Sarah at Nutribloom

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Sarah at Nutribloom

Nutrition Blog and Consultancy

The blog and consultancy of a Registered Nutritionist hoping to inspire you to balance your diet through evidence based knowledge... no fad diets allowed!

13/03/2022

Nutrition for Marathon Runners 🏃🏼‍♀️ ⁣ ⁣⁣⁣
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With numerous half and full marathons coming up all over the UK I wanted to share some top tips for anyone needing a little extra advice.

My first tip is to take as much time & planning on fuelling your body efficiently for the miles ahead of you as your training. Never underestimate the power of nutrition 🏃🏼‍♀️
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• Pre Run:⁣⁣⁣
Carbohydrates are such an important nutrient for long distance runners, ensuring the diet is rich in high quality carbohydrates can help with performance. Recommendations pre-exercise are 6-10g/kg/day. See what works for you, if you cannot stomach a lot of food before a run or first thing in the morning, maybe have a carbohydrate rich dinner the night before and then a banana 30 minutes or so before you set off. If you are running in the evening try consuming carbohydrates throughout the day in your meals and snacks.⁣⁣⁣
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•During the run:⁣⁣⁣
⁣⁣⁣For a run less than 60-90 minutes there is no need to eat jelly babies or drink sport drinks but if you are running longer than this, consuming these types of carbs may help delay fatigue and maintain blood glucose concentration.⁣ ⁣⁣⁣It is important you trial these types of products in training runs too and don’t just take them on the big day!
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• Post Run: ⁣⁣⁣
⁣⁣⁣Carbohydrates and protein together has been shown to enhance recovery. Carbs to replenish the body’s glycogen stores and protein to repair muscle damage, something as simple as beans on toast is a great post run meal. Don’t worry if you don’t have an appetite straight away, research shows that you don’t have to consume protein in the ’30 minute’ window. Consuming protein (approx. 15-25g portion) with each meal & snack throughout the day increases muscle protein synthesis.⁣⁣⁣
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• Hydration:⁣
⁣⁣⁣This is so important and is very personal to each individual, play around and find a hydration strategy that works for you, just don’t underestimate how crucial this is before, during and after your run.⁣ ⁣⁣⁣
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I appreciate this is top line, if you are wanting a personal nutrition strategy then I have some slots available in clinic! Just drop me a DM ☺️
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21/09/2021

It’s day!! Sooo I thought I should reshare my absolute favourite baking recipe 🥕 🧁

This is the recipe I get the most tags in so definitely give it a go if you haven’t already! Swipe for recipe ➡️

*Add a little more cinnamon to really give it that autumnal kick 😍*

20/09/2021

Flour will be fortified with folic acid… 🥖

… but why do we need folic acid and why is this such a great (but long time coming!) movement?

You may have seen in the news today that the UK is now going to be fortifying flour with folic acid. This has been a long time coming with long running campaigns to make this mandatory like Canada and the USA but never the less, the new rules is a great move by the UK.

Why folic acid fortification?

Folic acid (Vitamin B9) is important for pregnant women or women that are trying to conceive as it can reduce the risk of ‘neutral tube defects’ – this is when a baby is born with spinal or brain defects. With many women (nearly 50%) having unplanned pregnancies it is thought that folic acid in pregnant women is low and so by supplementing it in flour may help reduce this deficiency. It is estimated that by the recommending amount of folic acid in pregnancy may reduce neutral tube defects by almost 70%.

It is also important for the general public to be ensuring they reach their RI (recommended intake) of 200ug as it is necessary to produce red blood cells, can prevent anaemia and is essential in the formation of DNA, it also promotes healthy hair and skin!

Current Recommendation for pregnant women:

The UK RI for folic acid with women who are trying to conceive is to take a supplement of 400mcg from then to 12 weeks of pregnancy.

There are dietary sources of folic acid such as cereals, beans and legumes and dark leafy veggies (and now flour) but sometimes the bioavailability levels are not as high as supplements due to loss in cooking, so it always worth considering if you are wanting to get pregnant.

Is folic acid something you are aware of?

