New Mums Nutrition

There is so much to think about when it comes to preparing for birth and labour, but are food and drinks something you've considered before? If you're feeling confused and unsure about what things can help with your endurance during labour - this episode is for you! In this episode, we break down why it's helpful to think about your food and drinks, what to snacks to pack in your hospital bag and what to avoid.
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What is it like having a baby second time around? Lana shares her personal experience from preparing for labour, birth and what foods she ate. Being pregnant while juggling a toddler can be a lot, and so pregnancy and birth second time around looks very different to first time around! 

For more birth stories, you can listen our very first ones in Episode 11 - Our birth stories (and birth songs).

We discussed thes...

Answering your question! We are not normally a fan of focusing on what to cut out (we'd much rather focus on what foods to include while breastfeeding), but we want to share 5 foods that you might want to consider and be mindful of.

This is the second of three episodes looking at what we eat (and drink!) when breastfeeding. We're giving you practical answers (backed by the latest research), so you can be confiden...

Do you REALLY need to have 4L of water to help boost your milk supply when you're breastfeeding? That's the question we're answering today and we're getting into what that really means for you.

This is the second of three episodes looking at what we eat (and drink!) when breastfeeding. We're giving you practical answers (backed by the latest research), so you can be confident in what you're ea...

We're back, baby! And we're jumping in with a mini-series on breastfeeding and food. Ever wondered if lactation cookies really work? Perhaps you've tried it yourself when you're trying to do anything to boost your supply.

Lactation cookies can be expensive, so it's worthwhile asking the question... do they actually work? Do lactation cookies boost your milk supply?

This is the first of t...

What postpartum foods can you eat? And which ones should you avoid? Hot and cold foods are often emphasised for postpartum recovery to have some and avoid others. 

This episode covers:

• What are hot and cold foods?
• Why is there a focus on these foods?
• How to meet your nutrient requirements eating this way?
• The most important thing to focus on with your food

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• Grab your FREE New Mums...

Recovery during the first 40 days after birth can be a whirlwind while you're adjusting to newborn life. There are lots of ideas about how to nourish your body during this time, so we're joined by Catherine Chong (Accredited Practising Dietitian) to delve deep into the first 40 days. What should you really eat? We cover the confinement diet, what the evidence says to nourish your body and her personal cultural experience....

It can be stressful if you're worried about your milk supply when you're breastfeeding. There can be so many wives tales, and it's important  to know what's backed by evidenced, what's safe and what's worth  spending your time on. We cover the key things to look at when trying to boost your supply.

This episode covers:

• How your body makes milk
• What to look at for your eating
• How wei...

Sleep deprivation, changes in routine, mental health and cooking.. Postpartum life is A LOT. This is a realistic look into the HUGE adjustment and (be okay to) lower your expectations when it comes to food. We're joined by The Nutrition Guy, Joel Feren (Accredited Practising Dietitian) who share his unique perspective as a dad and dietitian. 

In this refreshing episode, we cover:

• Joel's personal stor...

Does exercise impact milk supply? Have you wanted to get back into exercise, feel strong and comfortable in your body, but worried about the impact of exercise when breastfeeding? You'll want to listen to this episode as women's health Exercise Physiologist Coutenay Polock answers this question. 

In this episode, we cover:
 

• What to consider if you are breastfeeding and exercising?
• What impact it may have o...

How does a plant based diet impact the quality of your milk? How does it impact your nutrition as a mother? If you're feeling tired and exhausted, have a listen for the key nutrients you need to pay attention to. 

In this episode, we cover:
 

• What is a plant based diet?
• What nutrition deficiencies you're at risk of?
• What impact it may have on milk supply?
• How to build a healthy, complete plant-based meal?
• Meal...

Welcome to Season 2 of New Mums Nutrition! A weekly podcast to help you optimise your nutrition to help you live life to the full and help you be the mum you want to be. Brought to you by sisters, Lana Hirth (Dietitian) and Tara Sing (Journalist). You can find more information at lanahirth.com/

Want more? Get your FREE New Mums Nutrition Checklist here.

Remember to subscribe (so you never miss an episode), leave a review, and share...

We're back! This episode we're bringing you personal updates and reflections for pregnancy with a toddler. 

This is a BONUS episode before we launch into Season 2 - coming soon. 

Want more? 

• Grab your FREE New Mums Nutrition Checklist. 
• Join our Facebook community New Mums Nutrition

Remember to subscribe (so you never miss an episode), leave a review, and share with another mama! 

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What were the first 12 months like after birth? If they were like ours, we bet they were a blur of joyful moments and unexpected health twists and turns. 

Just like no two births are the same, no two postpartum journeys are the same either. You'll get an insight into why the hosts of New Mums Nutrition are so passionate about postpartum care!  

In this episode, dietitian Lana and journalist Tara chat about:

Have you heard of the first 1000 days? This unique period of time is one you'll want to know about. AND it's not about getting it perfect, but dive into this episode with us to explore how this can give your baby a head start to life. 

In this episode, we cover:

• What is the first 1000 days?
• Where the concept was first discovered?
• How to make the most of the first 1000 days
• What to do if you've only just hear...

You'll want to have these written down and saved! Whether you're pregnant or a new mum, knowing where to go for help can be so useful. 

We discuss our go-to resources for:
- breastfeeding help
- medicine safety during pregnancy and postpartum
- managing alcohol while breastfeeding
- our favourite dietitian Youtube channel
- a mental health resource

Want more? 

• Grab your FREE New Mu...

Do you reach for ice-cream when you're feeling sad an overwhelmed? And have you ever wondered how those unicorns manage to have a bit of chocolate (and not devour the whole block)?! Dietitian and Nutritionist, Lyndi Cohen talks us through her experience of emotional eating, dieting and life as a new mum. This episode is for you if you've ever struggled with emotional eating and wondered what to do next.

You can ...

What song would you pick to represent your birth story? 

In this bonus pod, dietitian Lana and journalist Tara sit back and chat about the ups and downs of their labor. Just like everyone's nutrition needs are different and varied, so are the birth stories. It rarely goes to plan and we share the songs that sum our stories up. Get to know a bit more about how the hosts of New Mums Nutrition became new mums in the firs...

How quickly can I return to exercise? What if I've never exercised before? What things should I be looking out for? We answer all these questions in this episode! We invited Accredited Exercise Physiologist, Courtenay Polock to simplify the minefield of exercise postpartum. Feel empowered to return to exercise after having a baby!
 
You can find more from Courtenay Polock (ESSA Accredited Exercise Physiologist) at her...