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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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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.


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.


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.


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.


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. 


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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How does your body process sugar?

How does your body process sugar?

Everyone knows that sugar is one of the worst things that we can put into our bodies and that it causes us to gain weight, but what does it actually do within the body?

Being that sugar is a carbohydrate that is turned into glycogen within the body, if you digest too much of it, it is then stores as fat (triglycerides) within your cells. Sugar enters the body within your blood stream and goes to the pancreas, which is where insulin is created to regulate your sugar levels. Sugar is stored within the muscles and lives as fat which is then used as energy when you need it later. However, if you consume too much sugar over long periods, this can cause serious problems, such as diabetes and kidney and heart disease. Furthermore, sugar also has a very negative impact on our mood and can cause you to become more susceptible to depression and other serious mental health problems. It is no surprise that most people after eating sugar will have a sugar crash, which leads to mental fatigue and irritability. This is something that we will look into a lot deeper detail in next weeks blog. That being said, we do need some sugars in our diet, but the natural ones that are found in fruit and vegetables. These sugars are not processed, and they are high in fiber and nutrients which makes it much easier for your liver to digest. Furthermore, they don’t cause sugar crashes. So, the best way to eat less sugar is to swap. There are lots and lots of yummy low or no sugar foods and snacks out there that you can enjoy without worrying about what affect it will have on you. Using our protein powder in a smoothie to create a sweet yet healthy shake. If you are craving chocolate, use our chocolate protein powder and create some yummy healthy pancakes or protein balls. Not only are these alternatives healthy, they are easy to make and will curve that sugar craving.

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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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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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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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Nourish + Repair Double Chocolate Smoothie Bowl

Nourish + Repair Double Chocolate Smoothie Bowl

Recipe time! Give this Nourish + Repair Double Chocolate Smoothie Bowl a try. It's super delicious and full of goodness. Let us know what you think!



  • 1/2 cup almond milk (more if needed)
  • 1 cup frozen banana
  • 1 small handful of cashew nuts
  • 1 scoop of chocolate Nourish + Repair Double Chocolate
  • 1 TB raw cacao powder (or cocoa powder)
  • 1/2 tsp vanilla extract


  1. Just blend all ingredients until smooth
  2. Pour into a bowl and top with desired toppings. We like to use fresh berries, banana slices, toasted coconut, almonds, chia seeds, and granola.
  3. Eat with a spoon and enjoy!

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