Replenishing from Pregnancy + Healing from Birth

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Highett Community House

2 Livingston St

Highett, VIC 3190


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The Fourth trimester – the first 12 weeks after childbirth, is an opportunity to replenish after the nutritional demands of pregnancy, heal physically and emotionally from birth and enjoy learning to navigate life with your brand new little person.

We will show you how you can support your healing, energy levels and mood with minimal time spent in the kitchen or shopping.


- The nutrients you need more of at each stage of pregnancy and postpartum, and the foods that are rich in those nutrients

- Important blood tests that need to be done to avoid deficiencies

- The magic of breast milk & how to make yours top quality

- What to eat & recipes for optimal energy, recovery and mood support

- Healing meals and foods to prepare and freeze before baby arrives

- Multiple meal options that can be prepared and eaten with your one spare hand once your bubba arrives

- Recipes to give to helpful friends + family members who wish to do something for you.

- Simple tips, tricks + cheats to achieve a home-cooked meal.

- Easy ways to include nutrient rich foods

- The vital importance of self care and the truly manageable options for even the most time poor mum

You will leave with a handbook of recipes and the knowledge and confidence you require to confidently prioritise yourself and your nutrition during your Fourth Trimester. Because happy, healthy mums create happy healthy babies!


Melanie Leeson is a chef and Director of Mettle + Grace. As a teenager, she was very ill with symptoms similar to IBS which heavily influenced her career path. A belief grew during her 14 years of illness, of just how powerful food can be to your body. She has gained valuable cooking experience working as the Head Chef at places such as Monk Bodhi Dharma, My Goodness Organics, Pressed Juices and more. Now, Mel assists clients all over Melbourne, teaching them how to cook with their personal dietary needs. Ensuring that we all eat beneficial food, cooked with love.


Emma Lynas is a Nutritionist at Shift Natural Medicine and a Mumma. She has been in clinical practice for nine years and has a passion for helping mums and mums to be prioritise their self care, simplify their nutrition and eat whole, vital foods to support themselves and in turn be able to support their families.


- Information booklet including nutritional advice and plenty of recipes

- Light snacks will be provided, including some samples from the cooking demonstration

- Tea and cold drinks provided


- Notebook + pen

- A cushion for extra comfort, if you are in that uncomfortable stage of your pregnancy


- Pregnant women or planning to fall pregnant

- Supporting a loved one who is pregnant


Mettle + Grace recipes are simply healthy + nourishing with no push on a specific diet. However the snacks will be dairy free and low gluten. Please make us aware of any allergies/intolerances.

There will be a short break taken half way through the workshop for you to stretch, have something to drink. Whichever stage of your pregnancy you are in, we want you to feel as comfortable as possible.

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Highett Community House

2 Livingston St

Highett, VIC 3190


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