Super Veg Mains
Tasty Veggie Sides
Protein Packed
Easy Fish Dishes
Serve with Anything
Customisable Recipes
Ingredients
About
- 50 Percent Veg
- Laura Lam Nutrition

©2022 Laura Lam Nutrition Ltd.

CategoryProtein Packed

Easy Fish Dishes, Protein Packed, Super Veg Mains

0

Healthiest Vegetable Fish Pie

Welcome to
50 Percent Veg

Hi I’m Laura, founder of 50 Percent Veg and a registered Nutritional Therapist. I run an online functional medicine and nutrition clinic, and I often recommend the 50 Percent Veg framework for my clients. I love sharing my recipes, which are packed full of veg, so here they are! Enjoy!

lauralamnutrition

🙋🏻‍♀️Let’s make your health a priority
🧪Functional lab testing to find root causes
🥕BANT reg Nutritional Therapist
👇FREE 30 min discovery call

Take a step into my brain when I just had a random

Take a step into my brain when I just had a random allergic reaction and have no idea what the allergen was 🥹🥹🥹

Does anyone else go totally irrational when doing their own health, but completely measured when working with clients? 😅

✨✨✨✨✨✨✨

So in Japan I got a pretty severe cause of hives (Urticaria) which lasted for three days and got progressively worse. I got bitten by a deer in Nara Park on the day it started which stressed me OUT. I think the stress was the real trigger but I’ll never know 🥹 I was also eating all the seafood and other common allergens on a daily basis for two weeks straight…..🤷🏻‍♀️🤷🏻‍♀️🤷🏻‍♀️

I went food shopping the day after being discharged from hospital (I went into A&E in the middle of the night to get intravenous anti-histamines as it was getting really bad). So I tried to shop without buying anything that was going to cause me a flare up as I REALLY needed to catch my flight home the day after 😃😃😃… and this is what it’s like to be in my brain:

✨let’s avoid all allergens since we don’t know the trigger ✨
✨let’s avoid all histamine containing foods as that might trigger my hives again✨
✨let’s avoid histamine activators for the same reason✨
✨let’s avoid inflammatory foods to prevent my gut from getting any leakier✨

Sometimes it’s a blessing and a curse when you know too much 😅 let me know if this is relatable 😭

Currently waiting for my IgE allergy test - always test, don’t guess!!

-
Thankfully, for my clients I always give them a strategy and go-to foods to use when they’re having to be on a restricted diet. Also don’t go to Japan when you’re on a restricted diet 😅

#japan #japantravel #japanfood #japanesefood #nutritionist #nutritionistproblems #nutritionaltherapy #allergyawareness #allergyproblems

How to EAT & EXERCISE according to your menstrual

How to EAT & EXERCISE according to your menstrual cycle with @lauralamnutrition and @mentoredbymaya 🚺

SWIPE>>> to see our recommendations for your follicular phase, ovulation, luteal and menstruation phase 🩸

We know that women have cycling hormones and aren't supposed to feel the same throughout the month, but we're still expected (by society) to show up as the same every day.

When was the last time you were expected to act like everything was normal when you had PMS or cramps?

You will naturally see a change in your performance at work or in the gym and your appetite, particularly in your luteal phase. We very much advocate for rest when you need it, but there is a way to hack your hormones so you can continue working towards your goals.

@mentoredbymaya and I have teamed up to bring you some tips and tricks through a series of content pieces and webinars throughout the next month to help empower women to feel their very best.

Did this help you? @MentoredbyMaya and myself @LauraLamNutrition will be hosting some exciting webinars to help women optimise their nutrition and fitness throughout the menstrual cycle.

#femaleempowerment #femalefitness #femalenutrition #womensupportingwomen #menstruationmatters #menstrualcycle #menstrualhealth #exercisemotivation #weightlifting #weightlossjourney #womenlift #hormonehealth #hormonebalancing #hormonesupport

Just because someone says: I'm a doctor I'm a nut

Just because someone says:

I'm a doctor
I'm a nutritionist
The research shows...

... it doesn't mean that what they're saying is correct.

