1. Tell us a little bit about yourself…

I’m a mum of 2 gorgeous boys, and one on the way (secret’s out!). I work as a women’s health Dietitian and Exercise Physiologist and have a special interest in the journey from pre-conception, through pregnancy and post-partum. This is a phase of life that is just full of change, and being able to support women with their health holistically is a huge

2. What are your self-care rituals?

I love so many relaxation activities, like yoga, dog walks, listening to music, baths (either alone, or with hubby!), and of course dance #physiegirl (if you know, you know)

3. During your pregnancy and postpartum, what are some healthy habits that made you feel your best?

Eating to nourish both bub and myself, and staying regularly active seem like obvious answers from someone like me.

My best (and relatively recent) ritual has been to have my phone automatically set to “do not disturb” mode at the same time every night. Doing this and diming the lights within the hour before bed has made a tremendous difference to my sleep quality. There are so many things that are outside our control when it comes to sleep as parents with young children, and especially as pregnancy progresses, so doing what’s within my control is definitely an important mindset when it comes to sleep.

4. What does a ‘day on the plate’ look like for you?

I’m a 3 meals and 2-3 snacks-a-day-kinda-gal. My own body and brain need the fuel, and then of course right now, I am turning food into a baby so it is a lot more!

On this particular day I had:

– An egg on toast with seared tomatoes

– Coffee, whilst watching Bluey – anyone else a fan?

– Greek yoghurt with oats, mixed nuts & seeds & some fresh fruit

– Schnitzel (left overs thanks to hubby) with salad and wholegrain toast (my go to for carbs)

– Nuts, seeds, dried fruit and wholegrain crackers – this usually sits in my bag as my go-to snack- Banana – I don’t think there is a week we don’t have bananas at home.

-Dinner: chilli con carne + pickled jalapenos + yoghurt and a grainy roll

– Dinner # 2 (eek): sweet corn chicken soup and (you guessed it) toast

– A glass of milk – have always loved this as a pre-bed drink since childhood.

5. What are your currently reading/watching/listening to?

I’m currently re-watching Friends (for maybe the 80th time?), just started watching Scrubs (why have I never before). Re-reading the 12 Rules for Life by Jordan. B. Peterson!

6. Top 3 baby buys for a new mum?

1. Nipple cream/ butter – early breastfeeding can be a challenge, so this stuff really saved me! There is so much to gain from the breastfeeding journey, even if it is short, but do what you need to keep it going for as long as you can, and getting the support and tools you need is essential!

2. Zip suits – those babies become wrigglers so quickly, andgetting them into a wrap can be tough. A quick zip up, especially with transition wings goes a long way.

3. Couldn’t think of a 3rd – I’m pretty minimalistic when it comes to stuff. There is so much you could buy, but if you have family, friends, or even a good swap & sell site, you will be set. You figure out what you need pretty fast, and can usually pick up/ order stuff along the way.

7. Who is your fav Mum instagrammer?

@Maternalinstinctsbyamberly – I just love the work she does, and the content she shares because the fourth trimester is such a challenging phase, but one that can be overlooked especially for mum. Having a holistic approach to supporting breastfeeding is so so important, because it really takes a team!

8. Favourite Mum hack?

When it comes to meal-time with my toddler, rejecting what on the menu has been his favourite new pass-time, and there are so many other mums I speak to who go through this phase. Here is what to keep in mind: – You choose what is for dinner, and your child decides how much they eat. 

So instead of an argument, here are some things to try when they say “I don’t want that, it’s yucky”:a) This is what everyone has for dinner today, but do you want to eat in the yellow or blue bowl?b) It’s ok if you think you don’t like it today, you may like it more another next time, but maybe try a little bit and tell me what you think. Would you like to feed yourself or have mummy help you today?

9. What is your favourite type of exercise?

Anything that is dance related, but I love moving in general. 

10. Do you have any advice for pregnant/new mums?

– Don’t have the same expectations as you did before you were a mum, when it comes to routines like cleaning, preparing meals, and especially sleep. Go with the flow, and remind yourself, it is all a phase. The good and bad things don’t last, but this kind of journey really gives you meaning!


