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Louise Chamberlain Nutrition

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Pau
Louise Chamberlain Nutrition

Holistic health and nutrition coach. A healthy diet is one of the cornerstones of good health.

Holistic Health and Nutrition Coach specialising in gut health, nutrition coaching, menopause coaching, and support for families of children with IBD. When we eat well, we have more energy, we feel better, and we reduce our risk of developing serious diseases. I'm passionate about helping people to reach their health goals with personalised food and lifestyle advice.

26/01/2026

Day 20 - Health doesn’t have to be all or nothing
We're nearing the end of our 21 day challenge. Have you managed to make some new habits stick?
If you’ve given up because you weren't able to do everything perfectly, this is for you.
So many women I speak to feel stuck in an all-or-nothing cycle with their health.
Perfect eating or “might as well give up”.
Daily workouts or nothing at all.
Motivation high, then gone because of one slip up.
But real, sustainable health doesn’t live at either extreme.
It lives in the middle, in the small, imperfect, repeatable choices you make most days.
You don’t need:
• A flawless diet
• Zero sugar, zero snacks, zero flexibility
• Hours at the gym
• Endless willpower
You need:
• To focus on delicious, nutrient dense foods
• To move your body in ways that you enjoy
• To support your gut, hormones and nervous system, not fight them
• To let go of the idea that one meal, one day, or one week makes or breaks your plan
• Choose “better” instead of “perfect”
Progress isn’t ruined because you skipped a walk.
Your health isn’t “off track” because you enjoyed a meal out.
Your body isn’t failing you - it’s responding to stress, life, hormones, sleep (or lack of it), and years of mixed messages.
If all you can manage is one small supportive choice today, that counts. Those small choices add up far more than short bursts of intensity.
So here’s your gentle reminder today:
You don’t have to do everything to do something meaningful for your health. And something is always better than nothing.

25/01/2026

Are you looking for healthy recipe inspiration? Need some quick, tasty weeknight dinners? is full of great recipes and their Five in 15 series is a winner. Each recipe contains at least five plants, which makes getting your 30 different plants a week a breeze. What’s your favourite?

25/01/2026

Day 19 – Early Night Reset - go to bed 30-60 minutes earlier than usual.

It’s Sunday - time to pause, reset, and prepare for the week ahead.

Today’s action will help give your body the rest it needs to start the week feeling calmer, clearer, and more resilient.
Sleep is one of the most powerful (and underestimated) tools for gut health. While you rest, your body is busy repairing the gut lining, regulating appetite hormones, calming inflammation, and supporting your immune system. A well-rested body copes better with stress, digests food more efficiently, and makes healthier choices more naturally.

When you don't get enough sleep, digestion is often one of the first things to suffer — bloating, cravings, low energy, and poor focus can all be symptoms of poor sleep.
If weekends tend to throw your routine off, tonight is a chance to gently realign without pressure. One earlier night can make a noticeable difference to how you wake up, how your gut feels, and how the week begins.

So this evening, give yourself permission to slow down.
• Dim the lights a bit earlier
• Put your phone down at least 30 minutes sooner
• Have a warm shower
• Sip a herbal tea
• Do some gentle stretching
• Read (something that doesn't set your pulse racing!)

A calmer gut, steadier energy, and a better week often start with sleep.

23/01/2026

Day 18 – Food Diversity Without Overwhelm
Eating a wide variety of foods is important for gut health. In a previous post, I talked about aiming for around 30 different plants a week. For some people, that idea feels motivating. For others, it can feel overwhelming — especially if you’re currently eating a fairly typical Western diet that’s lacking in fruits and vegetables.
The most important thing to remember is that gut health is not built overnight.
The key is to slowly widen the range of foods you eat over time. This gives your gut microbes a chance to adapt and respond positively. Some people notice mild changes in digestion when they increase variety - a bit more wind, changes in stool, or different sensations in the gut. That’s often a normal part of adjustment, not a sign that something is going wrong.
What tends to cause problems is trying to change too much, too quickly. Introducing lots of new foods at once can overwhelm both your digestion and your routine. Slow, steady changes are far more effective and sustainable.
Think in terms of rotation rather than revolution.
Here are a few simple ways to increase variety without adding pressure:
• Rotate vegetables rather than adding lots at once
• Add one extra vegetable to a dish you already cook regularly
• Use different herbs, spices, or flavourings with familiar foods
• Swap between a couple of grains, fruits, or protein sources you already tolerate well
These small shifts still expose your gut to a broader range of fibres and nutrients, which helps support a more resilient gut microbiome over time.
It’s also important to say this clearly: you do not need to eat foods that don’t feel good for you. Diversity should feel supportive, not forced. Listening to your body is part of good gut care.
Today’s focus isn’t on hitting a number. It’s simply about asking:
What’s one small, manageable change I could make this week?
That’s more than enough.