💭70% of research is flawed or biased in some way.
💭New research is always being carried out and new breakthroughs are being discovered all the time.
💭Not every piece of nutrition advice applies to every person.
💭Doctors, nutritionists and all health practitioners can make mistakes.
💭Everybody has differing opinions based on their background and training, and that's okay.
💭Marketers are excellent at making bad products seem fantastic (trust me, I used to be one)

Don't always believe what you read or hear. Try to do your own research and question EVERYTHING.

#health #biohacking #healthlifestyle #nutrition #longevity #diet

Hi!!🙂 re-intro time for the new followers. I'm

Hi!!🙂 re-intro time for the new followers. I'm Laura and a BANT and CNHC registered Nutritional Therapist and I specialise in working with clients with health issues on a 1-to-1 basis.

"What does the BANT mean?" you ask.

BANT, British Association for Nutritional Therapy, is the professional body I'm registered with, which means that my level of training meets or exceeds their standards for face-to-face client work. I’m also registered with the Complimentary and Natural Health Council. These bodies regulate the Nutritional Therapy profession to keep clients safe. Part of the requirement is that I uphold a minimum of 30 hours of additional CPD training annually to ensure I'm up to date with the latest research. I prefer to do much more training and studying.

Unfortunately, Nutritional Therapy is still not statutory regulated so anybody could say they do the same as I do. Which is why BANT and CNHC registration is so important. When a clinician without relevant/adequate training practices Nutritional Therapy, the only person they're putting at risk is their client.

As a responsible functional medicine practitioner, I commit to being transparent with all of my clients and to help them to the best of my ability. I research every single client's condition meticulously and analyse all the information they provide in a full functional medicine framework, so I can help them get to the bottom of their health issues. When a case is beyond my scope, I will refer to another practitioner or call in a colleague so we can work as a team.

Yep, that’s me! Straight forward, to the point and data driven.

Can I help you get to the bottom of those lingering health issues? Let me know!

#nutritionaltherapy #nutritionaltherapist #nutritionist #functionalmedicine #functionalmedicinepractitioner #healthiswealth #healthylifestyle #gethelp

How long have you been dealing with the same sympt

How long have you been dealing with the same symptoms, over and over again? How does it affect your life and of those around you? Would you be able to live your life easier and happier, if your health was in order?

If you’re ready, let’s get it sorted.

Just send me a DM saying “I’m READY” to book in a free discovery call. We’ll hash out a plan to figure out how to tackle it 💗

#nutritionaltherapy #nutrition #nutritionist #functionalmedicine #healthiswealth #healthylifestyle #chronicdisease #lifestylemedicine

THIS isn’t food. Most of us have tried or at le

THIS isn’t food.

Most of us have tried or at least considered a plant based diet before. And YES eating more plants is a great idea (which plants depends on your individual health), but eating more plants in the form of ultra processed fake bacon is not.

As more research and clinical evidence emerges, years after the popularity of veganism rose, many clinicians are now seeing many people suffering from severe nutrient deficiencies which impacts every single aspect of health.

In my clinic, eating a purely plant based diet is something that has contributed to most of my clients’ digestive issues and mental health challenges. They tried it and it didn’t work out, and that’s 100% okay. It works for a few lucky people, but in my experience it doesn’t suit most. You won’t know until you try 🤷🏻‍♀️. The proof is in your symptoms, your blood test and if you can, your DNA methylation test.

What I don’t like is that plant based eating is still being deemed as healthy for everybody. It is truly not, because everybody is simply different! Your energy levels, blood circulation, DNA replication, hormones and mental health - everything is affected when there is a deficiency in the nutrition that animal protein provides. That’s why it is imperative that vegans and vegetarians use supplementation to meet their nutritional needs. Even then, supplementation doesn’t always mean one will achieve optimal health. Although we keep developing new technologies for alternative foods (lab grown meat, fortified foods and GMOs), we can’t always outsmart Mother Nature.

Have you tried going plant-based? Did it work for you?

#veganism #plantbased #fakemeat #meatalternatives

Are you struggling with digestive issues (i.e. blo

Are you struggling with digestive issues (i.e. bloating, flatulence, constipation, diarrhoea/loose stools, abdominal pain) that just won’t go away? It might be time to dig deeper and consider functional testing 🧪

I use functional testing because the more information we have, the more power we have to understand your body and make targeted changes. Unfortunately, there is only a limited number of tests and biomarkers available on the NHS because of limited public resources. With private labs, we can gather far more data. So when your doctor says that your bloods are normal, but you still feel awful - your doctor is clearly looking in the wrong place.

