What fruits and vegetables to avoid

The Environmental Working Group EWG released the 2019 Dirty Dozen where they have listed my son’s favourite fruit, strawberries at the top of the list.

Although sometimes it can be expensive to buy organic (certified or uncertified), you can skip organic produce listed under the Clean 15 and try to aim for organic produce listed under the Dirty Dozen below:

  • Strawberries
  • Spinach
  • Kale
  • Nectarines
  • Apples
  • Grapes
  • Peaches
  • Cherries
  • Pears
  • Tomatoes
  • Celery
  • Potatoes

However it’s still better and healthier to eat fresh locally grown produce, even if it’s not organic than nothing at all.

There is nothing more satisfying and beautiful than seeing a plate full of colourful fruits and vegetables being enjoyed by the whole family.

What’s your favourite fruit or vegetable?

Self-care during pregnancy

Your mental health during pregnancy is just as important as your physical health if not more. I find if I’m not mentally well, it’s hard for me to have the energy and motivation to do the things that are good for me, like eating nutritious foods and engaging in fulfilling exercise.

For me, checking items off my to do list actually release oxycontin, the happiness hormone but sometimes I can get a little bit too carried away and next thing I discover is that I’ve said yes to too many things and I’m feeling more stressed than accomplished.

So it’s important that we check-in with ourselves on a daily basis and one of the most simple ways is, meditation. Meditation isn’t about sitting cross legged and saying ommmm and waiting for enlightenment. For many, it’s an opportunity to go inwards. To seek guidance from our own inner wisdom that often we neglect. Women’s intuition is a powerful tool that sometimes we overlook. When we scheduled 10 minutes day for some quiet time, it’s amazing what can happen. It’s very common to feel “too busy” to meditate but what you’ll discover that meditating actually helps you become more productive, intentional and focused. You actually get time back threefold!

Right now I’m 26 weeks pregnant and admittedly there are moment that I’d like to go and have a 6 week vacation to get away but for me that’s not quite that practical with all the things that’s going on in my life. However incorporating a few minutes to recentre and rejuvenate as part of my daily routine helps me feel happier and supports me to make healthier and better choices.

Here are some soul nourishing tips that you can implement straight away:

Enjoy eating without technology

For many women, we have a negative relationship with our food. Eating while watching a series, scrolling on our mobile phones or working actually robs us of the enjoyment of eating and it encourages mindless eating.

When I use to work on corporate, it was common to see women eating at their desk thinking that multi-tasking was going to save them time but does it really?

I know for me sleep is so important, I’ve actually made it a rule not to watch a series whilst pregnant, getting hungry at midnight and eating out the fridge only to find myself at 4am finishing a series then to be greeted by a toddler at 6am to start his day.

Take every opportunity to eat for quiet reflection or to catch up with your partner, friends and loved ones as a great way to refocus, connect and eat mindfully.

Do one task at a time

In the home when your pregnant, you might have this desire to start nesting and suddenly by the end of the day, you discover that you have created more mess! Although women are great at multi-tasking, it can also make us less efficient because we are devoting ourselves to multiple tasks at once.

Checking items off your to-do list actually releases oxytocin so even if you just have a list that says something like, do the dishes after every meal and complete 1 basket of laundry each day, it can be quite fulfilling.

Tip: Putting a timer on for 10 – 15 minutes and focusing on one area of the house a day.

Put your phone to bed

Not take your phone to bed! These days it’s hard to imagine living without our mobile phones, we use it to get to places, stay connected to the people we love and to research pregnancy and baby stuff! But at the end of a long day, adopting a “no phone in bed” policy can be key in getting a good night’s rest.

Sleep is essential for the energy to help your baby grow, so relaxing and unwinding and creating your own bedtime routine is so imperative to setting your body and mind for bed. The blue light from the phone screen and alluring desire to see what’s happening on social media, flicking through Netflix or checking your email just one more time can make it harder to fall asleep. So try putting your phone to bed charging in a separate room.

Do you have some tips on self care tips that helped you when you were pregnant?


Would you like help in incorporating self care in your life? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule a free maternal wellness and self-care assessment with me today.

Learn more about my training and my unique approach to health coaching.

Blacktown City Council hosts Women’s Wellness Workshop

About this Event

It’s International Women’s Week!

Join us for this informative workshop discussing a variety of issues around women’s health, delivered by certified Health Coach Merly Hartnett. Topics covered will include:

  • Common health concerns for women.
  • Self-care strategies for an extraordinary life.
  • Discussion on top causes of women’s health issues.
  • Top foods for improving women’s health.
  • Warning signs for women to look out for and not to ignore!

Date And Time

Wed., 4 September 2019 at 6:30 pm – 7:30 pm AEST

Location

Max Webber Library, Blacktown Cnr. Flushcombe Road & Alpha Street Blacktown, NSW 2148

3 simple steps to start eating clean

What is eating clean? If we asked this question in a room, I’m sure you’d get lots of different responses on what that means to everyone which I think is great because eating clean is a journey rather a destination. One person’s way of eating clean might be getting rid of sugary drinks from their diet for 3 months while for another it’s cooking more at home and reducing the amount of takeaway foods they buy. I think sometimes when we want to make better choices and start to eat clean but then life get’s busy and we start to compare ourselves to other people and get embarrassed or feel guilty if we aren’t eating healthy 100% of the time.

So here are some 3 simple steps to start eating clean GUILT FREE!

Eat Whole Foods

Start including more whole foods in your diet. So what are whole foods? Whole foods are fresh and natural foods with no or minimal processing. Think nuts, fruits and veggies. To me, it’s opting to grab a banana rather than a muffin for a snack. Hey if you want that muffin afterwards no problem, at least you filled up with the banana and you might not eat all that muffin. But if you ended up with the muffin, choose a wholemeal healthy variety. Making these tiny changes really do add up. You might not be prepared to change everything in your diet but if you are somebody who use to have a muffin a day, well this is a good place to start.

Cook more at home

When you cook more at home, you are more likely to eat real food. However, this is easier said than done right? For a long time it was just my husband and I. If you ask our friends, they would say you’d find us at some cafe somewhere because we were rarely home. After having a baby, we were no different either so choosing to cook more at home was a big challenge for us because we loved being out and about.

However, there are some perks about staying at home to cook, one of the massive cost savings, having time to actually do the laundry in between and three the house seemed to stay clean. So how did we make the transition to cooking more at home?

We started with meal prepping one a week. Meal prepping was amazing, just having diced raw vegetables ready to go whenever we wanted to make a stir-fry, soup or salad was amazing. It took the stress out of cooking. The other is when we cooked, we cooked double, so there was always leftovers for the next day or pop in the freezer for one of those lazy days.

Eat slowly

Hmmmm your thinking what does eating slowly got to do with eating clean? One of the best cooking shows I loved to watch was Nigella Lawson because she really got the meaning of the joy of eating. We live in such a fast-paced world and so naturally, we eat fast too. We need fast food, to eat fast to do more stuff fast.

So when we take 5 minutes to just sit with no mobile phone to simply eat and enjoy our food, we tend to appreciate the effort made to make such a meal even if it’s just eggs on toast (quite an achievement if you a first time mum with a newborn). It’s the ultimate form of self-care. When we eat mindfully, we are likely to choose foods to cook mindfully and that in itself is a mindful act of love. Ultimately we feel good and will inspire and motivate us to do more of the things that make us feel nice and continue on your wonderful journey to eat clean every day whatever that might look like for you.