Emma's Nutrition

Emma's Nutrition Emma Ellice Flint degree-qualified Nutritionist, Perimenopause Menopause focus, Cookbook Author, Chef

Nutritionist, chef and author - wholesome nutrition to help heal your gut and balance your hormones. Emma's work focus is the perimenopause and menopause, how what someone eats can beneficially change their body and mind health during this time.

🫀 A new pre-clinical study has uncovered how oestrogen may help protect women’s hearts – especially when blood pressure ...
07/07/2025

🫀 A new pre-clinical study has uncovered how oestrogen may help protect women’s hearts – especially when blood pressure is high.⁣

A team at has discovered in mice that oestrogen boosts a natural protein (ANXA1) that helps shield the heart from damage. Without it, the heart becomes more vulnerable – especially in females.⁣

Although early days and lots more research is needed, especially in humans (this study was in mice), this breakthrough could lead to new, female-focused treatments for high blood pressure and heart disease – a long-overlooked area in medicine.⁣

“There’s an urgent need to uncover the distinct mechanisms driving hypertension and its cardiovascular complications in females - an underexplored population. Closing this knowledge gap is essential for developing more effective, sex-specific treatments,” Dr Qin, co-lead author of the study said.
PMID: 40619476

📌 A step forward in understanding why heart disease affects women differently – and what we can do about it.⁣

The ANXA1 protein can have anti inflammatory protective effects, in this case on heart health in relation to high blood pressure in mice.

🥗Big segue, but a reminder to also eat anti inflammatory foods where possible, based around the Mediterranean style diet , which is full of anti inflammatory heart healthy food like nuts, seeds, veggies, fruit, legumes and olive oil.

🥦🥕🍆🧅🧄🌶️🫜🍒🫛🍎🍊🥑🫘

A Mediterranean Inspired Salsa & Creamy Bean Mash🌿 Inspired by the flavours of Greece — juicy tomatoes, fresh herbs, and...
12/06/2025

A Mediterranean Inspired Salsa & Creamy Bean Mash

🌿 Inspired by the flavours of Greece — juicy tomatoes, fresh herbs, and plenty of extra virgin olive oil — this Mediterranean-style salsa is pure summer in a bowl 🍅☀️

I love layering it over a creamy white bean mash (mashed cannellini beans), all piled onto warm homemade flatbreads (recipe on my website!) 🫓✨

It’s a fibre-rich, phytonutrient-packed combo that supports gut health, reduces inflammation, and helps bring back that vibrant, bouncy energy — especially helpful in perimenopause and menopause when oestrogen’s natural anti-inflammatory effects begin to dip.

Use as a dip or top off flatbread, or tossed with pasta (I like lentil pasta)

Full recipe on my website and here

Salsa Ingredients:
2 large tomatoes, diced
¼ long red chilli, seeds removed and finely chopped
½ large ripe avocado, diced
Optional - 1 anchovy fillet, finely chopped
20-30g pitted olives, chopped
Optional - 1 tablespoon finely chopped red onion
1 large handful basil leaves, chopped
1 large handful parsley leaves, chopped
1 small clove garlic, peeled and finely crushed
1 heaped teaspoon baby capers
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
Pinch of salt

White Bean Mash Ingredients:
1 x 400g jar/can/tin of white beans, drained (cannellini or navy beans)
1 teaspoon cumin seeds
1 tablespoon extra virgin olive oil
Salt and pepper to taste

Method:
In a bowl gently mix all the salsa ingredients together.
In a separate bowl fork mash the beans together with the olive oil, cumin, salt & pepper.
Spread on flat bread or use as dips, or perhaps toss the salsa through quality, high protein, high fibre, pasta eg lentil pasta.

If not eating straight away, store in an airtight container in the fridge for 2 - 3 days.
Note if storing in the fridge leave out the salt until you wish to eat the salsa.
Do not freeze the salsa.

Eat well, feel well 💃💫

Thanks to the amazing: photo by & styling by

Migraine, Gut Health & Food - what’s the link?I was so delighted to be invited onto the  ‘Heads Up’ podcast 😃🙌🧠➡️The won...
30/05/2025

Migraine, Gut Health & Food - what’s the link?