For digestive issues, here are four functional tests that I recommend to my clients:

💩 Comprehensive stool analysis: This test provides valuable insights into your gut microbiome, including the types and amounts of bacteria/viruses/yeasts/parasites present, inflammation in the gut, digestive capacity, signs of leaky gut and level of short chain fatty acids.

💨 SIBO breath test: If you suffer from chronic bloating and excess flatulence/gas, a SIBO breath test can help identify whether you have a small intestinal bacterial/fungal overgrowth.

🧬Organic acids test: This test can help identify how the bacteria in your gut is impacting the rest of your body, including nutrient deficiencies, energy production problems, and mental health issues.

🍔Food sensitivity test: If we suspect that certain foods are contributing to your digestive issues or other symptoms, a food sensitivity test can help identify specific triggers. Food sensitivities are a result of leaky gut. It’s not the first test I’d recommend, but understanding exactly what foods are triggering inflammation at the gut can help us give you relief from your symptoms sooner.

Functional testing can provide powerful insights into the root causes of your digestive issues, allowing us to create a personalised plan to improve your gut health and overall well-being.

Functional testing can provide powerful insights into the root causes of your digestive issues, allowing us to create a personalised plan to improve your gut health and overall well-being.

I recently came across a video by Dr. Hazel discus

I recently came across a video by Dr. Hazel discussing sugar consumption and PMS. While I understand her message, I must say that I don’t agree with it entirely.

Although there may not be extensive research done on the total amount of sugar consumed and PMS, studies do show a positive correlation between high sugar and high fat consumption and physical symptoms of PMS.

Of course, I don’t have an issue with enjoying an occasional cookie or sweet treat, but I believe her sends out the wrong message and is slightly misleading.

Women with PCOS or PMDD tend to experience more severe PMS symptoms, and we know that insulin resistance and blood sugar imbalance are related to these conditions. Refined sugar also drives up the growth of unwanted bacteria and yeast, which interferes with hormone metabolism and detoxification, thereby possibly impacting severity of PMS.

As a functional nutritional therapist, I understand that each person is unique, and scientific research doesn’t always apply to everyone.

In my clinic, I work with my clients on a trial and error basis, tailoring their nutrition plans to their individual needs so, If you’re struggling with PMS symptoms or other female health issues, please feel free to reach out to me for help.

Let’s work together to find a solution that works for you and supports your overall health and wellbeing.

Are you struggling with anxiety and sleep issues?

Are you struggling with anxiety and sleep issues? 😴

It may be time to take a closer look at your caffeine intake! While tea, coffee, energy drinks, and even chocolate can give you a boost, too much caffeine can have negative effects on your adrenals, including excess stimulation of your fight or flight hormones - cortisol and adrenaline. 📈

This can leave you feeling anxious and on edge. It can also disrupt your sleep cycle by keeping your stress hormones high at night. If you suspect caffeine is a contributor, try gradually reducing your intake to avoid withdrawal symptoms and see how you feel. It takes up to 12 hours for your liver to detox caffeine, so be patient and observe any changes in your symptoms.

As a Nutritional Therapist, I help individuals identify the cause of their anxiety and insomnia issues, and I use practical methods to help you rebalance. If you’re interested in finding out how you can get on top of your health problems - request a discovery call via my link in bio and let’s talk about it 🙂

Make sure to share your caffeine confessions in the comments below!

#Guthealthnutritionist #Ibsnutritionist
#Guthealth #Bloatfree #Femalehealthandwellness #hormonehealthyfood #hormonenutrition #lauralamnutrition #registerednutritionaltherapist
#Londonnutritionist #Healthyeating
#Goodguthealth #mentalhealth

Excessive sugar consumption can lead to an imbalan

Excessive sugar consumption can lead to an imbalance in your hormones! Yep your sex hormones, but also your leptin - hunger hormone, insulin - the hormone which tells cells to uptake sugar and cortisol - your stress hormone.

Sugar or glucose in its refined form can be found in sodas, fruit juice, desserts, cakes, sweets, chocolate, biscuits, and pastries. Refined carbohydrates i.e. white bread and white pasta can also serve as a source of sugar as your digestive system can break refined carbs down into simple sugar very quickly.

