Well Nourished Mama

🌟 POSTNATAL DEPLETION🌟

Growing and giving birth to a baby is hard work for your body and certain nutrients can be depleted during this time. Focusing on adding these back into your diet postpartum can support your healing and recovery.

The first few months after having a baby isn’t the time to restrict your diet. You need to nourish yourself now more than ever. But it’s tricky to try and think about your own meals when you are trying to keep a tiny human alive, especially as you both get used to this new life together. It is quite normal for mums to be living off coffee, toast and biscuits for the first few weeks as prepping, cooking and eating real food can seem impossible! You may have done some prep in advance and have a freezer stash which is fab. If not, focus on ready prepped/cooked options that are going to make life easier but still boost you up and help your body recover.

🌟Add tins of chickpeas or lentils to ready made soup to bulk them up and boost the nutrition

🌟 Buy pre cooked salmon or mackerel in vac packs for fridge aisle. Easy way to boost your protein and omega 3 with no prep necessary

🌟Eat a handful of nuts alongside your cake & chocolate to buffer the sugar crash & add in more protein, good fats & minerals

🌟Boost your boring toast with some good quality nut butter and chopped banana for an energy boost.

🌟 A good quality protein powder can be a quick way to ensure you are meeting your daily requirements. Add to a smoothie loaded with 3/4 veg & 1/4 fruit for a quick boost.

Don’t be afraid to ask for help and if you have a good support network I’m sure they would cook you a few meals for the freezer if you ask.

If you are visiting a new mum, take a stew/curry/lasagna/homemade soup with you. The baby will have enough new clothes, a good gift for mum is a much better idea!

🤱🏼 National Breastfeeding in Public Day 🤱🏼

Here are two pics of me feeding my two boys whilst out and about to celebrate Breastfeeding in Public day. Normalising breastfeeding and supporting women to feel confident to feed in public are passions of mine.

As I continue with my training towards becoming a certified lactation consultant, I have met so many amazing breastfeeding women. I’ve also learnt about the politics of breastfeeding and how we as a society are not great at supporting women with their feeding choices. Providing support to mums and championing breastfeeding has become part of my life’s mission and as I continue my training I am more and more aware of how much support is needed as many women don’t get to meet their own personal feeding goals because the support wasn’t there for them.

So it’s lovely to see a national day publicising and celebrating breastfeeding, although it’s a shame that we need it and that seeing women breastfeeding whilst going about their day isn’t part of our cultural norm.

Looking back at these pictures makes me feel proud of my breastfeeding journey and now I’m a trained peer supporter I can see that both of my feeding positions could have done with a few adjustments 😂

I've broken my phone - can't get onto it at all and probably won't be able to get it fixed before xmas now. So if you have messaged me - I'm not ignoring you!! Have a lovely Christmas # # #

Book a FREE 20 minute discovery call with Well Nourished Mama mentioning Oswestry Life Magazine!

🥚🍆 Boosting Egg and S***m Health for Conception! 🍏🤝

Are you planning to start a family? 🤰 Did you know that focusing on egg and s***m health in the 3 months leading up to conception can significantly impact your baby's well-being? 🌟 What you eat plays a huge role in the development of healthy eggs and s***m, here’s how:

🥚 For Women:
1️⃣ Load up on Folate-rich foods like leafy greens, beans, and citrus fruits. Folate aids in proper egg development and reduces neural tube defects in the baby. 🌿
2️⃣ Omega-3 fatty acids found in walnuts, chia seeds, and salmon promote hormone balance and boost egg quality. 🐟
3️⃣ Reduce caffeine and alcohol intake to support optimal hormone levels and reduce the risk of miscarriage. ☕🍷

🍆 For Men:
1️⃣ Increase antioxidant intake from colorful fruits and veggies to protect s***m from oxidative stress. 🍅🥕
2️⃣ Zinc-rich foods like pumpkin seeds and lean meats support s***m production and motility. 🎃🍗
3️⃣ Limit exposure to heat (e.g., hot baths, tight clothing) to maintain cooler temperatures for healthier s***m. 🩳🚿

