Natalie Lemming Nutrition

14/10/2024

I am leading a piece of research for the University of Aberdeen, to identify consumer usage of tap water for drinking and food preparation. We want to understand the factors driving consumption, behaviour and choices and if consumers are aware of the environmental impact of plastic waste. The results of this study will help to inform behaviours and choices around water consumption, which may contribute to the development of public health measures. By understanding if a cognitive disconnect exists, the study seeks to address the environmental impacts of bottled water consumption, including plastic waste and carbon emissions, and promote the use of tap water as a safe and sustainable option.

If you have 5-10 minutes to complete the survey i would be extremely grateful! You will be entered into a prize draw to win £50, £40or £30 amazon vouchers as a thank you for your time.

16/05/2024

What can we learn from the Blue Zones?

The Blue Zones are regions in the world, which have a particularly high amount of old people. And by old we mean “really old” - lots of them get 100 years and older! 🧓

How can you live that long?
Researchers identified quite a few healthy lifestyle habits from those 100-year-olds that might lead to a longer, healthier life. Here’s what we can learn:

🌱Eat plenty of plants - people in the Blue Zones eat a great variety of fresh vegetables and fruits, whole grains, and legumes. And: They stop eating before they feel too full.
👣Move your body - regular, low-intensity movements like walks or gardening are part of every day.
🌀Reduce stress - have you tried meditation, yoga, journaling or other mindfulness activities?
🫂Surround yourself with loved ones - deep relationships are a great priority.
💫 Find your purpose and connect in a strong community.

By embracing healthy lifestyle habits we can cultivate a healthy, longer and more fulfilling life. Yes, genetics may play a role, but this is not everything.

What is your key takeaway from this?

16/05/2024

16/05/2024

Bone health and bone mass not only relies on adequate intake of nutrients such as calcium and protein but also Vitamin D to ensure efficient absorption of calcium. Without adequate vitamin D, less than 10-15% of dietary calcium is absorbed by the body. NICE guidelines recommend a daily supplement of at least 10mcg of vitamin D 🦴 ☀️ 🥛 🧀 🥩 🐟

An increased risk of fracture, particularly at the spine, hip, wrist, humerus, and pelvis is common in osteoporosis due to low bone mass with micro-architectural disruption and skeletal fragility.

Diet is one of the many risk factors for osteoporosis. The process of bone formation requires an adequate and constant supply of nutrients, such as calcium, protein, magnesium, phosphorus, vitamin D, potassium,.
For personalised nutrition support for bone health, find a PSA-accredited BANT nutrition practitioner at bant.org.uk

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16/05/2024

Weekly NED Alert - Life expectancy can increase by up to 10 years following sustained shifts towards healthier diets in the United Kingdom in Nature Food. 2023

The mortality rate is rising in the United Kingdom (UK) due to poor quality dietary patterns. This research estimated the benefits of sustainably changing the unhealthy dietary pattern to the Eatwell Guide or longevity-associated dietary pattern on life expectancy in the UK.

Longevity-associated dietary pattern is based on a moderate consumption of whole grains, fruit, fish and white meat; a substantial consumption of dairy, vegetables, nuts and legumes; a comparatively low consumption of eggs, red meat and sugar-sweetened beverages; and a low consumption of refined grains and processed meat.

In UK adults aged 40 years, the change from an unhealthy dietary pattern to the Eatwell guide added 8.9 years in males and 8.6 years in females to their life expectancy. Furthermore, sustained adherence to a Longevity-associated dietary pattern increased life expectancy up to 10.8 years in males and 10.4 years in females.

Healthcare professionals can use the results of this research to develop health policies and to understand the beneficial effect of following the Eatwell Guide or longevity dietary pattern in increasing life expectancy in middle-aged men and women in the UK.



This paper has been BANT enhanced on the Nutrition Evidence database https://www.nutrition-evidence.com/article/37985698?term=longevity&limit=expert_opinion:Plain%20Language%20Summary.

The next Nutrition Evidence alert is due out soon. Sign up now so you don’t miss out https://www.nutrition-evidence.com.

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02/08/2023

Ive enjoyed all the tasty French food this past week, croissants, moules, pan bagnat, quiche, frittes and salads. This goats cheese salad was delicious 👌🏻 🇫🇷 .lemm

30/07/2023

Moules en France 🇫🇷 cant beat it!

14/06/2023

The best thing about Greece… the food. The most delicious greek salad 🇬🇷 🥗 .lemm

10/03/2023

Fibre is an essential nutrient to consider for a healthy diet, it can be found in cereals, wholegrains, fruits, vegetables, beans, pulses, nuts and seeds. 🥜 🌾 🫐 🍊 🍌 🥕🥦

But despite it’s wide availability, the average adult in the UK gets less than 15-20g a day. The recommended amount is 30g per day in the UK. Fibre contributes to lowering risk of heart disease, stroke, type 2 diabetes and bowel cancer. It can also reduce the amount of fat uptake in your diet. ♥️

Fibre plays several important roles in our body, one of which is managing blood glucose. Consuming fibre alongside carbohydrates and protein allows a much slower absorption and digestion of blood sugar 📉

A good source of fibre is anything around 3 grams per 100 grams or more. 🟰

A high source of fibre is anything around 6 grams per 100 grams or more. ⬆️

Focus on making small swaps to higher fibre foods and gradually increase the fibre content of your diet. ⚖️

Easy swaps are choosing wholegrain and wholemeal over white breads, grains and pastas as well as adding vegetables to meals. Fruit is also an excellent source of fibre too 🍎🥦🍓🥙🥑🍌

24/02/2023

Coming home feeling refreshed after a week in the Austrian mountains 🏔️ and looking forward to starting a new NHS role with the Dietetics and Nutrition team at UHL. I’ll still be available to work with a small number of private clients in clinic for health related nutrition support.

31/01/2023

🙌🏻

NUTRITIONISTS EAT BREAD TOO 🍞😅 Carbs, and bread in particular, are feared by many after countless headlines that suggest they’re the enemy ❌ BUT I’m here to tell you that eating bread is okay 👍🏼 and may actually be beneficial to your health too!

Here’s my top 3 reasons why bread can be included in your diet 👏🏼👏🏼👏🏼

1️⃣ CARBOHYDRATES Try to opt for wholegrain or seeded varieties instead of simple white bread, as this will help to maintain blood sugar and energy levels ⚡️ This also makes it a great source of fibre for the body to help with digestion too! Remember though that white varieties of bread products can still be enjoyed as part of a balanced and healthy diet 🥗

2️⃣ VITAMINS & MINERALS 🤩 Bread, especially if it’s fortified, can contain a whole host of nutrients that are needed for the body to function optimally 🙌🏼 such as B vitamins, iron, calcium and vitamin D too.

3️⃣ INEXPENSIVE & VERSATILE 💰 With costs on everyone’s minds at the moment, this is a relatively cheap household staple. Plus, it’s a super versatile ingredient 😍 as you can make delicious sandwiches with a variety of fillings, eat as toast topped with anything you like such a PB & banana 🍌or eggs & avocado 🥑 dip it into soups or make into crunchy croutons too!

Every food has a place in our diet so always remember to eat what you enjoy in moderation 😍 don’t demonise or label foods as good or bad to help maintain a positive relationship with food!