Nicholas Sparks has to be one of my favourite authors, but I hadn't read any of his recent novels. Since rediscovering my kindle, I've been reading through these titles, and thought I'd share a few of my thoughts on them! The Return. I started with this book as the first one of Sparks' stories I've read in a while. I think spoke along similar lines of "Safe Haven", a favourite book of mine, which is why I think I enjoyed this story so much. In this book you follow the main character, Trevor, to see true kindness, selflessness, and love. Every Breath. Out of the books I've read recently, this is the one that entranced me. I loved the story, and how personally it was told by Sparks', a style which I haven't read before. I loved the different settings chosen, the imagery used and felt connected to the character's journey. I dream of visiting a place even close to Kindred Spirit. A magical story. See Me. I followed with this book. Wow what an adventure of emotions, and unexpected changes in relationships between characters. It is an interesting read, which kept me guessing, and continued to surprise me. Once I clicked onto what Sparks was trying to convey to the reader, without the characters yet knowing, I felt myself trying to tell Colin what he needed to know for safety - I had to stop myself from reading ahead! Two by Two. This was the most recent book I've read. I guess you could say there was nothing special about this storyline, but I would have to disagree. Following the challenges and successes of someone's everyday life, was special & reassuring to read. I thought it was beautifully written, and you could relate to the internal turmoil of Russ. I'd describe it as a beautifully simple read with a warm message that no one should have to walk through life alone. One of the reasons I think I love Sparks books so much is that they always come to a round end - sometimes how you imagine, sometimes not, but I like that you get to know what happens to the characters on their journeys. Also, I always learn something, from the wise lines of characters like Marge in "Two by Two", to some great facts (often about wildlife I seem to find?!) like bees in "The Return"!

It feels very surreal to be writing this, but I have finished the final exam of my MSc! It was a 30hour stats exam, running from July 17th to July 18th. It was an intense exam, but feel proud to be at this point, and only have my dissertation left to go! I thought it'd be a good point to reflect on my MSc so far. So, for those of you reading this who don't know me, I graduated from the University of Leeds in Food Science and Nutrition BSc in the Summer of 2020 and started my MSc in Clinical and Public Health Nutrition at UCL in September 2020. The programme consists of 8 core modules (totaling 120 credits), and a research dissertation (60 credits), and is run across 3 terms. What I especially found different by this year, was that modules were run in blocks. So we'd have 2 modules running at a time, once those finished, the next 2 started. And at the end of the second 2, you'd have the exams/ coursework for the first 2 - multi-tasking became very important! I really enjoyed all the modules this year, each one bringing in a different aspect of nutrition, and have just picked a couple here to share with you today. Term 1 included a fundamental nutrition module, as everyone comes in from different backgrounds, this is a great opportunity to lay the foundations for the year. We also had the majority of our lab and stats modules in Term 1, although we couldn't be there in person this year, we made the most of what we could do online. I think one of my favourite modules was "Disease Related Malnutrition" because it was based in clinical nutrition, which included looking at the immune system, inherited & acquired metabolic diseases, cardiovascular disease, liver disease, cancer, HIV, renal disease, nutritional anemias, aging, and my favourite... the gut microbiome! In Term 2, we had a few more public health facing modules, in addition to new clinical nutrition ones. Public health wise, the module "Malnutrition In The Community" was really great. Unfortunately, due to social distancing regulations at the time, we were unable to visit any sites, but I felt lucky that we were able to talk with different settings via Zoom, to understand the impact they are having in the community. This included talks from schools, food banks, FoodTalk, Centrepoint, CASSH, and Diabetes UK. Then in clinical nutrition, the content from "Disease and Disordered Eating" was a module that particularly stood out to me, looking at the relationship between clinical disease and disordered eating. So, this brings us to Term 3, where I am currently at. Term 3 is focused on our dissertations and is due on my birthday, August 26th! We started talking about dissertations at the end of Term 1, where I reached out to a number of supervisors who were doing topics of interest to me. I am now working on a systematic review looking at the relationship between the gut microbiome and eating disorders. For this, I have gone over to the "Eating Disorders and Clinical Nutrition" programme. This is because I wanted to use the opportunity of this year to explore different aspects of nutrition that I haven't before while keeping to one of my passions - the gut microbiome. There have been some bumps along the way but it has been so interesting, I've learned plenty, and have really loved my MSc. I feel grateful to those who have supported me this year, and for the network of nutrition professionals who have helped develop my practice.

