Nurture & Joy Wellness

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Nurture & Joy Wellness

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✨ 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗶𝘀𝘁 & 𝗣𝗶𝗹𝗮𝘁𝗲𝘀 𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗼𝗿
🌿 Wellness through nutrition, nourishment & mindful movement
🥗 𝘑𝘰𝘺𝘧𝘶𝘭, 𝘥𝘦𝘭𝘪𝘤𝘪𝘰𝘶𝘴, 𝘴𝘪𝘮𝘱𝘭𝘦 𝘳𝘦𝘤𝘪𝘱𝘦𝘴
🧘🏼‍♀️ 𝙋𝙞𝙡𝙖𝙩𝙚𝙨 𝙘𝙡𝙖𝙨𝙨𝙚𝙨 (1:1, group, beginner)

11/03/2026

Guys, I’m not kidding! I am obsessed with this space. 🤍✨

Cannot wait to begin Align & Unwind Pilates at next week.

What to expect? And why do join us?

Thin of it as a mid-week reset! This is a calm, restorative Pilates class is designed to help you slow down and reconnect with your body. Through gentle strengthening exercises, you’ll develop balance, alignment, and body awareness in a supportive, beginner-friendly environment. We’ll link breath with movement, and finish with soothing stretches, guided breath-work, and deep relaxation.

Wednesdays @ 6:30–7:30 pm

Expect to leave feeling strong, balanced and deeply relaxed.

Spaces are limited - booking required ✨

Booking link in BIO.

08/03/2026

In honour of International Women’s Day 💕

Foods that support women’s hormones 🌿

Hormonal imbalances can show up in many ways (irregular/heavy periods, low energy, mood swings, sleep disturbances, skin changes… to name a few!), and this can change throughout a woman’s lifespan. The tricky thing is, hormones can be influenced by so many factors… stress, sleep, movement and nutrition. So, I wanted to highlight some everyday foods that provide key nutrients which help support hormone balance, energy, and overall wellbeing.

Here are a few examples:
 🍃 Spinach - magnesium supports cortisol balance and energy metabolism 🍫 Dark chocolate (70%+) - magnesium and flavonoids support mood and stress resilience 🌾 Quinoa - fibre and complete protein help stabilise blood glucose 🫐 Berries - antioxidants and fibre support metabolic health 🍳 Eggs - provide choline, vitamin D and protein involved in hormone synthesis 🥑 Avocado - monounsaturated fats support hormone production and satiety 🐟 Salmon - rich in EPA and DHA for cellular and hormonal health ✨Chia seeds - plant omega-3s and fibre support metabolic balance 🥜 Walnuts - omega-3s and polyphenols support brain and hormonal health 🥦 Broccoli - contains glucosinolates that support liver pathways involved in oestrogen metabolism

Small daily choices can play a meaningful role in supporting long-term hormonal health 🤍

07/03/2026

Midweek reset ✨

PLUS, we finish each class with stretching, breathwork, and relaxation so you leave feeling strong, calm, and restored.

Align & Unwind Pilates
Clear Space Studios, Hereford
Wednesdays 6:30–7:30pm
£12 | Beginner friendly
Booking link in bio 🔗

Come move, breathe and relax with us 🤍

05/03/2026

A Nutritionist’s 30-Minute Homemade Ragu 🍅🥩

Super easy and perfect for a busy weeknight dinner! This recipe is nourishing, comforting, high in protein and packed with flavour - it’s a great option for a quick family dinner!

I love mine served over spinach and gnocchi for an easy, balanced meal, but my kids love theirs with wholewheat pasta and a side of broccoli.

Ingredients:
500g lean beef (5% fat)
1 large onion
1 heaped cup mushrooms (or 100g)
3 garlic cloves
1 can chopped tomatoes + �1 cup sun-dried tomatoes (blended to create the passata)
1 tsp Italian seasoning
1 x beef stock cube
Drizzle of balsamic glaze (trust me!)

Sauté the veg and beef, add garlic, herbs and stock cube, then the passata (and maybe a splash of water if it gets thick) - ready in around 30 minutes.

Nutrition Benefits:

- Lean beef provides protein, iron and vitamin B12, which support energy levels and muscle health.

- Tomatoes are rich in lycopene, an antioxidant linked with heart health.

- Adding spinach underneath or an extra portion of veggies is an easy way to boost fibre and micronutrients without changing the flavour.

