Greener Nutrition

11/01/2024

Raise your hand if you've been personally victimised by the January cold and flu season 🙋‍♀️ Yep, it's going around again 🫣

If you're anything like me, you've stocked up on all the vitamins and supplements available, including vitamin D. A key player in supporting our immune function.

But did you know vitamin D also offers a range of benefits for the menstrual cycle? From its role in insulin resistance to cycle regularity, if vitamin D isn't currently on your radar, you're missing out 👀

Check out my latest blog post to learn more!
https://greener-nutrition.com/2024/01/10/vitamin-d-and-the-menstrual-cycle-whats-the-big-deal/

Four ways vitamin d can start helping your menstrual cycle today. Is supplementation right for you? Learn more!

02/01/2024

2024 period ins and outs! 🤪

2024 is the year where we stop hiding our periods!! If I’m menstruating, it’s everybody’s problem 😌

#2024

30/12/2023

And just like that, another year is almost over! 🫣 Where has 2023 gone?!

If you're one for a yearly reflection, it can be easy to get bogged down by the things that didn't *quite* go to plan. The unpredictability of period problems can make us reflect on our year in pain days, heaviness, gynaecology visits, painkillers taken, and money lost from time off work. In other words, it’s the most wonderful time of the year! 🤪 (Just kidding).

Thankfully, however, this year hasn’t all been doom and gloom for us menstruators, and it seems fit to end on a high note. ICYMI, here are 5 positive news stories we saw in 2023 that can hopefully lay the groundwork for better menstrual support in the new year:

1️⃣🩸This year, we saw the first (yes, you read that right, *first*) (I can’t believe it’s taken this long either!) use of *actual* blood to measure the absorbency of period products!

2️⃣🦠 In June this year, findings from a bacterial study suggested there may be a link between certain bacteria and the development of endometriosis

3️⃣📋 Just last month, a new study was published with guidelines to improve the PCOS diagnostic criteria, hoping to reduce the current diagnostic delay

4️⃣💪 Eight US period product brands have come together to form the “The Tampon Tax Back Coalition” to help reimburse consumers for the additional fee placed on menstrual hygiene products!

5️⃣💃 And finally, we saw Spain become the first European country to offer paid menstrual leave to those dealing with painful periods. Fingers crossed, the UK will soon follow suit!

Whatever your goals are for the coming year, you deserve to live a life free of period drama. Whether that means less pain, less fatigue, more consistency, or more sleep, let’s make this your year. The you that is not defined by your periods 🫶

Have a happy and healthy New Year, and I'll see you all in 2024! 🥂🎉

03/10/2023

It's been a journey... 👩🏼‍🎓✨

When I started my Nutritional Therapy diploma with the Institute for Optimum Nutrition, I had no idea that *five years later* I would be leaving with a degree from the University of Portsmouth Outreach, let alone a 2.1 degree. My journey to university wasn't your average - i.e., leaving school with the correct qualifications, knowing what you wanted to do, and feeling excited for the future. Instead, I was struggling with my mental health, a bit lost in life, and stuck.

That's when I discovered Nutritional Therapy, and it helped me fall in love with food again, not just what it can do for our bodies - but for our minds, tastebuds, relationships, enjoyment, and soul. Remembering this and seeing what it could do for people, especially menstruators, was so empowering that even through the tears (and there were many, many tears), it felt like it would be worth it.

This degree took *a lot* out of me, and though I'm incredibly proud of myself for making it through, I'm even more proud that I'm leaving with a degree that will allow me to help people love food again. It's truly an honour to be a part of people's journeys to live a happier, healthier, more comfortable life because of nutrition.

Whether that's feeling more confident in their bodies with PCOS or having the energy to socialise with endometriosis. I can't wait for this next chapter of post-uni life and to start helping more people find the joy in food again. ❤️

Check out my website or message me if you're ready to begin your journey 🫶 https://greener-nutrition.com

01/10/2023

In case you missed it, yesterday was the last day of September, which sadly means PCOS Awareness Month has come to an end❤️‍🩹... Well, not quite!

