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Nourished Nutrition Community

Food swaps that will make your diet instantly healthier

Food swaps that will make your diet instantly healthier

1. Swap white pasta, bread and rice for whole grain – There is no need to ditch the carbs all together, you just have to learn which are the correct carbs to be eating. Whole grain carbs help reduce blood cholesterol and lower risk of heart disease. Furthermore, they provide more potassium, magnesium and other nutrients.


2. Swap plain jacket potatoes for sweet potatoes – While jacket potatoes are tasty, they are starchy and so swapping to sweet potatoes means you are eating a healthier potato and getting one of your five a day.


3. Make your own porridge instead of the pre-packed version – when you are in a rush, it is tempting to eat the pre-packaged porridge, however, when you make your own porridge you are in control of what goes in it. You can buy plain oats and decide whether you want added sugar or nuts and fruit on top. There are higher levels of salt, sugar and flavours in pre-packages porridge which is what you want to avoid.


4. Swap fruit juice for fruit itself – You may want to re-think going for a fruit juice next time, as they are very high in natural sugar and is missing the fibre that fruit provides.


5. Swap shop-bought salad dressing for homemade – It may sound like a faff having to make your own dressing, but it really only takes a few minutes. A base, such as olive oil and vinegar is a tasty mix, or vinegar and lemon dressing. They are lower in fat and calories with more nutritional value. For a French dressing, olive oil, red wine vinegar, Dijon mustard, garlic and salt and pepper.


6. Swap crisps for popcorn – It may sound like an unhealthy option, but popcorn is lower in fat that crisps.


7. Swap full-fat yoghurt for low-fat or no-fat yoghurt – Plain yoghurt has less sugars and fat than the normal full-fat yoghurt. There is no risk of eating too much yoghurt and having too much sugar, as you can decide if you want to sweeten the low-fat yoghurt yourself with a tea spoon of honey or fruit.


8. Swap a chocolate bar for dark chocolate dipped strawberries – unfortunately, almost all chocolate is rich in fat and sugar, which is why you have to think about portion control. Dipping strawberries in melted dark chocolate means that you are eating less chocolate, therefore, there is less sugar and fat than a chocolate bar. Dark chocolate is also known to have nutritional value.


9. Swap chocolate biscuit for muesli bar – Commercially made biscuits contain large amounts of butter and salt which is why they have such a long shelf life. Along with the amount of fat and sugars in them. Baking your own muesli treats means that you can control what goes into them. Experts recommend, oats, raw nuts, raisins, chia or pumpkin seeds, honey, dates, olive oil and margarine. They are still sweet treats but using portion control you can cut them into mini squares.


10. Swap sugar for cinnamon – Cinnamon is not as sweet or bad for you as sugar. Alongside this, it has benefits that sugar doesn’t. It can help control insulin, help reduce cholesterol, speed up metabolism, burns belly fat and can help suppress your appetite.

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Protein powder hangover recipe

Protein powder hangover recipe

Ingredients:

½ cup of coconut water – this will be the part of the shake that will rehydrate you. Coconut water supplies electrolytes like potassium, which likely went down the toilet the night before.


1 cup of frozen raspberries – this sugar can help you get back onto your feet


1 scoop protein powder – a healthy dose of protein can help stop the muscle catabolism that too much drinking brings about


1 tbsp almond butter – this is a good source of magnesium, which will help get your levels back up


1 tbsp chopped ginger – this helps settle stomachs


1 tbsp honey – this will give your blood sugar and spirits a boost.

Method:

Mix all of the ingredients together and then enjoy.

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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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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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9 quick and easy ways to enjoy whey protein powder

9 quick and easy ways to enjoy whey protein powder

Whey protein powder shake – by mixing your Nourish + Repair protein powder with milk to create a simple, yet enjoyable creation

Berry bowl – blend your favorite berries with some banana and coconut water. Make sure to change the amount of powder you add to change the consistency. Then just add your favorite toppings

Pancakes – using ½ banana, 4 large strawberries, 1 scoop of your choice of Nourish + Repair protein powder and 1 egg, combine all the ingredients together and then cook for about 2-3 minutes in a pan.

Chia pudding – using the ratio 2:1, mix any milk of your choosing with chia seeds and then just add a scoop of your favorite Nourish + Repair protein powder. Refrigerate for at least 4 hours before consuming and then enjoy.

Ice cream – blend 8 frozen bananas, 2 tbsp of Nourish + Repair protein powder, ½ cup of desiccated coconut, 1/3 cup of coconut cream or milk and a pinch of sea salt. Mix all of these ingredients until they are a soft consistency. Refrigerate for 1 hour before consuming and then enjoy.

Protein balls – toss 8 pitted dates, 1 cup of cashew nuts, 1 tbsp chia seeds, ¼ cup of cocoa powder, ½ tsp peppermint extract, 2 servings chocolate protein powder and 2 tbsp almond milk into a food processor and blend until smooth. Create 12 balls, refrigerate for 1 hour and then enjoy.

Oatmeal – using 1 cup of your favorite oats, add a scoop Nourish + Repair protein powder, ¾ cup sliced peaches (or any fruit you’d prefer), tbsp maple syrup, ½ cup milk (add more or less for the consistency that you want)m mix all of the ingredients together and heat in the microwave for 45 seconds.

Smoothie – add 1 cup almond milk, 1 cup strawberries, 1 frozen banana, ½ cup Greek yogurt, 1-2 scoops protein powder and raw honey for sweetness. Mix and enjoy

Cookies – mix 2 medium bananas, 2 scoops Nourish and Repair protein powder, 1 cup rolled oats, 2tbsp peanut butter and 2tbsp chocolate chips. Pour mixture into cookie (cupcake) tray and add to pre heated 180C oven. Bake for 12-14 minutes, depending on size. Let cool and enjoy.

