Nutritionist | 30:30:30 method(@emma.bardwell) 인스타그램 상세 프로필 분석: 팔로워 156,217, 참여율 0.36%

Yep, it’s happening (finally)! The 30G PLAN COOKBOOK is out May 7th 😝🙏❤️⚡️💥🤸🏻 Key points: 🫶🏼 This book wouldn’t exist without YOU. I am truly so grateful for you being here, supporting me and for LOVING The 30g method. 📕 You can pre-order now from a variety of places, including @blackwellbooks if you’re outside the UK. Comment COOKBOOK and I’ll send you a link to all stockists. 🤘Pre orders are INCREDIBLY IMPORTANT! You won’t pay until the book comes out on May 7th and - even better - you’re guaranteed to pay the lowest price it shows up at between now and then. The book will land on your doorstep on publication day, ready for you to start cooking 🌈 The book features over 80 BRAND NEW recipes (and a couple of your firm favourites) in glorious full colour. And they all follow my signature 30:30:30 method. 🌱 There’s a mix of flexitarian, vegetarian and vegan recipes, as well as meal plans and shopping lists for each 😝 The 30g plan way of life is all about eating smarter, feeling stronger and living better. No fads. No restrictions. Got questions, let me know in the comments! Huge thanks to @eburybooks @samantha_jackson_editor @katewhitaker01 and the rest of the team ⚡️ Let me know what you think 👇

1️⃣ It feeds your gut bacteria 2️⃣ Keeps blood sugar steadier 3️⃣ Helps you feel full 4️⃣ Supports regular 💩 5️⃣ Is linked to a lower risk of bowel cancer 6️⃣ Helps lower cholesterol, naturally 7️⃣ Reduces low-grade inflammation 8️⃣ Supports hormones 9️⃣ May help expel microplastics 🔟 Is linked to longer life Know what it is yet?! It is of course, fibre - one of the most powerful things you can eat for long-term health. And only 4% of us are getting the recommended 30g a day. 📘 The Fibre Effect breaks down exactly where to get it, how to avoid any side effects (bloating) and how to effortlessly include in your everyday diet. Plus it’s got meal plans, shopping lists, 60+ recipes and heaps of resources. 👉 Preorder now - comment FIBRE for the link ✨ Follow me for more non-nonsense, evidence-based nutrition #TheFibreEffect #longevity #longevitydiet #agingwell #nononsensenutrition

SUNDAY TIMES BESTSELLER ⚡️🙏 The 30g Plan made it to #7 in the Sunday Times Bestseller list on Sunday - and it’s all thanks to you lot. I’m so grateful for all your support, well wishes, recommendations, reviews and feedback. You are a fantastic community. To see the plan evolve from a 2-week online plan to a bestselling book - that’s also topping the Amazon charts - is mind blowing. It’s also reassuring to know that there’s still an audience for fad-free, evidence based nutrition information. Let’s hope it crowds all the woo woo and the pseudoscience 😑🙏🤞 If you haven’t got the book already and you want to see what it’s all about, comment 30 for the details. And if you’ve already bought and are enjoying, please consider leaving an Amazon review (if that’s where you got it) as it really really helps. #sundaytimesbestseller #30g #the30gplan #highprotein #highfiber #highfibre #30plantsaweek #weightlossplan

I said what I said 🤷‍♀️ Electrolytes are suddenly EVERYWHERE. Clever marketing and influencers would have you think you need to sip on expensive, salty water from the moment you wake up. The reality is mist healthy people eating a balanced diet simply do not need electrolytes. Your kidneys are incredibly good at regulating your electrolyte balance, and for most of us, plain water does the job perfectly. Electrolytes can be useful if you: ✔️ Exercise hard for more than 60-90 minutes, particularly in the heat or if you sweat profusely ✔️ Are recovering from vomiting or diarrhoea, where replacing fluids and electrolytes is important ✔️ Work or train in very hot conditions and sweat lots ✔️ Have a medical condition or take medication that affects your fluid or electrolyte balance (follow your healthcare team’s advice). ✔️ Are taking part in prolonged endurance events such as marathons, triathlons or long-distance cycling. For everyone else…save your money. A balanced diet already provides electrolytes like sodium, potassium, calcium and magnesium, and unless you’re losing unusually large amounts through sweat or illness, you don’t need to top them up. 💬 Do you use electrolytes? Tell me why in the comments. 👉 Follow me @emma.bardwell for evidence-based nutrition and health advice without the fads and fearmongering. #electrolytes #nutritiontips

High protein (& fibre) chocolate mousse 🍫 I used a fibre supp (@myotahealth) to boost the fibre but you don’t need to. Delicious either way. FYI, you’ll need to use a little more milk if you do decide to use the fibre supplement. 9g protein, 12g fibre (2g without @myotahealth), 220 cals Makes 4 1 small carton (300g) silken tofu 2 tbsp cacao (I used @naturya) 100g dark chocolate, melted 1 tbsp maple syrup 120-180ml milk (I used unsweetened soya) 4 tbsp @myotahealth fibre supp (optional!) Blend everything together, pour into 4 ramekins and leave in fridge to set for at least an hour. Sprinkle with sea salt and a dusting of cacao. Will keep in fridge for up to 4 days (but will be devoured way before that cos everyone will LOVE them - just don’t mention the tofu to your kids, they won’t have a clue as it’s completely tasteless). Don’t want to add the fibre supplement? No problem. Serve with raspberries to naturally add some extra fibre oomph. Don’t forget to: ❤️ like 👍 follow @emma.bardwell 👯 share with your high protein pals 📕 comment ‘COOKBOOK’ for 80+ fuss-free high protein, high fibre recipes

Easy high protein, high fibre lunch idea 💡 26g protein 11g fibre 450 cals I used @biona_products pumpernickel bread as it has a colossal 9g of fibre but obvs feel free to use whatever bread you like. 2 hard boiled eggs 75g cottage cheese (I used @longley_farm) 1 slice pumpernickel bread 25g sun dried tomato Chives, snipped Put everything on a cutting board - season well - and chop with a large knife. Pile on to toast and top off with extra chives.

