Second Spring Nutrition UK

Second Spring Nutrition UK Virtual nutrition and weight management counselling for peri/post menopausal women
Clare Grace, RD, MSc, PhD

A snack can be nutritious and still leave you hungry again 30 minutes later. 🍎That doesn’t mean you’ve chosen the “wrong...
23/08/2026

A snack can be nutritious and still leave you hungry again 30 minutes later. 🍎

That doesn’t mean you’ve chosen the “wrong” food. It may simply need a little more staying power.

Try pairing foods to make your snack more satisfying, for example:

🌿 Fruit + yoghurt
🌿 Oatcakes + hummus
🌿 Apple + nut butter
🌿 Yoghurt + seeds

You don’t need to avoid fruit or other foods you enjoy. It’s about understanding what helps you feel satisfied and supported between meals.

If you’re feeling unsure about what your body needs during menopause, take my free quiz for personalised, science-backed guidance → https://secondspringnutrition.co.uk/quiz-landing-page

📩 [email protected]
📞 07906 504464 (voicemail)

It’s easy to get caught up in the idea that there are good foods and bad foods. 💭But sometimes, a meal can tick all the ...
21/08/2026

It’s easy to get caught up in the idea that there are good foods and bad foods. 💭

But sometimes, a meal can tick all the “healthy” boxes and still leave you hungry an hour later.

A very light lunch might look nutritious, but if it doesn’t give you enough energy, protein or fibre, it may simply not be enough for you.

Nutrition isn’t about collecting healthy foods or following a perfect list. ❌

It’s about understanding what your body, your health and your life need.

That can look different from one woman to the next.

If you’re feeling confused about what your diet should actually look like during menopause, email me and let’s talk!

📩 [email protected]
📞 07906 504464 (voicemail)

It’s very common to hear that cutting carbohydrates is the answer to weight loss, particularly during menopause. 👀But ca...
19/08/2026

It’s very common to hear that cutting carbohydrates is the answer to weight loss, particularly during menopause. 👀

But carbohydrates aren’t inherently “fattening”.

What matters is the quality of the carbohydrate, how much you’re eating, and what the overall pattern of your diet looks like.

Wholegrain bread and pasta, potatoes, oats, beans and lentils can all be part of a healthy, balanced diet. They can also provide valuable fibre and other nutrients.

You don’t need to fear carbohydrates.

Instead, think about how you can make them work for your health, rather than feeling you have to cut them out. 🌿

Want to understand more about nutrition during menopause? Visit my website for practical, evidence-led guidance:

🌐 secondspringnutrition.co.uk

📩 [email protected]
📞 07906 504464 (voicemail)

Digestive changes are something many women notice during midlife.Hormonal changes can play a part, but they’re not alway...
16/08/2026

Digestive changes are something many women notice during midlife.

Hormonal changes can play a part, but they’re not always the whole explanation.

Sleep, stress, changes in routine, fluid intake and what you’re eating can all affect how your gut feels too.

If you’re trying to improve things, start gently:

🌿 Make sure you’re drinking enough
🌿 Gradually increase fibre rather than making a big change overnight
🌿 Include a variety of plant foods
🌿 Keep meals and routines as regular as you can

And remember, more fibre isn’t always better if you increase it too quickly.

Your gut needs time to adjust.

If bloating or constipation is persistent, painful or concerning, it’s worth speaking to your GP rather than assuming it’s simply menopause.

If you’re wondering what might be contributing to how you’re feeling, you can explore more of my resources on gut health over on my website.

🌐 https://secondspringnutrition.co.uk

📩 [email protected]
📞 07906 504464 (voicemail)

Many women find that alcohol affects them differently during perimenopause and menopause.You might notice that a drink y...
14/08/2026

Many women find that alcohol affects them differently during perimenopause and menopause.

You might notice that a drink you used to tolerate well now seems to affect your:

✨ Sleep
✨ Hot flushes or night sweats
✨ Mood
✨ Energy the next day

That doesn’t mean you have to give up alcohol completely.

It’s about becoming curious about how your body responds now.

Perhaps one glass affects your sleep more than it used to. Perhaps certain drinks seem to trigger symptoms. Or perhaps you simply enjoy alcohol less than you did before.

There’s no one-size-fits-all rule.

