• COMPETITION TIME I’m so excited to announce that I’ve teamed up with the wonderful @theseashellcandlecompany to give you the chance to WIN: 🌟 A private nutrition appointment with me (after which you’ll be provided with a nutrition & lifestyle plan designed specifically for you) 🌟A beautiful box of 2 @theseashellcandlecompany handcrafted Oyster Shell Candles To enter: 💜LIKE this post 💜FOLLOW @lagombylara and @theseashellcandlecompany 💜TAG 2 friends who’d love to win (making sure they’re also following both accounts) *UK only. Competition closes at midnight Monday 10th May. Entrants must be 16+. Multiple entries allowed. Winner will be announced on stories and contacted via DM. Good luck! ✨
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    COMPETITION TIME I’m so excited to announce that I’ve teamed up with the wonderful @theseashellcandlecompany to give you the chance to WIN: 🌟 A private nutrition appointment with me (after which you’ll be provided with a nutrition & lifestyle plan designed specifically for you) 🌟A beautiful box of 2 @theseashellcandlecompany handcrafted Oyster Shell Candles To enter: 💜LIKE this post 💜FOLLOW @lagombylara and @theseashellcandlecompany 💜TAG 2 friends who’d love to win (making sure they’re also following both accounts) *UK only. Competition closes at midnight Monday 10th May. Entrants must be 16+. Multiple entries allowed. Winner will be announced on stories and contacted via DM. Good luck! ✨
  • CHOCOLATE BISCUIT CAKE A totally foolproof, 10 minute recipe - I can’t wait to eat copious amounts of this over Easter 🐣🐣🐣 Makes 1 small dish (feel free to double): 1 tablespoon of coconut oil 1 tablespoon of almond butter - @pipandnut is my fave 140g of chocolate - I used 100g of Lindt 70% and 40g of milk chocolate with hazelnuts 80g of digestive biscuits - @nairnsoatcakes ‘oaties’ are good if you need it to be GF 5 medjool dates 60g of pecans, or other nuts A pinch of salt if your nut butter is unsalted Optional: 1 tablespoon of maple syrup Break your chocolate up and add it to a pan with the coconut oil and nut butter. Place it on a gentle heat and stir to let it melt (making sure it doesn’t burn). While the chocolate is melting, roughly chop your pecans and dates. Then place the biscuits in a clean tea towel and bash them against a surface so that they become crumbled but not totally crushed. Combine all of the ingredients together in a mixing bowl (with the pinch of salt and maple syrup if using) and stir well. Pour the mixture into a lined baking dish and freeze until the chocolate has set (roughly 30 mins). It will keep in the fridge for up to 2 weeks, if you can resist it for that long 😉
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    CHOCOLATE BISCUIT CAKE A totally foolproof, 10 minute recipe - I can’t wait to eat copious amounts of this over Easter 🐣🐣🐣 Makes 1 small dish (feel free to double): 1 tablespoon of coconut oil 1 tablespoon of almond butter - @pipandnut is my fave 140g of chocolate - I used 100g of Lindt 70% and 40g of milk chocolate with hazelnuts 80g of digestive biscuits - @nairnsoatcakes ‘oaties’ are good if you need it to be GF 5 medjool dates 60g of pecans, or other nuts A pinch of salt if your nut butter is unsalted Optional: 1 tablespoon of maple syrup Break your chocolate up and add it to a pan with the coconut oil and nut butter. Place it on a gentle heat and stir to let it melt (making sure it doesn’t burn). While the chocolate is melting, roughly chop your pecans and dates. Then place the biscuits in a clean tea towel and bash them against a surface so that they become crumbled but not totally crushed. Combine all of the ingredients together in a mixing bowl (with the pinch of salt and maple syrup if using) and stir well. Pour the mixture into a lined baking dish and freeze until the chocolate has set (roughly 30 mins). It will keep in the fridge for up to 2 weeks, if you can resist it for that long 😉