We know that a can of coke has whopping 10 teaspoons of sugar. Eating or drinking a lot of sugar in one go is likely to cause a spike in blood sugar levels. Sure the off occasion is probably not going to cause an issue, but if continued consumption on a regular basis in various forms of foods and drinks like the above continue, then blood sugar imbalance may become a problem.

The key is to understand WHY you have sugar cravings and work with the body so you can overcome it. This might be due to blood sugar imbalance, sugar giving you a dopamine hit, poor sleep, overgrowth of bacteria or yeast or PMS. We just have to do the detective work!

If you're interested in learning more, why not book a free discovery call with me? We can discuss your unique needs and goals and explore how Nutritional Therapy can help you achieve optimal hormone balance ☺️

Book in now for a free discovery call through the link in my bio 🔗

HOW A NUTRITIONIST DOES HOLIDAYING IN JAPAN 🇯🇵

Many people have the perception that Nutritionists and health practitioners alike have perfect health and an idealistic diet and lifestyle. In truth, most of us are just normal people who love eating food! Social media has curated this unrealistic representation of life, diets and eating, body image, PROGRESS, health journeys, travelling and more. EVERYTHING is curated for social media, so please be kind to yourself. Allow yourself to be a human being, relax and enjoy your holiday! 😊

I’ve been a completely normal foodie/tourist (except I get a bit too excited when I see NMN and GABA being available as supplements here) whilst on holiday in Japan and I’ve had THE BEST TIME EVER with my family who I hadn’t seen in 6 months 💗

(How mad is it that we were in Nishiki Market in Kyoto at the SAME time as @phil.rosenthal from Somebody Feed Phil?!)

My Japanese adventure is almost coming to the end and I’m super excited to be back in clinic from the 1st of June to work with my wonderful clients from the UK!

YES you read right - I’m coming back 😊 🇬🇧

Let’s get you healthy again 🙂🌸

Laura 💫✨

#nutritionaltherapist #nutritionist #nutritionaltherapy #functionalmedicinepractitioner #functionalmedicine #rootcausemedicine #nutrition #nutritionalmedicine #travelling #travels #nomadlife #nomad #digitalnomad

5 ways that your gut impacts your mental health to

5 ways that your gut impacts your mental health to finish off #mentalhealthawarenessweek 🤯🧠

🧠 Nutrient availability and how well you’re able to break down your food for absorption
🧠 Gut permeability and your absorption capacity
🧠 Inflammation in the gut - can be caused by an imbalanced microbiome, consumption of inflammatory food and drink eg processed food and alcohol, bacterial/viral infections, parasites, toxic chemicals from eg pesticides and environment/home, anti-nutrients
🧠 The microbiome - it’s the ecosystem of the trillions of microbes that live in you including bacteria, yeasts, viruses and possible parasites. A delicate balance is needed to ensure adequate mental health. Research shows that Lipopolysaccharides (LPS) released from unwanted bacteria can contribute to neuroinflammation
🧠 The Gut-Brain connection - the vagus nerve connects your digestive system to the brain. If there is inflammation in the gut, then signals get sent to your brain, vice versa.

Do you need a hand with your health? If you’re living with low or imbalanced moods - know that this is something we can help you get out of with the right support.

I’m a Brain Bio Centre Nutritional Therapist at @foodforthebrainfoundation and I use functional medicine methods to get to the bottom of your mental health imbalances. If you would like to explore how I can help you, just DM me “can I have a hand?” or go straight to my link in bio to book a call ❤️

Laura ✨

#mentalhealthawareness #mentalhealthmatters #mentalhealthnutrition #mentalhealthnutritionist #depressionhelp #anxietyawareness #anxietysupport #anxietyrecovery #lowmood #depressionawareness

It’s mental health awareness week! Mental health

It’s mental health awareness week! Mental health is complex and there are many variables that are in and out of our control.

