http://www.RocketFuelWellbeing.com/

Clemence Cleave Nutrition, London (2025)

20/05/2025

"When I'm at the office, I find it harder to have a decent lunch."
If this resonates with you, why is that?

Usually, the reasons are:
❌ Not many good options available
⏳ Time is tight
💭 Lack of inspiration
💰 A balanced meal costs too much

Of course, in an ideal world, we'd bring a packed lunch with us. But let’s face it, that’s not always possible.

So if you have to grab something on the go, here are 6 simple principles to guide your choice:

✅ Aim for roughly 600 kcal for your meal
✅ Have 1 to 2 portions of fruit and veg
✅ Go for something with dietary fibre — 6 to 10 g
✅ Choose something with protein — around 20 g
✅ Make it enjoyable — nourishment isn’t just about nutrients; pleasure matters too

You’ll find in the carousel a few suggestions for what you could grab from some of the classic spots around your office, the train station, a petrol station, or the airport.
They’re certainly not all perfect, but they’re a lot better than hitting the vending machine or skipping meals altogether!

👉 If you want the full low-down on why and how to make lunch work for you, find the link to the full blogpost (link in bio) with a cheat sheet to download!

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I’m an award-winning Registered Nutritionist, helping organisations bring nutrition into workplace wellbeing. If your organisation is looking for a practical, high-impact wellbeing solution, let’s chat!

14/05/2025

What motivates your food choices when you're out and about?

💰 Cost
📌 Convenience
😋 Pleasure
💚 Health

Ideally, we'd tick all those boxes. But in practice, it's not that easy:
Meal deals aren’t always well-balanced, options can be limited, and that sandwich can look so dull that we feel we have to treat ourselves to cheer up a bit!

To help you square the circle of cost, convenience, pleasure, and health, we at (in this case, me and ) put together this blogpost: Your Perfect Grab-and-Go Lunch Guide (link in bio)

It comes with a handy cheat sheet – Lunch on the Go – for you to download and pin to your desk.

👉 Find the link to the full blogpost in bio.

Bonne appétit!

__
I’m an award-winning Registered Nutritionist, helping organisations bring nutrition into workplace wellbeing. If your organisation is looking for a practical, high-impact wellbeing solution, let’s chat!

18/02/2025

It's all well and good to say that we need to eat more fibre, but how do we do it in a food environment where most foods are stripped of it?

With only 10% of UK adults meeting the 30g/day fibre recommendation, we need to actively seek out fibre-rich foods. But don’t worry - I’ve got you covered! Check out the infographic 👇for easy swaps and simple ways to take your plate to the next level.

🥬 Prioritise plants in your plate
🫘 Swap meat for a pulse/legume for at least one meal a day
🌾 Choose whole grains
🌻 Sprinkle dishes with seeds
🥜 Snack on nuts
🥔 Cook and then cool starchy foods (rice, potatoes, bread) to increase resistant starch (note: resistant starch isn't technically dietary fibre, but it act in a similarway)

A word of caution though: Don’t jump from zero to 30g overnight, or your gut migh tstage a protest! Your gut microbiota will be thrilled, but it’ll be like letting a child loose in a sweet shop - your previously fibre-starved bacteria might go wild and throw a rave in your tummy 🦠☢️.

Instead, increase your intake gradually over several days or weeks and start drinking more fluid. This gives your gut time to adjust and adapt to the new diet, keeping things smooth and comfortable. 😉

Check out our latest blog post for everything you need to know about fibre.
(link in bio)

11/02/2025

How many UK adults do you think are getting enough fibre?1 in 2? 1 in 5? ...
1 in 10! Yes, only 10% of us manage to hit the 30g a day fibre recommendation.

Why? Mainly because we’re not eating enough plant-based foods. And when we do, they’re often stripped of their original fibre content - think refined cereals, white flour, fruit juice and fat, salt and sugar packed ultra-processed foods.

For years, fibre was overlooked. At best, it was seen as a bulking agent for digestion. At worst, it was dismissed as a useless, indigestible non-nutrient.

How wrong we were! The more we study fibre, the more we realise how crucial it is for our health:
✅ Supports gut health and reduces inflammation
✅ Helps lower cholesterol and protect heart health
✅ Regulates blood glucose and supports type 2 diabetes management
✅ Plays a role in cancer prevention, especially bowel cancer
✅ Aids appetite regulation
✅ Emerging evidence suggests benefits for mental health too!

Time to boost your fibre intake! But don’t go all in at once - there are a few things to keep in mind to avoid discomfort.
Check out our latest blog post for everything you need to know about fibre (in bio 👆)

06/02/2025

Did you know… you actually *want* to know more about fibre?

Ok, I know - fibre isn’t exactly sexy. When you hear the word, you might think… 🥱💨.

But stay with me because it’s hashtag , and there aren’t many nutrients that get an entire month dedicated to them. In fact, to my knowledge, fibre is the only one! And for good reason:

💚 Great health benefits, backed by compelling evidence – from lowering cholesterol and regulating blood glucose to improving digestion, gut health, and even reducing cancer risk.
🍟 Most of us don’t get enough – our Western diet is seriously lacking in fibre.
🌱 Good for the planet too – a fibre-rich diet tends to be more sustainable.

