Feeling UpBeet

Veg Tip: if you struggle to get your , try and make it as easy as possible to add veg.
📸 1: snacking veg you can grab every now and then with no or minimal prep. Say you’re looking for a snack? Grab 2-3 pieces of veg along with your other choices.
📸 2: Veg about to go off? Pop it in the freezer. These are cherry tomatoes that were starting to go questionable, so I popped them into the freezer. Now I add them to frozen pizzas, pasta dishes or anything else I can think of.
📸3: general frozen veg. You don’t need much, but try and keep 2-3 options and if you feel you don’t have enough at your meal time, quickly microwave an extra portion. This is handy if you’ve needed to grab a ready meal, just add an extra portion of frozen veg before heating it up.

This was actually going to be called “I can’t be bothered cooking but I need some veggies” but I thought this was a bit more appropriate 😉

These are just a few simple ways to make sure you’re getting enough veggies, fruit and fibre during your day, even when times are tough and time or motivation may be limited

These tips have actually arisen as a result of advice I’ve been giving to participants on a study I’ve been working on and as a personal “nutrition survival guide” I’ve been using myself as I finish up my PhD thesis (since my cooking motivation is not at its highest at the moment).

The second photo is a *personal* example of some of the staples or go-to options *I’ve* been trying to have on hand to help *me* get enough veggies and fibre (and other nutrition) at the moment. The ready meals can get quite expensive, so I limit them to only a few a week, but it’s a great easy way to add a little diversity to my diet and it keeps me from ordering a takeout (which is a lot more expensive).

Always remember, when it comes to nutrition, nothing is ever perfect; I like to use the phrase “most days, not every day” to keep perspective.

🥒🥛🍞My favourite top three nutrition tips 🍊☕️🥔

These three nutrition tips have an evidence-based protective effect on long term health (can help prevent/reduce the chances of develop CVD, T2DM, helps feed your gut bacteria 🦠, keeps your bowels happy and healthy, give your immune system a fighting chance, can help lower cholesterol, etc.). There are definitely other factors which can help as well, but these three are relatively simple. And my favourite part: none of them are telling you not to eat something or cut something out of your diet!

If you want more advice or tips, head the BDAs food fact sheets webpage or the BNF website.

And remember. This is most of the time. Not all the time. We’re humans, not machines or algorithms.

Scaaaary Cooking 👻 Happy Halloween everyone! 🎃

🥣 Tried to make mayo...with mixed results.

✅ What worked: managed to get the right consistency and texture. Really quick once you get the hang of it!

🚫 Aspects I need to work on: get lighter oils instead of cold pressed linseed oil and olive oil. I was trying to make it “omega rich”. Ended up too bitter. I may try an avocado oil the next time!

🍴Best tool: I don’t have a food processor so I tried a variety of other options (whisk: my arms are too pathetic, coffee milk frother: not sting enough, blender: just wrong), and ended up with a hand held immersion blender (or Zauberstab). This worked perfectly! For the third attempt, I mixed everything in a spare jar so I could pop it straight into the fridge once it was done.

Ended up using a basic recipe off of google that included the whole egg (literally the first recipe that popped up for me).

🥚 Nutritional benefit of making your own mayo: you can control what goes in it, and you also learn the process of how it’s made. I find I respect food more when I have the opportunity to make it myself, this is obviously a personal observation and relies on me having the time and ingredients at my disposal (and extra ingredients for the first and second attempts). A portion size is roughly a level teaspoon.

❗️Caution: the recipe for mayo does contain raw egg, so excellent food hygiene and storage is needed.

Adding fruit and vegetables to your diet doesn't have to be complicated or expensive...swipe ➡️
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This post isn't about making snacks or treats "healthier", it's simply about easy tips to up your veggie game. It'll be different for each of us, so what's simple for one person may be completely out of the question for someone else. Meeting your can be as simple as adding one or two extra portions, and snacks can be an easy way to do that.
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If money is an issue, look in the reduced section or choose foods that have long shelflives (dried fruit, apples, carrots, etc.).
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Look for fruit and veg that are either easy to prep or come naturally "packaged/prepped" (bananas, most fruit, cherry tomatoes, mini cucumbers, grab-n-go dried fruit).
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Make it as easy to add a portion of fruit of veg as it is to grab a cereal bar, glass of water or a bag of crisps. Place them in plain sight or prep them at the beginning of the week (chopped veggie sticks in some water in the fridge, pre-portioned nuts and fruit in some containers, a bowl of fruit on your counter, keeping different options (like cream cheese or hummus) next to your regular go-to options (butter or jam).

