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Ally Wilsdon | Health Coach

@nutritionally__

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🥒 Trainee Health Coach with a passion for pickles
🍒 Helping transform your gut health & boost energy
⬇️ Free tips & food inspo
Currently: 📍London, UK
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Summer 2025 was a blast, and what better way to wave farewell to it than gathered around a table, sharing food, stories and sunshine while it lasts ☀️🍋🌿 At the end of Summer, my mum and I cooked up a wholesome Middle Eastern style feast. A mix of friends and family, plates piled high, margs by the dozen, and that soft light that tells you Autumn is on her way. We served up a hearty feast of: 🐓 Chicken shawarma 🥩 Beef meatballs with lemon & fennel 🐟 Sumac salmon 🍆 Sticky harissa & soy aubergines on curried yoghurt 🍚 Moroccan herb, sultana & almond couscous 🥗 Cauli, crispy chickpea & rocket salad with tahini 🫜 Beetroot, orange & feta salad For me, this is what seasonal living really looks like. Not perfection or routines, but marking moments. Sharing food with people you love. Letting one season go, and gently stepping into the next. I’m now deep into cosy evenings, heartier meals and grounding rituals. Slowing down as the days start to change 🍂🤎 How do you like to celebrate the changing of seasons? 👇 #joyisanutrient #nutritionwithoutBS #nutritionally__ #seasonalwellness #healthycomfortfood #autumnrecipes #homecooking #balancedliving #healthcoachuk #foodasritual #comfortfood #wellnesswithoutwoo #cozydinner #fallrecipes #womenswellness #eatwellfeelwell #midweekmeals by @nutritionally__
7
10 months ago
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Cosy date-night energy in a bowl 🍜 Mushroom ramen with crispy tofu, pak choi and jammy eggs - the ultimate Autumn comfort dins. It’s a rich, umami, slurpy bowl of deliciousness. The kinda meal you eat curled up on the sofa watching a silly panel show. Here’s how I make it 👇 Serves 2–3 | Prep 15 mins | Cook 25 mins Broth • 7–8 dried mushrooms (shiitake or mixed) • 1.5L boiled water • 2 spring onions, roughly chopped • 2 garlic cloves, sliced • 1 @kallo veg stock cube • 2 heaped tbsp @clearspringuk brown rice miso paste • 4 tbsp @belazu_co tahini • 1½ tbsp @kikkomanuk soy sauce (plus extra to taste) • 1 tsp @clearspringuk rice vinegar • 1 tsp mirin • Juice of 1 lime Toppings • 1 pak choi, halved lengthways • 100g enoki or mixed fresh mushrooms • 150g @tofoo smoked tofu, cubed • 2 @clarence_court eggs • 2 nests of @itsuofficial rice noodles • 1 tsp butter (for the pak choi) • ½ tsp cumin • 1 tsp @clearspringuk sesame oil (for the tofu) • Fresh coriander, spring onions & sesame seeds to serve Method 1️⃣ Add dried mushrooms, spring onions, garlic + stock cube to the boiled water. Simmer 15 mins, then strain (keeping the liquid). 2️⃣ In a bowl, whisk together miso, tahini, mirin, rice vinegar + lime juice. Stir into the broth with soy sauce and simmer another 5 mins. Taste and tweak - a little more soy for salt, or lime for zest. 3️⃣ Fry tofu in sesame oil until golden. Fry pak choi in butter with garlic + cumin until lightly charred. Brown enoki mushrooms separately. Boil eggs for 7 mins, cool and peel. 4️⃣ Cook noodles, divide into bowls, pour over broth, add toppings. 5️⃣ Finish with coriander, spring onions + sesame seeds. (There’s enough broth for leftovers - or seconds if you’re sharing 😉) Save this one for your next cosy night in 🍂 #joyisanutrient #nutritionwithoutBS #nutritionally__ #seasonalwellness #healthycomfortfood #autumnrecipes #ramenrecipe #easyrecipes #homecooking #balancedliving #healthcoachuk #foodasritual #comfortfood #mushroomramen #wellnesswithoutwoo #cozydinner #fallrecipes #womenswellness #eatwellfeelwell #midweekmeals by @nutritionally__
