for me or anyone else for that matter!) See more

21.01.2022 What to eat when freezing your eggs? A too-often missed step in the preparation phase of freezing your eggs is, in fact, nutrition. And it's easy to do, after all, the medications, the mental and emotional aspect of it all, and funding it can be enough to take up 100% of your brain space, not to mention having a career and an otherwise normal life. But, it should absolutely not be missed! After all, we want those eggs that are collected and frozen to be the best they can be,... and this is truly where diet and nutrition comes in. Well, all is answered in this week's blog post co-written by dietitian, Liana Tunzi.

20.01.2022 CALCIUM SOURCES - SWIPE // After my post on dairy-free diet and fertility last night, I thought I would share the top sources of calcium that are animal-based and swipe through and see some plant-based sources of calcium Nearly 75% of Australian females don't meet their calcium requirements - ah! And these are often the ones that are being left out in a prenatal supplement in favour of iron, zinc and magnesium to allow for optimal absorption... Do you think you're getting enough calcium? Let me know below!

20.01.2022 Cinnamon is not only delicious but could be helpful in the management of PCOS - the theme of September in honour of PCOS awareness month! Have a read of this blog post from the archives: https://thedietologist.com.au/?p=3003

19.01.2022 A message from Naomi, a PhD student at The University of Queensland: Seeking volunteers to answer questionnaires about your usual dietary intake. Get to know the foods youre eating! If youre an adult and think you could be interested please contact Naomi Fitzpatrick: [email protected]... Know someone else that might be interested? Share this post to pass this message on! HREC Approval No.: 2020001764

19.01.2022 THE DIETOLOGIST HOLIDAY CLOSEDOWN // We are taking a well deserved break over the holidays. We are closing from Saturday 19th December 2020 and re-opening for consultations on Monday January 11th 2021. During this time, we will be laying low on socials and emails so we come back refreshed and ready to serve and help you in the new year! ... We appreciate all your support in 2020 and we can't wait for what is in store for us in 2021! Have a safe and happy holiday season!

19.01.2022 NAVIGATING THE HOLIDAYS WHEN TTC // This week on the blog we are diving into our favourite tips to help you navigate the holidays if you're trying to conceive, pregnant or preparing for fertility treatments for early in the new year. As we know, the 3 months in the lead up to conception are key for optimising both egg and sperm quality! Student dietitian Emily Smith and I go through our top tips to help you navigate the silly season: https://thedietologist.com.au/navigating-the-holidays-when/

18.01.2022 FALAFELS // Plant-based protein like falafels should not be feared when you have PCOS! Sure there's some carbs in there (but remember, going carb-free ain't the magic ticket out of PCOS!) In fact, some research suggests boosting your plant-based proteins like chickpeas and soy can help boost your intake of the antioxidant genistein may help improve not only hormones and reproductive health in women with PCOS but also heart health outc...omes too! This falafel plate took 20 minutes to pull together using a simple store bought dry mix, adding boiling water and shallow frying in extra virgin olive oil, homemade garlic and herb pita using a sourdough wrap, some homemade mint yoghurt and a quick salad with avocado Eating for PCOS does NOT need to be complicated! Would you enjoy this falafel plate for lunch? Tell me below! See more

18.01.2022 SMOOTHIE POP // I LOVE this hack for my nauseous (and hot here in Australia) mums-to-be Use any leftover smoothie from your blender and freeze them into ice pops and suck away! Cold foods tend to be better tolerated in the first trimester of pregnancy, no smells triggering nausea and it just feels so soothing!... This is one of Kaylee's favourite first trimester pregnancy nutrition tips! We are working on more pregnancy resources for you in 2021 as so many of our amazing clients move from the pre-conception and into the pregnancy phase and need some support with their nutrition and diet! What do you want to see or hear from us on this topic - tell us below! See more

17.01.2022 ANTIOXIDANTS // These little guys, are like the bouncers at a nightclub (hear me out, I am actually kinda proud of this analogy) Bouncers at night clubs let the sober and safe partygoers in and keeps the drunkards and troublemakers out right? They diffuse situations and de-escalate problems as they arise protecting those inside the nightclub... Well, antioxidants are the bouncers, your cells are the night club and free radicals are the troublemakers! Those free radicals are looking to cause damage and harm to your cells and those helpful antioxidants neutralise the situation! Antioxidants are found in many whole foods but particularly : Colourful fruit Colourful veggies Herbs & spices (dried or fresh) Extra Virgin Olive Oil These can help protect both eggs and sperm which are sensitive to oxidative stress and free radicals and thus enhances quality Ready to learn more nuggets like this to enhance your fertility diet? Join my self-paced 100% online program, The Waiting Game today, receive my digital cookbook FREE (limited to the first 50 members!) - link in my bio or head to courses.thedietologist.com.au/the-waiting-game/ See more