31/08/2021

Throwing it back to .living beach clean last summer🧋🐢

Today my working day consists of submitting the out to lunch survey and it has really got me thinking about food and the sustainability 🌎

Working in the food industry I know there is so much to do when it comes to sustainable, responsible sourcing for nutritious foods but there has to be demand from customers to help the change happen faster.

So out of curiosity my question is, do you look out for logos and claims about welfare/nutrition/sustainability when you dine out?
Or when it comes to saving the planet is your focus on recycling, beach cleans, sustainable fashion?

Ps: this month there is the ‘great big green week’ check out their Twitter to see how you can get involved in your local area ♻️

09/08/2021

Miso Salmon & Greens 🥣

Due to my insta feed lacking any recipe or nutrition inspo I thought I’d share a recipe from my eBook!

I’m not just saying this but we have this every week, it takes 15 minutes and is tasty and full of nutritious ingredients… the perfect Monday meal.

Let me know if you give it a try, it works great with chicken or tofu too.

29/07/2021

What to eat around your workout 🏋🏼

Nourishing our bodies is not only important for health but also for optimal exercise performance. So, if the Olympics have inspired you to dig your trainers back out making sure you are hydrated and have enough energy is key.

Swipe to see guidance on pre, during and post exercise nutrition!

*these recommendations are from the ACSM and will vary depending on the length and intensity of your workout/run/exercise class however, hopefully this provides some guidance!*

If this post has helped or will help someone you know then please share far and wide 🥰

13/07/2021

Hello 👋🏼

Back from an unintended two month break from the grid… 😳🤦🏼‍♀️ I’d ask if you missed me but I don’t think I want to know the answer 🤣

But, I have been so lucky to be a very busy girl… planning my wedding, going back to work full time from flexi furlough and of course my lovely 121 clients!

I have some great posts coming up, and this weeks blog post is from the amazing on fasted training so when my website is back up and running I’ll share the link!

In the mean time if you’ve seen any crazy nutrition myths recently that you want busting I have put a q&a on my story (or if you just want a chat ☕️)

19/05/2021

What is binge eating disorder?

A very important read on the blog today by guest writer

Please read the whole blog throughly and remember there is always someone there to help, as well as a full list of resources in the article.

05/05/2021

Do probiotics really work? 🥛

Such a huge topic at the moment! Check out my latest blog post guest written by .with.tamara to find out more... it’s a good one guys!

Ps: these white chocolate, raspberry and pistachio baked oats are straight out of my eBook!
Thank you to everyone who has bought a copy!! You’re the best and I really appreciate the support 🥰

30/04/2021

My eBook ‘Nourishing Tips and Recipes By Sarah @ Nutribloom’ is now live! 👩🏼‍💻

To celebrate my TENTH year as a Nutritionist and my 31st birthday today, my eBook is now available to buy!

I am so excited and really hope you guys like it 😊

I have packed this rather large PDF with:

• Nutrition guidance from macronutrients to supplements to exercise nutrition
• Recipes with full nutrition information and approved nutrition claims
• Practical worksheets to help you plan your meals/shopping lists

Follow the link in my bio to purchase 💗

I am selling this as a one off subscription with which I am so happy about, be sure to scroll to the bottom and you will find the eBook link!

29/04/2021

Eating out with a food allergy 🍤🥜

This week is food allergy awareness week. In the UK there are 14 major allergens and food businesses must provide information on these for the ingredients/meals they provide.

Unfortunately, some food allergies can result in fatalities and from October 2021 ‘Natasha’s Law’ will come into force. This will require all prepackaged foods to have full ingredient lists and allergen labelling for direct sales.

Millions of people suffer from food allergies, hopefully Natasha’s law will make this information easily available and as accurate as possible for those sufferers to give them confidence to eat out safety.

I have put together 5 top tips on what to be aware of when eating out with a food allergy, swipe for more info!

Ps: this photo is another recipe out of my ebook being released tomorrow!!!

@ Manchester, United Kingdom

26/04/2021

Can our diet improve our hair health? 🍓

‘How fast our hair grows depends on certain factors like age, health, genetics and diet. While we can’t change factors such as age and genetics, diet is one thing that we maybe able to influence.’

Check out the full blog on my website, guest writer 🙌🏼

Ps: this is a photo out of my new ebook,
coming Friday!!!

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