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  • Nutrition Nourishment

    EMILIA │REGISTERED ASSOCIATE NUTRITIONIST I am a Registered Associated Nutrition with the Association for Nutrition (AfN) passionate about food and nutrition and specialised in gut health, intuitive eating, and plant-based nutrition. I practice in a non-restrictive, non-judgemental, and sustainable approach. I share evidence-based nutrition to support and empower you in making informed choices about the food you enjoy and discovering what works for you through getting in touch with your hunger and satiety signals ​ work with me nourishing nutrition to support a happy, healthy and sustainable lifestyle Having studied nutrition for 5 years, including a Clinical and Public Health MSc at University College London, and Food Science and Nutrition BSc at the University of Leeds, I also have a range of work experience within the food and nutrition industry including working as a Commis Chef in the two Michelin star restaurant of Le Manoir aux Quat'Saisons and creating evidence-based nutrition content for Registered Dietitians such as Hala El-Shafie and Sian Shepherd. I now work as a Dietetic Assistant in the NHS at Imperial College Healthcare NHS Trust alongside my private work which includes one-to-one consultations, media, and brand work. I enjoy sharing simple, evidence-based nutrition tips on my Instagram platform @nutritionnourishment, and writing articles including for Rhiannon Lambert, Ro Huntriss, and Nichola Ludlam Raine. ​ Read more about my services below. private consultation I am dedicated to providing nutrition and dietary advice to support you with your health, and building a healthy relationship with both food, and body. I am passionate about working against restrictive diets, to find a balanced lifestyle - one that works and is sustainable for you, culturally, socially, and economically. What works for one, may not work for all. I offer personalised one-to-one consultations to work on your unique nutrition and well-being journey together. work with me "Our bodies are unique in many ways, so I am passionate about celebrating this, and supporting you in finding a way of eating which works for you." "A big thank you to Emilia for sharing her high-quality nutrition advice and expertise amidst all the confusing nonsense and fad diets out there at the moment. She really helped me understand how to turn my back on diet culture. I have recommended her to my friends!" ​ Ajit - Harrow - Educator ​ "Thank you Emilia for all your nutrition and lifestyle support – I really appreciate your guidance on my journey towards a plant-based dietary pattern!" ​ ​ Sam - Marlow - Presenter client thoughts evidence-based approach ​ "Never stop learning, there is so much that life continues to teach us." As a Registered Associate Nutritionist, I am committed to practising evidence-based nutrition by keeping up to date with the latest research. I use this to guide my practice and provide high-quality, simple, and sustainable advice to my clients which supports them in leading a happy, healthy, balanced lifestyle. explore more... blog With so much to cover, and so many people talking about it, Nutrition can be a hard area to understand and sort through the fact from the fiction. In my blog, I cover a range of commonly asked nutrition questions, myths, and misconceptions to help you learn more about how we nourish our bodies and support our health through food. recipes find me on Instagram sharing easy to understand nutrition and lifestyle tips @nutritionnourishment get in touch Click below and fill out the form below to keep up to date on what's going on with Nutrition Nourishment, have access to my latest recipes, news about events, and information, and receive nutrition tips and advice. B y signing up, you accept the terms of Nutrition Nourishment's Privacy Policy and consent to receive e-mails. subscribe For all other queries, please send me an email and I'll get back to you soon. email me

  • Work With Me | nutritionnourishment

    work with me Our bodies are unique in so many ways, so I am passionate about celebrating this, and supporting you in finding a way of eating which works for you. private consultations I am dedicated to providing nutrition and dietary advice to support you with your health, and building a healthy relationship with both food, and body. I am passionate about working against restrictive diets, to find a balanced lifestyle - one that works and is sustainable for you, culturally, socially, and economically. Get in touch with me HERE , to organise your FREE 15-minute consultation. events I have experience creating a successful nutrition event, the NutriChats , established my podcast, " The Nutrition Nourishment Podcast" , Instagram @nutritionnourishment , and host "The Reset" on River Radio. I am available for in-house or virtual nutrition presentations, and events. I have a range of expertise including in gut health, plant-based nutrition, and intuitive eating. Please get in touch to discuss areas of interest you may like to collaborate on! blog writing I write well-research, and engaging nutrition blogs . As with the way I practice, I write in a non-judgemental, inclusive, and evidence-based manner. I have written several articles on a wide range of topics including gut health, myth-busting & dietary pattern themes for Registered Nutritionists and Dietitians including Rhiannon Lambert , Sophie Bertrand , Ro Huntriss , and Claire Petitte . recipe development Working as a Chef in a 2-starred Michelin kitchen, and having recipe experience in Nutrition Nourishment, I hold cooking and recipe development skills. get in touch eating disorder awareness how can what we eat affect the planet? advice for following a balanced, sustainable plant-based diet 1/12 Out of gallery

  • Recipes

    recipes BY EMILIA breakfast lunch dinner drinks sweets Beetroot Pink Granola Green Veg Pesto Pasta Spiced Banana Loaf Veggies On Toast Rustic Cookies Sweet Goat's Cheese Tarts Creamy Garlic Pasta Spiced Pumpkin Muffins Spicy Beans & Sausages Creamy Salmon Sticky Miso Aubergine Banana, Spinach & Kefir Smoothie view more

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Blog Posts (42)

