Dr Emily Prpa PhD | Nutrition Scientist(@thenutritionreporter) 인스타그램 상세 프로필 분석: 팔로워 571,440, 참여율 2.8%

⚠️ Intermittent fasting doesn’t land the same on female bodies as it does on male ones — especially if you’re young, training, stressed, and menstruating 🩷 When food is delayed, women’s hormones and stress systems respond differently, which can impact mood, recovery, metabolism and our fertility hormones. This isn’t about me being anti-fasting. Instead, I just want to give you the full picture about the science we have right now for effects of intermittent fasting on female bodies, so you can make informed choices about YOUR body. You’ve got this. OK love you byeeee xoxo #WomensHealth #IntermittentFasting #HormoneHealth #nutritionist #health

DISCLAIMER If you want to hear what someone who dances like this has to say then stick around for the ride. Xoxo #thenutritionreporter #nutritionist #londonnutritionist #guthealthnutritionist

Hi, I’m Emily I’m a registered nutritionist with a PhD in Nutritional Sciences from King’s College London. I specialise in the science of gut health; my current research studies the connection between the gut and different organs and systems in the body, including the brain, skin and immune system. I am not here to influence; I am here to inform. My wellness journey began in 2012, but yours is the one that matters. I love matcha, Pilates, running, the ocean, sunsets, public speaking, early mornings and early nights. I don’t know where I would be without my family and the female friendships in my life. I laugh when I’m nervous. I eat ultra-processed foods. I overthink. I wear my heart on my sleeve. I dance when the world feels too big. If I could tell my younger self one thing it would be “You will find your people” xoxo #guthealthnutritionist #londonnutritionist #nutritionist #nutritionistlife 📷 @jadealanaphotography

A creamy, green sauce that you can add to anything throughout the week, salads, tray bakes, or pasta 💚 INGREDIENTS: 1 serving of whole-grain spaghetti 1-2 handfuls of rocket salad 3-4 sun-dried tomatoes (chopped) 1 tbsp capers GREEN SAUCE (4 servings) 1 cup frozen peas (defrosted with hot water & drained) ½ cup cashews 2 tbsp nutritional yeast 1 block (300g) silken tofu 2 large handfuls of spinach leaves 2 handfuls of fresh herbs 2 tsp pesto 1 tsp dried mixed herbs 1 tsp garlic powder salt and pepper to taste ½ cup soy milk to blend Optional nuts/seeds to sprinkle when serving (for example hemp seeds, sunflower seeds, pine nuts) METHOD: 1. Cook the pasta in boiling salty water according to package instructions. 2. While the pasta cooks, prep the sauce by blending all the ingredients for it in a blender until smooth. 3. Once the pasta is cooked and drained, add it back into the pot, pour over 1/4 of the sauce, add the chopped sun-dried tomatoes, capers and finally the rocket salad. 4. Optionally, sprinkle with some nuts and enjoy. 5. Store the remaining sauce in an air-tight container in the fridge for 4 days. Alternatively, make up one big batch of the green pasta if you prefer to eat it cold throughout the week. #Healthydinner #healthy

Girl, send this to your mum x And hi to my perimenopausal girlies 🩷 this one’s for you! #perimenopause #menopause #weightloss

In the words of @bbcstrictly keep dancing girlies 🪩🩷 This video was inspired by Eve Simmons & for anyone (but especially my millennial girlies) who are in a chapter of beginning again, I highly recommend reading Eve’s book: What She Did Next. #fertility #girlscience

Say hello to your new favourite breakfast: BLUEBERRY & LEMON OVERNIGHT OATS 🍋 🫐 💛 The rumours are true — it’s packed with protein, fibre, healthy fats, complex cups and so much JOY to help you start your day right. INGREDIENTS (meal prep-makes 3 jars/bowls) 1.5 cup rolled oats 3 tbsp chia seeds 3 tbsp almond flour 300g Greek-style yoghurt 1 + ¼ cup milk of choice ½ lemon zest & juice 3 tsp maple syrup/honey (or to taste) 3 tbsp vanilla protein powder (optional) CHIA JAM: 80g frozen blueberries 3 tsp chia seeds Optional drizzle of honey/maple syrup Optional: fresh blueberries almond flakes and cashew butter to top METHOD: 1. Make the chia jam by heating the berries in a pan, and simmer on low heat for a few minutes. Stir in the chia seeds. Transfer to a heat-proof jar and let it sit for 10-15 minutes. 2. Meanwhile, in a large bowl, mix the oats, chia seeds, almond flour, Greek yoghurt, milk, lemon zest and juice, maple syrup, protein powder (if using) until smooth. 3. Layer the oat mix and chia jam into jars, divide equally between. Top with fresh blueberries and optional almond flakes and cashew butter. 4. Let it set in the fridge for 2 hours or overnight. You can find all the nutritional info for this recipe on my website. #overnightoats #breakfast #mealprep

Welcome to another what I eat in a day as a PhD Nutritionist 🩷 Breakfast: blueberry & lemon overnight oats-recipe is on my website and the recipe video is coming this week Lunch: sourdough toast with chickpea “tuna” and avo (recipe is also up on the website) Snack: some blueberries, macadamia nuts & chocolate and a decaf coffee Dinner: easy peasy pasta (recipe on website, reel coming soon!) ⚠️ Disclaimer: My WIEIAD videos are shared for food inspiration only. #whatieatinaday #wieiad #whatieatasanutritionist #whatieat

