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The key to a well-rounded oral health routine consists of a nutrient-rich diet, healing herbs, supportive supplements, healthy lifestyle practices, and natural external cleaning.

To help you care naturally for your teeth from the inside out, I’ve created a two-part blog to give you the ultimate guide to caring for your teeth in a natural & healthy way, from both the inside and the outside. Afterall, optimal oral health comes from supporting the body and mouth from the inside and outside at the same time.

Part one will cover oral hygiene self-care practices and products to support a healthy mouth, and part two will be covering supplements and food choices.

Read on for a comprehensive guide to caring for your teeth in a natural & healthy way with my 6 Tips for Healthy Teeth – Caring from the Outside.

Tip 1 - Oil Pulling

Oil pulling is simply the act of swishing oil (usually Coconut, Sesame or Sunflower) in the mouth for up to 20 minutes first thing in the morning. The oil is pulled back and forth through the teeth and gums, and then spat out.
The oil acts as a powerful cleanser, picking up and drawing out the millions of bacteria and toxins that live in our mouths, cutting through plaque and removing toxins from the body.

Oil pulling is a natural way to clean and detoxify the teeth and gums and even has the added bonus effect of whitening teeth naturally, helping to improve our overall oral health.
I have a whole article here on oil pulling – including what it is, what it can benefit and how to do it.

Personally, I love to oil pull! It makes my mouth feel incredibly clean, plus I’ve experience a decrease in plaque, a reduction in tooth sensitivity and an overall whitening of my teeth.
My current favourite product to oil pull with is Geoorganics Oil Pulling Mouthwash (Peppermint). It’s simply a blend of coconut oil and peppermint essential oil.

Welcome back to part four of a four-part series on Supporting Eye Health Naturally.
See parts one, two and three here.

In this final part to the blog post series, we will be covering supporting eye health naturally with herbal remedies.

Now aside from eating healthily, supplementing as needed and ensuring you’re living a lifestyle that benefits your eyes, another way to support your eye health is through herbal remedies.
Of course, it goes without saying that it is advisable to speak with a trained herbalist/naturopath for more specific and advanced uses of herbs for eye health, but here’s a handful of ways to use some wonderful herbs :)

Home remedies are great for minor ailments, but if you have any severe eye pain, discharge that is green or yellow, are diabetic or have any other chronic conditions that affect your eyes, it’s always best to seek the advice of a medical professional to be safe.

Welcome back to part three of a four-part series on Supporting Eye Health Naturally. See Parts one two and four here.

In this blog we’re going to be covering Supplements to Support Healthy Eyes.
Let me begin by saying this is a very much shortened list of what could be an enormously lengthy blog post on excellent supplements for eye health!

Of course good nutrition is one of the most important ways to keep your eyes healthy and functioning optimally, however there are times when a little support is needed via herbs and supplements. And that’s where this blog post comes in.


Many of us claim to be eating a great diet, however vitamin deficiencies can creep up on us, even when we think we’re doing it all right. It may be that you’re suffering from dry eyes due to a lack of essential fatty acids, or perhaps that twitchy eye you get every now and again from a lack of magnesium; there’s simply no question that a vitamin deficiency can cause a multitude of eye problems.

If your diet is missing some key vitamins/minerals/nutrients on a day to day basis, or perhaps you’ve already been diagnosed with a specific deficiency that could cause eye-related problems by your doctor, then an adjustment of the diet and maybe a supplement or two may be what’s needed.

I would like to reiterate that the supplements I am recommending are designed to add to, not replace, the nutrients that you are getting from a healthy balanced diet. Taking supplements cannot fully turn your health around if you’re eating a nutritionally poor diet, which is associated with many serious health problems, including vision loss and eye degeneration.
These ssupplements however can provide an array of necessary vitamins, minerals and other nutrients that research has shown to be beneficial for maintaining eye health and good vision.

Super Simple Vegan Pancake Recipe

Posted: Mon, 04 March 2019, 13:55

Image credit:

Image credit:

For Pancake Tuesday let’s go vegan! I have based this recipe on one from I can assure you they are even tastier than regular ones and I am not even vegan. The best part of this recipe is that you can play around with it and give it your own little twist.

Personally, I love mixing it up by adding organic Bourbon Vanilla Extract and to make it easier to stir, pour it in your mylk first. If you are feeling in a banana mood, replace a part of the flour by 3 ripe bananas, adjust the flour according to the desired consistency.

- Julie, Nourish Web Store 

  1. Place the dry ingredients into a bowl and add the plantmylk
  2. Whisk the ingredients well to complete the batter.
  3. Heat a non-stick pan over medium heat.
  4. Pour the desired quantity of the batter into the heated pan. 
  5. When the bubbles appear on surface and begin to break (about 1 minute), turn the pancake over and cook the other side for about 30 seconds.
  6. Repeat the process until you run out ofbatter
  7. Enjoy!
*Makes: 1-2 servings - 6 pancakes
Preparation Time: 5 minutes 
Cooking Time: 5 minutes
Total Time: 10 minutes

Strawberry Shortcake Pancakes

Posted: Mon, 04 March 2019, 13:27

These pancakes are perfect for just about anyone to enjoy. They feel like a real treat, and these tick a lot of boxes in terms of their nutritional profile. Rich in healthy fats, protein and slow-release carbohydrates, these vegan dessert-style pancakes are my favourite way to start the day and they're really quick and easy to whip up too!

Try these at home and let us know what you think, and don't be afraid to mix it up by adding your favourite healthy toppings and syrups!


*Makes 6-8 pancakes 


Welcome back to part two of a four-part series on Supporting Eye Health Naturally. See Part one , three and four here.

In this blog we’re going to be covering what foods to eat for healthy eyes.

Some of the most important vitamins and minerals for eye health include vitamins A, C and E, zinc and carotenoids such as lutein and zeaxanthin and omega 3 fatty acids.

These all work to help the eyes to function properly as well as helping to protect them from damage, degeneration, blue light stress, oxidative stress/damage and nerve problems, plus they help to repair any damage, protect the macula, produce connection tissue such as collagen and work as an antioxidant, helping to keep the eyes safe and healthy.

Knowing what foods to add to your daily diet for good eye health is really important. And as the saying goes: you are what you eat. We are literally made up of what we eat, and so what we put into our mouths can ultimately affect our eyesight, for good or for bad.

Lucky for us, there is an extensive and varied range of foods available to us to ensure we cover all the different vitamins and minerals that are essential to eye health, and it’s not hard to introduce them into our daily diet.

Let’s get to it..

Our eyes are amazing organs.

After the brain, they are the next most complex organ in the human body. They absorb light from the objects around us and send signals to the brain where an image is created, allowing us to see and to connect with the outside world.

It goes without saying really that our eyes are a vital organ, so it’s enormously important to look after them. But in the modern world we’re living in, it really can be difficult to maintain good eye health. Our eyes are affected by so many things! 

Everything from the weather, air conditioning, heating, contact lenses, lack of sleep, hormones, nutritional deficiencies, makeup, computer screens, pollen to dust and ageing can affect them.

But it’s not all doom and gloom. There are many small changes to your daily routine that you can make to take the stress off your eyes, help to protect them and help to reduce the chances of developing an eye problem or eye condition in the future.

This is part one of a four-part series on Supporting Eye Health Naturally. See Part two, three, and four here in the upcoming weeks.

Here's where to start:

Supporting Eye Health Naturally: Lifestyle habits

No. 1 - Implement better technology habits

If you’re being honest with yourself, how often do you spend looking at a computer, TV or your phone each day? I’m betting it’s a lot more than you think.
If you’re working at a computer for 8 hours a day, plus the time you spend checking your emails, social media and/or watching T.V, it all adds up to a significant amount of time in front of a screen, with a large exposure to artificial blue light.

Hands up who knows what one of the biggest offenders to eye health is?

Yes - blue light.

Blue light is damaging to the eyes since, unlike other UV rays that are blocked by the cornea and the lens, practically all visible blue light passes through and goes straight to the light-sensitive retina. Over time this can cause damage that may lead to vision loss, deterioration and degenerative conditions.

Being exposed to small, healthy amounts of blue light from sunlight during the day is highly unlikely to cause any problems, but it’s the disproportionate exposure of time in front of electronic devices, (especially at night) which can cause eye fatigue and other symptoms such as eyestrain, dry eyes, headache, fatigue, blurred vision, and difficulty focusing and sleeping.

The answer? Implement better technology habits.

What’s the Scoop on: Ginseng

Posted: Wed, 30 January 2019, 10:56

Ginseng is a herbal plant that has been used for thousands of years in Chinese medicine and is one of the most prized Chi (Qi) tonics used in Chinese herbalism.

According to the principles of Chinese medicine, ginseng supports the kidney Qi (strengthens, life-prolonging), cools the fire (fever), increases the earth (strengthens spleen and stomach), brings gold (helps the lungs), opens the heart, increases knowledge and works against all diseases.

Often referred to as the "king of herbs", it is well-known around the world for its energizing and immune modulating properties, but let’s dive in a little deeper to find out what else this ancient plant can do for your health..

What is Ginseng?

The English word "ginseng" originates from the Chinese term renshen. Ren meaning "person" and shen meaning "plant root". This is because the root of the ginseng plant looks similar to the legs of a person.
Ginseng root has been used for more than 2000 years, with the first traces of its description being found in the famous Chiu-zhang text, the Chinese depiction of the creation story.

What are the different types of Ginseng?

There are two main types of ginseng: Asian ginseng, also called red or Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). These are also known as ‘true ginsengs’ as they both originate from the Panax genus. They are known as ‘true ginsengs’ because only the panax genus contains the active ingredient ginsenosides.

Fun Fact: The genus Panax takes its name from Panacea, the Greek all-healing goddess. It is made up of pan, which means "everything," and akos, which means "healing," that is, a "panacea."

But what about Siberian Ginseng?

Siberian ginseng (Eleuthero root)

Siberian ginseng (Eleutherococcus senticosus) is actually not a true ginseng but comes from a totally different plant genus. Siberian ginseng contains eleutherosides as opposed to ginsenosides and is more of a fibrous woody root than the fleshy soft root of the Panax species.
It is also known as Eleuthero root and is very common in formulas using Panax ginseng.

Let’s delve in a little deeper shall we….

What’s the Scoop on: Cordyceps Mushroom

Posted: Mon, 21 January 2019, 08:33

Humans have been consuming mushrooms for centuries, especially in Asian and Slavic cultures. And although relatively new to the west, they’re certainly becoming popular and FAST! And there’s no surprise why when you look a little deeper and find out the amazing properties these functional mushrooms provide.

The term ‘functional mushroom’ is used when referring to mushroom varieties that have a health benefit beyond simply providing nutrition.
This includes cordyceps, chaga, reishi, lion’s mane, shitake, maitake, turkey tail, enoki and tremella to name a few.
All of them are highly nutritious, vitamin-rich shrooms, but with that something extra.

Read on to learn more about Cordyceps health benefits…

Stop The VAT on Health Food Supplements

Posted: Wed, 16 January 2019, 14:24

It has been announced that, from March 1st 2019, there will be an imposed tax of 23% on health food supplements. This is a result of the Revenue commissioners’ proposal to Minister of Finance Pascal Donohoe. The power lies in Minister Donohoe’s hands as to what the rate of VAT will be; 0% if he wishes or is influenced to do so by public opinion. This includes Omega Supplements to aid concentration in children and adults, daily multivitamin supplements to support our busy day-to-day lifestyle as well as Vitamin D3 (Also known as “The sunshine vitamin”) which many of us can become deficient in due to Ireland’s northerly latitude and climate and that many of us are indoors when the day is at its brightest. Having read some personal stories on about how this regulation will affect them, we are now more determined than ever to make a change and express our concerns over this outcome. 