I was so delighted to be invited onto the ‘Heads Up’ podcast 😃🙌🧠

➡️The wonderful Dr Katy Munro and I talked all about gut health, food and migraine:

🧠How the gut-brain axis relates to migraine✅
🧠Whether food triggers and diets actually work✅
🧠Evidence-based tips for managing migraine through nutrition✅

🙌This episode is full of grounded, practical advice ideal for anyone navigating migraine and nutrition 🧠🍔🍫🍊🥙🥗

Katy is so inspiring with her passion to help people with migraine😃. She uses her clinical knowledge and also thinks about multiple, seemingly unrelated, triggers ✅🧐

Well worth listening too! 👍

👉Available on Spotify and Apple Podcast

🎙 Listen now via the link in  bio, or see link in my stories, or head to the ‘Heads Up’ podcast for Season 6, Episode.1.

🫒 Ever wondered what makes olive oil so special for your health? 🫒Then don’t miss our Instagram Live with the brilliant ...
23/05/2025

🫒 Ever wondered what makes olive oil so special for your health? 🫒

Then don’t miss our Instagram Live with the brilliant 😃

📅 Tuesday 27th May
🕚 11am BST

Dr Simon Poole isn’t just any olive oil enthusiast — he’s a Cambridge-based medical doctor, internationally acclaimed expert, and award-winning author of many books including The Olive Oil Diet (yes, it’s a thing, and yes, it’s fabulous).

With 30+ years of experience and a passion for all things Mediterranean, Simon knows exactly why extra virgin olive oil deserves a place on your plate — and in your life.

He’ll be sharing the science, the secrets, and maybe a few myths about one of the world’s healthiest fats. 🧠💛🥗

Set your reminders and bring your questions – this one’s going to be rich, robust, and full of flavour!

this is so well explained , thanks Adam, and the dog....❤
15/04/2025

this is so well explained , thanks Adam, and the dog....❤

A good video all about why obesity is more common now. Hint - it’s not about will power. I’d love to know what you think...
20/01/2025

A good video all about why obesity is more common now. Hint - it’s not about will power.
I’d love to know what you think?

Gone swimming & hiking 😊  Just to let you all know, I'm heading away for a little bit of rest & recuperation.  I'm off t...
28/06/2024

Gone swimming & hiking 😊

Just to let you all know, I'm heading away for a little bit of rest & recuperation.

I'm off to the Greek islands for lots of swimming, Mediterranean food & a refreshing sea breeze! 🏊‍♀️💦

Then onto the Dolomites in Italy to go hiking & take in the majestic views. 🥾🥾🏔

Check my stories for pictures of my adventures and the food that I'm enjoying.

Speak to you soon!

Warmest,
Emma

I’m so sad to hear the news of Dr Michael Moseley’s death. Tragic. He was very special, having the talent to communicate...
09/06/2024

I’m so sad to hear the news of Dr Michael Moseley’s death. Tragic.

He was very special, having the talent to communicate health facts to people in such a way that they were happy to then give it a try.

In my early days as a Nutritionist in Australia he caused me to question my science thoughts around food - particularly amounts and timings.

He made such a huge beneficial difference to the health landscape in the UK and globally. Especially by encouraging people to understand that a diagnosis of Type 2 Diabetes can be reversed. Whilst also experimenting on himself and sharing the most current nutritional thinking, he brought all this knowledge into people’s homes, through different media, for anyone that wanted to listen, read or watch.

I know the island of Symi well and have holidayed there regularly. It’s rocky and treacherous outside of the habited areas. Easy to get lost and fall.

I am a huge admirer of Michael and
I feel so sad for Clare and their family 😞



📷credit: Alamy

Instagram Live with Liz Earle Wellbeing & myself!Join me from  &  …for an Instagram live on Tuesday 28th May at 12.30pm ...
16/05/2024

Instagram Live with Liz Earle Wellbeing & myself!

Join me from &

…for an Instagram live on Tuesday 28th May at 12.30pm (UK time).

We’ll be discussing everything HeraRise - so be sure to tune in.

