Amanda Ryder Nutrition

The Magic of Mushrooms and the Power of Nature

Hi everybody,  I hope you're all well and enjoying the Autumnal colours.

This month I wanted to share two things that I’m doing to help with the transition from Autumn to Winter.  With shorter days, more time inside and lack of natural day light, our immunity, sleep and mood can all take a hit. 

Therefore I'm  getting into new habits: I'm incorporating mushrooms into my cooking and I’m making a real effort to get outside for at least 30 minutes every day. I’m really feeling the benefits and I hope I can inspire you to do the same. 

A quick update on what I've been up to over last few months.  Along with seeing clients and giving talks, I've got a new website:  
I’ve also completed a Functional Medicine course - Applied Function Medicine in Clinical Practice, and I’m now accredited to practice Functional Medicine. For more information on that have a look at 

Additionally, along with a colleague, we have created and piloted a new dietary programme called FRESH START which we will be launching in the new year.  More on that in December.
The INSPIRED WOMEN WORKSHOP is now fully booked and I'm hoping to do another one in the New Year as it has received a lot of interest.  Keep an eye out for that too! 


So why mushrooms?
Mushrooms are great at this time of year. They have a pleiotropic effect (great word, means something that has more than one benefit).  Studies have shown that they can positively affect the immune system. That’s because they contain beta glucans, a kind of fibre that has a stimulatory effect on immunity. They may just help optimise your immunity and keep those colds and flus at bay.  They are also a great source of B vitamins (think energy production), they contain significant amounts of selenium, an important antioxidant, along with a small amount of Vitamin D.  They are low in calories so you can really pile them onto your plate and fill yourself up.  One word of caution though, if you have an autoimmune condition then you may want to take it easy and just eat them occasionally. They are also being studied for their anti cancer properties with some promising preliminary results, and I think it won’t be long before we find them in mainstream medications. 
Fig & Mushroom salad

This is currently my favourite super easy lunchtime salad.  All I do is put the salad together and add the cooked mushrooms at the end to give it some warmth and an incredible flavour.  Give it a try!

For the mushrooms...
Start by sautéing a cup of mushrooms in a little olive oil or butter, then add a spoonful of balsamic vinegar and a little water and bubble away for a few minutes more.  Place on top of your salad of choice.

I made this one with rocket, pea shoots, figs, half an avocado and a boiled egg.  

Which mushrooms are best? 
These are the ones said to have the most health benefits: White button mushrooms, shiitake and oyster (these two also high in protein) porcine, chanterelles and maitake.
Spending time outside

We all have a tendency to spend more time inside at this time of year.  However, spending time in nature is essential for human health and as modern life marches on, it’s something we are doing less and less of in our daily lives.  

Did you know it can:

  • Improve your short term memory
  • Reduce inflammation
  • Reduce corstiol levels (stress hormone) 
  • Help with anxiety and depression
  • Increase energy levels
  • Improve sleep

Studies show a plethora of benefits and these benefits are even more dramatic when individuals spent time in woodland. So if you can find some nature around you, go and spend time in it and reap the benefits. 

More from me in December - stay well

Working with you towards better health, 


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Amanda Ryder Nutrition · 48 West Green · Barrington, CAMBRIDESHIRE CB22 7SA · United Kingdom

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