Nutritionist | 30:30:30 method(@emma.bardwell) 인스타그램 상세 프로필 분석: 팔로워 152,357, 참여율 0.82%

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

🎙️ NEW EPISODE OUT NOW 🎙️ I’m so thrilled to welcome back the brilliant Emma Bardwell @emma.bardwell one of my very first guests to return for a second time on the podcast! 💕 And she’s back with exciting news… her brand new book The Fiber Effect is OUT NOW. 📚 Emma is a registered nutritionist, Sunday Times bestselling author, and one of the most trusted evidence-based voices in women’s health nutrition. Her approach cuts through the noise — no demonising food groups, no unrealistic targets, just practical, science-backed guidance women can actually use. 🌱 In this episode we dive into: ✨ Why fibre has been chronically overlooked ✨ How fibre feeds the gut microbiome (and why that matters for hormones, mood & HRT) ✨ Why 96% of UK adults aren’t hitting the 30g daily target ✨ The oat controversy, the truth about carbs & beans ✨ Emma’s plate model for combining protein + fibre ✨ Straight-talking advice on fermented foods & supplements Emma’s three golden takeaways? Start with one meal. Don’t panic about a bad day. And if you hate kale don’t eat it. 🥬 Listen now 👇 🎧 Spotify: https://open.spotify.com/show/eatnourishlove 🎧 Apple Podcasts: https://podcasts.apple.com/podcast/eat-nourish-love 🎥 YouTube: https://youtube.com/@eatnourishlove #EatNourishLove #EmmaBardwell #TheFiberEffect #WomensHealth #GutHealth NutritionPodcast PerimenopauseSupport MenopauseNutrition FibreFirst PodcastEpisode WellnessJourney EvidenceBasedNutrition HormoneHealth SundayTimesBestseller SecondTimeGuest Just drop your three episode links in and you’re ready to post. Want me to shorten it for the caption character limit, or is the length good?​​​​​​​​​​​​​​​​

You all loved my last post so much, I made a part 2. And yes, a few of these are going to sting a little. These aren’t trendy hacks or quick fixes, they’re the unglamorous truths that actually move the weight loss needle. I’ve talked about and used them with clients for years and they work, every time, when you actually apply them. Which ones jump out at you…let me know in the comments. And as for the last one about ‘what I eat in a day’ videos, tell me I’m not wrong!!! 🫠 If you want some genuinely filling, high protein, high fibre meal inspo that tastes next level, comment “COOKBOOK” and I’ll send you the link to my new recipe book. If you missed part 1, scroll back a couple of posts 🧡 #weightloss #nutritionistapproved #midlifewomen

Two simple upgrades that will completely change your omelette game🤸🏻 Most omelettes are low in fibre and not quite as high in protein as you’d think 🤔 It’s actually an easy fix! 💥 🥚Add egg whites for a protein boost 🌾 Add ground flax for fibre, satiety and gut support Same meal, but now it keeps you full up and feeling satisfied. 📍31g protein | 11g fibre | 460 cals📍 Here’s what I used: 2 eggs 75 ml egg whites (@twochicksproducts) 30g ground flax (@linwoodshealthfoods) 5 asparagus tips 5 cherry tomatoes 20g parmesan Handful of wild garlic (or use spinach) High protein, high fibre, properly satisfying. Just stir the flax and egg whites into your eggs and cook as normal. The flax will give it a slightly nutty taste and a bit of a fluffier texture but otherwise you wouldn’t really know it’s there. I finish my omelettes under the grill to get them golden. Follow me @emma.bardwell - I post delicious, fuss-free recipes like this all the time 👌 📚Comment ‘COOKBOOK’ to preorder my brand new high protein, high fibre recipe book (out May 7th). #weightlossfood #highproteinmeals #highfibre #omelette

The last one will have lots of people up in arms. Sorry, but it’s the truth! These weight loss truths work. I’ve been using them with my clients for over a decade. But knowing them is one thing. Doing them is another. Select three and follow them for 30 days. Notice the changes that happen. And if you want delicious ideas for filling breakfasts, comment “GLOWUP” and I’ll send you five easy to put together ideas with full protein, fibre and calorie breakdowns. #weightloss #nutritionistapproved #midlifewomen

