C.H. Nutrition

Did you know that the postpartum period marks the most remarkable hormone shift in record time for any human?

As a mum-to-be myself, I'm constantly amazed by the incredible transformations our bodies undergo during this journey.

These fluctuations highlight the importance of balanced nutrition and self-care, not just during pregnancy but in the postpartum phase as well. It's a time to nourish not only your little one but also yourself, ensuring a strong foundation for this extraordinary chapter.

Stay tuned for tips, insights, and recipes to support your postpartum well-being.

We're in this together, creating a healthier, happier future for our families. 💖🤰

450m swim today...not bad for a 37+weeks pregnant 🤰🏻stressed that the waters can break any day now 😂🙈

Leisure swimming was the only physical activity I could do while pregnant WITHOUT having any kind of physical discomfort! So for whomever finds even walking a challenge - go for a pool swim! 🏊‍♀🤗
*P.S. Even pool walking does wonders!

This is the first time I'm testing this green tomatoes fermentation recipe. These are my favourite "pickles" but those preserved in salted water and not in vinegar are harder to find, so I had to try to do it myself 🙋🏻‍♀️
We'll see the result in a couple of weeks 😍

Fermented foods often have a less acidic or sour taste compared to those preserved in vinegar.

The fermentation process encourages the growth of beneficial bacteria, such as lactobacilli. These probiotics can support a healthy gut microbiome, aiding in digestion and potentially enhancing immune function.

Fermentation can make certain foods easier to digest. This can be particularly beneficial for individuals with sensitive digestive systems.

The probiotics formed during fermentation can enhance nutrient absorption in the gut, making it easier for the body to access and utilize the vitamins and minerals in the tomatoes.

Pregnancy is a time of wonder and transformation, a chapter of life like no other and nutrition plays a pivotal role in this beautiful journey.

Every bite you take nourishes not only you but the precious life growing within. Your choices shape the path to a healthy pregnancy. 🍎🤰🏻

Here is a poster I created that contains general nutrition advice regarding foods to consume, foods to avoid, hydration, and why a balanced diet is important! 🤗

We talk a lot about satiety and calories, but did you ever wonder what exactly do we mean?
I found the perfect visualisation for this :)

Caloric density refers to the number of calories packed into a specific volume or weight of food.

Foods with lower caloric density often contain more water, fiber, and nutrients, making them feel substantial in your stomach. When you consume foods like fruits, veggies, and whole grains, your stomach senses fullness without excessive calories.

On the other hand, calorie-dense foods like fried snacks and sugary treats deliver lots of calories with little volume. They can leave you unsatisfied, craving more, and often lead to overeating.

Include more nutrient-dense, low-calorie foods in your meals to bulk up without packing on the calories. Pair them with lean proteins and healthy fats for a well-rounded meal.

Remember that foods with lower caloric density can help you feel fuller for longer, support your weight management goals, and promote overall well-being.

Do you love that cozy Pumpkin Spice Latte? 🎃☕️ But did you know it can sneakily pack over 300 hidden calories?

A typical PSL can be loaded with sugars and whipped cream, adding up to those extra calories. Plus, it can spike your blood sugar through the roof leaving you crashing later.

Picture this instead – a breakfast featuring eggs, avocado, and even bread. It's packed with nutrients and can tally up to the same calorie count.

The difference? Breakfast fuels your body with quality protein, healthy fats, and carbs. It keeps you full and energized.

So, when you're faced with food choices, remember – it's not just about the calories; it's about choosing wisely for your health and well-being. Make each calorie count!🤗

Grilled Chicken and Halloumi wrap 🍴

It takes literally up to 10 mins to cook this 👉

✅I used a grill pan to cook the chicken breast and halloumi (5-7mins)
✅ Heat the tortilla
✅ Add a lot of salad leaves 🥹
✅ Added some tomatoes and cucumbers, then the cooked chicken and halloumi.
✅ I added some burger sauce because I didn't had hummus - tastes much better with hummus 😍 or you could spread some cream cheese.
✅ Wrap & enjoy!

Low calorie & satiating 👌

Fall season 🍂 Tea season 🫖 😍

Start taking care of your health TODAY! :)

It doesn't have to be big changes overnight. It's the small, consistent steps that create lasting transformation.

Choose to add one extra serving of veggies today, go for a walk, or replace a sugary snack with a wholesome one. These seemingly small choices accumulate over time, leading to a healthier, happier you. 🤗

Healthy English Breakfast 🙋🏻‍♀️

This is an idea of a balanced breakfast containing protein from egg and mushrooms, vitamins and minerals from tomatoes, healthy fats from avocado 🥑 and carbs

(You could also add beans)

Diet doesn't mean restriction!
I believe in transforming recipes that nourish while still being tasty!

Kefir - a fermented dairy beverage offers a multitude of advantages for your health.

✅Rich in probiotics: containing a diverse community of beneficial bacteria and yeasts, these microorganisms are known to support gut health by maintaining a balanced microbiome. A healthy gut is associated with improved digestion, enhanced immunity, and even better mental health. Additionally, probiotics may help lower cholesterol levels, reducing the risk of heart disease.

✅High-quality protein: an excellent source of protein, making it a valuable addition for vegetarians and those looking to boost their protein intake. It's protein content can help you feel fuller for longer, potentially aiding in weight management.

