Roots to Ryse

08/01/2026

Well would you look at that!?
2026 is off to a fire 🔥 start in the nutrition world! 🌍 🥗🧡

Did we think the day would ever come?
Still not perfect but a step in the right direction.

⁉️What do you all think of the new Jan 2026 food pyramid by the USDA. 👏

🕰️ Timeline of U.S. Nutrition Guides

1992 — Original USDA Food Pyramid: heavy base of grains, then fruits/veggies, proteins and dairy, fats & sweets small at the top.
2005 — MyPyramid: vertical colored bands and physical activity emphasis (a redesign of the original
2011 - myplate instead of the pyramid

✨✨🧡🧡✨✨🧡🧡✨✨
Jan 7, 2026 — New inverted food pyramid introduced by Health Secretary Robert F. Kennedy Jr. alongside the 2025‑2030 U.S. Dietary Guidelines — marking the first big pyramid redesign in 15+ years.

📌 What’s in the 2026 Pyramid

🥩Protein & healthy fats at the top — including red meat, full‑fat dairy, eggs, seafood.
🥕Fruits & vegetables prominently included, but the graphic positions whole grains at the bottom with less prominence than before.
🍞Highly processed foods and added sugar are strongly discouraged.
🍳Guideline sets higher protein targets per day and permissive language about saturated fats — even as it retains a cap of ~10% of daily calories from them.

🧠
This new food pyramid is perhaps the most polarizing nutrition guideline shift in decades — and not just because it’s upside‑down on the page. 🤪

🔶 What’s genuinely good

Well let's be honest - we know it was insanity putting grains and heavily processed foods as the majority but of course benefiting the processed food industry.

✅ Putting whole, minimally processed foods front and center is overdue, given the overwhelming evidence linking ultraprocessed diets to chronic disease.
✅ Clearer messaging around sugar reduction and real food quality resonates with long‑standing public health goals.
✅ High quality wholefood protein, carbs and fats finally taking its place in the majority.

It's not perfect but a step in the right direction.

What do we think? 👇

01/01/2026

Happy new year from the roots to Ryse women's health collective. 🧡✨🙏

💛Here’s to a year of restoring balance, rebuilding strength, and rising with intention.

For women, real change doesn’t come from pushing harder — it comes from working with our biology, circadian rhythm, cycles and life stage.

This is about stabilising blood sugar, supporting hormones, protecting muscle and bone, and regulating the nervous system — especially in midlife, when the rules quietly change.

Strength isn’t just lifting heavier; it’s metabolic health, resilient joints, steady energy, and a calm, responsive nervous system.

Balance isn’t perfection; it’s consistency, recovery, nourishment, and rhythms your body can trust.

This year is about evidence-based choices that compound over time — not extremes, not burnout, not quick fixes.

Rooted in science. Guided by wisdom. Rising with intention.

💛🧡Happy day one of your new 365 day book. 📕

29/12/2025

3 days to 2026. How are we all feeling?

The New Year doesn’t need to begin with restriction, pressure, or fixing your body, it should begin with listening.

Listening to what your body is asking for after a full year of living.
Listening to your energy, your digestion, your sleep, your nervous system.

At Roots to Ryse, we believe health starts softly —
with nourishment over discipline, regulation over willpower and compassion over control, especially for us ladies in midlife.

As cortisol is higher than ever, the restriction, the long HIIT sessions or long distance running don't # work anymore.

You don’t need to overhaul your habits today.
Sometimes the most powerful health shift is simply slowing down, eating well, resting deeply, and letting your system settle and ease into the new year.

Strong roots create natural rise 🌿
And health grows best when it feels safe.

Here’s to a New Year that supports you —
not one that demands you change.

I suggest ditch the new year new you generic habits that last a few weeks and start to truly listen to and work with your body, look at your labs, do some lab work if you have not and start giving your body exactly what it needs at this stage of life.

2026 we have lots in the pipeline in terms of our midlife course, updated website, new digital products and webinars to support your midlife journey but for now, If you feel aligned we are taking bookings for one to one online personalised coaching for Jan and Feb 2026.

If you have some recent labs already, we ask to see them 48 hours before the consultation, along with a list of current medications and supplements and a short pre consult questionnaire.

We have some space in Jan and Feb for new consultations but this week in the in between days before the new year, we are just doing the discovery calls for the new year or just book your discovery call for after Jan 1 according to availability.

From a spiritual standpoint, did you know 2026 is the beginning of a new 9 year cycle, a powerful year ahead
2026 isn’t asking you to run faster — it’s asking you to run truer and more authentically.🧡

Book your discovery call here 👇
https://shorturl.at/sNsJs

womenshealth

27/12/2025

Happy nearly 2026. 🧡✨💛🥂

Who is sick of the picky bits and looking at those leftovers in the fridge?

We are in that in between phase between Christmas and new year where you are not quite ready to jump into the new year but you cannot eat another version of Christmas dinner. 😆

It's this time we need to re juggle the ingredients in the fridge to make things a little more interesting.