💑 Both Partners:
1️⃣ Ditch processed foods and opt for whole, nutrient-dense meals to provide essential vitamins and minerals. 🥦🍓
2️⃣ Stay active! Regular exercise promotes circulation, which is essential for reproductive health. 🏃‍♀️🏋️‍♂️
3️⃣ Manage stress through yoga, meditation, or hobbies, as stress can impact fertility for both partners. 🧘‍♀️🎨

Remember, this preparation isn't just about conception. It lays the foundation for your baby's health and development in the long run. Studies have show that the nutritional status of parents has a huge impact on the chances of sustaining a full term, healthy pregnancy.

I work with couples to help them optimise their nutrition and lifestyle to ensure they are in the best place to start trying for a baby. DM me or check out my website (link in bio) for more details on how I can support you on your journey to becoming parents.

We are excited to be part of Show this Saturday, which culminates our celebrations for Our volunteers will be offering a calm place to come feed your little one(s), celebrate your milestones and will be on hand to provide information about local and national support available. Pop a comment below if you will be going 😀💜🤱

If you breastfed, please let BfN know what was helpful for you or what you wish you had known . They are developing an antenatal feeding course and want to make it at useful as possible and your feedback really helps!

🤰We are currently developing our Infant feeding workshops and want to hear from you.🤱

Did you or your partner attend an infant feeding class to help you prepare for your little one's arrival?

What did you find useful? Was there anything you wish you had known before baby arrived?

Please comment below or message us with your thoughts and ideas. 💜

🌿🍽️ Nourishing Fertility: The Blood Glucose Connection! 🌸🤰

Did you know that your blood sugar has a profound impact on your fertility?🌟

📚 As a Nutritional Therapist, I've witnessed how blood sugar balance can be a game-changer in supporting reproductive health. Let's explore why:

📈 Blood Glucose & Hormones: Our blood sugar levels influence the delicate dance of hormones governing our reproductive system. When blood glucose spikes or crashes, it can disrupt the balance of reproductive hormones like insulin, oestrogen, and testosterone.

🔄 Insulin Sensitivity: High blood sugar can lead to insulin resistance, causing an imbalance in the body's hormonal environment. This can affect ovulation and menstrual regularity in women, and s***m quality and testosterone levels in men.

💫 Stress & Blood Sugar: Stress and imbalanced blood sugar go hand-in-hand. When stressed, our bodies release cortisol, impacting insulin production and affecting fertility hormones.

🥦 Nourish & Thrive: A fertility-supportive diet focuses on nourishing foods that promote steady blood glucose levels. Embrace whole, unprocessed foods rich in fiber, healthy fats, and essential nutrients. Think leafy greens, colorful veggies, nuts, seeds, and lean proteins!

🚴‍♀️ Movement & Mindfulness: Regular exercise and mindful practices like yoga or meditation can help manage stress and maintain blood sugar stability.

🍎 Snack Smartly: Instead of sugary treats, opt for nutrient-dense snacks like fresh fruits, Greek yogurt, or raw veggies with hummus. It's all about nurturing our bodies with goodness!

💚 Let's embrace the power of balanced blood glucose in our fertility journey! Remember, small, positive changes can make a significant impact.

I work with women and men to help them make manageable changes to what they eat, ensuring they avoid being on the blood sugar rollercoaster. Contact me to see how I can help you in your fertility journey. 🌱🌈

🌿 Boosting Fertility with Nutritional Therapy 🌿

👶 Planning for a baby? Did you know that nutritional therapy can work wonders to support your fertility journey? 👶

🥕What we eat plays a vital role in our reproductive health. Incorporating the right nutrients can have a profound impact on our fertility, increasing our chances of conceiving and nurturing a healthy pregnancy. 🍅

✨ Here's how nutritional therapy can make a difference:

1️⃣ Hormonal Balance: Certain nutrients like zinc, magnesium, and vitamin B6 help regulate hormone levels, ensuring a well-balanced reproductive system.

