I have written a new piece for Rhitrition looking at what the evidence says about our diets and how they can effect sleep and tiredness. Some of the topics I go into are: What is sleep and sleep hygiene? Sleep hygiene and our health. Diet and sleep hygiene. How can our diets reduce daily tiredness? How can our diets negatively affect our sleep hygiene? Advice to reduce our tiredness and improve our sleep hygiene. Resources to help us. You can find this blog here: https://rhitrition.com/do-our-diets-affect-tiredness-and-sleep/

Polycystic Ovaries Syndrome (PCOS) is something close to me, and affects millions of women worldwide, with an estimated prevalence of 1 in 10 women in the UK (1,2) so was an honour to write this blog for Rhitrition. It is an endocrine syndrome which can cause problems to our menstrual cycle and fertility (3,4). While we cannot cure PCOS, dietary and lifestyle changes can help relieve the symptoms (1,5) which I share in thie blog. September is PCOS awareness month. Verity is a great charity, dedicated to helping women with PCOS. You can find them here: https://www.verity-pcos.org.uk/ You can find this blog here: https://rhitrition.com/pcos-and-our-diet/ Referneces (1) https://pubmed.ncbi.nlm.nih.gov/15181052/ (2) https://www.nhs.uk/conditions/polycystic-ovary-syndrome-pcos/ (3) https://pubmed.ncbi.nlm.nih.gov/24379699/ (4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6883751/ (5) https://pubmed.ncbi.nlm.nih.gov/21263450/

After talking with EcoRefill and learning about their brand ethos I have recently collaborated with them. EcoRefill are a zero-waste online store. I was so impressed by their journey and their inspirations and was excited to work with them. Very kindly EcoRefill sent me some of their products of my choosing to try and I am excited to share with you my thoughts today. They are a great brand and communicate well with their customers. If you like them too, you can use my code NN20 for 20% off. One of the first things I tried was the earl grey rooibos tea with some chocolate buttons. The tea smelt and tasted delicious with that classic smokiness of a roobios tea. Its not everyone’s favourite but I love it and, in this blend, it was quite subtle. The chocolate buttons tasted like such high quality and I really enjoyed the slight bitterness to them more characteristic of dark chocolate. I had some much fun with the popping corn and every single piece popped so I was very impressed! I loved experimenting with their mustard seeds, crushing them and adding them to salad dressings and curry’s. Their lentils are also perfect to add to curry’s for some additional fibre. Further, a 80g portion of pulses counts towards 1 of your 5 a-day and a 150g portion is a portion of protein. The pickling blend is such a great idea and added a new depth to pickling cucumber! This is a perfect side dish or incorporated into a salad. One of my favourite muffins is a lemon and poppy seed but I had never made one; I was inspired to do make them after seeing poppy seeds on EcoRefills website. They were delicious! I have the recipe for you here. This highlights another thing I really like about them, they have a few products which are not usually part of my stock cupboard but seeing them on there and being able to order the amount which I liked so I could try them I really enjoyed. I enjoy rice every now and again in a recipe but sometimes I can find it a little boring. I saw EcoRefills wild rice and was super excited by it. I love the interest the rainbow of colours adds to a plate, but it’s not just aesthetic. It had a deep, nutty taste which went perfectly with this grilled marrow and broccolini dish I made. You can find this recipe here. They have so many other eco-friendly products from shampoos to deodorants and bamboo toothbrushes. I ordered a toothbrush outside of our collaboration and have been loving using it. It is an exciting and fun experience which I loved being a part off. We had a little problem with delivery, but this was not their fault and as soon as I spoke with EcoRefill they had it stored straight away, so they are a very reliable team. What I like about EcoRefill is that it is plastic free, it is online, and you can order the exact amount of what you need which helps to reduce food waste. If you like what you see on their online, zero waste pantry, you can use my code NN20 for 20% off. Please remember with sustainability, it is not about being “eco perfect” or doing everything. It is more about being aware and doing what we can. A sustainable diet is one which has a reduced impact on the environment while contributing too all of our nutritional, social, economic and cultural requirements.

