If you find yourself restricting or skipping meals during the day, only to feel completely out of control around food by evening - you are not alone, and you are not weak. This is one of the most common patterns I see in clinic, and there is real biology behind why it happens. Evenings are genuinely harder. Understanding what is driving the pattern is the first step to doing something about it. What is night-time overeating? Night-time overeating covers a wide range of experi

A traditional Cretan Greek salad recipe from an HCPC Registered Dietitian who grew up in Crete. Simple, fresh and packed with Mediterranean diet benefits for heart health and blood sugar.

What verified 2024-2025 research actually shows about nutrient deficiencies, muscle loss, side effects, and weight regain after stopping GLP-1 medications, and how dietitian support changes the odds.

Sushi brick If you've been seeing the Sushi Brick all over your feed lately, trust me it lives up to the hype. This is the recipe I actually use, layered exactly the way I do it in my videos, and it comes together in under an hour (most of that is just chilling time). No rolling, no special skills needed. Just a loaf tin, some cling film, and a confident flip at the end. The salmon goes in first, so when you unmould it you get that beautiful, glossy top layer. It's as satisfy

I've been making these on repeat and they genuinely taste like a treat. No baking, no oven, ready in under an hour and they keep in the fridge all week. If you're looking for a high protein snack that actually satisfies a sweet craving without derailing your goals, these are it. Homemade salted caramel energy balls Why these salted caramel cashew energy balls work so well for meal prep Snacks are usually the hardest part of eating well during a busy week. When you're tired or

Sustainable weight loss is one of the most searched topics in nutrition and also one of the most misunderstood. After years working with clients in NHS weight management services and private practice, I want to share what the evidence actually says about losing weight in a way that lasts. Woman cutting parsley Why most diets fail long term Around 80% of weight lost through dieting is regained within five years. This isn't a failure of willpower - it's a predictable biological

High cholesterol affects around 6 in 10 adults in the UK, yet there's a huge amount of confusion about what it means, what causes it, and what you can actually do about it through diet. Let's cut through the myths and focus on what genuinely works. Understanding cholesterol Cholesterol itself isn't bad - it's essential for cell function, hormone production, and vitamin D synthesis. The issue is with the balance and type. LDL cholesterol (often called 'bad') contributes to pla

If you've ever felt like you're eating for reasons that have nothing to do with hunger - stress, boredom, loneliness, habit, or just because the biscuits are there - you're not alone, and you're not broken. Emotional eating is extremely common, and it often has nothing to do with willpower or self-discipline. Understanding what's driving it is the first step to changing it. Woman enjoying a donut What is emotional eating? Emotional eating means using food to manage emotions r

Type 2 diabetes is one of the most common conditions I work with as a dietitian and also one of the most responsive to dietary change. The right nutrition approach can meaningfully improve blood sugar control, reduce HbA1c, support weight management, and in some cases contribute to remission. Here's what the evidence actually supports. Health consultation with patient Understanding blood sugar and carbohydrates Carbohydrates raise blood glucose more than any other macronutrie

Polycystic ovary syndrome (PCOS) affects around 1 in 10 women in the UK, yet nutrition advice online is often contradictory, overwhelming, or just plain wrong. As a registered dietitian who works with many clients with PCOS, I want to cut through the noise and share what the evidence actually says and what genuinely helps. Diverse women posing Why diet matters in PCOS PCOS is a hormonal condition, but it's closely linked to insulin resistance in around 70% of cases. Insulin r

We’ve all noticed it - grocery shopping feels more expensive than ever. Recent data suggests UK food prices could rise by up to 50% by November 2026. Between 2020 and 2025 alone, prices increased by 38.6%. For a family household spending around £500 a month, that’s an extra £190 - every single month. It’s no surprise this feels overwhelming. But the good news is: eating well doesn’t have to mean spending more. With a few simple shifts, you can reduce your grocery bill without

Weight gain during menopause is common and influenced by hormonal, physiological, and lifestyle factors - not just willpower. This article explains why these changes happen and offers practical, sustainable strategies to support healthy weight management, including nutrition, strength training, and lifestyle habits.

I grew up on the island of Crete, where olive oil, honey, and home-grown produce were part of everyday life. Meals were simple, seasonal, and shared - less about following a “diet” and more about how people lived. Looking back, this way of eating closely reflects what research now describes as traditional Mediterranean dietary patterns: local, minimally processed, plant-rich foods, rich in extra-virgin olive oil, and embedded within a social, active lifestyle (Godos et al.,

Dietitian offering advice to a patient with Diabetes When looking for nutrition advice in the UK, you may wonder what the difference is between a dietitian and a nutritionist . Although these titles sound similar, they represent different qualifications, training and roles. Understanding the difference can help you choose the right professional for your health goals or medical needs. What Is a Dietitian? A dietitian is a regulated healthcare professional trained to assess, d

Calton Hill in Edinburgh If you’re looking for a dietitian in Edinburgh , you may be wondering how to choose the right professional for your needs. With so much nutrition advice online, it can be difficult to know what information is reliable and who to trust with your health. A registered dietitian provides evidence-based nutrition advice tailored to your individual health goals. Whether you are looking to manage a health condition, improve your relationship with food, or s

Starting your day with a breakfast that keeps you full, supports your energy, and nourishes your gut can feel like a challenge. Many chia puddings offer plenty of fibre but fall short on protein, leaving you hungry soon after eating. This protein-packed chia pudding changes that. It delivers 18 grams of protein and 15 grams of fibre per serving, making it a balanced, blood sugar-friendly breakfast that fuels your morning. As a Registered Dietitian, I focus on meals that are s

Intermittent fasting is a topic I hear about almost every week in my clinic. People often ask: “What do you think of intermittent fasting?” The information online can be confusing - and sometimes misleading - so it’s worth stepping back and looking at what the evidence actually tells us. This article explains what intermittent fasting is, how it works, and what research says about its benefits and limitations. What Is Intermittent Fasting? Intermittent fasting (IF) is an eati

The “All or Nothing” Mindset: Embracing Balance in Nutrition One of the biggest barriers to lasting change is the “all or nothing” thinking pattern . This mindset makes you believe you must be perfect 100% of the time or you have failed. For example, when trying to lose weight, if you find yourself eating cookies, you might feel like your whole day is ruined. You may decide to “start fresh” tomorrow . This leads to a cycle of dieting, bingeing, and restarting that never ends.

Could the meals we eat actually shape our mood? Research increasingly suggests that what’s on our plate might have a bigger influence on how we feel than we realise. Our bodies rely on a steady supply of vitamins and minerals to function well - and our brains are no exception. When we don’t get enough essential nutrients, deficiencies can develop, leaving us feeling fatigued, low on energy, or irritable. While this article highlights a few key examples, it’s important to rem

Growing up on the island of Crete, one of my favourite dishes was Cretan Dakos. It captures everything I love about Cretan food—simple, fresh, and full of flavour. Although you can't always find barley rusk in the UK, you can actually make this dish with seeded bread too! Cretan Dakos tastes like summer on a plate. What is Cretan Dakos? Dakos is a traditional dish from Crete made with barley rusks, fresh tomatoes, feta cheese, and a drizzle of olive oil. This dish is not only