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Monthly Archives: February 2020

Amanda Ryder Nutrition > Blog > 2020 > February

Better bones ~ better body

Posted on Feb 17, 2020Dec 11, 2020
Better bones ~ better body Most women in their 40...

Menopause matters

Posted on Feb 8, 2020Dec 8, 2020
These cases are perfectly simple and easy to distinguish. In a free hour, when our power of choice is untrammelled.

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“Remember the blue sky. It may at times be obscu
“Remember the blue sky. It may at times be obscured by clouds, but it is always there.” 

-Andy Puddicombe, Headspace co-founder

:::::::cast your mind back to blue skies & happier times and just remember that those heavy, luminous clouds are just passing over us. 

This is the Isle of Harris last summer. Talk about blue - It’s gorgeous there! 

#womensupportingwomen #womeninspiringwomen #perimenopause #cambridgefoodies #menopause #menopausehealth #menopauseweightloss #perimenopausehelp #perimenopausal #perimenopausehealth 
#healthybreakfasts #breakfastinspiration
#cambridgefoodies #mentalhealth #mentalhealthawareness #reasonstobecheerful #isleofharris #lifestyletips #behappy

How about this for brunch.

So many of us turn to
How about this for brunch. 

So many of us turn to carbs at breakfast time but ensuring you eat some protein and a couple of portion of vegetables really can set you up for the day. 

Keeping cooked beetroot in the fridge is a good idea, so easy to prep. 

Beetroot contains nitrate and our bodies convert this to nitric oxide. This is GOOD NEWS  because nitric oxide causes our blood vessels to widen which has fantastic range of benefits to our health.....think better physical performance, mental and cardio health. 

Asparagus contains lots of Vit K and folate and fibre - think bone health and metabolism. 

1 egg contains 6g protein (2 here) add some smoked salmon to that and you’re getting a good level of protein for breakfast. Ideal for most women. 

Protein is an important macronutrient to maintain our strength and vitality! And who doesn’t want that. 

#womensupportingwomen #womeninspiringwomen #perimenopause #cambridgefoodies #menopause #menopausehealth #menopauseweightloss # #perimenopausehelp #perimenopausal #perimenopausehealth #healthyhormones #midlifetribe #perimenopause #simplebreakfast #simplebreakfastideas #fabulousafter40 #fabulousafter50 #womenover40 #nutritionist


POWER YOU UP PORRIDGE

This is an ‘all in’ por
POWER YOU UP PORRIDGE

This is an ‘all in’ porridge, a perfect start to the day. 

I don’t know about you but during lockdown I quite like the ritual of making breakfast and getting the day off to a good start. 

This one contains lots of seeds & fibre, THINK phytoestrogens (gentle plant oestrogen) 
plus good fats, protein and complex carbs but the best thing is that it is absolutely delicious 😋 

Serves 1 

Start by slicing a pear and placing on a baking sheet with a pinch of cinnamon. Bake for 15 mins in a moderate oven -180. 

Meanwhile place these ingredients into a pan and cook gently for 10 mins. 

Small cup of oats 
2 cups of liquid (half and half water and milk) 
1 tbsp flaxseed
1 tsp fresh ginger / I grate mine. 
Some spices like cinnamon or pinch of nutmeg. 

Once cooked - Place porridge in a bowl and then place pears on top, along with some nuts, and seeds; 

here I used

Chia: sunflower, pumpkin and some roasted walnuts. 

Do you like the sound of that? What else do you put in your porridge? Have a go tomorrow. 

#womensupportingwomen #womeninspiringwomen #perimenopause #cambridgefoodies #menopause #menopausehealth #menopauseweightloss # #perimenopausehelp #perimenopausal #perimenopausehealth 
#healthybreakfasts #breakfastinspiration
#cambridgefoodies


these are the salmon fishcakes from my menopause w
these are the salmon fishcakes from my menopause workshop! See story for full recipe or check out recipe highlights (if you want to come back to later on!) 🐟🐟🐟🐟🐟 #womensupportingwomen #exercisemotivation #exerciseforperimenopause #exercisemotivation #amandarydernutrition #perimenopausal #menopausehealth #salmon #fishcakes #recipe #fishrecipe #quickrecipe

Excited with my new office 😀

This weekend my d
Excited with my new office 😀

This weekend my daughter and I swapped my office for her bedroom / reconfiguring so that the space works for us all whilst we’re all stuck at home. 

I thoroughly recommend change / definitely gives you a new energy - so needed right now. 

Hope you’re all doing well on this more of the same Monday. 

#womensupportingwomen #womeninspiringwomen #perimenopause #menopause #menopausehealth #menopauseweightloss  #perimenopausehelp #perimenopausal #perimenopausehealth 
#newofficespace


BRAIN FOG…..?

Brain fog is common in peri and
BRAIN FOG.....?
 
Brain fog is common in peri and menopause as is being forgetful. Horrible to admit right. 

There are many oestrogen receptors in the brain, and when oestrogen goes south so does our brain function. 😱 

What can help...?

A diet rich in 

oily fish 

vegetables

feed your microbiome with good bacteria, kefir and sauerkraut

plant 🪴 oestrogens known as phytoestrogens include 

Lentils, beans, chickpeas

Flaxseed 

Soya, tofu, tempeh

Berries 

Cauliflower, Brussels, broccoli 🥦 

Pomegranate 🔴

Tahini / sesame seeds

Fennel 

Plus

regular movement 

and manage your stress ❤️

#womensupportingwomen #perimenopause #womenshealth #cambridgewomencan #menopausesupport #perimenopausehealth 
#perimenopausefitness #phytoestrogens #brainhealth


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