https://nutrition-rocks.co.uk/vegetarian-blog daily 0.75 2021-04-06 https://nutrition-rocks.co.uk/vegetarian-blog/2020/9/1/tropical-quinoa-oatmeal monthly 0.5 2020-09-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598950269123-3RCMOO1LJ012R5J8PE0H/Tropical+Porridge.jpg Vegetarian - Tropical Quinoa Oatmeal https://nutrition-rocks.co.uk/vegetarian-blog/2020/9/1/spelt-crepes-with-tomatoes-spinach-amp-mushrooms monthly 0.5 2020-09-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598951300568-K4VQJ4MMZOKZU2KF6UPO/Spelt+Crepes+w-TomatoMushroomSpinach.jpg Vegetarian - Spelt Crepes with Tomatoes, Spinach &amp; Mushrooms https://nutrition-rocks.co.uk/vegetarian-blog/2020/9/1/butternut-squash-kale-amp-bean-potato-bake monthly 0.5 2020-09-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598952031434-E2BWNDT5LATTVDEDV7U1/Butternut+Squash%2C+Kale+%26+Bean+Potato+Bake_MSH.jpg Vegetarian - Butternut Squash, Kale &amp; Bean Potato Bake https://nutrition-rocks.co.uk/vegetarian-blog/2020/7/8/baba-ganoush monthly 0.5 2021-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594226160764-SL5KO8O8G0GBXCRKA272/Screenshot+2020-07-08+at+12.35.56.png Vegetarian - BABA GANOUSH https://nutrition-rocks.co.uk/vegetarian-blog/2020/7/8/kale-goats-cheese-and-new-potato-salad monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594226541813-L2TE0TBBICTXLKN3KEOZ/Seasonal+Spuds_Kale%2C+goat%27s+cheese+and+New+potato+salad_HR+.jpg Vegetarian - Kale, goat’s cheese and New potato salad https://nutrition-rocks.co.uk/vegetarian-blog/2020/7/8/chopped-salad monthly 0.5 2020-07-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594226878785-NW3CL1DVJZ5VPDF5M41U/Screenshot+2020-07-08+at+12.47.54.png Vegetarian - Chopped Salad https://nutrition-rocks.co.uk/vegetarian-blog/2020/5/4/british-asparagus-tomato-and-goats-cheese-tart monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588607941123-X60GE0RVZ27R137D4E6A/image-asset.jpeg Vegetarian - British Asparagus, Tomato and Goats Cheese Tart https://nutrition-rocks.co.uk/vegetarian-blog/2020/5/4/creamy-british-asparagus-pasta monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588607699739-C3J322V8Y05H2SZWRJVW/Creamy+British+Asparagus+Pasta.jpg Vegetarian - Creamy British Asparagus Pasta https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/south-african-rum-and-raisin-fruit-cake monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586860746444-YIEQC9VJW2TTNORXKHFL/Screen+Shot+2020-04-14+at+11.38.52.png Vegetarian - South African Rum and Raisin Fruit Cake https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/11/picota-cherry-and-chocolate-cheesecake-tart monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586594090195-W8T3KE71M1Y3TJUAJFS2/Cherry+Chocolate+Cheesecake.png Vegetarian - Picota Cherry and Chocolate Cheesecake Tart https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/11/picota-cherry-tiramis monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586593699982-J2BE3KUEQTPQXJI1RVIL/image-asset.png Vegetarian - Picota Cherry Tiramisú https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/11/picota-cherry-and-feta-focaccia monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586593597128-SJ1X43M45RGUTAF6MG80/Focaccia.png Vegetarian - Picota Cherry and Feta Focaccia https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/south-african-raisin-orange-and-pistachio-swirls monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586551612410-DDJRJ2X2V0RFJE92O6J7/Screen+Shot+2020-04-10+at+21.46.31.png Vegetarian - South African Raisin, Orange and Pistachio Swirls https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/south-african-apple-pecan-and-marzipan-crumble monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586550086696-6UF2HMUV7TL22462CSR1/Screen+Shot+2020-04-10+at+21.21.07.png Vegetarian - South African Apple, Pecan and Marzipan Crumble https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/south-african-apple-amp-mixed-seed-soda-bread-with-cinnamon-apple-butter monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586549978180-6ATG6OZFKCKLHE4M6EMU/Screen+Shot+2020-04-10+at+21.19.23.png Vegetarian - South African Apple &amp; Mixed Seed Soda Bread with Cinnamon Apple Butter https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/kale-salad-with-avocado-and-boiled-egg monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586625581648-51N72FLWMTP2KBZWBJOC/AVO+SALAD.jpg Vegetarian - Kale salad with avocado and boiled egg https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586625538902-M9V5OK1IJG90QZ0W6JIG/AVO+SALAD.jpg Vegetarian - Kale salad with avocado and boiled egg https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/isle-of-wight-roasted-tomato-oven-risotto monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586548704683-SGBUVHI4N9P2RL81R9XR/Roasted+IoW+Tomato+Oven+Risotto.jpg Vegetarian - Isle of Wight Roasted Tomato Oven Risotto https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/zespri-sungold-kiwifruit-pavlova monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586548926956-NQAOESNS475I8Z1145OZ/Zespri+SunGold+kiwifruit+pavlova.jpg Vegetarian - Zespri SunGold kiwifruit pavlova https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/arctic-caramel-bread-and-butter-pudding monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586548169104-ALM2JL8JXDUWTKR4ZA20/Arctic+Caramel+Bread+and+Butter+Pudding+high+res.jpg Vegetarian - Arctic Caramel Bread and Butter Pudding https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/chantenay-carrot-amp-cream-cheese-cupcakes monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586548496131-VB3560B3SB516WXOS7JJ/Chantenay+carrot+cupcakes+-4.JPG Vegetarian - Chantenay carrot &amp; cream cheese cupcakes https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/11/picota-cherry-pancakes monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586593804224-ICC1SFREO29ZRNFFZTC1/Pancakes.png Vegetarian - Picota Cherry Pancakes https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/11/bright-amp-beautiful-cherry-berry-smoothie-bowl monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586593950717-2XPZQA7YWNTIG4XP6H5M/Smoothie+bowl.png Vegetarian - Bright &amp; Beautiful Cherry Berry Smoothie Bowl https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/cherry-tomato-quiche monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586546927954-HFQDM2WCTQSD6IO535JJ/cherry+tomato+quiche.jpg Vegetarian - Cherry tomato quiche https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/tom-daleys-huevos-rancheros monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586546733189-LKXKPL95VM7DYROPD0RH/Tom+Daley%27s+Huevos+Rancheros.jpg Vegetarian - Tom Daley’s Huevos Rancheros https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/buddha-bowl-with-poached-egg-and-roasted-vegetables monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586546553239-U2PYZ0Y3GU4ZV7E9IN1A/BHUDDA+BOWL.jpg Vegetarian - Buddha bowl with poached egg and roasted vegetables https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/light-as-air-raisin-and-lemon-scones monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586527919941-XQJZNH56R0QSJ209J4YK/Screenshot+2020-04-10+at+10.11.28.png Vegetarian - Light-as-air Raisin and Lemon Scones https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/10/giant-cous-cous-salad-with-soft-boiled-eggs-beetroots-and-greens monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586546181301-XU6O729347D5QPPCKIFM/COUSCOUS+SALAD.jpg Vegetarian - Giant cous-cous salad with soft boiled eggs, beetroots and greens https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/2/vegetable-greek-ragu-with-feta-and-basil monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1585841788862-VVMLCLT3818Q08LPJ7I0/Screenshot+2020-04-02+at+11.36.14.png Vegetarian - Vegetable Greek Ragu with Feta and Basil https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/2/thai-cauliflower-and-chickpea-curry monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1585841420725-QWGMN8BJ8H3IA9R8WUDB/Screenshot+2020-04-02+at+11.30.07.png Vegetarian - Thai Cauliflower and Chickpea Curry https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/27/easter-bunnies monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582823396470-H13RC3UC0GMOH79O9JIQ/Easter+Bunnies.jpg Vegetarian - Easter bunnies https://nutrition-rocks.co.uk/vegetarian-blog/2020/4/2/massaman-curry monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1585840917151-FN8UREWX5P1STTG7ZCXF/IMG_2870.jpeg Vegetarian - Massaman Curry https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/27/ruby-berry-nests monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582823583640-1NPSGW42JA3ACCHT5YD9/Ruby+berry+nests.jpg Vegetarian - Ruby berry nests https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/27/mini-raspberry-and-chocolate-nests monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582823203666-ONAPO5GRNGV819I94QIQ/Mini+raspberry+and+chocolate+nests.jpg Vegetarian - Mini raspberry and chocolate nests https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/27/blueberry-hot-cross-buns monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582822889006-DE2HBOY5L2HQHI3X4SMN/Blueberry+hot+cross+buns.jpg Vegetarian - Blueberry Hot Cross Buns https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/27/pink-lady-cinnamon-roses monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582814170113-1CESA07PXT2JZAUF9IGJ/Pink+Lady+Cinnamon+Roses.jpg Vegetarian - Pink Lady Cinnamon Roses https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/27/light-amp-easy-apple-and-pear-tarts monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582814053520-XZ32OUQ896QIU8AVYQIE/Light+%26+Easy+Apple+and+Pear+Tarts.jpg Vegetarian - Light &amp; Easy Apple and Pear Tarts https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/26/curry-up-south-african-fruit-amp-veg-supper-with-cauliflower-rice monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582731806864-WHU3PM19RWYICNCE4H9W/Screenshot+2020-02-26+at+15.43.06.png Vegetarian - Curry-up South African Fruit &amp; Veg Supper with Cauliflower Rice https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/26/crunchy-apple-amp-pear-breakfast-granola monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582731932647-85XUZY1MTBWRQ3DWPVNO/Crunchy+Apple+%26+Pear+Breakfast+Granola.jpg Vegetarian - Crunchy Apple &amp; Pear Breakfast Granola https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/26/zespri-green-kiwifruit-and-almond-pancakes monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582730648330-DYWNBCLN2AF0QHH5Z5GM/Zespri+Green+kiwifruit+and+almond+pancakes.jpg Vegetarian - Zespri Green kiwifruit and almond pancakes https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/26/wholemeal-muffins-with-oats-cream-cheese-and-green-kiwifruit monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582730497862-BZ147RV53HX68U7HPCM9/Wholemeal+muffins+with+oats%2C+cream+cheese+and+green+kiwifruit.jpg Vegetarian - Wholemeal muffins with oats, cream cheese and green kiwifruit https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/26/roasted-isle-of-wight-tomato-and-cheddar-waffles monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582729319513-U800RAAVHE1445KFP7JF/Roasted+Isle+of+Wight+tomato+and+cheddar+waffles.JPG Vegetarian - Roasted Isle of Wight tomato and cheddar waffles https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/26/radish-butter-on-rye-toast-with-soft-boiled-eggs monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582729006830-6ZRACZ6OL8PKO97YAN36/Radish+Butter+on+toast+with+Soft-boiled+Eggs.jpg Vegetarian - Radish Butter on Rye Toast with Soft-boiled Eggs https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/26/chantenay-and-raisin-breakfast-muffins monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582728869597-PET9QI1M2CK5QY3KVL64/Chantenay+and+raisin+breakfast+muffins.jpg Vegetarian - Chantenay and raisin breakfast muffins https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/26/celery-date-and-nut-butter-toast monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582728725275-OW83U97U5PYRSQR2J1SY/Celery%2C+date+and+nut+butter+toast.jpg Vegetarian - Celery, date and nut butter toast https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/25/south-african-raisin-and-three-seed-granola monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582642610033-6IT00VUZYASF0FZXNQUI/Raisin+granola.jpg Vegetarian - South African Raisin and Three-seed Granola https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/south-african-plum-and-almond-pudding-with-brandy-cream monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582563725550-8N8SK8LHSIYRE60DA11D/5+Plum+butter+pudding.jpg Vegetarian - SOUTH AFRICAN PLUM AND ALMOND PUDDING WITH BRANDY CREAM https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/roasted-isle-of-wight-tomatoes-with-whipped-feta monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582564590898-8XV7M91Y9XFLAYTAUF7X/Roasted+Isle+of+Wight+tomatoes+with+whipped+feta+%281%29.JPG Vegetarian - Roasted Isle of Wight tomatoes with whipped feta https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/blood-orange-salad monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582549859450-FMKJJZIDSHEJ1GLRS8FI/Blood+orange+salad.jpg Vegetarian - Blood orange salad https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/beetroot-feta-and-walnut-salad monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582550135204-PVWWPYJ3X54QMRJ6H1MI/Beetroot%2C+walnut%2C+whipped+greek+yoghurtfeta+salad.jpg Vegetarian - Beetroot, feta and walnut salad https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/roasted-beetroot-and-tomato-soup monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582550335968-WWAWUUIXHOJVEJXZDZFZ/Roasted+beetroot+and+tomato+soup.jpg Vegetarian - Roasted beetroot and tomato Soup https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/chantenay-carrot-creamy-coleslaw monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582565594464-SVJIZ6RXPWLXYDIV5PGA/Chantenay+coleslaw-1.JPG Vegetarian - Chantenay carrot creamy coleslaw https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/british-asparagus-grilled-cheese-sandwich monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582565272774-MBZ09TZIE3769FJOE8F2/British+Asparagus+Grilled+Cheese+Sandwich.jpg Vegetarian - British Asparagus Grilled Cheese Sandwich https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/french-radish-sandwich monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582564843436-CP96XGDYQ6LDT8RCGL59/French+radish+sandwich.jpg Vegetarian - French radish sandwich https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/24/eggy-bread-with-creamy-mushrooms-amp-crispy-shallots monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582564465487-XUNMJJNF5DACOB23YIQR/Crispy+UK+Shallots+with+Eggy+Bread+and+Creamy+Mushrooms.jpg Vegetarian - Eggy Bread with Creamy Mushrooms &amp; Crispy Shallots https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/18/blueberry-pancakes monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582044433597-1ZMUK54M53KAD6DPYPKB/blueberry.pancakes+%28high+res%29.jpg Vegetarian - Blueberry pancakes https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/18/banana-pancakes-with-honey-bananas monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582040799510-XLJTWNHKWNWVJVJZ6HRY/Banana+pancakes+with+honey+bananas+%281497x2000%29.jpg Vegetarian - Banana pancakes with honey bananas https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/18/coffee-and-amaretto-mini-pancake-stack monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582041340588-YCDOC6U86MTEVTRBR1Y6/Coffee+and+amaretto+mini+pancake+stack.jpg Vegetarian - Coffee and amaretto mini pancake stack https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/18/super-green-matcha-pancakes-coconut-cream-and-raspberries monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582041541123-0PQWAVVFEVE7ONH9D629/MATCHA+PANCAKES.jpg Vegetarian - Super green matcha pancakes, coconut cream and raspberries https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/18/tom-daleys-japanese-souffle-pancakes monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582043062461-675HYUS5TGZ1VT056KF4/Tom+Daley%27s+Japanese+Souffle+Pancakes.jpg Vegetarian - Tom Daley's Japanese Souffle Pancakes https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/18/chocolate-chip-pancakes-with-whipped-cream-and-rum-caramel-sauce monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1582043293357-HH14IL9F6XZIJQ7KP4YS/CHOC+CHIP+PANCAKES.jpg Vegetarian - Chocolate chip pancakes with whipped cream and rum caramel sauce https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/7/sweet-chilli-beetroot-radish-herb-amp-bulgar-wheat-tabbouleh-served-with-griddled-halloumi monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581118343255-U9RHRIFGV72UDBA5VG8S/Sweet+Chilli+beetroot%2C+radish%2C+herb+%26+bulgar+tabbouleh.jpg Vegetarian - Sweet Chilli Beetroot, radish, herb &amp; bulgar wheat tabbouleh served with griddled halloumi https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/7/goats-cheese-crostini-with-spring-onion-amp-radish monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581118105567-M1P9BMEAV30ZV7UI581W/Radish%2C+Spring+Onion+and+Goats%27+Cheese+Crostini.jpg Vegetarian - Goats’ Cheese Crostini with Spring Onion &amp; Radish https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/7/brioche-latte-french-toast-with-strawberries monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581117946144-XKH6TQUC3GK99MKFXPRP/Brioche+Latte+French+Toast+with+Strawberries.jpg Vegetarian - Brioche Latte French Toast with Strawberries https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/7/beetroot-amp-sour-cream-pasta-with-a-rocket-salad monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581117660076-KI9EGR9S35YMQS0G8JTB/Beetroot+%26+sour+cream+pasta+with+a+rocket+salad+.jpg Vegetarian - Beetroot &amp; sour cream pasta with a rocket salad https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/7/beetroot-salad-with-pistachios monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581089510504-ZKCUO6ASALILME4KIF5I/C0760F6E-F23F-4AF0-B153-B112F8E506D1.JPG Vegetarian - Beetroot salad with pistachios https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/7/beetroot-caviar monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581116483314-N6BUKVQIYZ7KDJJ0O9JM/IMG_7986.JPG Vegetarian - Beetroot caviar https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/7/strawberries-and-cheese-on-toast monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581081279342-CUB386P90A80YTEN8MP7/Strawberries+and+cheese+on+toast+1.jpg Vegetarian - Strawberries and cheese on toast https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/7/braised-red-cabbage-with-blackberries monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581080919588-XQX07PS7HUN5KD79PJ0P/Braised+red+cabbage+with+blackberries.jpg Vegetarian - Braised red cabbage with blackberries https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/6/radish-gazpacho monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581001916393-O55K6MLT3ESSUSSI5R52/Radish+gazpacho+%281%29.jpg Vegetarian - Radish Gazpacho https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/6/grilled-asparagus-with-feta-and-beetroot-dressing monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1581002063393-32D10M45R7A0VWQ0PFQ0/Grilled+asparagus+with+feta+and+beetroot+dressing.jpg Vegetarian - Grilled asparagus with feta and beetroot dressing https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/27/blackberry-amp-goats-cheese-tarts monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1580220740735-FO2NRDUDWQGNNP8WY7RQ/Blackberry+and+goats+cheese+tarts.jpg Vegetarian - Blackberry &amp; goat’s cheese tarts https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/27/halloumi-with-spiced-pickled-raspberries monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1580145718946-HQTZUXVWKQB4MGWAISRQ/halloumi+with+spiced+pickled+raspberries.jpg Vegetarian - Halloumi with Spiced Pickled Raspberries https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/8/bubblegum-plum-panettone-pudding monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578496503591-E6LG3TKJAYMBTV1IYTA7/Panettone+pudding.jpg Vegetarian - Bubblegum Plum Panettone Pudding https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/8/peach-chocolate-mascarpone-tart monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578496357823-X3BZXZ7XYF8MHO279R0U/Peach+chocolate+tart.jpg Vegetarian - Peach Chocolate Mascarpone Tart https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/8/south-african-peach-amp-parma-ham-french-toast monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578496270830-AKWQB82WNT2LHILB1TV6/peaches+on+toast.jpg Vegetarian - South African Peach &amp; Parma Ham French Toast https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/8/topsy-turvey-plum-peach-amp-almond-cake monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578496175107-O9X67IAH962UVWON9XRN/Topsy+-+Turvey+Plum+Cake.jpg Vegetarian - Topsy-Turvey plum, peach &amp; almond cake https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/6/chilean-blueberry-clafoutis monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578321675384-T0TUI24IJSD139XOZPG9/Blueberry+clafoutis+2.jpg Vegetarian - Chilean Blueberry clafoutis https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/6/bean-and-feta-minted-cherry-dip monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578321506477-CZMI4GLNC6M57W5Y37TH/broad+bean%2C+feta+and+cherry+dip.jpg Vegetarian - Bean and Feta Minted Cherry dip https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/6/cherry-mess monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578321776027-F7Z6204VZ6KCBSHGJHKW/Cherry+mess+1.jpg Vegetarian - Cherry Mess https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/6/cherry-tart-tatin-with-almonds-and-vanilla-ice-cream monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578321876792-Z4Q9LQMJYJ603N7KEHO1/Cherry+tart+tatin+with+almonds+and+vanilla+ice+cream+4.jpg Vegetarian - Cherry tart Tatin with Almonds and Vanilla Ice-cream https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/6/cherry-salsa monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1578321965753-WJJ5XJEKU3EWP7JU21Q1/cherry+salsa+1.jpg Vegetarian - Cherry Salsa https://nutrition-rocks.co.uk/vegetarian-blog/2019/10/30/persimon-and-mozzarella-salad monthly 0.5 2020-08-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1573038480910-N8R8FLODY1SXZ8UDA37E/image-asset.jpeg Vegetarian - Persimon® and Mozzarella Salad https://nutrition-rocks.co.uk/vegetarian-blog/2019/10/30/persimon-and-stem-ginger-sponge monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1573038547574-YUH7WP2899WPKK2AS2RS/image-asset.jpeg Vegetarian - Persimon® and Stem Ginger Sponge https://nutrition-rocks.co.uk/vegetarian-blog/2019/10/30/spanish-persimon-beetroot-and-toasted-chickpea-salad monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1573038933025-RWYLG43XHMK47ITUALUC/Persimon+and+beetroot+salad.jpg Vegetarian - Spanish Persimon®, Beetroot and Toasted Chickpea Salad https://nutrition-rocks.co.uk/vegetarian-blog/2019/10/30/spiced-roasted-persimon-cauliflower-and-avocado-buddah-bowl monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1573038737325-K09DL0RXR187E65X6VE9/Buddah+bowl+%281%29.jpg Vegetarian - Spiced Roasted Persimon®, Cauliflower and Avocado Buddah Bowl https://nutrition-rocks.co.uk/vegetarian-blog/2017/11/29/carrot-red-lentil-soup monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511974494036-R7UW2RYJLCOCVNXU3UPA/carrot-soup-small2.jpg Vegetarian - CARROT &amp; RED LENTIL SOUP https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511974475574-J7DLVD9CX1ZUT3DYP7GO/carrot-soup-small.jpg Vegetarian - CARROT &amp; RED LENTIL SOUP https://nutrition-rocks.co.uk/vegetarian-blog/2017/10/31/italian-beans-on-toast monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509462475780-5ZXE49C3K7CBVN0A3CBA/image-asset.jpeg Vegetarian - ITALIAN BEANS ON TOAST https://nutrition-rocks.co.uk/vegetarian-blog/2017/9/18/chestnut-mushroom-shallot-pie monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1505770637345-OY50OMW6B05GRPTZA980/thumbnail_chesnut+mushroom+pie+09.jpg Vegetarian - Chestnut, Mushroom &amp; Shallot Pie https://nutrition-rocks.co.uk/vegetarian-blog/2017/8/21/avocado-peas-and-feta-on-toast-with-poached-eggs monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503351674271-LA2WOKCBMHJZ2ITDEWPY/1B5A6829.jpg Vegetarian - Avocado, Peas and Feta on Toast with Poached Eggs https://nutrition-rocks.co.uk/vegetarian-blog/2017/9/3/roasted-baby-carrot-salad-with-walnuts-chickpeas-and-feta monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503352682349-ERWUF3TP8W4L1HNOD83C/1B5A6891.jpg Vegetarian - Roasted Baby Carrot Salad with Walnuts, Chickpeas and Feta https://nutrition-rocks.co.uk/vegetarian-blog/2017/8/24/pineapple-skewers monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503612676665-IWL2LHF5HEB598WA2LN8/Pineapple1Hres.jpg Vegetarian - PINEAPPLE SKEWERS https://nutrition-rocks.co.uk/vegetarian-blog/2017/3/5/roasted-fennel-salad-with-pistachios-and-feta monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488744232266-638PM1VT8S4YHCFJ26L0/image-asset.jpeg Vegetarian - Roasted Fennel Salad with Pistachios and Feta https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488745325915-X6HIV0RYKTA1Z3Y3EFB4/fennelsaladingredients.JPG Vegetarian - Roasted Fennel Salad with Pistachios and Feta https://nutrition-rocks.co.uk/vegetarian-blog/2017/2/20/california-prune-goats-cheese-tart monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1487621662693-ENUU5B7HDZXIQI3QPL6S/image-asset.jpeg Vegetarian - California Prune &amp; Goats Cheese Tart https://nutrition-rocks.co.uk/vegetarian-blog/2016/10/25/leek-wild-mushroom-and-parmesan-pappardelle monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1477423418809-PVFZ3RINVVFM3C8NY6V6/image-asset.jpeg Vegetarian - Leek, wild mushroom and parmesan pappardelle https://nutrition-rocks.co.uk/vegetarian-blog/2016/10/25/leek-and-butterbean-soup monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1477423202484-G7QWNAHHI6RWO3GKDSJX/image-asset.jpeg Vegetarian - Leek and Butterbean Soup https://nutrition-rocks.co.uk/vegetarian-blog/2016/10/25/chargrilled-leek-courgette-and-herb-salad monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1477422946149-UGC702ICSMSMG93ZYX7W/image-asset.jpeg Vegetarian - Chargrilled leek, courgette and herb salad https://nutrition-rocks.co.uk/vegetarian-blog/2016/10/14/really-green-super-food-buddha-bowl monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476456774212-KVNYZMU3IJC09VQ6G2YF/image-asset.jpeg Vegetarian - Really Green Super-Food Buddha bowl https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476456855289-7VTDCN1YZ526SI72CMQ4/image-asset.png Vegetarian - Really Green Super-Food Buddha bowl https://nutrition-rocks.co.uk/vegetarian-blog/2016/10/14/cumin-roast-beetroot-pumpkin-carrot-with-herb-salad monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476454811327-1QXL62P83D521VAO2JB6/image-asset.jpeg Vegetarian - Cumin Roast Beetroot, Pumpkin &amp; Carrot with herb salad https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476454928096-7G12E9HMYPS1DZ7PDV62/image-asset.png Vegetarian - Cumin Roast Beetroot, Pumpkin &amp; Carrot with herb salad https://nutrition-rocks.co.uk/vegetarian-blog/2016/5/20/eating-healthily-doesnt-mean-you-have-to-miss-out-on-pancake-day monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463775676027-D87TUKFW27SGJ9LYVIDJ/image-asset.png Vegetarian - Eating healthily doesn’t mean you have to miss out on Pancake Day! https://nutrition-rocks.co.uk/vegetarian-blog/2016/5/20/coconut-power-porridge-with-vanilla-blueberry-compote monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463778778228-QJQ3FJH853F54SFHH9R8/image-asset.jpeg Vegetarian - Coconut Power Porridge With Vanilla Blueberry Compote https://nutrition-rocks.co.uk/vegetarian-blog/2016/5/20/savoury-peruvian-hass-avocado-muffins monthly 0.5 2020-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463779043556-GEVR6E4CVIZDYI2TUDQA/image-asset.png Vegetarian - Savoury Peruvian Hass avocado muffins https://nutrition-rocks.co.uk/vegetarian-blog/category/Nutrition monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/category/Recipe monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/category/Vegetarian monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/category/Article monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/category/Vegan monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/gut+health monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/eggs monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/soup monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/Vegetarian monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/brunch monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/healthy monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/low+sugar monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/Prunes monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/BRITISH+FOOD+FORTNIGHT monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/winter monthly 0.5 https://nutrition-rocks.co.uk/vegetarian-blog/tag/Vegan monthly 0.5 https://nutrition-rocks.co.uk/vegan-blog daily 0.75 2025-03-25 https://nutrition-rocks.co.uk/vegan-blog/2025/3/25/crispy-vegan-asparagus-mac-amp-cheese monthly 0.5 2025-03-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/42f28750-4ea4-404e-bd03-37d12034c885/Vegan+Mac+%26+Cheese-15.jpg Vegan - Crispy Vegan Asparagus Mac &amp; Cheese - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/vegan-blog/2021/6/14/vegan-bbqs monthly 0.5 2021-06-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623933865842-EJQ5IVZGMXIXKYZH6NDZ/vegan+bbq+3.jpg Vegan - Are Vegan BBQ's the Healthier Option? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623934009211-2DABAU1BZIF2RWJJSFUF/vegan+bbq+2.jpg Vegan - Are Vegan BBQ's the Healthier Option? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623933910508-OZHEK1WGKEUUT8RCKGPW/shutterstock_290043779.jpg Vegan - Are Vegan BBQ's the Healthier Option? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/vegan-blog/2021/2/9/vegan-aphrodisiac-valentines-day-menu monthly 0.5 2021-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612891482261-UGA6BY9Q2F5A5PYKVHKA/5E1918B1-6D84-49DC-AA01-EA6080F8F0AB.jpeg Vegan - Vegan Aphrodisiac Valentine's Day Menu https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612891571656-0XG0MZ4D7JTD18TJ5DEC/IMG_4906.jpeg Vegan - Vegan Aphrodisiac Valentine's Day Menu https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612891634916-EMYI0SE07HE66QCY4XH4/IMG_4940.jpeg Vegan - Vegan Aphrodisiac Valentine's Day Menu https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612891714610-OFTMZSRSF9M9VZZPGEW5/IMG_4947.jpeg Vegan - Vegan Aphrodisiac Valentine's Day Menu https://nutrition-rocks.co.uk/vegan-blog/2021/1/27/travelling-as-a-vegan monthly 0.5 2021-02-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611844428808-IPYRN5P2BJV5IN3YIPMR/edgar-castrejon-4Q_xlBOaCso-unsplash.jpg Vegan - A Guide to Travelling as a Vegan - 1. A brief guide to different dietary requirements Vegan: Doesn’t consume anything deemed an animal product. This includes meat, fish, eggs, dairy and animal byproducts like honey. Raw food vegan: Doesn’t consume meat, fish, eggs, dairy, animal byproducts, or anything cooked at 40.5°C or above. Lacto vegetarian: Doesn’t eat meat, fish or eggs, but will consume dairy products. Lacto-ovo vegetarian: Doesn’t eat meat or fish, but will consume eggs and dairy products. Ovo vegetarian: Doesn’t consume meat, fish or dairy products, but will eat eggs. Pescatarian: Doesn’t eat meat, but will eat fish. Flexitarian: Eats a mostly vegan or vegetarian diet, but will occasionally consume meat, fish or other animal products. For example, a flexitarian may cook vegetarian meals at home, but order a meat or fish dish at a restaurant. Gluten-free: Coeliac disease is a condition where your immune system attacks your tissues when you eat gluten, damaging the small intestine and preventing you from taking in nutrients. Food allergies: Research has found that over 20% of the UK population are affected by one or more allergies. Most common food allergies include: Dairy, Nuts, Eggs, Crustaceans and Fish Food intolerances: An allergy can trigger a reaction which affects your internal organs, whereas an intolerance is not as life-threatening. Common food intolerances include: dairy products, eggs and nuts. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611852781047-ULBXFJ636N5AKMMKWFP5/pexels-fauxels-3184188.jpg Vegan - A Guide to Travelling as a Vegan - 2. Doing your research Learning the language: Picking up some simple phrases in the language spoken in your destination can be useful. The last thing you want is miscommunication when it comes to your diet. Planning where to eat: A lot of people plan where they want to eat in advance before a trip. It’s part of the fun. It’s doubly important to do this if you have dietary requirements. The best planning tools for vegan travellers include: Happy Cow, Tripadvisor and Foodsaurus Taking snacks with you: Here are the light bites to look out for when you need something to get you through the hours between lunch and dinner: Fresh fruit, Hummus with vegetables and crackers, Homemade energy bars, Roasted chickpeas, Vegan muffins, Vegan travel apps: Technology has made going on holiday much easier for everyone. It can also play a part in ensuring you find the kinds of food you’re allowed to eat. Try out: Vegan Xpress, Air Vegan, V-cards, Meetup Mistakes to avoid: Don’t book your accommodation without a kitchen. Having your own kitchen gives you the freedom to whip something up in an emergency. Don’t forget your essentials. Things like B12, probiotics and coconut oil are always worth having in your travel bag. Don’t avoid a restaurant just because it has a lot of meat options. Don’t be afraid to get in touch with a business that looks promising, and ask if they can change a dish around to make it more vegan-friendly. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611845098424-P00K987QMG890688XTD8/sonnie-hiles-iANAdaNu7mg-unsplash.jpg Vegan - A Guide to Travelling as a Vegan - 3. Vegan-friendly destinations Let’s take a closer look at the ins and outs of travelling as a vegan in different corners of the globe. Vegan travel in Asia: · Immerse yourself in the culture · Have a back-up plan, in case you get unlucky and can’t find anything to eat · Set a budget before you go · Best spots for vegan food: Chiang Mai (Thailand), Chennai (India), Taipei (Taiwan), Bali (Indonesia) Vegan travel in Africa: · Don’t be put off by chain restaurants. They often use slightly different ingredients in Africa. · Try a vegan safari · Ask what the food is cooked in · Best spots for vegan food: Okavango Delta (Botswana), Marrakesh (Morocco), Island Hopping (Cape Verde) Vegan travel in South America: · Recipes based around quinoa, avocados and beans are the way to go in South America · Rely on apps like the Happy Cow · Consider going raw - You’ll have the guarantee that what you’re eating is vegan · Best spots for vegan food: Buenos Aires (Argentina), São Paulo (Brazil), Medellín (Columbia) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611852323790-Q5TN1NC2EJLGZZYZ9KHV/roam-in-color-smN1dzUTj9Y-unsplash.jpg Vegan - A Guide to Travelling as a Vegan Vegan travel in North America: · Look for spots on social media · Try something new · Best spots for vegan food in North America: Seattle (USA), Toronto (Canada), New York City (USA) Vegan travel in Europe: · Check out dedicated restaurants · Budget for at-home meals · Explore local markets · Best spots for vegan food in Europe: Berlin (Germany), Paris (France), Prague (Czech Republic), Gothenburg (Sweden) Staycations in the UK: · Brighton - a must-visit for anyone looking for delicious food which matches all dietary requirements. · Newcastle - host their own Vegan Festival every year · Leicester - There are over 53 incredible vegan spots to choose from in Leicester. · Bristol - You can pop into the Koocha Mezze Bar for a mix of fantastic food and cocktails. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611845454387-OO5TUAI9VTSJLSNLL1CP/charles-deluvio-vUE2mIFb8lE-unsplash.jpg Vegan - A Guide to Travelling as a Vegan - 4. Useful links & resources Healthline: provides a breakdown of some of the most common mistakes vegans and vegetarians make in their daily diet. MeetUp: Safely bond with other like-minded vegans. Nutrition.org: Getting the right amount of nutrients is vital. Read the full guidance given by Nutrition.org. Thriving Vegan: New to the world of vegan? Make sure to check out the Thriving Vegan’s beginner’s guide. The Vegan Society: take a closer look at how to change your diet on a budget. Check out the full Guide to Travelling as a Vegan or With Other Dietary Requirements here https://nutrition-rocks.co.uk/vegan-blog/2020/5/27/miso-roasted-aubergine-with-herby-yogurt-ginger-pickled-red-onion-amp-sesame monthly 0.5 2020-06-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1590597945044-V9CEOKEANQ9Y5AVUGDHQ/image-asset.png Vegan - Miso Roasted Aubergine with Herby Yogurt, Ginger Pickled Red Onion &amp; Sesame https://nutrition-rocks.co.uk/vegan-blog/2020/5/27/asian-buckwheat-noodle-salad-with-ginger-amp-chilli-pickled-cucumber-amp-a-creamy-tahini-dressing monthly 0.5 2020-06-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1590597437218-0NJJKW3LMZVV0GEQEN8S/noodle+salad.png Vegan - Asian Buckwheat Noodle Salad with Ginger &amp; Chilli Pickled Cucumber &amp; a Creamy Tahini Dressing https://nutrition-rocks.co.uk/vegan-blog/2020/5/27/charred-cantaloupe-melon-salad-with-rocket-basil-amp-a-sweet-balsamic-reduction monthly 0.5 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Through the Coronavirus https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586968305031-SMPR4Q9LU9WSEUC1AWCI/Quick+Silken+Tofu+Scramble.jpg Vegan - Vegan Cooking Tips to Get You Through the Coronavirus https://nutrition-rocks.co.uk/vegan-blog/2020/4/10/south-african-rum-and-raisin-vegan-fruit-cake-1 monthly 0.5 2020-07-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586551971061-X2WMSPH7U6HR24Y8Q6JM/Screen+Shot+2020-04-10+at+21.50.13.png Vegan - South African Rum and Raisin Vegan Fruit Cake https://nutrition-rocks.co.uk/vegan-blog/2020/4/10/baked-shallots-and-squash-with-a-crispy-rosemary-chilli-orange-and-olive-oil-breadcrumb-topping monthly 0.5 2020-07-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1586550637135-GL42M21CROPY082IPZC0/UK+Shallots+with+Squash+and+Crispy+Rosemary+and+Olive+Oil+Breadcrumb+topping.jpg Vegan - Baked shallots and squash with a crispy rosemary, chilli, orange and olive oil breadcrumb 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https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463774864516-PGJCF4AFNZ28K1GEB2S0/Curry-cauliflower-soup-300x300.jpg Vegan - Eating A Rainbow, Winter Style https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463774883395-XBA0H0581HZJW2TK7RO4/image-asset.jpeg Vegan - Eating A Rainbow, Winter Style https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463774952172-6YUG6YAV9XY3HIWKMM3G/Squash-300x300.jpg Vegan - Eating A Rainbow, Winter Style https://nutrition-rocks.co.uk/vegan-blog/2016/5/17/blood-orange-chia-pudding monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463493541051-5H68VUUONJMSNDVMRPWL/image-asset.jpeg Vegan - Blood Orange Chia Pudding https://nutrition-rocks.co.uk/vegan-blog/2017/1/2/happy-new-year-31-days-to-rock-you monthly 0.5 2020-06-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1483396211309-00UH9134NQV36DP3PPRQ/image-asset.jpeg Vegan - Happy New Year ! 31 Days to Rock You https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1483396257705-4GUFHL7T9EY4O0SLJECP/image-asset.jpeg Vegan - Happy New Year ! 31 Days to Rock You https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1483396286780-QMFRZA4IN8YN47HPGUZG/image-asset.jpeg Vegan - Happy New Year ! 31 Days to Rock You https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1483396304711-6K7S6LGH47E7IZ6VJET3/image-asset.jpeg Vegan - Happy New Year ! 31 Days to Rock You https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1483396333401-FUPJRA8FHR661U4MQQ6S/image-asset.jpeg Vegan - Happy New Year ! 31 Days to Rock You https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1483396354880-HN6K8ZQB1KYMJ5XDZUD4/image-asset.jpeg Vegan - Happy New Year ! 31 Days to Rock You 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Year ! 31 Days to Rock You https://nutrition-rocks.co.uk/vegan-blog/2016/5/20/healthy-and-vegan monthly 0.5 2020-06-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463774485688-2ZFPURS62IH810PTLJQ3/image-asset.png Vegan - Healthy and Vegan https://nutrition-rocks.co.uk/vegan-blog/2017/11/29/red-cabbage-and-orange-salad-with-date-and-olive-cigars monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511955748254-RLONAYPG6K60SAGTRIZS/Olive+Cigars.jpg Vegan - Red Cabbage and Orange Salad with Date and Olive Cigars https://nutrition-rocks.co.uk/vegan-blog/2017/10/31/apple-blackcurrant-crumble monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509474564997-3BYEFUSN3Q51HRLLFPUS/crumble-main-1.jpg Vegan - Apple &amp; Blackcurrant Crumble https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509474783687-SRFTN41XALK3P3NUY1JR/small-crumble2.jpg Vegan - Apple &amp; Blackcurrant Crumble https://nutrition-rocks.co.uk/vegan-blog/2017/10/31/brussel-sprouts-with-chestnuts monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509474315347-4NW7P8FP3AJ7LHSH6N8E/BRUS.JPG Vegan - BRUSSEL SPROUTS WITH CHESTNUTS https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509474283564-7CO856QK30M7MMBS23GJ/brussel+sprouts.JPG Vegan - BRUSSEL SPROUTS WITH CHESTNUTS https://nutrition-rocks.co.uk/vegan-blog/2017/10/31/chocolate-fudge-cake monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509474002594-93X7SOE0YYTCEOXRZ7C9/CHOC+FUDGE.JPG Vegan - CHOCOLATE FUDGE CAKE https://nutrition-rocks.co.uk/vegan-blog/2017/10/31/easy-kale-chips monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509473727951-23022YRL42PI3KVRGYCQ/image-asset.jpeg Vegan - EASY KALE CHIPS 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https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509462791374-WMCMOFPQV0F92K0USH0K/image-asset.jpeg Vegan - SICILIAN ORANGE SALAD https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509462754974-Z1ZZ781PE1212EKTX2EU/sic+ing.JPG Vegan - SICILIAN ORANGE SALAD Credit: My Primrose Hill Kitchen https://nutrition-rocks.co.uk/vegan-blog/2017/9/23/strawberry-soaked-oats monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1506170069695-V9G395OX000AJ5XI73IJ/strawberries-498207_960_720.jpg Vegan - STRAWBERRY SOAKED OATS https://nutrition-rocks.co.uk/vegan-blog/2017/9/4/lime-sorbet monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504540844774-5BBCSNKIMZU9ADSKFBBX/1B5A6773.jpg Vegan - LIME SORBET https://nutrition-rocks.co.uk/vegan-blog/2017/8/24/kimchee-salad monthly 0.5 2020-08-05 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Roasted&nbsp;Cauliflower&nbsp;with Creamy Tahini dressing https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488892634814-SVED3QUI42VKA97L4YQN/image-asset.jpeg Vegan - Roasted&nbsp;Cauliflower&nbsp;with Creamy Tahini dressing https://nutrition-rocks.co.uk/vegan-blog/2017/3/2/cucumber-cashew-nut-stirfry monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488446237025-ST812PKTB73OKO3OGU4X/image-asset.jpeg Vegan - CUCUMBER &amp; CASHEW NUT STIRFRY https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488446941895-QMSZLS7F201OZ8TY273O/image-asset.jpeg Vegan - CUCUMBER &amp; CASHEW NUT STIRFRY https://nutrition-rocks.co.uk/vegan-blog/2017/2/13/apricot-and-date-bars monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1487018846450-S18F0T0EDG1HH7CAV81B/image-asset.jpeg Vegan - Apricot and Date Bars https://nutrition-rocks.co.uk/vegan-blog/2017/1/15/sugo monthly 0.5 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with Seaweed, Tofu and Braised Shiitake Mushroom https://nutrition-rocks.co.uk/vegan-blog/2016/5/17/easy-ways-to-snack-healthily monthly 0.5 2020-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463493969816-QMWKZLEMEQBGZD2E8NDU/image-asset.png Vegan - Easy Ways to Snack Healthily https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463494013861-Z94Y2FX3IEKWD843994M/image-asset.png Vegan - Easy Ways to Snack Healthily https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463494075314-92QS79Z0NDUOAYX5S0ID/image-asset.png Vegan - Easy Ways to Snack Healthily https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463494110478-XJNSU0JB99P0IFJL7CK8/image-asset.png Vegan - Easy Ways to Snack Healthily https://nutrition-rocks.co.uk/vegan-blog/2016/5/20/healthy-falafels-with-quinoa-and-tahini monthly 0.5 2020-08-05 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https://nutrition-rocks.co.uk/all-recipes-1/2025/1/22/vegetable-peanut-curry-with-sticky-rice monthly 0.5 2025-01-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f7535b96-924a-44aa-80d1-c585451e52c6/Thai+peanut+curry.jpeg All recipes - Vegetable Peanut Curry with Sticky Rice - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2025/1/20/south-african-peach-and-basil-salad-with-crispy-prosciutto monthly 0.5 2025-01-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f14bab2a-9c7d-4ad9-bb18-41d63f9ca0f6/SA+Stone+Fruit+x+Mr+Millas+Peach+Salad.jpg All recipes - South African Peach and Basil Salad with Crispy Prosciutto - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2025/1/20/south-african-nectarine-tart monthly 0.5 2025-01-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d74e9486-6a2c-4f2b-985a-344a91df430d/SA+Stone+Fruit+x+Mr+Millas+Nectarine+Tart.jpg All recipes - South African Nectarine Tart - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/10/25/freeform-blackberry-and-apple-pies monthly 0.5 2025-01-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a4f9c7d4-b9ec-436f-96d8-bfb4b99f3f07/BwPisAQxEsemNyLiy9q5dauTjAr8f9OsnQfPT02p.jpeg All recipes - Freeform Blackberry and Apple Pies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/10/25/goats-cheese-and-raspberry-truffles monthly 0.5 2025-01-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b8153c56-5056-42f7-972a-3ccba8d87e47/soICFbRXJXJAKZhS4BUp2L9Z4x1dtkuWiFwt3i4i.jpeg All recipes - Goats’ Cheese and Raspberry Truffles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/10/8/picota-cherries-chicory-endives-and-gratin-goat-cheese-salad monthly 0.5 2025-01-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/99e2020a-2889-414c-aba3-42edca669aa5/Picota+Cherries+x+Mr+Millas+Chicory+Salad.jpg All recipes - Picota Cherries, Chicory Endives and Gratin Goat Cheese Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/10/25/blueberry-orange-and-polenta-cake monthly 0.5 2025-01-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3ee773ea-86de-4e71-99cc-6985f3d2ad2a/cake.jpeg All recipes - Blueberry, Orange and Polenta Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2025/1/7/vietnamese-style-tofu-bowls monthly 0.5 2025-01-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/37ef40a9-8c01-4dc2-8697-fdf0f9a40ed1/Tofu-and-Tomato-Rice-Bowls---PLPR---IOW-SS-Recipe-Shoot-April-20241127_WebRes-iowtxlarge.jpg All recipes - Vietnamese Style Tofu Bowls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2025/1/7/grilled-shallot-with-romesco monthly 0.5 2025-03-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8685d34c-aec2-481d-a79d-45ae7a8fbb02/660eae4cc8ee05c3d85aaa9b_Grilled+Spring+Onion+Shallot+Romesco+-+PLPR+-+UK+Shallots+SS+20240773_WebRes.jpg All recipes - Grilled Shallot with Romesco - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2025/1/7/daal-with-shallot-temper monthly 0.5 2025-01-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2ab68822-f629-45b1-a7a0-7253aa11ec04/660e7ef31cfd74160d9ce265_Shallot+Daal+-+PLPR+-+UK+Shallots+SS+20240292_WebRes.jpg All recipes - Daal with Shallot Temper - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2025/1/7/chaat-masala-potatoes monthly 0.5 2025-01-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d1d0c936-6959-4968-9c6e-314376a8929d/660e7425ffb949587f351979_Chat+Masala+Potatoes+-+PLPR+-+UK+Shallots+SS+20240395_WebRes.jpg All recipes - Chaat Masala Potatoes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2025/1/7/strawberry-flower-tarts monthly 0.5 2025-01-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c1a096d6-8a21-4f3c-a029-ff24c3d045bb/Strawberry+Flower+Tarts.jpg All recipes - Strawberry Flower Tarts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2025/1/7/strawberry-snack-balls monthly 0.5 2025-01-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3558e52c-0a84-4e4a-9a6d-4709c16147b6/strawberry+snack+balls.jpg All recipes - Strawberry Snack Balls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/11/26/strawberry-wreath monthly 0.5 2024-12-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/33ce8491-f0bf-4821-b086-e8c1afaad84e/Strawberry+grazing+board+v1.jpg All recipes - Strawberry Wreath - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/12/2/blueberry-and-elderflower-winter-gin monthly 0.5 2024-12-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b66d703f-65ef-43fd-86a6-bd009e68f273/Blueberry.jpg All recipes - Blueberry and Elderflower Winter Gin - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/florida-grapefruit-posset-with-florida-grapefruit-jelly-and-fennel-milk-meringue monthly 0.5 2024-04-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/93ec3235-95f0-4562-bb8e-e897a9b0e758/Florida+Grapefruit+Posset+3.jpg All recipes - Florida Grapefruit Posset with Florida Grapefruit Jelly and Fennel Milk Meringue - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/164bc8d3-b186-4a05-94a3-1a8c8b5ce564/Florida+Grapefruit+Posset+4.jpg All recipes - Florida Grapefruit Posset with Florida Grapefruit Jelly and Fennel Milk Meringue - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2b20f7b1-e3cb-4470-b682-7527abb2acdb/Florida+Grapefruit+Posset.jpg All recipes - Florida Grapefruit Posset with Florida Grapefruit Jelly and Fennel Milk Meringue - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/6t61d5yvtj7omiyqcbfs0p7hn4qemd monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a4c72a15-113b-4afc-8fc3-14864ab0ffd9/Griddled+Fine+Beans+%26+Nectarine%2C+Crunchy+Seed+Salad.jpg All recipes - South African Nectarine, Griddled Bean and Crunchy Seed Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/south-african-plum-galettes monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e0911d11-67a6-4f2d-994c-8df66569e825/Plum+Galettes.jpg All recipes - South African Plum Galettes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/sweet-soy-chicken-and-south-african-peach-skewers monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c71e2e1e-cf45-40ad-9e96-f2ee14e811b6/Sweet+Soy+Chicken+Skewers.jpg All recipes - Sweet Soy Chicken and South African Peach Skewers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/berry-bark monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/55f865ad-ac4e-44b0-949a-e6b2ffbc8f1d/berry+bark.jpg All recipes - Berry Bark - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/blackberry-and-beetroot-hummus monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fa0f86b9-c0dc-44eb-a70f-d14bbf1f63d3/blackberry+humus.jpg All recipes - Blackberry and Beetroot Hummus - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/blackberry-tacos monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6fabef4a-3837-4128-b26d-f186a16b7ed0/Blackberry+tacos.jpg All recipes - Blackberry Tacos - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/icy-berry-loaf monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/527578e7-bd86-42d2-aae0-4a91816ba802/icy+berry+layer+loaf.jpg All recipes - Icy Berry Loaf - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/18/roasted-pumpkin-blueberries-and-spiced-lentils monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f56f4621-519f-4118-afc1-f7063c64a1d2/roasted+pumpkin+recipe.jpg All recipes - Roasted Pumpkin, Blueberries and Spiced Lentils - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/9/watermelon-feta-amp-seed-salad monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/24cbb3d2-e384-47e2-8a72-b0e276e0e9e8/Watermelon+feta+salad+2.jpg All recipes - Watermelon, ‘Feta’ &amp; Seed Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/9/vegan-chicken-tikka-masala monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8dd98452-dd65-453f-8103-fd33feb5e4f7/vegan+chicken+tikka+masala.jpeg All recipes - Vegan Chicken Tikka Masala - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/9/thai-coconut-amp-lentil-soup monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0b1b97fe-34f3-48a7-a5ec-f63cf877c7fc/Thai+coconut+and+lentil+soup+%281%29.jpg All recipes - Thai Coconut &amp; Lentil Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/8/spicy-coconut-noodles monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c8281a7a-3788-4696-ab79-784709bfa62e/spicy+coconut+noodles.jpeg All recipes - Spicy Coconut Noodles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/8/veasy-strawberry-galette-with-vegan-whipped-cream monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d22a499c-726d-42a1-8a42-7f013eb22616/simple+strawberry+galette+with+vegan+whipped+cream.jpeg All recipes - Easy Strawberry Galette with Vegan Whipped Cream - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/8/one-pot-pad-thai monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/bd94bb7e-1d75-4871-8d48-eae215c0b1b6/one-pot+pad+thai.jpeg All recipes - One-Pot Pad Thai - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/8/speedy-one-pot-kale-bean-amp-lemon-stew monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8ffecade-8a57-4c3d-80fc-3c8cfb603bcd/one-pot+kale%2C+bean+%26+lemon+stew.jpeg All recipes - Speedy One Pot Kale, Bean &amp; Lemon Stew - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/6/mediterranean-omelette monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a07b42c5-4f67-40f2-b2e8-cb8a540287f2/med+omelette.jpg All recipes - Mediterranean Omelette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/6/jerk-tofu-with-rice-amp-peas monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/27c8edc9-cc61-4b7f-bb91-7a9b7f13645b/jerk+tofu+with+rice+%26+peas+%281%29.jpeg All recipes - Jerk Tofu with Rice &amp; Peas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/6/greek-salad monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/eec14fe9-3dbe-4932-aa06-a917d1afd0fd/greek+salad+1.jpg All recipes - Greek Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/6/0jr2qghywpkyzhcxixafpy72zj63xr monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/14fdfee0-cac9-4f43-a110-e92a094ef70c/final+pic.jpg All recipes - Spanish White Wine Lentils - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/6/double-chocolate-overnight-oats monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/feb048f7-b388-4f47-87e8-376456c87f70/double+chocolate+overnight+oats.jpeg All recipes - Double Chocolate Overnight Oats - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/6/creamy-white-wine-mushroom-sauce monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4f651d76-1e4f-4871-9baf-d54f00b15f22/creamy+white+wine+mushroom+sauce.jpeg All recipes - Creamy White Wine Mushroom Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/6/cheesy-broccoli-amp-tomato-quiche monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/304b968f-ac4c-4582-9ecf-0b440490974b/broccoli+%26+tomato+quiche.jpeg All recipes - Cheesy Broccoli &amp; Tomato Quiche - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/6/15-minute-thai-soup monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/36057d01-7ef6-40d2-8d8d-666785366330/15-minute+thai+soup.jpeg All recipes - 15 Minute Thai Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/28/sausage-sandwiches-with-shallot-fennel-and-apple-slaw monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/892affc2-55e7-4d67-9891-153a37ebe5ac/Sausage+Sandwiches+with+Shallot+Slaw+%284%29.jpg All recipes - Sausage Sandwiches with Shallot, Fennel and Apple Slaw - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2024/4/5/4-ingredient-vegan-crpes-sweet-or-savoury monthly 0.5 2024-04-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7441771f-9191-41a8-b53c-705191c19a9e/4-ingredient+cr%C3%AApes+%282%29.jpeg All recipes - 4 Ingredient Vegan Crêpes (Sweet or Savoury) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/15/beef-burger-with-blue-cheese-and-crispy-shallots monthly 0.5 2024-04-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/230ae14f-c632-430a-8615-c645e369aa0b/Crispy+UK++Shallots+with+Burger+and+Blue+Cheese.jpg All recipes - Beef Burger with Blue Cheese and Crispy Shallots - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/15/carrs-brioche-hot-dogs monthly 0.5 2023-07-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/108c5f0b-4c06-4400-a432-5eb2d4c089d2/IMG_3221.jpg All recipes - Carr’s Brioche Hot Dogs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/7/3/barbecued-corn-on-the-cob-with-shallot-herb-butter monthly 0.5 2023-07-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2ac29d81-7740-48e1-8f98-302a1cc20e88/Barbecued+corn+on+the+cob+with+shallot+herb+butter.jpg All recipes - Barbecued corn on the cob with shallot herb butter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/14/asparagus-tuna-and-bean-salad-with-shallot-and-caper-vinaigrette monthly 0.5 2023-06-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ba5a007b-3355-4c0c-b353-5c56d4a8a4fe/Asparagus%2C+tuna+and+bean+salad+with+shallot+and+caper+vinaigrette.jpg All recipes - Asparagus, tuna and bean salad with shallot and caper vinaigrette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/19/barbecued-british-asparagus-rocket-goats-cheese-and-pine-nut-salad monthly 0.5 2023-06-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c3b0170f-1f4a-468c-888a-ad597ca1f7e5/Barbecued+British+asparagus%2C+rocket%2C+goats%E2%80%99+cheese+and+pine+nut+salad.jpg All recipes - Barbecued British asparagus, rocket, goats’ cheese and pine nut salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/19/yondu-avocado-goddess-salad monthly 0.5 2023-06-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/01d6cfc3-53ee-450b-95de-b70700285ca9/Avocado+Goddess+Salad.jpeg All recipes - Yondu Avocado Goddess Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/19/yondu-marinade-for-grilled-veggies monthly 0.5 2023-06-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d5d82f6b-9d69-4516-aaf4-0d6b47e90a07/IMG_E0839.JPG All recipes - Yondu‌ ‌marinade‌ ‌for‌ ‌grilled‌ ‌veggies‌ - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/19/radish-and-cucumber-salad monthly 0.5 2023-06-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/34fb6ae5-b2d4-441f-a8db-384488e50643/Radish+and+Cucumber+Salad.jpg All recipes - Radish and Cucumber Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/9/carrs-tear-amp-share-cheese-bread-with-tracklements-caramelised-onion-marmalade monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4a3f8f0e-575b-46a5-a937-ef8d5d7ba32a/Tear+and+Share+Bread+%282%29.jpg All recipes - Carr’s Tear &amp; Share Cheese Bread With Tracklements Caramelised Onion Marmalade - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/10/shallot-and-oyster-mushroom-shawarma monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4c8ac9d0-00bf-411b-8a1e-e24be4890bc7/Mushroom+and+Shallot+Shawarma+%284%29.jpg All recipes - Shallot and Oyster Mushroom Shawarma - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/67c1c14b-fbf9-44bd-ab21-4889aa81dfc6/Mushroom+and+Shallot+Shawarma+%2812%29.jpg All recipes - Shallot and Oyster Mushroom Shawarma - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/10/barbecued-sweet-potato-with-iow-tomato-salsa monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2c45550b-fe4c-4617-92b8-0c4b3dfe140c/Sweet+Potato+Slices+and+Isle+of+Wight+Tomato+Salsa.jpg All recipes - Barbecued sweet potato with IOW tomato salsa - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/10/peters-yard-rye-amp-charcoal-sourdough-crackers-with-prawn-apple-and-dill monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/461a5fb7-0a59-4ac7-b4fb-03170b8d68a6/IMG_1746.jpg All recipes - Peter’s Yard Rye &amp; Charcoal Sourdough Crackers with Prawn, Apple and Dill - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/10/crispy-duck-and-sesame-salad monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9b261fe6-a80b-476d-9213-5281e1bb77d7/FandN+Baby+leaf+Crispy+Duck+and+Sesame+Salad+%282%29.jpg All recipes - Crispy Duck and Sesame Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/9/carrs-asparagus-amp-pancetta-pizza monthly 0.5 2023-06-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7f913259-89ed-4eb2-85da-d489f040ee57/Asparagus+Pizza.jpg All recipes - Carr’s Asparagus &amp; Pancetta Pizza - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/10/quick-crab-rolls-with-crunchy-celery-pieces monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/644bc255-c86c-4a0e-8481-482d6ebc0b8a/Crab+and+Celery+Rolls+%2813%29.jpg All recipes - Quick Crab Rolls with Crunchy Celery Pieces - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/9/carrs-healthy-banana-amp-blueberry-breakfast-muffins monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/55bd3380-232d-41aa-b414-80cfa378ea86/Healthy+Breakfast+Muffins+%284%29.jpg All recipes - Carr’s Healthy Banana &amp; Blueberry Breakfast Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/9/shallot-tantanmen-ramen monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/11084008-37fe-40a9-9495-4e8b4dc799f9/Crispy+Shallot+Tantanmen+Ramen+-+Veggie+%284%29.jpg All recipes - Shallot Tantanmen Ramen - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/9/grilled-shallot-and-chicken-banh-mi monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ff779c97-2a9f-41bb-a7c3-066d635e6eed/Grilled+Shallot+%26+Chicken+Banh+Mi+%2814%29.jpg All recipes - Grilled Shallot and Chicken Banh Mi - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/9/carrs-rhubarb-amp-custard-galette monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/48218273-32f5-44d9-afcd-5f0caba616e9/IMG_3340.jpg All recipes - Carr’s Rhubarb &amp; Custard Galette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/10/mexican-pulled-chicken-wraps-with-radish-and-avocado-salsa monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/772c983e-e8f1-4c5f-8024-d829740693b3/Mexican+pulled+chicken+wraps+with+Radish+and+Avocado+Salsa.jpg All recipes - Mexican pulled chicken wraps with Radish and Avocado Salsa - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/6/10/isle-of-wight-tomato-shakshuka monthly 0.5 2023-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fab6932f-765e-45bc-a1be-058fe5e38997/Isle+of+Wight+Tomatoes+Shakshuka.jpg All recipes - Isle of Wight Tomato Shakshuka - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/5/1/green-pea-and-mint-rolls monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1abb0be1-8061-41f1-ab4a-a7c4ea2f0945/IMG_E5318.JPG All recipes - Green pea and mint rolls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/15/coronation-cheese-potato-and-pineapple-pasties monthly 0.5 2023-05-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1dfd2a93-2033-466f-9ebe-1a734f0855b6/DelMonte_Feb23-Pasties-2_FLATTENED.jpeg All recipes - Coronation cheese, potato and pineapple pasties - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/22/vegan-leek-cavolo-nero-and-sweet-potato-tart monthly 0.5 2023-04-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fc390572-75e6-4d7c-9450-df36769bd3de/Leek+Cavolo+%26+Sweet+Potato+tart.jpg All recipes - Vegan Leek, Cavolo Nero and Sweet Potato Tart - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/15/del-monte-air-fried-pineapple-chicken-goujons monthly 0.5 2023-04-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7d4af655-1999-4840-a24f-37698b8da63b/DelMonte_Feb23-Goujons2_FLATTENED.jpeg All recipes - Del Monte® Air Fried Pineapple Chicken Goujons - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/7/easter-rocky-road monthly 0.5 2023-04-07 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2bcbbf43-3881-48da-b95e-0f7d98899c9c/8B4B2786+1.jpg All recipes - Easter Rocky Road - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/7/easy-vegan-coffee-amp-walnut-cake monthly 0.5 2023-04-07 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/663ccfc1-bfb4-40d4-bddd-3d955d643115/8B4B3086+1.jpg All recipes - Easy Vegan Coffee &amp; Walnut Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/7/bunny-dodgers monthly 0.5 2023-04-07 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e5cde034-7b3b-49da-97fb-bc0c723707a0/Bunny+Dodgers.jpg All recipes - Bunny Dodgers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/7/raspberry-simnel-cake monthly 0.5 2023-04-07 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8fc82399-1533-4387-9365-bf61781b55d3/Fresh+Berry+Simnel+Cake+1.jpg All recipes - Raspberry Simnel Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/2/leek-heart-and-spelt-grain-salad-with-figs-walnuts-and-watercress-topped-with-crumbled-cheese-and-a-pear-salsa-dressing monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fbc9f913-b96e-497c-96d1-36a184783848/leek-spelt-grain-salad-scaled.jpg All recipes - Leek ‘heart’ and spelt grain salad, with figs, walnuts and watercress, topped with crumbled cheese, and a pear salsa dressing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/3/leek-amp-fava-bean-dip monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/dfd43477-9ae3-4ceb-b2e9-c2c58016980c/Leek+%26+Fava+Bean+Dip.jpg All recipes - Leek &amp; Fava Bean Dip - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/3/carrs-easter-simnel-muffins monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/5092a355-6ab4-4e76-b5a9-bb9f09e7eb69/easter-simnel-muffins-1-recipe-1000x1000.png All recipes - Carr’s Easter Simnel Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/3/chocolate-easter-proats monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4df4ce38-3352-414b-8065-e8dcb760255e/windsor_foodie+easter+pic.jpeg All recipes - CHOCOLATE EASTER PROATS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/2/carrs-victoria-sandwich-cake monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ba23329a-78ce-44a5-bb50-c6e8d3db978f/victoria+sandwich+portrait.jpg All recipes - Carr’s Victoria Sandwich Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/2/carrs-heavenly-white-chocolate-amp-raspberry-cupcakes monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/df3703da-92ce-4c67-b4ae-5ed105489f2a/White+Chocolate+%26+Raspberry+Cupcakes.jpg All recipes - Carr’s Heavenly White Chocolate &amp; Raspberry Cupcakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/4/2/leek-and-porcini-risotto monthly 0.5 2023-04-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0c57e3e8-8dda-4c4a-85d7-963c0d5d08d5/leek-porcini-risotto-768x1152.jpg All recipes - Leek and Porcini Risotto - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/strawberry-and-elderflower-sorbet monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4b9d174e-7e0f-4c8e-bb70-397b17e28d2b/W6Kd1lUsbVH1hasCJm4vS6ZvZMpXQAc7dF38cjTn.jpeg All recipes - Strawberry and Elderflower Sorbet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/blackberry-compote-with-quinoa-porridge monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2f3cb3c7-9ef7-47de-b652-d556e263c9c8/W4iqbhEmJ4QBtor7dQnXBE8Ci60QhlcIa02nwW4H.jpeg All recipes - Blackberry Compote with Quinoa Porridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/blueberry-and-oat-pancakes monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/02bbda55-9981-450e-b410-d2bc97118bbe/Pq634JfEANoRjwx9umq3Llwy5GMZC4tAV8Gx0Ohb.jpeg All recipes - Blueberry and Oat Pancakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/trout-raspberries-courgette monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9465f79c-7e9e-4587-9122-7219bae03ab4/FNIlzoVXOlgcr0m2Yq12poTSDxa8gBQJpk6k8vLW.jpeg All recipes - Trout, Raspberries, Courgette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/superberry-kale-and-roasted-garlic-bruschetta monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8d9242ae-3445-4cbd-b22b-df411700a526/q6niRK7KvZk82OuwxHD78OAUwMkfJtUdplAILoGW.jpeg All recipes - Superberry kale and roasted garlic bruschetta - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/beetroot-amp-vanilla-cup-cakes-with-rose-butter-icing monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f9a0204a-a9d1-4d84-941c-4edaaa92a8ad/Beetroot+%26+Vanilla+Cup+Cakes+with+Rose+Butter+Icing+-+www.lovebeetroot.co.uk+-+Wedding.jpg All recipes - Beetroot &amp; Vanilla Cup Cakes with Rose Butter Icing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8fefc886-4ae0-4c8c-a78e-e22ef6934932/Beetroot+%26+Vanilla+Cup+Cakes+with+Rose+Butter+Icing+-+www.lovebeetroot.co.uk+-+Valentines+1.jpg All recipes - Beetroot &amp; Vanilla Cup Cakes with Rose Butter Icing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/raspberry-and-chocolate-granola-stack monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0b63d64b-6e7e-467e-84b2-2632b7e0e945/4tmajeyMtfl2X7Pitz8sNNxJnGSenYNeQTW7E7ao.jpeg All recipes - Raspberry and Chocolate Granola stack - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/mixed-grain-salad-with-blueberries monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/599a6664-6f1d-4ce1-8f83-184a5049fab3/RGkQ3Yq7A7yqFrUIzESM3IOcUVouitDUBZl46bAd.jpeg All recipes - Mixed grain salad with blueberries - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/pork-chop-blackberries-and-summer-beans monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0db7d6d4-b8e0-4d74-9eec-58202be006a4/VIDCh6DI7NGKgytY1wVJvIJr493u3o7IwSZTbMvj.jpeg All recipes - Pork Chop, Blackberries and Summer Beans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/6/strawberry-cobbler monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/25fe028d-1ec7-4f62-b4df-46c0a469fa8a/CSWOmv769ciYdngD7QmRuYa6RdFjDsLQvIsxHP6Y.jpeg All recipes - Strawberry cobbler - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/southside-berry monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/627b8d33-3f20-4f55-8502-754596cb0fa0/DvXOgR4s4UOECLlGQWyrEqLy8Ksk15VxIw7oHzwL.jpeg All recipes - SOUTHSIDE BERRY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/giant-strawberry-choc-chip-cookie monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/925134a8-3144-4515-8f1c-c57e9fe91cb6/FFT2zYtjpNVTETH5JsbXDr15BnRqyIjkVLEpkCOo.jpeg All recipes - Giant Strawberry Choc Chip Cookie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/strawberries-mint-oyster monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ee01329f-27d1-4c2e-8c67-e8e08d00a7c4/taxhgrmWAgUHUvDUgIfLS3xjKOvZQ2hNcXyhLcX2.jpeg All recipes - Strawberries, Mint, Oyster - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/3/5/sweet-potato-soup-with-blackberry-and-basil-sauce monthly 0.5 2023-03-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2ae57da2-42ea-42f0-a971-4e8a79ffd0ff/mrPepypqFV8u4ARnF2GCIavi9i4NcJaP6iiu1dw6.jpeg All recipes - Sweet Potato Soup with Blackberry and Basil Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/zespri-sungold-kiwi-yogurt-granola-breakfast monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9737c4c3-0e9c-4e45-be67-cb9416715550/Zespri+kiwi+blueberry+and+lime+youghurt+w+granola.jpg All recipes - Zespri SunGold Kiwi Yogurt Granola Breakfast - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/champagne-velvet monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/530d0c7d-7f1e-4d01-adb4-88e6d795aba9/Champagne+Velvet.jpg All recipes - Champagne Velvet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/strawberry-and-blueberry-crumble monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ddd9b6dd-8fb2-434a-82f1-62fca1bf22f0/Strawberry+and+blueberry+crumble.jpg All recipes - Strawberry and blueberry crumble - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/sweet-strawberry-basil-amp-balsamic-pizzas monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/aa61bdb8-2338-41c0-b46b-33816e2d13e1/Sweet+strawberry%2C+basil+and+balsamic+pizzas.jpg All recipes - Sweet strawberry, basil &amp; balsamic pizzas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/chocolate-fondue monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cc7d6a6b-eca2-43a3-bc15-49631a1cb448/Chocolate+Fondue+2.jpg All recipes - Chocolate Fondue - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/raspberry-and-hazelnut-shortbreads monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/45924e81-a0b6-4f2c-8fe3-e69347cd0f54/Raspberry+and+hazelnut+shortbread+1.jpg All recipes - Raspberry and hazelnut shortbreads - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/mini-blueberry-cheesecakes monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/64e98c2e-9030-4b1f-98c8-8cdea378e7fa/Mini+blueberry+cheesecakes.jpg All recipes - Mini blueberry cheesecakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/strawberry-and-chocolate-mousse monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c1f7d0dc-98d7-4f62-8559-265af3f7695c/strawberry+and+chocolate+mousse+1.jpg All recipes - Strawberry and chocolate mousse - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/blueberry-blinis-with-whipped-goats-cheese-and-blueberry-black-pepper-chutney monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/34f5b58c-cfb1-4cc4-9d28-79c9cf373fdc/Blueberry+Blinis+with+whipped+goats+cheese+and+Blueberry%2C+black+pepper+chutney.jpg All recipes - Blueberry Blinis with whipped goats cheese and Blueberry, black pepper chutney - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/baked-raspberry-and-chocolate-puddings-with-rich-dark-chocolate-sauce monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a9bbbdcc-b06f-4119-b05f-1f9c1bdc2256/Baked+raspberry+and+chocolate+puddings+1.jpg All recipes - Baked raspberry and chocolate puddings with rich dark chocolate sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/21/avocado-toast-3-ways monthly 0.5 2023-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/5ee7757f-bc4f-4361-bfa6-f586a5c8c16e/Avocado+Toast+3+Ways+2.jpg All recipes - Avocado Toast 3 Ways - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/lemon-tart monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ffd6576c-0998-4ab4-80cb-166912149df3/Lemon+Tart.jpg All recipes - Lemon Tart - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/love-yourself-smoothie monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1f1c0f5b-1467-49ae-9327-6b37e338f902/love+yourself+smoothie+final+version.jpg All recipes - Love Yourself Smoothie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/vegan-muesli-for-beginners monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/5f4d00b3-dbeb-452f-ab87-f812a0cc6841/Vegan+Musli.jpg All recipes - Vegan Muesli for Beginners - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/golden-turmeric-milk monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3ed7c062-2000-4030-9700-14b4508eb0dd/Turmeric+Golden+Milk.jpg All recipes - Golden Turmeric Milk - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/mini-raw-raspberry-cheesecakes monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/eb555d88-1448-46a5-9cc1-0ef3c822ebf9/Raw+Cheesecake.jpg All recipes - Mini Raw Raspberry Cheesecakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/keralan-coconut-scramble monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2696a706-491f-4ccb-8238-6ef8e0297d68/Keralan+Coconut+Scramble.jpg All recipes - Keralan Coconut Scramble - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/simple-vegan-chocolate-fondants monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3d604861-0185-4165-9259-21efc8681040/Chocolate+Fondants.jpg All recipes - Simple Vegan Chocolate Fondants - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/black-forest-gateau monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/5f686101-a770-4cc8-a12a-94bc485636cb/Black+Forest+Gateau.jpg All recipes - Black Forest Gateau - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/pea-beetroot-roasted-red-pepper-and-capricorn-somerset-goats-cheese-tart monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e0abd3bf-fcdd-4ebc-be92-06b43d8e6103/Pea%2C+Beetroot%2C+Roasted+Red+Pepper+and+Capricorn+Somerset+Goats+Cheese+Tart+-+www.lovebeetroot.co.uk.jpg All recipes - Pea, beetroot, roasted red pepper and Capricorn Somerset goats’ cheese tart - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/isle-of-wight-spanish-beans monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9d946180-0802-4600-ae6e-49d43eff32f3/IOW+Spanish+Beans.jpg All recipes - Isle of Wight Spanish Beans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/peach-amp-nectarine-tray-bake monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f6829525-0bad-4ba2-b5ad-f79211430b9c/image00004.jpeg All recipes - PEACH &amp; NECTARINE TRAY BAKE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/sticky-maple-plum-pancakes monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/039c73ec-e6d2-4be6-b99e-c6db00feec72/Sticky+Maple+Plum+Pancakes-10.jpg All recipes - Sticky Maple Plum Pancakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/mandarin-chocolate-mousse monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ba5bea4a-fe67-46b1-826d-d806e19a8d5c/Chocolate-mandarin-mousse-DelMonte-37.jpg All recipes - Mandarin Chocolate Mousse - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/fuss-free-flavours-leek-galette monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/51448691-3b77-49b0-9b49-3b7286528a0c/Fuss+Free+Flavours%E2%80%99+Leek+Galette.jpg All recipes - Fuss Free Flavours’ Leek Galette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/leek-amp-coconut-curry monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/11547d84-a955-480e-86f9-5effb971503d/Leek+%26+Coconut+Curry+by+Joe+Woodhouse+for+British+Leeks.jpg All recipes - Leek &amp; Coconut Curry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/fuss-free-flavours-lamb-kebabs-with-leek-rice-and-leek-salsa monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d01ce021-3a94-49c0-ab9d-36ebd7a4ec61/Fuss+Free+Flavours%E2%80%99+Lamb+Kebabs+with+Leek+Rice+and+Leek+Salsa.jpg All recipes - Fuss Free Flavours’ Lamb Kebabs with Leek Rice and Leek Salsa - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/fuss-free-flavours-creamy-seafood-pasta-with-leeks monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f5bfed44-f84e-4f91-b24e-e24946f3e16f/Fuss+Free+Flavours%E2%80%99+Creamy+seafood+pasta+with+leeks+for+British+Leeks.jpg All recipes - Fuss Free Flavours’ Creamy seafood pasta with leeks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/fuss-free-flavours-leek-and-seafood-chowder monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8290ce88-3d06-4c9f-8405-e28819221ddd/Fuss+Free+Flavours%E2%80%99+Leek+and+Seafood+Chowder+for+British+Leeks.jpg All recipes - Fuss Free Flavours’ Leek and Seafood Chowder - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/fuss-free-flavours-baked-salmon-on-a-bed-of-leeks-with-roasted-tomatoes monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/27643fb1-d3b4-4f69-a6ed-1f12ad173a7f/Fuss+Free+Flavours%E2%80%99+baked+salmon+on+a+bed+of+leeks+with+roasted+tomatoes+for+British+Leeks.jpg All recipes - Fuss Free Flavours’ baked salmon on a bed of leeks with roasted tomatoes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/leek-and-fennel-soup-with-shittake-mushrooms monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1e75e2f6-ae4f-475f-a456-324d23b02fd7/Leek+and+Fennel+Soup+with+Shittake+Mushrooms.jpg All recipes - Leek and Fennel Soup with Shittake Mushrooms - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/leek-and-squash-filo-crown-tarts monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/59c5a1d9-da3b-4046-8e0c-45253579c388/filo-crown-tarts-1024x1536.jpg All recipes - Leek and squash filo crown tarts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/tj0esfb9cbykglg3z6xkym9fzogudc monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1de4f1d1-db12-4ce8-bae7-54ba47ee8e01/leek+canapes.jpg All recipes - Leek Canapés - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/hearty-winter-vegetable-stew-with-leeks-and-harissa monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/015bb0e7-a62d-4ccb-a37e-852978a028cd/Winter-veg-stew-with-Leeks-Harissa-square-1024x1024.jpg All recipes - Hearty winter vegetable stew with Leeks and Harissa - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/curried-lentil-and-leek-soup monthly 0.5 2023-03-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/374065cb-2034-4d3d-87eb-5213a4322a6a/Curried-Leek-Lentil-Soup-1-scaled.jpg All recipes - Curried lentil and leek soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2023/2/9/crispy-tofu-stir-fry-with-leek-amp-chilli monthly 0.5 2023-02-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/82647a85-fbc3-4164-9648-422cba0293e3/Crispy-Tofu-Leek-6.jpg All recipes - Crispy Tofu Stir Fry with Leek &amp; Chilli - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/12/12/upside-down-plum-cake monthly 0.5 2022-12-15 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/94748ddf-6b9e-4a1e-b945-a0a6c3ebb901/IMG_2824-2.jpg All recipes - Upside Down Plum Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/12/12/chocolate-plum-mini-cheesecakes monthly 0.5 2022-12-15 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/472436e7-7376-408b-8074-832508ed5da6/Chocolate+Plum+Mini+Cheesecakes-1.jpg All recipes - Chocolate Plum Mini Cheesecakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/12/12/mini-south-african-plum-tarts-with-cashew-cream-and-ice-cream monthly 0.5 2022-12-15 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c79fa975-7786-42ad-a189-c8e2ee763709/image00005.jpeg All recipes - Mini South African Plum Tarts with Cashew Cream and Ice Cream - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/12/15/lisa-faulkner-x-del-monte-mini-fruit-cocktail-pavlovas monthly 0.5 2022-12-15 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f62c1950-ec9d-49d1-b363-f04e4f07f85c/DelMonte_Lisa22-194.jpeg All recipes - Lisa Faulkner x Del Monte® Mini Fruit Cocktail Pavlovas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/30/bramley-apple-and-salted-caramel-mini-magnums monthly 0.5 2022-12-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d4357016-5a62-4c02-9533-54d6e07cf923/RB_Apples_Feb22-2367.jpg All recipes - Bramley Apple and Salted Caramel Mini ‘Magnums’ - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/30/beef-carpaccio-with-bramley-apple-salad-canapes monthly 0.5 2022-12-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/aae7d787-0857-49bb-87c3-464c37e67312/RB_Apples_Feb22-7532.jpg All recipes - Beef Carpaccio with Bramley Apple Salad Canapes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/christmas-old-fashioned monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b2ab7cd1-8a4f-4a9e-92bc-ee390fa3ad70/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%2810%29.jpeg All recipes - Christmas Old Fashioned - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/easy-vegan-turkey-less-roast monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/5aaa0c0a-f569-4666-ad98-8f43df3c4d0a/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%287%29.jpeg All recipes - Easy Vegan Turkey-less Roast - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/crispy-shallot-cauliflower-cheese monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c241ffad-1f2c-4ef0-8ade-d10b55df4288/WhatsApp+Image+2022-11-29+at+4.19.53+PM.jpeg All recipes - Crispy Shallot Cauliflower Cheese - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/butternut-squash-filo-roulade monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/14874858-a2dd-456b-bd08-59d1c51c45db/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%285%29.jpeg All recipes - Butternut Squash Filo Roulade - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/12/white-onion-velout-with-onion-bhaji monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/059a0ac6-9857-4f19-bbd8-3a08b91e55da/Onion+Bhaji.jpg All recipes - White Onion Velouté with Onion Bhaji - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/baked-biscoff-cheesecake monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6620fffc-9b6b-4b44-ba7c-bad1420901cf/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%288%29.jpeg All recipes - Baked Biscoff Cheesecake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/6/xja9xjr42cjrugdbjld9wq4kkmf2rt monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/63c78ca1-bf7a-42e6-9e93-d7018b8d3535/Pivot+Christmas+5.jpg All recipes - Carrots cooked in Orange and Butter with Star Anise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/easy-miso-sweet-potato-mash monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/17fb5083-0f9a-4feb-bb84-061fd9bc837d/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%282%29.jpeg All recipes - Easy Miso Sweet Potato Mash - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/22/mandarin-and-cranberry-trifle monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/54628638-be37-4a7a-a0d8-c249f13cbe94/Mandarin+and+cranberry+trifle+%28portrait%29.jpeg All recipes - Mandarin and Cranberry Trifle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/easy-bakewell-cake monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/37aa903b-cfbc-4ddf-82b7-3accc9f25420/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%283%29.jpeg All recipes - Easy Bakewell Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/30/vegan-baileys-irish-cream-liqueur monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e33694d8-f10b-41ad-ad17-e9d63ac6cc7a/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%2812%29.jpeg All recipes - Vegan ‘Baileys’ Irish Cream Liqueur - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/30/cranberry-mojito monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6bfa4a08-0f04-456f-9a95-ba5e9e6a8871/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%2813%29.jpeg All recipes - Cranberry Mojito - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/cinnamon-amp-thyme-roasted-carrots-with-pine-nuts monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/39f3d026-1740-4d18-b2a1-e0e908307d64/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%281%29.jpeg All recipes - Cinnamon &amp; Thyme Roasted Carrots With Pine Nuts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/three-ways-with-balsamic-shallots monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/02b92881-d8a1-463c-9ebc-efa5d1881172/WhatsApp+Image+2022-11-29+at+4.19.53+PM+%281%29.jpeg All recipes - Three Ways with Balsamic Shallots - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/chestnut-mushroom-amp-red-wine-pithivier monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/68b0b212-13bf-498b-9457-3066ba73291c/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%286%29.jpeg All recipes - Chestnut, Mushroom &amp; Red Wine Pithivier - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/vegan-sticky-toffee-pudding monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/703ac793-e649-4e95-92f2-e113ad5f9768/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%289%29.jpeg All recipes - Vegan Sticky Toffee Pudding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/luxury-festive-roasts monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f7849bad-f200-408a-ac97-c433942d9274/WhatsApp+Image+2022-11-29+at+5.14.22+PM+%2811%29.jpeg All recipes - Luxury Festive Roasts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/29/luxury-shredded-brussels-sprouts monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2689de4d-856f-4800-821a-c83bbeca1b05/WhatsApp+Image+2022-11-29+at+5.14.22+PM.jpeg All recipes - Luxury Shredded Brussels Sprouts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/22/halloumi-peach-and-pepper-skewers-with-mint-dressing monthly 0.5 2022-11-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/bfe1e8e5-70c9-4490-aa60-2eb62feb7a48/Halloumi+%26+peach+skewers+%28portrait%29.jpeg All recipes - Halloumi, Peach and