What do you think??

Leftover soup! Literally, soup made from leftovers 🥘
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We had asparagus and roast chicken recently and instead of throwing the asparagus peels (my family likes to peel the bases so they are more tender to eat) and the chicken bones away, I put them aside to make a cream of asparagus soup!
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If you swipe ➡️ you'll see the process of cooking to get to the final product! It's super easy and relatively quick (the sieving part isn't, but you can skip that step and keep all of the fibre-y goodness that way - it's also good for your gut if you keep all of the veggie fibres). I made the stock last week, so yesterday all I had to do was fry the asparagus peels with an onion, two carrots and celery; add the chicken stock; boil; blend; sieve; and then I added some butter and flour to thicken it. Served with some sour cream, sprouts and leftovers garlic bread 👌 (for an easy recipe head to )
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🥕🍄🥒 Make it veggie by using olive oil instead of butter, cashew cream instead of sour cream and make your stock from leftover vegetable/mushroom peels that you can store in your freezer until you have enough to make stock with. We were already having the chicken, so I didn't want to waste what we had (check out posts for an awesome veggie stock video).

Viva the open-faced sandwich!
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Why should we have oily fish every week? They are a really good source of omega-3 fatty acids, which we need as building blocks for some of our hormones and other signalling molecules. Diets rich in omega-3 sources (Mediterranean, Japanese and Greenlandic diets) have been shown to have a lower risk in heart disease than diets which have less omega-3 sources.
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What counts as a portion? Roughly 140g of herring, pilchard, salmon, sardines, trout (my favourite!), sprats, or mackerel. Some shellfish are also a good source of Omega-3 fatty acids but don't have the same amount as the above oily fish. These include: mussels (potentially a source for some vegetarians and vegans depending on your definition of your diet), oysters, squid and crab. Sustainability tip: try and choose a wide range of these options instead of always sticking to the same one and choose sustainability sources fish if that is an option (check out for more details)
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Can you eat too much? Sadly, fish can contain some low-level pollutants that can build up over time, so young girls and women who are planning a pregnancy, are pregnant or breastfeeding are recommended to have a maximum of two portions a week. Health benefits have been observed in the mother and child when a minimum on one portion a week is consumed, so don't shy away from including oily fish in your diet!
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What if you can't have fish? There are Omega-3 fish supplements (DHA and EPA), fortified dairy and dairy alternatives or vegan algae alternative supplements (DHA only) depending on what works for you. If you are planning on taking a supplement, it's really important to follow the recommended dose, because omega-3 supplements usually contain vitamin A, a fat soluble vitamin which can be stored in our livers; and having too much could cause harm.

Something easy to grow at home: sprouts and herbs 🌱
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Lockdown has taught me that growing plants in (your parents) greenhouse is SO MUCH EASIER than in your flat. But there are some edible plants you CAN grow in your flat without too much nuisance. (cress, broccoli, etc.) and (basil, chives, dill, parsley...not thyme, that always dies on me...no PhD pun intended) are the ones I'm focusing on atm.
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They are a great source of micronutrients (including vitamins and antioxidants), and a great way of adding diversity over the week.
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Non-expert sprouts tip: I grow mine on an old terracotta plant dish (the one you put under your plant posts to try and stop the water from going everywhere, but then you end up discarding it and stacking it in a corner of a cupboard). I line it with a paper towel, dampen it, sprinkle the seeds and cover it with an plastic fruit container (like the ones that strawberries or blueberries come in). And then I let it sit, spray it with water every day, and they're ready in a week (plus/minus).
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📸: bread (white 😱), with full-fat (😱) cream cheese, sprouts/cherry tomatoes and basil. And my third cup of

