Monique Cormack Nutrition

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Monique Cormack Nutrition

Monique Cormack is an accredited nutritionist with expertise in fertility and pregnancy support.

Monique sees clients from around the world through her virtual clinic. She is passionate about helping women balance their hormones, optimise their body for fertility, have a healthy pregnancy and more. Monique is also a healthy foodie and is the founder of popular recipe blog Nourish Every Day.

05/02/2026

✨ Smart fertility nutrition moves… on holiday? Yep, really.⁣
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No stress, no extremes, just simple strategies that support your body (and mind).⁣
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While I was away, I kept up a few fertility-friendly habits that are easy to carry into everyday life:⁣
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🥗 Balanced meals (protein, carbs, fats + colour)⁣
🥑 Healthy fats like olive oil, nuts & avo⁣
🍓 Daily fruit – it’s not too sugary⁣
🌈 More colourful veg = more antioxidants⁣
🌱 Mixing in plant protein⁣
🌿 Herbs & spices = flavour + antioxidant boost⁣
🧘‍♀️ Movement for body + mind (not punishment)⁣
🎂 And most importantly… not being harsh on myself⁣
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Fertility nutrition doesn’t have to be overwhelming, clinical, or joyless. It’s about building habits that feel good in your real life – holiday included.⁣
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Which of these do you already do? 💬👇⁣
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08/12/2025

🎄🤰 Pregnant this Christmas? I’ve been fielding a fair few food safety questions lately!⁣
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We have fairly tight pregnancy food safety guidelines in Australia, I know they can feel overwhelming, so I hope this practical breakdown will help.⁣
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It is kinda true that the Aussie summer climate + Christmas buffet-style meals = a food safety minefield when you’re pregnant. From seafood and salads to ham and cheese platters, there will be some stuff in there that is safe, but other bits it’s probably best to skip.⁣
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Swipe through 👉 for food safety do’s and don’ts, so you can enjoy your Christmas with confidence ✨⁣
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✅ be super careful with things that are pre-cooked and served cold⁣
✅ heat is your friend, freshly cooked food for the win⁣
✅ don’t forget about safe food storage, don’t leave things sitting out⁣
✅ and the constant, number 1 tip to prevent foodborne illness…WASH YOUR HANDS!⁣
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📌 Save this post to come back to, or send to a friend who’s expecting this holiday season 💫 ⁣
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27/11/2025

Optimise your diet for IVF: first steps 🥚✨⁣
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If you are going into IVF, supporting your egg and embryo quality through nutrition is a smart move… but where to start?⁣
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Here are 6 simple but impactful changes to begin with:⁣
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🍏Enjoy 2-3 serves of fruit daily: Fruit is rich in antioxidants, which help protect eggs from damage. Snack on berries, add fruit to yoghurt or porridge, or blend into smoothies.⁣
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🐟 Include oily fish twice a week: Omega-3 fats (found in salmon, sardines, trout and mackerel) may help preserve egg quality.⁣
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🍷🥤 Reduce alcohol and soft drinks: These beverages don’t offer any nutritional benefit and have been linked with poorer egg quality. (and psst, s***m quality too)⁣
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🥑🥜 Swap saturated fats for unsaturated fats: Higher intakes of saturated fat have also been associated with poorer egg quality. Swap out fried foods, chips, pastries and snack on nuts and seeds. Make dressings and dips with olive oil. Smash some avo on your toast.⁣
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🥬Add colourful veg to your plate daily, especially leafy greens: A variety of colours means a variety of nutrients! Leafy greens in particular are rich in folate and antioxidants.⁣
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🌱 Include some plant-based proteins: Including more plant-based meals can greatly support fertility by providing fibre, antioxidants and key nutrients. Think lentils, chickpeas, tofu, tempeh and edamame. These foods also support gut health!⁣
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Want some fertility friendly recipes & snack ideas? Download my FREE 3-day fertility meal plan. ⁣
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✨ Save this post for later or send it to someone navigating IVF 💚⁣
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07/10/2025

Optimise your diet for IVF: first steps 🥚✨

If you are going into IVF, supporting your egg and embryo quality through nutrition is a smart move… but where to start?

Here are 6 simple but impactful changes to begin with:

🍏Enjoy 2-3 serves of fruit daily: Fruit is rich in antioxidants, which help protect eggs from damage. Snack on berries, add fruit to yoghurt or porridge, or blend into smoothies.

