Nourish & Flourish Nutrition

22/04/2022

08/07/2021

23/04/2021

It’s GIVEAWAY time...

I’ve partnered up with to give you the chance to WIN the Ultimate Feel Good Bundle.

Featuring some of my favourite ingredients to make you feel great including Cacao Powder, Cacao Nibs, Maca Powder and Cacao Crunch Breakfast Boost ❤️

Cacao is loaded with 4 amazing mood boosting chemicals serotonin, tryptophan, tyrosine and phenylethylamine, which can help with those feelings of happiness and wellbeing as well as alleviating symptoms of depression. Cacao can also help to convert the mood precursor tryptophan into the natural mood stabilizer serotonin within the body.
It has the highest plant based source of magnesium needed for supporting heart health, energy production, muscle relaxation, helps turn glucose into energy enabling your brain to work with clarity and focus, and support blood sugar balance.

This really is the ultimate mood boosting bundle, perfect for breakfast, snacks and baking! And not forgetting the ingredients needed for the most delicious Caramel & Cacao Iced Swirl Drink...recipe below!

All you have to do to WIN this bundle is:

1. Like and share this post
2. Make sure you are following Naturya and
3. Tag a friend who would love this bundle 🧡🧡
4. Share on your stories.
5. Head over to Instagram and like, share and tag a friend for an extra entry

The winner will be announced on Friday 30th April (UK entrants only I’m afraid) GOOD LUCK 🤞🏼

And in the mean time, remember to save this recipe for later

Caramel & Cacao Swirl Iced Drink

1 tbsp Maca powder
150ml oat milk

1 heaped tbsp cacao powder
1/2 tbsp maple syrup
200ml oat milk

Ice cubes

In a jug with a lid add the Maca powder and milk and shake until all incorporated and there are no lumps.

In a blender add the cacao powder, along with the maple syrup and milk and blend until smooth and silky.

In a glass add the ice cubes and the Maca milk, then slowly pour over the cacao milk and watch them swirl together and enjoy.

29/03/2021

It’s less than a week till Easter Sunday so getting prepared with these delicious and easy to make chocolate truffle and peanut butter Easter egg cups.

Some chocolate facts for you...

The Olmecs of Mexico were the first civilisation to use the cocoa beans which grew wild in Central America 3500 years ago.

The Mayans were the first to roast and grind cocoa beans and mix in vanilla, chilli and spices to make a cold bitter drink.

Aztecs used the drink as part of their religious ceremonies as they thought it gave them spiritual wisdom, energy and enhanced sexual powers. Aztecs also used cacao beans as currency. Aztecs were the first to purport that cacao had aphrodisiac properties.

Although Britain has the 7th highest consumption of chocolate in the world, in Britain we eat an estimated 660,900 tonnes of chocolate a year, an average of 11kg per person per year. That actually equates to around 3 bars a week 😁

But remember to stick to good quality, high cacao content chocolate that has not been exposed to high temperatures and is refined sugar free which provides greater health benefits and of course all those amazing minerals and nutrients and neurotransmitters.

Chocolate Truffle & Peanut Butter Easter Egg Cups

100g dark chocolate (melted) I like to use their 72% or 90% dark chocolate

Filling
4 tbsp Peanut butter
2 tbsp cacao powder
1-2 tsp maple syrup

2 tbsp peanut butter

Head on over to my website for the full recipe and don’t forget to save, share and comment! And please do tag me in if you make these moorish Easter eggs 🐣

28/03/2021

Life would be pretty boring if we couldn’t eat the foods we love! And eating well doesn’t mean you have to avoid certain foods or restrict what you eat!

It’s all about balance and yes that is different for everyone, but enjoying food, not stressing over macros or counting calories. If we all ate the same and exercised the same...we would still all look different so why do so many so called diets and fad diets expect everyone to eat the same foods, eat the same amount of calories and avoid the same foods.

That’s why I use the balance approach for each and every one of my clients who come to me confused and struggling to understand what works for them. By finding that individual balance using certain tools can really help to gain that confidence around food, and find balance with weight, hormones and gut health.

But it’s not always an individual journey, by including family into it can help to make it fun and enjoyable! No one likes to watch people eating the foods you crave! Make it possible to enjoy the foods you love...including pizza and chocolate!

Did you know that two thirds of women are on a diet most of the time...meaning that many are restricting the foods they eat, causing possible hormonal imbalances, weight fluctuations, nutrient deficiencies and gut issues but this is why I developed the Nourish & Balance Program to give people the tools they need to take control of their health and wellbeing, enjoy food, find balance and have the tools you need for life long balance.

