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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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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


Our gut has a massive influence on our skin!

I
Our gut has a massive influence on our skin! 

If our gut is unhappy then our skin might be too

We know that some individuals suffering with acne have more Bacteroidetes bacteria in their gut 

Whereas people that have eczema tend to have low levels of Bacteroidetes than individuals with normal skin

We’re looking for balance

Our gut bugs have a massive impact on our immunity too, which in turn can affects our skin

I have a jar of kimchi and sauerkraut on the top shelf of my fridge and garnish my meals with it

This is just a green stir fry with a few chickpeas.  Delicious and v simple to put together 

Best way to ensure you have a good diverse microbiome is to eat a variety of vegetables (eat in season where poss) and include fermented foods in your diet like 

🌟KEFIR

🌟KIMCHI

🌟SAUEKRAUT

🌟YOGHURT

🌟SOURDOUGH

🌟OLIVE OIL

🌟POMEGRANATE

#guthealth #guthealthmatters #womenover40 #fabafter50 #fabafter40 #fermentedfoods #fermented #glowingskin #perimenopausefitness #menopausesupport #menopausematters


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