3
a year ago
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Yep, you heard. I might be a health coach, but I also love a drink. Whether it’s pints at the pub or a spicy marg on a Friday night, to me, balance means making space for joy as much as meal prepping and morning yoga 🍸🍺 For anyone who’s edging closer to (or already hit) the big 3-0… you know how savage the hangovers get 😅 this is my tried-and-tested survival plan: 💧 Hydrate – start before bed with a pint of water + 2x lemon ORS, a Berocca tablet, and feroglobin (iron) dissolved in it - waiting on my bedside table for when I return home. If I can manage it, soda water between drinks on the night is a lifesaver. Coconut water the next day also helps replenish the potassium and magnesium your body needs to function, so get yourself a carton ready. 🥑 Eat balanced – I know the sofa + Deliveroo combo is tempting (and sometimes necessary), but protein and greens make a real difference. Eggs contain cysteine, which helps break down alcohol toxins, while greens support your liver’s detox pathways. My go-to is avo toast with eggs and a smoothie with berries, almond butter + spinach. If you do get a Maccies, follow it up later with something colourful (blueberries, broccoli, leafy greens). ☀️ Get fresh air & sunlight – hangovers aren’t just physical, they’re hormonal. Sunlight helps reset your circadian rhythm and boosts serotonin - the “happy hormone” alcohol depletes. 🚶‍♀️ Move gently – no HIIT. A slow walk or some stretches boost circulation and lymphatic flow to help flush it through. 😴 Rest – alcohol wrecks deep sleep, so naps and an early night are medicine too. Want to know which foods actually support hangover recovery? Comment HANGOVER below and I’ll DM you my full list of foods & food groups that help your body bounce back 🥑🥦🍳 Save this for the next time you overestimate your tequila tolerance 😉 What’s your go-to hangover ritual? I’d love to hear what works for you👇 #hangoverhelp #balancedliving #healthcoachuk #nutritionwithoutBS #joyisanutrient #nutritionally__ #womenshealth #nutritiontips #healthylifestyle #mindbodybalance taken in London, United Kingdom by @nutritionally__
8
a year ago
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I love a good routine, but if it’s all discipline and no joy, it’s not really wellness. These are my monthly non-negotiables; the days that keep me energised, grounded, and actually looking forward to life: 1️⃣ Reset & Nourish - Tidying your space and prepping balanced meals reduces decision fatigue and keeps your blood sugar steady. I like to pop on a comedy podcast or some disco tunes and cook up a storm. 2️⃣ Coffee & Connection - Time with people who make you laugh and smile lowers stress hormones and boosts mood. My favourite? You guessed it - an alfresco Saturday coffee date with an almond croissant. 3️⃣ Move for Joy - Movement you enjoy is the kind you’ll stick with and so important for your health and wellbeing. I’m loving lido swims in the sunshine, cycling to the park for picnics, and sociable movement like badminton or jazzercise with friends. 4️⃣ Nature Reset - Stepping away from constant notifications and immersing yourself in green space regulates your circadian rhythm, calms your mind, and boosts creativity. I love a long walk, a good forage, or a trip to the coast when I can get out of London. 5️⃣ Rest & Restore - Rest supports recovery, hormone health, and resilience. I’m a night owl but sometimes I love an early night with an arrowword/book, a candlelit Sunday bath, or a slow morning doing yoga. 6️⃣ Play & Create – Creative hobbies boost dopamine and spark a lot of joy. Recently I’ve been spending time cooking new recipes, started learning to DJ, and I’m looking forward to potentially doing some pottery throwing when Winter hits. None of these are extravagant, but together they keep my mental, emotional, and physical health in balance. Which one do you need most this month? Let me know in the comments and SAVE to keep your wellness in check👇 #womenshealth #nutritiontips #balancedliving #healthylifestyle #bloodsugarbalance #holisticnutrition #mindbodybalance #healthyhabitsforlife #nutritionwithoutBS #joyisanutrient by @nutritionally__