The gut microbiome is one of my key areas of interest, having completed my BSc dissertation, and now MSc dissertation on the topic. The gut microbiome has widespread effects on our body, including our brain via the gut-brain axis. I really enjoyed researching and writing this piece for my mentor, Sophie Bertrand (RNutr), in this area. Research is increasingly demonstrating that there is a relationship between our mood and the food we consume, which is the theme we are going to explore today, specifically looking at factors affecting our gut-brain axis (1). Our gut microbiome communicates to our brain via the gut-brain axis, so it can exert an influence over immune and hormone signalling in our brain. Preliminary evidence in humans suggests that our gut microbiome is altered in depression. So, what can we do to support our gut microbiome? (2,3) In this piece, I consider several aspects of the Mediterranean dietary pattern. Overall, the relationship between food, mood, and mental health is complex. A diet that provides us with adequate amounts of all the nutrients and which we feel good eating, satisfying our personal dietary preferences, is likely to support a good mood. You can this full blog here: https://sophieshealthykitchen.com/how-can-food-support-our-mental-health/ References (1) https://www.bmj.com/content/bmj/369/bmj.m2382.full.pdf (2) https://www.jci.org/articles/view/76304 (3) https://www.sciencedirect.com/science/article/pii/S0166223613000088?casa_token=_y-Dgsg6aUwAAAAA:9sDIReFLBKSG7AGY1lDNmU5cSV1NDf361Rk4lkqXRzRfb9Y9qKyVobsQciPY2dyK2lmJq8f8a0A

In this blog I've written for Rhiannon Lambert (RNutr), I take a look at the role of our gut hormones, and gut microbiome communicating with our brain and how this plays a role in our hunger and satiety cues. The gut-brain axis is a two-way communication between our gut and brain, which has several effects on our physiological and psychological health. One way this communication works is through our gut hormones and gut microbiome (1). Research in this area has been growing, what is presented in this blog is up-to-date as of publication, but more is needed to understand this relationship fully. Finally, in this piece I take a look at how we can use the principles of intuitive eating to help us become more aligned with our hunger and satiety cues. You can find this piece here: https://rhitrition.com/the-role-of-our-gut-brain-in-our-hunger-cues/ References (1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7147657/

In this latest blog I have contributed to with Sian Shepherd, RD, as intern for BeGoodToYourGut.co.uk, for Symprove For Professionals, we wrote about the changes that occur in our gut microbiome as we age. The gut microbiome is an area I have always been interested in, having focused on it in my BSc and now MSc dissertations. This was a great opportunity to look at the changes to our gut microbiome throughout our lifetime, and what we can do to support our gut health. Ageing is determined by complex interactions between genetic and environmental factors. Research to date suggests that alterations to the gut microbiome may lie at the core of many age-associated changes, including immune system dysregulation, metabolic alterations, and susceptibility to disease, for example cardiovascular disease, rheumatoid arthritis and type II diabetes (1, 2, 3) although it remains unclear whether these alterations are a cause or consequence of ageing. In this piece, we looked into the evidence of how age-related changes are associated with the microbiome and have provided some general recommendations of how we can support a benefical composition of our gut microbiome. You can find this blog here: https://symproveforprofessionals.com/educational-resources/articles/the-gut-microbiome-and-healthy-ageing/ References (1) https://pubmed.ncbi.nlm.nih.gov/23563705/ (2) https://pubmed.ncbi.nlm.nih.gov/24192039/ (3) https://pubmed.ncbi.nlm.nih.gov/23719380/

