Olive Tree Nutrition

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United States
Atlanta, GA
Olive Tree Nutrition

I'm a Registered Dietitian and Diabetes Educator. I help women find joy and peace in eating without Welcome! I look forwards to hearing from you!

Olive Tree Nutrition LLC offers personalized nutrition counseling and engaging group education sessions provided by Registered Dietitian and Certified Diabetes Educator Rahaf Al Bochi. Nourish your body with practical nutrition advice and simple tips and recipes that fit into your lifestyle. Specializing in diabetes and chronic diseases, weight management, menu planning and family nutrition. Offered in the Greater Atlanta Area and virtually anywhere over Skype or the telephone! To learn more about how we could work together, check out my website and email me for questions, scheduling and pricing at rahaf@olivetreenutrition.com.

08/31/2022

August 29, 2022

They say with time everything heals. We are still in shock how we got here but are at peace knowing that our sweet baby is in a better place now. We will not move on, we will move forward. My princess Huda, you will always be with us, your soul shining through. You are my forever angel. 🤍
In memory of Huda and all families that have lost an infant, we have partnered with Human Concern International to build water wells so that thousands of people would have access to clean drinking water. You can donate on behalf of Huda or any loved one through the link below. Thank you for being part of Huda’s legacy. 🤍

https://www.launchgood.com/campaign/help_us_build_a_legacy_of_water_wells #!/

12/23/2021

Sharing these pregnancy self care tips that I’ve personally been trying to do, what else would you add?🤰🏻
Pregnancy can be stressful and overwhelming (and then top that off with the holidays) so it’s important to choose 1-2 things you can do each day to help you unwind and ground yourself.
Tag a mama that needs this reminder and share below how you’ve been taking time for yourself mama🤰🏻!👇🏻

12/09/2021

Are you trying to conceive or planning on getting pregnant in the near future? 🤰🏻Nutrition in the preconception phase is so important to set you up for a healthy pregnancy, and ideally you want to start 3 months before planning a pregnancy. 🙌🏼
Here are 3 ways to prepare for pregnancy so that you can optimize your fertility and grow a healthy baby:👇🏻
1-✅take a quality prenatal vitamin. A prenatal vitamin provides essential nutrients to grow a healthy baby (eg folic acid/folate) and helps to fill in gaps in your diet.
2- ✅follow a mediterranean diet as it has been shown to help boost fertility. This pattern focuses on plenty of fruits, vegetables, whole grains, nuts, seeds, legumes, fish, and olive oil.
3-✅prioritize self-care, this includes reducing stress and getting enough sleep so that your body is relaxed and ready for pregnancy.
This is not a complete list but is a great start if you are planning on pregnancy in the near future.
Let me know below if you are in the preconception phase. What questions about nutrition for fertility and pregnancy do you have?👇🏻

12/07/2021

Have you heard of the latest research on probiotics for pregnancy?🤰🏻
Probiotics are 'good' bacteria found in foods like yogurt, kefir, kimchi, sauerkraut, and tempeh, and help balance out the gut microbiome. An imbalance of the bacteria can lead to digestive upset.😬
A recent study looked at whether supplementing with probiotics helped pregnant women. They found that probiotics improved pregnancy related symptoms of nausea, vomiting, and constipation✅ (very common symptoms especially in that first trimester!). The pregnant women took over the counter probiotics, specifically 10 billion live cultures of the lactobacillus strain for two weeks. The study is small but offers some insight into another way pregnant women can help improve symptoms🙌🏼.
As a dietitian I always recommend a foods first approach, and supplementing when needed. If you aren't regularly eating probiotic rich foods then supplementing may be an option for you.🤰🏻
Study link: https://www.mdpi.com/2072-6643/13/11/3931/htm
What questions do you have about probiotics? Share this post with another mama today and let me know how you’re getting in probiotics!

12/01/2021

Hey mama, have you used essential oils in your pregnancy?🤰🏻
Pure essential oils (like ) are safe during pregnancy and can be helpful for alleviating pregnancy symptoms. Always consult with your OB before using any essential oil.
Here are 3 of my favorites:
1-✅ginger- can be helpful for alleviating pregnancy nausea
2-✅peppermint- can be helpful to alleviate a stomach upset or help 'wake you up' in the morning
3-✅lavender- to help you relax, de-stress- can be especially helpful before sleep
Use these oils in a diffuser or topical use with a coconut oil carrier.
Let me know below if you've tried any essential oils on your fertility and pregnancy journey! What has helped you 👇🏻

11/25/2021

Happy Thanksgiving! 🍂Dropping a few reminders here for any pregnant mama that needs to hear this!
This time of year can be challenging especially navigating comments from those around you. Remember to set boundaries and trust your instinct. You know your body and baby best!🤰🏻
Hope you have a beautiful day! 💗

