Emily English Nutrition
I am a qualified and registered Nutritionist (ANutr) based in London.
Using personalised genetic testing as well as in depth consultation methods, you can discover a way of eating that will mean you will never diet again.
Are you the person who feels they haven given in your all to exercise, joined a gym, run regularly but you just are not seeing the physical results you are expecting too? You are one of THOUSANDS and this isn’t because you are not working hard enough, it's actually due to a multitude of physiological, psychological and metabolic adaptations that occur within our body.
👉🏼A new study has shown that we exhibit a fairly strong compensation between the energy we expend on activity and that we expend through our basal metabolic processes (everything that keeps us alive)
👉🏼More than a quarter of the extra calories burned by people during activity ie a gym workout do not translate into extra calories expended that day due to ❕adaptions❕ in our basal metabolic expenditure.
👉🏼This compensation makes sense if we think about the hardships our ancestors had to endure. Minimising calorie requirements to keep us alive through shortages while we stay active enough to search for food.
👉🏼For us modern living humans it puts difficulty on solely exercising to try to burn off excess food, we’ve all heard the phrase you cannot outrun a bad diet.
👉🏼Compensation varies from person to person, likely due to genetic effects. The inter individual variation also changes with BMI, the lowest 10% of BMI compensating 27.7% of activity calories, whereas people in the top 10% compensating 49.2% of activity calories.
📝IN SUMMARY: The calorie costs of activity are NOT simply deducted from what you ‘calculate’ your BMR to be from apps and devices.
Now there are aspects of your diet and lifestyle that you can utilise to help mitiagate this drop in BMR and its something I help clients with, pop me a message if you want to learn more 🤍
19/11/2020
🌱Plant based gorgeousness🌱
We eat food, not nutrition so remember to love and enjoy what is on your plate. Make it wholesome and make it complete ✨
📸 ancient grains, roasted chickpeas, steamed spinach, salt baked beetroot, jalapeño hummus and avocado. Drizzled with a lemon, EVOO and tahini dressing.
13/11/2020
✨New things coming soon✨
I am so excited to be working on a new project bringing healthy, nutritionist designed food to your homes...WATCH THIS SPACE 👀
Bridging the gap between health and food you want to eat. Nutritional but comforting. Filling but won’t weigh you down. 🙏🏻
📸Slow roasted tomatoes, marinated feta, soft egg, labneh, sourdough.
04/11/2020
✨MY 5 TOP TIPS TO STAY HEALTHY DURING LOCKDOWN✨
Increased anxiety, closure of gyms, colder weather and shorter days. Winter lock down comes with a whole new list of challenges but here are my top tips for staying healthy and happy💪🏼
1. SELF CHECK IN. The word meditation can sometimes put people off and is hard to get the hang of so I prefer self reflection. Take 5 minutes, sit or lay down and breathe deeply into your stomach. Imagine with each breath out any stress or anxiety is leaving your body through your forehead.
2. COMFORT FOOD DOESN’T HAVE TO BE ‘BAD’. Rather than turning to junk fast food try making it yourself at home with real wholesome ingredients. Have a hand at tacos, try out a homemade pizza, mix up your own burger. Connect with the food you are making! Give it love and it will love you in return.
3. ORDER A VEG BOX. Now is the perfect time to get to know vegetables that you dont normally cook with, spend the time to know what’s in season, how to prep it and make it taste great. Plant diversity = better health = happier you.
4. MINDFUL MOVEMENT. This doesn’t have to be heavy exercise if you aren’t feeling up to it but everyday get some form of movement in fresh air. Exposure to natural light is key in regulating your rhythms and waking you up.
5. KEEP A ROUTINE. Try and wake up and go to bed at the same time each day. Create a list of all the tasks you want to complete to allow yourself to feel like you are achieving something each day, no matter how small.
01/11/2020
✨WARM ROASTED WINTER SUPERFOOD SALAD✨
Is it just me who craves food that is warm and comforting during the colder months? 🥶This superfood salad is JUST the ticket with roasted Za’Atar butternut squash, nutty pearl barley, marinated feta, roasted crispy kale and a sprinkle of pomegranate seeds. 👀
If you take away one thing from this post (as well as a the recipe) it’s to go and buy some pomegranates! 💫They are in season NOW. Pomegranates also have antioxidant activity three times higher than that of red wine and green tea💪🏼
👉🏼One of the most important health effects of pomegranate is its action on the gut. The polyphenols in pomegranate can act as a prebiotic, supporting beneficial strains as well as increasing SCFA production in the gut (see my post on butyrate)
👉🏼They are also fantastic for our skin, reducing oxidative stress with their potent anti inflammatory action.