I am sharing 3 simple ideas.

You can swap the puff pastry on the pie as for the leftover mash for a simple turkey pie.

Add leftover roast veg and stuffing also to the mushrooms to use them up if you want.

I actually cooked turkey in Ireland with family just before Christmas this year and so on Christmas Day, we had beef carpaccio and fig for starters and stuffed duck with homemade cherry, fig and orange sauce. It was a really nice change but the leftovers were different 🙂

No turkey for days. I just used the leftover duck and make a winey homemade tomato based sauce. Roasted tomato onion and garlic in the oven for the sauce and fried up some garlic, leek, onions, carrots and mushrooms.
Added some chicken stock, wine and herbs to the sauce and topped with the leftover mash.

Still the same same, but felt like a new dinner and making use of the leftovers.

No carpaccio left 😁 but I roasted the cauliflower that was left and used some of the leftover veg to make a yummy cauliflower cream soup.

We are still in that mid time between Christmas and new year.
Take your time. Enjoy cooking and give yourself this time to be present.

FOLLOW for all things women's health, focusing on midlife women
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Happy holidays ⚡️🎄

08/09/2025

23/08/2025

💛 Welcome, beautiful midlife women 💛

If you’ve landed here, chances are you’re navigating the changes of menopause — the hot flashes, the sleepless nights, the stubborn weight shifts, the mood swings… and wondering if this is just how it has to be.

There is so much I wish I had known before I hit full menopause at 45!
Yes super young to hit full menopause but the same age as the other women in my family who have been through menopause.
Early onset menopause is actually 44 so this is borderline and a long time with a low level of our anti-inflammatory oestrogen, progesterone and testosterone.

Whether you decide on HRT or not, at the end of the day it is just one tool and the importance of nutrition, lifestyle mindset and targeted movement remains at the forefront during this transition.

Here’s the truth
👉 Midlife isn’t the end of your vitality. It’s the beginning of your second spring 🌸

I’m Melissa, creator of the roots to Ryse women's collective, a qualified naturopathic nutritionist supporting women in this stage of life.
I can work with you currently online from anywhere in the world with 3 main packages, which you will find in the previous post and link in bio.

We are working on the Ryse and align in midlife 12 week program to reach more women in this transition and to give you the practical tools you need to thrive.

You can currently sign up for the prelaunch list for a cheaper prelaunch rate (link in bio)

📍 Whether you’re curious, struggling, or ready to thrive — you’re in the right place.

👉Hit follow for posts with tips + midlife empowerment💪

Because midlife isn’t a decline — it’s your rise 🌟

Book you free 10 minute discovery call first (link in bio) for an initial chat to make sure we align.

11/08/2025

21/06/2025

This is what you should eat for a healthy gut.👆

Comment ‘DIGEST’ to get my free guide with tips on eating clean and boosting digestion!

24/04/2025

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18/04/2025

Happy Easter from Roots to Ryse!
This season isn’t just about bunnies and baskets—it’s about rebirth, renewal, and remembering your power.

Wishing you joy, alignment, and a whole lot of magic for Easter 2025.

10/04/2025

Berries are packed with polyphenols, which have powerful anti-inflammatory and antioxidant properties. Anthocyanidins, the natural blue-purple pigments in plants, are a type of polyphenol that can cross the blood-brain barrier and may provide neuroprotective effects.⁠

Our brain makes up less than about 2 percent of our body weight, but it may use up to 50 percent of our body’s fuel, creating a potential firestorm of free radicals. Might the phytonutrients in berries help fight oxidation, reduce inflammation, and increase blood flow?⁠

⁠The Harvard Nurses’ Health Study followed 16,000 women for years and found that those eating more berries over the long term had significantly slower cognitive decline. In the study, higher consumption of blueberries and strawberries was associated with "delayed cognitive aging by as much as 2.5 years"—thought due to the anthocyanins.⁠

Performing a randomized cross-over study, researchers had participants drink a smoothie made with a variety of berries. Not only did the study subjects achieve a drop in LDL cholesterol during the berry intervention, but they performed better on short-term memory tests, too. Berries can benefit both the heart and the brain.

⁠When older adults added the equivalent of one cup of blueberries to their daily diet, researchers found improvements in their long-term memory and other aspects of cognition. In terms of the number of errors on the test, the placebo group did worse while the blueberry group did better.⁠
All these results suggest that eating just a handful of berries every day, an easy and delicious dietary tweak, may slow your brain’s aging by years.⁠

PMIDs: 22658645, 22535616, 22907211, 22535616, 29141041, 28283823, 28249119

10/04/2025

Your gut and brain are closely linked, with over 90% of serotonin—the ‘feel-good’ hormone—produced in the gut. A healthy gut can boost your mood and mental clarity, proving that nourishing your digestion is a key step toward emotional well-being. 🌱💪✨