Amy Mckee Holistic Nutrition

03/25/2026

Fermented Cashew Cheese

- 1 cups raw cashews
- 1 garlic clove, minced
- 2 tbsp fresh lemon juice
- 2 tbsp nutritional yeast
- 1/2 tsp salt
- 1/2 cup water
- 2 probiotic capsules
- 1/4 tsp oregano (optional)

1. Soak cashews overnight (or at least 4 hours)
2. Drain and rinse cashews and place in a high-speed blender.
3. Add garlic, lemon, nutritional yeast and salt.
4. *Important step* Transfer to a mixing bowl and empty contents of two probiotic capsules.
5. Stir well (DO NOT use a metal spoon here as it will add a metal taste to your cheese or inactivate the probiotics)
6. Place a strainer lined with two layers of cheese cloth on top of a mixing bowl.
7. Scoop “cheese” onto the cheese cloth and then gather into a ball or disk shape.
8. Secure the top with a rubber band and leave on the counter at room temperature for 48-72 hours.
9. Once hardened and to desired taste, transfer to fridge to chill overnight in an airtight container.
10. To serve, unwrap cheese and can sprinkle with dried herbs like oregano or herbs of choice.
11. The cheese will last for 1-2 weeks.

03/23/2026

Testing for perimenopause is tricky as hormones can fluctuate day to day. For this reason, it's best diagnosed based on your symptoms: irregular cycles + symptoms like heavy periods, PMS, irritability, brain fog & mood swings.

When it comes to hormone testing, the key is to have multiple tests over time so we can pick up on patterns and changes. A single test can't tell us if you are in perimenopause.

LH - Often higher in late perimenopause & menopause

Progesterone - Often declines in early perimenopause

Estrogen - May swing between high and low

AMH - May be low

There are also lots of conditions and imbalances that may mimic perimenopause or worsen symptoms such as thyroid dysfunction, PCOS, insulin resistance, blood sugar imbalances, nervous system dysregulation and nutrient deficiencies.

For this reason, if you're in your late 30's to early 40's and suspect you may be in perimenopause, it can be beneficial to see a practitioner for a comprehensive health assessment. Hormone testing is not always recommended.

03/11/2026

Spring running season is around the corner 🏃‍♀️
As mileage starts to increase and races get closer, one of the best things runners can add to their training is strength work.
Strength training helps:
• reduce injury risk
• improve running efficiency
• build power and stability
• maintain form when fatigue hits
Aim for 2–3 full body sessions per week and include single-leg (unilateral) exercises since running happens one leg at a time.
Your future race-day legs will thank you. 💪
If you’re a runner looking for strength workouts (and/or a run/race program) designed for runners and/or nutrition support for training and recovery, send me a message or comment RUNNER.

03/10/2026

Think of perimenopause as a time to optimise your health and your environment.

Here are my top tips:

- Educate yourself about the changes that occur and get help and guidance if required

- Prioritise self care, quality sleep and good nutrition. You'd be surprised at how much sleep and targeted individualized nutrition for YOUR body can help

- Incorporate exercise into your daily life to build and maintain muscle mass. Why? we lose muscle mass as we age. Why is muscle important? It helps us burn more fat, helps keep us strong to be able to get off the floor or climb up on a chair to reach something high with ease.

- Build a network of friends and practitioners to support you. You don't have to do this alone, open up and you would be surprised at how much better you can feel.

- Be kind to yourself during this natural time of transition. Your body listens to the words you speak, speak kindly and be gentle with yourself and your body will begin to respond.

Do you need more in depth help and support in Peri/Menopause? I am here to help, send me a DM and let's chat!

02/27/2026

A few weeks ago we chatted about the different phases of perimenopause and early perimenopause. This week we are chatting about late perimenopause. During the later stages of perimenopause, estrogen levels begin to decline alongside progesterone. Periods are often lighter and spaced further apart or skipped altogether.

Symptoms of low estrogen such as hot flashes and night sweats, become more prominent.

Supporting both estrogen and progesterone during this time can help with symptom management.

If this is something you'd love support with, please get in touch!

02/27/2026

Taking out canola oil can make a big difference in your health and how you feel. How many of you knew it’s an engine lubricant?

Canola oil is the most prominent seed oil used as engine lubricant, so what is it doing in your food?

Seed oils like canola oil are made with heat and pressure. They have been refined, bleached, deodorized, and lack any nutritional value whatsoever.