👉🏼Help support your joints. Pomegranate extracts were found to be protective of the deterioration of the cartilage in joints, helping to alleviate knee pain.
RECIPE
1️⃣Cut the butternut squash into cubes, drizzle over good olive oil and Za’Atar. Roast in the oven at 200c fan until golden and soft inside.
2️⃣ Cook the pearl barley in seasoned water until softened and nutty, I like them with a bit of texture.
3️⃣ Marinade the feta in 1tbsp EVOO, lemon juice, and more Za’Atar.
4️⃣ Roast the kale with a drizzle of EVOO in the still hot oven from the butternut squash, making sure it doesn’t burn mixing occasionally.
5️⃣ Once all the parts are finished, assemble together, finishing the plate with a sprinkle of fresh pomegranate seeds, some extra Za’Atar, lemon juice and salt.
24/10/2020
CONFUSED ABOUT PROTEIN POWDER, HAVE A READ👀
Protein as a macronutrient is often put on a pedestal, the golden child if you wish. Essential for muscle building, wound healing, immunity, hair skin and nails. It great at boosting peoples feeling of fullness making it a great tool for sustainable weight loss diets. Interestingly, protein is also thermogenic meaning roughly 25% of the calories in protein will be burned off after consumption due to its thermic effect. This doesn’t mean a free for all, as the thermic effect of food only makes up a tiny part of your daily energy expenditure.
For day to day life, our essential protein requirements are easy to reach. Is a protein shake necessary here? Only if you enjoy them, otherwise NO! We can get all our protein EASILY from foods, both from plant based and animal based sources. However, protein shakes are convenient and suited to specific individuals especially when it comes to muscle growth💪🏼
Who would benefit most from consuming protein powder? The winners here are the elderly population as they suffer from a “anabolic resistance” ie they need more protein to lead to maximum muscle protein synthesis. There is also great use for those who exercise and are trying to meet high daily protein requirements.
If you’re exercising for fat loss whilst in a calorie deficit, consuming more protein helps to minimise muscle loss & increase fullness. The BIGGEST mistake I see people make is chugging down a peanut butter protein shake after their workout alongside lunch to then sit at home for the rest of the day. If exercise for fat loss is your goal (and the shake isn’t acting as a meal replacement) choose lighter protein mixes. Blend 1 scoop with berries spinach and unsweetened almond milk for a great post workout drink.
You should also take your protein in the context of total leucine👀. It’s often stated whey is better than pea protein but this is due to the fact gram per gram whey has a higher LEUCINE content. If you take a vegan protein powder simply have more to reach 1.8g leucine per portion. ie 25g powder for pea rather than 20g whey to reach 1.8g leucine = stimulates max muscle growth.
More to come folks 🥤
20/10/2020
⁉️What’s is butyrate and how can we make more of it?⁉️
Butyrate is BIG player when it comes to gut health. It’s one of the short chain fatty acids produced by bacterial fermentation of dietary carbohydrates, specifically resistant starch🍠
Although it is produced in the lowest amounts out of the other short chain fatty acids (∼60% acetate, 25% propionate, and 15% butyrate in humans) butyrate is the major energy source for our colon cells 🐷and plays an important role in our immune and inflammatory responses along with overall intestinal barrier function🔝
It promotes the growth of our gut villi (for nutrient absorption) and enhances our mucin lining providing us with a strong “epithelial defence barrier”, that stops any nasties ie bacteria, toxins from travelling into our bloodstream🦠There are specific butyrate producing bacterial strains, when our bacterial diversity is thrown off due to a western style diet or keto/high protein diet it can result in a thinning of our mucin lining which affects how we regulate inflammation and the overall health of the gut, not good!
How can we increase our butyrate production?
By increasing the species that make it!
How...
Prebiotics and fermentable fibres 😁 aka fibre diversity ladies and gents. Resistant starch from potatoes, unripe bananas, uncooked oats, artichokes and cooked to cooled pasta is a good start. NOT all fermentable fibers are equally capable of stimulating butyrate so try to just eat a nice range of foods to ensure you are ticking every box!🥗
Butyrates role in cancer should also be mentioned as it acts as a signaling molecule, effecting multiple pathways that are associated with cancer development and progression with the potential to be utilised into cancer prevention and treatment regimens but research is not there yet.