22/01/2026

Day 17 - How to feel fuller for longer
Choosing the right combinations of foods can help to reduce the desire to snack.
https://louisechamberlain.com/how-to-feel-full-for-longer

21/01/2026

Day 16 – Add some fermented foods
If you’re feeling bloated, sluggish, or just a bit “off” with your digestion, this little tweak can make a real difference.
Fermented foods are foods that have been broken down by beneficial bacteria. Think yoghurt, kefir, sauerkraut, kimchi, miso, or fermented vegetables. These foods naturally contain live bacteria that can support the balance of your gut microbiome.
And before you panic — this is not about eating large bowls of sauerkraut or forcing down foods you dislike. They can be a delicious addition to a meal.
When it comes to fermented foods, a little goes a long way.
Just one or two tablespoons a day can be enough to support digestion, immune function, and gut comfort. For many people, starting small actually reduces bloating rather than causing it.
Why are fermented foods so helpful?
They can:
• Support beneficial gut bacteria
• Improve digestion and nutrient absorption
• Help regulate bowel movements
• Support immune health
• Improve tolerance to certain foods over time
They’re especially helpful during times of stress, after illness, or when digestion feels sensitive.
If your gut is already a bit fragile, go gently:
• Start with a spoonful, not a serving
• Choose one type and stick with it for a few days
• Have it with a meal, not on an empty stomach
Good beginner options include:
• Live yoghurt or kefir
• Sauerkraut or fermented carrots
• Miso stirred into warm (not boiling) water
Small, consistent habits like this can lead to noticeable improvements in bloating, digestion, and energy over time. Many people are surprised how quickly their gut responds when they nourish it gently.
Let me know if you’d like me to share some recipes.

20/01/2026

Day 15 – Stress Reset
Have you ever noticed that when you’re stressed, your digestion feels off too? Bloating, discomfort, reflux, constipation, loose stools, or that heavy “knot” in your stomach — this is not a coincidence. Stress and digestion are deeply connected.
When you’re under stress, your body shifts into fight-or-flight mode. This is brilliant if you need to escape danger but not so helpful when you’re trying to digest lunch. Blood flow is diverted away from the digestive system, stomach acid and digestive enzymes can be reduced, gut motility changes, and the balance of your gut bacteria can be affected.
In simple terms: a stressed body doesn’t digest well.
Even “everyday stress” - rushing, multitasking while eating, constant mental load, poor sleep - can quietly disrupt digestion over time. You might be eating well, but if your nervous system is constantly switched on, your gut struggles to do its job properly.
That’s why today’s simple action is so powerful:
Take a few minutes throughout the day to reset your nervous system
Deep breathing
Slow, deep breathing activates the rest-and-digest response. Try breathing in through your nose for 3, hold for 4, out through your mouth for 5, for 2 minutes. This alone can improve digestive signals.
Gentle stretching
Soft movement releases physical tension held in the body - especially around the shoulders, chest, and belly - and helps improve circulation to the digestive organs.
Fresh air
Getting outside, even briefly, helps regulate stress hormones and grounds your nervous system. A calmer nervous system = a happier gut.
Small, regular stress resets can lead to less bloating, better bowel movements, improved appetite regulation, and more energy overall.
If you make this a regular practice, you’ll quickly notice the difference.

19/01/2026

Day 14 - Reduce your consumption of UPFs
I've been itching to write this post. Of all of the health tips I could give, this is the one that has changed my family's life immeasurably. Fixing the damage caused by food additives is what led me to retrain in nutrition. Most people drastically underestimate their consumption of UPFs and the damage they do. It's much easier than you think to reduce them and the benefits are huge. Helping people to do this is my passion, so do get in touch if you'd like to find out more.
https://louisechamberlain.com/reducing-ultra-processed-foods-upfs

18/01/2026

Day 13 - Plan ahead
Planning ahead sets you up for success. It can be the difference between a week of nourishing meals that nudge you closer to your health goals and one that feels rushed and slightly out of control when it comes to food.
So many people think successful nutrition comes down to willpower. In reality, it’s far more about preparation. When life gets busy (and it always does), we don’t rise to the level of our intentions - we fall to the level of our systems.
A bit of time spent planning at the start of the week creates breathing space. It reduces decision fatigue, saves time and money, and helps you make choices that actually support your energy, digestion, mood, and long-term health.
When you plan ahead, you’re no longer asking yourself at 6pm, tired and hungry, “What on earth are we going to eat?” You already know. That alone lowers stress, and stress plays a huge role in how we eat, how we digest, and how our bodies respond to food.
Planning doesn’t have to mean rigid meal plans or eating the same things every day. Think of it as giving yourself options rather than rules. A rough plan for breakfasts, a few lunches you can mix and match, and 2-3 simple dinners you know everyone will eat is often more than enough.
It also helps you eat in a way that truly supports your body. When meals are planned, you’re more likely to include enough protein, fibre, and nourishing foods that keep you full and satisfied. You’re less likely to rely on ultra-processed convenience foods simply because they’re quick and available. And when nourishing choices are easy to reach for, they stop feeling like “effort”.
Planning ahead is especially powerful if you’re working on improving energy levels, gut health, hormone balance, or weight regulation. Regular meals, balanced plates, and consistency all send signals of safety and stability to the body. That’s when the body is far more willing to let go of stress, inflammation, and energy crashes.
Another benefit that’s often overlooked? Planning supports your mindset. Instead of feeling like you’ve “failed” by midweek, you feel prepared, capable, and in control.
If planning feels overwhelming, start small:
• Look at your calendar and plan for the busy days
• Choose just one or two meals to plan this week
• Write a simple shopping list before you shop
• Prep something in advance
• Make a list of go-to meals for busy days
A little bit of time today will save a lot of stress during the week.

