https://www.ejadamsnutrition.com/

Emma-Jayne Adams Nutrition, Beckenham (2026)

11/03/2026

BOOK 2
Another recommendation. I originally read this book when it first came out a few years ago and I feel that it really changed the way I think about HRT and oestrogen.

Written by a medical oncologist, this book explains the misconceptions surrounding HRT that have led many women to fear it over the years - backed up by scientific evidence and explained clearly for all to understand.

I recommend this book to all of my female clients (and a few of the male ones too!). I think it's a book every woman should read - especially if you are approaching or experiencing perimenopause - so that you understand the facts, evidence and increased health risks we face as women post menopause.

And I think men should read it too so they know what women have to go through biologically.

Whether or not you decide to use HRT now or in the future, this book helps to give the information so that you are informed and can make an informed decision about your health.

👉Read the slides for an overview

Happy reading fellow bookworms!📖🐛

10/03/2026

Post school run, no make-up and a rather unwelcome stye 🙈

Sharing this feels very out of my comfort zone, but something I watched recently really stayed with me and felt too important not to talk about.

Firstly this is not about bashing the NHS. I have met and worked with some truly incredible rheumatologists and nurses who care deeply, who listen, and who are doing their very best every single day to help people living with Rheumatoid Arthritis.

But the reel I watched really hit home and resonated with me.

Every single day in the U.K. someone is diagnosed with RA. In that moment they may feel frightened, overwhelmed and completely lost …. Wondering what this diagnosis means for their future, their family, their life. That feeling of “is this it now?”

And that was me over 20 years ago.

Today there is more information about the wider factors that may influence disease severity - including nutrition, our environment, sleep, stress and lifestyle. But the reality is that not everyone has access to this information nor the support.

And we are all different. What helps one person may not help another. There is no simple path.

Which is why I am driven to do what I do. In clinic I try to make support as accessible as possible, including offering instalment options. But I also care deeply about reaching people beyond clinic walls.

Over the years I’ve worked with to help create free public webinars, learning modules and booklets so that those living with RA can access trusted information to feel more empowered on their journey.

Knowledge should not be a privilege. It should be available to all.

So if sharing this helps just one person feel a little less alone, a little more understood or gives hope that there are things they can do to support themselves then stepping out of my comfort zone this morning was worth it 💛

Have a good day, EJ x

06/03/2026

OK my secret is out - I'm a bookworm (just like my Mum) - and if I get some free time, I'm either stuck in a research paper or a book. Yes, I am a geek and proud of it 😜

Over the next few weeks, I'll share some of the books I think everyone should read and why. It's about knowledge and understanding the research so that we can make informed choices about our diet and lifestyle to support our health, and those we love.

BOOK 1
So first up is "Ultra-Processed People" by Chris van Tulleken. It's been out for a few years now, and I re-read it recently after noticing the ingredients in a tin of coconut milk (see recent post).

It is detailed and, I admit, at times there is a lot of detail that may be a bit too much for some - even I found some bits hard going. BUT overall, I found it really interesting and insightful, especially as it helps to understand how UPF has become so mainstream and why we might be encouraged to buy it in the first place.

The evidence is clear, the explanations helpful, and I dare you to go into a supermarket after finishing it and not feel uneasy as you walk down the confectionery aisles. I actually felt ill.

If you love your ultra-processed foods and are finding it hard to change your habits - read this book!

Check out the slides for an overview.

If you read it let me know what you think 🤓

02/03/2026

PART 2
As I mentioned last week, we’re exposed to pesticides through food, water, soil and air. And while individual pesticide residues may sit below their “safety limit”, the concern isn’t always one chemical alone…

It’s the cocktail effect.

The Dirty Dozen, published annually by Pesticide Action Network UK (PAN UK), highlights fruit and vegetables most likely to contain residues of multiple pesticides.

Even if each residue is within its legal limit, combining several residues - or eating a mix of different conventionally grown fruits in one meal (e.g. fruit salad 🍓🍇🥝) - may increase cumulative exposure over time.

A 2024 UK Government review also identified pesticide residues in staple foods like bread.

