Donna Peters Nutrition

24/07/2025

IKYK that you really need to take care of your bones once you get on the menopause rollercoaster, here's how you can do that...

Love Your Bones!

As oestrogen declines during perimenopause and menopause, bone breakdown starts to outpace bone building — making women more vulnerable to osteopenia and osteoporosis.

It’s one of those “silent” health concerns, but the good news is: there’s lots you can do to protect your bones naturally.

Here are 3 Simple Steps to Strengthen Your Bones in Midlife:

1 - Prioritise Protein: Protein isn’t just for muscles, it’s vital for bone structure too. Aim to include some at every meal: think eggs, full-fat yoghurt, lean grass-fed meat or fish.

2 - Load-Bearing Movement: Activities like brisk walking, resistance training, or dancing help stimulate bone-building cells. Even short, regular sessions make a difference.

3 - Get Your Bone-Friendly Nutrients: Calcium, magnesium, vitamin D, and vitamin K2 all play a key role. Load up on leafy greens, seeds, tinned fish with bones, and consider supplements if needed.

Your 40s and 50s are a crucial time to invest in long-term bone health.

Small daily habits now = stronger bones later.

24/07/2025

Midlife isn’t an ending — switch that belief - it’s a powerful new beginning.

24/07/2025

Are you with me?

Midlife isn’t an ending — switch that belief - it’s a powerful new beginning.

23/07/2025

For anyone who needs this today, it's okay to pause to take a moment and reset ⬇️

✨ Your Midweek Reminder ✨

It’s not too late to reset.

Maybe your Monday was chaotic.

Maybe you’ve skipped meals, cancelled plans, or hit snooze more than once.

Maybe your to-do list feels never-ending… and your energy, not so much.

Here’s the gentle reminder:

You don’t need a new week, new month, or new moon to begin again.

You just need this moment.

Take a breath.

Drink some water.

Step outside for five minutes.

Do one small thing that nourishes you.

Your week is not “ruined.”

You are not “behind.”

You get to reset any time you choose.

And if you need a little help prioritising your health, that’s exactly why I created The Nourish + Flourish Box – to help women support their wellbeing in simple, seasonal, and genuinely enjoyable ways.

Because sometimes all it takes is one small shift to change the whole tone of your day 💛

22/07/2025

My wind-down routine wouldn't be the same without this little beauty...

Choosing Scents That Do More Than Smell Nice

When we’re selecting scents for The Nourish + Flourish Box, we don’t just go for what’s trending or what smells pretty (though trust me, they do smell beautiful). We go deeper.

That’s why I chose the beautiful ‘Unwind’ candle by Studio Bond for The Sleep Box.

Hand-poured using natural wax and essential oils, it’s more than a lovely scent. It’s a signal to your nervous system that it’s safe to slow down.

Here’s what’s inside — and why it matters:

🌿 Lavender – Calming and familiar, lavender helps quiet a racing mind and gently prepares your body for rest. It’s been used for centuries to ease tension and support sleep.

🍊 Bergamot – Light, citrusy and slightly floral, bergamot uplifts mood while lowering stress levels. It’s often used in aromatherapy to balance the emotions — especially at the end of a busy day.

🌲 Cedarwood – Earthy and grounding, cedarwood brings a sense of stillness. It’s the scent equivalent of a deep exhale — perfect for calming an overactive mind or creating a sense of safety in your space.

We chose this candle with care — to support your wind-down routine, signal a clear end to your day, or simply bring comfort to a quiet moment.

✨ Light it when you want to feel anchored.
✨ Light it before bed to ease into deeper sleep.
✨ Or light it when life feels a little too full, and you need to come back to you.

Because scent is powerful. And this one was chosen with your well-being in mind.

And we’re not stopping there…

We’re currently exploring some beautiful new scents for future boxes — and collaborating with some truly inspiring candle makers to bring you the very best in natural, nourishing aromatherapy.

We can’t wait to share what’s coming next.

21/07/2025

Confession – I’m a total self-care ju**ie, and one of the best things about The Nourish + Flourish Box is getting to test out so many gorgeous wellness products. Over time, a few have become my absolute must-have’s — the ones I come back to when I need to reset, unwind, or just take a proper pause. These five are my forever favourites, hope you love them too...

My Top 5 Hero Products

There are certain things I reach for time and time again — the quiet heroes of my daily routine. Not flashy, not complicated, just beautifully made, honest products that help me feel more grounded, more supported, more me.

These five are my absolute favourites from the Nourish + Flourish collection — and each one has earned a permanent place in my self-care toolkit.

🧈 Sweet Sleep Magnesium Butter by Sweet Bee Organics

This. Is. Magic. The scent alone is a dream — calming and gentle, like wrapping yourself in a hug. I massage it into my feet 20 minutes before bed and it melts the day away. Sweet Bee Organics always knows how to create products that feel like home. Love them.