Following on from the previous piece I wrote for Rhitrition on cholesterol, I have followed it up with this one on cardiovascular disease. Cardiovascular disease (CVD) is the most common cause of death worldwide, with an estimated 17.9 million people dying from it each year (1). However, it is important to know that our risk of CVD can be reduced through changes in our lifestyles (1,2) including adjustements to our dietary patterns and physical activity (3). In this piece, I defined what CVD is, the types and risk factors before going into how food can have a positive or a negative effect on our health health. The overall take aways from this blog are: Aim for a balanced diet. Aim to increase our fibre intake and foods rick in polyphenols. Swap unsaturated fats in and saturated fats out. Reduce trans fats, salt and sugar intake. You can find this blog here: https://rhitrition.com/food-for-a-healthy-heart/ References (1) https://www.who.int/health-topics/cardiovascular-diseases/#tab=tab_1 (2) https://www.nhs.uk/conditions/cardiovascular-disease/ (3) https://academic.oup.com/cardiovascres/article/73/2/326/486833

This morning marked the second coffee morning I have ran with The NutriTribe. It was so great to see familiar and some new faces turn up. The theme this month was Continued Processional Development (CPD), and so many useful points came out of it. So I thought I would share a few over here. What Is CPD? It is the ongoing learning which nutritionists must do to maintain and expand their knowledge. As students, we can do it to contribute to becoming an ANutr. Once an ANutr, you must keep up regular CPD, record it and have evidence to be able to transfer to an RNutr status after 3-5 years (1). Are You Looking For Free CPD? Here is a great list of examples which came out of today: · My NutriWeb. Offers free, CPD-accredited learning for nutrition and health care professionals. You can watch these live or recorded (2). · The British Nutrition Foundation. A registered charity to help make nutritional more accessible. They offer webinars and other events. You can often watch these live or recorded(3,4). · Look on Twitter. Sometimes individual events come up, so its worth following other nutritional professionals and organisations who may share these events (5). · Diabetes UK. A charity which offer resources training and events for professionals (6). · Future Learn. An online resource where we can learn from experts in the field. Sometimes will have to pay for the certificates (7). · The Association for Nutrition. They offer a list of endorsed CPD activities (8). · The Health and Nutrition Bookclub. This is a bookclub ran by Holly Roper. You can join on Facebook. Every other month we read a new book, often have the chance to talk with the author and have a structured discussion (9). · The World Cancer Research Fund. On the health care professionals’ part of their website they offer resources. You can apply for a resources pack (10). · British Sign Language. Offer a CPD certified course to help enhance communication skills. This is £3 for students but they do give you a year to complete the course (11). Are You Looking To Organise Your Portfolio? The AfN offer a great resource for nutritionists (1) while the hpcp website has a great area for dietitians (12). Details to record include: · The type of CPD. · Who it was by? · The date it was recorded/ date you attended it. · What it was called? · Who presented it? Their social media/ contact details. · An outline/ description. · 3 reflections (overall learning and how it will apply to future practice). · Do you have a certificate or evidence of attendance? References (1) https://www.associationfornutrition.org/careers-nutrition/cpd (2) https://mynutriweb.com/ (3) https://www.nutrition.org.uk/bnfevents/pastevents.html (4) https://www.nutrition.org.uk/index.php/bnfevents.html (5) https://twitter.com/home?lang=en-gb (6) https://www.diabetes.org.uk/professionals (7) https://www.futurelearn.com/ (8) https://www.associationfornutrition.org/endorsed-cpd/endorsed-cpd-activities (9) https://www.facebook.com/groups/154536852666129/ (10) https://www.wcrf-uk.org/uk/here-help/health-professionals (11) https://www.british-sign.co.uk/learn-online-british-sign-language-course/ (12) https://www.hcpc-uk.org/standards/standards-of-proficiency/dietitians/

Cholesterol is something I learnt a lot about in my final year studying Food Science and Nutrition BSc at the University of Leeds. It is something which really interested me and I am very excited to be sharing this piece I have written for Rhitition with you. Cholesterol was first identified in humans over 200 years ago. Since then, it has been strongly associated with atherosclerosis and cardiovascular disease risk (1). We have also discovered that we need cholesterol to support our health! So, while cholesterol can increase disease risk, the role of cholesterol is not all negative. It is actually needed by every cell of our body’s and plays a vital role in how our body’s function (2). The key things I hope you can take away from this blog is that: Not all cholesterol is bad. Different types of cholesterol have different effects on our health. Cholesterol plays a vital role in our health with every cell in our body's requiring cholesterol. You can find this blog here: https://rhitrition.com/what-is-cholesterol-why-our-bodies-need-it/ References (1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3108295/ (2) https://www.ncbi.nlm.nih.gov/books/NBK279327/