Protein powder is one of the supplements I get asked about most, and the short answer is: yes, it can absolutely have a place in a healthy diet. It’s a convenient way to help boost protein intake, especially if you’re busy, have a smaller appetite or simply struggle to hit your protein targets through food alone. Not all protein powders are created equal, though. In the carousel, I cover: ✔️ Whether protein powder is actually necessary ✔️ If it’s really an ultra-processed food ✔️ How much you need ✔️ The different types (whey, casein, vegan blends and collagen) ✔️ What to look for when choosing one Personally, I use @formnutrition Pureblend but have previously enjoyed @theorganicproteinco and @live.momentous My new cookbook contains plenty of high-protein smoothies and recipes, with options both with and without protein powder. Comment COOKBOOK and I’ll send you the link 📖 Over to you... Do you use protein powder? If so, which one do you use and how do you find it? Has it helped you hit your protein goals, or are you still on the fence? 👇 Let me know in the comments

Move over chia, there’s a new super seed in town 👀 Basil seeds, also known as tukmaria or sabja seeds, are tiny black edible seeds commonly used in Southeast Asian drinks and desserts and honestly deserve way more hype. Compared to chia seeds, they: 💧 are higher in soluble fibre ⏱️ soak faster 🫶 tend to cause less bloating and gut upset 🌱 ferment more slowly, which may make them better for sensitive guts 🚽 can help with constipation and feeling fuller for longer 🦠 help feed beneficial gut bacteria 💸 are usually cheaper too And no, they do NOT taste of basil 🌿 You use them exactly like chia seeds. Soak them first, then add to yoghurt bowls, smoothies, overnight oats, puddings or drinks for an easy fibre boost. I buy mine online or from Asian supermarkets and have been using both chia AND basil seeds lately for the ultimate super seed diversity. Want the ultimate super pooper guide? Comment FIBRE #basilseeds #chiaseeds #guthealth #fibre bloatingtips

Peanut Butter & Raspberry Overnight Oat Bran 🥜🍓 Makes 2 jars 31g protein 💪 12g fibre 🌾 455 cals ☀️ ✔️ Filling and delicious ✔️ Oat bran = extra beta glucan fibre for gut + cholesterol health ✔️ Prep ahead breakfast for busy mornings ✔️ Regular oats still brilliant too, so use what you’ve got INGREDIENTS For the chia berry jam: 160g frozen mixed berries Juice of ½ lemon (or splash of water) 2 tbsp chia seeds For the overnight oats: 50g oat bran (or regular oats) 300g 0% Greek yoghurt 150ml milk (I use unsweetened soya) 1 tbsp (10g) shelled hemp seeds 2 tbsp (30g) sunflower seeds 1-2 tsp cinnamon 2 tsp honey or maple syrup (optional) To serve 2 x 1 tsp (6g each) peanut butter METHOD Heat the berries and lemon juice in a saucepan until softened and jammy, mashing with a fork as they cook. Remove from the heat and stir in the chia seeds. Add a splash of water if needed and leave to thicken. Mix all the overnight oat ingredients together in a bowl. Add a splash more milk if you prefer a looser texture. Layer the oats, peanut butter and jam between two jars. Leave in fridge til ready to eat. This recipe was adapted from my recent Summer Refresh online plan. Comment GLOWUP for my free breakfast makeover guide with 5 high protein, high fibre breakfasts ✨ #overnightoats #oatbran #highproteinbreakfast #guthealth #healthybreakfast mealprep fibre

Easy high protein (and high fibre) lunch ideas no. 1 📍Save this for tomorrow’s lunch 📍 CHOPPED EGG & AVO ON RYE 26g protein | 10g fibre | 420 cals 2 hard boiled eggs 60g cottage cheese (I used @longley_farm) 1/2 small avocado Rye toast (I used @rairairye) Put your bread in the roaster. Put the avocado, cottage cheese and eggs on a chopping board - season with salt and pepper - and chop with a large knife into tiny pieces. Scoop onto your toasted bread. That’s it. I finished off with some sesame seeds on top and a handful of raspberries on the side just to nudge up the fibre. Told you it was stupidly easy…. Want more quick filling high protein, high fibre lunches? Get my book The 30g Plan Cookbook, it’s got over 80 of them. Just comment ‘cookbook’ for the link. #highprotein #highfibre #easylunch

Welcome back to LEON’s Magical Digest. In Episode 2, we spoke to @emma.bardwell who helped us explore the magical powers of fibre ✨🌱 #LEONRestaurants #LEONMagicalDigest #MagicalDigest #EmmaBardwell

Your gut will thank you for this one. Captured live at LEON’s Superfood Sanctuary, @emma.bardwell shares easy ways to get more fibre into your diet, plus the surprising benefits these small changes can have on your health. ✨ Watch the full session on YouTube via the link in our bio. #LEONRestaurants #EmmaBardwell #Fibre #SuperfoodSanctuary #Microbiome