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)

prebiotics vs probiotics 🌿Spoiler alert - it’s not a competition! It isn’t really a one vs. the other situation with pre...
23/04/2026

prebiotics vs probiotics 🌿

Spoiler alert - it’s not a competition! It isn’t really a one vs. the other situation with prebiotics and probiotics, in terms of one being better for the gut, and this is because they both play different roles.

There was a little bit of interest in probiotics & probiotics after the Q&A last week, so I thought I’d work up a little infographic for you guys!

So, prebiotics are the food for your gut bacteria - found in fibre-rich foods like oats, lentils, fruit + veg

AND

probiotics are the live bacteria - found in fermented foods like yogurt, kefir, kimchi + sauerkraut

the key take away? you need both 🤍

ALSO little fun fact for you!

Often bacteria doesn’t reach the gut because stomach acid, bile and oxygen can kill it, so probiotics help because fermented foods like yogurt and kimchi contain live, hardy cultures that are more resistant and better able to survive the journey, meaning more reach the large intestine (colon) and support the good bacteria already there, helping to keep the gut microbiome balanced rather than replacing it completely

Save as a little reminder when you’re on your next food shop 🤍

20/04/2026

Your gut microbiome is made up of trillions of microorganisms living in your gut, mainly within the mucus layer that sits on top of your gut lining. AND it provides such an important barrier between what’s within your intestines and the rest of your body.

From a nutrition perspective, they’re constantly breaking down things like fibre and plant compounds (polyphenols) into substances that help support your gut lining and regulate your immune system.

They also communicate with your brain - so they can influence things like mood, appetite and inflammation.

When your microbiome is out of balance or lacking diversity, it’s been linked to issues with metabolism, immunity, and chronic inflammation.

Which is why what you eat plays such a key role in shaping your long-term health.

Over the next few weeks, I’ll be using Microbiome Monday to share simple, practical ways to support your microbiome. Stay tuned 🦠🌱

On Monday I talked a little about the microbiome and the importance of diversity… This lunch is a fantastic combination ...
16/04/2026

On Monday I talked a little about the microbiome and the importance of diversity…

This lunch is a fantastic combination of supportive foods for gut health! Call me crazy, I literally LOVE when I eat a meal and KNOW that it’s doing good for me! Who’s with me? (Although saying that I will never turn down a side of fries or a pizza night! Balance, right?)

Anyway…

Nutritional Benefits:

chickpeas, spring onions + garlic
for prebiotic fibre (feeding beneficial gut bacteria and supporting the production of short-chain fatty acids, which help nourish the gut lining and reduce inflammation)

yoghurt + feta
for probiotic support (live cultures that can contribute to microbial diversity and support gut barrier function)

avocado, olive oil, seeds + egg
for healthy fats, fat-soluble vitamins (A, D, E, K), and more stable post-meal blood glucose response through slower gastric emptying

cucumber + lettuce
for hydration, insoluble fibre, and support of regular digestion and gut motility

honey
contains natural prebiotic compounds and polyphenols that can support beneficial gut bacteria, while also naturally sweetening the meal

Method:

1. boil to your liking, then set aside (I like to sprinkle with a little smoked paprika)

2. mix greek yoghurt, garlic, dill, lemon juice, olive oil, honey, salt & pepper.

3. chop veg

4. + chickpeas and crumble in the feta (just about 50g)

5. add the sauce and toss everything together until well coated

Just a little lunch of whole foods that work together to support the gut microbiome, blood sugar stability, and how you feel after eating. Simple, satisfying, and packed with goodness!

Save for your next light dinner or lunch time nourishment 🌿✨

Microbiome Monday 🦠 So, we’re doing a new thing! Sharing facts about the microbiome every Monday! I hope you find it use...
13/04/2026

Microbiome Monday 🦠

So, we’re doing a new thing! Sharing facts about the microbiome every Monday! I hope you find it useful!

Your gut microbiome LOVES diversity! This is because inside your gut are trillions of bacteria, but they’re not all the same, and these different species do different jobs, and importantly, they all rely on different types of fuel.

Fibres + plant compounds (polyphenols) from your food specifically are perfect ‘fuel’ for your microbiome.

If you eat the same foods every day, you’re only feeding a limited group of bacteria. Over time, that can actually reduce diversity in your gut.

But when you eat a wide variety of foods - different fruits, vegetables, nuts, seeds, grains etc. you’re feeding MORE species.

And that matters because a diverse microbiome is linked to:

- better digestion
- lower Inflammation
- stronger immune function
- more stable metabolism
- improved gut barrier health
(to name a few)

I like to think of it as a little city… an ecosystem… and the more diverse it is, the more resilient and balanced it becomes.

So it’s not just about eating “healthy” foods… it’s about eating different healthy foods. Which is why ZOE recommend eating 30 different types of fruit and veg weekly.

So my tiny nutritionist tip? Aim for variety across your week, not perfection in a day 🌿

It’s a small shift, with a big impact. 😘

Maybe you feel like you’re trying to be healthy, but your body is working against you?low energyfeeling hungry all the t...
11/04/2026

Maybe you feel like you’re trying to be healthy, but your body is working against you?

low energy
feeling hungry all the time
craving quick, easy foods
snacking

Regularly skipping meals, under-eating and restrictive eating can disrupt how the body regulates energy, which over time, can lead to:

- a reduction in metabolic rate as the body conserves energy
- increased hunger signals (driven by hormones like ghrelin)
- less stable blood sugar, leading to energy dips and irritability
- increased cortisol, particularly when intake is inconsistent
- reduced overall nutrient intake, making it harder to meet daily vitamin and mineral needs, increasing the risk of deficiencies over time

It can also affect digestion, cognitive function and muscle mass, particularly if overall intake and protein are low.

Focusing on regular, balanced meals and adequate intake is often a more effective starting point if you’re trying to lose weight, or establish healthy patterns, feel better in your body. Nutrient-dense meals (providing enough protein, fats, fibre and essential nutrients) help maintain consistent energy throughout the day.

Nourishment over restriction 🤍🌿

26/03/2026

I’m so excited to be delivering my first corporate wellness session tonight ✨

Feeling incredibly grateful to be working with the West Midlands Ambulance Service 🚑

My focus? Supporting teams to:
• build strength (inside & out)
• reduce stress
• create more balance through holistic wellness 🌿

If your organisation is looking to invest in staff wellbeing, please reach out, I’d love to connect 🤍

DM or email info@nurtureandjoy.com

🌿 SUNDAY RESET PILATES - TASTER SESSION🌿A gentle Pilates class to help you release tension at the end of the week and re...
20/03/2026

🌿 SUNDAY RESET PILATES - TASTER SESSION🌿

A gentle Pilates class to help you release tension at the end of the week and reset for the one ahead.

This is a one-off taster session (ahead of classes starting mid-April) - perfect if you’re new or just want to see if pilates is for you, with a class offered a super discounted rate of £6.

Slow, supportive movement
No experience needed

🎟 50% off discount giveaway
👉 Tag a friend below - you’ll both get 50% off!
👉 Share this to your story

I’ll send you the discount code directly 💌

Spots are limited - secure yours ✨

Booking link in bio 🤍

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.

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Pencombe

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