The Program includes Weekly Modules as well as delicious recipes, weekly check ins, lifestyle tasks, and continued online support throughout.

Places are limited so book you spot and begin your journey to balance and wellbeing.

http://nourishflourishnutrition.co.uk/services/events/

28/03/2021

It’s almost Easter and I’m definitely in chocolate mode...anyone else?

Easter doesn’t mean that we can’t enjoy eating the chocolate, you all know my love of cacao and it’s amazing health benefits.

Cacao is loaded with antioxidants and has 40x the concentration of antioxidants than blueberries.

Cacao has the highest plant based source of magnesium which is needed for over 300 chemical reactions within the body including supporting heart health, energy production, muscle relaxation, helps turn glucose into energy enabling your brain to work with clarity and focus, and support blood sugar balance.

Cacao also contains 4 amazing mood boosting chemicals serotonin, tryptophan, tyrosine and phenylethylamine, which can help with those feelings of happiness and wellbeing as well as alleviating symptoms of depression.

And not forgetting the high concentration of plant based iron with a whopping 7.3mg per 100g.

Add this to the amazing ingredients packed into these pancakes...spinach, ginger, courgette and pear along with the oat flour and some protein rich peanut butter for added richness you have yourself a nutrient packed breakfast.

I honestly couldn’t think of a better way to start to the weekend 🧡

Check out my Instagram page to find out how I made these delicious pancakes

Www.Instagram.com/nourishflourishnutrition

27/01/2021

Keeping healthy during lockdown

This lockdown has brought about its own challenges with it being winter, lack of sunlight, wet weather so making sure to keep healthy is vital for our ongoing health and mental health.

There are some things that we can all do to help get through the darker days during lockdown.

1. Eat nourishing foods...eating whole natural and unprocessed foods can support brain health, provide us with the amazing nutrients that our body needs, support our immune system and help support our mental health. Sugar and refined foods can actually suppress the immune system, can cause havoc on our blood sugar levels, disrupt out sleep and cause mood fluctuations.

2. Eat the rainbow...not only is it great for your health but also for our soul! Eating a wide variety of vegetables and fruit each day can help support brain, heart, gut, immune, hormonal health as well as providing all those amazing minerals and nutrients. Aim for at least 8 a day with the majority being vegetables!

3. Get outdoors! Being in fresh air has actually been shown to support and improve the immune system, can reduce symptoms of depression and anxiety. Getting out for a walk, bike ride, jump on the trampoline and it’s the kid’s, go for a run (my least favourite 🤣) is all ways to be outside and can help to improve our sleep quality too!

4. Rest...yes we are allowed to do that! Although society is programming us to think that rest is laziness, it’s not! Our body needs time to recharge and help to destress! So take some time out for you! Have quiet time, read a book, meditate, take a warm bath, whatever you like to do to relax enjoy the time away from social media, TV, life! It’s about recharging so that we don’t end up running on empty.

5. Do something you enjoy! Finding something joyful in this madness can be really helpful for our mental health...so you want to bake your 5th banana bread, or you have taken up journaling, photography or something else, do what makes you happy, that keeps your mind busy and joyful! It’s about the little things that will help you to cope with the every day stresses of lockdown.

6. Sleep...yes this is vital for our overall health....sleep is vital for our mental health, allowing our body to rest and restore.
Sleepless nights are a form of chronic stress that can actually shrink our hippocampus, the memory centre of the brain, which is why we can sometimes become forgetful. And that when we are stressed, it actually depletes our vitamin C levels within the body repressing our immune system and can also break down the lining of the gut.

So making sure we add in some good quality sleep can dramatically improve our mental health, focus, immune system and wellbeing.

16/10/2020

Did someone say it’s Chocolate Week...now that’s my kind of week!

You all know by now that I absolutely love cacao and for good reason...it is packed with amazing health benefits and of course it tastes amazing.

Did you know that;
Cacao is loaded with antioxidants and has 40x the concentration of antioxidants than blueberries.

Cacao has the highest plant based source of magnesium which is needed for over 300 chemical reactions within the body including supporting heart health, energy production, muscle relaxation, helps turn glucose into energy enabling your brain to work with clarity and focus, and support blood sugar balance.

Cacao also contains 4 amazing mood boosting chemicals serotonin, tryptophan, tyrosine and phenylethylamine, which can help with those feelings of happiness and wellbeing as well as alleviating symptoms of depression.