13
a year ago
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Wellness isn’t just workouts, salads, and early nights. A coffee date with people who make you laugh, feel seen, and slow down can be just as powerful for your health. Social connection lowers stress hormones, boosts mood, and helps you feel grounded, which means this oat flat white and chinwag combo? It’s medicine too. Save this as your sign to book your next coffee date ☕✨ What’s your favourite way to spend a slow weekend morning? #womenshealth #nutritiontips #balancedliving #healthylifestyle #bloodsugarbalance #holisticnutrition #mindbodybalance #healthyhabitsforlife #nutritionwithoutBS #joyisanutrient by @nutritionally__
4
a year ago
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A few years ago, I wasn’t a morning person - most of my friends will vouch for this! I’d snooze my alarm until the very last second, throw back a coffee, and sprint out the door in a stressy rush. Fast forward to now and my mornings are the calmest part of my day and actually give me energy instead of draining it. Just small shifts that make a real difference 🧠✨ Here’s what stuck: ✨ 5 mins of sunlight first thing Instantly wakes me up and gets my circadian rhythm going. An absolute non-negotiable for me. ✨ Big glass of water before caffeine Hydrate feel great. Honestly, just do it. Your body will thank you for it. ✨ Lion’s mane powder A zingy little boost for my brain and gut. I have mine mixed in a glass of water but I know some like to put it in overnight oats or smoothies. It’s whatever works for you. ✨ 10-minute walk + brain dump I love my morning walks, in case you can’t already tell! It lowers my cortisol and clears my head before the day starts. I like to put all my thoughts on paper then work on making a productive schedule for my day. ✨ A handful of nuts / spoon of almond butter pre-caffeine This one’s from the @glucosegoddess herself: a little fat/fibre before coffee can stop the cortisol crash. Game changer. ✨ Oat flat white Because I’m not a monster. People tend to demonise coffee but it’s good for your gut and it’s obviously delicious. ✨ Cold burst at the end of my shower Not quite a plunge pool, but still makes me feel alive. Circulation boost, dopamine kick, and keeps my hair looking healthy. It’s not for everyone so start off small and build up. Do 10 seconds, then 30, and eventually get to 1 minute. It’s a small ask for a big benefit. ✨ Movement for ~30 mins I love getting it done early so it’s not looming. Bonus endorphins before 9am? Yes please. At the moment I’m loving dance and pilates as they really get my body moving. If you struggle with fitness, 20 mins will do the trick! Remember, none of this is about being perfect, it’s about building small habits that feel good and stick for you 💚 ✨ Save this routine if you’re looking to build better mornings 💬 Comment “ENERGY” if you want more tips like this by @nutritionally__
6
a year ago
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🍇 Blackberry season is here early 🍇 Spotted these beauties on my walk and couldn’t resist a little forage… High in fibre, low in sugar, and packed with skin-loving antioxidants - a juicy lil win from the hedgerows!! 🌿 Bring a tub (bigger than you think). You’ll always find more than you expect 👀 Comment “Blackberry” if you want some recipe inspo for your foraged feast 💜👇 by @nutritionally__
