Natural Nourishment Nutrition & Wellbeing

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Natural Nourishment Nutrition & Wellbeing

With healthy wishes,

Phoebe

BSc (Hons), Dip NT, mBANT, mNNA, CNHC registered, GNC registered

Nutritional Therapist and Chef taking a fresh look at what 'healthy' actually is, offering individual consultations, sharing my handcrafted recipes and demystifying the sometimes confusing world of nutritional science. Natural Nourishment began to mark my own journey of discovery with natural health and the many mistakes I made based on the swathes of confusing and often incorrect information avai

lable on the topic. By sharing my experiences I hoped to break down the barriers and lay bare the truth in a factually correct but lighthearted manner, making the science behind nutrition approachable to all. Following my qualification as a Nutritional Therapist I now have the pleasure of also offering individual consultations, in a addition to personalised meal planning and recipe development services. It is my belief that we can all optimise our health by nourishing our bodies with natural, whole foods, without compromising on flavour and most importantly the joy that great tasting food brings! My approach involves utilising fabulous ingredients, alternative methods and positive lifestyle choices to support you on your personal path towards long term, whole body well being. Tied in with this is the hopeful avoidance of disease but if such issues do arise then I will also look to provide a natural alternative or adjunct form of health promotion. I hope regular posts on a variety of subjects (with even more regular new recipe updates) will hopefully keep you entertained whilst I continue to transform Natural Nourishment into its full all singing, all dancing self, if there is anything I fail to touch on that you would like me to address please feel free to comment or message me.

01/04/2026

Migraines can be resolved when we stop looking at them as an issue with our head 💡 Comment RELIEF for a PDF guide detailing my whole clinical protocol 🫶🏼

The other key element is to increase oxygen & blood flow to the brain as this relaxes the contractile tissues, I suggest the following to do this:

1️⃣ .not.age Nitralis - 2 caps on an empty stomach in the morning. This increases nitric oxide which relaxes blood vessels & improves circulation directly reducing tension & pressure in the head. Code LIEBHEALTH for discount.
2️⃣ Omega 3 - 3 caps once a day with food. Potent antiinflammatory support that also increases blood flow. Will massively decrease intensity & frequency. Code LIEBLING for discount.
3️⃣ .lab NAD+ - 1 cap/scoop with breakfast & lunch. This is a clinical complex of NMN & micronised creatine which together support cellular energy production in the brain & nervous system. Better nutrient & oxygen delivery, antiinflammatory & reduced susceptibility to migraines. Code LIEBHEALTH10 for discount

Phoebe xx

31/03/2026

How to eat liver without realising you are 😍 Comment RECIPE for a downloadable PDF with full instructions 🥳

I originally created this recipe as a former vegetarian to resolve iron deficiency without supplements, it is one of my most popular recipes to date 🫶🏼 And no THEY DON’T TASTE LIKE LIVER!!

YOU WILL NEED 📋 For 18 buns / 1 loaf

500g (1.1lb) organic calves or chicken liver
4 eggs
200g (2 cups) gluten free oats
150g (3/4 cup) buckwheat groats
1 teaspoon bicarbonate of soda
1 tablespoon apple cider vinegar

That’s it! They keep a week in the fridge or freeze for up to 3 months

kidfriendlyrecipes

30/03/2026

How to harness the natural medicinal powers of things we have at home 🫶🏼 Comment RECIPES for a downloadable PDF of all of these 👏🏻

BITS I USE:
Propolis - (code LIEBHEALTH for discount)
Raw honey - either or (code LIEBLING for discount)
Organic extra virgin olive oil - (code PHOEBEOLIVE10 or
Organic gelatine - (code LIEBHEALTH)

Any questions let me know!