And not forgetting the high concentration of plant based iron with a whopping 7.3mg per 100g.

These double chocolate Cacao Muffins have the added goodness from plus they are gluten free, refined sugar free and vegan 🌱😍

15/10/2020

PORRIDGE

Colder weather is upon us which means cosy jumpers and warm bowls of porridge to start the day off.

Did you know that Oats are packed with amazing fibre in the form of beta glucan that helps to support the health of our gut by increasing the growth of good bacteria within our digestive tract.
It can also help support blood sugar levels, insulin response and increase feelings of fullness.

Oats also contain wonderful antioxidants and beneficial polyphenols. They contain an antioxidant called avenanthramides whuch can lower blood pressure levels by increasing the production of nitric oxide and Avenanthramides also has anti-inflammatory and antioxidants-itching properties.

Not only that but they are also nutrient dense containing high amounts of manganese, magnesium, iron, B vitamins, zinc, folate and phosphorus which can all support energy levels, heart health, brain health, hormonal balance, bone health and gut health.

This delicious bowl of simple oat and chia porridge topped with mixed berry compote, zinc rich pumpkin seeds is a great way to kick start a morning.

Who else likes to start off a cold autumn morning with a warming bowl of porridge?

14/10/2020

Veggie fritters

Looking for something quick, nourishing and delicious then these simple to make Harissa Carrot & Kale Fritters are the perfect brunch, snack, lunch and even great for dinner too.

Using chickpea flour makes these gluten free, protein rich and packed with fibre, plus the amazing carrot and kale inside gives them an extra nutritional boost and the delicious sweet but spicy harissa makes them totally irresistible.

Did you know that carrots are rich in beta-carotene, a compound your body changes into vitamin A.
which promotes good vision and is important for growth, development, and immune function.

Carrots contain biotin which plays an important role in fat and protein metabolism, B6 is involved in the conversion of food into energy and Vitamin K needed for blood coagulation and can promote bone health.

Carrots are packed with a soluble fibre called pectin and insoluble fibers in carrots are cellulose, hemicellulose, and lignin which can help support blood sugar levels, help support gut health and improve gut motility.

Colourful....nourishing....delicious!

13/10/2020

GREENS

Did you know that eating leafy greens can help support your health with benefits including reduced risk of obesity, heart disease, high blood pressure and cognitive decline

Kale contains antioxidants such as lutein and beta-carotene, which can reduce the risk of diseases caused by oxidative stress.

Spinach is packed with folate, which plays a key role in red blood cell production and also contains a whopping amount of vitamin K that can help protect bones from osteoporosis and help to prevent against inflammatory diseases.
Spinach also contains Vitamin A and C as well as non heme iron.

Throw in some amazing nutrient dense cruciferous vegetables such as broccoli which contains high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion which can help reduce blood sugar, cholesterol levels, oxidative stress and chronic disease development.

Broccoli is also packed with fibre, vitamin K, folate, and Not forgetting the amazing Vitamin C content which is an essential nutrient for immune function.

Add all these amazing greens to this smoothie bowl along with some extra added goodness from green goodness blend, some pear and ginger and it’s the best start to the day 😍👍🏼

12/10/2020

GUT HEALTH

When it comes to gut health, including probiotic rich foods is a must.

Did you know that probiotic rich foods can help restore the natural balance of gut bacteria within the digestive system.

They can help to reduce symptoms of some digestive disorders.

Probiotic rich foods can help support your immune system and inhibit the growth of harmful gut bacteria, which is vital for overall immune health.

Probiotic rich foods have also been been shown to support brain health and heart 💓 health.

And my simple yet delicious Kimchi Fried Rice using delicious kimchi with Marinated Tempeh is packed full of wonderful probiotics that can help to support our gut health.

This is a great mid week meal, that takes no time at all to prepare and tastes amazing!

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10/10/2020

It’s World Mental Health day which focuses on raising awareness of mental health which affects 89% of people.

Nutrition and what we eat each day can play a big part in how we feel, how we deal with everyday life and how our body copes.

Did you know that certain foods can actually help to support symptoms of anxiety and depression, these include whole natural unprocessed foods, magnesium rich foods, omega 3 rich foods and healthy fats! Of course one of my favourite mood boosting foods is Cacao which contains 4 neurotransmitters; serotonin, tryptophan, tyrosine and phenylethylamine that are actually shown to improve feelings of wellbeing and relieve symptoms of depression.

