Blanka Campbell Nutrition & Wellbeing GmbH

Blanka Campbell Nutrition & Wellbeing GmbH Beat The Bloat & Fatigue with simple, science-based and sustainable strategies
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I am passionate about teaching busy women how to balance their hormones so that they can get their sleep, stress, weight, digestion, food choice & mood under control and flow through their hectic days with ease. I am certified holistic nutritionist with a particular interest in gastrointestinal disorders, hormonal imbalance and mental & emotional wellbeing. If you suffer from bloating, excessive gas, sluggish metabolism, diarrhoea, constipation, poor sleep, mood swings, low energy, cravings, binge eating, weight gain or stubborn belly fat I would love to help you to get out of the vicious cycle! Let’s find the root cause of your health problems and tailor a unique plan so that you can enjoy uncompromised life!

Stinky breath and low calcium? This ingredient helps. 🌿The green hero here is parsley. It’s one of those old-school food...
09/01/2026

Stinky breath and low calcium? This ingredient helps. 🌿

The green hero here is parsley.

It’s one of those old-school foods that does a lot quietly:
• rich in chlorophyll, which helps neutralise bad breath
• supports liver detox pathways, especially phase 2
• provides vitamin K, essential for calcium balance and bone health
• supports digestion and bile flow
• naturally antibacterial, helpful for oral and gut microbiome balance

And this takes me back to local markets in France.

They give it to you as a gift, a small gesture of thanks for being a loyal customer.

This is one of my typical breakfasts:
• 3 eggs for high-quality protein and satiety
• courgettes and carrots for fibre, beta-carotene, and gentle digestion
• a generous handful of parsley for minerals, detox support. I don't need it for fresh breath. If you know me, you know why 😂

Clean, simple eating doesn’t need to be complicated.
It needs to be consistent.

As you know, throughout January, I’m reviewing meals shared in the FREE WhatsApp group, giving real-life nutritional feedback and practical tweaks that actually work.

If you want to learn how to eat in ways that support your body, hormones, digestion, and energy, join us. The link is in the comments.

Learn to become the master of your health and captain of your soul 😊

09/01/2026

Day 3 challenge and I shate with you some of the syrategies that work for me and I try to integrate daily.

I’m loving the WhatsApp group. So many colourful meals, honest questions, and very real weight-loss wishes 💚As you know,...
08/01/2026

I’m loving the WhatsApp group. So many colourful meals, honest questions, and very real weight-loss wishes 💚

As you know, throughout January, I’m giving feedback on meals shared by the participants so that I can
EDUCATE
ENTERTAIN
ENCOURAGE
women (and some brave men) to make sustainable dietary and lifestyle changes.

So that 2026 isn’t just another New Year’s resolution that fades in February, but a year where things actually change.

In this challenge, we’re learning how to read labels, and this photo is straight from my kitchen.

One of the most common questions I get is:
How much protein do I really need per day?

The answer always depends on activity level, age, hormones, and health status.
But as a simple rule, aim for around 20 g of protein per meal.

In this bowl, that could look like:
• 100 g of feta
• 2 tablespoons of tahini
• A handful of beans or lentils for extra protein and fibre

That combination supports satiety and blood sugar balance, making a vegetarian meal actually filling, not just “pretty”.

If you’re a vegetarian, variety matters even more.
Mixing dairy, seeds, legumes, and different plant proteins makes a real difference.

And if you’re reading this thinking you’re already late… you’re not.
You can still join us, even for a few days. Every piece of information counts, especially at the beginning.

Learn to become the master of your health and captain of your soul 😊

Can you guess why I wouldn’t eat this meal on a date? 😄But because I know my biochemistry, my liver Phase 1 and 2 detox ...
07/01/2026

Can you guess why I wouldn’t eat this meal on a date? 😄

But because I know my biochemistry, my liver Phase 1 and 2 detox pathways, and precisely what asparagus does to my… let’s say bodily odour 🙃

Asparagus contains sulphur compounds, especially asparagusic acid.
When your body breaks it down, it produces volatile sulphur metabolites. These are quickly excreted in urine, which is why the smell appears so fast.
Not everyone can smell it, but if you can, you really can 😊

From a functional medicine point of view, this actually tells us something valuable.
Asparagus strongly stimulates liver detoxification and sulphur metabolism. It supports glutathione production and helps the body process waste efficiently.

Great for detox, maybe not ideal right before a romantic evening 😉

Now the good news.

Frozen asparagus is still an excellent choice. Freezing preserves fibre, phytonutrients, minerals, and even protein. You might lose a bit of vitamin C, but that’s it.
For a busy mum of two, frozen vegetables are a lifesaver, and I fully support them as part of clean, sustainable eating.

Let’s look at this meal nutritionally, because it’s actually perfect.

