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Nourished Nutrition Community

6 natural ways to boost your energy

6 natural ways to boost your energy

Are you always feeling tired and low? Craving naughty food constantly? Having trouble sleeping? Always need a coffee to stay awake? Then look no further.
There are so many people in the world every day who are facing these problems. From one day to the next it is so hard trying to make yourself get out of bed to face the day. That first coffee in the morning that you can’t live without. Consuming bad foods because it’s a comfort. All of these are the wrong things for our bodies, and we will tell you the way to beat it.


1. Go to sleep 15 minutes earlier/restrict your sleep
It is a struggle waking up in the mornings and this could be because your body clock has not adjusted to the time that your alarm goes off. If you find that you are waking up only when your alarm goes off and not before it, then you should try going to bed 15 minutes earlier than you usually do. Do this until you naturally wake up a few minutes before your alarm and you will wake up feeling refreshed and less tired. By waking up when the alarm goes off, your body is not getting a full REM sleep cycle as it is being disturbed and that is what causes you to feel tired. By waking up naturally, your body has had that full, REM sleep without being disturbed and your body clock is in a perfect cycle.


2. Exercise
Exercise is proven to health you sleep soundly. Not only does it circulate oxygen around the body, but even going for a walk can help you feel relax and feel tired and so you are ready when it comes to bed to sleep.


3. Learn to control the amount of sugar you have a day
Instead of having a bad snack, swap it for something healthier. As we have learnt in previous blogs, sugar can cause fatigue, depression and anxiety and so if you are already tired and you also have a poor diet, then your energy levels will be falling very fast. Eating foods such as, oats, bananas, chicken and turkey, spinach and fish which all help to boost your mood. If you do not get enough omega-3 in your diet then that can lead to depression and so fish is one of the best things you can eat to life your energy.

4. Swap the coffee for water or tea
Of course, coffee may give you a boost, but only for a while and it is followed by an exponentially greater energy crash. Instead of having a coffee, drinking water or a tea, such as green tea, is a healthier option and does not have the same affects that a coffee does on your energy. If coffee is the first thing that you drink in the morning, then it means that you cannot rely on it and without that coffee you would be falling asleep. Your brain has now adapted to this way and cannot function without it, therefore, making you tired and crash when you don’t have it, and the more of it you have, the more of it you need to be able to stay awake as you become immune to it. Instead of coffee, having a tea or water in the morning is the best way to wake up feeling refreshed and energised. It may take a few days to stop feeling groggy as your body will be used to coffee, however, once you are over the withdrawals, you will begin to feel good and not need to rely on coffee to stay awake, as that is the function of your body.

5. Lighten the load
One main reason people are fatigued, is due to having too much on their plate. That can include, family, work and social obligations. Instead of trying to fit it all in, learn to prioritise. Create a must do activities list. Set your priorities in terms of what is most important. Make sure that you allow time for yourself, if you are working all week and then it comes to the weekend and you find that you must see friends and parties, don’t go to them, learn to be selfish and relax.

6. Control stress
Stress takes a toll and can lower people’s moods. Going to a support group, seeing a therapist or partaking in relaxation therapies, like meditation, yoga and self-hypnosis are all effective tools for reducing stress.

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What is the best protein powder for pregnancy?

What is the best protein powder for pregnancy?

It is recommended that women who are pregnant should up the amount of protein in their diets by 25 grams per day. While this is not the easiest thing to do, as pregnancy is a busy business, between going to doctors appointment, keeping up with classes and setting up an adorable nest for the new baby, there is not a lot of time left energy to be constantly cooking and making sure that your nutritional diet is at it’s best. That is where protein powders come in handy as you can receive the extra protein that is needed by incorporating it into easy snacks, such as smoothies and protein shakes, bliss balls and more.


It is important to make sure that you are choosing the best protein powder for you and your baby though. Ensuring that is it an organic and natural powder is the first way to go. Natural protein powders avoid all the nasty preservatives and artificial sweeteners. As the whey protein also comes from cows milk, whereby, the cows are fed with natural grass pastures and no hormone-treatment is used, whey contains the maximum nutrition, within food safety laws. If you are looking to mix it up, are vegan or are lactose intolerant, then plant-based protein is the best for you. Not only are they healthy, they provide about the same amount of protein as the milk based proteins.