16.01.2022 DON'T BEAT YOURSELF UP // Going through infertility or trying to conceive and things not going as quickly as you'd hoped is challenging enough especially during the festive season! You don't need to be beating yourself up about your food choices! Just a friendly reminder it's just a few days and a few meals out of routine not months on end of a different way of eating or drinking... Keep that perspective! See more

15.01.2022 What are the most popular supplements for managing PCOS? Find out in this blog post! I walk you through some of the most commonly used supplements when managing PCOS and the evidence behind them. https://thedietologist.com.au/4-popular-supplements-for-pcos

15.01.2022 REMINDER // Do NOT confuse "lean PCOS" with hypothalamic amenorrhoea Oh goodness, if I had a penny for every woman without a period who is avoiding carbs, exercising like a fiend and is simply under-eating that has been diagnosed with lean PCOS because of an ultrasound I would have a lotta pennies (which are useless in Australia anyway...) Remember, if you're not getting a period you should be excluding lifestyle causes first such as insufficient calorie intake, inadequ...ate carbs, over-exercising and high stress levels well before you're handed a diagnosis of PCOS After all, technically all other diagnoses need to be excluded first and foremost! If you're wondering if you have HA rather than lean PCOS, head to your doctor for a conversation and some testing You may also want to check out colleague's @amyleegiannotti course for HA to help recover your period! She has kindly gifted me an #affiliate discount code thedietologist for 10% off (payment plans are also available) Check out in my online store thedietologist.com.au/shop or head to the link in my bio

15.01.2022 3 WAYS TO NATURALLY BOOST YOUR FERTILITY WITH ENDO // About 30% of infertility is attributed to endometriosis, not all women with endo will have trouble conceiving. Inside this week's blog post, I give you my top 3 tips to help support your fertility through nutrition if you have a diagnosis of endometriosis Co-written by student dietitian Emily Smith

15.01.2022 PLANT BASED IRON // Research shows those who eat more plant-based iron enhance their fertility! And one of the top plant-based iron sources that my clients will name is spinach! Whilst spinach can provide you with some iron, it is is best to team it up with some form of vitamin C to enhance your body's absorption!... Using lemon juice or lime in your salad dressing is a great way to boost plant-based iron absorption Recipe to this delicious beetroot, walnut and feta salad is in my popular eGuide Foods for Implantation - link in bio to shop or head to thedietologist.com.au/shop/ Photo by @moniquecormacknutrition See more

14.01.2022 An amazing dietitian colleague of mine Amara Lindenmayer from Foodbaby has designed an amazing online program to help optimise your diet specifically for ovulation! Anovulation (or the lack of ovulation) contributes to about 30% of infertility - one the largest causes! Common reasons I see behind anovulation include PCOS, hypothalamic amenorrhoea, not eating enough and excess body fat. Amara walks you through tracking your ovulation, key foods and nutrients to focus upon... to help get ovulation up and running using lifestyle strategies. I have taken a look around and it is pretty awesome! Here's the link to join: You can get 10% off using the code dietologist10 and use dietologistfreemealplan to get Amara's amazing ovulation specific meal plan for FREE! (doesn't it look delicious too!) You can start anytime, so line it up with day one of your cycle and get going! https://courses.foodbabyco.com/courses/optimsing-ovulation If you've got more questions, get in touch with Foodbaby"

14.01.2022 BLACK FRIDAY FLASH SALE // Everything in The Dietologist online store is now 20% off until Monday 30th November! This includes my cookbook, meal plans, eGuides and yes even my online program The Waiting Game (please note this includes affiliate products and courses listed in the online store) I don't often run sales, so if you've been thinking about it, this is your time, head on over to thedietologist.com.au/shop and use the code BLACKFRIDAY20 and get started on improving your pre-conception nutrition this weekend!

13.01.2022 Did you hear? There's currently 20% off all my eGuides, meal plans and cookbook AND my wildly popular online program The Waiting Game designed to support women trying to conceive with my most effective nutrition strategies! Use code BLACKFRIDAY20 at the checkout at thedietologist.com.au/shop or hit the link in my bio *Offer ends Monday 30th November at 11:59 PM AEDT, terms and conditions available on my website... @moniquecormacknutrition

13.01.2022 FRIDAY FUNNY // Trying to "cut back on the carbs and sugar" and realised you're so hungry you're eating the wall? Yeah, there's a reason for that The more we tell ourselves we CAN'T have something, generally speaking, the more we want it!... Giving yourself unconditional permission to eat whatever can be scary but also so liberating and it is pretty amazing to see what the body can do as, after all, it wants to feel good!