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Different types of protein powder and which is best for you

Different types of protein powder and which is best for you

There are so many protein powders out there, but, how do you decide which one is right for you? Ensuring that you know which protein powder does what is key, which is why we have highlighted the main protein powders that are used and which person they would suit best.

Whey protein – This is one of the most popular protein products on the market. As it is milk based, it is easy to digest and absorbs quickly within the body, making it a popular choice for workouts. It contains 9 essential amino acids that are needed for optimum health. Being high in amino acid leucine, means that this protein is heavily involved with muscle growth. Whey protein also leads to that fulfillment of fullness and so there is less snacking throughout the day. For people who want to gain muscle, this is the ideal powder.

Casein protein – Casein powder is similar to whey, as it is also a milk-based protein that contains the essential amino acids for your body. It breaks down much slower in the body compared to the rapidly digested whey protein. This process happens as the casein produces curds in the stomach once exposed to stomach acid. Curds are not easy to break down, therefore, they take longer to digest and absorb, and muscles have a steady supple of amino acids over long periods. While casein does not increase muscle growth the same as whey protein, the high supply of amino acids does prevent the breakdown of muscle. This type of protein is useful as even at times of fasting, such as in between meals and sleep, this protein continuous to promote muscle growth. For people who are looking to lose some weight, this is the ideal powder

Pea protein – While this protein contains all the essential amino acids needed for increasing muscle size and strength, the milk proteins have a better amino acid profile compared to the pea protein. However, it is a good alternative to the milk proteins, for people who are vegan or have an intolerance or sensitivity to milk proteins.

Hemp protein – This protein is complete, containing all the essential amino acids. As it contains less protein that soy and pea protein, hemp is a good choice for people who prefer less processed protein sources. It is easy to digest, which means that the body can use almost all the amino acids for repairing damaged muscles. Furthermore, it is a good source of fiber. Health benefits, such as, improved blood sugar are linked with high-fiber diets.

Rice protein – This is another good alternative from the milk-based proteins. Despite lacking some of the essential amino acids, rice protein can still help build muscle. While it is inferior to the milk based proteins, studies have shown that pea protein can still help you gain muscle size and strength.

Soy protein – This is the most common plant-based powder. This is a good powder for people who follow a vegan diet or who do not consume much dairy in their diet. It is a good plant-based alternative to the dairy proteins, while still increasing muscle. Some men avoid using this powder due to fears that it will compromise their gym routine and muscle growth, as there are lower levels of testosterone in soy, however, studies have shown that soy does not appear to decrease testosterone levels in men.

How to use protein powder

Before you take protein powders, you have to know how to use them. People who do not get enough protein within their diets, should consider taking protein powders as a supplement. Those who want to gain muscle mass or feel fuller for longer in order to lose weight, should also consider using protein powders. While most nutrition value on powders will be correct, there are some that do provide too much per serve for most people. Some serves are up to 80 g which is too much for beginners. For a 65 kg adult, you should be looking to take about 40 grams of protein a day. This is 0.63 grams per kg body weight. If you are looking to bulk, then obviously need to increase this number. This number rises to about 1.5 g to 2 g of protein per kg body weight. Finally, while many people believe that taking a protein drink means that they are consuming fluids, you have to listen to your body. Protein powders can cause dehydration if you only drink them alone and so you have to make sure that you are drinking plenty of fluids.

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Healthy yet scrumptious dessert recipes

Healthy yet scrumptious dessert recipes

Healthy flapjacks

Ingredients:

50 g of real butter

2 tbsp of smooth peanut butter

2 scoops of nourish and repair protein powder

3 tbsp of honey

1 apple peeled and grated

250 g of rolled oats

150 g of raisins

40 g coconut seeds

 

Method:

  1. Heat the butter, peanut butter and honey in a pan until melted. Add the mashed apple and 100 ml of hot water and mix together.
  2. Put the oats, dried fruit, seeds and protein powder into a big bowl and pour the mixture on top until all the oats are coated with the mixture.
  3. Grease and line a baking tin and pour all the mixture into it and level the surface. Bake for 50-55 minutes until golden.
  4. Remove and allow to cool then cut into square pieces.

 

 

Strawberry and apple Ice-cream 

Ingredients:

2 chopped apples (frozen)

2 cups of strawberries (frozen)

1 scoop of collagen

 

Method:

  1. Place the strawberries, banana and collagen into a blender and blend until smooth.
  2. Put into a large container and freeze for 3 hours.

 

 

Raspberry Brownies

Ingredients:

1 cup of raspberries

½ cup of unsalted butter

½ cup of dark chocolate

1 tbsp of vanilla extract

1 cup of golden caster sugar

2 eggs

½ cup of plain flour

½ cup of cocoa powder

 

Method:

  1. Add raspberries into a large bowl.
  2. Roughly chop the chocolate and slice the butter into small cubes. Put the raspberries into a blender with the chocolate and the butter and add the vanilla. Blend together until smooth.
  3. In a large bowl add the sugar and eggs and whisk together until foamy.
  4. Spoon the beetroot mix into a bowl and fold it into the whisked eggs then sift in the flour and cocoa powder and gently fold until smooth.
  5. Butter and line a baking tray and pour in the mixture and bake for 20-25 minutes until risen. Allow to cool and cut into squares.

 

 

Greek Yogurt Cookie Dough

Ingredients:

6 oz of low fat Greek yogurt

2 tbsp of nut butter

2 tbsp of honey

A few drops of vanilla extract

2 tbsp of dark chocolate chips

 

Method:

  1. Add all the ingredients into a bowl and whisk together until smooth. Pop in to the fridge until you are ready to eat.
  2. Serve with chocolate chips

 

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