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.

07/06/2026

🥾 Walking the Portuguese Camino Central 🇵🇹

I’ve just finished walking approximately 100 km of the Portuguese Camino Central, from Porto to Valença, and it was honestly one of the most enjoyable travel experiences I’ve ever had.

Over six days, we walked through forests, vineyards, tiny villages, alongside streams and across mountains. Some sections were beautiful countryside, others less glamorous roads and towns, but there was something incredibly calming about simply putting one foot in front of the other each day.

We stayed in small guesthouses and quintas, ate plenty of local food (including some memorable cod dishes and an amazing mushroom stew!), and met friendly pilgrims from all over the world.

What surprised me most was how simple life became. Each day revolved around walking, eating, sleeping and repeating it all again the next morning.

I’ve saved all of my Camino photos and videos into a new Highlight bubble if you’d like to see more of the journey (see above bubble). Including my simple daily picnic!

And if you’d like all the details…where I stayed, what I ate, what I packed, how I prepared, and what I’d do differently next time…I’ve written a full post on my Substack (link in bio).

Have you ever walked a Camino, or is it on your travel wish list?

#2026

04/05/2026

When I travel, my routine shifts with more meals out, richer food, less fibre.

One thing I keep consistent:
1 tsp chia seeds soaked overnight in water, drunk first thing.

They form a gel that can help support bowel regularity. Simple, but effective when everything else is less predictable.

Plus I keep supplements minimal.

My go-tos:

1. ‘Magnesium Plus’: magnesium + B vitamins, as they may help support energy to keep me going all day.
2. ‘Berry C’: a little extra vitamin C with vit C-rich whole food powders, helpful for me especially when fruit & veg intake isn’t ideal.
3. ‘For Hair, Skin & Nails’: currently trialling this as a 3-month project, so I kept it consistent while away.

I love all the supplements in my range (and I’m especially proud of their quality), but minimal works best for me when travelling. So I leave the fat-soluble ones at home (e.g. fish oils).

What do you take with you when you travel?

08/04/2026

A simple lunch built from everyday fridge staples - nothing fancy, just good ingredients put together well.

Lentils, crunchy vegetables, eggs, a little cheese, and a quick dressing of dill, olive oil and apple cider vinegar. I’ve added some wild garlic leaves too, as they’re in season here in the UK.

It comes together in minutes, but gives you a meal that is fresh, tangy, full of texture - and quietly doing a lot of good behind the scenes.

With around 8–10g fibre and ~30g protein to keep you satisfied and well nourished.

It also makes it easy to aim for one of your three daily meals containing roughly 10g fibre and 30g protein.

And importantly, it tastes so good and is quick to make - because we’re not spending all day in the kitchen. (Unlike me, as it’s my happy place.)

Recipe:

Serves 1

Time - maybe 5 minutes.

Ingredients:
70g cooked black beluga lentils
2 large eggs (I fried mine for speed)
50g carrot, grated
50g cucumber, chopped
30g celery, finely sliced
30g capsicum (pepper), chopped
30g butterhead lettuce
A small handful of wild garlic leaves (optional, because it’s in season)
~25g Parmesan, finely grated (a great source of calcium)

Dressing:
1 tbsp fresh dill, finely chopped
1 tbsp extra virgin olive oil
½ tbsp apple cider vinegar
Salt + pepper

✨ Quick reminder! Let’s cook together! 🎥🍳My Live YouTube Cook-Along kicks off tomorrow, Saturday 21st March, at 9am UK /...
20/03/2026

✨ Quick reminder! Let’s cook together! 🎥🍳

My Live YouTube Cook-Along kicks off tomorrow, Saturday 21st March, at 9am UK / 8pm Australia.

How to join:

Check the link in my bio and stories for the menu & shopping list. 📝

Grab your supplies, a cup of tea and let’s knock up something seriously tasty together ☕

👇 Comment “I’M IN” if you’re joining live! 🎉🙌

🎉✨ Exciting news! Our Bone Health Workshop is almost SOLD OUT! ✨🎉A full-day “food + movement” bone health experience 💪🦴💛...
19/03/2026

🎉✨ Exciting news! Our Bone Health Workshop is almost SOLD OUT! ✨🎉

A full-day “food + movement” bone health experience 💪🦴💛

Think: strong bones in midlife - what to eat 🥗 + how to move 🤸‍♀️ (with confidence!) 🙌

⏳ Only a few tickets left… and early bird pricing ends next week 🐣💸

Dinah and I are honestly so excited 😄💃🦴 - because this is the very first time we’ve ever run this workshop together! 🎊✨

If you’ve been thinking about joining us to learn how to build stronger bones and support your long-term health 🌿💫, now’s the moment to grab your spot 🏃‍♀️🎟️

📍 Saturday 25th April
📍 Oxfordshire 🌳🏡

🔗 All the details are on my Events page - link in my Stories + website link in my bio 💻📲💛

We can’t wait to see you there! 🥰🦴✨

If you’ve ever felt whiplash from the low carb vs low fat debate… I think this new study helps. 😅💛A large US study (near...
17/03/2026

If you’ve ever felt whiplash from the low carb vs low fat debate… I think this new study helps. 😅💛

A large US study (nearly 200,000 people, followed for decades) found that diet quality mattered far more than whether the diet was “high fat/low fat” or “high carb/low carb” when it came to coronary heart disease (CHD) risk.