Phoebe xx

27/03/2026

Abdominal training for women is more of an art than we realise, tailoring this to our anatomy will overcome issues with lower ab doming as this is NOT about fat! It’s about our pelvis, tissue strength & management under load 🫶🏼

Comment GUIDE for my PDF where I go into this further & set out key exercises to focus on 📋

As always I will sing the praises of Gemma as the trainer who gets this absolutely perfect every time 👏🏻 she’s currently offering a 2 WEEK FREE TRIAL TOO 🥳

EXAMPLES OF KEY SWAPS ✅

Crunches → dead bugs
Straight leg raises → toe taps
Heavy squats → single leg reverse lunges
Heavy deadlifts → controlled squat with bicep curl
Fast mountain climbers → slow mountain climbers with mid-line engagement focus

Wearing my favourite leggings & all kit (mat, band & socks) are .bare (code LIEBHEALTH for discount) 💕

25/03/2026

Marshmallows unlike any others you’ve made before! Rich in soluble fibre, complete protein & with no added sugar 🥳
Comment RECIPE for a downloadable PDF with full recipe steps 📋

INGREDIENTS →
egg whites NB these are pasteurised which makes this recipe safe during pregnancy & for children
gelatine (LIEBHEALTH for discount)
apple purée
freeze dried strawberries (LIEBLING for discount)
collagen

MACROS PER HALF BATCH → 130kcal | 25g protein | 14g carbs | 0g fat | 5g fibre

24/03/2026

A morning routine that sets the tone for a very happy gut & wonderfully balanced hormones 🕺🏻 How does this compare to your morning??

OUTLINE 📆

6:30am - water + electrolytes (LIEBHEALTH for discount) + red light (LIEBLING for discount) + dance vibes
Followed by cabbage & parsley juice - recipe a few posts back

7am - dog walk
7:30am - pre-workout snack
7:45am - workout
9:15am - breakfast. Smoothie recipe a couple of posts back

18/05/2024

REMINDER 👉🏻 REAL PEOPLE REPEAT THE FOOD THEY EAT 🤯 And this comes from someone with an EXTENSIVE knowledge of the benefits of what an optimal diet would be + a SIGNIFICANT love of cooking 🙏🏻
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The suggestion (possibly incited by the many unrealistic ‘what I eat in a day’ posts 🫠) that we need to CONSTANTLY change our meals is NONSENSE 🤫
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So if that’s ever left you feeling overwhelmed I’m here to tell you to IGNORE THAT sense of pressure🙅🏻‍♀️
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To use myself as an example, this week I’ve eaten these 5 low effort meals over & over again, & I am DELIGHTED 🥰
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MY WEEK IN MEALS 👩🏻‍🍳
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Most recipes are on my website, comment LINK & I’ll DM them to you 😊
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BREAKFAST - 2 egg + 3 egg white omelette + herbs, rocket & avo
LUNCH - meal prep baked salmon & coconut rice OR herb falafel & roasted veggie bowl with tahini sauce
DINNER - my ‘Love Me’ beef stew + bone broth potato puree OR pesto pasta with green beans & roast chicken (not shown here)
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I’d love to know if you struggled with this OR if you’ve found your favourites & cycle through them do let me know what they are🫶🏼
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HAPPY SATURDAY 😘

02/05/2024

IF YOU CAN’T STOP THINKING ABOUT FOOD 🥺 You’re either….
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1️⃣Under eating generally
2️⃣Under eating certain nutrients (too little protein/fat/carbs or ratios out of balance)
3️⃣Eating meals you think you should rather than what you actually enjoy
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Also let me just say I’VE BEEN THERE but now I make sure to consider my meals a celebration, I eat enough & I purposefully make things I love which means they satisfy me & then I move on with my day 🤸🏻‍♀️
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Let me know if you’re struggling with a plague of constant food thoughts in the comments & I’ll do my best to help free you from those ⛓️⛓️‍💥
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And if you want to join me in unadulterated delicious joy find the recipe for this beautiful meal below 👩🏻‍🍳 It’s my current favourite breakfast after I swim when I want something easy to digest but bountifully nutritious 🥰
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MACROS (if served with 100g each steamed rice & broccoli) 👉🏻 350kcal | 30g protein | 39g carb | 10g fat
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HAPPY THURSDAY 😘
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{SIMPLE STEAMED EGGS} per portion  2 beaten eggs  Warm water - double volume of the beaten eggs (weigh your beaten eggs in grams, then use double that amount in ml of water)
Pinch of salt 1 tablespoon spring onion - finely chopped  2 teaspoons tamari  1 teaspoon sesame oil
100g deveined & peeled prawns
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Pour water into the eggs, add salt & mix.
Pour through a sieve into a bowl, sprinkle on the spring onion.
Prepare your steamer - I use my Always pan with the steamer basket but you can use a regular pan with an upturned bowl in the bottom to rest your dish on so it’s not in the water.
Cover & steam for 7 mins then add the prawns to the top & steam for a further 3 mins.
Serve drizzled with tamari & sesame oil.

