Hera Nutrition

🤔Not sure where to start when making your diet more Endo Friendly?

Use these 3 easy food swaps from Endometriosis Dietitian, Rach ✨

Which swap will you make first?

Comment below with 🫒,🍞 or 🐟!

Rach’s top tips for improving your gut health

🌾 Focus on fibre - swap white breads and cereals for whole grain varieties and include legumes 1-2 times per week (lentils, chickpeas, beans etc) **legumes may cause bloating and gas in some people so I recommend starting with a small serve

🥗 Increase variety of fruits and veg - include salad/veg at lunch and dinner, aim for 3 different colours of veg on your plate and 2 serves of fruit each day

🥛 Include probiotic rich foods most days e.g. yoghurt, yakult, kefir etc OR a probiotic supplement if advised by your dietitian

🧘 Include stress relieving strategies - Think meditation, mindfulness or walks in nature. Meditation is a great way to manage stress! You can find some for free on youtube OR use an app such as .ibs which is an evidenced based hypnotherapy app that has been shown to improve gut symptoms in IBS. (IF you are struggling with your mental health please reach out to your GP and/or psychologist)

🚶‍♀️ Be active on most, preferably all days - e.g. 30 minute walk, strength training, pilates, swimming or a game of tennis!

For more information and/or to take the 7-day gut health challenge head to guthealthmonth.com.au for more information!

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Information shared in this post is general and should not replace individualised advice from a health professional. Professional medical advice should be obtained before making any decisions regarding your health.

🙄🙄🙄 Common Endo & Fertility Myths

💛 Although some people believe that getting pregnant is a cure for endo (I have been told this by health professionals before!) this is NOT the case. There is NO cure for endometriosis.

💛 While diet can NOT cure endo, it can have a positive impact on improving many of the symptoms that come with endo (NOTE: all endowarriors are different and what works for one may not work for the other)

💛 Living with endo does not mean you will have difficulties when TTC in fact, 50-70% of endowarriors are able to fall pregnant unassisted

💛 Endo is one of the 20 most painful conditions in the world. However, it can show up in many different ways, some experience debilitating pain, while others do not.

💛 While some endowarriors may be living with gluten or dairy intolerance, not everyone does. It is important to get individual advice before making any major changes to your diet.

What are your favourite endo myths? Share them in the comments.
Information shared in this post is general and should not replace individualised advice from a health professional. Professional medical advice should be obtained before making any decisions regarding your health.

Lunchbox Inspiration ✨🥪

Did you know that children consume around 30% of their daily food intake at school! So where do you start? Here’s some inspo for the weeks when packing the lunchbox gets overwhelming 👆😅👆

Packing a balanced lunchbox can be as simple as:
1. A main item - including a source of carbohydrate (i.e. sandwich, wrap, fried rice, pasta, sushi etc.)
2. A fruit and/or vegetable snack: For “crunch and sip” and during the day
3. Another 1-2 snacks: depending on your child’s appetite (i.e. cheese, yoghurt, popcorn, crackers, bars, muffins, eggs etc)
4. Hydration: from water or plain milk

Try to include something from the 5 food groups most days (🍞Cereals/grains, 🍓Fruit, 🥕Vegetables, 🧀Dairy, 🥚Proteins).

Note: This is just for inspiration purposes - Some kids will eat more or less than this or have particular likes and dislikes so base it on your child’s usual appetite and preferences 🥰

Save this post for later and send me any of the questions or concerns you have about your kiddo’s lunches 💛
Information shared in this post is general and should not replace individualised advice from a health professional.

🌟 Embracing the Division of Responsibility 🌟

Following on from our post yesterday, the Division of Responsibility, by Ellyn Satter is an approach to supporting children to have autonomy, become intuitive eaters and build a healthy relationship with food. 💪🍽️

This approach focuses on the separate but very important roles that the parent/carer and the child have during mealtimes.

