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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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Who doesn’t love paella

🐠I’ve always advoc
Who doesn’t love paella

🐠I’ve always advocated a diet rich in fish as it’s a complete protein and the oily kind has lots of healthy omega 3s which most of us are lacking

🐳However having watched 
SEASPIRACY I’ve definitely had a change of heart ❤️ 

🐠Have you seen it yet...? What did you think.. ?

👀Really worth a watch 

🐠even if the documentary has some facts wrong the trajectory for the oceans is not good 

Therefore I’ve decided to eat fish v occasionally and do my upmost to buy sustainable fish when I do....which isn’t as easy as it sounds 

🤦‍♀️ Each one of us can make a difference! 

🥬 Here’s to more vegetarian foods 

🌟I’ll inspire you with some new recipes . . coming soon

#seaspiracy #protectourplanet #protectouroceans #midlifewomen #fabulousat40 #fabulousat50 #womenshealth #plantbased


Day off today

🏊‍♂️Wild water swimming in
Day off today

🏊‍♂️Wild water swimming in a lagoon in Suffolk

Before and after . . .

Good for the soul and the circulation! 

Bloody freezing  but invigorating 

. . . in a group wirh lovely friends again 😍

#cambridgewomencan #dayout #wildwaterswimming #coldwaterswimming #coldwatertherapy #womeninspiringwomen #menopausehealth #perimenopausefitness


Smoothie bowl with extra crunch !

🌟This is ju
Smoothie bowl with extra crunch ! 

🌟This is just my everyday berry smoothie poured in a bowl

🌟great for skin

🌟 I also use this one for my clients wishing to lose weight...because it prevents cravings 

🌟Today added red currents, flaked coconut, pecans, pumpkin seeds, desiccated coconut and 

🌟. . . cacao nibs / which I love

🌟Cacao nibs have all the chocolatey flavour and none of the sugar

🌟Cacao nibs are just crushed cacao beans

🌟They’re rich in minerals and potent plant compounds such as flavonoids 😋 we all need more of those! 

#smoothie #smoothiebowls #berries #cacaonibs #womensupportingwomen #womenshealth #perimenopause #menopausehealth #menopauseawareness



SKIN FOCUS continued . . . .

UP grading snacks….may help your skin!

🥺Sugar - cut back on it 

Obvious, I know…. and easier said than done! 

I have a sweet tooth hence I’m always making the healthiest cakes that I can / two days of chocs at Easter doesn’t count…it’s what you do 80% of the time!

👵Sugar does a number on the skin

…..in excess it combines with collagen and elastin fibres in the skin and forms 

🌟AGE’s – Advanced glycation end products that accumulate in the skin and destroy collagen and elastin…NOOOOOOO

🌟And that = wrinkles

🌟Get your treats from dark chocolate

🌟Prunes – we know also good for bones

🌟Aim for more complex carbs like legumes, wholegrains rather than white processed carbs

🌟Aim for full fat fats – they fill you up and stop your cravings for sweet foods

🌟Avoid fizzy drinks like the plague

🌟Know that your sweet tooth and cravings can be tamed!  Honest! 

What are your sweet treats / go tos . . . . . ?


#skin #snacks #wrinkles #wrinklesbegone #menopause #perimenopause #darkchocolate #agegracefullyandbeautifully #womenover40 #womenover50 #womenover60 #menopausediet

HAPPY EASTER

Laying the table the easy bit / now
HAPPY EASTER 

Laying the table the easy bit / now for the cooking . . . .

#easter #happyeaster #tablesetting #familytime #chocolatebunnies


VITAMIN C FOR BEAUTIFUL SKIN . . . . .

🧡Vit
VITAMIN C FOR BEAUTIFUL SKIN . . . . .

🧡Vit C can also help boost collagen production / it’s good applied topically too

😊Studies show once it’s in our bloodstream it goes to our dermis and can help minimise wrinkles and help you hold onto water in the skin – which give us that plump smooth skin that we all want more of …right?

Those with too little Vit C much more prone to dry and wrinkly skin

How to get enough . . . . . 

🍊Serve an orange at the end of a meal in segments / I prep it, place it on a plate and serve it immediately after our main meal

🫐Enjoy a handful of berries daily

🥝Incl..kiwis. broccoli, peppers, berries, thyme and parsley . . all big hitters when it comes to Vit C

Try a liposomal Vitamin C supplement – I like this one from Designs for health (the bottle on the right)

This Organic pharmacy topical Vitamin C is great too – I add a few drops to my moisturiser (the bottle on the left) it’s good for brightening the skin, can help with pigmentation and can smooth the skin’s surface

Q/ Do you need to take a Vitamin C supplement? 

Maybe not if enough in your diet - I use if I’ve been feeling run down 

Here’s to glowing skin and feeling good

#skincareroutine #healthyskin  #beauty #over40andfabulous #matureskin #styleover40 #styleover50 #womenshealthandhormones #womenshealth #womensupportingwomen #perimenopause #menopause


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