30/04/2024

EATING BEFORE EXERCISE 🔥 Hello potential confusion central but never fear things are about to get SUPER clear 😎
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Getting your pre workout fuelling right will 👇🏻
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🥇Optimise performance when exercising
💪🏻Increase the physical benefits of exercise
🐰Avoid energy crashes & cravings
🛡️Prevent injury
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NOW THE HOW 💡
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There are 3 key components to consider here👇🏻
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1️⃣When you are eating in relation to exercise - the closer to exertion the easier access you need that energy to be.
2️⃣What kind of activity you are going to do - sustained endurance & explosive power vs lower intensity need different support.
3️⃣How long is that activity for - if you’re exceeding 60-75 mins sustained exertion you’ll either need to pre-fuel more significantly or top up on fuel during. Give time to eat properly &/or use a carb drink/gels during. I suggest the range (comment LINK & I’ll DM to you)
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⏱️WHEN YOU ARE EATING
30-60 MINS PRE - small overall portion, mainly simple carbs, with low fibre, minimal protein & fat. Soft fruit, a rice cake with a smidge of nut butter/tahini + jam or honey, or a glass of juice.
60-90 MINS PRE - still small portion but slightly slower release carbs like oats or toast + a little more protein/fat. A small bit of yoghurt + a bit of granola or a light smoothie.
90+ MINS PRE - normal meal portion but not too high in fat or fibre. Porridge with protein powder & fruit, eggs on toast,
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🏋🏻‍♀️TYPE OF ACTIVITY
HIIT, CrossFit, Weight training, Running, Swimming, Spinning etc - need to be fuelled before hand
Yoga, Pilates, gentle walking, low intensity cardio

11/04/2024

CREATE A STATE OF CREDIT. THEN JUST LIVE 🙏🏻 My approach to health in a sentence ❤️
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Scroll ⬇️ for this recipe but 1st SOME WORDS 🎙️
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1️⃣ Being healthy is often over complicated when in actual fact it comes down to 4 key things 👇🏻
😴 Allowing ourselves time to rest & sleep.
💦 Giving our body enough water so it can function well.
🍲Eating foods in as close to their natural state as possible. Nothing fancy, just real food.
🚶‍♀️‍➡️Moving our body in a kind way every day.
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2️⃣ It’s not about doing everything, it’s about repeating what you CAN do for prolonged periods. When you have space to do something new, do it.
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3️⃣ You don’t have to constantly change to progress. A new solution isn’t always the answer.
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4️⃣ If you can’t get to grips with the points in number 1 then you can ignore all suggestions of cold plunges, saunas, fasting & superfood powders flying around. It would be like painting a house before you’ve put the windows in.
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HAPPY THURSDAY 😘
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{CHOCCY FONDANTS} Makes 4
30g dark chocolate (I use or .chocolate )
100ml milk ( coconut or dairy)
1 tbsp ground almonds or coconut flour
2 tbsp cacao powder
2 tsp melted butter or coconut oil
1 egg
30g grass fed whey protein (comment LINK I’ll send you 1)
1 tsp baking powder
Pinch salt
Optional - 1 tbsp maple syrup
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Preheat your oven to 170C. Lightly grease & line 4 ramekins.
Warm milk + chocolate in a pan to melt. Whisk together, remove from heat & add butter + maple syrup.
Combine dry ingredients. Pour in wet mix, whisk then beat in egg.
Bake for 8 mins. That’s it!