🐟 Include oily fish twice a week: Omega-3 fats (found in salmon, sardines, trout and mackerel) may help preserve egg quality.

🍷🥤 Reduce alcohol and soft drinks: These beverages don’t offer any nutritional benefit and have been linked with poorer egg quality.

🥑🥜 Swap saturated fats for unsaturated fats: Higher intakes of saturated fat have also been associated with poorer egg quality. Swap out fried foods, chips, pastries and snack on nuts and seeds. Make dressings and dips with olive oil. Smash some avo on your toast.

🥬Add colourful veg to your plate daily, especially leafy greens: A variety of colours means a variety of nutrients! Leafy greens in particular are rich in folate and antioxidants.

🌱 Include some plant-based proteins: Including more plant-based meals can greatly support fertility by providing fibre, antioxidants and key nutrients. Think lentils, chickpeas, tofu, tempeh and edamame. These foods also support gut health!

Want some fertility friendly recipes & snack ideas? Download my FREE 3-day fertility meal plan. (Simply comment MEAL PLAN below and I’ll send you a link to it!)

✨ Save this post for later or send it to someone navigating IVF💛

02/10/2025

What can you realistically do in the two week wait? 🤔

Let’s be honest, it’s not the time to overhaul your nutrition. The uterine environment and embryo quality are mostly out of our hands by this point.

💛 But that doesn’t mean you’re powerless. Here’s what you can gently focus on:

1️⃣ Support blood flow to the uterus. There is some evidence that nitrate rich plant foods may be beneficial - my top pick is beetroot.⁣
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2️⃣ Eat foods that are rich in the nutrients you need in early pregnancy - including folate, choline, vitamin B12 and iodine.⁣
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3️⃣ Overall, I’d recommend following an anti-inflammatory eating pattern, with some flexibility applied for the soul food that you also really need during this stressful time.⁣
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4️⃣ If you are able to access acupuncture, this may be beneficial, make sure to see an experienced fertility acupuncturist.⁣

✨ Most importantly, be kind to yourself.

📩 Need guidance on what to eat while trying to conceive or navigating fertility treatment? Book a 1:1 nutrition consult to get personalised support.

📲 Save this post for your TWW toolkit & share with someone else on this journey.

15/09/2025

💊 Not all prenatal multivitamins are created equal and choosing the right one can feel overwhelming.⁣
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Wondering what to actually look for in a prenatal supplement? 💫 ⁣
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Here are 7 key nutrients to keep an eye out for:⁣
🔹 Folate⁣
🔹 Iodine⁣
🔹 Vitamin D⁣
🔹 Choline⁣
🔹 Vitamin B12⁣
🔹 Vitamin B3⁣
🔹 Zinc⁣
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People’s nutritional needs can differ, especially during preconception & pregnancy when eating preferences might change. ⁣
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It’s tricky to recommend one prenatal option to suit absolutely everyone, but these 7 nutrients are key ones I look for in any formula.⁣
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💬 Need support with this? Book in for a 1:1 supplement consultation! As a nutritionist I can help you interpret relevant blood work and consider your diet, lifestyle and any medical conditions to provide personalised supplement guidance.⁣
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📌 Save this post & share it with someone who needs it!⁣
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01/09/2025

Trying to recover your period after a diagnosis of Hypothalamic Amenorrhea (HA)? 🩸⁣
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It can feel confusing, overwhelming and honestly, frustrating (especially if you’re trying to conceive). But here’s the truth: recovery is possible, and your body is capable of healing with the right support.💛⁣
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Swipe through to learn:⁣
✔️ Why nutrition is important in recovery⁣
✔️ Why we need carbohydrates⁣
✔️ The role of healthy fats⁣
✔️ Why we may need to cut back on veggies⁣
✔️ The importance of regular meals and snacks⁣
✔️ Letting go of ‘good’ and ‘bad’ food rules⁣
✔️ Reducing intense exercise & prioritising rest days⁣
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✨ And remember: there’s no magic food, diet, or supplement that can “fix” HA.⁣
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Recovery is multifaceted, it often involves eating enough, reducing stress, resting more, and shifting your mindset around food and your body. 🧘‍♀️⁣
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🕒 It can take time for your body to feel safe enough to restart your cycle after making changes, so don’t lose hope if it doesn’t happen straight away. Trust the process. ⁣
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📩 Reach out if you’d like 1:1 support on your recovery journey.⁣
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18/08/2025