This months featured Mama is Wendy, who is the creator behind Mammas Milk Bar . Her beautiful business provides delicious blends to support mums and their milk supply. I have tried these blends and can wholeheartedly say – they are divine ! This gem was created from a personal experience and has grown into an inspirational business.
Wendy is a mother of 2 and has shared some amazing tips and experiences surrounding motherhood, health and hacks !

1. Tell us a little bit about yourself…

Im Wendy, the mamma behind @MammasMilkBar, I have 2 wee babes, a mother, sister, daughter and wife. I started Mammas Milk Bar as a passion project after struggling with low supply and finding healthy, low sugar options to boost my supply, as well as finding clean protein safe for pregnancy and breastfeeding when I had morning sickness! It’s now my calling to help other mums with what I went through.

2. What are your self care rituals? Yoga and a few minutes of closing my eyes, deep breathing and affirmations each day keep me sane

3. During your pregnancy and postpartum, what are some healthy habits that made you feel your best?
Definitely cutting out sugar and keeping my diet varied and colourful. Going for 7000-10000 step walks each day was amazing, it made me feel so good to be able to be consistent in gentle exercise.

4. What does a ‘day on the plate’ look like for you?
7AM: Eggs & Toast and a breakfast smoothie to go – Spinach, Blackcurrants, Almond Milk, and a Banana

10AM: Snack on a handful of pistachios and a cup of Green Tea

1PM: Lunch! Smashed avocado on Sourdough, and fruit, whatever is seasonal. Its stone fruit season so a nectarine today

3PM: Seaweed snack, and a hot matcha latte

5PM: Dinner: A bowl of colourful stir fried veges, dinner is usually pretty light and no carbs because I get bloated near day end!

5. What are your currently reading/watching/listening to? Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking Both the book and the Netflix show haha! Listening to: Doja Cat

6. Top 3 baby buys for a new mum? Haakaa silicon pumpHydrogel breast Padsand Mammas Milk Bar Lactation Blends.

7. Who is your fav Mum instagrammer? Apart from @amylb____? Oh too many to choose from! It is such an amazing community. But for a big account, I really like @evachen for her mum boss life and being super authentic

8. Favourite Mum hack? Laying a fresh nappy under babys bum during a nappy change. It catches any ‘accidents’ that could happen mid change!

9. What is your favourite type of exercise?
During winters post baby, you will definitely find me on the mountain snowboarding! And a good hike on a gorgeous trail

10. Do you have any advice for pregnant/new mums? Don’t sweat the small stuff, and tune out the noise. Trust your insticts, you know your baby and yourself the best.


Prior to bubs arrival I stumbled on the news of postpartum hair loss. Now, I have thin and weak hair on a good day so I wasn’t too excited about this. I started researching the how, why, when and the most important – what can be done. From there my hair journey started and is still in full swing. I’ve learnt some effective and not-so-effective tricks and safe to say- my hair has remained in tact and has actually become longer & stronger! I mention a few supplements below, this is not sponsored- I did originally collaborate with the company, however the results were incredible and I continued to purchase their products. Apotecari Bioactive Hair Care is founded by Simone who is a Naturopath, Herbalist, Nutritionist and holds a certificate in Trichology. Definitely worth checking out!

I’ve trialled a few different products/habits and these are the ones I’ve seen results with, as well as the things I’ve stopped doing…
❀ Stopped colouring my hair. This may not be an option for everyone, however I found the timing of COVID and bub perfect for staying away from the hairdresser and I do believe it’s done wonders for my hair.

❀ Collagen daily. There is collagen in my Hair Food supplement (by Apotecari), as well as other beneficial ingredients including protein, Vit C, antioxidants & zinc.

❀ A good quality hair supplement- I use both Hair Food & Mane Event by Apotecari.

❀ Only using heating tools once a week.

❀ Sleeping with a silk pillowcase.

❀ Reducing the use of hair ties and using large tooth clips.

❀ Finding effective hair treatments – this is an area I’m still working on. The two brands that make my hair feel AMAZING are Aveda and Kerastase. Both are on the $$$ side, however the results are worth it!

❀ Focus on diet: it all starts from within… eating your vegetables, healthy fats and water – have huge impacts!

