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Fiona Hutchison Nutrition, Warrington (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 😊

🌈

14/02/2025

🌱 Hi there, I’m Fiona. I’ve had a few new followers recently, so allow me to introduce myself….

I’m a registered nutritional therapist with a passion for supporting women’s health, especially around PMS, problem periods, endometriosis, PCOS and all things menopause 💪

I’ve been there….and I’m now feeling better than ever - so if you’re struggling, I’m here to help you feel your best too!

✨ Here’s a little about me:

🌈 I’m 52 yo and I’ve lived the journey: stage 3 endometriosis, excruciating periods (thanks endo), ovarian cysts, infertility, several rounds of IVF (but I now have a gorgeous teenage daughter 🥰) and I’m now navigating the menopause (naturally) yes ladies it is possible. Yup, I’ve been there and worn the T-shirt 😅

⚖️ I’m all about balance - from helping to manage your health to walking my sassy cockapoo Pixie 🐾, cooking up delicious meals (without spending hours in the kitchen - I have a busy life too), enjoying wine, coffee, chocolate (everything in moderation) mum taxiing 🚕 and squeezing in tennis whenever I can 🎾

💪 My mission is simple: to help you feel empowered, excited to take control of your health and feel better than ever!

💬 Ready to start feeling better? Drop a comment, DM me, or just get in touch to learn more. There’s always hope, and I’d love to help you on your journey! 🌟

29/01/2025

Do you need more magnesium? 🤔

Magnesium is personally my favourite mineral and one that I take myself as it has made a huge difference to my sleep, anxiety and general wellbeing. It is also one that I recommend to almost all of my clients?

So why is it so great?

Because it is involved with over 300 biochemical processes in the body and if we are stressed, drinking lots of caffeine and alcohol or excessively exercising, we burn through our magnesium at an alarming rate!

Even though we can get magnesium in foods such as green leafy vegetables, nuts and seeds, dark chocolate, beans etc I feel that we’re not getting the amounts that we need because:

🌱our soils have become depleted in magnesium
🌱our food is more processed
🌱if our digestion isn’t great it’s unlikely we’re absorbing it
🌱certain foods that contain phytates (think beans, rice for example) or tannins (black tea) block its absorption…..and the list goes on

So what are the common symptoms that may indicate that your magnesium levels are low:

🌱fatigue as magnesium is vital for energy production
🌱muscle twitches or spasms
🌱problems sleeping
🌱anxiety
🌱headaches/migraines
🌱high blood pressure to name a few

If this sounds familiar you may benefit from supplementing, however always consult a healthcare professional before starting any supplements.

Have you tried magnesium and noticed any benefits?🛀🧘😴

17/01/2025

How are your stress levels? 😩

This week I was given the opportunity to talk to nearly 200 employees on the impact that nutrition and lifestyle medicine can have on stress.

Did you know that stress is a major driver and sometimes a trigger of many chronic conditions including hormonal imbalances?

More importantly do you know what causes stress? 🤔

We all know that stress can be caused by life events such as relationship problems, bereavement, work and money worries, but did you know that our stress response can be triggered by long to do lists, working long hours, busy commutes to work, getting the kids to school and generally spinning lots of plates and not having enough time in the day to slow down? 😳

And when we feel like this we often reach for the foods that don’t nourish us such as sugar, caffeine, alcohol and processed foods which can further exacerbate the problem?

So I’d therefore like you to think about how stressed you really are and what you can change to reduce your stress.

Here are some suggestions.

🌱Nourishing yourself with good food such as protein, healthy fats, complex carbs and be aware of how much sugar, caffeine, alcohol and processed foods you are consuming.

🌱Start to build in some ‘me time’ everyday and don’t feel guilty about it. Remember no one can pour from an empty cup!

🌱Get out in nature as research shows that this can help to reduce stress.

🌱Prioritise sleep and aim to get to bed around 10pm to experience the benefits.

🌱Basically do whatever you find relaxing whether that is reading, meditating, breath work or whatever works for you. 🧘🛀

Your body and mind will thank you for it. 😊

Have a great ‘relaxing’ weekend 😌.

Fiona Hutchison Nutrition

01/09/2025

17/08/2025

24/07/2025

11/07/2025

10/07/2025

12/03/2025

10/03/2025

03/03/2025

27/02/2025

14/02/2025

29/01/2025

17/01/2025

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