“Health food and natural supplements have been part of my first-aid kit, my diet, my go-to support for years. I use a range of excellent supplements to support my wellbeing and they work. I can’t remember the last time I visited a GP for an illness. The fact that I rarely miss a day of work is because I look after my health through diet, exercise, yoga, meditation & supplements. They are, to me as essential as the food I eat. Having to add 23% tax onto that purchase would impact my wellbeing hugely. I wouldn’t be able to afford what I need to stay well. It’s that simple.” - Ruth, Co. Waterford ( 

It is no secret that the modern lifestyle can take its toll on our mental and physical health, and it has always been our aim at Nourish to provide healthy remedies to support both aspects. With reports that the number of visits to doctor’s offices and hospitals are at an all-time high, it is baffling that the government would consider adding 23% VAT overnight to natural food-based supplements that could potentially reduce these numbers. By investing in our own health, we are already playing our part in helping to reduce the number of visits to medical practitioners. There is certainly a truth to the phrase “Your health is an investment, not an expense” but what happens when the investment is no longer in the natural food-based ingredients? What are we now investing in? 

You’ve heard me say it once, and you’ll hear me say it 100 times more - greens are an incredibly important component of the human diet and are an amazing way to help fill in nutritional gaps in the diet.

And it’s not just dark leafy greens that are I’m talking about here. Algae and cereal grasses such as wheatgrass, barleygrass, spirulina, chlorella, plus matcha tea are also potent sources of essential nutrients that can help nourish and strengthen the body.

Now it’s all very easy to add a spoonful of spirulina powder to a smoothie in the spring and summer months, but by the time winter comes along, many people give up on smoothies altogether, and hey presto - no more greens powders.

So here’s where this blog comes in. I want to help you find delicious and easy ways to still get your intake of spirulina, chlorella and cereal grasses in so you can reap the benefits over this frosty season.

Winter is a prime time to be upping your greens intake, since we need all the immune boosting help we can find, not to mention the cleansing aid after one too many mince pies and celebratory drinks over the holidays!

Christmas Opening Hours 2018

Posted: Thu, 13 December 2018, 17:40

Nourish Wicklow Street

To accommodate all of our customers across the month of December, we have extended our opening hours in our stores around Dublin. Take a look at your nearest store below to see what time we will be open until this Christmas. 

Friday 14th December9am -8pm

Saturday 15th December 9am -8pm

Sunday 16th December - 10am - 7pm

Monday 17th December 9am -8pm

Tuesday 18th December  9am -8pm

Wednesday 19th December 9am -8pm

Thursday 20th December  8am -9pm

Friday 21st December  8am -8:30pm

Saturday 22nd December  8am -8pm

Sunday 23rd December  9:30am -7pm

Monday Christmas Eve 24th December - 8am - 5pm

Tuesday Christmas Day 25th December - CLOSED

Wednesday St Stephen’s Day 26th December - CLOSED

Thursday 27th December - 11am- 6.30pm

Friday 28th December - 9am - 7pm

Saturday 29th December - 9am - 7pm

Sunday 30th December - 11.30am - 6.30pm

Monday 31st December - 9am - 5pm

Tuesday New Year’s Day - CLOSED

Wednesday 2nd January - 9am - 7pm

The holidays are a time to share and celebrate with family and friends, and during this festive time of year, stress levels can rise significantly. When this stress builds up, all of the body's systems can become affected, especially when we’re pushing and pulling ourselves through stressful situations and seasonal obligations.
Ultimately this can leave us feeling constantly over-stressed, overwhelmed and unhappy.

Not quite the festive spirit we’re looking for!

While the added responsibilities, obligations, expectations and general festive activities will of course bring with some extra day-to-day stress, there are many ways to help support a healthy response to it.

There is no magic pill for preventing stress or dealing with it, but there are many ways we can tackle it.
My personal favourite is by incorporating a holistic approach to help support you on multiple levels. This will ensure you’ll be able to weather the holiday storms, tackle the tasks ahead and enjoy the season.

No. 1 - Prioritize Your Sleep

Sleep directly impacts every system in your body and if you are sleep deprived, your body will not be able to function optimally. This includes how well you are able to handle stress, and how you recover from it.

Without a good night’s rest, you can’t realistically expect your body to accomplish each and every task to its full ability.

In order to set yourself up for the potentially stressful times, it's very important that you get your rest. Adequate sleep helps to support the adrenal glands and the immune system, both of which you’ll naturally rely on during this festive time of year.

Turn off t.v and mobile phone screens, grab yourself a good book, sip a calming bedtime tea and ease yourself into a good night’s sleep. Getting yourself into a good night time routine will be a saviour for you.

If you just power on through, you’ll likely find yourself over-stressed, cranky and reactive to situations you’d otherwise sail through. See my previous blog on sleep here.

Face Masks: A Beginner's Guide for Beautiful Skin

Posted: Tue, 20 November 2018, 14:07

Face masks are hands down one of my favourite skin care products. In the world of skincare, face masks could be seen as the equivalent to a superfood smoothie bursting with essential nutrients – but this way, the skin is being fed any essential nutrients it may be lacking from the outside in.

How do they work?

Masks blanket the skin and deliver higher concentrations of active ingredients by driving the product deeply into the skin.

What do they do?

The right face mask for you can help to hydrate the skin, help remove excess oils, pull out impurities, improve the appearance of pores, reduce inflammation, redness and acne. Some even help reduce the appearance of fine lines and wrinkles. Plus they give you a good excuse to pop the kettle on, put your feet up and take 10 minutes out just for yourself, and who doesn’t like the feeling of being pampered like you’re at a spa but from the comfort of your own home?

How often do you use them?

We all want the very best complexion we can have, and in order to achieve that, a healthy skin care regimen including daily use and weekly use products is highly encouraged. Facemasks can be used 1-2x a week depending on your skin and skin care concerns, and there is a mask for every skin ailment.

Whether you’re looking for the unclogging power of clay, the nourishing qualities of honey or the ease of an overnight mask, we’ve got you covered here in Nourish.

7 Superfood Lattes You Need to Try

Posted: Mon, 12 November 2018, 07:07

When the temperature drops and the scarves, hats and gloves come out, it’s a sure sign that a hot beverage is required!

These crisper days make for a wonderful opportunity to relax and enjoy one of life’s simple pleasures. Warm, comforting, sweet and delicious milky beverages – mmmm!

So instead of going for your usual brew, why not give one of these recipes a go? These nourishing, superfood infused lattes are not only delicious, but they’re packed with all kinds of health-supportive goodies!
Give ‘em a go, you won’t be disappointed.

No. 1 - Matcha Latte

Matcha is a type of green tea made by finely stone-grinding young delicate green tea leaves into a powder.
This tea has a slightly sweet, grassy, delicate yet somewhat bitter flavour that’s relatively thick in texture.
This type of green tea is unique in the fact that the entire leaf is consumed rather than the leaves being discarded after brewing. Brewing matcha involves whisking the powder into a paste with warm water and gradually adding more water until it becomes a tea, as opposed to simply steeping the leaves and then removing them. This is what gives matcha its characteristic flavour profile as well as its fantastic nutritional properties that trump many other types of tea.

For more in-depth info about Matcha, see my previous blog What’s the scoop on: Matcha Tea

What’s the Scoop on: Reishi Mushrooms

Posted: Mon, 29 October 2018, 09:02

What Are Reishi Mushrooms?

Reishi, or lingzhi as it is known in Chinese medicine has been used in Traditional Chinese medicine for at least 2000 years. Reishi mushrooms are one of the oldest mushrooms used medicinally and were once reserved for only royalty.
Historically, this mushroom has been used for longevity, vitality and as an immune tonic.
Reishi mushrooms grow primarily on dead or dying eastern hemlock trees and are fan-shaped, with orange to reddish brown colouring.

Benefits of Reishi Mushrooms

Reishi Mushrooms are used most commonly to boost the immune system, relieve stress and anxiety; help one to feel more balanced, and help achieve a deeper sleep.

Let’s dive in a little deeper…

No. 1 – Powerful Adaptogen

Medicinal mushrooms like Reishi are powerful adaptogens that work with the body, helping it to adapt to the stresses of life and needs of each day, modulating the immune system and stress response along the way. Reishi’s adaptogenic properties help to stabilize the immune system so that it operates at its full potential. 
You’ll find this very useful if you’re constantly on public transport, going on an aeroplane, travelling, moving house, going through stressful times, stressing over exams, heading into the cold and flu season; you name, reishi can help.

What’s the Scoop on: Oregano Oil

Posted: Tue, 16 October 2018, 15:48

You're likely to already be familiar with the pungent spicy smell of oregano that is closely connected to Italian and Mediterranean cuisine; but did you also know that Oregano Oil (also known as Oil of oregano) is one of nature’s most powerful remedies?

Let’s dive a little deeper, shall we?

What is Oregano Oil?

Oregano is a perennial herb which is native to the milder climates of Europe, the Mediterranean and south-central Asia. Oregano oil is extracted from the leaves of the oregano plant through steam distillation of fresh oregano leaves, and it’s within this oil that the real health benefits come from. Oil of oregano contains a potent blend of plant compounds – namely carvacrol, thymol, eugenol, rosmarinic acid and beta-caryophyllin. Two key compounds, carvacrol and thymol are the key infection-fighting powerhouses. They are able to kill multiple strains of bacteria, viruses, and fungi.

Oregano oil is an incredibly rich source of antioxidants and this help to protect the body from free radicals and their associated damage, caused by everyday toxins, pollutants and through natural human physiological processes.

What is Oregano Oil good for?

Since oregano oil is one of nature’s most powerful remedies, you won’t be surprised to hear its benefits include having antiviral, antibacterial, antifungal, anti parasitic, antioxidant, anti-inflammatory, and digestive properties.

Oregano Oil may help to:

Boost the immune system

Treat respiratory conditions such as coughs and colds

Treat urinary tract infections

Treat fungal infections

Improve digestion

Reduce topical inflammation

Maintain healthy, clear skin

Protect the body from free radicals caused by everyday toxins and pollutants

Reduce the recurrence and spread of infections

Essential Oil Blog Series: Part One

Posted: Thu, 11 October 2018, 14:59

What is an Essential Oil? 

The essential oil (EO) is the scent of an aromatic plant which will create an essence through photosynthesis. Among the 800,000 species of plants, only around 10% are capable of this. This essence enables them to repel or attract insects as well as promoting healing from certain ailments or wounds.

The aromatic molecules are held in a secretory part of the plant. It can be the grain (EO Green Anise), the bulb (EO Garlic), the bark (EO cinnamon), the flower (EO Neroli), the wood (EO Cedar tree), the leaf (EO Eucalyptus) but also the fruit, the berry, the needles or the zest (in this case we would call it an "essence" and not an EO). A plant can, therefore, produce different essential oils depending on which part is distilled.

