HelloMenopause

HelloMenopause Hello Menopause | A Nutritionist’s Healthy Recipes For Midlife Women Welcome!

I’m Jen Casey, mom of 2 adult kids, and certified Holistic Nutritional Practitioner specializing in healthy recipes to support women through their menopause journey.

11/24/2025

Have you been googling “healthy holiday cookies”? I transformed a Snowball Cookies recipe into a healthier version that is grain-free, gluten-free, egg-free, and naturally sweetened. You HAVE to try this if you’re making some healthier choices this holiday season.

Comment SNOWBALL for the recipe ☃️

11/23/2025

Slow Sundays are perfect for a Bolognese sauce that you can serve on rigatoni (the men in my house request it), zucchini noodles, zucchini boats, lasagna bell peppers, or baked spaghetti squash.

If it even lasts that long 😂

11/23/2025

Don’t eat less, eat strategically.

🧠These are some of the power ingredients you’ll see on your custom wellness plan when you check off menopause symptoms like “mood swings”, “brain fog”, or “depression” on the Meno Edit:

✅Phytoestrogens
✅Omega 3s
✅Lean protein

# foodismedicine

11/21/2025

Have you done your Meno Edit yet? Little shifts in what and how you eat are going to make symptoms feel so much LESS intense.

Flax jam with ricotta on toast is one of my morning comfort foods.

🙋🏻‍♀️Are you needing a Meno Edit?

11/19/2025

Sometimes your digestion is happier when you keep your ingredients to just a handful of fresh ones and don’t over complicate things 🤷🏻‍♀️

🇮🇹One Pot Mediterranean Pasta:

In a deep pan with a lid, sautee 1 minced garlic clove in a bit of olive oil for a minute.

Add in:

1 cup cherry tomatoes
A handful of black olives
Dry pasta for 2
2 cups water or broth
Cover with the lid and boil for 5 mins

Stir in 1 cup pecorino or Parmesan
Red pepper flakes
Black pepper
Lemon zest

And serve while hot. Buon appetito!

11/19/2025

With all the things this Lemon Loaf is free from, I’m surprised there was anything left 🤣
You have to try it if you love a healthy snack. This one wakes up your taste buds.

Comment LEMON LOAF for the recipe link

11/19/2025

Anyone else grow up eating Shepherd’s Pie? I’ve been making this elevated version with sweet potatoes as the star for better skin, gut, heart, and hormones 😉 for years but eating this way matters more now than ever.

Comment FEEL GOOD FOOD for the recipe link.

11/17/2025

🍪What if there was a breakfast cookie that checked the boxes for everything a woman needs to support menopause?

✅Phytoestrogens
✅Protein
✅Omega 3s
✅Fibre

This “Breakfast Power Cookies” recipe is on page 10 of the downloadable Meno Meno recipe ebook. I popped the link in my bio.

.ca

11/17/2025

If you’re in your 40’s, start NOW.
If you’re in your 50’s and you’re feeling the symptoms of menopause, rethink your diet.
ca

11/15/2025

❤️Menopause and heart health—it’s a thing we all need to be thinking about. Have you noticed any changes in cholesterol and where your body is storing fat? Either way, what you eat matters and now is the time to start cooking for prevention.

I know your heart will love this soup as much as your taste buds. Menopause brings some extra concerns for heart health so start cooking strategically for it now :)

Comment HEART and I’ll DM you the recipe.

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Our Story

Jen Casey is a mother of 2, a Holistic Nutritionist, a business owner, and a BCRPA Certified Fitness Instructor.

Jen lives in the Vancouver Lower Mainland with her 2 teenage kiddos. She has always had a passion for alternative wellness practices and non-toxic home and body. After the birth of her first baby in 2001, Jen developed her own line of natural baby care products, Dimpleskins Naturals, when she felt that nothing on the market was natural enough for her family. In the past, Jen has worked as a Green Coach with the David Suzuki Foundation, teaching families how to better 'green' their home and life, and still runs classes in Vancouver on ways to reduce chemicals from every day products for a healthier home.

Today, Jen works as a Holistic Nutritionist with her company, Next Bite Nutrition Coaching. She focuses her practice on whole body wellness, incorporating diet, movement, sleep habits and stress management as part of her customized wellness plans. Her services include meal planning, fitness recommendations, diet and lifestyle interventions through the ages. She also offers lunch n’ learn program for Vancouver businesses, workshops for teen girls and DIY natural skin care workshops.