All in all, mental health issues have some degree of neuroinflammation which can be positively impacted by:

🍱 Nutrition - food fuels every single cell in your body and provided the building blocks for your neurotransmitters
🏃‍♀️Exercise and movement - improves circulation, reduces inflammation, increases endorphins and feel good hormones
😴Sleep - length and quality supports repair, recovery and inflammation reduction
👭Relationships - the people around you and whether they impact you in a positive or negative way
🏚️Environment (a little more difficult but not impossible to influence) - mould in the home, pollution exposure, pesticides and herbicides in food, heavy metal intake
🧘‍♀️Emotional therapy - seek help from therapists who can help you with past traumas that have had long lasting effects

Often the body and mind is thought of as two separate entities. Mental health issues are usually treated without any regard for diet - which is the biggest mistake. Food has a HUGE impact on mental health - nutrient deficiencies like B12, B6, folate, vitamin D, magnesium, iron have been linked to depression and anxiety. There’s so much more research out there. The first point of call shouldn’t be medication, but a review of a person’s diet and lifestyle.

Comment YES if you agree 🙌

-
#mentalhealthawareness #mentalhealthawarenessweek #mentalhealthmatters #depression #anxiety #insomnia #mentalheathnutrition #brainfood #brainfoods #nutritionist #nutritionaltherapy #nutritionaltherapist #depressionhelp #depressionawareness #anxietyrelief #anxietysupport #anxietyrecovery #anxietysupport

Are you ready to take charge of your health and tr

Are you ready to take charge of your health and transform your life? 🙋🏻‍♀️ As a functional nutritional therapist with a passion for helping people, I am excited to announce that I am now taking on new clients starting in June!

Whether you're struggling with a specific health condition or want to optimise your health and wellness, I am here to support you every step of the way.

With my personalised nutrition plans, functional test interpretation, and tailored supplementation plans, we'll work together to address the root cause of your health concerns and achieve your goals.

Don't wait any longer to start living your best life Book your FREE discovery consultation with me today and find out how we can work through those health niggles you can't seem to get on top of ☺️

#Guthealthnutritionist #Ibsnutritionist
#Guthealth #Bloatfree #Femalehealthandwellness #hormonehealthyfood #hormonenutrition #lauralamnutrition #registerednutritionaltherapist

Your menstrual cycle is a powerful indicator of yo

Your menstrual cycle is a powerful indicator of your hormonal health, but sometimes things can get out of balance! 😬

Here are some signs that your cycle may be imbalanced:

🩸 Irregular periods or absent periods: If your period comes too frequently, not frequently enough, or disappears altogether

🩸 Heavy bleeding: If you experience abnormally heavy or prolonged bleeding during your period.

🩸 Painful periods: If you experience painful periods, particularly if the pain is severe and interferes with your daily life.

😔Mood changes: Hormonal imbalances can lead to mood swings, irritability, depression, or anxiety, particularly around the time of your period.

🐞 Hormonal acne: If you experience acne around the time of your period, this could be due to hormonal imbalances, particularly elevated levels of androgens.

If you're experiencing any of these signs, it's important to seek support from somebody who may be able to help you identify the root cause of your imbalanced cycle.

At Laura Lam Nutrition, I work with my clients to find out what the underlying causes of their hormonal imbalances are and provide personalised recommendations to help restore balance and optimise health.

Don't let imbalanced hormones hold you back make sure to book in your free discovery call with me to learn more! ☎️

Link in bio 🔗

🗣️Sayonara🇯🇵!! I’m out of office taki

🗣️Sayonara🇯🇵!! I’m out of office taking a proper break in Japan until the 30th May 🎌 I won’t be available for consultations until I return to the UK (some clients are specially booked in for the 22nd only)

I’ll still be responding to messages and emails sporadically, but my response time will be much slower - I fully intend to immerse in Japanese culture 🍣🍱! I’m beyond excited!!

Any new clients who wish to start work with me in June, I’ve got THREE spaces left - please book in a free discovery call via my link in bio and let’s talk!! ☎️

Arigato gozaimasu 😊👋

#nutritionaltherapy #nutritionist #nutritioniskey #nutritionistapproved #functionalmedicine #functionalmedicinepractitioner #functionalnutrition #functionalnutritionist #guthealth #guthealthmatters #mentalhealthnutrition #hormonehealth #hormoneimbalances

A photo dump of my Hong Kong trip 🇭🇰 An hon

A photo dump of my Hong Kong trip 🇭🇰

An honest check in - I hadn't been feeling too great over the last two weeks, but I'm out of the woods now. I’m in Hong Kong, the place where my parents are from and somewhere that’s supposed to feel like home, but it doesn't.

