Fiona Hutchison Nutrition

13/01/2026

❄️ Working with the season, not against it ❄️

January has felt a little quieter for me this year.

Not because I’m not doing anything, but because winter is naturally a time for slowing down, reflecting and restoring.

Winter is a time when we should naturally slow down. Why? Because we have less daylight, colder temperatures and longer nights which all signal to the nervous system to conserve energy rather than push forward at full pace. And yes that can mean that hormones, sleep patterns and motivation are all affected, especially in midlife and perimenopause.

We’re often encouraged to start the year at full force….set our goals, have new year resolutions, lose excess weight, get fitter, fix everything and power through, even when our bodies are asking for something gentler.

So this year I’m giving myself permission to honour the season I’m in by focusing on small, supportive changes that help to build energy and not deplete it.

So what am I doing?

❄️ Taking life at a gentler pace
❄️ Getting out in nature most often with my dog
❄️ Eating nourishing food such as warming soups and stews
❄️ Having early nights
❄️ Enjoying warming herbal teas
❄️ And most of all, not feeling guilty about it.

Signs of Spring are already on the way and we will soon be feeling like we have more energy, so don’t worry.

If January has felt slow, heavy or unmotivated for you too, you’re not alone…it’s simply our bodies natural response to this time of year.

Have you felt the same? Let me know in the comments

12/09/2025

Now that the weather is changing I'm definitely craving more warming, nourishing foods. So what better than a Friday fakeaway chicken curry!! 😊Here's a recipe for a healthy Butter Chicken curry!!

Serves 4

Ingredients:
1 tsp olive oil
4 skinless, boneless chicken
breasts, cut into cubes
1 onion, finely chopped
3 garlic cloves, minced
1 tbsp fresh ginger, grated
2 tsp garam masala
1 tsp turmeric
1 tsp paprika
1 tsp ground coriander
1/2 tsp cinnamon
680ml jar tomato passata
2 tbsp almond butter
pinch salt and pepper
bunch chopped fresh coriander

1. Heat the oil in a large frying pan and brown the chicken,
3 to 5 mins. Transfer to a plate.
2. Add the onion, garlic, ginger and spices to pan. Cook, stirring often, until the onion starts to soften, about 3 mins.
3. Return the chicken and juices to pan. Stir in the passata.
Scrape up and stir in any brown bits from the bottom of the pan.
4. Simmer until slightly thickened, about 5 mins.
5. Add almond butter, season with salt and pepper and stir well.
6. Sprinkle with coriander.
7. Serve with cauliflower rice or some green vegetables.

Give this a go and let me know what you think

12/09/2025

01/09/2025

Hello September!!

Autumn is literally round the corner and just as the seasons are shifting, our plates can too.

September is such an amazing month for eating with nature as we still get the best of late summer’s produce but autumn’s earthy grounding foods are beginning to appear 🍎🍐

So what’s in season this month?

🍁Apples & pears - rich in fibre, great for gut health and detoxing those hormones

🍁Blackberries & plums- bursting with antioxidants to support immunity

🍁Root vegetables such as carrots, beetroot, parsnips etc - packed with beta carotene for skin and eye health

🍁 Pumpkin and squashes - comforting nutrient dense and a great source of vitamin C

🍁Greens like kale and spinach - packed full of iron, magnesium and folate to help support energy

So why eat seasonally? 🍂

Seasonal foods are fresher, often more nutrient dense and naturally align with what our bodies need at the time of year. Summer provides foods which are lighter and more hydrating, while autumnal foods are more grounding and immune supporting.

This month is the perfect time to try making stewed apple, blackberry crumbles, roasted squash soups or simply enjoy apples and pears straight from the tree 🌳

Eating seasonally is such a simple way to connect with nature and nourish yourself 🥰

🌈 I’m

17/08/2025

When people think of Vitamin D they probably think about bone health and maybe even immune health, but vitamin D does so much more.....

🌞 it helps relieve pain
🌞 it helps regulate hormones
🌞 it stenthens bones
🌞 it improves the immune system
🌞 it enhances nutrient absorption
🌞 it helps regulate the sleep/wake cycle
🌞 it regulates your circadian rhythm
🌞 it supports wound healing
🌞 it helps fight depression

We can only make vitamin D by exposing our skin to the sun so it's important that you get out in the sunlight but make sure you do it safely.