❀ Apple cider vinegar: What can’t ACV do? A great at-home, cost effective treatment with amazing benefits. ACV can stimulate hair growth, balance pH levels, enhance shine, treats itchy/dry scalp.
𝙃𝙚𝙧𝙚 𝙞𝙨 𝙖𝙣 𝙚𝙖𝙨𝙮 𝙖𝙩-𝙝𝙤𝙢𝙚 𝙩𝙧𝙚𝙖𝙩𝙢𝙚𝙣𝙩:
↣ Mix a couple of tablespoons of apple cider vinegar with water.
↣ After shampooing and conditioning, pour the mixture over your hair evenly, working into your scalp.
↣ Let it sit for a couple of minutes.
↣ Rinse it out


I have always been a coffee fanatic and now with pregnancy & breastfeeding I have embraced herbal tea. It’s amazing how much I love something when I know how good it is for me. There is a sense of relaxation and calmness when having a pot of tea and in many cultures this is a traditional self care ritual.
I’ve been making this blend daily and refilling the pot throughout the day. It’s perfect for digestion, bloating, and relaxing. Great for reducing both physical and psychological tension.
➳ 𝘾𝙝𝙖𝙢𝙤𝙢𝙞𝙡𝙚 𝙩𝙚𝙖: calming, mild nervous system sedative.
➳ 𝙁𝙚𝙣𝙣𝙚𝙡 𝙨𝙚𝙚𝙙𝙨: calming & relaxes smooth muscles of the intestines.
➳ 𝙍𝙖𝙬 𝙜𝙞𝙣𝙜𝙚𝙧: Warming, peripheral circulatory stimulant, gastrointestinal stimulant. Reduces cramping, gas & nausea.
➳ 𝙍𝙖𝙬 𝙡𝙚𝙢𝙤𝙣: Great source of vitamin C, improve digestion, detoxify, anti-inflammatory
I like to let mine brew for 30min-1hour, this enhances the bitterness and can really help with digestion. Perfect to keep at your desk or in the kitchen and just keep refilling 👌


Many have already uncovered the holistic benefits of adding drinking apple cider vinegar (ACV) into their daily routines, but for those still striving towards a balanced lifestyle, where should you start with ACV?

7 𝙝𝙚𝙖𝙡𝙩𝙝 𝙗𝙚𝙣𝙚𝙛𝙞𝙩𝙨

  • Improves satiety & regulates appetite
  • Improves insulin sensitivity
  • Regulates blood pressure
  • Lowers blood sugar levels
  • Lowers cholesterol
  • Eases heartburn
  • Improves digestion

    𝙒𝙖𝙮𝙨 𝙩𝙤 𝙪𝙨𝙚 𝘼𝘾𝙑:
  • in a hot/cold drink
  • A salad dressing
  • Preserve food
  • Remove pesticides from food
  • Hair rinse
  • To treat acne

Having a healthy morning ritual is a great way to set the tone for your day, so rather than turning to your regular cup of coffee to energise you for the day ahead, why not make the switch to drinking ACV first thing? Recent studies have suggested that regular consumption of apple cider vinegar can help with reducing feelings of fatigue, with the amino acids within it countering lethargy contributing lactic acid build up in the body. Furthermore, for those looking for supplementary ways to help with weight management, research has also suggested that the acetic acid in apple cider vinegar could increase your metabolism by ramping up the production of the enzyme AMPK. This enzyme is known for assisting fat burning in the body and hindering fat production by the liver.
Apple cider vinegar’s many beneficial effects are attributed to the ‘mother’ as a probiotic, the acetic acid produced and the polyphenols present in the apples themselves.

𝙈𝙮 𝙙𝙖𝙞𝙡𝙮 𝙙𝙧𝙞𝙣𝙠:

  • 1 Tbsp ACV
  • A few lemon slices
  • Slices of raw ginger
  • 7-10 drops liquid stevia
  • Top with water


(Yields 6 large or 12 small)



⭒ 2 Tbsp grass fed gelatin (natural flavour- I use Nutraorganics)

⭒ 1 1/2 cups water

⭒ 1 whole lemon (juiced)

⭒ 2 Tbsp ginger

⭒ 1/2 apple

⭒ 4 Tbsp Apple cider vinegar

⭒ 10 drops liquid stevia



➳ Prepare gelatin according to instructions. With Nutraorganics, place 2 Tbsp in 1/2 cup water and allow to bloom.

➳ Place ginger, lemon juice and apple in blender. Blend until liquid form.