Although I’ve had a great time catching up with old friends and finally seeing my parents after 6 months of travelling, at other times I felt so introverted and small. I struggled to show up for my clients, friends and family. Completely unlike myself. This fast-paced city seems to have an energy that doesn’t work with me. The food made my body feel lethargic and heavy. The polluted air and obsessive use of aircon irritated my airways. The attitudes of some locals planted a seed of negative energy inside of me. I hadn't realised how sensitive I was to my environment until now.

This isn’t a cry for sympathy, at all. I’ve written this to show you that even people who seemingly have it all together, don’t always have it together. It’s okay to feel flat and low. Our moods are not supposed to be the same all the time. We’re supposed to feel sadness, loneliness and anxiousness too. We’re human beings. Let ourselves feel these uncomfortable emotions and know it’s completely normal.

I believe everybody needs support in some way, including myself. My job is to help people get back on the bandwagon and navigate the complex plain of their health. Sometimes I need the same!

Cont in comments…

The truth is, you don’t have to eat healthy 100%

The truth is, you don’t have to eat healthy 100% of the time to maintain good health. In fact, it’s unrealistic and takes the fun out of eating food 🤷🏻‍♀️

We live in a society that has created incredibly delicious, but not always healthy, foods like doughnuts, pizza, and chips - and it’s okay to enjoy them once in a while! 🍕

Of course, there are times when it’s important to minimise or avoid certain foods to support specific health conditions. But for most people, the key is to take an 80/20 approach to your diet. That means eating well 80% of the time, with plenty of vegetables, some fruit, good quality protein, complex carbohydrates, and healthy fats. Then, with the remaining 20%, enjoy yourself!

This approach allows you to maintain a healthy, balanced diet without feeling deprived or guilty about indulging in your favourite treats.

Remember, food is meant to be enjoyed and nourish your body, mind, and soul.

At Laura Lam Nutrition, I help clients find the right balance in their diet to support their unique health goals and lifestyles.

Contact me today to learn more about taking an 80/20 approach to your diet and achieving optimal health ☎️

#Guthealthnutritionist #Ibsnutritionist
#Guthealth #Bloatfree #nutritionhacks #Guthealth #Bloating #Nutritiontips #Healthydiet #Healthylifestyle #Femalehealthandwellness #lauralamnutrition #registerednutritionaltherapist
#Londonnutritionist #healthyeating

Ladies - understanding your menstrual cycle is key

Ladies - understanding your menstrual cycle is key to harnessing its power and optimising your health.

Here's a breakdown of the different phases of your cycle:

Follicular Phase (Days 4 -14): This is the beginning of your follicular phase and is marked by the development of follicles in your ovaries. Oestrogen levels also rise, which support your energy, mood, and fertility. Both the rise in oestrogen and follicle development prepares an egg for ovulation. You'll feel most up for doing activities.

Ovulation (approximately Day 14): This is the peak of your fertility and occurs when one of your ovaries releases an egg. Around ovulation is when you'll feel most sexiest as your body biologically prepares for the potential of conception!

Luteal Phase (Days 14-28): After ovulation, your body enters the luteal phase, where progesterone levels rise to support a potential pregnancy. Your uterine lining is mostly built up during this time to help an egg potentially stick to your uterus.

Menstruation (Days 1-7): If you don't conceive (get pregnant), then your menstrual cycle starts again with a bleed on day 1 again. Your body sheds the lining of your uterus, and your cycle starts anew. Your bleed should last up to 7 days and you should experience light cramping. If you felt moody and low before your period, then day 1 of your bleed may prompt an "ah-hah!" moment where you realise your low moods was down to PMS.

Harnessing your menstrual cycle involves tuning into your body's natural rhythms and working with them, rather than against them. The menstrual cycle is on average 28 days, but this can vary +/- 5 days depending on your hormone balance. The ovulation day is typically in the middle of your cycle, but not always as this can be delayed or you may not ovulate every month.

Don't let your cycle be a mystery - work WITH your menstrual cycle so you can be the very best version of

Interested to find out how we can work on your hormones? Click the link in my bio to book a discovery call with me and let’s work on your menstrual cycle together ☎️

#Femalehealthandwellness #hormonehealthyfood

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