Care is advised when using EO’s as different essential oils though coming from the same plant will not necessarily have the same properties as they are chemically divergent. You cannot substitute one for another and it could even be dangerous to do so in some cases; an essential oil coming from one part could be perfectly fine whereas the one coming from another part could be toxic. Another thing to note is that different plants within the same family can have very similar names (E.G. Eucalyptus globulus, lemon eucalyptus, eucalyptus radiata, eucalyptus-menthol) however they are very different in application. So, if you are not sure which one to use, always refer to the Latin name!

How do we obtain an essential oil?

An essential oil can be produced either through distillation (in a copper or stainless steel still) or through a cold extraction.

• Distillation is the most common method as most of the plants can support this process. It consists of heating water until evaporation occurs in one of the chambers of the still. The steam will then move onto the chamber that contains the plant and extract the aromatic molecules; they are soluble in steam. This enriched steam will then be cooled down to condensate it. The result of this is a mix of essential oils (non-soluble in water - they will remain at the surface) and herbal distillate also known as flower water.

• The cold expression is usually used for citrus as their essence cannot be distilled. This method consists in simply squeezing the fruit under a high-pressure water hose to separate the essence from the peel; A little bit like when you peel a citrus fruit and you can feel the oil on the skin under the pressure of your fingers. It is called an essence as only an essence that has been distilled can be called an essential oil.

Iqbal Kanhiraparambil, Wicklow Street Manager

Q. What inspired you to start working in Health Foods? 

Growing up my parents would have used a lot of homeopathic and Ayurvedic remedies on us children for different ailments. So, I was very much aware of alternative health options and I really liked trying new things. But to be honest it was an accident that I ended up working in the Health Food sector. I have now been working in the health food industry for more than 12 years.

Q.  What do you think are the main motivations for customers to visit Nourish Stores?

I think the main reason is the Nourish staff. They are really knowledgeable, highly experienced and qualified. They are passionate about natural health and you can tell that they love what they do when dealing with customers. Another reason as to why we get so many repeat shoppers is the product portfolio. We have a massive range available compared to other retailers so Nourish is the preferred store for many health-conscious people. 

Q. Why do you think customers come to Nourish rather than their local supermarket?

We give great advice. We don’t just try to sell products; we listen to the customer needs and we give them a lot of information so that they can make an informed decision. We like to educate our customers on health issues and you may not find that with supermarket staff.

Q. We had a recent enquiry online from a customer "What would you recommend to boost my energy levels as I am feeling tired all the time?" What advice would you give?

It depends on the person, if someone is working really hard with long hours, I would normally recommend a good quality multi-vitamin. But if they are already on a multi-vitamin I would recommend Co-Enzyme Q10 which is excellent for keeping your energy levels up. Good sleep is very important. Diet wise I would ask them to reduce tea, coffee and sugar. Instead, I would suggest Matcha Tea as an alternative. Matcha Tea would be a good option because it gives you sustained energy throughout the day. One cup first thing in the morning works well. 

However, if they are really stressed (like when you are moving house etc.) I would suggest and adaptogenic like ashwagandha. Ginseng is another herbal remedy which is used for tiredness.  For me, I would recommend Korean ginseng and Siberian ginseng for women.

Q. What is the difference between the two types of ginseng?

Siberian ginseng will help to address hormonal issues as well as energy levels for women.

Q 5. Another customer got in touch to say that her mother is starting to experience colds & flues more often. How would you go about dealing with such a question?

First of all, I would ask the customer to bring her mother to a health care professional or doctor to see what is going on, to check if there is an underlying condition. If there is no major underlying situation and it is down to lowered immune system then I would recommend Echinacea, Vitamin C and Zinc. You could also look at taking immune complexes which contain natural medicinal mushrooms and Vitamin C. This is a good way to support your immune system against colds & flues as it helps to restore balance.

As we enter a new season, now is the perfect time to boost and support our immune system and give our bodies the best chance at defending itself against some of those troublesome change-of-season bugs, and dare I mention, the dreaded cold and flu season that is fast approaching?

While prevention is the best defence, what do we do when symptoms such as a sore throat, cough or that tickly feeling at the back of the throat gets us?

Over-the-counter medications are often what people turn to as a quick fix, but they simply suppress the symptoms. What if you could take something natural, without the negative side effects, like drowsiness, that could actually aid your body in naturally fighting the bacteria or virus, shorten the duration, ease the symptoms whilst supporting and boosting your immune system?

Taking quick action against any cold symptoms can really help to reduce the severity of your cold or even completely eliminate the virus or bacteria. 

13 Natural and Easy Ways To Balance Your Blood Sugar Levels

Posted: Tue, 11 September 2018, 10:17

Ok everyone, hands up if any of these sound familiar:

  • You constantly crave sugar or a pick-me-up.

  • You often experience feelings of anxiety, sluggishness, moodiness and irritability.

  • You find it difficult to lose weight.

  • You find it difficult to concentrate and stay focused.

  • You have trouble sleeping through the night.

  • If you look up the term hangry, it’s a definition of you.

  • If you miss a meal, you are irritable and say things you later regret.

  • You feel like a new person after you eat.

  • Your cuts and bruises seem to take a long time to heal.

If you’re checking these off one after the other, then perhaps your blood sugar levels need a little tinkering.

What is Blood Sugar?

Blood sugar (aka blood glucose) is the sugar that the bloodstream carries to all cells in the body to supply the body with energy. Glucose is the immediate source of energy for all of the body's cells. The sugar comes from the food we eat and our blood sugar levels change throughout the day, with their lowest point tending to be before our first meal.

After we eat, the body secretes insulin, a hormone produced by the pancreas that allows our body to either use the glucose from our food or store it for future use. Insulin regulates our blood sugar levels and tries to keep them from getting too high or too low.

When our blood sugar is balanced we tend to feel awake, energised, clear-headed, productive, happy, have our cravings under control, and are able to sleep well.

The overuse of plastic has somewhat taken over our modern world, to the detriment of our environment. From landfills to oceans, plastic is destroying our planet slowly but surely and causing great harm to animals in the meantime. This has been accelerated in recent years due to the increase of single-use plastics in our day to day lives, such as cling film, coffee cups and water bottles. As a result, I decided to see if it was possible to live a plastic-free week in contemporary Ireland.

In preparation for this experiment, I invested in a few reusable and sustainable items. These included a stainless steel water bottle, metal portable cutlery and beeswax wrap which is the reusable replacement for cling film. A reusable coffee cup, cotton tote bag, glass jars and lunch boxes were essential too. During the first day, I became acutely aware of just how much plastic each of us consumes on a daily basis.

The first big hurdle came when I embarked on a food shop. It quickly became clear that a pit stop in my local Lidl wouldn’t work for this challenge. Instead, I found myself sourcing fruit and vegetables from a local greengrocer or market stall in order to avoid the single-use plastic wrap much of our food shopping from big retailers comes in. With regards to meat and fish, I headed to my local butcher or fishmonger, with lunch boxes in hand, and requested them to skip the plastic bags and simply use the containers I had brought. Of course, this sparked an interesting conversation with the workers! It’s indisputable that the weekly food shop took longer to complete.

Although my goal was to avoid plastic, the knock-on effect it had meant that I began to shop locally, take an interest in the source of my shopping and I felt all the better for it! The one shopping item which was impossible to find without being covered in plastic, however, was toilet paper. If this had been anything else I could have abandoned it for the sake of the week, but its essential nature meant that I had to cave on this particular plastic free ideal! Thankfully when it comes to washing up liquid or clothes detergent, Nourish offer a service in which we can refill the plastic bottles with products previously bought in-store. 

The key to avoiding plastic on a daily basis is definitely preparation; bringing a reusable water bottle, a keep cup for coffee lovers or a metal straw if you intend on going for drinks after work. Having a lunch box or beeswax wrap of snacks during the day allowed me to bypass single-use plastic packaging while keeping a campers set of steel cutlery in my handbag prevented my need for disposable forks or knives. When it comes to storing food at home, glass jars became my new best friend! They are perfect for storing all manner of things, in both the fridge and freezer.

Have you perused the refrigerated section of a health store or supermarket and noticed small plastic boxes with small sprouting green things insides and wondered what they were?
Or maybe you've already bought them and tried them there and then, or whilst out in a restaurant?

Whether they were a health sensation that you wish to recreate at home, or they’re a new concept that you’re intrigued by, let me show you why sprouting is so good for you, and how easy it is to do!

Over this spring and summer, I have really been enjoying sprouting. It’s been something I’ve done off and on for a few years now, and I thought it would be fun to share it with you!

What is a ‘Sprout’?

A sprout is essentially a young plant in its earliest stage of growth. It’s the transitional stage between seed and plant which is triggered using only water. Once you start the germinating process, the dormant dry seeds you had lying around in your cupboard starts to become a live plant. Once this seed germinates it often puts out tiny roots, that look a little like a tail.

Q. Why is Nourish different and why do staff like working here?

A big part of the enjoyment of working at Nourish is the satisfaction you get from helping people. While it is retail at the core, it's just so much more than that. We really can help improve people’s lives in a dramatic way, and I guess that is the most common reasons people get into this industry generally.

Another big reason would be the learning we get from being on the job each day.  It really is a place of continuous learning. It is also for the community of Nourish, I myself have just met so many wonderful people from all over the world in Nourish. We also organize regular staff events with anything from yoga nights, hiking and walks, games nights, pub quizzes and much more.

Q. Have you seen the impact of helping customers in this way yourself?

Yes, I have. I remember back when I first started having a customer come in and hug me because the recommendation I had given her had worked so well. You don’t generally always get that in other lines of retail. For me, that was the huge difference in working in a Health Food store. We tend to have a real connection with our customers.

Q. When you are actively recruiting new staff what do you look out for in terms of fit with the Nourish ethos?

Definitely, we look for people with high empathy levels and high emotional intelligence. We look for people who would treat customers as they would their family members. We like people to be themselves and that are good communicators. We like people to be very customer orientated and, where needed, perhaps share their personal experiences. They need to be able to listen to the customers' issue and then ask further questions to clarify before making a recommendation. We look for that openness and willingness to help people. It is also important though that they really enjoy working in retail.

Q. Do they need to have a lot of prior knowledge before coming to work at Nourish?

It depends. Obviously, if you have that prior knowledge it is an advantage. We don’t always get that prior knowledge as our industry is a relatively small one. Sometimes we meet people looking to make a move for various different reasons from a similar business and sometimes we are approached by people who are just interested in the area. They really love the thought of working in a Health Food store. Perhaps they are vegan or vegetarian (although they don’t have to be). They could be into a supplement or organic skincare or whatever it is. You just have to have that willingness to learn and that passion and interest. You don’t necessarily have to have all that prior knowledge. Again no one will have everything. If you do have some that’s helpful. Ultimately it’s that empathy and willingness to learn that we look out for.

What’s the Scoop on: Chaga Mushroom

Posted: Thu, 02 August 2018, 14:32

When you think ‘mushrooms’ you tend to think about those on your pizza, the ones found on the forest floor, or let’s face it, the magical ones known for giving a person a psychedelic experience.
However, today we’re going to be covering one of several medicinal mushrooms which has been used throughout history for its healing benefits – chaga.

What is Chaga?

Chaga grows on birch trees in cold environments, like Siberia, North Korea, Canada and the USA, taking between 15 to 20 years to fully age. Chaga mushroom has been known as the "King of Plants" in China and "Diamond of the Forest" in Japan.