2️⃣ Enhancing Egg and S***m Quality: Antioxidants found in colorful fruits and veggies protect eggs and s***m from oxidative damage, improving their quality.

3️⃣ Supporting Menstrual Health: Nutritional therapy can address issues like irregular cycles or PCOS, promoting regular ovulation and overall menstrual well-being.

4️⃣ Improving Uterine Health: Nutrients like folate and omega-3 fatty acids aid in creating a welcoming environment for a fertilized egg to implant in the uterus.

5️⃣ Managing Stress: A balanced diet can help manage stress and reduce cortisol levels, which can interfere with fertility.

🥗 By working with a qualified nutritional therapist, you can create a personalized plan tailored to your specific needs and goals. It's not about restrictive diets, but rather about nourishing your body with the right foods at the right time. 🥦

💚 Remember, each person's journey is unique, and patience is key. Nutritional therapy is not a quick fix, but a holistic approach that supports your overall well-being and fertility in the long run. Trust the process and give yourself the care and love you deserve. 💕

👉 Drop me a DM or check out my website (link in bio) for more information how I can help you on your journey to motherhood🌟

⭐️LIVE CHAT⭐️

I’m so excited to be hosting my first Instagram live and thrilled that I have the wonderful Sahara from joining me as my guest.

We will be talking all things vitamin B12, focusing on the important role it plays in conception and pregnancy. If you are trying for a baby then this is a must listen!

Our bodies can’t make its own B12 so we have to get it from our diet or from supplements. But there are so many issues that can still get in the way of our bodies converting these sources and using them effectively. Low levels of B12 can have huge health implications and also has a negative impact on a full term, healthy pregnancy.

Sahara is a fountain of knowledge on B12 and together we will talk you through all you need to know on this fascinating topic!

Join us live on 19th June at 1.30pm!!

⭐️Weaning Worries⭐️

When designing my First Foods workshop, my main aim was to give you the confidence to introduce solid foods without anxiety. Many parents find weaning difficult as we often have a pre-conceived idea of what to expect. This is often based around what we have seen advertised or on tv and the reality can sometimes make us feel like we are getting weaning “wrong”.

During the workshop I give you the time and space to discuss your concerns and re-set your expectations so that you can enter into this new phase with confidence and without worry.

Knowing you have invested your time to hear latest research into infant nutrition means that you won’t question if you have got weaning “right”.

Message me to find out more or to book onto the next course on Monday 22nd May in Oswestry. Limited places available so booking is essential!

When I started giving solid foods to my first baby, I was very concerned about doing it “right”. I had read a book about baby led weaning and decided to stick to it to the letter.
I was also in my early days of studying nutrition so was very mindful of making homemade, organic, healthy options for my baby. To be honest I found the whole process stressful, anxiety inducing and frustrating.

Fast forward to baby no3, with my nutrition studies complete and a few years of clinical practice under my belt, plus the experience of feeding my other 2 children, I took a very different approach. I felt confident in my choices, relaxed about my approach and was used to the mess! I enjoyed weaning much more third time round and want to share my knowledge and experience with you so that you can enjoy this exciting new stage with your baby.

This is why I designed the First Foods and Infant Microbiome weaning workshop. I want to provide you with the latest nutritional research in a relaxed environment where you can ask questions and voice any worries you have. You will leave feeling informed and confident so that you can enjoy this new stage with your baby.

Share your biggest weaning worry in the comments and tag a mum who is about to start introducing solid foods. It can be a worrying time so let’s share our concerns as they may help another mum in the same situation!

🤱🏼Breastfeeding and Maternal Mental Health🤱🏼

It’s Maternal Mental Health week so I wanted to share my feelings on breastfeeding and mental health.

This is a picture of my last ever breastfeed. I’ve fed all my three children and two weeks ago, I fed my little girl for the last time. She’s 2 and a half. For a lot of people this won’t be a big deal. Comments such as “she doesn’t need it now”, “she’s old enough not to have milk,” “it’s time to stop now” are ones I’ve heard and not agreed with.

