Women's nutrition. Made simple

Women's nutrition. Made simple

It's my mission to help you achieve...

Improved energy and mood

Freedom from intrusive thoughts about food

Confidence in your body

Better menstrual cycles

Restored focus and mental clarity

Changes to the habits holding you back

A greater enjoyment of your life!

Let's simplify your solution

As an experienced Nutritionist, I’ve helped women transform symptoms associated with PMS, PCOS, endometriosis, fibroids, irregular or missing periods, perimenopause and menopause and weight gain. I'm also qualified to provide nutritional support to individuals experiencing eating disorders.

I offer an in-depth investigation of your concerns, thoroughly researched nutrition and lifestyle plans, flexible appointment times with weekly check-in sessions to keep you motivated and accountable.

So if you're feeling fed up of...

Fatigue
Low mood
Brain fog
Feeling out of control of food behaviour

Erratic, heavy or painful periods
Weight gain
Skin concerns
Poor sleep

You're in the right place!

“Amie has really helped me over the last few months to refine my diet, which has in turn given me lots more energy and generally feel much better”

– Kate –

“I can’t recommend Amie enough if you want to start to take control of your own nutrition and your life”

– Abbie –

“Following Amie's dietary advice and suggested targeted supplements I've seen such an improvement. Amie made me feel comfortable and at ease throughout, well worth the investment for overall health and wellbeing!”

– Rachel –

Sign up to my monthly newsletter for the latest research, recipes and top tips on nutrition and lifestyle for female health!

From the Blog

Endometriosis

Endometriosis is a chronic condition affecting about 10% of women of reproductive age and is…

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Supporting joint health during menopause

On the long list of unpleasant symptoms that emerge during the menopause, I’m often asked…

Read More

How can diet and lifestyle changes help with the menopause?

Menopause is a process that marks the end of a woman’s menstrual cycles and fertility.…

Read More

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surreynutrition

MSc Registered Nutritionist (mBANT mCNHC)
PCOS researcher
Hormones & Eating Disorders
✨1:1 Programmes | Wellness Check | Workplace Wellness✨

‘Should I be counting grams of protein at meals?

‘Should I be counting grams of protein at meals?’

I’m often asked this but actually I’d rather my clients focused on

FIBRE 🥑🫛🥦🍓🍏🥝

Let’s look at the facts… research shows that we’re only getting 60% of the minimum amount of fibre we need every day for good health.

The government recommends 30g intake a day and on average UK adults are having 18g of fibre.

🤔 Why does this matter? Fibre is an under recognised nutrient and a lack of it in our diets has been linked with many poor health outcomes.

✨ Benefits to our health include:
- feeds gut bacteria which effects digestive, metabolic and mental health
- helps to maintain a healthy gut lining and reduce inflammation
- reduces risk of insulin resistance and type 2 diabetes as it helps regulate blood glucose levels
- helps with healthy weight maintenance and weight loss through satiation, hunger hormones and blood glucose regulation
- supports elimination of excess oestrogens circulating through regular bowel movements. Especially important in oestrogen dependent conditions such as endometriosis, adenomyosis, fibroids as well as breast, ovarian and endometrial cancers.
- lowers risk of heart disease and stroke

✅ Are you getting enough of these high fibre foods every day?
- nuts and seeds
- fruit and vegetables
- lentils, beans and chickpeas
- wholegrains such as oats, wholewheat, rye, brown rice, bulgur, barely

Don’t forget these foods 👆🏻 also contain LOADS more nutrients and antioxidants besides fibre too!

If you’re not used to fibre in your diet, introduce it slowly as it can take time for the digestive system to adjust to processing it. Initially you may feel constipated so remember to drink plenty of water.

*if you have a condition such as diverticulitis or IBD or have been instructed by your doctor to limit fibre then don’t change your diet without consulting them first

#fibre #hormonehealth #nutrition #nutritionforwomen #nutritionist #nutritionaltherapy #womenshealth #femalehealth #pcos #fibroids #endometriosis #adenomyosis #bloodsugar #insulinresistance #diabetes #longevity

📢 NEW SERVICE ANNOUNCEMENT I’m introducing

📢 NEW SERVICE ANNOUNCEMENT

I’m introducing my Wellness Check from today, with two options to choose from…

Perhaps your New Year’s resolutions fell by the wayside. You’re trying to incorporate new diet and lifestyle habits but you’re not sure if they’re the right ones.

