This period-friendly recipe contains ingredients that can help reduce pain, relieve PMS symptoms and aid digestion to reduce bloating. – Read more about how certain ingredients can help you throughout your cycle here.

Cook along with Sophie on Instagram or find the recipe below!

Period-Friendly Recipe: Sweet Potato and Sesame Falafels, Quinoa Tabbouleh Salad and Pitta Chips

Benefits of this dish for menstruation

Sweet potato and quinoa are high fibre carbs to help aid digestion. A healthy gut leads to happier hormones! Quinoa also has zinc which reduces pain. Turmeric is an anti-inflammatory to aid bloating and vitamin B12 is in the yogurt which can help with any pain or nausea that might be experienced

Cook and prep time: 50 mins

Falafels:
2 sweet potatoes, cut into chunks
1 tsp paprika
1 tsp vegetable oil
450g chickpeas, drained and rinsed
2 tsp ground cumin
1 tsp turmeric
50g sesame seeds

Quinoa Tabbouleh:
1 red onion, diced
1 lemon, juiced
25g flat leaf parsley, roughly chopped
10g mint, roughly chopped
20 cherry tomatoes, halved
250g cooked quinoa

Pitta chips:
Two pitta bread
1 tbsp garlic oil
Salt and pepper

Serve with hummus and a yogurt dressing

Method:

1. Preheat the oven to 200 degrees. Put the sweet potato on a lined baking tray. Drizzle with oil and a sprinkling of paprika. Toss together and pop into the oven for 20 mins.
2. While the potato cooks, start on the tabbouleh. Add red onion to a bowl and toss in a little lemon juice so that it pickles slightly. Add in cooked quinoa to the onion. I used a pouch for ease, but you can obviously cook your own and let it cool. And then add the parsley, mint and tomatoes. Another squeeze of lemon and toss.
3. In a large bowl or blitzer add half the chickpeas and spices. Blend until relatively smooth. Then add the sweet potato and the other half of the chickpeas and blend again, leaving it a little chunkier for texture. Then you’re going to roll the falafels in the palm of your hands. Don’t forget that turmeric does stain a little, so don’t do this without gloves! Roll in the sesame seeds. Pop onto a lined baking sheet and put in the oven for 20-30 mins until firm and golden.
4. Now it’s time for the pitta chips! Toss the pitta breads in garlic oil and a pinch of salt. Lay out on a baking sheet and cook for 15 mins, until golden.
5. Serve with hummus and yogurt dressing. Enjoy

We hope you enjoyed this period-friendly recipe! Let us know in the comments below if you try it or take a photo and tag @oh.my.nosh & @totmorganic on Instagram!

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In a recent survey by In Kind Direct to their Charitable Network of over 4,500 organisations*, 78% of respondents said toiletries and personal care products were one of the most needed categories in the coming months. In Kind Direct has seen a significant increase in the demand for their services, which supplies essential items to charities across the UK. When it comes to period care products, In Kind Direct have said that to continue supporting period dignity and to reach demand they would need 300,000 pads every month in 2022.

How can we help?

So far this year (Nov 2021), a total of 37,312 pads have been donated to period dignity projects, generated from our Gift a Pack of Pads scheme, donated customer vouchers, and other brand campaigns.

For the coming festive period, 30th November 2021 – 31st January 2022, we’re proud to be supporting In Kind Direct, a UK charity who can reach thousands of people through their large network of charitable organisations. In Kind Direct believe everyone deserves access to life’s essentials and that no useable product should go to waste. The charity exists to enable more communities to thrive and make a difference to 249,000 people each week.

To support their work over the Christmas season, we’ll be selecting an order at random and donating the equivalent in pads to In Kind Direct to support the crucial work they are carrying out across the UK.

If you want to play your part and further support period dignity this Christmas, you can add a Gift a pack of Pads to your next order at the checkout or add some giveback to your subscription via your subscriber dashboard. Plus, if you have enough products at home right now, our brand new Donate Next Order allows subscribers to donate the value of their next subscription order in TOTM pads to In Kind Direct.

Check our Instagram to see how many pads we donate together this festive period.