This powerful mushroom has been used for hundreds of years in traditional and folk medicine, and now that research is finally catching up, these fantastic medicinal shrooms with all their incredible health benefits are easy to access and use daily, thanks to modern brands like Four Sigmatic, Om Organic and Viridian.

8 Benefits of Chaga Mushroom

Supports and Boosts Immunity

Medicinal mushrooms like chaga are powerful adaptogens that work with the body, helping it to adapt to the stresses of life and needs of each day, modulating the immune system and stress response along the way. And why do they do this? For your optimal wellbeing of course :)

If the cold and flu season is coming up, or you're catching a flight anytime soon, chaga is your go-to guy. Why? Because chaga has antiviral properties which help the body to fight off viruses (specifically against common viral infections such as the flu).

Lloyd Hewson, HR & Training Manager

Q. What attracted you to first start working at Nourish?

I was a vegan when I first came across Nourish. For me, it became the best place I could get so many unique things that I didn’t know even existed. When I became a vegan I originally thought that you would never be able to have cheese again, marshmallows or various other treats. It was very exciting for me as someone who had just transitioned from a vegetarian to become a vegan, looking for different ideas for foods I could try out.

When a position came up at Nourish for a part-time role in their Liffey Street store I eagerly applied. I was a regular customer of the stores in both Liffey Street and our original store in Marlborough Street and I had found the staff to be extremely friendly and helpful. I was looking for a full-time position and, in the end, I was very happy to be offered 2 days in the shop and 3 days in the warehouse.

Q. How did you find the transition from a customer to then working for Nourish? 

It was really great! It was a dream job for me. It was so exciting to learn all about the wonderful products that I was now surrounded by. I just wanted to buy and try everything! I also got to see how the operations side of the business worked and its role supporting all the shops, which really helped me get to know everyone.

It was a huge learning curve for me though, especially getting into the supplements side of things. I had a huge interest in the food, and as a vegan, I could tell customers all about the different vegan foods I had tried – what’s good, what’s not as good, I could give my opinion down to what soya milk was my favourite. I enjoyed helping people who were looking to change their diets. I found that my colleagues around me were amazing in terms of training on the job, I would ask a lot of questions of them and they were very happy to help me. Also, every training opportunity that came up I put my name down for it because I was really hungry for new knowledge.

Q. If you compare the trends now with when you first started back in 2001, what big changes in Health Food have you seen? 

Yeah, so much has changed in our industry from when I started. When I think about it back then, health food was just so unique and wasn’t widely available. The range of our product offering has evolved so much over the years. Soya Milk was our absolute market leader in dairy alternative milks in 2001, now there is such a variety of options from Almond Milk to Coconut Milk to even the amazing super foaming Barista Oatly Oat Milk. I think that is one of the biggest changes really, our product offering is so much more exciting and varied. It is something that is very core to Nourish, having a vibrant and ever-changing selection of exciting products for our customers. With much more demand for healthy eating and plant-based foods, this has seen a surge in companies getting more and more creative with invigorating new products to bring to our market.

Over the years there have been so many shifts – you had the raw food movement, you had paleo movement and then veganism, which is now massively more popular today than it was back in 2001. In general, many more people are adopting healthy habits.

Welcome to part two of our How to Put Together and Use a Natural First Aid Kit blog series. 
For Part one click here. 


Aloe Vera Gel – either use the fresh gel from the plant or buy a tube of it and keep it in the fridge to instantly soothe burnt, itchy or irritated skin. (It doesn’t have to be in the fridge, it can also be carried with you on the road. The fridge option is just to give the additional benefit of being cold).

A side note, if you’re out in the heat and struggle with prickly heat, aloe is your go-to guy here too.

Lavender – a very versatile essential oil to help ease sunburn.

1. Try mixing a few drops of Lavender into some cool water, shake well and spray the over sunburn

2. Add a couple of drops to a good squeeze of aloe vera gel and spread across the area of sunburn.

3. Make a compress by adding a few drops of lavender oil to a bowl of cold water add soak and wring out a damp cloth and cover the sunburned area. Repeat each time the compress warms up.

4. Take a cool bath, with cider vinegar and Lavender Essential Oil and or Peppermint oil to promote healing and help “take the heat out.”

5. After the first day, add 5 drops of Lavender to 5 ml (one teaspoon) of your favourite carrier oil and gently apply to the burned area.

6. Cold tea may also be applied to burns and scalds – its high tannin content helps to reduce ‘weeping’ wounds.

Rita Tarvydaite; Nourish Store Manager, GPO Arcade

Q. If you are asked to help a customer who has trouble sleeping what approach would you take?

It is probably one of the most common questions we get. As with any enquiry, we would ask the right questions to find the most appropriate remedy or solution for the customer. There are so many sleeping aids available in our Nourish Stores. Irish Botanica’s Valerian herbal tincture is one of the most popular remedies.  This herb contains a natural chemical called valerenic acid, which works on the central nervous system as a natural sedative with a gentle calming effect. In addition, it works as a muscle relaxant, therefore can be great for anyone who suffers from tension as well as sleeping issues.

Q. Could I just ask, before you mention more solutions, what type of questions would you ask at the start when talking to someone who suffers from lack of sleep?

Yes, sure. At the start, we will always ask if the person is already taking medication, how long has this problem existed for and so on. Is it new to them or is it something they have had for years? Some people have not been sleeping properly for 20 years or over, you would be surprised. We would also ask if falling asleep is difficult, or is it waking up in the middle of the night? Are they actually sleeping at night, but when they wake up they don’t feel rested?

We would always give advice on the diet and lifestyle too. Often the very simple things like avoiding caffeine, tea and coffee or cutting down on sugary type snacks in the evening, could be very beneficial.

There are different reasons for different people, depending on their situation. So really, no one advise is the same. 

Some other remedies for sleeping:

A.Vogel Avena sativa and Passiflora are both great relaxing herbs. They contain phytoconstituents, which have a very positive effect on your nervous system. Avena sativa herb is also very nutritive, as it is rich in B-vitamins and amino acids. Both of these remedies can also be used during the day for stress relief, as well as for night time as a sleeping aid.

Some nutrients/supplements that may be helpful:

Magnesium citrate can help to relieve muscular tension and aid relaxation, therefore it can be beneficial to use it as a supplement in your daily routine.

Omega 3 supplements such as Nordic natural’s algae omega, Eskimo oil or Udo’s choice are all great sources of essential fatty acids. The supplementation of these nutrients can have a very positive effect on the nervous system and sleeping patterns.

Q. What do you most like about your job at Nourish?

There is a lot I like. There’s actually nothing I don’t like. I would have to say hands down that the most favourite part of my job is meeting customers. It’s having the opportunity to help people, as it is the most rewarding experience. You take your time with every customer, and you give them the best advice you possibly can.

In addition, I also enjoy the constant learning and keeping up with new research and trends of the health trade.

When calamity strikes, it’s always comforting to know that you’ve got a First-Aid kit at home and whilst travelling to deal with unexpected bumps, bruises bites and bubbly tummies. But have you ever considered taking a holistic approach to First Aid?

Instead of chemical-laden harsh antiseptics, hydrocortisone or additive-packed medicines, try reaching for holistic remedies instead to soothe, calm, disinfect, treat and heal wounds.
You may be surprised to learn what your kitchen cupboards and health food shops can offer!

Of course, for any serious accidents you should seek medical help, but for the occasional scratch, bump, bite or bout of indigestion, pack nature’s remedies.

A natural first aid kit should contain the following items:

For Shock After an Accident Occurs

Bach Rescue Remedy for the immediate relief of the shock or hysteria that often occurs with an accident.

Lemon Balm, Chamomile, and Lavender –a blend or singular herbal tea using these herbs may help ease the shock and calm the body.

Insect Repellent

To repel insects such as mosquitoes, biting flies, and fleas, apply this natural insect repellent.

50 drops (total) essential oil mix of citronella, tea tree, and lavender (other options include cinnamon, eucalyptus, lemongrass, and rosemary)
4 tablespoons carrier oil (e.g almond oil, coconut, jojoba)

Blend the essential oils, then add to the carrier oil in a dark glass bottle or jar. Apply to the skin by dabbing it on your wrists, behind your ears, inside your elbows, behind your knees, and around your ankles. Remember to reapply after an hour and after exercise.

Personally, I like to use aloe vera gel to make it more spreadable across my skin. I just use a little dish and mix the above repellent with the aloe together before applying.

Nua Naturals No-Bake Cacao Energy Balls

Posted: Tue, 10 July 2018, 12:26

Image Credit: Nua Naturals

With 20% off Nua Naturals this month, we thought it would be the perfect time to list one of our favourite go-to recipes from Nua Naturals' website. These energy balls are so quick & easy to make and are perfect for a snack when you're on the go! This recipe can be veganised (sub honey for maple syrup) and it's also gluten-free so coeliac friendly! Let us know if you give it a try - we'd love to see your photos!



  1. Add all the ingredients (except the Dark Chocolate & Desiccated Coconut) to a bowl and stir until well combined. Refrigerate & cover for at least 30 minutes
  2. Use a spoon to scoop out a tbsp of mixture and roll into a ball with your hands
  3. Repeat this with the remaining mixture
  4. Melt the dark chocolate in a bowl and roll the balls until covered
  5. Roll the balls in the desiccated coconut and freeze for about 30 minutes
  6. Store in the fridge for about a week & enjoy

Q. We had a recent enquiry online from a customer "What are the advantages of taking Probiotics?" What advice would you give?

Probiotic supplements contain a variety of good bacteria, which we also call a microbiome. They are naturally present in our body at high quantities and multiple strains. They are mainly within our digestive tract. However, due to very common high acidity diets, which are packed with sugar, high in caffeine and rich in processed food, the good bacteria might become compromised and imbalanced. Taking a probiotic won’t only support your digestive system, but it may also improve your mood, sleeping pattern and cognitive function. This is due to hormone serotonin, which the majority of it is produced in the gut, rather than the brain. Therefore, nourishing your gut can help you to produce more serotonin, meaning you can be a happier version of yourself.

Q. Another customer got in touch to say that her 15-year-old son suffers from Eczema. How would you go about dealing with such a question?

Eczema is a very common ailment. We see people with it regularly in Nourish. There are different types of Eczema, such as atopic or contact – so it is important to know which type we are dealing with, in order to provide the best solution. However, in every type, it is important to address any possible issues internally, such as lymphatic congestion or digestive insufficiency. To support pathways of elimination, such as lymphatic system, the liver and obviously the skin itself, herbs such as milk thistle, dandelion, cleavers and nettle are very useful. Some supplements, such as quercetin (a natural compound found in strawberries, apples and other foods), is used to ease the redness and itchiness of the skin, as it acts as a natural antihistamine.

In addition, using topical applications, such as creams is important too. For example, the Moogoo range is excellent and it has particularly good feedback from our customers for these type of conditions. We also have Aloe Vera Gels and lotions which can also help to soothe the inflamed skin. Of course, not addressing the diet and lifestyle would be counter-productive.

Often, it is as simple as eliminating an intolerance, which is most commonly wheat, dairy or sugar. If you’re in doubt, Nourish stocks a variety of intolerance kits and they are very easy to use. In addition, addressing stress is also quite important. We often see certain types of Eczema flare-ups in teenage boys and girls around exam times, when they are under stress. Therefore, managing stress is crucial.