This programme is for you if:

👉🏻You’re looking for guidance tailored to your personal needs

👉🏻You want a sustainable set of recommendations from an experienced and qualified Nutritionist

I’m so looking forward to supporting women with this new offering.

I have 5 spots available - make sure you grab yours soon!

LINK IN BIO

❤️

#nutritionist #nutritionaltherapy #womenshealth #hormonenutrition #nutritionconsultation #healthylifestyle #lifestylechange #selfcare #femalehealth #guildford #surrey

✨Endometriosis Awareness Month 👉🏻Affectin

✨Endometriosis Awareness Month

👉🏻Affecting 1 in 10 women in the UK, endometriosis is a chronic condition that commonly causes pelvic pain, heavy and painful periods, fatigue and gastrointestinal symptoms. Women report many other symptoms as well.

👉🏻There is no known cause of endometriosis but immune dysfunction and inflammation play a role and elevated oestrogen drives the symptoms.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7215544/

👉🏻Endometriosis takes on average 8 years and 10 months to be diagnosed in the UK as it can be mistaken for other conditions.
https://www.endometriosis-uk.org/diagnosis-report

💾 Save for later

✉️ Send to a friend

Check out my latest blog for more details on endometriosis causes, symptoms, diagnosis and diet and lifestyle interventions.

LINK IN BIO

#endometriosisawareness #endometriosisawarenessmonth #endometriosis #hormonenutritionist #womenshealth #nutrition #nutritionist #womensnutrition #nutritionaltherapy #surrey

If you’re trying to address hormonal symptoms, c

If you’re trying to address hormonal symptoms, consider how endocrine disruptors from your environment might be impacting you.

It seems that pre-COVID we were all doing much better with our reusable cups and containers. With the fear of germs from 2020 onwards we reverted to disposable cups for our hot drinks again.

This is such an easy change and one of many we can make to lessen the toxic burden our bodies have to deal with.

#plasticfree #endocrinedisruptors #womenshealth #environmentaltoxins #hormonehealth #pcos #endometriosis #fibroids #fertility #thyroidhealth #guthealth #nutrition #nutritionist

🧠 Lacking in motivation? Looking for quick fixe

🧠 Lacking in motivation? Looking for quick fixes? Struggling to find pleasure or concentrate? You might benefit from a dopamine reset by adjusting your habits and nutrient intake.

👉🏻Tyrosine is an amino acid that is involved in dopamine production. You can ensure you have sufficient levels by eating foods containing protein such as soy, meat, fish, eggs, dairy, nuts, seeds and wholegrains.

👉🏻Aim to incorporate more behaviours from the ‘do’ column into your day. As I always say, create good habits and start small. In a few months you’ll be amazed at the difference to your mood and motivation.

#dopamine #dopaminedetox #foodandmood #habitchange #nutritionist #evidencebased #mentalhealth #motivation #hormonebalance #healthylifestyle #wellness #womenshealth

Start turning your PMS/PMDD symptoms around with t

Start turning your PMS/PMDD symptoms around with these tips:

1) ditch the simple carbs
Processed, white flour products (white bread, white pasta, cakes, biscuits etc) and sugar is linked to worse premenstrual symptoms and cravings. Try to replace any of the above items with wholegrains (see below).

2) increase wholegrain intake
These include more fibre, vitamins and minerals which supports gut health and better blood glucose regulation. Both are key to improved mood and energy during your menstrual cycle.
Include - jumbo oats, brown basmati rice, quinoa, pearl barley, bulgur wheat, wholegrain rye bread.

3) move your body
If we can exercise consistently this is linked with increased serotonin and endorphins (happy hormones!) and better blood glucose control. Having fewer sugar spikes and crashes positively affects mood and energy. Exercise has been shown to help induce a better quality sleep.

4) upgrade your sleep schedule
Prioritise sleep as fluctuations in hormones before your period can lead to worsened sleep quality meaning mood and energy are affected. Stay off screens before bed, don’t eat heavy foods too late, keep your bedroom cool, ensure you’re exercising or moving during the day.

5) keep an eye on caffeine intake
Caffeine on an empty stomach may exacerbate anxiety and disturb sleep if consumed after 3pm (or even midday for some). Remember that it increases cortisol (stress) levels so when feeling stressed, try to reduce caffeine intake. Or swap a cup of coffee for a green tea which can also have a calming effect. It’s packed with antioxidants!

6) curb drinking during the last few weeks of your cycle
Alcohol interferes with hormone processing and can cause greater issues in the luteal phase (last two weeks) of the menstrual cycle.