^{*Findings from In Kind Direct September 2021 Charity Survey: 577 respondents}

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Could you please tell us more about the period equality project you’re running in Hafod?

Over the past 9 months, we’ve been researching the impacts and effects affordability of period products has on our customers, and beyond. The aim of the project is to understand what contributes to period poverty so we can better support our customers and build up some evidence towards the Free Periods movement in Wales.

We started off the project by running a question of the month survey with our customers to ask them if they find purchasing period products difficult. It was really shocking to see that 87% agreed it had been a problem for them at some point in their lives. To see that our customers, that we really care about at Hafod, don’t have access to enough products to cover their period has really pushed us to try and find a solution. We’ve all been in a situation where we’ve been caught short but imagining facing that every day, every month.

We know there’s a lot more than needs to be done to tackle this in Wales, and firstly we need to give people a voice. We launched a Wales wide survey to help us do that, and to see if this is a problem that’s replicated across Wales. Not only have we asked about access to products but also around education and shame and stigma which all contribute to period poverty.

What are your key objectives with the project?

There are 2 streams of work within the project, the first is to set up a Free Period Product Scheme for our customers in Cardiff and the second is to gather as much insight as we can about the affordability of period products.

Through our initial research so far, we’ve found that period poverty is a result of 3 different drivers.

• Affordable and accessible: if products are unaffordable, then how else can somebody access them?
• Education:  poor education and having an understanding of your menstrual needs. If you don’t know what you need, how are you supposed to ask for it?
• Shame and stigma: periods are still seen as a taboo subject, we’ve all hidden tampons up our sleeve to go to the bathroom! If you’re embarrassed to ask for help or your culture simply doesn’t talk about periods, it’s easy to slip under the net when it comes to equal periods.

Whilst running the pilot, we’ll be reaching out to those who use the service to find out ways we can improve it but to also understand how these 3 drivers might be affecting their day-to-day lives.

We’re only offering the service in Cardiff at the moment so we can take the time to learn as much as we can to put us in a better position when we are ready to scale up the initiative.

Why did you want to supply organic period care products for this initiative and how will these be provided?

It’s really important to remember that just because someone is in financial difficulties, they still have the right to access high-quality products, that aren’t harmful, are comfortable, and effective. Some of the mainstream brands and cheaper alternatives contain ingredients that can have an impact on our bodies and can cause irritation and discomfort. We wanted to make sure that what we distribute is not only good for the people but also good for the planet. We’re really conscious in the R&I team to make decisions based on their environmental impact. And luckily for us, the TOTM warehouse is just down the road!

We’ve set up a Free Periods Team of staff across Hafod who are going to help us get the products out to those who need them. Customers can either fill an online form or speak to a member of staff to order the free products. We’ve ordered 5 different types of products to make sure there are options that suit the different types of periods we all have!

How do you think Wales can go about addressing period poverty in the same way that Scotland has with the free period products bill?

Scotland has set the bar by making period products free for anybody who needs them. We know this is a big problem for the people of Wales and it’s only been exacerbated by the pandemic. For those who normally access free products through school or their workplace, the lockdowns have meant access is even harder for those who need it.

The one thing we know we really need is evidence. If we can say this is a problem for the people of Wales and have concrete evidence behind our statements, this will help us drive forward the conversation with the people at the top. This needs to be a joint effort, so it would be great to link up with as many other organizations that are striving for period dignity across Wales. If you’d be interested in joining a Period Dignity Group of organizations delivering simple initiatives across Wales, please get in touch!

The post Period Equality in Wales: Hafod launches project with TOTM period care appeared first on TOTM.

To celebrate International Women’s Day, OutsideIn created an exclusive collection of 100% organic cotton t-shirts to raise awareness of period dignity. For every t-shirt sold, two TOTM sample kits were donated to the homeless charity Simon Community.

Could you please tell us a little bit about OutsideIn and your mission?

OutsideIn was created for exactly what the name suggests – to bring the outside of society in. And what we mean by this is really pretty simple. We recognise that for many people who are experiencing homelessness, there is often a very prevalent sense of being on the outside to the rest of society. This can create feelings of a lack of worth, purpose, value, and hope.