  • GOING WITH YOUR GUT Implicated in so much more than just our digestive health, our gut flora is not to be underestimated❗️ The microbiome (huge ecosystem of bacteria, fungi and viruses that live in our digestive system) influences our immunity, moods and ability to absorb nutrients. Research has also found that your gut bacteria can help you lose weight; studies have shown that mice who are given gut bacteria from obese mice gained more weight than mice given gut bacteria from lean mice 🐭 - even when fed the exact same diet/amount of food (suggesting that the microbiome is essential in prevention of metabolic diseases such as obesity/type 2 diabetes). SO, to look after your friendly gut flora and promote your metabolic health - consider my 5 top tips 🌟: ~ Increase the diversity of your diet: It’s so easy to get into a rut and choose the same fruit/veg every time we go to the supermarket but we need to mix it up to provide our gut microbes with a sufficient range of nutrients. ~ Include fermented foods: Live yoghurt, kefir, sauerkraut, kimchi, miso, and kombucha provide you with beneficial probiotics that nourish your gut. ~ Aim to have a 12 hour fast overnight: Having this 12 hour gap (e.g. finishing your last bite of supper by 8pm and not having anything except water until after 8am the next day) gives your friendly gut bacteria a chance to re-populate and flourish. ~ Avoid processed foods: Artificial sweeteners and emulsifiers reduce microbial diversity so try to cook from scratch with real foods as much as possible. ~ Take probiotics after antibiotics: Antibiotics significantly deplete our levels of friendly bacteria. If you do have to take them, it’s a good idea to take a course of probiotics to replenish the good bacteria the antibiotics have killed off. P.S. The recipe from the photo is on my website, link in bio ✨
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    GOING WITH YOUR GUT Implicated in so much more than just our digestive health, our gut flora is not to be underestimated❗️ The microbiome (huge ecosystem of bacteria, fungi and viruses that live in our digestive system) influences our immunity, moods and ability to absorb nutrients. Research has also found that your gut bacteria can help you lose weight; studies have shown that mice who are given gut bacteria from obese mice gained more weight than mice given gut bacteria from lean mice 🐭 - even when fed the exact same diet/amount of food (suggesting that the microbiome is essential in prevention of metabolic diseases such as obesity/type 2 diabetes). SO, to look after your friendly gut flora and promote your metabolic health - consider my 5 top tips 🌟: ~ Increase the diversity of your diet: It’s so easy to get into a rut and choose the same fruit/veg every time we go to the supermarket but we need to mix it up to provide our gut microbes with a sufficient range of nutrients. ~ Include fermented foods: Live yoghurt, kefir, sauerkraut, kimchi, miso, and kombucha provide you with beneficial probiotics that nourish your gut. ~ Aim to have a 12 hour fast overnight: Having this 12 hour gap (e.g. finishing your last bite of supper by 8pm and not having anything except water until after 8am the next day) gives your friendly gut bacteria a chance to re-populate and flourish. ~ Avoid processed foods: Artificial sweeteners and emulsifiers reduce microbial diversity so try to cook from scratch with real foods as much as possible. ~ Take probiotics after antibiotics: Antibiotics significantly deplete our levels of friendly bacteria. If you do have to take them, it’s a good idea to take a course of probiotics to replenish the good bacteria the antibiotics have killed off. P.S. The recipe from the photo is on my website, link in bio ✨
  • CIRCADIAN RHYTHM AND SLEEP 🌊 A circadian rhythm refers to the natural 24 hour ‘body clock’ that exists within each of our cells. This rhythm helps our brain understand when it’s time to sleep and tells our gut when to digest our food. Research shows that living in sync with our circadian rhythm supports our sleep, weight and moods as when we follow these rhythms, we naturally support our immune, cardiovascular and cognitive systems. I’ve been talking about sleep a lot with clients this month (‘coronasomnia’ is still a thing) and have been delighted to see just how much of an impact a few small circadian rhythm changes have made, not only to the duration but also the quality of their sleep. My top 3 tips for optimising your circadian rhythm: ✨ Get outside first thing in the morning: Exposing yourself to natural light within an hour of waking is one of the best ways to optimise your internal body clock. Early morning light exposure allows your brain to regulate the production of melatonin (the sleep-inducing hormone) and cortisol (the stress hormone) to ensure you feel alert first thing, and able to unwind in the evening. Taking yourself for just a 20 minute morning walk (a ‘fake commute’, if you’re working from home) can make all the difference. ✨ Aim to have a 12 hour fast overnight: The timing of your meals also has a significant effect; leaving a 12 hour gap between eating overnight (e.g. finishing your last bite of food by 8pm and not having anything until after 8am the next day) supports your cells’ ability to digest food without disrupting the sleep-wake cycle. ✨ Limit screen time in the evening: As we know, phones and laptops emit artificial ’blue light’ that reduces melatonin. The less screen time you have in the two hours before going to sleep, the better - if you really can’t put your phone away then ensure you set up ‘night shift’ mode (which alters the screen’s colours to enhance melatonin production). Simple, effective and totally free! Try these for a week and see how you feel 😎😎