There’s even more you can try if PMS or PMDD is plaguing you each month…

Contact me if you’re looking for a personalised programme to support your hormonal health.

❤️

#pms #pmdd #womenhealth #hormones #nutrition #sleep #exercise #nutritionist #surrey #nutritionforenergy #mentalhealth

This breakfast contains more than 28g of protein a

This breakfast contains more than 28g of protein and not a single egg or scoop of protein powder in sight! 💪🏻

It’s also packed with fibre which is so important for our hormonal and gut health.

(FYI there’s 12g of protein in two eggs…)

I’m not interested in counting grams of anything in my meals but I also know how important it is for our bodies to receive adequate protein every day.

A breakfast with a good quantity of protein will help keep you satiated for longer, slow the release of carbohydrates for sustained energy and is much more likely to keep cravings at bay. Protein has many more functions in the body too!

#protein #fibre #breakfast #breakfastideas #hormones #hormonebalance #womenshealth #cravings #womensnutrition #femalehealth #pcos #perimenopause #menopause #weightmanagement #nutritionist

It’s PCOS Awareness Month and there are still so

It’s PCOS Awareness Month and there are still so many misconceptions about this condition…

As a researcher and experienced nutrition practitioner specialising in this area I wanted to get some of these messages out there!

#pcos #pcossupport #pcosjourney #pcosawarenessmonth #womenshealth #hormones #pcosweightloss #pcosnutrition #nutritionist

MAKE A PIADINA WITH ME! 🇮🇹 Piadina is a fl

MAKE A PIADINA WITH ME! 🇮🇹

Piadina is a flatbread from the Emilia-Romagna region of Italy. It is traditionally stuffed with cured meat and soft cheese.

Unlike other shop bought flatbreads and tortillas, the bread contains only 4 ingredients and is minimally processed👌🏻

This is a super easy lunch or snack. In Italy they’re often wrapped in tissue and eaten on the go.

#snacks #recipe #lunch #healthyfood #delicious #nutritionist #italianfood #piadina #somethingfortheweekend #weekendfood #easyrecipes #quickmeals

Although there can be many distressing symptoms as

Although there can be many distressing symptoms associated with PCOS, did you know about this potential superpower that women with PCOS could harness…?

As the Olympics in Paris draws to a close and we’ve seen so many amazing performances across so many different sports, I felt this post could just give some encouragement to those of you with PCOS ❤️

https://academic.oup.com/jcem/article/100/3/828/2839059

#pcos #polycysticovariansyndrome #exercise #hormones #testosterone #womenshormones #lifestylemedicine #nutrition #nutritionist #strongwomen #olympics

☀️ VITAMIN C ICED TEA 🌺 My kids love iced

☀️ VITAMIN C ICED TEA 🌺

My kids love iced tea but it contains so much sugar I can’t bring myself to buy it for them. So I’ve made up a batch of hibiscus, rosehip and apple iced tea ahead of the hot weather.

Rosehip and hibiscus are very great sources of vitamin C which has some important roles:

- collagen synthesis
- hormone regulation
- immune function
- antioxidant and anti-inflammatory

When stressed we become easily depleted in vitamin C which can cause further stress to the body.

It couldn’t be more simple! This tea is from the newly opened @sostrenegrene in @thefriaryguildford but actually you can use anything you fancy. I avoided black or green tea because of the caffeine content.

I always use hot water as it draws more flavour out of the tea but of course it takes a while to cool and I use honey as a sweetener. If you don’t like the flavour or prefer it slightly sweeter you can melt some Demerara sugar whilst the tea is hot.

#icedtea #tea #drink #hotday #nutrition #nutritionist #healthyalternatives #vitaminac #rosehip #hibiscus #honey #hormones #collagen #perimenopause #pcos #endometriosis #periods #pms #immunity #drinkstagram

🔬 Research has been published this month that f

🔬 Research has been published this month that found resistance training (also known as weight or strength training) decreased hot flushes in post menopausal women significantly.

👉🏻I often recommend my clients start strength training in perimenopause or even earlier to get a head start as there are so many benefits:

- Improved mood and cognition
- Increased energy levels
- Stronger bones (women following menopause are at higher risk of bone breaks)
- Improved metabolism which helps maintain a healthy weight
- Better balance
- Protective effect against heart disease
- Counteracts loss of muscle due to declining hormones
- Improved sleep quality

#strengthtraining #menopause #perimenopause #postmenopause #fitness #health #resistancetraining #weighttraining #hormones #musclebuilding #hotflashes #healthylifestyle #fitnessafter50 #research #evidencebased #guildford #surrey #nutritionist #menopausesymptoms

🌱 Added fibre bread rolls - recipe for the week

🌱 Added fibre bread rolls - recipe for the weekend!