But it was time to stop. So sadly we had our last feed. She was upset for a few days but soon stopped asking and has been fine. Me on the other hand…….

I’ve felt extremely sad and low since stopping feeding. I know this is partly the hormonal change (my husband thought it was hilarious that the last 2.5yrs I’ve supposedly been on the happy hormones!!) but I just really miss it. In total between my 3 kids I’ve been feeding for over 7years. I know for some people this may seem like hell, and when I started all those years ago I never thought I’d still be breastfeeding in 2023!

I think what I’m trying to say is breastfeeding is intensely emotional. Whether you are struggling to start, loving feeding but feeling touched out, wanting to stop but feeling guilty, stopped and feel sad - the impact of our breastfeeding journeys on our mental health can be extremely profound, with guilt often attached in some way.
What ever stage you are at, if breastfeeding is causing you to feel low, not yourself, unhappy, guilty, then reach out. offer a feeding helpline and local groups. Speaking to impartial, empathic, breastfeeding experts can be a real lifeline if you are struggling. You are not alone! # # #

👶🏼The Infant Microbiome👶🏼

Research shows that the first 1000 days from conception are vital for the development of the gut microbiome. What a baby eats as their first foods and in their first few years of life impacts the composition of their gut microbiome - the mix of bacteria, Protozoa, fungi and viruses that live in our gut.

The gut microbiome has a direct impact on:
- our immune system
- allergies
- brain health
- inflammation
- metabolism

My new course is aimed at parents who are starting the weaning journey and want to know how to optimise their child’s microbiome.

Join me for a fun and interactive session, combining the latest science with practical weaning advice, giving you the confidence that you are getting your little one off to the best start!

£25 per ticket - Link in bio

⭐️Event Launch⭐️

I’m so excited to launch my workshop - First Foods and the Infant Microbiome!

🗓️ first 3 dates are:
Monday 22nd May
Monday 19th June
Monday 17th July

🏠Location: Upper Hall at Cabin Lane Church, Oswestry, SY11 2LQ

💷Price: £25 per ticket (babies free!) 10am - 12pm. Drinks and snacks included

Link in bio for booking. Only 12 places per session. Booking essential.

It’s a fun and informative session aimed at giving you the knowledge and confidence to start the weaning journey in the best way for you and your baby.

Can’t wait to see you there!

Some people think that Nutritional Therapy is about fad diets, counting calories and following meal plans. It isn’t!! Nutritional therapy is so much more than being told what to eat.

Together we work to:
⭐️ understand how your symptoms are connected.
⭐️Identify the root causes and drivers of ill health.
⭐️Understand how your body functions and how food influences this.
⭐️Use what you eat as the mechanism for making change to health outcomes
⭐️Creating lasting habits and a positive relationship with food

Clients often tell me they leave sessions feeling inspired, amazed about how the body works and empowered to make changes to their health.

You are not powerless to influence how your body is functioning. Change is possible. Book your discovery call to find out how. Link in bio.

💫Exciting News! 💫

I’m so excited to announce that my new website has gone live! The link is in my bio so please take a look and let me know what you think! You will find information on all of the various 1:1 packages that I offer and further information on what nutritional therapy is and how it works.

⭐️COMING SOON⭐️
There is also an events section on the website and I’ll soon be launching two group courses, both taking place in Oswestry.

🤰🏼Well Nourished Bump - an antenatal course focusing on how to nourish yourself and your baby during pregnancy and the postnatal period( more details coming soon!)

👶🏼 First Foods and the Infant Microbiome - a course looking at when, what and how to introduce solids to your baby. Dates to be released this week!!

Thanks to the wonderful Naomi at A is for Author for creating such a beautiful logo and website.

I love this quote and it really captures how I feel about what I do. I never thought I’d get so fired up about what people eat and how often they poo but it turns out they are my favourite topics! Get me talking about the gut microbiome, the magic that is breastmilk or how diet affects our hormones and there is literally no shutting me up!