I am so excited to announce that I have written a second blog piece for Rhitrition. This is on a topic I am very passionate about; the use of the unregulated, undefined term "superfoods." In this piece, I explore: What are "superfoods?" How "superfoods" popularity rose. Why "superfoods" may not be so "super." The potential consequences of "superfoods." Underestimated, affordable foods. The overall message I hope you take from this blog is that if you enjoy like superfoods, enjoy them as part of a balanced, sustainable diet, but if you don't enjoy them, don't have them - we do not need "superfoods" to be healthy. You can find this blog here: https://rhitrition.com/myth-busting-superfoods/

With the sun out and it being around a year since I arrived back home from Australia, I thought I'd share some evidence-based facts on Vitamin D. Alternative names for Vitamin D Calcitriol (1,25-dihydroxyvitamin D) Ergocalciferol (vitamin D2) Cholecalciferol (vitamin D3) Calcidiol (25-hydroxyvitamin D) What is Vitamin D? Contrary to its name, Vitamin D is a pro-hormone synthesised by our skin on exposure to sunlight or we can consume it in our diet. It is essential for health. (Feldman et al., 2014) Vitamin D and Bone Health Vitamin D is essential for muscle and bone health. (Hossein-nezhad and Holick., 2013) Vitamin D supports the absorption of dietary calcium, and both play an important role in increasing bone mineral density, reducing fracture risk, improving overall bone health and supporting muscle functioning. (Peters and Martini., 2010) Vitamin D and Prevention of Disease A growing body of research suggests Vitamin D is also involved in the prevention of several diseases including cardiovascular and autoimmune disease and certain cancers. (Souberbielle et al., 2010) Vitamin D Deficiency It is generally accepted that vitamin d deficiency is a worldwide problem. (Hossein-nezhad and Holick, 2013) recent reports estimate that 1 in 5 people in the UK have low vitamin D levels. (British Nutrition Foundation., 2018a) The presence of a vitamin D deficiency increases the risk of poor bone health including rickets in children and Osteomalacia in adults. (Hossein-nezhad and Holick, 2013) Vitamin D Recommendations The RNI for people aged 4 years old and above is 10microgram/ day. In the UK, we can achieve this relatively easily during Spring and Summer from normal midday (11am-3pm) sun exposure. However, the lack of exposure during winter puts the majority of the population at risk of vitamin D deficiency therefore a 10microgram/ day supplement is recommended for all children over the age of 1 and all adults during autumn and winter. More detailed advice can be found on the BNF's website. (British Nutrition Foundation., 2018a) (British Nutrition Foundation., 2018b) Sources of Vitamin D - Sunlight - Fish (salmon. tuna, sardines) - Meat (pork, beef, chicken) - Egg (yolks) - Fortified cereals and cereal products (British Nutrition Foundation., 2019) I hope this helps with some facts about Vitamin D. Let me know what else you would like to read about! Emilia x References Hossein-nezhad.a., and Holick.m. 2013. Vitamin D for Health: A Global Perspective. Mayo Clinic Proceedings, 88(7), pp.720-755 Souberbielle et al. 2013. Vitamin D and musculoskeletal health, cardiovascular disease, autoimmunity and cancer: Recommendations for clinical practice. autoimmunity reviews, 9(11), pp.709-715. British Nutrition Foundation. 2018a. New advice on Vitamin D. https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/vitamins.htmlstart=3#:~:text=Currently%20the%20UK%20government%20recommends,%C2%B5g%20per%20day)%3B%20and British Nutrition Foundation. 2018b. Vitamins. https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/vitamins.html British Nutrition Foundation. 2019. Vital Vitamin D. https://www.nutrition.org.uk/attachments/article/996/BNF%20Vital%20Vitamin%20D%202019.pdf

So last week I did something exciting which was have my first article published by someone else! Last Friday my piece "How You Can Eat More Sustainably" was posted on Rhitrition, and I am delighted to be able to share this news! Sustainability is something I am very passionate about and was really excited at the opportunity to read more into it and share what I've learned. I think the most important thing to get across is that a sustainable diet is one which is sustainable for both you and the planet (1, 2). Figures suggest as high as 30% of global greenhouse gas emissions are linked to the food industry (3). This is attributed to the increasing demands on the meat industry and deforestation for agriculture (4), and it is contributing to the loss of bio-cultural and agricultural diversity (5). In this blog, share more about the link between food and planet, what a sustainable diet is with consideration to social, economic, cultural and enviromental factors, and some advice for how we can get invovled and eat more sustainable! You can find this blog here: https://rhitrition.com/eating-for-sustainability/ References (1) https://www.euro.who.int/__data/assets/pdf_file/0017/74402/E91153.pdf (2) https://www.scopus.com/record/display.uri?eid=2-s2.0-21244460755&origin=inward&txGid=bc4539374146b0d7865c099f75dc6290 (3) https://www.bda.uk.com/resource/one-blue-dot.html (4) https://www.un.org/en/actnow/index.shtml (5) https://www.researchgate.net/publication/281035157_AGBIOTA_-_Monitoring_Functional_Significance_and_Management_for_the_Maintenance_and_Economic_Utilisation_of_Biodiversity_in_the_Intensively_Farmed_Landscape_STRIVE_Report_2001-CDB1-M1_Environmental_Pr

