M'lani Health

Constipation during pregnancy can be extremely uncomfortable and is common with studies finding 20-30% of women deal with constipation at some point during their pregnancy.

There are various reasons this occurs and can be due to:
🤍 Progesterone, this hormone rises in pregnancy & slows motility to allow for more nutrient absorption in the small intestine
🤍 The growing uterus can place pressure on organs
🤍 Prenatal supplements which contain iron & some morning sickness medications can increase constipation

If you’re after a great electrolyte I love .co and their cola flavour 💕

🍓✨ Chia pudding recipe ✨🍓
♥ 2 Tbsp. Chia seeds
♥ 1/2 cup coconut milk
♥ 1 Tbsp. Cacao powder

Mix this all together in a jar overnight and consume as a pudding for meals or snacks ❣️

I get it, you’re standing at the yoghurt section in the fridge & the options are endless 🫠 Where do you start for your little one??

Marketing can be confusing, so I wanted to help give you some options that you can choose from that will satisfy your little one & support their health 🥰

I aways check the back of yoghurt for protein, sugars & calcium content. In terms of sugar, always keep in mind 1 teaspoon = 4g of sugar.

The recommended dietary intake of calcium for children aged:
- 7-12 months is 270mg
- 1-3 years is 500 mg
- 4-8 years is 700 mg
- 9-11 years is 1,000 mg

I’ll be honest I’ve been scared to share my go-to fav snacks because there’s always going to be better options out there & sometimes I feel like nutrition can cop a lot of heat 🙈

Of course making your own snacks is always better 🙈 However, when you find yourself a little peckish or craving something sweet in the afternoon & you haven’t pre-made any treats these are my GO-TO options just from the shops ✨

Health has to be maintainable & if you can’t enjoy a little sweet treat without feeling guilty then it’s not going to be maintainable!

A little tip when choosing packaged snacks always check how much sugar they contain 💥
The WHO recommends women have no more than 6 tsp. of added sugar per day (1 tsp. = 4g). So I try & stick to sweet packaged snacks with less than 2 tsp. of added sugars, where possible 🥰

After a rough few weeks of gastro and sickness Remy went completely off his food! Today has been the first day he’s been excited and wanting food again! So naturally I got excited and made some yummy muffins for him inspired by Banana, Oat & Quinoa baked cups recipe 🌸✨

Quinoa is an amazing source of complex carbs, complete protein, dietary fibre, magnesium, iron, folate, zinc & antioxidants! Sneaking quinoa into these yummy muffins is a great idea for any children who are fussy and picky with their food!

RECIPE
* 1 C oats, blended **
* 1/4 C rolled oats **
* 1/4 C almond milk **
* 2 bananas mashed
* 1 cup cooked quinoa
* 1 egg **
* 1 tsp. cinnamon
* 1 tsp. baking powder

*** I have used allergens in my recipe as remy has been exposed to these foods, so just be mindful when cooking for your little ones😊