Q. Is it difficult to say for how long Eczema will last before it is completely cured? Do some people have it for a long time?

If it is an atopic type of Eczema, which is autoimmune, a person could have it life-long. It is just a matter of managing it via supplements, diet and lifestyle. Healing the gut and supporting the immune system would be very important. However, the other type of eczema, contact dermatitis, could be caused by exposure to chemical soaps or detergents causing a reaction. Therefore, these type of cases are generally short-term, therefore using natural organic skin care and cleaning products is essential.

Rita Tarvydaite; Nourish Store Manager, GPO Arcade

Interview with Rita Tarvydaite, Store Manager, Nourish GPO;
Herbalist and Naturopath

Check out her own website

Q. What inspired you to start working in Health Foods?

Well, I guess I have always been interested in health and nutrition. Growing up I remember my parents using natural remedies alongside conventional medicine, they made their own kombucha and sauerkraut too. It seemed to have been a very common practice. Then later in life, I became vegetarian and I progressed into veganism. Therefore, I always felt the need to find out more about nutrition and what products are available in the health market. I came across Nourish and thought it would be a good fit for me, as I was aware of the great training provided.

Q. How long are you a Vegan?

Roughly about 6 years now and I have been a veggie for 9 years.

Q. You have worked with Nourish for over 7 years. Can you describe what changes you have noticed in recent years compared to when you first started?

First of all, I noticed that it’s always changing, as there is a constant flow of new research coming out related to certain diets or supplements. In the last few years, I have noticed people moving away from synthetic, over-processed, mainstream supplements. Instead, customers seem to care even more now about the quality and the ethics of the brands, such as Terra Nova, Viridian, Wild Nutrition and Nature’s Plus garden range, all being good examples.
Also, In the last few years, I have noticed a huge growth in vegan diet & lifestyle. It is great to see people including more plant-based foods into their daily diet and trying new things.

Q. Why do you think customers come to Nourish GPO, instead of going to their local supermarket?

Well, we are a specialised store. We carry products which are more ethical and are harder to find in the usual supermarkets. We also cater for vegan, celiac, wheat free, paleo diets, and many others. Although we are such a central store, we pride ourselves in having a community feel. We know the majority of our customers by name and have a great friendship with them. I would like to believe, that for many, it’s not just about coming in to pick something up. Instead, I believe that they come in for the experience and a friendly chat.

Q. So do people ask you for advice on different issues?

Yes; they do. In fact, the main part of the day is talking to customers. Our team knowledge is another reason we have so many repeat customers. Nourish staff are well educated about the products we sell in-store, as well as different diets and health ailments. Therefore, I believe our customers appreciate this level of knowledge, which is not usually available in a supermarket.

This is part 1 of a 3-part series of our Q & A sessions with Rita. To read Part 2, simply click here.

*Please note that while we're knowledgeable about our products & nutrition, this blog should never be a substitute for medical advice and attention

Remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you're on any medication

Marilé's Nutty Banana Shake Recipe

Posted: Tue, 03 July 2018, 10:31

Marilé's Four-ingredient Protein Shake!

Short on time but fancy something delicious and filling for breakfast? If so, keep reading for my Thick Nutty Protein shake recipe using Nuzest Clean Protein – on offer this month!

Protein is made up of smaller molecules called amino acids. There are 20 different amino acids which can combine to make up a protein. Some amino acids are essential, meaning we cannot make them ourselves and therefore need to get obtain these through food/supplementation. Protein helps to repair and maintain muscle tissue, to support energy levels and it is involved in hormone creation; to name but a few.

A person’s daily protein requirements are dependent on factors such as age, gender, level of physical activity, weight, height and health status. These requirements can easily be met through diet. However, in some instances, protein supplementation may be beneficial. Protein powders are a convenient way to introduce more protein into the diet thereby supporting an active lifestyle and helping to keep you fuller for longer.

Clean Lean Protein is an excellent quality source of protein as it provides 21g of protein per 25g serving (2 scoops), along with minimal carbs and fat. It is also vegan, gluten, soy and GMO-free with only a handful of ingredients in each tub so you can be sure there’s nothing added in which shouldn’t be there. Why not give it a try with my quick and easy shake recipe below?


Marilé x

Thick Nutty Banana Shake:

Simply place all ingredients in a blender, blend and pour over ice or into a shaker for an on-the-go breakfast. For an extra kick, try adding a teaspoon of instant coffee!

Nutritional Information:

  • 300 calories
  • 23g Protein 
  • 27g Carbohydrates 1
  • 2g Fat

10 Ways to Stay Healthy while Travelling and Flying

Posted: Mon, 18 June 2018, 09:18

As an avid traveller and health-obsessed being, I’ve done my fair share of long-haul flights and overnight train journeys. Throughout these experiences, I’ve learnt a thing or two along the way about how to stay healthy, energised and relatively stress-free during my travels, and so I decided to share with you my 10 Ways to Stay Healthy while Travelling and Flying.

I hope it helps you too, and happy travels!

No. 1 - Keep Yourself Hydrated

Dehydration is the quickest route to irritability, tiredness, dry skin, constipation and bad skin. Need I go on? Keeping yourself sufficiently hydrated helps to prevent water retention, dehydration and loss of energy, and is especially important if your travels involve flying.

If you’re flying, make sure to begin your journey fully hydrated and ensure you’re drinking water during and after your flight. It’s not hard to become dehydrated during the flight so try to drink water whenever you have the opportunity.
Other options to top up your hydration status could be coconut water, green juices, watery fruits and veggies and herbal teas.
Try bringing your own herbal tea bags with you and ask for boiling water on a flight, or bring a thermos flask if you’re camping or on a long-distance bus.

Ginger tea can help with nausea and aid digestion, as can peppermint and Pukka detox herbal tea.
Other options would be chamomile to help you relax (and you can reuse the tea bags as a tired-eye solution!), lemon balm, valerian or simply hot water with lemon.
Warm liquids help ease the digestive system which can sometimes get agitated while travelling.

I also recommend that whilst travelling you bring your own reusable bottle (glass/stainless steel etc.) to bring on your journey that you can refill throughout your journey. Although water in plastic bottles isn’t necessarily the greatest choice for you or the environment if you’re travelling in a country where the water quality may be an issue, research before you go and drink bottled water if that’s the safest option. You can also buy a travel water bottle with a filter.

Since flying is so dehydrating, it’s best to avoid caffeinated beverages, alcohol or soda the day before and the day that you fly to avoid further dehydration.

8 Essential Supplements to Support Healthy Travels

Posted: Tue, 05 June 2018, 14:06

Travelling is one of life's greatest pleasures, though it can still be a challenge for many of us, not to mention the stress that it can put on our bodies.

Although there’s nothing like the excitement and anticipation of heading off on a long-awaited holiday, this can also be accompanied by the unwanted feelings of anxiety, stress, and fear; and dare I mention the undesirable digestive and sleeping problems that can also make an appearance.

That's why I've gathered together my recommended 8 Essential Supplements to Support Healthy Travels for helping you to keep healthy whilst travelling so you can enjoy a stress-free, digestion-trouble-free, healthy, energy-filled holiday!

No. 1 - Probiotic Supplements and Fermented foods

A lot of people find their tummies go a bit on the blink when they go on holiday, whether from nerves, the travelling itself or the change in diet; but you can support your gut with the right foods and supplements. This is where probiotics are a great friend to have at this time.

Fermented food and probiotic supplements contain probiotics that aid in digestion, healing the gut, boosting the body’s ability to absorb more nutrients from your food, improving mood and helping to support and boost your immune system.
Probiotics can also help with the travel bloat and IBS, common after a long flight.

So here’s my advice; firstly, if you’re not eating them already, add some fermented foods into your diet a couple of weeks before your holiday to support your gut ahead of time, and start taking a good probiotic. This will help build up your levels of good bacteria, keeping harmful substances from entering your body, and helping to strengthen your immune system.
Secondly, bring some probiotics with you, keep them handy if you’re flying away and take them daily to optimize your digestion.

Calcium is the most abundant mineral in the body, making up a huge 1.5 to 2% of the total body weight. The bones and teeth are the home to the majority of the body’s calcium, containing roughly 99% of it.

Calcium is not only responsible for helping to build and maintain strong bones and teeth, but also promoting heart health, contracting muscles, regulating the heartbeat, clotting the blood and regulating the nervous system. Calcium can help relieve aching muscles and bones, maintain the correct acid-alkaline balance and reduce menstrual cramps. Calcium may even serve as a protector against high blood pressure, osteoporosis and colon cancer.

And so with all that in mind, I think we can all agree that calcium is a pretty incredible and important nutrient, and without it, we wouldn’t survive.

With many people turning to a plant-based or dairy free diet due to ethical or dietary reasons, or out of necessity due to dairy or lactose intolerance, more people are cutting dairy out of their diet.
This has understandably caused many questions to arise about alternative sources of calcium after being conditioned for many years to believe that the best source of calcium comes from milk and dairy products.

The most common question that arises is often “Can I get enough calcium on a 100% plant-based or dairy-free diet?”

The resounding answer is, of course, YES – and within this blog, I will delve into the commonly asked questions such as “What are the best plant-based calcium sources?” “How much calcium do I need?” “Do I need to take calcium supplements?” and “What are the signs of calcium deficiency?”

And so without further ado, let’s get to it….

What's the scoop on: Biodegradable Glitter

Posted: Sat, 19 May 2018, 19:03

As many of us gear up for festival season, glitter will more than likely be on our list of entertainment essentials. The growing glitter trend has surpassed expectation, with men and women alike dousing themselves from head to toe. However, this seemingly harmless craftiness is having devastating effects on our earth. Environmental scientists have recently called for a global ban on glitter but there is a solution for those of us wishing to shine on – think glitter without the litter!

The problem with generic glitter is its single-use plastic status. We apply it once and then wash it down the drain. This is referred to also as a microplastic and these account for more than 92% of the 5.2 trillion pieces of plastic floating in the world’s oceans. Glitter is a major contributor to this.

Legislation regarding microbeads, which were commonly found in scrubs and body gels, passed in 2018 banning these microplastics indefinitely due to their damaging effect on the environment. Similar to microbeads, plastic glitters are as destructive and have a toxic impact on humans, animals, waterways, oceans and the earth. The research into the effect of microplastics upon marine life is continuously growing. Currently over one million marine creatures and birds die annually due to plastic. Microplastics have been found to block the airways of animals, while others mistake it for food and ingest it. This has far-reaching consequences for both the aquatic life and the wider food chain within which they sit. As micro plastics travel upwards through the food chain, they also absorb toxins. Nevertheless, it’s not all doom and gloom for fellow glitter lovers as many brands have now created biodegradable glitters, which are non-toxic, free of heavy metals, compostable, cruelty-free and vegan. Praise the glitter Gods!

When we think of bacteria, we often think about germs, disease and sickness, but not all bacteria are bad for us. Our bodies are the natural home to trillions of microorganisms that are essential to our health and wellbeing.

Today we are diving into the topic of probiotics v.s prebiotics and busting the confusion over what is what and why bacteria can also be good for us.

What Are Prebiotics?

While prebiotics and probiotics sound similar, they are in fact very different and have very different roles in the gut.
While probiotics are the beneficial microorganisms themselves, prebiotics are a source of food for probiotics and help them grow, multiply and survive in the gut.