I've even put this in 2 boxes because I love it so much, you can find it in the Menopause Box + Pregnancy Box.

💛 The Original Positive Planner

Journaling can feel like a chore — but this? This makes it feel like a ritual. I love the soft pages, the gentle prompts, the little nudges toward gratitude. Perfect for clearing the mental clutter and anchoring back into yourself.

You can find the Positive Planners in the Nourish Box, and you can customise it by choosing from the Original, Wellness or Student versions.

🌿 Golden Balance by Wunder Workshop

A turmeric latte blend like no other. This golden tonic is my go-to for winding down in the evening — warm, earthy, gently spiced. Packed with turmeric, and KSM-66 Ashwagandha, it’s a hug in a mug for your nervous system, to help you thrive in today's fast-paced world.

This organic adaptogenic blend can be found in Females Founders Box, to support cortisol regulation and hormone balance.

💊 Marine Magnesium Supplement by Together Health

Gentle, effective, and kind to the gut — I chose this because so many of us are running low on magnesium without even knowing it, and this one contains all 5 natural forms of magnesium: oxide, Hydroxide, sulfate, carbonate and chloride. It supports sleep, mood, energy... and it’s one of the most impactful supplements I recommend.

This is why I put this supplement into our signature offering - The Nourish Box.

🕯️ Balancing Soy Wax Candle (Lavender, Neroli + Geranium)

From our Menopause Box and honestly, a soul-soother for anyone. These oils are beautifully harmonising — floral but grounding. I light this when I’m working, journaling, or just want to reconnect to my centre. It smells like peace.

If you’ve ever received a Nourish + Flourish Box, chances are you’ve met one (or more) of these treasures. They’ve been chosen with care — from my heart to yours.

Because wellness doesn’t need to be complicated.

Sometimes, it’s as simple as a buttery balm, a handwritten intention, or a candle lit just for you.

Which of these would you love to try first?

Pic - Magnesium Butter (RRP £26.99)

20/07/2025

A little Sunday reflection…

Before I became a nutritionist, I had a busy corporate job. From the outside, it looked great — but underneath, I was exhausted. Burnt out. Stuck in a cycle of long hours driving round the M25, poor sleep, too much stress and very little time for myself.

When I qualified as a registered nutritional therapist, I made a big change: I moved 250 miles north to the Yorkshire Coast and started my own private clinic. It was a fresh start — and I was finally doing work that mattered to me, with the balance I needed.

Over the years, I saw so many brilliant women in clinic. Women juggling jobs, families, and never-ending to-do lists… but completely neglecting their own health.

It was nearly always the same pattern:

Either zero self-care, or an all-or-nothing approach that wasn’t sustainable.

And it had a big impact on their hormones - especially if they were in their 40s or 50s - because of the changes we go through when our menopause journey starts. The symptoms were more severe. Recovery took longer. And most of them didn’t know where to start because there's so much conflicting information out there.

That’s why I created The Nourish + Flourish Box, a carefully curated wellness box designed to support women’s health, created from everything I’ve learned over 10+ years working in the field of nutrition.

The boxes include high-quality supplements, premium self-care products, beautiful journals and planners, healthy drinks and snacks, and expert-written guides with practical advice to get you started.

This is not another pamper box — it’s a carefully curated collection of wellness essentials, chosen by a registered nutritionist to support women’s health in a real, practical way. Beautiful, yes. But also rooted in clinical insight, designed to help you feel better, not just treated.

Self-care isn’t a luxury; it’s a vital part of protecting your health.

If you’ve been putting yourself at the bottom of the list lately, this is your Sunday reminder:

You matter too.

Donna x
Registered Nutritional Therapist | Founder of The Nourish + Flourish Box

Image: Our Signature Box - Nourish MORE - with a choice of 3 journals by the Positive Planner - Original, Wellness & Student.

13/07/2025

Midlife Nutrition in Action 🧡

Here’s a little real food inspiration from my plate this morning – simple, nourishing, and packed with goodness for midlife women.

What's on the plate?

- Salmon fillet
- Scrambled eggs
- Tomatoes
- Mushrooms
- Broccoli

This colourful brunch supports key areas of my health that need extra care during all stages of menopause:

✅ Healthy Fats + Protein (salmon & eggs) – great for hormone balance, stabilising blood sugar, brain health, joint support, and muscle maintenance
✅ Choline + B vitamins (eggs) – vital for mood, memory and energy
✅ Antioxidants (tomatoes & broccoli) – help fight inflammation and support heart and skin health
✅ Fibre + Plant Compounds (broccoli & mushrooms) – support gut health, hormone balance, and detoxification
✅ Calcium & Vitamin D – important for strong bones, especially post-menopause

This is a perfect example of how nourishing your body doesn’t need to be complicated – just a few real, nutrient-dense ingredients cooked that were in the fridge. Even better as the eggs were freshly laid by our own chickens.

