Nurture & Joy Wellness, Pencombe (2026)

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

14/06/2026

Green smoothie bowl 🥑

This is a super refreshing and totally nourishing bowl to start the day with - it’s packed with nutrients (vitamins and minerals), fibre, healthy fats, and even protein. Tasty, fresh and balanced, and it’s one my kids will even eat. Which I always think is a nice change from sugar-loaded, highly-processed cereal..

As always, benefits:

- Avocado, chia seeds, walnuts provide healthy fats (monounsaturated fats and omega-3s).
- Kefir = protein, probiotics, and calcium, it’s also lower in lactose so often more easily digested
- Banana, mango, granola all provide fibre for gut health and carbohydrates for energy.
- Spinach, cinnamon = vitamins, antioxidants, and phytonutrients.
- Pumpkin seeds are a great plant source of protein and minerals (including magnesium, iron, and zinc).

These magical ingredients support gut health, sustained energy, heart health, blood sugar balance, cognitive health AND combat inflammation, overall providing a delicious nutrient dense bowl. Enjoy!

Ingredients (blend)
1/2 banana
200 - 250 ml kefir
1/2 avoado
Handful spinach
1/2 cup frozen mango
2 tbsp chia seeds

Toppings
1/2 banana (sliced)
Granola
Walnuts
Pumpkin seeds
Cinnamon
Honey

Tip: cinnamon is also great for improving insulin sensitivity, which helps blood sugar control. ✨

10/06/2026

My heart is so full ❤️

I feel truly blessed. It was so special celebrating my Core & Country class last night with my incredible regular clients. Super emotional!
Also… why have we not been doing Pilates to country music this whole time?! 🤠

Feeling so grateful for this absolutely amazing group of women - I appreciate you so much! And feel seriously lucky to have shared this experience with you.

Sending lots of love to those who couldn’t make it but have still been such a meaningful part of this journey. You were missed, and I’m so thankful for each and every one of you.

Week after week, you all show up. No matter what life has thrown your way, no matter if you’re not feeling your best, you still give 100%. Your commitment and strength is inspirational.

Each of you brings something unique to our classes. Some of you bring fun and laughter, others bring elegance and calm presence, and together you’ve created such a beautiful energy that has allowed me to relax, have fun, and truly be myself.

It has been such a joy watching you all grow into Pilates pros. You are kind, dedicated, hard working, and so much stronger than you give yourselves credit for.

Thank you for your encouragement, your patience, and your constant love and support. Thank you for allowing me the space to learn, evolve, and grow alongside you. Teaching you has been such a wonderful experience, and I will always cherish this chapter.

A huge shout out to ._ for being such a gem. For your kindness, generosity, and hard work! Super grateful for the effort you put in to make the space perfect for us.

Thank you all for being such a special part of my Pilates journey.

So much love, and thank you, for everything. 🤍✨

03/06/2026

Hey!

There are a few new faces around here so I thought its a great time to reintroduce myself.

I’m Elle, a holistic nutritionist and Pilates teacher!

I’ve always LOVED food and enjoyed the art and science of cooking, but it was really my pregnancy with my son that ignited that passion for nutrition, nourishing deeply from within, not just for myself but for him too. I started my Nutritional Science degree in 2020 when my son was 2, and finally qualified this year!

I really thought when I started the degree that I would be going into children’s nutrition, but after experiencing a period of chronic stress due to some serious life events, it left me with physical issues (pain and weakness that left me unable to walk, extreme fatigue, skin issues and chronic allergies) and debilitating anxiety - yet the doctors told me I was fine. This experience shaped my commitment to functional medicine and interest in the gut-brain axis, which actually inspired my dissertation on stress, anxiety and the gut microbiome (can’t wait to share more of my research with you!).

Pilates has also been such a healing practice for me in dark times, and happy times actually! Its benefits are profound, from reducing stress, improving strength, mobility and posture, to helping create a deeper connection between the mind and body. Becoming a Pilates instructor has been such a rewarding experience. It’s something I’m passionate about sharing and love teaching others.

Nutrition and movement go hand in hand!

Nurture & Joy is really about helping to inspire sustainable wellness practices, supporting people to feel good in their bodies, nourish themselves with confidence, and find more joy in everyday life. In a world where there’s so much noise out there, it’s about sharing science-based education surrounding nutrition, empowering others to make choices around food and lifestyle that will benefit them in a positive way, and sharing healthy and nourishing recipes and tips.