You’ll know by now that I’m always looking for more ways get fibre into meals because of all the benefits to our health, and these rolls are popular with the whole family. The seeds add texture, flavour and of course the all important fibre!

I made these for a bbq and they were so delicious! Save the recipe to shop for ingredients and give it a go…

(You can use wholemeal flour rather than white flour here but I find it dries out more easily and I’m looking for soft moist rolls)

👉🏻 Ingredients:

7g instant yeast sachet
500g strong white bread flour
120g seeds (any that you have or a mix - pumpkin, sunflower, chia, flax, poppy, sesame seeds)
350ml warm water
1 tsp salt
15g softened butter

Optional (just before baking):
Egg for brushing over rolls
Rosemary spring on top
Sea salt crystals

👉🏻 Recipe:

1. Add flour and salt in a large bowl and rub butter in. Stir in yeast and seeds.

2. Make a well in centre of flour and pour in water. Mix together and knead by hand for 10 mins on a lightly floured surface or use a dough hook on stand mixer, if you have one.

3. Place dough back into bowl and cover with a damp tea towel in a warm area for 1 hour (or until dough has doubled in size)

4. Knead the dough again for 5 minutes, divide into 8/10 rolls depending on size you want.

5. Place rolls on a baking sheet and leave to rise again for an hour, covered with a damp tea towel. Ensure to give them enough room to grow!

6. Preheat oven to 220 degrees (or 200 degrees fan oven) brush a wash of whisked egg over the top if you want a crispier roll and I added a sprig of rosemary on each to flavour.

7. Bake for 15/20 minutes. Tap the base of the rolls to ensure they sound hollow - this means they’re cooked.

#bread #breadporn #homebaker #fibre #healthyfood #healthyeating #health #baking #recipe #foodprep #kidsfood #instafood #foodstagram #weekendbaking #nutrition #nutritionist #guildford #surrey

Why eat fruit and veg in season? 🍓 🥬 First

Why eat fruit and veg in season? 🍓 🥬

Firstly, they’re tastier! A shorter time from field to plate means they retain freshness and flavour.

They’re better for you. As seasonal produce doesn’t need to be stored for as long and transported such distances, the nutrient levels remain higher, delivering more vitamins, minerals and antioxidants to you.

It’s better for the environment. Raspberries harvested in June in Kent, for example, will leave a smaller carbon footprint than those shipped from Chile during winter.

💾 Save this post for your next trip to the shops or farmers market!

#seasonaleating #seasonalfood #seasonalproduce #sustainability #environmentallyfriendly #june #fruit #vegetables #nutrients #nutrition #nutritiontips #womenshealth #hormones #nutritionist #guildford #surrey

💫 M O N D A Y M O T I V A T I O N I work wit

💫 M O N D A Y M O T I V A T I O N

I work with my clients to establish habit change, rather than relying on willpower (which is a limited resource!)

This week, try to add some of these evidence-based tips into your routine to help with hormonal balance.

Don’t feel pressured to add all of them at once; habit change requires patience and time. But it really does pay off in the end!

Once you’ve introduced a change, you can build on it to increase frequency or amount. Starting small is the key.

If you feel you’d benefit from guidance and support with balancing hormones, contact me for a chat! ❤️

#motivationmonday #mondaymotivation #habitchange #startsmall #eatingbehaviour #womenshealth #hormones #hormonebalance #hormonehealth #pcos #perimenopause #menopause #pms #periods #nutritionist #nutritionforwomen #guildford #surrey

📢 ANNOUNCEMENT LADIES! @loubrownactress and I

📢 ANNOUNCEMENT LADIES!

@loubrownactress and I have teamed up to bring you a programme that will get you feeling fitter, stronger and healthier in 6 weeks.

Just in time to feel your best for the summer holidays! ☀️ 👙 🏖️

The female-only, intimate group size and weekly coaching plus education sessions will make it feel like you’re working 1:1 with a nutritionist and PT for 6 weeks!

For only £349 you will have access to:

- 9 page nutrition guide with practical tips and a shopping list
- Private Facebook group for questions and support
- 90-minutes every week of face-to-face nutrition support and fitness programme using the lovely facilities at Harbour Hotel in central Guildford.

