Colette Duffy Nutrition

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Colette Duffy Nutrition

Nutritional Therapist & Education Professional. Hormonal & Menstrual Health Specialist

Registered Nutritional therapist mNTOI/ANP
Over 15 years classroom experience as a Home Economics teacher
Reiki & Secheim Master therapist
P.T. & Fitness Instructor

10/06/2026

12 ways to improve iron absorption... this isn't just for anyone struggling with low iron, anaemic, or fighting heavy cycles, there's something in here for everyone 🫶🏻

Taking iron supplements without addressing the root cause is like pouring water into a bucket with a hole in the bottom!
You can keep pouring more in, but if you don't fix the leak, the problem remains.

Small changes like adding vitamin C to meals, spacing out tea and coffee, supporting digestion, and improving gut health can make a meaningful difference to iron status.

Remember: persistent low iron should always be investigated to identify the underlying cause rather than simply relying on supplements - check out my previous post if you haven't already saved it!

✨ Save this post for future reference.
✨ Share it with someone who struggles with low iron.
✨ Follow for evidence-informed nutrition tips.

Need support? Pop me a dm or follow the link in my bio to find out how we can work together 🌸

02/06/2026

MANGO COCONUT MELT 🥭🥥

A creamy, refreshing frozen treat that tastes indulgent but is made from simple, whole-food ingredients.

Made with just 3 ingredients:
✨ 200g Frozen mango
✨ 150g Desiccated coconut
✨ 150g Greek yoghurt

I also added a splash of coconut water for extra electrolytes, then topped it with 70% dark chocolate and a sprinkle of nuts and seeds for crunch.

Why I love it:

✔️ Naturally sweetened by mango
✔️ Contains fibre from coconut, nuts and seeds
✔️ Rich in magnesium-containing ingredients like dark chocolate and seeds
✔️ Greek yoghurt is lower in lactose than traditional ice cream, making it a great option for some people with lactose intolerance
✔️ A healthier frozen treat for the kids

The fibre, magnesium and nourishing fats in this recipe provide nutrients that support overall wellbeing and play a role in hormone health, while still satisfying a sweet craving.

No complicated ingredients. No need for an ice cream maker. Just blend, freeze and enjoy, and if you're not a fan of mango swap out with berries or your fruit of choice ☀️

Save this recipe for your next sweet craving 🥭🥥🍨

29/05/2026

Most women were taught how to hide their cycle… not understand it 👀🩸

🌸Your discharge changes for a reason.
🌸Stress can delay ovulation.
🌸You’re not fertile every day of the month.
🌸And yes, you can get pregnant during a bleed.

Your cycle isn’t random. It’s information.
The more you understand your hormones, the more empowered you become in your health, fertility, energy, mood & wellbeing ✨

Which fact surprised you most? 🩷

14/05/2026

...a 'myth' we openly discussed during a workshop with a group of first and second year students last week.

And the second it was said, you could feel the room change...
Some girls nodded.
Some looked down.
Some suddenly got very quiet, but equally just as attentive and curious!

But what I loved most was that these young women felt comfortable enough to say it out loud🫶🏻🌸

We ended up having such an honest conversation about where this belief comes from and why so many girls still feel uncomfortable playing sport during their period, and why so many end up dropping out of sport or activities they have always loved!

We talked about the reality too, that for some girls, painful or difficult periods do affect their ability to train, play, or even enjoy sport. And that’s important to acknowledge, but not something they should sit silently with, and be reminded that there is support available to them.

These conversations really do matter... (and they come up during my mum & daughter retreat days too... I'm always in awe of the questions these little women ask🥰)

In Ireland:
⚽1 in 2 girls drop out of sport by the age of 13
🏃🏻‍♀️only 7% of girls aged 14–15 meet recommended physical activity levels, and
🌸Sport Ireland has identified menstruation as a real barrier to girls staying involved in sport...

The more I do this work in schools, the more I realise girls don’t need more shame or silence around periods. They need spaces where they can ask questions, say the thing they think might sound “stupid”, and realise they’re not the only one thinking it ❤️

With schools wrapping up for the academic year, don't forget to book your Menstrual Support workshop for the new year - we don't leave any stone unturned during these incredibly powerful workshops.

support

06/05/2026

Yesterday’s workshop at Curragh Community College started with me (slightly) lost in the army barracks before 9am… but once I found my way, it was exactly where I needed to be🌸

Because the building never matters as much as what happens inside it...
🌸The conversations.
🌸The curiosity.
🌸The questions.
🌸The honesty.
🌸The empowerment.

These young women showed up fully... open, engaged, and ready to learn about their bodies in a way that actually makes sense to them.

Over the past year (and beyond), I’ve had so many conversations about menstrual education. Some people see the value instantly… others see it as a “problem”, something that might lead to missed school days, skipped PE (I'll come back to this one as it deserves a post on its own), or being used as an excuse to get out of school activities (just because it has been spoken about and students are more informed🫠)

But here’s the truth:
Menstrual education isn’t a risk.
It’s not an “extra.”
It’s not a luxury.

It’s a BASIC need🤷🏼‍♀️

And the more we normalise it, the more supported, informed, and confident students become... not less.

If you’re a teacher, primary or post-primary, and you’ve been thinking about bringing real, practical menstrual education onto your school calendar next year, now is the time to reach out.

Also, I couldn't not let this beautiful girl not have a place on the grid - Ena got in on the cyclical wisdom too (every school needs an Ena!!). Thank you to Miss Concannon and all the wonderful staff and students for being so welcoming yesterday.

Swipe for a surprise 🐶😍👉🏻

04/05/2026

Another few beautiful reviews landed in my inbox over the weekend🥰🤍✨

It means the world to hear how these Mum & Daughter Blossom days are landing… not just on the day itself, but in the days and weeks that follow. There’s something so special about creating a space where both mums and daughters feel seen, supported, and gently held through such an important time 🌸

So, with that in mind, here’s your little save the date reminder…

September retreat options:
✨ 12th September 2026
✨ 26th September 2026
📍 Co. Louth

I may run one or both... for now I’m keeping it open & we'll confirm in August🤍

If you’ve been thinking about joining us, or know someone who might love this experience, this is your gentle nudge. More details and booking will follow closer to the time, but you can always reach out or pop your name on the list in the meantime 💌

Colette🥰🌸

27/04/2026

A lovely review to wake up to this morning ✨

It’s always so special to feel the ripples of a retreat still moving over a week later. My Mum & Daughter Blossom days hold such a gentle kind of magic, creating space for girls (8–12) to feel supported as they move through puberty and menarche, while also holding mums in their own experience of this threshold. Because (a gentle reminder) it’s not just a big moment for them… it’s a big moment for you too 🤍

I’ll be pressing pause on retreats until September, taking some time to reflect, dream, and plan what’s next... including new dates and exploring new locations🤞🏻

If you’re a parent and feel called to have one of these beautiful retreats come to your community, anywhere in the country, I would absolutely love to hear from you. There’s something so powerful about bringing women and girls together in this way.

And a little reminder that Blossom is also available within primary and post-primary schools. Now is the time to get in touch and book you 2026/2027 workshops and talks🌸

There is so much more to come… but for now, I'm just feeling really grateful for the work, the women, and these shared moments.

Thank you 🥰🌸

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http://coletteduffynutrition.com/

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