Book Review. I have had this book, "Still Me" by Jojo Moyes, for years. It always interested me but has sat untouched. Recently, I had re-found my love for reading, and so pulled it off my bookshelf and begun to read. I cannot believe I had not opened it before! From the first page, I was hocked! I have loved this book, it was beautifully written, I felt as if I was in Louisa’s shoes. I could hear different accents, expressions, feeling,s and emotions. You could hear the characters shout, and whisper, and every emotion as they felt them. It made me both laugh out loud and cry. I had to stop myself reading ahead, as I was so interested to find out about Louisa’s journey in New York and saying “Yes” to all new opportunities. We begin the story after Louisa lost to love of her life, and she is in a dark place. She has met someone new, Sam, and has a supportive family, but needs something different. That is where this job opportunity in New York, working for the Gopniks. It is a household full of tension and secrets, which we learn and keep with Louisa. For months Louisa’s life revolves around Mrs. Gopniks every move and secret, but the secrets start to crumble. Louisa finds herself in some tricky situations and without knowing many people in New York, and not being able to go home, but she does have a few friends and an unexpected ally for support. This is an excellent read for someone who loves a funny, love-filled, emotional book. We follow Louisa Clark to explore this new world in New York, becoming confident, and brave, watching her new friendships and life in New York, all while staying true to herself. We finish following Louisa's journey with, well, to me, an unexpected ending - but I guess that's the beauty of opening our eyes to different people's perspectives. If you read/ have read this book, please get in touch, I would love to hear your thoughts too! Emilia x

Last week, 8th to the 14th March 2021, was National Salt Awareness Week, It is organised by Action on Salt, part of CASSH. CASSH is a charity aimed at supporting reductions in the population's salt and sugar intake. It is recommended the maximum daily intake of salt to be 6 grams per day, however, adults in the UK consume over 8 grams. The mission of Action on Salt is to work with the government and food industry supporting them with gradually reducing the UK salt intake to below the recommended maximum level. Why is salt reduction important? Well, high salt intake contributes to hypertension, high blood pressure, which the World Health Organisation estimate affects 1.13 billion people worldwide. Hypertension increases our risk of developing cardiovascular disease. Hypertension is one of the most treatable causes of premature morbidity and mortality globally. What is CASSH doing? CASSH does research to strengthen the evidence to provide to key stakeholders and create policy change, it does media publicity and public awareness campaigns, in addition to encouraging the industry to reformulate products. Reformulation of products is important, as an estimated 75% this salt is already added in food by the food industry. So far, CASSHs key achievements include achieving a 10% reduction in the UK salt intake, saving an estimated 6000 lives each year. Now, we do need salt, it is an essential nutrient for healthy blood pressure, nerve, and muscle function, BUT as explained about, in excess amounts, which on average most people do consume above the recommendations, it contributes to hypertension. So, what can we do? Try using different products, instead of salt, to add flavour to our meals, for example, herbs and spices. When possible, choose unsalted alternatives, or products low in salt. A guide to the traffic light labels you see on the front of packs is: - Green “low” = <0.30g/ 100g Amber “medium” = 0.30-1.50g/ 100g Red “high” = >1.50g/100g OR >1.80g/ portion And to finish with a #mythbusting rock salt and sea salt are both just as high in sodium chloride (salt!) and so both contribute to high blood pressure in excess amounts – one is not “healthier” than another. Resources Action on Salt. Available at: http://www.actiononsalt.org.uk/ British Heart Foundation. Salt. Available at: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/salt?gclid=Cj0KCQiAnKeCBhDPARIsAFDTLTKt3EkrlRzCBNgTnTI9qWvA-AVgVld2D151MCs5bCQY1Bx5TK0Qav4aAkmSEALw_wcB&gclsrc=aw.ds Food Standards Agency. Salt. Available at: https://www.food.gov.uk/business-guidance/salt National Health Service. Salt: The Facts. Available at: https://www.nhs.uk/live-well/eat-well/salt-nutrition/ References https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/338782/SACN_Salt_and_Health_report.pdf http://www.actiononsalt.org.uk/ https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/773836/Sodium_study_2014_England_Text_final.pdf https://www.nice.org.uk/guidance/ng136/chapter/Context https://www.who.int/news-room/fact-sheets/detail/hypertension Here is my IG infographic: https://www.instagram.com/p/CMUGd89BTqY/