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Peanut butter and banana protein muffin recipe

Peanut butter and banana protein muffin recipe

Ingredients:

2 cups flour
1 scoop vanilla protein powder
2 tsp baking soda
1 tsp cinnamon
½ tsp baking powder
½ cup peanut butter
½ cup honey or rice malt syrup
½ cup melted coconut oil
2 eggs
1 ½ cup mashed banana
¾ cup probiotic milk

Method:


Pre heat oven to 180 degrees C and line muffin tin with cupcake cases
Mix and whisk all of the dry ingredients
In a different bowl, leave the milk for now but mix the rest of the wet ingredients together.
Stir in the milk and add the wet and dry ingredients together until well combined.
Pour the mixture into the cupcake cases and bake for 20 minutes or until the skewer inserted comes out clean
Leave to cool and enjoy

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10 top ways to reduce stress

10 top ways to reduce stress

1. Exercise – this is one of the most important way to combat stress. There are many more benefits to those who exercise regularly, compared to those who don’t exercise at all. Exercise lowers your body’s stress hormones, such as cortisol which actually improves your mood. It also improves your sleep.


2. Reduce your caffeine intake – caffeine has proven over and over that it causes a lot of anxiety and depression in people and so cutting it down or out of your life all together is one of the best ways to reduce stress and anxiety.


3. Write it down – write down all the things that stress you out as this could help you to realise what are the main things and then how to approach them. Using a stress trigger with a scale can help you to understand what the triggers are and then you will learn how to better deal with them


4. Get more sleep – much of your lack of sleep comes from being tired and not being able to sleep. You stress about what is going on in your life when you lay in bed and then the next thing you know you are stressing because you cant sleep. Make sure that your bedroom is tranquil before you go to sleep. Make sure there are no distractions around the room, such as phones or work documents. Avoid caffeine late in the day and avoid alcohol. Before bed, instead of watching tele, trying a warm bath, a hot chocolate or reading a book and you will begin to relax and tire.


5. Try relaxation techniques – practicing meditation, yoga and self-hypnosis can be an easy way to teach yourself to be mindful and aware.


6. Learn to say no – most people feel stressed because they have too much on their plate. With work, families and social obligation, there is too much additional responsibility and so saying no is a good way to put yourself first and have time to yourself to do whatever will reduce your stress levels. It may also help with your self-confidence.


7. Manage your time – accept that you cannot do everything at once and learn to prioritise your tasks. Breaking your time down into more manageable tasks spread out over a longer time frame will help you to not feel so stressed as if you have to do everything all at once.


8. Spend time your pet – being around animals has proven to have positive effects on people and improve your mood. It helps release oxytocin which is a brain chemical that promotes a positive mood. Having a pet may actually help relieve stress by giving you a reason to keep active and to have a companion.


9. Cuddle – not only cuddling but kissing and sex all relieves stress. Having positive physical contact with someone causes oxytocin to be released which reduces the cortisol level and help lower blood pressure and heart rate.


10. Listening to music – this is another way to lower cortisol levels as listening to music is very relaxing, aiding to lower blood pressure and heart rate, as well as stress hormones. While classical, Celtic and native American is supposed to have the greatest effect on calming you, the music that you enjoy listening to and relaxing to is what will have the best effect.

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Top 11 benefits of yoga

Top 11 benefits of yoga

1. Improves flexibility – One of the most obvious benefits of yoga is how flexibility improves. It doesn’t matter if your goal is to touch your toes, to learn to do a back bend or become less stiff, if you stick with it, you will gradually see improvement and get to where you want to.


2. Increases strength – while you may feel that you are not gaining in any strength, it takes time. Yoga is not a fast-paced sport, it is slow and it can take weeks-months to see a difference in strength. Once you have spent a couple times in down ward dog and you will realise how much strength it really takes.


3. Improves posture – In order to stay healthy throughout our lives, having a proper posture is an important aspect. The spine is one of the most important parts of the body and it is important that you protect it. When your spine is healthy, then energy moves freely, and your body is strong. Through back bends, forward bends and twists, your spine disks become supple. Correcting your poor posture and the imbalance will also help to prevent back pains.


4. Better your bone health – Many studies have shown that weight-baring exercises actually helps your bones as most of the time, yoga requires that you lift your own weight. Through doing these poses it means that your bones become strengthened and are less vulnerable to fractures.


5. Increases blood flow – Yoga is a sure fine way to get your blood flowing. The exercises that you learn in yoga help circulation, especially in the hands and feet. Twisting and stretching also helps with this circulation all the way through your body, such as headstands which can help the blood from your legs and pelvis flow back to the hearty, where it can be freshly oxygenated and pumped to your lungs. The helps to prevent any swelling in your legs from any heart or kidney problems. Yoga also helps boost haemoglobin which carry oxygen to the tissues.


6. Improves balance – for people who are prone to falls, especially the elderly, practising yoga is a good way to prevent these falls. As your balance becomes better through the poses that are performed, when it comes to older age, you are less likely to have as many falls.


