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Nourished Nutrition Community

Are you listening to your skin?

Are you listening to your skin?

Do you ever notice that your breakouts are always in the same area, such as your chin or forehead? Well this is not a coincidence. Sure it is a part of growing up and if you are eating unhealthy then it is bound to happen But most of the time it is because we don’t really understand our skin. Our skin is a big part of what makes us feel confident and beautiful and so this can be hard if we are constantly battling breakouts.

However, we have face (skin) mapping which can help you. Face mapping traditionally comes from ancient Chinese and Ayurvedic medicine. If there was any problems with your organs or immune and respiratory system, this would show in the form of breakouts, dryness and redness. Face mapping allows us to understand if there is an imbalance in the body and helps us to rectify this.

Forehead: bladder and intestines – If you have breakouts on your forehead then your body is not doing very well at breaking down certain foods. This could also relate to IBS or urinary tract infections.


  • Change the sleep cycle and ideally go to bed before 10pm and wake up around 6am. This is ideal for your liver.
  • Drink plenty of water as this will flush out any toxins.
  • Eliminate alcohol, sugar and carbonated beverages.
  • Chewing food well will help improve digestion.
  • Practice light exercise every day for 30 minutes, ideally yoga.


Ears and temples: kidneys – this could be due to dehydration. When the kidneys are involved, it indicates that there is a level or stress or aging and so you have to nourish the kidneys with hydration.


  • Drink plenty of water with a squeeze of lemon or lime
  • Avoid smoking and alcohol
  • Eliminate caffeinated drinks
  • Eliminate processed foods, such as fast and junk food
  • Eating cooling foods with high water retention is great, such as cucumber and watermelon


Between the brows: liver and stomach – having breakouts between the brows means that there is too much boozing. Acne in this area can be as a result of eating too late, eating heavy and fatty foods. Flaky or dry skin is linked to dehydration and overworked kidneys. This means that the liver is working too hard to remove toxins from consumption.


  • Exercise, but avoid overexerting yourself.
  • Get 7-8 hours of sleep
  • Avoid alcohol and smoking
  • Avoid late night snacks
  • Cut back on dairy and red meat


Nose and upper cheek: heart and cardiovascular system – This could be due to blood pressure and cholesterol. As well as air pollution which affects circulation. Having high blood pressure can cause mayhem for this area of the face.


  • Increase cayenne, garlic and mushrooms in your diet
  • Increase the amount of green tea that you drink
  • Eat less meat and salt
  • Get more exercise in the fresh air everyday
  • Massaging the area around your nose can improve circulation


Right cheek: lungs and respiratory system – having breakout on your right cheek is related to sinuses and allergies. The skin will be damaged through pollution, smoking and asthma.


  • Your lung meridian is strongest between 7-9am and so this is the ideal time to exercise
  • Drink lots of fruit and vegetable juices including dark leafy greens, kale, cucumber and celery.
  • Drink lots of water with lemon
  • Avoid fast and junk food
  • Get more fresh air
  • Stop smoking
  • Clean your cell phone regularly


Left cheek: liver and stomach – similar to the right cheek, exposure to air pollution and smoke can cause inflammation in the mouth or tooth sockets. Breakouts on the left cheek could mean that you have a dental problem. It is important to get your teeth looked at every 6 months.


  • Maintain a daily teeth cleaning routine
  • Eat more cooling foods such as cucumber, melons and green beans
  • Don’t overeat on junk food
  • Make sure to get an early and good nights sleep (7-8 hours sleep)
  • Clean cell phone regularly


Mouth and lip area: endocrine system – breakouts in this area can be due to stress or menstrual problems - where there is a hormonal imbalance.


  • Eat more fibre, including fruit and vegetables in your diet
  • Avoid spicy foods
  • Massage the abdominal area in a clockwise motion


Jawline and chin: stomach, kidney and reproductive organs – This is linked to the digestive system. Eating too much sugar and fatty foods, mixed with caffeine and alcohol consumption. It is important to try and maintain a balanced diet eating fruits and vegetables.


  • Stop eating late night snacks
  • Eat plenty of fibre including fruits and vegetables
  • Reduce as much stress as you can
  • Get 20 minutes of exercise everyday
  • Ensure you sleep 7-8 hours each night
  • Avoid processed sugars


Neck: thyroid – this is linked to cholesterol and eating the wrong foods and so your hormones are not balanced.


