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Did you know that birdsong can actually have a ben

Did you know that birdsong can actually have a beneficial effect on our mood, especially when it comes to depression and anxiety? 🎶

This 2022 study found that depression, anxiety and paranoia decreased in participants exposed to birdsong.

It’s not really that surprising, but maybe it’s a good reminder to get outside and tune in to those beautiful warblings.

🎶

#Mindfulness #mentalhealth #birdsong #nature #wild #healthyliving

Three weeks getting to know this crazy, colourful

Three weeks getting to know this crazy, colourful country and I feel like I just scratched a tiny bit of its surface.

So much incredible food, from the street food in Delhi to the best train breakfast of my life (LNER take note), a mango lassi I’m still dreaming of, and the delicious home-cooked Keralan food prepared by our homestays. And a LOT of chai, obviously.

We finished with a week in an Ayurvedic retreat, where I got to learn a bit about this ancient medicine system, and wear an outfit that resembled Dobby the house elf (see last photo).

Now back to work and the normality of English countryside life, missing those honking horns and spices just a little bit. 🌶️ 🇮🇳

Post-ovulation vibes with ALL the beetroot! ♥️

Post-ovulation vibes with ALL the beetroot! ♥️

Did you know that beetroot contains nitric oxide, which may help to improve the chances of fertilised egg implantation, by increasing blood flow to the uterus.

It’s also packed with fibre and micronutrients like folate, magnesium and vitamin C.

Whether it’s juice, powder, pickled or fresh, beetroot is a GREAT one to include in your diet during the 2 week wait.

#beetroot #ttc #twoweekwait #fertility #nutritionforfertility

Move over blueberries and goji berries, liver is t

Move over blueberries and goji berries, liver is the ultimate superfood!

Also known as nature’s multivitamin, it’s richer in nutrients than virtually any other food. Fun fact: Did you know that it would take 9 cups of raw spinach to get the amount of folate as in 100g of cooked chicken liver? It’s especially rich in those nutrients that we need for fertility, like choline, iron, copper, zinc, vitamin C, vitamin C, folate, B vitamins and is a great source of protein.

So if you’re trying to conceive, add liver onto the menu! One portion a week (85-170g) is ideal.

Feeling grossed out by the idea of liver? My tip would be to try a milder tasting liver first (like chicken or lamb’s liver), and/or to mix it in with mince. I promise you’ll hardly taste it.

Comment LIVER LOVER for the recipe to my extra nourishing chilli, made with lamb’s liver and beef mince. 😋

#liver #nutrition #superfood #fertility #ttc #fertilityjourney

Confused about the best supplements for fertility?

Coffee & fertility - what do I need to know?

🤰🏻Firstly, let’s look at pregnancy. The current research is that high doses of caffeine during pregnancy can increase the risk of miscarriage and stillbirth. In pregnancy, the NHS advice is to limit caffeine in take to a max of 200mg per day. Some research suggests that even lower intake of caffeine could increase the risk of miscarriage, so if you are pregnant and have a history of miscarriage or are concerned about your risk, you may wish to err on the side of caution and get a good quality decaf.

👶🏼 What about when trying to conceive? The NHS advice is the same - no more than 200mg per day.

BUT bear in mind that caffeine can be a stressor on the body and can impact sleep quality. So if you’re already feeling frazzled and wired for example, then adding caffeine into the mix probably isn’t going to be great. It’s also worth looking at HOW you’re drinking caffeine - is it a nice, relaxing morning ritual, or are you using it to keep you going throughout the day? If you’re struggling to sleep, this might also be a reason to reduce when TTC.

My takeaways:
🤎 If you aren’t feeling stressed and have no issues sleeping, limit to one or two cups of coffee a day when TTC.
🤎 If you are concerned about your intake, reduce gradually to avoid symptoms of caffeine withdrawal.
🤎 If you’re switching to decaf, look for unbleached teabags and coffee that uses the Swiss water method (I like Exhale and Grumpy Mule) to reduce toxic load.

How much caffeine am I having?

☕️ 1 mug of brewed coffee = 100mg caffeine
☕️ 1 mug instant coffee = 60mg caffeine
🫖 1 mug of tea - 45g caffeine
🍵 1 mug of green tea = 30-40mg caffeine
🥤1 can of cola = 35mg caffeine
🥤1 can of energy drink = 80mg caffeine
🍫 Small bar of chocolate (50g) = 5-36mg caffeine

Like, share and save this post if you’ve found it helpful! 👋🏼

In October I started my first fertility nutrition

In October I started my first fertility nutrition course, Watering Seeds, with 5 amazing women 💛

That group course is almost at an end, so now I’m very excited to be opening the doors for my next one.

In the next Watering Seeds you can expect:

☎️ Regular group calls to learn and help you stay on track
🪺 Evidence-based advice on fertility nutrition and lifestyle, including fertility fundamentals, the best supplements for fertility, what testing to invest in, and the fertility-boosting foods I love
🥗 Meal plans and recommendations, including my 7 day fertility meal plan
🧘🏻‍♀️ A little bit of mindfulness
👋🏼 Support and community, including an exclusive Facebook group
😂 Laughter. Yes, sometimes fertility stuff can feel heavy but this course is designed to be a bit of light relief from all that.

Message me for more details. 💌 Can’t wait to meet the next group of incredible people.

#hormonehealth #fertility #nutrition #ttc #nutritionist #nutritionaltherapy #nutritionforfertility #hormonebalance #fertilityjourney

Wondering what the next 3 months of your fertility

Wondering what the next 3 months of your fertility journey has in store? If only we had a crystal ball, eh? 🔮

The fact is, none of us can know what the next three months will bring. Unless you’re a psychic, in which case please let me know what lottery numbers I need to play, thanks. 🙏🏻

So here are your options:

1. You could carry on as you are - agonise over the waiting, wondering, hoping, leaving matters up to the fertility gods (and NHS waiting lists). 🤔

OR

2. You take control of your own health, make the move to actively improve your wellbeing and your chances of having a healthy baby in the next year. 🌱

If you’re ready for 2, book in for a free 30-minute consultation with me and let’s get started!

#hormonehealth #fertility #nutrition #ttc #nutritionist #nutritionaltherapy #nutritionforfertility #fertilityjourney #hormones