✅Rich in vitamins and minerals including calcium, magnesium, and vitamin K2. These nutrients play a vital role in bone health, helping to strengthen bones and prevent conditions like osteoporosis. Potassium and magnesium can also contribute to cardiovascular health.

✅Despite being a dairy product, kefir is often well-tolerated by individuals with lactose intolerance. The fermentation process reduces lactose content, making it easier for many people to enjoy the benefits of dairy without discomfort.

✅Potential anti-inflammatory effects: some studies suggest that kefir's probiotics may help reduce inflammation in the body.

By regularly consuming kefir, you can support your gut health, boost your nutrient intake, and potentially enhance your overall well-being.

❗️Did you know it's possible to overstrengthen the pelvic floor muscles during pregnancy through excessive exercise?

While it's important to maintain pelvic floor health, too much exercise can lead to hypertonic pelvic floor muscles, which may cause issues like pain and discomfort.

Hypertonic pelvic floor muscles can also potentially affect the birthing process. When the pelvic floor muscles are overly tense they may have difficulty relaxing during labor, which can hinder the baby's descent through the birth canal.

This may result in prolonged labor or the need for medical interventions, such as forceps or a vacuum extraction.

Conversely, weak or excessively tight pelvic floor muscles can both pose challenges during childbirth.

It's essential to strike a balance through proper exercises and relaxation techniques to maintain a healthy and functional pelvic floor for childbirth.

Beside the nutritional benefits of eating dates such as vitamin and mineral content (potassium, magnesium, iron, and folate), as well as aiding in digestion due to their fiber content - constipation being a common issue during pregnancy, some studies have found that eating dates during pregnancy can also offer Improved Labor Outcomes 🤰🏻

A study published in the Journal of Obstetrics and Gynecology in 2017 found that pregnant women who consumed dates in the last four weeks of pregnancy had a significantly higher cervical dilation, a greater likelihood of spontaneous labor, and a reduced need for labor induction compared to those who did not consume dates.

References
Al-Kuran, O., Al-Mehaisen, L., Bawadi, H., Beitawi, S., & Amarin, Z. (2017). The effect of late pregnancy consumption of date fruit on labour and delivery. Journal of Obstetrics and Gynaecology, 35(4), 433-436.
Kordi, M., Meybodi, F. A., Tara, F., Nemati, M., & Shakeri, M. T. (2014). The effect of late pregnancy consumption of date fruit on cervical ripening in nulliparous women. Journal of Midwifery and Reproductive Health, 2(3), 150-156.
Sukran, Z., Yildirim, T., & Katmerci, N. (2014). Effects of eating habits during pregnancy on the onset of labor. Health Care for Women International, 35(2), 129-138.

Breakfast has long been acclaimed as the "most important meal of the day." But is it really?

Research studies suggest that eating a balanced breakfast can kickstart your metabolism, provide essential nutrients, and help with weight management. Additionally, breakfast consumption is associated with improved cognitive function and better academic performance in children.

On the other hand, intermittent fasting and skipping breakfast have gained popularity. Some studies indicates that intermittent fasting can enhance fat burning, improve insulin sensitivity, and offer potential health benefits.

So, what does science say? 🤓

The answer lies in individual preferences and goals. There's no one-size-fits-all approach to nutrition, and the science supports this.
Some thrive on a hearty breakfast, while others prefer a later start.

Top Tips:
1. Listen to your body: Pay attention to hunger cues.
2. Prioritize nutrient quality: Choose whole foods over processed options.
3. Be consistent: Whatever your choice, stick to a routine.
4. Stay hydrated: Start your day with a glass of water.
5. Seek professional advice: Consult a professional for personalized guidance.

Remember, it's about finding what works best for YOU! 🙌

1. Giovannini, M., Agostoni, C. and Shamir, R. (2010). Symposium overview: Do we all eat breakfast and is it important? Critical Reviews in Food Science and Nutrition 50 (2):97-99.
2. Sutton, E.F., Beyl, R., Early, K.S., Cefalu, W.T., Ravussin, E. and Peterson, C.M. (2018). Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Clinical and Translational Report, 27(6):P1212-1221.

❗️Understanding Metabolism

Metabolism is like the body's engine that turns the food we eat into the energy we need to move, think, and do everything.
It's how our body processes and use what we give it.

Metabolism involves two main processes – anabolism and catabolism. Anabolism builds and repairs tissues, while catabolism breaks down nutrients to release energy.

💪Muscle tissue burns calories at rest. Regular physical activity can increase muscle mass and can help you burn more calories even when you're not exercising.

The Resting Metabolic Rate (RMR) is the number of calories your body burns while at rest. Factors like age, gender, genetics, and body composition influence your RMR.

🥦 Certain foods can rev up your metabolism temporarily due to their thermogenic effect. Spicy foods, green tea, and lean protein sources like chicken and fish can temporarily boost calorie burning.

🌊 Staying hydrated is vital for a well-functioning metabolism. Even mild dehydration can slow down metabolic processes.

🛌 Lack of sleep can disrupt hormonal balance, including hormones that regulate appetite and metabolism. Aim for 7-9 hours of quality sleep each night to ensure your metabolism functions optimally.

There's no magic solution to boost metabolism overnight. Sustainable changes in diet, exercise, and lifestyle are the keys to achieving long-term metabolic health.

As a Certified Nutritionist, I'm here to help you create a personalized plan that aligns with your goals and needs.

Send an email 📩 [email protected]