• Wild-caught salmon
High-quality protein and omega-3 fatty acids support brain health, inflammation control, hormones, and satiety.

• Asparagus
Liver support, gentle diuretic effect, supports detox pathways and gut motility.

• Broccoli
Rich in sulforaphane, supports estrogen metabolism and liver detoxification, powerful antioxidant activity.

• Courgette
Low-carb, easy to digest, high water content, supports hydration and gut comfort.

This is very much a Mediterranean-style plate, balanced, anti-inflammatory, and supportive for metabolic health.

As you know, throughout January I’m giving feedback on real meals shared in the FREE WhatsApp challenge, and this one gets a big yes from me from a nutritional point of view 👍
Are you going to join the group? Link is below in the comment section.

Learn to become the master of your health and captain of your soul 😊

WOW meal or what? 👀🍽️The 7-day FREE METABOLIC RESET CHALLENGE starts on Wednesday, 7.1., and you can still join us.This ...
06/01/2026

WOW meal or what? 👀🍽️

The 7-day FREE METABOLIC RESET CHALLENGE starts on Wednesday, 7.1., and you can still join us.

This plate comes from one of the participants who wants to lose weight in January, and honestly…
I love it. I love it. I love it. 😊

Here’s why this meal works so well:

• Optimal protein portion
Lean organic chicken, perfectly sized around 30g.
Protein like this supports muscle growth, stabilises blood sugar, and keeps cravings at bay.

• French herbs = more than flavour 🌿
Rosemary, thyme, oregano. These belong to the Mediterranean herb family.
Rosemary supports brain function and focus, thyme supports immunity, and oregano has antimicrobial and antioxidant properties.
Simple herbs, powerful effects in perimenopause 😊

• Local, seasonal vegetables
Cabbage is a star here.
High in fibre, supports digestion, feeds gut bacteria, and contains compounds that support liver detox pathways. Traditionally used for gut lining and ulcer support, too.

• Cooked, not raw
Lightly steamed or stewed vegetables are easier to digest, especially in winter, and help reduce bloating while preserving nutrients.

• Low-carb but satisfying
Red lentils add plant protein, minerals like iron and magnesium, and improve satiety without spiking blood sugar. Easy to digest when cooked well.

This is precisely what I mean by 80% solid choices, 20% flexibility.
Very smart, sustainable food decisions that work in real life.

If you’re ready to start safely, feel better, and understand why your food choices matter, join us.
Link is in the comments 👇

Learn to become the master of your health and captain of your soul 😊

Would you say there’s enough protein in this meal? 🍤🥗This is precisely why, during my nutritional therapy studies, I sto...
05/01/2026

Would you say there’s enough protein in this meal? 🍤🥗

This is precisely why, during my nutritional therapy studies, I stopped relying only on food diaries and mood trackers.
Women would write things like “salad with shrimps”, and I had no idea what that actually meant.
How big was the portion?
Two shrimps or ten?
A garnish or a proper protein source?

That’s when I introduced what I call the “give me 50 pictures” model.
Pictures don’t lie. They show portions, balance, and patterns instantly.

So let’s look at this meal, shared in the FREE WhatsApp group as part of the January preparation for the METABOLIC RESET CHALLENGE. Yes, the participants are already disciplined 😉

At first glance, the protein looks minimal.
In reality, 7 medium-sized shrimps provide roughly 20–25 g of protein, depending on size.
That’s a solid amount for one meal, especially in a low-carb context, for a woman weighing 60 kg and not very active.

Now the vegetables.

Celery supports kidney function because of its natural diuretic effect. It helps increase urine flow, supports sodium–potassium balance, and assists the body in eliminating excess fluid and metabolic waste.
That’s why it’s often helpful for water retention and sluggish detox pathways.

Mange tout adds fibre, colour, and crunch without spiking blood glucose. Fibre feeds gut bacteria, slows glucose absorption, and supports satiety.

Edamame brings plant protein, fibre, and minerals, while keeping the meal low-carb.
Overall, this plate fits very well into an elimination-style approach.

The only group that would need to be more mindful here are women with high histamine load or active inflammation (estrogen dominance, endometriosis, perimenopause, allergies, etc.)
In that case, small tweaks in vegetable choice or preparation make a big difference, and that’s exactly what I guide inside the group.

These daily meal reviews are a big part of my work, and January gives you a little sneak peek into how nutritional feedback really works in real life.

If you want this kind of guidance, join us for FREE (link in comments)

Learn to become the master of your health and captain of your soul 😊

Would you expect me to give positive feedback on this meal? 🥗👀January is the month when I review real meals my clients s...
04/01/2026

Would you expect me to give positive feedback on this meal? 🥗👀

January is the month when I review real meals my clients send me every day in the FREE WhatsApp group.
It’s one of the ways I support them at the start of their New Year's resolutions.
You can be one of them😊

First, the 80/20 rule, because this is key.
80% of the time, we aim for the best possible choices.
20% of the time, life happens.
You’re busy, travelling, eating out, or grabbing something quickly.
Health is built on consistency, not perfection.

