Nicole Bendayan Nutrition

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Nicole Bendayan Nutrition Work with me to optimize your health through phase syncing your nutrition & lifestyle.

Overcome the havoc caused by your cycle and turn it into a propeller for success by balancing hormones, connecting to your body and getting synced!

10/21/2026

Nobody sat me down and explained menopause. Chances are nobody sat you down either.

It's something every woman will go through, and we still treat it like a punchline or a secret. Half the women I talk to find out what's happening to their bodies while it's already happening.

That needs to change, and it starts with actually saying the word out loud.

That's why I partnered with Genestra Brands Canada on their Menopause Unfiltered campaign. Real conversations, real women, no whispering.

Your turn. What's the first word that comes to mind when you hear "menopause"? Be unfiltered. Then send this to someone you should be having this conversation with.

10/16/2026

Okay but can a seed butter actually do anything for grey hair? šŸ–¤

Black sesame is said to help with premature greying, and the reason why is actually pretty interesting.

Premature greying has been linked to low levels of nutrients like copper, iron, zinc and B12. In one study, people who went grey early had lower iron and copper than people who didnā€™t, and the more grey hair they had, the lower their levels tended to be. šŸ˜…

If your greys are genetic, this probably wonā€™t do much. Your genes are running that show.

Regardless, itā€™s still a really easy way to get more copper, zinc and iron in, and most of us could use that anyways. Especially if youā€™ve been stressed, since chronic stress can drain your zinc.

āœØQuick tip so you actually absorb the iron: eat it with something high in vitamin C. Berries, kiwi or orange slices all work.

Also, I should have added a pinch of salt at the end. It makes such a difference to the flavour, so donā€™t skip it when you make yours.

And no, Iā€™m not just eating a scoop of this every day. Iā€™ll be turning it into recipes so it actually fits into real meals, so stay tuned for those.šŸ˜Š

Check the comments for the recipe card!

P.S. One thing seeds canā€™t give you is B12, which is one of the biggest nutrients linked to early greying. If youā€™re going grey young, ask your doctor to check your B12 and ferritin.

07/27/2026

Itā€™s time women understand and have control over their fertility!

The Symptothermal Method of Fertility Awareness is the most reliable method for tracking your cycle and having control over your fertility.

It allows you to:
šŸ’« Avoid pregnancy naturally with 99.6% effectiveness (other methods are as little as 75% effective)
šŸ’«Increase your chances of conception
šŸ’«Offers deep insight into your hormonal and overall health (because your cycle is your 5th vital sign!)

This method doesnā€™t use guesswork to determine your fertility, it uses the in-the-moment signs your body gives you.

With this method you track your:
āœØCervical Mucus
āœØBasal Body Temperature
āœØCervical Position
āœØLH testing

07/26/2026

Some things are just too bizarre to make up.

Whatā€™s a rare or odd medical condition that you know of?

07/25/2026

Behind the miracle of life lies a haunting history revealing the brutal reality of the symphysiotomy.

A proceedure once designed to save lives was tainted by ideologies that left countless women with unbelieveable scars.


07/24/2026

Do you experience these signs of a healthy period?

Or is your cycle trying to tell you that something is up and it needs help?

07/23/2026

How old were you when you learned about the phases of your cycle? šŸ¤”

Every woman should know how their cycle works, because your cycle is not just something that happens every month.

It is an incredible process that is not only critical for your overall health, but provides many insights into it.

07/22/2026

Your luteal phase is the last phase in your cycle and progesterone is the dominant hormone.

Focusing your nutrition with ingredients that support what is going on during this phase can help reduce PMS symptoms like mood swings, irritability, bloating, cramps, etc.

This one pan luteal phase pasta is perfect when you are moving a bit slower and canā€™t be bothered with a ton of clean up, but you still want to support your cycle.

Not to mention itā€™s delicious, filling, hearty & will impress anyone in your household šŸ¤¤

Eating for your cycle doesnā€™t have to be rocket science, especially when you know exactly which ingredients to focus on during each phase.

My Phase Synced Food Guide Poster can take all the guess work out of it so you can focus on nourishing your body.

Comment āœØGUIDEāœØand Iā€™ll send you the šŸ”—

07/21/2026

These did not make it into the fridge šŸ˜…

07/21/2026

The perfect popcorn every timešŸæ What's your favourite popcorn topping?

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Yorkville, ON

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