Can I not just supplement butyrate? as the acid is absorbed further up than our lower colon so won’t be able to fuel all those key cells. It’s better to support your natural production line! 💚
NB: If you are keto/ low carb or just want to ensure you are making enough butyrate consider a fibre supplement that has been shown to increase colon butyrate concentrations
15/10/2020
📣FOOD CAN INFLUENCE OUR GENES📣
We are born with a set of genes that do not change, these are our own unique set of instructions 📖. Genetic variation can result in multiple versions of genes, which can lead to differences in the amount of protein produced or how efficiently those proteins function ie the lactase enzyme🧀
These genetic differences can affect how we respond to the foods we eat, giving each of us our own nutritional needs🧍🏼♀️🧍🏾🧍🏻♂️
But did you know food can directly influence how those instructions are read⁉️. This is known as epigenetics, essentially how our food affects gene expression and the ability to switch genes on and off💤
POLYPHENOLS ARE KEY EPIGENETIC INFLUENCERS (yes I am talking about these guys again)🥬🥦🍅
A great example is curcumin in turmeric. Curcumin has been identified as an inducer of epigenetic change, regulating the expression of important genes by reversing DNA methylation and altering histone modifications and by targeting several miRNAs that play a key role in disease including cancers, diabetes, autoimmune diseases and neurocognitive disorders (Alzheimer’s disease).
How can I get more polyphenols into my diet? 🍓Buy organic if you can, organic foods contain higher amounts of polyphenolic compounds (a whole coming on this later). Choose colour ie deep purples and reds. Last but not least bump up herbs and spices in your cooking.
Food isn’t just macros ladies and gentleman!🙏🏻
👉🏼It isn’t magic and doesn’t cure everything
👉🏼It’s a fantastic behavioural tool to create structure in our eating habits
👉🏼It helps stimulate energy flux, which is associated with long term weight loss maintenance
👉🏼It encourages us to eat in time with our circadian rhythms which we know plays a fundamental role in health
👉🏼It encourages weight loss by helping achieve a calorie deficit, normally through reduced late night eating and snacking
👉🏼More robust research is needed in Humans, the majority of evidence comes from animal models
👉🏼It stimulates autophagy, which has implications for cellular health and ageing
👉🏼It can help regulate our metabolic response to food
👉🏼Its role in cancer is ongoing
👉🏼We dont know the optimum window yet for health benefits
👀SEE: Dr Valter Longo for longevity fasting and Dr Sachin Panda for TFR
29/06/2020
Aubergine parmigiana lasagne
Aubergine parmigiana lasagne — Emily English Nutrition Oh this really ticks all the boxes. A hybrid of a classic lasagne but with the taste of a aubergine parmigiana. Traditionally the aubergines are fried in lots of oil before layering making them meltingly soft and rich however hot very waist line friendly. Aubergines are particularly porous
12/06/2020
Bit of ugly delicious for you all this Friday. 🍽 crispy skin olive chicken, parmesan cauliflower steaks and secret sauce.
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Managed to sneak quite a few veg into this without compromising on the taste. The crispy edges of the cauliflower remind you of the top bits of a cauliflower cheese. Roasting the chicken with olive tapenade stuffed under the skin gives a juicy and salty olive tang to the meat.
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This punchy sauce is one for the archives with 7 different veg...but I can’t share with you just yet 🤭
@ Greenwich Park
10/06/2020
Hey 👋🏼 I’m Emily and wanted to introduce myself to you all ⬇️.
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I come from a huge family of 7 and food has always been a massive part of our lives. I adore cooking and good food without demonisation. Often with nutrition advice, our identity and love in what we eat can be removed 👥.
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It’s why in my private clinic, everyone is understood through all their uniqueness. What you feed your body is incredibly important, but so is what you feed your mind 💆🏼♀️. Plans should suit you and be achievable.
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Better health is a journey which should be full of happiness, feelings of success and motivational drivers and nothing gives me more pleasure than supporting that journey with my clients 🍽✨
Romesco is this easy but delicious Spanish sauce that is STUFFED full of goodness. I always go on about nuts and love thinking of ways to incorporate then into our cooking rather than just snacking on them.
Paired with vitamin C rich red peppers, garlic and olive oil, this sauce is like sunshine.
Have a go and let me know what you think!