➳ Use a colander to drain liquid and set liquid aside.

➳ Add ACV, stevia and hot water to create 1 cup.

➳ Combine the hot water & ingredients to the gelatin and stir until combine. Pour into ice trays and allow to set in fridge for 2hrs-overnight.

My pregnancy journey in a nutshell…

That typical saying ‘It’ll happen as soon as you stop thinking about it’ never applied more than with our pregnancy. I always hoped to be a mum and when we decided it was time, I started planning/tracking everything…then my husband went to work overseas. I used that time to balance my hormones through a naturopath and count down until I got to see hubby. We went on a dream holiday to the Maldives and this did not align with all of my ovulating knowledge so I didn’t think about any of my tracking. Turns out I had all my facts wrong! Best Maldives souvenir ever!

I 120% absorbed all the information in the first trimester -which was very overwhelming! I did love reading other mums recommendations based on their experiences, so here is a quick 10 questions surrounding all my favourite Motherhood topics.

  1. Best and most challenging part of pregnancy

The best part of pregnancy for me would have to be the ultrasounds. I would get such a high after seeing her develop. Close to this would have to be seeing how amazing the female body is and the changes that take place to support the growth of a new life.

The most challenging part was the last week where I developed preeclampsia and had very swollen, sore ankles. This led to an induction only a couple of days away from due date. I just remember that week being very uncomfortable.

2. Typical day on a plate

My cravings weren’t too out of control, I just really enjoyed what I would call ‘comfort food’. Lots of carbs! A typical day would be:

Breakfast: Shot of Multi Greens, 2 pieces of sourdough toast with vegemite. Coffee.

Lunch: Wrap filled with salad & chicken – I also became obsessed with vegan aioli.

Dinner: Pasta, burgers, roast vegetables with a source of protein (This changed a lot). Later in my pregnancy we started doing Hello Fresh, which I loved.

Snacks: I consumed lots of snacks. crackers, protein shake with milk, protein bar, Chobani yoghurt, berries, peanut butter

3. Biggest cravings

My biggest craving was subway!

4. Fitness regime

I mainly focused on walking each day – roughly 45 minutes. I did this up until 35 weeks, when I started experiencing lightening crotch – yes that’s a thing! It genuinely feels like a bolt of lightning is shooting into your hoo-ha! It would only last a few seconds and is due to a nerve pinching…so I stopped my long waddles.

I didn’t do any weights during my pregnancy, even though I would do light weight circuits prior. I just really craved walking and stretching.

5. Beauty and self-care rituals

Skincare – there are so many natural and effective skincare ranges out there. I have always been obsessed with skincare and diving into the ingredients. I did use Kora Organics whilst I was pregnant and this range is great! There is a skincare company that I wish I knew about, which is Grace Cosmetics. They have an extremely natural range and majority of the products are safe to use during pregnancy/breastfeeding. They even have a range suitable for bub.

I experienced hormonal acne again late first-second trimester. I was unable to continue using my herbs from the Naturopath and the safest option was to just let it run it coarse. I did find some handy hacks to help with this…

  • Pimple patches – I used these ones – they sell them at Big W, Coles, Woolworths.
  • Witch Hazel as a toner on the breakout.
  • Revolution Skincare Overnight Blemish Lotion – sold at Priceline. I did check with MotherSafe prior to using this product.

6. Favourite resources


  • Hello bump – highly recommend and the episodes are broken down into months, which allow you to relate to what they are discussing.


  • Hi Mommy (daily updates & has a Hi Daddy option)
    • What to Expect
    • Freya (closure to labour)


  • Not so Mumsy by Marcia Leone (Love this)
    • The Baby Bible by Bec Judd (early in pregnancy I found this really useful/funny!)
    • Beyond the Bump (Good read for in the third trimester)


  • My Body My Baby
  • Australian Breastfeeding Association – I cannot emphasise enough how beneficial it is to get the info on breastfeeding! Once bub arrived, I contacted the volunteer helpline from ABN a bunch of times and they are extremely helpful. The website also has fantastic literature on feeding.

7. Top 3 purchases for baby and mum

Top purchases for baby would have to be the carriers (Ergobaby and Zarperbebe), the cloud lounge for the bassinet and a baby swing.