At OutsideIn, everything we create is designed with these special and vulnerable individuals in mind. Through the designs of our clothing, the messaging behind our campaigns, and the purpose that drives our Wear One, Share One initiative, we seek to bring a tangible sense of hope to all who encounter OutsideIn.

Our mission is to create a community of people who are passionate about change, dedicated to making a difference, and ready to stand alongside those on the outside; bringing them in, showing them compassion, and demonstrating what hope looks like in full-blown, life-changing action.

What impact has your organisation had so far and how do you do it?

Since we started in December 2016, we’ve been dedicated to bridging the gap between the inside and the outside, and we’ve used clothing to do this! At OutsideIn we operate with something very special called Wear One, Share One. This is our unique giving concept which simply means that with every product you purchase from us, we donate another to someone experiencing homelessness.

Before Covid-19, we gave our customers the option of donating this product themselves which created some amazing opportunities for connection and meaningful interaction between them and the individual they gave their ‘Share One’ product to. Unfortunately, since the pandemic, we’ve had to put this on pause for safety reasons. However, all these ‘Share One’ items are now distributed directly to our charity partners.

In just a little over 4 years, we’ve been able to donate over 60,000 products through this special initiative! These products include everything from clothing, thermal accessories (such as beanies, socks and gloves), blankets, meals, hygiene packs and more!

We have also been able to support several other meaningful social impact initiatives such as refurbishment projects, food drives, and financial support to various organisations.

Because of Wear One, Share One and the other initiatives that our products have contributed towards, we’ve been able to work with charities all around the world from Belfast to Los Angeles to South Africa to Greece and so many other areas of the globe! None of this would be possible without our customers who play a vital role in making sure that every product makes an impact.

What was the objective of your recent IWD collection? Why was this so important?

This collection was all about creating awareness about the lack of period dignity among women experiencing homelessness. This collection was designed by the amazing women in the OutsideIn Team who felt a very strong sense of empathy for these more vulnerable individuals who, on top of all the hardship they’re facing due to their situation of homelessness, will have to face even greater difficulty simply because of a natural part of their lives. Sanitary items are one of the most requested forms of aid for charities across the UK because for so many women experiencing homelessness, the lack of sanitary items can lead to infections, a lack of dignity, and unhygienic practices that can be a threat to their overall health.

This issue is so important to us because we believe that everyone – no matter who or where you are – deserves to feel dignity, have access to basic health needs, and be equipped with essential items that will benefit their physical and mental health. By giving the women at the Simon Community the TOTM period kits that will not only meet an essential need but that will offer high-quality protection too, we are giving them the sense of dignity and care they so deserve.

How did the campaign go and how will this benefit Simon Community?

We were blown away by the support we received for this campaign from our incredible customers! Because of their purchases of both the products within the collection itself as well as their purchases of the period packages that could be bought specifically for a woman in need, we were able to donate 200x period kits to the Simon Community! This means that 100 women will have access to TOTM’s high-quality period kits to support their next menstrual cycle.

As the Simon Community looks after and supports many women experiencing homelessness, these products will make a significant impact on how the Simon Community can accommodate the ever-present need for these essential sanitary items.

What are your tips for anyone looking to make an impact & support homelessness initiatives/projects?

We think making an impact is simple and it can be done on many different scales in many different ways! However, a good place to start is with these three easy steps:

• Educate yourself on the issue: There are so many brilliant resources available that can help people become more aware of the issues that people experiencing homelessness may face. Homelessness is not a one-size-fits-all problem and so it’s so important for us to gain a better understanding of it. By doing this, we can provide more meaningful support that directly addresses the needs and challenges that these vulnerable individuals experience.
  
• Seek out opportunities to volunteer: There are so many charities across the globe that specifically look after individuals experiencing homelessness, and many of these amazing organisations make it so easy for volunteers to get involved. If you’d like to give of your time (which is a truly valuable contribution!), have a look at what charities exist in your area and reach out to them to see how you can get involved. Charities are often so grateful for volunteer support so don’t be afraid to get in touch!
  