As class sizes are small, spots are very limited so DM me if you’d be interested in taking part or share with a friend who would benefit from this programme ❤️

#fitness #nutrition #wellness #weightloss #personaltrainer #nutritionist #womenshealth #strongwomen #healthylifestyle #guildford #surrey #groupfitness #eatwell #hormones #pcos #menopause #perimenopause #womeninbusiness #womenempoweringwomen

6 REASONS RUNNING IS GREAT FOR WOMEN’S HEALTH 🏃🏼‍♀️

(and you don’t have to run far or fast!)

1. As a weight bearing exercise running strengthens muscles and bones - very important in women in menopause and beyond.
2. Women who run were found in one American study to produce a less potent form of oestrogen, halving their risk of developing breast and uterine cancer
3. Reduces the risk of heart disease- running improves blood circulation, reduces blood pressure and cholesterol and increases oxygen uptake. Again, increasingly important for the women as they age.
4. Increases insulin sensitivity which helps to improve blood glucose control. This reduces the risk of diabetes.
5. Symptoms alleviation in menopause - may reduce hot flushes, night sweats and improve sleep quality.
6. Contributes towards healthy weight maintenance through appetite regulation and fat burning. It is also effective for stubborn belly fat!

#globalrunningday #running #runhappy #femalerunner #womenrunning #wellness #healthylifestyle #weightloss #perimenopause #menopause #pcos #hearthealth #exercisemotivation #healthyhormones #healthyandhappy #nutritionist #guildford #surrey

Nutritionally- balanced Mediterranean summer salad

Nutritionally- balanced Mediterranean summer salad 🍅

This is one of my favourite salads. It’s delicious and it’s packed with goodness:

✔️ protein
✔️ complex carbs
✔️ good fats
✔️ fibre
✔️ loads of vitamins, mineral and antioxidants!

Capers, rocket, beetroot, beefsteak tomato, toasted rye bread, truffled ham, tomato with a good glug of extra virgin olive oil and balsamic vinegar.

So summery and tasty (even if the sun is struggling to make an appearance!)

#lunchideas #mealideas #recipe #mealprep #nutrientdense #nutritionist #nutritionaltherapist #balancedmeal #salad #summer #summerfood #hormonebalance #hormonefriendly #guildford #surrey

My super speedy spinach and four cheese pasta bake

My super speedy spinach and four cheese pasta bake

🧀 🍃 🍝

The boys love this, it’s super nutritious and I can whip it up in no time. It served 3 hungry kids over two consecutive dinners!

Green beans, broccoli, kale or even a salad are great accompaniments. You know I love to shoehorn those veg in where I can 😉

500g pasta
750g passata sauce
200g frozen sofrito (diced carrot, celery and onion)
5 x blocks of frozen spinach
200g grated mixed cheese (I used Sainbsury’s grated four cheese mix - mozzarella, cheddar, Red Leicester and double Gloucester)
1 tsp of mixed herbs
Salt and pepper to taste
Big glug of olive oil

1. Boil the pasta for a few minutes less than the instructions state - you want it undercooked so it’s not too soft when it all goes in the oven later.
2. Heat the olive oil in a pan and cook the sofrito and spinach until softened.
3. Add the passata, salt and pepper plus mixed herbs and continue to cook for 3 minutes.
4. Drain pasta and combine thoroughly with sauce then transfer to oven proof dish.
5. Sprinkle cheese on top and bake for 20 minutes at 180 degrees C.
6. Dish up with vegetables whilst hot! 😋

#dinnerideas #dinnerrecipes #easyrecipes #easymeals #cookingforkids #quickmeals #healthyfood #fastfood #feedingkids #mealprep #mealideas #quickrecipes #easydinner #pasta #vegetarian #happykids #meatfree #fridayfood

Save this for when you need it 💾 These methods

Save this for when you need it 💾

These methods have all been shown to lower cortisol levels, calming the nervous system and reducing anxiety.

If you can practice deep breathing, mindfulness or meditation and walking in nature regularly the effects can be even more profound!

Follow me for more recommendations to support hormone balance and wellbeing! ❤️

#selfcare #mentalhealth #anxiety #hormonehealth #hormonebalance #womenshealth #stress #perimenopause #pcos #health #wellbeing #nervoussystemregulation #cortisol #mentalhealthawareness #nutritionist #surrey #guildford

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