From that perspective, this meal is okay.
There is protein, there are vegetables, and it’s clearly a quick option rather than a home-cooked lunch.

But since my job is to review meals and give constructive feedback, here’s what I don’t like:

First, iceberg lettuce 🤔
I don’t recommend it. It’s a FODMAP vegetable, often linked to bloating and diarrhoea, especially in sensitive guts.
Nutritionally, it offers very little.
Swapping it for green leafy vegetables brings chlorophyll, magnesium, folate, and phytonutrients that actively support liver detoxification and gut health.
I personally never buy iceberg, and I also minimise raw vegetables in winter.

The second ingredient in this meal that I don't like and recommend is the processed cold-cut meat.
Even when it looks “safe”, most ham or sliced chicken contains preservatives, nitrates or nitrites, added glucose or dextrose to stabilise colour, and various conservants to extend shelf life.

These compounds increase inflammatory load and can disrupt gut and hormonal balance.

When I go shopping with my clients, we read labels together. It’s eye-opening.
If cold cuts are the only option, Serrano ham or prosciutto crudo with a very short ingredient list (meat and salt) is usually a better choice.

This is precisely the kind of practical education we work through inside the FREE 7-day Metabolic Reset WhatsApp group. I help you make smarter swaps, understand labels, and apply the 80/20 rule without guilt.

If you haven’t joined yet, now is the moment.
Send me a DM or comment below, and I’ll share the WhatsApp link 📲

Learn to become the master of your health and captain of your soul 😊

Do you think I gave my client positive feedback on this meal? 👀🍽️As you might know, this week I’m reviewing real meal ph...
03/01/2026

Do you think I gave my client positive feedback on this meal? 👀🍽️

As you might know, this week I’m reviewing real meal photos my clients share in the FREE WhatsApp group, where I support them through the first steps of their New Year reset.
Safe, sustainable, achievable changes that actually work.

I personally don’t eat meat very often because I don’t enjoy the taste, and with my dolichocolon, it tends to constipate me.
My kids, on the other hand, love meat and eat it almost daily.

From a nutritional point of view, this meal is very well balanced 👍
• Low carb, no fast carbs like pasta, bread, or rice
• A generous 4–5 portions of vegetables 🥦
• Around 20 to 25g of animal protein

If I were to make one tweak to shift it into a more anti-inflammatory direction, I’d avoid tomatoes and aubergine 🍅🍆

They belong to the nightshade family.
Nightshades contain compounds that can irritate the gut lining and stimulate the immune system.
For some people, especially those with gut inflammation, joint pain, autoimmune symptoms, migraines, or skin flare-ups, they can quietly worsen their symptoms.

During my FREE METABOLIC RESET challenge, they’re often worth removing.

And yes, we cover this adequately in the group.
I guide you through a simple elimination diet, explain who actually benefits from it, and share a practical shopping list so it doesn’t feel complicated.

If you haven’t joined the group yet, now is the time.
The first 7 days matter more than you think.

Learn to become the master of your health and the captain of your soul 😊

👀 I spy with my little eye one ingredient in this salad that I don’t recommend and personally avoid!Can you guess what i...
02/01/2026

👀 I spy with my little eye one ingredient in this salad that I don’t recommend and personally avoid!
Can you guess what it is?
In January, I’ll show you how I review meals my clients send me, what I change and why.
This meal is a big improvement on the one I posted yesterday.

What I do like here 👇
🥚 Protein 💫Three poached eggs are spot on.
Eggs are one of the most nutrient-dense foods we have. They provide complete protein, choline for brain health, B vitamins, selenium, and fats needed for hormone production (estrogen, progesterone and testosterone, to name a few).

That said, in functional medicine, eggs are also one of the 6 most common food sensitivity triggers:
EGGS
DAIRY
GLUTEN
SOY
CORN
PEANUTS

Some people react to them directly, others through cross-reactions. That’s why, inside the WhatsApp group, I’ll be sharing a simple elimination diet shopping list and walking you through how to do it safely, without fear or extremes.

Now let’s go back to my opening question.

Did you guess it?
🥬 Iceberg lettuce.

This is the one ingredient I don’t recommend.
Iceberg is high FODMAP, often triggering bloating and diarrhoea. It’s mostly water with very little nutritional value, and in winter, it’s especially hard on digestion.

What I prefer instead 👇
Green leafy vegetables like rocket, spinach or lamb’s lettuce.
They’re rich in phytonutrients and chlorophyll, which support liver detoxification, gut lining repair and hormonal balance. Chlorophyll also helps bind toxins and promotes healthy bowel movements.