  • Get fresh air
  • Eat grass fed meat
  • Drink a lot of water
  • Get your hormones checked for imbalances
  • Take omega-3 supplements to get regulate hormones

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Collagen boosting recipes

Collagen boosting recipes

Chocolate collagen milkshake

1 x banana sliced

1 x nourished nutrition protein

1 x tbsp raw cacao powder

1 x scoop of Nourish + Repair Marine Collagen

Blend all together and enjoy


Strawberry and banana smoothie bowl

1 x ½ pack of frozen strawberry

1 x 25 ml Greek yogurt

1 x frozen banana

1 x scoop of Nourish + Repair Marine Collagen

Blitz together till smooth and pour into bowl. Decorate with fruits.


Avocado chocolate mousse

1 x avocado

1 x chocolate protein powder

1 x tsp raw cacao powder

1 x scoop of Nourish + Repair Marine Collagen

Blitz together and garnish with your favorite seeds and nuts


Mango Popsicle

¼ cup of honey or sugar

3 cups plain yogurt

4 ripe mangoes, peeled, sliced and cut into pieces

1 x scoop of of Nourish + Repair Marine Collagen

Blitz all, add more sugar/honey if needed and divide mixture between Popsicle molds. Freeze for 4 hours and then enjoy.

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How much water should you drink a day and how does it affect your body...

How much water should you drink a day and how does it affect your body...

Your body constantly loses water throughout the day via sweat and urine. In order to prevent dehydration, it is important to drink an adequate amount of water a day. It is recommended that you drink 8 8-ounce glasses, which is 2 litres or half a gallon a day. Many health gurus believe that you should sip on water all the time throughout the day, even when you are not thirsty. Many people claim that your energy levels and brain function will begin to suffer if you do not stay hydrated. Studies have shown that drinking 17 ounces (500ml) of water will temporarily boost your metabolism. It is not just water that you can drink to stay hydrated. Many fruits and vegetables, such as watermelon and spinach are almost 100% water by weight. Drinks, such as milk, juice and herbal tea re mostly comprised of water and contribute to your fluid intake. Even caffeinated drink like coffee. However, water is your best bet if you don’t want the consequences of a coffee crash.

Health benefits of water:

Your body on average is made up of between 50-65% of water. Your body needs water to survive. Water keeps your temperature normal, lubricates joints and protects sensitive tissues. If you do not drink enough, this leads to dehydration and your body cannot function normally. This can drain your energy and make you tired.

Factors that influence water needs:


Sweating though exercise means that you need to drink extra to cover the fluid lost. You should drink before, during and after exercise.


Hot or humid weather cause also cause you to sweat and so additional fluid is a must.

Overall health:

If you are sick, vomiting or have diarrhea then you need to drink more as your body is losing a lot of fluid.

Pregnancy or breast feeding:

Women who are pregnant or breast feeding need to stay hydrated and drink around 10-12 cups of fluids a day.

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Protein powders - do we really need them and what do they do to our bodies?

Protein powders - do we really need them and what do they do to our bodies?

Do we really need protein powder?

The short answer is no. Your body do not need protein powder as you can get protein from natural sources, such as eggs, meat, fish, beans, milk, cheese, nuts and seeds. However, athletes rely on powders because, not only are they convenient for people who lack the above foods in their day to day diet, but, they do maximize muscle growth and strength and aid with recovery after a workout. Many people work out and do not understand why they are not gaining any muscle mass. This is due to the fact that while they are consuming meat, it is not enough and that is where protein powder comes in. Some people do not want to eat meat for lunch and dinner every day, therefore, different tasting protein powders which can be consumed in baked goods and smoothies are an easy way to consume all of the protein that is needed.

Proteins are a very important part of your diet and something your body absolutely needs. They are especially important, if you are working out as they grow, repair and maintain your muscles. Not only are they important for your muscles, but, they can lower blood pressure and cholesterol and lower blood sugar levels.

What are protein powders made of?

Protein powders are generally made up of milk and egg whites. However, there are vegan and plant-based options, that are derived from soy, hemp, pea and many more. Some powders can be more processed than others as they contain, added sugars, artificial sweeteners, vitamins and minerals and even some additives like caffeine and so it is important to know which powders to go for and which to stay away from. 

What does protein powder do to our bodies?

Fulfill our appetite 

It has been continuously shown what positive effects protein powders have on the body. They can help with weight management as it causes you to feel fuller for longer. Having a feeling of fulfillment means that you are less likely to frequently snack in between meals which leads to a healthy weight or losing weight if necessary. Many studies have found that protein powder may also be able to reduce body fat in overweight people.

Encourage muscle growth 

If you want to encourage muscle growth, then protein is the main food source that will enable this. Many gym enthusiasts consume protein shakes as they believe that they can create bulk. For people who want to gain muscle mass, protein powders are the way to go.