• Give a little hope: Hope is SO important to us at OutsideIn and we believe that hope comes in so many forms! This can look like a donation of items, a financial contribution, a meal, an effort to stop and have a conversation, and sometimes it’s even as simple as a smile. We have to remember that for so many individuals experiencing homelessness, the challenges they’re faced with can often rob them of the hope they need to get through the day. So, whether you’re able to work alongside a charity to make a difference, or whether you’re simply keen to make a difference to someone you encounter directly, we like to encourage our team and our customers to always think about what actions and attitudes will help to bring a sense of hope back into the lives of these very special people.

Thank you so much to OutsideIn for chatting with us! You can check out their blog posts to learn more about how you can make an impact in your spheres of influence here! You can shop OutsideIn’s collections here.

The post OutsideIn Q&A appeared first on TOTM.

Yes, we’re talking about periods (again). Whilst, I’m a huge advocate for self-care there are times when you need to put your needs aside, all in the name of friendship.

You can tell when your friend is suffering from period blues or PMS and even if they are trying to suffer in silence, you can see straight through the phoney excuse for cancelling plans.

If your friend is on their period then it’s time to go into BFF mode. Here are our top tips to cheer up your friend and ease their discomfort:

Get out the snacks

First things first let’s talk about food. Invite your friend over for a Netflix binge and put together a delicious PMS-proof feast. We know period cravings can be tough and we also know it’s sometimes difficult to decide on what food to eat! Make the decision for your friend and rustle up one of their favourite meals. For a healthier junk-food feast, get inspired and try our delicious ‘fakeaway’ recipes.

The Voice of Reason

Sometimes during that time of the month, our hormones can get the better of us and emotions run high. We’ve all been there; throwing a tantrum when hitting a red traffic light or crying over an advert for something random like dog food (admittedly the Cesar advert is a tearjerker). When your friend is feeling down in the dumps or overly emotional, be the voice of reason. Most importantly, just be there to listen and if it gets too much divert the conversation.

Defence Against The Evil Cramps

Period cramps can be evil. Help your friend battle the pain and discomfort by stocking up on the essentials – a hot water bottle, ibuprofen and peppermint tea. If your friend is calling in, keep these on hand so your friend knows you’ve got it covered. We all know it’s not fun when the cramps kick in and you realise you are without herbal or medicinal aids! Also, speaking of essentials you get extra friendship brownie points for having a supply of tampons/pads available for your friend to use if needed.

Stylist and Self-Esteem Coach

PMS discomfort such as bloating, hormonal breakouts and generally fluctuating hormones can make you feel a bit ‘bleurgh.’ If you’re planning a night out with a friend and they happen to be on their period then it’s time to lend a helping hand. Offer to do their makeup, help them choose an outfit and build up their confidence. Let them know that they are the ultimate babe, whip them up a gin cocktail (doesn’t cause as much bloating) and just enjoy each other’s company.

Embrace the Cliché

How many films have those cliché ‘girl’s night in’ scenes complete with face masks and plenty of pampering? Yes, it’s a cliché but who cares! Treat you and your friend to a healthy dose of pampering. It’s the perfect way to spend an evening or lazy afternoon if you or your friend are on your period. Select a guilty pleasure film on Netflix (Clueless is always a winner) and grab some indulgent products. Our soothing charcoal face mask is the perfect companion to your self-care, pamper evenings!

Much Needed Motivation

If your friend is having a miserable time on their period and has that urge to hideaway try to give them a boost. Look for exciting events in your area or suggest a trip to that restaurant that you’ve both always wanted to try. Sometimes a hit of fresh air is the perfect way to lift your spirits. Suggest a hike or find an outdoor activity that you know your friend will enjoy. If all fails, give these mood-boosting exercises a go. Try them out together in a comfortable space and get your blood pumping.

That’s all you need to be the ultimate BFF and cheer up your friend on their period. They will love you for it and when it’s your time of the month, who knows they might just repay the favour. 😘

Disclaimer: This blog is all in the name of fun. Please do not feel like a bad friend if you do not apply these practices. We won’t judge you.