11/23/2021

Sharing some favorite affirmations for pregnancy today. 💗
Affirmations can be so helpful on your fertility and pregnancy journey, especially in stressful times as we approach the holidays.
When you feel overwhelmed, take a deep breath and repeat any favorite affirmations to help remind you to practice self compassion. You’re doing great.🤗
Do you use affirmations in your day to day? What are your favorite ones? Share below!👇🏻

11/18/2021

Dropping a little reminder here for any pregnant mama at risk for or diagnosed with gestational diabetes 🤰🏻in honor of national diabetes month.
There can be so much fear from food and blood sugars, from doubting every single thing you ate to feeling overwhelmed with what yo eat. 🙋🏻‍♀️But remember mama that blood sugars are an opportunity to learn about your body and food. 🙌🏼Instead of being judgemental of yourself and your food choices, try to approach your numbers with curiosity. ✔️Here are things to think about:
-✅did you have a balanced meal with enough protein and fat?
-✅were you having a day that’s more stressful than usual?
-✅did you do any type of movement today?
These are a few things to consider, remember blood sugar management is complex and requires a holistic approach, as well as some self compassion and grace. You got this. 💗

11/17/2021

Do you like your Brussels sprouts roasted or raw in a salad?👇🏻
Brussels sprouts are a delicious fall produce 🍂that are packed with nutrients- think fiber, vitamin C, vitamin K, and folate. ✔️Combined with another fall favorite- pomegranates, a powerhouse for antioxidants- this salad is simple yet bursts with flavor. It’s a perfect addition to your fertility or prenatal diet.🤰🏻🙌🏼
Here’s how to make it!👇🏻
✅1-Wash, then thinly slice 2 cups of Brussels sprouts
✅2-Add 1/2 cup of pomegranate arils
✅3-Make the maple vinaigrette by whisking 2 tablespoons lemon juice, 1/4 cup extra virgin olive oil, salt, and 1 tablespoon maple syrup. Drizzle onto the Brussels sprouts and toss well to coat.
✅4-Sprinkle toasted almonds and enjoy!
Would you make this salad? Let me know below!👇🏻

11/15/2021

Third Trimester Meal Prep!
Which trimester are you in mama?🤰🏻👇🏻
If you’re towards the end of your pregnancy it’s time to plan for postpartum, and that includes meal prepping some foods to have in your freezer for when baby comes!
Here are 3 foods that you can make:
1-✔️Egg muffins (or even egg burritos)- nutritious breakfast that you can grab in one hand! .
2-✔️energy balls- these are perfect for snacking when breastfeeding. I love combining dates, oats, flaxseeds, and nuts and mixing well, then form into balls.
3-✔️Soups and bone broth- these freeze really well and are loaded with nutrition
Other things you can make: muffins, cooked meats, casseroles, smoothie packs, etc..
What foods did you make to prepare for postpartum? Share below!👇🏻

11/10/2021

HIGH PROTEIN SNACKS!🙌🏼
Drop a 🙋🏻‍♀️if you have snacks during the day!
During pregnancy snacks can be really important to help nourish your body, reduce nausea or even help balance blood sugars. Choosing a high protein snack can provides essential building blocks for growing a healthy baby and helps you stay full. Here are some favorite protein snack ideas:
1-✔️Edamame (1/2 cup of shelled edamame has around 11 grams protein)
2-✔️cottage or ricotta cheese (1/2 cup has 14 grams protein)
3-✔️roasted chickpeas (one ounce has 5 grams protein)
4-✔️mixed nuts (one ounce has 5 grams protein)
What else do you enjoy snacking on? Share below!👇🏻

11/08/2021

WATER AVERSION DURING PREGNANCY🤰🏻
Are you experiencing a water 💦aversion during your pregnancy?
Hydrating during pregnancy is extremely important, however some pregnant women may experience an aversion to water especially in the first trimester.😞
Here are some ways that can help you stay hydrated:👇🏻
1-✅Sparkling water (that little fizz can be so helpful)
or Ice Cold Water
2-✅Smoothies
3-✅Iced or hot tea (you can choose decaf or fruit flavored teas)
4-✅Lemon water
5-✅Watermelon (and other hydrating foods like cucumber)
6-✅Soups
P.S. ✔️You can also use a hydrating electrolyte powder (preferably with no added sugar) to help with hydration. Example: Hidratespark
How are you staying hydrated during pregnancy? Did you have a water aversion? What helped you? Share below!👇🏻

Address

Atlanta, GA

Telephone

+14047042068

Website

http://www.olivetreenutrition.com/contact

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