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Amanda Ryder Nutrition > Newsletters

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Be fabulous after 40

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VITAMIN D ~ ARE YOU GETTING ENOUGH
AND it's effect on COVID 19 ?

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Foods to Focus on During the Outbreak

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How to Manage Anxiety

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Six ways to be energised and happy this Winter

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How to change your diet for the better.

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The Magic of Mushrooms and the Power of Nature

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A few tips on surviving the festive season

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Get in touch…

  • 07932 222424 / 01223 841541
  • The Coach House Clinic
    Anstey Hall, Maris Lane
    Trumpington
    Cambridge, CB2 9LG

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First swim the year

Invigorating! And even the Ri
First swim the year

Invigorating! And even the River Cam had quite a current today! 

Why do it.....

It’s fab being out in nature and I feel fantastic afterwards 

well being ☑️✅

The cold water stimulates the white blood cells and may improve immunity. 🥶

According to Wim Hof (google him) 
immersing yourself in cold water helps reset our biochemistry and therefore we’re less likely to develop modern diseases

Great for circulation - the micro muscles in our blood vessels are stimulated! 

Ps wasn’t in for long / it was cold but hey don’t fancy the river you can get same benefits by turning your shower to cold for the last minute. 
😍🤗

#womensupportingwomen #womeninspiringwomen #perimenopause #menopause #menopausehealth #menopauseweightloss #cambridgewomencan perimenopausehelp #perimenopausal #perimenopausehealth
#amandarydernutrition
#wildwaterswimming 
#rivercam #activewomen


So worth getting your Vitamin D levels right – esp
So worth getting your Vitamin D levels right - especially at midlife and especially during the pandemic. 

Any questions - let me know

#womensupportingwomen #womeninspiringwomen #perimenopause #cambridgefoodies #menopause #menopausehealth #menopauseweightloss # #perimenopausehelp #perimenopausal #perimenopausehealth
#berries #redcurrants #amandarydernutrition #vitamind #vitaminddeficiency #immunity #cambridgewomencan #fabulous50s #fabulousat50 #fabulousat40 #midlife #midlifewomen #midlifewoman 

.

Toppings!

Smoothie bowl was a bit light on prote
Toppings! 

Smoothie bowl was a bit light on protein today so I added some nuts and seeds to bolster it up. 

Then got carried away and found some ruby red currants from the freezer. ❤️

These little red jewels must be one of the healthiest fruits out there, they’re high in anthocyanins - plant compounds that can help us fight inflammation and cell damage. 💎

Plus - talk about Vit C ....this cup contains 80% of my recommended amount. 😇

Why not look some out - available frozen and add them to your porridge, granola, salads, yoghurts? Delicious 

Big on breakfasts this week because I have found that I really need a sound start to the day right now. 

#womensupportingwomen #womeninspiringwomen #perimenopause #cambridgefoodies #menopause #menopausehealth #menopauseweightloss # #perimenopausehelp #perimenopausal #perimenopausehealth 
#healthybreakfasts #breakfastinspiration
#berries #redcurrants #amandarydernutrition #healthystart #healthyhabits


“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


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