Hopefully, this little teaser has made you a little more curious about fibre. So, how do you get more of this amazing stuff into your diet?

Start here – with my latest blogpost 👉 https://www.rocketfuelwellbeing.com/post/the-cinderella-of-nutrients-fibre
Stay tuned – I’ll be sharing infographics, tips, and easy ways to boost your fibre intake all month!

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21/11/2024

👩‍🍳 Just delivered the first in a series of hands-on cooking and nutrition workshops for the HR team at A&O Shearman!

It was breakfast time, so - surprise, surprise - we put together a delicious, healthy breakfast. We also explored how to bridge the gap between intention and action when it comes to behaviour change.

I’ll share some pictures of the event and me in action soon, but for now, here’s a sneak peek at some of the fantastic feedback I received:

💬 “A really well-balanced workshop! Interesting theory and education, plus we made a super healthy breakfast that was thoroughly delicious. Highly recommend!”

💬 “Informative. Fun. Delicious!”

💬 “You get bombarded with so much information in the media, so it was great to ‘dispel some myths’ and be reminded of what’s really important.”

Next week, we’re tackling lunchboxes - stay tuned!
If you’d like to organise something similar for your team, drop me a message 🚀💚

Special thanks to for keeping the workshop running smoothly, and to Team at A&O for making it all happen so effortlessly!

13/11/2024

💪🧬 What's the deal with protein? Protein is a nutrient with great PR, but if you are struggling to separate the hype from the truth, check out our latest blog post (link below), written with the wonderful .

Here are a few interesting facts:

⚡ Dietary protein has many functions in our body: building tissues, modulating hormones, regulating appetite, and fueling us. It’s truly a power nutrient!

⚖️ But unless you’re an elite athlete, you don’t need to eat huge amounts of it. A balanced diet should provide everything you need (check the blog post to see what that might look like)

📌 Some people may benefit from paying a bit more attention to their protein intake, like older adults, women in menopause, people with type 2 diabetes, and, of course, bodybuilders.

🫘 Plenty of plants are great protein sources, and you can get all the protein you need on a plant-based diet—variety is key! Plus, you get all the extra benefits from plants!

🔕 Watch out for marketing claims like "high in protein." While these foods may contain a decent amount of this trendy nutrient, they’re often pricier and lacking in other beneficial nutrients. Everyday foods like a handful of nuts, an egg, or a yogurt can be just as good and more affordable.

To learn more, head to the Fuel Wellbeing website 🚀💚!
https://www.rocketfuelwellbeing.com/blog

06/11/2024

🙋‍♂️ As much as I enjoy chatting about health, nutrition, and diet here on social media, nothing beats connecting in real life and meeting people face-to-face! 💬👥👥🚀

If you're interested in nutrition, gut health, or menopause insights (delivered with a thick French accent!), and you're nearby, come join me at the Manchester event on 26–27 November, and say hello! 👋😊

The line-up is fantastic 🌟: , , , , , .costabile , to name just a few.

I’ll be speaking on the 27th November in the session, “Keeping Up to Speed with the Science and Opportunities in Gut Health,” on an amazing panel withJon Walsh, co-founder of Bio&Me, and , science officer at Yakult.

In my talk, I'll share insights into the potential role of the gut microbiome during menopause, translating the science into practice.

Food Matters Live Manchester, is "a wonderful opportunity to meet with members of the food and drink industry and to delve into the exciting sustainability insights/nutritional science of 2024".
Reserve your spot and join me at Emirates Old Trafford on 🗓26-27 November - link in comments 👇

Looking forward to meeting you there!

04/11/2024

I often wonder how my message lands with you: does it inspire or sometimes feel a bit overwhelming?
I know I go on about the importance of eating a wide range of plants and share ideas on what to add to your plate, but my aim isn’t to make you feel inadequate. I hope instead to inspire you with simple, realistic ideas to make your diet work just a tiny bit better.

So here’s my monthly cue to think about which different veggies you could pick up this time of year: butternut squash, red cabbage, pears, beetroot, leeks…

Or maybe you’re up for trying something a bit more unusual, like:

🥬 Brussels sprout tops (pictured): These tender leaves can be simply wilted in a bit of olive oil—they’re delicious! For a little twist, add a clove of garlic and a chopped anchovy to the pan. To finish, sprinkle a few hazelnut pieces on top.

👽 Kohlrabi (also pictured): This alien-looking veggie is bit of a cross between a cabbage and a turnip, but unlike turnip, it’s slightly sweet. It’s great raw in a salad or coleslaw, or cooked. Yesterday, I roasted it with other seasonal veggies: cauliflower, red onion, and purple sweet potatoes. It was delicious!

