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Monday 9am - 3pm Tuesday 9am - 3pm Wednesday 9am - 3pm Thursday 9am - 3pm Friday 9am - 3pm

Emily Furniss Nutrition & Wellbeing

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Emily Furniss Nutrition & Wellbeing

Registered Nutritionist specialising in family health, hormones, weight, digestive and gut health.

07/05/2025

Mid-week dinner inspiration; my own version of kedgeree.

I'm pretty sure this is not the traditional way, I use smoked haddock and salmon with wholemeal rice flavoured with turmeric and topped with boiled eggs, peas and parsley. But it's a delicious balanced meal and everyone enjoys it!

30/04/2025

*Snacks for Exam Season*

I'm sharing a few healthy snacks that are going down well here with the teens in between revision sessions! It's hard to keep pace with the appetite of teens (where does it all go?!) so make sure there are some healthy options on hand to keep them going.

1. Chocolate protein balls. Check out some of the recipes on they are delicious and so easy to make if you have a food processor. Keep a stash in the fridge.

2. Banana muffins. I used a recipe from , halved the sugar and added a little dark chocolate chopped into chunks, you can also try cinnamon.

3. Mashed banana with nut butter on wholemeal toast. Look for butters with as few ingredients as possible, I like .

4. Oatcakes with hummous and crudites. Keep a stash of chopped veg in the fridge and a few different dips.

5. Strawberry smoothie. So quick and easy just chuck natural yoghurt, berries, banana and water into a blender and whizz it up.

Good luck to everyone navigating exam season - don't forget lots of water and plenty of early nights too.

29/04/2025

Dinner/lunch inspiration. A one tray wonder is an easy, low stress, mid-week dinner. Here I've used chicken roasted with harissa, new potatoes, peppers, carrots, onions, garlic with chickpeas and spring greens added to towards the end. I often cook up a big batch for lunch leftovers the next day. Very tasty and only one tray for the kids to wash up at the end! 😀

26/04/2025

Do you feel like your health is blooming in midlife or are you finding, like me, that your weight and body shape is shifting as you enter perimenopause?

As hormones start to fluctuate women tend to find they gain weight around the middle and all the tricks we used to reply on to shift a few extra pounds suddenly don't seem to work!

Is it possible to lose weight in perimenopause? Yes! Read my new blog https://www.emilyfurniss.com/blog which explains why we gain weight at this stage of life and shares tips on how to lose weight to be healthy and strong in midlife.

19/04/2025

🌳 Top Tips to Tackle Hay Fever 🌳

I love the brighter, longer and warmer days, and this weekend is the perfect time to get out in nature for walks or to potter in the garden. However spring is also the start of the dreaded hay fever season which for many people can be miserable. Symptoms including itchy eyes, sneezing, a runny nose and wheeziness can render the great outdoors a no-go zone during the spring and summer months.

What causes hay fever and what can we do the help reduce the symptoms naturally without resorting to daily antihistamine medication? Check out my new blog - link in bio - which includes tips and simple dietary changes to help manage symptoms. Making small changes can be a game changer for many sufferers, don't let hay fever stop you enjoying the great outdoors this year!

If you are really suffering and would like personalised nutrition and supplement advice please do get in touch.

15/04/2025

Tried out a new recipe; stuffed aubergines from the beautiful cookbook ‘The Saffron Tales’ by

So much flavour in this dish and it was a big hit with the children (despite them claiming they don’t like aubergine!). Sometimes you have to take them out of their comfort zone and try new things. Served here with a cucumber and mint yoghurt dip and yoghurt flatbreads. Heartily recommend!

06/04/2025

🧘‍♀️ Mindful Eating for Better Digestion 🧘‍♀️

I see many people in clinic struggling with symptoms of poor digestion. Symptoms like bloating, tummy ache, heartburn, diarrhoea and constipation are horrible to live with and can lead to a restricted diet as the tendency is to cut out ‘problem’ foods.

What many people don't realise is that the digestive system relies on a complex web of communication involving the nervous system and hormonal signalling. It’s not only what we eat but how we eat that is important.

Try these simple steps to encourage better digestion:

1. Breathe before eating: Take 2 minutes before eating to breathe deeply and relax (try box breathing).

2. Avoid eating on the go: Always sit down at a table to eat and turn off screens and other distractions.

3. Eat slowly and chew each mouthful at least 20 times: This helps to breaks down food so the body can absorb nutrients easily.

4. Eat three regular meals a day and avoid snacking: Aim to eat roughly the same time and leave a minimum of 4 hours between meals.

5. Stimulate the vagus nerve: This nerve connects the brain and gut aiding communication between the two. Maintaining vagal tone can increase gut functionality. Try gargling with water, singing, meditation and yoga.

6. Manage stress: Find a way to manage stress as part of a daily routine. Non-aerobic exercise like yoga, Pilates or tai chi help engage the para sympathetic nervous system known to control the body’s ‘rest and digest’ function. Meditation and breathing techniques also help.

If you would like to find out more about how to manage your symptoms and explore the functional testing options on offer in clinic, please do get in touch.

02/04/2025

Spring is here which means lots of fresh produce bursting with flavour!

One of my favourites at this time of year is purple sprouting broccoli. This vibrant brassica is packed with vitamins - C, K and A - and plentiful antioxidants to help reduce inflammation and protect the heart. It's quick and easy to prepare and so tasty.

For more seasonal spring foods to eat now, see my new blog post www.emilyfurniss.com/blog

31/03/2025

🍽️ Create a Balanced Plate for Better Health! 🍽️

A balanced plate is the key to feeling energised and nourishing your body. Look at your plate when you’re prepping meals and follow these simple tips to ensure you are getting your macronutrients in balance:

🥦🥕 Half Your Plate: Vegetables
Fill half your plate with colourful veggies – think greens, peppers, carrots, the more varied the better! These are packed with vitamins, minerals, and fibre.

🥚 One-Quarter: Lean Protein
Make sure you include a lean protein like chicken, tofu, eggs, fish or beans for growth and repair of muscles, bones and skin. Protein is also essential for hormone production and immune function.

🍠 One-Quarter: Wholegrains or Root Vegetables
Choose wholegrains like brown rice or sweet potatoes for a boost of fibre and slow releasing energy.

🥑 Healthy Fats
Add a drizzle of extra virgin olive oil, half an avocado or sprinkle some nuts or seeds for a heart-healthy boost!

Follow this simple rule of thumb at mealtimes - it doesn't need to be complicated - and you’ll be amazed by the transformation in your energy levels.

Address

Bushey

Opening Hours

Monday	9am - 3pm
Tuesday	9am - 3pm
Wednesday	9am - 3pm
Thursday	9am - 3pm
Friday	9am - 3pm

Telephone

+447922661783

Website

http://www.emilyfurniss.com/

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