Save this one for a quick weeknight dinner ✨

03/03/2026

If you’re worried about pesticide residue but feel unsure whether buying organic is actually worth it… this little tool is for you, and as a nutritionist, I LOVE using the Dirty Dozen & Clean 15 list when I do my weekly shop 🛒

Each year, the Environmental Working Group releases:

🍓 The Dirty Dozen – the 12 fruits & veggies most likely to carry pesticide residues
🥑 The Clean 15 – the 15 least likely to contain pesticide residue

Links here:
https://www.ewg.org/foodnews/dirty-dozen.php

https://www.ewg.org/foodnews/clean-fifteen.php

This helps you shop smarter, not more expensively. Instead of feeling like you need to buy everything organic (which can be overwhelming and pricey), This helps you shop smarter, not more expensively, you can prioritise organic for the higher-residue produce and feel confident buying conventional for the rest.

It’s a simple way to lower toxin exposure without overcomplicating your life.

Hope this helps! xx

13/02/2026

We’ve been chatting a lot about the importance of fibre and high-fibre breakfast options, and I know some of you are looking for meals that are high in fibre and still feel light and nourishing - this vegan plants-a-plenty meal is a great breakfast, snack or lunch option 🥑

* 2 × rye crispbreads = 6 g fibre
* 1 avocado = 10 g fibre
* 1 cup chickpeas = 12 g fibre
* Cherry tomatoes = 1 g fibre
* Seeds on top = 2–3 g fibre

That’s around 30g of fibre in one simple meal, which is amazing for digestion, steady energy and fullness. Adequate fibre intake is associated with lower risk of conditions like Type 2 diabetes, Colorectal cancer, and Cardiovascular disease.

Plus the healthy fats from avocado and seeds support heart health and help your body absorb nutrients!

Save this for a nourishing breakfast inspiration

11/02/2026

These homemade dark chocolate hearts are back in my kitchen this week 🤎 Simple ingredients, rich chocolate, and the perfect little sweet treat. Sharing the recipe again because it’s too good not to make every year.

Benefits of dark chocolate:

Rich in antioxidants - helps fight oxidative stress in the body
Supports heart health - may improve blood flow and lower blood pressure
Can boost mood - stimulates feel-good chemicals like serotonin and endorphins
May improve focus & brain function - contains small amounts of caffeine + flavonoids
Source of essential minerals - magnesium, iron, copper, and manganese
Can help reduce cravings - satisfying and naturally portion-controlled
Supports gut health - feeds beneficial gut bacteria�

09/02/2026

As promised… more quick dinner options

This creamy tomato chicken & spinach bowl is such a fantastic busy-night meal - dairy-free, family friendly and ready in about 30 minutes.

Nutritionally, it’s a really wholesome plate. The high-quality protein supports satiety and muscle repair, fibre helps digestion, and healthy fats stabilise energy levels. The tomatoes and spinach are rich in antioxidants - compounds that help protect your cells from everyday stress and inflammation, supporting long-term health and immune function.

Approx nutrition per serving (serves 2):
440 kcal | 33g protein | 32g carbs | 14g fat | 4g fibre

Ingredients:
300g diced chicken breast
1 leek, sliced
1 cup seasonal tomatoes
3 garlic cloves
Italian seasoning
1 tbsp red pesto
1 tbsp sun-dried tomato paste
½ cup coconut collab double cream
1 chicken stock cube
handful of spinach
brown rice to serve

Method:
Cook chicken with leek & tomatoes → add garlic + seasoning → stir in pesto, tomato paste, coconut cream & crumble in stock → add a splash of water → simmer → add spinach → serve over rice or pasta.

Simple, comforting and perfect for nights when you want something nourishing without spending ages in the kitchen.

Saving this one for the regular rotation 🤍

06/02/2026

When your days are full and your brain never fully switches off, your body can stay stuck in a low-grade stress state. Over time this shows up as tight shoulders, shallow breathing, jaw tension and that constant feeling of being “on” (as well as many other symptoms!).

These gentle resets below pair breath and supportive movement which tell your nervous system it’s safe to soften:

〰️ Breathe in for 4, out for 6
Longer exhales activate the parasympathetic nervous system and help reduce stress signals.

〰️ Lie on your back and hug your knees to your chest, one by one in a soft flow.
Flexion softens the spine and encourages slower breathing, signalling safety to the body.

〰️ Rest in child’s pose for 3 slow breaths
This supportive stretch signals a “reset” to your body, which calms the nervous system and relieves stress.

Small pauses like this, repeated often, can be more powerful than waiting for the perfect long break.

Save this for later 🤍

Address

Pencombe

Website

http://www.nurtureandjoy.com/

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