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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


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.


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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Peanut butter and banana protein muffin recipe

Peanut butter and banana protein muffin recipe


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


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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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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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. 




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. 



2 tbsp coconut oil

1/3 cup peanut butter 



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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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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10 foods that increase collagen production

10 foods that increase collagen production

 What foods increase the collagen production?

Kiwi – they are exceptionally high in vitamin C; a nutrient our body needs to execute the pre-collagen production phase.

Berries – like kiwis, berries are another great source of Vitamin C and they are sources of antioxidant that prevent free radical damage. Antioxidants protect against the breakdown of collagen cells cause by free radicals that are present in the air, food and water supply.

Almonds – These are full of Vitamin E. It serves to neutralize free radicals that are damaging to collagen cells.

Avocados – These contain a large amount of antioxidants.

Carrots – these are full of Vitamin A which helps repair and restore collagen in damaged skin.

Dark green veggies – these are some of the most nutrient-dense super foods which are sources of Vitamin A, C and E.

Garlic – This is rich in sulfur. Sulfur helps to prevent the breakdown of collagen and so it helps towards preserving healthy skin and joints.

Tomatoes – these are full of amino acids that protect our skin from sunlight. Tomatoes can help preserve youthful skin.

Citrus – Full of Vitamin C with a link to amino acids that are needed for collagen to form.

Eggs – chicken eggs contain collagen in the yolk. This can help with joint health due to their collagen content.

Sugar and refined carbs can damage collagen. To help your body to produce as much collagen as it can, you can’t go wrong with the above food. It is best to stay away from sugar and refined carbs which can cause inflammation and damage collagen. There is promising research around collagen anti-aging beauty benefits. Eating more Vitamin C rich foods and protein-rich foods with the right amino acids can help. Along with wearing sunscreen, not smoking and avoiding the bad sugars and carbs.

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