The post 6 Ways To Help Out a Friend During Their Period appeared first on TOTM.

In honour of #DayoftheGirl, we’ve put together a list of reasons why we need to support each other and we’ve explored what happens when girls support girls:

We are equal

Women in history have fought tirelessly for women’s rights and equality. They’ve fought for women to not be seen as an ‘inferior’ sex. By competing and putting each other down, we are not supporting these efforts from powerful women in the past. It reinforces the idea that we should feel inferior. We should be continuing to fight for equality by lifting and building each other up. By doing this, we show people that we are strong and equal.

Shame gets us nowhere

Girls often receive shame for their clothing choices. It’s no secret that woman are viewed in a different way to men if they choose to wear something considered ‘revealing’. If we, as fellow females, jump on board this criticism, we only encourage the idea that women should be expected to wear certain clothes. Why shouldn’t we wear what we want? Why can’t we show a bit of skin if men can? The more we support each other, the more we show that we have the right to wear what we want.

Building confidence

We often fall into a trap of picking at things we don’t like about ourselves. Whether it’s something about our body, hair or face, we are our own worst critic. This has a big knock on our confidence. Sometimes we just need a compliment. If you think someone looks nice, why not tell them? You will make their day. Our conversations with our friends shouldn’t revolve around what we don’t like about another female. Put the effort into spreading kindness. Complimenting your fellow females takes a lot less effort and it feels a lot nicer. When we spread kindness, love and positivity, we feel it ourselves. Saying negative things about people only surrounds you in negative thoughts.

We are in this together

Us girls are in it together and we can help/learn from each other. Periods are a HUGE part of this. If you see someone in the street has leaked don’t laugh at them, help them. Mocking this only reiterates the idea that periods are shameful. We shouldn’t make someone feel uncomfortable if they want advice or help with their period. Talking about periods helps us learn more about them. It can be beneficial to our health and self-esteem. Also, if someone doesn’t have a tampon or pad in their time of need, lend them one. Supporting each other like this goes a long way!

By working together, we can implement change because we all matter and deserve to be seen as equal. Support your friends, compliment them (or a stranger) and offer help if/when needed. What are your thoughts on girls supporting girls? How do you support your fellow females? Let me know in the comments below or tweet me @totmorganic.

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I do however struggle to find outfit inspiration during that time of the month. When on my period, I find the constant quest for a comfortable yet presentable outfit frustrating and feel restricted with the lack of choice.

Introducing my collection…

I’ve pulled together a collection of outfit ideas to help inspire my fellow menstruating females. I refuse to have a ‘period wardrobe’ consisting of shapeless, plain outfits. If, like me, you aspire to wear a bralette but can’t quite bear the thought when you’re feeling bloated, here are my top tips:

Layer like a pro

If you are fighting the bloat, then baggy clothing is not the only option. A fitted or tailored item of clothing can be redeemed with clever layering. Without overdoing it, try adding a slouchy jumper, longline shirt or long scarf to adapt your look for comfort. Take inspiration from our Scandinavian sisters who know how to create simple, layered outfits.

Opt for a sporty style

Tap into the growing sportswear trend to create a comfortably stylish outfit. These functional outfits can be feminine and modern. Sportswear collections have been circling the fashion radar for a while. From luxe tracksuits to retro bomber jackets, there are plenty of options. It’s easy to mix and match to adapt the trend to fit with your individual style.

Give your heels a break

Heeled shoes are still popular but flat shoes continue to have a fashion ‘moment’.  This trend is ideal if you are seeking a comfortable, yet fashion-forward look during your period. Go for trainers, feminine flats, sliders or flatforms (if you like a bit more height). Modern flat shoes are far from boring. Designers have treated us to metallic, embroidery and embellished options to give your outfit a lift.

Lift dark colours with a touch of print

Who wants to wear white on their period? Not me! Wearing darker colours on your period is nothing new but can certainly make you feel more confident. Whether you prefer to go with black clothing, dark green or deep purple you can add interest with a splash of print. Tap into this seasons floral print or seaside stripes to instantly update your look.

We would love to see the stylish outfits you rock during your period – tag us on Instagram @totmorganic.