Personally, I never buy an iceberg!
And in winter, I minimise raw vegetables altogether.

Are you going to join me?

📅 The 7-day FREE metabolic reset challenge starts Wednesday, 7 January.
Preparation is already happening in the WhatsApp group.

So what are you waiting for?
Join us and introduce yourself with:
➡️ your 3 New Year’s resolutions
➡️ What do you want to achieve or learn from this challenge

Learn to become the master of your health and captain of your soul😊

👀 I spy with my little eye… something missing on this plate.Can you guess what it is?At first glance, it looks like a ve...
01/01/2026

👀 I spy with my little eye… something missing on this plate.
Can you guess what it is?

At first glance, it looks like a very healthy meal 🥗
Colourful vegetables 🌈
Sprouts are full of digestive enzymes 🌱
Leafy greens ✔️

But if I ate this, I’d be hungry again in about an hour.
And most likely craving something sweet 🍫

Why?
👉 There’s no protein

This is one of the most common mistakes I see.
You clean up your diet, eat “healthy”, join the gym… and still feel tired, hungry and frustrated.

Your gym coach might tell you to eat 2 g of protein per kg of body weight.
That makes sense for an Olympic athlete 🏋️‍♀️
But what if:
➡️ your kidneys are not filtering well
➡️ you’re not training twice a day

You most probably don't need as much, and to be honest. It is pretty challenging to stick to such an amount daily without digestive drama. Stinky farts and constipation!

I suggest you start with a realistic guideline of 0.8–1.5 g of protein per kg.

So what does that look like in real life?

If you weigh around 60 kg and eat 3 meals a day
👉 Aim for about 20 g of protein per meal.

That means this plate could easily work with:
🥚 3 eggs + a spoon of tahini
🌱 or edamame, pumpkin seeds and tahini if you’re vegan
🐟 or salmon, chicken, eggs or cottage cheese if you’re omnivorous

If you want to restart your metabolism safely, without extremes, fear or confusion,
Join me for a free 7-day metabolic reset challenge 💚

📲 WhatsApp group where I provide daily feedback
👯‍♀️ Collective support (the first 7 days are the hardest)
🧠 Practical tips + real functional medicine insights
🎥 Live masterclass with Q&A at the end of our challenge
🎁 One person wins my Eat Clean Get Lean course

Comment below or send me a DM, and I’ll send you the link 💬
Let’s start 2026 together safely ✨

It’s the last day of 2025 ✨And I have three wishes for you.Health 🌿The kind that lets you wake up with energy, feel stro...
31/12/2025

It’s the last day of 2025 ✨
And I have three wishes for you.

Health 🌿
The kind that lets you wake up with energy, feel strong in your body,
and trust your hormones, digestion and sleep again.

Love ❤️
The kind that makes you feel grounded, supported, and seen.
From your partner, your family, your friends
and most importantly, from yourself.

And inner peace🌙
Because without peace, none of the other wishes matter.
Peace in your choices, your body, your boundaries, your rhythm.

Thank you for being here, learning with me,
And I look forward to seeing you in the free January challenge workshop ✨

May 2026 bring exactly what you need,
at precisely the right time.

The other day, my daughter looked at me and said, “Mum… why are you snorting like a wild animal?”That’s Bhastrika K.D. A...
30/12/2025

The other day, my daughter looked at me and said,
“Mum… why are you snorting like a wild animal?”

That’s Bhastrika K.D.
A forceful, energising breath that sounds dramatic but feels so liberating.
It wakes up your whole system in the best possible way.

When I first started hormone yoga therapy, I honestly found it confusing.
I didn’t understand the sequence, the logic, or the impact.

But the more I studied and practised, the more I realised what a masterpiece Dinah Rodrigues created.
A whole hormone-balancing routine, wrapped into 23 minutes, twice a week.

That’s it.
Simple and Powerful.
If you want to understand how it works, you can watch my workshop.
Or even better, join me in January for the 4-week challenge and learn the sequence with me.
Your hormones will thank you. Are you up for it?

Adresse

Picassoplatz 4
Basel
4052

Öffnungszeiten

Montag 09:00 - 19:00
Dienstag 09:00 - 19:00
Mittwoch 09:00 - 19:00
Donnerstag 09:00 - 19:00
Freitag 09:00 - 19:00
Samstag 09:00 - 19:00

Telefon

+41792408699

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Do you want to beat the bloat, increase energy levels & optimise weight?

I am here to help you get out of the vicious circle of dieting.

I know how challenging it is to find the right food combination that makes you feel energizes, satisfied and nourished.

I guess you tried a myriad of dietary & lifestyle changes that were promising miracles but you do not see any satisfying results and you still feel sluggish.

Maybe you are a busy working mum that is juggling between 2 full-time jobs or a stressed entrepreneur working 24/7 or a student preparing for exams.