Lazy Leftovers: pasta reimagined as a fusion dish 🍝➡️🍜
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I made a cold noodle dish with leftover spaghetti (we tend to overestimate in my family), chopped up a third of a cucumber, added a peanut-soy dressing (1 tbs peanut butter, honey, rice wine vinegar, soy sauce, sesame oil, linseed oil, ground ginger, and garlic powder) and sesame seeds on top.
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There are so many other things I could have added (chicken, tofu, a boiled egg, sprouts, spring onions...), but this hit the spot 👌

I was just sent a message by a friend highlighting a new "weight loss miracle cure" and I just wanted to put it out there again, that there is no such thing as a magical weight loss cure or
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There are some methods that can help start a change, however, *nothing* will last without lifestyle changes that address nutrition, exercise/movement, sleep and mental health. And any effective methods will only be administered in correlation with continued clinical support and monitoring (including dietetic counseling).
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Everyone has had a moment where they want to go for a quick fix for something, but they will not last and will not help change whatever you want to change. If it sounds too good to be true, it is. If you aren't sure, ask an expert for their opinion/the evidence behind it.
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Looking for FREE do-it-yourself advice? Head to the British Heart Foundation (really good resources!!!) or the British Dietetic Association for amazing free resources. Or head to the NHS or British Nutrition Foundation websites for more information.
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Picture: it's some flowers my mum has hanging in the kitchen and I thought it was soothing for this type of post.

Sports as we ease out of lockdown 🏋️🏌️🚴
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From the nutrition side of things, STAY HYDRATED!!! We are experiencing really warm weather at the moment, and it's better to err on the side of caution when it comes to hydration. We're looking for around 8 glasses of water a day (unsweetened iced tea is also lovely at the moment 😏); and you may need more if you are sweating because exercise or the temperature.
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If you're planning a longer session (example: golf or hiking) bring some snacks. Remember, snacks contribute towards your daily diet, so include a mix of things: nuts and dried fruit, two pieces of fresh fruit, some sandwiches, mini brownie bites etc.
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For the actual sports side of advice, I would highly recommend checking with a physio or personal trainer depending on your level of activity and health! Go to the sports experts for sports advice, I am only a nutrition expert. From personal experience as an ex-crosscountry runner, our coach would always start us out easier at the beginning of the season - same goes here. Ease your way back into your sports as they become more available, don't pick up where you left off two months ago.
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But most importantly, HAVE FUN!!!

Mixed Salad 🥗
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Great way to get more than 3+ different vegetables (and or fruit) into 1-3 portions of fruit and vegetables.
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1 portion of fruit/vegetable does NOT HAVE to equal 1 type of fruit/vegetable. What this means is that 1 portion could be 1 apple, which would mean the whole portion is apple alone (which is a VERY GOOD PORTION). But 1 portion could also mean 3 serving spoons of stir fried peppers, sprouts, onions and sugar snap peas; although it's only 1 portion that's 4 different kinds of vegetables/fruit. The pictured salad is another example of 2 portions of vegetables (it's a deep bowl), but with 9+ different types (kidney beans, butter beans, chick peas, tomatoes, red pepper, green pepper, leek, corn, cucumber, and jalapenos). Obviously, it's hard to make only 2 portions of a huge mixed salad; so you can save the rest for later or have it as a part of a family meal! This helps increase diversity in our diet, and feed our gut bacteria to keep them healthy and happy.
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Quick reminder: 1 portion of F&V ist 80g at the point of consumption, or a cupped handful.
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Note to the scientists: I know we should write out numbers under 10 (i.e. "one, two, three" instead of "1, 2, 3"), but I'm trying to make the content more visual for those of us who think that way (myself included 😉)

