Nicky Dear Health Coach

24/10/2025

🌿 Let’s Talk Healthy Eating 🌿

Eating well during menopause doesn’t have to mean missing out on flavour — it’s about balance, colour, and choosing real, nourishing foods that help you feel energised, balanced and at your best 💪✨

Here’s a look at my own Healthy Shopping List 🛒🥦 — full of hormone-friendly, nutrient-rich foods to support energy, mood and overall wellbeing.

🥚 Proteins

Organic eggs

Organic chicken thighs

Grass-fed beef mince (5% fat)

Wild-caught salmon

🥦 Fruit & Veg

A rainbow of colourful fruits 🍓🍊🍇

Plenty of colourful vegetables 🥕🌽🥦

Salad greens 🥬

Avocados 🥑

🫒 Healthy Fats

Extra virgin olive oil

Butter (yes, you read that right!) 🧈

🌱 Beans & Pulses

Red or green lentils (tinned, dried or pouch)

Red kidney beans, butter beans or chickpeas (tinned)

🥜 Snacks & Cupboard Essentials

Nuts and seeds 🥜🌻

Fresh or dried herbs & spices 🌿

Dates for natural sweetness 🌴

85% Dark chocolate

Wholegrains like quinoa, pearl barley, brown rice or wholewheat pasta 🌾

🌈 Eating healthily through menopause doesn’t have to be dull — fill your trolley with colour, flavour and goodness to help your body thrive naturally. ✨

Comment below - What is your favourite healthy staple item on your shopping list.

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23/10/2025

Did you sign up for my mailing list at Dunkerton's wellness event? Check your inbox you may be in for a lovely surprise 🥳

17/10/2025

In the run-up to World Menopause Day on 18th October. I've been working on creating a newsletter to share with busy women who may be struggling with menopause.
The focus for World Menopause Day is lifestyle medicine. As many of you will have experienced, in the past, when consulting a doctor or other medical professionals and presenting them with a cocktail of symptoms, the first response has often been anti-depressants or pain killers. These may give some relief, but they do not address the root cause of your problems.
I am so pleased that lifestyle and Nutrition solutions are being brought to the fore! I'm sure it will bring hope to many women to know that there are simple things that they can do to start to take back control of their health, stop feeling exhausted, and thrive during all stages of menopause. However! These changes require commitment and accountability .. and that's where I can help. If you would like useful, practical tips which can fit into a busy schedule of work and family life, sign up to my newsletter.
Some of the most troublesome symptoms that busy, stressed women experience are caused by lack of sleep. That's why this month, I am giving away 10 tips for a better night's sleep in my first newsletter, which I will be sending out next week . Sign up by clicking on the link in the comments.

11/10/2025

A lovely week of beach walks, eating lovely food, catching up with family and taking time out. I made a conscious effort not to look at my phone, we did not watch any TV, we did a Jigsaw and had no idea what was happening in the world ! It was a lovely break, and when we got back the world was still turning 😊
What do you do instead of scrolling on your phone ? Drop me a comment .

02/10/2025

The 18th October is World Menopause Day. The theme this year is lifestyle medicine, which makes me very happy !

For so many women small changes to their lifestyle can make a profound and lasting impact on their future health.

As someone who worked in a high pressure corporate environment for 35 years, juggling family life, elderly parents and coping with bereavement. I now realise how influencial the "stressors" of modern life are as we age and especially as we go through the 3 stages of menopause.

That's why I am starting to share tips with women who work in stressful jobs, find themselves not sleeping, anxious, fatigued and in alot of pain, and who want to change their health and have a longer health span. I can help. I've changed my own health and I'd love to help you too!

If you would be interested in receiving my monthly newsletter with free health tips, nutrition information and updates on courses I am running. Please comment below or drop me an email .

Nicky@nickydearhealthcoach.com

You can also read my blogs about nutrition and lifestyle changes for menopause symptoms on my website ( click on the link below the photo)

My Name is Nicky Dear. Having experienced my own difficult journey through menopause and overcoming quite severe symptoms by changing my exercise and dietary habits. I am now passionate about teach…

01/10/2025

I love it when clients who are working with me on my 12-week program share photos of their food 😍 partly because I'm a bit obsessed with food .. but mainly because it shows me they are really engaging with the process and I know they are going to succeed and enjoy the journey at the same time. Well done Becky you are doing amazingly already and only 3 weeks in! But we both agree Tofu needs a marinade 🤣 ( recipe on the way) xx
What's your favourite colourful meal? ( Photos in comments please )

If you are interested in working with me drop a comment, text or send me an email
Nicky@nickydearhealthcoach.com

30/09/2025

My husband read this and told me about it. It moved me to tears and I want to share it . Thank you for your wisdom and openess !

25/09/2025

Part 6 of My love your liver in Menopause series-

Movement matters

🚶‍♀️ Just 30 minutes of brisk walking each morning can boost:

💪 Liver health
🌞 Metabolism
🧘 Mood

The best part? Exercise doesn’t need to be extreme.

In fact, overtraining can stress your body more during menopause (especially if you are not sleeping well), causing inflammation.

Try walking a little faster than normal and get that heart pumping!

👉 Who’s up for a 30-minute walk tomorrow morning? 🙋‍♀️ Send me a picture in the comments below of your morning walk!

This is Pip, my own personal trainer and health coach 😊walking at one of our favourite spots in the Wiltshire countryside

21/09/2025

If you are looking for a way to get a bit fitter, meet some new friends and love dancing Let’s Move Dance Fitness is a great way to go. Ellen's classes are fun , relaxed and suitable for all abilities.

It’s a new week!

Looking to keep fit? Love to dance?

Why not come along to a class and give it a go!

Classes available for all abilities.
Complete beginners welcome 🤗

All classes are very friendly, welcoming of new people and relaxed. It’s all about having a good time 😊

19/09/2025

The winner of Jamie Oliver's recipe book has not claimed their prize yet ! Please check your spam folders if you signed up for my newsletter as I have emailed the lucky winner but had no response yet !

18/09/2025

Part 5 of my Love your liver series .

Alcohol & menopause

🍷 Does wine stop you sleeping?

As we age, our liver works harder to process alcohol.
That’s why even a small glass can trigger night sweats, hot flushes, or 3am wake-ups.

✨ Try keeping alcohol to a minimum – and enjoy it only occasionally, ideally with food and earlier in the evening rather than later

🍹Drink water along side your glass of wine or other alcohol.

Better sleep = better liver health 💚

👉 Tag a friend who always says “wine helps me sleep” 😉

Comment below if you would like help to stop drinking or feel more in control of your drinking.