Prebiotic fibres can be found in everyday foods such as garlic, onions, bananas, apple skin, beans, Jerusalem artichokes, chicory and many others.

Prebiotic fibres are a non-digestible part of foods that goes through the small intestine undigested because they cannot be absorbed or broken down by the body. It ferments when it reaches the large colon and this fermentation process feeds beneficial bacteria colonies (including probiotic bacteria) and helps to increase the number of desirable bacteria in our digestive system. These are the ones that are associated with better health and reduced disease risk.

How to Break Up with Single-Use Plastic

Posted: Wed, 25 April 2018, 17:43

Plastic is everywhere. Take a look around yourself now and I bet you’ll be able to add it up no problem. Look around your local supermarket, café or toy store and you will see it. It’s simply everywhere.

Plastic pollution is a growing epidemic that unfortunately shows no signs of stopping. In the last ten years, we’ve produced more plastic than in the previous 50.

According to the National Geographic:

“The new study in the peer-reviewed journal Science Advances is the first global analysis of all plastics ever made—and their fate. Of the 8.3 billion metric tons that have been produced, 6.3 billion metric tons has become plastic waste. Of that, only nine percent has been recycled. The vast majority—79 percent—is accumulating in landfills or sloughing off in the natural environment as litter. Meaning: at some point, much of it ends up in the oceans, the final sink.”

What's the Scoop on: Maca

Posted: Fri, 13 April 2018, 10:25

What is Maca?

Maca is a root vegetable that grows in the Peruvian Andes at very high altitudes. Maca belongs to the cruciferous family of plants which includes other such powerhouse foods including broccoli, cabbage, cauliflower, kale, turnips, and radishes.

This powerful root vegetable from South America is most commonly used to help with stamina, energy, mood, vitality, sexual function, hormone balancing and fertility.


Maca is incredibly mineral rich, boasting high levels of calcium, magnesium, iron, phosphorous and potassium. It also contains trace minerals including zinc, iodine, copper, selenium, manganese, and silica. And it doesn’t stop there; maca is also high in vitamins B1, B2, C, and E, plus it contains 19 amino acids (including 7 of the 8 essential amino acids) and is a rich source of sterols.

April Offers

Posted: Wed, 04 April 2018, 14:55

It is April already and the year just continues to fly by. Yes - Spring is here, even though it doesn't really feel like it! Here is our ”Favourite Offers”  selection of the month just to perk up your day a little bit and hopefully make you as excited as we are...

What's the scoop on: Mooncup Menstrual Cup

Posted: Sat, 31 March 2018, 10:39

 The last twenty years have brought the idea of recycling versus waste to the forefront of many people’s minds. However, for roughly half the population a basic menstrual function could result in up to 300 pounds of non-biodegradable waste perwoman during their lifetime. Tampons and sanitary towels are currently Ireland’s most popular menstrual products. But what if there were a way to ditch this harmful and expensive tradition?

The mooncup is an easy, cheap and ecologically friendly product which can achieve just this. While many people have heard of this method, there are common misconceptions associated with it. I wish to plead the mooncup’s case!

The financial benefit of the mooncup is hard to contest. The average woman will experience 350 menses in her lifetime, roughly lasting 30 years. The average price of a box of tampons (which are taxed as a luxury item in Ireland) is currently €4.96. That cost per year amounts to €59.52. The mooncup retails in Nourish stores for €27.50 and can last for up to three years. This simple swap of products could save you roughly €150 over three years, amounting to €1,500 worth of savings in a lifetime.

This cost effective and reusable product could be revolutionary with regards to period poverty too. Period poverty affects women and girls struggling financially, those in direct provision and those who avail of homelessness and food bank services.

Biocare's 5 Step Guide to aiding symptoms of Arthritis

Posted: Wed, 28 March 2018, 11:48

This week's post has been submitted by Biocare - one of our top brands at Nourish and undoubtedly one of the leaders in the production of high-quality vitamins and supplements. If you or someone you know suffers from arthritis, please read the five tips below which will hopefully alleviate the discomfort that comes with the condition. 

Arthritis is an umbrella term for different conditions, which cause inflammation of the joints, leading to pain, swelling, stiffness and reduced mobility. They include osteoarthritis, rheumatoid arthritis and gout. Osteoarthritis is by far the most common type. In 2013, for example, over 8 million people were treated for osteoarthritis.[i] On the other hand, rheumatoid arthritis is an auto-immune condition, in which your immune system attacks your joints. It is much rarer, although, like most other auto-immune conditions, the numbers of cases are on the rise.

Most types of arthritis share common characteristics: chronic inflammation, free radical damage and progressive destruction of joint tissue.

We’ve summarised the most key things you can do to support your joints, reduce pain, slow down the damage, and so improve your health in general.

14 Ways to Prevent and Treat Cold Sores Naturally

Posted: Tue, 20 March 2018, 16:36

What are cold sores?

Cold sores are caused by the herpes simplex virus type 1 or HSV-1 (not the same as genital herpes, which are caused by herpes simplex type 2 or HSV-2.). They are also known simply as the cold sore virus.

The first symptom is usually a sensation of itching or tingling around the mouth, followed by painful blisters mainly on or around the lips.
A person’s initial contact with the virus is often during childhood and after one gets the virus, it tends to remain in the body for the rest of one’s life, existing in a dormant state.

What causes a cold sore outbreak?

The cold sore virus can lay dormant for years and years before something triggers it and causes the virus to wake up. Certain situations, commonly known as ‘trigger factors’ can cause the virus to reactivate in the body and cause an outbreak of painful sores on the lips.
An example of a trigger factor would be stress, lack of sleep, a poor diet or when the body is fighting off a virus such as a cold or flu. When the immune system is weakened, this is the prime opportunity for an outbreak.

Some people will never experience an outbreak, but for others, these outbreaks can occur more regularly. Cold sore outbreaks typically last between 5 and 21 days and can be a great source of misery for people as they are both painful and embarrassing and tend to linger for a long time.

What’s also annoying is that they have a maddening habit of appearing at the most inconvenient times – before a job interview, a party, a holiday or wedding!

If your immune system tends to be weak, or you commonly experience cold sore triggers, you may find yourself being more prone to recurring cold sore outbreaks.

After 5-21 days and the cold sores have healed, the virus becomes dormant again. That is until another trigger is met and then it all starts again and the cold sore recurs. *groan*

But rest assured, I am here to help. That’s why I’ve put together this blog 14 Ways to Prevent and Treat Cold Sores Naturally.

Aoife's Almond & Date Protein Balls

Posted: Thu, 15 March 2018, 11:26

I’ve made similar recipes before but these are by far the tastiest ones I’ve made.

I think this was mostly down to picking good quality juicy dates, and also soaking them beforehand made it a wetter mixture which worked better for mixing everything together.


250g Almonds (soaked for 1-2 hours)

500g Organic dates (soaked for 1-2hours)

3 tbsp Cacao powder

2 scoops (50g)  Nuzest vanilla protein

3 tsp Coconut milk

Desiccated coconut (optional)



1: Add the almonds to a food processor and pulse until broken into small pieces. Put to one side

2. Add the dates to a food processor and pulse until they are all chopped up. They tended to stick to the sides of the food processor so make sure to scrape them down every few seconds.

3. Add the dates to a bowl and mix in the cocoa powder and protein powder. The easiest way to mix them is to knead it with your hands. Add the coconut milk and continue to mix together.

4. Add the chopped almonds to the mix and knead it all together.  

5. Roll the finished mixture into small balls about 1 inch diameter and place on tray. If you want you can also roll the balls in desiccated coconut to coat the outside.

6. You can eat them straight away or put them in the fridge for about an hour to ‘set’ them. They will keep in the fridge for about 1 week 


- Recipe from Aoife Lacey from our Nourish Head Office. 

What is Castile Soap?

Castile soap is soap made from vegetable oil, rather than from animal fat or synthetic detergents. It originates from the Castile region of Spain (hence the name,) where it was made from local olive oil. Although olive oil is the traditional base oil, the soap can be made with coconut, hemp, avocado, almond, walnut, and many other vegetable oils.
Castile soap can be made as either a hard bar soap or a liquid soap and is incredibly versatile. And did I mention it’s completely biodegradable, natural, non-toxic and cleans gently and effectively?

There are infinite uses for this soap, from head-to-toe body care to everyday household cleaning. And the great news, a little goes a long way, making it great on the pocket.

In Nourish we stock Dr Bronner's Castile Soap, and today I’ll be sharing a few of my favourite ways to use this wonderfully versatile and natural soap, so let's get to it! 

You can use all the lotions and potions, oils, gels and serums you want, but in all honesty, healthy hair starts from the inside out.

Whole, nourishing foods are the foundation of healthy hair. The old saying “we are what we eat” really runs true!
The foods we eat literally make up the building blocks of who we are, from the inside out. Our diet has such a huge impact on the health of every part of our body, and that includes our hair. A good diet is unquestionably vital to having healthy hair.

To help you nourish your hair from the inside out, I’ve created a two-part blog to give you the ultimate guide to caring for your hair in a natural & healthy way, from both the inside and the outside. Part one of this blog covers 7 Ways to Nourish your Hair from the Outside.
And here in Part 2 we shall cover Nutrients to Nourish your Hair from the Inside, covering what nutrients you need and where to find them, from both food and supplement sources.

Pancake Tuesday Recipes

Posted: Tue, 13 February 2018, 10:17

Happy Pancake Tuesday, Nourishers! We don't know about you, but any chance to get creative in the kitchen and indulge in pancakes is a pretty great day in our books! We have teamed up with CNM for this blog post to deliver some cracking healthy pancake recipes that are bound to please!

CNM’s Natural Chef Training has been developed to meet the growing demands of a society increasingly interested in food that supports and promotes health.

The CNM Natural Chef is a 1 year part time course. The format of this course means you can train to become a Natural Chef while you work in your existing career.

If you love cooking with natural ingredients, being creative in the kitchen and learning all about food and nutrition, this course is for you!

Find out more by attending CNM’s next Natural Chef Open Evening.

Book your free place here:

Whether you’re celebrating Valentine’s Day, GALentine’s Day, or if you simply want a token of appreciation to gift to your loved ones; we’ve assembled a list of our favourite chocolates to gift to your nearest and dearest on February 14th.

All of the products listed below are vegan, dairy-free & gluten-free too so they are perfect for vegans, coeliacs, and those who suffer from lactose intolerance; anyone who appreciates delicious chocolatey goodness, really!

7 Ways to Nourish your Hair from the Outside - Part 1

Posted: Fri, 09 February 2018, 20:40

The key to a well-rounded hair care routine consists of a nutrient-rich diet, healing herbs, supportive supplements, healthy lifestyle practices, and natural external treatments.

To help you nourish your hair from the inside out, I’ve created a two-part blog to give you the ultimate guide to caring for your hair in a natural & healthy way, from both the inside and the outside.

Part one of this blog will cover 7 Ways to Nourish your Hair from the Outside.
Part Two of this blog covers Nutrients to Nourish your Hair from the Inside, covering what nutrients you need and where to find them, from both food and supplement sources.

Read on for a comprehensive guide to caring for your hair in a natural & healthy way with my 7 Ways to Nourish your Hair from the Outside.

No. 1 - Shampoo your hair less frequently

It may seem counterintuitive, but did you know that the ideal frequency for washing your hair is between 1-3 times a week?