Disclaimer *I’m not a designer and no sewing machines have been harmed in the making of this post.

This post was written by Fee, Marketing Executive at TOTM.

The post What to wear on your period during summer appeared first on TOTM.

Now, we all know heroes can be of any gender. But in light of the new Wonder Women film I decided to pull together a list of inspiring quotes from real-life female heroes. These are remarkable women who have found a way to make a difference and encourage others to do the same.

‘Hero’ may feel like a strong word, but it’s a word that I think is important we use. These are people who have made hugely positive impacts that will continually inspire others.

Powerful quotes from powerful women

Amelia Earhart

“Women must try to do things as men have tried. When they fail, their failure must be but a challenge to others. – Amelia Earhart

Amelia Earhart was a pioneering aviator. She’s the first woman to fly solo across the Atlantic Ocean and she set many records in her time. Amelia sadly disappeared in 1937 when attempting to circumnavigate the globe. She encourages us to push boundaries and see failure as a new opportunity.

Malala

“When the whole world is silent, even one voice becomes powerful.” – Malala Yousafai

Malala is a brave activist who spoke out against the Taliban by advocating girl’s education. After receiving death threats a gunman shot Malala when she was 15 years old. She survived the attack and continues to campaign for girl’s education. She has even opened a school in Lebanon supported by the Malala Fund. Malala’s bravery reminds us that even one person can make a huge difference to help others and fight against oppression.

Meghan Markle

“I’ve never wanted to be a lady who lunches; I’ve always wanted to be a woman who works. And this type of work is what feeds my soul” – Meghan Markle, Elle 2016

Meghan Markle is an American Actress and girlfriend to Prince Harry. She is also a UN ambassador and active humanitarian. Amongst other philanthropic work she supports women living in Slum communities in India and has more recently spoke out against the menstruation stigma. Meghan encourages us to look beyond the surface and connect with people who need our support.

Meryl Streep

“The minute you start caring about what other people think, is the minute you stop being yourself.” – Meryl Streep

Meryl Streep is an acclaimed US actress who has inspired many throughout her career. She’s tackled gender equality head on, spoke out against ageism and inspires us to be true to ourselves.  Meryl’s wisdom has been awarded in the past and will continue to inspire generations.

Maya Angelou

“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” – Maya Angelou

Maya Angelou is an American Poet, author and civil rights activist. Her powerful literary voice was heard by generations as she devoted her life to campaigning for civil rights. She was heavily involved in her 1960s-civil rights activism alongside Dr Martin Luther King Jr. Before passing away in 2014, Maya was awarded the 2010 Medal of Freedom by Barack Obama. Her words and campaigning efforts changed lives and her literacy legacy will continue to live on.

Dr Jane Goodall

“My mother always taught us that if people don’t agree with you, the important thing is to listen to them. But if you’ve listened to them carefully and you still think that you’re right, then you must have the courage of your convictions.” – Dr Jane Goodall

Dr Jane Goodall is a renowned conservationist, known for her lifetime commitment to protecting chimpanzees. She founded the Jane Goodall Institute protecting habitats and forests in Gombe. She has had a huge impact on chimpanzee population and communities across the world and is a crusader for the ethical treatment of animals. Jane is an example of how one person can make a huge difference and she continues to inspire others.

Princess Diana

“Carry out a random act of kindness, with no expectation of reward, safe in the knowledge that one day someone might do the same for you.” – Princess Diana

Hailed as ‘The People’s Princess’, Princess Diana was known for her kind spirit and vast amount of humanitarian work. She was the patron of several organisations, travelled the world to help others and used her high profile to raise awareness about many issues. Princess Diana reminds us how kindness can go a long way and she is a true role model.

Helen Keller

“I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble.” – Helen Keller

Although losing her sight and hearing at 19 months old Helen Keller did not let this hold her back. She learned to communicate, graduated from college and dedicated herself to helping others. During her lifetime, she tackled social and political issues and helped raise support for blindness. Her work and achievements are a true inspiration.

These are a few remarkable female heroes. Who are your heroes? Let us know in the comments below or tweet us @totmorganic.

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