I am constantly amazed and delighted at what our bodies are capable of. The more I learn the more my passion for the topic grows and I just want to tell everyone about how amazing gut bacteria is 😂

Supporting people to make the connection between what they eat and how they feel, investigating the root cause of symptoms using functional laboratory testing and symptom analysis, giving people information and power about how to change their health outcomes all light me up. When I see people reach their health goals, change things they thought they had no power over or enjoy eating broccoli I’m filled with joy (joking about last bit, kind of 😂).

I am eternally grateful that I found my passion in life and am still astounded that I get to do this as my job. 🥰

As it’s world diabetes day I thought I’d share why I am currently tracking my blood sugar even though I’m not diabetic. Blood glucose regulation is a really important factor in overall health. Research is showing that glucose responses are individual and the same food can cause a very different glucose reaction in different people. Therefore, knowing how your body reacts to certain foods can be useful if you are trying to balance your blood sugar response.
By avoiding big spikes and crashes you are:
✅ limiting inflammation in you body
✅ keeping energy levels more constant
✅ avoiding the need to snack to recover from the effects of a crash
✅ reducing your risk of becoming pre-diabetic or developing type 2 diabetes

I am on a mission to look after my body the best I can and protect myself from disease. I also want to try and regulate my energy levels and I know sugar gives me a short term buzz but the crash afterwards leaves me feeling even more fatigued than before and reaching for more food to boost me back up. That’s way I was keen to try a continuous glucose monitor. Seeing the graph of how my body is responding to food in real time has been really interesting. I’m hoping it will help me understand foods that I may want to have less regularly (those that cause a spike) and those foods that cause a smaller rise so I can enjoy more often.
If you are interested in learning more about how blood sugar affects your health Drop me a DM.

🐟🐟Sexy Sardines on toast 🐟🐟

This is the only way to eat sardines!!! Smokey, sweet, with a little kick, this 5minute lunch gives you a great dose of omega 3 essential fatty acids which are vital for supporting brain, heart, eye and bone health. Omega 3 is important for developing babies and our body doesn’t make it so we have to get it from food. Honestly, try this and you’ll never go back to plain sardines on toast again! And if you are not a fish lover then try it anyway as the other flavours make this less fishy tasting. It’s also really cheap which is a bonus these days!
👩🏼‍🍳Recipe:
- 1 small red onion
- 1/4 of fresh red chilli or 1tsp chilli flakes
- tin of sardines
- 1tsp Worcester sauce
- 1/2 tsp smoked paprika
- 1 tbsp maple syrup
- 1 tbsp Passata or 1tsp tomato purée & bit of water
- olive oil
👩🏼‍🍳Method:
1) Dice the onion and chilli and fry in drizzle of olive oil for a few minutes
2) add all the other ingredients and mash the sardines up as you stir them in
3) Serve on toast!

I also double the quantities up and add a bit more passata and stir though pasta for a quick and nutritious tea.

So this wasn’t the post I had planned this week but I promised myself to be authentic in this space so here we go! My 4 year old started throwing up at about 4pm yesterday afternoon, then went every hour till 2am then my 2yo woke at 4 so I got zero sleep last night.
My initial mindset when I came downstairs was “well that’s my week screwed, had to cancel plans for today, my work day tomorrow is written off as no nursery for 48hrs so I’ll be behind with work stuff, I’ve lost one of my two precious kid free days this week and the other two will probably get it so I can say bye to next week too”. Probably sounds very unsympathetic but this is the third sick bug we have had this year (not sure if anyone else has has a particularly 🤮🤮 year??!!) and I find mothering sick kids so exhausting especially as my eldest has a sick phobia so just adds to the chaos! I was on a high at the start of this week. My kit had come and I was excited to do my first reel to explain more about it to you guys. Had a reiki session booked for tomorrow and I’m off to on Friday which is my favourite night. Lots of lovely stuff just for me and not about being a mother. Then bam, the sick hits and of course the kids have to come first. Then I saw a message from my friend and seeing her lovely face reminded me I have a choice how I show up today. I can feel sorry for myself, bitter that I now won’t be able to do stuff I had planned and eat all the biscuits in the cupboard to make myself feel better. OR..... I can enjoy the cuddles with my boy, be grateful that I work for myself so not letting anyone else down by being home and I can try and still post on here anyway. It might not be what I had planned but I can still do something productive. So I’m going for the second option. Might still have a few biscuits though, for scientific purposes only of course! Now I have my continuous glucose monitor fitted I can see what they do to my blood glucose levels!

