Nourish, Flourish, Bloom Nutrition

18/06/2025

13/03/2025

The body is one big, connected system - hormones, gut, liver, thyroid… they all influence each other! 🌿

Just like a plant shows signs when its roots are off (too much water = wilting leaves), your body gives you symptoms when something’s out of balance.

Testing helps uncover the root cause so we can start healing from there!

The DUTCH test is a comprehensive way to check hormone imbalances and get real answers. Tailored specifically to you!

Ready to take your health a step further?

DM me to learn more! 💌✨

10/12/2023

🌿 Client Success Story 🌿

I’m thrilled to share a transformative journey with one of my incredible clients🌈✨

Meet Natalia, who battled with the challenges of hormonal imbalance—PMS, bloating, heavy periods, and mood swings. Her struggles were rooted in oestrogen dominance, a common yet often overlooked issue. 🚺💔

We delved deep into her health with a DUTCH test (which is a comprehensive test about your bodily functions and metabolism that regular blood tests will not show), uncovering not only the estrogen dominance but also soaring cortisol levels. Interestingly, we also noticed thyroid issues linked to cortisol and oestrogen balance. 🔄🔍 (more info about it in the next post!). 👀

We worked on balancing adrenal function to lower cortisol, support thyroid with essential nutrients and helped with oestrogen detoxification to excrete its excess.

After nutritional, lifestyle and supplement recommendations, Natalia started feeling calmer, and her PMS symptoms vanished.

➡️If you’re suffering with hormonal imbalances, know that there’s hope and support. ✨ DM me to explore how we can work together to optimise your health. 🌈

02/10/2023

✨ Embrace Self-Care, All Month Long! Head to my bio for Self-Care tracker! 🌙💫

As we've talked about the importance of self-care during your menstrual phases, let's not forget that self-care is a holistic journey that should span your entire monthly cycle! 🌸💕

Your body is your temple, and it deserves love and nourishment throughout the month so it can function at its best! 🌼✨

🌿 So, let's make self-care a consistent practice, tailored to the needs of your body at each phase of your cycle. Together, we'll ensure that you're nourished, balanced, and ready to conquer life's challenges with grace and ease. 🌹

📥 Head to my bio and download the Self-Care Tracker to help you stay on track and nurture yourself throughout your cycle 💖

07/09/2023

Number 7 can surprise you! Read more ⬇️

🌼 The Follicular Phase, after menstruation, is a time when your hormones, such as oestrogen, FSH and LH are peaking up, making you feel energised, focused and creative! ✨

🌿 Nutrient Spotlight 🌿

1. Vitamins B: Maintain high energy levels with foods like whole grains (brown rice, quinoa), lean meats (chicken, turkey), beans, lentils, and leafy greens.

2. Vitamin E: Support skin health and cell function, foods: almonds, sunflower seeds, spinach, and avocados.

3. Zinc: Helps with your hormonal production and metabolism with foods like oysters, beef, lamb, pumpkin seeds, and spinach.

4. Protein: Needed for healthy hormonal and neurotransmitter production, sources like lean meats (chicken, turkey, lean beef), fish (salmon, mackerel, anchovies, herring), beans, lentils, tofu, and coconut yogurt.

5. Omega-3s: Reduce inflammation and support hormones, fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.

6. Fibre: Keep your microbiome in check, increase bowl regularity to excrete excess oestrogen whole grains (oats, whole wheat bread), legumes (chickpeas, black beans), and fresh fruits and veggies.

7. Fermented foods like yoghurt, sauerkraut, pickles and kimchi. During the Follicular Phase, your estrogen levels are on the rise. Estrobolome, a collection of gut bacteria, plays a crucial role in modulating estrogen levels so you will not experience PMS symptoms!

💪 Your energy levels are on the rise, making it the perfect time to mix up and experiment with your workouts.