Alpha Lipoic Acid (ALA) & Female Fertility ⚡️ ⁣
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If you’re trying to conceive, planning IVF or simply curious about how to support your egg health, Alpha Lipoic Acid (ALA) might be one nutrient worth knowing about. 💛⁣
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ALA is a powerful antioxidant that helps your cells produce energy and protects them from oxidative stress, a process that can impact egg quality over time. 🥚⁣
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📚 Emerging research suggests that ALA may support ovarian response and embryo quality in IVF settings. While small amounts are found in foods, supplements are often needed to reach the doses used in studies.⁣
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As always, speak to an experienced healthcare provider if you are not sure if ALA might be right for you.⁣
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✨ Save this post to come back to later!⁣
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12/08/2025

Should I be worried about vitamin B6 in my prenatal? 🤰⁣
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Here’s what you need to know - especially with all the news and proposed regulations changing in Australia:⁣
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💊 Most Australian-made, TGA-listed prenatal multivitamins stay well below 50 mg per day of vitamin B6 so generally speaking, taking a prenatal vitamin is going to be safe for the majority of individuals (this post does NOT replace or substitute personalised advice and is general information in nature only).⁣
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🚨 But if you’re also taking other supplements or fortified products (like magnesium, greens powders, or energy drinks), you could inadvertently stack B6 and reach a dangerously high dose - so ALWAYS read the fine print.⁣
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⚡️ The TGA is tightening rules because of rising case reports of peripheral neuropathy - nerve damage causing tingling, numbness or even weakness especially in the hands and feet. They’re proposing that doses above 50 mg require a pharmacist consultation.⁣
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‼️ Even doses under 50 mg may cause symptoms in some people, especially if you’re getting B6 from multiple sources. If you have concerns, talk to your GP. ⁣
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📝 B6 levels in prenatal multivitamins vary - there’s usually going to be a product that fits around what else you’re taking/eating. Look out for the varying names for vitamin B6 on the label: pyridoxine HCl, pyridoxal-5-phosphate, etc.⁣
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More information is in the slides accompanying this caption. ⏩️⏩️⏩️⁣
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That’s the scoop - do you have any questions about this? ⁣
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**Please note I CANNOT recommend specific prenatal multivitamin brands on social media.⁣
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05/08/2025

✨ Want to support your egg quality through nutrition? Let’s talk nutrients! ✨

While we can’t change the number of eggs we have, we can take steps to positively influence egg quality - and nutrition is one of the most powerful tools at our disposal.

In this carousel, I’m breaking down the key nutrients that research shows can support egg health by supporting egg development, energy production and giving antioxidant protection.

🌿 From CoQ10 to zinc, antioxidants and omega-3s - you’ll also find examples of where to get these in your diet (and when a supplement might help).

Swipe through to learn more ➡️

💬 Curious how to apply this to your personal fertility journey? Book a free discovery call via the link in my bio to chat more and get started with a tailored nutrition plan that supports you. Let’s work together to optimise your egg quality and overall reproductive health.

21/07/2025

Has your period gone missing? It might be Functional Hypothalamic Amenorrhea (FHA).⁣
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🩸⁣FHA is a reversible cause of secondary amenorrhea (when periods stop for three months or more) in women/people with ovaries of reproductive age.⁣
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It happens when the brain stops sending the usual hormonal signals for ovulation and this is usually in response to things like under-eating, over-exercising or ongoing stress (or a combination of triggers).⁣ 🧠⁣
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FHA can be incredibly frustrating, especially when it feels like the things you’re doing are *healthy* (something I see quite a bit of in clinic). And hey, you might think of a missing period as no big deal unless you’re currently TTC... But actually, FHA can impact not only your fertility but also bone health, heart health and mental wellbeing.⁣
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The good news is, with the right support (hello caring, holistic, empathetic nutrition + other allied health supports 💛), recovery is possible.⁣
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✨Swipe through this post to understand the causes, risks and how nutrition can help you get your cycle back on track.⁣
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📲 Save this post for later or share it with someone who needs to see it 🫶

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