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Yesterday was #worldmenopauseday (oops, I’ll bla

Yesterday was #worldmenopauseday (oops, I’ll blame my peri menopausal brain fog for missing that one!) I thought I’d share a few (hopefully) helpful things.

The first thing to say is that there is no ‘one-size-fits-all’ menopausal diet or lifestyle plan and the second is that this is a BIG topic, beyond what I can cover here, so I primarily want to share some great resources for further reading / learning. And I intend to share more of my own personal experience and research with you soon.

Here are a few general principles:
1. Protein. Aim for a portion (roughly the size of your palm) at each of the 3 meals per day. This can help us to feel fuller for longer, regulate blood sugar and support muscle mass. Sources include pulses, soy, natural yoghurt, nuts & seeds, meat, fish & eggs. Be more mindful, however, when it comes to red and processed meat).
2. Be mindful of refined carbohydrates & sugar. Ideally consume in stricter moderation from the perimenopause onwards, as blood sugar regulation may change with hormonal shifts. Opt to fill up on vegetables, fresh fruits, wholegrains, proteins and healthy fats wherever possible instead.
3. Reduce alcohol & caffeine. These can potentially stimulate hot flushes, especially when consumed late afternoon/evening. Stick below 14 units of alcohol per week, but I’d generally suggest much less than this (and often I’d recommend avoiding alcohol altogether).
4. Be conscious of calcium. The potential risk of osteoporosis increases around the menopause, so it’s sensible to include calcium-containing foods into our diets. Take a look at the calcium calculator (link in my bio) if you’d like to see a rough estimate of your weekly intake and to learn which sorts of foods contain calcium (hint - it’s more than just dairy!)

Useful books:
📖 The Midlife Kitchen Mimi Spencer & @midlifekitchen
📖 The Perimenopause Solution @drshahzadiharper & @emma.bardwell
📖 The Complete Guide to the Menopause @the.hormone.doc
📖 The Happy Menopause: Smart nutrition to help you flourish @wellwellwelluk
📖 Natural Menopause @gynaeexpert
Cracking the Menopause @mariella_frostrup & @alice_smellie

#WorldMenopauseDay2021

This week I am hosting my first ever 3-day retreat

This week I am hosting my first ever 3-day retreat at the wonderful @limewoodhotel where I have now been in residency for the last 3 years and feel incredibly grateful to call it my work "home".

This retreat has been long-delayed as a result of the pandemic, which means I am even more excited get going.

But I know joining us in-person is not a possibility for most. So instead, I thought I would share a little bit of inspiration from the retreat with all of you here.

A few ideas and suggestions for creating your very own 24-hour restorative day, all from the comfort of home.

Head to my Stories for a few pointers to get you started, although I’d suggest that the most important thing is to take this opportunity to make it your retreat.

Pick and choose from the suggestions, or simply make up your own nourishing 24 hours.

I hope you can take a day for yourself in the next few weeks and have a truly replenishing and relaxing day. Please let me know how you get on.

Ready, steady, r-e-l-a-x….

A x
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#ameliafreer #littlemomentsofhappiness #retreat #relax #relaxing

This was a little harvest from our garden at the w

This was a little harvest from our garden at the weekend. I think Autumn food is my most favourite ever. It reminded me of my online course which we released this time last year. We’ve had so much change over the last year or so and I think one thing that may have taken a back seat is taking the time to nourish ourselves.

The Joy of Healthy Eating, my course with @createacademyofficial shares a holistic and comprehensive guide to making informed and liberating food choices, for life. I hope that this course also offers some joyful nourishment to anyone feeling overwhelmed and exhausted by so much change. A few moments of escapism and the opportunity to focus on your own wellbeing for a while. I think we probably all deserve a little bit of that. ⁠
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What's included?⁠
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- 30 bitesize video lessons, delivered on an easy-to-use digital platform that means you can watch them anytime, anywhere, on any of your devices. You really don't need to be a technical whizz to make it work! ⁠
- Loads of downloadable handouts, worksheets and additional resources.⁠
- 5 exclusive new cookalong recipes.⁠
- Masses of nutritional insights, knowledge and tricks that I’ve learnt over the years working with thousands of clients, helping you put the theory into real-life practice. Even when you're busy and overwhelmed.

The course is readily adaptable to meet various dietary requirements, and includes lots of options and ideas for those on a plant-based or vegetarian diet. ⁠

Click the link in my bio if you’d like to watch the trailer, learn more and order the course…
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P.s. THANK YOU to everyone who has already bought and watched it. We have been overwhelmed and humbled by the response x
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#thejoyofhealthyeating #nutritioncourse #healthyeating #healthyeatingcourse #ameliafreer#health #wellness #food #foodie#lifestyle #healthylifestyle #healthyliving #guthealth #healthyfood #cooking #organic #healthylife #breakfast #lunch #dinner

I often catch myself staring out of this window an

I often catch myself staring out of this window and thinking about this poem. The words ‘we have no time to stand and stare’ rooting me down to spend an extra five minutes appreciating the beauty of nature.

So today, on #nationalpoetryday I wanted to share these beautiful words once more and I hope you’ll join me, take a moment of solace and enjoy a few moments to stand and stare. A x

Scroll for full poem, ‘Leisure’ by William Henry Davies
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#poem #poetry

A basket of blooms. The very last of them (I think

A basket of blooms. The very last of them (I think given the weather) so here they are in all their colourful glory from a couple of weeks ago to hopefully brighten your rainy Tuesday too. A x
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#ameliafreer #growingflowers #dahlias #myflowers #flowersofinstagram #home #flowers

Do you #GiveASausage about school food? I do. And

Do you #GiveASausage about school food? I do. And here’s why. School food can help solve a lot of problems. It can boost children's health, wellbeing & attainment & tackle food poverty.

If schools use fresh, local and sustainable produce, the environment wins too.

But...

- 60% of secondary schools are failing to meet the school food standards
- 1 in 3 children leave school overweight or obese
- 1.5m children are at risk of going hungry but missing out on free school meals

So what’s going wrong?

It’s not down to lack of effort, that’s for sure. School kitchen teams up and down the country are working hard, wanting to fuel the future well - let’s back them to do just that. Bland, beige, and boring food needs excluding.

Kitchen teams deserve investment, support and training.

They should be valued & empowered to cook great food from scratch. That’s why I #GiveASausage about improving all #schoolfood - head over to @chefsinschools_uk if you do too.

Video created by superstar kids and @BBHblacksheep
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#fuelthefuture #kidsfood #nutrition #GiveASausage #schoolfood

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