Yesterday was the day I should have graduated. It was not quite how I imagined it. I imaged a beautiful sunny day. Being surrounded by all my friends, familiar faces, and my lecturers from the past our years. I imagined it to be emotional, happy, and sad. Reminiscing memories and talking about the things we were going to miss. I imagined bubbly and smiles and tears. I imagined the Great Hall and walking across the stage to pick up my certificate (even though it's only a piece of paper!), shake hands with someone official and know I had done it! However, the world has had different plans for the whole of the graduating class of 2020. It may not have been the graduating ceremony we imagined, but we were all in it together. Despite not all being physically together, laughing, smiling, crying both sad and happy tears while we reminisced on what we would miss and some of the best memories. Despite there being no familiar faces who you just know from passing and no lecturers who have taught us our degrees. There were no official gowns or hats, or photographers. No official ceremony. Despite this huge change, I was so lucky to have an incredible day. I feel lucky to have been surrounded by my family. My mum, dad and sister made it a day to remember. Starting with waking me up early with a homemade graduation cap, while being capped in one of mum’s black cardigans, like a gown! We exchanged laughter and smiles, whilst celebrating the last four years. New things are happening and coming. We ventured out for brunch for the first time. It was good to be out, supporting the local community and to feel safe at a social distance. So, a huge thank you to my family, who made it a day to remember. Here is to the next chapter of our lives. And here’s to my sister, starting a new one of her’s… she has just been accepted to an MSc course herself and I could not be prouder of her, or more excited that we will both be Master’s students together next year! I am sad that it is over, but I am so happy it happened. Emilia x

Hello Everyone and Happy Wednesday! Can you believe it is half way through the week again? This week I shared a post on Instagram of a mixed berry smoothie. It is one I would definately reccomend, it is sweet, tasty and a great way to use up the odds and ends of fruit you have lying around! I had everything from figs, to pears and blueberries in mine, but it is such an adapatbale recipe to what you have in the house! I think this is such an important thing to consider when making recipes, and it is some tips I am going to try and keep sharing with you! I made this and was inspired by the deep purple colour to make an infographic to share some evidence-based nutrition with you all. Anthocyanins are part of the polyphenol, famous for their powerful antioxidant properties. Research has linked them with reducing the risk of several chronic diseases. I have shared some more details nd resoucrs below! This smoothie also has inspired me to share more about sustainability and why it is so important to consider what you have in the kitchen when cooking and when putting your shopping list together. Reducing our food waste would have a HUGE impact on the environment! Something which has recently been coming up alot lately when I talk with other people about this issue. On my podcast both Holly and Sonia mentioned Love Food Hate Waste, and it is a website I would recommend checking out! They have some great tips of how to reduce food waste and some delcious recipes too! Love Food Hate Waste Website: https://www.lovefoodhatewaste.com/ I hope this recipe, anthocyanin infomation and sustainability tips help you on your journeys! Emilia x

When I first heard about coronavirus, I did not realise how much it was going to change the next few months, and potentially years of life. It has been hard adapting to studying and working towards my degree at home, but I did it, I have completed my Undergraduate degree! So after 2 months of studying, finishing my dissertation and sitting exams, I began to wonder what is next? I have been applying for all opportunities in the Nutrition industry that I can, I am open to working freelance, gain work experience, volunteer and intern. I am trying to find experience, but it has been very tough. My next step has been trying to create experiences. I have been developing my knowledge through plenty of CPD. I have completed shadowing experiences. I have committed to my Nutrition Instagram (@nutritionnourishment) where I share my nutrition and food science knowledge as easy-to-understand information. My most recent venture has been to set-up a podcast; Journeys in Food, Nutrition and Sustainability, where I will be talking to guests about their journeys in the industry. I really hope my podcast can help others looking for opportunities, but not quite knowing what to do next on their journeys. I have found by making these experiences, I have gained so much more. I have gained a network of colleagues and friends. My confidence has increased. I have gained so many computer and social media skills. And I have had fun whilst doing it! Emilia x