I have recently written a new blog piece, this was for Claire Pettitt, Registered Dietitian. I was excited to write this piece, as often terms like "gluten intolerant", "coeliac disease" and "wheat allergy" can be confused, so in this piece, I have a look at the different terms and explain what they mean. You can find this blog here: https://www.clairepettitt.com/blog/gluten-intolerance-coeliac-disease-and-wheat-allergy

Generally, I have seen that while many people have heard of iodine, not so many people know where we can find in in our diets, and what is does for us, so I was excited by the opportunity to write this blog. Iodine is an essential trace element in our diets and plays an important role in normal growth and development. Iodine deficiency is a significant public health problem worldwide (1,2). It effects 2 billion people worldwide, and recently prevalence in the UK has increased, particularly among adolescent females and pregnant women (3,4). In this article you can find out more about the function of iodine, food sources, iodine deficiency & prevalence, iodine recommendations & supplements, and risks of excess iodine. You can this full blog here: https://rhitrition.com/what-is-iodine-are-you-getting-enough/ References (1) https://pubmed.ncbi.nlm.nih.gov/18053280/ (2) https://www.liebertpub.com/doi/pdfplus/10.1089/thy.2013.0128?casa_token=_sgrzMztDuYAAAAA:-4TzE6HFWWk8BqRtZfBmoBJ8hb5POeu9Bj_gQmbqhoLEZvYsUlggR2sVmL_TehtarrBeB1Wpn7ohbAM (3) https://pubmed.ncbi.nlm.nih.gov/21640375/ (4) https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-277X.2008.00881_9.x

Fats are an important part of our diet, they are categorised into saturated, monounsaturated and polyunsaturated fatty acids. Fats are essential for as they aids the absorption and act as a carrier for fat-soluble vitamins and provides us with energy. It is recommended to eat them in small amounts and to choose unsaturated oils and spreads when possible (1,2). There is one exception which is trans fatty acids. These structurally are unsaturated fatty acids but behave like saturated fats and it is recommended to limit them in our diets (1). Within unsaturated fats, are the polyunsaturated fatty acids (also known as PUFAs). Within this are omega-3, omega-6 and the less commonly spoken about omega-9. They are essential fatty acids, meaning we must include a small quantity of them as part of a balanced diet (3). In this piece for Rhitrition, I dive into the evidence behind essential fatty acids with reference to research on their potential health benefits. You can this full blog here: https://rhitrition.com/essential-fatty-acids/ References (1) https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/fat.html (2) https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/ (3) https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/

Christmas can be a complex and challenging time for many of us (1), and stress around food can add to this. In this article, I draw inspiration from Intuitive Eating to help support you this Chirstmas time. Remember, this year has been a tough, so try and not put too much pressure on ourselves and let us try to enjoy the celebrations and get in the spirit of Christmas; make festive bakes, send festive wishes, watch a Christmas movie, and enjoy every moment we have. Remember Christmas is only 1 day out of the 365 days of the year. You can find the full article here: https://rhitrition.com/happy-healthy-over-christmas/ References (1) https://www.semanticscholar.org/paper/Christmas-and-Subjective-Well-Being%3A-a-Research-Mutz/9327633bb72a1db65c46f4c8adfc472c922cbed0

Gut health is something I am very interested in and I really enjoyed exploring this topic. It is estimated we have 200g of bacteria in and on us at any time (1). Our bodies contain almost as many bacteria as we do human cells, with some on our skin, mouth, and nose but the largest amount being in our gut (2). Changes in the gut has widespread effects on our overall health, and many things can affect our gut microbiome composition including our dietary intake and foods such as fermented ones. In this piece I look into what fermented foods are, about gut health and what the evidence is currently showing us about the impact of eating fermented foods on our gut health. You can find this blog here: https://rhitrition.com/fermented-foods-gut-health/ References (1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991899/ (2) https://www.bda.uk.com/resource/give-your-friendly-gut-bacteria-a-helping-hand.html