And a 2024 research review (Shehar et al.) examining pesticide exposure and human health suggests potential long-term impacts may include:
• Increased oxidative stress
• Disruption to hormonal systems
• Altered gene expression
• Associations with a higher risk of conditions such as diabetes, cancer, Parkinson’s and Alzheimer’s

This is about being aware.

So what can you do? 👇
✔️ Know which produce tends to carry the highest residues
✔️ If budget allows, prioritise organic options for the Dirty Dozen
✔️ Remove produce from packaging and wash thoroughly before storing and eating
✔️ Eat a wide variety of foods rather than relying heavily on a few items

Government monitoring does take place, but organisations like Pesticide Action Network UK also track trends over time to highlight recurring high-residue foods.
This isn’t about fear.

It’s about being able to make informed choices and make simple changes - so you can support your health and your family’s health in a way that works for you.

I hope this helps!

Let me know in the comments below if you were already aware of the dirty dozen list and of any changes you will be making to reduce your pesticide exposure.

PMID: 39717852

27/02/2026

Pesticides are chemicals used to control weeds, insects, fungi and other pests (think herbicides, insecticides, fungicides). They’re widely used in agriculture because they help to protect crops, aiming to improve the quantity and quality.

But here’s the part we don’t talk about enough 👇

We’re exposed to pesticides through food, water, soil and air. And while individual pesticide residues may sit below their “safety limit”, the concern isn’t always one chemical alone…

It’s the cocktail effect.

The Dirty Dozen, published annually by Pesticide Action Network UK (PAN UK), highlights fruit and vegetables most likely to contain residues of multiple pesticides.

These items are not bad, or to be avoided - it's about being aware so that we can make informed choices about what we consume and when to buy organic, especially if budgets are tight.

Look out for part 2 coming soon - why we should be interested and what we can do to reduce exposure.

In the meantime, save this for the next time you are in the supermarket!

25/02/2026

“It's the first time I’ve focused on all the good foods I can eat rather than what I can’t.” 💛

This is exactly why I do what I do.

Supporting you in a non-judgmental, personalised, and empowering way so you can:
✔️ Change habits sustainably
✔️ Feel properly nourished
✔️ Experience real, lasting benefits
✔️ Feel supported every step of the way

Nutrition shouldn’t feel restrictive - it should feel empowering.

If you're ready to rethink how you approach food and focus on what your body can thrive on, I’d love to support you.

⭐ Follow for evidence-based nutrition support
⭐ Share with someone who needs this shift

23/02/2026

For years, tinned coconut milk was a total cupboard staple in our house. Perfect for curries, sauces, desserts - even the odd mocktail.

But have you ever actually checked the ingredients list? 👀
Some contain stabilisers, emulsifiers… and shockingly, as little as 10% coconut.

And they’re not exactly cheap either.

So we made a simple swap.

🥥 Instead of tinned coconut milk, we now use creamed coconut (the block).
It’s 100% coconut - no added nasties, no fillers, no hidden extras.

And it’s so easy to use:
⭐ Half a block + boiling water
⭐ Makes roughly 400ml (about the same as a standard tin)
⭐ Store the rest in the fridge for next time

Simple. Cost-effective. Real food.

Another small swap that reduces ultra-processed ingredients without making life harder 💛

18/02/2026

Whether you’re working from home and need a quick, nutritious lunch - or feeding hungry kids at the weekend or during school holidays - wraps are such an easy go-to.

But have you ever checked the back of the packet?

Many ready-made wraps contain emulsifiers, stabilisers, added sugars and preservatives.

Ultra-processed… no thank you.

⭐ Simple swap:
Choose flatbreads made with real, simple ingredients instead.

I use these as:
🌯 Wraps (stuffed with chicken, watercress & homemade slaw)
🌮 Fajitas (using Ice Kitchen pastes)
🍕 Quick “make your own” pizza bases

They heat up in minutes in a pan or oven - and are also delicious torn up, dipped into creamy houmous, drizzled with olive oil and sprinkled with mixed seeds.