08/04/2024

WHY I EAT WHITE POTATOES EVERYDAY 🤩 It’s such a weird one but SO many people think white potatoes are bad or that they’ll cause weight gain however the OPPOSITE is true & here’s why 👇🏻
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Potatoes, the most basic, unfussy white chaps, are ACTUALLY the MOST satisfying food there is 🥳 And yes this is a properly science backed fact ✌🏻 [Comment LINK & I’ll send you the journal I took this data from 📑]
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⁉️WHAT DOES THIS MEAN⁉️
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Basically per serving of potatoes you will get MORE & LONGER LASTING fullness for a smaller number of calories due to their fibre & resistant starch content 🔥 This is not about turning food into numbers, it’s about hacking the system so you can lose or manage your weight WITHOUT feeling hungry all the time 👏🏻
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You also feed your gut bacteria, balance your blood sugar & encourage better eating habits overall by avoiding any sense of deprivation within your diet 👌🏻
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Obviously not all preparation methods are created equal so you want to KEEP SKINS ON then choose:
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🥔BAKED
🥔BOILED/BOILED THEN MASHED/SMASHED
🥔STEAMED
🥔BRAISED
🥔AIR FRIED
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The extra tit bit to enhance these babies EVEN MORE is to cook & then cool them - ideally leave them in the fridge for 3-4 days as this makes them develop more resistant starch 👍🏻 I always prepare a whole array of potatoes at the weekend & then just eat them over the week 🥰
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These examples are:
1️⃣Roasted for 1 hour in a 190C oven
2️⃣Boiled for 8-9 mins then smashed & crisped in a 200C oven for 15 mins
3️⃣Boiled then tossed with olive oil, herbs & red onion
4️⃣Air fried at 200C for 15 mins
5️⃣Air fried at 200C for 40 mins
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So who’s about to start celebrating the humble spud a bit more❓
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HAPPY MONDAY 😘
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01/04/2024

STRATEGIES FOR SEASONAL OVERWHELM 🙏🏻 My clients have been feeling it, I’ve been feeling it & I’ll guess some of you have been feeling it to 😮‍💨
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Individual presentations will differ but common signs would be 👇🏻
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🤍 Mental fatigue & low motivation
🤍 Difficulty sleeping, waking feeling tired
🤍 Being unable to settle but also unable to get back into a routine
🤍 A heightened sense of generalised anxiety
🤍 A feeling of dread around normal responsibilities or self expectations
🤍 Muscle/body aches, headaches
🤍 Heartburn, bloating & IBS
🤍 Weight gain &/or comfort eating behaviours
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What many forget as Spring unfurls around us is that it’s actually the END OF WINTER, where we have established specific routines to cope with the dark, the cold & all that brings 📋
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Now we have brighter mornings, longer days & a time change……& our current life blueprint NO LONGER FITS 🗺️ Which = a really intense sense of disconnection with ourselves 😵‍💫
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⁉️SO HOW DO WE FIX IT⁉️
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1️⃣ Structure gentle change - be proactive & make decisions ahead of time. Meals, exercise, free time, ideally in a visual way so you can quite clearly see things laid out over time. I like big wall planners 🤩
2️⃣ Prioritise multi-form rest - physical, mental, emotional, sensory, creative, social & spiritual. Gift yourself the opportunity to settle & come out of your winter cacoon! Both & have great posts on this.
3️⃣ Reconnect with nature - get outside & get your skin on natural surfaces (🦶on 🌾) stare at the sky (no 🕶️ or🧢!!) to reconfigure that bond with the season we’re now in.
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Let me know if this resonates with you & comment EGGS for the recipe for these tea dyed beauties!
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HAPPY MONDAY 😘

Address

4 Devonshire Street
London
W1W5DT

Telephone

+447738711183

Website

http://www.naturalnourishment.me/

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