Oh and Toby is feeling better this morning and asking for food so fingers crossed it stays down 🤞🏻

Remember me? Can you see me under all those kids?! I know I have been rubbish on here over the past two years but it’s because I have mainly been here, covered in my 3 lovelies struggling to get my head above water. Turns out having three young kids (2 of whom still don’t sleep through the night) is bloody tough. Amazing, lucky, full of love but tough on time. So some things had to take a backseat and posting on here was one of them.

But....... I feel like I’m finally coming out of the baby zone (yes it’s taken 2yrs 🤦🏼‍♀️) and finding some space to start sharing on here again. I’ll be honest and share that I’ve also not felt like posting as I’ve hardly been walking the nutritionists talk recently. Sleep deprivation has left my brain foggy, my mood irritable and my sugar dependency has been back with a bang. However, I have been grateful that some of my other “better” food habits have stood the test of time and kept me going despite still be woken up multiple times every single night.
So I’m back, with a promise to share a few more tips on how to nurture yourself with delicious whole food whilst juggling all the balls that come with the crazy world of motherhood.

It’s nice to be back 😘

Last night I attended another beautiful gathering and workshop hosted by the wonderful .wellness.apotheceri, taking precious time out to connect with nature, other women and most importantly, myself.
Just like in nature, this time of year is all about slowing down, letting go and conserving our energy. I find this hard as a mum of 3 young, energetic kids and I’m always trying to “do all the things”. Rest often feels like something I don’t have time for. So I’ve been reflecting as I lay here awake at 4am after settling the children for the millionth time, and am thinking about how I can build little moments of rest into each day. Sometimes I have the space alone to do this while Stu does a dad shift with the kids and I can go for a long walk or have a nice bath, but more often I need to fit in rest WITH the kids, not just away from them. Yesterday I sat and coloured in with them for 15mins and left the washing up. A quiet, mindful few moments that we all benefited from. We sometimes play a game where we sit with our eyes closed outside and after a minute of quiet, tell each other what we heard. I need to play that more.
🍂🍂🍂
Whenever we go on walks I come back with a pocket of “treasures” that my children find in nature. Once I’ve marvelled at the 52nd amazing stone or filled my pockets with another conker or pine cone they usually get discreetly discarded in the garden when we get home. But it dawned on me last night how the kids are constantly noticing nature, picking things up, enchanted by the different items that arrive at different times of year. I have been actively trying to pay attention to nature and the changes in the seasons this year and all along there were 3 little people doing this effortlessly, right under my nose. So as we walk together I’m going to try and take time to really look at what I’m handed, to notice the type of flower, the shade of the leaf, and stop and discuss with the children about why this grows at this time of year and what it represents. I need to re-frame “me time” and think how I can get me-time while they are with me.
Let me know if you have any other ideas on how to build rest into your day as a mum.

Happy Fathers Day to the best dad ever! Kids are so lucky to have you and so am I! We all adore you # # #

💫 The power of women 💫
Just been to really amazing workshop with the wonderful .wellness.apotheceri. Learnt so much about the celtic festival imbolc which was so interesting and really resonated with me. Even more wonderful was being amongst a group of women, all sharing stories and connecting over a shared interest. I got a bit emotional as I’d not done anything like this in a few years and had forgotten how powerful it can feel to come together as a group of women and really connect. When we share stories, support each other and connect with kindred spirits , real magic happens 💫