Lifestyle ✨
This is your time to shine! Get creative, Be social, connect with friends over a nutritious meal or a fun workout class 🤗

✔️Plan your week with purpose,
✔️Organize group activities,
✔️Create a vision board for your goals 📅
✔️Challenge yourself

Remember, your body is a temple, and each phase of your cycle deserves special attention.

Stay tuned and follow for more tips on how to be good to your body and live pain free ✨💖

28/08/2023

READ BELOW ⬇️

🌙 🩸Living in sync with your cycle is a beautiful journey of self-care and empowerment. 🌸🌕

During your menstruation there is a drop in hormone levels, and you may start feeling tired, emotionally vulnerable, and anxious.

Foods:

🥩🫘Iron: Menstruation can lead to a loss of iron through blood, which may contribute to fatigue and weakness. Include iron-rich foods such as lean red meat (beef, lamb), poultry, fish, beans, lentils, tofu, spinach, beetroot, pumpkin seeds, quinoa, liver.

🧀Calcium: It can help alleviate menstrual cramps and support bone health. Include dairy or dairy alternatives like yogurt, cheese, and fortified plant-based milk, leafy greens like kale, pok choi, tahini, dried figs, tofu.

🥬Magnesium: Magnesium is known to help relax muscles and reduce cramps. Foods rich in magnesium include dark leafy greens, nuts (such as almonds and cashews), seeds (like pumpkin and sunflower seeds), whole grains, legumes, spinach, avocado, and dark chocolate.

🐟Omega-3 fatty acids: These healthy fats have anti-inflammatory properties and may help reduce menstrual pain. Sources include fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.

🌾🍎Fiber: High-fiber foods can help regulate digestion and prevent constipation, which might be exacerbated during menstruation. Include whole grains: oats, quinoa, spelt, buckwheat), fruits, vegetables, legumes, and seeds in your diet.

🍌 Vitamin B6: This vitamin may help alleviate mood swings and irritability. Foods rich in vitamin B6 include bananas, pistachios, almonds, spinach, fortified cereals, poultry, fish, avocados, legumes, and potatoes, especially skin!

🛌Lifestyle: Prioritise yourself, rest and consider warm baths to soothe cramps. It is a moment of cleanse, physical and emotional, cry if you need to!

🍵Herbal teas: Some herbal teas, like ginger, chamomile, and peppermint, can have soothing effects and help alleviate menstrual discomfort.

Save and follow for more tips on how to support your body during other phases! 🙌🏼

05/08/2023

✨ Exciting News and a New Chapter! ✨

Hey lovelies! I am thrilled to share a wonderful change and the next step on my journey with all of you. Say hello to the new and improved me – I am now officially Nourish, Flourish, Bloom Nutrition- 🌱!

My business was born from the profound idea that when we prioritise nourishing our bodies, we unlock the incredible potential to flourish in every aspect of life and achieve our wildest dreams. 💪🌼

This isn't just a mantra – it's a powerful motivation that I carry with me every single day, and I'm here to spread that inspiration to all you incredible women out there.

Venturing into the holistic industry has been an eye-opening experience, allowing me to witness the awe-inspiring self-healing abilities of the body and the fascinating connection between our emotional and physical well-being. 🌟✨ It's a reminder that our bodies are truly remarkable, capable of incredible feats when we shower them with the love and respect they absolutely deserve.

I'm firm in my belief that YOU possess the innate capacity to guide your body through an amazing transformation. 🌈💫 And guess what? I'm here to be your guiding light, providing you with the tools, knowledge, and unwavering support you need along your journey. 🌻 Together, we'll unlock the potential within you, harnessing the natural healing power you already possess.

On this occasion, I want you to know that I'm cheering you on to nourish, flourish, and bloom within your body – because you absolutely deserve it. 🌺💖

But that's not all – to celebrate this exciting milestone, I've just launched my brand new business website! 🚀🌐

🌐Head to the link in my bio to explore it and while you're there, go ahead and book a call with me. Let's connect, chat, and embark on this wellness journey together. 📆🤝