Empowering Women through Nutrition Counseling
Women’s Health
At Nourish to Flourish, we help support women’s health. As a team of women, we understand the wide array of health issues women battle every day. We also recognize some are more difficult to manage than others. That’s why we are here to help you navigate women’s health challenges with peace of mind, confidence and personalized care and strategies.

What is PCOS?
According to the Centers for Disease Control and Prevention, polycystic ovary syndrome (PCOS) affects as many as 5 million women. It is a hormonal imbalance that happens when a woman has too much of the hormone androgen and eventually causes cysts to develop on the ovaries. As a result, they may have missed or irregular periods and difficulty with fertility. Additionally, it can increase the risk of other health issues, as most often people with PCOS are insulin resistant. This happens when a person’s body produces insulin—a crucial hormone for regulating blood sugar—but cannot utilize it effectively. This resistance raises the likelihood of developing type 2 diabetes. At Nourish to Flourish, we will help you manage your blood sugar levels through personalized, comprehensive nutrition counseling and therapy.
Signs of PCOS
Women are typically diagnosed with PCOS during the childbearing years in their 20s or 30s when they are trying to conceive. Although the exact causes are unknown, many factors may play a part in PCOS, such as genetics, hormonal imbalance and obesity. Here are a few of the signs of it:
How We Help Treat Women’s Health Like PCOS
One of the main ways we treat PCOS is by helping you make important lifestyle changes. Developing a plan that allows you to eat nutritious foods, can help you lose weight and manage your insulin levels. At Nourish to Flourish, we prioritize personalized plans and take a patient-centered approach, recognizing that every person is unique. We will listen to your concerns, perform a full assessment and offer guidance to help improve your health.
It is important to note that no one singular food can solve all your PCOS symptoms. Our goal is to simply eliminate any foods that may cause inflammation or a flare up. We aim to achieve stable blood sugar levels and avoid drastic drops and spikes. As a result, this will also decrease the likelihood of your chances for developing more serious disease such as cardiovascular problems.
Infertility Nutritional Guidance
According to the World Health Organization, 1 in 6 women worldwide struggle with infertility. At Nourish to Flourish, we understand that trying to conceive is an exciting time, but it can also be filled with nerves or frustration for those who have longed to start their family. Our goal is to use intuitive eating and delicate nutrition counseling to nourish your body for fertility. In fact, a recent study found a positive relationship between diet and fertility. With our 1:1 women’s health counseling services, we provide fertility friendly nutrition counseling that is unique to you and your journey. We utilize a collaborative approach, working with you to provide nutritional recommendations that make sense. Through our expert guidance, we deliver appropriate steps to support your nutritional needs without compromising what foods sound good to you and your body.
Stages of Womanhood
Whatever stage you are at in your life, Nourish to Flourish is here to help with nutritional care and guidance. Whether you are trying to conceive, are currently pregnant, recently gave birth, are getting ready to transition to menopause or going through menopause, your nutritional choices are extremely important. Our team aims to deliver comprehensive, personalized nutritional counseling to meet your body’s specific needs.
Prenatal
Making conscious nutritional choices during pregnancy is one of the most important things you can do for your baby. You’ve probably heard the phrase “eating for two.” But at Nourish to Flourish, we strive to teach our clients that it is important to eat well, not just eat more. Our team will expertly guide you through a variety of whole food options that are good for both you and your baby such as fruits, vegetables, whole grains and healthy fats with omega-3 fatty acids, which are crucial for your baby’s brain and eye development. Furthermore, several studies show that when a mother follows healthy eating patterns, it leads to less pregnancy complications and better child health outcomes. Overall, the goal of your prenatal journey is to make sure your baby is getting the adequate nutrients it needs to thrive and develop.
Perinatal
Perinatal refers to the time that you become pregnant and up to one year after giving birth. Just as you should at every point of your life, eating well-balanced meals supports not only your health, but also your baby’s. It’s key that you consume an array of whole food options and nutrient dense meals that are rich in folate, iron, calcium and Vitamin D. Not only is Vitamin D vital for bone health, but it is also critical for glucose regulation, immune function and helps with uterine contractions during labor. At Nourish to Flourish, we will do a full nutritional assessment to determine what areas you may need to supplement. We will also go over things to avoid like too much caffeine, fish that are high in mercury, highly processed foods and sugar.
Perimenopause
Perimenopause is the phase where your body prepares for menopause and your ovaries gradually stop producing. This is also referred to as the end of your reproductive years and is a natural process that comes with both physical and emotional changes. There is no set timeline for when you begin perimenopause—you may notice symptoms like menstrual irregularity sometime in your 40s, while some women notice varying signs as early as their mid-30s. The first sign is usually irregular periods. It may also include hot flashes, night sweats, reduced libido, mood swings, vaginal dryness or insomnia. Perimenopause is also an excellent time to take a proactive approach in your health as studies show there is an increased risk of developing cardiovascular diseases, diabetes and osteoporosis during menopause. During this period, Nourish to Flourish will happily help you navigate better nutritional and lifestyle choices to improve your health.
Menopause
After you’ve gone 12 consecutive months without having a period, you’ve officially hit menopause. Many may associate menopause with uncomfortable symptoms and the likelihood of developing certain diseases. However, Nourish to Flourish is here to help coach you in eating the right foods to reduce your symptoms and navigate this transition in your life with ease. During menopause, your levels of estrogen decline, which in turn can impact your metabolism, weaken bone density, affect your cholesterol levels and ability to easily digest carbohydrates. The good news is certain foods can help. You can consume dairy products like milk, yogurt and cheese, which are great sources for bone health. In fact, a study from the The American Journal of Clinical Nutrition showed that women who ate more dairy foods had higher bone density than those who did not. Our team will also educate you on the right foods to eat to relieve symptoms, such as hot flashes and sleep issues.
Nourishing You and Your Baby with Prenatal nutrition
Proper nutrition during pregnancy is essential for both maternal health and the baby’s development. At Nourish to Flourish, we provide personalized prenatal nutrition plans to help you meet the increased demands of pregnancy. Our expert dietitians offer guidance on managing common pregnancy challenges like nausea, fatigue, and gestational diabetes while ensuring you get the nutrients needed for a healthy pregnancy. We empower you with practical, sustainable strategies to nourish yourself and support your baby’s growth every step of the way.
Start Your Journey Toward Better Women’s Health
Navigating the challenges of womanhood doesn’t have to be lonely and challenging. At Nourish to Flourish, we are here for you to provide nutrition counseling and therapy that enhance your lifestyle and support your health. Whether you have PCOS or are dealing with infertility, our team in Richmond, VA looks forward to helping you manage your condition or work toward a healthy, successful pregnancy. Contact us today at (804) 592-0095 or fill out our online form to begin your journey.