What are your go-to, quick and easy recipes for October? Share below 👇

31/10/2024

It’s hard to think of a topic with more diet misinformation than cancer ♋ —and breast cancer 💓 in particular.
So, to close off hashtag , I’m breaking down 4 common diet-related claims to highlight what truly matters. 🚩 🚩 🚩🥦

🍯Claim 1: Cutting sugar starves cancer – FALSE ❌

You can’t starve cancer cells by cutting sugar - it’s too simplistic! Glucose, or “sugar,” is essential for all living cells, including our brain, organs, and nervous system. Even if you stop eating sugary foods, your body will make glucose because it’s that vital. Sure, too much sugar isn’t ideal for overall health, but the focus should be on a balanced, varied diet, not on eliminating all sugars.

🥛Claim 2: Avoid soy products – FALSE ❌

There’s a common belief that soy increases oestrogen levels due to its phytoestrogen content, which might worry those with oestrogen-responsive breast cancer. However, phytoestrogens don’t impact our circulating oestrogen levels. In fact, emerging evidence suggests that soy foods may even reduce recurrence risk.

⚖️Claim 3: You need to lose weight – UNCLEAR❓

This is a tricky one. Obesity is indeed a risk factor for developing cancer, and some weight loss may improve prognosis in people with obesity post-cancer diagnosis. But current evidence isn’t conclusive enough to make blank statements. Instead, avoid restrictive diets unless advised by your medical team, and focus on a diet rich in plant-based foods like whole grains, nuts, seeds, legumes, vegetables, and fruits which are known to be beneficial.

🔥Claim 4: Eat an anti-inflammatory diet – TRUE-ISH ✅

It depends on what you call an “anti-inflammatory diet.” Be cautious of diets that single out foods like gluten, dairy, nightshades, or “acidic” foods as inflammatory; evidence for these claims is often weak. However, a varied, plant-rich diet with plenty of polyphenols (bioactive compounds like those found in turmeric, green tea, tomatoes, and berries) is beneficial. That’s why eating the rainbow is so often recommended.

To protect yourself from rampant misinformation around diet and cancer: Always check the source! 👀
🚨What are their credentials? Look for AfN-registered nutritionists (ANutr or RNutr) or dietitians for nutrition advice.
🚨Does it involve expensive supplements? You likely don’t need them.
🚨Does it sound too good to be true?

What other claims have you heard around diet and breast cancer? Drop them in the comments! 👇

(In the comments, I’ll add a few trusted sites where you can find reliable info and fact-check certain claims.)

———
Hi my name is Clem.
I’m an award-winning nutritionist (MSc, RNutr) and workplace wellbeing specialist.
Give me a follow if you are interested in science-based nutrition information for your company or yourself.

16/10/2024

October is not only about hearty soups, tricks or treats, changing clocks, or kicking through fallen leaves 🍂. It’s also about taking a vitamin D supplement! 💊

Why, you ask? Surely a good diet should do the trick?
The short answer is … unfortunately, nope.

Now here’s the longer answer:

🍽 It’s really hard to get enough from diet alone. Vitamin D is found naturally in only a few foods (oily fish, eggs, some mushrooms, and fortified foods).

☀️ Our main way to get vitamin D is from the sun: when our skin is exposed to sunlight, it synthesises its own vitamin D. But between October and April, sunlight is scarce and doesn’t provide us with UV rays strong enough for us to make vitamin D.

❤️‍🩹 As a result, vitamin D deficiency is widespread in the UK - it’s estimated that up to 50% of the adult population have insufficient levels during the winter months.

Vitamin D is essential for bone, teeth and muscle health 🦴🦷💪. It may also play a role in immune function, with adequate vitamin D levels linked to a reduced risk of respiratory infections.😷

That’s why the NHS recommends all children and adults in the UK to take a vitamin D supplement between October and April.🌦️

PMID: 33408196
PMID: 38828942

01/07/2024

Hello Summer! ☀️ Bring on courgettes, peas, tomatoes, and berries. And with the warmer weather, how about making a refreshing gazpacho? 🍅🥒
It’s super quick to do and it tastes of holidays!

Ingredients 🧄🧅🍅:
1 red onion
1 garlic clove
1 red pepper
6 tomatoes
1/2 cucumber
1 celery stick
3 sprigs of parsley
1 slice of stale bread
2 tbsp sherry vinegar
3 tbsp olive oil
Iced water
Salt and pepper

Instructions 📝:
• Roughly chop all the ingredients and place them all, except for the water, in a bowl or directly in the blender. Leave to rest for 2-3 hours.
•Blend everything together and loosen the mixture with iced water until you reach the desired consistency. Season to taste.
•Keep in the fridge and serve cold with some sourdough bread.

For a bit more kick and a contrast of colour, add a bit of olive oil flavoured with persillade (a garlicky parsley seasoning).

hashtag hashtag hashtag hashtag hashtag

Clemence Cleave Nutrition

20/05/2025

14/05/2025

18/02/2025

11/02/2025

06/02/2025

21/11/2024

13/11/2024

06/11/2024

04/11/2024

31/10/2024

16/10/2024

01/07/2024

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