Pepper Skewers with Mint Dressing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/11/6/pan-roasted-hake-with-peas-la-franaise monthly 0.5 2022-11-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/72014eb0-4fd1-48ae-8aed-4085c56053e7/Pivot+Christmas+9.jpg All recipes - Pan Roasted Hake with Peas à la Française - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/24/strawberry-mallow-snakes monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c14211f7-65c2-4f5b-839f-537549e8d0c9/Strawberry-and-Mallow-Snakes-upright.jpg All recipes - Strawberry Mallow Snakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/24/blood-and-bones-shortbread monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4faacfe4-604d-4135-85e0-fe5751d7335a/Blood-and-Bone-Shortbread-2.jpg All recipes - Blood and Bones Shortbread - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/simple-speedy-dhal monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6eebb627-fde8-4c48-8f21-c389b739f7b2/Speedy+Dhal.jpg All recipes - Simple Speedy Dhal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/chocolate-amp-banana-nice-cream monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f4d2c713-c70a-4182-ac79-48302761e7bc/Chocolate+Banana+Nice+Cream.jpg All recipes - Chocolate &amp; Banana Nice Cream - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/rainbow-rolls monthly 0.5 2023-01-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d6c6c811-f0ae-419d-9c6b-d04e4de19e5f/Rainbow+Summer+Rolls.jpg All recipes - Rainbow Rolls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/31fb39bd-2dc6-4295-ae76-c4fbd26628d5/Peanut+Dipping+Sauce.jpg All recipes - Rainbow Rolls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/roasted-butternut-squash-soup monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/786f2c48-9513-4bc9-9f76-b84db758facd/Roasted+Butternut+Squash+Soup.jpg All recipes - Roasted Butternut Squash Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/24/quick-amp-easy-breakfast-quesadilla-with-avocado monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6519d9aa-6666-49ec-9002-c80107d2e93c/Breakfast+Quesadilla+with+Avocado.jpg All recipes - Quick &amp; Easy Breakfast Quesadilla with Avocado - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/cauliflower-tabbouleh monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/956f4909-a26e-48b6-87df-c55b1adfe762/Cauliflower+Tabbouleh.jpg All recipes - Cauliflower Tabbouleh - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/23/time-is-tight-tacos monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/42e76d9f-1673-461a-9a91-0bf66fe197c2/Time+is+Tight+Tacos.jpg All recipes - Time is Tight Tacos - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/24/strawberry-pesto monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a7aff521-873b-4ea5-86a7-e83b73f26c03/Berry+Pesto+1.jpg All recipes - Strawberry Pesto - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/speedy-one-pot-kale-bean-amp-lemon-stew monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e12e8e72-cbfe-4a1b-b184-bd937ad02266/One+Pot+Kale%2C+Bean+%26+Lemon+Stew.jpg All recipes - Speedy One Pot Kale, Bean &amp; Lemon Stew - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/vegan-diy-pot-noodle monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1f0ad76a-0a66-4d52-b369-da777f92889d/DYI+Noodle+Pot.jpg All recipes - Vegan DIY Pot Noodle - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/roast-pumpkin-salad-with-tahini-dressing monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/622ccfc8-f24a-4811-927d-85e4c8550312/Roast+Pumpkin+Salad+with+Tahini.jpg All recipes - Roast Pumpkin Salad with Tahini Dressing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/easy-lemon-drizzle-cake monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/03b2eeb5-ca16-4966-8c01-9d7595af5dfa/Lemon+Drizzle+Cake.jpg All recipes - Easy Lemon Drizzle Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/pumpkin-amp-chickpea-burgers monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/627831c3-2683-4b34-b1a2-68cc507a50b1/Pumpkin+Chickpea+Burger.jpg All recipes - Pumpkin &amp; Chickpea Burgers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/22/fabulous-falafel monthly 0.5 2022-10-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b970074e-242a-4879-9f0e-e938fc0d8920/Fabulous+Falafel+Wrap.jpg All recipes - Fabulous Falafel - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/17/stuffed-pumpkin-peppers monthly 0.5 2022-10-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c01ffd69-48aa-4a9a-9696-e03d292ec85c/Pumpkin.jpg All recipes - Stuffed pumpkin peppers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/3/british-asparagus-salmon-amp-pumpkin-rice-bowl monthly 0.5 2022-10-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ae552639-b1e8-45d1-a85e-2a45c5bfe16e/British+Asparagus%2C+Salmon+%26+Squash+Rice+Bowl.jpg All recipes - British Asparagus, Salmon &amp; Pumpkin Rice Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/10/3/beetroot-amp-butternut-squash-soup-with-godminster-soldiers monthly 0.5 2022-10-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0be3a5a4-ffb7-4dd8-9bb4-16b620ab474c/Beetroot+%26+pumpkin+soup+with+Godminster+soldiers+-+Halloween.jpg All recipes - Beetroot &amp; butternut squash soup with Godminster soldiers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/30/celebration-teriyaki-salmon-with-quick-pickled-shallots monthly 0.5 2022-09-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cd567b08-f2f2-4ca7-871a-6506a328799d/Celebration+Teriyaki+Salmon+with+Quick+Pickled+Shallots+%281%29.jpg All recipes - Celebration Teriyaki Salmon with Quick Pickled Shallots - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/29/b1f2dbq36ps3oxesm0kowl747xjoex monthly 0.5 2022-09-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a6dd0e96-412d-4564-a386-15175dec1ea6/Screenshot+2022-09-29+at+19.39.34.png All recipes - Celery &amp; Chicken Noodle Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/30/buffalo-cauliflower-and-celery-with-ranch-dip monthly 0.5 2022-09-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/da715eb0-a5b7-44e9-af6f-186bc0c62f55/Buffalo+Cauliflower+and+Celery+%289%29.jpg All recipes - Buffalo Cauliflower and Celery with Ranch Dip - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/29/shallot-and-mushroom-galette monthly 0.5 2022-09-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6028a16f-f240-4d83-9f67-25aed1607e78/Shallot+and+Mushroom+Galette+%282%29.jpg All recipes - Shallot and Mushroom Galette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/29/roasted-shallot-and-pumpkin-salad monthly 0.5 2022-09-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6b859506-b38b-41fb-a494-8985242023d1/Roasted+Shallot+and+Pumpkin+Salad+%285%29.jpg All recipes - Roasted Shallot and Pumpkin Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/13/beetroot-chocolate-brownies monthly 0.5 2022-09-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b140c404-33a1-4326-8049-a62d8b171bff/download+%281%29.jpeg All recipes - Beetroot chocolate brownies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/13/pineapple-and-cherry-eton-mess monthly 0.5 2022-09-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0baedc09-8caa-4e8c-93d6-092c54073d54/image005.jpg All recipes - Pineapple and Cherry Eton mess - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/13/radish-and-quinoa-tabbouleh-with-pistachios-and-grilled-herbed-chicken monthly 0.5 2022-09-28 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/82a95f17-840e-43de-b260-c05a43d17d67/download.jpeg All recipes - Radish and quinoa tabbouleh with pistachios and grilled herbed chicken - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/28/spaghetti-with-shallot-red-pepper-and-red-pesto-sauce monthly 0.5 2022-09-28 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1e4ada92-75b4-48ca-af23-144230694289/Spaghetti+with+shallot%2C+red+pepper+and+red+pesto+sauce.jpg All recipes - Spaghetti with Shallot, Red Pepper and Red Pesto Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/1/avocado-toast-with-salmon monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8bccbbb4-9687-4d5d-be39-2bd7cc8ae1e2/petrossian-fetes-des-meres18537+%281%29.jpg All recipes - Avocado toast with salmon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/1/grilled-seitan-amp-ginger-beer-bbq-sauce monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4c9c535e-031d-4dd6-8aeb-ef18468db23b/grilled+seitan++%281%29.jpg All recipes - Grilled Seitan &amp; Ginger Beer BBQ Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/1/picota-cherry-chocolate-cookies monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3c76032f-c93c-4d56-823a-5e6067b29829/Picota+cherry+cookies.jpg All recipes - Picota Cherry Chocolate Cookies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a984a830-8460-4bc5-8126-b93af8b2bd17/Picota+Cherry+and+dark+chocolate+cookies+%281%29.jpeg All recipes - Picota Cherry Chocolate Cookies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/1/vegan-mint-burger monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e3cee525-7e2e-4293-a3cb-a009602e08cd/vegan+burger.jpg All recipes - Vegan Mint Burger - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/9/1/beef-tartare-with-caviar-amp-hazelnut-oil monthly 0.5 2022-09-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/90ec1740-e368-47b0-aa2d-fdf6e3d96baf/EF84-FR-tartare-baika-baeri-francais-ciboulette-xeres-petrossian-oct-20207605.jpg All recipes - Beef Tartare with Caviar &amp; Hazelnut Oil - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c71d6879-e871-46d5-8750-bb9fa126db08/EF84-FR-tartare-baika-baeri-francais-ciboulette-xeres-petrossian-oct-20207597.jpg All recipes - Beef Tartare with Caviar &amp; Hazelnut Oil - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/24/del-monte-fruit-cocktail-confetti-cake monthly 0.5 2022-08-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7a3bb228-7c79-4add-b440-3b04b929b71c/Confetti+Cake_Jubilee+bunting+%28landscape%29.jpg All recipes - DEL MONTE® FRUIT COCKTAIL CONFETTI CAKE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/2/brilliant-brownies monthly 0.5 2022-08-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b6914ace-ebb2-43d5-b7d4-a41cb95acd85/p157%2BBrilliant%2Bbrownies%2B.jpg All recipes - Brilliant brownies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/739fd579-c188-4c2c-a3f1-13e6131e2801/p157+Brilliant+brownies+.jpg All recipes - Brilliant brownies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c7e28914-7b7b-445e-9dfb-45082e16cf53/9781784727482.jpg All recipes - Brilliant brownies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/2/fridge-raid-pilaf monthly 0.5 2022-08-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/887a29fc-cf6b-4f24-96be-f489f5d8e7dc/HH+Cook+Freeze+Eat+Repeat+Day+3+Fridge+Raid+Pilaf+001.jpg All recipes - Fridge-raid pilaf - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/902ee088-b9a0-4df1-a0e2-7a2dd46fadb6/9781784727482.jpg All recipes - Fridge-raid pilaf - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/2/three-greens-seasonal-filo-pie monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/84d3e894-94ae-4983-a453-c1b82eda7c79/p88+Three+greens+seasonal+filo+pie.jpg All recipes - Three greens seasonal filo pie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/87b9d447-5df3-442f-8792-373fedbebc8e/9781784727482.jpg All recipes - Three greens seasonal filo pie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/2/eton-mess-semifreddo monthly 0.5 2022-08-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6da21abb-dd25-4b1f-89ed-5d373eebb99c/HH+Cook+Freaze+Eat+Repeat+Day+5+semi+fredo+002.jpg All recipes - Eton mess semifreddo - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/27304e54-e2c9-478a-a64d-6df0e53f4077/9781784727482.jpg All recipes - Eton mess semifreddo - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/3/chicken-wholefood-bowl monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b0655668-fa3d-43e1-a0e4-d1640fcb7473/HH+Cook+Freeze+Eat+Repeat+Day+3+Chicken+Bowl+001.jpg All recipes - Chicken wholefood bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/394c6f83-f343-4636-a691-730cbc123f6d/9781784727482.jpg All recipes - Chicken wholefood bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/2/thai-sweet-potato-soup monthly 0.5 2022-08-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e81b1252-9540-405a-8d67-e6e4afa66cac/Screenshot+2022-08-02+at+19.35.53.png All recipes - Thai sweet potato soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a159e6da-622e-4fcc-b2c0-c3073c53c117/9781784727482.jpg All recipes - Thai sweet potato soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/2/roasted-seasonal-roots-with-herbs monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e44b0605-23f9-4ca6-81b5-102d00107e18/HH+Cook+Freeze+Eat+Repeat+Day+1+RRoasted+seasonal+Roots+004.jpg All recipes - Roasted seasonal roots with herbs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/5971df69-beb3-4df7-b783-6effe4416ef3/9781784727482.jpg All recipes - Roasted seasonal roots with herbs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/2/classic-victoria-sponge monthly 0.5 2022-08-02 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3756aa07-a983-4aa4-946b-77f6e72c6b8f/HH+Cook+Freaze+Eat+Repeat+Day+6+Classic+Victoria+Sponge001.jpg All recipes - Classic Victoria sponge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/eef288bf-25dc-4d28-97f5-e94ecd8cb06d/9781784727482.jpg All recipes - Classic Victoria sponge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/1/buckwheat-blinis-with-wild-salmon-salmon-roe-amp-dill-cream monthly 0.5 2022-08-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3137aa87-6ec2-4648-9165-8f136c470734/%C2%A9AimeryChemin-JR16-saumon-sauvage-oeufs-saumon-blini-sarrasin-recette-petrossian-oct-20207157.jpg All recipes - Buckwheat Blinis with Wild Salmon, Salmon Roe &amp; Dill Cream - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/1/smoked-salmon-tataki-in-a-herb-coating monthly 0.5 2022-08-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8090a59b-b9dd-48d5-b8a9-b1f73ef920a2/%C2%A9AimeryChemin-coupe-du-tsar-nature-tataki-herbes-recette-petrossian-oct-20207294.jpg All recipes - Smoked Salmon Tataki in a Herb Coating - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/1/fluffy-pancakes-with-smoked-salmon monthly 0.5 2022-08-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/13dcd4da-2b99-475b-b191-9a9572e281e8/F%C3%AAte+des+M%C3%A8res+-+Fluffy+Pancackes%2C+saumon+fum%C3%A9+%40Aimery+Chemin+%281%29.jpg All recipes - Fluffy pancakes with smoked salmon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/8/1/coupe-du-tsar-la-caucasienne-bites monthly 0.5 2022-08-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/dd953051-9c04-4ac3-a793-c80cd15252a6/%C2%A9AimeryChemin-coupe-du-tsar-caucasienne-recette-canape-radis-noir-coriandre-petrossian-oct-20207224.jpg All recipes - Coupe du Tsar® à la Caucasienne Bites - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/smoked-salmon-maki-rolls monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/5741c640-7629-4798-ae45-4c8f0e47461a/%40AimeryChemin+%281%29+%281%29.jpg All recipes - Smoked Salmon Maki Rolls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/30/salmon-tartare-with-physalis-and-red-onion-pickles monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0700fca3-21c7-460a-8263-589bea7ad464/Z9hDVeyM.jpeg All recipes - Salmon tartare with physalis and red onion pickles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/beetroot-hummus-blinis-coupe-du-tsar-and-raw-vegetables monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c6a0c0ea-1cea-4936-a9ec-3b312b229e10/GN001-recette-saint-valentin-coupe-du-tsar-saumon.jpg All recipes - Beetroot hummus blinis, Coupe du Tsar® and raw vegetables - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/hangover-smoothie monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/84bca427-c004-4b3f-ab29-6dfef2f1c824/hangover+smoothie+3.jpg All recipes - Hangover Smoothie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/sweet-potato-amp-coconut-dhal monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f7e4ad1e-e4c3-44e0-850f-5cc64c67bd53/Untitled.jpg All recipes - Sweet Potato &amp; Coconut Dhal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/chia-seed-porridge monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/060147ca-679c-4936-b21a-ce0ac638a747/chia+porridge+final+2.jpg All recipes - Chia Seed Porridge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/one-pot-chicken-jambalaya monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/58072eed-4d73-4097-9856-0bcbf8e55ef3/8B4B6150-2.jpg All recipes - One Pot ‘Chicken’ Jambalaya - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/smoothie monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/27cc8a40-73eb-4ef4-992a-bb5a42752755/concentration+smoothie+1.jpg All recipes - Smoothie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/overnight-breakfast-oats monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cc7793b7-84d4-4ffa-9eeb-3200bef4fc60/overnight+oats+1.jpg All recipes - Overnight Breakfast Oats - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/quick-amp-creamy-black-eyed-bean-curry monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2707e6bb-a6b9-4515-8afb-802cb06eb3bb/Black-Eyed-Bean-Curry.jpg All recipes - Quick &amp; Creamy Black Eyed Bean Curry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/tofu-tahini-stir-fry monthly 0.5 2022-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/685fc700-276b-42a4-8afd-a99cfdfe5fd6/tahini+stir+fry+2.jpg All recipes - Tofu Tahini Stir Fry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/29/isle-of-wight-tomato-avocado-and-shallot-salad-with-a-lime-and-chilli-dressing monthly 0.5 2022-07-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3818fba6-fe6c-4b1a-928a-fb8cf8613596/Isle+of+Wight+Tomato+avocado+and+shallot+salad+with+a+lime+and+chilli+dressing.jpg All recipes - Isle of Wight Tomato avocado and shallot salad with a lime and chilli dressing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/22/cream-cheese-and-radish-on-sourdough-toast monthly 0.5 2022-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0d5c711e-6d63-4578-b343-942cbc01661a/Cream+cheese+and+Radish+coins+on+toast+with+cress.jpg All recipes - Cream Cheese and Radish on Sourdough Toast - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/22/caramelised-shallot-and-peach-tarts monthly 0.5 2022-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a7fbb8d3-da2e-4ef0-aecc-8ff03d074679/Peach%2C+Proscuitto+and+Caramelised+Shallot+Tarts.jpg All recipes - Caramelised Shallot and Peach Tarts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/22/pork-and-shallot-meatball-bun-cha monthly 0.5 2022-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/64c54549-5527-4a7a-b4f1-1a504293555e/Pork+and+Shallot+Meatball+Bun+Cha.jpg All recipes - Pork and Shallot Meatball Bun Cha - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/22/grilled-shallot-and-halloumi-tacos monthly 0.5 2022-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/aefad0de-8387-48f9-91f6-c092698d5d4c/Shallot+and+Halloumi+Tacos.jpg All recipes - Grilled Shallot and Halloumi Tacos - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/22/no-bake-picota-cherry-cheesecake-bars monthly 0.5 2022-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c406e89e-6ce7-4b94-bfa5-89925bc74752/No+Bake+Picota+Cherry+Cheesecake+Bars.tif+%E2%80%8E-+Photos.png All recipes - No bake Picota Cherry Cheesecake bars - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/7/22/chocolate-cherry-amaretto-cupcakes monthly 0.5 2022-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a1992d13-a83c-43d7-af97-c3c1dc4f1179/Chocolate+Cherry+Amaretto+Cupcakes+%288%29.jpg All recipes - Chocolate Cherry Amaretto Cupcakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/vegan-aquafaba-lemon-meringue-pie monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3b95f6ba-c7bb-4e63-843d-4a087ca55e0f/Lemon+Meringue+Pie.jpg All recipes - Vegan Aquafaba Lemon Meringue Pie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/bao-buns-with-sticky-tofu monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/89a5f5e7-08eb-40ef-98c5-de16437a5f5f/bao+buns+1.jpg All recipes - Bao Buns with Sticky Tofu - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/strawberries-amp-cream-cupcakes monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/678643d6-4cd6-4856-b7e9-2c83bfdc8c13/cupcakes+final+2.jpg All recipes - Strawberries &amp; Cream Cupcakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/chickpea-sweet-potato-amp-tomato-curry monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e90f26e4-dd22-4e4c-b6d1-ee5979b2a909/Chickpea%2C+Sweet+Potato+and+Tomato+Curry.jpg All recipes - Chickpea, Sweet Potato &amp; Tomato Curry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/fennel-orange-and-candied-walnut-salad monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/607c52e1-ccce-4b89-8e15-21f5b678da18/Fennel+and+Orange+Salad+with+Candied+Walnuts+%281%29.jpg All recipes - Fennel, Orange and Candied Walnut Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/overnight-chocolate-chia-seed-breakfast-pudding monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e3a4238c-ecd3-4b6e-94d2-3277f2fc2acd/Chocolate+Chia+Breakfast+Pudding.jpg All recipes - Overnight Chocolate Chia Seed Breakfast Pudding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/vegan-granola monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d1fe015e-1584-4aca-920d-829f0b771ab4/granola+final+3.jpg All recipes - Vegan Granola - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/gambian-peanut-stew-domoda monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/50c91763-77c3-462b-b0fd-58949c974c3d/gambian+curry+2.jpg All recipes - Gambian Peanut Stew (Domoda) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/salmorejo-chilled-soup monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c583c584-3470-47cd-8b27-57627a9c01cc/Salmorejo+Soup.jpg All recipes - Salmorejo Chilled Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/18/warm-beetroot-amp-quinoa-tabbouleh monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2a155a92-b400-4b29-8a7f-9d2b9a52b86d/warm+beetroot+quinoa+tabbouleh.jpg All recipes - Warm Beetroot &amp; Quinoa Tabbouleh - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/17/pumpkin-or-squash-lentil-amp-turmeric-soup monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/df7b56e9-7d56-404b-90bb-536230e15a15/Pumpkin%2C+Lentil+and+Turmeric+Soup.jpg All recipes - Pumpkin (or squash), Lentil &amp; Turmeric Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/14/vegan-cranachan monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e34299c1-fef4-455c-9f13-1c3d60c37f17/Cranachan.jpg All recipes - Vegan Cranachan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/6/14/classic-victoria-sponge-cake monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/de1a6e13-3024-4da8-833c-85a1fb6e0591/Victoria+Sponge+1.jpg All recipes - Classic Victoria Sponge Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/28/kale-and-red-radicchio-caesar-salad monthly 0.5 2022-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c70d4007-3521-4690-a51c-2040fef56718/Vegan+Caesar+with+a+twist+2.jpeg All recipes - Kale and Red Radicchio Caesar Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/28/vegetable-soups-with-toppers monthly 0.5 2022-05-28 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fe61e1ad-cb72-4089-9bad-3b50c95216c9/Vegetable+Soup+3.jpg All recipes - Vegetable Soups with Toppers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/4/30/sweet-potato-and-vegetable-curry-with-lentil-sprouts-and-garlic-and-chilli-topper monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ea4e1d5d-32d7-4fb0-acab-72bf166c6eb8/Mixed+Veg+Curry+4.jpg All recipes - Sweet Potato and Vegetable Curry with Lentil Sprouts and Garlic and Chilli Topper - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/16/burrata-salad-with-grilled-courgette-celery-and-toasted-seeds monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/687a23d2-4b2f-4035-b387-0443698e0148/Celery+and+Burrata+Salad+%287%29.jpg All recipes - Burrata Salad with Grilled Courgette, Celery and Toasted Seeds - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/14/bloody-mary-salad-with-crunchy-celery monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e492f8a9-249e-488e-b6f7-64bf5a773c33/Bloody+Mary+Salad+%284%29.jpg All recipes - Bloody Mary Salad with Crunchy Celery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/16/zespri-sungold-kiwifruit-and-tofu-steamed-buns monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f56f2066-9ee9-4969-a372-d71e6f47b01d/Zespri%E2%84%A2+SunGold%E2%84%A2+Steamed+Buns+with+Tofu+7.jpg All recipes - Zespri™ SunGold™ Kiwifruit and Tofu Steamed Buns - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/16/paysan-breton-avocado-toast-with-everything-bagel-seasoning monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8bad6ac4-7b38-4c63-877a-046b44699dee/Ultimate+Avocado+Toast+%281%29.jpg All recipes - Paysan Breton Avocado Toast with Everything Bagel Seasoning - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/16/chickpea-burger-with-lentils-amp-sprouts monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2d3b0f2b-9078-4129-a06a-ad47228698a6/Veggie+Burger+6.jpg All recipes - Chickpea Burger with Lentils &amp; Sprouts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d9d485c1-557f-478f-92f9-d65dbc3da4e5/Veggie+Burger+3.jpg All recipes - Chickpea Burger with Lentils &amp; Sprouts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/16/rhubarb-crumble-and-paysan-breton-cream-cheese-muffins monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fefaf80d-0d8b-4585-bda7-9574671b6c0e/Rhubarb%2C+Raspberry+and+Cream+Cheese+Muffins+%285%29.jpg All recipes - Rhubarb Crumble and Paysan Breton Cream Cheese Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/5/16/zespri-sungold-baked-oats monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/09315b58-03cf-41c4-836e-3dfe41447402/Zespri+SunGold+Baked+Oats+2.jpg All recipes - Zespri SunGold Baked Oats - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/4/30/vegetable-pizza-with-toppers-and-sprouts monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f9e4dc61-a4f6-484b-9c58-2205471b793d/Veggie+Pizza+3.jpg All recipes - Vegetable Pizza with Toppers and Sprouts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/4/30/buddha-bowl-with-sprouted-lentils-and-garlic-and-herb-salad-topper monthly 0.5 2022-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/5992e86c-ed9e-4824-ba3c-290314de0492/Buddha+Bowl+3.jpg All recipes - Buddha Bowl with Sprouted Lentils and Garlic and Herb Salad Topper - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/19/vegan-victoria-sponge-cake monthly 0.5 2022-03-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/02f23ba8-5164-4000-bc17-8d4c0dfe5f61/7a11ba6d-dfe6-46be-a6ed-6fb80204b5c4.jpg All recipes - Vegan Victoria Sponge Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/pea-amp-mint-soup monthly 0.5 2022-03-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c64d9b4c-34f4-42df-bfd7-782527f42806/Pea+and+Mint+Soup.jpg All recipes - Pea &amp; Mint Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/portable-blueberry-cheesecakes-no-bake monthly 0.5 2022-03-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e4c8a360-1aab-491c-beb3-881e8ce8feca/portable+cheesecakes+1.jpg All recipes - Portable Blueberry Cheesecakes (no-bake) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/butternut-squash-amp-lentil-warm-salad monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1fe7682a-7da0-462c-bce6-85de17f80e8d/lentil+tofu+salad.jpg All recipes - Butternut Squash &amp; Lentil Warm Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/wake-up-breakfast-smoothie monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7c84c4c4-7ed0-44dc-8feb-8670987796cc/Wake+Up+Smoothie.jpg All recipes - Wake Up Breakfast Smoothie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/creamy-leek-celeriac-amp-walnut-pies monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/26be20cd-3fe3-42a2-8250-9253e5996b0e/Vegan+Creamy+Leek%2C+Celeriac+and+Walnut+Pie+%281%29.jpg All recipes - Creamy Leek, Celeriac &amp; Walnut Pies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/stir-fried-vegetables-rice-amp-tofu monthly 0.5 2022-03-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d273146c-7db7-4740-a000-947c124fcf1b/tofu+rice+final+1.jpg All recipes - Stir-Fried Vegetables, Rice &amp; Tofu - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/toast-with-all-the-good-stuff monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/de82c28c-091b-491c-b99d-507f18c6a202/toast+with+all+the+good+stuff.jpg All recipes - Toast with all the Good Stuff - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/stir-fry-with-the-ultimate-satay-sauce monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/671b3437-379f-4258-9c7a-67fc7dc24a20/stir+fry+with+ultimate+satay+sauce.jpg All recipes - Stir-fry With The Ultimate Satay Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/nutty-grain-pilaf monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/851cfe0b-4c85-407c-9233-4f46c3c034c8/nutty+grain+pilaf+convenience+style.jpg All recipes - Nutty Grain Pilaf - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/individual-nut-roasts monthly 0.5 2022-03-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/89af434e-c17a-42a3-be77-6b421616a3ce/Nutroast+final.jpg All recipes - Individual Nut Roasts - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/chocolate-mug-cake monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9bb5183d-750c-4bbe-a30f-8c7a58c86241/mug+cake+final+1.jpg All recipes - Chocolate Mug Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/easy-baileys-chocolate-cake monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c2d604e5-fa1a-4759-bd53-0363a276c315/main+image+vrc.jpg All recipes - Easy Baileys Chocolate Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/white-wine-lentils-with-roasted-cherry-tomatoes-amp-crme-frache monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a70cbc58-2d9f-4a1c-9412-1072cde8efe4/lentils.jpg All recipes - White Wine Lentils with Roasted Cherry Tomatoes &amp; ‘Crème Fraîche’ - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/black-forest-gateau-smoothie monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8325a27b-f951-415d-8b23-3662caae24db/chocolate+gateau+smoothie+final+1.jpg All recipes - Black Forest Gateau Smoothie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/miso-aubergine-steaks monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c2e2d4b4-6a91-489c-91cd-210e5a93248f/BBQ+Aubergine+and+Miso+Steaks.jpg All recipes - Miso Aubergine Steaks - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/avocado-tahini-and-super-sprouts-on-toasted-sourdough monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ccf0e925-b52c-49e2-8a29-a5a8070510b8/Avocado%2C+Tahini+and+Super+Sprouts+on+Toasted+Sourdough.jpg All recipes - Avocado, Tahini and Super Sprouts on Toasted Sourdough - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/12/rainbow-caesar-salad monthly 0.5 2022-03-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f20c6922-4804-400e-b9aa-d69ef61b2bcc/caesar+salad+final.jpg All recipes - Rainbow Caesar Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/11/coconut-amp-raspberry-cake-with-white-chocolate-icing monthly 0.5 2022-03-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/53976ce8-13aa-49d4-a5cf-266e212a289b/finalfinal-1568x1052-1.jpg All recipes - Coconut &amp; Raspberry Cake with White Chocolate Icing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/3/11/eton-mess monthly 0.5 2022-03-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6e8ca557-552a-43ee-853b-aabb5a6616e0/etonmess-1568x1046.jpg All recipes - Eton Mess - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/26/veganpancakeswith-cinnamon-and-nutmeg monthly 0.5 2022-03-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9f1f5e23-720a-4b6f-ac81-b1592a2141e9/Vegan+pancakes+with+cinnamon+and+nutmeg.jpg All recipes - Vegan Pancakes with Cinnamon and Nutmeg - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/19/beetroot-smoothie-bowl monthly 0.5 2022-02-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7a9ee818-f86a-438f-b5ff-4bbb93c8972b/Beetroot+Smoothie+bowl+3qtr.jpg All recipes - Beetroot Smoothie Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/19/beetroot-pasta-bake monthly 0.5 2022-02-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cdd16b4a-09a6-4d5b-b9c0-0f63fc8b71b9/Beetroot+pasta+bake+ingredients.jpg All recipes - Beetroot Pasta Bake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/19/easy-beetroot-dhal monthly 0.5 2022-02-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/30dcb5a9-63b0-4c05-81a7-9616a0d2a422/Beetroot+red+lentil+stew.jpg All recipes - Easy Beetroot Dhal - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/12/claire-thomsons-roasted-shallot-scones-with-whipped-ricotta-and-isle-of-wight-tomato-chilli-jam monthly 0.5 2022-02-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3a1ae19f-567b-4bd6-b392-2371d13dc35c/CT+Shallot+Scones+with+Whipped+Ricotta+and+Tomato+Chilli+Jam+10.jpg All recipes - Claire Thomson’s Roasted Shallot Scones with Whipped Ricotta and Isle of Wight Tomato Chilli Jam - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/12/sweetcorn-shallot-amp-chilli-fritters-with-tomato-amp-shallot-chutney monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3464f27b-9e13-4811-950b-69f9e6a1dd1e/UK+Shallot%2C+Sweetcorn+%26+Chilli+Fritters+with+Tomato+%26+UK+Shallot+Chutney.jpg All recipes - Sweetcorn, Shallot &amp; Chilli Fritters with Tomato &amp; Shallot Chutney - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/12/paysan-breton-cream-cheese-orange-bars monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/09c0e287-671f-4011-a657-ddd8d0901101/Paysan+Breton+Cream+Cheese+Orange+Bars.jpg All recipes - Paysan Breton Cream Cheese Orange Bars - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/12/smoked-mackerel-on-rye-bread-with-pickled-radish monthly 0.5 2022-02-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e912a3ca-de54-4dee-8a01-e4393e6c4f60/Radish+and+Mackerel+Toast+%2811%29.jpg All recipes - Smoked Mackerel on Rye Bread with Pickled Radish - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/12/fk0ptvm3bx9zv0pfryw5it7qnwhzjr monthly 0.5 2022-02-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/49fcb510-cb82-4020-8eec-8d55ddf063b0/Radish+and+Burrata+Salad+%284%29.jpg All recipes - Roasted Radish, Burrata and Pecan Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/12/radish-and-goats-cheese-muffins monthly 0.5 2022-02-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2b45891f-c67b-4b41-8fb1-de6056e420ca/Radish+Muffins+%281%29.jpg All recipes - Radish and Goats’ Cheese Muffins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/12/radish-and-kale-frittata monthly 0.5 2022-02-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/81236757-4f44-412b-88c7-0d82008ad087/Radish+Frittata+%2814%29.jpg All recipes - Radish and Kale Frittata - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/6/chocolate-pots-with-strawberries monthly 0.5 2022-02-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ce427890-6f13-4186-8499-2476996330cd/Chocolate+pots+with+strawberries_Flora+ProActiv.jpg All recipes - Chocolate Pots with Strawberries - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/6/homemade-chai-latte monthly 0.5 2022-02-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3062be85-fbce-4479-ab47-7c01607c39a5/Homemade+Chai+Latte_Flora+ProActiv.jpg All recipes - Homemade Chai Latte - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/5/isle-of-wight-tomatoes-and-veggie-sausage-casserole monthly 0.5 2022-02-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7b35158e-2de5-4897-aa46-1483ffd9e1a1/Veggie+Sausage+and+Bean+Casserole+%288%29.jpg All recipes - Isle of Wight Tomatoes and Veggie Sausage Casserole - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/5/zespri-sungold-kiwi-and-black-bean-tostadas monthly 0.5 2022-02-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/347a0d86-21f8-4736-9ad1-7afe89f71641/Tostadas+%281%29.jpg All recipes - Zespri™ SunGold™ Kiwi and Black Bean Tostadas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/5/spanish-rice monthly 0.5 2022-02-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9cbd79c9-517c-4f0f-a9a4-0d407ed7588d/Spanish+Rice.jpg All recipes - Spanish Rice - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/5/chicken-shawarma-and-caramelised-shallot-hummus-bowls monthly 0.5 2022-02-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c6616e6a-5bd1-47a4-8855-1f82ea46c5f8/Caramelised+Shallot+Hummus+Bowls+%2810%29.jpg All recipes - Chicken Shawarma and Caramelised Shallot Hummus Bowls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/2/5/british-asparagus-and-smoky-beans-on-toast monthly 0.5 2022-02-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cfc4c1ba-b78b-4fa0-abff-5319c2722268/British+asparagus+and+smoky+beans+on+toast.jpg All recipes - British asparagus and smoky beans on toast - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/pizza-twister monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2e5e92e6-1544-42c0-97cf-41e5292c9981/pizza+twister+final+.jpg All recipes - Pizza Twister - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/raspberry-amp-white-chocolate-blondies monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b9e318e6-294a-4b8f-8381-45026ed65d64/final+pic.jpg All recipes - Raspberry &amp; White Chocolate Blondies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/vegan-white-chocolate-amp-raspberry-baked-cheesecake monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ffe2c643-a1c7-495b-b965-4745cfb93fc7/white+choc+and+raspberry+cheesecake+absolute+final%21.jpg All recipes - Vegan White Chocolate &amp; Raspberry Baked Cheesecake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/zaalouk-roasted-aubergine-heaven monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fbfbb0a2-c8d0-4a37-954d-290ddd07b76c/zaalouk+12.jpg All recipes - Zaalouk (Roasted Aubergine Heaven) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/vegan-eggs-benedict monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c43ee95e-fb98-436c-8300-fc99fda74b70/Vegan+Eggs+Benedict.jpg All recipes - Vegan Eggs Benedict - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/vegetable-paella monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/072eae5c-0d6b-4065-a03d-2ccea0d3c193/paella+final+1.jpg All recipes - Vegetable Paella - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/leek-amp-chestnut-filo-swirl-with-creamy-mushroom-sauce monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/bf4a9b65-c378-41ed-8bb6-a6790ff591ac/main+image+vrc.jpg All recipes - Leek &amp; Chestnut Filo Swirl With Creamy Mushroom Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/vegan-blueberry-lemon-drizzle-cake monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7e23c504-8063-4454-85ad-b1c79c030fcd/lemon+blueberry+cake+final+1.jpg All recipes - Vegan Blueberry Lemon Drizzle Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/hazelnut-pesto-pasta monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/826797d6-722c-41c4-87e6-cb55ec23cb4a/Hazelnut+Pesto+Pasta.jpg All recipes - Hazelnut Pesto Pasta - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/29/easy-strawberry-galette monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f43bfdcf-acf9-421f-b9d7-9e3593e74b47/galette2.jpg All recipes - Easy Strawberry Galette - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/28/balinese-curry monthly 0.5 2022-01-28 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c26c5e02-1fd0-49b2-91ee-ab77487d45a6/balinese+summer+curry.jpg All recipes - Balinese Curry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/24/kiwi-and-cucumber-carpaccio monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3b4b9f8e-15cf-455a-84a2-4724384df2df/Carpaccio.jpg All recipes - Kiwi and Cucumber Carpaccio - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/28/carrot-beetroot-amp-cumin-burgers monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9f10efe4-0db3-4a64-8aa5-79eef2325e43/Carrot%2C+Beetroot+%26+Cumin+Burgers.jpg All recipes - Carrot, Beetroot &amp; Cumin Burgers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/28/puff-pastry-swirl-with-baked-camembert-rosemary-amp-thyme monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c794198d-8647-4be8-a842-21be737ff80a/8B4B0925.jpg All recipes - Puff Pastry Swirl with Baked ‘Camembert’, Rosemary &amp; Thyme - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/28/this-isnt-chicken-vietnamese-curry monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/dce17406-d65f-486e-97d5-29619c2706ac/8b4b5777.jpg All recipes - This Isn’t Chicken Vietnamese Curry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/28/thai-aubergine-curry monthly 0.5 2022-06-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8ac5ba38-ecd8-41b6-b498-67608c204361/8B4B1425.jpg All recipes - Thai Aubergine Curry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/24/isle-of-wight-tomatoes-chorizo-and-chickpea-stew monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e22d2bfd-7178-435d-a1ba-63f868084ccd/Chorizo+and+Chickpea++%2811%29.jpg All recipes - Isle Of Wight Tomatoes, Chorizo and Chickpea Stew - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/24/seafood-paella-with-grilled-shallots monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/252b79b0-b395-4878-91c8-d174d1a353b2/Screen+Shot+2022-01-24+at+6.19.12+PM.png All recipes - Seafood Paella with Grilled Shallots - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/24/asparagus-amp-garlic-prawn-spaghetti monthly 0.5 2022-01-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/77707391-706a-48dd-89f8-9541f2c7a802/Garlic+Butter+Prawn+Pasta.jpg All recipes - Asparagus &amp; Garlic Prawn Spaghetti - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/22/stir-fried-caulishoots monthly 0.5 2022-01-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/57505875-068c-4965-9e3a-cbaf13935803/Stir+Fried+CauliShoots+%284%29.jpg All recipes - Stir Fried CauliShoots - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/22/ultimate-caulishoots-cheese monthly 0.5 2022-01-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/59197bdc-d353-4c70-8be1-8b29240503c6/Ultimate+CauliShoot+Cheese+%283%29.jpg All recipes - Ultimate CauliShoots Cheese - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/22/spanish-caulishoots-chicken-and-chorizo-traybake monthly 0.5 2022-01-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/90bfe3e3-945e-4253-8d29-92fff901328a/Spanish+CauliShoots+and+Chicken+Traybake+-+Plate+%281%29.jpg All recipes - Spanish CauliShoots, Chicken and Chorizo Traybake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/22/teriyaki-caulishoots-rice-bowl monthly 0.5 2022-01-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cd63dd95-c470-4a66-947f-ddf081f01b52/CauliShoots+Rice+Bowl+%283%29.jpg All recipes - Teriyaki CauliShoots Rice Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/22/spiced-cod-and-caulishoots-bake-with-tomato-sauce monthly 0.5 2022-01-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6b521a93-59f0-4a98-8617-315d1d7765c2/CauliShoots+and+Cod+Bake+%282%29.jpg All recipes - Spiced Cod and CauliShoots Bake with Tomato Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/22/caulishoots-tacos monthly 0.5 2022-01-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/87391452-b12c-4317-a0b0-eeaa62d2d553/CauliShoot+Tacos+%281%29.jpg All recipes - CauliShoots Tacos - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/6/apple-and-blackcurrant-smoothie-bowl monthly 0.5 2022-01-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fe9fcfa2-fa5f-4b40-988a-eed248abf72e/smoothie+bowl+apple.png All recipes - Apple and Blackcurrant Smoothie Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/21/lemon-amp-parsley-risotto-with-sea-bass monthly 0.5 2022-01-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0a42f293-14d4-4cb8-a5c2-0d34f1199566/lemon+and+parsley+risotto+with+seabass.jpg All recipes - LEMON &amp; PARSLEY RISOTTO WITH SEA BASS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/21/creamy-chicken-chorizo-amp-spinach-fussili monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9364a40b-710f-4d62-a24d-b44136091439/chicken%2C+chorizo+and+spinach+fussili.jpg All recipes - CREAMY CHICKEN, CHORIZO &amp; SPINACH FUSSILI - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/21/baked-plum-amp-almond-butter-porridge monthly 0.5 2022-01-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/03b9a7ec-808e-454d-8be9-6752c8774637/plum+%26+almond+butter+porridge.jpg All recipes - BAKED PLUM &amp; ALMOND BUTTER PORRIDGE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/21/caramelised-fig-amp-hazelnut-porridge monthly 0.5 2022-01-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ced813d6-030b-4882-92c7-03a3a3455530/caramelised+fig+and+hazelnut+porridge.jpg All recipes - CARAMELISED FIG &amp; HAZELNUT PORRIDGE - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/21/butternut-squash-amp-halloumi-fritters-with-mint-yogurt monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/05a7fb28-5a12-4d57-8a36-b62ca421a66a/squash+fritters.jpg All recipes - BUTTERNUT SQUASH &amp; HALLOUMI FRITTERS WITH MINT YOGURT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/21/beetroot-feta-amp-walnut-pesto monthly 0.5 2022-01-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cc601acd-8e14-46ae-81a2-a30788a52906/beet%2C+feta+%26+walnut+pesto.jpg All recipes - BEETROOT, FETA &amp; WALNUT PESTO - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2022/1/1/red-lentil-dahl-with-mango-chutney-glazed-halloumi monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f972a43e-fa7d-4800-88bc-b6cb9fcda0af/RED+LENTIL+DAHL+WITH+MANGO+CHUTNEY+GLAZED+HALLOUMI_.jpg All recipes - RED LENTIL DAHL WITH MANGO CHUTNEY GLAZED HALLOUMI - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/21/honey-amp-thyme-roasted-figs-with-goats-cheese-amp-proscuitto monthly 0.5 2022-01-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9bd0c2fa-d99f-4358-9a76-da8ec9957faf/honey+grilled+figs%2C+goats+cheese%2C+proscuitto.jpg All recipes - HONEY &amp; THYME ROASTED FIGS WITH GOATS CHEESE &amp; PROSCUITTO - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/23/gluten-free-chocolate-christmas-pudding monthly 0.5 2021-12-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b52d531a-0e5c-42fd-89a4-941e4897bb5a/600_ChocolateXmasPudding.jpeg All recipes - Gluten Free Chocolate Christmas Pudding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/14/the-strong-roots-festive-fuel-up-breakfast monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d21a2fdf-c254-44bf-bea3-166a93bd5d38/The+Strong+Roots+Festive+Fuel-Up+Breakfast.jpeg All recipes - The Strong Roots Festive Fuel-Up Breakfast - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/whole-spiced-pickled-shallots-with-chilli-cinnamon-and-allspice monthly 0.5 2021-12-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3b01cb00-f949-4c41-a472-0f337fc7fd60/Whole+spiced+pickled+shallots.jpg All recipes - Whole spiced pickled shallots with chilli, cinnamon and allspice - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/roast-beetroot-red-onion-amp-chestnuts-with-maple-syrup monthly 0.5 2021-12-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c7572a5e-1f61-49e7-97c6-5f1f224e16f6/Beetroot+Chestnut+Winter+1.jpg All recipes - Roast beetroot, red onion &amp; chestnuts with maple syrup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/red-wine-braised-echalions monthly 0.5 2021-12-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/82ba184e-f583-443b-9733-750b27d734c7/Red+Wine+Braised+Echalions+08.jpg All recipes - Red wine braised echalions - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/isle-of-wight-cherry-tomato-canaps monthly 0.5 2021-12-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c07593ab-de5a-4095-9007-abaa820631b5/Cherry+Tomato+canapes.jpg All recipes - Isle of Wight Cherry Tomato Canapés - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/garlic-amp-thyme-studded-camembert-with-celery-dippers-amp-apple-chutney monthly 0.5 2021-12-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/72135961-194e-482e-88cb-3ecb268b7fab/Garlic+%26+Thyme+studded+Camembert+with+++Celery+Dippers+%26+Apple+Chutney.jpg All recipes - Garlic &amp; Thyme Studded Camembert with Celery Dippers &amp; Apple Chutney - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/crispy-winter-celery-and-fennel-salad-with-cranberries-and-orange monthly 0.5 2021-12-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d328c522-48cf-4f80-89e2-a27feb35fc1e/Crispy+winter+slaw+%2C+cranberries%2C+orange%2C+fennel+and+onion+in+a+maple+and+orange+dressing.jpg All recipes - Crispy Winter Celery and Fennel Salad with Cranberries and Orange - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/bruschetta-with-lemon-amp-thyme-roast-shallots-with-brie monthly 0.5 2021-12-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c0ad8170-edfb-4aa0-9330-4789c025fe54/Bruschetta+09+1.jpg All recipes - Bruschetta with Lemon &amp; thyme roast shallots with brie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/xanthe-clays-caramelised-radishes monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c9ec4717-b168-43d3-ac18-1c16ee26a402/Caramelised+Radishes-.jpg All recipes - Xanthe Clay’s Caramelised Radishes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/roast-cabbage-steaks-with-chermoula-dressing monthly 0.5 2021-12-02 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f0daae0d-3cf4-4bc5-8996-b68a5d6b91e3/Cabbage+with+chermoula_.jpg All recipes - ROAST CABBAGE STEAKS WITH CHERMOULA DRESSING - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/20/fruity-christmas-cake-with-south-african-raisins monthly 0.5 2021-11-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1637413855059-U3GM7DSZYL3RQMOFB5DT/_O6A2331.jpg All recipes - Fruity Christmas Cake with South African Raisins - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/12/pearl-barley-risotto monthly 0.5 2021-11-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/48319491-f3be-4852-afd6-4502fec66af5/Pearl+Barley+Risotto.jpg All recipes - Pearl barley risotto - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/12/stuffed-aubergines monthly 0.5 2021-11-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2e5836ec-58ce-4424-b06a-b25282c3f02f/Stuffed+Aubergines.jpg All recipes - Stuffed Aubergines - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/12/roasted-butternut-squash-with-quinoa-and-chickpeas monthly 0.5 2021-11-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8931cb4e-cdb7-48df-b376-8f197d6ef1d0/Roasted+Butternut+Squash.jpg All recipes - Roasted butternut squash with quinoa and chickpeas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/11/baked-chilli-potatoes monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/37a4c21d-82d8-4386-b772-e663b385bded/Baked+potatoes.jpg All recipes - Baked chilli potatoes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/11/honey-roast-shallots-amp-chantenay-carrots-with-sesame-seeds monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/98ed10ea-a8f7-4733-aef5-855eca2efd40/Roast+Shallot+Chantenay+09+1.jpg All recipes - Honey roast shallots &amp; Chantenay carrots with sesame seeds - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/11/isle-of-wight-tomatoes-antipasto-christmas-tree monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/653e19fe-5cd1-48e9-8289-69197284cc17/Antipasto+Christmas+Tree+%283%29.jpg All recipes - Isle of Wight Tomatoes Antipasto Christmas Tree - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/11/radish-and-soft-cheese-canaps monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7a32a810-3094-481a-ac36-8a8ab5c030ef/Radish+and+soft+cheese+canape%CC%81s.jpg All recipes - Radish and soft cheese canapés - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/s0230z5odl5ozqr26pkolfp6e3nf1z monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a5c8bc8b-b7b4-4dcd-9500-907b704ee6f2/Beetroot+Gratin+1.jpg All recipes - Diana Henry’s Beetroot and Potato Gratin - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/10/baby-beetroot-amp-smoked-mackerel-canaps monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b66622ce-6714-4444-a3f3-bb8d7978b247/A+Trio+of+Quick+Beetroot+Canape%CC%81s+-+Fairy+lights.jpg All recipes - A trio of quick beetroot canapes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/roasted-trout-with-radishes-and-peas monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ec33ae41-5b3f-40c5-9692-9279f278aa56/Radish%2C+Peas+and+Trout+%288%29.jpg All recipes - Roasted Trout with Radishes and Peas - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/french-shallot-soup monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f94608e9-45f5-4964-9d2b-6dd29dd6add3/French+Shallot+Soup+%285%29.jpg All recipes - ‘French’ Shallot Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/hearty-italian-sausage-soup monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/eb15026d-4a97-487e-bce4-63218019664e/Hearty+Italian+Sausage+Soup+11.jpg All recipes - Hearty Italian Sausage Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/roast-carrot-shallot-and-broccoli-salad monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/41957f06-a776-4574-863a-9686d9e34154/Winter+Salad+%285%29.jpg All recipes - Roast Carrot, Shallot and Broccoli Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/shallot-and-mushroom-white-lasagna monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0a7ac2f3-8442-48dc-8482-a9cb94cce494/White+Mushroom+Lasagna+%281%29.jpg All recipes - Shallot and Mushroom White Lasagna - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/avocado-on-toast-with-white-truffle-mini-popcorn-recipe monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8f9f40f6-4180-4b34-91c0-02b28723736f/4450-1.jpg All recipes - Avocado on Toast with White Truffle Mini Popcorn Recipe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/spiced-beetroot-amp-apple-muffins-with-crunchy-hazelnut-topping monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cbd22db9-3d65-4859-9250-011cf2b6a57f/Spiced+beetroot+%26+apple+muffins+with+crunchy+hazelnut+topping2.jpg All recipes - Spiced beetroot &amp; apple muffins with crunchy hazelnut topping - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/vegan-butterscotch-popcorn-smoothie-bowl monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4c7e10cd-ae32-4420-93e6-7e3d45d48ba6/IMG_0885.JPG All recipes - Vegan Butterscotch Popcorn Smoothie Bowl - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/rosemary-radish-crisps monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e105c119-63ad-4972-93ba-4ce67b9f852a/Radish+and+Rosemary+Crisps+%282%29.jpg All recipes - Rosemary Radish Crisps - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/baked-spinach-and-ricotta-shells-with-isle-of-wight-tomato-sauce monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/82a928a5-6272-4d35-95a6-168b0d196306/Spinach+and+Ricotta+Baked+Shells+21.jpg All recipes - Baked Spinach and Ricotta Shells with Isle of Wight Tomato Sauce - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/celery-and-parmesan-minestrone monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/813d8355-3a19-4b1b-af01-3df18ce21c04/Celery+and+Parmesan+Minestrone+%289%29.jpg All recipes - Celery and Parmesan Minestrone - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/roasted-celery-and-blue-cheese monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c5c009f6-2a3d-4e6f-9801-696babf0ebd7/Roasted+Celery+with+Blue+Cheese+%286%29.jpg All recipes - Roasted Celery and Blue Cheese - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/caponata-on-toast-with-buffalo-mozzarella monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f8fd6e33-ec72-4f11-97d6-cb4644827203/Caponata+on+Toast+%281%29.jpg All recipes - Caponata on Toast with Buffalo Mozzarella - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/11/6/speedy-chicken-and-celery-green-curry monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7c1fd2c3-264d-4c46-b7b3-0048232884c3/Speedy+Green+Chicken+Curry+%286%29.jpg All recipes - Speedy Chicken and Celery Green Curry - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/30/radish-lemon-amp-brown-butter-1 monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1635593172468-XI91L9DYTDRF5GEZ57KJ/Roasted+Radishes+copy.jpg All recipes - Radish, Lemon &amp; Brown Butter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/30/radish-lemon-amp-brown-butter monthly 0.5 2021-11-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1635592942096-44X8CL4NHZL8RXEIJIQR/Radish+Burgers+%281%29.jpg All recipes - Ultimate Radish Burgers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/30/breakfast-tacos-with-radish-and-avocado-salsa-chorizo-pickled-radishes-and-fried-eggs monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1635592014005-LARE17F35LW0UF7OBKE3/Radish+Breakfast+Tacos+%2811%29.jpg All recipes - Breakfast Tacos with Radish and Avocado Salsa, Chorizo, Pickled Radishes and Fried Eggs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/27/broccoli-leek-amp-butter-bean-soup-with-tahini-amp-zaatar monthly 0.5 2021-10-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1635353331854-FUL92JBL985CVH9CTGA7/broccoli%2C+leek+%26+butter+bean+soup+with+tahini+and+za%27atar.jpg All recipes - Broccoli, Leek &amp; Butter Bean Soup with Tahini &amp; Za'atar - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/27/roasted-red-pepper-amp-tomato-soup monthly 0.5 2021-10-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1635352894404-L29XH2VDJONT2YXT25IE/Roasted+red+pepper+%26+tomato+soup.jpg All recipes - Roasted Red Pepper &amp; Tomato Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/25/american-style-beetroot-pie monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632573531370-HES1SIMGPNIASPGZL3JW/American+Style+Beetroot+Pie+-+www.lovebeetroot.co.uk+-+Halloween.jpg All recipes - American style beetroot pie - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/25/shallot-pumpkin-and-red-pepper-soup-with-candied-shallot-and-pumpkin-seeds-served-with-low-fat-crme-fraiche monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632575967300-YELU41NXDKC7FOJQHV7U/Shallot%2C+pumpkin+and+red+pepper+soup.jpg All recipes - Shallot, Pumpkin and Red Pepper Soup with Candied Shallot and Pumpkin Seeds served with Low Fat Crème Fraiche - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/25/warm-bloody-mary-with-isle-of-wight-tomatoes monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632579324445-GQYXH79KE3L87WQ1F6OH/Warm+Bloody+Mary+%2811%29.jpg All recipes - Warm Isle of Wight Tomatoes Bloody Mary - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/25/isle-of-wight-tomatoes-spiderweb-pizza monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632577917017-RULF3TMNIS44ATO76UF5/Spiderweb+Pizza+%2814%29.jpg All recipes - Isle of Wight Tomatoes Spiderweb Pizza - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/6/blueberry-traybake-with-orange-cream-cheese-frosting monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1633536435851-EB645232K4SKZC928OSV/Paysan+Breton+Blueberry+Traybake+with+Orange+Cream+Cheese+Frosting_5.jpg All recipes - Blueberry Traybake with Orange Cream Cheese Frosting - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/6/the-ultimate-beetroot-amp-chocolate monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1633536000405-O2NKXWIH3ODKMKJURK07/Gs+Beetroot+chocolate+cake+close+up+sq.jpg All recipes - The Ultimate Beetroot &amp; Chocolate Cake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/6/zespri-sungold-kiwifruit-cupcakes monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1633535570524-VL38QJEAPJFX6ILNBLUL/Zespri%E2%84%A2+SunGold%E2%84%A2+Cupcakes+5.jpg All recipes - Zespri™ SunGold™ Kiwifruit Cupcakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/6/zespri-sungold-kiwi-custard-tart monthly 0.5 2021-10-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1633534957397-DKWNVSN04LVNF82EXPU7/Zespri%E2%84%A2+SunGold%E2%84%A2+Custard+Tart+13.jpg All recipes - Zespri™ SunGold™ Kiwi Custard Tart - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/6/beetroot-superfood-truffles monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1633534883621-9PUO8MD0T6KBEA9SCMOJ/Dark+Chocolate+Beetroot+Truffles+5.jpg All recipes - Beetroot Truffles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/6/zespri-sungold-kiwifruit-swiss-roll monthly 0.5 2021-10-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1633534372508-XHS6SINV55MR5DS3SIP4/Zespri%E2%84%A2+SunGold%E2%84%A2+Swiss+Roll+8.jpg All recipes - Zespri™ SunGold™ Kiwifruit Swiss Roll - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/10/6/buttermilk-breakfast-pancakes monthly 0.5 2021-10-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1633533798489-TC41E49JYRY8KB5DJAEH/Paysan+Breton+Buttermilk+Breakfast+Pancakes+4.jpg All recipes - Buttermilk Breakfast Pancakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/26/thai-red-prawn-noodle-curry monthly 0.5 2021-09-26 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632664182490-I3MR2VU5Y772XWTMF1ZJ/Prawn+Thai+Red+Curry.jpg All recipes - THAI RED PRAWN NOODLE CURRY - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/26/cherry-bakewell-overnight-oats monthly 0.5 2021-09-26 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632663990052-02Y609B55TKC3O873ML4/Cherry+Bakewell+Overnight+Oats.jpg All recipes - CHERRY BAKEWELL OVERNIGHT OATS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/26/beetroot-amp-goats-cheese-risotto-with-crushed-walnuts-amp-mint monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632663708990-JXYGQEY90574L1WXSE3V/Beetroot+and+goats+cheese+risotto.jpg All recipes - BEETROOT &amp; GOATS CHEESE RISOTTO WITH CRUSHED WALNUTS &amp; MINT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/25/avocado-toast-with-harissa-poached-eggs-amp-mint-yogurt monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632584767748-UKKM6M92JRONQOS70AQX/Avocado+Toast+with+Hairssa+Poached+Eggs.jpg All recipes - AVOCADO TOAST WITH HARISSA POACHED EGGS &amp; MINT YOGURT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/25/chilli-amp-paprika-prawn-skewers-with-a-mango-salsa monthly 0.5 2024-08-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632583712873-RIBWZN0830TM508TXL48/chilli+%26+paprika+prawn+skewers+with+mango+salsa.jpg All recipes - CHILLI &amp; PAPRIKA PRAWN SKEWERS WITH A MANGO SALSA - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/9/18/pickled-shallots-three-ways monthly 0.5 2021-09-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631957549048-HDNP1WEBGE34LPXFJ1UB/Pickles+-+Three+Ways+%282%29.jpg All recipes - Pickled Shallots Three ways - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/27/paysan-breton-blue-cheese-gnocchi-bake-with-mushrooms-amp-greens monthly 0.5 2021-08-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1630071319123-PK5PDW95SG7FD2IH314Y/Paysan+Breton+Blue+Cheese+Gnocchi+Bake+with+Mushrooms+and+Greens.jpg All recipes - Paysan Breton Blue Cheese Gnocchi Bake with Mushrooms &amp; Greens - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/27/isle-of-wight-tomatoes-bread-mustard-butter-amp-ricotta-pudding monthly 0.5 2021-08-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1630071147672-8CV4OVGLDVABJT4UDIGG/CT+Tomatoes%2C+Bread%2C+Mustard+butter+and+Ricotta+Pudding+insta+7.jpg All recipes - Isle of Wight Tomatoes, Bread, Mustard Butter &amp; Ricotta Pudding - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/27/asparagus-mac-n-cheese-with-bacon-crumble monthly 0.5 2021-08-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1630070748369-JG0JYOD2IPYQ9VACF0I9/Asparagus+Mac%27n%27Cheese+with+Bacon+Crumble.jpg All recipes - Asparagus Mac 'n' Cheese with Bacon Crumble - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/19/kale-amp-slow-roasted-tomato-tart monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629378342722-IHPPMO2TVLBTVRI5NO4R/Kale+and+slow+roasted+tomato+tart+2.jpg All recipes - Kale &amp; Slow Roasted Tomato Tart - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629378378710-P9A1SXSWT6J2RKZ1NOSU/Kale+and+slow+roasted+tomato+tart.jpg All recipes - Kale &amp; Slow Roasted Tomato Tart - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/19/avocado-beetroot-goats-cheese-amp-walnut-quinoa-salad monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629365013739-3CV2UPSNBCK0QXVHD520/Beetroot%2C+Goats+Cheese+and+walnut+quinoa+salad.jpg All recipes - Avocado, Beetroot, Goats Cheese &amp; Walnut Quinoa Salad - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/19/green-spinach-amp-pea-pancakes-with-smoked-salmon-amp-smashed-avocado monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629362959014-XYHFM6FXOKP9IJUUX0Y7/green+pea+and+spinach+pancakes.jpeg All recipes - Green Spinach &amp; Pea Pancakes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/19/no-bake-blueberry-cheesecake monthly 0.5 2021-08-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629362158433-5YSQ7S9R6BVK2S4AJHGK/no+bake+blueberry+cheesecake.jpeg All recipes - No-Bake Blueberry Cheesecake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/6/strawberry-ice-cream-sandwich monthly 0.5 2021-08-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1628237362894-BIQSW2TAWQR39D76GNG6/Strawberry+Ice+Cream+Sandwich.jpg All recipes - Strawberry Ice Cream Sandwich - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/6/white-chocolate-eclairs monthly 0.5 2021-08-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1628237490187-F658KSDCQMO4WUYQQLOG/White+Chocolate+Eclairs.jpg All recipes - White Chocolate Eclairs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/5/classic-lemon-amp-sugar-crepes monthly 0.5 2021-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1628152715440-BSI6GCE9PG87RTWGQME1/Lemon+and+sugar+crepes.jpg All recipes - Classic Lemon &amp; Sugar Crêpes - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/8/5/picota-cherry-crumble-squares monthly 0.5 2021-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1628150922648-H2S0AW7PZY2WQGH8UDU6/cherry+flapjacks.jpg All recipes - Picota Cherry Crumble Squares - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/27/picota-cherry-gampt monthly 0.5 2021-07-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1627392491598-6XB33YFY82L8874QMAJK/cherry+cocktail+edit.jpg All recipes - Picota Cherry G&amp;T - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/27/harissa-chickpea-shakshuka monthly 0.5 2021-07-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1627376410881-VYLNJJQOE9FTY8ZRR3UP/Harissa+Chickpea+Shaksuka.jpg All recipes - Harissa Chickpea Shakshuka - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/23/strawberry-shortcake-overnight-oats monthly 0.5 2021-07-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1627031028297-X6XCI4X7MLZFBIS4LHJY/strawberry+shortcake+overnight+oats.jpg All recipes - Strawberry Shortcake Overnight Oats - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/22/zespri-sungold-salad-with-broccoli-feta-and-pecans monthly 0.5 2021-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626944350605-O5J7OCO41E8QO0FF6Z1V/Zespri%E2%84%A2+SunGold%E2%84%A2+Salad+with+Brocolli%2C+Feta+and+Pecans+5.jpg All recipes - Zespri™ SunGold™ Salad with Broccoli, Feta and Pecans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/22/isle-of-wight-mixed-cherry-tomato-focaccia monthly 0.5 2021-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626944066215-5IF9AWLQWUI13IDI3C2P/Isle+of+Wight+mixed+cherry+tomato+focaccia.JPG All recipes - Isle of Wight Mixed Cherry Tomato Focaccia - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/22/spanish-picota-cherry-amp-rose-gelato monthly 0.5 2021-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626943628537-EWEHBQHCTHD21WATUK05/Rose+%26+cherry+ice+cream.jpg All recipes - Spanish Picota Cherry &amp; Rose Gelato - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/22/mini-quiches monthly 0.5 2021-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626942984919-JEMK05GWHOMCW75CC9K7/2021_04_08-RudeHealth-171_web.JPG All recipes - Mini Quiches - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/22/spicy-beetroot-and-goats-cheese-tart monthly 0.5 2021-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626942575861-J6UQACJY975410H9ZLYT/Beetroot%2C+Goat%27s+Cheese+and+Hazelnut+Tart+1.jpg All recipes - Spicy Beetroot and Goats Cheese Tart - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/22/isle-of-wight-tomato-amp-saffron-arancini monthly 0.5 2021-07-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626941990489-77AJYRF5F3N5QGDVBN7L/CT+Tomato+and+Saffron+Arancini+5.jpg All recipes - Isle of Wight Tomato &amp; Saffron Arancini - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/16/quinoa-tabbouleh-with-british-asparagus-halloumi-and-kale monthly 0.5 2022-06-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626446674844-QW95Z1HUHDFYHEFL8ZV9/Quinoa+%E2%80%98tabbouleh%E2%80%99+with+asparagus%2C+halloumi%2C+kale%2C+pomegranate+and+fresh+herbs.jpg All recipes - Quinoa Tabbouleh with British Asparagus, Halloumi and Kale - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/16/picota-cherry-chocolate-banana-bread monthly 0.5 2021-07-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626441679282-P3DNS72D8KYBRM0KK920/cherry+chocolate+banan+loaf+1.jpg All recipes - Picota Cherry Chocolate Banana Bread - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/all-recipes-1/2021/7/16/spring-onion-celery-and-roquefort-dip monthly 0.5 2021-07-16 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grams) Dried wild mushrooms 1 Vegetable stock cubes 1 shallot 2 cloves garlic Fresh thyme Salt and black pepper 120 gram risotto rice Olive oil Nutritional yeast or vegan hard cheese King oyster mushroom Chives or spring onion Micro herbs or fancy salad leaves Method (Pre-heat oven to 220c) 1- Place the dried mushrooms in bowl and cover with 1 litre boiling water. Leave aside to rehydrate. For 10 minutes. 2- Cut the king oyster mushroom in half and some of the dried mushrooms. Drizzle with olive oil then roast in the oven for 15-20 minutes to get crispy. 3- Finely slice the chives/spring onion and leave aside. 4- When rehydrated strain through a fine sieve with paper towel to catch any sand. Add 1 vegetable stock cube to the liquid. Set the liquid and mushrooms aside. 5- Finely dice the shallot and garlic and sweat in olive oil. 6- Add in the risotto rice and toast in the pan with some fresh thyme. 7- Slowly add in the vegetable stock in intervals. Each time slowly allowing the stock to evaporate and at the same time the rice gets softer till you get your desired texture. Season with salt and pepper to taste. 8- Finish the risotto with the crispy mushrooms, herbs and leaves. Then the nutritional yeast or vegan hard cheese on top. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612367015242-7EXBB0DV10ODTOGOA1Z1/Celeriac+fondant+.JPG All recipes - Dominic Lynch's Valentine’s Recipes Ingredients 1 Celeriac 1 packet mixed wild mushrooms 1 Granny Smith apple Vegetable gravy granules 1 bottle Rapeseed oil Salt and pepper Truffle (Fresh, oil or paste) 1 small bag Mixed leaf salad 100g corn flour 1 carton Non dairy milk of your choice Gravy browning Method 1- Preheat your oven to 200c. 2- Peel the celeriac and keep the peelings aside. 3- Wrap the celeriac in kitchen foil with two layers. 3- Bake in the oven for 1 hour. 4- Coat the peelings in the corn flour then deep fry until golden. In a fryer or heat up a small pan with rapeseed oil. Test if the oil is hot enough by placing a small piece in. When it’s hot enough the peeling will bubble and rise to the top. Leave on a tray with paper towel. 5- After 1 hour remove form the oven cut into 2 portions. Then cook the scraps in the non dairy milk, bring to a boil then place the pieces into a blender. Slowly add the milk to get your desired texture for the purée. Season with salt and pepper. 6- When ready place in a small saucepan and keep warm 7- Begin to sauté the wild mushrooms in a hot pan with rapeseed oil. Season with salt and pepper then leave aside. 8- In the same pan caramelise one side of the celeriac then leave aside. 9- Place the celeriac, mushrooms on a tray and warm up in the oven for 5 minutes. 10- Whilst that’s warming, warm the purée and slice the apple into thin batons. Also dress the salad leave with any dressing that you desire. Olive oil and any vinegar will do. 11- Make a small portion of vegetable gravy from the granules/follow the instructions on the tub. Add a couple drops of gravy browning to it if you have. 12- Begin to plate the dish by placing a couple spoons of the celeriac purée. Then the celeriac fondant. Place the mushrooms next to it in a ring shape. Pour the gravy in the middle and garnish with the salad leaves, apple batons and celeriac crisps. 13- Finally finish with the truffle, you can use some truffle oil, truffle paste or fresh. Whatever you can find. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612367136609-M69K0TSE7VZQGX651DRN/Blackberry+tart.JPG All recipes - Dominic Lynch's Valentine’s Recipes Ingredients Pre-made pastry cases 1 tub vegan cream cheese 1 tub plain vegan yogurt of your choice Vanilla essence or bean paste 1 punnet fresh berries (That you can find) 1 bag of frozen blueberries 1 small bag granola 1 small punnet of pumpkin seeds Agave syrup Method 1- Place the cream cheese into a bowl and beat it with a wooden spoon till smooth. 2- Slowly beat in the yogurt in teaspoon by teaspoon until it has a firm texture like a cheesecake. 3- Gently mix in the vanilla and agave to your desired taste. Now place into a piping bag and leave in the fridge. 4- Wash and prepare the berries and leave aside on a tray. 5- Place some granola and pumpkin seeds on the same tray. 6- Now place 1/2 the bag of frozen berries into a blender. Mixed 2 tbsp of agave with 2 tbsp of cold water. And add to the blender. 7- Begin to pipe the cheesecake into the pastry cases and garnish with the berries and granola. 8- When that’s done blend the blueberries until smooth. Use two spoons to create a quenelle and place onto the cheesecake quickly, otherwise it will melt very quickly. https://nutrition-rocks.co.uk/all-recipes-1/2021/2/3/steven-walliss-recipes monthly 0.5 2021-02-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612370583908-L8HWC2HYA2UR9Q0YOD8B/5E1918B1-6D84-49DC-AA01-EA6080F8F0AB.jpeg All recipes - Steven Wallis's Recipes - Check out these delicious recipes he has created: - Grilled Courgette with coconut feta, mint oil, lemon zest - Roasted celeriac hummus - Roasted carrots with cumin - Radicchio salad with fennel and blood orange https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612384109996-TIS34XEC3QU737Z4PK0M/carrots.jpeg All recipes - Steven Wallis's Recipes - ROASTED CARROTS WITH CUMIN Roasted carrots with cumin taken to the next level with kefir, feta, apricot harissa and a drizzle of pomegranate molasses. Serves: 2 YOU WILL NEED: 6 organic carrots 1 teaspoon cumin seeds 1 teaspoon of Extra Virgin olive oil for drizzling over the carrots 100g feta crumbled 2 tablespoons labneh or keffir 2 teaspoons of apricot or rose harissa Pomegranate molasses for drizzling Mint leaves for decoration A pinch of Maldon sea salt for seasoning WHAT YOU NEED TO DO: 1. Firstly, scrub a bunch of organic carrots and douse with olive oil, cumin seeds and Maldon salt. 2. Roast at 200C for 40 mins until tender. 3. To serve, dress with a good spoonful of labneh or kefir, crumbles of salty feta, apricot harissa, pomegranate seeds and a drizzle of pomegranate molasses. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612384326317-JI8O4IHL7X87CJL65SPY/salad.jpeg All recipes - Steven Wallis's Recipes - RADICCHIO SALAD WITH FENNEL AND BLOOD ORANGE Sometimes it’s worth splurging on beautiful ingredients for the sheer joy of it! - Try out this really simple vegan salad made with only a few ingredients. YOU WILL NEED: 1 Radicchio head (Natoora is a great supplier of the fancier varieties) 1 blood orange cut into segments 1 small bulb of fennel shaved into fine shreds For the dressing mix: 1 tablespoon of mandarin or citrus infused olive oil A squeeze of juice from the blood orange Maldon sea salt to taste A tiny pinch of sugar (to balance acidity) WHAT YOU NEED TO DO: 1. Assemble the radicchio, shaved fennel and blood orange. 2. Finished with a mandarin oil vinaigrette and Sal de Ibiza’s flower salt. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612383888250-0REAF4T2UJ23KB74Y3U1/Courgetter.jpeg All recipes - Steven Wallis's Recipes - GRILLED COURGETTE WITH COCONUT FETA, MINT OIL, LEMON ZEST GRILLED COURGETTE WITH COCONUT FETA, MINT OIL, LEMON ZEST My inspiration for this dish heralds from the eastern Mediterranean— and is vegan too. This dish is really simple, but has lots of flavours dancing around that make it fresh, lively yet satisfyingly delicious. Serves: 1 as a side dish You will need: · 1 courgette —sliced lengthways with a mandolin or peeler · 50g coconut feta crumbled · 50g mint leaves · Zest of half a lemon · 100ml rapeseed or olive oil · Maldon sea salt to season · Add a scattering of pine nuts or walnuts for additional crunch What you need to do: 1. Finely slice a courgette lengthways, drizzle the slices with a fine slick of olive oil and sear on both sides on a hot griddle pan. 2. Serve these slices warm with crumbles of coconut feta, and a mint oil made by blitzing a handful of mint with some rapeseed oil in a nutribullet. 3. For added crunch add pine nuts or crush walnut pieces. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612384445103-CCOELUYTDH9B836C107B/Cheesecake.jpg All recipes - Steven Wallis's Recipes - DECONSTRUCTED CHEESECAKE WITH POACHED RHUBARB When lockdown has you craving dessert — my suggestion is to hack the faffing about and go deconstructed. You still get all the pleasure, minus hours of buggering about. Serves: 2-3 What you need: · 3/4 stalks of pink rhubarb · Juice and zest of a small orange · 1 tablespoon of caster or icing sugar · A couple of crushed cardamon pods · A tablespoon (per serving) of keffir with a little vanilla extract mixed through it · 2/3 digestives (per serving) crushed into a rubble · A few frozen raspberries chopped into fine pieces Directions: 1. Cut rhubarb into chunks, add a dessert spoon of golden sugar and add the zest and juice of a large orange 2. Cover with parchment paper and pop into a med/low oven for around an hour. 3. Drizzle vanilla paste into a spoonful of coconut kefir. 4. Crush a couple of digestive biscuits (I use @dovesfarm ) to a fine sandy rubble. 5. Assemble into arty piles on your plate, and pile crumbs on top. Finish with frozen raspberry shards and a dusting of icing sugar. 6. Post on your socials and then eat. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612384246709-LM3821QR826FKR1UPBM1/hummus.jpeg All recipes - Steven Wallis's Recipes - ROASTED CELERIAC HUMMUS This is my roasted celeriac hummus that’s so easy to make and is great for dipping chicory or lightly toasted wholemeal khobez - it’s vegan too! What you will need: · 1 small celeriac (peeled and chopped) · 1 teaspoon of Ras el Hanout spice mix · 1 onion · 1 tin of cannellini beans or chickpeas, drained · 1 tablespoon of tahini · 50g coconut feta · A few saffron strands (optional) · Juice and zest of half a lemon · A good pinch of Maldon sea salt · Preserved lemon (cut into small pieces to serve) · A drizzle of mandarin or citrus olive oil What you need to do: 1. Start off by roasting a small celeriac with Ras el Hanout spices, along with a white onion until tender and lightly charred. 2. Once cooled blitz these up along with a drained can of cannellini beans, around a dessert spoon of tahini, coconut feta, a pinch of saffron and enough extra virgin olive oil to make it lusciously smooth. 3. Serve up with preserved lemons and a good drizzle of Sicilian mandarin olive oil. 4. For dipping you could go for chicory and lightly toasted wholemeal khobez breads. https://nutrition-rocks.co.uk/all-recipes-1/2021/1/30/deconstructed-cheesecake-with-poached-rhubarb monthly 0.5 2021-02-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612465898130-7UGC2Y1ZAD59H5PHWQ2E/5E1918B1-6D84-49DC-AA01-EA6080F8F0AB%2B%281%29.jpeg All recipes - Deconstructed Cheesecake with Poached Rhubarb https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612005960747-IA1Y6PAM25TETOLB0LFV/Cheesecake.jpg All recipes - Deconstructed Cheesecake with Poached Rhubarb https://nutrition-rocks.co.uk/all-recipes-1/2021/1/30/beetroot-soup-with-cumin-cashew-cream monthly 0.5 2021-02-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612006342297-OLP5IV3BFTQN5NWE5DH4/Beetroot+soup+with+cumin+cashew+cream+6.jpg All recipes - Beetroot Soup with Cumin Cashew Cream https://nutrition-rocks.co.uk/all-recipes-1/2021/1/21/warm-shallot-aubergine-tomato-and-freekeh-salad monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611225593364-YO3BNAN5YHU7VWXMFG20/Shallot+freekeh+aubergine+tomato+warm+salad.jpg All recipes - 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Carrot Cake Muffins with South African Raisins https://nutrition-rocks.co.uk/all-recipes-1/2021/1/21/spinach-sweet-potato-and-south-african-raisin-biriyani monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611225999387-B236GUHJ5Y1L6MBEGGN0/Biryani-2-2.jpg All recipes - Spinach, Sweet Potato and South African Raisin Biriyani https://nutrition-rocks.co.uk/all-recipes-1/2021/1/21/zespri-sungold-yoghurt-bark monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611225870626-TRAP1WX8M7TUXWQLBOVC/Zespri+SunGold+Yoghurt+Bark+1.jpg All recipes - Zespri SunGold Yoghurt Bark https://nutrition-rocks.co.uk/all-recipes-1/2021/1/21/shallot-sweet-potato-and-halloumi-burgers monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611225104614-7UOML7EJXUY5V9HC5CD6/Shallot+Sweet+potato+and+halloumi+burger+solo+portrait.jpg All recipes - Shallot, Sweet Potato and Halloumi Burgers https://nutrition-rocks.co.uk/all-recipes-1/2021/1/21/isle-of-wight-roasted-tomato-oven-risotto monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611234322533-QISI5FVYH414ZEZGM3KW/Roasted+IoW+Tomato+Oven+Risotto.jpg All recipes - Isle of Wight Roasted Tomato Oven Risotto https://nutrition-rocks.co.uk/all-recipes-1/2021/1/21/spiced-orange-and-south-african-raisin-hot-cross-buns monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611227195103-5T18AUAK84131VC8JK8A/Hot+Cross+Buns-6.jpg All recipes - Spiced Orange and South African Raisin Hot Cross Buns https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611227471803-3SOFMROTR3ZGS1OE06CH/Hot+Cross+Buns-5-2.jpg All recipes - Spiced Orange and South African Raisin Hot Cross Buns https://nutrition-rocks.co.uk/all-recipes-1/2021/1/21/south-african-raisin-and-cherry-chocolate-tiffin monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611227595559-RYHNYF7GG9X6XRQMAH6O/tiffin.jpg All recipes - South African Raisin and Cherry Chocolate Tiffin https://nutrition-rocks.co.uk/all-recipes-1/2021/1/21/festive-south-african-raisin-apple-and-pomegranate-strudel monthly 0.5 2021-01-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611227888157-U9HYXJ95QVFN6JKPQLU1/strudal.jpg All recipes - Festive South African Raisin, Apple and Pomegranate Strudel https://nutrition-rocks.co.uk/all-recipes-1/2020/12/4/our-favourite-festive-recipes monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607099334919-PZWVQGEFP23DPYEHV9FQ/loaf.jpg All recipes - Our Favourite Festive Recipes - LUNCH RECIPES • Turkey and Mozzarella Christmas Sandwich Loaf • Turkey, Bacon and Lentil Soup • Celeriac Soup with Toasted Hazelnuts and Truffle Oil • Sweet Potato and Squash Soup https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607097566858-RZHS875PVQZNPPB2HB23/strter+2.jpg All recipes - Our Favourite Festive Recipes - DINNER RECIPES Starters: • Classic Prawn Cocktail Salad • Smoked Salmon Tartines with Wasabi Cream • Red Cabbage and Orange Salad with Date and Olive Cigars https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607096987815-RGCTSLKNQZHLFBSFY6Q6/main.jpg All recipes - Our Favourite Festive Recipes Mains: • Winter Warmers - Sausage and Lentil Casserole • The Quintessentially British Christmas Dinner • Heavenly Nut Loaf • Baked Shallots and Squash with a Crispy Breadcrumb Topping • Cottage Pie with Cavolo Nero and Sweet Potato Top • Mushroom, Potato and Chestnut Wreath https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607095538884-0AHT8JGRXUCCG8R8KQZY/cran.jpeg All recipes - Our Favourite Festive Recipes Sides & Snacks: • Christmassy Red Cabbage • Brussel Sprouts with Chestnuts • Cranberry Sauce • Spiced Cauliflower Mash • Vegetarian Christmas Stuffing • Sticky Maple Roasted Root Vegetables • Herby Pork & Apple Sausage Rolls with Spiced Apple Sauce https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607095670227-C3GGZXCVAD1792743YNG/baking.jpg All recipes - Our Favourite Festive Recipes - DESSERTS & BAKING • Gluten Free Christmas Fruit Bread • South African Rum and Raisin Vegan Fruit Cake • Gluten Free Star Mince Tarts • Vegan Spiced Pavlova with Persimon • Gluten Free Chocolate Christmas Pudding • Christmas Apple Mincemeat • Gluten Free Chocolate Yule Log https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607098805556-K89TVYFHG5UY7KE1H8BS/mulled+punch.jpg All recipes - Our Favourite Festive Recipes - DRINKS • Mulled Plum Punch • Spanish Persimon Mojito • Hangover Smoothie Recipe https://nutrition-rocks.co.uk/all-recipes-1/2020/11/24/vegan-spiced-pavlova-with-persimon monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1606226081742-TO93K8OGE8GQ22G35NVB/Spiced+Spanish+Persimon%C2%AE+Pavlova+1.JPG All recipes - Vegan Spiced Pavlova with Persimon® https://nutrition-rocks.co.uk/all-recipes-1/2020/11/17/christmas-apple-mincemeat monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605629970191-DYH4G2BVJI7QUT1DHTN9/Fruit+Mince-2.jpg All recipes - Christmas Apple Mincemeat https://nutrition-rocks.co.uk/all-recipes-1/2020/11/9/mulled-plum-punch monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604934811997-P3IOMX5FUX2FUEVJVYSA/Mulled+Plumb+Punch.jpg All recipes - Mulled Plum Punch https://nutrition-rocks.co.uk/all-recipes-1/2020/11/20/persimon-and-almond-crumble monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605883333888-5W9HVEP0RFDMBDOSL8VB/Spanish+Persimon+and+Almond+Crumble-1.jpg All recipes - Persimon® and Almond Crumble https://nutrition-rocks.co.uk/all-recipes-1/2020/11/20/persimon-and-maple-breakfast-porridge-bowl monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605883559975-XG0EOERJQH5NYWP0JFAU/HT+Persimmon+fruit+porridge.jpg All recipes - Persimon® and Maple Breakfast Porridge Bowl https://nutrition-rocks.co.uk/all-recipes-1/2020/11/20/black-bean-tacos-and-persimon-salsa monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605883817242-KCV3OSV2JX33G5AW234O/B90A6411.jpg All recipes - Black Bean Tacos and Persimon® Salsa https://nutrition-rocks.co.uk/all-recipes-1/2020/11/20/sticky-coconut-rice-cinnamon-butter-and-persimon monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605884124547-ICLK9O7CGTJHP91ABFRQ/20201106_100443.jpg All recipes - Sticky Coconut Rice, Cinnamon Butter and Persimon® https://nutrition-rocks.co.uk/all-recipes-1/2020/11/20/persimon-jam-amp-chocolate-mousse-cups monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605884264378-DAU7GC5DS9WPGTZPM1SC/charley3.jpg All recipes - Persimon® Jam &amp; Chocolate Mousse Cups https://nutrition-rocks.co.uk/all-recipes-1/2020/11/20/persimon-and-orange-tart monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605884466085-4UF1PUB6YZY4U0WMJUKT/persimmon-tart1.JPG All recipes - Persimon® and Orange Tart https://nutrition-rocks.co.uk/all-recipes-1/2020/11/9/roasted-south-african-plum-pumpkin-and-lentil-korma monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604934581357-VOJ7DLG1PONQASUEVYKN/Plumb+Pumpkin+lentil+Korma.jpg All recipes - Roasted South African Plum, Pumpkin and Lentil Korma https://nutrition-rocks.co.uk/all-recipes-1/2020/11/9/peachy-plum-waffles-with-chocolate-drizzle monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604934266797-HQPNLNPIOFI3CNLPMO48/Peachy+Plum+Waffles+with+Chocolate+Drizzle.jpg All recipes - Peachy Plum Waffles with Chocolate Drizzle https://nutrition-rocks.co.uk/all-recipes-1/2020/11/9/south-african-peach-amp-amaretto-tiramisu monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604933910077-JM929A9QDTVYY1PQVA2B/Peach+%26+Amaretto+Tiramisu.jpg All recipes - 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Smoked Salmon Tartines with Wasabi Cream https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1522010994353-R24JC09M8LTPK41MPA43/IMG_5005.JPG All recipes - Smoked Salmon Tartines with Wasabi Cream https://nutrition-rocks.co.uk/all-recipes-1/2018/3/25/heavenly-nut-loaf monthly 0.5 2018-03-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1522010322670-82J94BKI49V7RSV7OAQ0/IMG_5374.JPG All recipes - Heavenly Nut Loaf https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1522010543916-BYP5RY2UX22NY3L3QOHD/IMG_5376.JPG All recipes - Heavenly Nut Loaf https://nutrition-rocks.co.uk/all-recipes-1/2018/3/22/sweet-banana-bread monthly 0.5 2018-03-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1521714498673-PYKR5F07HD0L53B3A733/5-sweet-banana-bread.JPG All recipes - Sweet Banana Bread https://nutrition-rocks.co.uk/all-recipes-1/2018/3/22/sweet-raspberry-smoothie-bowl monthly 0.5 2018-03-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1521713828549-PXRYBO5QC5K9NA8439HH/4-sweet-raspberry-smoothie.JPG All recipes - Sweet Raspberry Smoothie Bowl https://nutrition-rocks.co.uk/all-recipes-1/2018/3/18/blueberry-apple-porridge monthly 0.5 2018-03-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1521381582519-3RA94R7NQ4JP55I5EH13/IMG_2955.jpg All recipes - Blueberry & Apple Porridge https://nutrition-rocks.co.uk/all-recipes-1/2018/3/18/sweet-potato-and-squash-soup monthly 0.5 2018-03-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1521377152637-NGFSGOZOBN5KW3BAW60H/1-sweetpotato-soup.JPG All recipes - Sweet Potato and Squash Soup • 1/2 sweet potato (or a full small sized) • 1 butternut squash • 2 small carrots • 2cm of fresh ginger • 1/2 tsp of cumin • 1/2 tsp of garam masala • 1 litre of vegetable stock • 150ml of coconut milk • salt and pepper https://nutrition-rocks.co.uk/all-recipes-1/2018/3/16/chocolate-cinnamon-marble-loaf monthly 0.5 2018-03-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1521206864985-L44S31MUIDP3AO75YYXD/3-chocolate-marble-loaf.JPG All recipes - Chocolate Cinnamon Marble Loaf https://nutrition-rocks.co.uk/all-recipes-1/2018/2/12/pear-drop-sorbet monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518476732524-UN10IVI5H1FFK0CAANI7/thumbnail_FullSizeRender.jpg All recipes - PEAR DROP SORBET https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518476669595-C6MQI6MVUISUGW9KOWFN/thumbnail_IMG_4868.jpg All recipes - PEAR DROP SORBET https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518524926701-3EABTXVX0IS1L1M9DTBR/thumbnail_IMG_4894.jpg All recipes - PEAR DROP SORBET https://nutrition-rocks.co.uk/all-recipes-1/2018/2/1/oaty-chocolate-pb-smoothie-bowl monthly 0.5 2018-02-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1517520627304-U74WTPJWK3NRC29JJZPH/thumbnail_JM-ChocolatePB.jpg All recipes - Oaty Chocolate PB Smoothie Bowl https://nutrition-rocks.co.uk/all-recipes-1/2017/11/29/winter-chocolate-granola monthly 0.5 2017-11-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511975525243-ZTNUDM7PPECH85NXWNS9/choc-granola-small.jpg All recipes - Winter Chocolate Granola https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511975504247-DGTF8R0Y76ZT5UU7TDSI/choc-granola-small2.jpg All recipes - Winter Chocolate Granola https://nutrition-rocks.co.uk/all-recipes-1/2017/11/29/cranberry-bakewell-oat-bars monthly 0.5 2017-11-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511947535613-LB1BCP43GKXM2267E1YP/Autumn+snacks+-+energy+bar.jpg All recipes - Cranberry Bakewell Oat Bars https://nutrition-rocks.co.uk/all-recipes-1/2017/9/23/classic-prawn-cocktail-salad monthly 0.5 2018-12-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1506181040086-SZ1UUSM6SSZ8OALUJY8N/Classic+Prawn+Cocktail+Salad.jpg All recipes - CLASSIC PRAWN COCKTAIL SALAD https://nutrition-rocks.co.uk/all-recipes-1/2017/9/4/honey-baked-plums monthly 0.5 2017-09-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504541198066-UJJL2Q2T6AZUVVNGF4NT/1B5A6953.jpg All recipes - HONEY BAKED PLUMS - Honey Baked Plums Toasted Pistachio Nuts and Sweet Saffron Labneh https://nutrition-rocks.co.uk/all-recipes-1/2017/9/4/haricot-pesto-chicken monthly 0.5 2017-09-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504540027669-9AVS3TQNV78A87IMYBGQ/1B5A7042.jpg All recipes - HARICOT PESTO CHICKEN https://nutrition-rocks.co.uk/all-recipes-1/2017/8/24/bbq-tiger-prawns monthly 0.5 2017-08-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503614391095-UIXBDMDQMZZHYPEE4RA6/PrawnsHres.jpg All recipes - BBQ TIGER PRAWNS https://nutrition-rocks.co.uk/all-recipes-1/2017/8/24/lime-and-soy-grilled-salmon monthly 0.5 2017-08-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503613095556-QDSDYQDT3N46DGA8A534/SalmonInBag2Hres.jpg All recipes - Lime and Soy Grilled Salmon https://nutrition-rocks.co.uk/all-recipes-1/2017/8/24/plum-tarte-tartin monthly 0.5 2017-08-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503612380363-KB9AX2UCHWQQFT40FQFU/HFTartTatin2Hres.jpg All recipes - Plum Tarte Tartin https://nutrition-rocks.co.uk/all-recipes-1/2017/8/24/tangy-sweet-and-sour-spare-ribs monthly 0.5 2017-08-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503611853148-LU3M8CG4YBKQ9O1JPFUR/405023651RibsWork.jpg All recipes - Tangy Sweet and Sour Spare Ribs https://nutrition-rocks.co.uk/all-recipes-1/2017/7/24/tartines monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1500925669536-7EPR916SNC8Z12BA6UQT/IMG_3364.JPG All recipes - TARTINES https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1500925668597-OJKUYLGGAAXSFEI35CH1/IMG_3365.JPG All recipes - TARTINES https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1500925671451-45ATDX0CRQOQYJ4LUYQP/IMG_3381.JPG All recipes - TARTINES https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1500925671621-EMTB991S563G7MIFNV74/IMG_3382.JPG All recipes - TARTINES https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1500925623283-1CQN59PW5USGRIJ7DCW6/image-asset.jpeg All recipes - TARTINES - CAESER SALAD TARTINES Caesar salad version, so the bread is there instead of the croutons. I don't know anyone who doesn't like Caesar salad or toasted bread for that matter. When I mention Caesar salad to people as a supper suggestion they always jump at it. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1500925546457-AC8253PESZVW1B3ZC7O6/image-asset.jpeg All recipes - TARTINES https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1500926021050-9S2PUOLTGCA4FLY4NXQ7/image-asset.jpeg All recipes - TARTINES - GREEK SALAD TARTINES Serves 4 This version of Greek salad is taken from all the most interesting recipes I could find for Greek salad and I mixed them up. I also cut the vegetables very small so it's easier to stick the bread in your mouth if you want to eat them without a knife and fork, like I do. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1500925560340-UUUV4GJ761TQXZRVDW9D/image-asset.jpeg All recipes - TARTINES https://nutrition-rocks.co.uk/all-recipes-1/2017/7/4/berrylicious-salads monthly 0.5 2017-07-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1499171407304-W5SFFK26V7VLGWPKTU3C/image-asset.jpeg All recipes - BERRYLICIOUS SALADS https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1499171391630-TIRAD7OVCZVV55VBZ0WK/image-asset.jpeg All recipes - BERRYLICIOUS SALADS https://nutrition-rocks.co.uk/all-recipes-1/2017/6/17/mango-coconut-sorbet monthly 0.5 2017-06-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1497690806741-LS0ZHTBT811M5TNPO51W/image-asset.jpeg All recipes - MANGO COCONUT SORBET https://nutrition-rocks.co.uk/all-recipes-1/2017/5/30/refreshing-ice-ideas monthly 0.5 2017-05-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1496159306851-Q3LGHKXJM3ZPSVBXW69I/image-asset.jpeg All recipes - Refreshing Ice Ideas https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1496160072331-QK52WFV9UXUZ7M3DM560/image-asset.jpeg All recipes - Refreshing Ice Ideas https://nutrition-rocks.co.uk/all-recipes-1/2017/5/15/speedy-seared-salmon-thai-strawberry-sauce monthly 0.5 2017-05-15 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1494888135607-TIIFOD6W8WA2FPLO2KGG/image-asset.jpeg All recipes - SEARED SALMON & THAI STRAWBERRY SAUCE https://nutrition-rocks.co.uk/all-recipes-1/2017/4/6/523u2qw3whxex13yaddhue5semh6kw monthly 0.5 2017-04-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1491471680856-2WRPSSMT8SQY5PNKVBIG/image-asset.jpeg All recipes - granny smith's famous apple scones https://nutrition-rocks.co.uk/all-recipes-1/2017/4/6/jamaica-ginger-cake monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1491470237273-KFAT35C525OUX3NNCDOB/image-asset.jpeg All recipes - Jamaica Ginger Cake https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1491470432280-LJ61043DX2BKQ7JX5WYF/image-asset.jpeg All recipes - Jamaica Ginger Cake https://nutrition-rocks.co.uk/all-recipes-1/2017/4/4/golden-delicious-apple-pie monthly 0.5 2017-04-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1491301620599-W6OTIGNG21OKOYJVUIBO/image-asset.jpeg All recipes - Golden Delicious Apple Pie https://nutrition-rocks.co.uk/all-recipes-1/2017/3/28/mexican-style-british-asparagus-with-lime-sour-cream-glaze monthly 0.5 2017-04-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1490738483057-H61ODAZU7D9N6SCEASHY/image-asset.jpeg All recipes - Mexican-style British Asparagus with Lime & Sour Cream Glaze https://nutrition-rocks.co.uk/all-recipes-1/2017/4/4/bills-hollindaise-sauce monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1491298780195-MA4I8M00DGMPAS2KV2VW/image-asset.jpeg All recipes - Bill's Hollindaise Sauce https://nutrition-rocks.co.uk/all-recipes-1/2017/3/28/warm-british-asparagus-salad monthly 0.5 2017-04-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1490737011859-P3DCQZ5AQOPGVSC2GONU/image-asset.jpeg All recipes - Warm British Asparagus Salad https://nutrition-rocks.co.uk/all-recipes-1/2017/3/13/ginger-pear-hazelnut-granola monthly 0.5 2017-03-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1489443951689-XMX0J14GJ47QR6MFS9JI/image-asset.jpeg All recipes - GINGER, PEAR & HAZELNUT GRANOLA https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1489443071607-IPGZIGK7TIH9TR4GXB21/image-asset.jpeg All recipes - GINGER, PEAR & HAZELNUT GRANOLA https://nutrition-rocks.co.uk/all-recipes-1/2017/3/13/mashed-pea-bruschetta-with-parmesan monthly 0.5 2017-03-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1489439007256-D52FACSLBQREJYDD29G9/image-asset.jpeg All recipes - Mashed Pea Bruschetta with Parmesan  https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1489439030289-6UP7JMU93WNBTUXFIXH1/peaingre.jpg All recipes - Mashed Pea Bruschetta with Parmesan  https://nutrition-rocks.co.uk/all-recipes-1/2017/2/13/porridge-with-blueberry-compote monthly 0.5 2017-02-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1487017465375-MM9Q3ONA8GFYR8OX8LEO/image-asset.jpeg All recipes - Porridge with HOMEMADE Blueberry Compote https://nutrition-rocks.co.uk/all-recipes-1/2017/2/8/mild-spicy-quinoa-salad-with-california-prunes-feta monthly 0.5 2017-02-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1486580084935-X41HC453YUOEUZKDUR2A/image-asset.jpeg All recipes - MILD SPICY QUINOA SALAD WITH CALIFORNIA PRUNES & FETA https://nutrition-rocks.co.uk/all-recipes-1/2016/10/14/turkey-and-mozzarella-christmas-sandwich-loaf monthly 0.5 2018-12-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476458004732-4I7V2BDZHLX53NPGEGJV/image-asset.jpeg All recipes - Turkey and Mozzarella Christmas Sandwich Loaf https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476458089401-QIRBE9165I5K2M85YN2E/image-asset.png All recipes - Turkey and Mozzarella Christmas Sandwich Loaf https://nutrition-rocks.co.uk/all-recipes-1/2016/12/19/hangover-smoothie-recipe monthly 0.5 2016-12-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1482172006473-GMPXEIL5OODURHF2D25U/image-asset.jpeg All recipes - Hangover Smoothie Recipe https://nutrition-rocks.co.uk/all-recipes-1/2016/12/19/winter-warmers-creamy-tenderstem-and-salmon-pasta monthly 0.5 2016-12-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1482170642061-WPC28NK3OD21OYUHWPIN/image-asset.jpeg All recipes - Winter Warmers; Creamy Tenderstem® and Salmon Pasta https://nutrition-rocks.co.uk/all-recipes-1/2016/12/19/winter-warmers-sausage-shallot-and-lentil-casserole-with-ginger-and-parsley monthly 0.5 2016-12-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1482170304046-GJ081TE2KDTERUC2GR17/image-asset.jpeg All recipes - Winter Warmers; Sausage, Shallot and Lentil Casserole with Ginger and Parsley https://nutrition-rocks.co.uk/all-recipes-1/2016/12/19/celeriac-soup-with-toasted-hazelnuts-and-truffle-oil monthly 0.5 2018-12-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1482169902230-BR4ML24YWPHZ79WN7BCJ/image-asset.jpeg All recipes - Celeriac Soup with Toasted Hazelnuts and Truffle Oil https://nutrition-rocks.co.uk/all-recipes-1/2016/12/19/spiced-cauliflower-mash monthly 0.5 2018-12-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1482169649474-1TWYNUO5ZB50JX7BY98R/image-asset.jpeg All recipes - Spiced Cauliflower Mash https://nutrition-rocks.co.uk/all-recipes-1/2016/12/19/healthy-soup-recipes-to-help-keep-the-chill-at-bay monthly 0.5 2018-12-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1544374597028-HNXWANR8JD142D2FXNO4/soup-2369507_960_720.jpg All recipes - Healthy soup recipes to help keep the chill at bay https://nutrition-rocks.co.uk/all-recipes-1/2016/12/5/sweet-glazed-carrots monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1480954555760-FS6ELVOXJBGCV9ZRR9QI/image-asset.jpeg All recipes - Sweet Glazed Carrots https://nutrition-rocks.co.uk/all-recipes-1/2016/12/5/sticky-maple-roasted-root-vegetables monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1480954237607-WMD7YFNNX7FNEGOXYEMD/image-asset.jpeg All recipes - Sticky Maple Roasted Root Vegetables https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1480954303898-JPDV3V150JF0AT4C8FOK/image-asset.jpeg All recipes - Sticky Maple Roasted Root Vegetables https://nutrition-rocks.co.uk/all-recipes-1/2016/10/25/british-leek-season-launches-from-1st-november-2016 monthly 0.5 2016-10-26 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1477494332219-XWM7VAI4I26AS3X2IAS7/image-asset.jpeg All recipes - British Leek Season Launches From 1st November 2016 https://nutrition-rocks.co.uk/all-recipes-1/2016/10/25/sole-and-leeks-en-papillote monthly 0.5 2016-10-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1477423607250-RKWBN0Z57TINQTP2HVN2/image-asset.jpeg All recipes - Sole and leeks en papillote https://nutrition-rocks.co.uk/all-recipes-1/2016/10/21/pink-lady-apple-elderflower-almond-pie monthly 0.5 2016-10-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1477086752885-5FM5HOAWLZOP0003K41T/image-asset.png All recipes - Pink Lady Apple, Elderflower & Almond Pie https://nutrition-rocks.co.uk/all-recipes-1/2016/10/21/peruvian-hass-avocado-brownies monthly 0.5 2016-10-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1477086270648-BOSUJ6ZS8KRZI4J1NPJY/image-asset.png All recipes - Peruvian Hass avocado brownies https://nutrition-rocks.co.uk/all-recipes-1/2016/10/14/slurpy-salad monthly 0.5 2016-10-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476458362672-GE7CSASGZO0HUFD3S4C5/image-asset.jpeg All recipes - Slurpy Salad https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476458547781-YTU8M7XAZ3KV7GVHTCZ9/image-asset.png All recipes - Slurpy Salad https://nutrition-rocks.co.uk/all-recipes-1/2016/10/14/sweet-gem-and-cod-braised-with-peas monthly 0.5 2016-10-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476457060627-GZJP1HPLPCEJYTJNL7BA/image-asset.jpeg All recipes - Sweet Gem and Cod braised with peas https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1476457207952-NRNBUG84AXVYJXWP9HUK/image-asset.png All recipes - Sweet Gem and Cod braised with peas https://nutrition-rocks.co.uk/all-recipes-1/2016/10/7/4-easy-healthy-chocolate-recipes-for-you-to-try monthly 0.5 2016-10-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475868067667-LFK9X5I9C5YJBI3WNDXH/image-asset.jpeg All recipes - 4 easy healthy chocolate recipes for you to try https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475868249608-5OCYTG672P1TBEPZ0769/image-asset.jpeg All recipes - 4 easy healthy chocolate recipes for you to try https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475868396022-E5HY1QCA2DD3ZHW895BH/image-asset.jpeg All recipes - 4 easy healthy chocolate recipes for you to try https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475868700244-TRPJART3UBS53MVS8YPD/image-asset.jpeg All recipes - 4 easy healthy chocolate recipes for you to try https://nutrition-rocks.co.uk/all-recipes-1/2016/10/6/caramelised-fennel-salad monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475751516318-R2IXS2P83UWRETBP1RA2/image-asset.jpeg All recipes - Caramelised fennel salad https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475751736403-6EW750GEDVE5JR9H7WEU/image-asset.jpeg All recipes - Caramelised fennel salad https://nutrition-rocks.co.uk/all-recipes-1/2016/10/6/winter-slaw monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475873335588-UZO2M1MVN70NXMDJ92WP/image-asset.jpeg All recipes - Winter Slaw https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475751277009-JOZE82VNUG6B1CXWYMRJ/image-asset.jpeg All recipes - Winter Slaw https://nutrition-rocks.co.uk/all-recipes-1/2016/10/6/fennel-and-ruby-grapefruit-salad-with-pomegranate-molasses monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475750504591-RDTL1UFW78LPGFJM2W2S/image-asset.jpeg All recipes - Fennel and ruby grapefruit salad with pomegranate molasses https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475750594083-J1AW68HYXLOAD5N1LUBI/image-asset.jpeg All recipes - Fennel and ruby grapefruit salad with pomegranate molasses https://nutrition-rocks.co.uk/all-recipes-1/2016/10/6/pea-mint-and-feta-salad monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475749614502-CYEVYIUN42GDKUCR4FA1/image-asset.jpeg All recipes - 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Pink Pickled Onions https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1475252556488-U5LUPOH47O8H1X6CRC9R/image-asset.jpeg All recipes - Pink Pickled Onions https://nutrition-rocks.co.uk/all-recipes-1/2016/9/17/borlotti-beans-on-sourdough-toast-recipe monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1474140209201-TC7JWEKWGDEXA9SZ4O1B/IMG_6876.jpg All recipes - Borlotti beans on sourdough toast https://nutrition-rocks.co.uk/all-recipes-1/2016/9/17/shakshuka-recipe monthly 0.5 2016-09-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1474131710610-IV9QDWTTPMEK3FYPUPBT/image-asset.jpeg All recipes - Shakshuka Recipe https://nutrition-rocks.co.uk/all-recipes-1/2016/9/17/a-healthier-alternative-to-coconut-oil monthly 0.5 2016-09-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1474129050998-41ISUP2AGFIOAJO00Q81/image-asset.png All recipes - A Healthier Alternative to Coconut Oil https://nutrition-rocks.co.uk/all-recipes-1/2016/9/16/3-natural-protein-shake-recipes-that-deliver monthly 0.5 2016-09-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1474047024014-I54102F1BG726Y8LCM1B/image-asset.jpeg All recipes - 3 Natural Protein Shake Recipes That Deliver https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1474047166761-FE4XUEA1WWKT14EWKB9U/image-asset.jpeg All recipes - 3 Natural Protein Shake Recipes That Deliver https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1474047375670-2OSUHJMM6GOEYHB95LA3/image-asset.jpeg All recipes - 3 Natural Protein Shake Recipes That Deliver https://nutrition-rocks.co.uk/all-recipes-1/2016/7/12/pasta-vongolle-perfect-for-valentines-day monthly 0.5 2016-07-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1468350239930-UGY3F6IVOZKMAUNRDIYG/image-asset.jpeg All recipes - Pasta Vongolle - Perfect for Valentines Day! https://nutrition-rocks.co.uk/all-recipes-1/2016/7/2/herbs-that-can-boost-your-mood-and-memory monthly 0.5 2016-07-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1467494604950-T4L7T7M35FFW7STKW9QH/image-asset.jpeg All recipes - Herbs that can boost your mood and memory https://nutrition-rocks.co.uk/all-recipes-1/2016/7/2/avocado-eggs-benedict monthly 0.5 2016-07-02 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1467461135810-T4P4M6VA3Z9Z90TEASIU/image-asset.png All recipes - Avocado Eggs Benedict https://nutrition-rocks.co.uk/all-recipes-1/2016/7/11/easy-ways-to-snack-healthily monthly 0.5 2017-02-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1468265400759-QDQ9HQVXDR2EVQOMAOJD/image-asset.png All recipes - Easy Ways to Snack Healthily https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1468265776685-J3ZYM2ZUOVOH8IELMQB3/image-asset.png All recipes - Easy Ways to Snack Healthily https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1468265846851-6WEXWKLNSPAG3YP30AVC/image-asset.png All recipes - Easy Ways to Snack Healthily https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1468266090695-YSHYMUI4X1BAV6XCCD12/image-asset.png All recipes - Easy Ways to Snack Healthily https://nutrition-rocks.co.uk/all-recipes-1/2016/5/20/detox-breakfast-smoothie monthly 0.5 2020-01-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463779468327-WOEHKRFN45W6OTFC1DJ0/image-asset.jpeg All recipes - Breakfast Smoothie https://nutrition-rocks.co.uk/all-recipes-1/2016/10/14/ld3pu9rfh7kfykr5clxc7un52npf3a monthly 0.5 2016-10-14 https://nutrition-rocks.co.uk/all-recipes-1/category/Free+from monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/category/Christmas monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/category/Nutrition monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/category/Vegetarian monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/category/All+Recipes monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/category/Gluten+Free monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/category/Lifestyle monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/category/Food+%26+Drink monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/category/Vegan monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/lunch monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Christmas monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/salad monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/seasonal monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/south+african monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/fruit monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/onion monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/homemade+compote monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/berries monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Vegan monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Blueberry monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/cake monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Gluten+Free monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Lifestyle monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Fibre monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/5+a+day monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/seafood monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Free+from monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/oats monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Nutrition monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/starter monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Vegetarian monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Prune+It monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/All+Recipes monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Prunes monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/bruschetta monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/vegan monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/smootie monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/Food+%26+Drink monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/porridge monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/healthy monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/granola monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/asparagus monthly 0.5 https://nutrition-rocks.co.uk/all-recipes-1/tag/breakfast monthly 0.5 https://nutrition-rocks.co.uk/recipe-of-the-day-1 daily 0.75 2019-10-20 https://nutrition-rocks.co.uk/recipe-of-the-day-1/2017/10/30/vegan-pumpkin-pie monthly 0.5 2018-09-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1509370437037-II6J75G50IXGVA3BJSX7/pumpkin-pie-1887230.jpg Recipe of the Day - VEGAN PUMPKIN PIE - It's Halloween... If you're looking for something to do with the left over scoops of pumpkin when you make your Jack O'lantern then show off to your friends with this vegan pumpkin pie (low sugar too!)   Preparation - 30 Minutes | Cook time - 1 hour | Vegan | Serves: 6 https://nutrition-rocks.co.uk/recipe-of-the-day-1/2018/7/29/sauted-scallops-with-fresh-asparagus-recipe monthly 0.5 2018-07-29 https://nutrition-rocks.co.uk/recipe-of-the-day-1/2018/7/29/cool-off-with-a-thirst-quenching-watermelon-and-feta-salad monthly 0.5 2018-07-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1532875033206-QLV1I6ZWG0XYXH14M51G/image-asset.jpeg Recipe of the Day - Watermelon and Feta Salad https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1532878087745-DWVHCTQ2TA3LUPYFLWBY/image-asset.jpeg Recipe of the Day - Watermelon and Feta Salad https://nutrition-rocks.co.uk/recipe-of-the-day-1/2018/2/12/valentines-special-chocolate-covered-brazil-nut-prunes monthly 0.5 2018-02-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1517518999403-YT2M1JN3RMVB0WF41BXV/thumbnail_JI+Chocolate+Covered+Nut+Stuffed+California+Prunes.jpg Recipe of the Day - Valentines Special: Chocolate Covered Brazil Nut Prunes https://nutrition-rocks.co.uk/recipe-of-the-day-1/2018/2/12/pancakes-with-mascarpone-pistachio-and-california-prune-rose-sauce monthly 0.5 2018-02-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518458559126-0A4DVP2SFYCAP7DQUNXW/thumbnail_CPB_Pancakes_1.jpg Recipe of the Day - Pancakes with Mascarpone, Pistachio and California Prune-Rose Sauce https://nutrition-rocks.co.uk/recipe-of-the-day-1/2018/1/31/february-freeze-smoothie-bowls monthly 0.5 2018-01-31 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1517433304369-6G7FZP14DX203SMYU0ED/download.png Recipe of the Day - FEBRUARY FREEZE: SMOOTHIE BOWLS https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1517433271363-GI2HKKDPF3US0RK6KXJD/download+%281%29.png Recipe of the Day - FEBRUARY FREEZE: SMOOTHIE BOWLS https://nutrition-rocks.co.uk/recipe-of-the-day-1/2017/12/31/overnight-chia-oats-with-plum-compote monthly 0.5 2017-12-31 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1514717814653-0L5GJ4KSJWUI2K312D2K/plum.png Recipe of the Day - OVERNIGHT CHIA OATS WITH PLUM COMPOTE https://nutrition-rocks.co.uk/recipe-of-the-day-1/2017/8/21/spinach-and-buckwheat-pancakes monthly 0.5 2017-09-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503352113756-KD5Y5F80PM5L5BS2XD37/1B5A6992.jpg Recipe of the Day - SPINACH AND BUCKWHEAT PANCAKES Cooks tip: Serve the pancakes topped with grilled lean bacon and oven roasted tomatoes or roasted peppers, onions and a dollop of thick Greek yogurt. https://nutrition-rocks.co.uk/recipe-of-the-day-1/2017/8/24/bbq-recipes-for-bank-holiday monthly 0.5 2017-08-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503611227985-7A0OGN3FE5SYR5VM09FH/405023651RibsWork.jpg Recipe of the Day - BBQ Recipes for Bank Holiday - Tangy Sweet and Sour Spare Ribs https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503611259286-0VF80GKZRAIQ2RC86LR0/Pineapple1Hres.jpg Recipe of the Day - BBQ Recipes for Bank Holiday - Pineapple Skewers https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1503611293731-O3C6LPUFCE9B0O66N2HZ/SalmonInBag2Hres.jpg Recipe of the Day - 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CREAMY PINEAPPLE PACHARDI https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1499778261043-AV879M3C130U07E7Y1JJ/image-asset.jpeg Recipe of the Day - CREAMY PINEAPPLE PACHARDI https://nutrition-rocks.co.uk/recipe-of-the-day-1/2017/6/5/avocado-and-california-prunes-burger monthly 0.5 2017-07-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1496698537621-47XD4GVDJULKNUCBAZ2O/image-asset.jpeg Recipe of the Day - CALIFORNIA PRUNE & AVOCADO BURGERS https://nutrition-rocks.co.uk/recipe-of-the-day-1/2017/6/17/three-course-meal-for-dad monthly 0.5 2017-06-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1497689665199-A1IHS2ZNYF4MRH80Z34Q/thumbnail_blueberry+ice+cream.jpg Recipe of the Day - THREE COURSE MEAL FOR DAD https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1497689665750-F4XD6GPY0PZ2HF5EOEFJ/thumbnail_barbecue-84671_1920.jpg Recipe of the Day - THREE COURSE MEAL FOR DAD https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1497689666024-SBT3DQEM9N6XWQ03PSFH/thumbnail_jalfrezi.jpg Recipe of the Day - 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GAME – SET – MATCH https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463846133178-EH03NKLH959P8UFJP12X/image-asset.jpeg Fitness blog - GAME – SET – MATCH https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1463846184174-BK2BMVGUZ6QO5P0TL3QT/image-asset.jpeg Fitness blog - GAME – SET – MATCH https://nutrition-rocks.co.uk/fitness-blog/category/Lifestyle monthly 0.5 https://nutrition-rocks.co.uk/fitness-blog/category/Fitness monthly 0.5 https://nutrition-rocks.co.uk/fitness-blog/tag/Lifestyle monthly 0.5 https://nutrition-rocks.co.uk/fitness-blog/tag/Fitness monthly 0.5 https://nutrition-rocks.co.uk/lifestyle-beauty-blog daily 0.75 2023-03-07 https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2022/12/21/12-days-of-christmas-charities monthly 0.5 2022-12-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/bcde07bd-a928-4997-a245-dfb444bab0b4/GOSH-LOGO.jpeg Lifestyle & Beauty - 12 Days of Christmas Charities - Great Ormond Street Hospital Christmas Stocking Appeal GOSH is a children's hospital that provides care to children with serious illnesses. Every day, about 600 children and young people from across the UK arrive for life-changing treatments. This extraordinary hospital has always depended on charitable support, and every day is a chance for you to make a difference. Donate here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0c1de7a8-780c-4d0b-9c21-0cea6c91c033/ckMjjC_o_400x400.png Lifestyle & Beauty - 12 Days of Christmas Charities - The BookTrust Christmas Appeal BookTrust is the UK’s largest children’s reading charity. Each year BookTrust reach millions of children across the UK with books, resources and support to help develop a love of reading. They aim to provide access to reading to all families, and deliver more targeted programmes aimed at helping those who need us most – families facing economic hardship, children in care or children with additional needs. BookTrust are passionate about trying to give every child the best possible start in life. To support click here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a9da063b-be4a-4289-9462-155c3009011a/download.png Lifestyle & Beauty - 12 Days of Christmas Charities - The Toy Appeal Toy Appeal provides toy sacks to children from 0-17 years, regardless of race, religion and gender, referred by a social worker, a school, a food bank or a women’s refuge. On average, each child will receive 8 carefully selected different items in their toy sack: A main present appropriate to the child’s age, a stocking filler, a board game or puzzle, books, arts & crafts item, teddy, ball / sports item. Donate here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/67fa2de9-2f83-433d-83e7-c082373ae594/RT_LOGO_RGB_MASTER.jpeg Lifestyle & Beauty - 12 Days of Christmas Charities - Rainbow Trust Rainbow Trust Children’s Charity supports families who have a child aged 0-18 years with a life-threatening or terminal illness. Rainbow Trust pairs each family and sick child with an expert Family Support Worker who enables them to make the most of time together, giving them practical and emotional support, whenever they need it, for as long as is needed. Donate here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b7627d23-d27a-4cf8-889c-8e049a68c73f/trussell-trust-logo-500px.jpeg Lifestyle & Beauty - 12 Days of Christmas Charities - The Trussell Trust Trussell Trust support a nationwide network of food banks and provide emergency food and support to people locked in poverty. They also campaign for change to end the need for food banks in the UK. They have more than 1,200 food banks in the UK to provide a minimum of three days’ of nutritious emergency food to people who have been referred in crisis, as well as support to help people resolve the crisis they face. New figures released by the Trussell Trust reveal that 1.3m emergency food parcels were provided to people between April and September this year by food banks in the charity’s UK network and almost half a million of these went to children. Donate here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1389bd06-89e4-4fb9-8e61-223b893fc1e9/action-for-children-1.jpeg Lifestyle & Beauty - 12 Days of Christmas Charities - Action for Children UK "We protect and support children and young people, providing practical and emotional care and support. We ensure their voices are heard, and campaign to bring lasting improvements to their lives." 80% of children and young people that receive help across England do better after accessing services. For every £1 spent, 86p goes directly towards helping children, young people and their families. Support them here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6dde8f63-1731-44d5-9b9d-3be3138e84f3/PHOTO-2022-06-08-14-42-43.jpg Lifestyle & Beauty - 12 Days of Christmas Charities - Rumi’s Kitchen Their mission is to tackle food insecurity and food wastage, serving not only delicious and nutritious food, but nourishing souls with good conversation to those feeling lonely or isolated. Some of the services provided include free breakfast and lunch, emergency food parcels and a food bank. A £5 donation can feed 1 person & a £10 donation can feed 2 people a hot, high quality, nutritious meal. Donate here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/369104a7-4d75-4df3-9563-86c83c4a8aad/Oxfam-logo.png Lifestyle & Beauty - 12 Days of Christmas Charities - Oxfam Unwrapped Oxfam tackles the inequality that keeps people poor. Together, they strive save, protect and rebuild lives when disaster strikes. We help people build better lives for themselves, and for others. For Christmas you can buy a giftcard and donate to help fund a project in Oxfam. Donate here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/955e5e73-40df-49f7-8881-3866d23d7f07/e341dffd-ec35-41f7-9e7a-8cf96e16b570_thumb.png Lifestyle & Beauty - 12 Days of Christmas Charities - Age UK UK's leading charity dedicated to helping everyone make the most of later life. Age UK provide companionship, advice and support for older people who need it most. In the UK, they help millions of people every year, providing support, companionship and advice. They are a strong voice, campaigning with and for older people to champion their rights, needs and wishes. No one should feel lonely at Christmas. But for too many older people, being isolated and alone is their daily reality. Isolation can leave older people feeling forgotten – and without anyone to ask for help. Donate here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3cf7d868-50d1-4813-88b7-86522a20d243/images.png Lifestyle & Beauty - 12 Days of Christmas Charities - Feeding Families Feeding Families is a charity based in North East England that offers support, hope and security to those experiencing food poverty. This year, Feeding Families have donated 161,000 meals to those that need them. They help families at Christmas by matching a family who needed help with one who could donate a Christmas Dinner. Donate here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0c24767e-f8b7-4458-b34e-34a7cc626e6d/salvation-army-social.png Lifestyle & Beauty - 12 Days of Christmas Charities - Make it stand out The Salvation Army is a worldwide Christian church and registered charity, which has been fighting against social inequality and transforming lives for over 150 years. Many Salvation Army churches and centres across the UK will be running a Christmas Present Appeal, collecting donated presents until mid-December. To find out where to donate your gift or for more information on the Christmas Present Appeal please contact your local Salvation Army. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/795647fd-c3ac-4b16-8e2f-0c0886e6ea5a/images+%281%29.png Lifestyle & Beauty - 12 Days of Christmas Charities - Place2Be Place2Be is a children’s mental health charity with over 25 years’ experience working with pupils, families and staff in UK schools. Give another child the power of confidence this Christmas Donate here. https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2022/12/17/christmas-gift-guide-2022 monthly 0.5 2022-12-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671266569286-4SH0SM796CJ0KVZEL4T3/5ad1feb5-59f5-4ca9-90de-68c9394d7221.jpeg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671266569286-5EQ67PSN3ZBM2A44MLXX/96123f9f-c4fa-4003-bb00-70c6ebc33028.jpeg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671266919981-G8MOP7TSLJM024U3FC8H/thumbnail_IMG_4552.jpeg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671266920556-QHLLVK6KNSB8OTWVH2VC/thumbnail_IMG_4577.jpeg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671266929800-UUEK33M90QVUZABPZ4XQ/image2+%281%29.jpeg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671266951372-52FIIG9T3N3FQ3OIF7FO/thumbnail_IMG_4643.jpg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f1786c40-ee0b-43e8-b3b3-8ee78e4e6604/WhatsApp+Image+2022-12-17+at+3.34.33+PM.jpeg Lifestyle & Beauty - Christmas Gift Guide 2022 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671270219505-IM0ZW4IBPOYWMX829GRE/Viners+25cm+serving+bowl.jpg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671270227083-NV562OSXDA0LRF6UEFY1/Screenshot+2022-12-17+at+15.13.02.png Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671270357540-1SZIGW495O4AWPCHOIG5/assure_elite_paring_utility_knives.jpg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671270216530-UYD4CPEEM5TTTRWF37GN/Viners+15cm+serving+bowl.jpg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671270752385-T2RIC5UI1PBRS5NG5CAM/christmas-letterbox-pack-666238_1080x.jpg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671270755143-F5WRPY9MJZ9KIPOVY3G7/cookies-no-cream-686523_1080x.jpg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671270758825-64W7Z3NU7K0BG42L3HZT/creamy-original-249522_1080x.jpg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671270760842-MR9ETM6N8F2AJYDC84K4/white-berry-crunch-982464_1080x.jpg Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671271398922-A9PNRCQ3S6SKQZ8VMCD2/Valentines+eBook.png Lifestyle & Beauty - Christmas Gift Guide 2022 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1671271417791-ZGUKHE4055L8K8TKFOJS/3.png Lifestyle & Beauty - Christmas Gift Guide 2022 https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2021/7/16/staying-hydrated-this-summer- monthly 0.5 2021-07-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626422876498-CUBHGGDEIUFRXEB1GLX1/pexels-pb%27s-photography-4056011.jpg Lifestyle & Beauty - Staying Hydrated this Summer ☀️ - Why do we need fluids? Consultant nutritionist and Nutrition Rocks founder Hala says ‘Since most of our body is made up with water, it is essential that we replenish and ensure we are well hydrated – it’s the fundamental basis of health, every single system in our body relies on hydration for optimum effectiveness.’ Water makes up a large proportion of the body - on average 60% of body weight in men and 50-55% in women. Water has many functions in the body: - To help regulate body temperature - Transport nutrients - To maintain our glowing, healthy skin - Acts as a lubricant and shock absorbers in joints Water is lost in urine, sweat as well as throughout the day when you breathe. We are uniquely designed to regulate our own body temperature, particularly in hot conditions, by losing more water through the skin (perspiration), which in turn acts to cool the body helping to maintain a stable temperature. . Therefore, spending more time outdoors during Summer. losing fluid through sweating, carrying out sport activities – we need to ensure we drink fluid more regularly to make sure all bodily functions are able to take place as normal. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626423197636-KB9P4Q0Z5CSPYTDNSEHR/jorge-vasconez-CpeUoLVTAs8-unsplash.jpg Lifestyle & Beauty - Staying Hydrated this Summer ☀️ - What happens when you are dehydrated? Studies have shown that at about 1% dehydration (equivalent of 1% of body weight water loss) there are negative effects on mental and physical function, and these become more severe as dehydration gets worse. Low levels of fluid cause: - Headaches - Feelings of dizziness - Poor concentration - Dry mouth - Lethargy https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626423368500-TO2KMCY4NU6CIP1O0RCD/pexels-kindel-media-8093447.jpg Lifestyle & Beauty - Staying Hydrated this Summer ☀️ - Recommendations The British Nutrition Foundation provides some helpful tips on what drinks contribute to our fluid intake. They suggest drinking 6-8 glasses of fluid a day in total. However, this will be different for everyone, depending upon many factors such as activity level and age. - You can identify your hydration level by looking at your urine colour. Aim for a pale straw like colour. Darker colour indicates you need to increase your fluid intake. - Drinking water is the best & healthy way to up your intake. However, alternatives such as coconut water, lemon/cucumber/mint infused water, adding basil seeds to you water are also great ways to remain hydrated. - 150ml of fresh juice or smoothies can provide water however you should be limiting these due to the sugar content and lack of fibre when compared to eating whole fruits. - High water content foods such cucumber, watermelon, tomatoes, celery and spinach can also contribute towards your fluid intake. - Tea, coffee and milk are great options but shouldn’t be taken in large amount because anything in excess is bad for you. - Food for hydration – drinking soups, packing you plate with vegetables, stews and homemade fruit popsicles are some great options too! Avoid: sugary beverages, energy drinks, and alcohol. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626423479711-CIZ7KAI3OVB4AOY4LW6C/pexels-simon-berger-1353126.jpg Lifestyle & Beauty - Staying Hydrated this Summer ☀️ - Tips For all those who are finding it hard to stay hydrated here are some tips we want to share with you: Using your phone – you can set alarms every hour to remind you to drink a glass of water or even download an app which can help you track your intake as well as send reminders Carry a water bottle to work, school or even have one at home. This will help you keep track of how many times you have refilled your bottle. Stay hydrated before, during and after exercise as it can affect performance and energy levels. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626423628799-UBLS5PQ4R9HJ7I7WK3NW/034b6200-9284-4d32-bdcc-50cd65c85625.JPG Lifestyle & Beauty - Staying Hydrated this Summer ☀️ - The Citrus Zinger Sport When life gives you lemons, give it the Citrus Zinger Sport! Find water tasteless and bland? Give it some flavour by extracting juices from citrus fruits and infuse them directly into your water bottle for a more flavoursome way to hydrate. Cost: £14.99 from http://www.root7.com/citrus-zinger-sport https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626423670314-MWJIABUTAQYIBKRMB4ZQ/0f9b61c5-79e6-4dc8-a953-a20efb398f2a.JPG Lifestyle & Beauty - Staying Hydrated this Summer ☀️ - Zero Water Filter A 5 stage filter with iron exchange technology that removes almost 99.6% of detectable dissolved solids and impurities, resulting in purified, clean and fresh tasting water. Price & products can be found at: https://zerowater.com/collections/all-water-filter-products Instagram: @zerowater000 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626424573890-ZFN9CUE72KBZZF25B5WV/39f3afc7-4d46-4c3f-ad64-76f68bd33de8.JPG Lifestyle & Beauty - Staying Hydrated this Summer ☀️ - Fire & Ice Bottles These reusable bottles are ideal for both hot and cold drinks and retain their temperatures for 24 hours. Replace your empty plastic bottles with these stainless steel bottles for a more sustainable and cost-effective way to stay hydrated. With a whole range of vibrant and colourful designs, keeping hydrated never looked so good! Prices range from £15-£22 from https://fireandicebottles.com/ Instagram: @fireandicebottles https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626434967055-TVY7YKXOG1C42VHAOL49/pexels-arnie-watkins-3293022.jpg Lifestyle & Beauty - Staying Hydrated this Summer ☀️ Free Apps for daily reminders and keeping on-top of your daily hydration: Water Reminder- Daily Tracker Drink Water Reminder N Tracker Hydro Coach https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626423950746-5V28FIJTF6IL084LZ5KG/sean-oulashin-KMn4VEeEPR8-unsplash.jpg Lifestyle & Beauty - Staying Hydrated this Summer ☀️ - Vitamin Sea: Sea Swimming Pros and Cons - A Study Exercise and mental health experts have revealed the key benefits behind swimming in the sea, which include reduced stress, improved mental health and better long-term lung health. The Vitamin Sea project, created by Island Cottage Holidays, also asked experts for their top tips for staying safe when taking up open water swimming, and looked at key metrics across the UK’s swim-friendly beaches to see where’s best for those looking to take a dip. Read the full study here. https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2021/2/12/gratitude monthly 0.5 2021-02-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1613209820549-W35BOR6ACGAG1XMX18Z2/Screen+Shot+2021-02-13+at+09.48.27.png Lifestyle & Beauty - Gratitude - What is gratitude? How often on social media do you see influencers post about gratitude? But what does it really mean? Simply it means “Thank You!” Gratitude has several meanings depending on the context. Collectively, it could be said that gratitude is the appreciation of what is valuable and meaningful to oneself from within and the recognition of one's worth¹,². Given the current climate (COVID-19 pandemic), society may find themselves not appreciating their current situation. However, it is important to remember that we have a lot to be grateful for even during these challenging times, even a simple “thank you” when buying your groceries is showing gratitude. Practicing gratitude has been linked with desirable psychological and physical outcomes by demonstrating the good in individuals lives and by allowing individuals to seek the good in things, in relation to self-compassion and self gratitude³. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1613128541853-QJGY939NQZ5JK5MOPL40/journal+1+.jpg Lifestyle & Beauty - Gratitude - The Importance of Gratitude Gratitude provides us with lots of benefits without us even realising. It can be beneficial to our cognitive function. A study carried out in 32 participants, examined behavioural performance before and after participants receiving a gift from their friends. The results showed that those participants who received the gift at the beginning of the task had an increased performance level compared to those who did not receive a gift until the end of the task⁴. This does not mean that we need a gift before we do the task, we carry out, but it has been proven that a simple gratitude letter to a friend can provide a significant behavioural gratitude increase⁵. Positively, gratitude has been shown to improve our mental health. Research conducted in 1,377 participants analysing daily gratitude lists for 14 days concluded that this intervention had positive effects on subjective happiness and life satisfaction and decreased negative effects and depressive symptoms⁶. Recording daily affirmations can also be a beneficial way to stimulate the brain to achieve a task. It can be said that recording of self-affirmations stimulates the brain to change sedentary behaviours (in relation to a physical activity intervention) ⁷. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1613211587258-5YSHJJLLDBWL37OS6SIM/Screen+Shot+2021-02-13+at+10.15.48.png Lifestyle & Beauty - Gratitude As a whole practicing gratitude can help us improve our mental health by: ⁸,⁹ ● Gratitude helps us feel respected. ● Gratitude decreases negative habits, and patterns of thoughts. ● Gratitude can stimulate/ encourage and motivate us. ● Gratitude can help to prevent our concerns and frustration. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1613214501930-VDHD6BIFEVK3W4TRJFAD/Screen+Shot+2021-02-13+at+11.07.47.png Lifestyle & Beauty - Gratitude The rise of social media influencers and celebrities promoting the “perfect” body shape is having a serious detrimental impact on how we view ourselves¹⁰. Online surveys conducted by the Mental Health Foundation alongside YouGov discovered that in 2019, 1 in 5 adults have felt shame in their body image¹¹ - this is not acceptable. We should be focusing on developing healthy relationships with our body. One study found that expressing body focused gratitude through a short writing exercise provided greater body satisfaction and a more favourable appearance evolution¹². Overall, practicing gratitude can lead to an increase in body positivity¹³, decrease in body dissatisfaction, reduce dysfunctional eating and depressive symptoms¹⁴ whilst providing a resourceful outlet in helping¹⁵. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1613211138052-BW9JTGTADIVM1O18TMPB/Screen+Shot+2021-02-13+at+10.11.45.png Lifestyle & Beauty - Gratitude - Our Advice ● Every day take some time to write positive affirmations. For example, “I am going too...” or “I will…” ● Add gratitude into your life, such as acts of kindness or by expressing gratitude, for example saying, “thank you.” ● Start a journal - at the end of each day take some time to write down all the things you are grateful for that day. ● Meditation can be a useful strategy to think about things you are grateful for. ● Write an appreciation letter to friends or family telling them how grateful you are for them being part of your life. ● If you are struggling with mental health or body dissatisfaction, reach out to your GP for support. Remember they are still open during the pandemic! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1613129090627-UTGRQLRP7F2TP3BUQKEW/read.jpg Lifestyle & Beauty - Gratitude - Resources 1. Books ● The Life Changing Power of Gratitude by Marc Reklau ● The One Minute Gratitude Journal ● The Gratitude Journal for Women: Find Happiness and Peace in 5 minutes a Day by Katheriene Furman https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1613214062594-7EC3VXZU7UPP7FTFG9QN/Screen+Shot+2021-02-13+at+11.00.37.png Lifestyle & Beauty - Gratitude 2. Podcasts ● Gratitude is the hardest thing for people to learn by TJ Nelligan ● Tony Robbins on gratitude - 3 ideas that can change your life ● Where gratitude is actually coming from - Calum McGuigan 3. Instagram ● @gratitude_project ● @gratitude_warrior ● @gratefulness.me https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2021/1/29/ahd22qnbn0tppierh2oc7xyum8hzy1 monthly 0.5 2021-02-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612277427863-EFMDLDIH7XQN60SMGKVD/Valentines+Image+Cocktail+Hour+%281%29.jpeg Lifestyle & Beauty - Valentine’s in Lockdown - THE COCKTAIL HOUR VALENTINE'S BOX - The Ti Amo Box Nothing says romance like a combination of delicious snacks and beautiful Rose Prosecco presented in an elegant gift box. At £54.95 this will make the perfect treat this Valentine’s Day. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611914549880-WAW4OBTSOZA1NJKFVWRX/Food+2.png Lifestyle & Beauty - Valentine’s in Lockdown - Virtual Cooking Class Virtually Together offer a huge range of virtual classes and workshops that would make for a great entertainment with a group of friends. Delicious food and time spent with friends - what more could you want?! These cooking classes will cost you £45 in the form of a workshop fee and £10 per participant and they offer a great selection of dishes to choose from including both vegan and vegetarian options. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611915198156-HZZK0W5O2SIZDA89OUJ8/Espresso+Martini.jpg Lifestyle & Beauty - Valentine’s in Lockdown - Virtual Cocktail Making Class This masterclass is a great way to get your friends together. Hosted by a professional mixologists and with all the necessary ingredients delivered to the door this workshop will have you feeling like a pro! From £45pp for groups of 10 and above - Perfect for getting the whole gang together this Valentine’s! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611916998663-6HCB9VQL3NE5OQ4UVMOG/brownie+2.jpg Lifestyle & Beauty - Valentine’s in Lockdown - Baking Workshops What better way to spend an hour than creating delicious desserts with a professional chef and a group of you closest friends. At only £15 per person and a huge range of desserts to choose from this is the perfect Galentine’s activity! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611917662700-N2OW5BWRX3VW9OUBPOM3/Wine+Tasting.JPG Lifestyle & Beauty - Valentine’s in Lockdown - Wine & Virtual Tasting Event Although the current lockdown prevents us from attending fancy events like wine tastings, Virtually Together have created a lockdown friendly wine tasting from the comfort of your home. They charge £45 for groups more than 6 people. This includes the delivery of 5 wine samples and the tasting led by their Sommelier. They also have the option of upgrading to include a selection of cheese and crackers. Sounds delish! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1611917745056-81GTLI295O3EK7HX67A8/Alisha+2.jpg Lifestyle & Beauty - Valentine’s in Lockdown - Chocolate Truffle Making Workshop What says Valentine’s more than chocolate? This workshop will not only provide you with mouth watering chocolate truffles but you will also learn new chocolate skills from the hosting chocolatier. At £45 per person this workshop will provide you with all of the ingredients necessary to make 20 chocolate truffles. A great treat to beat those isolation blues! Check out Virtually Together for more great virtual classes and workshops. https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2020/12/7/christmas-gift-guide monthly 0.5 2020-12-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607334405749-OER9YFCSF2036MCEFYNG/TG+EVOO+300DPI.jpg Lifestyle & Beauty - Christmas Gift Guide! - FOODIE GIFTS The Governor Extra Virgin Olive Oil This premium extra virgin olive oil is a perfect gift for health conscious foodies! It contains high levels of antioxidant Oleocanthal, and was the first oil in the world to be classed as a health oil! Oh and did we mention it’s delicious? https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607433313807-85DQPZ8PLR2UALROCVU0/2O-hplFA.jpeg Lifestyle & Beauty - Christmas Gift Guide! Aduna Super Teas These delicious teas are now available in a bundle - ideal for gift giving! Served hot or cold (over ice), savour the taste of the highest quality botanical ingredients. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607334534844-5E1M0ZWY1OXB3SLSKJKT/xmas+shaking+seaweed+box.JPG Lifestyle & Beauty - Christmas Gift Guide! Sea Spoon Seasonings These beautifully packaged seasoning products taste as good as they look! With plenty of award-winning flavours, and handy gift sets, you’ll definitely be spoilt for choice. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607336476309-NAJK6YE47EBKQUO0FMY5/WhatsApp+Image+2020-12-07+at+10.20.21.jpeg Lifestyle & Beauty - Christmas Gift Guide! Pukka tea Another one for the tea lovers out there! Pukka have a great range of tasty, organic herbal teas. Try them out with one of their selection boxes, which make a perfect Christmas gift. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607340184096-8OAZSS7QS07ZLAGH0VIV/WhatsApp+Image+2020-12-07+at+11.08.14.jpeg Lifestyle & Beauty - Christmas Gift Guide! - BEAUTY GIFTS Lola’s Lashes Go Green this Christmas with Lola’s Lashes range of vegan and cruelty-free false lashes. With their gorgeous gift sets, these magnetic lashes mean that we can wave farewell to lash glue - hurray! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607335236932-461PDLMQ4B2E5QMOA6Z4/HEINRICH+BARTH_vegan+Scentless+Collection%2C+full.jpg Lifestyle & Beauty - Christmas Gift Guide! Heinrich Barth Great natural solutions to hair and body care, that are vegan-friendly too. Heinrich Barth’s products are free from lots of potential irritants such as fragrance, parabens and silicones, but they still maintain that luxurious feel. Our favourite is the Face & Body Lotion! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607335276277-T7OSN6SE8LP8ZNPJEWQM/SCUK_SM+%288+of+8%29.jpg Lifestyle & Beauty - Christmas Gift Guide! Solid Cologne Solid Cologne is what it says on the tin - a solid, wax-based cologne! These light & refreshing portable fragrances are great for on-the-go. And a little bit goes a long way, meaning that they are fantastic value for money. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607335389434-B2CJXUO9NR6ZA08V6KLA/1490c246-8dc7-407b-90df-65c735cd04a2.jpg Lifestyle & Beauty - Christmas Gift Guide! Annabelle Minerals Originating in Poland, this cruelty free, vegan mineral makeup brand has now made its way to the UK, and it is perfect for those of us with sensitive skin. Create enviable brows with their ‘Brow Like Wow’ palette, or choose one of their highlighters for a subtle ethereal glow! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607335467381-IGGX355SNF0QYL8XUDHE/DSC04739smaller-2.jpg Lifestyle & Beauty - Christmas Gift Guide! - GIFTS FOR ALL The Happy Newspaper The Happy Newspaper is exactly that - a beautifully designed, colourful newspaper full of only happy news! It has been our little ray of sunshine during lockdown. A gift subscription would make a lovely present, perhaps alongside any of their other gorgeous gifts! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1607335652645-H2Q7DDC47WMZ1SL4U8QG/il_794xN.2721551381_dhwe.jpg Lifestyle & Beauty - Christmas Gift Guide! ROH NOH And finally, if you’re still after Christmas cards, this is the place to go. Quirky designs that are beautifully illustrated - we love them all! https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2020/8/7/how-to-protect-your-skin-from-the-sun monthly 0.5 2020-08-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596821131990-C99AOQW3GH97W6KKD7F8/pexels-daria-shevtsova-1680140.jpg Lifestyle & Beauty - How to protect your skin from the sun Why do we need to protect our skin? Overexposure to the sun increases our risks of ⁵,⁶: - Sunburn - Skin cancer - both melanoma and non-melanoma - Premature ageing of the skin 2 types of sunscreens: 1. Physical sunscreens⁷ contain active minerals. For example, zinc oxide and titanium oxide. These reflect the UV rays from the sun off the skin. A common problem with these is that they can leave a grey/white tint on the skin. 2. Chemical sunscreens⁷ contain organic compounds, such as, avobenzone or salicylates. They work by absorbing the UV-rays. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596809043132-WW8XLV7O2QA8KTX1TL2I/pexels-retha-ferguson-3618606.jpg Lifestyle & Beauty - How to protect your skin from the sun - Application recommendations Apply 2 teaspoons of sunscreen to the head, neck and arms and at least 2 tablespoons for the entire body. It should be reapplied after every 2 hours, as the sun can dry it off. Make sure to reapply sunscreen after going in the water or if sweating in the heat even if it says “water resistant” on the label⁴. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1597245562387-IOMLC148IHXAAZFFY8H2/antonio-gabola-ZY3zSaIZRtI-unsplash+%281%29.jpg Lifestyle & Beauty - How to protect your skin from the sun - How to choose a correct SPF SPF stands for sun protection factor, however, it mainly protects from UVB light (prevents developing a sunburn)⁸. Whereas, UVA protection is measured using a 0-5 star rating with more stars indicating higher protection⁴. UVA rays are important as they can cause sunburn, skin damage and are associated with skin ageing⁹. Therefore, it is important to wear sunscreen which protects against both UVA and UVB rays, and can be labelled as ‘broad spectrum’ sunscreens⁸. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596809186069-K13O3OHQIYJT51811CKX/pexels-retha-ferguson-4177827.jpg Lifestyle & Beauty - How to protect your skin from the sun The British Association of Dermatologists recommends using a sunscreen of at least SPF 30⁸. People with fair skin, many moles, who are on immunosuppressive drugs or who have members of family with skin cancer should take extra care to protect themselves from the sun⁸. It is a myth that people with darker skin tones do not need SPF. UV-rays can cause damage to every skin type¹⁰. Examples of this include a US-based study that recorded sunburn in 13% of black individuals and 30% of Hispanic individuals¹¹. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596821004739-JOE7ERZLZUAJCFQLFH56/julia-kuzenkov-5aE-qbXqGSI-unsplash.jpg Lifestyle & Beauty - How to protect your skin from the sun - Advice to keep sun safe - It is recommended to stay in the shade when sunlight is at its peak, which is from 11am-3pm from March–October in the UK⁴. - Eyes: Wear good quality sunglasses (for example CE mark and British Standard; wrap around sunglasses)¹². - Head: Wear a hat that covers the face, neck and ears⁴. Even if you have lots of hair, keep your parting and ears protected by wearing a hat. - Clothing: For an extra layer of protection, cover up with loose clothing with close-weave fabrics to stop sunlight getting through¹³. - Sunscreen: It is recommended it use a sunscreen with at least SPF 30 and at least 4-star UVA protection⁴. - Hydrate: Find out more about hydration here. https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2019/1/15/sleeping-your-way-to-a-refreshed-complexion monthly 0.5 2020-04-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1547585421373-HGK6FJC849116BFV1N20/image-asset.jpeg Lifestyle & Beauty - Sleeping your way to a refreshed complexion https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1547585735827-NBERFZ4OERUMJRHTAGMR/girl-3141766__340.jpg Lifestyle & Beauty - Sleeping your way to a refreshed complexion https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1547586527079-CXELV0SW881PV99RQ8DX/antioxidant-3574601__340.jpg Lifestyle & Beauty - Sleeping your way to a refreshed complexion https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2018/2/11/pristina-kosovo monthly 0.5 2018-02-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518368563241-AB9YDG3QG3J2YYRQCN10/IMG_0013.jpg Lifestyle & Beauty - Happy 10 Year independence day, kosovo https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518369770103-7HL3WURTDEBCL8UENSKJ/IMG_0035.jpg Lifestyle & Beauty - Happy 10 Year independence day, kosovo https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518368671008-GL7SWL7PY2ZKD7VRUVOF/IMG_0036.jpg Lifestyle & Beauty - Happy 10 Year independence day, kosovo https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518368464505-QEHON1FMB12FR804QTGI/thumbnail_IMG_1711.jpg Lifestyle & Beauty - Happy 10 Year independence day, kosovo But first, coffee... https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518368437368-MK34GUEWEWE47SWE10IN/thumbnail_IMG_0226.jpg Lifestyle & Beauty - Happy 10 Year independence day, kosovo https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2018/2/8/valentines-getaways monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518132254140-PWFOSWL1NNQ8FHW6GUPL/image-asset.jpeg Lifestyle & Beauty - Valentines Getaways https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518129656293-TH1QYO34CTX17YFQOCJG/imageedit_10_2642676707.jpg Lifestyle & Beauty - Valentines Getaways The Vineyard Hotel... https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518132231775-975CP0DWZGSN0OQCFY5Z/rsz_sants_room_33.jpg Lifestyle & Beauty - Valentines Getaways https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518132220277-O6QHKF2UFD87HMM09X11/rsz_raval_in_21.jpg Lifestyle & Beauty - Valentines Getaways https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518132386563-BDWVQL1SB10Z1HTQRF9R/rsz_30735777681_c0a8bc6416_o.jpg Lifestyle & Beauty - Valentines Getaways https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518132370800-PGSU7F08E1JHW9ILPEMQ/rsz_30787251046_9d66bed407_o.jpg Lifestyle & Beauty - Valentines Getaways https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2018/2/8/barcelona-hotels-must-knows monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518130617817-UNXF7BHQXGZ6OSK6DYCP/rsz_sants_room_33.jpg Lifestyle & Beauty - Barcelona hotels MUST knows https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518130737288-20EKF9P2I1ZF751IAQIG/rsz_raval_room_17.jpg Lifestyle & Beauty - Barcelona hotels MUST knows https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518130749950-5ERMECADZHVJVPH4947A/rsz_raval_in_21.jpg Lifestyle & Beauty - Barcelona hotels MUST knows https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518130791021-MZNHQNQF7ISFDYT44092/rsz_raval_gast_19.jpg Lifestyle & Beauty - Barcelona hotels MUST knows https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518130803314-NGIWPFY3ETW547FN9FFU/rsz_sants_in_04_2500x1667.jpg Lifestyle & Beauty - Barcelona hotels MUST knows https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518131052517-WP7S68KM2K32IM5AAL4C/rsz_sants_room_33.jpg Lifestyle & Beauty - Barcelona hotels MUST knows https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2018/2/8/bohemian-paradise-essaouria monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518131246110-35D6J8GYWJH2FQDTLWUB/image-asset.jpeg Lifestyle & Beauty - Bohemian Paradise: Essaouria https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518131600766-WU1RILLIU0NBAOVP4N0X/image-asset.jpeg Lifestyle & Beauty - Bohemian Paradise: Essaouria https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518131575122-FTCDOHZ4VXCAC1I6998L/rsz_30787251046_9d66bed407_o.jpg Lifestyle & Beauty - Bohemian Paradise: Essaouria https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518131558834-T8C27XWGUIIOM73SGJ72/rsz_30188862753_b3b313f601_o.jpg Lifestyle & Beauty - Bohemian Paradise: Essaouria https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518131586983-5MEZ2YK0N2JL7JIJXIU5/rsz_32085947675_78f0be651d_o.jpg Lifestyle & Beauty - Bohemian Paradise: Essaouria https://nutrition-rocks.co.uk/lifestyle-beauty-blog/2018/1/8/dry-january monthly 0.5 2022-07-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1515437464419-Z0NEBR27GSIV1KQC6BI3/champagner-1071356_1920.jpg Lifestyle & Beauty - Dry January? How to make it a success - Dry January What, Why & How? https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1515437442479-UVP4LE3I1HBUXGXDI0EF/people-2559723_1920.jpg Lifestyle & Beauty - Dry January? How to make it a success Try arranging other activities with friends, like going for a coffee https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1515437587708-YA32OIXF9413M1FQD61J/lime-907124_1920.jpg Lifestyle & Beauty - Dry January? How to make it a success Switch to a soda & fresh lime - refreshing and looks like a G&T ;) https://nutrition-rocks.co.uk/lifestyle-beauty-blog/category/sleep monthly 0.5 https://nutrition-rocks.co.uk/lifestyle-beauty-blog/category/skin monthly 0.5 https://nutrition-rocks.co.uk/lifestyle-beauty-blog/category/lifestyle monthly 0.5 https://nutrition-rocks.co.uk/lifestyle-beauty-blog/tag/alcohol monthly 0.5 https://nutrition-rocks.co.uk/lifestyle-beauty-blog/tag/Dry+january monthly 0.5 https://nutrition-rocks.co.uk/lifestyle-beauty-blog/tag/health monthly 0.5 https://nutrition-rocks.co.uk/nutrition-blog daily 0.75 2025-05-13 https://nutrition-rocks.co.uk/nutrition-blog/2025/5/13/periods-and-body-image monthly 0.5 2025-05-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/87153152-b75b-476d-9461-128144635518/pexels-valeriiamiller-3392982.jpg Nutrition - Periods and Body Image - What is body image? You’ve probably heard the term ‘body image’ on social media and news platforms as national levels of body dissatisfaction have continued to increase. The 2020 Body Image Survey carried out by the UK Parliament showed that on a whole 62% of women felt in some way negative about their bodies, but what do we mean when we talk about body image? Body Image refers to how we perceive our own bodies and how this perception makes us feel, which then affects our body confidence and self-objectification (1). Both internal and external factors can influence body image, for example our personality or social environments we find ourselves in. An external influencing factor that has grown largely in recent years is social media. The highly edited and filtered images that are shared on social media create unrealistic beauty standards for men and women contributing to poor body image (2). Research has found that women are reported to suffer from body dissatisfaction greater than men, modern research also notes increasing body image concerns in men, often relating to muscularity and leanness rather than thinness(3). Women also have a greater risk of developing eating disorders, even though this research only looks at women, men can still be affected. Poor body image in men and women should be carefully monitored as it can contribute to the development of eating disorders and depression (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2fa90698-dd73-4311-80a7-869fc5884ce7/pexels-marta-dzedyshko-1042863-17481623.jpg Nutrition - Periods and Body Image - Body image and the menstrual cycle During the space of time after ovulation and before the period starts women can experience physical and psychological symptoms including mood swings, breast tenderness, weight gain, bloating, food cravings, fatigue and depression. More than 90% of women say they experience Premenstrual Symptoms (PMS) before the onset of their period, however severity varies widely(5). Women can also develop an extension of PMS, termed Premenstrual Dysphoric Disorder (PMDD). PMDD can come with many different emotional and behavioural issues such as losing interest in things you once enjoyed, conflict with people around you, anxiety, low mood and it can also cause suicidal feelings (6,7) . These symptoms can leave women feeling uncomfortable in their own skin and unhappy with their appearance. As we’ve already mentioned there are numerous official symptoms of PMS and PMDD and although body dissatisfaction may not be one, recent studies have shown an association between the two(4,8–11). This association can be explained due to the fluctuations in hormones experienced during phases of menstruation. The menstrual cycle can be divided into two phases; the luteal phase and the follicular phase. The luteal phase is characterised by high levels of the hormone’s oestrogen and progesterone (12). These rises and falls in hormone levels are often accompanied by physical changes as well as emotional ones for example water retention and increased appetite(4). Combined these physical and psychological changes can lead to a feeling of body dissatisfaction. A study performed on women with natural cycles reported that women have lower levels of self-perceived attractiveness and higher body dissatisfaction in the luteal phase(4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e3bff5d3-09b1-48a4-9859-5a0896dafd48/pexels-polina-zimmerman-3958547.jpg Nutrition - Periods and Body Image - Our Advice 1. It can be difficult to understand where all these emotions are coming from during your cycle, by writing them down on paper or on your phone you can better understand the ups and downs you're experiencing. Journalling may help you see that these feelings are linked with your cycle and are not permanent. 2. Focus on 5 things you like about your body. 3. During PMS, increased hunger levels can occur, and opting for complex carbohydrates containing fibre, and protein rich foods can help maintain blood sugar and hunger levels. 4. Aerobic exercise can improve both physical and psychological symptoms of PMS in women(13). 5. Take a break from social media from time to time. 6. Try incorporating a diverse range of foods from the 5 main food groups into your diet, and limit the amount of saturated fat, sugar, and salt. 7. Practice self-love and gratitude! It is also important to speak up about any worries and concerns you have!If feelings of extreme low mood persists seek support. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/56d339fa-cbb8-49a9-a85e-9f9bbe35c5d1/pexels-lalezarfa-61078864-8042513.jpg Nutrition - Periods and Body Image - Support Cognitive Behavioural Therapy has been found to help reduce psychological symptoms of PMDD and aid issues of body image and body dissatisfaction . https://www.nhs.uk/service-search/mental-health/find-an-nhs-talking-therapies-service https://www.mind.org.uk/information-support/types-of-mental-health-problems/premenstrual-dysphoric-disorder-pmdd/helping-someone-with-pmdd/ https://www.beateatingdisorders.org.uk/ https://www.youngminds.org.uk/young-person/coping-with-life/body-image https://www.bodywhysbodyimage.ie/ https://nutrition-rocks.co.uk/nutrition-blog/2025/5/13/nutritional-misinformation monthly 0.5 2025-05-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/355c375d-2438-4863-974c-1cbfb9ba51cf/pexels-cottonbro-5081918.jpg Nutrition - Nutritional Misinformation - Social Media’s Role in Misinformation With the ever-growing influence of social media, misinformation about health and nutrition has spread rapidly. Influencers and unqualified sources often promote trendy diets and miracle supplements that misrepresent the science of healthy eating. Understanding the truth and being able to determine fact from fiction surrounding nutrition information pertaining to micronutrients and macronutrients is essential for maintaining health, as they play key roles in energy production, immune function, and disease prevention. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/008ec2f9-133d-4748-8235-67d15e18c652/pexels-jillyjillystudio-32009462+%281%29.jpg Nutrition - Nutritional Misinformation - Misinformation around Macronutrients Carbohydrates have been unfairly and relentlessly demonised, especially with the rise of low-carb diets like keto, which severely restrict carbohydrate intake(1). People have demonised this food group and blamed them for being a cause for weight gain. However, carbohydrates are the body's preferred energy source. Glucose is the primary fuel for both the central nervous system and red blood cells. Severely restricting them can impair performance and reduce intake of important micronutrients such as fibre, B vitamins, and antioxidants (2). Fats have also been misunderstood. While excessive intake - particularly of saturated and trans fats - has been linked to health risks, dietary fat is essential (3). Are we starting to see a pattern? Fat provides 9 kcal per gram, helps build cell membranes, and is necessary for the absorption of fat-soluble vitamins A, D, E, and K. They are also responsible for building cell membranes and transporting vitamins around the body(4). However remember to enjoy this food group in moderation as too much fat has been associated with weight gain and health issues, especially saturated fats. Emphasizing unsaturated fats from sources like olive oil, nuts, and fatty fish is recommended https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/735ad0cd-f3f1-4445-8e53-5be923ffacb4/pexels-jess-vide-5505400.jpg Nutrition - Nutritional Misinformation - Misinformation around Micronutrients It’s a common misconception that more vitamins always lead to better health. This is particularly true for B vitamins, which are often marketed as "energy boosters"(5). For many vitamins, especially fat-soluble ones, excess intake can lead to toxicity. In reality, B vitamins act as coenzymes in energy metabolism but do not directly supply energy like macronutrients. If your B vitamin levels are already adequate, taking more will not improve energy levels(6). Another widespread myth is that supplements can replace food. While supplements can help fill specific nutrient gaps, they should not be a substitute for a varied, balanced diet. In some cases - such as vitamin D in the UK during winter - supplementation is recommended for the general population due to limited sun exposure(7). NICE and NHS guidelines recommend 10 micrograms (400 IU) of vitamin D per day in autumn and winter due to limited sunlight exposure. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a7628a8e-84e0-4253-a080-a17619b4e9ff/pexels-syd-trgt-335495720-25309772.jpg Nutrition - Nutritional Misinformation - When in doubt… Macronutrients and micronutrients are essential for our overall health. Unfortunately, social media trends and nutrition myths can lead to harmful decisions - like overly restrictive diets or unnecessary supplement use. When in doubt, consult evidence-based resources like your national health service (e.g., the NHS) or speak to a qualified healthcare provider. https://nutrition-rocks.co.uk/nutrition-blog/2025/2/18/understanding-premenstrual-dysphoric-disorder-pmdd monthly 0.5 2025-05-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7c1e3923-ffb7-4797-8846-c1a7d65c0cfa/pexels-mart-production-8450495.jpg Nutrition - Understanding Premenstrual Dysphoric Disorder (PMDD) Premenstrual Dysphoric Disorder (PMDD) is a serious condition that affects millions of women globally, yet it often goes unnoticed. While similar to Premenstrual Syndrome (PMS), PMDD presents more severe emotional and physical symptoms that can be debilitating. With around 1.6% of women diagnosed, raising awareness is crucial. In this article, we will delve into the symptoms, causes, diagnosis, and treatment options for PMDD and highlight initiatives like International PMDD Awareness Month that aim to break the stigma and foster community support. Let’s work together to recognise and advocate for those dealing with PMDD. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b1f68919-b1f2-4f04-801c-aacf53229dcb/pexels-rae-angela-31297056-7298237.jpg Nutrition - Understanding Premenstrual Dysphoric Disorder (PMDD) - What is PMDD? It stands for premenstrual dysphoric disorder, and it's a pretty intense form of premenstrual syndrome (PMS). Unlike regular PMS, which many people can relate to, PMDD can be a chronic, serious health issue that really deserves our attention. Studies indicate that about 1.6% of women worldwide—roughly 31 million of us—qualify for this diagnosis (1). PMDD typically rears its head during the luteal phase of the menstrual cycle, which is that time between ovulation and when your period starts (2). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/741d3b2c-0b41-4bf6-9839-772ae79fefb0/pexels-skylar-kang-6044250.jpg Nutrition - Understanding Premenstrual Dysphoric Disorder (PMDD) - What does PMDD feel like? It varies from person to person, but there are some telltale signs. In general, the symptoms are split into emotional and physical categories. Emotional/Psychological Symptoms: - Mood swings that feel like a rollercoaster - Extreme fatigue or just feeling drained - A diminished interest in things you usually love - Anxiety or that constant tension lurking in the background - Difficulty concentrating - Irritability or anger that seems to come out of nowhere - Feelings of depression - Even thoughts of self-harm or suicide Physical Symptoms: - Bloating that makes you feel uncomfortable - Tenderness in your breasts - Headaches that just won’t quit - Pain in your muscles or joints (4) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ae539c6f-bc58-4a03-8168-e81434f7c994/pexels-kadirakman-10604294.jpg Nutrition - Understanding Premenstrual Dysphoric Disorder (PMDD) - What are the causes? Now, here’s where it gets tricky: the exact causes of PMDD are still a bit of a mystery. Research suggests that it might relate to how our bodies react to hormonal changes throughout the menstrual cycle (2). There are some risk factors to keep in mind, too, like: - Smoking: If you smoke, studies show you might be more likely to experience severe PMS symptoms, including PMDD (5). - Trauma and Stress: Are there stressors in your life? A history of trauma or ongoing stress might put you at greater risk (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/de034f69-a270-48df-a28b-0a61dee9f2a6/han-chenxu-tu_mv6p2p5U-unsplash.jpg Nutrition - Understanding Premenstrual Dysphoric Disorder (PMDD) - Diagnosis and Treatment If you’re thinking, “I might have PMDD,” the best thing you can do is chat with your GP. The process usually involves keeping track of your symptoms over time, which can feel like you’re on a bit of a waiting game (5). When you first meet with your doctor, they might suggest some lifestyle changes, like lowering your stress levels, cutting down on alcohol, or quitting smoking. Counselling or therapy can also be a huge help in managing your mental health. When it comes to treatment, SSRIs (selective serotonin reuptake inhibitors) are often the go-to option. Research shows that taking these during the luteal phase can really help manage PMDD. Some women also find that oral contraceptives can ease symptoms by regulating or stopping their periods, but results can vary widely, so it’s essential to find out what works best for you (5). Talk to your GP and find out what works for you. PMDD is personal, and your treatment should be as well. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9949f2bb-7973-430b-826b-faadc12eab61/Picture1.jpg Nutrition - Understanding Premenstrual Dysphoric Disorder (PMDD) - International PMDD Awareness Month Did you know that every April is International PMDD Awareness Month? It’s a fantastic opportunity for us all to raise awareness and push for change. LimeLight is running an awesome campaign to make PMDD more visible and less stigmatized. They’re encouraging everyone to paint their ring fingernails lime green or wear a LimeLight pin—simple gestures that can start meaningful conversations. So, how can you get involved? Buy your LimeLight nail varnish or pin from Evelyn- all profits go to The PMDD Project. Paint your ring fingernail lime green, or wear the LimeLight pin Share a photo on social media using #PMDDLimeLight Tag @WeAreEvelyn This campaign is spearheaded by Kristina Goodsell, known from Married at First Sight UK, who’s a passionate advocate for PMDD and has experienced it herself. She says, “As someone who has personally battled PMDD, I know how isolating and misunderstood it can be. That’s why I’m honored to lead the LimeLight campaign—let’s bring visibility, support, and real change to those affected. Together, we can make PMDD unignorable.” Join the movement, spread the word, and let’s work together to support those dealing with PMDD! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f13419f1-7d1a-4c8b-bb1e-15c8db7c5553/olivia-connell-Q7MRGbivEX8-unsplash.jpg Nutrition - Understanding Premenstrual Dysphoric Disorder (PMDD) - Resources Talk to your GP/Psychologist Talking Therapy Mind: Helpline 0300 102 1234 Samaritans: Helpline: 116 123 Email: jo@samaritans.org Text Shout to 85258, a free confidential service available 24/7 Papyrus UK have a 24/7 Hopeline, text 88247 or call 0800 068 4141 @thepmddproject on Instagram @WeAreEvelyn https://nutrition-rocks.co.uk/nutrition-blog/2024/3/2/addressing-weight-stigma-on-world-obesity-day-a-call-for-compassion-and-understanding monthly 0.5 2024-03-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a78f2ad5-f95e-468c-99fd-11df0aaa6a36/the+cycle+of+weight+stigma.jpg Nutrition - ADDRESSING WEIGHT STIGMA ON WORLD OBESITY DAY: A call for Compassion and Understanding - What is weight stigma? While the conversation often focuses on the physical health implications of obesity, it is crucial to shine a light on the often-overlooked aspect of weight stigma. Weight stigma, characterised by negative attitudes and discrimination based on body weight, not only complicates the struggles of those living with excess weight but also perpetuates societal misconceptions and increases barriers to effective treatment (2). Weight stigma shows up in many forms, from subtle social cues to outright discrimination in healthcare settings, workplaces, media representations, and interpersonal relationships. It stems from deep-rooted societal beliefs that equate thinness with health, success, and moral virtue, while stigmatising larger bodies as lazy, undisciplined, or morally deficient. Such stereotypes not only oversimplify the complex factors contributing to obesity but also overlook the profound impact of genetic, environmental, and socio-economic factors (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b7332c7f-3682-40fd-acdb-5cf7c4dc21e4/WhatsApp+Image+2024-03-01+at+14.53.10.jpeg Nutrition - ADDRESSING WEIGHT STIGMA ON WORLD OBESITY DAY: A call for Compassion and Understanding - Let’s talk about obesity and challenge damaging misconceptions that halt progress… Individuals who experience weight-based discrimination are more likely to develop low self-esteem, depression, anxiety, and disordered eating behaviours. Another significant consequence of weight stigma is that individuals may hesitate to seek healthcare due to fear of judgement or receive poorer care from biased providers (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/605e9404-eecd-4952-85b1-0d03c99c3031/WhatsApp+Image+2024-03-01+at+03.33.09.jpg Nutrition - ADDRESSING WEIGHT STIGMA ON WORLD OBESITY DAY: A call for Compassion and Understanding - Weight stigma in healthcare In healthcare, weight stigma can show up in many ways, which can result in less effective care and negative outcomes for patients who are living with overweight. Studies suggest that healthcare providers might have hidden biases against people living with overweight or obesity, which can affect how they’re treated and the quality of care they receive. Patients living with obesity frequently report feeling judged, dismissed, or even shamed during medical consultations, discouraging them from seeking essential preventive care or necessary treatment. Weight-based assumptions can overshadow underlying health concerns, leading to misdiagnoses or inadequate management of conditions. Addressing weight stigma within healthcare requires systemic change, including delivering education to recognise and challenge biases, implementing non-judgmental language and practices, and fostering environments that prioritise patient-centred care regardless of body size. By embracing empathy, we open doors to a more inclusive and understanding community. It's about acknowledging that each person is on a unique path, facing their own challenges and triumphs. Empathy goes hand in hand with creating an atmosphere where individuals feel supported, valued, and encouraged in their pursuit of a healthier lifestyle (4). It's about rewriting the narrative and making sure everyone feels valued on their unique health journey! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/402677e8-aa9d-4d3a-8097-8faa1c9666b0/the+cycle+of+weight+stigma+copy.jpg Nutrition - ADDRESSING WEIGHT STIGMA ON WORLD OBESITY DAY: A call for Compassion and Understanding - Challenge the Misconceptions World Obesity Day is a great opportunity to challenge misconceptions surrounding obesity and promote empathy and understanding. It’s essential to acknowledge that health is not solely determined by body weight and that individuals living with obesity deserve dignity, respect and access to healthcare without fear of discrimination (3). Addressing weight stigma imposes tackling systemic inequalities, celebrating body diversity, and fostering environments that prioritise health over appearance (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ec920e4a-2da9-4aa7-bc7f-d8f2d2e4a712/WhatsApp+Image+2024-03-01+at+19.03.24.jpeg Nutrition - ADDRESSING WEIGHT STIGMA ON WORLD OBESITY DAY: A call for Compassion and Understanding - How do we combat weight stigma? ·Shifting the attention away from weight and onto health, by increasing healthy lifestyle habits such as regular physical activity. ·Greater education on obesity - the generalised view that obesity relates solely to nutrition and exercise contributes to weight stigma. Obesity is a multifactorial disease and aspects such as genetics, environment, and behaviour, must be taken into consideration. ·Try using People-First Language; instead of describing people as obese, refer to them as “having obesity” or “living with obesity”. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2d75b3e6-f3d6-4cd5-bc51-1719e5b7549f/WOD2023_Teaser_1_V2_600_600_s_c1.png Nutrition - ADDRESSING WEIGHT STIGMA ON WORLD OBESITY DAY: A call for Compassion and Understanding - World Obesity Day 2024 According to the most recent data from the World Health Organization (WHO), obesity rates continue to escalate globally. In 2035, it is estimated that over 1.9 billion people around the world will be living with obesity. Moreover, obesity rates among children and adolescents have also risen dramatically. These numbers only underscore the urgent need for concerted efforts to address the obesity epidemic through preventive measures, education, and policy interventions (1). In our journey towards a more inclusive and healthier society, let’s remember that our words and actions matter. It’s not solely about what we say but also about the impact we have on others. Tackling weight stigma is a fundamental change in perspective that can lead to a greater positive outcomes and quality of life for people living with obesity. This World Obesity Day, let's share knowledge, advocate together, and see obesity from a different perspective (2). https://nutrition-rocks.co.uk/nutrition-blog/2024/2/25/understanding-arfid-raising-awareness-and-breaking-the-fear-of-the-unknown monthly 0.5 2024-02-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4b5d57cb-a187-42e0-b47c-daa809d745d5/pexels-vanessa-loring-5971869.jpg Nutrition - UNDERSTANDING ARFID: Raising Awareness and Breaking the fear of the Unknown - What is ARFID? ARFID is more than just picky eating; it’s a complex mental health condition characterized by extreme anxiety or fear surrounding certain foods, textures, smells or colours. One of the biggest challenges in addressing ARFID is the lack of awareness and understanding surrounding the disorder. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1cbb5d5a-54d6-402e-9aaa-d64a77dcf07a/eiliv-sonas-aceron-uzdfBCKwKTk-unsplash.jpg Nutrition - UNDERSTANDING ARFID: Raising Awareness and Breaking the fear of the Unknown - Signs and symptoms While ARFID is often mistaken for picky eating, it goes beyond mere preferences and can have serious consequences for physical and mental health if left untreated. Individuals with ARFID may exhibit an intense aversion to certain foods, often limiting their diet to a narrow range of acceptable options. ARFID sufferers may consume very small amounts of food or avoid entire groups altogether, leading to nutritional deficiencies and weight loss. Some individuals with ARFID may avoid certain foods due to a fear of choking or vomiting, which can severely restrict their food choices. Mealtimes can be sources of significant stress and discomfort for individuals with ARFID , leading to avoidance behaviours or rituals around eating. Also, it can interfere with social activities, relationships and overall quality of life and individuals may struggle to participate in events involving food. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6cc370a2-0fbf-4213-8e6c-9e9e6869d017/hayley-maxwell-p_uTaHtKKs8-unsplash.jpg Nutrition - UNDERSTANDING ARFID: Raising Awareness and Breaking the fear of the Unknown - Possible signs of ARFID include: · Difficulties recognising hunger · Consuming much less food than required · Feelings of fullness after very small amounts of food · Spending a long time eating/find eating a ‘chore’ · Missing meals · Sensitivity to aspects of some foods, such as texture, smell or temperature · Always having the same meals and lack variety · Experiencing anxiety around mealtimes · Unintentional weight loss, or in children not gaining weight as expected · Developing nutritional deficiencies due to lack of variety in the diet (1) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3ce48258-8294-4008-8e96-d198e5faab7b/emily-underworld-Ko3EMBFggok-unsplash.jpg Nutrition - UNDERSTANDING ARFID: Raising Awareness and Breaking the fear of the Unknown - Breaking the stigma Seeking professional help is crucial for individuals suspected of having ARFID. An extended assessment by a healthcare provider (usually a psychiatrist or psychologist specialising in eating disorders, can lead to accurate diagnosis and the development of an appropriate treatment plan. Working with a registered dietitian experienced in eating disorders can help individuals with ARFID establish balanced and varied eating habits while addressing any nutritional deficiencies. If you’re worried that someone may have ARFID, it is important to talk with them and encourage them to seek help and support (1). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f6f38a23-3123-4596-bcd2-758525a332fd/pexels-solodsha-7664082.jpg Nutrition - UNDERSTANDING ARFID: Raising Awareness and Breaking the fear of the Unknown - How can we raise awareness? Raising awareness about ARFID is crucial. It validates the lived experience individuals and increases the awareness leading to earlier detection and intervention, potentially preventing the disorder from escalating into more severe health complications. By providing accurate information about the disorder, breaking the myths and misconceptions through campaigns, education and early access to specialized treatment and support services are the tools to tailor the best supportive and safe environment for ARFID sufferers. ARFID is a serious eating disorder that requires specialised treatment and support. By recognizing the signs and symptoms of ARFID and seeking professional help when needed, individuals can take steps towards recovery and regain a healthy relationship with food. Let’s initiate dialogue, amplify the voices of those with lived experiences and work collectively towards a future where everyone feels empowered to seek the assistance and support they require. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/eb1f1243-701e-4c91-9f09-9332d20166f0/Mental+Health+Resources+%26+Support+2023.png Nutrition - UNDERSTANDING ARFID: Raising Awareness and Breaking the fear of the Unknown - Resources 1. England Helpline: 0808 801 0677 | help@beateatingdisorders.org.uk 2. Scotland Helpline: 0808 801 0432 | Scotlandhelp@beateatingdisorders.org.uk 3. Wales Helpline: 0808 801 0433 | Waleshelp@beateatingdisorders.org.uk 4. Northern Ireland Helpline: 0808 801 0434 | NIhelp@beateatingdisorders.org.uk You can also join one of our online support groups, which are anonymous and give you the opportunity to speak to people going through similar experiences to you: - The Nest: A confidential, inclusive and welcoming space for anyone wanting to share their eating disorder experiences, open daily. - Hummingbird: A confidential, inclusive and welcoming space for anyone with an ARFID diagnosis and/or experiencing ARFID symptoms https://nutrition-rocks.co.uk/nutrition-blog/2022/6/16/diabetes-awareness-week monthly 0.5 2022-11-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a5af7346-e78c-412f-a405-698653c9ca3b/pexels-nataliya-vaitkevich-6941012.jpg Nutrition - Diabetes Awareness Week - What is diabetes? Diabetes is a chronic condition as a result of too much glucose in the blood also known as diabetes mellitus. There are different types of diabetes that can affect people of different ages and one of them is type 1 diabetes where the body does not form any insulin, it often occurs in children/teenagers before the age of 40. Type 2 diabetes occurs when the body does not produce enough insulin (insulin resistance) and it tends to be more common than type 1 diabetes (1). Pre diabetes occurs when blood glucose levels are too high but do not meet the criteria for diabetes and one is therefore considered at risk of diabetes and cardiovascular disease. Pre diabetes is a risk factor. The clinical diagnostic tests for diabetes/prediabetes include the measurement of glycated haemoglobin (HbA1c), fasting plasma glucose (FPG) or the 2-hour glucose concentration after a 75-g oral glucose tolerance test (OGTT) (2). Gestational diabetes occurs during pregnancy and results in increased blood sugar levels and tends to diminish after birth, if it is detected early risks can be managed and reduced (3). Insulin is the hormone made in the pancreas responsible for controlling blood sugar (glucose) levels. Those with diabetes require treatment to control their blood sugar levels. In type 1 diabetes treatment involves insulin injection and diet modification. In Type 2 diabetes treatment includes diet, weight control and exercise and tablets will be considered if blood sugar levels remain high. Type 2 diabetes is also becoming apparent in younger adults and in children (4). Some of the symptoms of diabetes include feeling very thirsty, extreme tiredness, weight loss, blurred vision and peeing more than usual especially at night. It is advised to see your GP if you experience any of these symptoms (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a9fcc723-0950-4cb1-b7b9-aeb5f04d8937/pexels-nataliya-vaitkevich-6940850.jpg Nutrition - Diabetes Awareness Week - Statistics Diabetes is a major cause of blindness, heart attacks, stroke, kidney failure and lower limb amputation and if not treated can be life threatening. More than 95% of people have type 2 diabetes and in 2019 an estimated of 1.5 million deaths were directly cause by diabetes and it was the 9th leading cause of death (6). On a positive note, consuming a healthy balanced diet, regular exercise, avoiding smoking and maintaining a healthy body weight are ways to prevent or reduce the onset of type 2 diabetes along with medication, regular screening and treatment. According to Diabetes UK more than 4.9 million people in the UK have diabetes, 13.6 million people are now at risk of type 2 diabetes and modifying lifestyle with sustainable interventions is an effective way to reduce type 2 diabetes by 50%. Diabetes also costs the NHS billions with spendings of at least 10 billion a year by the NHS on treating diabetes alone (7). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e08d5b66-1cc1-4575-95da-425ee70fb4fe/pexels-artem-podrez-6823764.jpg Nutrition - Diabetes Awareness Week - What are the risk factors? People suffering with diabetes are at a larger risk of chronic health conditions some of which include depression, blindness and cardiovascular disease. Being overweight or obese is a changeable risk factor for type 2 diabetes and at present 90% of adults with type 2 diabetes are obese, deprivation and those from black, Asian and minority ethnic groups tend to be at risk of type 2 diabetes in comparison to white European populations (8). According to Public Health England Obesity is fuelling a rise in type 2 diabetes, along with deprivation, family history of type 2 diabetes, age and certain ethnicities impacting quality of life and social contact (9). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/df6cb315-eadb-4758-846d-ca56807d3d2b/Untitled+design-9.png Nutrition - Diabetes Awareness Week - Diet & Nutrition There is no specific diet for diabetes but the main factor is to consider having a varied balanced diet incorporating a variety of foods from the main food groups including fruit and vegetables, starchy foods, protein foods, dairy and alternatives and oils and spreads (10). A report from the Scientific Advisory Committee on Nutrition (SACN) shows that a diet in lower carbohydrates can be a good option in treating type 2 diabetes and obesity for a short-term period of up to 6 months. However, health professionals should support any evidence-based dietary approach that helps achieve long-term weight loss, and this can include a lower carbohydrate diet. It is essential that people get the support of their healthcare team, so that any impact on diabetes management or medications can be closely assessed (11). With type 1 diabetes carb counting is essential to maintain blood glucose levels in accordance with insulin management. Overall, when it comes to diabetes it is important to make healthier food choices and focus on lifestyle changes (12). Opting for complex carbohydrates high in fibre, reduce salt and processed red meat, opt for a variety of fruit and vegetables, include unsaturated fats such as olive oil, oily fish and avocados, cut down on added sugar and saturated fats, healthier snacks and portion size control, reduce alcohol consumption and keep physically active are some ways to help manage glucose control and improve overall health12). Certain dietary patterns linked with reduced risk of type 2 diabetes include the Mediterranean diet, DASH diet, vegetarian and vegan diets, the Nordic healthy diet and moderate carbohydrate restriction (13). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8a47406e-72fd-40cc-be56-e90ff418718e/pexels-nataliya-vaitkevich-6942077.jpg Nutrition - Diabetes Awareness Week - Prevention & Treatment Structured diabetes education programmes are recommended to be clinically effective for those with type 1 and type 2 diabetes and nutrition management is suggested as part of an inclusive package including clinical care and education for those with diabetes and those at risk of type 2 diabetes. Nutritional advice by a registered dietitian, structured education and a person-centred approach are recommended (14). Whilst type 1 diabetes cannot be prevented, typed 2 diabetes can be through lifestyle changes. The NHS diabetes prevention programme is an evidence-based programme for those at risk of type 2 diabetes delivered in a group setting and can be done virtually (15). Type 1 diabetes includes insulin via injection or pump and with type 2 diabetes you may require insulin or tablets such as metformin however lifestyle changes are recommended for type 2 diabetes (16) There are several courses for those with diabetes these include DESMOND, X-PERT and DAFNE and can be done face to face or online, always speak to your GP regarding any issues you are facing with diabetes and ask about free diabetes education (17). https://nutrition-rocks.co.uk/nutrition-blog/2022/4/27/stress-awareness-month monthly 0.5 2022-04-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/78438ed7-e7fc-4adb-bdd0-9ef16786efa1/7.png Nutrition - Stress Awareness Month - What is Stress? Stress is a physical response that your body undergoes when it is under attack, which is also commonly known as flight or fight mode. We release a range of hormones and chemicals such as adrenaline and cortisol for our bodies to undergo physical actions. As the hormones release, we may get a surge of energy, a racing heart, and heavy breathing; this allows us to focus, enabling us to respond to situations quickly. However, stress becomes a challenge when your body is in fight or flight mode frequently and unnecessarily. When we become tired, we can't think straight, potentially affecting our personal and professional lives. Thus, long term stress can have an impact on our health. Increased cortisol levels can also result in increased sugar and blood pressure levels (1). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0ea032fd-d498-457d-81c5-1a0ed168157a/pexels-d%C3%86%C2%B0%C3%86%C2%A1ng-nhA%CC%83%C2%A2n-1510149.jpg Nutrition - Stress Awareness Month - Symptoms & Prevalence of Stress Symptoms of stress can include physical, mental and behavioural changes such as: - Headaches - Muscle pain - Chest pain - Difficulty concentrating - Constant worry - Forgetfulness - Feeling overwhelmed - Being irritable - Eating too much or too little - Avoiding certain people and places - Drinking or smoking more - Erratic sleeping patterns (2). Censuswide conducted a survey in the UK and found on average, a typical adult feels stressed approximately 8.27 days a month. That’s more than twice a week. Nearly half (49%) of adults admit to feeling stressed five or more days each month. 18–24-year-olds feel stressed for more days a month than any other age group, and 45-54-year-olds experience the most stress on a daily basis. Some of the biggest stressors found were lack of sleep, finances, work and workload demands (3). Stress plays a role in our mental health e.g., anxiety/depression, it can also lead to health problems such as heart disease, immune system issues, sleep deprivation and digestive issues (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/648a80cd-3725-4630-b8fd-b49e32351c72/6.png Nutrition - Stress Awareness Month - How does Nutrition Impact Stress? When we don’t consume enough nutrient rich foods, we can become deficient in some vitamins and minerals such as iron or vitamin D. This in turn can affect our mood and how our brain functions. Carbohydrates, one of the main macronutrients, break down into glucose providing us with energy and focus. These foods include fruits and vegetables, cereals, bread, rice and potatoes. Opting for complex carbohydrates such as wholegrains, vegetables and fruits, legumes and lower fat dairy foods can contain fibre and other nutrients such as calcium and B vitamins. Some vitamins and minerals that can affect our mood include iron, B12, B1, B3, folate and selenium (5). Our gut microbiome interacts with our brain (gut brain axis) through neural, hormonal signalling and inflammatory pathways. The role of the gut microbiome can modulate processes that regulate our brain and emotions. Consuming a diet that is low in fibre and high in saturated fat can have a negative impact on our cognitive health and gut. Consuming a diet high in fibre, fruits and vegetables, wholegrains, small amounts of dairy and unsaturated fats can improve our gut flora and reduce inflammation (6). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/776c930b-d7b0-4e12-9118-dce872ed9223/pexels-energepiccom-313690.jpg Nutrition - Stress Awareness Month - Support There are many actions we can take to improve the way we cope with stress: - You can get free psychological therapies on the NHS and always see your GP if you are struggling to cope with stress. - Exercise is vital for our optimum wellbeing whether it's yoga, or doing your favourite form of movement, replacing negative thoughts with positive thoughts, taking a break from social media, practising gratitude and practising optimism and resilience can all play a role in alleviating stress (7). - Take a look at the stress management society which is a non-profit organisation helping you to reduce stress - https://www.stress.org.uk/about-us/y - Take a look at MIND, a charity that provides support and advice to help those experiencing mental health challenges - https://www.mind.org.uk/about-us/what-we-do/ https://nutrition-rocks.co.uk/nutrition-blog/2022/4/27/food-waste-amp-sustainability monthly 0.5 2022-04-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d245f4ba-f52f-45d9-ac0f-f579e053e62d/3.png Nutrition - Food Waste &amp; Sustainability - What is Food Waste? Food waste is defined as any products that are discarded instead of consumed. It is split into 4 categories: 1. By product food waste- Solid and liquid food products made through manufacturing or production processes such as peels and trimmings. 2. Expired products- Products that have passed their sell by date in supermarkets. 3. Leftovers- Any food made at home or in restaurants during preparation and cooking. 4. Bakery and packaged food waste- Unsold food items that can get spoilt easily. The most popular food waste items include bread, cheese, milk, potatoes, and apples (1). Resources are needed in food production including land, energy, and water. If we consider farming, production, distribution, and delivery along with waste our present food system has a huge impact on our planet. Food production contributes to greenhouse gas emissions, is a leading cause of deforestation, soil, and water pollution, it accounts for human water use and the marine ecosystem is ruined with overfishing. As a result, food waste is a major issue worldwide, our eating habits also have an impact on the environment and could be ruining the future security of the planet (2). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7382515a-52b8-4ca0-bf08-83243cad78f3/pexels-stijn-dijkstra-2583836.jpg Nutrition - Food Waste &amp; Sustainability - What do the statistics show? We know wasting food feeds climate change, 70% of all food wasted comes from our homes, we throw away 4.5 million tonnes of food every year (equivalent of 38 million filled wheelie bins). Around 14 billion pounds worth of food is thrown away in the UK costing the earth in many ways (3). Food poverty is a major problem in the UK with around 4 million children living in homes struggling to afford to buy healthy foods and 3 million tonnes of food waste is produced by the food industry yearly (4). A recent report by the charity Waste and Resources Action Programme (WRAP) showed that the UK produced 9.5 million tonnes of food waste in 2018, the majority coming from households. As part of the United Nations’ sustainable development goals, the food UK Government has succumbed to halving the UK’s capita food waste by 2030. Over time there has been a reduction in food waste and the UK adults’ attitude to and behaviours on food waste survey carried out by WRAP during Covid 19 2020, showed an overall decrease in reported levels of food waste and 79% of respondents managed their food waste better by using up leftovers, pre planning and checking use by dates (5). The crisis of food waste means it impacts on our environment as food is meant for human consumption and if food waste were a country, it would be the third highest emitter of greenhouse gases in the world and sadly, we are throwing perfectly good food. Over 10 million tonnes of food are binned in the UK each year (6). Food that is not going to be sold but is still edible is known as surplus food and it occurs everywhere in the supply chain. It is a legal requirement for UK companies to follow the waste hierarchy principles to deal with food waste which are reduce, feed people in need, feed livestock, compost & 100% renewable energy and disposal (7). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9bbb09f6-8692-4b99-aa42-8d114dc21845/2.png Nutrition - Food Waste &amp; Sustainability - Why is food wasted? Food loss occurs when food becomes spoilt or spilt prior to harvesting or when stored, transported, and delivered because of weather, insects, high temperatures or poor storage conditions. Food waste can occur for many reasons such as it’s been left to go off, it’s not been eaten for some time, when shops stop ordering unpopular food products, or switch suppliers leaving stocks to go spoilt. Also, when households buy more food than required. The food system plays a crucial role in climate change and as a nation we should play a part in not wasting food (8). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/b2cea9df-c84a-4b1c-a973-1e4e586d3f8c/pexels-antoni-shkraba-4397036.jpg Nutrition - Food Waste &amp; Sustainability - Food Sustainability Reducing food waste can create a positive impact for nutrition and environmental sustainability. Food security also plays a role as different foods vary in their nutritional content and environmental footprint. An assessment on house food waste in the UK showed that annual food wasted by a person in the UK can provide a healthy diet (meeting recommended levels for 21 nutrients plus energy) to a single person for 42 days (9). Food is the most single powerful driver to optimise human health and environmental sustainability on earth however it is also threatening to our people and the planet. Many studies show that a diet rich in plant-based foods and less animal sources results in improved health and environmental outcomes. A planetary health plate should aim to consist with half the plate of fruit and vegetables, the other half should include wholegrains, plant protein sources, unsaturated plant oils and modest amount of animal sources of protein. Healthy diets have an optimum caloric intake including a diversity of plant-based foods, low amounts of animal foods, include unsaturated fats and limit amounts of highly processed foods, refined grains and added sugars (10). Ideally, we want to see a shift in dietary patterns as the current UK diet does not meet the correct proportion of foods to meet a sustainable diet. Based on the Eatwell Guide recommendations we should be aiming to increase plant-based proteins, starchy carbohydrates, whole fruit, and vegetables, reduce red meat, salt, saturated fat, and sugar consumption to achieve an environmentally sustainable diet. 30% of UK greenhouse gas emissions are partly due to meat and dairy consumption (11). Whilst no food or drink should be avoided, we should consume everything in moderation, perhaps consider their environmental impact and nutrition. For example, plant-based milks are growing in popularity, and it is important consumers are made aware to consume fortified versions. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/45144365-a752-4a09-aac1-861e0790afb3/annie-spratt-WxiblgUeQpM-unsplash.jpg Nutrition - Food Waste &amp; Sustainability - Tips to Reduce Waste Take your leftover meals to work or consume for next day meal, try not to cook more than needed, freeze your meals, use up left over food, use cooked ingredients into other meals, plan your meals ahead, make a shopping list, check what you have in your fridge, freezer and pantry, set your fridge to the right temperature, know your date labels such as best before end and use by, cook and freeze to portions or batch cook, store and cook food well so they keep fresh, foods can be frozen such as bread, meat and milk and try cooking one pot meals where you can use up any vegetables or leftovers (12). Meals such as omelettes, stews and casseroles, pies, soups, pasta bakes are a great way to use up what’s in your fridge, ripened fruit why not bake a cake such as banana bread. Think about making use of your food staples such as oats, tinned products, flour, pasta, potatoes, and rice. https://nutrition-rocks.co.uk/nutrition-blog/2022/4/13/ibs-awareness-month monthly 0.5 2022-04-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/09895156-6b69-42f4-b010-1e49932ba70c/pexels-sora-shimazaki-5938358.jpg Nutrition - IBS Awareness Month - What is IBS? Irritable Bowel Syndrome, commonly known as IBS, is a chronic, reoccurring and often lifelong disorder of the lower gastrointestinal tract (1). The cause of IBS is not yet understood but what we know is that there is miscommunication between the gut and brain resulting in motility issues, increased pain and a change in central nervous system processing. Other potential risk factors may include genetics, a change in gut microbiota or immune and mucosal function issues (2). IBS can cause more discomfort than harm, symptoms can range from mild to severe and whilst there is no cure, lifestyle changes and treatments can help to alleviate symptoms (3). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d74937a9-aac1-4534-84ea-04233251bbc7/pexels-jeremy-bishop-2397645.jpg Nutrition - IBS Awareness Month - Symptoms & Prevalence The most common symptoms of IBS may include: -Abdominal pain -Change in bowel habits -Bloating -Excessive wind -Urgency to go to the toilet and sensation of incomplete bowel movements Other symptoms include: -Headaches -Joint pain -Indigestion -Anxiety -Nausea and tiredness If you have long-term bowel problems with pain and bloating, go to your doctor as they may diagnose you with IBS or something else (4). IBS affects 1 in 20 people in the UK. Treatments vary from person-to-person depending on your symptoms and may include diet, medications and lifestyle factors (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e954d469-bc36-45c0-be4b-31b08784267a/pexels-daria-shevtsova-949069.jpg Nutrition - IBS Awareness Month - Diet & IBS Whilst there is no specific diet that can cure IBS, diet and nutrition should be assessed for those with IBS and general advice may include: -Eating meals slowly -Consuming 8 cups of fluids per day -Reducing alcohol, caffeine and fizzy drinks intake -Reducing fibre-rich foods and limiting fresh fruit to 3 portions per day (6). A staged approach may be useful with IBS; it may be as simple as lifestyle and diet changes. Keeping a food and symptom diary for a week is recommended before carrying out any dietary changes, along with making a note of IBS symptoms. Fibre can be confusing when it comes to IBS as it can sometimes improve or make symptoms worse. Reducing insoluble fibre may be beneficial with symptoms of diarrhoea. These foods include skin and pips of fruit and vegetables, wheat and bran, nuts and whole-grains. If increased fibre is required, include soluble fibre which may help to improve constipation. These foods include oats, barley, beans and pulses, fruit and vegetables. Increasing fibre can also cause gas and bloating, but introducing high fibre foods gradually can allow the gut to get used to extra fibre (7). There is growing evidence that the low fermentable oligo di and monosaccharides polyols (FODMAP) diet may help with symptoms of IBS. The British dietetic association suggests this as a first and second line of treatment. With a low FODMAP diet you are reducing short chain carbohydrates which are not greatly absorbed and some of these foods are fruit and vegetables, legumes and pulses, lactose, wheat, rye and honey. The low FODMAP diet has been a successful intervention by researchers at King's College London and under the supervision of a dietitian, a low FODMAP diet will be tailored to the individual (8,9). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/462a7fe1-e45d-49a7-af9b-00209e26cce8/pexels-ena-marinkovic-3599208.jpg Nutrition - IBS Awareness Month - Lifestyle Changes Hypnotherapy, relaxation and cognitive behaviour therapy have been shown to be useful for some people with IBS. Self-management can be a useful tool in terms of what symptoms are experienced and observing if there are any trigger foods (10). Stress can play a role on our digestive system and some research shows that yoga breathing and meditation can improve symptoms of IBS along with adequate physical activity and relaxation techniques to be suitable non-medical approaches for alleviating symptoms of IBS (11). First line of management should incorporate simple lifestyle and dietary changes, and suggestion of probiotics and the importance of movement and relaxation. If these are not successful, a dietitian referral would be considered (12). Over the counter medication can be purchased by speaking to your pharmacist if you experience diarrhoea, constipation, bloating or pain (13). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a30f7d68-769b-4989-8b66-e5fefa11ad27/pexels-vlada-karpovich-4050430.jpg Nutrition - IBS Awareness Month - Support & Resources See your GP who may refer you to a dietitian who can support dietary modifications. - The IBS network is a charity for those who suffer from IBS Support Groups | The IBS Network - Guts UK is a charity for digestive conditions Guts UK - committed to fighting all digestive diseases (gutscharity.org.uk) - Follow these Specialised Gut Health Dietitians: @sophiedietitian @the.ibsdietitian @themissiondietitian @caffdietitian https://nutrition-rocks.co.uk/nutrition-blog/2022/4/1/the-benefits-of-olive-oil monthly 0.5 2022-04-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/43e3b7e4-c3f6-43a9-9522-c84b0b7dcdf1/pexels-pixabay-33783.jpg Nutrition - The Benefits of Olive Oil - What is olive oil? Olive oil is produced by pressing fresh olives, the fruit of the olive tree, and extracting the oil. The International Olive Council (IOC) defines olive oil as ‘oils obtained from the fruit of the olive tree solely by mechanical or other physical means under conditions, particularly thermal conditions, that do not lead to alterations in the oil, and which have not undergone any treatment other than washing, decantation, centrifugation and filtration’ (1). There is a lot of controversy surrounding the health benefits of dietary fat, however as olive oil is high in monounsaturated fats it is known for its numerous health benefits. 73% of olive oil is made up of monounsaturated fats, with only 14% being saturated fats and 11% being polyunsaturated (2). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/40f662b1-33ab-431e-9655-1b1bbdd21251/Screen+Shot+2022-04-01+at+2.29.37+PM.png Nutrition - The Benefits of Olive Oil - What are the benefits of olive oil? The health benefits of olive oil greatly depend on the grade of oil with extra virgin olive oils and virgin olive oils having more nutritional benefits. Olive oil is extremely high in antioxidants which are known to reduce the risk of chronic disease. Antioxidants are also known to reduce the risk of inflammation and protect blood cholesterol from oxidation. In addition to this olive oil contains beneficial fatty acids, as well as vitamins E and K (6). Olive oil is also known for its powerful anti-inflammatory properties (14). Extra-virgin olive oil is particularly good at reducing inflammation which could contribute to reducing the risk of cancer, heart disease, metabolic syndrome, and type 2 diabetes. The main fatty acid in olive oil is oleic acid which contributes to its anti-inflammatory properties (6). Olive oil can have beneficial effects in reducing and preventing certain diseases. Research has found that olive oil is associated with a reduced risk of heart disease and stroke, whereas other monounsaturated fats are not (7). Another study found that consuming olive oil reduces the risk of having a stroke, when compared to not consuming it (8). Olive oil is also known to have many beneficial properties when it comes to heart health. Due to the polyphenolic compounds of virgin olive oils, they have been known to have anti-inflammatory and antioxidative effects in cardiovascular disease (9 (15). Consuming olive oil reduces the likelihood of LDL ‘bad’ cholesterol from being oxidised and hence significantly contributes to reducing the risk of heart disease (10). High blood pressure is one of the main risk factors for heart disease. Olive oil has been known to reduce both systolic and diastolic blood pressure (11). Additionally, olive oil can have beneficial effects on brain health. One study found that when comparing a Mediterranean diet rich in olive oil to a low-fat diet, the Mediterranean diet improved brain function (12). Furthermore, higher consumptions of olive oil, when compared to lower consumptions have been seen to lower the risk of developing any type of cancer (14), as well as particularly lowering the likelihood of developing breast cancer (13). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ee1c63df-1356-4227-9de3-2a901a8dcef6/pexels-christina-polupanova-10281067.jpg Nutrition - The Benefits of Olive Oil - What is the difference between the different grades of olive oil? Not all olive oil is created equally. There are two main grades of olive oil: refined, and unrefined and within these there are different types (3). High phenolic extra virgin olive oil is the highest quality of unrefined olive oil. The freshly pressed juice is unrefined and is made from unripe green olives picked early in the season. It is a vibrant emerald, green colour and must pass the sensory and chemical tests for extra virgin oils plus a chemical analysis of polyphenol levels. For olive oil to be classed as high polyphenol it must contain polyphenol levels above 250 mg/kg. However, a daily intake of 20g of polyphenols is known to have beneficial effects for the consumer such as contributing to the protection of blood lipids from oxidative stress. This type of olive oil has a fresh grass, fruity, green olive, and spicy/peppery taste (3). Extra virgin olive oil is a freshly pressed olive juice with the olive water removed. It must be 100% extra virgin olive oil with low acidity, no refining, no chemicals, and no heat treatment (3). This type of olive oil is also high in antioxidant polyphenols, which has been seen to slow down the development of cardiovascular and neurodegenerative diseases as well as cancer (4). Extra virgin olive has a balanced aroma, and the taste can range from mild to bitter, and from fruity to peppery (3). Virgin olive oil is relatively like extra virgin olive oil but may have slightly organoleptic defects and is mainly used to add flavour and aroma to regular olive oil (3). It is slightly lower in antioxidants and vitamins as some of these are lost during processing (5). There are also several refined varieties of olive oil. Refined olive pomace oil is made from the by-products of extra virgin olive oil production. The remaining pulp ‘pomace’ from the stones and flesh contains a small amount of oil which is extracted with the use of chemical solvents and then refined using extremely high heat, in the same way as sunflower, canola and other vegetable oils are refined. This process results in a more acidic oil which is lacking in taste, aroma and devoid of any polyphenols. This depletes the oil of the health benefits of polyphenols (3). Refined olive oil is olive oil that doesn't meet extra virgin chemical or sensory standards and is then refined and cleaned. No solvents are used but it has been refined using high heat, high pressure, filtration, and chemicals to get rid of undesirable defects. This means that it lacks taste, aroma and polyphenols which lowers the nutritional value of the olive oil (3). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/188dccdb-7918-4bba-961c-530a0d68a665/Screen+Shot+2022-04-01+at+3.03.21+PM.png Nutrition - The Benefits of Olive Oil - Our advice - Small changes can make a difference! Try to use olive oil when cooking due to the high monounsaturated fat content rather than other saturated fats such as butter or polyunsaturated fats such as sunflower oil. - If possible, try to use extra virgin olive oil as this contains the most nutrients and is known to have the most health benefits. - Try olive oil in a variety of different ways such as for cooking, drizzling over salads or dipping for bread. - For some delicious olive oil check out The Governor’s Extra Virgin Olive Oil (https://thegovernorevoo.co.uk)! https://nutrition-rocks.co.uk/nutrition-blog/2022/3/18/womens-breast-health monthly 0.5 2022-03-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/068e9742-483d-4831-8402-75781bf29ded/pexels-marina-leonova-7486108.jpg Nutrition - Women’s Breast Health - Breast Health and its Importance Breast health starts with knowing what's normal for your breasts (breast awareness). To maintain breast health, you can regularly give yourself breast exams. With time and persistence, you'll learn how your breasts differ in sensitivity and texture during different times of your menstrual cycle. For many women, breast health involves being concerned about breast lumps, pain or nipple discharge. It’s vital to know what's normal — and when to book an appointment with your doctor to address concerns with your breast health (1). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/d4b9b58c-1049-456a-884a-efb3fb841840/pexels-miriam-espacio-1881621.jpg Nutrition - Women’s Breast Health - Breast Cancer in the UK Breast cancer occurs when breast cells divide uncontrollably. It’s not solely one disease; there are several subtypes of breast cancer, each with differing slightly in their characteristics. The majority of breast cancers (80%) develop in the milk ducts and 10-15% develop in the breast lobules. If left untreated, breast cancer cells may spread and form secondary breast cancer tumours (made up of breast cells) in other body parts (2). In the UK, breast cancer is the most common cancer in women with one woman diagnosed every 10 minutes. Around 55,000 women are annually diagnosed with breast cancer in the UK. A further 7,000 people are diagnosed with DCIS (ductal carcinoma in situ), an early form of breast cancer, in the UK yearly. One in seven women will develop breast cancer at some stage of their life (3). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0e593b60-34cc-47af-9903-1d09541d665d/pexels-stijn-dijkstra-2499777.jpg Nutrition - Women’s Breast Health - Breast Cancer Risk Factors There are no exact causes of breast cancer that have been determined. But there are multiple factors that may increase breast cancer risk including: -Age - risk increases with age -A previous breast cancer diagnosis -Breast cancer cases in the family -A previously benign non-cancerous breast lump -Being overweight or obese -Alcohol consumption (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/56d5da67-4a3c-4f80-9c2d-ee9df4d0fdbb/pexels-karolina-grabowska-4210881.jpg Nutrition - Women’s Breast Health - Breast Cancer Symptoms Of the many symptoms associated with breast cancer, often the first noticeable symptom is a lump or area of thickened breast tissue. However, most breast lumps are non-cancerous but getting them checked by a doctor is vital. Other symptoms that should prompt you to see your GP include: -Change in size or shape of one or both breasts -A lump in one of your armpits -Rash on or around your nipple -Dimpling on the skin of your breasts -Nipple discharge which may have blood in it (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/afe08d45-a2b0-430e-8506-515f0084bb71/pexels-antoni-shkraba-6823323.jpg Nutrition - Women’s Breast Health - Breast Cancer & Nutrition Nutrition is a major factor that may affect breast cancer development and survival rates. Some studies have found trans fatty acids and dietary cholesterol obtained from sources such as fried food and processed meat, increase breast cancer risk. Adding to this point, decreasing total fat consumption is advised as fat has the highest caloric content of all nutrients possibly leading to excess weight, which is a risk factor for breast cancer particularly in postmenopausal women (5). Recent research has found that there is no link between dairy in diets and risk of cancer or cancer growth due to hormones. In fact, dairy is suggested to have a protective role in breast cancer development when increasing its consumption along with green leafy vegetables, fortified foods, legumes, nuts, and seeds intake. Regarding soy products, there has been no found evidence on its link to breast cancer incidences; it is recommended to try and choose less processed and more natural soy products such as edamame and tofu for overall health. Additionally, sugars found in complex carbohydrates such as peas, beans, whole grains, fruits and vegetables are high in fibre, vitamins and minerals and may aid in lowering cancer risk. It is recommended to decrease large amounts of sugar in the diet, especially ‘free sugars’ or ‘simple’ sugars, such as fizzy drinks as they may increase breast cancer mortality risk. Also, some vitamins and minerals could affect how well cancer drugs work; high dose antioxidants may aid cell damage prevention but may stop chemotherapy from working as efficiently. Always confide in your doctor before taking supplements (5,6). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/82978f43-ef96-4502-b55c-52f3b3f7b616/pexels-lumn-399160.jpg Nutrition - Women’s Breast Health - Our Advice & Resources Try to give yourself monthly breast exams by feeling for any changes and noticing differences in appearance. Consult your GP if you have any concerns with regards to your breast health, and especially if you develop any of the symptoms listed in this article. BreastCancerUK provides multiple links and resources for breast health and cancer concerns and support. https://nutrition-rocks.co.uk/nutrition-blog/2022/3/15/periods-and-pms monthly 0.5 2024-11-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/15fb99e5-2a29-42f3-a884-da9e0b447f3b/pexels-sora-shimazaki-5938402.jpg Nutrition - Periods &amp; PMS - What are Periods? The menstrual cycle, commonly referred to as a ‘period,’ begins once the female body has matured enough to carry a child. Mostly starting between the ages of 11 and 14, the lining of the womb sheds during a woman’s menstrual cycle, which causes vaginal bleeding known as a ‘period.’ It is caused by a fall in hormone production, particularly progesterone, which leads to an inflammatory reaction in the lining of the womb that creates bleeding. The bleeding and regrowth of the lining of the uterus, also known as endometrium, is known as the menstrual cycle (1). For most women, periods occur every 28 days, but it is common for women to have late or early periods at times (2). According to a survey done in the UK, 1 in 8 women weren’t aware of periods until they began experiencing them. 1 in 10 girls aged 14-21 in the UK can’t afford menstrual products and 42% are using makeshift sanitary ware e.g., paper/socks. Periods are part of a female’s life, and the management of period pain is a concern as well as irregular periods. 80% of adolescent girls have experienced symptoms such as heavy or irregular bleeding patterns, and 27% are embarrassed to discuss the topic with a health professional (3). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/894cd252-356f-4353-84b2-25048ee089ca/pexels-vlada-karpovich-5357333.jpg Nutrition - Periods &amp; PMS - What is PMS? PMS (Pre-menstrual syndrome) is a debilitating condition experienced by menstruating women which is defined by distressing physical, behavioural, and psychological symptoms that often recur during the luteal phase of the menstrual cycle (from ovulation to the onset of a period) and tend to fade away by the end of the period. Symptoms of PMS may include mood swings, tiredness, breast tenderness, weight gain, bloating, increased hunger, sleep disorder, food cravings, fatigue, depression, and headaches. With PMS there is no specific blood test to confirm it, however diagnosis is dependant on the timing of the symptoms in the menstrual cycle and keeping a menstrual chart can be the best way to determine this (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/c2a68d98-2460-4d49-a485-caec6e36407f/pexels-karolina-grabowska-6757603.jpg Nutrition - Periods &amp; PMS - Nutrition & Periods With regards to specific nutrients, iron is one of the most important minerals found in red blood cells, which is lost during periods. Good iron sources may include fish and poultry which are readily absorbed. Plant based sources include pulses, legumes, dark green leafy vegetables, nuts, and seeds. Some foods are fortified with iron, such as most bread sold in the UK (5). During PMS, increased hunger levels can occur, and opting for complex carbohydrates containing fibre, and protein rich foods can help maintain blood sugar and hunger levels. Staying hydrated may reduce the pain and length of periods (6). Try incorporating a diverse range of foods from the 5 main food groups into your diet, and limit the amount of saturated fat, sugar, and salt. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/2e12143b-4b64-45b7-a0ea-4f3888bfe4fd/pexels-james-wheeler-1522285.jpg Nutrition - Periods &amp; PMS - Finding Support - See your GP to help manage your periods. - Self-help measures can include gentle exercise such as walking, using a hot water bottle which may reduce discomfort, a bath, massage, yoga, and relaxation techniques such as meditation to reduce stress levels, and dietary supplements (7,8). You can get irregular, absent, or heavy periods so it is essential to keep track of your monthly cycles. - Some period tracking applications are Clu and Flo (9). - Periodpoverty.uk provides sanitary pads to women and girls who can’t afford them. https://nutrition-rocks.co.uk/nutrition-blog/2022/3/8/womens-mental-health monthly 0.5 2022-03-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/abff050a-d781-4b3f-8a07-68e6e6806f92/pexels-monstera-6621224.jpg Nutrition - Women’s Mental Health - What is mental health? Did you know that 1 in 4 adults experience a mental health condition in any given year. "Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity" (WHO). Mental health is a state of well-being where one can acknowledge their own abilities, be able to cope with daily life stresses, can make a contribution to their community and work effectively. Mental health is crucial to allow us to think, interact with one another, earn a living and to be able to enjoy life. Many social, psychological, and biological factors govern the level of mental health of a person. For example, violence and socio-economic pressures are seen as risks to mental health. Poor mental health is also linked to depression, stressful work conditions, gender discrimination, social exclusion, unhealthy lifestyle, physical ill-health and human rights violations. There are certain psychological and personality factors that make people more susceptible to mental health problems. Biological risks also include genetic factors. We all go through periods of highs and lows, and mental health affects everyone as it impacts our emotions and thoughts. When we are faced with a low mental state that becomes consistently apparent in our day-to-day lives, it can have a negative impact on our health leading to potential harm. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/aa7c8833-44ed-4734-8612-532f785abf0c/pexels-tatiana-syrikova-3933240.jpg Nutrition - Women’s Mental Health - What are the symptoms and types of mental illness? Whilst there is no one cause for mental health, there are signs that can be common with mental health problems such as stress, anxiety, low mood, feeling lonely, grief, anger, hallucinating and hearing voices, depression, fear and panic, and signs of an anxiety disorder.There is an umbrella of mental health disorders and here are just a few: bipolar disorder, body dysmorphic disorder, depression, eating disorders, hoarding, loneliness, hypomania, obsessive compulsive disorder, phobias, psychosis and self-harm. They can lead to serious health risks if not detected and treated early. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e921674a-5e93-4baa-bf6b-ca09362bc1b1/pexels-rachel-claire-4577191.jpg Nutrition - Women’s Mental Health - How is mental illness affecting women? According to the mental health foundation, around 1 in 5 women have a common mental health problem such as depression, anxiety, or self-harm. Many risk factors contribute to women suffering from mental health issues, which may include living in poverty, being a carer, physical and sexual abuse, and sexual violence, which can all potentially lead to social isolation and post traumatic stress disorder (PTSD). This in turn can have long-term consequences on one’s mental health. Additionally, women also go through many life changing events where their hormones are affected such as menopause, giving birth which can result in perinatal depression causing mood swings, feeling helpless, anxiety and low mood. The only upside to women experiencing mental health problems is that they may find it easier to talk about their feelings and have strong social networks, in comparison to men. According to the Women’s Health Strategy Call for Evidence report, women spend around over a quarter of their lives in ill health or disability compared to one fifth of men. Women may face serious taboos when wanting to open up about their health, making it difficult to speak to health professionals, friends or family members. Stigma and feeling ashamed should not stand as barriers that stop women from seeking support. A Public Health England analysis of primary care records discovered that people with severe mental illness had a higher prevalence of obesity, asthma, diabetes, chronic obstructive pulmonary disease (COPD), chronic heart disease, stroke and heart failure, than the general population. During times of natural disasters e.g., the pandemic, there is a higher likelihood for mental issues to surface. Some research has shown that Covid-19 has affected women more than men, with expectant mothers' struggling with depression, anxiety and psychological related stress from Covid being worse than ever. Women, young people, and those with preschool aged children, are experiencing the greatest increase in mental distress pre and post pandemic. There is also a high prevalence of common mental disorder and self-harm in girls and women aged 16–24 years. Mental health is a top priority for the government, with eating disorders and self-harm being common amongst young girls and women, this deterioration in women’s mental health may lead to poor outcomes of support services. It is part of the NHS’s long term plan to improve women’s mental health. There is not one specific reason as to why women may be suffering from mental health disorders, however social and economic factors can put women at greater risk of poor mental health than men. Research findings have shown that the prevalence in mental health issues amongst women is increasing, and there appears to be a gender health gap calling for the government to focus more on women’s health. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/70f71350-efc6-45b8-bccb-e4bc58da2cdd/pexels-ben-mack-5326924.jpg Nutrition - Women’s Mental Health - What support is readily available? - In the first instance, see a GP or registered health professional such as a dietitian, nutritionist or psychologist. - The waiting time for the NHS psychological therapy IAPT can vary from 4-86 days in parts of England. Each clinical commissioning group determines its own budget, the government and NHS England do not determine the costs for mental health services. - The NHS talking therapies, also known as Improving Access to Psychological therapies (IAPT) services, can be accessed via your GP or self-referral. - Every Mind Matters offers expert advice to improve your wellbeing Every Mind Matters - NHS (www.nhs.uk) - Talk therapy such as CBT can help with some mental health problems. - Beat Eating Disorders Charity Helpline: 0808 801 0677 - Mind provide advice and support for those experiencing some form of mental distress, the helpline is: 03001233393 https://nutrition-rocks.co.uk/nutrition-blog/2022/3/2/shedding-light-on-binge-eating-disorder-bed-trigger-warning monthly 0.5 2022-03-02 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f2f7f4e8-3e70-4b41-8ee3-2724876f5efa/pexels-madison-inouye-2180090.jpg Nutrition - Shedding Light on Binge Eating Disorder (BED) (Trigger Warning) - What is BED? Defined as a serious, potentially life-threatening and treatable eating disorder, Binge Eating Disorder involves the frequent consumption of large amounts of food, often at a rapid pace and to an extent beyond feelings of fullness. People who suffer from BED may feel as if they have lost control during a binge episode, and often experience shame and guilt after a binge, but they do not usually compensate for an episode with an unhealthy mechanism such as inducing vomiting (1). BED can affect people of all ages, ethnicities, and genders, and evidence has found it to be more common than other eating disorders. During a binge episode, a person may feel like they have to eat a certain amount of food that is much greater than what they want to eat. Some may find it challenging to stop eating even if they wanted to. There are several behavioural, psychological and physical signs of BED which may include: Behavioural signs: - Buyings tons of food. - Eating quickly. - Eating when not hungry. - Eating past uncomfortable feelings of fullness. - Isolating and avoiding social situations. - Mood swings. - Being irritable. - Negatively impacting education or a job position. - Hoarding food. - Planning life around binge episodes. - Eating alone. Psychological signs: - Many or most thoughts are about food. - Feeling like control is lost when food is present or while eating. - Self-esteem and confidence issues. - Feeling shame and guilt after a binge. - Feeling anxiety, particularly while eating with others around. - Struggling with other mental disorders, like depression or anxiety. Physical signs: - Feeling tired. - Insomnia. - Bloating. - Gaining weight. - Constipation. - Skin being in a poor state. - Stomach pain. - Other stomach issues (2). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4f943264-aac5-4f51-ad68-0edb0bca8719/pexels-daria-shevtsova-1260968.jpg Nutrition - Shedding Light on Binge Eating Disorder (BED) (Trigger Warning) - Prevalence & Risk Factors Of the 1.25 million people who suffer from an eating disorder in the UK, approximately 22% of them are diagnosed with binge eating disorder (3). There is no way to identify the exact cause of BED, but you may be more inclined to develop it if: - You or a relative has a history with eating disorders, drug or alcohol abuse, or depression. - You struggle with anxiety, low self-esteem, have an obsessive personality or are a perfectionist. - You have experienced sexual abuse. - You are worried about being a certain weight and having a certain appearance, with added pressure from society or your job, such as being a model or athlete. - You have faced criticism for your body weight, shape, or eating habits (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8880f02f-bd96-4fdd-a8fe-111b310b28e2/pexels-thirdman-8485729.jpg Nutrition - Shedding Light on Binge Eating Disorder (BED) (Trigger Warning) - Removing the Stigma Around BED Contrary to the current research and statistics on BED, it’s thought that BED is far more common due to the lack of reporting and asking for help from sufferers as they might feel shameful or embarrassed. In society, binge eating can be looked at as a weakness to extensively overeat, while the reality of binge eating is that it consists of uncomfortable, uncontrollable, stressful episodes that often lead to feelings of disgust, shame, and guilt. BED episodes might occur when experiencing a challenging situation or emotion, such as anger or sadness, and the misconception that it is as avoidable and a sign of greed or gluttony should be put to rest! The potential weight gain that comes along with BED can contribute to its stigmatisation, being looked down upon by the fat-phobic narrative in society. The negative perceptions regarding weight gain may cause individuals who struggle with BED to keep the disorder to themselves, and thus avoid asking for help from a professional or surrounding support. For this reason, BED should be looked at as an equal to the other dangerous eating disorders by society and not bring sufferers shame, this gives all sufferers the deserved chance to reach out and receive help (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/82500888-fd17-4905-a629-d0b31e113f7d/pexels-anete-lusina-4792355.jpg Nutrition - Shedding Light on Binge Eating Disorder (BED) (Trigger Warning) - Asking for Help If you or a loved one are struggling with BED, booking an appointment with your GP to help you on your journey to recovery is the most courageous and very first step! Here are the treatment plans that would potentially be offered to you, once you speak to a healthcare professional: - A guided self-help programme might be offered as a first option to treat your eating disorder, this may include making realistic meal plans and exploring other methods of coping with hard feelings. - Cognitive behavioural therapy which may be offered in group or individual sessions with a therapist, this may include help with meal planning and challenging negative feelings around your body. - Medications such as antidepressants might be offered in combination with therapy or self-help treatment (6). https://nutrition-rocks.co.uk/nutrition-blog/2022/2/28/all-about-eating-disorders-awareness-week-trigger-warning monthly 0.5 2022-03-03 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/6caff466-9e89-40e6-b7e2-f4e4b3887637/pexels-olenka-sergienko-10967988.jpg Nutrition - All About Eating Disorders Awareness Week (Trigger Warning) - Eating Disorders Awareness Eating disorders are serious, complex and potentially life-threatening mental illnesses. They are characterised by disturbances in behaviours, thoughts and attitudes to food, eating, and body weight or shape. Eating disorders have detrimental impacts upon a person’s life and result in serious medical, psychiatric and psychosocial consequences. Eating disorders do not discriminate and can occur in people of any age, weight, size, shape, gender identity, sexuality, cultural background or socioeconomic group. Defined as a mental health disorder where food is used as an element to gain a sense of control to cope with various feelings and challenges, an eating disorder can come in many forms and is thus not a linear experience for all sufferers. Unhealthy eating habits may include restricting your food intake or excessively eating, as well as concerns on weight and body image (1). In the UK, February 28th to March 6th is Eating Disorders Awareness Week (2). This week highlights and brings awareness to all eating disorders and helps to share evidence-based information (3). This year's Eating Disorder Awareness week is focusing on increasing the amount of education surrounding eating disorders for medical students, as at present they only receive 2 hours of education, with 1 in 5 medical schools providing no education at all. During Eating Disorders Awareness Week, people join together to help the Beat Eating Disorders charity to campaign for those who have struggled or are struggling, raise awareness and money for eating disorder services, and share personal experiences (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/33e35fc2-ac7d-4a4a-9749-88dd128a9f37/pexels-karolina-grabowska-4476376.jpg Nutrition - All About Eating Disorders Awareness Week (Trigger Warning) - Types & Prevalence of Eating Disorders Eating Disorders in Depth Anorexia Nervosa - Anorexia (or anorexia nervosa) is a serious mental health disorder where individuals are at low body weight as a result of restricting the amounts of food and drink they consume. Affecting people of any gender, age, ethnicity or background, sufferers may form “rules” with regards to what they feel they can and cannot eat, as well as the place and time that they will eat at. Some people who suffer from anorexia may experience a pattern of bingeing (consuming lots of food in one sitting) and purging (5). Avoidant/Restrictive Food Intake Disorder (ARFID) - ARFID is a disorder in which an individual avoids particular foods or types of food, has limited overall food intake, or suffers with both of these factors. There are many reasons someone might avoid or restrict intake, such as having a sensitivity to the texture and taste of certain foods, or having a bad experience with a particular food, such as vomiting or choking (6). Binge Eating Disorder (BED) - Binge eating disorder is a serious mental health disorder where individuals eat very large amounts of food while feeling like they are not in control of what they’re doing. Affecting people of any gender, age, ethnicity or background, evidence has found that BED is more common than other eating disorders. However, people with BED do not usually follow a binge eating episode with a method of getting rid of the food as seen in bulimia, although some may fast between binges (7). Bulimia Nervosa - Bulimia (or bulimia nervosa) is a serious mental health disorder, affecting people of any age, gender, background or ethnicity. Similarly, to BED, individuals who struggle with bulimia eat large amounts of food (binge), but they follow this with a method of ridding their bodies of the food. These methods include vomiting, fasting, over exercising, or taking diuretics or laxatives (8). Orthorexia - Orthorexia is an unhealthy fixation on consuming “pure” food. Pure or impure food may vary between individuals. Like other eating disorders – “clean” eating in this case – is used to cope with challenging feelings or situations, or to feel a sense of control. With that said, orthorexia is currently not recognised in clinical settings as an eating disorder on it’s own (9). Other Specified Feeding or Eating Disorder - Anorexia, BED, and bulimia are officially diagnosed using a specific criteria of physical, behavioural, and psychological symptoms. In cases where a person’s symptoms do not fall under the same symptoms as these disorders, they might be diagnosed with an “other specified feeding or eating disorder” (OSFED). OSFED affects the highest percentage of people out of all eating disorders, and can affect people of any gender, age, ethnicity or background (10). Pica - Pica is a disorder in which individuals eat non-food substances with no nutritional value, such as paper, paint, ice, or chalk. To diagnose it, someone has to experience pica for a minimum of one month, not be a part of a followed practice and developmentally inappropriate. Pica is often kept hidden until medical consequences occur, such as infections or metal toxicity, and it is more likely to first occur in children (11). Rumination Disorder - Rumination disorder is an illness that includes a repetitive and habitual behaviour of bringing up food that is not fully digested. Often occurring without pain or effort, it is not linked with nausea or disgust. With this disorder, someone may re-chew and re-swallow food, or just spit it out (12). Eating Disorders in the UK Did you know that around 1.25 million people in the UK have an eating disorder, with 25% of people affected being men? Recent investigations by the NHS have found that up to 6.4% of adults showed symptoms of an eating disorder. Many people develop eating disorders in their teenage years, but it is not unheard of for individuals to develop an eating disorder later on in life. Anorexia has been seen in individuals as young as 6, and as wise as 70 (13). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/96505dfb-6b8c-448f-86ad-2fecabf19ba1/pexels-antoni-shkraba-6823309.jpg Nutrition - All About Eating Disorders Awareness Week (Trigger Warning) - Stereotypes & Risk Factors Research by the UK’s eating disorder charity Beat, has found that stereotypes on who gets eating disorders are stopping BAME, LGBT+ and people from less well-off backgrounds from seeking and receiving the help they need. This could consequently make it more of a challenge for individuals from said groups to recover. A poll found that approximately 39% (4 in 10) of people thought eating disorders were more common in white people than other ethnicities. However, clinical findings have shown that they are as common or more prevalent amongst BAME people than white people. Additionally, LGBT+ people are at a heightened risk of eating disorder with 37% of lesbian, gay or bisexual respondents in Beat’s research saying they would not be keen on asking for help, compared to 24% of heterosexual people. Finally, Beat found that 30% of people thought less well-off people were less likely to have eating disorders than affluent people, when in reality eating disorders happen at close rates across all levels of income and education (14). Biological, psychological, and social risk factors for developing most eating disorders (anorexia, bulimia, BED, or OSFED) may include: Biological risk factors: -Having a relative with an eating disorder. -Having a relative with a mental illness such as depression or addiction. -Having a past with dieting. -Expending more calories than what you take in, which leads to negative energy balance. -Having Type 1 Diabetes. Psychological risk factors: -Being a perfectionist. -Having body image issues. -Having a history of an anxiety disorder. -Being behaviourally stubborn. Social risk factors: -Facing weight stigma. -Being bullied or made fun of. -Internalising an “ideal body” appearance set by society. -Facing acculturation. -Feeling isolated and lonely. -Having past trauma (15). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/66f9acab-e3fc-40f2-a068-caa9b8a7d21a/pexels-ann-poan-5797908.jpg Nutrition - All About Eating Disorders Awareness Week (Trigger Warning) - Seeking Help If you think you have an eating disorder, see your GP as soon as possible. They might refer you to a specialist in eating disorders to help guide you. If you want to help a loved one with an eating disorder, let them know you’re concerned for them and encourage them to see a GP (16). Asking for help doesn’t come easy for some people, but it is a courageous and important step in the recovery journey. Eating disorder treatment services are provided by the NHS for all age groups. Most patients will have access to a form of outpatient treatment, like cognitive behavioural therapy or guided self-help. Significantly ill individuals might be admitted to an eating disorder inpatient ward, where they will have regulated meal times, therapy and skills classes (17). It should be noted that eating disorders are not all about food itself, but about the feelings people are faced with. How someone treats their relationship with food may make them feel more capable of coping or being in control. Eating disorders are incredibly complex and require specialist help. The sooner people seek intervention the better the prognosis. Bottom line is, an eating disorder is NEVER the fault of the person who is suffering from it, and anyone who is currently dealing with one needs kind and compassionate support to help them on their way to recovery (18). Resources: Beat Eating disorders - Leaflets, Books, and Guides. Mind - Services and Organisations. NHS - Eating disorders support. https://nutrition-rocks.co.uk/nutrition-blog/2022/2/23/body-image-teens-and-the-impact-of-social-media monthly 0.5 2022-02-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/936d8e38-db79-4f0e-b5ba-7869817d8187/Picture1.png Nutrition - Body Image, Teens &amp; the Impact of Social Media - Body Image in Teens In the UK, teenagers spend an average of 20 hours a week online on the internet (1). Some of that time, if not most of it, will be spent on image-based social media platforms such as Instagram, Snapchat and TikTok. The overload of an unrealistic, unattainable ‘ideal’ body image that was once seen in passing displayed on billboards, magazines and TV commercials is now more than likely viewed daily within the social media content consumed by teenagers. This overwhelming exposure to media consumption that can be available for hours at a time leads to increasing pressures to perfect profile pictures, content, and imposes an unrealistic expectation on one’s body image. Body image is the way we imagine and perceive our own physical body. The rise and popularity of image-based social media platforms have led to evolving research on the impact idealised unrealistic images have on self-esteem and body dissatisfaction. The development of negative thoughts about one’s own body image can cause body dissatisfaction that has been related to lower self-esteem. A survey conducted in 2020, during the first lockdown, by the Women and Equalities Committee found that (2): - 66% of children felt negative or very negative about their body image most of the time. - 65% of under 18s thought there was an ‘ideal’ body type. - 58% of under 18s felt lockdown had made them feel worse or much worse about their appearance. - One of the reasons people under the age of 18 felt worse about their bodies was due to consuming more social media and the increase in adverts for products that portrayed changing your appearance, especially weight loss products. - The pressures from social media focusing on weight loss or appearance improvement during lockdown was also cited as another contributing factor. A report of the survey established that teenager’s perception of body image remained stable into adulthood, although a negative body image could have long-term effects that could lead to disordered eating patterns and affect mental health (3). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8a1cb4e6-55a0-4ce7-8f27-aec994104cf0/Pictureddd1.png Nutrition - Body Image, Teens &amp; the Impact of Social Media - Influences on Body Image Interestingly enough, it is not just celebrities and models depicting unrealistic body types on social media that are impacting teenagers’ body perceptions. Appearance-related pictures created and shared by teenagers’ friends, family and peers appear to be just as influential on body image (4). The level of influence is evidently increased on social media by the range of exposure and the many features on social media that further contribute to promote negative body image, this includes; 1. Filters, photoshopping, editing - Images are staged to appear flawless and are often photoshopped and edited to manipulate and create the perfect ‘ideal’ body. In addition, filters can be added to brighten, darken, blur, and create a seamless appearance. 2. Personal connection - Social media platforms provide an outlet for teenagers to communicate with their peers, celebrities, and social media influencers that they aspire to be like. This level of interaction separates images seen on social media to those of traditional media, creating a sense of aspiration that teenagers feel is replicable in their appearance. 3. Number of likes - One of the distinguishing aspects of Instagram is the ‘likes’ feature. The number of likes is displayed under each Instagram post in support/promoting the image. This action can be seen as a form of influence that reinforces the message portrayed within the image. Women that were devoted to the number of likes were more likely to exhibit appearance comparisons, likes comparison, and facial dissatisfaction in a study investigating the effect of likes on Instagram (5). This period of cognitive development experienced during the teenage years highlights an important phase of sensitivity to socialising, peer approval, emotional processing and reward seeking behaviours that increases the desire to earn the acceptance of their peers (6). 4. Selfies - Selfies are similar to self-portraits taken on mobile phones usually used for social media profile pictures. Selfies were found to be frequently edited by teenagers and can incite lower body confidence and trigger appearance comparisons in teenagers (7). 5. Fitspiration - Fitspiration is the trend that encourages a healthier lifestyle through food and exercise. Despite the positive intentions of this trend, research has found that it tends to lower mood, self-esteem, and impact body dissatisfaction by fixating on a specific body type, eating habit, exercise routine and lifestyle (8). The body image of teenagers is certainly shaped to some degree by the images seen and the interactions made on social media. Emerging research over the last decade provides a nuanced and complex examination of social media and the increasing negative body image concerns. One of the encouraging findings of the Women and Equalities Committee Survey, was that 78% of young people wanted to learn more about positive body image at school. A lack of positive body image education is provided in schools in the UK, which has forced Public Health England to review the inclusion of positive body image information and learning in future curriculums for primary and secondary schools. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/86097cbd-33fb-4c5d-8c06-8c6be3bf2e4b/Picddaaature1.png Nutrition - Body Image, Teens &amp; the Impact of Social Media - The Impact of TikTok Trends on Teens TikTok is one of the fastest growing social media apps that allows users to share 15-second to 3-minute long videos on any topic. The app offers a wide selection of songs, music, filters, and effects to allow you to get creative! However, TikTok has raised some concern due to the alarming amount of videos that are glorifying unhealthy relationships with food and harmful dieting trends. Social media has created an environment where dieting information and diet culture can be shared wider than ever before. TikTok users are bombarded with videos that promote dieting and restrictive behaviours. These types of videos have millions of views and users in their teens aged 10-19, account for 25 percent of these views (9). This is of particular danger, as this is the age bracket where ideas/opinions about the world, relationships with food, and most importantly yourself, are formed. TikTok has an algorithm which influences the videos that are shown on your ‘for you’ page. The hashtags used, location, likes, music choice and other engagement with the posts influence the algorithm. This means that your TikTok page is likely to be filled with food and diet related posts which can become very overwhelming, especially if the messages are being internalised. Different dieting trends have gone viral such as ‘what i eat in a day’ posts, which have skyrocketed to over 6.7 billion views (10). These posts include a day's worth of eating that is normally around ~1200 calories, which normalises the consumption of dangerously low amounts of food. These videos can shape the idea of how you ‘should’ be eating, creating discomfort around food and eating, and promoting under-eating. Weight loss seems to be the focus of the majority of posts which emphasises the premise of ‘clean’ eating and guilt around foods that are deemed as unhealthy. Orthorexia can develop as a result, which refers to an unhealthy obsession with eating “pure” food and a self-punishing relationship with food. Teenagers are likely to look up to people based on their weight and how ‘thin’ they are as they may aspire to look like the influencers they are watching. This can result in teenagers feeling bad about eating, which can spiral into comparing themselves to others and in turn can lead to developing low self-esteem and potentially, an eating disorder. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/9754b9ac-b537-40cd-a468-eefd3b29b7e2/Picturdddde1.png Nutrition - Body Image, Teens &amp; the Impact of Social Media - The take-away… The important message to take home from this is that everyone has individual needs and each person will require different nutritional requirements. There are many factors such as genetics, and cultural traits that contribute to our bone structure, body size, shape, and weight. ‘Even if everyone started eating the same things and did the same amount of exercise for a whole year, we would not all look the same at the end of the year’ (11). The focus is normally centred around aesthetic, weight and how food influences how we look - but food is much more than that! Food is our fuel and is crucial for our bodies to function properly, as it provides energy for our bodily processes to occur. Restricting calories can result in many negative effects on our body e.g. metabolic changes that slow down the metabolism and can actually result in weight gain (12), and increased stress due to an increase in cortisol (13). Restriction and under-eating can also impact growth and development in teenagers! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/098afbaa-16ee-4eca-8f6f-4a286fd79700/Picdddddture1.png Nutrition - Body Image, Teens &amp; the Impact of Social Media - Our Advice 1. Focus on 5 things you like about yourself and your body. 2. Be conscious that what you see online and on social media is often altered to improve an image. 3. Take a break from social media from time to time. 4. Follow accounts that lift your mood. 5. It can be difficult to filter through posts as we have been fed misinformation for years around food. It is natural to feel confused about what the best choices are for our health as there are so many conflicting views but here’s what you can do: 6. Ditch the diets! Check out our article for more information: https://nutrition-rocks.co.uk/nutrition-blog/2020/12/17/why-not-to-diet?rq=ditch 7. Challenge the content! Ask yourself: do the videos seem realistic? Is this healthy for me? Will this make me feel better? Could this potentially be harmful for me? 8. Unfollow accounts that could be triggering for you or provide advice that is not backed up with evidence. Follow registered nutritionists and dieticians who are qualified to provide evidence-based research. 9. Practice self-love and gratitude! It is also important to speak up about any worries and concerns you have! Or you might like to consider starting a journal - at the end of each day take some time to write down all the things you are grateful for that day. https://nutrition-rocks.co.uk/nutrition-blog/2022/2/21/the-impact-of-social-media-on-body-image monthly 0.5 2022-02-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/65642349-9978-41d6-9d19-6e5cbe1ec8bc/Pixcture1.jpg Nutrition - The Impact of Social Media on Body Image - Social media & body image Technology and social media appear to be more accessible than ever with the likes of Instagram, Twitter and Facebook available at the click of a button. It has been reported that we pick up our phones every 12 minutes¹ during the day, so could our frequent use of technology, or more specifically social media, have an impact on our body image? On one hand, social media can be useful platforms to keep in touch with the people you love and to keep updated with topics you are keen on. Research findings² support this idea by showing that overall engagement with social media does not predict body image issues in young women. However, the same research noted that exposure to appearance-related material on social media was related to body image concerns². In 2019, a UK survey³ found that 22% of adults and 40% of teenagers expressed concern over their body image as a result of social media. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/88340303-1942-4341-9516-7725713a61a6/Screen+Shot+2022-02-18+at+8.57.23+PM.png Nutrition - The Impact of Social Media on Body Image - What is body image? It is the perception you have of your physical self and the thoughts and emotions that result from this perception. This includes your body confidence (appearance satisfaction) and self-worth⁴. 4 important factors that can determine body image⁵: 1. Perceptual body image (how you perceive your body) 2. Affective body image (how you feel about your body) 3. Cognitive body image (how you think about your body image) 4. Behavioural body image (how you behave as a result of your body image) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/192cad59-7704-46ad-be49-6853a6e2a9bb/Picture11.jpg Nutrition - The Impact of Social Media on Body Image - The role of social media in body image Social media is a wide platform, providing us with a vast choice of people and brands we can follow. Some influencers and brands use their platforms to promote body positivity and to empower their followers to focus on their own journey, and not to compare themselves with them or peers. However, there is a vast array of negative content we need to address. When we log in on social media we are immediately exposed to content idealising the perfect lifestyle and body. In this context, Instagram has created a perception that external beauty leads to happiness and well-being⁶. Influencers share their daily life by showing targeted images and using strategic communication, by which they gain our trust⁶. We may then start to internalise and identify with the aesthetic ideals (e.g. thin-ideal)⁷. Some of us may use the images as motivation to improve our body shape and size, trying to achieve the perceived ideal body image and the contentment that supposedly comes with it⁶. This mechanism can become particularly detrimental for our health when we follow influencers promoting strict diets, fitness routines and consumption of different “health” goods, which can lead to poor mental wellbeing and body dissatisfaction⁸. In some cases, the increased exposure to social media promoting aesthetic ideals may lead to the desire to undergo plastic surgery among adolescents in both gender groups⁹. We have an online petition circulating for the regulation of nutrition information on social media - which you can read more about here and sign the petition here! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a5c29040-bed0-47da-bf7e-5a978476aabe/Picture1.png Nutrition - The Impact of Social Media on Body Image - How to make social media a more positive place · Remember that we are all different and we all have different needs (exercise, deficiencies, pregnancy, allergies etc) · Click the unfollow button on anyone that makes you feel ‘bad’ about yourself · Even if we were all to eat the same and exercise the same, we would still all be different weights, shapes and sizes · Focus on yourself and embrace your uniqueness · Be kind to yourself, ask yourself - how would you speak to your best friend? Would you say the same to yourself? · How do the people around you make you feel? Are they supportive? Do they make you feel good about yourself? · Diversify your feed, we are all different. Are you following people of different shapes and sizes? · Be mindful of how long you are spending on social media, you can set limits on your screen time · The only detox you should be doing is a digital one, we all need connectivity, but we can find other things to do. Start by weaning yourself off social media. https://nutrition-rocks.co.uk/nutrition-blog/2022/2/17/how-weight-stigma-impacts-body-image monthly 0.5 2022-02-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3650d525-b99a-43bd-b2ed-a8cfbaee46e3/pexels-artem-podrez-6823458.jpg Nutrition - How Weight Stigma Impacts Body Image - What is weight stigma? Weight stigma is defined as the discrimination or exclusion of individuals based on their weight (1). It is present in many aspects of society including education, employment, and healthcare, and has been shown to increase harmful health behaviours such as binge eating, social isolation, decreased physical activity and weight gain (2,3,4). Many people hold negative perceptions and attitudes towards individuals with excess weight, which can result in weight stigma (5,6,7,8). Weight stigma amongst doctors is alarmingly prevalent, according to a study that found that their rate of stigmatisation towards people with excess weight was around 69% (9). Weight stigma in the healthcare setting can result in healthcare avoidance and the possibility of chronic disorders being poorly controlled in the long term (10). Weight stigma has also been used as a tactic to encourage weight loss. However, experts suggest that it often has the opposite effect, leading to weight gain (11). With negative impacts on self-esteem and long-term body weight, weight stigma has various consequences on physical and psychological health (9). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/8fc8d04b-cfd6-4d19-baa6-85baa00c5c41/pexels-andres-ayrton-6551415.jpg Nutrition - How Weight Stigma Impacts Body Image - Weight fluctuations & the pandemic’s contribution In the UK, approximately two-thirds of adults struggle with weight (12). Similarly to how being underweight may contribute to potential health consequences, holding excess weight is also a factor, excluding many other influences, that may increase risk of developing chronic diseases such as type 2 diabetes and heart disease, and mental health issues such as depression and anxiety (13,14). With COVID-19 came chaos, and from the underlying stress of lockdown, uncertainty and fear of the unknown, some people adopted behaviours that marked a significant increase in emotional eating, as a coping strategy. With a rise in disordered eating and eating disorders, such as binge eating disorder, this could have then led to heightened levels of weight fluctuations. This may have also been contributed towards by lockdowns, quarantining, and reduced access to gyms or social spaces (15,16). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4cc3b171-ea8b-4f4b-8c2e-5eaa5224af00/pexels-pixabay-139398.jpg Nutrition - How Weight Stigma Impacts Body Image - How do we combat weight stigma? Shifting the attention away from weight and instead onto health, by increasing healthy lifestyle habits such as regular physical activity and having a diet rich in fruits and vegetables, has been shown to significantly decrease the risk of mortality regardless of body mass index (BMI) (17). Additionally, public health campaigns on obesity that did not mention the word ‘obesity’, but rather focussed on making healthy behavioural changes, were found to be the most motivating (18). The recent Canadian guidelines for obesity in clinical practice acknowledge the need to remove the focus from solely weight loss in treating obesity, and instead focus on “patient-centred health outcomes” (19). This concept is reflected in the Health at Every Size approach which highlights that losing weight does not necessarily mean gaining health (20). To drive the prevention and reduction in weight stigma, greater education on obesity and the complexity of the condition is needed (21). The generalised view that obesity relates solely to nutrition and exercise is an oversimplification which contributes to continued weight stigma (22). Obesity is a multifactorial disease and therefore, many other aspects must be taken into consideration along with food and activity such as genetics, environment, behaviour, metabolism, and medication (19). The use of language regarding weight and obesity is extremely important and can negatively affect overweight and obese people (23). A conscious effort should be made to avoid the use of judgemental or stigmatising language. One example of this is to use the People-First Language; instead of describing people as obese, refer to them as “having obesity” (24). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/daad4776-720a-470f-8ea7-497c09bc718b/pexels-los-muertos-crew-10043112.jpg Nutrition - How Weight Stigma Impacts Body Image - The take-away… Overall, the most important consideration in this discussion is the health and wellbeing of the population. A careful balance is required to maintain both physical and mental wellbeing (25,26). It is extremely important to note that behaviour change should be the main priority of any type of weight altering journey. Understanding the internal “stuff” that may have driven you to overeat in the first place and forming healthier habits based on that, helps you to maintain your progress, and makes you a happier person both mentally and physically. Promoting healthy lifestyle behaviours (e.g., balanced eating and adequate physical activity), denoting less importance to body weight, size, and appearance as well as including specialists (i.e., dieticians and nutritionists) in the discussion and implementation, may lead to a more positive experience and outcome for people (27,28,29,30,31,32,33). Weight stigma is a problem that needs to be addressed, the effects it has can be long-term and severely detrimental to someone’s physical and psychological well being, so be wise with the words you choose, including the dialogue directed at yourself (34)! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/fe6d358d-e770-46fd-b1ee-13f9f095c1a1/pexels-trace-hudson-2770933.jpg Nutrition - How Weight Stigma Impacts Body Image - Resources - Become aware of your own weight bias by taking the Harvard Implicit Association Test. Follow the link and select the Weight IAT. - Use the appropriate language when speaking about obesity. - Educate yourself. - Obesity Action - Understanding Obesity Stigma. - Health At Every Size. https://nutrition-rocks.co.uk/nutrition-blog/2022/2/2/lets-talk-about-heart-health-awareness monthly 0.5 2022-02-02 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/97ed4b7a-b7d0-4f5e-9206-c4038b34c5d1/Screen+Shot+2022-02-01+at+7.57.50+PM.png Nutrition - Let’s Talk About Heart Health Awareness - February; the month of love! In the UK, February is National Heart Month, and what better way to celebrate the month of love than by doing our best to take care of our literal and figurative hearts! During this period, awareness of multiple heart diseases is brought to the attention of the nation. Commonly known as cardiovascular diseases (CVD), there are various conditions that impact the heart. Some of the heart diseases include but are not limited to angina, heart failure, coronary heart disease, heart attacks, congenital heart disease, abnormal heart rhythms (arrhythmia) and more (1). Occasionally, heart disease may go unnoticed and therefore undiagnosed until you develop one or more symptoms of a heart attack, heart failure, or an arrhythmia. Some symptoms of a heart attack may include heartburn, chest pain, upper back or neck pain, shortness of breath, and intense fatigue. In addition to swollen neck veins, legs, ankles, feet, or abdomen, symptoms of heart failure may similarly include fatigue and shortness of breath. Arrhythmia often causes a fluttering feeling in the chest (2). Did you know that in 2021, approximately 7.6 million people were found to have some type of CVD in the UK? That is broken down into 4 million men and 3.6 million women. The most prevalent heart disease is known as coronary heart disease (CHD), which happens to be the greatest cause of heart attacks. CVD is responsible for a quarter of all mortality in the UK, equating to more than 160,000 deaths a year (3)! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/bc2a3caf-f00c-4d2e-8b5a-24885aeb6993/Screen+Shot+2022-02-01+at+8.55.44+PM.png Nutrition - Let’s Talk About Heart Health Awareness - Risk Factors & Nutrition Smoking, high blood pressure, and high blood cholesterol are all significant risk factors on people developing CVD. Other factors that may place a heightened risk on people developing heart disease include diabetes, overweight and obesity, lack of activity, and extreme alcohol consumption (2). Poor nutrition may also have a key impact on risk of heart disease. Foods that are high in salt, sugar, saturated fats, and processed foods including red meat, should all be consumed with caution, as they may all play a role in harming your cardiovascular health (4). Incorporate more variety including plant-based foods such as fruits and leafy green vegetables, whole grains, nuts, herbs, and spices. Additionally, choose low-fat protein sources such as salmon rich in omega-3 fatty acids, skinless poultry, soybeans, lean ground meats, eggs, and low-fat dairy products (4,5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/55152a59-9edd-4ef8-81b8-1fed5c7f7778/pexels-nataliya-vaitkevich-4772858.jpg Nutrition - Let’s Talk About Heart Health Awareness - What steps can you take to prevent heart disease? Here are the things that you can do to help protect your heart: - Choose healthier food and drink options. - Get the recommended minimum of 150 minutes of physical activity for adults per week. - Try to stop smoking if you do. - Check your cholesterol. - Control your blood pressure and sugar. - Take your medication as instructed. - Get regular check-ups on your heart if CVD runs in your family (6, 7). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/4e24cac9-50be-4181-9a63-a5d931ff58c2/pexels-allec-gomes-9762615.jpg Nutrition - Let’s Talk About Heart Health Awareness - How to contribute to Heart Health Awareness Month! - You can sign-up to join a walk, run, or other athletic event held by organisations that aim to raise awareness and money for heart disease (8). - You could dedicate one day a week to have a workout session with a friend or family member to keep each other encouraged! - If you or your family members, friends, or colleagues smoke, pick one day to collectively be smoke free! - Wear red, and if you're feeling creative, have facts about heart disease written on your shirt. - Post! Post! Post! Use your social media platforms to bring heart health awareness to your followers by sharing a post, article, or tagging someone you care about (9)! https://nutrition-rocks.co.uk/nutrition-blog/2022/1/31/all-about-seasonal-affective-disorder-sad monthly 0.5 2022-01-31 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7d213d39-93c9-460a-b8b9-fd4898c28605/Screen+Shot+2022-01-31+at+2.21.41+PM.png Nutrition - All About Seasonal Affective Disorder (SAD) - What is SAD? Seasonal affective disorder, also known as SAD, is a form of depression that presents itself as the seasons change. With symptoms ranging from low mood to appetite changes, most individuals are affected by SAD in the fall and all throughout winter (1). For this reason, the lack of exposure to sunlight is commonly associated with the disorder (2). In rare cases, people experience SAD in the summer, and symptoms fade in the winter months (1). In the UK, up to three in 100 people are impacted by SAD at least once in their life (3). SAD is more frequently identified in countries where there are many changes in the weather and daylight hours during the year, putting England high up on that list (4). Symptoms initially develop in one’s 20s or 30s, with women being four times more likely to develop SAD than men (3). People who have other mood disorders or have relatives who do, such as major depressive disorder, also have a greater chance of developing SAD (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cd24086b-ddd2-40ab-ad76-3a61ea41f883/pexels-frans-van-heerden-830829.jpg Nutrition - All About Seasonal Affective Disorder (SAD) - How does SAD impact your diet? When it comes to nutrition and diet, weight gain and a craving for carbohydrates are potential symptoms of SAD (5). The lack of interest in activities that one previously enjoyed could also contribute to any added weight, as they may stop exercising as much. In some cases, people may experience a loss of appetite which leads to possible weight loss (6). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ee1b2bf4-4eca-4539-bb39-54343eafe0f5/pexels-travis-rupert-1032650.jpg Nutrition - All About Seasonal Affective Disorder (SAD) - How does SAD impact your overall quality of life? The most common symptoms of SAD include: - Feeling down or sad for most days, most of the time. - Losing motivation and interest in activities. - Feeling tired and sleeping for longer. - Increased or decreased appetite. - Lack of concentration. - Lack of self-worth. - Irritability. - Anxiety (1). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/3bfdd24c-6054-475f-859e-fe705108cc2d/pexels-vanessa-garcia-6324208.jpg Nutrition - All About Seasonal Affective Disorder (SAD) - Here’s how you can get a grip on SAD once and for all! After speaking to your healthcare provider, they may recommend a variety of treatment options, such as: - Phototherapy – It involves sitting in front of an extremely bright light box or lamp for approximately 30 minutes, daily. The best effects are achieved when it’s done in the morning! - Cognitive behavioural therapy (CBT) – CBT is a form of talk therapy that has been proven to have the longest-lasting effects on treating SAD. - Antidepressant medication – Your provider may suggest an antidepressant, either alone or in combination with phototherapy. - Go outside – Try going out during the day to catch some sunlight and increase the amount entering your home or workplace. - Vitamin D – Try taking a supplement to help with your symptoms (5). - Healthy diet and exercise – Eating nutritious meals and moving more often can positively impact your physical and mental state. Try incorporating carbohydrates that are high in fibre such as whole grains, and protein that is low in fat such as fish; doing this may help with your mood (6, 7). - Reach out to family and friends (6). https://nutrition-rocks.co.uk/nutrition-blog/2022/1/25/vegan-diet-veganuary-amp-beyond-what-you-need-to-know monthly 0.5 2022-01-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/82486676-70e4-48f3-8ee7-3459c0a31386/pexels-geraud-pfeiffer-6608618.jpg Nutrition - Vegan Diet, Veganuary &amp; Beyond: What You Need To Know Veganuary Mission: To inspire and support people to try veganism, drive corporate change, and create a global mass movement championing compassionate food choice; this aims to end animal farming, protect the planet, and improve human health (7). Veganuary Vision: To create a world without animal farms and slaughterhouses. A world where food production does not decimate forests, pollute rivers and oceans, exacerbate climate change, and drive wild animal populations to extinction (7). In 2021, over 580,000 people signed up to the campaign compared to the 3,000 participants in 2014. This shows the rise in Veganuary’s popularity. Individuals from 209 countries and territories took part, and more than 825 new vegan products and menus were launched for Veganuary 2021 (7). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/e62219da-aff4-440b-9def-f7144db72c6e/pexels-oleg-magni-890507-2.jpg Nutrition - Vegan Diet, Veganuary &amp; Beyond: What You Need To Know - Vegan diet vs Plant-based diet Firstly, let's determine the differences between a vegan diet and a plant-based diet. Following a plant-based diet refers specifically to one’s diet alone, whereas a vegan diet also includes the lifestyle that one chooses to lead. People who follow a plant-based diet eat meals based mainly around plants, with some optional meat and fish consumption. Whereas vegans do not eat any food that is derived from animal products. There are many reasons people choose to adopt a vegan lifestyle, such as ethical considerations. However, plant-based diets are less stressful and possibly more sustainable long term! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/ff42f8f8-05e4-4a38-a6e1-ca3021bbfe4c/3.png Nutrition - Vegan Diet, Veganuary &amp; Beyond: What You Need To Know - Nutrients in a Vegan diet A vegan diet is higher in: - Fibre eg. fruit, veg and legumes. - Antioxidants eg. fruit and veg. - Magnesium eg. banana, nuts, leafy greens. - Folic acid eg. leafy greens. - Vitamin C, A and E eg. colourful veg. - Phytochemicals - beneficial compounds only found in fruit or veg. - Iron (although plant based so it is harder to break down) eg. leaf greens (5). While whole-food vegan diets are generally higher in certain nutrients, poorly maintained vegan diets may lead to deficiencies in several key nutrients such as: - Omega 3 fatty acids - Vitamin D - Calcium - Zinc - Vitamin B12 - Iodine However, a vegan diet is beneficially lower in: - Saturated fat - Cholesterol (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/f93f0ceb-3ae7-420a-bff5-dca8e856f9f4/4.png Nutrition - Vegan Diet, Veganuary &amp; Beyond: What You Need To Know - Take your supplements! As a vegan diet eliminates all animal products and their derivatives, it is vital to ensure that key nutrients, vitamins and minerals are not being missed. Therefore, supplementation is required. Here are some tips for you! 1. Calcium – found in many dairy products that vegans don’t eat, so for optimum calcium intake: Consume at least two portions of calcium rich foods daily. - 400ml / 2 glasses of fortified milk alternative. - 30g/1/2 a cup of fortified ready oat cereal + 100g/1/4 dinner plate of calcium set tofu. - 150g/1/3 cup of fortified yoghurt alternative + 200ml/1 glass of fortified milk. 2. Vitamin D – helps with calcium absorption. If you live in the UK or a country with a similar cold climate, consider taking a minimum of 10 micrograms supplementation per day, as advised by the UK Government. Vitamin D supplements may contain D3 from an animal source called lanolin. Vegan supplements will have D3 from lichen or D2. 3. Protein - here are some non-animal protein sources: Kidney beans, chickpeas, lentils, peanut butter, tofu, tempeh, soya mince, vegan quorn, and seitan. 4. Omega-3 fatty acids – Essential for brain function. Consider taking supplements or a handful of nuts daily, particularly: cashews, pistachio, ground seeds, pumpkin seeds, chia seeds, and shell hemp seeds – all rich in omega-3. 5. Vitamin B12 – According to The Vegan Society, fortified foods and supplements are the only reliable source for vegans. Fortified foods: VB12 is added to nutritional yeast flakes, alternative milk and vegan spreads. Supplements: at least 10mcg daily, or at least 2000mcg weekly – consult your GP first! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/cc02489b-e1ff-499c-bc63-5e564a771921/2.png Nutrition - Vegan Diet, Veganuary &amp; Beyond: What You Need To Know - Why adopt a vegan diet? Benefits of a vegan diet: - Balanced vegan diets have many health benefits. Some research has shown that following a vegan diet can help lower blood pressure and cholesterol, and shows lower rates of heart disease, type 2 diabetes and some cancers (9). - Environmentally friendly - reduces a single person's carbon footprint by 73% (University Oxford, 2018) (2). - In recent years, it has become easier to follow with a wider variety of vegan products available, fortified foods and supermarkets having vegan sections (3,4). - Vegan diets prevent the exploitation of animals. What you need to know about a vegan diet: - Can be difficult to adjust to and maintain, especially if pulses have never been a part of your diet, as they can initially cause bloating and discomfort within the digestive system. - Promotes weight loss (possibly excessive), which if not managed appropriately can lead to weight regain and an unhealthy, unbalanced diet. - Can be time consuming as it needs to be planned in order to ensure you are getting all the nutrients which are lacking in the diet (3,4). - Iodine is essential for thyroid hormone synthesis. Individuals adhering to vegan and vegetarian diets have been found to be vulnerable to iodine deficiency. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/0df4ade0-2d42-4c35-a704-3796a024cf31/pexels-trang-doan-793765.jpg Nutrition - Vegan Diet, Veganuary &amp; Beyond: What You Need To Know - Is veganism a one-size-fits all diet? Veganism is not for everyone, so do not feel pressured to take part in the lifestyle if it does not work for you. Other ways to lead an environmentally friendly lifestyle include reducing your food waste, supporting sustainable businesses, switching to renewables, and reducing your carbon footprint. If you want to attempt veganism, our advice to you would be to take it day by day and one meal at a time. You can take a flexible approach by aiming to increase your plant based food intake and minimise animal based food consumption. Ensure you are well informed before trying a vegan diet, so that you can ensure it supports your health instead of harming it! Do what works best for you…every little step towards a better environment counts! https://nutrition-rocks.co.uk/nutrition-blog/2021/12/30/pressures-around-social-drinking monthly 0.5 2021-12-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1a4e5ba4-b7ed-46ce-8cd6-ca72205a94f2/Drinking+during+the+festive+season+.png Nutrition - Pressures around Social Drinking - Social & Emotional Drinking Social Drinking Social drinking is extremely common in the UK, and it involves drinking in social situations. This includes events such as: work outings, parties, family, and friend gatherings. Social drinkers often consume a moderate amount of alcohol and are generally within their safe drinking limits (1). It’s important to note that social drinking habits vary from situation to situation and culture to culture. Emotional Drinking Emotional drinkers tend to drink to suppress feelings and emotion. When they pick up a drink it is more likely driven by emotions (2). Emotional drinkers can be triggered by nerves, loneliness, boredom, low self-esteem, and anxiety. Drinking to manage emotions and social anxiety can lead to alcohol dependency and the pressure to drink in social situations. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1ef09285-4651-46b6-b1bb-2d178d6f5bd0/pexels-jill-burrow-6858597.jpg Nutrition - Pressures around Social Drinking - COVID 19 & Drinking The COVID-19 pandemic and the resulting economic recession have negatively affected many people’s mental health. There has been a 30% increase in people reporting feeling of anxiety or depression since the pandemic began in late 2019 (3). People with anxiety and depression are more likely to report an increase in drinking during the pandemic (3). In fact, there has been a 59% increase in alcohol consumption since the beginning of the pandemic, in the UK (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/da5e62f9-9dd7-4e83-9cea-541535facb63/pexels-cottonbro-3171736.jpg Nutrition - Pressures around Social Drinking - Make it stand out Many people choose not to drink. Therefore, awareness is needed regarding the reasons people choose not to drink. 1. Religious reasons – many people refrain from drinking alcohol due to religious reasons. 2. Health reasons – it has been established that drinking too much alcohol can lead to many health issues like alcoholic liver disease. 3. History of alcohol abuse in the family – this makes individuals wary of drinking alcohol altogether. 4. Some people do not like the taste of alcohol. Others simply don’t enjoy the effects of alcohol and choose not to drink! But why is there a lot of pressure around drinking anyway? 1. Social norms and popularity. 2. Peer pressure - Research indicates that a third (35%) of UK drinkers drink more than they intended because they were encouraged by others (5). 3. The easy accessibility to alcoholic drinks. 4. High rates of social anxiety - Many rely on alcohol for confidence or to 'loosen up'. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1f57470f-969c-47fb-891c-bd34d1c2315d/kelsey-chance-tAH2cA_BL5g-unsplash.jpg Nutrition - Pressures around Social Drinking - Our Advice If you don’t drink… - Don't be afraid to say NO. - If you’re about to succumb to pressure- remember your reasons and beliefs towards not drinking. - Remove yourself from the situation if you are uncomfortable. - Ask for a non-alcoholic drink if you feel like you need to hold a drink. If you do drink… - Make good alcohol choices Eat before you drink to prevent passing out or alcohol poisoning. - Practice drinking mindfully - Aiming to “drink less” is too broad. Being mindful and conscious of how much and what you’re drinking is the best attitude to have. - Alternate drinks with non-alcoholic ones to slow down the speed of your drinking. https://nutrition-rocks.co.uk/nutrition-blog/2021/12/9/winter-remedies monthly 0.5 2021-12-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/a3745826-a53f-421a-aa6f-3a7bca49e022/turmeric.png Nutrition - Winter Remedies - Turmeric Turmeric contains the active compound curcumin, which has gained much hype around its anti-inflammatory and anti-oxidant properties.(1) Studies have found that it supports the immune system due to its anti-viral, anti-fungal, and anti-bacterial properties. However, dosage is important. Research suggests that 2g of turmeric spice may be enough to generate a potential benefit, whereas other studies state that turmeric extracts are more beneficial.(2) Additionally, because curcumin is poorly absorbed in the bloodstream, researchers have also suggested that incorporating piperine (pepper) supplements can help enhance its absorption.(1) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/18639d09-c88d-46a1-83e9-24f70f910758/gaelle-marcel-qOwyDpkhaCI-unsplash.jpg Nutrition - Winter Remedies - Ginger Ginger contains the bioactive ingredient gingerol, which is responsible for its taste and smell. Gingerol also possesses pharmacological properties. Much like turmeric, ginger has been proposed to contain anti-inflammatory and anti-oxidative properties that may aid in boosting your immune system.(3) If implemented in the correct doses, it can showcase an anti-microbial potential that can help treat infectious diseases, indicating it may have some power in preventing the cold or flu.(3) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/411781ee-784f-46b5-8946-eb3f288209a1/Vitamin+C%3B+Fact+or+Fiction.png Nutrition - Winter Remedies - Vitamin C Vitamin C is also heavily hypothesised to prevent the common cold. However, there is not one single vitamin that can effectively achieve this. With that being said, Vitamin C is a powerful anti-oxidant, which can support a healthy immune system. Intake can reduce the severity of the flu and its duration. However, the difference is marginal, with a 13% reduction in children and an 8% reduction in adults (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/7ec6701f-86c2-45b9-9805-4035f4ad2575/Chia+seeds.png Nutrition - Winter Remedies - So, how can I prepare for flu season? With this being said, there is no need to rush and consume these foods in mass quantities. However, knowing which foods can support your immune health is valuable so that you can build a sturdy immune system that withstands the winter season. Other factors can also depress our immune system, namely, a poor diet, old age, lack of sleep, and chronic diseases. - Increasing the amount of nutrients in your diet is critical for the growth and function of immune cells. This is as vitamins and minerals play a massive role in maintaining and enhancing the immune system. Ginger, turmeric, spinach, yoghurt, almonds, sunflower seeds, papaya, and green tea are just a few examples of natural immune system supporters. - Getting some physical activity in is also greatly beneficial. Studies indicate that moderately active people have greater resistance to infections due to improvements in the immune system. For example, an hour of cycling increases the blood capacity of immune cells. - Lifestyle changes can help too. Avoid smoking - it compromises the immune system and increases the risk of immune disorders. Excessive alcohol consumption can also increase the risk of infectious diseases and can ultimately suppress the immune system. - Lastly, maintain personal hygiene. This can help keep your immune system from getting overwhelmed with germs and microbes. https://nutrition-rocks.co.uk/nutrition-blog/2021/9/22/the-importance-of-free-school-meals-1 monthly 0.5 2021-09-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632309053448-9P3851JRBM2NCGUH5ZT2/pexels-any-lane-5946078.jpg Nutrition - The Importance of Free School Meals With children returning to school, many will be grateful to know they will receive a nutritious lunch every day. With thousands of children living in poverty in the UK, many families struggle to provide their children with three full meals a day (1). Fortunately, schoolchildren who meet the relevant criteria are eligible to receive free school meals. Since a balanced diet is crucial for a child's growth and development, school meals play a vital role in keeping young children healthy. In England, free school meals are available to all public school children in Reception, as well as Year 1 and 2. From Year 3 upwards, children may be eligible for free school meals if they or their parents receive any of the selected benefits (2). In Scotland, any child between Reception and Year 4 can receive free school meals, which is due to increase to Year 5 in 2022 (3). The more children with access to universally available school meals, the fewer children will miss out due to stigma. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632314297103-QH66JJXG8NUNYDYFNYW8/Screenshot+2021-09-22+at+13.37.54.png Nutrition - The Importance of Free School Meals - The stigma attached to free school meals The stigma surrounding free school meals is an issue that must be addressed. This stigma suggests many children are missing out on a nutritious lunch because of their fear of embarrassment. As a result, some children will choose to go hungry rather than risk the possibility of being teased or bullied by their peers. Some schools choose to allocate vouchers to students who are eligible for free school meals, which are then used to redeem their free school lunch. The stigma currently attached to free school meals revolves around the voucher system still used in many schools across the UK. However, a cashless payments system is helping tackle this issue (4, 5). Cashless payment systems allow parents of children who do not receive free school meals to pay online. This means that all children receive their school lunch in the same way. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632314088404-CZZ3IEF04VLTSVGD13R8/Screenshot+2021-09-22+at+13.34.09.png Nutrition - The Importance of Free School Meals - Why do we need free school meals? A 2020 study revealed that food insecurity impacts 8% of families in the UK, with an extra 6% only marginally food secure (6). This statistic indicates there are thousands of children who don't know when their next meal will be. Unfortunately, the COVID-19 pandemic has worsened this situation, with an additional 120,000 children plunged into poverty (7). The £20 increase to Universal Credit payments, which was introduced in response to the pandemic, is set to end on the 6th of October. This reduction is estimated to push a further 200,000 children into poverty (8). Currently, with over 420,000 pupils becoming eligible for free school meals since the beginning of the first lockdown, they are now more vital for our future generation's health than ever. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632309979433-ULV1GYQ71J507XQTQPXP/pexels-yan-krukov-8612995.jpg Nutrition - The Importance of Free School Meals - How beneficial are free school meals for school children? Free school meals have a positive impact on the lives of 20.8% of schoolchildren, representing 1.74 million pupils (9). Therefore, roughly one-fifth of school children are now receiving a nutritious lunch as a result of the free school meals scheme. Additionally, given that most home-packed lunches rarely meet the nutritional standards of school meals, children receiving free school meals may be consuming a more balanced lunch (10). A nutritious lunch has been proven to help children focus and improve their learning (11). Healthy lunches also have a positive effect on children's mental health and emotional development. However, since food insecurity can contribute to low self-control levels and poor interpersonal skills, supporting children with the nutritious lunches needed to develop these skills is extremely important (12). Furthermore, the availability of free school meals positively impacts parents and careers. They can avoid the added stress of being unable to feed their children and be comforted knowing their kids are receiving a nutritious school meal every day (13). In turn, this reassurance positively impacts parental mental health, as they can worry less about providing lunch for their children and instead focus on maintaining an uplifting family home life. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632313542209-9KDXI80FLTPSMBFF3BL9/Screenshot+2021-09-22+at+13.25.31.png Nutrition - The Importance of Free School Meals - Our Advice - Check your eligibility for free school meals using this link: https://www.gov.uk/apply-free-school-meals. - If you are struggling to provide school lunches for your children, speak to their school regarding any helpful resources. - If the stigma around free school lunches prevents your children from opting in, raise your concerns to their school. - If you are not eligible for free school meals and are looking to provide nutritious meals on a budget, check out our Instagram post called "Healthy Meals on a Budget for Children" for additional advice. https://nutrition-rocks.co.uk/nutrition-blog/2021/9/20/food-allergies-in-children monthly 0.5 2021-09-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632126654919-5I4DF71CUUUCC9RPO7N1/pexels-lisa-vhb-916925.jpg Nutrition - Food Allergies in Children Food allergies, despite being a common global occurrence, can significantly diminish someone's quality of life and limit their food options. Those experiencing food allergies may find themselves unable to create nutritionally balanced meals, as the number of palatable and allergen-free food options at the supermarket can be scarce. Unfortunately, over the past two decades, researchers have witnessed increases in food allergy-related hospital admissions in several developed countries, such as the United Kingdom, United States, and Australia (1). Additionally, as our world becomes increasingly Westernised, food allergy prevalence in developing countries also begins to climb, emphasising the importance of this now widespread public health issue (1). An even greater cause for concern is that food allergy prevalence is highest amongst young children, with effects that undoubtedly spill over into adolescence and adulthood (1). Therefore, there is a major urgency to uncover solutions that prevent food allergies from developing in children across the globe. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632129532658-IJSB7EF2WZZF7TF4LSPM/pexels-photo-5446848.jpg Nutrition - Food Allergies in Children - What steps can parents take to reduce the likelihood of food allergies developing in their children? As an allergy prevention tactic, findings from recent studies stress the importance of introducing solid, allergenic foods beginning at four months of age. According to the British Dietetic Association (BDA), foods that commonly provoke allergies in children should also be the foods introduced in early life, such as cow's milk, eggs, peanuts, tree nuts, wheat, soy, fish, shellfish, and sesame (2). Moreover, research suggests this method is effective. For example, the EAT study demonstrates that introducing allergenic foods from three months can effectively reduce food allergies, given infants consume sufficient quantities (3). Furthermore, the LEAP study shows that children who were introduced to peanuts at four months had an 11.8% lower prevalence of peanut allergies at 60 months compared to infants who were never exposed to peanuts - signifying that consistent exposure to allergens in early life can be successful in prevention (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632134217247-3V7GTF5YDXEYWANMMLI4/Screenshot+2021-09-20+at+11.36.44.png Nutrition - Food Allergies in Children - How should parents monitor for food allergies in their children? Keep a watchful eye when introducing allergenic foods and look out for signs of an allergic reaction, such as coughing, itchiness, and swelling (5). If you are seriously concerned your child has an allergy, make sure you seek medical advice from a paediatrician. Health professionals can then discuss several conventional and alternative allergy testing methods suitable for your child. If you would like to read up on the different types of allergy testing, we recommend the BDA's Food Allergy and Food Intolerance Testing Fact Sheet, available on their website (6). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632127112287-F89NIZZG3F93MUEDIL2P/pexels-photo-949069.jpg Nutrition - Food Allergies in Children - What recipes are recommended to introduce these allergenic foods? Whilst every child's tastes and preferences are different, here are some example meal ideas to get you started on introducing common food allergens. - Oatmeal (prepared with cow's milk) with smooth peanut butter. You can also substitute peanut butter with other nut butters to ensure variety in exposure. - Scrambled egg with pasteurised full-fat cheese. - Bread with hummus. - Poached fish or shellfish with mashed sweet potatoes. - If you are a vegetarian or vegan household, you can introduce soy by blending silken tofu into smoothies or preparing extra-firm tofu with low-salt and low-sugar seasonings that your child tolerates. Alongside these staple meals, ensure that you provide your child with a variety of fruits and vegetables. It may take a lot of patience and several unsuccessful attempts, but encouraging a diverse plate will help your child get used to new foods, flavours, and textures (7). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1632130386592-AHLN8YIACOBPKI012EYL/Screenshot+2021-09-20+at+10.32.53.png Nutrition - Food Allergies in Children - How can you endorse a positive relationship with food when your child has allergies? Promoting a positive relationship with food can be challenging, especially if your child has allergies preventing them from eating whole food groups. In cases like these, it is crucial to refrain from using negative language around food. Instead, communicate with your child about whether they enjoy their meals and what foods they prefer. This ensures that their diet, whilst being allergen-free, also keeps them content and happy. Additionally, present your child with a range of allergen-friendly foods to promote variety and autonomy. This way, they can make their own decisions about what foods they like and dislike (8). If you feel discouraged and have trouble curating nutritionally balanced meals for your child, do not hesitate to seek professional help. Dietitians can provide nutrition advice and suggestions for well-balanced dietary intakes that are not only tasty and diverse, but also culturally-appropriate as you manoeuvre handling a food allergy in your household. For further information on food allergies, check out the BDA’s allergy fact sheets. For allergy support via social media, check out the FANS’s allergy support resources, linked below: https://www.foodallergynottingham.co.uk/pdf/resources/social-media.pdf https://nutrition-rocks.co.uk/nutrition-blog/2021/9/8/maintaining-self-esteem-during-the-back-to-school-season monthly 0.5 2021-09-22 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631084368549-MEK4B0OJMEHZRRM492CK/pexels-karolina-grabowska-8003584.jpg Nutrition - Maintaining self-esteem During Back to School Season With school steadily approaching, some may feel anxious awaiting its return. Remote teaching seems to be a concept of the past, and the inevitability of constant social interaction may be overwhelming as we return to full classrooms and busy hallways. Despite being an establishment that inspires people to achieve great success, schools can also encourage competition and comparison, exacerbating the many academic and social pressures placed upon today's youth (1). It is no surprise that the COVID-19 pandemic has heavily impacted everyone's lives. Unfortunately, children are not exempt from its effects, as they sustain long-term effects emerging from this time of unease and instability. A recent study revealed that sedentary life has increased over lockdown, and consequently, screen time has also sky-rocketed (2). As a result, children have become exposed to masses of information about the virus and how it has changed the world around us (2). Naturally, this incites a considerable amount of fear and anxiety as they return to school and face their future with great unease and doubt (2). This negative mindset can be intensified in a school environment. A study by Feldlaufer and colleagues revealed that as children age through the school system, there is a decrease in cooperation and an increase in social comparison behaviour amongst students (3). Moreover, in adolescence, anxiety around peer approval increases significantly (4). People can begin to stress about their appearance, resulting in higher levels of body dissatisfaction and potentially putting them at risk for developing conditions such as eating disorders (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631084447459-JBK1W0BDXXOG31IY9OY5/pexels-max-fischer-5211437.jpg Nutrition - Maintaining self-esteem During Back to School Season - What can be done about it? From a system-wide perspective, schools need to provide opportunities for their students to be autonomous (6). This is because fostering independence and responsibility in children and encouraging open communication can raise one's self-esteem (6). However, on an individual level, people must explore appropriate coping mechanisms to manage the worry and stress of returning to school, especially in the context of the pandemic. One way to maintain self-esteem would be to join a team or a club of an activity you genuinely enjoy. This environment would induce a sense of belonging, which can help improve one's self-esteem (7). Additionally, confiding in school personnel is another way to feel supported throughout the school year (8). Therefore, talking to your favourite teacher or counsellor about your anxieties, goals, and future can help you feel reassured as you manoeuvre through a world changed by the pandemic (8). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631085375889-P3TFW8SP3FP5CPRIBWZ4/pexels-tima-miroshnichenko-5428003.jpg Nutrition - Maintaining self-esteem During Back to School Season Other ways to maintain good self-esteem would be to explore an outlet that does not focus on academia. Some examples would be reading, watching films, or starting a creative project such as painting or crocheting. Lastly, given how many people are constantly on their phones, we do not just compare ourselves and our achievements to those in direct proximity to us, but we also receive information about people in the public sphere and their accomplishments. This can be a breeding ground for insecurity, especially if one frequently compares themselves to others. Therefore, a good practice to maintain positive self-esteem would be to unfollow people on social media that you often compare yourself to. Instead, follow people with diverse backgrounds and body types who you are inspired by, and aim to maintain this practice in everyday life to build self-esteem and refocus your energy on your intentions. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631084826545-UQYSDU8I1ZEOLI48H17I/pexels-august-de-richelieu-4260485.jpg Nutrition - Maintaining self-esteem During Back to School Season - Our Advice 1. Join a club, sports team, or a group activity that you are interested in. 2. Talk to your teachers about the upcoming school year and how they can help support you. 3. Explore a creative outlet in your free time. 4. Follow people on social media that encourage diversity and inspire you. https://nutrition-rocks.co.uk/nutrition-blog/2021/9/8/back-to-school-anxiety-for-children-post-lockdown monthly 0.5 2021-09-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631081863802-6HQ5UYKR05A9YND63MBF/pexels-rodnae-productions-8499575.jpg Nutrition - Back-to-school Anxiety for Children Post Lockdown - Children, lockdown, & anxiety As September looms, many teenagers going back to school face an added source of anxiety after spending so much time at home. Returning students have expressed worries about adjusting back to school routines, walking to class alone, and health safety post lockdown (1). Lockdown has contributed to generalised anxiety globally. However more specifically, the lack of social interactions during isolation has led to increased social anxiety within teenagers (2). What is social anxiety? Social anxiety is a type of anxiety disorder when everyday activities like going out in public or talking to friends become an overwhelming fear. It is one of the most common forms of anxiety in teenagers and tends to develop at around 13 years of age (3). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631082006189-ZL85TMHOTYAWKTMBSJF9/pexels-olia-danilevich-5088022.jpg Nutrition - Back-to-school Anxiety for Children Post Lockdown - Back-to-school anxiety - Some children have expressed reduced contact with peers since the start of lockdown (4). Therefore, experience anxiousness about reintegrating with friends at school. - Remote learning may have relived pressures such as being singled out by a teacher, learning difficulties, and bullying. Returning students must mentally readapt to those situations, finding it distressing. - Students may be fearful of catching COVID-19 and worry about their friends and family. This leads to reduced social interactions, communication with peers and rise in anxiety. …amongst many others. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631082158613-JI38QGO6O65728FU7YN3/pexels-louis-3143809.jpg Nutrition - Back-to-school Anxiety for Children Post Lockdown - Signs that a Child is struggling Although symptoms of anxiety vary from person to another, common symptoms are: - Difficulty sleeping - Feeling restless - Difficultly concentrating - Frequent headaches and stomach-aches - Avoiding schoolwork - Not finding the pleasure in things they would usually enjoy - Refusing to go to school - Declining invitations to social events https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1631082278441-2LBNB4XOHF956VZYSA2N/pexels-caleb-oquendo-3877563.jpg Nutrition - Back-to-school Anxiety for Children Post Lockdown - Our Advice Advice for parents 1. Beware of general symptoms of anxiety Read up on anxiety symptoms and be vigilant towards your teenager. 2. Validate their feelings Instead of dismissing their fears (There’s nothing to be worried about!), acknowledge their feelings to make them feel more secure (I know how hard it can be). 3. Be available Teens may choose an inconvenient time to open up about their feelings. Be prepared to stop and listen if you possibly can. 4.Take care of the basics Make sure your child is getting enough sleep, exercise, and eating regular meals. Advice for Children 1. You’re not alone! Many children have the same fears especially during these unpreceded times. 2. Master deep breathing Take deep breaths and count to 10 to relieve tension. 3. Practice positive self-talk Optimism can lower stress levels 4. Reach out for help You don’t have to suffer alone. Speaking up is an act of courage itself. There are many support options out there to help you. https://nutrition-rocks.co.uk/nutrition-blog/2021/8/18/the-importance-of-sleep-in-women monthly 0.5 2021-08-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629305420731-I8VN34DI53WOAEV5ITCQ/tracey-hocking-O6NsOZYZMTI-unsplash.jpg Nutrition - The importance of sleep in Women - Why do we need sleep? Fundamentally, sleep is time to recharge and repair the body and a lack of sleep can have a profound effect on our bodies function, including the way that genes and cells behave (1). A poor sleep schedule has been linked to a decline in physical and mental health, as well as implicating concentration and focus. The ‘body clock’ is regulated by a circadian rhythm which runs on a 24hr schedule, making us increasingly tired throughout the day and ready for bed at night time (2). A number of things can affect this rhythm such as light, this is how we know our brain knows when it's day or night! In the morning, cortisol is released, and in the evening, the hormone melatonin makes us feel drowsy and ready for sleep. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629305479180-U6TZLHGY3JYV4JONLGXJ/Sleep+post.png Nutrition - The importance of sleep in Women - What role does diet play? Sleep and nutrition are intrinsically linked, and certain micronutrients have shown to play a role in a healthy sleep rhythm. In women, inadequate intake of calcium, magnesium, and vitamins A, C, D, E, and K have all been linked to shorter sleep duration, with a large-scale study conclusion that short sleep is associated with increased nutrient inadequacy (3). It is recommended that a balanced and varied diet will supply all the necessary micronutrients to support a healthy sleep routine. Both High and low-carbohydrate intake has been shown to play a role in sleep patterns, with glycemic index being a key factor (4). There is little evidence to show that specific individual foods impact sleep rhythm as opposed to a broader dietary view, though research is ongoing! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629305579583-P6NV91P4NI8NYFR4SVFN/pexels-taryn-elliott-4112558.jpg Nutrition - The importance of sleep in Women - What are the consequences? Sleep deprivation is a serious concern, with poor sleep affecting around 1 in 3 people (5). Long-term lack of sleep can trigger or worsen symptoms of mental health concerns such as anxiety and depression, it becomes difficult to concentrate and think clearly. Physical health can also take a turn, with links to diabetes, high blood pressure, and heart disease. Having a poor night's sleep is normal, though when this is sustained, it can have a long-term impact. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629305621013-8DK9C251OVCNE21GMNXA/pexels-ava-sol-8647069.jpg Nutrition - The importance of sleep in Women - Our Advice To establish a healthy sleep schedule, there a number of actions which have shown to help: 1. Head to bed at a similar time every evening to introduce a regular bed-time into your sleeping rhythm, you will tend to find that you feel drowsy at the same time! 2. Reduce time spent looking at screens in the hours before going to sleep - this includes phones and TV screens! 3. Try to reduce caffeine intake late in the day - caffeine reacts differently in different people, and it may keep you awake for a prolonged amount of time and hinder sleep. 4. Sleeping in the daytime will affect your sleep hygiene and alter your schedule. Napping after 3pm especially will make it tricky to sleep later on. https://nutrition-rocks.co.uk/nutrition-blog/2021/8/16/lets-talk-perimenopause monthly 0.5 2021-08-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629097313381-U0PBY4HHN61KQY8IR1KM/Perimenopause+2.png Nutrition - Let's Talk... Perimenopause - The Menopausal Transition The menopause is established 12 months from the last menstruation period, a process all women will experience at one stage in their lives.1 Yet, the stage not often talked about is the perimenopause, defined as the stage that precedes the menopause and may affect some women as early as in their mid 30s. The perimenopause meaning ‘about the time’ is known as the menopausal transition, the body’s natural shift in hormones from the reproductive phase to the non-reproductive phase. Women often assume and misconstrue the biological changes experienced in the late 30s and during their 40s as menopausal symptoms or even a part of aging, when in fact, this stage leading up to the end of their period is the perimenopause. The transitional stage can last several years, and the change in hormones can cause an array of varying symptoms amongst women before the menstruation cycle ceases. Perimenopause may begin with a change to the flow or duration of the menstrual period and is signalled by the onset of irregular cycles until the last menstruation period. Women may also experience symptoms that are usually associated in the years post menopause such as hot flushes, night sweats, heart palpitations, bloating, changes in blood pressure, sleeplessness, anxiety, low mood, vaginal dryness, brain fog, low sex drive, weight gain and osteoporosis (2). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629097709299-EJI1SZGPM1NL6KSGILJO/Perimenopause+2-2.png Nutrition - Let's Talk... Perimenopause - What’s the cause? You may have learned at school the basics of the female reproductive life cycle experienced during puberty. However, despite the significance of the menopause and the physiological changes it has on a woman's life, very little formal education is given on the hormonal change at the end of the reproductive cycle. Both stages of puberty and perimenopause are affected by a change in the production of the luteinizing hormone (LH) and the follicle stimulating hormone (FSH).1 During puberty, the LH and FSH hormones stimulate the ovaries to produce the sex hormone oestrogen and progesterone preparing the body for reproductive development. Whilst in perimenopause, the ovaries produce less oestrogen and progesterone, and the levels fluctuate and gradually decline prompting the varying symptoms experienced. There is also growing research to link both stages to an increase in levels of the stress hormone cortisol, suggesting a plausible link to increased vulnerability and sensitivity that could trigger low mood and anxiety experienced by many women during puberty and perimenopause. 2 While changing hormones levels may be responsible for most of the symptoms experienced during perimenopause, lifestyle patterns and age may also contribute to the perception of symptoms.3 Women naturally experience an increase in their abdominal fat as they age, this is thought to be attributed to the psychological effects of perimenopausal symptoms, reduced exercise, responsibilities, anxiety and caring for families which can cause stress and lead to comfort eating and drinking. Yet, there is strong evidence to suggest weight gain during perimenopause is a precursor of menopause and unrelated to age.4 A study conducted in the US found decreasing oestrogen levels during perimenopause did increase the accumulation of fat in the abdomen. Although, a decrease in exercise and sleep was also considered to contribute to the overall weight gain.4 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629097782947-KWYZMMUAY73K2Z0JH8P9/larisa-birta-FNHtUflcqT4-unsplash.jpg Nutrition - Let's Talk... Perimenopause - What can be done? If you think you are experiencing perimenopausal symptoms, making some small, gradual changes to your lifestyle may help manage your symptoms and reduce the risk of metabolic conditions caused by abdominal weight gain, loss of muscle mass and loss of bone density. · Consume less alcohol and caffeine – caffeine and alcohol can trigger hot flushes and disrupt sleep · Avoid spicy food – spicy food can trigger hot flushes · Practice meditation, yoga, mindfulness – to alleviate stress and help hot flushes · A healthy balanced diet, including at least 5 portions of different fruits and vegetables, fish, nuts, seeds, legumes, calcium-rich foods (diary and dark green leafy vegetables), reducing salty snacks and processed foods · Incorporating daily moderate exercise that you enjoy for 30 minutes, and strength exercises at least twice a week · Foods containing oestrogens consumed few times a day may relieve some symptoms · Foods’s high in vitamin D – vitamin D is important for bone health, the main source of vitamin D is sunlight, however in the UK we are recommended to take a daily Vitamin D supplement during the winter months. Seek advice for supplements from your GP or dietitian ·Foods high in magnesium - there is evidence that magnesium can help improve low mood and bone health. Seek advice for supplements from your GP or dietitian · Hormone Replacement Therapy (HRT) – low-dose oestrogen can be provided in gels and patches within HRT and can help ease severe perimenopausal symptoms. When lifestyle changes are not relieving your symptoms, do seek advice and discuss the risks and benefits of HRT with your GP. It is still possible to become pregnant during perimenopause. Despite irregular menstruation cycles and fluctuating hormone levels during the menopause transition stage, your ovaries are still releasing eggs and thus it is still possible to become pregnant. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1629098111102-ZIH9TVRQS8HT9SO0YZCU/Quotes-13.png Nutrition - Let's Talk... Perimenopause - What can be done? Recent findings from UK Menopause Support found that only 59% of universities with medical programmes in the UK offer formal training on the menopause to their students.5 This, as well as an absence of longitudinal data on women’s symptoms in many studies, has resulted in a lack of awareness amongst healthcare professionals in identifying and diagnosing perimenopause. A report conducted on behalf of the British Menopause Society found that 50% of women surveyed experience symptoms without seeking support from a healthcare professional.6 Instead women tend to resort to self-care approaches, over the counter treatments and alternative therapy to manage their symptoms.3 Although there may not be a lot of support for women experiencing symptoms, with more attention and awareness the help and information is becoming available. The National Institute for Health and Care Excellence (NICE) published their first guidelines on the Menopause in 2015, which appropriates treatment options available for women experiencing symptoms.7 In addition, a recent published Government report highlights the guidelines to help manage menopause at work.8 The more it is discussed, the more awareness and attention will be brought to support the women experiencing symptoms. And lastly, more education is needed for healthcare professionals, girls and women to overcome the stigma attached to perimenopause and its symptoms. Resources: Menopause Support BDA Menopause https://nutrition-rocks.co.uk/nutrition-blog/2021/8/5/antioxidants-popularity-amp-controversy monthly 0.5 2021-08-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1628147425714-TVZC241NA4J9CV3W51UG/eiliv-sonas-aceron-uzdfBCKwKTk-unsplash.jpg Nutrition - Antioxidants: Popularity &amp; Controversy - Antioxidants: An Introduction Antioxidants can be both natural and man-made compounds which may prevent oxidative stress in the body (NIH, 2013). They do this by scavenging for free radicals, preventing them from accumulating and causing damage to tissues and cells. Antioxidants can be found in a range of sources, but primarily, fruit and vegetables are highly abundant as well as herbs and spices. What do antioxidants do? Antioxidants’ popularity comes from their link to the reduction of cardiovascular disease, cancer, and inflammation. This relationship is still under investigation given that in laboratory settings, the intake of antioxidant supplements has failed to show a reduction in chronic disease risk, casting doubt on the extent of their effect (1). Though when it comes to whole food sources, antioxidants have shown to provide numerous health benefits which encourages the ‘food first’ approach (2). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1628147499741-XIEP1T5FLWFZ8LF5Z9MG/Antioxidants.png Nutrition - Antioxidants: Popularity &amp; Controversy - Supplements or Diet? Both the food industry and nutraceutical market have been known to amplify the role of antioxidants and brand their sources as ‘superfoods’. Such foods include berries, kale, and green tea among many others. When it comes to supplements, it’s unlikely that they can emulate the package of fibre, minerals and antioxidants that whole fruit and vegetables can offer (3). This is because food sources include a multitude of accompanying nutrients which may play a role in the absorption and binding of antioxidants to allow them to scavenge free radicals in the body. Supplements tend to contain isolated antioxidants such as B-carotene and selenium. They also tend to include only one form of a compound, when in food sources there can be tens of configurations. There are concerns surrounding the use of antioxidants supplements and intake of certain medications, making it paramount that patients consult with their doctor regarding potential interactions. Dosage is a topic commonly debated as well, given that caution has been urged if shopping for antioxidant supplements as many come in very high doses. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1628147786380-M8LZD3EX513LNQG58WRX/pexels-karolina-grabowska-4210785.jpg Nutrition - Antioxidants: Popularity &amp; Controversy - Our Advice - Dietary sources of antioxidants are the recommended option over supplements, ensure you are consuming a wide range of fruits and vegetables - in many different colours! - Don’t peel your fruits and vegetables where possible. The skin of potatoes, carrots, and apples all contain high amounts of fibre and antioxidants. https://nutrition-rocks.co.uk/nutrition-blog/2021/7/21/lets-talk-about-meal-replacements monthly 0.5 2021-07-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626836234100-98E2RSPU6DTTMWLZ0Y5U/ctrl-a-meal-replacement-a_Q3fPs3qLs-unsplash.jpg Nutrition - Let’s Talk About Meal Replacements... - What are meal replacements? Meal replacements are generally classed as products which aim to substitute a solid-food meal and are found in different forms such as bars, drinks and soups. They’ve been a controversial product on the market and are frequently debated in the media over how healthy and suitable they are in the diet. We’ve seen meal replacements on the shelves for years, but have recently seen a resurgence due to savvy marketing and rebranding. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626836565340-1J3XO0S5NBJ1AG9NW8XJ/Meal+Replacement.png Nutrition - Let’s Talk About Meal Replacements... - Are they nutritious? When compared to a balanced meal, replacements struggle to match up. Meal replacements can provide key nutrients such as protein and fibre, but tend to be communicated in a misleading way, leading to exaggerated health claims and savvy slogans. They’ve also come under fire for being high in added sugars, especially products such as milkshakes and snack bars. Sufficient quantities of vitamins and minerals are tricky to find in meal replacements causing concerns over deficiency if taken as part of a long term diet. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626836791023-JAZ2GJ17NPFMOTATJJZ7/pexels-lisa-1172019.jpg Nutrition - Let’s Talk About Meal Replacements... - What’s their intended use? Meal replacements have shown to be effective in weight loss programmes in a number of trials. A 2019 study found that a liquid meal replacement programme did show modest reductions in BMI, waist circumference, fasting insulin and diastolic blood pressure (1). It does still cite the need for further trials to affirm the findings and consider confounding factors like gender and age. Many studies also stress the importance of monitoring patients’ blood pressure and cardiometabolic markers in those undertaking meal replacement diets, as to ensure safety and identify any adverse effects (2). Oral Nutritional Supplements (ONS) are products provided to patients in acute and primary health settings to deliver macro and micronutrients, they tend to coincide with a solid-food diet though some can be used as a sole source of nutrients (3). The majority of ONS are prescription only and closely monitored by health professionals including registered dietitians. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626836859308-SFMVPWEM3950M41XOHCP/ella-olsson-P4jRJYN33wE-unsplash.jpg Nutrition - Let’s Talk About Meal Replacements... - Is this a sustainable weight loss method? With any weight loss method, the follow up period to assess long-term impacts is crucial to assessing its overall effects. It’s worth noting that a TMR diet (total meal replacement) is different to integrating meal replacements into a whole foods diet, as it substitutes every meal. The worry with strict meal replacement plans is that short-term weight loss will be achieved, but is incredibly difficult to maintain long-term as whole foods are reintroduced into the diet. Consuming liquified meals on a consistent basis is monotonous and difficult to commit to long-term, this can lead to further weight gain when the meal replacements are stopped. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1626837114587-PGKYFHC5OFYCLBM2WSST/hayley-maxwell-p_uTaHtKKs8-unsplash.jpg Nutrition - Let’s Talk About Meal Replacements... - Our Advice: 1. Meal prepping will save up time when looking for a convenient and balanced meal 2. Meal replacements could be considered starting blocks for a longer-term weight loss plan. Focusing on balanced meals made of whole foods as time progresses will ensure you are receiving key macro and micronutrients. 3. Especially if you are on medication, consuming regular meal replacement products may be of concern. Speak to your GP, a registered dietitian or registered nutritionist for further advice. https://nutrition-rocks.co.uk/nutrition-blog/2021/7/6/does-advertising-amp-branding-affect-the-food-preferences-of-children monthly 0.5 2021-07-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1625548661902-NRD0TSOOOKOZVBOD1M71/Advertising+post.png Nutrition - Does advertising &amp; branding affect the food preferences of Children? The new rules were announced last month, ahead of National Childhood Obesity Week and have garnered much media attention with measures and strategies to limit advertising of junk food on TV initiated over a decade ago. Restrictions were first introduced in 2007 on the packaging of foods aimed at children and the scheduling of food advertisements during children’s programmes to combat childhood obesity. More recently, during the Queen's speech in May this year, the government proposed a 9 pm watershed ban on adverts for food and drinks HFSS on TV and online. The actions to expand the restrictions before the 9 pm watershed have been hugely supported by MPs and healthcare professionals. While the food and advertising industries have voiced their criticism of the measures, particularly regarding the advertising of newfound product reformulations. The new rules do not restrict companies advertising on their own websites and social media accounts and smaller brands (less than 250 employees) will still be allowed to advertise food and drinks HFSS (1). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1625548880378-N82LRWXA6WS8P2MR51DQ/3.png Nutrition - Does advertising &amp; branding affect the food preferences of Children? The food and advertising industries have used clever marketing to entice children and teenagers for decades, taking full advantage of the vulnerability of children. Children and teenagers lack the ability to interpret the tactful techniques used in advertising due to their ‘precognition’ stage of cognitive defence, leaving them unable to separate real content from clever advertising. Advertisers use marketing techniques such as; - Fun and engaging adverts - Theme tunes that a child can recall - Schedule adverts during family TV shows/programmes - Use celebrities, cartoon characters, sports personalities to promote products - Use social media influencers to endorse products during vlogs and in social media - Use comedy, bright colours, graphics & funny voices in adverts - Free gifts and promotions to entice children and teenagers to buy their products. Along with advertising, packaging of food and drinks HFSS is used as a ‘silent salesman’ to further influence the preferences of children (2). Visual elements of food and drink HFSS packaging are used to attract the attention of the younger generation. The allurement of recognisable characters, colours and the design accentuate the brand, impact, and create communication between the consumer and the food industry. The food industry uses; 1. Characters as mascots to appeal to children e.g. Tony the Tiger on Kellogg's Frosties 2. Familiar characters from TV programmes e.g. Peppa Pig 3. Food shaped as animals or into fun shapes to appeal to children e.g. Pom-Bear Crisps, alphabet pasta 5. Offers of free gifts & special promotions e.g. free stickers, collecting cards 6. Colour e.g. brightly coloured packaging used to attract attention and seem fun and exciting https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1625549116250-79HZQK55CK0WZZM2SHZ9/2.png Nutrition - Does advertising &amp; branding affect the food preferences of Children? - Why the need for such policies? The advertising of unhealthy food has dominated our screens, radios, magazines, billboards, and bus-stop for years. A report by the Obesity Health Alliance revealed that almost 60% of food and drink adverts shown during family viewed programmes were for foods HFSS.3 Certainly, this has had an impact on our diets and eating patterns with numerous studies highlighting the direct effect advertising of food on TV, and the internet has on children’s preferences, diet and eating habits. A good deal of these studies has shown the influence advertising of food and drink products HFSS have on children’s ‘pester power’ to sway their parents' purchasing choices and the overall impact on children’s eating behaviours (4). The studies revealed that children exposed to HFSS food and drinks were more likely to have a preference and influence their parents to consume the brands advertised. The disparity in advertising of healthy and unhealthy foods is surely a large contributor to the increasing obesity rates in children and damaging the future health of children. A staggering £300 million and more was spent on the advertising of unhealthy food in 2017 as calculated in a report by The Food Foundation.5 In comparison, just over £16 million was spent on advertising of fruits and vegetables due to the fact that there are no brands for fruits and vegetables to drive the competitive marketing (5). Indeed, the government’s commitment to introduce restrictions on advertising before 9 pm will reduce the exposure to advertisements of food and drinks HFSS and can only be a step in the right direction. Previous policies such as the Soft Drinks Industry Levy known as the ‘Sugar Tax’ and an advertising ban on junk food on the Transport for London (TfL) network in 2019 were heavily condemned (6). However, the tax on soft drinks encouraged drinks companies to reformulate and produce healthier versions of their products. Likewise, TfL restrictions on advertising of junk food reportedly increased space for advertising of healthier foods (7). It remains to be seen whether the efforts to minimise exposure to advertising of unhealthy foods, particularly food and drinks HFSS will reduce the obesity rates in children. Furthermore, the restrictions may not necessarily be effective in reducing the exposure of such advertisements to teenagers and young people that watch TV and online content after 9 pm. Yet, with the aim to tackle childhood obesity, such government policies and strategies can be positive in helping people make better choices with less exposure to adverts that influence and affect the preferences of children. https://nutrition-rocks.co.uk/nutrition-blog/2021/7/5/weight-stigma-amp-school-weigh-ins monthly 0.5 2021-07-05 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1625472247442-0AC6QPEL9EI2T96HZ6OU/Weight+Stigma.png Nutrition - Weight Stigma &amp; School Weigh-Ins - What is weight stigma? “Weight stigma refers to societal devaluation on the basis of body weight so that people of higher weight are subject to prejudice and discrimination.” It also refers to stereotyping individuals based on their weight which generates health disparities (1) and can lead to the development of eating disorders (2). Weight stigma is present in all aspects of society including education, healthcare and the media. It is estimated that weight discrimination is one of the forms of discrimination most often reported by adults. The use of BMI inspires weight stigma, contributes to eating disorders, and affects people's body image and mental health. BMI is an inaccurate measure as there is no distinction between lean and fat mass, no representation of fat distribution and it is inaccurate for some ethnic subgroups of the population. Adopting a Health at every size approach would be more helpful and inclusive. Health measurements that focus solely on BMI will lead to more harm than good, and it’s inventor, Adolphe Quetelet, actually intended it to be used only at population level and not to assess the health of individuals. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1625472429071-QIA5CNWCR872OW7U730S/alexander-shatov-mr4JG4SYOF8-unsplash.jpg Nutrition - Weight Stigma &amp; School Weigh-Ins - How weight is presented in the media Weight stigma is perpetuated in the media as the idealisation of certain body types are favoured whilst others are shamed. The media bombards the public with negative messages portraying individuals who are overweight as lazy and assuming individuals lack will power and control when it comes to weight. It is important to be aware that the diagnosis and treatment of obesity is not straightforward. The aetiology of obesity is the result of the interplay of many factors which all need to be considered. Messages such as ‘EAT LESS AND MOVE MORE reinforce blame and guilt onto people who are overweight and disregard their emotional health and well-being. Moving Forward On the 9th April 2021 The Women and Equalities Committee published a report on Body Image (3). It has the potential to revolutionise the way we practice medicine moving forward. The report highlighted the need to erradicate weight-based discrimination within the national health service, as well as the need to include body image education in the national curriculum. The report also deemed the government's new measures to tackle obesity ‘ineffective’ and highlights the need for further research to shed light on the rise of eating disorders in the UK. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1625472880321-6R5757RBQ27Z27IPPTPN/pexels-max-fischer-5211430.jpg Nutrition - Weight Stigma &amp; School Weigh-Ins - The issue with School Weigh-Ins From September, the government plans to reintroduce regular school weigh-ins to address lockdown health concerns and potential weight gain. A key issue with this proposal is the use of BMI as a focal measurement and the disregard for the embarrassment and discomfort this will cause many children. The pandemic has been extremely difficult to adjust to for all age groups, but concerns over children’s mental health are prevalent given the long breaks from school and social settings. The programme of regular weigh-ins where a numerical measurement is intended to spur a sudden lifestyle change is lacking in understanding of obesity as a societal issue and one with many layers. Fixating on the outcome of a weigh-in at such a vulnerable stage could propel an obsession with body size and even disordered eating habits. Testimonies from those who experienced regular school weigh-ins at a young age speak of long term embarrassment and shame surrounding their body image, something no one should experience from such a young age. It’s important to note that different councils and different schools may have varying policies, but an ‘opt-out’ option is generally accessible to parents who don’t wish for their child to be weighed in school. (check resources below for link to template letter) Childhood obesity is a serious, widespread issue which needs to be addressed, though tackling it by solely focusing on body weight has the potential to cause deeper problems. The Womens and Equalities Committee has also raised concerns about the hyperfixation on body weight and the subsequent impact this may have on self esteem and confidence through life (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1625473059761-T6I8LI7ZLT92SZM1JNUL/katie-harp-mhx-T3pOHm4-unsplash.jpg Nutrition - Weight Stigma &amp; School Weigh-Ins How does weight stigma affect patients? - Loss of trust - Breakdown in communication - Poor compliance - Avoidance What can I do? 1. Consider your environment 2. Focus on behaviour not weight loss 3. Educate and keep up to date! Resources: 1. Template letter to Opt out of weigh-ins at school- https://www.instagram.com/p/CQZDqpvnV7o/?utm_medium=copy_link 2. Workshops for teachers-https://www.bodyhappyorg.com/body-happy-kids-workshop 3. For parents- Body Happy Kids book by Molly Forbes-https://www.bodyhappyorg.com/shop/body-happy-kids-book 4. Changing the perfect picture: an inquiry into body image - https://committees.parliament.uk/work/226/changing-the-perfect-picture-an-inquiry-into-body-image/ https://nutrition-rocks.co.uk/nutrition-blog/2021/6/29/body-image-teens-amp-social-media monthly 0.5 2022-07-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624949617334-6UVTM67DYDHOK60KKC1K/sara-kurfess-6lcT2kRPvnI-unsplash.jpg Nutrition - Body Image, Teens &amp; Social Media In the UK, teenagers spend an average of 20 hours a week online on the internet (1). Some of that time, if not most of it will be spent on image-based social media platforms such as Instagram, Snapchat and TikTok. The overload of unrealistic, unattainable ‘ideal’ body images that were once seen in passing displayed on billboards, magazines and TV commercials are now more than likely viewed daily within the social media content consumed by teenagers. This overwhelming exposure to media consumption can be available for hours at a time leads to increasing pressures to perfect profile pictures, content and imposes an unrealistic expectation on one’s body image. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624949679383-ATIBED50AUKK4YT6G624/pexels-cottonbro-5081918.jpg Nutrition - Body Image, Teens &amp; Social Media Body image is the way we imagine and perceive our own physical body. The rise and popularity of image-based social media platforms have led to evolving research on the impact idealised unrealistic images have on self-esteem and body dissatisfaction. The development of negative thoughts about one’s own body image can cause body dissatisfaction that has been related to lower self-esteem. A survey conducted last year during the first lockdown by the Women and Equalities Committee found that (2); - 66% of children felt negative or very negative about their body image most of the time. - 65% of under 18s thought there was an ‘ideal’ body type. - 58% of under 18s felt lockdown had made them feel worse or much worse about their appearance. - One of the reasons people under the age of 18 felt worse about their bodies was due to consuming more social media and the increase in adverts for products that portrayed changing your appearance, especially weight loss products. - The pressures from social media focusing on weight loss or appearance improvement during lockdown was also cited as another contributing factor. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624949896577-58VZU8HWMCATXUGC2KO1/pexels-ivan-samkov-7394339.jpg Nutrition - Body Image, Teens &amp; Social Media A report of the survey established that teenager’s perception of body image remained stable into adulthood, although a negative body image could have long-term effects that can lead to disordered eating patterns and affect mental health (3). Interestingly it is not just celebrities and models depicting unrealistic body types on social media impressing on teenager’s body perceptions. Appearance-related pictures created and shared by teenager’s friends, family and peers appear just as influential on body image (4). The level of influence is evidently increased on social media by the range of exposure and the many features on social media that further contribute to promote negative body image; https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624950341685-3L7ALSIX21E4NCQ901GC/amy-humphries-R_a3-W5ODvA-unsplash.jpg Nutrition - Body Image, Teens &amp; Social Media 1. Filters, photoshopping, editing Images are staged to appear flawless and are often photoshopped and edited to manipulate and create the perfect ‘ideal’ body. In addition, filters can be added to brighten, darken, blur, and create a seamless appearance. 2. Personal connections Social media platforms provide an outlet for teenagers to communicate with their peers, celebrities, and social media influencers that teenagers aspire to be like. This level of interaction separates images seen on social media to those of traditional media creating a sense of aspiration that teenagers feel is replicable in their appearance. 3. Number of likes One of the distinguishing aspects of Instagram is the ‘likes’ feature. The number of likes is displayed under each Instagram post in support/promoting the image. This action can be seen as a form of influence that reinforces the message portrayed within the image. Women that were devoted to the number of likes were more likely to exhibit appearance comparisons, likes comparison and facial dissatisfaction in a study investigating the effect of likes on Instagram (5). This period of cognitive development experienced during the teenager years highlights an important phase of sensitivity to socialising, peer approval, emotional processing and reward seeking behaviours that increases the desire to earn the acceptance of their peers (6) 4. Selfies Selfies are similar to self-portraits taken on mobile phones usually used for social media profile pictures. Selfies were found to be frequently edited by teenagers and can incite lower body confidence and trigger appearance comparisons in teenagers (7). 5. Fitspiration Fitspiration is the trend that encourages a healthier lifestyle through food and exercise. Despite the positive intentions of this trend, research has found that it tends to lower mood, self-esteem and impact body dissatisfaction by fixating on a specific body type, eating habit, exercise and lifestyle (8). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624950487896-7U0SF0GO2YNLYZ8J31NA/katie-harp-kqU9fVju-x8-unsplash.jpg Nutrition - Body Image, Teens &amp; Social Media - What can we do about it? The body image of teenagers is certainly shaped to some degree by the images seen and the interactions made on social media. Emerging research over the last decade provides a nuanced and complex examination of social media and the increasing negative body image concerns. One of the encouraging findings of the Women and Equalities Committee Survey was that 78% of young people wanted to learn more about positive body image at school. A lack of positive body image education is provided in schools in the UK which has forced Public Health England to review the inclusion of positive body image information and learning in future curriculums for primary and secondary schools. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624950560436-OD0HI9KIL27XE8EU7SYO/arnel-hasanovic-MNd-Rka1o0Q-unsplash.jpg Nutrition - Body Image, Teens &amp; Social Media - Our Advice 1. Focus on 5 things you like about yourself and your body. 2. Be conscious that what you see online and on social media is often altered to improve an image. 3. Take a break from social media from time to time. 4. Unfollow accounts that make you feel uncomfortable 5. Follow accounts that lift your mood RESOURCES - BEAT - YoungMinds Body Image Resource - Social Media Victims Resource https://nutrition-rocks.co.uk/nutrition-blog/2021/6/23/the-regulation-of-diet-products monthly 0.5 2021-06-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624461201989-LI1MKJINUAVLKFE72526/4.png Nutrition - The Regulation of Diet Products The weight loss industry is worth tens of billions worldwide, and it doesn’t show any signs of slowing down. Some examples of diet products we tend to see on the shelves include - Appetite suppressant sweets - Detox teas - Meal replacements - Supplement gummies Such products have come under fire for being promoted by influencers with a huge teenage following, encouraging their supporters to buy into diet culture and adopt potentially harmful eating patterns. The impact of such marketing not only has an effect on our physical health, but our mental wellbeing too, feeding into the notion that we all must look a certain way to be respected and deemed attractive. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624461301183-J6XBUBZ0SP5MN4KGOU8M/pexels-lisa-1758279.jpg Nutrition - The Regulation of Diet Products - What is actually in these diet products? Firstly, the detox teas on the market vary in ingredients with some containing high volumes of caffeine and senna. The inclusion of laxatives in these products is worrying, with the government urged to take action on the sale and accessibility of laxatives on the market today (1). There are a number of appetite suppressant products on the market today which all vary in ingredients, many alter hormone levels to reduce feelings of hunger. Such products gained media attention when Kim Kardashion came under fire for promoting appetite suppressant lollipops on her Instagram with over 230 million followers, many of whom are teenagers (2). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624461401029-VGZQ7DKRYH4HH2TKZBF0/1.png Nutrition - The Regulation of Diet Products - What is the current regulation? Food supplements and diet products are currently regulated under the general food law, EU law Regulation (EC) 178/2002 (3). Food supplements and diet products do not qualify as ‘medicinal’, based on the MHRA criteria for medicinal products (MHRA, 2020) (4). Therefore, products such as supplement pills and powders are not checked for quality and safety the way medicines are. While this is understandable, since medicines and food supplements are miles apart in their purpose, misuse of food supplements and diet products can have harmful consequences. Those who sell food supplements are required to be registered with their local authority as a Food Business Operator. Companies can therefore find loopholes to sell dietary supplements by ensuring their products are generally safe for consumption while using carefully worded marketing to make potentially misleading health claims. While it is illegal to advertise and market medicines to the general public, food supplements and diet products are not restricted in such a way. Therefore, when considering influencer marketing on platforms such as social media which is heavily accessible to impressionable teens and young adults, the potentially harmful health products being promoted on their screens are unregulated. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1624461483662-0F0435YY0EOXFORKUQ7L/pexels-binoid-cbd-4721099.jpg Nutrition - The Regulation of Diet Products - Why is this an issue for teens & young adults? Though it’s not illegal to sell diet products to young adults, many individual retailers have put measures in place to ensure no one under the age of 18 can carry out a purchase. However, a 2019 BBC study showed when a 17 year old attempted to buy diet pills in 18 high street stores such as Boots, Holland and Barrett and Superdrug, only one branch asked for proof of age( 6). This is a particularly nerve wracking finding, highlighting that there are little to no barriers in place when it comes to accessing potentially dangerous products. Evidently, more action is needed from retailers and policy makers to ensure that all diet products are tightly regulated and cannot be sold to anyone underage. It is also vital that education surrounding weight loss methods and building a healthy relationship with food improves. https://nutrition-rocks.co.uk/nutrition-blog/2021/6/17/impact-of-tiktok-trends-on-teens monthly 0.5 2021-06-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623920594251-NOO7MQHZ1OAXA2C71P62/hello-i-m-nik-q1n1LmoL4Es-unsplash.jpg Nutrition - Impact of TikTok trends on teens Tiktok users are bombarded with videos that are promoting dieting and restrictive behaviours. These types of videos have millions of views and users in their teens aged 10-19, account for 25 percent of these views (1). This is of particular danger as these are the ages where ideas/opinions about the world, relationships with food and most importantly yourself are formed. Tiktok has an algorithm which influences the videos that are shown on your ‘just for you’ page. The hashtags used, location, likes, music choice and other engagement with the posts influence the algorithm. This means that your Tiktok page is likely to be filled with food and diet related posts which can become very overwhelming, especially if the messages are being internalised. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623920970188-885CB674ADAZ5SDLBPUQ/pexels-cottonbro-5081918.jpg Nutrition - Impact of TikTok trends on teens Different dieting trends have gone viral such as ‘what i eat in a day’ posts which have skyrocketed to over 6.7 billion views (2). These posts include a day's worth of eating that is normally around ~1200 calories which normalises the consumption of dangerously low amounts of food. These videos can shape the idea of how you ‘should’ be eating, creating discomfort around food and eating and promoting undereating. Weight loss seems to be the focus of the majority of posts which emphasises the premise of ‘clean’ eating and guilt around foods that are deemed as unhealthy. Orthorexia can develop as a result which refers to an unhealthy obsession with eating “pure” food and a self-punishing relationship with food. Teenagers are likely to look up to people based on their weight and how ‘thin’ they are as they may aspire to look like the influencers they are watching. This can result in teenagers feeling bad about eating which can spiral into comparing themselves to others and in turn can lead to developing a low self-esteem and potentially an eating disorder. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623921409485-DURWA62PKRQ34NKC36RJ/diana-polekhina-ZSpkUThb7qk-unsplash.jpg Nutrition - Impact of TikTok trends on teens The important message to take home is that everyone has individual needs and each person will require different nutritional requirements. There are many factors such as genetics and cultural traits that contribute to our bone structure, body size, shape, and weight. ‘Even if everyone started eating the same things and did the same amount of exercise for a whole year, we would not all look the same at the end of the year’ (3). The focus is normally centred around aesthetic, weight and how food influences how we look but food is much more than that! Food is our fuel and is crucial for our bodies to function as it provides energy for our bodily processes to occur. Restricting calories can result in many negative effects to our body e.g. metabolic changes that slow down the metabolism and can actually result in weight gain (4) and increased stress due to an increase in cortisol (5). Restriction and undereating can also impact growth and development in teenagers! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623921680794-M9S4OBUMJOUUB1UBEVB9/pexels-jess-bailey-designs-850360.jpg Nutrition - Impact of TikTok trends on teens - Our Advice It can be difficult to filter through posts as we have been fed misinformation for years around food. It is natural to feel confused about what the best choices are for our health as there are so many conflicting views but here’s what you can do… - Ditch the diets! Check out our article for more information: https://nutrition-rocks.co.uk/nutrition-blog/2020/12/17/why-not-to-diet?rq=ditch - Challenge the content! Ask yourself: do the videos seem realistic? Is this healthy for me? Will this make me feel better? Could this potentially be harmful for me? - Unfollow accounts that could be triggering for you or provide advice that is not backed up with evidence. Follow registered nutritionists and dietitians who are qualified to provide evidence-based research. - Practice self-love and gratitude! It is also important to speak up about any worries and concerns you have! Or you might like to consider starting a journal - at the end of each day take some time to write down all the things you are grateful for that day. - If you are experiencing any difficulty or anxiety with food or your relationship with yourself, BEAT offers support for you and your loved ones. You are never alone. https://www.beateatingdisorders.org.uk/ https://nutrition-rocks.co.uk/nutrition-blog/2021/6/15/the-impact-of-advertising-and-social-media-on-teenagers-eating-behaviours monthly 0.5 2021-06-15 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623743089900-NONFBT3S0YH4K09J3X71/laura-chouette-BVpyd7RKyc4-unsplash.jpg Nutrition - The impact of advertising and social media on teenagers eating behaviours The continuing evolution of technology has led us to consume content daily given the accessibility of smart devices. Most teenagers in generation Z have grown up wholly with technology and the internet. In fact, according to an OFCOM report in 2017, 83 percent teenagers aged 12-15 years in the UK had their own smartphone and 55 percent had a device of some sort. Of those teenagers, 91 percent watched close to 14 1/2 hours of TV and 99 percent consumed 21 hours online content a week (1). A recent survey recorded 82 percent of UK teenagers and young adults in 2020 used a video-sharing platform such as Facebook, WhatsApp and Instagram with YouTube being the most popular (2). These figures highlight the importance technology has on teenagers today and the vulnerability to social media. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623743224955-U355ZBCKSGGZ0HEMVPN0/pexels-ivan-samkov-7394345.jpg Nutrition - The impact of advertising and social media on teenagers eating behaviours The Covid-19 pandemic forced us to rely on our devices to stay in touch with our loved ones, for shopping, to order take-aways along with education and school work continuing as remote learning. Our reliance to learn, share, exchange information and maintain communication digitally, increased (3). Undoubtedly, teenagers experienced restricted face to face connection with their peers and social isolation due to the Covid-19 lockdown. Social media provided an outlet to lessen the social isolation and anxiety heightened in lockdown by functioning as a coping strategy (3). Yet, is this heightened use of social media influencing teenagers and young adults eating behaviours and, if so, to what extent? https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623744996820-LGBKBMZJV7ZJ8ID4Z98S/ylann-meyer-_uB9B5GXhbY-unsplash.jpg Nutrition - The impact of advertising and social media on teenagers eating behaviours While teenagers may be more mature than younger children, they are still developing emotionally and cognitively. Teenagers strive for autonomy and are heavily influenced by their peers, making them almost certainly more vulnerable to the marketing of junk food (4). A report carried out by Cancer Research UK investigated the attitudes and consumption of children and teenagers in response to the marketing of junk food (5). The results found that teenagers were able to recall a variety of junk food advertisements, and this had a direct influence on their increased consumption of the advertised food/drink products (5). In effect, marketing techniques by the food industry have been aimed purposefully at teenagers promoting junk food even before the pandemic (6). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623745764431-PFBAXOZILRMUHAP7OFLR/pexels-koolshooters-6977380.jpg Nutrition - The impact of advertising and social media on teenagers eating behaviours - Why does it matter if teenagers see junk food advertisements? Junk food marketing tailored for teenage consumption contributes to the concerns of poor diet and long-term negative health outcomes associated with foods high in saturated fat, salt or sugar (HFSS) (6). The diets of teenagers consists of more sugar and fat than fruits, vegetables and whole grains (7). According to the National Survey carried out in the UK, more than two thirds (68%) of the energy (calories) in teenagers diets came from foods HFSS (8). In contrast teenagers are not meeting the 5 a-day fruit and vegetable recommendation, consuming as little as 2.7 portions of fruits and vegetables a day (8). In fact, there has been little to no improvement in the number of portions of fruit and vegetables consumed by teenagers since the 2008/2009 survey. Arguably, the marketing of junk food has had a direct impact on teenagers' food preferences, affecting their eating behaviours and influencing their diet, health and body image. Marketing strategies for foods HFSS often target teenagers as government regulations restrict food marketing of unhealthy food to children up to the age of 12 (9). In the last few years, government policies within the ‘Childhood Obesity Plan’ have reviewed marketing restrictions, highlighting promotions such as BOGOF (buy one get one free) and the product placement of junk food at tills and checkouts. In addition to, reviewing restricted advertising of foods HFSS on billboards, across Transport for London’s network and advertisements broadcast on TV and online advertising before 9pm.9 More recently, the Government’s Health and Care Bill stated in the Queen's Speech last month, proposed a total ban on online advertising of junk food from 2022 (10). Despite these conscientious efforts to restrict advertising of junk food, most teenagers watch TV and are online much later than 9pm and hence are overlooked by the restrictions. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623746330579-LQKMYJ3F9CR499NTEGYF/__-drz-__-UtbFfsFYVMQ-unsplash.jpg Nutrition - The impact of advertising and social media on teenagers eating behaviours - What methods do the food industry use? The marketing of food, particularly of junk food is everywhere within reach of teenagers, and literally, in the palms of their hands. The food industry operates with tactful brand marketing to influence and exploit the food preferences and eating behaviours of teenagers (4). Digital food/drink marketing engages teenagers within their social media, apps, online interactive video games and is available round the clock (6). Studies have found that repeated tactful marketing likens food/drink brands with happy, exciting images and desirable identities that produce positive emotional responses from teenagers such as “choose happiness” or “open happiness” (sugary soda brand), “You’re Not You When You’re Hungry” (candy bar), and “Win from Within” (sports drink) (11). The marketing is designed to showcase brands as cool, athletic and relatable using celebrity endorsements, influencers and sponsorships.6 Often marketing involves promoting brands within social media content such as vlogs, posts and stories by influencers that teenagers follow, trust and emulate as peers. As a result, gaining the trust of teenagers and hiding the focus of the marketing (6). The tactics are specifically intended to take advantage of the vulnerability of teenagers during this developmental stage,and are certainly exposing teenagers to food advertising due to their higher levels of internet and social media use (6). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623749139175-OYWTF0O9470SNGE124OG/pexels-yaroslav-shuraev-7697252.jpg Nutrition - The impact of advertising and social media on teenagers eating behaviours - What can we do? 1. Awareness of food marketing and the tactics used is key to encounter the issues at first hand. Media literacy within schools can present teenagers with an understanding of the techniques and methods used by the food industry. 2. On a larger scale, the food industry and government policies need to take more action, by resolving the imbalance of food marketing, to reduce the marketing of unhealthy foods aimed at teenagers and aiming to increase the advertisements of healthier foods. Resources: 1. BiteBack 2030 social experiment - Video 2. The Obesity Health Alliance https://nutrition-rocks.co.uk/nutrition-blog/2021/6/8/impact-of-lockdown-on-teens monthly 0.5 2021-06-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623135343083-O9N6D2CU9OWKFFBSVYLW/pexels-august-de-richelieu-4260477.jpg Nutrition - Impact of Lockdown on Teens The prospect of easing restrictions is bringing hope to many, but this raises its own set of worries for thousands across the country, reminding us that returning to normal may be a difficult process. For many, going back to school brings a piece of normality and signals the end of tough restrictions, but without the presence of increased support, we risk a worsening of mental health concerns. Only 27% of teens have had a one-to-one conversation with a teacher or another member of staff in which their wellbeing was discussed (1), more needs to be done to ensure no one slips through the gaps and struggles alone. Reasons for a rise in feelings such as anxiety and low mood include: ● Bereavement ● Loneliness ● Lack of motivation ● Fear that friendships may not recover ● Worries over university places or getting a job in the future ...among many others. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623135499430-2EVRD9WEW4RY66YVZVRL/pexels-ivan-samkov-7394345.jpg Nutrition - Impact of Lockdown on Teens - Lockdown and Body Image Year on year, we tend to see the ‘summer body’ trend pick up pace around March-April time, but this year is especially heightened. You may have read social media posts or seen segments on the news regarding ‘Lockdown weight’ and how to lose it, feeding into the notion that to really enjoy ourselves this summer...we must look a certain way. The unprecedented increase in stress and anxiety, coupled with reduced access to safe spaces to exercise may leave us feeling unhappy about our body image. This is especially poignant for teens who are exposed to social media content that glorifies the ‘summer body’ ideal. Now more than ever, extending some extra love and kindness to ourselves and those around us can go such a long way. Scrolling for hours through photoshopped influencers and ads for diet products will inevitably make us feel inadequate, which it’s designed to do. This overexposure of ‘perfection’ vs the underexposure of what it actually looks and feels like to be a teen going through the pandemic is alarming, and something has to change. Developing a healthy relationship with food is so important during teenage years, and it’s vital that teens receive positive messaging regarding diet, lifestyle and body image. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623135697376-OZU4UZZE3NRHBWAYZ20X/joris-visser-CecCDfKJtzk-unsplash.jpg Nutrition - Impact of Lockdown on Teens - Going “back to normal” and anxiety Throughout the tough lockdown periods, social anxiety may have started or worsened for many For many of us, the gradual easing of lockdown brings longed-for opportunities; meeting up with family & friends, going shopping, getting back to work, dining out or simply just being able to spend time outdoors. But for many, even these anticipated, good times and readjusting to the “new normal” can be difficult to our mental health. The easing of tough restrictions may feel overwhelming, but remember to take small steps at a time... - Celebrate big and small wins! They all add up... - Take things at your own pace, it's okay to take things slowly & do one thing at a time - Keep in contact with friends and family & reach out for support if you feel yourself withdrawing https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1623135812070-INEXFJA91LMAQK9T4IAT/pexels-julia-m-cameron-4145348.jpg Nutrition - Impact of Lockdown on Teens It's important for parents to keep an open conversation with teens regarding the 'new normal' as we come out of lockdown - Chatting about how being in large groups may feel - Managing expectations about what day-to-day life might look like - Creating a routine or talking about plans for the future We should be prepared for the fact that the end of lockdown might be as hard for us as the start was. Our situations are unique to us - so it’s important we are not being harsh on ourselves based on what the people around us are doing. Approach feelings with kindness and remember that everyone has different coping mechanisms in social settings https://nutrition-rocks.co.uk/nutrition-blog/2021/5/26/the-truth-about-soya monthly 0.5 2021-06-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622623130825-SEFMRLLCRW0SGZGLULD9/3.png Nutrition - The truth about Soya - What is Soya? Soya is extracted from soya beans and is commonly processed into a variety of foods. The consumption of Soya has risen in the UK and can be found in products such as soya milk, tofu, tempeh and miso. Unlike other beans, soya is different as it has a lower carbohydrate content but a higher protein and fat content. The protein content is equivalent to animal protein quality making it a good source of protein for vegetarians and vegans. A serving of soya includes (1): 100g soya mince Half a block of tempeh 100g young green soya beans (edamame) 250g soya milk https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622623187987-A9L8FJH87APQ4JUIDLCN/f238dbe8-9999-41f8-be10-e39ea315e7f6.JPG Nutrition - The truth about Soya - Concerns with the consumption of soya Soya foods and drinks contain naturally occurring plant components called phytoestrogens The most important source of phytoestrogens is isoflavones found in soybeans and their processed products, isoflavones, which have a similar structure to the hormone Oestrogen (2). Therefore, many are concerned that Soya will increase levels of oestrogen in the body but this is not the case! Although isoflavones do have ‘oestrogenic properties’, their effects are not the same as oestrogen. They are different compounds to oestrogen and do not affect oestrogen or testosterone levels (3). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622623767612-LYXYDX0CWN8N0W1M5K8S/1.png Nutrition - The truth about Soya - What does the research show? 10 global leading experts reviewed human data from over 400 publications examining the safety of soya and isoflavones in adults and children confirmed that soya food and drinks can be consumed as part of a balanced diet. Evidence indicates that neither soya nor soya isoflavones negatively impacted on women’s or men’s health. The evidence has shown that isoflavone intake does not adversely affect thyroid function, breast or endometrial tissue or estrogen levels in women, or testosterone or estrogen levels, or sperm or semen parameters in men. Although it has been found that the menstrual cycle length may be slightly increased, ovulation is not prevented (4). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622025376676-YZI6CXGKQE0Z3C9EPR61/Screen+Shot+2021-05-26+at+11.34.30.png Nutrition - The truth about Soya - What are the health benefits of Soya (1)? - Soya is a high quality protein source that builds muscle as effectively as whey and other animal proteins and is environmentally sustainable due to the low amounts of water and land it requires to produce. - Source of antioxidants. - Research has shown that consumption of soya reduced the frequency of hot flushes and improved heart health in menopausal women. However, further research is required to make a health claim. - Soya is also safe for women at risk of developing or with breast cancer and there is some evidence to suggest that starting consumption during adolescence and maintaining intake during adulthood can reduce the risk of developing breast cancer! Some of the benefits will depend on those that have the people who have the beneficial bacteria to metabolise it (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622623691367-5DABIOG3JNTB140T6IBZ/katie-harp-mhx-T3pOHm4-unsplash.jpg Nutrition - The truth about Soya - Our advice - The recommended daily intake of Soya food/drink is 1 to 2 servings as part of a balanced diet. It is advised to spread out the consumption of Soya throughout the day as it is said to maximise the protein intake. - To shift towards a more sustainable environment, you might like to consider calcium fortified soya milk as an alternative to dairy milk. - Small changes can make a difference! To add more soya products into your diet, you might like to try adding them into your meals e.g. accompanying your meals with edamame beans or replacing animal meat for plant-based alternatives e.g. swapping beef mince for soya mince. https://nutrition-rocks.co.uk/nutrition-blog/2021/6/2/the-impact-of-calories-on-menus monthly 0.5 2024-05-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622641700819-U88NQSH2YOC8U886578K/pexels-daria-shevtsova-709840.jpg Nutrition - The Impact of Calories on Menus - Introduction The government has announced that from April 2022 calories must be displayed on menus and food labels on all out of home businesses as the government strives to tackle obesity and improve the U.K.’s health.¹ The aim of this initiative is to provide people with the calorie information at the point of purchase to ensure people can make an informed decision about how “healthy” their food or takeaway is.¹ Public Health Minister Jo Chruchill said: “Our aim is to make it as easy as possible for people to make healthier food choices for themselves and their families, both in restaurants and at home. That is why we want to make sure everyone has access to accurate information about the food and drink we order.”¹ The COVID-19 pandemic has further highlighted the impact of obesity on health and health outcomes.¹ It can be estimated that 13% of 16-24 year olds are obese and 35% are overweight.² https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622641797207-JS4MAZRBOIEAOVCNUMSF/pexels-julie-aagaard-2351274.jpg Nutrition - The Impact of Calories on Menus - The issue of calories Apps such as MyFitnessPal allow people to input their foods over the course of the day and calculate their total calorie intake. It is recommended that an average woman should consume 2000 calories per day and men should consume 2500 calories per day. However calories is an estimation and does not consider age, so for teenagers who are rapidly growing they need more energy.³ Counting calories using technology can become addictive and can result in the over fascination of reaching the perfect calorie intake over the course of the day - even if this means missing out of some vital nutrients! Spending too much time fascinated on calories can lead to eating disorders such as AFRID.⁴ If teenagers focus on a lower calorie intake this can be detrimental to their health. This is because calories do not show us the whole picture of how nutritious food is therefore restricting calories can lead to the restriction of nutrients which are essential for teenagers as they grow into young adults.⁵ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622641858806-FTAC6FLAPZSPVW1K0RUA/pexels-roman-odintsov-4551971.jpg Nutrition - The Impact of Calories on Menus - Moving forward If the government plans to use “calories” as a way to tackle obesity, more work is required for it to be effective and to not cause harm. Currently, adding calories to menus may cause more harm than good. This is because people are not educated around what calories mean and the importance of considering the nutritional value of foods. The government should look to include food and nutrition back into education so that teenagers are given the opportunity to learn about the importance of food choices, how to prep, cook and store foods and overall the importance of nutrition across the lifespan. For example in Ontario, Canada there Ontario’s Food Literacy for Student’s Act (Bill 201) aims to make food literacy mandatory for grades 1 to 12 to ensure students are given the opportunity to grow, prepare and learn about local foods.⁵ A greater understanding of nutrition education will allow people to make informed decisions of how “healthy” their food is by looking at the whole picture not just the calories. Image credits: https://coffeegeek.tv/ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1622641985383-13K8JUSCVR9JH6FOYZHV/hayley-maxwell-p_uTaHtKKs8-unsplash.jpg Nutrition - The Impact of Calories on Menus - Our Advice for teenage nutrition⁶ 1. Don’t skip breakfast - breakfast can be a source of energy and fibre to kick start the day. 2. Aim for 5 a day or more - fruit and vegetables a source of lots of vitamins and minerals needed in the body. 3. Consider the types of snacks - try to reduce the amount of snacks high in salt, fat and sugars. 4. Stay hydrated - try for 6 to 8 glasses of water a day. 5. Iron - teenage girls are at risk of iron deficiency anaemia due to their periods. A diet rich in iron can reduce this and reduce tiredness. 6. Calcium and vitamin D - needed for strong bones and teeth as teenagers continue to grow. 7. Eating out can be incorporated into a balanced diet, you do not need to get a salad everytime you go out, you should enjoy your food when you are out! https://nutrition-rocks.co.uk/nutrition-blog/2021/5/18/food-documentaries monthly 0.5 2021-05-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1621316211364-3569SAMY6F6DSCA5DPCN/isaac-quesada-rICPk6Ob-aM-unsplash.jpg Nutrition - Food Documentaries - The impact of documentaries Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1621316486111-E4BZW36B33NVTIEFJF0K/c1_2097243_210409084409.jpg Nutrition - Food Documentaries - The Pros Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1621316562817-3HMTYV4GCWUS7MIJJ4S6/television.png Nutrition - Food Documentaries - The Cons Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1621316644104-24JLA9XM3WEC5RFK3XNT/universal+studios.png Nutrition - Food Documentaries - The impact on nutrition and our diets Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1621316701046-FVM23L1ONS9Y0BK705MU/living+room.png Nutrition - Food Documentaries - Our Advice Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/nutrition-blog/2021/5/12/sustainable-swaps monthly 0.5 2021-05-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620776485251-Y0W9AY250L4YW6BFURNZ/pexels-nadi-lindsay-3768323.jpg Nutrition - Sustainable Swaps - 1. Reusable Shopping Bags Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620776689836-Q8DENTHHAEO7T3BWAA68/beeswax-wraps-hero-seaside.jpg Nutrition - Sustainable Swaps - 2. Reusable food wrap Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620776855246-HGG4BFX9F0U2UO01KNNL/sincerely-media-pGpiRCxPF2w-unsplash.jpg Nutrition - Sustainable Swaps - 3. Reusable Water Bottle Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620778006221-ZAK230RDXYTNZVS03TQ9/daiga-ellaby-pdzxl1B_R10-unsplash.jpg Nutrition - Sustainable Swaps - 4. Reusable Cup Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620777166093-QPR8CD2Q120OFDKT7XXQ/pexels-polina-tankilevitch-3735161.jpg Nutrition - Sustainable Swaps - 5. Reusable straws Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620777280936-CKK5D2MK9XWSB1OQBJAF/pexels-vie-studio-4857334.jpg Nutrition - Sustainable Swaps - 6. Reusable Cutlery Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620777412075-U66LQZFYMEWWSXACAS0X/pexels-photo-4202924.jpg Nutrition - Sustainable Swaps - 7. Reusable bar soap Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620777496795-HR1ML3DO8RILJ73OUGID/ROUND_1024x1024%402x.jpg Nutrition - Sustainable Swaps - 8. Reusable cotton pads Whatever it is, the way you tell your story online can make all the difference. https://nutrition-rocks.co.uk/nutrition-blog/2021/5/9/what-is-greenwashing monthly 0.5 2021-05-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620598938186-HUMRYAIBB3E3X6C3TFC2/greenwashing-1617213103.jpg Nutrition - What is Greenwashing? - Greenwashing - What is it and why does it matter? Greenwashing is when a company markets a product or service in a deceiving ‘eco-friendly’ light, without actually living up to their environmental image. With sustainability becoming a highly popular concept in recent decades [1], it is no surprise that we’re now seeing large corporations adopt a ‘green’ image, genuine or not. We see this type of deception present itself in a number of ways, it may be ambiguous claims, omission of crucial information, or even bold lies [2]. In the food industry, greenwashing thrives on the connotation that green means good, better for you and ethical. Savvy marketing and branding can mislead us to believe we are opting for sustainable products, contributing to the wider confusion surrounding ‘eco-friendly’ diets. Are you used to seeing brands present green packaging, vague information & popular buzzwords? These can all be examples of greenwashing at play. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620599536504-JPPGJZLPIUS20CI0LWJ3/pexels-alena-koval-886521.jpg Nutrition - What is Greenwashing? - Why is greenwashing an issue? Misleading packaging, advertisements and brand imagery is nothing new, so why is greenwashing a concern? The issue arises when consumers feel a false sense of ‘doing good’ and may be more likely to re-purchase or promote a product they feel is truly sustainable and eco-friendly. Of course, there are brands and businesses out there that do partake in sustainable practices and present an authentic image, but these can be hard to spot. In nutrition, greenwashing also poses a problem when it comes to dietary choices. The line between environmental health and our own is blurred, positive emotions relating to the environment can merge with our perception of how healthy a product is [3]. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620599111964-LCOKK1UJBKFRK0VRNEOJ/AdobeStock_31921867.jpg Nutrition - What is Greenwashing? - How to spot Greenwashing in action Greenwashing is intentionally difficult to identify, but here are a few common warning signs. 1) Misleading certifications. Logos like the vegan society, fair trade etc are legally protected, but there is nothing stopping a brand from emulating a similar claim and appearing aligned with well trusted organisations. 2) Popular buzzwords. Sadly, a number of once credible words have been adopted by distorted marketing campaigns. ·Earth Friendly ·Cruelty-Free ·Free-range ·All-natural ·Clean ·Sustainable 3) Brands which only sell a handful of ‘sustainable’ products. Whether it be jeans or chocolate, companies with a very limited selection of such products may be intentionally presenting an ethical image to appeal to ‘eco-conscious’ consumers, without genuine actions. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620599225612-PH8HHSRKYVGWBVBUSL8S/brian-yurasits-YFiHaY2DVyE-unsplash.jpg Nutrition - What is Greenwashing? - The bottom line To achieve a truly sustainable product or service, a wider lens on sustainability is needed. Care for the environment and awareness of our personal impact is valuable, but without holding corporations to account for intentionally deceiving consumers, the problem will persist. We deserve truthful and evidence-based messaging to encourage informed choices, how can we alter our purchasing habits without knowing what to look for? This deliberate mix of unfounded claims and dishonest branding is directly what fuels the confusion surrounding truly eco-friendly choices. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1620599310102-34J3BYJ0S4FAJ4QHLPYQ/pexels-tiia-pakk-5075473.jpg Nutrition - What is Greenwashing? Helpful Resource https://www.ethicalconsumer.org/ - Great online tool to find evidence based advice on sustainability claims and practices. References [1] https://ir.canterbury.ac.nz/bitstream/handle/10092/3652/12585913_Chapter%2025_The%20Physical%20Environment.pdf?sequence=1 [2] De Freitas Netto, S.V., Sobral, M.F.F., Ribeiro, A.R.B. and Soares, G.R.D.L. 2020. Concepts and forms of greenwashing: a systematic review. Environmental Sciences Europe. 32(1). [3] http://www.bmsg.org/resources/publications/food-marketers-greenwash-junk-food-companies-tout-link-to-health-and-environmental-movements/ https://nutrition-rocks.co.uk/nutrition-blog/2021/4/28/protein-myths monthly 0.5 2021-04-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1619619795472-J980WJ041DS3YCZHDZM0/Untitled+design+%286%29.png Nutrition - Protein Myths - How much do we really need? The current UK recommendation (RNI) for protein is 53g per day (6) for a 70kg person, which is needed to prevent deficiency. Research on the importance of muscle health as we age indicates that more may be better, especially for older people with recommendations closer to 84g per day (7, 8). This is to help reduce the risk of muscle loss as we get older. While most younger adults are able to eat this much, as many as 35% of older people fail to consume ≥ 53g and fewer than 15% consume ≥84g per day (9). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1619619723347-BSU22MYIVWNPSS4Z2STK/pexels-anna-shvets-4482936.jpg Nutrition - Protein Myths - Myth #1 – Protein is needed only for muscle building Protein’s most well-known role is of course building healthy muscles, but this isn’t just important for bodybuilders. Muscle is important because the loss of muscle as we age (known as sarcopenia) is directly related to the development of frailty (1) and on top of that muscle loss is believed to increase the risk of chronic conditions like heart disease, diabetes, cognitive decline and even depression (2). So, maintaining healthy muscle with protein is important. That said, protein is necessary for so much more. People who eat more protein tend to have stronger bones and fewer fractures as protein is directly involved in bone formation (3-5), something that’s also very important as we age. On top of that, protein is used to form enzymes which are responsible for virtually everything that happens in your body. If you can think of something your body does, producing energy, warming us up, cooling us down, clotting blood… an enzyme, made of protein, is responsible. Protein is essential for growth and repair of all our tissues so it’s very important for the healing process. Hormones like insulin and other signalling molecules which direct many processes in our body are all proteins. It’s used to form antibodies and enzymes, essential for our immune system. The protein Haemoglobin, transports oxygen around your body and ferritin, another protein, stores iron. Protein is involved in everything your body does. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1619619910710-CQITU9BGGF568II236Y0/2.png Nutrition - Protein Myths - Myth #2 – Vegans can’t get enough protein through their diet UK vegans get on average 77g of protein compared to 96g for meat eaters (3), which is linked to lower muscle mass in vegans. As, plant protein from whole foods isn’t as easily digested it might be wise for vegans to aim a little higher with their protein goals (10, 11). If vegans plan their diet to include high-protein plant-based proteins like tofu, TVP and Quorn, as well as whole foods like beans, peas and lentils, getting enough protein is definitely doable. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1619619974025-ZYESCHFTERY4BYWTB8MS/lyfe-fuel-C05u9Xh37to-unsplash.jpg Nutrition - Protein Myths - Myth #3 – We all need protein powders to meet our protein requirement Some athletes use very high protein diets in order to build as much muscle as possible. For them, protein powders can be a cheap and convenient way to increase their protein, but they should only be used to supplement a diet based around nutrient dense wholefoods. If you’re not an athlete, you can probably get all the protein you need from a well-planned diet. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1619620284509-6Q53Z2PQSP414J4X771J/pexels-larissa-deruzzi-6546177.jpg Nutrition - Protein Myths Bottom line is that weight loss & diet trends have really put the emphasis on protein lately. With that comes a lot of misconceptions about protein. While adequate protein is important for good health and body functioning, it’s important to consume a balanced diet that provides a variety of macro & micronutrients. You should aim to eat a variety of protein sources throughout the day at meals & snacks. https://nutrition-rocks.co.uk/nutrition-blog/2021/4/5/carbohydrate-profile-of-fruits-and-vegetables monthly 0.5 2021-04-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617630442932-0WMMMFE4T6UAW2QVH85F/Screen+Shot+2021-04-05+at+14.46.41.png Nutrition - Carbohydrate profile of fruits and vegetables Carbohydrates are the preferred source of energy used by our bodies and are converted into glucose in the body. 1 The brain, central nervous system and red blood cells rely on carbohydrates as a fuel and cutting out or down on this food group can impact your physical and mental performance and limit your intake of essential micronutrients and fibre that is key to good health and wellbeing. 1 Carbohydrates provide dietary energy in two forms i) simple sugars and ii) complex sugars (starch) 2, and the third form iii) fibre, are fermented in the large intestine that are eventually absorbed and used as an energy source. 3 Fruits and vegetables are valuable sources of these forms of carbohydrates and the health benefits are not limited to one type of fruit and vegetable. Therefore, a balanced diet consisting of a variety of fruits and vegetables is likely to provide more beneficial health protection and nutrition. 4 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617630561371-AZD6QWFRD02FK417G4ZE/Screen+Shot+2021-04-05+at+14.46.50.png Nutrition - Carbohydrate profile of fruits and vegetables The chemical structure of each food item indicates the form of carbohydrate; simple sugars naturally occurring in fruit and vegetables are quickly digested due to shorter chain molecules, providing a short burst of energy and count as free sugars. Complex sugars, or starchy fruits and vegetables are longer sugar molecules, that are slower to digest and provide energy for longer. Both forms also provide essential vitamins, minerals and fibre. Non-starchy vegetables contain less carbohydrates and it is beneficial to include at least 3 portions of non-starchy vegetables in your 5 portions of fruit and vegetables a day. Therefore, all carbohydrates are not nutritionally equal. Carbohydrate contents vary depending on the fruit and vegetable and the portion size. It is important to add a variety of carbohydrate sources into your diet as each source has nutritional benefits. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617630520229-78NWBUZDOOGLLY8RLNQI/Screen+Shot+2021-04-05+at+14.46.34.png Nutrition - Carbohydrate profile of fruits and vegetables - Vegetables Here is a list of different non-starchy carbohydrates sources that you can add to your shopping list and vary every week 5: - Leafy vegetables: lettuce, spinach, rocket, cabbage, pak choy, kale - Root vegetables: carrots, swede, turnips, radishes, beetroot, onion - Squashes: courgettes, cucumber, pumpkin, squash - Stalk vegetables: asparagus, celery, leeks, spring onion - Other: aubergine, broccoli, mushrooms, pepper, tomatoes, cauliflower https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617630594838-61F9SEQNQVWA3IFA5T5S/Screen+Shot+2021-04-05+at+14.46.27.png Nutrition - Carbohydrate profile of fruits and vegetables - Fruit Here is a list of different fruits that you can also add to your weekly shop: - Berries: strawberries, raspberries, blueberries, kiwi - Citrus: orange, mandarines, grapefruit - Melon: watermelon, honeydew, cantaloupe - Tropical: banana, mango, passionfruit - Stone fruit: nectarines, apricots, peaches, plums https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617630722190-PW808E7EZZHYJNUGNCBA/Apple%252BSalad.jpeg Nutrition - Carbohydrate profile of fruits and vegetables - Recipes Here are some recipes to help incorporate more fruit and vegetables into your meals. - Chatenay vegetable chilli https://nutrition-rocks.co.uk/vegan-blog/2020/1/20/chantenay-vegetable-chilli?rq=vegetable - Vegan shallot and vegetable Nasi Goreng https://nutrition-rocks.co.uk/vegan-blog/2020/1/20/vegan-shallot-and-vegetable-nasi-goreng?rq=vegetable - South African summer glow salad https://nutrition-rocks.co.uk/all-recipes-1/2019/4/15/seasonal-south-african-fruit?rq=fruit - Raspberry overnight oats https://nutrition-rocks.co.uk/vegan-blog/2016/5/17/raspberry-overnight-oats?rq=oats https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617630752299-J4JLWBLLKMBBP5LH0HV1/download%2B%281%29.png Nutrition - Carbohydrate profile of fruits and vegetables - Our advice - Fruits and vegetables are an important part of achieving a balanced diet and shouldn’t be restricted based on their carbohydrate content - Try to add a variety of fruit and vegetables into your diet as each have different nutritional benefits. They also contribute to our 5 a day! - Increase your fibre content by keeping the skin on your fruit and vegetables. Aim for 30 grams of fibre a day (check out our fibre article for more information:https://nutrition-rocks.co.uk/nutrition-blog/2021/3/13/food-labelling-fibre?rq=fibre) - If you struggle to get enough vegetables into your meals, you can try incorporating them into sauces e.g. bolognese sauce, make side salads with your meals or have them with a dip! - To incorporate more fruit into your daily diet, try bringing fruit with you on the go that is easily transportable such as a banana, apple or add fruit into your meals such as porridge, salads or smoothies! https://nutrition-rocks.co.uk/nutrition-blog/2021/4/8/ramadan-and-eating-disorders monthly 0.5 2022-07-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617901788302-VAMT0JRQDEUYFRDEUOLR/1.png Nutrition - Ramadan and Eating Disorders Ramadan can be extremely challenging both mentally and physically for someone with an eating disorder. It can impact a spectrum of eating disorders, anorexia nervosa, bulimia, binge eating disorder to name a few. It may trigger a relapse and might be harmful for that person’s growth and health. Fasting during the month may conceal the disorder or put a strain on any improvements made during treatment of the disorder. People with Bulimia might overindulge and then compelled to get rid of it whilst those with anorexia might deprive themselves even more. During Ramadan focus is on communal eating with friends and family both at suhoor and iftar (limited due to covid these days). Someone with ED has to face public eating; making eating extremely difficult for them. Making them self-conscious and thinking that they are being judged. In the Muslim culture illness refers to physical illness. Mental illness in itself is a taboo topic and then that person not fasting is further stigmatised. Not fasting due to a mental disorder is seen as a weakness in that person’s faith. This can be extremely debilitating for people who are seeking support. Many times, Muslims with the disorder come to believe that their disorder is not legitimate, and they start feeling guilty and ashamed of not fasting. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617901921619-OCRTE6VYXCLAGEM9DEFK/2.png Nutrition - Ramadan and Eating Disorders - Guidelines for Ramadan & ED 1. For the Community · Provide support to those with the eating disorder and understanding that the month can be a trigger for some. · Muslim communities need to understand that Eating Disorder is also a condition just like diabetes, heart condition etc. · Educating and creating awareness about the condition among the Imams, so that they can guide people in the right direction. Fasting in the month of Ramadan can cause harm for those with ED. If they are advised by the health professionals NOT to fast, then certainly that is something to do. As stated in Surat-Baqarah: The month of Ramadhan [is that] in which was revealed the Qur'an, a guidance for the people and clear proofs of guidance and criterion. So whoever sights [the new moon of] the month, let him fast it; and whoever is ill or on a journey - then an equal number of other days. Allah intends for you ease and does not intend for you hardship and [wants] for you to complete the period and to glorify Allah for that [to] which He has guided you; and perhaps you will be grateful (Verse 2:185). Allah does not want to make things difficult for you. A person suffering from chronic illness can give compensation in the form of feeding less fortunate Muslims throughout the month. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617902110107-8OQNG2GHHFNJXWZMLZZY/image9.jpeg Nutrition - Ramadan and Eating Disorders - 2. For the Family ·Family members of people with ED should avoid all critical remarks and comments. · Inclusion of people with ED at suhoor and iftar even if they not fasting. ·Not to pressure them into eating too much food at suhoor and iftar . ·Not to force them into fasting. ·Not to make them feel bad if they are not fasting. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617947969714-OQQSAW3NJZNW1LEO4TXI/3.png Nutrition - Ramadan and Eating Disorders - 3. For the Person with ED ·Be kind and compassionate towards yourself. ·Do not fast because of family and peer pressure. ·Ramadan is not only the time to fast but a time for self-reflection. Use this opportunity to think how you can be a better person. ·Ramadan is much more than fasting. If you are not fasting focus on other things. Recite Quran, give charity, focus on kind deeds as opposed to focussing on the food aspect of Ramadan. ·Go to professionals for advice (doctors, psychologists, dietitians). ·Reach out for help. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617902370965-XNQVXUXDXYWSRIN9BKP7/image2.jpeg Nutrition - Ramadan and Eating Disorders - Resources Ramadan & Eating Disorders Guide by Dr. Omara Naseem - https://omaranaseem.com/wp-content/uploads/2022/04/Ramadan-and-Eating-Disorder-Guide-Dr-Naseem_V3.pdf Muslim Youth Helpline- https://myh.org.uk Beat Eating Disorders - https://www.beateatingdisorders.org.uk/support-services Let’s Talk About It! All the above guidelines will only work if we start talking about it. No one is talking about it. The Muslim communities are failing to provide support. We need to destigmatise eating disorders within our communities by having conversations. https://nutrition-rocks.co.uk/nutrition-blog/2021/4/8/ramadan-to-fast-or-not-to-fast monthly 0.5 2023-03-17 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617896313080-X46U4BJ3N78FLOZ5E263/2.png Nutrition - Ramadan : To fast or Not to Fast This year Ramadan begins the third week of March and runs until the near end of April, therefore the fasting hours are expected to be around 14-15 hours long. Initially, this can be quite difficult resulting in headaches, dehydration and possibly nausea, due to sleep deprivation and fatigue. Here are some tips to make fasting a little easier. The month of Ramadan provides a sense of self-reflection, spiritual reflection, charity and gratitude to Muslims and those that are healthy and deemed able to, observe a fast. While there are groups of healthy people (pregnant, lactating, travelling) that can postpone their fasts during Ramadan due to their circumstances, ³ there are also those groups of people that fasting is not mandatory upon due to chronic illness like diabetes and eating disorders. This article will look at both groups of people and the effects fasting can have on those individuals that are exempt. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617899988108-Z75RHTE7M9WLINLB2BMO/pexels-artem-podrez-6823398.jpg Nutrition - Ramadan : To fast or Not to Fast - Ramadan & Diabetes Estimates suggest that there are over 150 million Muslims with diabetes worldwide.¹ Therefore, Ramadan has a major impact on the management of diabetes in the Muslim population. Due to the metabolic nature of the condition, people with diabetes are at particular risk of complications from marked changes in food and liquid intake. Risks of Fasting ¹ : 1. Hyperglycaemia- high blood sugar levels can be an issue for those who have any complications associated with diabetes; poor vision, heart disease or kidney disease, the risk of worsening this is high and you should be really careful about if you should be fasting or not. 2. Dehydration is when there is not enough water in your body. This Ramadan, the fasts are longer and this means long hours without fluid intake. Dehydration can also happen if your blood sugar levels are too high which will result in dizziness or loss of consciousness. 3. Fasting carries a risk of hypoglycaemia. Therefore, during your fast when you feel that you are having a hypo, you must break your fast and take some sugary fluids followed by starchy food. If not, this can cause serious harm to your body and will require medical attention. 4. Diabetic ketoacidosis (DKA) is a serious condition which requires hospital treatment. This could also develop when you do not take your prescribed medication or have low activity levels than usual which leads to an increase in your blood glucose levels which could then lead to KDA. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617900149047-FV0ZES75XR2J6S6JL4FD/pexels-snapwire-113734.jpg Nutrition - Ramadan : To fast or Not to Fast Tips for a healthy Ramadan with diabetes¹ ² : 1. Know your risk before you decide to fast - consult your doctor to understand your risk category before you decide to fast 2. Medication adjustments during fasting - talk to your doctor about the adjustments required to the dose, timing or type of medication to reduce the risk of low blood sugar. It is important to remember that measuring your blood glucose and injecting insulin will not break your fast. 3. Keep moving - perform light to moderate exercise to ensure you are staying active. 4. Include low glycaemic index, high fibre foods that release energy slowly before and after fasting. 5. Hydration - stay hydrated at or between the two main meals by drinking water or other non-sweetened beverages. Avoid caffeinated, sweetened drinks and sugary desserts. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617900337804-INII5GPPSEIQ0740B52G/pexels-pixabay-208509.jpg Nutrition - Ramadan : To fast or Not to Fast - Ramadan & Pregnancy Within the laws of Islam, pregnant women in their third trimester are able to postpone their fasts and provide a ‘fidyah’ towards feeding a needy individual.⁴ Many pregnant women do choose to fast during their first and second trimesters and the research is unresolved on the effects fasting has during these stages of pregnancy.⁴ Low birth weight and preterm delivery in relation to an increased risk of chronic disease have been explored within recent studies. However, the results remain inconclusive with small sample sizes and contrasting trimester results.⁵⁶ Ramadan during the summer months certainly involves longer fasting days during warmer temperatures and dehydration can be a cause for concern for all persons fasting. ³ If you do decide to fast during pregnancy, it is essential to drink plenty of fluids and include foods that have an increased water content during your meals at suhoor and iftar. It would also be advisable to seek advice from your midwife or doctor to discuss your pregnancy health and any complications that could arise from fasting during your pregnancy.⁴ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617910015030-H41MF9ALRWHAAZ7Q71GS/j1-koy-MKNxcN6mkiY-unsplash.jpg Nutrition - Ramadan : To fast or Not to Fast - Ramadan & Eating Disorders Fasting during Ramadan can present as a risk factor for individuals with eating disorders as eating behaviours are modified due to the iftar and suhoor meal times, unsettling cognitive and physiological control. ⁷ Restricted eating times may trigger disordered eating behaviours and enhance temptations to eat unhealthier foods. ⁷ To learn more about Ramadan & Eating disorders press here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617900709302-7Y0O8V8EF7TKP108Z3JN/rumman-amin-i1bfxi1cFBY-unsplash.jpg Nutrition - Ramadan : To fast or Not to Fast - Our Advice - If you are unable to fast, remember there is alot more to Ramadan than fasting itself. Prayers, reciting the Quran, donating to charities (Sadaqah), feeding those fasting and in need and a time for deep reflection & contemplation. - Be mindful and kind to each other - there will be many who will not be able to fast due to medical or personal reasons. Instead of making them feel guilty for not fasting, we should be supportive and focus on ourselves. - Ultimately, it is a personal choice whether or not to fast. However, if you do choose to fast, then you must consult your doctor or healthcare team before Ramadan, to make sure that you are able to look after yourself properly. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1617910063321-H9GZZY2C2802N1TTKJ0I/arnel-hasanovic-MNd-Rka1o0Q-unsplash.jpg Nutrition - Ramadan : To fast or Not to Fast - Resources British Nutrition Foundation-https://www.nutrition.org.uk/healthyliving/nutritionforpregnancy/ramadanpregnancy.html BEAT- https://www.beateatingdisorders.org.uk/support-services Diabetes UK- https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/ramadan?gclid=CjwKCAjwxuuCBhATEiwAIIIz0Y7kc4UvtQ1sfANyWJe_N2cGFDCRvQAbA7o9d4m-nCUmgncB-6EdeRoCpAAQAvD_BwE Ramadan & Diabetes- http://www.mcb.org.uk/wp-content/uploads/2014/06/Ramadan-and-diabetes-A-guide-for-patients-2013.pdf https://nutrition-rocks.co.uk/nutrition-blog/2021/3/29/cupboard-essentials monthly 0.5 2021-03-29 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616995407594-C8GW7TPDXZ4SBBW7FK5W/pexels-edwin-jose%CC%81-vega-ramos-2387343.jpg Nutrition - CUPBOARD ESSENTIALS - Tinned Food - Tinned Fruits & Vegetables These are absolute pantry staples; affordable, can be stored safely for a long time and often involve minimal prep time. Enjoy your favourite fruits and vegetables any time of the year. Convenient isn’t it? ·Tinned tomatoes are a versatile ingredient and can be used to make a range of recipes – soups, shakshuka, curries, stews and even spaghetti bolognese. ·Other tinned vegetables such as peas, green beans and sweetcorn. -Tinned pulses and legumes These are a great way to add fibre to your diet, bulk your meals without piling on the calories and offer a great vegan source of protein. ·Lentils are a great add to your salads, make a comforting dhal and to bulk out meat dishes. ·Beans such as cannellini, butter beans, black beans and kidney beans are great to create delicious soups, stews, veggie chilli and much more! ·Using a can of chickpeas, you could make a batch of hummus, curries and even add them to your salads. - Tinned Fish ·A can of tuna is a very useful one to have in the pantry to make a sandwich, fishcakes and pasta salads. ·Sardines, salmon and mackerel are all packed with omega-3 -fatty acids which can easily be incorporated into our diets. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616996284292-HHCXD88G9EBMTYJ8J49D/1.png Nutrition - CUPBOARD ESSENTIALS - Dried Foods These staples are the base of most meals; they are easy to make and can be paired with an array of other cupboard essentials! They can be used breakfast, lunch or dinner – a must have! They have a long shelf life, inexpensive to buy and last you a long time if stored correctly. ·Rice can be used as a main ingredient for risotto, fried rice and pilafs or as a side for curries. Opt for brown rice if you are looking to add more fibre to your diet. ·Pasta/Noodles come in countless different shapes and can be used to make a variety of dishes from pasta bakes, salads, stir fry or a simple red sauce pasta. ·Porridge oats/cereals are a great breakfast options and can also be used to make granola and flapjacks. ·Couscous are quick to prepare and can be enjoyed with salads or a flavorful dish of tagine. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616996402385-J5HL14S4KIUFP9VDQ64Z/youssef-aboutaleb-I7hcFnxAJgg-unsplash.jpg Nutrition - CUPBOARD ESSENTIALS - Condiments Choosing the right condiments can help enhance your cooking and can transform into a delicious meal. ·Lemon juice great for seasoning when you don’t have fresh ones to use. ·Peanut butter is a popular choice for breakfast meals and to make protein energy balls. ·Honey is a natural sweetener which can be used for glazing salmon, vegetables and meat, for desserts and breakfast bowls. ·Vinegar ·Olive oil https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616996503692-KAW9LPFD0PQPMMJ3QKK5/7.png Nutrition - CUPBOARD ESSENTIALS - Dried Herbs & Spices Herbs and spices completely transform a meal, by adding layers of flavour, colour and fragrance to dishes. They also provide antioxidants and are a great way to reduce the use of salt in your diet whilst making your meals more flavourful! ·Spices- cinnamon, paprika, turmeric, cumin, ground ginger, cardamom ·Herbs- oregano, mixed herbs, thyme https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616996576262-DF3XRMFHXG1IY0ORLGL3/9.png Nutrition - CUPBOARD ESSENTIALS - Dried Fruits & Nuts Dried fruits and nuts are delicious, nutritious, lightweight, take up less space in your pantry and easy to use. Both are convenient for snacking too! Dried fruits are high in carbohydrates and fibre, have a low-fat content therefore are a great choice of high-energy snacks. These also count towards your 5 a day. Nuts are packed with essential fats, protein and vitamins. They are energy dense therefore consume them in moderation into your diet as they can be beneficial. Opt for nuts with low or no salt and read labels as they can be high in calories. They can be used to make dried fruit & nut loaf, toppings for yoghurts/cereals or even baking cookies & snack bars. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616997191223-J3BD1YLCFN8OT2ZOYWL6/Untitled+design+%282%29.png Nutrition - CUPBOARD ESSENTIALS - Basic Ingredients These are ingredients we require all the time and which every kitchen should have. Some basics are: ·Flour- is useful to making pancakes as well as a thickener for sauces. ·Stock cubes – preferably low sodium cubes for instant flavour for your stews and casseroles. ·Garlic, ginger, potatoes and onions – commonly used for many recipes and can last you a long time if stored in a cool, dark cupboard. ·Sugar https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616997445385-7KKE3SMAJ8TG52S5ASFU/pexels-anna-shvets-3962285.jpg Nutrition - CUPBOARD ESSENTIALS - Our Advice 1. Reading labels This is really important especially for canned foods as we need to be aware of the sugar and sodium content. Checkout out are labelling series for more information. 2. Storage Make sure you read the packaging on how to store your staples so they will last you for a long time. Using airtight jars and Tupperware can ensure they last a as long as possible. Some condiments or canned foods may need to be kept in the fridge once opened. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616997551758-57RWLMUS1XRD3Z9ESRZ5/Untitled+design+%283%29.png Nutrition - CUPBOARD ESSENTIALS 3. Reduce Waste We need to ensure we are reducing both food and package waste. You don’t have to buy everything, only the ingredients you eat and know you will use. This will also simplify your cooking, so less time is wasted deciding what you want to cook. 4. Staying organised Keep an eye on your ingredients so you know which ones need to be topped up and can be added to you shopping list accordingly. Preparing a shopping list in advance can be helpful. When you get a new stock, keep them at the back and move your older foods in front to ensure you use them up first. https://nutrition-rocks.co.uk/nutrition-blog/2020/9/7/budget-article monthly 0.5 2021-03-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605282987208-1JE1GS0JT4HYUH3BURM5/pexels-nadezhda-moryak-4409499.jpg Nutrition - Budget To help create a balanced diet the NHS have created “8 eat well tips” for you 1. Base your meals on starchy foods 2. Eat fruit and vegetables 3. Eat more fish - including 1 portions of oily fish a week 4. Cut down on saturated fat and sugar 5. Eat less salt: no more than 6g a day for adults 6. Get active 7. Drink more water 8. Don’t skip breakfast Following on from this you can check out the eat well guide on how to create a well balanced meal. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605279825601-1D1WOZE2DDPCQHZ9O2OB/pexels-karolina-grabowska-4033296.jpg Nutrition - Budget - Shopping List We have created a basic grocery list which includes some of the essential foods to help you achieve a balanced diet with lots of variety. - oats/pasta/rice/couscous/quinoa - Wholemeal bread/bagels/wraps - Fresh and seasonal fruit and vegetables e.g. apples - Frozen fruits and vegetables - Canned goods e.g. beans - Milks, eggs and cheese - Seeds and nuts - Herbs, spices and stock cubes - Pulses - Meats or fish https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605279346376-IE22QIL2SVZDXBRK6YVY/Rocket%2520%26%2520Salmon%2520Putanesca.jpg Nutrition - Budget - Sample Day Menu Here is sample day menu including recipes from our website which include some of these previously mentioned essential foods. Breakfast: Overnight chia oats with plum compote Lunch: Rocket and salmon puttanesca Dinner: Buddha bowl with poached eggs and roasted vegetables So, whether you’re a student who is about to return to university or someone who would like to share some ideas on how to cut the cost of your shop, we want to provide you with some budget friendly ideas! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605280511676-QT5CFDR4YFLDUTQZSMFV/pexels-ella-olsson-1640775.jpg Nutrition - Budget - 1. Minimise Food Waste Make extra at dinner and use leftovers for lunch the next day. Batch cook your meals at the start of the week. Keep them in the fridge or freezer for when you need them. If you have some vegetables that are starting to go out of date, you could throw them into a slow cooker and create a soup or blend into a tomato-based sauce for pasta dishes. Consider buying pre - chopped vegetables e.g. onions. You can also buy pre-chopped frozen garlic, ginger and chilli in some supermarkets! If you have stale bread you could make it into a bread and butter pudding or this panzella dish for dinner. Keep the skin on starchy foods e.g. potatoes for homemade chips and in mashed potato. This will also increase your fibre intake. Familiarise yourself with different food labels, for example best before and use by. This may reduce your food waste and, therefore, spending. Check out this information by the Food Standards Agency on food labelling. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605281858318-6LVPDWCLRQ6TJMQRIWPY/pexels-karolina-grabowska-4497733.jpg Nutrition - Budget - 2. Shopping Smart Plan ahead – make a meal plan the week before to help with food shopping. This will help you to make sure you are eating a balanced diet, with lots of colour and variety. Have a look at our article on the healthy portion plate! Want to save money? Why not try supermarket own brands - these are cheaper and are often very similar. Check out your local supermarket (e.g. Aldi⁴) for their ‘weekly super 6’ - this is 6 cheaper fruits and vegetables which rotate on a weekly basis. Keep an eye out for certain food offers. For example, buy one and get one free. If you are familiar with the supermarket write down your list in the order you walk around the shop. This makes it more efficient and it may prevent you going down isles you don’t need to and buying foods you don’t necessarily need. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1605280655684-XFY0ONWQWYADND7OYCPP/mariana-medvedeva-usfIE5Yc7PY-unsplash.jpg Nutrition - Budget - 3. Making food go further Add lentils/ chickpeas/ beans and extra vegetables to meals such as chilli and curries. This is super cost effective as it can displace meat. Opt for frozen and canned fruit and vegetables as they still contain a high amount of nutrients, are cost effective and last longer. Always in a rush in the morning? Try overnight oats which have minimal preparation and will be ready in the morning to grab and go. Oats are a cost effective option, try adding frozen fruit to add to your 5 a day. Keep your leftovers - they may make a great lunch/dinner option for the next day. Overripe bananas: you have probably heard of it before but make them into banana bread, freeze for smoothies or banana ice cream. https://nutrition-rocks.co.uk/nutrition-blog/2021/3/13/food-labelling-protein monthly 0.5 2021-03-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615632380419-LGBLRY1XTI0Y7HACNYFR/Screen+Shot+2021-03-13+at+10.34.36.png Nutrition - Food labelling: Protein - What is protein? Protein is made up of building blocks known as amino acids. There are around 20 amino acids found in animal and plant foods. Animal food sources tend to include all essential amino acids needed in the diet but for vegetarians and vegans you can still get all the amino acids from a plant based diet by combining different plant sources for example pulses and cereals, this is known as the ‘complementary action of protein’¹³⁴. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615631556552-81JAN55JYIX3ASBGWOZZ/Screen+Shot+2021-03-13+at+10.29.29.png Nutrition - Food labelling: Protein - Protein: The Recommendation The average daily recommended intake of protein is 56g/day for men and 45g/day for women but this can increase for children, pregnancy and during breastfeeding. Here in the U.K. the current daily average is 88g which is more than enough. It is important to remember that excess protein is converted to energy (1g = 4kcal) but carbohydrate and sometimes fat should be our main source of energy for the body to function effectively⁵. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615631466755-R84D7IZPEY6IMB136OIU/Screen+Shot+2021-03-13+at+10.29.40.png Nutrition - Food labelling: Protein - Protein: Food Labelling Nutrition information on food labels regarding protein can be found on the back of foods. Protein is usually presented per 100 grams or per serving on a food label⁶. Here is some examples of per 100 grams: Chicken - 16 grams Tofu - 8grams Eggs - 6grams https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615918439347-1EXKFFKWS48TK1RPWADC/Screen+Shot+2021-03-16+at+18.13.33.png Nutrition - Food labelling: Protein - Protein: Our Advice - Try to add a source of protein to every meal as shown in the EatWell Guide. - For vegetarians and vegans consider combining your protein sources. For example beans on toast is an excellent source of all amino acids. - Increase protein from food sources before considering supplementation. This reason being food sources can provide other beneficial nutrients. - For athletes considering protein supplementation, remember to look for the ‘informed-sport.com’ logo. This certifies that the product has been tested for banned substances. - If you are pregnant, breastfeeding or have children consult your GP or midwife to discuss protein requirements personalised to you and your family. https://nutrition-rocks.co.uk/nutrition-blog/2021/3/19/health-halo monthly 0.5 2021-03-24 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616152487662-FHG8C4U1N69D18H9WF3M/hh2+%282%29.jpg Nutrition - Health Halo “How Salads Can Make Us Fat.” In 2015, The New York Times published an article² discussing how consumers in the USA who have “healthy” food in their shopping trolleys are more likely to step towards the ice cream or alcohol section³, suggesting a tit-for-tat mechanism is automatically installed in us even though we are not aware of this². Health halo’s can occur for 3 reasons⁴: - People think they can eat more without breaking their diet goals. - Make people feel more hungry. - They can reduce guilt around food. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616153209580-WX2I1TZ0NNBE1FT4Z7X1/hh3.jpg Nutrition - Health Halo - Let’s look at an example When scrolling through social media influencers post recipes that appear to be “healthy” but how “healthy” are these foods? We have broken down the nutritional information of a popular “health” food, peanut butter energy balls below. The recipe included oats, peanut butter and maple syrup. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616153080189-O6N6RTTFDJ1O0EDC8AOT/nutrition+analysis.png Nutrition - Health Halo Energy balls are often deemed a snack of choice by many, especially in the "wellness sphere". However, it is important to note that they are extremely energy dense for such a small volume and it may not leave you satiated as a result. Alternatively, another choice of food where you get a larger portion for equal nutritional value might be more satisfying. Individually, one energy ball could be a beneficial snack after exercise but it It is important to understand the nutritional content. On average we should consume 2,000kcal/ day for women and 2,500kcal/ day for men to maintain our weight⁶ this would equate to ⅕ of our daily calorie intake - reminder this is per 100g. Individually, one energy ball could be a beneficial snack after exercise but it is important to be aware of the fat content and when eaten in excess consequences may occur⁵. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616153595086-YWL4NZE5GPEIKY6NZAYK/hh1+%282%29.jpg Nutrition - Health Halo The same principle occurs for other foods. For example, using coconut oil in recipes has been a growing trend on social media. Every 1 tbsp (14g) of coconut oil contains ~11g of saturated fat (the total daily recommendation for saturated fat is no more than 20g for women and no more than 30g for men) There is limited evidence to support the health benefits of coconut oil⁸ however some research has found that it can increase HDL cholesterol (good fats) but it can also increase LDL cholesterol (bad fats) which has been linked to an increase in cardiovascular risk⁹. At a quick glance these foods may look healthy but if you look a little deeper they may not be as good for you as you once thought. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616153859011-6ZLWES2MJ7FX7SNAZP9R/pexels-nicollazzi-xiong-668353.jpg Nutrition - Health Halo - The importance of balance What defines a food as “healthy” or “unhealthy”, is it the calories? Sugar, salt and fat content? The truth is there is no definition for healthy and unhealthy foods, the important thing is the balance of foods that contribute to our diet that provide us with the amount of energy and nutrients needed for our body to function¹⁰. The eatwell guide provides us with a breakdown of what foods we should consume on a daily basis. If we aim to follow this we can be sure we are meeting our nutritional requirements¹⁰. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616153920644-0QDEBXQGGPM1NLFB5NJR/hh1+%282%29.jpg Nutrition - Health Halo - Our Advice Look at food labels - identify if foods are high, medium or low in nutritional value by using the traffic light labelling - keep an eye out for a new e-book coming in March. Examine the ingredient list in recipes - swap out any foods for healthier options. Nutrition and health claims do not mean a food is a healthier option -educate yourself on nutrition labels to determine how you can include them to create a balanced way of eating for you. Balance is key! There is a place for sweet foods and they should be enjoyed. Remember anything you place a ban on will likely create an unhealthy relationship with food. You should never feel guilty for choosing the foods you enjoy! Look at the bigger picture - when determining what foods you consume, look at your diet over the course of a week or even month, this way you can see if overall you are getting a balanced diet. The most important message is even though we eat for nutrition and to fuel our body with goodness, we also eat because we LOVE food! https://nutrition-rocks.co.uk/nutrition-blog/2020/9/7/food-labelling-sugar monthly 0.5 2021-03-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1599496407634-PADA10TF9MD2NQJO56X0/pexels-suzy-hazelwood-2523659.jpg Nutrition - Food Labelling: Sugar. - What is sugar? Sugar is a carbohydrate found in most foods. Some sugars are naturally found in food while others are used during processing and cooking. The most common types of sugar are: · Sucrose - table sugar · Glucose and Fructose - found in fruits, vegetables and honey · Lactose - found in milk and diary products · Maltose- found in malted drinks and beer https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1599496505308-YAVRSKFYVTH13WUSRKPW/matt-popovich-7cO4Fquqqak-unsplash.jpg Nutrition - Food Labelling: Sugar. It can be hard to spot sugar on food labels, this is because it has lots of different names. The British Heart Foundation has made a simple infographic showing over 50 names of sugar - check it out here. It is also important to mention that sugar is found in foods that we may not think contain sugars. For instance some of our savoury foods contain high amounts of sugar. An example of this is Tesco’s own tomato ketchup contains 2.8g of sugar for every 1 tablespoon. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616447484787-4IT3OQP89NVUD4M3ECA6/omid-armin-Fsmlw6gm_bE-unsplash.jpg Nutrition - Food Labelling: Sugar. When discussing sugar labelling let’s use the example of Coca Cola. Classic Coke contains 35g which is approximately 9 teaspoons of sugar per 330ml serving. Diet Coke contains 0g of sugar per 330ml serving. Zero sugar coke also contains 0g of sugar per 330ml serving. Diet and Zero sugar Coke don’t contain sugar but what is added to these beverages to make them taste so sweet? Sweeteners such as aspartame which are 180 - 200 times more sweet than table sugar. Anecdotal sources refer to sweeteners being linked to health implications. However, as a whole, research demonstrates how sweeteners are safe to consume as they undergo rigorous safety assessment. Overall, it is not harmful to consume these drinks but aim to consume them in moderation because excess acidity is associated with tooth damage. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1599497156800-4F9GATD3T7ALGT769HLV/american-heritage-chocolate-qGC_VtXyyYY-unsplash.jpg Nutrition - Food Labelling: Sugar. - Sugar: The Recommendations. The sugar tax went into effect in 2018, to help reduce consumption of free sugars and their negative health effects such as tooth decay. Since then, we have observed a decrease in the consumption of sugary drinks with a 28.1% decrease in sugar intake from overall soft drink consumption from 2016 to 2020. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1599497301085-BBYHME27VWC180BCYN1H/mae-mu-VoQ4kqDSFxg-unsplash+%282%29.jpg Nutrition - Food Labelling: Sugar. - Here is the current recommendations: Total Sugars. The reference intake for an adult is 90g. Free Sugars - this includes any sugar added to foods such as cakes and sugar that occurs naturally in foods such as honey. Sugars that are found in dairy products, fruit and vegetables do not count towards free sugars. - For adults free sugars should contribute to no more than 5% of daily food energy which is equivalent to 7 teaspoons of sugar. Specifically: - Adults should have no more than 30g of free sugars per day (of their total 90g). - Children (7 to 10 years old) should have no more than 24g of free sugars per day. - Children (4 to 6 years old) should have no more than 19g of free sugars per day. - Children (younger than 4 years old), it is recommended to avoid sugar-sweetened beverages and food with added sugar https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1599496705533-SJYUFKJWM5Z4J3PXFLWH/Screenshot+2020-09-07+at+16.46.05.png Nutrition - Food Labelling: Sugar. - Sugar: Labelling. For traffic light labeling on front of packaging, the guidelines for total sugar is: Adapted from FoP guidance: table 2 criteria for 100g of food (whether or not it is sold by volume). Low. Green, which means there is less than 5.0g per 100g. Medium. Amber, which means there is over 5.0g but no more than 22.5g per 100g. High. Red, which means there is more than 22.5g per 100g. Sugar: Labelling terms Low sugar - The food product contains no more than 5g of sugar per 100g for solids and no more than 2.5g of sugar per 100ml for liquids. Sugar free - The product contains no more than 0.5g per 100g. No added sugar - No sugar added to the food product and if the food product contains natural sugar the label will state “contains naturally occurring sugar”. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1599496852765-5LAH31NZG9EK8MW2AUFQ/noemi-jimenez-Zir_WPh3E7E-unsplash.jpg Nutrition - Food Labelling: Sugar. - Sugar: Our Advice Reduce but still enjoy. Ask yourself if you need to reduce high sugar foods and sugar-sweetened beverages in your diet- if you do there are lots of easy ways how...but do remember it is ok to still have them in moderation and enjoy them. Take a look at food labels. Lookout for and compare foods with green sugar labels but remember to look at the colour of other nutrients e.g. fat. Sugar names. Checkout the back of the food label for the different names of sugar. Aim to eat 5-a-day or more! Fruit and vegetables contribute to a healthy, balanced diet. Cook and bake at home. When cooking/ baking at home we are able to see the amount of sugar being added to our foods so we can control it. Think about foods already containing sugars. Examples include breakfast cereals or yoghurts. Check out food labels and try to choose ones you will enjoy and are low in sugar, for example oats and weetabix and plain yoghurts. https://nutrition-rocks.co.uk/nutrition-blog/2021/3/13/food-labelling-fat monthly 0.5 2021-03-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615630051994-FFNAU7NB1952UVY4SJPD/Screen+Shot+2021-03-13+at+10.05.40.png Nutrition - Food Labelling: Fat - Fats: The Recommendations. - Total fat should be no more than 35% of total daily energy⁴. - Saturated Fats: Men should consume no more than 30g of saturated fat per day¹ (this equates to approximately 2 tablespoons of butter*). Women should consume no more than 20g of saturated fat per day. Children should have less. - Trans Fats. Adults should be eating less than 5g of trans fats per day¹. - Polyunsaturated fats. To achieve omega-3 recommendations, at least eat 2 portions of fish a week, one of which is oily¹ *based on the equivalent that 15g equals 1 tablespoon https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615630369395-YZVX0FZY9LH550XBTHKW/Screen+Shot+2021-03-13+at+10.12.27.png Nutrition - Food Labelling: Fat - Fats: Food Labelling For traffic light labelling on front of packaging, the guidelines for total fat and saturated fat are⁵: *Adapted from FoP guidance: table 2 criteria for 100g of food (whether or not it is sold by volume). Fat: Labelling terms⁶ For Total Fat Low fat - The food contains no more than 3g of fat per 100g for solids and for liquids no more than 1.5g per 100ml. Fat free - The food contains no more than 0.5g per 100g/ml. For Saturated Fat Saturated fat-free – No more than 0.1g of saturates per 100g or 100ml. Low in saturated fat - No more than 1.5g per 100g for solids and no more than 0.75g per 100ml for liquids. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615629983252-6MOGJXMHTF6AIEUM05J3/Screen+Shot+2021-03-13+at+10.05.49.png Nutrition - Food Labelling: Fat - Fats: Our advice - Do not cut out fats. Research shows that if we reduce saturated fats in our diet and replace them with unsaturated fats (polyunsaturated and monounsaturated) it can reduce our total blood cholesterol levels⁷. - Polyunsaturated fats (PUFAs). Aim to eat 2 portions of fish a week, one of which is oily fish. This is because fish is a source of omega -3 which is needed to keep your heart healthy. - Vegetarians and vegans. For a source of PUFAs (specifically omega - 3): Try adding foods such as flaxseed oil and walnuts to your meals. It is important to note that research shows that omega - 3 plant based sources do not have the same effect on the heart as animal sources i.e. fish. Check out The Vegetarian Society for more information on polyunsaturated fats. - Traffic light labelling at a glance. This system may identify a food which is high in fat for example cheese but this food is high in other nutrients such as calcium. With cheese, try lower fat options. - Incorporating unsaturated fats into your diet. Try adding seeds or nuts to your breakfast to increase your levels of unsaturated fats in your diet. - Check out Charlotte Radcliffe. Follow Charlotte on Instagram @The_Nutrition_Consultant and check out her recent post on nutrient focus: fat. https://nutrition-rocks.co.uk/nutrition-blog/2021/3/13/food-labelling-fibre monthly 0.5 2021-03-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615628748416-C3H1C0GM9XGPL9VUK7LY/Screen+Shot+2021-03-13+at+09.37.14.png Nutrition - Food labelling: Fibre - What is fibre? Fibre is a type of carbohydrate. It can be divided into 2 groups known as soluble and insoluble fibre. However, according to scientific organisations these terms may no longer be valid. Furthermore, a large proportion of fibre rich foods contain both types. For example, beans, pulses and lentils¹. Soluble Fibre²: Dissolves in the water and can have beneficial effects on the digestive system. For example: oats, fruits and vegetables, nuts and seeds. Insoluble Fibre³: Does not dissolve in the water and can have beneficial effects on the passing of our stools. For example: wholegrain foods such as brown rice and couscous, beans, pulses and lentils. Fibre is beneficial for our digestion and helps to prevent constipation¹. In addition to this, fibre can reduce our risk of cardiovascular disease, type 2 diabetes and colorectal cancer⁴. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615629373405-BWLRE33EQJHMCD0JKGN4/Screen%2BShot%2B2021-03-13%2Bat%2B09.54.49.jpg Nutrition - Food labelling: Fibre - The Recommendations According to the British Nutrition Foundation the average UK adult only consumes 18g a day, much less than the recommendations¹. The UK recommended daily intake of total fibre for⁵: Adults (17 years and older) is 30g per day. Adolescents (11 to 16 years old) is 25g per day. Children (5 to 11 years old) is 20g per day. Children (2-5 years old) is 15g per day. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615628888144-2GHWJ16F5K0EH0YNXYCZ/Screen+Shot+2021-03-13+at+09.37.37.png Nutrition - Food labelling: Fibre - Here is an example of 3 meals that equate to around 30g of fibre a day⁶: Breakfast: (around 9.2g of fibre) - 2 slices of wholemeal bread topped with a banana - 150ml fruit juice smoothie Lunch: (around 13.6g of fibre) - Baked potato (skin on) with 200g baked beans in tomato sauce - An apple Dinner: (around 6.5g of fibre) - Vegetable curry (tomato-based) with wholegrain rice - Fruit yoghurt (check label for sugar content) Snacks: - A handful of nuts can contain up to 3g of fibre (aim to pick unsalted nuts such as plain almonds) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615629062533-XDIVB0VDWG58VSVV7KFO/Screen%2BShot%2B2021-03-13%2Bat%2B09.37.23.jpg Nutrition - Food labelling: Fibre - Fibre Food Labelling In relation to fibre and food labelling the traffic light system is not currently used. Furthermore, it is currently not mandatory to state fibre on the back of packaging either⁷. Fibre content is sometimes indicated on labels by nutritional claims indicating if the food product is high or low in fibre. Fibre: Labelling terms⁸ Source of fibre - A food product that contains at least 3g of fibre per 100g or 1.5g of fibre per 100kcal. High in fibre - A food product that contains at least 6g of fibre per 100g or 3g of fibre per 100kcal. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615629204758-DA1WYYJHIV8101DQQFSN/Screen%2BShot%2B2021-03-13%2Bat%2B09.37.01.jpg Nutrition - Food labelling: Fibre - Fibre: Our Advice - Aim for 5-a-day or more. These may be fresh, frozen or tinned. - Use legumes and pulses. These include lentils and baked beans. - Leave the skin on fruit and vegetables. This is an extra source of fibre towards the diet. For example, leave the skin on potatoes when making mash. - Consider buying foods ``high in fibre” or “source of fibre”. This includes oat cakes and rye bread. - Consider switching to wholegrain/ wholewheat. Such as in breakfast cereals buying weetabix or porridge oats. - Check out Charlotte Radcliffe. Follow Charlotte on Instagram @The_Nutrition_Consultant and check out her recent post on the magic of fibre and breads that are high/ medium and low in fibre. https://nutrition-rocks.co.uk/nutrition-blog/2020/9/21/portion-sizes monthly 0.5 2021-03-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1616098364902-IK48629WO8N6QZ7OIDNL/Screen+Shot+2021-03-18+at+20.03.34.png Nutrition - Portion Sizes - How Portion Size Measurements Differ Portion sizes differ from person to person and plate to plate. The recommendations for portion sizes are also quite individual, they depend on your age, gender, physical activity level, profession, health conditions… the list goes on 3! None of these variables are considered on food labels either, which can have conflicting portion size recommendations too 4. Confusingly, there are also many different methods to calculate portion size, varying from calorie counting, to using scales, to using handfuls as guides. There is no gold standard or one-size-fits-all answer5. We are all different, so whilst measuring a portion of cheese against a deck of cards for one person could work, for someone else it would not be appropriate at all. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1600685587264-IPKKTBQBVZQDZKK6WI0M/image-asset.jpeg Nutrition - Portion Sizes - Proportions over portions! An easier way to look at portion sizes for everyone, is to focus on getting a range of foods in the correct proportions, each time we eat 6,7. Healthy adults generally all need a similar range of foods, so looking at the proportions of different foods is a practical and accessible way to try to ensure we consume a nutritionally balanced diet8. The Eatwell plate is a great example of this, it is really practical as it’s all based on proportions rather than measurements. Those with health conditions should seek individualised help from a health professional to determine the portion sizes appropriate for them to consume a nutritionally balanced diet. The advice can still be practical and visual like the Eatwell plate. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1600685618051-EZ75PZWKJ4E73OJEF0YA/image-asset.jpeg Nutrition - Portion Sizes - Plate size However, plates come in different sizes so although the range and proportions could be correct, if you have a huge plate you will more than likely be overconsuming or if you have a small plate you may not be consuming adequate nutrients9. Historically plate sizes in general have grown too! A sensible and practical approach for the general population would be to use a combined method of checking the range and proportions against the Eatwell Plate whilst using one of the fundamental principles of intuitive eating - eating when hungry and stopping when full 11. This approach to portion sizes would involve learning to listen to our body’s biological hunger needs whilst honouring health, by eating the range of foods needed to consume a nutritionally balanced diet. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1600685660245-Y7A5PVOF9CROC7A9MUJU/image-asset.jpeg Nutrition - Portion Sizes - So, do portion sizes matter? Yes but they don’t have to be confusing and involve memorising multiple measurements and carrying scales around with you! You can learn to recognise and trust what your body is telling you, while following the simple proportions shown on the Eat Well plate 8. You can read more about the fundamentals of intuitive eating on my site here https://nutrition-rocks.co.uk/nutrition-blog/2021/3/8/lets-talk-about-nutrition-labels monthly 0.5 2021-03-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615198230188-1WJTPQ25X6SGBL8M34YH/girl+shopping.png Nutrition - Let's talk about nutrition labels What are nutrition labels?: Nutrition labels are labels on pre-packaged foods that provide us with information on the nutrient and calorie contents of foods and drinks (2). They are meant to help us, as consumers, make informed choices (3). However, anyone who has looked at these labels will know that deciphering the information in reality is not always straightforward. What information do nutrition labels contain?:‘Back-of-Pack’ nutrition labels: In 2016, the UK made it a legal requirement for most pre-packed foods to contain nutritional information on the back of the product called ‘back-of-pack’ labelling (4). These labels tell us a product's nutritional profile, including: how many calories are in a product (energy), fat, saturates, carbohydrate, sugars, protein and salt - in that specific order. There are other nutrients such as fibre that can be included as an optional extra but aren’t required, unless a nutrition or health claim is made against it (5,6). In addition, nutrient and calorie contents are displayed as either per 100g, per 100ml or per portion of the product (5,6). Using 100g/ 100ml measures may be confusing or misleading as often we do not consume the product in these amounts. Some products display information per portion (4) - which may be more realistic, especially if the product is individually portioned (e.g. individual yogurt pots). The difficulty here is that only some products have calorie and nutrient information per portion, so not all similar products can be easily compared in this way. Certain foods (and drinks) such as salt, herbs and spices don’t have to include the above details (3). Previously alcoholic drinks (above 1.2% ABV) haven’t had to display calorie contents but, as mentioned earlier, this is currently under review (1,3). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615198630787-H2CWMB4MQ1Y857ELWG76/shopping.jpeg Nutrition - Let's talk about nutrition labels Front-of-Pack’ nutrition labels: What may be more noticeable is nutritional labelling on the front of food and drink packaging. The difference with front-of-pack (FOP) labelling is that it’s voluntary in the UK - so companies don’t have to put this additional extra on their packaging but the colour coded FOP labelling is recommended by the UK government (7). These nutrition labels either display energy (calories) only or energy (calories) plus fat, saturated fat, sugar (total) and salt (5). FOP colour coded labelling is present on many nutrition labels and is there to help us make informed choices (8). Green colour = ‘low’ amount = more greens usually means it’s a healthier product Amber colour = ‘medium’ amount = this choice is fine most of the time Red colour = ‘high’ amount = try to eat less often/in small amounts For example, a product with mostly green colours is suggested to be a healthier option. These colours do not mean a food is good or bad. Reference intakes (RIs): Can be found on the front or back of packaging (9). RIs are based on an average adult woman* and tell us how much of an average adult's daily intake of calories and nutrients are found within a serving of that food or drink, usually as a percentage (%). It is an overall guideline, not a target - as it is not specific to individuals. For example, if saturated fat is 26% then we know that a serving of this product contains approximately ¼ of the average total daily saturated fat limit. *Daily reference intakes for certain nutrients can be found on the NHS website (10) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615200196780-TZGFKFEMZSX1493RXKJG/food.jpeg Nutrition - Let's talk about nutrition labels Ideas for navigating food labels: Look at serving sizes - it can be surprising as the nutritional information on the label may not represent the entire product. E.g. half a bottle (250ml) instead of the entire bottle (500ml), in some cases When picking up a product, look at similar options and compare nutrient information per 100g/ml (or if available on both products, compare per portion for single portioned items) When traffic light labels are available try to choose mostly green labels where possible, some amber and fewer reds - compare similar products to see if you can find a healthier option (8) Be aware of all nutrients - don’t just focus on one nutrient e.g. sugar as we eat foods not individual nutrients. https://nutrition-rocks.co.uk/nutrition-blog/2020/9/7/food-labelling-salt monthly 0.5 2021-03-18 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615200058291-OSHKV582HFVPUR0INA9G/pexels-monicore-2624397+%281%29.jpg Nutrition - Food Labelling: Salt. - Hidden Salt As salt is a flavour, often we can be unaware that it has been added to food products and so can go unnoticed². For example, approximately 75% of the salt we consume is added to everyday foods such as breads³. It is therefore important to read the label to know what is in the product. For instance, a delicious dish from a well known Asian restaurant contains 7.12g of salt per serving. It is important to be aware of hidden salt in foods. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615200466045-OHSGYG5U43RRBHM7JMRM/salt-1778597_1920.jpg Nutrition - Food Labelling: Salt. - Salt: The Recommendations. The current recommendation is that adults should not consume more than 6g of salt a day⁴. However, UK findings from 2018/19 conclude that the average salt intake for adults aged 19 to 64 years is 8.4g/day. This means that the average UK adult consumes 40% more than this⁵. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1599494224348-8LJK55GPEAZKEGPIJFZE/Screenshot+2020-09-07+at+16.46.05.png Nutrition - Food Labelling: Salt. - Salt: Food Labelling. On the food label, salt sometimes comes under "sodium". This can be confusing as to calculate the salt content you need to times the sodium value by 2.5⁶. For example if the sodium content is 3.25g it therefore means the salt content is approximately 8.13g. For traffic light labeling on front of packaging, the guidelines for salt are⁷:Adapted from FoP guidance: table 2 criteria for 100g of food (whether or not it is sold by volume). Low. Green, which means it contains less than 0.3g of salt. Medium. Amber, which means it contains between 0.3g and 1.5g of salt. High. Red, which means it contains more than 1.5g of salt. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615200578461-EEHSFHX0L73C6AORELW1/andrijana-bozic-HhAvMT_7ODU-unsplash.jpg Nutrition - Food Labelling: Salt. - Salt: Labelling terms. Low sodium/ salt - The food product contains no more than 0.12g of sodium or 0.3g of salt per 100g/ ml. Very low sodium/ salt - The food product contains no more than 0.04g of sodium or 0.1g of salt per 100g/ ml. Sodium/ salt free - The food product contains no more than 0.005g of sodium or approx 0.01g of salt per 100g/ ml. No added sodium/ salt - No sodium has been added to the food product and that the food product contains no more than 0.12g of sodium or 0.3g of salt per 100g/ ml. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1615200418556-2X7IM7W0K5PAFLL6AG2S/pexels-cottonbro-3338497.jpg Nutrition - Food Labelling: Salt. - Salt: Our Advice. Added Salt. As well as considering the amount of salt being added to home cooked meals, consider the salt contents in pre packaged foods. Alternatives. Try to opt for unsalted alternatives, for example picking unsalted nuts over salted nuts. Adding flavour to meals - try flavouring home cooked meals with spices and herbs instead of salt this way you are increasing the flavour of meals without increasing your salt intake. Examples of spices you can try include lemon, turmeric, cayenne pepper/chilli, ginger and paprika. Alternatively, you can use different herbs such as oregano, thyme, nutmeg and cardamon. Reducing salt over time (If more than 6g/day) - If you currently are adding salt to your meals, try slowly reducing your intake over time, this way your taste buds are less likely to notice the difference in taste. https://nutrition-rocks.co.uk/nutrition-blog/2021/2/28/ufactvxr29igo7qwkb4x9zxrl7gc7u monthly 0.5 2021-03-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1614548027742-NRUCS7KOUHVETHEQ8EZZ/image12.jpeg Nutrition - Eating Disorders and Lockdown Coronavirus has understandably increased stress levels, uncertainty and anxiety and has been a challenge for the majority of us. However, lockdown has presented a number of triggers and particularly amplified the risk of individuals with or recovering from eating disorders⁶. Increased anxiety, loneliness due to reduced social interaction teamed with the impact of stress of continually changing government guidelines and restrictions have impacted mental health and in turn have exacerbated eating disorder symptoms⁶ as lockdown has had a catalytic negative effect on some people’s eating habits, exercise behaviours and body image⁹. Disruption to daily routines, decreased physical activity rates, reduced access to support networks and healthcare, increased exposure to triggering social media posts and fear of contamination of COVID-19 are a fraction of the overwhelming factors that have contributed to the rise in eating disorders during lockdown⁸. The leading eating disorder charity, BEAT, reported an 80% increase in people contacting them via social media, and a 35% spike in calls across the UK¹. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1614548050667-HH1R6MH25Z1OFQPQ78EA/image6.jpeg Nutrition - Eating Disorders and Lockdown Did you know that… · Approximately 1.25 million people in the UK have an eating disorder. Around 25% of those affected by an eating disorder are male⁸ · Men are less likely to reach out about eating disorders compared to women⁹ · At any given point in time between 0.3-0.4% of young women and 0.1% of young men will suffer from anorexia nervosa⁵ · By age 6, girls especially start to express concerns about their own weight or shape. 40-60% of elementary school girls (ages 6-12) are concerned about their weight or about becoming too fat⁵ · Research suggests that around 46% of anorexia patients fully recover, a 33% improving and 20% remaining chronically ill. Similar research into bulimia suggests that 45% make a full recovery, 27% improve considerably and 23% suffer chronically⁵ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1614546431328-5CE1H3E5C1LDFWHXDPSY/image0.jpeg Nutrition - Eating Disorders and Lockdown Body Image is one’s own interpretation of their body as pictured in the mind. It encompasses individual attitudes and feelings about body appearance and its functionality¹⁰. The increased time at home during lockdown, certainly, changed our behaviour affecting mental health and impacting a healthy body image¹². Social-distancing and lockdown lead to an increased usage of screen-time that has potentially given rise to a greater concern about body shape¹². A report carried out in the UK after the first lockdown through various social media platforms, found the emotional state related to body image of people was impacted. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1614548284713-X45JVDLIYHTJTAW37ZL6/image4.jpeg Nutrition - Eating Disorders and Lockdown The results established: · A large number of people reported feeling negative about their body image and more than half the respondents felt lockdown had made them more anxious about their own body image¹¹ · Social Media was accounted to have the largest influence on body image ¹¹ · The majority of people reported feeling negativity towards their body image due to an increased activity on social media with exposure to photo-edited images and diet culture¹¹ · Restrictions to gyms and sport-related activities imposed by lockdown elevated concerns about peoples’ appearances imploding negative body image perceptions¹¹ · Men also felt the pressures of social media10, with a greater emphasis on masculine body ideals to increase muscle mass emerging in advertisements and social media¹¹ The results of the report highlight the stress and anxiety linked to life events such as lockdown may weaken an individual’s coping mechanisms in dealing with social pressures to body ideals10. To reduce the effects of social media, you might like to consider unfollowing accounts that you feel are unhelpful for your mental health or trigger negative thoughts towards yourself. If you do not feel ready to unfollow accounts just yet, you can mute them and revisit when you feel more comfortable to. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1614546639304-KRKL33AEIM69UL1ZBN7O/image9.jpeg Nutrition - Eating Disorders and Lockdown - Hala El-Shafie discusses what advice and support is available for everyone: The pandemic has been an extremely difficult time as most of us have been directly or indirectly impacted by COVID-19. However, this does not mean that eating disorder struggles are less deserving of support! Anyone with an eating disorder deserves to be heard, understood and offered help! There are a number of eating disorders and the management of each one is dependent not only on the condition but also on the individual and where they are. There is not a one size fits all approach and my advice would be to seek out to seek out professional help - go to your GP and ask to be referred to specialist eating disorders services or join a support group. Here are some eating disorder specialists that are experienced in this area: o Hala El-Shafie, Founder of Nutrition Rocks @nutrition_rocks o Beth Francois @theeddietician o Sarah Elder @saraheldernutrition o Talia Cecchele @tcnutrition https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1614546908200-LMHPQJLBR7YQM7IWCJM6/image1.jpeg Nutrition - Eating Disorders and Lockdown Tips for online appointments at home ·Ensure you have privacy so you can speak in confidence and know you won’t be disturbed · If you live with people, ask them to ensure you won’t be disturbed during your session · Journal your emotions after your session this may help you process certain difficult emotions during your session · Try and ensure you don’t have any work or school commitments straight after a session so that you have some time to process your session and reflect Tips for expressing feelings - Write it down, journaling is incredibly helpful! Speak to someone and if that feels too difficult, write an email/letter or send a message to someone you trust to get some support - Contact a support line/help line such as BEAT or make an appointment to see your GP - Write down your thought and feelings on a piece of paper so you don’t feel overwhelmed during your appointment How to maintain a safe space on social media during lockdown? What we take in isn’t just related to what we are eating it is also what we are watching reading and who we are spending time with, the impact of this can have either a positive or negative impact on our life and wellbeing and that included social media. For more guidance regarding social media, check out our article about social media and body image here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1614547656295-IMF5R5VH6PRU4PCLKCPQ/image122.jpeg Nutrition - Eating Disorders and Lockdown - Resources: You are never alone with your eating disorder! Where to go for help: ● Speak to your GP ● Registered dietitian or nutritionist ● Hala El-Shafie, Specialist Eating Disorders Dietitian The Harley Nutrition Clinic info@theharleynutritionclinc.co.uk ● Rhitrition ● Nutrition Rocks - We have opened up our waiting list for our online body image and support group workshops. If this is something you a family member or friend maybe interested in please email info@theharleynutritionclinic.co.uk to reserve your spot! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1614547439123-XYY5JMMWXDZCMZNEAEKW/image2.jpeg Nutrition - Eating Disorders and Lockdown - Mental Health Services: ● Speak to your GP ● BEAT: Beat have an extensive range of helplines, support groups and chat lines that are specific to your needs! - Helplines: 0808 801 0677 - Studentline: 0808 801 0811 - Youthline: 0808801 0711 Helplines are open 365 days a year from 9am-8pm during the week, ad 4pm-8pm on weekends and bank holidays - Chat rooms: Swan (Anorexia support): Monday 6:45pm. The Swan online support group helps those suffering with anorexia. Kingfisher (Bulimia Support) : Wednesday & Saturday 6:45pm. The Kingfisher group offers support for people suffering with bulimia. The Aviary (Carers): Sunday 6:45pm. The Aviary is for carers or anyone supporting someone through recovery. - Support groups: The Sanctuary is an online chat group that is a safe space created specifically in response to coronavirus and the anxieties this could lead to for people with an eating disorder¹. ● MIND ● Anxiety UK ● NHS ● Check out some of our articles with useful resources here. https://nutrition-rocks.co.uk/nutrition-blog/2021/2/1/a-guide-to-travelling-as-a-vegan monthly 0.5 2021-02-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612179943358-4Z4U6P3DMC5TZ5KH4CH5/edgar-castrejon-4Q_xlBOaCso-unsplash.jpg Nutrition - A Guide to Travelling as a Vegan - 1. A brief guide to different dietary requirements Vegan: Doesn’t consume anything deemed an animal product. This includes meat, fish, eggs, dairy and animal byproducts like honey. Raw food vegan: Doesn’t consume meat, fish, eggs, dairy, animal byproducts, or anything cooked at 40.5°C or above. Lacto vegetarian: Doesn’t eat meat, fish or eggs, but will consume dairy products. Lacto-ovo vegetarian: Doesn’t eat meat or fish, but will consume eggs and dairy products. Ovo vegetarian: Doesn’t consume meat, fish or dairy products, but will eat eggs. Pescatarian: Doesn’t eat meat, but will eat fish. Flexitarian: Eats a mostly vegan or vegetarian diet, but will occasionally consume meat, fish or other animal products. For example, a flexitarian may cook vegetarian meals at home, but order a meat or fish dish at a restaurant. Gluten-free: Coeliac disease is a condition where your immune system attacks your tissues when you eat gluten, damaging the small intestine and preventing you from taking in nutrients. Food allergies: Research has found that over 20% of the UK population are affected by one or more allergies. Most common food allergies include: Dairy, Nuts, Eggs, Crustaceans and Fish Food intolerances: An allergy can trigger a reaction which affects your internal organs, whereas an intolerance is not as life-threatening. Common food intolerances include: dairy products, eggs and nuts. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612180052624-8IUAB02HW7JI1MRYXPMU/pexels-fauxels-3184188.jpg Nutrition - A Guide to Travelling as a Vegan - 2. Doing your research Learning the language: Picking up some simple phrases in the language spoken in your destination can be useful. The last thing you want is miscommunication when it comes to your diet. Planning where to eat: A lot of people plan where they want to eat in advance before a trip. It’s part of the fun. It’s doubly important to do this if you have dietary requirements. The best planning tools for vegan travellers include: Happy Cow, Tripadvisor and Foodsaurus Taking snacks with you: Here are the light bites to look out for when you need something to get you through the hours between lunch and dinner: Fresh fruit, Hummus with vegetables and crackers, Homemade energy bars, Roasted chickpeas, Vegan muffins, Vegan travel apps: Technology has made going on holiday much easier for everyone. It can also play a part in ensuring you find the kinds of food you’re allowed to eat. Try out: Vegan Xpress, Air Vegan, V-cards, Meetup Mistakes to avoid: Don’t book your accommodation without a kitchen. Having your own kitchen gives you the freedom to whip something up in an emergency. Don’t forget your essentials. Things like B12, probiotics and coconut oil are always worth having in your travel bag. Don’t avoid a restaurant just because it has a lot of meat options. Don’t be afraid to get in touch with a business that looks promising, and ask if they can change a dish around to make it more vegan-friendly. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612180128077-8TU38TJ3WRBY4Y1ZRYUZ/sonnie-hiles-iANAdaNu7mg-unsplash.jpg Nutrition - A Guide to Travelling as a Vegan - 3. Vegan-friendly destinations Let’s take a closer look at the ins and outs of travelling as a vegan in different corners of the globe. Vegan travel in Asia: · Immerse yourself in the culture · Have a back-up plan, in case you get unlucky and can’t find anything to eat · Set a budget before you go · Best spots for vegan food: Chiang Mai (Thailand), Chennai (India), Taipei (Taiwan), Bali (Indonesia) Vegan travel in Africa: · Don’t be put off by chain restaurants. They often use slightly different ingredients in Africa. · Try a vegan safari · Ask what the food is cooked in · Best spots for vegan food: Okavango Delta (Botswana), Marrakesh (Morocco), Island Hopping (Cape Verde) Vegan travel in South America: · Recipes based around quinoa, avocados and beans are the way to go in South America · Rely on apps like the Happy Cow · Consider going raw - You’ll have the guarantee that what you’re eating is vegan · Best spots for vegan food: Buenos Aires (Argentina), São Paulo (Brazil), Medellín (Columbia) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612180185311-S8LUM2ABD9SDENHX59TS/roam-in-color-smN1dzUTj9Y-unsplash.jpg Nutrition - A Guide to Travelling as a Vegan Vegan travel in North America: · Look for spots on social media · Try something new · Best spots for vegan food in North America: Seattle (USA), Toronto (Canada), New York City (USA) Vegan travel in Europe: · Check out dedicated restaurants · Budget for at-home meals · Explore local markets · Best spots for vegan food in Europe: Berlin (Germany), Paris (France), Prague (Czech Republic), Gothenburg (Sweden) Staycations in the UK: · Brighton - a must-visit for anyone looking for delicious food which matches all dietary requirements. · Newcastle - host their own Vegan Festival every year · Leicester - There are over 53 incredible vegan spots to choose from in Leicester. · Bristol - You can pop into the Koocha Mezze Bar for a mix of fantastic food and cocktails. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1612180240815-J13IIXUEPEKJ1RAP9O1Z/charles-deluvio-vUE2mIFb8lE-unsplash.jpg Nutrition - A Guide to Travelling as a Vegan - 4. Useful links & resources Healthline: provides a breakdown of some of the most common mistakes vegans and vegetarians make in their daily diet. MeetUp: Safely bond with other like-minded vegans. Nutrition.org: Getting the right amount of nutrients is vital. Read the full guidance given by Nutrition.org. Thriving Vegan: New to the world of vegan? Make sure to check out the Thriving Vegan’s beginner’s guide. The Vegan Society: take a closer look at how to change your diet on a budget. Check out the full Guide to Travelling as a Vegan or With Other Dietary Requirements here https://nutrition-rocks.co.uk/nutrition-blog/2020/12/17/why-not-to-diet monthly 0.5 2021-01-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1608210442052-Z0KYHS2AH9C2QM8DQTE3/shutterstock_1655382493.jpg Nutrition - HERE’S WHY YOU NEED TO DITCH THE DIETS “Diets” have been around for decades every era has had its fashion icons from Marilyn Monroe to Twiggy to the Victoria Secret models who have portrayed their impossibly minute frames and doll like physiques (which incidentally is due to genetic gifting...) but more on that another time... But if you’re trying to “diet” yourself to fit into any of these body shapes that are not genetically designed for you - we can guarantee you will be risking both your psychological and emotional wellbeing. Research shows how a poor diet which lacks nutrition can lead to ill health and malnutrition due to the severe reduction in calories and with many diets being formulated around the exclusion of specific food groups, the removal of a food group can be detrimental as it can prevent your body receiving all vital nutrients which are needed for day to day bodily functions⁴ (not to mention unsustainable). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1608206843239-2VT27L51LT0HW0DF0IQ7/pexels-kerde-severin-1542252.jpg Nutrition - HERE’S WHY YOU NEED TO DITCH THE DIETS “New Year, New You” is everywhere. The push to create new year resolutions specifically around weight loss goals is a lucrative pool for already vulnerable people who are desperate to achieve the unachievable ... pushing many to turn to quick fix, unsustainable diets to “try” to achieve this. Unfortunately, data demonstrates that in 2018 only 25% of Brits who created New Year's resolutions followed them through for the year⁵. As some of us turn to diets for weight loss, Hala El Shafie registered dietitian and founder of Nutrition Rocks discusses how diets do not work and how research identifies that those who follow diets initially lose weight but long term re gain weight and in fact can re gain extra weight. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1608206887485-SVUQSQYK7O6SSV8YGECX/WhatsApp+Image+2020-12-14+at+11.24.01.jpeg Nutrition - HERE’S WHY YOU NEED TO DITCH THE DIETS The National Eating Disorders Association reports that 35% of dieters progress to pathological dieting, with 20 - 25% of these dieters progressing towards developing eating disorders⁶. Eating disorders are on the rise with approximately 1.25 million people in the UK living with an eating disorder⁷. Common eating disorders include avoidant/ restrictive food intake disorder (DFID) and binge eating. Eating disorders can occur due to feelings and stigma around body weight and eating habits⁸. In addition to this worryingly, research shows that there is a strong link between social media usage and disordered eating conditions in young people. This shows once again, the impact these “celebrities” and “social media influencers” are having on society⁹. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1608209844898-X3TTVL3GPKIPQ41051OH/shutterstock_1452798530.jpg Nutrition - HERE’S WHY YOU NEED TO DITCH THE DIETS Hala El-Shafie states “ influencers have zero accountability for what they are paid to promote and may also not even be aware of how detrimental the impact their influence is having on society.” Halal El Shafie speaks about how the current climate and the recent lockdown news can have a significant impact on people's emotions and their relationship with food such as changes in routines, disturbance in sleeping patterns and a greater access to food or their kitchen throughout the day can lead to habitual grazing or boredom eating. Check out our article on emotional eating for further advice from our Nutrition Rocks team! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1608208651786-H70GITLFHUNHAJTQ47X2/pexels-fauxels-3184188.jpg Nutrition - HERE’S WHY YOU NEED TO DITCH THE DIETS - Hala El Shafie discusses what advice and support is available to everyone: ● If you think you may be struggling with your relationship with food, speak to your GP who can refer you to a registered dietitian or nutritionist for advice and provide support throughout the process. Alternatively you can seek private nutrition and Dietetic services ● Aim to get into a routine with regular meals including a balance of fresh fruit and vegetables (canned and frozen are suitable to) Start by looking at what you can add into the diet to increase the nutrient density. ● Ensure that you’ve Stocked up your kitchen cupboards and freezer with canned and frozen foods as these can be really helpful by reducing the amount of time we go to the supermarket and means you always have options for a balanced meal ● Take some time to try and journal, these can help to take things off your mind and onto paper. Make a point of making self care a priority - what are you doing to look after yourself ? Yoga / mindfulness / meditation / staying active / journaling/ having a luxurious bubble bath are all ways you can ensure me time and your own personal sanctuary and pocket of peace is maintained. ● Connection is important now more than ever - we have the luxury of the internet and our phones - so stay in touch with friends and family through video calls / zoom chats and regular messages ! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1610634492437-VG8MKJD23KUV29K3AOC9/photo-1599276188787-63e64b366e9d.jpg Nutrition - HERE’S WHY YOU NEED TO DITCH THE DIETS - Resources Where to go for help: ● Speak to your GP ● Registered dietitian or nutritionist ● The Harley Nutrition Clinic info@theharleynutritionclinc.co.uk Hala El-Shafie Specialist Eating Disorders Dietitian ● Rhitrition ● London Centre for Intuitive Eating ● Nutrition Rocks - We have opened up our waiting list for our online body image and support group workshops. If this is something you a family member or friend maybe interested in please email info@theharleynutritionclinic.co.uk to reserve your spot! Mental Health Services: ● Speak to your GP ● BEAT ● MIND ● Anxiety UK ● NHS ● Check out some of our articles with useful resources https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1610635981358-DEF6YNTHER4ZK2T5O8ZJ/photo-1474366521946-c3d4b507abf2.jpg Nutrition - HERE’S WHY YOU NEED TO DITCH THE DIETS Intuitive Eating Support: 1. Books ● Intuitive Eating for Every Day by Evelyn Tribole ● Just Eat It by Laura Thomas ● Gene Eating by Dr Giles Yeo 2. Podcasts ● Food For Thought by Rhiannon Lambert ● Forking Wellness by Sophie Bertrand and Bari Stricoff ● Don’t Salt My Game by Laura Thomas 3. Online ● The Original Intuitive Eating ● What is Intuitive Eating ● A great time to upskill mindful eating 4. Instagram @nutrition_rocks ~ check out our free resources on body image / emotional eating / @rhitrition @sophiehealthykitchen @laurathomasphd @tcnutrition @evelyntribole @theeddietitian https://nutrition-rocks.co.uk/nutrition-blog/2020/11/5/emotional-eating monthly 0.5 2020-11-06 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604686118239-9M8DORX36A1R99QZEWZM/EMOTIONAL+EATING+DURING+LOCKDOWN-2.png Nutrition - Emotional Eating https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604677418321-MTKF45EEJ6UBZPSKSLJ0/shutterstock_770610454.jpg Nutrition - Emotional Eating - Emotional Eating Evidence suggests that people experiencing low moods prefer to consume “comfort foods” to help alleviate their negative feelings⁵. In the short term, this can be beneficial to relieve negative emotions however over consumption of these “comfort foods” that tend to be calorie rich can take a turn and lead to negative consequences such as weight gain⁶. Hala El-Shafie, Psychology of Eating Expert and Registered Dietitian says “Most people can relate to eating emotionally at some point – eating for comfort rather than physical hunger. But when this process becomes out of control it can lead to a cycle of eating behaviours that feel completely out of control.” https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604677643357-ERV2RP8H1DEMCLDO4MKY/shutterstock_1010298475.jpg Nutrition - Emotional Eating - Emotional Eating - How you can overcome it Emotional eating during a global pandemic is totally normal and it is ok for your eating patterns to change. We should try to not put too much pressure on ourselves. Here Registered Dietitian and Eating Disorders specialist Hala El-Shafie has laid out some helpful advice and guidance to support you. 1. Quit dieting - the cycle of restricting and deprivation can lead to overeating and in many cases trigger binge eating behaviours 2. If you are hungry you need to , EAT! -Regular meals - keeping blood sugars stable can really help alleviate the compulsion to act out and eat on your emotions. Focus on the experience of eating, and enjoy your food. 3. If you are unsure about your hunger levels, a hunger scale where you can rate your hunger could be really useful . How it works : you rate your hunger on a scale of 1 to 10, with 1 being starving and 10 being so full, you feel sick. If you feel like eating but your hunger level is a 6 or higher on the scale, take some time to stop and check your emotions. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604677825849-LQLY187ZM9TKY07BL2Y5/shutterstock_768625216.jpg Nutrition - Emotional Eating 4. Know yourself - understanding your emotional cycle and triggers can be a key aspect to understanding your relationship with food - Try using a food and mood journal, this can help to identify any emotional triggers around the way you are eating and what you are eating. A journal can be beneficial as it can help you to identify any areas which need to be addressed such as seeking therapy or put some tools in place to work on your stress levels. 5. Take a short relaxation break. Take a short walk, listen to some music or do something else you usually enjoy. Try some breathing exercises and practice mindfulness and meditation. These practices can really help to soothe your emotions and alleviate your triggers for emotional eating 6. Talk to a friend or family member - talking through your thoughts and emotions can really help to alleviate anxiety. But if you find you’re still struggling it’s time to seek professional help. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604595751516-Y5OVKTYTQLT9I6R9WCKA/Beat_logo.jpg Nutrition - Emotional Eating BEAT, UK an eating disorder charity which provides support to everyone across the country, has support services available and have created a new online group called “The Sanctuary” for a safe space to talk⁷. Our take home message is that emotional eating is normal and everyone experiences it at some point of their life. However, if you feel it is getting out of control, reach out to your friends and family for support or to your GP for further guidance. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604685895156-CEJMZMRUB592F1OARZIB/pexels-karolina-grabowska-4210782.jpg Nutrition - Emotional Eating - Resources Websites BEAT Eating Disorders Charity Anxiety UK Charity MIND NHS Instagram @themindmedic @themindfuldietitian @tcnutrition @beatedsupport https://nutrition-rocks.co.uk/nutrition-blog/2020/10/22/five-ways-to-stop-worrying-about-what-people-think-the-happy-whole-coach monthly 0.5 2020-11-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1603543883865-5X2JCOB1V3WKDAVQTCZE/image-asset.png Nutrition - Five Ways to Stop Worrying About What People Think - The Happy Whole Coach - 1. Become solid in who you are as a person It's important to give yourself the space and time to understand who you are as an individual. You can do this by considering the following questions: What are my beliefs? What are my values? What matters most to me in my life? What impact do I want to have on the world? Reflect on your answers and compare them to the life you're living now. Do you believe that the life you're currently leading directly aligns with the life you want to lead? https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604486951334-1T7RA10AR2XI21INITIE/tara-robinson-umq8NBq2If8-unsplash.jpg Nutrition - Five Ways to Stop Worrying About What People Think - The Happy Whole Coach - 2. Recognise your business It’s very common for anxious people to waste their energy trying to ascertain what others are thinking. The hard truth is, you can never truly know what others think or feel unless they explicitly tell you. The other thing is, it's not really any of your business! Focus on allowing the real you to be seen and heard. Showing up honestly will attract people who value you for you. You’ll learn to shrug off any external rejection or criticism you may experience because you’ll feel confident in yourself to an extent where the only opinion about yourself that matters, is yours. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604421702573-GJ22VC1NIRENMGYQF7R2/pexels-roman-odintsov-4553618.jpg Nutrition - Five Ways to Stop Worrying About What People Think - The Happy Whole Coach - 3. Own and honour your feelings Trust your gut! Especially those people-pleasers out there. Practice speaking the truth, let your feelings be known and you will unlock those deeper, intimate connections in your personal relationships. The right people will listen and respect you and your thoughts. The wrong people will kickback or react negatively. It’s about knowing the difference. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604417806864-RDL14MMIFPMWA7LMT220/pexels-louis-2460534.jpg Nutrition - Five Ways to Stop Worrying About What People Think - The Happy Whole Coach - 4. Understand that perfection does not exist Ultimately, you cannot be all things to all people. Making mistakes is what makes us human, and your failures do not define you! When you fail, because you will, learn from the experience and empathise with yourself - pick yourself up and try again. Secondly, check the standards you hold yourself to. Hear your self-talk and listen to the judgements you are making about yourself. Ensure that these judgements are coming from you, not anybody else, no matter how important you believe their opinion to be. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604491794013-TE6TDWLZM1398WT6TJI0/pexels-madison-inouye-2821823.jpg Nutrition - Five Ways to Stop Worrying About What People Think - The Happy Whole Coach - 5. Develop empathy and self-compassion Do not forget that how you construct your inner-world has a direct impact on how you show up in the outer world. Become your own cheerleader. You can do this by: - Reminding yourself of your strengths and successes on a regular basis and taking stock over daily or weekly wins - Being aware of how you speak to yourself - Speaking to yourself in a loving and positive way https://nutrition-rocks.co.uk/nutrition-blog/2020/10/28/how-to-ensure-your-vegan-diet-is-balanced monthly 0.5 2020-11-01 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604218969861-WB9PO0MGB1N8UAEL0UQ7/pexels-photo-1508666.jpg Nutrition - Vegan? Here’s what you need to know - What is a vegan diet? A vegan diet is made up solely of plant based foods such as; vegetables, fruits, nuts, beans and grains¹. People following a vegan diet avoid all animal products (e.g. meat, fish, eggs, dairy and honey)². https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604064192217-RXIIOJTOTA6FFQHAZICO/casey-horner-4rDCa5hBlCs-unsplash.jpg Nutrition - Vegan? Here’s what you need to know Veganism is becoming increasingly popular. In fact, since 2014, the number of vegans in Great Britain has quadrupled³! There are many reasons why someone might choose to follow a vegan diet including: • Sustainability & environmental concerns⁴ - Large-scale research from the University of Oxford found that the meat and dairy industry is responsible for nearly 60% of agriculture’s greenhouse gas emissions⁵. Additionally, it found that if everyone followed a vegan diet, food’s land use would be reduced by 76%⁵. • Ethical reasons / animal welfare⁴ - Ethical considerations for veganism include minimising cruelty to animals ⁴. On average, someone could save 100 animals' lives per year by going vegan ⁶. • Health ⁴ - A plant-based diet that is low in saturated fat can help reduce the risk of many chronic diseases such as; type 2 diabetes and cardiovascular disease ⁷. However, it should be noted that cutting out meat doesn’t necessarily make for a healthier diet⁸. Someone following a vegan diet needs an understanding of how to get all the nutrients necessary for good health, and to know when supplementation may be appropriate¹. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604072509366-6D5FKLTOPR66JX1V1GJZ/pexels-karolina-grabowska-4032970.jpg Nutrition - Vegan? Here’s what you need to know - Nutrition Guidelines The Vegan Society have recently released a vegan version of the well-known ‘Eatwell Guide’ (view here)⁹. It highlights the importance of achieving a well-balanced vegan diet, through good nutritional planning. It gives examples of vegan-friendly protein and calcium sources, as well as bringing awareness to certain nutrients that are key to factor in on a vegan diet. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604077705677-E5XBLXOMSUQYBN3P4ZGF/monika-grabkowska-1PmVG-ScdKk-unsplash.jpg Nutrition - Vegan? Here’s what you need to know - Key Nutrients to Consider • Protein is found in every cell in the body and is needed for growth and repair and wound healing ¹⁰ Vegan sources include; beans, pulses (e.g. lentils), soya products (e.g. tofu), nuts and seeds ⁹ • Vitamin B12 Helps red blood cell formation, helps maintain a healthy nervous system and release energy from food¹¹ Vegan sources include fortified foods (plant milks and cereals), yeast products⁷ • Omega 3 is involved in heart health, it supports healthy development of baby during pregnancy, brain health, reduces inflammation and may be protective of neurological disease ¹²,¹³ Vegan sources include; walnuts, flaxseed, soya beans, chia seeds and vegetable oils⁷ • Calcium is needed for Bone health and development, healthy teeth, normal blood clotting and muscle health ¹⁴ Vegan sources include; dark green, leafy vegetables (e.g. kale) fortified plant milks, red kidney beans, tofu, dried fruit ⁷,¹⁴ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604077338696-2Q9QJZ4OQ91F0SP5ODEW/pexels-karolina-grabowska-4963794.jpg Nutrition - Vegan? Here’s what you need to know - Key Nutrients Continued • Iodine is required for thyroid health and functioning and regulating metabolism¹⁵ Vegan sources include; sea vegetables/seaweed, some fortified plant milks (e.g. Oatley) ⁷,¹⁶ • Iron is essential for making red blood cells, transporting oxygen around the body and facilitating some hormone production¹⁷,¹⁸ Vegan sources include; nuts and seeds, beans and pulses, dried fruit, wholegrains, green leafy vegetables⁷ • Vitamin D has a role in helping absorption and regulation of calcium and phosphate in the body, as well as bone and muscle health¹⁹ Vegan sources include; UV exposed mushrooms, fortified foods (e.g. plant milks, vegetable spreads and cereals)⁷ • Zinc helps with cell production, wound healing and processing of carbohydrates, proteins and fats in food²⁰. Vegan sources include; fermented soya (e.g. tempeh, miso), beans, nuts and seeds, fortified cereals, wholegrains⁷ Selenium is involved in immune function, reproductive health and helps prevent damage to cells and tissues²¹ Vegan sources include; brazil nuts (just 2 a day reaches requirements), seeds⁷ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604151366004-A4NOPE59ZPF15NMAS5VM/image-asset.jpeg Nutrition - Vegan? Here’s what you need to know - Supplementation With good planning, it is possible to get all essential nutrients whilst following a vegan diet ⁷. However, the key nutrients mentioned above need to be taken into consideration to avoid any deficiencies ¹ and in some cases, supplementation may be appropriate. • Vitamin D - in the UK, it is recommended that everyone takes a daily supplement of 10 micrograms from October to March¹⁹. This is because our main source of vitamin D comes from sunlight, which there is not enough of in the winter¹⁹! • Vitamin B12 - to avoid deficiency, you should aim to have vitamin B12 fortified foods at least twice a day (adding up to 3 micrograms). Otherwise, consider taking a daily supplement of 10 micrograms⁹ • Iodine - as the main sources of iodine are fish and dairy products, it may be difficult for someone following a vegan diet to reach requirements¹⁵. In this case, you may consider taking a daily supplement of 140mcg ⁹,¹⁵. However, as too little and too much iodine can be harmful ⁷, talk to a healthcare professional if you are considering taking a supplement¹⁵. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1603884929077-RYBF5RRCOHAE7SNRFIBI/ella-olsson-2IxTgsgFi-s-unsplash.jpg Nutrition - Vegan? Here’s what you need to know - Things To Remember • If you wish to follow a vegan diet - plan ahead! For more ideas on how to do so, take a look at The Vegan Society’s meal planning tips & check out our favourite vegan recipes! • For reassurance that a food product is vegan, look out for the vegan symbol on the packaging!²² • Everyone should be taking a vitamin D supplement during the winter! However, if you’re struggling to meet recommendations of any other of the key nutrients mentioned above, talk to your doctor about the possibility of including a supplement. • With a little planning, it is definitely possible to achieve a nutritious, balanced vegan diet! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1604153870028-NPW2IIBGNCF1VI9LH9PP/image-asset.jpeg Nutrition - Vegan? Here’s what you need to know - Resources Websites: The Vegan Society https://www.vegansociety.com/ World of Vegan https://www.worldofvegan.com/ Sam Gould, Vegan Dietitian https://www.samgouldrd.com/ The Vegan RD (Registered Dietitian) https://www.theveganrd.com/ NHS Live Well Vegan https://www.nhs.uk/live-well/eat-well/the-vegan-diet/ Books: A Simple Way To Eat Plant Based - Rhiannon Lambert (Registered Nutritionist) https://rhitrition.com/product/a-simple-way-to-eat-plant-based/ Happy Vegan (cookbook) - Fearne Cotton https://www.amazon.co.uk/Imperfect-Vegan-Fearne-Cotton/dp/1841882895 Rachel Ama’s Vegan Eats https://www.amazon.co.uk/Rachel-Amas-Vegan-Eats-plant-based/dp/1529104572/?tag=independen058-21&ascsubtag=IN|29327|1529104572 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1603890199613-8NN1TYNF6KMMHELJZPQQ/pexels-daria-shevtsova-3629537.jpg Nutrition - Vegan? Here’s what you need to know - Resource continued Podcasts: Food For Thought, Season 5, ‘How To Go Vegan’ - Rhiannon Lambert (Registered Nutritionist) The Food Medic, Season 4, Episode 9 ‘The Plant-Based Athlete’ - Dr Hazel Wallace Instagram: @the.vegan.dietitian @theplantbased_dietitian @vegan_kids_dietitian @jadesgreenkitchen @avantgardevegan @hotforfood @veganfoodspace @vegan @veggie.nut https://nutrition-rocks.co.uk/nutrition-blog/2020/10/21/vitamin-d-recipes-1 monthly 0.5 2020-10-23 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1603287282512-NR4BM8566DINCG952UTM/AVO+SALAD.jpg Nutrition - Vitamin D Recipes - Egg Recipes - Classic Eggs Benedict - Avocado Eggs Benedict - Eggy Bread with Creamy Mushrooms and Crispy Shallots - Boiled Egg Chicken Salad - Poached Eggs, Avocado, Peas and Feta on Toast - Soft Boiled Eggs with Radish Butter on Rye Toast - Asparagus, Sweet Potato and Tomato Shakshuka - Kale Salad with Avocado and Boiled Egg - Brunch Muffins with Poached Eggs, Asparagus and Bacon - Buddha Bowl with Poached Egg - Giant Cous-Cous Salad with Soft Boiled Eggs - Warm Asparagus and Egg Salad - Tom Daley’s Huevos Rancheros - Asparagus, Pea and Bacon Frittatas https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1603288340833-W5HJWXJ5IAUFRZB5968O/SalmonInBag2Hres.jpg Nutrition - Vitamin D Recipes - Oily Fish - Salmon - Lime and Soy Grilled Salmon - Blueberry and Orange Salmon - Rocket and Salmon Puttanesca - Seared Salmon and Thai Strawberry Sauce - Smoked Salmon Tartines with Wasabi Cream - Creamy Tenderstem and Salmon Pasta - Spinach and Buckwheat Pancakes with Smoked Salmon - Chilli Garlic Glazed Salmon https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1603291625961-XIX8Z6L93ODIC8DYGR0Z/British%2Basparagus%2Band%2Blamb%2Bchop%2Btry%2Bbake.jpg Nutrition - Vitamin D Recipes - Red Meat Lamb: - Rack of Lamb - Asparagus and Lamb Chop Tray Bake - Slow Cooked Shoulder of Lamb with Rosemary Shallots - Chinese Style Lamb Skewers (4th recipe down) Pork: - Pork and Apricot Kebabs with Pistachio Quinoa - Herby Pork and South African Apple Sausage Rolls - Sausage, Shallot and Lentil Casserole Beef: - Cottage Pie with Sweet Potato Top https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1603374735258-QL23VFRYBDOHCUNVPHIL/Spelt%2BCrepes%2Bw-TomatoMushroomSpinach.jpg Nutrition - Vitamin D Recipes - Mushrooms (UV Exposed) Note - for mushrooms to contain a nutritionally significant amount of vitamin D, they need to have been exposed to UV light³. Some manufacturers are now using a controlled UV light treatment on some mushrooms to enhance the vitamin D content. On the packaging, look out for ‘high in vitamin D’, like these. - Quinoa Salad with Tofu, Shiitake Mushrooms and Seaweed - Spelt Crepes with Mushrooms, Spinach and Tomatoes - Leek, Wild Mushroom and Parmesan Pappardelle - Mushroom, Potato and Shallot Christmas Wreath - Chestnut, Mushroom and Shallot Pie https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1603375124667-QJZ4SUGGPP4CFLHLIZ7H/plum.png Nutrition - Vitamin D Recipes - Fortified Plant Milks Note - most plant milks in the UK are fortified with vitamin D⁴. However, unlike in some other countries, cow’s milk is not⁵. - Blueberry and Coconut Rice Pudding - Overnight Chia Oats with Plum Compote - Oaty Chocolate PB Smoothie Bowl - Tutti Frutti Nicecream & Smoothie Bowls - Mango Coconut Sorbet https://nutrition-rocks.co.uk/nutrition-blog/2020/10/10/the-importance-of-vitamin-d monthly 0.5 2021-11-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1602604464189-K15QF6EQBDN7ISSCRIFP/WhatsApp+Image+2020-10-13+at+15.50.22+2.jpeg Nutrition - The importance of Vitamin D - What is vitamin D? Vitamin D is a fat soluble pro - hormone (1) and is needed in the body as it regulates calcium and phosphorus which is important in maintaining musculoskeletal health (2). As vitamin D, calcium and phosphorus work together they help to maintain our bones, teeth and muscles (3). Vitamin D also supports our immunity. The National Diet and Nutrition Survey showed that 1 in 6 adults possess low Vitamin D levels in their blood (4). If our diet is low in vitamin D it can cause bone deformities in children, this is known as rickets (3). Rickets can lead to bone pain, poor growth and soft and weak bones (5). Many years ago rickets was very common, now in the UK a relatively small proportion of the population have this condition. As an adult, a diet low in vitamin D can cause bone pain, identified as osteomalacia (3). Osteomalacia is a similar condition to rickets however it is characterised by soft bones (5). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1602605346334-0GKDYETRUO613M3MCX10/WhatsApp+Image+2020-10-13+at+15.50.22.jpeg Nutrition - The importance of Vitamin D - Sources of Vitamin D Vitamin D can be found in two forms there is vitamin D₂ and vitamin D₃. Both of which can be found in food sources or supplements. However, vitamin D₃ is also produced by UVB radiation in sunlight (2). Sources of Vitamin D include (3): - Oily fish e.g. salmon - Red meat - Liver - Egg yolks - Certain fortified foods e.g. breakfast cereals - Supplements (For vegetarians and vegans supplements should contain D₃ from lichen or D₂(6)). - Last but not least, sunshine! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1602664718751-M55G4OKXTCRDD6ESQQUQ/vitamin+D+images.jpg Nutrition - The importance of Vitamin D - Recommendations A recent survey carried out by the British Nutrition Foundation revealed that 49% of adults are oblivious to the UK’s government guidelines for Vitamin D supplements during autumn and winter seasons (7). It is recommended that the average adult has 10µg/d of vitamin D a day (3) from the months of October to March. For individuals who do not go out much, due to lack of mobility, hospitalization, or other reasons, a year-round supplementation is recommended. During the Summer months from late March/ early April we should be able to reach our vitamin D intake from direct sunlight. However, during the Winter months from early October to March we may not get enough from direct sunlight, therefore a supplement should be considered (8). Alongside this, the current climate of COVID - 19 may have meant we have not reached our recommendation due to lockdown and people spending more time indoors and less time outside therefore a supplement should also be considered (3). For those ethnic populations with darker skin such as African, African Caribbean and South Asian origin you may not meet your vitamin D recommendation. So, you may need to consider year round supplementation alongside assessing your time spent in direct sunlight and your food sources(8,9). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1602604652336-S1ESQOEWVXGZ98NVJH06/WhatsApp+Image+2020-10-13+at+15.50.24+%282%29.jpeg Nutrition - The importance of Vitamin D At the end of the day, most people will reach their vitamin D intake over the Summer months from sunlight but as the U.K. comes into Winter we should consider a daily supplement. Have you seen the news discussing vitamin D and COVID - 19? Check out our article which uncovers all the facts. https://nutrition-rocks.co.uk/nutrition-blog/2020/8/17/weighing-school-children monthly 0.5 2020-09-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598272111572-IXIQMJK2Z4HO2602WCRM/WhatsApp+Image+2020-08-24+at+13.10.22.jpeg Nutrition - Weight stigma Obesity is associated with many chronic diseases, such as type 2 diabetes and heart disease⁵, and mental health issues such as depression⁶. According to the World Health Organization (WHO), overweight and obese children are more likely to remain obese into adulthood and are therefore at higher risk of developing associated chronic diseases⁷. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598272989254-QXZDPFLSG75G8LD81S7D/WhatsApp+Image+2020-08-24+at+13.10.22+%282%29.jpeg Nutrition - Weight stigma - Weight stigma The worry with this initiative is that it may encourage weight stigma by unintentionally shifting the attention away from health, intensifying the negative social preoccupation with appearance⁸,⁹. Many people hold negative attitudes towards people with excess weight¹⁰,¹¹, which can result in weight stigma¹²,¹³. Weight stigma is the discrimination or exclusion of individuals based on their weight¹⁴. It is present in many aspects of society including education, employment and healthcare¹⁵ and has been shown to increase harmful health behaviours such as; binge eating, social isolation, decreased physical activity and weight gain¹⁶,¹⁷. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598526493616-XONFN3EQBUS94GLR0D9A/Weight+Stigma+%281%29.png Nutrition - Weight stigma One of the most common sources of weight stigma is doctors, with research finding 53% of study participants experiencing weight stigma from them¹⁸. Weight stigma in the healthcare setting can result in healthcare avoidance and the possibility of chronic disorders being poorly controlled in the long term¹⁹. Weight stigma has also been used to apply pressure to encourage weight loss²⁰. However, experts suggest that it often has the opposite effect, frequently resulting in weight gain²⁰. There are a huge number of negative health outcomes associated with experienced weight stigma, both physical and psychological¹⁶,¹⁹. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598273044267-Y514OIEUNHHNC7NG7HDJ/WhatsApp+Image+2020-08-24+at+13.39.59.jpeg Nutrition - Weight stigma - What can we do? Shifting the attention away from weight and instead onto health, by increasing healthy lifestyle habits such as regular physical activity and having a diet rich in fruit and vegetables, has been shown to significantly decrease the risk of mortality regardless of body mass index (BMI)²¹. Additionally, obesity public health campaigns that did not mention the word ‘obesity’, but rather focussed on making healthy behaviour changes, were found to be the most motivating²². The recent Canadian guidelines for obesity in clinical practice acknowledge the need to remove the focus from solely weight loss in treating obesity and instead focus on “patient-centred health outcomes”²³. This concept is reflected in the Health at Every Size approach which highlights that losing weight does not necessarily mean getting healthier²⁴. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598272144160-52TKBDN8KQICVENMUOXI/WhatsApp+Image+2020-08-24+at+13.10.22+%281%29.jpeg Nutrition - Weight stigma In an effort to prevent and reduce weight stigma, greater education is needed on obesity and the complexities of the condition²⁵. The common view that obesity relates solely to diet and exercise is an oversimplification which results in continued weight stigma²⁶. Obesity is a multifactorial disease and therefore many other aspects must be considered along with diet and exercise including; genetics, environment, behaviour, metabolism and medications²³. The use of language regarding weight and obesity is extremely important and can negatively affect overweight or obese people²⁷. A conscious effort should be made to use non judgemental or stigmatising language. One example of this is to use People-First Language²⁸. Instead of describing a person as “obese”, referring to them as “having obesity”. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598273237372-5CY9U583TYZHXSQOQ6N4/WhatsApp+Image+2020-08-24+at+13.45.18.jpeg Nutrition - Weight stigma - To summarise… Overall, the most important consideration in this debate is the health and wellbeing of the population. A careful balance is required to maintain both physical and mental wellbeing²⁹, ³⁰. Promoting healthy lifestyle behaviours (e.g. balanced eating and physical activity)³¹,³², denoting less importance to body weight, size and appearance³³ and including specialists (i.e. dietitians and nutritionists) in the discussion and implementation³⁴, ³⁵, ³⁶, may lead to a more positive experience and outcome for people. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598264482048-REZ37030Q7B0UI6HRY4G/pexels-agung-pandit-wiguna-1128318.jpg Nutrition - Weight stigma - Resources - Become aware of your own weight bias by taking the Harvard Implicit Association Test. Follow the link and select the Weight IAT. - Use the appropriate language when speaking about obesity. - Educate yourself - Obesity Action - Understanding Obesity Stigma - Health At Every Size https://nutrition-rocks.co.uk/nutrition-blog/2020/8/27/gastroparesis-awareness monthly 0.5 2020-09-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598541647927-X2O1Y8E9QRGMXJ7VDPJ9/doctor.jpeg Nutrition - Gastroparesis awareness - What is Gastroparesis? Gastroparesis, also referred to as “delayed gastric emptying”¹, is a long-term condition in which the stomach is unable to function, or empty the food it contains, in the usual way². Inefficient functioning of the nerves and muscles that control how the stomach empties, means that food stays in the stomach for longer than normal, causing a persistent array of symptoms¹. Research into the condition is limited, with the vast majority of data originating from the USA³. However, a recent epidemiological study conducted in the UK, suggested that the prevalence of diagnosed gastroparesis is roughly 14 per 100,000 persons³. Gastroparesis is also more common in women than in men³,⁴. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598541673219-D6GEM13G3B7SL6XRS42R/out+of+order+stomach.jpeg Nutrition - Gastroparesis awareness - Symptoms Symptoms and their severity varies from person to person⁵, and although not always visible, the condition can have a considerable impact on their quality of life⁶,⁷. Symptoms of gastroparesis can include¹,²: Nausea Feeling full very quickly Vomiting Loss of appetite Bloating Abdominal pain Weight loss Due to these symptoms, serious complications such as dehydration and malnutrition can arise¹,². https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598545538023-RYWI326LT0ZZD8WCUA0G/magnifying+glass.jpeg Nutrition - Gastroparesis awareness - Causes The known causes of gastroparesis include; diabetes (type 1 and 2) and complication of some types of abdominal surgery¹,². Other cases of gastroparesis may be ‘idiopathic’, i.e. there is no known cause⁸. This accounts for around 39% of all cases in the UK³. Possible risk factors include: Parkinson’s disease, use of opioid painkillers and scleroderma¹,². It may also be seen in patients with connective tissue disorders, such as Ehlers-Danlos Syndrome (hypermobility type)⁹,¹⁰, but more research is needed to understand the possible link. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598545613734-GRVNM0HLTIS255IGSS6R/treatment+directions.jpg Nutrition - Gastroparesis awareness - Diagnosis To diagnose gastroparesis, a doctor will ask about symptoms and medical history, and complete a physical examination, which may involve a variety of different tests in a hospital setting¹,¹¹. It is also important to note that although gastroparesis can lead to weight loss, a patient with gastroparesis is not always underweight. In fact, it’s estimated that around 60% of UK patients with gastroparesis are overweight or obese³. Therefore, the presence of obesity should not mean that consideration of gastroparesis is disregarded³. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598541780062-22DWJLHMLZJFIPCECRIK/pills+question.jpeg Nutrition - Gastroparesis awareness - Treatment Gastroparesis is a chronic condition that cannot usually be cured, but there are a variety of treatment options available, depending on symptom severity⁸. Some treatment options for gastroparesis include²,¹⁰: Dietary changes Medications Surgery Feeding tubes https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598541963434-N572NIS67XCLCG79AYJ7/walking+after+food.jpg Nutrition - Gastroparesis awareness - Resources UK Gastroparesis Charity: https://www.giftuksupport.org/?fbclid=IwAR14o4pWBrsRmqEiG0gIGAJoFWofNTZ8DTeRKybpqlXm6a8F1e-BUAbwVk8 Video of a specialist gastroenterologist talking about gastroparesis: https://www.facebook.com/giftuk/videos/345054386258151 Gastroparesis support facebook support group: https://www.facebook.com/gastroparesissupport/ Support group for Gastroparesis linked with EDS: https://www.facebook.com/Gastroparesis.EDS/ https://nutrition-rocks.co.uk/nutrition-blog/2020/8/27/british-liver-trust-calls-for-alcohol-strategy-to-tackle-alcohol-harm monthly 0.5 2020-08-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598525105898-0B6C8J5BI9HIDP9WA48B/pexels-breakingpic-3188.jpg Nutrition - British Liver Trust calls for alcohol strategy to tackle alcohol harm Since lockdown begun at the end of March, the British Liver Trust estimates that there has been a significant increase in at-home drinking as more people are staying at home. The World Health Organisation recently recommended that turning to alcohol to cope with lockdown is an ‘unhelpful coping strategy.’ Vanessa Hebditch, Director of Policy at the British Liver Trust, says: “We know this is an extremely stressful time for many of us in the UK but drinking too much alcohol is not the answer. Many of us drink alcohol to relax, especially when we’re feeling stressed or unhappy, but this habit can be counterproductive.” “Alcohol is the leading cause of liver disease in the UK and drinking more than the recommended amount significantly increases your risk of liver damage. Drinking too much alcohol can also have a negative effect on the quality of our sleep, on our mood and, of course, our physical health. “This is a really important time to be looking after ourselves, both mentally and physically. There are lots of other, much healthier ways, to deal with stress, like taking exercise, having a relaxing bath or listening to your favourite music. Fostering healthier habits for stress management is a much better coping strategy for the long term.” https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598522609868-92YX5DPZEQX9YRY36EPD/pexels-serkan-g%C3%B6ktay-66757.jpg Nutrition - British Liver Trust calls for alcohol strategy to tackle alcohol harm “Drinking alcohol to excess is the leading cause of liver disease and liver cancer in the UK, and more than one in five people currently drink alcohol in a way that could harm their liver. “Cases of alcohol-related liver disease were already increasing before lockdown. We know that alcohol sales have increased by more than 20% since then and we are really concerned that we are going to be faced with an epidemic of liver disease as a result. “We know this is an extremely stressful time for many of us in the UK, but drinking too much alcohol is not the answer. We are particularly worried about people who were already on the brink of alcohol dependence during lockdown. For them, dependence could be triggered by bereavement, job insecurity, troubled relationships or the impacts of the recession. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598522776914-BR0WTYR9UZ44N83ZHA65/pexels-juan-pablo-serrano-arenas-1161268.jpg Nutrition - British Liver Trust calls for alcohol strategy to tackle alcohol harm “Alcohol treatment services are traditionally an easy target for cuts when finances are tight. However, we know that investing £1 in these services will save £3 in the long run, as well as directly helping affected individuals, often the most vulnerable in society. The British Liver Trust is calling for the Government to urgently adopt joined up public health measures across the UK that include addressing the affordability of alcohol through taxation, such as by creating a minimum unit price, and putting in place stronger controls on the marketing and labelling of alcohol. The charity is also calling for more support for people who are drinking too much, including more alcohol care teams in hospitals and changing the stigma surrounding alcohol so that people ask for help at an earlier stage. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598522850828-10OAKEJBTG0OXMJ2NMW7/artem-labunsky-Wld1vbHaME8-unsplash.jpg Nutrition - British Liver Trust calls for alcohol strategy to tackle alcohol harm Vanessa says: “Health and economic harms from alcohol have previously mirrored changes in society - in bad times they get worse. A healthy population drives a healthy economy, and so recovery from the pandemic must focus both on the economy and on the public’s health. This is particularly important in light of the Government’s recent announcement that Public Health England will be replaced.” The UK’s leading liver health charity, the British Liver Trust, is urging people to drink responsibly as in-store sales of alcohol rocket since lockdown began. Alcohol misuse increases a person’s risk of developing liver disease, which is the biggest killer of 35 to 49-year olds in the UK. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598522964726-REHT8KNGLKB4Z3J88A73/pexels-freestocksorg-632043.jpg Nutrition - British Liver Trust calls for alcohol strategy to tackle alcohol harm Data released by the Office of National Statistics revealed that in-store sales of alcohol in March 2020[i] were 31% higher in terms of volume sales than in March 2019, following the closure of pubs and restaurants. Alcohol consumption in the UK has increased over the past five decades, which has shifted from moderate strength beer sold in pubs to strong lager, cider, wine and spirits sold in supermarkets to be drunk at home. The British Liver Trust recommends that people drink no more than 14 units of alcohol per week (the government guidelines) and have two to three consecutive alcohol-free days each week. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1598523169058-IB9ZUHBD7L94YBVF08ZM/pexels-evg-culture-1170979.jpg Nutrition - British Liver Trust calls for alcohol strategy to tackle alcohol harm By drinking responsibly, it will also take pressure off the health service. Up to 70% of A&E attendances at weekends are related to alcohol – placing an additional burden on the NHS and health services, which are expected to be extremely busy over the coming months. Vanessa says: “While it’s too early to say for sure whether alcohol-related hospital admission rates change during the virus outbreak, we can all play our part in helping the NHS by avoiding unnecessary alcohol-related A&E trips wherever possible." https://nutrition-rocks.co.uk/nutrition-blog/2020/6/17/mental-health monthly 0.5 2020-08-27 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592402810971-33ZBLTWIHLR26RAXB94C/urban-438393_1920.jpg Nutrition - Mental Health Globally, 792 million people¹ in 2017 were affected by mental health issues. In England, data shows that an estimated 1 in 6 adults have experienced a common mental disorder such as depression or anxiety². The world can be an intimidating place at times, and even more so in the past few months. More than ever we need to be supportive and aware of our friends and family’s mental health and wellbeing - even a simple call might make someone's day 10 times better! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592402835242-YDYAJNCO77PVE7A3XT8Y/mental-health-3285634_1280.png Nutrition - Mental Health - What is mental health? Ever wondered what mental health is? Mental health can be identified as the emotional, psychological and social well being and it can occur at any stage of life from childhood the whole way through to adulthood³. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592403091013-FOSLVMT4U8U4RZWDSCGJ/nik-shuliahin-BuNWp1bL0nc-unsplash.jpg Nutrition - Mental Health - What causes mental health problems? The important thing to remember is that different situations can affect everyone’s emotional health and well being in a different way! Mind UK, a mental health charity, identified some causes of poor mental health such as childhood abuse, social isolation, poverty or debt and bereavement⁴ - the list is endless! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592403200434-55Y5J7H166DIAURJDDMJ/africa-4856283_1920.jpg Nutrition - Mental Health Those who are part of the BME (Black minority ethnic) population may have additional influences on their mental health. Research carried out in England shows that 73% of the BME population experienced racial discrimination⁵. An equality and human rights report conducted in Scotland also outlined how ethnic minorities are at a higher risk of poverty and unemployment⁶. All of these factors can contribute to someone's mental health⁷. In the current world we live in there can sometimes be a stigma attached to mental health. Within the BME community, only a fifth of respondents in a study felt they were able to talk about their mental health⁵. Furthermore, according to Mind UK⁸, there is an issue surrounding mental health support provided to the BME population, which could be due to discrimination. People within the black community are not as likely to undergo psychological therapies but 40% have a higher chance of getting support through a police or criminal justice route⁸. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592403572605-EMW24IW681KH09SA2GU0/brooke-lark-nBtmglfY0HU-unsplash.jpg Nutrition - Mental Health - Self - care As lockdown slowly starts to lift, it is important to remember to take time for self - care. It can be an effective technique to manage mental health. Below are some ideas to incorporate self - care into your day to day life! Try to get good quality sleep⁹. Keep physically active¹⁰- pick something you enjoy doing! Stay in touch with friends and family - talking to others can help you feel less alone. Eat well¹¹ - the brain needs energy and nutrients to function well too! Try mindfulness or relaxation techniques¹². Ensure you stick to UK guidelines when drinking alcohol¹³. Press pause - this can mean anything from taking a break from social media to ensuring you use your lunch break¹⁴. If lifestyle changes are not effective in managing mental health, that is okay - don’t worry! There are other forms of support available. Your GP may refer you to talking therapies or prescribe medication. They may also suggest some other forms of treatments such as arts and crafts therapies¹⁵, as well as complementary therapies¹⁶ such as yoga. Want more information on how to combat poor mental health? Reach out to charities such as Mind UK¹⁷ and Mental Health Foundation¹⁸. https://nutrition-rocks.co.uk/nutrition-blog/2020/8/17/gym-hygiene monthly 0.5 2020-08-28 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1597846399580-61S1W7KHO9T39YMCNYIO/mark-bertulfo-XKimW0pke6w-unsplash.jpg Nutrition - COVID-19 &amp; Gym Hygiene - what you need to know - Gyms Reopening Back in March 2020 indoor gyms were closed as part of the measures to prevent the spread of Coronavirus. On the 25th July, 2020 indoor gyms reopened following government guidance¹, allowing millions of people to resume their fitness regimes. But have you been back to your gym yet? If so, what changes did you notice? https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1597698221818-1FNE326GBPB40I4SJ9I0/pexels-andrea-piacquadio-864939.jpg Nutrition - COVID-19 &amp; Gym Hygiene - what you need to know Gym and leisure facilities are required to manage social distancing and infection control, with some of the government guidance including ¹ ²: Limiting the number of people using the facility at any one time Reducing class sizes Spacing equipment to maintain social distancing Enhanced cleaning and providing hand sanitizer throughout venues https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1597698606630-VPVDH3X3KHW4BORY3C69/national-cancer-institute-eR5-JoSw1Mo-unsplash.jpg Nutrition - COVID-19 &amp; Gym Hygiene - what you need to know The government also have some guidelines for you as a gym attendee to follow, including ²: Trying to avoid changing and showering facilities at the gym: arrive in kit and shower at home where possible Social distancing Avoiding raising your voice: to reduce the risk of transmission of droplets from shouting Regular hand washing Contactless payments Note: The World Health Organization (WHO) advise people not to wear masks while exercising as it may reduce the ability to breathe comfortably. In addition, sweat can quickly make the mask wet, promoting the growth of microorganisms ³. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1597698934543-74QOJB76VD9QDWDBSYRP/risen-wang-20jX9b35r_M-unsplash.jpg Nutrition - COVID-19 &amp; Gym Hygiene - what you need to know - How is your gym hygiene? Two surveys of a similar size of 2,000 participants one from MyProtein (February 2020) ⁴ and one from Nuffield Health (2012) ⁵ shared some interesting results found when questioning gym attendees about their gym hygiene: Attending the gym despite being unwell: 70% - MyProtein 18% - Nuffield Re-wearing gym kit and not washing it between workouts: 51% (11% after an intense workout) - MyProtein 16% - Nuffield https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1597698740322-7Y1AUT08HCRUU3S7KUI4/pexels-cottonbro-3927385.jpg Nutrition - COVID-19 &amp; Gym Hygiene - what you need to know - Personal items hygiene: 52% failed to clean mobile phones and headphones - MyProtein 54% failed to clean water bottles - MyProtein 49% admitted to using other peoples personal items including water bottles, towels and toiletries - Nuffield Based on these results, what else could you be doing to improve gym hygiene? 1) Don’t attend the gym when unwell - even if it’s not coronavirus! Stay at home ⁶ and give yourself plenty of time to recover. 2) Clean: yourself, your clothes, and any other equipment (e.g. water bottles, towels, headphones) as soon as you get home! At the gym, don’t forget to wipe down any equipment you used - coronavirus can survive on plastic and stainless steel (materials commonly used for gym equipment) longer than on other materials ⁷ 3) Wash your hands before and after your workout, or use an alcohol-based hand sanitiser ⁸ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1597784489512-S9L19JKQV4J5HH5NMPL4/andrew-donovan-valdivia-UatufxA456E-unsplash.jpg Nutrition - COVID-19 &amp; Gym Hygiene - what you need to know - Returning to the gym If you’re unsure on whether you want to head back to the gym, here are a few things you may want to consider: Your gym’s COVID safety precautions - this may be on their website but if in doubt, you could call them to ask Local transmission rates and outbreaks - to check there’s not a spike in cases where your gym is. You can do this by downloading the COVID symptom tracker app, or looking online ⁹ Your age, underlying health conditions and whether you were classed as ‘extremely clinically vulnerable’ / have been shielding - these are all risk factors ¹⁰ Time of day - the risk of infection may be higher during peak occupancy hours ¹¹ - gym chains like PureGym now have apps that show the capacity of the gym, useful to check before you go. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1597699341361-R0F8IVX8Z2LM4XPAIYKI/pexels-elly-fairytale-3823063.jpg Nutrition - COVID-19 &amp; Gym Hygiene - what you need to know If you do go back to the gym, we hope you enjoy it and make the most of it after all these months (whilst following guidelines, of course)! If you don’t feel ready to go back that’s okay. There are plenty of options to work out from home, see our list of our favourite online workout resources for more ideas! https://nutrition-rocks.co.uk/nutrition-blog/2020/8/3/mens-body-image-article monthly 0.5 2021-02-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596446900171-QVE0VKQYV1NO158Y40CA/B+O+D+Y+I+M+A+G+E.png Nutrition - Men’s Body Image - What is body image? The definition of body image has evolved over the past 70 years. It is hard to give it an exact definition of “body image” as it can mean something different to everyone. The term generally encompasses stereotypical assumptions about how someone sees themselves and how they think others perceive them¹. This mental image of how you view yourself can affect how you behave². Body image differs from body weight, with negative body image often resulting from social pressures to fit into the “norm”, leading to self concept³. Worryingly, self-worth has been linked to body image, and can have detrimental effects on emotional health⁴. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596446377354-D9FRO53911IS44P6C6R5/pexels-lisa-fotios-2412353.jpg Nutrition - Men’s Body Image - Men’s Body Image In men, body image is driven by the ideal body which men often feel a pressure to fit into, this is a mesomorphic build⁵, muscular and defined with low body fat⁵. Men also experience a pressure to appear “masculine”³, and to not talk about their emotions³, contributing to a negative body image. Occurrence In November 2019 The Mental Health Foundation conducted a survey and concluded that millions of men in the UK have been troubled due to body image issues⁶. As a result, 3 in 10 adult (18+) men (28%) said that they had felt anxious. Furthermore, in the last year 1 in 5 men (22%) reported they had adversely contrasted themselves to other men due to issues regarding their body image⁶. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596448430007-Y5E27MWTTJ3A4TAP3K48/ryoji-iwata-6z1CmBC8Rpw-unsplash.jpg Nutrition - Men’s Body Image - Potential aspects contributing to negative body image While an internal queue associated with negative body image is body fat dissatisfaction⁷, there is a huge body of research showing the effect of various external queues on negative body image. Societal pressures, including a burden to adhere to traditional gender roles, have consistently been found to influence body image³. For example, muscle dysmorphia in men has been linked to pressures to be masculine⁸. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596447010017-4XNZALVKO00KN0VUUVJH/camilo-jimenez-qZenO_gQ7QA-unsplash.jpg Nutrition - Men’s Body Image The media has been identified as a considerable factor contributing to negative body image, including body dissatisfaction, psychological disorders and behavioural outcomes⁹. Furthermore, playing realistic, deeply engaging video games with muscular characters¹⁰ and reading sports magazines, which place an importance on achieving a muscular physique, have also been linked to negative body image in men¹¹. Conversely, research finds that partners can have a beneficial effect on body image. Across a range of body weights, companions are generally supportive of their partners’ body size; putting more emphasis on maintaining a healthy weight than achieving an idealised male physique¹². https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596467018476-XB97PSHAB3E5OEEH6BIX/pexels-august-de-richelieu-4427908.jpg Nutrition - Men’s Body Image - The future and advice It is a priority to raise awareness on the importance of men’s body image. Hala El-Shafie, the founder of Nutrition Rocks, recently spoke with Nick Ede on imposter syndrome - check out our instagram page @Nutrition_Rocks to listen to the whole conversation. If you feel that you suffer with negative body image, here are some places you can seek advice¹³ - Talk to friends and family, this can help reduce stress. As a concerned friend or family member, talk to the person struggling in a safe place. Cleanse your social media feed. Take some time to go through social media and unfollow anyone who negatively affects your body image. Try your best to incorporate physical activity into your routine - this can help decrease stress and improve your mood¹⁴. Want to help? A way to reduce poor body image is effective regulation on social media of how body image is portrayed - read this article on our current petition to help regulate nutrition information on social media and sign the petition. https://nutrition-rocks.co.uk/nutrition-blog/2020/7/29/exercise-and-covid-19-the-science-and-recommendations monthly 0.5 2020-08-28 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596047244588-FM4GWJC4QLUUD85841G5/victor-he-2OakH-piKzU-unsplash.jpg Nutrition - Exercise and COVID-19 - the science and recommendations - Can exercise prevent COVID-19? There is currently no evidence to support the claim that exercise alone can prevent COVID-19. However, along with its many well-known physical benefits, exercise appears to have a role to play in immunity³. Some studies suggest that those who partake in moderate levels of moderate intensity exercise may have a lower risk of upper respiratory tract infections ³ ⁴. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596109478536-4JV9D6CH05OJ3MF40FTZ/women+running.jpg Nutrition - Exercise and COVID-19 - the science and recommendations Findings from a large UK study suggest that poorer lifestyle habits, including physical inactivity, are associated with increased risk of hospitalisation from COVID-19 infection⁵. A higher percentage of physical inactivity was observed amongst individuals hospitalised by COVID-19, compared to those who weren’t (25% vs. 18%)⁵. The study also observed that even relatively low amounts of physical activity, (i.e less that the government recommended amount of 150 minutes per week), had protective properties, reinforcing the notion that any exercise is better than none! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596121351027-XI79MGK64WL2U7RZYNSE/image+3.jpeg Nutrition - Exercise and COVID-19 - the science and recommendations In terms of exercise intensity, moderate intensity (e.g. brisk walk, dancing⁶) has been found to be supportive of the immune system³ and linked to a reduced risk of upper respiratory tract infections ⁴ ⁷. In comparison, the evidence for post vigorous intensity exercise (e.g. running, aerobics⁷) shows a momentary immune suppression – this may negatively affect some of the immune functions for hours³ ⁸. However, some scientists are beginning to question whether it's actually the intense exercise increasing infection risk or the multitude of other factors involved such as sleep, anxiety and mass group gatherings (at events like marathons) ⁹ ¹⁰. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596046888725-P88JATH2AYYCA4T5JRVJ/olia-nayda-3TQ8I-sR9a8-unsplash.jpg Nutrition - Exercise and COVID-19 - the science and recommendations - What are the mental health benefits of exercise? Participation in physical activity has been positively associated with improved mood ¹¹ and self-esteem ¹², and can help relieve anxiety¹³. Moreover, a recent study found that physical activity may help to alleviate negative emotions (e.g. anxiety, stress) associated with the coronavirus pandemic ¹⁴, with tai-chi, yoga and dance coming in as the top 3 for combating depressive symptoms¹⁵ . If traditional type exercise isn’t your thing, think outside of the box - home discos and active video gaming count too¹⁶ ! There are so many options available!! Have fun experimenting with different things and choose what you like and what makes you feel well, it will be easier to stay active in this way. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596109809038-V6MLRRH5AO1KP5BJ8703/Canva+-+Slim+sportswoman+tying+sneakers+before+home+workout.jpg Nutrition - Exercise and COVID-19 - the science and recommendations - When can I exercise after having Coronavirus? Our bodies can respond to respiratory infection differently, therefore recommendations on when we can go back to exercise are vague¹⁷. There are currently no specific guidelines for returning to exercise after having COVID-19. But for those who do test positive for COVID-19, government guidelines state that you should self-isolate for 7-14 days¹⁸. Do not go out to exercise during this time: if you are well enough, exercise at home or in the garden if you have one¹⁸. However, whilst self-isolating, it is important to focus on your well-being and not to rush back to exercise before you are ready. When you are feeling better, include light exercise in your new home routine¹⁸. https://nutrition-rocks.co.uk/nutrition-blog/2020/7/29/movement-the-new-normal monthly 0.5 2020-08-28 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596108266209-3PY7PWRY3KJOGY23UQN4/woman-exercising-bear-body-of-water-1300526.jpg Nutrition - Movement: The New Normal - Exercise and Health. Movement is important for health³; especially during the current coronavirus pandemic where keeping active, in a safe environment, may help support our mental and physical health⁴. While exercise has not been shown to prevent coronavirus, it may contribute to the healthy functioning of the immune system⁵ ⁶ and support mental health ⁷ ⁸. Read more about this in our article on Exercise and COVID-19 here. How much should we be doing? For adults in the UK, the government physical activity guidelines are ⁹: At least 2 hours 30 minutes of moderate intensity activity a week; this could be achieved by doing 30 minutes of cycling or brisk walking, 5 times a week. OR 1 hour 15 minutes of vigorous intensity activity a week; this could be achieved by doing 25 minutes of running or football, 3 times a week. AND Strength and/ or resistance training 2 times a week; this can include bodyweight exercises and carrying heavy shopping bags. To fit this into your day, the NHS recommends splitting activity up throughout the day, it all adds up¹⁰! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596122757069-UG2ST3WGNL1HJ2CJJAXZ/talles-alves-2DY69wvczko-unsplash.jpg Nutrition - Movement: The New Normal - Our advice for enjoying movement: Dedicate time and space. This may be by creating a space to workout in, as well as a schedule that includes a few small personal fitness goals¹¹. Make it fun. This may be by choosing exercise that you enjoy¹², have your favourite music playing¹³ or work out with friends ¹⁴ ¹⁵ (even via video call)! Start out small. Perhaps begin with a short walk or plan one session of movement a week. It may help you to subscribe to an online fitness platform or look at free resources online. We have an article with several places you can start here. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596108646356-6DATQES9FH3YBF0TAWT4/image-asset.jpeg Nutrition - Movement: The New Normal - What can we do at home? Over the past few months, the online fitness space has expanded. We have created a list of our favourite online exercise resources here. Ideas to help us move at home: Get the kids involved and get outdoors. You could go for a run, play games or go for a bike ride. Take a look at Change 4 Life for more ideas¹⁶! Have a dance party with some of your favourite songs, either by yourself or with members of your household¹⁷. Play active video games that involve movement, for example dance games¹⁸. Park further from the entrance of where you are going, or get off the bus one stop early when you go out, to increase your walking time ¹⁰. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596122606491-WXMWR2S8KIU21VLW89FM/clique-images-hSB2HmJYaTo-unsplash+%281%29.jpg Nutrition - Movement: The New Normal - A note on exercising outdoors If it is sunny, keep sun safe by wearing suitable clothing that does not allow the sun through, hats, wrap around sunglasses, at least factor 30 sunscreen and keep out of the midday sun where possible¹⁹. Remember to keep hydrated when exercising and increase fluid intake further on warm days²⁰. Read more about hydration in our article here. Be sure to keep safe and maintain social distancing measures, wear a mask if appropriate²¹. https://nutrition-rocks.co.uk/nutrition-blog/2020/7/29/online-fitness-resources monthly 0.5 2020-08-28 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596120333699-MV589FEO9GWKTA047L77/IMG_8645.JPG Nutrition - Online Fitness Resources Gyms in England have recently reopened, following months of closure to help limit the spread of coronavirus. This is great news to some - the gym is often a welcome escape from the chaos of everyday life, with lots of us enjoying the social aspect of working out this way¹. However, the past few months have seen a huge increase in some fantastic home workout resources, which are both highly convenient and accessible. So if you’re not ready to face the gym yet, or simply want to exercise at home, there are plenty of options out there! Throughout the coronavirus crisis, experts have continually recommended exercising due to its benefits on physical and mental health ² ³ ⁴. Therefore if you’re struggling with the effects of the ever-changing pandemic struck world, now could be a great time to get moving. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596122198664-0SDWP31XX7G5H8CB2ODP/pexels-photo-374589.jpeg Nutrition - Online Fitness Resources And it seems like many have done just that! A recent study in Belgium, looking at exercise frequency during the coronavirus crisis, found that many people exercised as much as, or more than they did before lockdown⁵. However, those who haven’t been utilising online exercise resources reported being less active than pre-lockdown⁵, highlighting the potential benefit of these resources. Luckily for you, we’ve compiled a list of some of our favourite online workouts. Whether you’re a complete beginner or a self-proclaimed fitness fanatic, there is sure to be something for you! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596047961444-51RWJ1CSIYHCY3F4RP1O/kari-shea-qa1wvrlWCio-unsplash.jpg Nutrition - Online Fitness Resources - FREE YouTube: The Body Coach - For the nation’s favourite PE lessons. Plus, HIIT workouts galore! And even a few videos for the seniors amongst us. Yoga with Adriene - For budding yogis! In the current climate, we love her ‘yoga for anxiety’. The Fitness Marshall - For dancing the blues away! Caleb leads quick, fun and easy to follow routines. POPSUGAR Fitness - For variety. Hundreds of different exercise classes! Apps: FitOn - For a workout variety from celeb trainers! You can even workout with friends via the app and get a personalised plan. We can’t believe it’s free! Couch to 5k - For a beginners running plan. A 9 week plan developed by the NHS, designed to get you running 5k without stopping. Instagram: There are plenty of great trainers who regularly post workouts on instagram. @activelyautoimmune and @theinfluencehealth lead great sessions for those who struggle with exercise due to ill health, whilst @aliceliveing’s daily morning workouts are perfect for those looking to step it up - her enthusiastic nature will have you raring to go in no time! @aliceliveing @activelyautoimmune @curveswithmoves @tallyrye @courtneyfearon_ @theinfluencehealth @bradleysimmonds @shona_vertue @nez_healthhub https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596048141949-EDZGPF3D5028G9JTSAMX/rishikesh-yogpeeth-Isf-5rBPiIs-unsplash.jpg Nutrition - Online Fitness Resources - MEMBERSHIPS & SUBSCRIPTIONS Apps: Fiit - For training smarter. This app can track your heart rate and reps through compatible devices, allowing you to compete in live leaderboard classes and record personal bests. Les Mills On Demand - For gym classes at home. If you’ve ever been a member at a gym, chances are you’ve heard of Les Mills classes! They include classes such as BodyCombat, BodyBalance and BodyPump. Peloton - For keen cyclists and exercise enthusiasts alike. With multiple membership options, you don’t even have to purchase the peloton bike to get started! Jennis - For fitness, pregnancy and postnatal programmes. Designed by Jessica Ennis-Hill and experts physiotherapists. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596103163243-N7V3M1XT7JF75AF30Y6U/Canva+-+Faceless+woman+using+laptop+during+sport+exercising.jpg Nutrition - Online Fitness Resources - Websites & online memberships: Barrecore - For ballet fitness. No experience necessary! Lucy Mountain’s Nobs Guide - For 12 week PT led home work-out plans that are neighbour friendly (no jumping)! Lorna Marie Fitness - For an online squad. Zoom group classes mean you’re not missing out on social interaction and might even get a glimpse of some cute pets too! Classes range from holistic yoga to HIIT and even themed cycle classes. Jade Mottley - For the full package - real time and on demand home workouts. Plus, access to quarterly bootcamps as well as 100+ nutritious recipes! NHS Fitness Studios Exercise Videos - For accessible options. There are chair based exercises and pilates for different health concerns included in the free-to-access videos. https://nutrition-rocks.co.uk/nutrition-blog/2020/7/29/musings-on-the-governments-new-obesity-strategy monthly 0.5 2020-07-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596046252850-JEX3DIHTUCX1V7UZA1EO/THE+UK+GOVERNMENT+OBESITY+STRATEGY+%281%29.png Nutrition - Musings on the governments new obesity strategy Whilst many will welcome the advertising ban on “junk foods” in line with the 9pm watershed and an opportunity to consider choices with the introduction of calories at point of purchase (this isn’t a positive move for all and extremely triggering and anxiety-inducing for those struggling with eating disorders) There also seems to have been a huge lapse in thought when the government’s strategy has simultaneously been launched at the same time the very same government have launched the “eat out to help out” scheme which offers a 50% discount when eating at certain restaurants ... many fast-food chains have opted to be included in this! Which seems to fly in the face of everything the government are trying to do and seems a complete contradiction! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1596045731008-LUZBYZXI6COYUDYH9BQO/morning-brew-eFSUPUeYs3w-unsplash.jpg Nutrition - Musings on the governments new obesity strategy For many the “healthy option” just isn’t an option due to socioeconomic challenges - it also doesn’t take into consideration that in some cases some people may not even have access to a fridge or freezer which limits what fresh produce they can choose. Rather it would have been helpful if healthier food choices were significantly more accessible or subsidised for those with lower incomes. https://nutrition-rocks.co.uk/nutrition-blog/2020/7/27/new-uk-governments-obesity-strategy monthly 0.5 2021-02-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1595856455210-9XSOVFOPTV83VHHUEYLI/Blue+Ocean+Photo+Summer+Instagram+Post+%285%29.png Nutrition - Food promotion and advertising ban https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1595844676006-HIT86JTTYYE9FDYUWPXX/brooke-lark-08bOYnH_r_E-unsplash.jpg Nutrition - Food promotion and advertising ban - On a missed opportunity “A new government focus on the promotion of physical activity is welcome, but this package looks like a terrible missed opportunity. After months in which people have thought more about diet and exercise, we could have embarked on a bold programme to promote healthier lifestyles and better diet choices – encouraging consumption of fibre, fruit and vegetables. Instead, at the heart of this programme are old and discredited policies that will raise prices, limit choice and hit two of the UK’s most successful industries. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1595843949877-5ZJTFU3F59L6QHWNDWMV/avel-chuklanov-DUmFLtMeAbQ-unsplash.jpg Nutrition - Food promotion and advertising ban “Further, there is very limited evidence that these measures will effectively tackle obesity. The UK Government’s own figures suggested that proposed bans on advertising and promotions combined would only reduce children’s average calorie consumption by 17 calories per day (2). “For more than a decade, our industry has worked willingly with successive governments to reduce salt, fat and sugars. Government is right in its renewed ambition for a healthier, more active population, but it is also time it put real money behind specific, targeted measures to help those most afflicted by obesity, rather than relying on headline chasing measures. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1595844872988-XOOX7X0048VO38336B3T/maria-lin-kim-8RaUEd8zD-U-unsplash.jpg Nutrition - Food promotion and advertising ban - On the impact on shoppers: “If price promotions are banned, already hard-pressed shoppers can expect to see their weekly shop become more expensive, at a cost of £600 per family (1). We have already seen evidence of this during the current crisis. Government policies should not put further pressure on rising food costs, which will disproportionately hit the tightest household budgets. https://nutrition-rocks.co.uk/nutrition-blog/2020/7/14/the-stigma-around-mens-mental-health monthly 0.5 2020-11-19 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594878179446-T9D9NBJKU0QBZU8IZHEG/christian-erfurt-sxQz2VfoFBE-unsplash.jpg Nutrition - The stigma around men’s mental health - The burden of social expectations There is evidence showing that adherence to masculinity-related societal expectations is positively associated with poor men’s mental health⁵. Traditionally, masculinity is expressed through conformity to ideals such as self-reliance, dominance and stoicism⁶. Generally, our society is shifting away from these stereotypes. However, research suggests that 1 in 8 men⁷ experiences at least one of the common mental health disorders (e.g depression, OCD, anxiety, etc) and these societal expectations might prevent them from speaking about their issues⁸. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594914861556-I3VVZYI9TPGDIREOVI3Q/Screenshot+2020-07-14+at+12.36.39.png Nutrition - The stigma around men’s mental health - Financial stress It has been found that 32% of men feel that work is one of the biggest stressors in their life and 31% of them feel the same way about finances⁹. Traditionalist views suggest that men are the breadwinners of the family¹⁰. While this is changing, research suggests that this role is associated with increased stress¹¹. Furthermore, evidence suggests that financial issues could be one of the causes of depression in men¹². In addition, a study that investigated suicidal risk factors found that employment status may have had an impact of committing suicide according to descendants’ family and friends¹³. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594878193122-9UAHEMPVJ5IDSYKZH5ZO/Screenshot+2020-07-16+at+01.41.38.png Nutrition - The stigma around men’s mental health - Men don’t feel so comfortable to seek help One study by the Mental Health Foundation¹⁴ found the majority of men surveyed were uncomfortable with openly talking about their issues, with only 24% of men who experienced high-stress levels talking about their problems. Male stereotypes can decrease a man’s ability to express his feelings in a public setting, resulting in “silent suffering”¹⁵, and potentially heightened distress¹⁶. Talking about your emotions can help share the burden and support your mental health¹⁷. Therefore, it is important for men, and women alike, to share their worries and avoid building tensions, which could otherwise escalate into more serious problems¹⁷. Further research is required to better understand how gender stereotypes may increase the risk of mental health disorders, specifically in men¹⁸. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594780230568-O25KY04VAG6Q0144PNR4/Copy+of+Red+Saying+Quote+Canada+Day+Instagram+Post+%281%29.png Nutrition - The stigma around men’s mental health - Reducing the stigma We need to raise the awareness among everybody in the public about the prevalence and seriousness of mental health issues among men and encourage men themselves to seek help – for example, Movember¹⁹ is an organisation that funds projects that help to do that¹⁴. According to the Men's Health Forum, there is a need to design targeted programmes to specific subgroups²⁰. For example, unemployed men or men part of the BAME community are at higher risk of developing mental health issues and their needs and viewpoints should be taken into consideration²⁰. In order for men to have better access to mental health care, the barriers that prevent that need to be eliminated. For instance²¹: - Improving online systems and increasing access to mental health services. - Workplaces need to start addressing the stigma around topics, such as men’s mental health, eating disorders, etc. - Increase the use of self-help groups and services led by other men. If someone opens up to you, listen to them and try to support this person as much as you can. You can also direct them first to their GP and also relevant charities that could offer support. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594779661646-C2LAC1QVOAYMRJMLG38R/aleksander-vlad-jiVeo0i1EB4-unsplash.jpg Nutrition - The stigma around men’s mental health - If you would like to learn more about this topic check out the resources below: Mind https://www.mind.org.uk/information-support/your-stories/man-up-getting-more-men-in-mental-health/ Men’s health forum https://www.menshealthforum.org.uk/key-data-mental-health CALM https://www.thecalmzone.net/ SAMARITANS https://www.samaritans.org/ Instagram accounts to follow: @julesvonhep @i_weigh @movember @libbyshappyproject @bopo.boy @theeverymanproject https://nutrition-rocks.co.uk/nutrition-blog/2020/6/15/interview-alistair-goodall monthly 0.5 2020-07-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594912614468-4ZR538YBDKHOMWKQHQEN/Screenshot_2020-05-05+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos%283%29.jpg Nutrition - Interview with chef Alistair Goodall https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594912618651-J3G86JJDSHSC9G8NJGPM/Screenshot_2020-05-05+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos%2812%29.jpg Nutrition - Interview with chef Alistair Goodall https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594912622501-9D5VO5HMWHQRNTEWLZNH/Screenshot_2020-05-05+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos%2817%29+%281%29.jpg Nutrition - Interview with chef Alistair Goodall https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594913109708-L5DXY6KWK477LC9ACW6B/Screenshot_2020-05-07+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos.jpg Nutrition - Interview with chef Alistair Goodall https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594913119006-AASI3EP4RXK5S8GJQTR6/jhv.jpg Nutrition - Interview with chef Alistair Goodall https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594913126086-6OM7JTXNHTBXKQ3M5A8W/Screenshot_2020-05-05+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos%286%29.jpg Nutrition - Interview with chef Alistair Goodall https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593626469411-5WYYSUO79CF21KFNEGHA/Screenshot+2020-07-01+at+12.16.57.png Nutrition - Interview with chef Alistair Goodall Q1: What do you think are the most important elements for creating a successful dish? When creating a new dish at Goodallfoods we always rely on our chefs to use their vast knowledge and experience of the food industry to create truly unique dishes that meet todays demand for delicious, healthy, well presented dishes. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592328043113-5PATRP8NREY1G0PJHJFQ/Screenshot_2020-05-05+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos%286%29.jpg Nutrition - Interview with chef Alistair Goodall Q2: We noticed on your website that you mention sustainability - how do you incorporate this into your everyday work? And how important is it for you to source local and seasonal produce? When sourcing ingredients and stock at Goodallfoods sustainability is always at the forefront of our minds. Sourcing ingredients that have minimal food miles, sustainably fished, red tractor approved, and using minimal plastic waste, is very important to us, and we are always updating our systems to follow this ethos as much as possible. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592236769119-NWOAHBDAPXCT5J0IPC7R/jhv.jpg Nutrition - Interview with chef Alistair Goodall Q3: Over the time that you have been a chef and running Goodallfoods have you noticed a change in the demand for certain types of dishes? Over recent years plant based and vegan cuisine has become incredibly popular, and is a rapidly growing market. We believe that our customers are much more conscious of their impact on the environment in recent years, leading to these kind of trends. Goodallfoods believes in meeting the customers needs and demands wherever possible and a large portion of our menus do just this. We also create bespoke catering experiences for any other requirements, such as gluten free, halal, kosher, vegetarian, dairy free. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592236843452-TB304PBBXF0K7Q04BCVJ/Screenshot_2020-05-05+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos%2817%29+%281%29.jpg Nutrition - Interview with chef Alistair Goodall Q4: On your website you talk about creating well-balanced dishes - what does this mean to you? All things in life are about balance. When creating a new dish at Goodallfoods, we believe that the use of truly great ingredients is what will lead to an amazing dish and the balancing of these flavours is essential, to allow each to truly shine. The balancing of flavours, tastes, colours and ingredients can lead to some truly unique and amazing dishes. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592236896729-RP28I9TNN5IPXD1W8ZEM/Screenshot_2020-05-07+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos.jpg Nutrition - Interview with chef Alistair Goodall Q5: How do you feel that the restaurant/hospitality business will recover from the pandemic? Given the current situation with the hospitality industry it is likely that the takeaway/production side of the business will have a significant boom, whilst the 'eating out' side of the industry is likely to be hit hard. Many businesses are moving with the times, at Goodallfoods we are offering consultacy via Zoom, delivery options for catering, and personal chef services only in 'self-isolated' situations. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592236962575-E0BHOK9KXH1Z7DWN6W1W/Screenshot_2020-05-05+Alistair+Goodall+%28+agoodall88%29+%E2%80%A2+Instagram+photos+and+videos%283%29.jpg Nutrition - Interview with chef Alistair Goodall Q6: You are extremely artistic with your work - is this a natural talent or did you learn this overtime? As a youngster I was always passionate about good food and at school loved art, and found it to be a very satisfying form of self-expression. Growing up in South-West Devon I started working in restaurants at 15 years old, working my way up from a kitchen hand to chef. Combining these two talents allowed me to create some truly beautiful dishes and take my food offering to the next level. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592237120741-VD31MIQHXG75WKUO77IX/corn+fritter.jpg Nutrition - Interview with chef Alistair Goodall Q7: How did your career lead you to be where you are today? And what advice would you give to people who want to follow in your footsteps? Working as a young chef I enjoyed trying my hand at as much as possible, I believe in your late teens/ early twenties you are like a sponge, and as a chef you need to take in as many cuisines, venues and techniques as possible. Combining these ingredients will lead to a well rounded, adaptable chef who can think on their feet and create amazing dishes in any situation. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593626509939-3H4Q4RFAE37NYX25UTES/Screenshot+2020-07-01+at+14.00.43.png Nutrition - Interview with chef Alistair Goodall Q8: Finish the sentence: Nutrition Rocks …. Nutrition Rocks because it is our fuel! Good Nutrition = Good Energy = Good life https://nutrition-rocks.co.uk/nutrition-blog/2020/7/8/covid-19-and-the-bame-population monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594269531594-UAI1WSCFKC7BENJ5SNCG/adam-niescioruk-Z9arfr0f248-unsplash.jpg Nutrition - COVID-19 and the BAME population Let’s rewind to March 2020 - did anyone think COVID-19 was going to affect the world the way it has? As we slowly come out of lockdown, it is important to remember those who are at an increased risk of catching the virus. A recent report by Public Health England (PHE)¹ found that COVID-19 affects everyone individually, but more specifically, people from specific ethnic groups may be at a higher risk. For instance, the Black African/ Caribbean may be at a higher risk of testing positive for the virus¹. For other minority ethnic groups, there is not enough evidence yet to suggest they are at an increased risk for testing positive. Secondly, the risk of COVID-19 related death has been 1.9 times more likely in the black ethnicity population compared to the white population². https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594269612720-AIACLAX33GXBJIUP3133/Screenshot+2020-07-08+at+10.41.52.png Nutrition - COVID-19 and the BAME population - Potential Risk Factors There are a lot of reasons why the BAME population may be at a higher risk of catching the virus and passing away from COVID-19. The research behind the risk factors is new and ongoing, hence the current findings need further studies to confirm the evidence. A risk factor is a link between comorbidities and COVID-19¹. The BAME population is at a higher risk of developing type 2 diabetes - those of South Asian, African Caribbean or Black African descent are 2-4 times more likely to develop type 2 diabetes³. The risk of coronary heart disease (CHD) is up to 50% higher in those who are from a South Asian descent compared to the white population⁴. Unfortunately, those who have type 2 diabetes and CVD are at an increased risk of catching COVID-19⁵. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594269737616-LVNA42376TWJ395MCSJY/michael-longmire-lhltMGdohc8-unsplash.jpg Nutrition - COVID-19 and the BAME population A second factor is socioeconomics (housing, finances and occupation). To begin with housing - overcrowding is an issue among the BAME population. For example, in London, 30% of Bangladeshi households are overcrowded compared to 2% of white British households⁶. Some BAME households are more likely to have multiple generations living under 1 roof, this can lead to an increase in transmission of the virus¹. Some ethnic minority groups are more susceptible to economic vulnerability⁷. It has been found that Pakistani and Bangladeshi households were more likely to have men who work as taxi drivers, and in restaurants, which closed for a long period of time leading to financial insecurity⁷. Moreover, research from the UK and US found that frontline workers in medical settings had nearly a 12 times higher risk of testing positive for the virus⁸. With this regard, in London, 44.9% of NHS staff come from the BAME population⁹ (A huge thank you to all our front line workers!). We have only covered a few potential risk factors however there are a lot of risks but it is important to remember that this is new emerging evidence and that things may change over time. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594269847900-90D0QD6H861B8AR4EY28/aaron-blanco-tejedor-yH18lOSaZVQ-unsplash.jpg Nutrition - COVID-19 and the BAME population - The Future To help decrease the risk among the BAME population, PHE has set out some recommendations¹ for local authorities to follow. Do you want to help? Reach out to your local food bank¹⁰ or charities - check out some of our articles on health inequalities in the BAME population, diabetes and 6 ways to help during COVID-19. Together we can help combat COVID-19 and health inequalities among the BAME population! https://nutrition-rocks.co.uk/nutrition-blog/2020/7/8/lets-talk-about-vitamin-d-and-covid-19 monthly 0.5 2022-11-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594225896528-LX0WKXMMB37ILZ61H8TU/jared-rice-Tf-qtxkNisk-unsplash.jpg Nutrition - Let’s talk about Vitamin D and COVID-19 - What is Vitamin D? We often consider it a vitamin, but it is actually a pro-hormone². When our skin is exposed to sunlight, it absorbs UVB rays and produces vitamin D³. As highlighted in the Scientific Advisory Committee on Nutrition (SACN⁴), we need vitamin D for bone (and teeth) health, muscle strength and function. Vitamin D deficiency is a risk factor for retarded growth (rickets⁵) in children and faulty bones (osteomalacia⁶) in adults. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594225910532-3JZCI6RXJAL06QC0CHNY/Red+Saying+Quote+Canada+Day+Instagram+Post.png Nutrition - Let’s talk about Vitamin D and COVID-19 - Where do we find vitamin D? Our body can source vitamin D from the sun and from food. Small quantities of vitamin D can be found in food (e.g. UV light-exposed mushrooms⁷, oily fish, eggs and fortified foods, such as some breakfast cereals⁸), but reaching the daily recommendation of 10 micrograms (µg)⁹ through dietary intake only can be hard¹⁰. In summer and spring, we should be able to reach our daily need by sunshine¹¹ exposure. However, due to the latitude, we are less exposed to the sun in autumn and winter in the UK, so it is recommended to consider supplementing 10 µg/day in all children aged over 1-year-old and all adults⁹ to avoid vitamin D deficiency. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594217304805-R6X20KI1AHEMIWFLYX2T/kari-shea-tOVmshavtoo-unsplash.jpg Nutrition - Let’s talk about Vitamin D and COVID-19 - What has changed during the COVID-19 pandemic? During the lockdown, due to the limited exposure to the sun from staying indoors, it has been recommended to consider taking a daily 10 µg vitamin d supplement during the spring and summer season⁹. The existence of some evidence showing that vitamin D may help to prevent some respiratory conditions¹² has kicked off an interest in vitamin D to potentially help tackle COVID-19. However, after reviewing all current evidence on vitamin D preventing acute respiratory infection, the SACN¹³ concluded that there is not enough scientific evidence to support this hypothesis. Furthermore, a review by the National Institute for Health and Care Excellence (NICE¹⁴) reported that vitamin D supplementation does not prevent or tackle COVID-19. Research in these fields is new and ongoing. More studies to assess the suitable dosage and frequency of use of vitamin D supplementation for optimum health are needed. Therefore, for the time being, we should continue to follow the current UK Government guidelines helping us to prevent vitamin D deficiency⁸. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1594219333534-TLQ4FE77JLXATKU9K0DG/Screenshot+2020-07-08+at+10.41.52.png Nutrition - Let’s talk about Vitamin D and COVID-19 One more aspect of vitamin D that has been discussed a lot lately is if the current recommendations also protect vulnerable groups. We have summarised the groups at higher risk of deficiency according to the current evidence: BAME (Black, Asian and minority ethnic) population: the production of vitamin D in the skin is modulated by genetic factors¹⁵ - dark skin absorbs UVB rays less efficiently than white skin. This distinction is complex, as there are many genes controlling the pigmentation and within the BAME population there are several different skin tones¹⁵. Currently, there are not enough studies on the BAME population allowing for generalisation of the results, like in the case of the recent report by SACN¹¹. Obese population: evidence shows that being obese is associated with lower levels of vitamin D, putting this group at a higher risk of vitamin D deficiency¹⁶,¹⁷. However, this relationship has shown to be reversible with fat loss¹⁸. Elderly (65 and over): lifestyle factors¹⁷ (wearing more covering clothing, spending less time outdoors) may compromise UVB exposure. Biological factors¹⁷ (decreased functioning of kidneys and/or liver and decreased availability of a precursor of vitamin D) may compromise its formation and bioavailability in the body. https://nutrition-rocks.co.uk/nutrition-blog/2020/7/1/where-do-you-get-your-nutrition-advice-from monthly 0.5 2021-02-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593680706721-2VQI6PQPEC3UKEUFFH8A/1.png Nutrition - Sign our petition! Where do you get your nutrition advice from? It’s quite likely that by now unless you’ve been hiding under a rock you’ve been subjected to “celebrities” and “social media influencers” promoting “diet products” on social media. With every season of Celebrity love island there’s a new wave of “bikini clad honeys” profiting from lucrative ad campaigns they have just signed that has just purchased their brand new car ... But for you it’s just the start of your descent into added body insecurity and low self esteem, because you’ve just been “sold” an image of false hopes and promises to wake up soon and look exactly like them - you won’t, it’s a con and costly one at that ... not just to your purse but to your mental and physical health. Oh and the fact they have zero qualifications or expertise in the area of health or nutrition seems to not matter to them or these unscrupulous companies who are exploiting you and your insecurities … https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593699741328-VINX7WY09XCQGJ1DF35R/volodymyr-hryshchenko-m1Hq4ibP9rc-unsplash.jpg Nutrition - Sign our petition! Reality TV stars such as Kim Kardashian have promoted “diet products” on social media. Kim promoted Flat Tummies appetite suppressant lollipops that have been advertised to help tackle cravings and keep you fuller for longer¹. This isn’t the first time this has been brought to your attention. Dr Giles Yeo has headed up a documentary on the latest diet crazes and social media influences². A second documentary explores how celebrity influencers on social media can mislead their followers³. But, in spite of this nothing seems to change and popularity rather than credibility seem to be the determining factor to where people get their information from. The toxic wellness industry literally profits from capitalising on people’s insecurity and pushing the message that you’re not quite good enough but these quick fix diet products are the answer to your prayers. They’re not, they're dangerous and need to be stopped … https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593681489742-PCQUVHJHS6NCZUUG51FR/2.png Nutrition - Sign our petition! In a recent interview Hala El Shafie, dietitian and founder of Nutrition Rocks, discusses how being exposed to the idealised lifestyle and body image on social media could lead to the over obsession of healthy eating. With this regard, she also mentioned the rising number of cases of Orthorexia Nervosa, defined as a pathological fixation of an obsession for healthy eating⁴. Currently, Orthorexia Nervosa is not recognised as an eating disorder however the classification of this disorder is under debate⁵. Hala El-Shafie adds: “The impact of these types of posts is having a severely detrimental effect on the health of our nation, which is causing irreversible harm and even death.” https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593697658261-GPKX0JVIKSG622TJVCXG/WhatsApp+Image+2020-07-02+at+12.53.26.jpeg Nutrition - Sign our petition! A project conducted in the UK involving adolescents found that 53% of young people reported using social media to access health information on food, exercise and body image⁶. As there is not any regulation for what social media influencers post on social media, anyone without a health professional title can provide nutritional information or promote products – and be paid for that. This unregulated content has led to a negative impact on young people's health and wellbeing⁶ - this should not be happening! Leading dietitians Hala El Shafie and Sophie Medlin, with the support from the British Dietetic Association (BDA), have created a petition to protect the public from false and potentially harmful medical claims made by “celebrities” and “social media influencers”. There are “celebrities” endorsing these dangerous “diet” products, e.g. appetite suppressants and IV drips - the list keeps on growing! Products such as this have been linked with an increased risk of severe consequences (e.g. valvular heart disease⁷). Social media is also linked to an increase in body dissatisfaction⁸ - check out our article on body image and social media for more information! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593686131347-51B87F5385NIK4Z89V29/3.png Nutrition - Sign our petition! Sophie Medlin , dietitian and founder of City Dietitians says: “IV Drips - if you’re well enough to walk in and ask for one, you shouldn’t be given one.” Sophie discusses how IV drips are commonly given to the public in shopping centres and hairdressers to “cure hangovers” or for “aesthetic purposes”. Sophie adds: “The National Institute for Clinical Excellence (NICE) set out very clear guidelines on IV therapy. They clearly state that the IV route should ONLY be used if there are no other options and following a thorough assessment including blood tests.” NICE have set out an extensive set of guidelines regarding IV drips which can be found here ! Sophie adds how social media influencers can “glamourise” IV drips without mentioning the associated risks (e.g. infection from the needle, phlebitis/ blood clot and extravasation/ the needle missing the vein). Long story short: this practice is dangerous! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593698355428-H070XBG1OJ5P4VW7Y1MQ/leone-venter-pVt9j3iWtPM-unsplash.jpg Nutrition - Sign our petition! UK Research has found that 63% of young people believe that health information found on social media is a good source⁶, with 46% of young people changing their health-related behaviours due to the content on social media⁶. A year later in 2019, a UK survey found that 22% of adults and 40% of teenagers expressed concern over their body image as a result of social media⁸. Worryingly Dietitians have noticed a marked increase in cases of eating disorders due to the rise of social media and diet products⁹. In the UK, approximately 1.25 million people have an eating disorder¹⁰. Hala El-Shafie says: “However , a new regulatory system would aim to remove the risk of such posts and protect the general public from harmful messaging, whilst also educating the young and vulnerable on what and who to trust when using social media for medical information.” https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1593686310032-JV87KA4VX360G2MVEXHK/8.png Nutrition - Sign our petition! https://nutrition-rocks.co.uk/nutrition-blog/2020/6/23/the-impact-of-social-media-on-body-image monthly 0.5 2022-11-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592954102783-QO9AKOPAYIY5LJ771MXJ/plann-io83evRJ4vM-unsplash.jpg Nutrition - The Impact of Social Media on Body Image - Introduction Technology and social media appear to be more accessible than ever with the likes of Instagram, Twitter and Facebook available at the click of a button. It has been reported that we pick up our phones every 12 minutes¹ during the day, so could our frequent use of technology, or more specifically social media, have an impact on our body image? On one hand, social media can be useful platforms to keep in touch with the people you love and to keep updated with topics you are keen on. Research findings² support this idea by showing that overall engagement with social media does not predict body image issues in young women. However, the same research noted that exposure to appearance-related material on social media was related to body image concerns². In 2019, a UK survey³ found that 22% of adults and 40% of teenagers expressed concern over their body image as a result of social media. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592955144139-EM4V2BNUBYHPDNCWSCLZ/Screenshot+2020-06-23+at+19.32.01.png Nutrition - The Impact of Social Media on Body Image - What is body image? It is the perception you have of your physical self and the thoughts and emotions that result from this perception. This includes your body confidence (appearance satisfaction) and self-worth⁴. 4 important factors that can determine body image⁵: Perceptual body image (how you perceive your body) Affective body image (how you feel about your body) Cognitive body image (how you think about your body image) Behavioural body image (how you behave as a result of your body image) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592953595684-4TNP8S5FXB6LM8838YF8/georgia-de-lotz-5pJPhkS6Oxg-unsplash+%281%29.jpg Nutrition - The Impact of Social Media on Body Image - The role of social media in body image Social media is a wide platform, providing us with a vast choice of people and brands we can follow. Some influencers and brands use their platforms to promote body positivity and to empower their followers to focus on their own journey, and not to compare themselves with them or peers. However, there is a vast array of negative content we need to address. When we log in on social media we are immediately exposed to content idealising the perfect lifestyle and body. In this context, Instagram has created a perception that external beauty leads to happiness and well-being⁶. Influencers share their daily life by showing targeted images and using strategic communication, by which they gain our trust⁶. We may then start to internalise and identify with the aesthetic ideals (e.g. thin-ideal)⁷. Some of us may use the images as motivation to improve our body shape and size, trying to achieve the perceived ideal body image and the contentment that supposedly comes with it⁶. This mechanism can become particularly detrimental for our health when we follow influencers promoting strict diets, fitness routines and consumption of different “health” goods, which can lead to poor mental wellbeing and body dissatisfaction⁸. In some cases, the increased exposure to social media promoting aesthetic ideals may lead to the desire to undergo plastic surgery among adolescents in both gender groups⁹. We have an online petition circulating for the regulation of nutrition information on social media - which you can read more about here and sign the petition here! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592955318218-7K8XJ44UA86MO916WV5B/Screenshot+2020-06-23+at+19.34.58.png Nutrition - The Impact of Social Media on Body Image - How to make social media a more positive place: - Remember that we are all different and we all have different needs (exercise, deficiencies, pregnancy, allergies etc) - Click the unfollow button on anyone that makes you feel ‘bad’ about yourself -Even if we were all to eat the same and exercise the same, we would still all be different weights, shapes and sizes - Focus on yourself and embrace your uniqueness - Be kind to yourself, ask yourself - how would you speak to your best friend? Would you say the same to yourself? - How do the people around you make you feel? Are they supportive? Do they make you feel good about yourself? - Diversify your feed, we are all different. Are you following people of different shapes and sizes? - Be mindful of how long you are spending on social media, you can set limits on your screen time - The only detox you should be doing is a digital one, we all need connectivity but we can find other things to do. Start by weaning yourself off social media. -Follow accounts that are promoting positive body image, such as : @chessiekingg @em_clarkson @megan_rose_lane @julesvonhep @bodyposipanda @sophjbutler @alexlight_ldn @gracefvictory @i_weigh https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592953540351-36YGYMKT97SFBOTXURUM/united-nations-covid-19-response-g4z85Zc-ZqI-unsplash.jpg Nutrition - The Impact of Social Media on Body Image - Body image resources Mind (both eating disorders and also mental health) https://www.mind.org.uk/information-support/types-of-mental-health-problems/eating-problems/useful-contacts/ Beat online support groups https://www.beateatingdisorders.org.uk/support-services/online-groups Young Minds https://youngminds.org.uk/find-help/feelings-and-symptoms/body-image/ Dove Self esteem project https://www.dove.com/uk/dove-self-esteem-project.html The be real campaign https://www.berealcampaign.co.uk/resources/support-advice Eating disorder Hope https://www.eatingdisorderhope.com/blog/support-groups-for-body-image London centre for eating disorder and body image https://www.thelondoncentre.co.uk/ https://nutrition-rocks.co.uk/nutrition-blog/2020/6/17/free-school-meals-playing-a-part-to-tackle-childrens-food-poverty monthly 0.5 2022-11-11 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592565249274-QUXHT4LN81L8C3172JZ1/IMG-20200619-WA0000.jpg Nutrition - Free School Meals - Playing a part to tackle children’s food poverty Food poverty can manifest in different ways depending on its severity, which can cause families to cut-back on healthy foods, parents skipping meals to ensure children have enough to eat or cutting back on food all together. Low prices and marketing strategies³ make unhealthy food easily accessible for families who struggle economically. The poor nutritional profile of high fat, salt and sugar (HFSS) foods may support the energy needs of children in the short-term. However, in the long-term, high consumption of HFSS foods has been shown to increase the risk for malnutrition, obesity and type 2 diabetes⁴. Moreover, food poverty influences all areas of a children’s life⁵, such as mental health, cognitive development, school grades and socialisation⁶ with some children saying that receiving FSM as a stigmatising experience⁷ by being identified as ‘poor’ by their peers. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592565845196-GSBZB4FDN1EQ4YBU1XL6/Free+school+meals+3.png Nutrition - Free School Meals - Playing a part to tackle children’s food poverty Due to the current COVID-19 pandemic and consequent lockdown starting in March, it has been reported that more than 200,000 children⁸ had skipped meals due to lack of access to food during lockdown. Schools have played a big part in making sure children still have access to food through delivery and collection of school meals to their students. The FSM⁹ vouchers have also been provided throughout lockdown to help those vulnerable children; allowing eligible families to receive a £15 per week shopping voucher. However the government had set to put a stop to this once summer holidays were set to start in July. Charities, such as Sustain and Good Law Project¹⁰, have been campaigning for the government to extend FSMs during the summer period to help households at risk of food insecurity. It has recently been passed thanks to engagement of the public and an open letter by footballer Marcus Rashford to MPs, which has allowed a 6 week extension on FSM¹¹ and can now see parents claim vouchers for about 1.3 million¹¹ children over the summer holidays. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592565911011-TYLLU5AZNXRH64INZMB4/Free+school+meals+.png Nutrition - Free School Meals - Playing a part to tackle children’s food poverty The news has been welcomed and is a great step forward towards tackling food poverty and insecurity seen within the UK. However, more steps are needed: - families struggle all year round, therefore, the arrangement of the government to support children during this summer should be considered becoming established practice to overcome the holiday hunger¹². - No Recourse to Public Funds families¹³ (NRPF - applied to families with temporary immigration status) should also be eligible and the income criterion should be rethought to include families just above the threshold who still struggle to buy food¹⁴. - Accessibility⁸ to vouchers can be improved by allowing schools to investigate and promote suitable ways for every family to access food according to the living area and personal needs (e.g. supermarkets vouchers, cash payments, external catering). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592566023410-70TU0JHJGRS6NKVSR4UW/Free+school+meals+2.png Nutrition - Free School Meals - Playing a part to tackle children’s food poverty - Charities/Campaigns fighting food poverty This list comprises resources you can access for advice and projects you can support: Child Poverty Action Group School Food Plan Alliance Children’s Food Campaign Food Foundation #ActiveAte Breakfast Clubs Healthy Start The Trussell Trust https://nutrition-rocks.co.uk/nutrition-blog/2020/6/15/new-campaign-petition monthly 0.5 2020-06-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592314541140-UTSQB7I3RJK22YM3NPA9/eaa718bc-e8c9-4fdc-aacf-144b3ad204d3.JPG Nutrition - Regulate nutrition information on social media petition - To sign the petition… If you’re as sick as we are of social media influencers misleading the public with dubious and dangerous “health” messages, please sign the petition. ⁣ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592314629884-6UJKEPN316XCK2YWS7GR/526a11a3-ec24-4def-a329-c7100d733510.JPG Nutrition - Regulate nutrition information on social media petition mental health which has resulted in fatalities.⁣ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592314696068-4RPGMEAZ2FBN9H7GQ6AD/0ee4747a-9217-4cda-bfe7-46ad1aa83515.JPG Nutrition - Regulate nutrition information on social media petition With celebrities freely endorsing dangerous “diet products” such as appetite suppressant lollipops, diet pills, skinny tea, injectable weight loss medication and IV drips that cause severe abnormalities and risks, such as cardiac irregularities electrolyte imbalance, diarrhoea and an increase preoccupation and body dissatisfaction, social media poses a serious threat to physical and mental health which has resulted in fatalities.⁣ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592314745326-EGI8429L7FBZAGBXKTNR/23f54e46-10df-493d-98e1-bc92a5b7a7fe.JPG Nutrition - Regulate nutrition information on social media petition - The lack of regulation in the public domain and the fact that we know that influencers are receiving financial reward for “promoting” these products poses a serious threat to both mental and physical well being. ⁣ ⁣ - Young people cite social media as their main source of health information and the biggest influencers on social media have no nutrition or medical qualifications and therefore no accountability for the danger they put their followers in.⁣ ⁣ - The power of social media is having a severely detrimental effect on the physical and mental health of our nation and in some cases, is causing irreversible harm and even death.⁣ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1592314790316-D19ZJFGKKLHP0YQRB7U7/c3331e2e-71a8-4629-a4cc-af0b1bf3990a.JPG Nutrition - Regulate nutrition information on social media petition - Dietitians have seen a marked increase in cases of eating disorders, self harm, nutritional deficiencies and life threatening medical complications as a direct result of the advertising and promotion of products and diets via social media.⁣ ⁣ - Leading dietitians Sophie Medlin and Hala El Shafie, with the support from The British Dietetic Association want to protect the public from false and potentially harmful nutrition and medical claims on social media.⁣ ⁣ - By introducing regulations to prevent influencers from giving medical advice and a system to give qualified professionals a verification mark online, the public will be protected from harmful messaging and the young and vulnerable will know who to trust when using social media for medical information. https://nutrition-rocks.co.uk/nutrition-blog/2020/6/12/diabetes-ressources monthly 0.5 2020-06-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591976334771-45DEW8OC3O4X1BBL8I7F/avel-chuklanov-DUmFLtMeAbQ-unsplash.jpg Nutrition - Diabetes-Resources - Useful Links Support groups: https://www.diabetes.org.uk/how_we_help/local_support_groups Exercise: https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/exercise Top 10 tips to eat well: https://www.diabetes.org.uk/preventing-type-2-diabetes/ten-tips-for-healthy-eating https://www.diabetes.org.uk/ https://www.nhs.uk/conditions/Diabetes/ https://www.bda.uk.com/resource/diabetes-type-2.html Diabetes and COVID-19: https://www.diabetes.org.uk/about_us/news/coronavirus Type 1 Diabetes: https://www.t1resources.uk/home/ https://jdrf.org.uk/ https://www.digibete.org/ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591976465466-V22UUFNS6LNGQFZ2AXM9/my-life-journal-E-SW8eicZ1I-unsplash+%281%29.jpg Nutrition - Diabetes-Resources - Books The Hairy Bikers Eat to Beat Type 2 Diabetes Phil Vickery’s Ultimate Diabetes Cookbook https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591976514441-FZZ3KZSNF3TJ2SPR1ST5/kelly-sikkema-p44B3PKChs4-unsplash+%281%29.jpg Nutrition - Diabetes-Resources - Podcasts https://www.diabetes.org.uk/guide-to-diabetes/podcasts Real Life Diabetes Amber Clour https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591976589576-YMWRKQRT56DS7W6Y6OP6/perry-grone-lbLgFFlADrY-unsplash+%281%29.jpg Nutrition - Diabetes-Resources - Charities Diabetes UK JDRF (T1 diabetes) https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591976733587-33ZQXJOWB0UGT60S35NW/jaeyoung-geoffrey-kang-IdhfwYkPGAs-unsplash.jpg Nutrition - Diabetes-Resources - Educational Courses https://www.desmond-project.org.uk/, including cultural adaption for the BAME population https://www.desmond-project.org.uk/portfolio/desmond-cultural-adaptation/ https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591976785225-5YMP8812BHNBBEMA4CP9/alex-bracken-X8WQD0UYsfA-unsplash.jpg Nutrition - Diabetes-Resources - Follow @diabetescommunity @diabetesUK @we.are.undefetable @mathewlcarter (Type 1 Diabetic) https://nutrition-rocks.co.uk/nutrition-blog/2020/6/10/health-inequalities-in-the-bame-populationnbsp monthly 0.5 2020-06-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591888233284-12PAOOS1UVNQ1805J0QY/jurien-huggins-jLWlA1HQMbE-unsplash.jpg Nutrition - Health Inequalities in the BAME population&nbsp; "We may have all come on different ships, but we're in the same boat now” (Martin Luther King Jr). Now more than ever the UK population must come together to support one and other during the COVID - 19 crisis and the Black Lives Matters movement. In the UK, evidence shows there are health inequalities in the BAME population (Black, Asian and minority ethnic) in relation to diet and disease. Health inequalities are differences in health between different population groups. The UK is a multi - ethnic society and the ethnic diversity in the population is on the rise. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591963062604-2KVGUY0VL5OV3RXYFS8C/Picture+1.png Nutrition - Health Inequalities in the BAME population&nbsp; - Food Insecurity and Diet Unfortunately, ethnic minority households are at a greater risk of food insecurity. It is estimated that they are 1.5 times at a greater risk of food insecurity compared to households of white ethnicity. Organisations such as The Food Foundation are working to ensure that everyone across the UK can access and afford a healthy diet. This is important as long term food insecurity has been linked to chronic diseases. Want to help? Reach out to your local food bank to help end UK hunger! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591963216606-KC4K236EK7DOWWT3UTFY/brooke-lark-RrzeCGujVfU-unsplash.jpg Nutrition - Health Inequalities in the BAME population&nbsp; - Obesity Some research has found a higher risk of obesity amongst black adults compared to Caucasians. The Health Survey for England in 2004 found that the prevalence of obesity was highest in black African (39%), Caribbean (32%) and Pakistani (28%) women compared to the general population (23%). However, there is a general lack of representative data available on obesity levels in minority ethnic groups within the UK making it difficult to form solid conclusions. Obesity increases the risk of developing certain diseases that can potentially have a very detrimental effect on health. There are lots of resources and support to help reduce your risk of developing obesity! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591810319550-304L4QR8UKDWLWUX4YTV/kate-GBVRyE4PRLk-unsplash.jpg Nutrition - Health Inequalities in the BAME population&nbsp; - Diabetes It’s diabetes week! There are estimates of around 1 million people in the UK from the BAME population living with diabetes in 2016 (as a reference, total numbers in the UK in 2016 were 3.6 million). There are certain ethnicities that are at a higher-risk of developing diabetes. Those of South Asian, African Caribbean or Black African descent are 2 - 4 times more likely to develop type 2 diabetes. Also, women from the BAME population are at higher risk of developing gestational diabetes during pregnancy. Diabetes UK have created some top tips to reduce your risk of developing type 2 diabetes! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591810455536-QGB7FZ1OZ0BKZGGI2DC6/hush-naidoo-pA0uoltkwao-unsplash.jpg Nutrition - Health Inequalities in the BAME population&nbsp; - Heart Disease The British Heart Foundation identifies that people with South Asian (including people of Indian, Pakistani, Bangladeshi, or Sri Lankan) background may be at an increased risk of developing coronary heart disease compared to white Europeans. But don’t worry the British Heart Foundation have created some advice for South Asians and Africans/ African Caribbeans! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591888078314-ZKUH4ZN7JG1C3LD4EZIO/emma-simpson-mNGaaLeWEp0-unsplash+%281%29.jpg Nutrition - Health Inequalities in the BAME population&nbsp; - Mental Health Racism and discrimination, and social and economic inequalities can all play a role in mental health and the stigma surrounding mental health. Research shows that racism and discrimination can be stressful and lead to poor mental health such as depression. Recently, Queen Mary University of London researched economic inequalities and discovered how the corona crisis was affecting women in the BAME population. For example, more than twice as many disabled or retired BAME women (42.5%) and men (48.3%) had reported how they had lost support from the Government - this is in comparison to white women (12.7%) and men (20.6%). Wanting to reach out for help? The Mental Health Foundation is working hard to provide good mental health to all! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591888553676-FRMRGFR0SX55LVGH1JF4/tai-s-captures-Lhb-zwQ-QGI-unsplash.jpg Nutrition - Health Inequalities in the BAME population&nbsp; - Access to services The diabetes in BME working communities released a report identifying how there is a link between deprivation and ethnic background and how this can impact an individual's access to health care. In addition to this, they discovered how ethnic groups face barriers which can affect them accessing services and supports. Here is a list of organisations the BAME population can reach out to for support during the COVID - 19 crisis! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591834868716-EALJIGCU4JEUFRGRFT9O/miguel-bruna-TzVN0xQhWaQ-unsplash.jpg Nutrition - Health Inequalities in the BAME population&nbsp; - Moving forwards… We must keep in mind that every ethnic group has their own traditions, diets and cultures. We have created some factors to consider as we move forward: Have a clear understanding of religious and cultural aspects related to food. This will allow the promotion of the positive aspects of traditional diets such as encouraging fruit and vegetable consumption. Identify vulnerable groups and provide support e.g. pregnant women. Nutrition education such as leaflets, flyers etc need to be available and provided in the mother tongue and if needed provide interpreters. Use evidence based interventions. Adopt a family and community centred approach and support the behavioural change. Make healthy food affordable and convenient. Ensure there is effective labelling so people can make informed choices. https://nutrition-rocks.co.uk/nutrition-blog/2020/6/10/tdzxjdq62elgshk51u4hbq5fo5gznd monthly 0.5 2020-06-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591809387839-KSOAJK5NIDNFVBTNRFGY/artur-kraft-mZk3lQzf0Xo-unsplash.jpg Nutrition - Diabetes It’s Diabetes Week! In the UK, 4.8 million people are living with diabetes and this figure is on the increase. Diabetes UK defines diabetes as a serious condition where the glucose in your blood is too high. There two main types of diabetes there are identified as type 1 (T1) and type 2 (T2) diabetes. Let’s begin with T1 diabetes. It accounts for around 8% of UK diabetes cases. The cause of T1 diabetes is still unclear however it is clear there is not a link between diet and lifestyle. It occurs when the levels of glucose (sugar) in the blood become too high. This is due to the body attacking the cells of the pancreas, preventing it from being able to produce insulin. There is no cure but to manage T1 diabetes you are required to take insulin, either with injections or using an insulin pump. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591832187556-AOWRECB5JG51MVTBZZUX/mae-mu-VoQ4kqDSFxg-unsplash+%281%29.jpg Nutrition - Diabetes - Type 2 Diabetes 12.3 million people are at risk of developing T2 diabetes in the UK! T2 diabetes occurs when the level of blood glucose (sugar) becomes too high. Either the insulin doesn’t work properly or the body cannot produce enough. T2 diabetes is linked to diet and lifestyle but there are other factors that can increase your risk, these will be explained later on. As a population we can reduce the risk and manage the development of T2 diabetes. This is beneficial to not only our health but also the NHS. Each year T2 diabetes costs the NHS £14 billion pounds which equates to £1.5 million every hour - basically a lot of money! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591831441234-1BJ92QYE1MO9NH91T4CZ/hush-naidoo-pA0uoltkwao-unsplash+%281%29.jpg Nutrition - Diabetes - Risk factors for Type 2 Diabetes Diabetes UK, have outlined some common risk factors. This is because T2 diabetes can occur slowly and the signs may not be obvious. If you think you are at risk you should contact your GP for a health check. Common risk factors - Risks increase with age. You’re more at risk: over 40 years (white), over 25 years (African-Caribbean, Black African or South Asian) - to read more about health inequalities in the Black, Asian and minority ethnic population click here You’re 2 - 6 times more likely to develop T2 diabetes if a family member has diabetes There’s a higher risk if you have ever had high blood pressure You may have an increased risk if you are overweight especially if you are large around the middle Those of South Asian, African Caribbean or Black African descent are 2 - 4 times more likely to develop T2 diabetes https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591808320097-OFYOBRG14TMM0CSLKI7Z/brooke-lark-nTZOILVZuOg-unsplash.jpg Nutrition - Diabetes - Diet and Lifestyle Advice We have highlighted some of the top line advice to help you reduce your risk and manage T2 diabetes! You should aim to eat a well-balanced diet! Diabetes UK has created 10 ways to eat well. You should try and aim to manage your weight! Diabetes UK recommends these guidelines for waist size however these are dependent on your gender and ethnicity. < 80cm for women < 94cm for men < 90cm for South Asian men Aim to move more! Below are the government guidelines for adult physical activity levels. If you are on insulin medication, there are a few extra precautions you might need to take. Discuss with your GP or diabetes team before embarking on any new exercise regime. Remember: everybody has different abilities. Any activity is better than none, and more is better still! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591808189641-1L1G2GOIJZCTK6NUZVCJ/clem-onojeghuo-n6gnCa77Urc-unsplash+%282%29.jpg Nutrition - Diabetes - Physical Activity Guidelines for Adults At least 2 and a half hours of moderate intensity activity a week e.g. cycling, brisk walking OR 1 hour 15 minutes of vigorous intensity activity a week or even less of very vigorous activity e.g. running, football (both vigorous), sprinting, running up stairs (both very vigorous) + Strength / resistance training twice a week to improve muscle strength e.g. bodyweight exercises, carrying heavy shopping bags Additionally, try to minimise being sedentary (i.e. sitting) for extended periods https://nutrition-rocks.co.uk/nutrition-blog/2020/6/8/type-2-diabetes-prevention monthly 0.5 2020-06-10 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591573047009-VJPX4PWBPWEYNRSM2S87/olena-sergienko-Z9z7l9ByRNE-unsplash.jpg Nutrition - Type 2 diabetes prevention - Increase your fibre Fibre is a carbohydrate found in plant-based foods which has the potential to improve your blood glucose control. It can also help you feel fuller for longer. Adults over 16 years old should be aiming for approximately 30g of fibre daily. Some examples of fibre rich foods include vegetables, wholegrain cereals, wholegrain bread, nuts, seeds and beans. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591573098878-8O6Y9L992GQWOVZH9JNQ/maddi-bazzocco-TOZqUHD8L38-unsplash.jpg Nutrition - Type 2 diabetes prevention - Stress less Unresolved stress can have a negative impact on our health. In this state, our bodies release several hormones which requires a lot of energy to function. This causes stored glucose to be released back into your bloodstream which increases blood glucose levels. Constant stress will continue this process and keep blood glucose levels elevated. In an ideal world, self-care would be something that we automatically work into our day to not only protect our mental health but to prevent putting our bodies in a state of stress. Consider scheduling days to unplug – whether that is from emails, social media, or just screens altogether. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591573236008-F9J1QXHXKBBX0DCAUC66/emma-simpson-mNGaaLeWEp0-unsplash.jpg Nutrition - Type 2 diabetes prevention - Move more Movement stimulates a pathway in the body that is not reliant on insulin. This allows glucose to be used for energy thus reduce blood glucose levels. Does this mean buy a gym membership? Nope. The reality is you can work out in the simplest of ways by just using your own bodyweight e.g. walking, lunging, planks, yoga. Whatever you do, find something that you enjoy (that way, you will be more likely to stick at it). So, don’t despair if the gym is not your thing, there are many other things you can explore. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591573294398-1B6L5D145J0O2RNU703Z/ryan-quintal-0RbF2qupdRc-unsplash.jpg Nutrition - Type 2 diabetes prevention - Ditch the fad diet Restrictive diets are not helpful in the long run – neither for weight management nor preventing diabetes. What’s more is by excluding or strictly limiting a certain food group, we may be missing on essential vitamins, nutrients and even crave that food group more. Also, carbs are not the enemy! Whole-grains are full of fibre…and they are carbs. https://nutrition-rocks.co.uk/nutrition-blog/2020/6/6/massive-decrease-in-fruit-and-vegetable-intake-reported-by-children-receiving-free-school-meals-following-lockdown monthly 0.5 2020-06-07 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591467975425-T74K6IVFQON2X8CSX4ZP/Screenshot+2020-06-06+at+14.25.48.png Nutrition - Massive decrease in fruit and vegetable intake reported by children receiving free school meals following loCkdown In a study conducted by Northumbria University’s Healthy Living Lab around half of the children who received free school meal vouchers are reporting a significant drop in their intake of fruit and vegetables since schools closed in March. Just over half of pupils who would have received free school meals at school stated they had eaten no fresh vegetables across a three-day period following the UK’s COVID-19 lockdown. Almost half reported having eaten no fruit in the same period, yet many reported a large increase in consumption of sugary drinks and snacks. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591466533083-4THOKP9338OV0IWRLS7P/niklas_hamann-7HAce_ezHKY-unsplash.jpg Nutrition - Massive decrease in fruit and vegetable intake reported by children receiving free school meals following loCkdown The preliminary findings show a significant decrease in the amount of fruit children have been eating. Before school closures they ate, on average, just over one portion of fruit per day. During the three-day reporting period during lockdown, almost half of the children (45%) said they hadn’t eaten any fruit, with the remaining children eating an average of half a portion of fruit per day. Similar results were seen in the children’s responses on the amount of vegetables they had eaten. More than half of the children (55%) said they had not eaten any fresh vegetables during the three days during lockdown. The mean vegetable intake dropped from just over two portions per day when children were attending school, to an average of half a portion per day at home. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1591467061776-IXCRQMLCNW03FVVK8LDU/jonathan-borba-5E0d3lfoC1w-unsplash.jpg Nutrition - Massive decrease in fruit and vegetable intake reported by children receiving free school meals following loCkdown She called for a universal school meal service and school breakfast club programme to be made available to all children, to ensure equal access to a healthy diet to promote health, and learning, adding: “Our report highlights the importance of free school meal provision, and the importance of access to healthy, nutritious food in every community. We believe that all children have the right to access nutritious healthy food within their community and school. “In the immediate term, we urge the UK government to rethink school summer holiday provision to ensure that all children from low income households are provided with the opportunity to access healthy food, cultural, social and physical activities during the upcoming holiday period” https://nutrition-rocks.co.uk/nutrition-blog/2020/5/21/hydration monthly 0.5 2020-08-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1590679066614-0O91Z3N71DMTADJEBDDI/paul-green-gOHfFgwyDNM-unsplash+%281%29.jpg Nutrition - Hydration - Hydration & Activity When exercising, one of the ways the body regulates its temperature is by increasing loss of fluids through the skin (i.e. sweating), therefore fluid intake should be increased to replace this loss. Staying hydrated before, during and after exercise is important as it can affect performance and energy levels. Athletes often use sports drinks to replace electrolytes (minerals and salts found in the blood) lost from sweating and to enhance rehydration as part of their training regime. They can be useful for those performing strenuous exercise (over an hour) but can be costly and can contain large amounts of sugar, possibly increasing the risk of tooth decay. Therefore, for most of us recreational gym goers or runners, drinking water is perfectly suitable to keep you appropriately hydrated when exercising. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1590084797234-BAHK3Z8C47M29RQRAY5U/julia-zolotova-K2yKpyLMVOg-unsplash.jpg Nutrition - Hydration - Recommendations and Tips The British Nutrition Foundation provides some helpful tips on what drinks contribute to our fluid intake. They suggest drinking 6-8 glasses of fluid a day in total. However, this will be different for everyone, depending upon many factors such as activity level and age. Looking at your urine colour can give you an idea of your hydration level. Aim for a pale straw like colour, if the urine is a darker colour it can be a sign of dehydration and, therefore, to increase fluid intake. - Drinking water is a healthy way to hydrate and also has the lowest environmental impact as it contains no agricultural or industrial additives. Limiting fluid intake from high sugar-containing drinks is advised. Good alternatives include no-added sugar squash, herbal teas and fruit teas. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1590082322319-WZKD6U0L9TUV38JYZV0B/daniele-levis-pelusi-8fxkKOPTtyU-unsplash.jpg Nutrition - Hydration - Recommendations and Tips cont… - If you struggle to keep up regular fluid intake then setting an alarm throughout the day to remind you to drink can be a practical solution to upping that daily amount. - Adding fruit to flavour your water, is a good way to encourage yourself to drink more, making it tastier and exciting. Some examples to get you started are cucumber, berries, lemons, limes or mint. - Keeping a reusable bottle with you is another way to make sure you always have access to fluids, allowing you to drink at regular intervals. - Filling up your bottle and leaving it overnight in the freezer is a good way to have access to cool and refreshing fluids throughout the next day, a cool bag can also be used to last longer. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1590679234285-PR6NAEXZF96K7QVBWH14/stephanie-studer-KBehqzCvWuw-unsplash.jpg Nutrition - Hydration - Recommendations and Tips cont… - 150ml of fresh fruit juice or smoothies can provide water and nutrients, however, should be limited due to sugar contents and lack of fibre compared to that found in whole fruit and vegetables. - High water content foods can also help contribute to your daily fluid intake. Examples include watermelon, spinach, celery, cucumbers, and tomatoes. https://nutrition-rocks.co.uk/nutrition-blog/2020/5/1/take-home-messages-for-self-care-during-covid19 monthly 0.5 2020-05-16 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588377856337-F838SXEDAY4G8OJ0G7SP/aliona-gumeniuk-ELYahaFAFo8-unsplash.jpg Nutrition - Take-home messages for self-care during COVID19 - #1 Eat a rainbow No food or supplement can “boost” your immune system – and we would not want to either. A “boosted” immune system could overreact and trigger autoimmune disorders. Therefore, eating a wide range of foods (e.g. vegetables, fruit, wholegrain cereals, meat, fish, legumes, nuts, milk) is important to consume all necessary nutrients that will support the immune system’s normal functions - such as copper, folate, iron, selenium, vitamins A, B and E. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588378211597-FMVBB01GOYGV7YMIZB5I/jonathan-borba-Gkc_xM3VY34-unsplash.jpg Nutrition - Take-home messages for self-care during COVID19 - #2 Vitamins & minerals Vitamin C and Zinc are examples of important nutrients for immune function. Vitamin C (fruit & vegetables) is an antioxidant and evidence shows it may reduce the severity and duration of the ‘common cold’. Zinc (meat, seafood, wholegrains) has also been proven to be important for the inflammatory response, therefore aiding our immune system. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588377913695-QZQK120FD4271LAF8U16/andres-siimon-nBNobTKhniQ-unsplash.jpg Nutrition - Take-home messages for self-care during COVID19 - #3 Supplementation Vitamin D supports healthy bones and the immune system. Although present in food (salmon, egg yolks), sunshine is the main source of vitamin D. The British Dietetic Association advises adults and children to take vitamin D supplementation during autumn and winter. However, it is now recommended considering a daily 10 microgram vitamin D supplement throughout spring and summer while the lockdown continues – due to our limited exposure to the sun. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588378069735-IFN375XLTLG1P16NBXH6/martin-sanchez--VSicyd4c4A-unsplash.jpg Nutrition - Take-home messages for self-care during COVID19 - #4 Information Let’s burst some current myths: ● Hot drinks do not protect you from coronavirus (but they count towards your daily water intake, which is essential for hydration and health!) ● Drinking alcohol does not protect you from the virus (in fact excessive alcohol is a risk factor for poor health) Check out the World Health Organisation’s website to keep yourself updated with current and up to date evidence based information. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588377975799-ZNHJOYYJ74ZAF0LMTGVF/ellieelien-lVbDUpEj0yw-unsplash.jpg Nutrition - Take-home messages for self-care during COVID19 - #5 Self-care In these unprecedented times our eating habits may be different, especially whilst spending more time within the home. Food can be a comfort for many but shouldn’t be relied on as the only coping mechanism. If bored, anxious or stressed try going for a walk, reading a book or chatting to friends/family. When snacking try to limit high sugar, salt and fat foods and opt for healthy snacks. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588367110560-RD4JQ02YYA7A098HOD33/clay-banks-Qpgjbf6emd0-unsplash.jpg Nutrition - Take-home messages for self-care during COVID19 - #6 Hygiene Ensure you are following safe food hygiene practices in the kitchen. Thoroughly and regularly wash your hands and keep utensils clean. The Government have explained that catching coronavirus from food is very unlikely. As good practice, wash hands before and after eating, handling food and outer packaging. Cooking foods thoroughly will kill the virus. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1588367312014-2LPHEP9SQHLTP5E0G8LR/renata-adrienn-ebvCsRypmxM-unsplash.jpg Nutrition - Take-home messages for self-care during COVID19 - #7 Organisation Try meal planning. This may help prevent buying unnecessary ingredients when shopping and reduce food waste. Try new food recipes and experiment with ingredients, who knows what you might create! Be flexible - if food access is limited you can often swap out certain ingredients. Check out our recipe page for some fresh, wholesome meals and treats! https://nutrition-rocks.co.uk/nutrition-blog/2020/4/23/six-ways-you-can-help-during-covid-19 monthly 0.5 2020-06-25 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587927474306-G43S6RQHZ3ZWIYKAG68S/nrd-D6Tu_L3chLE-unsplash.jpg Nutrition - COVID19 - SIX ways you can help Morrison’s and Tesco’s announced they will donate over £15 million worth of food for food banks and community projects in the UK. Lidl said they will donate £100,000 to their community project partner “Neighbourly” to feed vulnerable people in communities. Furthermore, supermarkets often keep collection points at the exit, where you can leave pre-packaged food (tinned food, rice, pasta, tea) and essential non-food items (sanitary towels, toothpaste). https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587673287682-VJSKXOE143YTZ1G8DQ4E/marisol-casben-QvkAQTNj4zk-unsplash.jpg Nutrition - COVID19 - SIX ways you can help - 1. Foodbanks The Trussell Trust supports a nationwide network of foodbanks, and together they provide emergency food to support people locked in poverty, and campaign for change to end the need for foodbanks in the UK. Supermarkets often keep a collection point at the exit where you leave pre-packaged foods (pasta, rice, tea, biscuits) and essential non-food items (sanitary towels, shampoo) which will be donated to your local foodbank . Alternatively, you can buy these items and donate them directly to your local foodbank. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587673181862-RGZ35O0HQIHPB0VI1NIB/nordwood-themes-EZSm8xRjnX0-unsplash.jpg Nutrition - COVID19 - SIX ways you can help - 2. Online donations There are many charities which you can support online with a small donation. Here are just a few: - Fare Share re-distributes surplus food from supermarkets to charities who prepare meals for vulnerable people across the UK - Dom’s Food Mission has partnered with the likes of Morrison’s, Marks & Spencer’s and Tescos, stopping tonnes of surplus foods hitting landfill each year feeding many people who would otherwise go without - Social Bite distributes meals and essential toiletries across Scotland - FoodCycle are currently re-distributing surplus food to vulnerable people across the UK https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587672564228-XA9PK46JX6V3O6DKDEOI/hannah-busing-Zyx1bK9mqmA-unsplash.jpg Nutrition - COVID19 - SIX ways you can help - 3. Volunteering There are many lonely people due to self-isolation and social distancing. Volunteering as a befriender could be a great way to keep company (at a safe distance) to someone in your neighbourhood, by doing the grocery shop for them, calling them, and speaking about common interests or keeping in touch with emails. If you donate or prepare meals for people, remember to follow food safety and hygiene guidelines. - If you live in London, Rumi’s Kitchen looks for befrienders and volunteers to do grocery shopping and deliver food at the doorstep of people in need. - Age.UK offers online training for people willing to help their neighbourhood and provides you with easy ways to approach your neighbours and safety guidelines to follow to do so. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587672902137-PLU4LYJ49UMC993C4K8C/markus-spiske-n2HoOVk3tGY-unsplash.jpg Nutrition - COVID19 - SIX ways you can help - 4. No to food waste Use up all foods you have, by getting creative in the kitchen. Love Food Hate Waste has amazing tips for this. Additionally, you could use OLIO. This app connects you with people around you, so the surplus food can be shared and not thrown away – their COVID-19 guideline will give you tips on how to share food safely. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587672770812-JN8UPUG770VAQFO5Q9VS/nur-athirah-hamzah-5hGva354WQE-unsplash.jpg Nutrition - COVID19 - SIX ways you can help - 5. Support your local businesses Many local businesses have temporarily closed. However, if you want to support them during this hard time, check their social media. Many cafes, restaurants and shops do nationally deliveries (e.g. plants, coffee, handmade items) and offer the option of buying a gift card for yourself or gifted it to someone for later use. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587673794771-JYZF1VJDOPWEHEOYLSP7/tugce-gungormezler-Gi-fKqxc0L4-unsplash.jpg Nutrition - COVID19 - SIX ways you can help - 6. #stayhome NHS workers are doing their best to take care of us, so while we encourage you to #stayhometosavelives, we would like to share with you a couple of initiatives addressed to support the NHS: - Fuel the Fight is committed to feed the NHS workers by also supporting local restaurants. So, showing your support with a small donation would be a win-win - “Run for Heroes”: if you like to keep active, why not joining this social media campaign by running 5k, donating £5 for the NHS and nominating 5 of your mates to do the same? If you are up for a challenge, we would like to nominate you, remember to share your experience with #run5donate5nominate5. https://nutrition-rocks.co.uk/nutrition-blog/2020/4/22/ox5ih5hv1qvvhbly59hguuyg5u100g monthly 0.5 2023-03-21 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587587011110-5Y21RC5T7DSP436TKZ0C/Screenshot+2020-04-22+at+15.26.19.png Nutrition - Ramadan - 1.Hydration hydration hydration Try to drink plenty at suhoor, iftaar and in between, as headaches are often due to dehydration. Even those the weather hasn’t been very warm, you are still losing fluids. During the non-fasting hours, replenish your water loss by eating fluid-filled foods during iftaar & suhoor such as stews, soups, curries with plenty of sauce or smoothies, milkshakes and lassis or fluid rich fruits such as watermelon and cucumbers. All of these foods and drinks count towards your fluid intake along with water. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587600809630-LL1ZDDTNRSF9REPZTAPT/dario-gartmann-HCdDfGkYip8-unsplash.jpg Nutrition - Ramadan - 2. Don’t skip Suhoor Taking the suhoor (the meal consumed before the fasting begins) is a blessing, reminding you to fuel your body before the long fast. Skipping it will result in you in feeling very fatigued and dehydrated. If you are unable to wake up, and lateness is an issue, then you may take your suhoor right after night prayers. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587589221692-U3DY4K1AOBZTNUWO70A7/edgar-castrejon-zVNCNzQg30s-unsplash.jpg Nutrition - Ramadan - 3. Get organised Organising your meals for iftaar & suhoor can be helpful and reduces the stress about what to cook. You can either do a 30-day plan or go week by week if you’re stuck for ideas. While planning, make sure you're including foods from all the main food groups and delegate others to cook and wash too! https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587602107329-OA9OT7X7S4JEGYZBURBR/Screenshot+2020-04-22+at+20.33.30.png Nutrition - Ramadan - 4. Fibre When planning meals try to include more wholemeal varieties of carbohydrates such as pasta, brown rice, bread etc. along with plenty of vegetables, beans and lentils. Fibre-rich foods, aid digestion, are an excellent source of vitamins and minerals and protein. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587595282031-MF4HN23U9DU40TZZE7Q9/roberta-sorge-uOBApnN_K7w-unsplash.jpg Nutrition - Ramadan - 5. Fats and oils Choose healthier oils containing high levels of monounsaturated such as olive oil or rapeseed oil as opposed to ghee or coconut oil, when cooking. A good trick when cooking is to measure the oil, so you don’t get carried away. Reducing oily and fried foods will reduce the feeling of being bloated after eating, reduce flatulence, reduce the feeling of fatigue and your waistline. Replace these foods with baked, grilled or air fried products. https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1587589025184-9L9I7DAJ8AUT9AO5KONL/Screenshot+2020-04-22+at+16.56.40.png Nutrition - Ramadan - 6. Vitamin D & Physical Activity Amid this lockdown and the possible need for isolation, a daily dose 10mg of vitamin D should be considered, as having to stay indoors mean getting less sun. If you can go out, then try to include 30-60 minute gentle walk to keep the body moving, improve circulation, immunity, a dose of vitamin D and freshen the mind. Research has shown that fasting for 30 consecutive days without performing any physical exercise or activity reduces strength and physical fitness. https://nutrition-rocks.co.uk/nutrition-blog/2020/1/20/the-healthy-portion-plate monthly 0.5 2020-01-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1579554786304-D4KYOA2PPK634694WEP1/Screenshot+2020-01-20+at+22.11.52.png Nutrition - THE HEALTHY PORTION PLATE https://nutrition-rocks.co.uk/nutrition-blog/2020/1/20/copy-of-copy-of-sexy-sassy-skin-get-a-handle-on-your-beauty-regime-from-within monthly 0.5 2020-04-30 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1579554061044-PU3UUJ0BITAONYLSWGJM/Screenshot+2020-01-20+at+21.59.56.png Nutrition - WANT SEXY, SASSY SKIN? GET A HANDLE ON YOUR BEAUTY REGIME FROM WITHIN. https://nutrition-rocks.co.uk/nutrition-blog/2020/1/20/get-gorgeous-glowing-skin-the-nutrition-rocks-way monthly 0.5 2020-01-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1579554305638-EP1NZJQVTDMMFQ2YF1JH/Screenshot+2020-01-20+at+22.03.23.png Nutrition - GET GORGEOUS, GLOWING SKIN THE NUTRITION ROCKS WAY https://nutrition-rocks.co.uk/nutrition-blog/2020/1/20/5-a-day-aim-for-7 monthly 0.5 2020-01-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1579554535764-790AFGLTVGPL073MB6K7/Screenshot+2020-01-20+at+22.07.32.png Nutrition - 5-A-DAY? AIM FOR 7 https://nutrition-rocks.co.uk/nutrition-blog/2019/11/7/capsulier-creates-sustainable-coffee-pod monthly 0.5 2020-01-20 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1573135101139-YXN0LWLQ4G6OUHKRRJ29/photo-1524424108398-708360971de3.jpg Nutrition - The Scientific Way To Make A Perfect Cup Of Tea https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1573136196791-K3MURRCETJ4UD8OMS6MX/81vUkNpl1DL._SL1500_.jpg Nutrition - The Scientific Way To Make A Perfect Cup Of Tea https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1573135131218-EDQZ1477FE29RTV1YMQP/photo-1421986872218-300a0fea5895.jpg Nutrition - The Scientific Way To Make A Perfect Cup Of Tea https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1573135080343-DYOIZ2QK5U5ISDE5RBJQ/photo-1521012012373-6a85bade18da.jpg Nutrition - The Scientific Way To Make A Perfect Cup Of Tea https://nutrition-rocks.co.uk/nutrition-blog/2018/2/12/california-prune-hangover-smoothie monthly 0.5 2018-02-12 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1518477454074-L8Z6CBHNI2I98ZWD593C/thumbnail_California+Prunes-PWF-0088.jpg Nutrition - CALIFORNIA PRUNE ‘HANGOVER’ SMOOTHIE https://nutrition-rocks.co.uk/nutrition-blog/2018/1/14/flexitarian monthly 0.5 2018-01-14 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1515956136099-4311MU7H4ZGZLRDYNWH7/image-asset.png Nutrition - FLEXITARIAN https://nutrition-rocks.co.uk/nutrition-blog/2017/11/29/once-upon-a-vegan-christmas monthly 0.5 2017-12-08 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511976344825-YRK1MI4ZT1UR8RLYDVZA/2+christmas+figurines.jpg Nutrition - Once upon a Vegan Christmas https://nutrition-rocks.co.uk/nutrition-blog/2017/11/29/winter-walks-healthy-snacking monthly 0.5 2021-12-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511978923152-Y24CEE5BACXAOJLQ6CKP/autumn-1812180_1920.jpg Nutrition - Winter Walks &amp; Healthy Snacking https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511976588594-P2NZ043JBEUMP8QUEPO7/Autumn+snacks+-+almonds.jpg Nutrition - Winter Walks &amp; Healthy Snacking https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1511977399806-VE63HBUJUCA3NF9P5RZ7/Autumn+snacks+-+energy+bar.jpg Nutrition - Winter Walks &amp; Healthy Snacking https://nutrition-rocks.co.uk/nutrition-blog/2017/8/21/love-your-gut monthly 0.5 2017-09-04 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504542208646-49DLKVX9CF39YG9S8OVP/1B5A6953.jpg Nutrition - Love Your Gut - HONEY BAKED PLUMS with Toasted Pistachio Nuts and Sweet Saffron Labneh https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504541811734-VVM2ZQKEWMZH4O70Q93C/1B5A7042.jpg Nutrition - Love Your Gut - HARICOT CHICKEN With pesto and tomatoes https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504542237273-BHH0OYTR5W7VTPSIL220/1B5A6891.jpg Nutrition - Love Your Gut - ROAST BABY CARROT SALAD with Walnuts, Chickpeas and Feta https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504541887982-WC0STFSB0IQZQ0TXSXKL/1B5A6992.jpg Nutrition - Love Your Gut - SPINACH AND BUCKWHEAT PANCAKES with smoked salmon https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504542316259-48CX92FGXLJXNM2TUZO5/1B5A6773.jpg Nutrition - Love Your Gut - LIME SORBET with coconut & mango https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1504542283764-YCQ8MVFC794SZ0GTHQKO/1B5A6829.jpg Nutrition - Love Your Gut - Avocado, Peas and Feta on Toast with Poached Eggs https://nutrition-rocks.co.uk/nutrition-blog/2017/7/6/10-things-you-didnt-know-about-chocolate monthly 0.5 2017-07-09 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1499380463451-60JJ50WOTEQX5O75E43D/image-asset.jpeg Nutrition - 10 Things you didn't know about Chocolate... https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1499380731517-PRON0PMAX4OU6J5IRY21/image-asset.jpeg Nutrition - 10 Things you didn't know about Chocolate... https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1499380776375-GOZNB7V9667C200YT1IU/image-asset.jpeg Nutrition - 10 Things you didn't know about Chocolate... https://nutrition-rocks.co.uk/nutrition-blog/2017/3/6/kt-health-benefits monthly 0.5 2017-03-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488829353353-B4Y5PNWHHSBC7F1Y4ZMD/image-asset.jpeg Nutrition - K-T Health Benefits Lifestyle Tea & Filter Bottle https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488829303338-DKBB3Y7JZCWZSUNL16EY/image-asset.jpeg Nutrition - K-T Health Benefits Rose Tea https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488829229786-P90VHQ1GBH6WP461F2P4/image-asset.jpeg Nutrition - K-T Health Benefits Founder Katy in China https://nutrition-rocks.co.uk/nutrition-blog/2017/3/2/fortheloveoftea monthly 0.5 2017-03-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488450513204-13WSOE52NTMCP9G1ZO8H/IMG_5652.jpg Nutrition - #forthe loveoftea Katy picking tea leaves at plantation in China, after a business trip there with her family https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488450792590-8GCFES6G0FEET85D8DBF/image-asset.jpeg Nutrition - #forthe loveoftea Rose Tea https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1488450759306-5IOQZ0RLFP8JDZO7KC1K/image-asset.jpeg Nutrition - 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BBQ tapas comes to London Fields https://nutrition-rocks.co.uk/food-and-drink-blog1/2017/8/1/londons-first-aperitivo-and-cicchetti-venue monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501539367590-3WTKXQHD7JIGPXDTN4WF/IMG_0072-e1487609651780.jpg Restaurants Food and Drink - London’s first aperitivo and cicchetti venue https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501539357754-GG0Y0KITH5IU26PVHEUT/IMG_0073-1024x680.jpg Restaurants Food and Drink - London’s first aperitivo and cicchetti venue https://nutrition-rocks.co.uk/food-and-drink-blog1/2017/7/30/street-food-taken-to-another-level monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501451312832-2TO5H4JXU7PBOGK7N2QJ/IMG_0079-e1488923503947.jpg Restaurants Food and Drink - STREET FOOD FINDS A HOME IN MAYFAIR https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501451314777-Y7MAKU12UAJ7TD0DCBNC/IMG_0077-e1488923589437.jpg Restaurants Food and Drink - 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How chocolate lovers do afternoon tea https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501423552723-IFWONDS8E0RG17Y54X5P/imageedit_3_7561633076-768x512.jpg Restaurants Food and Drink - How chocolate lovers do afternoon tea https://nutrition-rocks.co.uk/food-and-drink-blog1/2017/7/30/a-taste-of-romance-in-oslo monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501423178926-HLQ2WBIH97GL1LR1LW51/Klosteretrestaurant2-800x600.jpg Restaurants Food and Drink - A taste of romance in Oslo https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501423227910-HQDZZTXKMDKJNH0XWK4Z/image-asset.jpeg Restaurants Food and Drink - A taste of romance in Oslo https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501423258455-XXP2CWZ62OGDEHNMVOFB/image-asset.jpeg Restaurants Food and Drink - A taste of romance in Oslo https://nutrition-rocks.co.uk/food-and-drink-blog1/2017/7/28/where-theres-smoke-theres-fire monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501266259169-KPN2PG2KE1T0230ZFZZ2/image-asset.jpeg Restaurants Food and Drink - Where there’s smoke there’s fire https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501266318994-F4VUDEK5XSEJSHD9ZPXP/image-asset.jpeg Restaurants Food and Drink - Where there’s smoke there’s fire https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501266371003-IQP3GWR2EFLC2CICC4P8/image-asset.jpeg Restaurants Food and Drink - Where there’s smoke there’s fire https://nutrition-rocks.co.uk/food-and-drink-blog1/2017/7/28/alternative-seafood-in-islington monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501265400064-RQ2QUA8IAOFTXS21BONP/image-asset.jpeg Restaurants Food and Drink - Alternative seafood in Islington https://nutrition-rocks.co.uk/food-and-drink-blog1/2017/7/28/the-levant-comes-to-camden monthly 0.5 2019-07-13 https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501264579069-GADSACN8BNHTPK0QTXRM/unnamed-1-e1500375024811.jpg Restaurants Food and Drink - The Levant comes to Camden https://images.squarespace-cdn.com/content/v1/5728d036c6fc084300b43834/1501264683598-LN8XRGJIFDNHY049DGM4/image-asset.jpeg Restaurants Food and Drink - 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