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    CIRCADIAN RHYTHM AND SLEEP 🌊 A circadian rhythm refers to the natural 24 hour ‘body clock’ that exists within each of our cells. This rhythm helps our brain understand when it’s time to sleep and tells our gut when to digest our food. Research shows that living in sync with our circadian rhythm supports our sleep, weight and moods as when we follow these rhythms, we naturally support our immune, cardiovascular and cognitive systems. I’ve been talking about sleep a lot with clients this month (‘coronasomnia’ is still a thing) and have been delighted to see just how much of an impact a few small circadian rhythm changes have made, not only to the duration but also the quality of their sleep. My top 3 tips for optimising your circadian rhythm: ✨ Get outside first thing in the morning: Exposing yourself to natural light within an hour of waking is one of the best ways to optimise your internal body clock. Early morning light exposure allows your brain to regulate the production of melatonin (the sleep-inducing hormone) and cortisol (the stress hormone) to ensure you feel alert first thing, and able to unwind in the evening. Taking yourself for just a 20 minute morning walk (a ‘fake commute’, if you’re working from home) can make all the difference. ✨ Aim to have a 12 hour fast overnight: The timing of your meals also has a significant effect; leaving a 12 hour gap between eating overnight (e.g. finishing your last bite of food by 8pm and not having anything until after 8am the next day) supports your cells’ ability to digest food without disrupting the sleep-wake cycle. ✨ Limit screen time in the evening: As we know, phones and laptops emit artificial ’blue light’ that reduces melatonin. The less screen time you have in the two hours before going to sleep, the better - if you really can’t put your phone away then ensure you set up ‘night shift’ mode (which alters the screen’s colours to enhance melatonin production). Simple, effective and totally free! Try these for a week and see how you feel 😎😎
  • GREEN MANGO SMOOTHIE My ultimate green smoothie recipe - it’s full of antioxidants (4 types of fruit/veg), fibre, good monounsaturated fats and is genuinely delicious! Don’t be put off by the green-ness, it’s more like ice cream than pond water 🐸 🐸 Blend: 1 teacup of mango (frozen) 1-2 handfuls of spinach 1/3 of a courgette (raw) 1/4 of an avocado 1/2 a teaspoon of cinnamon 1 teaspoon of almond butter 150-250ml milk of choice - I use @rudehealth almond or coconut Enjoy with a sprinkle of granola or some chopped nuts/seeds for a bit of crunch ⚡️
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    GREEN MANGO SMOOTHIE My ultimate green smoothie recipe - it’s full of antioxidants (4 types of fruit/veg), fibre, good monounsaturated fats and is genuinely delicious! Don’t be put off by the green-ness, it’s more like ice cream than pond water 🐸 🐸 Blend: 1 teacup of mango (frozen) 1-2 handfuls of spinach 1/3 of a courgette (raw) 1/4 of an avocado 1/2 a teaspoon of cinnamon 1 teaspoon of almond butter 150-250ml milk of choice - I use @rudehealth almond or coconut Enjoy with a sprinkle of granola or some chopped nuts/seeds for a bit of crunch ⚡️
  • COMPLIMENTARY CALLS While my nutrition clinic is entirely online at the moment, I’m still taking on new clients. I always offer free 30 minute calls, so if you’re wondering whether nutritional therapy might be able to help you with your niggling health concerns then send me a message and we can chat! There’s no time like the present, especially in lockdown. 📸 by @cp_christie in Burnham Overy where I’d rather be locked down 🌊🌊
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    COMPLIMENTARY CALLS While my nutrition clinic is entirely online at the moment, I’m still taking on new clients. I always offer free 30 minute calls, so if you’re wondering whether nutritional therapy might be able to help you with your niggling health concerns then send me a message and we can chat! There’s no time like the present, especially in lockdown. 📸 by @cp_christie in Burnham Overy where I’d rather be locked down 🌊🌊