Here’s the key nuance 👇

✅ “Healthy” low-carb and “healthy” low-fat patterns were linked with lower CHD risk (think: better-quality sources of fats/carbs/protein - fruits, veg, whole grains, nuts/seeds, etc).
❌ “Unhealthy” low-carb and “unhealthy” low-fat patterns were linked with higher CHD risk.

In plain English:
You can cut carbs… and still eat poorly.
You can cut fat… and still eat poorly.
What seems to move the needle is where those carbs and fats are coming from - more whole/plant-rich foods vs more refined/processed choices.

And it wasn’t just about long-term risk either 👇
The healthy-quality versions of both patterns were also linked with a more favourable health profile:
✨ Lower triglycerides (blood fats)
✨ Higher HDL cholesterol (“good” cholesterol)
✨ Lower hs-CRP (a marker of inflammation)
Plus a more favourable “metabolomic” signature - basically, helpful shifts in tiny blood compounds that reflect metabolism (including markers linked with gut-microbe activity).

So if you’re trying to support heart health (and age brilliantly, since what’s good for the heart is good for oyur bones and brain too! 😉):
➡️ Don’t get trapped in macro maths.
➡️ Put your energy into food quality: beans/pulses/legumes, vegetables, nuts/seeds, whole grains, fruit 🌿🍓🥜

Study published January 2026
PMID: 41670561

15/03/2026

What better way to show your love — or be shown love — than with a homemade loaf of bread? 💛

This morning, on Mother’s Day in the UK, I’m thinking not only of mothers, but of all the wonderful women in our lives — mothers, daughters, sisters, friends, partners, neighbours, mentors — and also the women who may need a little extra care and support right now.

My Goddess Loaf feels like the perfect recipe to share today. It’s simple, deeply nourishing, full of fibre, protein, seeds and goodness, and made with ingredients that truly earn their place.

Sometimes love looks like a text message.
Sometimes it looks like showing up and a big hug.
And sometimes, it looks like making someone a beautiful loaf of bread.

Head over to my Substack for the full Mother’s Day post and recipe ✨
Link in my Stories and Bio

And from Facebook you can click through to it here:
https://open.substack.com/pub/emmaelliceflint/p/a-nourishing-loaf-of-bread

JOMO: the Joy of Missing Out 😌✨(aka the moment you stop trying to “keep up” and start choosing what actually feels good)...
12/03/2026

JOMO: the Joy of Missing Out 😌✨
(aka the moment you stop trying to “keep up” and start choosing what actually feels good).

We talk a lot about FOMO - the fear that everyone else is doing something better, busier, shinier… and we’re missing it.

But JOMO is the antidote: contentment in disconnecting, being more present, prioritising self-care, and giving yourself real permission to say “no” to the non-essential. 🌿

Recently this has really resonated with me, as I’m feeling like I am being pulled in so many directions.

Psychology Today describes JOMO as an “emotionally intelligent” antidote to FOMO - it’s about being present and content with where you are, tuning out the “shoulds”, taking tech-free breaks, and being intentional with your time.

And here’s the bit I love most:

JOMO isn’t just declining plans - it’s learning to be comfortable in yourself, so you don’t need external validation for how you live (how often you work out, how often you socialise, how “productive” you look).
It’s choosing what’s right for you - without guilt or shame. 💛

A little JOMO check-in for today:

Before you say yes, ask:

1. Is this a “hell yes”… or a people-pleasing yes?
2. Will it nourish me or drain me?
3. What am I protecting by saying no? (time, sleep, peace, energy)

Because missing out on one more thing might be exactly how you show up better for the things (and people) that matter most. ✨

Comment JOMO if you’re in this - and tell me your experience? 👇😄

Happy International Women’s Day 💛8 March 2026 | Theme: Balance the ScalesToday is a celebration of women and girls - and...
08/03/2026

Happy International Women’s Day 💛
8 March 2026 | Theme: Balance the Scales

Today is a celebration of women and girls - and a reminder of what changes when equality isn’t an “extra”, but the standard.

⚖️ Balance the Scales is about creating a world where every woman and girl can be safe, heard, respected, and free to shape her own life. Because when women stand equal:
✨ families are stronger
✨ workplaces are fairer
✨ communities thrive
✨ society becomes safer for everyone 

So here’s your gentle nudge for today:
✅ amplify a woman’s work
✅ share opportunities (and credit)
✅ challenge bias when you see it
✅ check in on the women in your life
✅ support organisations doing the hard yards

To every woman reading this: I see you - your strength, your care, your ambition, your humour, your grit. 💪🌸

Tell me in the comments: what do you think is one way that helps “balance the scales” in our homes, workplaces, or communities? 👇

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