🌻 Parents/carers are responsible for deciding:
- What foods are served
- When they are served
- Where to serve foods

🌼 Meanwhile it’s the responsibility of the child to decide:
- How much they want to eat
- and whether to eat from the options provided

Children are mostly very intuitive eaters and instinctually will listen to their body’s hunger and fullness cues knowing exactly how much they need to grow and thrive. 🌈💪

Of course, there can be circumstances where this instinct isn’t as natural to some children. Reach out to your health professional or Dietitian (🙋‍♀️💛) for further help if you think this is the case.

When everyone focuses on their own roles this empowers children to:
- Develop a sense of autonomy
- Trust their instincts and practice intuitive eating
- Build a healthy relationship with food and their body
- Decrease pressure and stress at mealtimes
- Explore a wide variety of flavours and textures at their own pace
- Foster a positive atmosphere around the table.
+ more!

Have you heard of this approach before? Comment a 🌻 if you’d like help implementing this with your family.
Information shared in this post is general and should not replace individualised advice from a health professional.

Calling all Dietitian and/or Nutrition students! 📢❗️

💻🍏 Do you want to gain experience in the Nutrition world whilst studying this year? Then we’d love to work with you!

We are currently seeking enthusiastic and creative individuals that would like to gain valuable experience in:
- Assisting in developing educational content, such as blog posts, articles, and social media posts.
- Conducting research on the latest nutrition trends and scientific studies to provide evidence based information to clients and consumers.

Requirements:
- Currently studying a Nutrition and/or Dietetics Degree
- Interest in women’s health, pregnancy and or paediatric nutrition
- Basic knowledge of nutrition principles and dietary guidelines
- Familiarity with content creation and marketing tools such as MailChimp is favourable
- Reliable and able to manage time effectively to complete tasks as required
- Available for 2-3 hours per week

Benefits:
- Gain hands-on experience in the field of nutrition and dietetics (hours may be used as part of your volunteering requirements for university)
- Mentoring with our Dietitians for 30 minutes each month
- Possibility to observe client consultations (as available)
- Possibility to gain references for future employment
- Access to attend our exclusive masterclasses (as available)
- Possibility for this to transition to a paid opportunity with us
- Enhance your communication and interpersonal skills
- Flexible volunteering hours to accommodate your schedule

If this sounds like you, shoot us a DM and we will send you information on how you can apply for this opportunity!! 😍💛

Note: This is an unpaid volunteer position.

🎄🎄 With Christmas being just over one week away we wanted to share our availability and shutdown period for the festive season.

✨ Rach will be taking a full month off (lucky duck!!!) Her last day in the Hera office was the 8th December, she will be back on board and ready to support you with endometriosis, fertility and women’s health on Friday 12th January.

🌸 Elise is taking two weeks off over the Christmas break so you can snag a last-minute appointment with her on the 15th of December or lock in a date in the new year starting the 5th of January 2024. Elise can help you with all things nutrition during pregnancy, postpartum, and feeding your little ones.

If you would like to hit the ground running in 2024 and work with us why not get the ball rolling and book your appointment now? 😍

DM us with 😍😍 to find out how you can book in with us today.

Conquering Constipation during Pregnancy 💪🏼💩

Ahh constipation.. a symptom many pregnant women know too well, especially if you are also taking some kind of iron supplement!

Constipation means doing less than three poos per week and are typically difficult to pass. 😅 However, it’s good to know what your normal is so you can identify changes to your regular pattern to get on top of constipation early.

Here are some tips to help keep those bowels regular: (these tips can help our non pregnant friends too 🥰):

🥗 Fibre: Think fruits, vegetables, nuts and seeds, lentils and legumes and whole grains. You could also try a natural fibre supplement such as bran or psyllium husk if you struggle to get enough fibre most days. Note: when increasing your fibre intake also make sure you are getting enough fluids which brings me to point two...

