Monique Louise Nutrition

Hand up if you love snacks? 🙋🏻‍♀️
It can be so easy though to just grab a packet of chips or chocolate block and finish them in one sitting.
Here are a couple of snack options that are nutrient dense and will leave you feeling fuller for longer!
• PB spread on apple or banana
• hummus with carrot and cucumber sticks
• homemade protein balls
• yoghurt topped with berries and chia seeds
• handful of nuts and seeds
• banana bread/muffins
• overnight oats
• chia seed pudding
• hard boiled eggs
• wholegrain toast topped with avocado
• piece of fruit

No judgements for finishing off a packet of chips or block of chocolate though, we've all been there 🫣
But don't get into the habit of it, enjoy them in moderation!

Fun fact: Consuming two kiwi fruit daily may help with easing constipation.
Unfortunately constipation is something that most of us experience. There's so many factors that can contribute to it such as stress, medications, dehydration, low fibre diet, routine changes, and lack of exercise.
Whatever the cause, it is important to get to the root cause as it can have long term health consequences!

Looking for more guidance? Book in a consult!
DM me or visit my website! ✨

I love being able to educate clients on how they can lead healthier lifestyles so that they can be the best versions of themselves!
It makes me SO happy when I see them understand that nutrition doesn't have to be overly complicated and how small, simple changes can have a great benefit to their health. ✨

A clinical nutritionist helps support you on your health journey and helps you reach any health goals you may have. They can also help get to the bottom of any health complaints that have not been solved with a previous band-aid styled solution.
Clinical nutritionists can also support you on a variety of different things such as coming off the pill, getting your body ready for pregnancy, and helping restore low energy levels.
Consultations are in depth as we need to get a good understanding on what is going on in and outside of the body. Health concerns, diet, lifestyle, medical history, family history, and relevant body systems are all explored! ✨

DM me if you have any questions!

Did you know that your nutrient requirements increase again while breastfeeding? 🤱
While you're focused on nourishing bub and giving them the best start to life, it's important that you continue to look after your body and give it the nutrients it may so desperately need.
If you're not getting enough nutrients from your diet that also means that you may not be passing enough along to your breastfed baby!
That's why it's SO important that you keep taking the prenatal that you were taking during preconception/pregnancy.
Blood tests are also beneficial incase you need to supplement other things such as iron.

Are you breastfeeding and not taking a supplement or are you thinking about the preconception phase and need some supplement guidance? DM me or head to the link in my bio to book an appointment ✨

Love a good sale just like I do?! 🫣
Use the code EOFY2024 for 30% off all consultation types.
Head to www.moniquelouisenutrition.com to book ✨

✨ 2024 resolutions ✨
Is 2024 the year that you put yourself first and focus on your health and wellbeing?
Here are a couple of things that you can add to your list to ensure you are the best version of yourself!
What else would you add?

💥 FLASH SALE 💥
Use the code FLASHSALE for 30% off consultations!
Head to www.moniquelouisenutrition.com to book.

TWO DAYS ONLY!

Looking for a new book to devour in your down time?
Well look no further! 🫣
Full of twists, turns, romance, & dragons, this will be a book you don't want to put down!

Do you struggle with your sleep? 💤
Studies suggest that 30mL of tart (sour) cherry juice can increase time in bed, quality of sleep, and total sleep time. This is due to tart cherries being naturally rich in melatonin, which is your hormone responsible for sleep. It also contains tryptophan, a precursor to melatonin.
So, if you experience disturbed sleep, you might find this a great addition to your bedtime routine! 🍒

My discount is still valid 🤭
Use the code CHEEKYFIFTEEN for 15% off your consultation! This is valid for both NEW and returning clients.

Stuck for a gift idea for a loved one? Why not gift them with a consultation so that they can be the best version of themselves in 2024 😍

Pregnancy can be both an exciting and scary time! With this, it brings many changes to your body and life as you know it. To assist your body during pregnancy and lactation, there are an array of nutrients that will help support you and the development of the baby.
These include:
• B vitamins
• essential fatty acids
• folate
• iron
• calcium
• vitamin D
• iodine
• choline
• zinc
• vitamin C

If you're not sure where to start, send me a DM, I'd love to help!🤰

When it comes to menstrual pain, it can be quite the complex issue and there’s not usually a ‘quick fix’ solution. It is important to understand that menstrual pain is not normal, contrary to what you may have always believed.

There are a few natural remedies that have been shown to decrease the pain associated with the menstrual cycle which may help improve quality of life. Please check with a health professional before starting any new supplementation to ensure you are receiving the correct dose and form for your needs.

Remember, you know your body best. If you feel like something is not right with your body, especially during that time of the month, please do not be afraid to seek out answers. You shouldn’t have to dread your cycle. ✨

Don't turn your back on a discounted consultation!
Use the code CHEEKYFIFTEEN for 15% off.
Get in quick, this won't be around for long ✨

Head to www.moniquelouisenutrition.com to book!

Monique Louise Nutrition holistic // həʊˈlɪstɪk // hɒˈlɪstɪk //“characterised by the treatment of the whole person, taking into account social and mental factors, rather than just the symptoms of a disease” holistic nutritional medicine.looking at the whole individual to achieve optimal wellbeing. Hey, I’m Mo...