  • eating disorder awareness

    It is Eating Disorder Awareness Week which is all about raising our awareness of eating disorders and supporting an increase in education and training. This post is in collaboration with @tcnutrition, a specialist eating disorder Dietitian. Eating disorders are devastating mental illnesses that affect 1 in 50 people in the UK. We heavily rely on our GPs to spot early warning signs to ensure that people get the help they need but unfortunately, the average GP receives less than 2 hours of education on eating disorders. We are also aware that this week can be overwhelming for many. So, we hope that the following advice supports you in looking after yourself and your relationship with your food, body, and movement this, and every other week of the year: Social media detox. There are many positives that come from social media, however, it can be a dangerous place for comparison, reducing self-esteem and increasing body image concerns. Make sure to curate your feed and unfollow any accounts that do not serve you in your recovery (even if it is a friend or family member). We suggest you consider unfollowing accounts of people who are struggling in their own recovery if this doesn’t help to motivate or inspire you, any page that promotes “what I eat in a day” videos or pages that use air-brushing or editing to change appearance. It might also be worth taking a break from social media altogether. Take time to reflect and challenge eating disorder behaviours. That may be writing a dialogue, journaling, writing down something you are thankful for, saying affirmations, taking quiet time or talking with people you love. Be kind to yourself. Recovery is hard. It is important to expand your life outside of the eating disorder. Do things that make you smile — that could be catching up with loved ones, or pursuing a new or old hobby such as dancing, painting, or knitting. If you are struggling this week, please know you are not alone, and that recovery is possible. For support with an active eating disorder, please seek advice from a specialist eating disorder Dietitian like @tcnutrition and other specialists like @embodyhealthlondon, @mindfulnutritionpractice, @sarahelder, @theeddietitian, @priyatew, @lisawaldronnutrition. Some charities providing eating disorder support include @beatedsupport and @talkedcharity @seedsupportuk.

  • how to support our heart health

    As February is National Heart Month, I thought I would share a little about our heart health and food — keep on reading for some quick and simple swaps we can make to support our heart health this month and for the future. What is cardiovascular disease? Currently, in the UK approximately 7.6 million people are living with Cardiovascular Diseases (CVD), and globally it is the most common cause of mortality. CVD is the term given to a group of conditions that affect our heart and/ or blood vessels. Risk factors. We can’t modify all risk factors such as ageing and genetics. However, small lifestyle changes can reduce other risk factors such as high blood pressure and high cholesterol levels, and these changes can make a large difference in our long-term risk of CVD. Helping reduce our risk. Increase our fibre intake. Fibre can help to reduce our LDL (“bad”) cholesterol levels. It is recommended for adults to aim for 30g of fibre per day however latest figures suggest that the average daily intake of fibre for UK adults is 18g. We can increase our fibre intake by swapping white grains for wholemeal alternatives; try to include more legumes such as tinned lentils and chickpeas and aim to have five a day. Include foods rich in polyphenols. Polyphenols are an antioxidant that are found in several plant-based foods such as fruits, vegetables, tea, and spices, and evidence shows they may help protect against CVD. Consumption of polyphenols is in line with the governments recommendations to eat 5 portions of fruit and vegetables a day, remember this includes fresh, frozen and tinned! Swap in unsaturated fats as an alternative to saturated fats. Unsatuated fats, in particular, Polyunsaturated Fatty Acids (PUFA) (found in olive oil, rapeseed oil, nuts and seeds, and oily fish) has been shown to reduce CVD risk. Whereas diets high in saturated fats (such as butter and animal fats) are associated with increased CVD risk. Consider swapping in an unsaturated fat such as extra virgin olive oil instead of a saturated fat like butter. A high salt intake is associated with increased blood pressure, which is a risk factor for CVD. It is recommended for adults to aim for no more than 6g of salt per day, however, research suggests the average daily intake of salt in adults in England is 8.4g/ day. The majority of salt in our diets is often found in pre-made products, so it is something to be aware of. Regular movement has been shown to reduce our risk of CVDs by up to 35%, so try including movement we enjoy into our routines, whether that is dancing, a long walk, running, strength training, yoga, or anything else you enjoy! A final note These are all tips to help reduce our risk of CVD, not to treat or prevent it. It is important to include balanced in our life, and while it is important to reduce our saturated fat and salt intake for our heart health, these can still have a place as part of a balanced, and sustainable diet. For further information, these resources may help: * National Health Service. Cardiovascular Disease. * British Heart Foundation. Information and Support.

  • how can what we eat affect the planet?

    More and more we are hearing about the impact our dietary patterns can have on the planet, but what does this actually mean? Well, let’s see some ways in which our dietary patterns can affect the planet… …It is estimated that one-third of the food we produce is wasted. Food waste can then rot and release methane, a powerful greenhouse gas. …80% of agricultural land is committed to farming animals, land which could be repurposed and used more efficiently to grow crops. …Meat protein production has a relative environmental effect of up to 17 times more for land use, up to 26 times more water required, and up to 20 times more fossil fuels than soy protein production. What is The Planetarian Diet? This is a dietary pattern which includes foods that have a lighter effect on the environment and was announced by the EAT-Lancet Commission. Symbolically, it is represented by: 1. Half a plate of vegetables, fruits, and nuts. 2. Half a plate primarily of wholegrain and plant-based proteins. With some unsaturated plant oils, animal-based proteins, dairy foods, starchy vegetables and added sugars. Ways we can get involved: * The BDA’s Blue Dot Campaign. * The CIWF’s Rethink Fish Campaign. * The UN’s #ACTNOW Food Challenges. What factors do we need to consider in a sustainable diet? It is important to remember that many things make up a “sustainable diet” and when I use this term, I use it to encompass a diet which is sustainable for the planet, and also for us – socially, culturally, economically and for our health.

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