💧Hydration: Drink plenty of fluids, preferably from water to help to soften stools and prevent dehydration and constipation. The general recommendation for pregnancy is to aim for 2-2.5L of fluids per day (however, you may need more or less than this)

🏃‍♀️Movement: Regular movement you enjoy can help stimulate your digestive system to help relieve/prevent constipation.

🍳 Regular eating: Often over looked but a very important tip! If you are not eating regularly, it can be harder for your bowels to stay regular too! This looks like having something to eat every 2-3 hours.

🍐 Natural Laxatives: Try nature’s wonderful natural laxatives to help those bowels move along such as prunes, kiwi fruit or even pear juice.

Sometimes bowels can be a little stubborn! Speak to your health professional about safe and effective constipation treatments for you.

Let us know your best constipation tips in the comments! 💛👇
*Information shared in this post is general and should not replace individualised advice from a health professional.

All Bumps are Beautiful 🤰✨

In a world that often emphasizes unrealistic beauty standards, let’s celebrate the incredible journey of pregnancy and the natural beauty that comes with it. 🌸💕

With the world of social media and comparison at our fingertips it can be challenging for some to see and feel their bodies changing so rapidly.

From the first moment, a woman’s body undergoes an extraordinary transformation. With every day, the belly grows, stretching and expanding to accommodate the precious life growing inside. 🤯

No matter the shape, size, or “imperfections” that may appear, every bump is beautiful and worth celebrating. It’s a reminder that our bodies are capable of some incredible things!

To all the beautiful mamas out there, your pregnancy belly is a symbol of strength, hope, love, resilience and the incredible journey you are embarking on. Embrace the unknown, celebrate the uncomfortable, and know that you are absolutely stunning, inside and out. 🌈✨

Our DMs are open to anyone that resonates with this message x Here at Hera nutrition we strive to support you through every stage of your journey 💛

🤰Pregnancy friendly snack ideas

Did you know that energy requirements increase during the second and third trimesters?

It’s recommended to have an extra 300-500 calories per day to help you feel satisfied and meet your increased needs whilst growing a tiny human! (however, everyone is different and your specific needs might be more or less than this)💛

This might look like an extra 1-2 snacks during the day! Building a balanced snack is key to keep you going until your next meal, so aim for healthy fats, protein, carbs and colour from fruit or veg where possible. 🌈💪

🌟 Need some inspiration? Here are some easy, pregnancy friendly snack ideas that will keep you feeling satisfied until your next meal:
- Corn thins/rice cakes with cottage cheese, banana and honey
- Vegetable sticks with tatziki and a nut bar
- Apple slices with peanut butter and popcorn
- Yoghurt, berries and nuts
- Wholegrain crackers with avocado, tomato and tuna

Save this post for later and let us know what your favourite snack combos are in the comments 👇
*Information shared in this post is general and should not replace individualised advice from a health professional.

🤶Tips for managing endo as we move into the festive season!🎄

If you are feeling overwhelmed as we head into the festive season, you are definitely not alone. 🫶

The festive season is a time to connect and be social! Which also often comes with increased alcohol, eating out more and less sleep. All of which can exacerbate symptoms in those with endometriosis.

So here are our tips on managing your symptoms as we head into the best time of the year!👇

💦Hydrate - Dehydration can increase symptoms of fatigue and bowel issues such as constipation.

🥪Eat a balanced breakfast and lunch so you don’t turn up to your event starving - When your hunger levels get too high, you are much more likely to overeat which can increase symptoms such as bloating.

🍷Know your triggers but don’t restrict yourself - When you understand your triggers you can make educated decisions on whether it is something that you want to consume or not. E.g. I know that alcohol is a massive trigger for me so, I choose which events I want to consume alcohol at and which I don’t to reduce my overall alcohol consumption across the month.

😴Take time to rest - many people with endometriosis experience fatigue which can increase when you are socialising more than usual.

🚫Set boundaries and say no - If you don’t feel up to attending an event, it’s ok to say no! Stress is another trigger for endo so take some of that pressure off.