Shampoo strips your hair and scalp of sebum, the oil your sebaceous glands produce to protect your hair and keep it healthy and supple. When you wash away the naturally produced sebum, and especially when you wash it too often, your glands produce more sebum, which means your hair can become even oiler than you already thought it was!
And to top it off, by removing the oils too often you can actually strip and dry out your hair and your scalp, giving you dandruff, greasy roots and dry ends – gah!

The best thing to support a healthy head of hair is to get into a healthy hair washing routine, allowing time in between for the natural oils to absorb. This will add natural softness to the hair over time.

To maintain a healthy scalp and oil balance, try shampooing your hair a maximum of 1-3x per week. Naturally, start reducing your hair washing over time – don’t just go from washing every day to just Monday mornings!
Simply try to wait longer in between washing your hair. Instead of every day, go for every two days, then every 3rd or 4th day. Keep in mind that it may take a little time for your hair to adjust to less frequent washing, but remember; in the end, it means healthy, lustrous tresses.

February Offers

Posted: Fri, 02 February 2018, 09:28

2018 is apparently flying by and, believe it or not, January is officially over. For all those who decided to postpone the New Year Resolutions just a little bit, here is your second chance to get started; because at the end of the day who are we to judge, right?! Here is a short list of our personal favourite offers of the month and please take a look at our website in the meantime to start stocking up during the month of Love.

9 Natural Remedies to Help a Sinus Infection

Posted: Mon, 22 January 2018, 16:12


Sinusitis is the infection of the sinus and typically occurs when excess mucus develops or there is a blockage of the sinuses.

Causes of Sinusitis

Unfortunately, there are many ways in which sinusitis can be caused and so it can be hard to pinpoint exactly what is causing your own personal flare up.

The causes for this excess mucus or blockage to the sinuses can be from an active cold or flu, an allergy such as hay fever, a bacterial imbalance, a virus, or a reaction to a toxin such as breathing in environmental toxins like pollution, or cigarette smoke. It can also be caused by a deviated septum or the small hairs (cilia) in your sinuses that help move mucus out not working properly.

If sinusitis becomes a constant struggle, I advise you to visit your doctor or nose specialist to help find out the underlying cause.

Symptoms of a Sinus Infection

They include but are not limited to:

Face tenderness

Pain in the face, sinuses, and behind your eyes

Sinus pressure

Nasal congestion

Runny nose


Sore throat



Nasal discharge

We are fortunate to live in an age where many infectious diseases that would have formerly been life-threatening can now be treated simply and effectively with a round of antibiotics.
And whilst there is undoubtedly a time and place for antibiotic prescriptions to be effective, we are commonly hearing more and more about the potential consequences of the inappropriate use of antibiotics; from antibiotic resistance, damage to our own gut bacteria and even to environmental issues as a result of antibiotic-laden livestock and their waste products getting back in to our soils and water supplies.

When you're up against something stronger than the common cold—pneumonia, sinusitis, strep throat—your doctor may prescribe you antibiotics and this can be extremely valuable. The trouble is that antibiotics have been over-prescribed in recent years, and their use should not be taken lightly.

At this time of year when chilly weather keeps us indoors, where close contact, runny noses, and common coughs and sneezes conspire to spread bacterial infections, many people take antibiotics unnecessarily.

The problem with taking antibiotics is that they tend to not be very discriminating. So, when they go to work wiping out the “bad” bacteria that are causing all the problems, they also take out the beneficial bacteria as well.
They don’t know how to distinguish between the good bacteria in your gut and the bad stuff. That means that the good bacterial colonies in our guts can suffer some extreme damage, if they’re not wiped out entirely, with a course of antibiotics.

Vegan Lasagne

Posted: Wed, 20 December 2017, 10:21

I know what everyone’s thinking - another complicated Vegan Lasagne, but let me stop you right there and allow me to quickly tell my story. How I always refused to make it because it just sounded very elaborated, complicated and time-consuming. Maybe I’ve been living under a rock but I was surprised to realise how easy and handy it turned out to be. This is the recipe to go for when you just want to cook something that looks spectacular, yet it is really easy to make without compromising any of the taste. And yes it's 100% Vegan!

It all happened because I was invited to a Christmas Party with my friends this year and we all had to bring our own dish to share. This honestly sounded like a terrific idea; except I didn’t have a clue what to make. My friend suggested Lasagne, which immediately made me reply with a solid NO! As it was very complicated and we wouldn’t have enough time nor patience for it. She insisted and we decided to proceed with it. Voila - it turned out to be simpler than expected and veganising it wasn’t an issue at all! It turned out two other couples brought Lasagne as well to the party. One was Vegetarian and the other two were Vegan. Ours was the favourite one of course (some modesty please) and here is the full recipe:

6 Natural Remedies to Stop a Cold in its Tracks

Posted: Tue, 19 December 2017, 14:51

It’s that time of year again when the sniffles are threatening us with their arrival and the scratchy throats, tickling coughs and the runny nose are never too far off.

Being sick is never fun, and whilst it’s true that sometimes you just have to let viruses run their course, there are proven natural cold remedies that can help you feel better and alleviate some of those bothersome cold and flu symptoms.

Whilst there’s no instant miracle cure, using these remedies to take preventative measures against getting sick as well as at the first sign of a cold will help you feel better fast.

And so, without further ado, here are my 6 Natural Remedies to Stop a Cold in its Tracks

No. 1 - Olive Leaf Extract

Pretty much everyone is familiar with the health benefits of olive oil, but another part of the olive tree that is less known about is the olive leaf.
Olive leaves provide incredible health benefits, including amazing immune system support.

These humble leaves offer antifungal, antiviral and antibacterial activities, making olive leaf extract incredibly effective for battling microorganisms like fungi, bacteria, and viruses.
Thanks to these antiviral properties, olive leaf extract is able to help fight off the common cold and even battle viruses that are known to cause respiratory infections and the flu.

Try Comvita Olive Leaf Extract to help you this winter. 

Fire Cider is a popular herbal folk remedy made from a combination of apple cider vinegar that has been infused with herbs such as garlic, onion, ginger, turmeric, horseradish, and hot peppers; but there are heaps of other herbs that can be thrown in for added benefits or flavour.
Because this is a folk preparation, the ingredients can change from year to year depending on when you make it.

Fire Cider is one of the more pleasant and easy ways to boost your health and immune system, plus it also helps to stimulate digestion and improve your circulation – not a bad time of year for that!

How to Take Fire Cider:

- straight by the spoonful

- mixed with warm water, honey and lemon

mixed with vegetable juice, lemonade or orange juice

- used in place of vinegar in salad dressings and condiments

- drizzled over salads, steamed veggies or greens

- added to soups, stews or chillis

- used in marinades for example with tofu or tempeh

- and it can even be added to cocktails like a Bloody Mary for a dash of health boosting goodness.

Personally I like to take a tablespoon each morning in the winter to help ward off any viruses going around – plus it warms me up from my head to my toes!

Fire cider is especially great if you feel any tickle at the back of the throat or the sniffles coming on.
Simply take 1 to 2 tablespoons at the first sign of a cold, and then repeat every 3 to 4 hours until symptoms subside. 

Emma’s Easy Peanut Butter Choc Chip Cookies

Posted: Mon, 18 December 2017, 15:55

Recipe by Emma McHugh in our Cornelscourt Store:

I make these Peanut Butter Chocolate Chips every year around Christmas because they’re so quick and easy for when you may have those last-minute guests, even as a home-made Secret Santa present or when you feel like eating unacceptable amounts of cookie dough! They have an amazing crispy and chewy texture and are ready in only 30 minutes. Share with friends or challenge yourself and eat them all in one sitting.



  1. Preheat your oven to 180 degrees Celsius (160 for a fan oven) and line a baking sheet with parchment paper.
  2. Mix the ground flax and water to make your vegan egg and let sit.
  3. Next, beat together (with a hand beater) the sunflower spread and peanut butter until light and fluffy.
  4. Add your vegan egg, vanilla extract and sugar until combined.
  5. Sift in your dry ingredient s and work together until a dough has formed
  6. Add in all your chocolate chips and a pinch of salt for taste.
  7. Roll into small balls and place at least 2-inches apart on the tray.
  8. Bake for 11 minutes. They’ll look soft and slightly under done as you take them out but they continue to cook on the tray so leave to cool for at least 15 minutes!

Lauren's Healthy Chocolate Fudge Brownies

Posted: Mon, 18 December 2017, 12:34

Our Nourish Bake-Off Winner Lauren Enright is back with another delicious recipe! She has kindly allowed us to share it with you all so you can treat yourself and your nearest and dearest this Christmas!

This recipe is Paleo, Vegan (Sub honey for maple syrup), and Coeliac friendly and makes 16 brownies in total. Just make sure you save one for yourself before everyone snatches them up! 



  1. Pre-heat the oven to 180 Celsius (160 fan)
  2. Peel and cube the sweet potato and steam it until it is easily pierced with a fork
  3. Meanwhile, put all of the other ingredients (minus the dates) in a large mixing bowl and stir.
  4. Place the dates and cooked potato into a food processor (or strong blender) and blitz until smooth.
  5. Pour the puree into the bowl containing the other ingredients and give it a good mix.
  6. Transfer the mixture into a lined baking tin and place in the oven.
  7. Bake until you can pierce the bake with a fork and remove it completely dry. This should take 25-35 minutes.
  8. Once removed from the oven leave to cool for 20 minutes. The sweet potato needs this cooling time to stick together.
  9. Cut into 16 brownies and enjoy cold or heated. I also topped my brownies with cacao nibs for some added crunch ?? These will last 5 days in the fridge once you keep them in an airtight container.

Christmas Opening Hours 2017

Posted: Thu, 14 December 2017, 13:37

To accomodate all of our customers across the month of December, we have extended our opening hours in our stores around Dublin. Take a look at your nearest store below to see what time we will be open until this Christmas. 

Wicklow Street

Thursday 14th December                  9.00 – 8.00pm

Friday 15th December                       9.00 – 9.00pm

Saturday 16th December                   9.00 – 8.00pm

Sunday 17th December                     10.00 – 7.00pm

Monday 18th December                    9.00 – 8.00pm

Tuesday 19th December                   9.00 – 8.00pm

Wednesday 20th December              9.00 – 8.00pm

Thursday 21st December                  9.00 – 9.00pm

Friday 22nd December                      9.00 – 9.00pm

Saturday 23rd December                  9.00 – 9.00pm

Sunday 24th December                    9.00 – 5.00pm

Monday 25th December                   CLOSED

Tuesday 26th December                  CLOSED

Wednesday 27th December             11.00-6.30pm

Thursday 28th December                9.00 – 7.00pm

Friday 29th December                     9.00 – 7.00pm

Saturday 30th December                 9.00 – 7.00pm

Sunday 31st December                   12.00 – 5.00pm

Monday New Year’s Day                  CLOSED

Tuesday 2nd January                       9.00 – 7.00pm


Look and Feel Better by Slowing it Down

Posted: Tue, 12 December 2017, 13:32

‘Our perception that we have ‘no time’ is one of the distinctive marks of modern Western culture.’  - Margaret Visser

Can we bring some balance and stillness to every day, stop ourselves in our tracks before we catapult out, taking time to breathe and hit ‘pause’ for a moment. Next time you feel yourself running and stressed, ask ‘is it all going to fall apart if I take a moment to check in and breathe?’ All too often we resist the signals that our body is sending us; possibly a ‘gut’ feeling, a tension headache, muscle ache, irregular digestion, disturbed sleep; it all feels like restriction rather than letting go. We allow ourselves to keep going because we think we have no choice and no time.  Who and what is robbing us of time?