I’m currently in the process of a huge move! But I’ll be accepting clients in 2027, and can’t wait to launch and share my services, workshops and classes with you soon.

Thank you so much for being here,
Elle xx

31/05/2026

INGREDIENT SPOTLIGHT 🥦

Broccoli is probably one of my favourite vegetables! My and the kids have it all the time! But interestingly, it’s also one of the vegetables we often get so wrong. And this is something I spoke about with a few months ago on her podcast.

Many people eat it raw thinking this is the most nutritious option. While raw broccoli retains vitamin C, it also contains compounds called goitrogens, which can interfere with other nutrients (such as iodine) and also impact thyroid function when consumed in large amounts. It’s worth noting also that raw cruciferous vegetables although a great source of fibre can also be harder for some people to digest, leading to bloating and digestive discomfort.

But then, on the other hand, overcooking broccoli isn’t ideal either. Boiling broccoli can cause nutrient loss (water-soluble nutrients such as vitamin C and some B vitamins to leach into the cooking water). It can also reduce levels of broccolis protective plant compounds, sulforaphane, known for its antioxidant and cell-protective properties.

This is why the sweet spot is really lightly steaming or sautéing. These cooking methods help soften the fibres, improve digestibility and preserve many of broccoli’s beneficial nutrients and plant compounds.

My Nurture & Joy Tip:
 Chop broccoli 30 minutes before cooking.
This allows broccolis enzyme to activate, helping maximise the formation of sulforaphane.

Sometimes it’s jut about understanding how to get the most nourishment from the foods we eat every day 🌿

What’s your favourite way to enjoy broccoli?

Nourish • Move • Thrive

30/05/2026

The gut and nervous system are in constant communication through the gut-brain axis (a complex two-way communication network linking the digestive system and central nervous system).

This is a topic close to my heart, following a period of chronic stress, I experienced first-hand how profoundly stress can affect the body. More recently, I explored this connection further through my Nutritional Science BSc dissertation, which focused on the relationship between the chronic stress, the gut microbiome and anxiety.

Research has shown that chronic stress can alter the composition and diversity of the gut microbiome, while emerging evidence suggests the microbiome may influence mood, behaviour and mental wellbeing through its interactions with the nervous system, immune system and neurotransmitter production.

Stress doesn’t just affect how we feel emotionally. It can influence digestion, inflammation, immune function, sleep, blood sugar regulation, skin health and overall wellbeing. When stress becomes chronic, the body prioritises survival over repair and recovery, which may contribute to symptoms such as digestive issues, fatigue, skin flare-ups, anxiety and hormonal imbalances.

While nutrition plays an important role in supporting gut health, it’s only one piece of the puzzle.

Supportive practices that help regulate both the nervous system and gut include:

• Eating balanced meals rich in protein, fibre and healthy fats • Supporting stable blood sugar levels throughout the day (avoiding the energy crashes that can place additional stress on the body) • Pilates, yoga, walking (movement that supports rather than depletes the body) • Prioritising sleep and healthy circadian rhythms • Morning sunlight exposure • Breathwork, meditation, journalling or prayer • Spending time in nature • Reducing overstimulation, multitasking and excessive screen time • Creating moments of stillness and intentional rest

Health is not just about what we eat.
It’s also about the environment we create internally and externally. 🤍

13/05/2026

morning strawberry bircher 🍓🌿

quick, balanced, and one of my favourite easy breakfasts lately!

- made with greek yogurt, oats, chia seeds, strawberries, cinnamon + coconut for a combination of protein, fibre, healthy fats, and slow-release carbohydrates to support energy, gut health, and fullness

- the greek yogurt provides protein + probiotics to support satiety and gut health, while the oats and chia seeds provide fibre to help support digestion and steadier blood sugar levels

- strawberries are also rich in antioxidants and vitamin c, helping support overall cellular health

ingredients
• 2 tbsp greek yogurt
• 2 tbsp oat milk
• 1/2 cup frozen strawberries (I use PACK’D organic)
• 1 tsp vanilla
• 1/8 tsp cinnamon
• 4 tbsp bircher/ muesli / oats
• 1 tbsp chia seeds
• 1 tbsp desiccated coconut

blend the yoghurt, milk, strawberries, vanilla and cinnamon
mix in the bircher, chia seeds and coconut
pour into jars and leave in the fridge or for an hour
top with fruit, nuts and honey 🍓

save this for your next breakfast prep 💫

Address

Pencombe

Website

http://www.nurtureandjoy.com/

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