If you found these tips helpful, don’t forget to save this post!
Information shared in this post is general and should not replace individualised advice from a health professional. Professional medical advice should be obtained before making any decisions regarding your health. #

🤕The reality of living with Endo💰

Each person living with endo will have their own unique symptoms but as an unfortunate member of this group we all share similar challenges.

🎗️Whether it’s your symptoms being dismissed by medical professionals or using up all your sick leave or being in so much pain you can’t leave your bed, endo can have a massive impact on your quality of life.

This is why it is so important to get support from people who are on your side and can advocate for you. This could be your partner, friend, sister, mum, GP, dietitian or psychologist. Its important to find your support network. 💛

Can you relate to these point? What does your reality look like living with endo? Let us know in the comments👇👇👇
Information shared in this post is general and should not replace individualised advice from a health professional. Professional medical advice should be obtained before making any decisions regarding your health.

💩✅ Constipation Checklist

Here are some common trouble shooting techniques that may help to relieve and/or prevent constpation in your children over 12 months of age:

✅ Fluids: Aim for around 1-1.2L of fluids from plain milk or water per day for 1-8-year olds

✅ Fibre: this can be achieved by offering a variety of fruits and vegetables per day and choosing higher fibre grains/cereals/breads.

✅ Milk consumption: Aim for less than 500ml milk per day for children over 12 months of age. This can help them have a higher appetite for foods and hence eat more fibre.

✅ Activity levels: Encourage age-appropriate activities like active playing, walking, crawling, tummy time etc.

✅ Food “laxatives”: foods such as Prunes and pears or diluted prune juice can act as a natural laxative that can relieve constipation in some children.

✅ Toilet Positioning: Aim for knees higher than hips and that they are able to lean forward when sitting on the toilet. This can be achieved with a potty or a stool with an adult sized toilet.

✅ Toileting routine: Some children are too busy playing to stop to do a poo. Try encouraging your little one to sit on the toilet for 3-5 minutes after main meals to establish a regular toileting routine.

✅ Speak to your health professional before starting constipation medications such as laxatives.

‼️When to see the Doctor:
- If your baby is under 12 months old
- If your child has a fever, vomiting, weight loss, in significant pain or there is blood in their stools

Remember, every child is unique, and what works for one may not work for another. If you need extra help with any of these tips consult with your health professional or reach out to us for personalised advice and guidance. Together, we can help support your little ones to stay happy, healthy, and regular! 🌈👶💛
*Information shared in this post is general and should not replace individualised advice from a health professional.

💛 I don’t know who needs to hear this today but...

It’s ok if your child didn’t eat very much today...

and it’s also ok if they ate a lot today!

One child will eat very different amounts compared to other children their age and every day will most likely look very different too. 🍽️

This can be due to a number of reasons including:
- Growth spurts (hello bottomless pits)
- Physical activity levels
- Distractions (a 5yr old usually sees playing with their friends waaaaaay more important than eating their sandwich, can you blame them 😂)
- Food preferences
- Weather and environmental changes (those hot, humid days can reduce that appetite 🥵)
- Illness/teething
- Emotions
Just to name a few!

I like to look at a child’s intake across a whole week vs just one day. Most of the time they make up for their low intake days on other days during the week.🌟

🍎🥦🥕 Remember, every child is unique, and their eating patterns can vary greatly. Try to listen to your child’s appetite cues and trust their instincts.

If you want some more reassurance about your little one’s food intake drop a 🙋‍♀️ emoji in the comments below to see how I can best support you 💛
*Information shared in this post is general and should not replace individualised advice from a health professional.

🍽️ Build a Balanced meal with the Plate Portion Model!

The Plate Portion Model is a simple visual tool that can be used as a guide to help you and your children create meals that meet the recommended proportions of the different food groups. 🌈

Now, not every meal has to follow this structure and will look very different to this at times which is still absolutely ok. But this guide can help to ease the confusion of what to serve during meal times.