These Cacao Pancakes are also filled with Spinach, Courgette, Ginger & Pear along with cognition blend and topped with their new Cacao and Hazelnut spread with antioxidant rich blueberries and figs!! It’s the perfect way to start the weekend and bonus...it’s packed with wonderful health promoting and mood boosting ingredients.

Remember that eating well is essential for feeling good, so eat to nourish and support your body against the everyday stresses of life!!

09/10/2020

COLOUR

Do you find that eating colourful food makes you feel great...it’s a bit like when you take a walk and are immersed in wonderful shades of nature...that’s what colour does, it can affect our moods and how we feel, so starting the day with amazing colours is not only wonderful at making us feel great, but also colourful, natural, whole foods are packed with health boosting vitamins and minerals.

Take beetroot which is packed with inorganic nitrates that have been shown to support heart health as well as improve endurance and recovery from exercise.
Beetroot is also packed with Betanin that gives it that wonderful red colour and is a powerful antioxidant.

Beetroot can help support the bodies natural detoxification by pulling toxins into the colon ready for removal.

Beetroot is a great source of Vitamin C which helps to boost immunity, folate which is essential for normal tissue growth and fibre that helps to support digestive functions as well as containing iron, potassium and manganese which are essential for our health.

Combine the amazing health benefits of beetroot along with pear, ginger, courgette in this smoothie bowl with wonderful vitamin C rich kiwi, antioxidant rich blueberries and some crunchy protein and healthy fat packed granola and you have a wonderful, colourful and nourishing start to the day!

08/10/2020

Quinoa Porridge

With the colder and darker mornings, a warm breakfast is a great option but mixing up the porridge game I went for a creamy quinoa porridge bowl topped with almond butter, mixed berry compote and some pumpkin seeds.

Starting the day with a wonderful complex carbohydrate and protein rich breakfast can help to stabilise blood sugar levels throughout the morning which avoids those mid morning energy slumps.

Did you know that imbalances in blood sugar levels can cause symptoms of anxiety, weight gain, pre diabetes, insomnia, excessive thirst, fatigue, fat storage, worsen symptoms of PCOS and brain fog.

By simply balancing out blood sugar levels can help to support overall heath, improve energy levels, concentration and even support weight loss.

Meals should incorporate a good balance of good quality protein, complex carbohydrates (this includes vegetables and fruit) and healthy fats which will help to keep you feeling full, improve satiety, and reduce those blood sugar imbalances!

07/10/2020

Plant Based Protein

Did you know that protein is an essential nutrient and is used to build and repair tissues, make enzymes, hormones, and other body chemicals. Protein is also an important building block of bones, muscles, cartilage, skin, and blood.

Our body breaks down protein into amino acids which are then used to form proteins that make up enzymes, hormones, repair tissue, cartilage etc.

Some amino acids known as essential amino acids can not be formed in the body and must come from food.

Many plant based sources lack some of the essential 9 amino acids but by combining difference plant based protein sources can achieve all of the essential amino acids we need.

Quinoa actually contains all 9 amino acids needed for the body, not only that but it also contains Plant Compounds Quercetin and Kaempferol which have been shown to have have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects.

Quinoa is high in fibre, packed with manganese, magnesium, zinc and phosphorus.

Tempeh is another wonderful plant based protein source.

It also contains probiotics that helps to keep our gut healthy as well as prebiotics which increases the formation of short-chain fatty acids in the colon. This include butyrate which is the primary source of energy for the cells that line our colon.

This dish is a wonderful autumn favourite...Roasted Squash filled with Quinoa, Tempeh, Kale, Hazelnuts and pomegranate seeds! Wholesome, tasty and nourishing...the perfect cold evening meal 😍

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06/10/2020

Eating well isn’t about restrictions but about eating with balance and that includes enjoying the foods you love 💕

Mine would have to be chocolate and by including wonderful nutrient dense cacao powder and dark chocolate I get to enjoy what I love without the compromise.

Studies have shown that a restrictive diet is not only unsustainable over longer periods of time but actually leads to over eating and weight gain.

Balance is key, and when it comes to food there is no such thing as cheat days or treats as that assumes that foods can only be eaten at certain times or as rewards but instead food should be enjoyed and by making simple swaps to healthier grains, non refined sugars you can still enjoy wholesome and natural foods.

These spiced chocolate and orange doughnuts use only fibre dense and antioxidant rich oat flour, mood boosting and magnesium rich cacao powder, blood sugar balancing cinnamon and they only use a small amount of maple syrup and are vegan 🌱 and did I mention they taste amazing 😍