EAT YOUR VEGGIES!
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This my number one piece of nutrition advice. Unlike the picture, they don't have to be raw. Cook em, mash em, put them in a stew! Lord of the Rings puns aside, not everyone likes or can eat raw vegetables, nor is it always the best way to get all their nutrients; so steaming, blanching, pickling, fermenting, blending (i.e. soup), baking, sauteing (etc.) are all fantastic ways of preparing them!
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At minimum, we are looking at five portions a day (hence your ), however, this is not a maximum! A portion is roughly 80g at the point of consumption (what we actually end up eating) and is roughly the amount you can hold in your palms when they are cupped together (check out the British Nutrition Foundation website for good hand guides).
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Talking veggies and sustainability: if you're looking to improve your cabon footprint a good rule of thumb is to increase the amount of veggies and fruit you currently eat (maybe even double it) (for more research in this area, check out Dr Christian Reynolds (UoL) or Professor Jennie Macdiarmid (Rowett Institute, UoA). THIS IS A GENERALISED ESTIMATE BASED ON THE AVERAGE UK INDIVIDUALS INTAKE OF FRUIT AND VEG WHICH SITS AT 2-3 PORTIONS A DAY AND IN RELATION TO A FOODS GREEN HOUSE GAS EMISSION BASED ON PRODUCTION ALONE. The issue of food suataibility is obviously so much more complex (season, location, transport, packaging, cooking, storing, water use...etc), but this advice is in line with current UK guidelines.
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Not meeting your five a day at the moment or have digestive issues? You may want to start slow and stead, by adding cooked vegetables first and going from there (check out the for more details). If you have (or suspect you have) issues with eating certain vegetables, and are struggling, please see a specialist registered dietitian; they will be able to provide guided personalised advice and nutrition therapy! 😒

📸 : fried eggs on seeded toast with hummus (seasoned with chillis and garlic), chopped carrots, pepper and cucumber, cherry tomatoes, and raspberries. Glass of milk on the side.

Quarantine
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Okay. 📢 frustration rant ahead! Since the beginning of lockdown, I have seen a few IG sports/nutrition influencers suggest you wear your tightest jeans/clothes every now and then to make sure of... I don't really know what, because:
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A. The tightness of your clothes does not indicate body composition. Nor does it indicate "healthiness" or nutritional status.
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B. Worrying about said clothing tightness will do nothing for your body composition or your nutritional status. However, it'll probably affect your mental health, and not in a positive way.
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C. Any questions around clothing in relation to nutritional status are between a patient/client and their qualified registered healthcare professional during a duty of care. These are personal and HIGHLY SPECIFIC questions, and would only apply to that individual at that specific time during their nutritional care. Clothing tightness is not a broad-sweeping Instagram graneralised marker of health.
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After all of that; I do understand that people would want to use this as a benchmark, but please remember, we are under unique circumstances. Our bodies will respond to these in ways that are unique to each of us. Be patient and be kind to yourself. And remember to eat your 😉

Where does our food come from?
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Although I was lucky to have grown up on a farm (animal farm); how our vegetables and fruit are produced and presented to us in our supermarkets was less clear to me. Rest assured, I do understand the biology of how a plant grows (that was my undergraduate degree 😉), but the bigger picture (or practicality of it) was something rather abstract (ie. how easy is it, how long does it take, how many apple trees do you need to make a bottle of cidre; etc.). Over the past few years, my family and I have been attempting to learn how to some of our own (plant) food (with varying degrees of success) - my parents have several raised beds and fruit trees; I on the other hand...have a windowsill. So far, my only true success has been a chilli plant.
That process (the chilli plant) taught me how hard it was to go from a seed (started with 18), to a plant (four ended up growing properly), to keeping the plant alive and having it produce fruit (...one survived). That small experiment shed some light on how much work and resources must go into our food production; so that we have a constant supply of food in our supermarkets (from fresh to dried chillies). It gave me a new respect for the people who produce these amazing nourishing products. And it gave me a new respect for the food I buy (and how much I could waste on a weekly basis due to neglect or simply because my practices didn't align with my intentions). Now, there's a reason we have a food chain: because it would be impossible for us all to grow our own food while still leading the lives we do/doing the jobs we do (and if there's one thing this has shown us, it's how we are all needed to keep our society alive). So, let's not all grown our own food (unless you want too), but I would encourage people to try and grow something small. Your lesson learned will be something unique to you! And remember: is a different kind of
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💥 This post is about myself and my own experiences ➡️ that means these outcomes really only apply to me (n=1); everyone is different with different experiences, abilities and resources. 📸 Pictures: rhubarb & lockdown chic.