Through this manufacturing process, toxins develop, multiply, and change. And cooking and reheating with these toxic oils only creates more toxins.

But the good news about seed oils is that removing them from your diet is one of the most powerful things you can do for your health!

02/20/2026

This is your reminder ladies that you are stronger than you think.

I have been lifting consistently since 2005. This week I PR’d so many lifts and surprised myself I didn’t think I could squat with 25 lbs weights on my shoulders but I did it. I didn’t think I could bench press 30’s but I did it. I even managed to easily use 10 lbs for 15 lateral raises - before I could only do 8, I have been stuck at 8 lbs for years for higher rep ranges.

What would happen if you just tried? What would happen if you pushed yourself out of your comfort zone? Are you ready to see what you are capable of? Tell me below👇 or sent me a DM so I can root you on.

02/19/2026

Easy Weeknight Sloppy Joes

* 1 lb ground beef (or ground chicken or turkey)
* 1 onion (chopped)
* 1 tsp onion powder
* 1 tsp paprika
* 1 tsp garlic powder
* 1 tbsp mustard
* 2 tsp chili powder
* 1 tbsp tomato paste
* 1 tbsp gluten free Worcestershire sauce (the wizards brand)
* 1/2 cup ketchup (Primal kitchens no sugar or fake sugar)
* 1 tbsp brown sugar
* 1/2 cup water

Instructions
* In a large pan on the stovetop, cook onion in olive oil until soft (about 5 min).

* Add beef, cook until no longer pink. 

* Add everything else and mix well.

* Turn heat to low and simmer 10-15 min or until desired thickness.

* Serve on mashed potatoe or sweet potato or any way you like :)
* I always have frozen broccoli on hand to add some veggies easily to any meal.

02/18/2026

🥔 Why You Should Eat Potatoes
• Rich in potassium (more than a banana!) to support healthy blood pressure, electrolytes balance and bloat
• Great source of vitamin C for immune health
• High in fiber (especially with the skin) for better digestion
• Provide steady, satisfying energy from whole-food carbohydrates
• Support workouts and recovery with easily digestible carbs
• Help keep you full, which can support weight management
• Contain resistant starch (especially when cooled and reheated), which supports gut health and appetite control
Eating a balanced plate with protein, healthy fats, and fiber-rich carbs like potatoes — instead of just “light” diet foods — keeps you fuller, more satisfied, and makes it easier to stay consistent and reach your goals💪

01/30/2026

Strong doesn’t stop because hormones shift — it adapts. 💪🔥
Chin-ups aren’t just a move — they’re a statement: your body can stay strong, even as your hormones change.
Strength training through perimenopause and menopause helps:
✨ preserve muscle & bone
✨ support metabolism
✨ protect your energy & confidence
✨ keep you doing what you love (running, hiking, life ❤️)
But it isn’t just about what you do — it’s about how you support your body while you do it. Fueling, sleep, recovery, and consistency matter just as much as reps.
👇 See tips below on how to train smart through perimenopause & menopause:
1. Fuel enough — especially carbs to support training and hormones
2. Strength train 2–3x/week to protect muscle and bone
3. Listen to your body (energy, recovery, performance — not the inner critic)
4. Recover on purpose — rest days, mobility, nervous system support
5. Prioritize sleep — it’s where hormones, muscle repair, and cognition actually improve
You’re allowed to be strong at every stage — let’s make that sustainable, not exhausting. 💫
DM me “STRONG” if you want a plan that works with your body, not against it.

01/19/2026

When it comes to perimenopause, estrogen and progesterone are the most well known players, but did you know there are other hormones involved as well?

Progesterone: Often the first hormone to drop due to irregular or missed ovulation. Low progesterone can lead to heavier periods, anxiety, sleep issues, and worsening PMS.

Estrogen: Levels fluctuate wildly before gradually declining, affecting menstrual cycles, bone density, and mood regulation.

Testosterone: A lesser known player that gradually declines, bringing symptoms like reduced libido, lower motivation, brain fog, and loss of muscle tone or strength.

Cortisol: Levels may fluctuate due to changes in adrenal function, influencing metabolism, immune response, and energy levels.

Insulin: Insulin sensitivity may decrease, affecting blood sugar regulation and promoting insulin resistance and weight gain.

Keep following for more science based education. Tell me below did you know all these hormones played a role in Peri/Menopause?