https://amandamercernutrition.com/blog daily 0.75 2025-07-07 https://amandamercernutrition.com/blog/why-a-positive-body-image-is-the-missing-piece-to-healthy-eating-in-perimenopause monthly 0.5 2025-07-07 https://amandamercernutrition.com/blog/iron-deficiency-in-perimenopause-the-hidden-energy-drainhttps/wwwamandamercernutritioncom/blog-2-1 monthly 0.5 2025-07-07 https://amandamercernutrition.com/blog/navigating-the-flood-tips-to-support-heavy-periods-in-perimenopausehttps/wwwamandamercernutritioncom/blog-2-1 monthly 0.5 2025-05-19 https://amandamercernutrition.com/blog/struggling-with-weight-gain-in-perimenopausehttps/wwwamandamercernutritioncom/blog-2-1 monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/48c5f164-dee6-434a-b92b-90d1405dade4/Insulin+resistance+1.png Blog posts - Struggling with Weight Gain in Perimenopause? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://amandamercernutrition.com/blog/should-i-weigh-myself monthly 0.5 2024-11-10 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/8929774f-3ecf-4560-84d3-9e325e478aad/measurements.PNG Blog posts - Should I weigh myself? - Are the scales keeping you stuck? https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1731034097973-8B35QWGERR49VHVZDXFN/unsplash-image-fVUl6kzIvLg.jpg Blog posts - Should I weigh myself? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://amandamercernutrition.com/blog/what-is-pcos monthly 0.5 2024-11-08 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/20548cbf-0d89-4ee4-a1dd-40f3eec0bf38/PCOS+diagnostic+criteria+.png Blog posts - PCOS 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/2a92fc40-c265-4b27-bfb2-667fac45a643/ovaries.png Blog posts - PCOS 101 - You do not need cysts to be diagnosed with PCOS. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/5960f1ff-9e24-4d3d-87e8-57b2f4d3cee5/PCOS+types+.jpg Blog posts - PCOS 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://amandamercernutrition.com/blog/bodyimage monthly 0.5 2024-09-17 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1721798368949-7HW4NJUE0AQBAMJI2S1G/unsplash-image-5ddH9Y2accI.jpg Blog posts - Learn how a heathy body image can help you eat better - A positive boby image is protective against increased BMI https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1721798470575-GNG3VS7KF9P92SKBCESV/unsplash-image-0U41Mg8Q_HU.jpg Blog posts - Learn how a heathy body image can help you eat better - Improving your body image could be the missing piece of your puzzle. https://amandamercernutrition.com/blog/reducingpms monthly 0.5 2024-04-16 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/590aceff-8fe0-4584-9b77-d76bfd539250/magnesium+foods.PNG Blog posts - How can I manage PMS? - There are so many different foods you can eat to increase your daily fluids. https://amandamercernutrition.com/blog/hydrationforhealth monthly 0.5 2024-04-15 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/f36194c2-14e9-4abd-97a5-17888c4ebecd/fluid+.png Blog posts - Hydration for your health https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/c1dc071e-37d6-48e5-bbdd-bb569aff1003/urine.png Blog posts - Hydration for your health - The easiest way to is to check the colour of your urine every day. In the morning you are likely to see a stronger colour as you won’t have consumed any fluids while you sleep. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/f984bacd-3c6a-4c50-8982-bc32c826a104/fruits.png Blog posts - Hydration for your health - There are so many different foods you can eat to increase your daily fluids. https://amandamercernutrition.com/blog/want-to-avoid-getting-sick-this-winterhttps/wwwamandamercernutritioncom/blog-2-1 monthly 0.5 2023-05-24 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/046b3539-6083-415c-8aed-3e12a6f2b410/running.PNG Blog posts - Want to avoid getting sick this winter? Be creative with exercise- any movement helps and do something that you enjoy. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/d928b019-a585-4762-89c3-f726ce62e1ab/sunshine.PNG Blog posts - Want to avoid getting sick this winter? - Vitamin D known as the sunshine vitamin is needed during winter https://amandamercernutrition.com/blog/perimenopause-101https/wwwamandamercernutritioncom/blog-2-1 monthly 0.5 2023-04-26 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1682138882166-TGQ1DW13GAPTG90MWPDJ/unsplash-image-XknuBmnjbKg.jpg Blog posts - Perimenopause 101 This is why it is important to track how you are feeling and become in tune with your body. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/f940b0b2-509e-4efc-8e2e-10d3b526f16c/women+celebrating.jpg Blog posts - Perimenopause 101 - Menopause is a long-term hormone deficiency https://amandamercernutrition.com/blog/signsandsymptomsofperimenopause monthly 0.5 2023-03-18 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/de69fd37-3390-49cb-986c-83995e893ad9/curoius.jpg Blog posts - Signs and Symptoms of Perimenopause - Hot flushes and changes to your periods aren’t the only signs…. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/d8cbdb0a-672f-4ab1-b441-b7bcd67a46ed/women+celebrating.jpg Blog posts - Signs and Symptoms of Perimenopause - Thankfully menopause is a topic that is being openly discussed and women are starting to get the treatment and support that they need. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1676097260480-4WSV9IJWZXI1668GLUBK/Amanda-44.jpg Blog posts - Signs and Symptoms of Perimenopause https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1676097364824-TPDLW1MYW5Z2PZL4H8BD/Amanda-37.jpg Blog posts - Signs and Symptoms of Perimenopause https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1679099751376-XZLL217JSMCJEG2ND54L/Screenshot_20220913-173430_feel+better.jpg Blog posts - Signs and Symptoms of Perimenopause https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1679099790107-HBU3T400R6KS5QD6E35A/Amanda-57.jpg Blog posts - Signs and Symptoms of Perimenopause https://amandamercernutrition.com/blog/creatine-supplement monthly 0.5 2023-03-16 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/e697d3d9-5b0a-4953-96a6-8dc85ea308cd/Creatine+.png Blog posts - Creatine Supplement - Creatine is a very versatile supplement and it is not just for those who want to lift more weights in the gym. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1676097127749-YKXOIW36JITQ1DD5LW19/gym+pic.png Blog posts - Creatine Supplement https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1676097197546-DB72Z5SMW292ZFPUEFY2/Amanda-36.jpg Blog posts - Creatine Supplement https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1676097260480-4WSV9IJWZXI1668GLUBK/Amanda-44.jpg Blog posts - Creatine Supplement https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1676097364824-TPDLW1MYW5Z2PZL4H8BD/Amanda-37.jpg Blog posts - Creatine Supplement https://amandamercernutrition.com/blog/why-you-struggle-to-lose-weight monthly 0.5 2023-04-26 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/736ad95a-4b83-4f49-ad52-ee57bfe761ba/TDEE.PNG Blog posts - Why you struggle to lose weight - Total daily energy expenditure (TDEE) Is an estimation of how many calories you burn per day when exercise is taken into account. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/b7f3a81b-4e76-45f6-932d-62a5359a0c08/eating.PNG Blog posts - Why you struggle to lose weight - 3. TEF- Thermic Effect of Feeding Interestingly TEF makes up 10% of your TDEE. https://amandamercernutrition.com/blog/why-does-the-scale-weight-change-each-day monthly 0.5 2023-03-16 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/21f83cbe-b1b8-46c6-8213-0644ea152977/scale+weight.png Blog posts - Why does my scale weight change every day? There are so many reasons for daily fluctuations that don’t have anything to do with gaining body fat https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1673551877683-01QCVVS6LI1DNBY13M47/Amanda-39.jpg Blog posts - Why does my scale weight change every day? https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1673551836098-S8RVZC2T965P8JOUVF57/Amanda-53.jpg Blog posts - Why does my scale weight change every day? https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1673552940919-BR1DKMOPLBJO07F08VLI/Amanda-57.jpg Blog posts - Why does my scale weight change every day? https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1673551909244-0CFH0MWP74B4YZBJ23O4/Amanda-43.jpg Blog posts - Why does my scale weight change every day? https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1673552517156-48YMWQEO8G4DVOO26K9U/Amanda-32.jpg Blog posts - Why does my scale weight change every day? https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/1673551065662-BR5TIH0SDOZTOFI6J41O/unsplash-image-CYreeF3f7CY.jpg Blog posts - Why does my scale weight change every day? - 5. Sodium/Salt intake When you eat foods that are high in salt (this is easy to do if you eat a lot of processed foods every day) this also has an impact on the amount of water your body will retain. Eating a diet high in salt or eating a meal that is high in salt can make you feel bloated and often quite thirsty, which can lead to an increase in water retention- your body will hold onto more water which may increase the scale weight. https://amandamercernutrition.com/blog/sleep monthly 0.5 2023-03-18 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/517aa527-8521-4d6c-b577-9611ee05ab9e/sleep+cycle.jpg Blog posts - Can sleep help you lose weight? - Sleep-wake cycle Circadian rhythms are 24-hour cycles (our sleep-wake cycle is 24.3 hours) that are part of your body’s internal clock. One of the most well know circadian rhythms is your sleep-wake cycle. While insomnia is one of the biggest issues with a sleep-wake cycle that is out of alignment, so too is always feeling sick, tired or having brain fog and not feeling ourselves. These can all be symptoms that you are out of sync with your internal body clock and it is important that if you feel out of sync with your sleep-wake cycle that you prioritise getting it back on track. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/97672c7c-2487-43cd-8cc3-4d3326cb8277/Hours+of+sleep+.png Blog posts - Can sleep help you lose weight? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://amandamercernutrition.com/blog/why-new-years-resolutions-dont-work monthly 0.5 2023-04-26 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/83ae3079-952b-404b-8fba-908e706b40c2/patience.png Blog posts - Why new year’s resolutions don't work "The person who loves walking, will walk further than the person who loves the destination" https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/2e1b41e3-f06c-47bc-bada-5011c1288bbc/new+years+resolution.png Blog posts - Why new year’s resolutions don't work "There is nothing to fear, because you cannot fail. Only LEARN, GROW and become BETTER than you've ever been before" - Hal Elrod from Miracle Morning https://amandamercernutrition.com/blog/supplements monthly 0.5 2023-04-26 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/0ebf2fb2-9679-4f70-94c6-aa5fa751636a/sunshine.PNG Blog posts - What supplements should I be taking? How much do we need: Unlike vitamin C, Vitamin D is a fat-soluble vitamin which means it can be stored in the body. The RDA is: 10ug/day (400 IUs/day) but this can go up to 4000 IUs/ day if advised by your doctor. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/4c5cc5aa-f4f6-448d-bdec-f9106ad498af/fish+oils.PNG Blog posts - What supplements should I be taking? https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/3644a1fc-d8e1-4dce-be6b-7886388eac9b/vit+c.PNG Blog posts - What supplements should I be taking? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/d27c9662-8909-42a3-8172-31fb414c586c/supps.PNG Blog posts - What supplements should I be taking? If you eat a relatively balanced diet the chances that you are deficient in certain nutrients is probably quite low. The best way to give you body all the vitamins and minerals it needs is from the foods that you eat rather than a pill. Not to mention that the cost of having to take quite a few different pills each day can quickly add up and become quite costly! While I am not anti-supplements, there are a few supplements that I think are necessary at certain times of the year when it comes to optimal health, which I will dive into. SPOILER ALERT- the list is not huge! https://amandamercernutrition.com/blog/myfirstblogpost monthly 0.5 2023-04-26 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/64d32aec-c27e-4712-b19b-5c4cad6dc7a5/Sleep+1.png Blog posts - 6 FREE tips to improve your health SLEEP It is important to make sure you get enough sleep every night. Not getting enough sleep can influence how much you eat that day! In a study comparing those who didn't get enough sleep, they ate an extra 270kcals a day vs those that got enough sleep. Not getting enough sleep can make it harder to stay in a calorie deficit and lose weight. It does this by increasing your hunger through hormonal disruption by reducing leptin (satiety hormone) and increasing ghrelin (hunger hormone). If you want to build muscle you also need adequate sleep. Reduced sleep can reduce various maximal lifts- meaning you cant lift as heavy as you could if you had gotten a good night’s sleep. Research has shown that athletes that slept on average less than 8 hours each night were 1.7 times more likely to have an injury (Milewski et all 2014). https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/6094f78f-e3d4-4348-b234-4f420dc05bf8/Movement+.png Blog posts - 6 FREE tips to improve your health 6. Movement Moving your body in whatever way that feels good for you is so important not only for your cardiovascular health but your mental health as well. Find something that you can do everyday- walking, swimming, running, yoga, weight training, Pilates. https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/598eff9a-02b7-4aac-9fa4-eae6c59d770f/Journal.png Blog posts - 6 FREE tips to improve your health - 4. MANAGE STRESS High levels of stress can have a negative impact on our general health and can really impact your gut health as your body is in a constant state of flight or fight. Research has shown that keeping a gratitude journal has psychological benefits. https://amandamercernutrition.com/blog/my-why monthly 0.5 2023-04-26 https://images.squarespace-cdn.com/content/v1/6375829e5f89756d713c3c55/d5a98aae-4da3-4c6f-a57a-3788133f0ba8/FB_IMG_1633558454508.jpg Blog posts - Why I became a Nutritionist I went from never doing any form of exercise to running 10km, half marathons, lifting weights, starting CrossFit and entering a few CrossFit competitions. 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