You may be surprised to see a salmon fillet and broccoli on my breakfast plate, but who says you can't eat them for breakfast This is the perfect fuel for a busy Sunday, my cells are going be very happy :-)

What's your favourite breakfast that may be a little unconventional? Share in the comments ⬇️

13/07/2025

SUNDAY MORNING
What’s your wellness intention for the week ahead?

There’s something about Sunday mornings that feels like a mini reset — a quiet opportunity to start fresh before the week unfolds.

Instead of jumping straight into to-do lists, what if you paused to ask yourself:

“What do I want from this week?”

✅ More energy?
✅ Better sleep?
✅ Calmer moods?
✅ Lose a couple of lbs?
✅ Time just for you?

Setting one simple wellness intention can help you move through the week with more purpose — and less overwhelm. Here's a few I suggest to my nutrition clients that can really make a difference when you commit to doing them consistently -

- Drink 2 litres of water every day
- Eat a minimum of 15g (ideally 20g) of protein at breakfast
- Eat at least 2 portions of fruit or veg with every meal/snack
- Get outside for 10 minutes as soon as you wake
- Have a 'wheat-free' week
- Put your phone away at least 90 minutes before bed
- Don't eat after 7pm
- Read a fiction book for at least 15 minutes every day

So, there's quite a few there. Just choosing one for the week would move your health forward. You'll feel the benefits and you'll want to continue.

Time to commit! Let's share: What’s your intention for the week ahead? Big or small — I’d love to hear it.

08/07/2025

3 Simple Shifts Midlife Women Can Make Today to Feel Better (Without Overhauling Everything)

It’s consistency, not intensity, that creates real change.

As a nutritional therapist who’s also navigating midlife myself, I know this stage can feel like someone’s quietly moved the goalposts on your health.

What used to work suddenly doesn’t. You’re more tired, your mood’s flatter, sleep becomes a bit elusive—and despite your best intentions, looking after yourself keeps slipping to the bottom of the list.

But here’s the good news:

You don’t need a total lifestyle overhaul to feel better.

You just need a few steady, supportive changes—done consistently, not perfectly.

Here are 3 places you can start today:

1. Add more protein—especially in the morning

So many women I work with start the day with little more than a coffee and a slice of toast, then wonder why their energy crashes mid-morning. Midlife is a time when we need more protein—not less. It supports blood sugar, mood, muscle tone and hormone health. Try eggs, Greek yoghurt, smoked salmon, tofu, or a scoop of protein powder in a smoothie. It doesn’t have to be fancy—just balanced.

2. Prioritise rest (not just sleep)

Sleep is important, but rest is different. Your nervous system needs little pauses throughout the day to recalibrate—especially if you’re juggling work, family, and a mind that never quite switches off. Take 10 minutes to slow down. Step outside. Put your phone down. Stretch. Breathe. Rest isn’t indulgent—it’s essential.

3. Let go of the all-or-nothing mindset

This one’s a biggie. I see so many women aiming for “perfect” and then feeling like they’ve failed when life gets in the way.
Health isn’t all or nothing. It’s small, kind choices repeated often.
Start with one thing—more water, fewer skipped meals, or a walk after dinner—and build from there.

I'll repeat what I said at the beginning of this post - It’s consistency, not intensity, that creates real change.

Midlife is a time of transition, yes—but also a chance to reconnect with your body, your needs, and what really supports you.

And it doesn’t need to be overwhelming.

Just take one step today.

Photo - One of the ways I take 10, usually in the morning, with a Matcha in my favourite mug (from The Menopause Box). I'll sit quiet with the dogs, the phone is out of the way and I just enjoy the peace.

01/07/2025

Have you tried the famous ‘Jennifer Aniston Salad’? 🥗

It’s been doing the rounds for a while now — and for good reason. It’s a great example of a quick, balanced meal that supports energy, blood sugar balance, and hormone health — all so important when we are juggling busy days, work, family, and everything in between.

The original recipe (which she is supposed to have eaten daily on the set of Friends) is packed with fibre, healthy fats, and plant-based protein — usually quinoa, chickpeas, cucumber, red onion, herbs, feta, and pistachios.

I love it — today I swapped quinoa for bulgar wheat and chickpeas for green lentils because that’s what I had in the cupboard - oh and beetroot, I add that to almost everything. Made a dressing with some olive oil, lemon juice, black pepper, then added chopped mint and parsley from the garden. Still ticking all the boxes: protein, fibre, and healthy fats to keep you full and support energy and mood.

Want to make it more substantial? You could easily add some cooked chicken, boiled eggs, or avocado for an extra protein and healthy fat boost — ideal for busy days, hormone support, and steady energy.

It’s a good reminder that we don’t always need complicated meals — simple, nourishing salads like this can make all the difference to how we feel.

Have you tried it?

Do you stick to the original or mix it up?

Would love to hear your version, pop it below ⬇️

01/07/2025

Absolute favourite home made salad, based on the old Jennifer Aniston classic, but with my own twist.