Instead of asking, “Am I allowed to drink?” it can be more useful to ask, “How does this make me feel?” 🌿

If you’d like to talk through your nutrition, symptoms and health during menopause, email me:

📩 [email protected]
📞 07906 504464 (voicemail)

Summer is for enjoying food with family and friends. You don’t need to spend the day restricting beforehand, choose the ...
12/08/2026

Summer is for enjoying food with family and friends. You don’t need to spend the day restricting beforehand, choose the “healthiest” option on the table, or promise yourself you’ll compensate tomorrow.

One BBQ won’t undo your progress.

And enjoying food you love doesn’t mean you’ve done anything wrong.

Try to approach it like any other meal: eat, enjoy it, notice how you feel, and carry on with your usual routine afterwards 🌿

Healthy eating has to include real life too.

If you’d like support finding a more balanced approach to nutrition during menopause, visit:

🌐 secondspringnutrition.co.uk

📩 [email protected]
📞 07906 504464 (voicemail)

Many women feel like healthy eating needs to involve:✨ Complicated recipes✨ Strict meal plans✨ Tracking every biteBut th...
02/08/2026

Many women feel like healthy eating needs to involve:

✨ Complicated recipes
✨ Strict meal plans
✨ Tracking every bite

But the most sustainable changes are often much simpler.

It’s the everyday habits that make the biggest difference:

🌿 Building balanced meals
🌿 Eating regularly
🌿 Including enough protein and fibre
🌿 Choosing foods that support your health and fit your lifestyle

You don’t need to completely overhaul your routine overnight.

You need an approach that you can actually live with.

Small, realistic changes repeated over time can help you feel more supported, energised and confident in your choices.

If you’d like to learn more about how menopause nutrition support can help, visit:

🌐 secondspringnutrition.co.uk

📩 [email protected]
📞 07906 504464 (voicemail)

You don’t need another strict diet.You don’t need to punish yourself for eating certain foods.And you don’t need to foll...
31/07/2026

You don’t need another strict diet.

You don’t need to punish yourself for eating certain foods.

And you don’t need to follow a one-size-fits-all plan that doesn’t consider your body, your lifestyle, or what you’re experiencing right now.

So many women come to me feeling frustrated because they’ve tried to “do everything right” but still feel stuck.

The first step is understanding.

Understanding what’s happening in your body.
Understanding what your nutrition needs are.
Understanding which changes will actually support your health long term 🌿

When you have clarity, you can make choices with confidence instead of feeling overwhelmed by conflicting advice.

Menopause nutrition isn’t about perfection, it’s about finding an approach that feels realistic, sustainable and right for you.

If you’d like to chat about how I can support you through your menopause nutrition journey, email me:

📩 [email protected]
📞 07906 504464 (voicemail)

Why does your energy disappear at 3pm? That afternoon slump is something many women recognise.You start the day feeling ...
29/07/2026

Why does your energy disappear at 3pm?

That afternoon slump is something many women recognise.

You start the day feeling fine, then suddenly your energy drops, concentration becomes harder, and you find yourself reaching for coffee or something quick to get you through.

Sometimes, the answer can be found earlier in the day.

Your meals may not be giving your body enough of what it needs to stay satisfied and energised.

Things that can make a difference include:

✨ Including protein at meals
✨ Adding more fibre for longer-lasting fullness
✨ Eating regularly rather than skipping meals

If your energy, hunger or cravings have changed during menopause and you’re unsure where to start, take my free quiz for personalised, science-backed guidance → https://secondspringnutrition.co.uk/quiz-landing-page

📩 [email protected]
📞 07906 504464 (voicemail)

Weight loss and fat loss aren’t the same 🤍When it comes to body changes, the number on the scales doesn’t tell the whole...
26/07/2026

Weight loss and fat loss aren’t the same 🤍

When it comes to body changes, the number on the scales doesn’t tell the whole story.

Weight loss can happen for lots of reasons, including changes in:

✨ Water
✨ Hormones
✨ Digestion
✨ Muscle

That means the scales may go down without much fat loss happening... and sometimes fat loss can be happening even when the number barely moves.

This is why progress is about more than just weight.

You might be improving your energy, supporting your metabolism, feeling stronger or building healthier habits before you see a big change on the scales 🌿

The goal isn’t simply to lose weight.

It’s to support fat loss in a way that protects your health, supports your body and feels realistic for this stage of life.

If you’d like to learn more about how menopause nutrition support can help, visit:

🌐 secondspringnutrition.co.uk

📩 [email protected]
📞 07906 504464 (voicemail)

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