(also a bit about making changes ⬇️).
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Are you looking to make a nutrition change (you may not need too, but if you are, keep reading)? Making changes can be frustrating; often because we set ourselves unrealistic goals. So the best place to start is with one simple change; personally I find adding something positive to your diet (the food we eat, not the chronic calorie deficit followed by frustration) is the easiest way to start. I have a tendency to recommend adding a portion of vegetables, or trying to eat your (for others it may be drinking more water, or adding breakfast). When you create a new habit, you gain the benefit of the new skill but you also gain the knowledge that you can create a habit. This process teaches you that you do have the abilities you thought you did not possess.
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Always remember, some people may not have the luxury to make changes even if they want to. And every one of us will do things slightly different, so avoid jumping to conclusion.
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Finally, as I briefly stated in the beginning: you may not need to make any changes at all. It's always a satisfying feeling when I look at someone's diet (plus all the questions I ask) and say "looks awesome, keep going the way you are". A balanced diet isn't something set in stone, it's flexible, depends on the person and changes over time!
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If anyone has any questions, send me a message and I can point you in the direction of free, amazing evidence-based resources! or not making changes.

💩 Constipation during Covid-lockdown? SWIPE➡️To read about possible reasons for ( website) and self management advice ( fact sheet for IBS help), or read ⬇️ below!
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Constipation can happen for many reasons, but in our current time of lockdown (reduced movement, increase alcohol, limited diet choices due to access, increased stress, or maybe bc of increased pain medication due to new chronic back pain as a result of bad posture from sitting in front of your PC in your parents living room...just throwing that one out there) some of us may be experiencing it already. Anyway, if you do suffer (occasionally or if this is something new, or if you're a veteran) here are some simple changes that may help:
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💃 Move as much as you can around your home or flat (a jumping jack everytime you leave the kitchen - I'd probably have 100 bagged at this point in the day), and take your one walk a day! You can be a silly as you want, noone will care. ••
🥛Try and drink 6-8 glasses of water/no added sugar dil. juice/milk/tea etc throughout the day. Leave a jug on your kitchen table to help remind you. ••
🍺🍷 Reduce or limit alcohol... ••
🍛 Have regular meals with veggies and whole grains where possible. ••
🍏 Eat 🍇 Your 🍅 Five 🥒 A 🥕 Day
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Specific foods:
🌰 Adding a tablespoon of whole linseeds/flaxseeds to your oats/cereal/yoghurt to boost your fibre (or choose seeded bread).
🍑 Prunes...try having 2-3 with your breakfast, or try a SMALL glass of prune juice along with one of your meals. matter!!!

Note: I had Sainsbury's prunes in the house (hence the picture), not an ad; any brand (shop or branded) will be perfect! I don't recommend any brand over another. **p

Nutrition Questions? Ask away!
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A good friend of mine has been thinking of ways of providing health care related advice but not charging for it during the lockdown. Instead, he's asking people to make a donation to a charity directly supporting efforts to help fight
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So I'm going to jump on board! Message me with any of your nutrition questions and I'll do my best to give non-biased (or if there is bias I'll disclose it) evidence-based (always) nutrition advice. NOT personalised therapy or treatment, it's not appropriate to ever do that over Instagram or any social media. In return I'd ask people to make a £5-10 donation to one of my three chosen charities: or (the last two are more Edinburgh and Scotland based) or any charity which is supporting your local community.

Is vitamin D different? (Title edit: remove the "why")
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If you've been following the "what helps prevent " headlines or any health care professional advice (including my own), you'll have been advised not to buy into any of the grandiose claims floating around. So, is this new headline surrounding vitamin D the exception⁉️
Answer: Nope. BUT. Keep reading!!! You'll still want to a take vitamin D supplement! 🌄
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The thing with vitamin D is that low vitamin D levels are associated with compromised immunity (in some) and those who are at risk of low vitamin D are the elderly, those in care homes, or who can't get out often, those who always cover up in the sun, amongst others (go to the SACN 2016 summary for easy reading on vitamin D). Also, we are just exiting the winter months, during which our skin cannot make vitamin D from the sun (UVB ray exposure), so we will be at our lowest level (we've been relying on what we made before last September and on the food sources).
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So back to Covid19 😷, what this "new" evidence suggests is that those of us with an optimum vitamin D status have the best chance against a 19 infection (the same situation for most nutrients) - it's not ❎"boosting"❎ your immune system (nor will it cure it), it's simply giving it all the tools it needs. And since up to 40% of the UK could be vitamin D insufficient by the end of winter (NDNS data), we need the vitamin D supplement to get us back up to sufficient (or optimum) levels because we've not been getting it from the sun, and currently we don't get enough from our food. ⚠️ It's very similar to what the government has been saying all along, just a little louder now ⚠️. So why isn't a vitamin C supplement recommend? Simply put: we get enough already (one hammer is enough, you don't need twenty). Sorry for the tool analogies and drop a comment/message if you have any questions! As always, everyone is different and will have different needs, ask a healthcare professional if you are concerned in any way of have questions (preferably not those on the front line at the moment)! Use reliable resources which use peer-reviewed and critically appraised evidence (the NHS does this for us!).