Aid with recovery after exercise

Alongside contributing to muscle growth, protein powders can assist with recovery after exercising. Muscles and tissues that have been damaged and are sore after a workout can be repaired with powder. Protein with a combination of carbohydrates can help muscles restore and regain their strength through protein synthesis.

Help shake things up

Protein powders can be taken when you don’t feel like eating meat for lunch and dinner. If you find that your meals throughout the day are lacking the protein that your body needs, then substituting meat for protein powder if a nice way to mix it up and have a delicious smoothie or baked goods.

To shake or not to shake?

While it is clear that you can get the proteins you need in your everyday foods, if the proteins you are eating aren't enough, you are looking to lose weight or bulk up, protein powders are what will help achieve your goal.

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Achieve Perfect Hair and Skin with ACV

Achieve Perfect Hair and Skin with ACV

Are you looking for all the incredible goodness of apple cider vinegar without having to endure the dreaded taste and smell?

Our ACV capsules are the perfect solution!  These capsules are 100% vegan and contain the all-important ‘mother’ culture, a complex structure of beneficial acids believed to be the essential source in providing the many benefits of ACV.

Don’t let the Instagram hype fool you, ACV and it’s numerous healing properties have been passed down through generations for centuries.

Legend has it that the Hippocrates (Greek physician’s) used ACV to treat various conditions such as ulcers, high cholesterol, fractures and digestion issues, to name just a few. Today the most popular use for this elixir is the promotion of healthy hair and skin.

Make sure that you are glowing from the inside out this summer and pick up a few bottles today!

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Recipe of the week: Protein Pancakes!

Recipe of the week: Protein Pancakes!

We are OBSESSED with these Nourish + Repair protein filled pancakes. Using only eight ingredients and a blender, these are dangerously quick and easy to make.

They are delicious topped with mixed berries, banana, coconut yogurt, nut butter or simply drizzled in maple syrup – the possibilities are endless.  If you’re feeling decadent, you can add dark chocolate chips to the batter before adding to the griddle pan. However you serve them, these pancakes make the perfect post work-out breakfast! 

All the yumminess without any of the guilt! We hope that you love this recipe as much as we do.


  • 1-2 scoops of Nourish + Repair vanilla
  • 1 cup oats
  • 1 banana
  • 2 eggs
  • 1/2 cup egg whites
  • 4 teaspoons baking powder
  • pinch of salt, pinch of cinnamon.
  • 2 tablespoons flax meal



  1. Add all ingredients to the blender on medium low speed until very well mixed.
  2. Heat a nonstick griddle to medium high heat. Add batter in small circles – about 1/4 cup per pancake. Sprinkle with blueberries or chocolate chips if you want.

When the edges start to look dry (2-3 minutes), flip and cook another minute or two on the other side.

  1. Top with anything you like!

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Nourished Nutrition’s recipe of the week!

Nourished Nutrition’s recipe of the week!

We LOVE energy balls as a sweet, tasty treat. If you’re looking for a healthy snack during that afternoon slump, protein balls are the way forward. They take minimal preparation time and no baking. They contain natural sweetness, protein and healthy fats. Our coconut cacao balls are loaded with nutrients and will give you that little extra boost at 3pm! Here’s our recipe for you to try, let us know what you think!

-120g fresh dates

- 2 scoops Nourish + Repair Vanilla

- 40g almonds

- 40g cashews

- 30g cacao powder

- 100g desiccated coconut

Blend the dates, Nourish + Repair Vanilla, almonds, cashews and cacao powder in a blender until a sticky consistency forms. Divide the mixture into 10 piles then using the palm of your hands roll the mixture into balls.

Roll the energy balls in the coconut ensuring all sides are covered then pop them in the fridge for an hour before eating.

You can thank us later...enjoy!!

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Cold Brew + Almond Energizing Smoothie Bowl

Cold Brew + Almond Energizing Smoothie Bowl

Do you drink coffee before or after breakfast? Or even worse, coffee instead of breakfast? We'd rather do both in one fell swoop - cue our almond cold brew energizer. We've mixed organic and low-acid cold brew coffee with raw almond butter for a dose of heart-healthy fat, then topped it off with organic cacao for an energy and metabolism boost that will get you through the day (and all the way to happy hour).

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Beautifying Mango + Coconut Collagen Smoothie

Beautifying Mango + Coconut Collagen Smoothie

Collagen is one of the most abundant - and important - proteins in our bodies. Why not try adding some to your morning smoothie, each serve of our Nourish + Repair is loaded with 2500 mg of marine collagen

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