7. Releases tension in limbs - As you practice yoga, you can really feel where you hold tension within your body, whether it be your neck, shoulders, face, arms, wrist, legs or feet. One you begin to notice this; you can really learn to tune in and release some of that tension. Through practice and relaxation, you can learn how.


8. Improves sleep quality – many studies have found that through yoga, your sleep routine and sleep quality can improve drastically. As yoga is a way for you to unwind, relax and breathe deeply throughout stretches, it helps you to fall asleep fast, longer and feel much more rested when you wake up. The secretion of melatonin which is a hormone that regulates sleep has also been proven to increase helping you feel rested.


9. Eases pain – A study showed that asana, meditation or a combination of the two, actually reduces back pain, arthritis and carpal tunnel syndrome, as well as other chronic conditions. In turn, when your pain is being relives, your mood also improves.


10. Reduces stress – you don’t need research to tell you that exercise has a positive impact on your mental and physical well being. It can reduce, stress, anxiety and depression. Yoga is no exception, it actually helps you to manage your stress, reduce your heart rate and ease respiration.


11. Improves concentration – It is a very important part of yoga to concentrate and focus as you breathe and move in and out of poses. Being aware of your body and how breathing can help be a useful tool to increase your concentration throughout all day-to-day activities.

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Protein oatmeal cookies with chocolate chips

Protein oatmeal cookies with chocolate chips

Ingredients:

• 2 cups oats
• ½ cup vanilla protein powder
• ¼ tsp baking soda
• 1/4 tsp salt
• 1/2 cup butter
• 2 tsp vanilla
• 1 egg
• ½ light brown sugar
• 4 tbsp cup chocolate chips

Instructions:
1. Pre-heat your oven to 176 degrees C. Line a baking tray with parchment paper.
2. Using a food processor, grind the oats until they form a flour consistency. Combine the oats with the nourish and repair vanilla protein powder, baking soda and salt.
3. In a different bowl, cream the butter with the sugar. Add the egg and vanilla extract until all of the ingredients are combined.
4. Begin to add the dry and wet ingredients together. Once you have done this, add the chocolate chips and slowly mix them in.
5. With the mixture, create balls and lie them on the baking tray.
6. Pat the cookie mixture down and then bake for 10 minutes

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Wellness tips for busy Mums

Wellness tips for busy Mums


1. Don’t over think it. You don’t have to go to the gym everyday to workout. If you only have 15 minutes, then you only have 15 minutes. You don’t need to overthink exercising, you can work out anywhere you want, whenever you want; even when you’re standing cooking or ironing or ….. Save the worrying over overthinking for when you work out.


2. Push yourself. Before you have time to demotivate and convince yourself that there are more important things you should be doing, like getting the kids ready for school or preparing their breakfast, make sure that you set your alarm just 15-30 minutes earlier and dedicate all of that time to you. Forget about what you have to do and focus on what you want to do. While it may sound daunting waking up earlier as you could be clasping for as many moments sleep as you can, exercising in the morning will actually increase your energy levels and it is something that you can tick off the list.


3. Don’t put yourself down. Just because you are not a 20 something year old Instagram model who has a casual job and time to exercise every minute of the day does not mean that you are any less. You are the woman that takes care of the household, you are the carer and the mum, the jack of all trades. You shouldn’t need hours and hours each day to train, you are in a different situation to others and so don’t compare. You are you and you are the best version of yourself.


4. Don’t overload. Make sure that you keep it simple. You do not need to overload your plate with a HIT workout here and a 4 mile run there. All you need is a yoga mat and any other easy exercise equipment that you feel will benefit you. Having equipment such as a skipping rope or a resistance band are easy and simple props that you can use to do different exercises.


5. Exercises. Some simple, quick and easy exercises include, skipping; sit ups, squats, plank, high knees, lunges, step ups, arm curls, side leg raises and stretching. Yoga especially is an easy way to clear your mind and relax while exercising at the same time.

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5 things to do before you check your Instagram in the morning

5 things to do before you check your Instagram in the morning

Stretch it out – wake your body up with some simple stretches. Not only does this help ease your aches and pains, but, is sends a signal to your body to wake up and get ready for the day. 

Drink a glass of cold water – this is one of the simplest to-dos that is overlooked. Drinking a glass or two of cold water in the morning not only wakes your body up, but it hydrates it and flushes out toxins.

Remember to hydrate your skin too – while it is important to hydrate your body, it is also important to hydrate your skin. Washing your face with cold water in the morning not only wakes you up, it is a great anti-wrinkle cream as it tones the skin and tightens and protects your pores.

Eat something – while many people do not feel up to eating anything in the morning and while it is a myth that breakfast is the most important meal of the day, it is the perfect meal to kick start your day, make you feel energised and shake off that sluggish morning feeling.