D living

24/07/2025

Today is and if you’re in perimenopause or menopause, this is your sign to press pause and ask “How am I really doing?” 🤔

Midlife brings huge hormonal shifts and chronic stress can make every symptom feel more intense. As a nutritional therapist who specialises in female hormones, I see this all the time.

✨But the good news? You can nourish your stress hormones with the right food, daily rhythms and restorative practices.

Save this post as your midlife self-care checklist 💚 Your future self will thank you ☺️

11/07/2025

Well I think we can safely say that summer has well and truly arrived! But are you struggling to stay cool in this heat? 😰 It’s not just your skin that feels it - your hormones are sweating too!

Here are my top tips to help you beat the heat and keep your hormones happy:

💦 Keep hydrated - swap sugary drinks for electrolyte rich options like coconut water, cucumber/mint infused water or herbal teas like hibiscus (great for oestrogen balance!). Dehydration stresses your adrenal glands and they are key for hormone balance!

🍉 Eat water rich foods- Think watermelon, berries, cucumber, tomatoes, courgette and plenty of leafy greens. These cool your body and support liver detoxification (vital for hormone clearance).

🧂 Don’t ditch salt completely - You lose minerals when you sweat! Add a pinch of good quality sea or pink Himalayan salt to support adrenal function and fluid balance.

🍦 Balance blood sugar (yes even in ice cream season) - Pair fruit with protein or healthy fats (like berries and a handful of almonds) to avoid cortisol and insulin spikes.

🐟 Eat light, not less - Warm weather can suppress appetite but skipping meals = hormonal chaos. Prioritise easy to digest, hormone friendly meals like grilled fish, quinoa salads or hormone balancing smoothies.

💤 Cooling foods = better sleep - Try a magnesium rich evening snack (like banana + tahini) to help lower your core temperature and support melatonin production.

Your hormones love consistency - so even when life gets sweaty 🥵 a little planning goes a long way.

🤔 Which tip are you trying first? Or do you have a favourite summer hormone friendly recipe? Drop it below👇

10/07/2025

🍅 Tomato Gazpacho 🍅

What soup for lunch in this weather 🥵
Yes absolutely! This is the perfect lunch for staying cool, although it can be heated up too for those cooler days.

It is also super speedy to make taking only about 5 mins, so perfect for those days when you’ve not got much time.

It’s also packed full of antioxidants such as lycopene, vitamin C and E as well as protein and healthy fats to keep your blood sugar levels stable and your hormones balanced.

Serves 2

🌱 1 tbsp olive oil
🌱 4 spring onions, finely chopped
🌱 2 garlic cloves
🌱 1 tbsp ginger, freshly grated
🌱 1 tsp cumin
🌱 1 tsp smoked paprika
🌱 2 tbsp almond butter
🌱 400g tin chopped tomatoes
🌱 400g tin coconut milk
🌱 2 tbsp tomato purée
🌱 Salt and pepper
🌱 fresh herbs and seeds to serve

Simply place all the ingredients into a blender with a big pinch of salt and pepper and blend until smooth. Serve cold in bowls topped with fresh herbs (basil and coriander are delicious) and seeds (pumpkin/sesame/flax).

Enjoy ☺️ 🍅

12/03/2025

🌿What's for Breakfast?🌿

Many of my client's struggle with breakfast ideas so I thought I'd share this easy recipe with you as a suggestion.

These muffins are easy to do and packed with protein - keeping your blood sugar levels balanced and fuller for longer. They also make a tasty snack or light lunch and kids generally love them too! Win win 🙌

Ingredients:
Coconut oil for greasing the tin/cases
12 large free-range eggs

Seasonings – this is individual and feel free to experiment but at a minimum you will require:
1 tsp salt
1 tsp ground pepper
1 tsp turmeric

2-3 fillings – vegetarian or meat/fish as you choose. e.g.:
225g diced onion
225g spinach
225g diced mushrooms
1 chilli, chopped (optional)
1 bell pepper, diced
2 slices of smoked salmon/mackerel/turkey breast/chicken breast etc., sliced

Method:
1. Preheat your oven to 180°C.