Top purchases for mum would be a pregnancy pillow (especially for when/if you’ve really popped), maternity leggings- The Lululemon Align leggings and a good belly oil (I loved Mamamio and Bio oil)

8. Favourite clothing items

Would have to be Lululemon Align leggings

9. Favourite Mum-inspo

Kelsey Foyd and Marcia Leone for fashion inspo

Krystal Hipwell for health and fitness

10. Advice for new mums

Give yourself time, allow yourself to slow down and have faith that you have all the knowledge and tools to be the best mum to your baby.

Surround yourself with positive influences (especially online), as everyone’s story is different so you never want to misread a photo or compare yourself unrealistically.


Let food by thy medicine – Hippocrates

PMS is so common that it is perceived as normal. Many of us experience some form of discomfort and bodily changes prior to our cycle, including bloating, breakouts, sugar cravings, fatigue, and mood swings. These symptoms can vary in severity and are partly controlled by two important hormones – Oestrogen and Progesterone. These two hormones are part of the endocrine system and are constantly present, however they rotate dominance in alignment with your cycle. They also play an important role with androgens (testosterone), which can cause certain symptoms (e.g. breakouts). 

A regular cycle is between 21 – 35 days, where Oestrogen and Progesterone rotate dominance. During the Follicular phase (day 1 – 14), Oestrogen levels increase and start to decrease at the beginning of the Luteal phase (day 15-28), where progesterone levels rise. 

The imbalance of these hormones can be the reason behind some of the discomforts and bodily symptoms. 

So what is seed cycling? 

There are 4 seeds that contain specific nutrients that support balancing this hormonal process. 

Flax seeds – contain lignans that block excess oestrogen. Recommend grounding. 

Pumpkin seeds – extremely high in zinc and supports progesterone production. 

Sunflower seeds – high in selenium for hormone metabolism and liver detoxification. 

Sesame seeds – contain lignans that block excess oestrogen. 

These nutrient-dense seeds can have powerful effects on regulating your hormones. A clinical evaluation, where the effect of ingested flax seed powder on 18 women, suggests a significant specific role for lignans in the relationship between diet and sex steroid action (Phipps, Martini, Lampe, Slavin & Kurzer, 1993). 

The recommended guide for incorporating these into your diet is: 

Follicular phase (day 1-14) 

  • 1 Tbsp of flax seeds Note: it is recommended to ground the flax seeds or buy LSA. 
  • 1 Tbsp of pumpkin seeds. 

Luteal phase (day 15-28) 

  • 1 Tbsp of sunflower seeds 
  • 1 Tbsp sesame seeds. 

Now, not everyone enjoys eating 1Tbsp of seeds on their own…I know – I gave it a go and felt like a bird. Here are some suggestions for incorporating these into your diet: 

  • Smoothie 
  • Oats 
  • Stir-fry 
  • Chia pudding 
  • Homemade protein bars 
  • Granola 

I also like to buy good quality seeds and divide them into small jars, that way they are easily accessible. 

Using the diet to address concerns and imbalances is a traditional holistic method and is cost effective, however changes will take time (roughly 3 months/3 cycles). If you are looking for a natural method to balance and control menstrual discomforts, than this is certainly worth a try. 


Phipps, W., Martini, M., Lampe, J., Slavin, J., & Kurzer, M. (1993). Effect of flax seed ingestion on the menstrual cycle. Retrieved from


Planning my meals for the week is a balance between being a control freak and being obsessed with food. The best part is that there are so many benefits for planning your meals, including:

  • Time
    • By committing one hour a week to preparing your meals, you allow for so much more time to yourself or your family during the busy week.
    • This always results in less stress.
  • Cost effective
    • As you are buying similar ingredients and at times in bulk.
  • Health success
    • Remaining in control of your meals and having food prepared will save you from reaching for the alternative quick option.
  • Environmental benefits (no food waste)
    • You are buying food/ingredients to be consumed and not sit at the back of the fridge and go to waste.