23
a year ago
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🔥 CRISPY, CARAMELISED + FULL OF ZING 🔥 Meet my latest flavour-bomb: Miso Aubergine & Smoked Tofu Traybake 💥 With kale crisps and a spicy soy-lime drizzle you’ll want to drink. Why it slaps (and supports your health too): 🍆 Aubergine – high in polyphenols to support blood sugar + full of fibre to feed your gut 🌿 Kale – a hormone-balancing queen, rich in calcium, vitamin K, and antioxidants 🧠 Smoked tofu – protein + phytoestrogens = great for hormone regulation & satiety 🌶️ Chilli – boosts metabolism + circulation 🍋 Lime – vitamin C helps absorb iron (perfect with kale!) 🧂 Miso – gut-friendly fermented goodness 🥗 Serves 2 (big serves!) Recipe (adapted from The Green Roasting Tin): * 2 aubergines, halved * 250g smoked tofu/tempeh, cubed * 150g curly kale * 75g brown rice miso * 1 tbsp sesame oil * Knob of grated ginger * 4 cloves of garlic, crushed * Brown rice * Grind of pepper 🫗 Dressing (I usually double the quantities so there’s extra drizzle for your rice 😛): * 2 tbsp soy sauce (or tamari ) * 2 tsp sesame oil * Juice of 2 limes * 1 tsp maple syrup or honey * Splash of apple cider vinegar * A pinch of chilli flakes * Black sesame seeds 🧑‍🍳 Instructions: 1. Preheat oven to 180C fan and boil the kettle ready to cook the rice. 2. Cut the aubergines in half and cut crosshatch until you’re nearly at the skin (but not all the way through!) 3. Add them to a baking tray with the tofu. 4. Mix the miso and sesame oil, garlic, ginger and brush all over everything in the tray. 5. Transfer to the oven and roast for 20 mins. In the meantime, get your rice on to cook. 6. After 20 mins of roasting, add kale to tray, drizzle a little oil + salt. Roast for another 10–15 mins. 7. Whisk dressing together and pour all over once everything is dished up. Scatter spring onions, sesame seeds and serve! Drop me a save & let me know what you think in the comments below👇 by @nutritionally__
27
a year ago
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✨ Glow & Go Salad ✨ A fibre-filled bowl to support hormonal balance, energy, and skin health - ready in 20 mins. Why it works: 🥬 Rocket & watercress – rich in calcium & folate to support estrogen detox 🌱 Quinoa – complete protein + fibre = blood sugar balance 🥜 Almonds – vitamin E + magnesium to reduce PMS symptoms 🧄 Garlic – aids liver detox for hormone regulation 🌿 Dill & mint – help digestion + reduce bloating 🧂 Nooch – B vitamins for mood + energy 🫒 Olives – anti-inflammatory healthy fats 🌸 Asparagus – folate-rich for estrogen metabolism ☀️ Sunblush tomatoes – antioxidant boost for skin glow 🧑‍🍳 Makes 4–5 servings 🥗 Ingredients: • 2 sachets cooked quinoa • 1 bag rocket & watercress • 2 handfuls almonds • 2 packs asparagus (or tenderstem broccoli) • 4 spring onions, finely sliced • 1 jar sundried tomatoes • 1 jar pitted olives (try Perello!) • 1 tin garden peas • Fresh dill + mint, finely chopped • Knob vegan butter • Garlic granules + smoked paprika • Salt & pepper • Optional: feta + olive brine 🫗 Dressing: • 6 tbsp olive oil • 1 tbsp nutritional yeast • 4 tbsp ACV (or juice of 1 lemon) • 2 tsp Dijon mustard • Optional: 1 tsp maple syrup • Mixed dried herbs + S&P 👩‍🍳 Method: 1. Fry asparagus in butter, garlic granules + paprika until cooked but crisp. Set aside. 2. Toast almonds dry until golden (5–10 mins). Stir often. 3. Chop remaining ingredients + add to serving bowl. 4. Shake dressing in a jar, pour over salad + toss. 5. Finish with feta if using. Enjoy! Save for later 💚 Would you try this? #healthyrecipes #hormonehealth #nutritionstudent #plantbasedmeals #cyclebalance #bloodsugarbalance #guthealthmatters #pcossupport #womenswellness #antiinflammatoryfoods by @nutritionally__
29
a year ago
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