WELCOME TO EAT LIKE A PhD NUTRITIONIST 🛒 🥦 WEEK 3 This week’s dinner is a super greens one pot lasagne. INGREDIENTS: 6-8 wholewheat lasagne sheets (broken up) 150g grated cheese (mozzarella, cheddar or mix) 2 tbsp pesto (for dollops on top) 1 tbsp olive oil 1 medium red onion, finely chopped 1 clove garlic, minced 2 tins chopped tomatoes (400g each) 2 medium courgettes, slices into half moons 1 jar butter beans with stock. If using a can, drain & rinse the beans 1 tsp dried oregano ½ tsp chilli flakes salt & pepper to taste SPINACH & RICOTTA LAYER 500g fresh spinach 250g ricotta 2 tbsp fresh dill, chopped 1 tbsp fresh bail, chopped salt & pepper to taste BECHAMEL SAUCE 40g plain flour 40g butter 400ml milk Fresh nutmeg METHOD: 1. Pre-heat the oven at 180C. 2. Heat olive oil in a large pan. Add chopped onion and garlic and sauté. Add chopped tomatoes, courgettes, butter beans, oregano, chilli flakes, salt, and pepper. Simmer 15 min. 3. Ricotta layer: blanch spinach in boiling water (or sauté), drain and roughly chop. Mix in ricotta, dill, basil, salt, and pepper. 4. béchamel sauce: melt butter in a small saucepan. Stir in the flour and cook for one minute, while constantly stirring to remove any lumps. Gradually whisk in the milk little by little - make sure you whisk well between each addition. Cook until thickened. Season with lots of freshly grated nutmeg, salt, pepper. 5. Assemble the lasagne: break the lasagne sheets into smaller pieces and stir them into the tomato layer. Spoon the ricotta mixture on top of the tomato layer and stir gently. Pour over the béchamel and add small dollops of pesto. Sprinkle grated cheese evenly on top. 6. Bake for 25-30 minutes until golden and bubbling. Follow the @nutritionreporter to not miss any episode of the meal-prep series! All recipes are pinned in the highlight on my page and on my website (linked in bio). #mealprep #highprotein #highfibre #lasagne #comfortfood

HOW TO BUILD BALANCED BOWLS: Salted Date Caramel Baked Oats 🩷 The formula: Whole rolled oats, dates = CARBS = ENERGY + Greek yoghurt, nut butter = PROTEIN = SATIETY + Oats, = FIBRE = FULLNESS + Nut butter = FATS = NOURISHMENT + Salted date caramel = JOY = HAPPINESS Here’s the science: 🌟 As you add complex carbs (e.g., quinoa, sweet potato, brown rice), you’ll feel energised — carbs are your body’s preferred fuel source. 🌟 When you add a source of protein (e.g., salmon, tofu, eggs), you’ll feel satisfied — protein helps regulate hunger and supports hormone health. 🌟 Adding fibre (e.g., greens, beans and sweetcorn, veggies) makes you feel full — and support your gut microbiome while you’re at it. 🌟 As you add healthy fats (e.g., avocado/guac, olive oil, nuts, seeds), you’ll feel nourished — fats help you absorb key vitamins and support your hormones balance. 🌟 And adding a little of what you’re craving (e.g., nacho crisps, chocolate, or cheese), you’ll feel happy — and isn’t that what matters most? So now that’s a plate to make me feel: energised, satisfied, full, nourished and happy. If you want to make this caramel baked oats - find it on my page or website (linked in bio) #nutrition

WELCOME TO EAT LIKE A PHD NUTRITIONIST 🛒 🥦 WEEK 3 This is a meal prep series focusing on high-protein and high-fibre recipes to support your busy life and help you feel your best! This week’s snack is: PEANUT BUTTER & JAM PROTEIN BARS 🥜 🍓 Makes 8 bars INGREDIENTS: BASE LAYER 100g almond flour 100g oat flour 1 scoop protein powder (vanilla or unflavoured) pinch of salt 5 tbsp peanut butter 3 tbsp maple syrup 3 tbsp milk (I used oat) 1 tsp vanilla extract JAM LAYER: 1 cup raspberries 1 tbsp chia seeds pinch of cinnamon TOPPING 80g dark chocolate 2 tsp coconut oil 1 tbsp peanut butter sea salt to sprinkle on top METHOD: 1. Prep the jam layer by mashing fresh raspberries with a fork until runny, mix in the chia seeds and cinnamon. Put it into the fridge to set. 2. In a separate bowl, add the oat flour, almond flour, protein powder, and salt. Mix well and then mix in the nut butter, milk, maple syrup, and vanilla until smooth. 3. Press the dough firmly into a lined loaf tin, using the back of a spoon to press it down. Then, once the chia jam is set, scoop the mix onto the dough layer and spread evenly. Let it set in the fridge for 30 minutes. 4. Melt the dark chocolate with coconut oil and then stir in a spoonful of nut butter. Pour over the chilled bars, spread evenly and sprinkle with sea salt. Leave it in the fridge to set for 1-2 hours or overnight. 5. Once the bars set, cut into 8 bars*. Store in an air-tight container in the fridge for 4-5 days or freeze individually. *To make the cutting process easier, freeze for 5 minutes before cutting them. Follow the @nutritionreporter to not miss any episode of the meal-prep series! All recipes are pinned in the highlight on my page and on my website (linked in bio). #mealprep #highproteinsnack #proteinbar

PSA: STOP FEELING BAD ABOUT THE FOOD YOU EAT. 📚 References: https://doi.org/10.1521/jscp.2007.26.10.1120 https://doi.org/10.1037/a0023467