To round off the month, we're ending on a high. The long-awaited top 5 nutrients you need to boost your PCOS diet 🤩 (and by diet, we *always* mean your day-to-day food choice, not restriction or exclusion!).

From Vitamin D to Omega-3, these evidence-based nutrition tips are designed to get to the root of some common PCOS causes. If you have been following along with this series, I hope you have gained a new understanding of the condition and feel empowered to start creating the life you want to live - free from the constraints of PCOS 🙌🏻

These five nutrients can take your PCOS diet from average to empowered. Learn more about them now, and start levelling up your PCOS.

26/09/2023

A balanced meal goes a long way to support our health - especially if you have PCOS. But do you know why it's so important to eat 'balanced' meals, and what this even means? 🤔

Well, I'll let you in on a secret...
It's all about ✨blood sugar ✨

Blood sugar regulation is key in PCOS (and in general!) to help ensure insulin, the hormone responsible for taking sugar into our cells, is working as we hoped. Irregular insulin and blood sugar levels are considered a leading cause of PCOS symptoms (see last week's post to learn more about that 🤗).

Balanced meals full of protein, fat, fibre, AND carbohydrates can slow the breakdown of carbohydrates, leading to a slower release of sugar into our blood.

Do you want to learn how to build a balanced plate? Check out my latest blog post and get building today! 🤩



https://greener-nutrition.com/2023/09/25/pcos-101-how-to-build-a-pcos-friendly-plate/

15/09/2023

t’s PCOS Awareness Month, and we’re continuing the PCOS series with a deep dive into the symptoms and causes!

Why is it helpful to understand the causes - you might be wondering 🤔

Well, understanding the cause of certain symptoms can help us improve our approach to the condition, potentially offering clients better outcomes by improving long-term support.

If you want to get to the nitty-gritty of PCOS, check out this week’s blog post here!

The symptoms of PCOS are varied, but understanding the underlying causes can help us better support the condition. Learn more here.

08/09/2023

September is PCOS Awareness Month, and for the whole of the month, I'm sharing info, tips, recipes and more to help raise awareness of the condition 💪

PCOS affects 8-21% of menstruators of reproductive age - yet 70% of cases are undiagnosed. Without proper support and limited follow-ups, people are left unprepared to manage the condition.

How can we improve this? 🤔 Well, one way is by continuing to talk about it. If we use PCOS Awareness Month to bring attention to the condition, we can help people feel less alone. And trust me, this can go a long way 🫶

If you want to learn more, check out my latest blog post on why we need PCOS Awareness Month!



https://greener-nutrition.com/2023/09/08/pcos-awareness-month-why-do-we-need-it/

01/09/2023

Picture this: you're going through the month as usual, enjoying your day-to-day, and then suddenly, you want to eat absolutely *everything*. Sounds a bit intense, right? Well, for 90% of people who menstruate, this is often a signal that menstruation is just around the corner. But did you know the types of premenstrual and period cravings we have can indicate our bodies' changing hormonal needs? 👀

From dehydration to blood sugar dysregulation and increased energy requirements, we can gain a range of info about our bodies from our cravings. To learn more, check out this week's blog post! We cover the why, what, and more of period cravings. Learn tips for your next bout of PMS, and start understanding your body better, one cycle at a time.

Period cravings might be the norm, but why do we get them, and what are they trying to tell us? Get the lowdown on this common PMS symptom.

30/08/2023

📣Did you know there are only TWO DAYS LEFT in the August sale!📣

If you've been burdened with pain, fatigue, confusion, PMS, and more because of your periods - you deserve better. You deserve to enjoy your life without worrying about your cycle, you deserve to experience social events pain-free, and you deserve to be listened to and supported.

I want you to leave our sessions feeling lifted, hopeful, and empowered, and my three packages are designed to offer you just that. With the Menstruation Made Easy, PCOS Power, and Endometriosis Empowerment packages, you'll be supported every step of the way.

Sound good? Check out my services now and get in touch before the end of August! 🥳 https://greener-nutrition.com/1-1-services/

25/08/2023

Have you heard of cycle syncing? 🤔

I've been talking about it a little over on my TikTok (greenernutrition if you fancy checking it out 🤗) and how we can try to optimise our health and well-being by aligning with our hormonal changes. Cycle syncing involves following different dietary, exercise, self-care, and more activities throughout the cycle in the hope of improving things like:
- energy
- mood
- sleep
- exercise ability
to name a few!