It's so easy to reach for a vitamin C supplement and call it done for the day. But did you know that it's so much better to get our nutrients from real wholefoods and not rely on supplements?
Here are a couple of excellent vitamin C sources you can add to your diet! 🍓

Our gut microbiome thrives off variety. It is recommended to consume at least 30 different plant-based foods during one week. It may seem like a lot, but you would be surprised at how quickly it can add up. 🥦

To help you achieve this:
• snack on fruits and vegetables (meal prep these so they are easy to grab when hungry)
• consume a variety of nuts and seeds
• have lots of colour in every meal
• add spices and herbs to cooking
• smoothies are a great way to incorporate a variety of fruit, vegetables, and seeds

I've been a little quiet on the feed recently because, well, life.
But I'm back with a little discount code for you 🫣
Use the code CHEEKYFIFTEEN for a discount on most appointment types.
Hurry, it won't be around for long! 🏃‍♀️

Head to www.moniquelouisenutrition.com to book!

Taking a supplement for preconception, pregnancy, & postpartum is so important! It provides you with nutrients that are required in higher quantities during these times. 🤰🏻
But depending on diet quality & blood tests, additional supplementation may also be required. This is including, but not limited to:
- omega 3's
- vitamin D
- iron
- probiotics
- choline
- magnesium
- vitamin B6

Always speak to your health practitioner before starting any supplements as they would love to help support you during this exciting time! ✨
DM me if you have any questions or you can book an appointment through the link in my bio.

As beneficial as supplements can be for our health, don't forget we can get nutrients from our food. 🥦

Did you know that your stools give an insight to your health? They can tell us about your fibre intake, any gut inflammation, adequate water intake, fat malabsorption, and so much more!

Clinical Nutritionists love talking about this topic and it's something I spend a lot of time discussing in consultations. 🫣

If you are experiencing gut complaints or interested in chatting more about what your stools are saying about your health, I'd love to chat with you! DM me or book a consultation online via my website 💩

Magnesium is vital for many processes that occur in the body and so many of us are actually deficient in this wonderful nutrient!

I have prescribed magnesium to clients who experience headaches/migraines, leg cramps, sleep issues, and girls who have menstrual pain/cramps and have seen wonderful results!
If you would like to chat more about it, send me a DM or book an appointment online at www.moniquelouisenutrition.com ✨

Do you get confused by all the conflicting nutrition information out there? Have you followed the advice of a friend or influencer and found that what was recommended didn't work for you? 🤷‍♀️
That is because we are all unique individuals and there is no one-size-fits-all approach when it comes to our health.
It's important to get your nutrition information from someone who is trained in the field and can give you the best advice for YOU.
This expensive piece of paper took me lots of meltdowns and 4.5 years to get. But it's all worth it to see my clients reach their health goals 💪

Have you heard of choline before?
This nutrient has a significant impact on our health and has a vital role to play in pregnancy. 🤰

The journey to restoring health and wellbeing unfortunately does not occur overnight. It requires time, motivation, and a plan.
There are many factors that play a role in our health and no two treatments are the same. This is why something might work for your friend but not for you.
There are also NO quick fixes.
This is why it is important to work with a clinical nutritionist to get to the root cause of your concern and determine the driving factors.

Don't be disappointed if you don't see results straight away or as quickly as you would like, the healing process takes time. There will be ups and downs, but it will be all worth it in the end. ✨

Supplements can provide a huge benefit to our health if they are used the correct way. But sometimes they may not be beneficial or can even be harmful to our health.
They may contain nutrients that your body doesn't actually need, contain a form that may be of poor quality and your body doesn't actually absorb or use it (hello expensive urine), there may be interactions with medications, there might not be a high enough dose in the supplement to provide a therapeutic effect, or you're pregnant/trying to conceive and they might negatively impact the baby.

Consulting with a qualified health professional (such as a Clinical Nutritionist) before taking any supplements is vital. We take a detailed case history to get a thorough understanding of what you need to determine what is the best for your body and health. Some of the factors we consider before prescribing include:
• diet
• gut and liver function
• current/past medications
• pregnancy
• current/past health conditions
• age
• occupation

That is why it is SO important that you don't self-prescribe, take advice from unqualified health 'professionals' or health coaches, follow the same supplement regime of a friend or family member, or buy every supplement an influencer is marketing to you 💊

Are you on the pill or have you been on the pill and noticed significant changes within your body? It is no surprise given the amount of nutrients the pill depletes that have major roles in the body.
These include:
• Vitamin A
• B vitamins
• Vitamin C
• Vitamin E
• Folate
• Magnesium
• Selenium
• Zinc

The good news is that these deficiencies can be corrected through diet and supplementation. If you have no idea where to start, I would love to help you!
Visit www.moniquelouisenutrition.com for more information 🤍

Just your friendly reminder to eat lots of cruciferous vegetables this week 🥬

These vegetables include:
• broccoli
• collard greens
• brussels sprouts
• kale
• bok choy
• cabbage
• cauliflower

Incorporating cruciferous vegetables in your diet can:
• decrease inflammation
• support liver detoxification
• reduce the risk of cancer
• support digestive health
• provide a variety of important nutrients to the body
• support hormone health

Are you eating enough of these vegetables? 🥦

R U OK?Day is the national day when Australian's are reminded that every day is the day to ask 'are you ok?' and start a meaningful conversation with someone who might be struggling.
Don't be afraid to check-in on your family and friends, even those that look like they have it all together. That question and conversation you have may be pivotal for them 🤍

Struggling with eating enough vegetables daily?
Here are a few snack ideas to help you increase your intake. 🥦

What's your favourite way to incorporate vegetables into your diet? 🍅

Folate is an important nutrient that has a role to play in pregnancy and our overall health and wellbeing. ✨