A quick guide to meal planning:

  • Pick your battles: you don’t have to prep every meal. If you have time to whip up a smoothie in the morning then focus on the other meals that will save you time. If you like to have options for dinner then create a list of options and prepare parts of those meals to save time.
  • Check your equipment: If you move around a lot like me then your equipment may be the deciding factor as to what you can produce that week. I have learnt miraculous things about sandwich presses. Also consider your containers to store your meals.
  • Check for foundation ingredients: Check the pantry/fridge for those staple ingredients (salt, pepper, oil) that you may need.
  • Begin list: think of meals that have similar ingredients. Use Pinterest, magazines, this website 🙂
  • Transfer ingredients to your shopping list and write out your meals for the week. This can be placed somewhere on display like the fridge.

Items that are always on my shopping list:

  • Fresh fruit and vegetables
  • Proteins – chicken, fish (love salmon and barramundi),
  • Nuts and seeds – mainly sunflower, pumpkin, flax, chia, sesame
  • Almond milk
  • 80% dark chocolate
  • Natural PB
  • Eggs
  • Canned tuna
  • Coffee and green tea
  • Frozen berries

Go-to Smothies

  • Berry: ½ frozen banana, ½ cup frozen berries, handful spinach, 1 large Tbsp PB, chia seeds, flaxseeds, sunflower seeds, almond milk and protein (Pranaon salted caramel – delicious)
  • Green: ½ frozen banana, ½ avocado, handful spinach, 1 large Tbsp PB, chia seeds, almond milk, protein (Pranaon), greens powder (optional)

Protein Oats

  • ¼ cup GF oats, almond milk, protein (Pranaon salted caramel). Topped with berries, natural PB, seeds

Work-week Lunch

  • Large amount of baby spinach, ½ avocado, 3-4 cherry tomatoes, handful cooked sweet potato, goats cheese, canned tuna, seeds (sesame, flax, hemp). Dressing: 1 Tbsp olive oil, lemon, tahini

Dinner varies, some examples are:

  • Teriyaki salmon: Salmon fillet, cauliflower rice, asparagus. Teriyaki sauce: Soy sauce or coconut aminos, raw honey, garlic, ginger, sesame seeds & water to thin sauce.
  • Satay Buddha bowl: Chicken, cauliflower rice, mix of vegetables. Satay sauce: Natural PB, soy sauce, garlic, ginger, SF maple syrup, lime juice & water to thin sauce.Teriyaki salmon: Salmon fillet, cauliflower rice, asparagus. Teriyaki sauce: Soy sauce or coconut aminos, raw honey, garlic, ginger, sesame seeds & water to thin sauce.


  • Air-popped pop corn
  • Homemade banana muffins
  • Celery & natural PB
  • Mixed nuts

See the Meal Plan section for some examples.


Have you read about a diet and convinced yourself that would be your life now, then read another one and thought the same thing?? I certainly have. We have access to a wide variety of eating plans or diets that all provide benefits in their own right, so how do you know what works for you?

I love to experiment with diets and educate myself on the philosophy behind this way of eating. I have also given the following diets a good hard crack:

  • Vegan
  • Ketogenic
  • Vegetarian
  • Paleo
  • Tracking calories/macronutrients
  • Carbohydrate cycling
  • Intermittent fasting

This has also made me very annoying to dine with as you never know what band-wagon I’m on that week.

There are many reasons behind dietary choices, from personal beliefs to medical conditions. Therefore, the different options serve an important purpose as the diet plays such an important role in our wellbeing.

I want to discuss my favourite eating plan – Conscious Eating !

You can follow any and all eating regimes and still be conscious, as this is more directed at connecting with your body and being aware of the foods you consume.

What is Conscious Eating?

My interpretation

  • Keeping it simple. I eat enough food to support my energy levels and to support my day. I listen to my body and stop eating when I am full.
  • Selecting foods that provide a health benefit. If I want chocolate, I will have chocolate, however I will reach for a 70-80% dark chocolate that has antioxidants and minimal sugar. This rule applies to all foods.
  • Do not deprive yourself. This follows on from the previous point. Get creative when recreating your favourite comfort foods in a healthy version and allow yourself to have a ‘treat’.

In term of ‘my day on a plate’, I eat 3 main meals a day, a snack and a dessert.

Breakfast: Green smoothie or protein GF oats and a black coffee

Snack: green tea and protein ball

Lunch: Big salad with a source of protein (tuna, chicken), green tea.

Dinner: Lots of vegetables and another source of protein. I like to have cooked vegetables at night and this may be a curry, stir fry, soup.

Dessert: Dark chocolate and peppermint tea.