12.01.2022 VITAMIN B6 // This little water-soluble B vitamin is a bit underrated, in my humble opinion. Found in: Chickpeas Tuna... Salmon Chicken White Potato Banana Cottage Cheese and many more foods! Vitamin B6 has an important role to play in serotonin production in the body, a hormone made mostly in the gut and helps support optimal mood function (more on mental health later this week!) PLUS, if you suffer from PMS research suggests high dose B6 can help with symptoms of irritability, fatigue and depression by a whopping 69%! Plus, it is one of my top picks (alongside ginger) to help beterr manage nausea in pregnancy - please speak to your doctor or dietitian before you start experimenting solo! So, how many of these B6-rich foods do you eat? See more

12.01.2022 Have you listened to the podcast yet? Each week, 1000 of you are listening to all my women's health and fertility nutrition tips, pretty mind-blowing right?! Check it out on Apple Podcasts, Spotify, Google Podcasts, iHeart Radio and YouTube too! ... Search "Fertility Friendly Food" or head to thedietologist.com.au/podcast/

12.01.2022 "NEED SOME MEAL INSPIRATION? // If you and your partner are trying to conceive than my ultimate couples fertility meal plan value bundle is for you. It has got both a men's and women's 7-day meal plan, complete with shopping list and recipes (with crossover so you're not eating completely different things!) A copy of my digital cookbook, Cooking with The Dietologist, plus some of my favourite templates I use with my clients too!... Individually, this would cost you $108, but you can snag the bundle for just $97 and get you and your partner's diets reinvigorated in the lead up to conception. Download yours today at thedietologist.com.au/shop/"

11.01.2022 WHAT'S INCLUDED? // Inside my 100% online, access anywhere, start anytime online fertility nutrition program you will find: Hours of video based learning (you can also listen to me on the app, if you prefer) walking you through my top scientific nutrition strategies for enhance fertility Worksheets designed to translate your knowledge into practice... Bonus eGuides including my Fertility Meal Prep Guide, and a copy of my Nutrition for Male Fertility Manual valued at $66 AUD or $50 USD Not to mention the quizzes and access to me and the community for the next 3-months to answer your questions and troubleshoot alongside you! In fact, this program is valued well over $500 and you can get inside TODAY for $197 AUD or $150 USD and you are skipping my 6-week long waitlist! Link in my bio to join today and receive a free copy of my digital recipe eBook Cooking with The Dietologist Let's get started on waving goodbye fertility nutrition confusion and hello clarity and enhanced fertility TOGETHER! See more

11.01.2022 FRIDAY FUNNY // Do you or someone you love get hangry? Just show me the food and nobody gets hurt!

10.01.2022 Is inositol worth taking if you have PCOSA popular question in my virtual clinic, check out my scientifically-backed blog article on the topic and discuss with your health care provider or dietitian! https://thedietologist.com.au/?p=1369

09.01.2022 This month is PCOS Awareness Month, PCOS or Polycystic Ovary Syndrome affects nearly 20% of all women of reproductive age and can impact fertility too due to hormone imbalances and cycle irregularity (making it hard to time things!), over the next 30 days I will be sharing more on PCOS, nutrition and lifestyle management. But, to start with let's throw it back to one of my old blog posts on Eating for PCOS. https://thedietologist.com.au/eating-for-pcos-polycystic-o/

08.01.2022 REMINDER // Metformin and the pill are not your only options for managing PCOS They can be helpful on your journey but if that doesn't work for you that is A-okay! There are other ways to manage your PCOS, cyster! In fact, in 2018 a new international management guideline of PCOS was released stating that lifestyle management should be offered first and foremost for all women tackling PCOS before discussing medical options ... A combined approach can also be useful for some! Finding what works for you is key, but remember, there are OPTIONS! See more

07.01.2022 WHY I DO WHAT I DO // My why isn't so simple to explain, I mean so many ask "do you have kids?", "have you been through infertility?", "what's your story?" And these are all totally fair questions! The truth is it is multi-layered:... 1. I developed asthma at the ripe age of 19 years old, and it was BAD, and whilst I am fine now with daily management, at the time it was a bit of a medical mystery. I was studying genetics and epigenetics at uni and turns out vitamin D status (I am a winter baby) and maternal weight gain can program your kids future health outcomes (thanks Mum!) 2. I knew something was off with my own reproductive health VERY early on, in fact, I was borderline obsessed with different ways of having a baby like adoption, for some weird reason, despite never seeing any kind of infertility in my own family at that time, I thought I would struggle to have a biological child the old-fashioned way! But how do you know if you don't try? Well... my diagnosis of stage II endometriosis after about 5 years of symptoms in 2019 made me realise perhaps that gut instinct wasn't so unfounded! 3. Prevention is better than a cure - an ideology I have always truly believed in, and at first, I thought that would mean children's nutrition for me, and I dived head first into that, but I realised a lot of preventative health comes from the health of parents well before they became pregnant! I get to impact 3 generations of women for those women that conceive a girl, as they carry their grandchildren's future genes in their bellies from about 20 weeks - mind blowing hey? I love my "job" and when people ask what I do for fun nearly all of it relates to my work around helping families grow! It's my absolute passion Hopefully that gives you some insight into my "WHY" If you've read all the way down to here. Thanks for coming to my TED talk, drop me a random emoji in the comments!