08/06/2020
Posh cheesy beans. Basically onion, courgettes, yellow tomatoes and butterbeans with melted tallegio cheese.
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Whipped this up in 5 minutes for lunch. Windy, cold and raining outside this was the perfect sofa antidote.
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Simply sweat off the onion with the courgette, add butter beans, a little splash of water, salt and black pepper. Add slices of tomato and take off the heat to just warm through so the tomatoes hold their structure. then add a slice of tallegio but cheddar is also fine. Stir it through the mix so it melts and coats the veg. Enjoy!
06/06/2020
Simple food pleasures. Slow fermented sourdough pizza, DOP tomatoes, fior di latte, fresh basil, EVOO.
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Fresh and real ingredients. Healthy for the soul, serve with a glass of red and cheers to the weekend 🍷
04/06/2020
A little effort in removing the beans from the double podding rewards you with silky vibrant green trophies.
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Simple is always best here, let vegetables take the main stage. High in plant protein and fibre, these little beans also contain iron, vitamin A & folate, reducing fatigue and leaving you energised.
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Salted ricotta, spring onion, lemon zest, EVOO and lemon thyme🍋
03/06/2020
Lentils vertes du berry, spiced roasted carrots and marjoram 🥕
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Hearty salads for cooler days. This was actually a bottom of the fridge raid. Carrots tossed in EVOO and cumin, roasted. Lentils cooked in stock but still with a bite. A zesty yoghurt dressing and sweet majoram from the herb garden.
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Lentils have 4x as much fibre as rice pasta and potatoes. Packed full of vitamin B1, 2 and 6. These green lentils also contain calcium and 7x as much iron as spinach 💪🏼
02/06/2020
Romesco, a typical spanish sauce made of toasted almonds, smokey roasted red peppers, garlic and olive oil 🌶
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It’s absolutely bloody delicious, goes with pretty much anything and is simply just wizzed up. I served with crispy skin chicken thighs and grilled giant spring onions however it’s a match made in heaven with fish.
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It’s a flavour but also nutrient dense sauce. An amazing balance of healthy fats, vitamin C, lycopene (antioxidant) and feel good factor. 💃
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Recipe on the blog soon 📤
01/06/2020
Chargrilled courgettes in EVOO, soft goats cheese and thyme honey 🐝
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A beautiful summer dish perfect for a bbq. Sweet, creamy, salt and fragrant thyme. Am I the only one who loves sides?
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BBQs aren’t just about meat, it’s a meal that’s often pack full of diversity. Get experimental and include more, ditch the mixed salad and make humble vegetables the star of the show.
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Meat can be enjoyed, but it should be enjoyed responsibly. Eat less and eat better, invest in the highest quality you can. Look after your health and the health of food supply 💕
31/05/2020
Ready to start your journey to better health? Emily is a fully qualified registered Nutritionist based in London ⬇️
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Her genuine passion for food and nutrition achieves amazing results for her clients. Healing both the body and mind, she is praised for her compassionate and caring approach🍏
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Specialising in all areas including health and nutrition optimisation, IBS, functional bloating and gut health, diabetes management, heart health, eating disorders and weight management. -
Virtual nutrition classes also available to better both your kitchen skills and health 🍽. -
Reach out today to see if Emily can help you [email protected] 📩
31/05/2020
Do you use extra virgin olive oil? Should you be?
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Olive oil is the main fat source of a ‘Mediterranean’ diet pattern. High in MUFA notably oleic acid (healthy fat) and polyphenols.
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The intake of olive oil has been associated with cardio protection but genetic research has shown it can directly influence our genes 🧬 pathways involved in glucose and fat metabolism, inflammation and suggestive cancer protection.
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Olive oil is not only incredibly good for you but it’s also delicious. Extra virgin is best, and invest in a high quality one as it makes a difference! Just drizzle, enjoy and welcome the health benefits that will come from it 💃
30/05/2020
Why you should be using more herbs in your cooking 🍽
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Herbs have been used for centuries for both cooking and medicinal purposes. Old wives tales and herbal tinctures, all seems a bit woo woo BUT is there actual science there?🔬
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Herbs distinct flavour and smell all demonstrate their phytonutrient content. An array of of polyphenols in herbs have a suggestive role in anti-inflammation, anti-cancer and neuro protection.
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As well as antibacterial, antiseptic and antifungal roles, glucose and cholesterol lowering abilities. Growing evidence also shows their beneficial effect on our gut bacteria too and well has strong antioxidant capacity🤯 further research is needed to form stronger conclusions but there’s no harm in bumping up your intake.