I've given you an intro to cycle syncing in this week's blog, which you can check out here! Let me know if you'd try cycle syncing below🙌🏻

Want to learn how to optimise your lifestyle by aligning with your cycle? Introducing cycle syncing. The technique to help you achieve just that. Learn more!

24/08/2023

Supporting Endo Belly pt.2 🫶🏻🥦💧

Last time we spoke about the possible triggers and causes of endo belly and realised that there are three key possible perpetrators:
😰stress
🔥inflammation
🦠gut health

Supporting these underlying issues might help to relieve the gut discomfort associated with endo belly, and we can try to do that with the following:
1. Probiotics - help to repopulate the gut bacteria and involved in numerous pathways, including hormone metabolism (relevant for managing oestrogen levels associated with endo)
2. Fibre - bulks stool and helps feed the gut bacteria while supporting digestion (may improve bloating if using soluble fibre)
3. Liquids - water and herbal teas help with bowel movement & digestion (peppermint and chamomile for example)
4. Stress reduction - the gut-brain-axis is a bidirectional pathway and indicates the negative effect of stress on our gut health, especially bloating and gas

😯Introducing these changes may help to ease the discomfort and make you feel more prepared for your next flare!

🤔want to learn more?🤔check the link in my bio for last weeks blog post detailing this more! Drop any q’s below or get in touch to chat about this some more 🙌🏻

24/08/2023

Let’s talk some more about endo belly… 💝

I’ve mentioned it in a few posts recently and wanted to explore the possible causes a bit more. Though our understanding is limited due to various funding and misinformation issues throughout the research, the theories we currently use to inform endo can help us to understand the symptom a little more 🙌🏻

Possible causes include:
- stress
- inflammation
- gut health
& more!

We can use these theories to guide how we manage our next flares; incorporating stress relief techniques, anti-inflammatory and gut protective nutrients into the diet 🧘

I’ll be sharing part 2 with nutrition tips soon, but in the meantime - check out my new blog post about the causes! If you’re interested in learning more, check the link in my bio ✨✨

19/11/2022

🚨Participants wanted!🚨

ICYMI, I’m currently working on a research project exploring the experience of women with endometriosis and dietary changes, titled:

✨an exploratory qualitative pilot study of dietary approaches to support women with endometriosis: the lived experience✨

I’m looking to interview women with diagnosed endometriosis about their experience with diet and endo, to help increase women’s voices in research which is often lacking.

🤗 if you’re aged between 21-49, have been diagnosed with endometriosis since before 2020, and have followed a dietary change for endo for at least 3 months since - and would like to participate! - please DM me or get in touch at Jessica.green@student.ion.ac.uk 🤗

Your voice matters and would be grateful appreciated! Please feel free to share and thanks in advance 😊

13/03/2022

Chocolate-Dipped Cashew Dates 🍫🥜

A match made in heaven 🤩 chocolate, cashews and dates paired together basically creates a chewy, salted caramel snack that’s so easy to make (and packed with magnesium!!)

😋magnesium has multiple uses in the body: it’s sleep supportive as it helps to regulate circadian rhythm, calming as it helps to regulate GABA (a neurotransmitter associated with calming effects), and may help to support pre menstrual symptoms and cramps as it supports muscle relaxation!

🥰luckily for us, both cashews and dark chocolate are high in magnesium and just so happen to be 2 key players in this treat 😁

Here’s all you need to make this super easy snack:
- pitted dates
- cashew butter ( )
- dark chocolate ( )
(Optional) pinch of sea salt

Slice your dates open and fill with a heaped teaspoon of cashew butter. Freeze for 30 minutes. Melt chocolate in the microwave at 15 second intervals, stirring and placing back in until it’s all melted together. Remove from freezer and dip in chocolate. Place back in freezer for 5 minutes, top with sea salt and enjoy! 👏🏻

Let me know if you try this!
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