Save this healthy granola recipe for later ⤵️✨ 🌰 Gut Loving Granola (from my book, The Fibre Effect) Recipe (7 servings): 🥣 150g jumbo oats 🌾 50g mixed seeds 🥜 50g mixed nuts, roughly chopped 🌱 2 tbsp psyllium husk 🌾2 tbsp ground flax 🤎 1/2 tsp ground cardamom or cinnamon 🥥 2tbsp coconut oil 🍯 4tbsp maple syrup or honey 🥜 4 tbsp nut or seed butter 1. Heat oven to 180°C (160°C) / 350°F 2. Combine all dry ingredients in a large bowl. 3. Warm the oil, nut butter and maple syrup in a small saucepan for a few seconds til it melts. Pour into the dry ingredients and mix well to combine. Tip on to a paper lined baking tray and press done well with the back of a spoon. 4. Bake for 15-20 minutes until golden. 5. Allow to cool and then break up into clusters. Per 50g serving (approx): Calories: 200 Protein: 7g Fibre: 4.5g Plants: 12+ Example serving: 🥣 1 serving granola 🍦 200g 0% Greek yoghurt 🍓 100g mixed berries Calories: 350 Protein: 29g Fibre: 8.5g Comment the word “FIBRE” if you want 60+ high fibre and high protein recipes + meal plans + really useful fibre resources. And make sure to follow me @emma.bardwell for simple healthy recipes that actually taste good. #highfiber #healthygranola #healthybreakfastideas tea

In the mood to bake something sweet this weekend? 🍫✨ 
These chickpea blondies by @emma.bardwell are rich, fudgy and feel-good, with a clever twist that makes them a little more nourishing than your usual treat… 👀 ⁠ ⁠ Swipe for the ingredients 👉 and tap our link in bio for the full recipe 🔗 ⁠ #healthybaking #blondies #weekendbaking #feelgoodfood

Wild garlic pesto recipe 🌱 100g wild garlic 50g walnuts 100ml extra virgin olive oil (I use @bonafoodco) 50g parmesan Juice of 1 small lemon Salt & pepper Blend everything together, adding more olive oil if needed to get to your desired consistency. Couldn’t be easier! #pesto #wildgarlic #pestorecipe

EDAMAME, PEA & CORN WRAP 🌽 LIKE ❤️ SAVE 📍 SHARE 🙏 FOLLOW 🤸🏻 😋 Putting my spin on these viral ‘wraps’ to make them higher in protein and fibre. They keep in the fridge for a few days - nicer warm in my opinion - so you can batch them for future lunches. 🌮 Some people add the fillings and then fold in half and eat like a taco (you need to let them cool first before folding). I just think easier to pile up and eat with a knife and fork. You do you! Makes 4: 175g edamame, 100g peas and 200g (tin) sweetcorn 100g mozarella and 100g cheddar cheese Chilli flakes, salt and pepper ⚡️Preheat oven to 180C 🫛 Spread veg evenly on a parchment paper lined baking tray. 🔴 Use a bowl to make an initial circle…I then used hands to shape 🧀 Sprinkle over the cheese and your choice of seasoning 🧑‍🍳 Put in oven for 20 minutes until golden and crispy Each wrap (without fillings): 285cals | 20g protein | 5.5g fibre I ate mine with avocado, rocket, tomatoes, broccoli sprouts #healthyrecipes #edamame #fritters #itswhatsforlunch

Let’s talk extra virgin olive oil 🫒AD Bona extra virgin olive oil is naturally rich in polyphenols - the powerful plant compounds frequently linked to heart health, lowering inflammation and even gut support. Interestingly though, not all olive oils are equal and the polyphenol count can vary hugely depending on quality and how the oil is stored. Bona’s Koroneiki olive oil, for example, contains around 600 mg/kg of polyphenols, which puts it firmly in that higher quality bracket. But polyphenols are surprisingly delicate. Light, heat and oxygen can oxidise them over time, which means that beautiful glass bottle sitting next to your hob is probably not doing your oil any favours. What I like about Bona is that they’ve tackled this properly. Instead of letting air in every time you use it, they store the oil in a vacuum-sealed bag inside the container. As you pour, the bag collapses, so oxygen doesn’t get a chance to creep in and degrade the oil. It’s a small detail, but it makes a big difference to preserving those all-important polyphenols and maintaining that higher polyphenol count right to the last drop. Because once oil is exposed to air, it’s not just flavour that’s affected, you’re also losing those beneficial compounds. I use extra virgin olive oil every single day, over salads, in dressings and even drizzled on toast in place of butter. It’s one of the simplest upgrades you can make to your meals, but choosing a good one and storing it properly makes all the difference. If you’d like to try BONA for yourself, comment BONA below for the link to buy. Use code EMMA20 for 20% off your first order when you subscribe. #guthhealth #polyphenols #EVOO