And while we’re talking fajitas…
Instead of the usual powder sachets, when I don’t have time to make my own seasoning mix, I use - definitely one of my favourite finds of 2025.

They’re frozen (so no need for preservatives), contain minimal additives, and are packed with flavour. We love the fajita paste, but there are lots more - Thai green and red curry pastes are also brilliant. Just heat, add veggies and protein, and dinner (or lunch) is sorted. Simple win.

Small swaps. Real ingredients. Nutrition that works for real life 💛

15/02/2026

It’s half term and I’ll be honest… I’m avoiding the supermarket this week with the kids 😅

Too many brightly coloured bottles and cans filled with fizzy, sugar-laden drinks, additives, and extra sweeteners — all designed to tempt them. And constantly saying no, negotiating, or trying to distract them? ........Exhausting.

Mine are pretty good these days because we’ve talked about what’s actually in these drinks and how they potentially affect energy, gut health and mood - but they are hard to escape.

No judgement here… the mum guilt is heavy enough already 💛

So when they’re thirsty and water just won’t cut it, here’s one simple swap 👇

🥤 Instead of ultra-processed squashes that glow in the dark, last forever, and contain additives and sweeteners that may impact the gut microbiome…
➡️ Try Rocks squash. Yes, it contains sugar - but that’s it. Fruit + sugar + water.

It’s not about perfection. It’s about better choices, most of the time.

👉 See the slides above for more family-friendly drink swap ideas.

14/02/2026

Happy Valentine’s Day! ❤️

Whether you are spending it with your partner, children, friends, fur baby or plants 🪴 - may your heart be full.

Have a great weekend!

13/02/2026

Not all illnesses are visible.

So many people carry on quietly - smiling on the outside - whilst living with daily symptoms like joint pain, headaches, fatigue, and low energy.

I know what that’s like.

And I understand the impact it can have on your work, your family, and your day-to-day life.

There are days when the symptoms feel so relentless you just want to switch off from the world. Wrap yourself in a duvet. Escape. Remember what it felt like to be healthy and symptom-free.

And when that’s not possible?

It can feel like an endurance marathon - simply trying to get to the end of the day whilst keeping everything (and everyone) else on track.

That is exactly why I do what I do.

I’ve experienced how powerful it can be to start looking at the root causes of symptoms. How nutrition and lifestyle changes - however overwhelming they may feel at first - can truly support health when they’re personalised, realistic and evidence-based.

There is nothing better than seeing a client begin to understand their triggers, learn how their unique body works, and regain confidence in making informed decisions about their health.

No longer fearing flare-ups.
Feeling back in control.
Living - and actually enjoying - life again.

And that deserves to be celebrated 💛

If you’re living with ongoing symptoms or a diagnosis and feeling overwhelmed or unsure where to start, you’re not alone.

Book a free, no-obligation chat via the link in my bio or the website - and let’s talk about the first step in your wellness journey.

11/02/2026

Mornings can feel like a full 5k 🏃‍♀️

Even when I think I’m organised - kids up, dressed, fed, snacks packed - it’s still a rush out the door.

That’s when it’s so easy to grab the cereal box or toast…
But by 10am? You’re starving, low on energy, and suddenly that sugar fix you promised to avoid all January is calling 😅

The truth is, many popular cereals (and even some mueslis & granolas) are packed with sugars, syrups, overly processed oils, and additives - which may spike blood sugar and leave you feeling hungry soon after.

⭐️ Simple food swap:
Choose a cereal with real ingredients, fewer additives, plenty of fibre and complex carbs to support your gut and energy levels.

Pair it with:
🥣 Thick, strained Greek yoghurt for protein
🍓 Fresh or frozen fruit
🥜 Healthy fats

A balanced breakfast that includes protein, fibre, complex carbohydrates, and healthy fats - designed to fuel your morning and keep you going until lunch.

And the kids love it too!🙌🙌

Small swaps. Big difference. 💛

Bio&Me FAGE

Emma-Jayne Adams Nutrition

11/03/2026

10/03/2026

06/03/2026

02/03/2026

27/02/2026

25/02/2026

23/02/2026

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11/02/2026

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