Amber's Coaching

Amber's Coaching Holistic ADHD Coach: nutrition | mindset | lifestyle www.ambermacintosh.com

10/06/2026

Apologies, a little blip in posts from Insta reaching this page over the last few weeks. Fix sorted & whilst I know the formatting doesn't translate I hope contect is interesting!! xAmber

🧠 Comment OMEGA 3 for my salmon recipe 🧠 equally have a slide ➡️ through to see how you might squeeze a little more into...
10/06/2026

🧠 Comment OMEGA 3 for my salmon recipe 🧠 equally have a slide ➡️ through to see how you might squeeze a little more into you & your families diet?

Yes, this is nutrient that can be hard to get in. Oily fish can be tricky for many, you may not like the taste, enjoy a vegan lifestyle or choose to be plant based? My go to brand of supplements is & I can highly recommend daily supplementation for those of us stuggling to get those 2 portions into our busy lives 😉.

Here for all your questions?!

🙄 A plea from ADHD 15 year old me 🫣 honestly very little has changed for us, which is madness, right? We learn so much a...
05/05/2026

🙄 A plea from ADHD 15 year old me 🫣 honestly very little has changed for us, which is madness, right? We learn so much about minds that think differently but rarely impliment in real terms!

I can't have another teen dispondently sit in front of me broken by not being seen, heard or understood. These minds that have so much to give deserve more ❤️‍🩹. We can do better, we must do better.

30/04/2026

🙌 You found us 🙌 Comment RECIPES for all the latest from my kitchen, designed for busy brains & ADHDers.

🙌 Focusing on foods that index high in the 6 nutrients most important to ADHD minds:
Omega 3
Magnesium
B vitamins
Zinc
Vitamin D
Iron

🙌 Packing protein into every dish, yes natural fats & fibre are also important, but protein is key!

🙌 Feeding our neurotransmitters, GABA, serotonin, noradrenaline & dopamine.

🙌 Making dishes quick & easy - otherwise they won't get made at all 😅

🙌 We are constantly updating recipes with ideas from my family so yours can enjoy them.
xAmber

28/04/2026

ADHD TEENS - when is it ok to mask?

Thought I would voice my thoughts as I love working with this group of young people. Masking has a place at different times & in certain environments in our lives. Our nervous systems can manage this if, and only if, we have safe places & people in which / with whom to regulate.

This is a hard but necesary learn for our neurodivergent teens & something we review in coaching - what are your thoughts?

🍔 Zinc & ADHD 🍄‍🟫 we know there are nutrients helpful for our brains but I want you to know exactly which foods index hi...
26/04/2026

🍔 Zinc & ADHD 🍄‍🟫 we know there are nutrients helpful for our brains but I want you to know exactly which foods index highest so you can REALLY support yourself 🫶.

Men need between 8-11mg of zinc a day, women 7-10mg & kids aged 3-13 nearer 5-8mg. In my calculations I have kept to upper range because busy brains exhaust nutrients more quickly. Kids above 13 live in 'adult' bodies.

Zinc is an essential trace element needed for the metabolism of neurotransmitters, think dopamine, and for melatonin. It also plays an important role in neurological functions, supporting memory, attention, impulse & appetite regulation.

The science is the science so plant based eaters don't come at me, but, much like iron animal based food sources are more bioavailable. This is because phyates can inhibit absorption, try to soak seeds & nuts to remove this.

Crab is also a great zinc source. Will add my husbands linguine recipe to the website very soon! I can't touch shellfish due to allergy!

ALL recipes in these pictures are on my website. I look forward to seeing which nutrient you want covered next??

# adhdrecipes

🫶 ADHD & Self Enquiry 🫶 is not me saying take up yoga - because yoga is not movement you do on a mat, it's a way of bei...
24/04/2026

🫶 ADHD & Self Enquiry 🫶 is not me saying take up yoga - because yoga is not movement you do on a mat, it's a way of being! It's choosing to get out of your own way & practise being with yourself.

It's a cuppa with the sun on your face listening to the dawn chorus. A walk in nature, taking in how the landscape changes. Maybe it's regulating your breath to a different slower pattern? Creating a space that calms your senses to which you return to read or listen to music. It's dancing, singing, fishing, writing, climbing, swimming, running - all done with your mind fully connected to that soul focus. It is mindful.

Yes I am calm & together, mostly, because I have a practise of self enquiry.

21/04/2026

⛔️ We reduce demands placed on ADHD kids ⛔️ so that we can show them how environments can be adapted to support their needs.

Only when this is happening will their nervous systems FEEL it. Feeling means the system signals safety, more comfort & more ability. So in fact by doing less we show ourselves there is room for more, a choice we make for ourselves - that is not directed at us.

This is being the change you wish to see. In time we hand this advocating batton over to our teens & they do this for themselves.

Less really does become more & resilience follows.

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