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Each herb has a unique polyphenolic profile which is why it’s important to get a wide range into your diet.
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As the amount of good stuff we absorb from herbs varies, it’s important to mix it up. Cook them, chop them raw, make teas, there are so many ways to incorporate them into your lifestyle.
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Parsley, basil, dill, coriander, oregano, sage, thyme, rosemary, fresh & dried you are still getting the good stuff. Spice up your life!
29/05/2020
Herby pork meatballs, inspired by flavours of stuff vine leaves using high welfare free range pork 🍽
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Served with play on tabouleh, this time including quinoa, parsley, coriander and apple🍏
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Absolute flavour BOMB, this dish contains dill, mint, parsley and coriander. Each herb has its own unique profile of chemicals that have a myriad of health benefits. This is an amazing dish that even kids would enjoy (if you are one of those people who thinks coriander tastes like soap, just omit)
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Serve with a garlicky tzatziki, you really couldn’t get a more balanced dish packed with variety, I really REALLY enjoyed this one so I hope you do too! Recipe soon 📤
Today I focus on high glycemic foods and dairy, looking at the way they trigger IGF-1 (insulin like growth factor 1) which can provoke acne development. Western style diets can stimulate inflammation within the skin, mess with androgen hormones, and cell signalling pathways.
This is a very complex topic and I only cover it VERY briefly but if you are looking for some support with skin issues please reach out.
Part 2 will cover nutritional components to get more of such as omega-3 in order to help resolve that acne and inflammation.
26/05/2020
Salmon and fennel tacos
Salmon and fennel tacos — Emily English Nutrition Healthy recipe using sustainable salmon fillets. Fennel, avocado and salmon tacos. Nutritionist designed recipes, balanced and nourishing. Perfect for those hot summer nights
Butterbean ‘hummus’ with pickled cucumber ribbons and watercress
07/05/2020
Supercharged Tuna Pasta Bake
Supercharged Tuna Pasta Bake — Emily English Nutrition This isn't just any pasta bake… this is Emily’s superfood pasta bake. It still evokes all the feelings of nostalgia and comfort you are looking for from a meal like this, but doesn't leave you feeling too heavy. Its become a staple in my house and I always tend to whip it up when I'm not really ...
28/04/2020
Not Quite Minestrone.
Not Quite Minestrone. — Emily English Nutrition When you treat and cook vegetables properly, the flavour that can come from them is second to none. Proper knife skills and cooking technique will transform a vegetable heavy dish into something truly magical. This is light, yet packed full with layers of different flavours. Can easily be made veget
21/04/2020
Creamy Parmesan and Pickled Chilli Chickpeas.
Creamy Parmesan and Pickled Chilli Chickpeas. — Emily English Nutrition Goodness this is dish is delicious, tasty enough to fool anyone of its healthiness. Im often a creature of habit when it comes to chickpeas, either using them in a curry or whizzing into hummus. This base of this dish was inspired by Ottolenghi chef Noor Mura but i’ve incorporated a few nutrition ...
19/04/2020
Sunday thoughts!
https://www.instagram.com/p/B_Kd-2TnsHw/
Emily’s Method
The world of health and nutrition is more confusing than ever, but I am proud to be able to offer evidence led personalised nutritional consultancies with the focus on real food, achievable goals and importantly, a happy mind with it. I take my time to understand each individual, identify areas we can work on and together we can achieve their targets.
The process Emily uses is totally unique for each client. We all respond differently to the foods we eat, therefore working out the optimum diet for you is key. It has to fit in with you and your lifestyle otherwise long term change is incredibly hard to achieve.
Restrictive eating strips out the love and relationship we have with our food. With Emily’s method, this will never be the case. Using clever twists and substitutions, together you will be able to remix your current diet, allowing you to make dishes you know, but better. You will also learn new exiting skills, build your cooking repertoire, and improve your confidence with eating out.
Incorporating personalised Nutrition, Emily offers Genetic Nutrigenomix® testing to identify any areas of your health and nutrition that may need a little more focus, truly personalising her recommendations. Whilst this sounds a little futuristic, Peer-reviewed, published research demonstrates personalsied dietary recommendations using DNA increases motivation and adherence to nutritional recommendations. Emily will be able to guide you on eating the appropriate ratios of food based on your DNA, decreasing your risk of developing chronic disease and optimising your health, performance and fertility.
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