17/01/2026

Day 12 - Spotlight on magnesium
Poor diets and depleted soils mean that more of us are not getting enough of this essential mineral.
https://louisechamberlain.com/the-benefits-of-magnesium

16/01/2026

Day 11 – Pause before you snack
This isn’t about cutting snacks out completely. It’s about making sure snacks are a conscious choice.

Before you reach for a snack, pause and ask yourself one simple question:
What’s driving this snack right now?
Hunger, thirst, habit, stress, boredom?

Hunger
This is the most straightforward one. Your body genuinely needs energy. Maybe it’s been a long time since your last meal, maybe you haven’t eaten enough today, maybe you’ve exercised, maybe today is just more demanding. If it’s hunger, then snacking is absolutely appropriate. Choose something that actually satisfies you rather than something that leaves you searching for more 10 minutes later.

For example:
• Sliced apple with nut butter
• Hummus with vegetables
• A small handful of nuts
• Cottage cheese
• Skyr with a few berries

One really important piece of this puzzle is how well you’re eating at mealtimes.
If meals are too small, rushed, or missing key nutrients - especially protein - it’s much harder to feel satisfied. Protein plays a big role in satiety, helping you feel fuller for longer and keeping energy levels steadier between meals. When meals are balanced and include enough protein, many people naturally notice fewer intense snack urges.

So if snacking feels constant or frantic, it’s worth asking:
• Am I eating enough at breakfast, lunch, and dinner?
• Does each meal include a decent protein source?
• Am I allowing myself to eat until comfortably satisfied?

Thirst
People often confuse hunger with thirst. Before you snack, have a glass of water and wait five minutes to see if the urge passes.

Habit
This is the “it’s 4pm and I always snack at 4pm” situation. Or snacking because you’re sitting down with a cup of tea, watching TV, or walking past the kitchen. Habitual snacks aren’t automatically bad, but they’re worth noticing. Sometimes you’ll still want the snack and that’s fine. Other times, you might realise you’d rather stretch, have a drink, or simply move on with your day.

Stress, boredom, emotions
If stress or emotions are driving the snacking, that’s not a failure - it’s information. You might still decide to eat, but awareness gives you choice. Sometimes pausing, taking a short walk, or having a glass of water is enough for the urge to snack to pass.

The next time you fancy a snack, pause for a moment. Identify what’s driving it, then respond, whether that means eating or supporting yourself in another way. Awareness builds trust with your body, and that’s where sustainable change begins.

15/01/2026

Day 10 - Focus on nutrient density
To support stable blood sugar, muscle maintenance, bone health, and hormone balance nutrient density matters more than calories.
As oestrogen declines, women tend to:
• Absorb nutrients less efficiently
• Lose bone density and muscle more quickly
• Experience more inflammation, stress, and sleep disruption
• Feel fatigued even when eating “enough”

To cover your nutritional needs, aim for a balanced plate including:
• Protein: eggs, fish, meat, dairy, or legumes
• 2–3 vegetables: at least one leafy green + one colourful
• Healthy fats: olive oil, butter, avocado, nuts
• Optional fruit: especially berries or citrus

For example:
Breakfast:
Spinach & mushroom omelette plus fruit
• 2 eggs cooked in olive oil or butter
• Handful of spinach and mushrooms
• Optional: a little feta or grated cheese
• 1 small bowl of berries or 1 kiwi
Lunch:
Warm lentil & roasted vegetable salad
• Lentils
• Roasted carrots, courgette, red pepper
• Rocket or mixed leaves
• Olive oil + lemon dressing
• Optional: grilled chicken, halloumi, or tofu
Dinner:
Lemon & herb chicken with roasted vegetables
• Chicken thighs or breast marinated in olive oil, garlic, lemon zest, thyme or rosemary then baked.
• Roasted vegetables such as carrots, red onions, courgette, sweet potato, butternut squash, and peppers.
• Serve with some steamed broccoli, kale, or green beans drizzled with olive oil.

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