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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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A guide for eating carbohydrates

A guide for eating carbohydrates

While many people tell us to stay away from carbs and that they are bad for us; for those of us who want to lose weight, this is not in fact true. Sure, refined carbs, such as white bread, pastries, confectionery, cakes and sweet are what you need to be careful about eating as these can put added weight on and cause problems such as diabetes and other chronic diseases. However, in order to know what carbs to have, you have to know what they are.

Carbohydrates are split into 3 categories: sugar, starch and fiber. Fruit, vegetables and milk fall into the sugar category; starch includes rice, bread and potatoes; while fiber is found in whole grain breads and pasta. The problem isn’t the carbs, it’s the serving size and how much a day you are consuming.

Having toast for breakfast, a sandwich for lunch and pasta for tea is a lot of carbs, especially if they are the refined ones. For people who are exercising or are in a more active jobs compared to those sat at a desk all day, they need more starchy carbs. The way to consume carbs is by balancing them with other foods, such as fish, meat, nuts and seeds. If you go cold turkey and try to cut out all carbohydrates, this will in turn cause binging and overeating, especially if you cut out the starchy carbs. That is why it is important not to cut them out completely but restrict yourself. It is about learning how to substitute the refined carbs with good carbs and to swap too much carbs for a healthier option.

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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.

Solution:

  • 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.

Solution:

  • 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.

Solution:

  • 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.

Solution:

  • 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.

Solution:

  • 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.

Solution:

  • 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.

Solution:

  • 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.

Solution:

  • 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.

Solution:

  • 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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Recipe of the week!

Recipe of the week!

Our recipe this week is a delicious, easy cranberry almond protein balls. Here's how to make these healthy snacks...

What you'll need:

1 cup raw cashews

1 cup raw almonds

10 pitted medjool dates

1 cup dried organic cranberries

1/3 cup almond butter

1/2 cup Nourish + Repair Vanilla 

What to do:

Combine all ingredients in a lage bowl and mix with a spatula until evenly combined. Then take a small portion into the palms of your hands and roll the dough into little balls. If you fancy cookies instead - flatten them out! Pop them in the fridge to set for an hour and enjoy!

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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.

Ingredients

  • 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

 

Method

  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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Kick that sugar habit!

Kick that sugar habit!

We know the feeling of constantly craving sweet and sugary snacks. Research is showing that it’s not just bad for your waistline but that large amounts of sugar consumption leaves us with addiction-like symptoms including withdrawal and excessive cravings. Here’s our top tips on how to kick that sugar habit!

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