06.01.2022 FRIDAY FUNNY // Every. Time. Especially in Aldi! Although, a lovely act of kindness meant a lovely shopper let me use his trolley to hold my goods whilst I was in the queue - literal lifesaver, I was getting finger cramps!

05.01.2022 FRIDAY FUNNY // I mean, I love me some sourdough though! Hope this gave you a giggle - happy Friday!

05.01.2022 Thinking about keto for PCOS? In this week's blog post co-written by student dietitian, Emily Smith, we weigh up the pros and cons of the ketogenic diet for PCOS and I give my thoughts! Check it out. https://thedietologist.com.au/?p=3722

04.01.2022 PCOS AWARENESS MONTH // September is PCOS Awareness Month so a lot of my content will be focused on one of the most common presentations I see in my virtual clinic! One of the most common questions is "what is the best diet for PCOS?" REMINDER... There is no one single best diet for PCOS Even if your best-friend's sister's cousin says that keto, or intermittent fasting or low GI or low carb is the ticket to PCOS freedom Chances are, this may not work for you! Stop looking for the magic bullet and work on sustainable lifestyle changes that accumulate to making a real difference over time to your PCOS Speaking with a dietitian who knows about PCOS and how to manage is a crucial part of managing Tag someone (or yourself) that needs this reminder! See more

04.01.2022 IS YOUR FERTILITY DIET DELICIOUS? // If not, it's time to inject some flavour (and whilst we're at it, nutrition) into your meals, especially salads. Here are my top tips: 1. Add some toasted nuts and seeds, like pine nuts, walnuts, pepitas, flaked almonds or hemp seeds for texture and crunch! ... 2. Get creative with dressings - instead of just sticking to a basic vinegarette, experiment with seeded mustard, honey, peanut butter and tahini to bring extra flavour to the table! 3. Fresh herbs - soft herbs like parsley, basil, coriander and mint can really take a salad (or any meal for that matter) to the next level plus it adds the bonus of extra antioxidants too! Which of these tips will you use to boost FLAVOUR in your meals? See more

04.01.2022 CARB SWAPS // Last month I shared in my stories about some research around carbs and fertility! And to many of our followers' surprise, incorporating wholegrain high-fibre carbohydrates seems to be beneficial for fertility! So, what does that look like on a practical level? Well here are some swaps: ... Swap out your more sugary breakfast cereal or toasted muesli for porridge oats Trade out white bread for a wholemeal and wholegrain bread variety Switch out jasmine or sushi rice for brown, Basamti or Doongara rice And trading out regular pasta for wholemeal or pulse pasta for an extra boost of protein and fibre / Which of these could you incorporate into your routine? I dive into a LOT more detail on carbohydrates inside The Waiting Game, my online fertility nutrition program designed to set up your diet using my most effective strategies for optimising your fertility in as little as 4 weeks! Link in my bio to join

03.01.2022 It's Dietitian's Day! A special day to celebrate the work of dietitians making a difference in our communities and the world. It truly is the best "job" in the world supporting women, couples, and families to be their healthiest versions of themselves. And just because I like to keep things fun around here, here's a picture of me crowning myself the queen of pineapples!... Photography by Hayley Richardson Photography

02.01.2022 KAYLEE NOW AVAILABLE // Kay is now available to see one-on-one clients helping those with PCOS, endometriosis, pre-conception nutrition, fertility & pregnancy Kay is my absolute go-to on all things pregnancy nutrition! In fact, earlier this year she had her amazing research published showing that only 4 out of a little over 500 women met their nutritional requirements in their third trimester! ... Scary stuff! Invest in your own health and the health of your future bub Book a consultation with Kay today at https://thedietologist.com.au/book-now/

01.01.2022 FRIDAY FUNNY // I literally do this every. Single. Time! Who else can relate? I give you my easy peasy shopping list template inside my couples fertility meal plan bundle so you can organise your shopping list and be prepared for the week ahead without those quick trips to the supermarket for "just a few items" ... Shop the bundles at thedietologist.com.au/shop/