I'm temporarily back from doing research (the study has been postponed due to the current situation) so I've had some time to think of a few things to consider when staying at home:

🏋️ Your habits and routine will change, so be patient and adapt with them. This includes your eating habits; try not to make rules that will just frustrate.
🥗 Your motivation will vary, so try little tricks to help you eat the foods you need to to stay healthy. To help with my and my family's veggie intake, I've decided to prep the days veggies in the morning and then leave them handy to eat throughout the day. We also keep all the fruit out on the counter so it's the first thing I see when I visit the kitchen for the 1000th time...
💃Try and move every 20 minutes or so. You may not want to set a reminder, otherwise you may be throwing a very expensive exercise watch out the window in less than a week. But you can do small things like positioning a cup just out of reach, change to a different chair for each Skype/teams/zoom call, turn your desk into a standing desk with old textbooks or sitting on an exercise ball to help remind you to move.
😷 There is no one food or miracle drink which will prevent you from getting sick - best thing here is washing your hands, avoid touching your face (eyes, nose, mouth), and social distancing or self isolation depending on your situation. The best thing you can do for those who have to be about is
🍷 Alcohol...so, UK guidelines still apply (14 units max with 1-3 alcohol free days) even during a lockdown 😏. Small tricks can help, like swapping to a smaller glass (second pic) or having a glass of water between drinks.
🍳🧀🍞🥑🍅 Eating a healthy balanced diet can help you maximize your health and gives you the best shot at fighting a disease if you do fall ill (again, depending on your circumstances). So continue to eat your (minimum) five a day, wholegrains, calcium, protein and mixed fat sources and remember to enjoy the small things too 🍪 @ Tweedsmuir

For here's me posing like a huge (and very proud) nerd next to a Mass Spectrometer (and HPLC)

My holiday eats have been very Christmas-y and social media free (mostly). Happy Holidays everyone!
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And remember to steer clear of any miracle-pill, electrode weight-loss, whatever-fun-new-foodgroup free diets and detoxes in the new year. Just keep eating your veggies every day, choose wholegrains where possible, drink mostly water (if you're lucky and live in a place where it is safe to drink!), move about and get your needed sleep!
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HAPPY 2020 (whenever you start celebrating) 💚

@ Berchtesgaden

Our study is in the !!!
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I was given an amazing opportunity to write a short piece about our study and vitamin D for a local paper 🤓 we're in the middle of recruitment so things are getting intense now!

meals aren't only for everyday; they can be adapted for holidays too! This is my themed meal!
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Holidays are time to celebrate, time to have fun, time to relax, and time to spend with the people we love. This means, no stressing about food (which would be best not to do the rest of the year as well).
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Tips for helping you relax:
💚 Remembering it's one day of the year (maybe three if you count Christmas and New Year's too - that's still less than 1% of the year...)
💚 Eat your meals! Have your veggies, and your calcium sources (CHEESE), and some fibre - then you know you're feeding your body.
💚 Help prepare the food - the point is to relax with family and friends. Many hands make light work; and you may learn something new!
💚 Remember that "your eyes may be bigger than your stomach". This will not only help you feel less stuffed (and leave space for pie), but it will also help with food waste. It's better to go up for seconds, than to throw away beautiful food someone worked hard to prepare.
💚 Remember to hydrate between your 🍸 drinks.
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And as always, remember that everyone is different and will be doing and thinking different things when it comes to food. So never judge or assume!

Picture: I made the onedish meal since I'm working and it was easier and cheaper. Also, less washing up 😂 chicken thighs, butter, rosemary, stuffing dumplings with cranberries and hazelnuts, toasted pecans, corn, butternut squash, onions, garlic, green beans and gravy. With a cheeky beer.