Something new is coming very soon! 😍I'm very excited to talk to you about a new project, which ties in with my word of t...
03/05/2024

Something new is coming very soon! 😍

I'm very excited to talk to you about a new project, which ties in with my word of the year "Rise."

If you are signed up to my email list you’ll hear first (link to sign up to my email list in Stories and also through my website)

Keep an eye on my socials. 👀

Warmest,
Emma

Today is IBS Awareness DayIBS stands for Irritable Bowel Syndrome 🤔IBS is very complex, it may involve many different th...
19/04/2024

Today is IBS Awareness Day

IBS stands for Irritable Bowel Syndrome 🤔

IBS is very complex, it may involve many different things such as gut health, foods, mind/emotions, social situations, lifestyle, genes, and infection 🧐

IBS is twice as common in women than men. During the late phase of a woman’s cycle, and in perimenopause and early menopause, symptoms can be worse due to hormonal changes🚺

Symptoms vary from person to person, diarrhoea to constipation, gut cramping, bloating, pains, aches, mood changes. Symptoms that many people may get occasionally but with IBS they are more frequent and severe, can come and go, lasting for days or weeks or months 🧐

If you have unexplained weight loss, blood in your poos, changes to your pooing habits with no explanation, and/or feeling like you want to poo but nothing comes out 👉🏻👉🏻👉🏻then see your doctor.

➡️➡️ It is really important to go to your GP first and be checked out before doing anything else ✔️

What Might Also Help?

👉🏻The Low FODMAP Diet helps relieve IBS symptoms. I use it in my clinic work and it often helps. The best version of this diet is from the source, Monash University’s app:
👉🏻Where possible avoiding ultra process food (UPF) is also helpful; A recent study of over 170,000 people showed for every 10% increment of UPF eaten there was increased incidence of IBS by 8% (PMID: 38522476).
👉🏻I also really like: .ibs app which is gut-directed hypnotherapy.
👉🏻Plus movement and/or exercise can often help towards relieving symptoms. The type of movement and exercise is very individual, any type is helpful.
👉🏻Acupuncture can be helpful.

Also here are some other favourites:

👍🏻The book ‘What Every Woman Needs To Know’ by is well worth reading.
👍🏻I love the IBS friendly recipes on
👍🏻 recently did a show called ‘Is It IBS? IBS Mimickers’ well worth listening to.
👍🏻There are many good IBS networks/support groups eg

This is not medical advice, please see your doctor about your symptoms.

Confused about the terms Perimenopause and Menopause?😏Let’s clear things up!This is important because the conversation a...
12/04/2024

Confused about the terms Perimenopause and Menopause?😏

Let’s clear things up!

This is important because the conversation around midlife can lead to some becoming fearful their symptoms may last forever🤔

So here’s a breakdown for anyone born with ovaries:

➡️Perimenopause: Is the time leading up to menopause, lasting from a few years to a decade.
Since menopause can often occur somewhere between age 45-55 then perimenopause could start in a woman’s late 30s, but more commonly it is sometime in the 40s. Awareness around early menopause however is important too and accounts like and are worth checking out for this.

There are some comprehensive lists of perimenopause symptoms to take a look at, for example from and

Speak with your doctor if symptoms are troubling you and affecting your quality of life.

Good to know that this time of upheaval and transition, when hormones are out of balance, can begin to end when a woman goes into menopause✅

➡️Menopause: The day when menstrual periods have stopped for 12 months, marking the start of menopause.

➡️Post-Menopause: After menopause, enjoy a calmer time as hormone fluctuations settle. It might take a couple of years to feel fully adjusted to a new normal. Everyone’s journey is unique. For some symptoms can linger, it is always best to speak with your doctor about this.

➡️Nutrition and exercise can help all the way through, take a look at my blog post on my website titled: ‘My Top 10 Tips For Managing Perimenopause and Menopause’.

➡️I also really like this summary from Prof. Prior at Uni of British Columbia called ’Naming Women’s Midlife’: http://www.cemcor.ubc.ca/about-us/media-room/news/2024/naming-womens-midlife-british-columbia-women

This post does not replace medical advice

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Nutritionist, chef, presenter and cookbook author - wholesome nutrition to help heal your gut and balance your hormones.