Spend 10 minutes relaxing or meditating – being rushed and manic in the morning can disrupt a person’s day. Today the world is a very busy and fast place, however, refusing to get sucked into it and sitting to relax and wake up in the morning is the best way to equip your mind to fight any stress that may come your way that day.

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Raw Cocoa Peanut Butter Slices

Raw Cocoa Peanut Butter Slices

These Raw Cocoa Peanut Butter Slices are the perfect, healthy snack to make. With no baking, they take barely anytime up at all. Plus they are the perfect treat to add your favorite Nourish +Repair protein powder to. 

Ingredients:

 

Base:

1/2 cup mixed raw nuts 

1/2 cup desiccated coconut 

2 tbsp coconut oil

2 tbsp cocoa powder 

2 tbsp honey or syrup (depending on what you prefer) 

1/4 cup Nourish + Repair protein powder. 

 

Topping: 

2 tbsp coconut oil

1/3 cup peanut butter 

 

Method: 

Line a baking tray with parchment paper. 

Mix all of the dry ingredients together until the mixture resembles crumbs. Then add the wet ingredients until well combined. Add the mixture to the baking tray and leave in the fridge while making the topping. 

Mix the coconut oil and peanut butter together until well combined. Spread this over the base and then put back into the fridge until set. 

Once it they are set, take them out of the fridge, cut into slices and enjoy. 

Store in the fridge or freezer. 

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Our Top 5 Nutritious and Delicious Breakfast Recipes

Our Top 5 Nutritious and Delicious Breakfast Recipes

Many people are too busy in mornings to make breakfast, and a lot of people either go without or grab something easy on the way into work, which is not normally very healthy. For people who want breakfast but don’t have the time; then these recipes below are definitely winners. 

1) Blueberry and almond Overnight Oats

Not only are oats filling which means that you will be fuller for longer as the body digests them at a slower pace, there are endless options to mix oats with. From fruit to protein powder, Nutella and peanut butter.

Ingredients:

½ cup of oats

1/3 cup blueberries

1 tbsp of chia seeds

1 cup of almond milk

1 scoop of collagen or protein powder

Sprinkle of cinnamon on top

Mix all of the ingredients together in a bowl, seal with a lid and pop into the fringe overnight. Top with blueberries and almonds.

 

2) Smoothie

Having a refreshing smoothie in the morning is the best way to make you feel great, fill your body with antioxidants and so you it can fight off the signs of ageing skin and with lots of fiber, a sure way to fill you up.

Ingredients:

1 apple

1 banana

Splash of milk

1 dollop of Greek yogurt

1/2 cup of kale

1 tbsp of honey

1 scoop of collagen or protein powder  

Add all ingredients together, mix and enjoy. This can be left over night in the fridge if you want to have it ready for the next morning.

 

3) Egg Muffins

Not only can egg muffins be made the night before, they are easy to make.

Ingredients:

6 eggs

1/3 cup crumbled cooked bacon

½ cup of chopped spinach

1/3 cup of any cheese of your choosing

salt and pepper

Preheat the oven to 190 degrees and coat a muffin tin the cooking spray/oil. Beat the eggs, salt and pepper together in bowl. Fill each muffin cup with an equal amount of spinach, bacon and cheese crumbles.  Add the eggs mixture to the cups and fill approximately 2 thirds full. Pop into the oven for 15 minutes or until slightly brown on top.

 

4) Smashed avocado on toast

Avocados are rich in healthy fats, vitamins A and C, and fiber. They are a healthy food that enhances your complexion and fights ageing skin. Who doesn’t need that in the morning right? The beauty with them is that you can have avocado smash on toast topped with almost anything! Some of our favorites are halloumi, tomatoes, egg or salmon. A little spread of Vegemite on the toast also adds flavor.

Ingredients:

1 avocado

1/2 lemon

salt and pepper

Mash the avocado and add salt and pepper. Spread the mixture on top of your toast, add a squeeze of lemon on top if you fancy and enjoy.

 

5) Banana Pancakes 

Pancakes are renowned for being unhealthy and only something you have if drizzled with copious amounts of chocolate and sugar. However, it is so easy to make healthy pancakes and not go over board with the sugar. Moreover, they can be left over night and you can re-heat them in the morning. 

Ingredients:

4 ripe bananas 

4 eggs 

2 tsp vanilla extract 

1 cup quick oats 

2 tsp cinnamon

Mash the bananas in a bowl. Add the rest of the ingredients and mix until well combined. Heat a pan, add oil and then add the mixture to the pan over a medium heat for around 3 minutes. Flip the pancake and heat on the other side. Make sure the pancakes are a little browned before transferring to a plate and topping with your favorite toppings. But remember not to over do the sugar. Try topping with fruit and a light sprinkle of maple syrup. 

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