2. Use the coconut oil to grease your muffin tin or the cases. Melt the coconut oil first if you find this easier but I normally find using my hands melts it enough to spread.

3. Mix together your fillings in a bowl and then evenly divide between the twelve muffin cases.

4. In a jug, beat the eggs, add the seasonings and mix well.

5. Pour the egg mixture into the cases that you filled in step 3.

6. Cook for 18-20 mins checking that when a fork is pricked into the centre of the muffin it comes out clean.

7. Enjoy warm or once cooled store in an airtight container in the fridge.

Give these a go and let me know what you think 😊

10/03/2025

Wow thank you for this amazing testimonial 🎉🥰

It was a pleasure to work with the ladies that took part and what amazing results they achieved. Many of the employees on the programme were struggling with symptoms such as fatigue, brain fog, mood swings, poor sleep and more which affected their wellbeing and productivity.

I worked with them over 6 weeks and many of these employees achieved over 65-70% reduction in symptoms 👏 Some of these women were thinking of leaving their jobs due to menopause symptoms and I was delighted to hear that they decided to stay. Another lady also recently told me that she had gone for a promotion and was successful, something that she wouldn’t have considered before the programme. Well done ladies 🎉🥳🥳

If you’d like to find out more then please DM me for more information

03/03/2025

🌸 Today marks the start of Endometriosis Awareness Week 🌸

This is something that I have personal experience with, as I was diagnosed with stage 3 endometriosis whilst trying to conceive back in 2008.

Did you know that 1 in 10 females have endometriosis yet it often takes years to get diagnosed! 😩

So what is endometriosis? 🧐

Endometriosisis is know as an oestrogen dominant condition - either there is too much oestrogen to progesterone or you’re not making enough progesterone to balance the oestrogen.

It’s a chronic condition where cells similar to the lining of the uterus grow outside of it - for example on the ovaries, fallopian tubes, bowel, bladder and often other organs. These cells grow and change in response to hormones causing inflammation, pain and scarring.

Symptoms can include:

✨ Severe period pain
✨ Heavy or irregular periods
✨ Pelvic pain
✨ Painful bowel movements or pain during urination
✨ Pain during or after s*x
✨ Fatigue and brain fog
✨ Bloating (aka endo belly)
✨ Problems with fertility

Whilst there is no cure for endometriosis, nutrition and lifestyle can play a HUGE role in helping to manage symptoms 🍏🥑

🥦 Try implementing an anti inflammatory diet - think colourful veggies, berries, turmeric, oily fish, gluten and dairy free to help calm inflammation
🍰 Avoid sugar and refined carbohydrates and increase protein and healthy fats to balance blood sugar and therefore insulin which will help to reduce oestrogen and inflammation.
🥦 Include plenty to cruciferous veg (broccoli, kale, cabbage, rocket, cauliflower) to help your liver detox excess oestrogen
🍷 Avoid alcohol which can increase excess oestrogen
💕 Gut health matters - A happy gut = less inflammation so increase fibre as well as pre and probiotics (kimchi, kombucha, sauerkraut, kefir)
☠️ Consider your exposure to environmental toxins (endocrine disrupting chemicals) which can massively disrupt our hormonal balance, worsening symptoms
🧘‍♀️Prioritise stress management to help keep cortisol balanced as high cortisol can disrupt hormones

If you would like to find out more get in touch.

27/02/2025

✨Dinner inspiration for you✨

Bolognaise stuffed peppers 🫑

These are really quick and simple to make and are a good way of using up any leftover bolognaise sauce

They are also pack with protein, 🥩 rich in antioxidants such as vitamin C 🌶️ and are a great way of getting loads of veggies in 🥒🌱

Simply cut the peppers in half, drizzle with a little olive oil and roast them in the oven for around 20 mins or until slightly soft

Remove from the oven and fill the peppers with the bolognaise, top with a little feta cheese (optional) and return to the oven for around 15 mins

I served these with cauliflower rice which is one of our cruciferous vegetables and can help with the detoxification of hormones. It’s also another way of getting veggies in 🙌

Give it a try 😊

🌈