🥦🍓🥕Aim to fill half of the plate with colour from fruit and/or vegetables such as broccoli, carrots, apples, and berries. Did you know that your little one can most of the same nutrients from a variety of either of these foods!

🥚Aim for less than 1/4 of the plate to be protein sources like chicken, fish, tofu, eggs etc. Check out our recent posts to learn more about how much protein your little one needs.

🍚🍞Last but not least the remaining amount (more than 1/4 of the plate) can be dedicated to a carbohydrate source including rice, quinoa, pasta, bread etc.

Why is this model different to the adult plate? Well, our children actually need a different proportion of the food groups (a higher ratio of grains for example) than adults as they are constantly growing, playing and learning.🌟

Was this helpful? Like and share this post and follow us to see more helpful tips about feeding your little ones 💛
*Information shared in this post is general and should not replace individualised advice from a health professional.

How much is 10-14g protein⁉️

Yesterday we talked about protein requirements for children under 3yrs of age, but what does this actually look?

Here are a few examples of how your child might be getting 10-14g protein in their meals:

🍚 1.5 cups of cooked quinoa
🍛 200g (around 1/2 tin) of lentils
🥚 2 eggs
🍗 around 50g chicken breast
🐟 1 small tin tuna (more around 16g protein)
🥣 1 small tub of Chobani yogurt
🧀 2-3 slices cheese
🥜 1-2 tablespoons of peanut butter
🍝 100g (1/2 cup) dry pasta

So if your little one had 1 egg for breakfast and some pasta with chicken for dinner they’d most likely be meeting their protein needs in just 2 meals 🤯

Knowing this can sometimes help to reduce the stress and pressure around mealtimes especially if you’ve got a fussier eater with protein foods 💪🏼

Remember, these are just rough estimates, different brands will have different protein amounts and different children may require more or less protein in their meals. Always consult with a Paediatrician or Dietitian for personalized recommendations. 💛

Like and save this post if you found it helpful and follow us for more tips around feeding your little ones 👶🍼

🌈Why I Decided to Specialise in Fertility Nutrition 🌈

My passion for fertility nutrition stems from witnessing the struggles of those close to me on their path to parenthood. While I may not have children of my own, I’ve seen firsthand the challenges and heartache that come with fertility struggles. 🌺

But what I get excited about is the opportunity to shape not just the health of you, the mother, but also the health of your future baby. 🌟 It’s such a lovely feeling to know that through nutrition support and guidance, I can help you, lay the foundation for a healthy and thriving life! 🌈

A 2019 study found that 5 dietary changes can boost fertility by up to 69%! (Which i think is huge!) Knowing that I can have such a positive impact on fertility is why I am so passionate about it now. 🌺💫
Information shared in this post is general and should not replace individualised advice from a health professional. Professional medical advice should be obtained before making any decisions regarding your health.

Looking to optimise your fertility? Look no further! Our fertility dietitian, Rach is here to guide you on your journey towards parenthood. 🌈💕

Here at Hera Nutrition, we believe in using a holistic approach to help our clients to optimise their diet for fertility. Which is why we support you by providing:

🥦🍅 One on One Support: Our virtual one-on-one sessions offer you accessible and flexible support from the comfort of your own home.

📚👩‍⚕️ Personalised Nutrition & Supplement plan: Our nutrition services are tailored to each individual, ensuring that you receive evidenced-based, personalised care that is specific to your unique needs. We do this by conducting thorough assessments of your medical history, diet and discussing your individual goals and preferences and then providing you with your unique nutrition and supplement plan!

💖 Ongoing Guidance!! With our ongoing support and guidance, you’ll have the tools you need to reach your health and nutrition goals. Plus you can ask us any questions you have along the way! 🚀🌟

📲 DM us now to find out more about how you can schedule your consultation and let’s start this exciting chapter towards growing your family! 🌱👨‍👩‍👧‍👦💕
Information shared in this post is general and should not replace individualised advice from a health professional. Professional medical advice should be obtained before making any decisions regarding your health.