It is possible to bring a sense of ‘slowing down’, less frenetic, more focused and more aware of what we are doing, leaving some breathing space for quiet time and maybe space for something inspiring.  Is there head space for new ideas and creativity or maybe taking time to speak to a neighbour a friend without always looking at the clock?

Resisting how we feel can lead to anxiety, sluggishness and ill health. Bringing a sense of rhythm back can initiate a change response.  

As we breathe, we start to feel three phases of breath; arising, pausing and dissolving. In order to initiate a relaxation response in the body and mind, we consciously bring this awareness to the breath. It is a great ‘anchor’, accessible to you always. We can live in a constant state of ‘fight and flight’, holding our breath in the upper body, we are in autopilot a lot of the time. Allowing 10-15mins with mindful breathing every day has a ‘rest an digest’ relaxation response with huge benefits for overall health.

For me it was coming from a place of constantly on the go and feeling like I was underachieving unless I was always busy, I have no idea now what made me so busy and if all I was fitting in was even productive. I was anxious, had muscle tension in my neck and shoulders and felt irritated and unsettled when I had time off as I didn’t know how to relax. Change was badly needed and I started bring simple changes to my day: 

Top Tips for Starting a Meditation Practice (Part Two)

Posted: Wed, 06 December 2017, 10:01

This is Part Two of my Top Tips to Starting a Meditation Practice blog series. For Part One, see here.

Within part two of this blog, I’d like to continue with some further tips that will help you set yourself up for your meditation practice, and in particular, for a seated or lying down mediation.
For any of you out there who find even knowing where or how to begin a meditation practice, this blog is for you.

No. 1 - Set a timer

One rookie mistake I think many of us make is to simply close our eyes and begin to switch off, only to think moments in, “How long has it been?” “Has it been 5 minutes?” “Did I fall asleep?!”
Constantly watching the clock has never been known to make anyone feel relaxed, so I advise you to set an alarm for however long you would like to give yourself ahead of time.

If using your smartphone, put it on airplane mode first so as to avoid being distracted by incoming messages etc. and chose a calming tone to bring you back out of your mediation.

No. 2 - Find a comfortable seat

Most importantly, you want to be comfortable when meditating. Feeling massively uncomfortable within minutes, if not seconds after beginning your practice is far from ideal!

Find a comfortable position for you, whether it’s sitting cross legged, sitting on a cushion, leaning your back against a wall, sitting in a chair or even lying down. If you tend to fall asleep during mediation (especially when you’re lying down) then there’s a reason for it. You need more sleep.

Top Tips for Starting a Meditation Practice (Part One)

Posted: Thu, 30 November 2017, 08:34

Meditation is the cessation of the fluctuations of the mind. It is awareness of the present moment. It is the ability to acknowledge and accept ones thoughts, feelings and bodily sensations calmly and without judgement or attachment.

In essence, whatever you do with awareness is meditation. "Watching your breath" can be called meditation; listening to the birds is meditation or engaging in a single activity like gardening or running can be called meditation.
As long as these activities are free from any other distraction to the mind, it is effective meditation.

In short, meditation describes a state of consciousness, when the mind is free of scattered thoughts.

Benefits of meditation

Meditation has wonderfully positive effects on the brain and can help to dramatically reduce stress, anxiety, blood pressure and heart rate, as well as promote productivity, improve focus and encourage deeper relaxation and restful sleep.

There are even studies to show that meditation actually rewires the neural pathways of your mind and makes you feel happier!

The fact is though, meditation is hard, and it is intimidating for many of us. Scrap that. It can be hard for everyone.

Many people can often feel discouraged when they close their eyes and sit with themselves for seconds or even minutes, finding that their mind is a sea of thoughts, ideas, lists and judgements and give up. It can even be a surprise to realise how much is going on in there, with many finding it quite uncomfortable.

The reality is that the nature of the mind is busy.

PitPutty - What it is and how it came to be

Posted: Tue, 21 November 2017, 16:04

At Nourish, we sell a plethora of naturtal deodourants that do the job while also smelling great. Our latest addition is Pit Putty, which has been becoming increasingly popular!

I became curious and wanted to find out more about Pit Putty; how it works and where the idea came from. Luke, Pit Putty's director, kindly obliged and has provided us with a wonderful and witty tale of the creation of Pit Putty, and more importantly, why it works so well. 

I hope you enjoy,


'In 2014, after some brief research, I decided to put garlic cloves in my ear and switch to a natural deodorant brand. I ended up sitting in the surgery of my local GP, deaf in one ear and smelling of B.O. Here’s why...

 A month earlier my wife Laura and I were discussing her work colleague who had been diagnosed with skin cancer. This really opened our eyes, since her doctor’s professional advice was to stop using unnatural skincare products, including detergent soaps, moisturisers and deodorants. If these unnatural ingredients are so bad, why are we knowingly covering our skin with them every day, we questioned. Laura and I switched many of our cosmetic brands to the natural alternatives, but we found that not all products were made equally. The many natural deodorants that we tried would sometimes work on Laura, but had limited effect on me. In short, I stank!

Bake Off Winner - Lauren's Paleo Choc Chip Cookies

Posted: Wed, 08 November 2017, 17:27


100g almond flour

2 tbsp coconut flour

1 tbsp milled linseed/flaxseed

1/2 tsp baking powder

1 tbsp coconut sugar

1/2 tsp ground cinnamon

2 tbsp coconut oil

2 tsp organic honey

1 large egg

60g chocolate (broken up into little chunks) (I used Loving Earth Mylk)

Dash of milk/ milk substitute (I used Almond Dream)

Pinch of Himalayan salt

20g chocolate/vanilla protein powder (optional)


Preheat the oven to 180 degrees Celsius.

In a large mixing bowl, combine all of the dry ingredients excluding the chocolate.

Place a small saucepan on low heat and add the coconut oil and honey. Stir until the mixture had melted and combined (do not let the coconut oil heat up too much).

Pour the wet mixture into the bowl with the dry ingredients, add the egg and combine.

Pour in small amounts of the milk whilst stirring continuously until you get the consistency of cookie dough.

Add in the chocolate chunks until they are evenly distributed. throughout the mixture.

Put some baking paper on a tray and roll up teaspoon amounts of the dough into balls. Place your dough balls on the baking tray and flatten them.

Put the cookies in the oven for 10-12 minutes.

Once cooked, removed your cookies from the oven, allow them to cool and enjoy :)

Despite being a novelty in Western society, oil pulling is an age-old remedy embedded in Ayurvedic medicine for thousands of years.
Maybe you’ve heard of oil pulling, but you’re not sure what it means or how it’s done, or maybe you’ve never heard of it at all!
In this blog we’re going to cover the ins and outs of this simple and effective ancient technique so you can jump on the oil pulling health wagon yourself!

What is Oil Pulling?

Oil pulling is simply the act of swishing oil (usually Coconut, Sesame or Sunflower) in the mouth for up to 20 minutes first thing in the morning. The oil is pulled back and forth through the teeth and gums, and then spat out.

The oil acts as a powerful cleanser, picking up and drawing out the millions of bacteria and toxins that live in our mouths, cutting through plaque and removing toxins from the body.
Oil pulling is a natural way to clean and detoxify the teeth and gums and even has the added bonus effect of whitening teeth naturally, helping to improve our overall oral health.

Vegan Chocolate Ice Cream

Posted: Fri, 20 October 2017, 11:46

For a long time, I have been experimenting with various recipes in an attempt to create a healthy ice-cream alternative that is banana-free, and I think that I’ve finally cracked it! While I am a long-time admirer of the incredible properties and versatility of bananas, I never grew accustomed to the taste. I have found, however, that I am not the only one so hopefully this recipe will end my fellow banana-resisters' struggle!  


This ice cream is incredibly easy to prepare and is packed full of greens, magnesium and protein making it the perfect treat that can be enjoyed at any time of the day; even breakfast! It’s also a great (sneaky) way of getting the kids to eat more vegetables.


I find Nuzest Clean Lean Protein works the best as it has the creamiest taste and it's easy to digest making it ideal for younger or sensitive tummies. I have used chocolate protein in this recipe, but I have tested this with vanilla and it’s just as delicious! Feel free to get as creative as you want with toppings as well - I've listed a few of my favourite options below. So without further ado, I present to you my banana-free “nice-cream”

Let’s Talk Menopause

Posted: Thu, 19 October 2017, 12:36


Menopause is a time many women dread and it can be with good reason; it may mean mood swings, tiredness, changes to periods and hot flushes. Many are unaware that phasing into menopause can take as long as five to ten years. This phase of life is known as perimenopause.


During this time, your body undergoes several hormonal changes which are responsible for the changes in the way you are feeling. Oestrogen and progesterone levels begin to decrease and this can mean changes in your hair, skin, energy, sleep and hormones.


This may continue for several months or years, or vary from month to month. It can also be dependent on factors such as stress, sleep, exercise and your diet. However, with the right diet and nutritional support you can help to manage the way you feel.

Overcoming Anxiety Naturally

Posted: Mon, 16 October 2017, 14:11

We’ve all experienced anxiety at some point in our lives, whether it's speaking in front of a large group of people, performing on stage or heading into an interview for our dream job.

The real trouble comes when these feelings of anxiety become too much for us and even overwhelm us. These feelings can have debilitating effects on our day to day lives, as well as leaving us feeling like we’re not good enough, or worthy enough.

There are several tools we can use to support us when we are moving through difficult and uneasy feelings, and within this blog post I will share with you my favourite ways to overcome anxiety naturally.


Move your body every single day!

Exercise increases feel-good hormones like serotonin, whilst increasing blood flow, moving stagnant energy around and out of the body, boosting your natural energy and banishing anxiety.
Running, swimming, hiking, bouldering, yoga, pilates, tennis, long coastal walk – whatever is your jam, do it, and do it every day.

Shane's Vegan Banana Bread

Posted: Fri, 13 October 2017, 09:51

I’ve played with this recipe a lot over the last year. I’ve adapted it for the better over time from two original recipes, and a combination of a non-vegan recipe & a vegan one; the best of both worlds if you will. The original recipe contained eggs and butter but having adapted this to be vegan-friendly you really do not miss them; Trust me. I am not a vegan and I’m a huge cake, pie and bread fan.

The bananas create more than enough moisture to this bread that the eggs just aren’t needed for binding and the sunflower oil works as the perfect butter replacement.  

I love feeding this to vegans and watching their eyes light up in delight… if I haven’t eaten it all myself.

October Offers

Posted: Thu, 12 October 2017, 12:42

It’s October already and I hope everyone is super excited to get ready for one of our favourite celebrations of the year. Yes, Halloween is around the corner – It’s time to hurry up and start getting those costumes ready! But before that, take a look at some of our favourite offers this month and start stocking up your cupboards before they are all gone…

10 Tips to Help Beat Sugar Cravings Naturally

Posted: Tue, 03 October 2017, 11:52

Many people nowadays have difficulty controlling their sugar cravings. Some days it’s easy to avoid things like chocolate and sweets, but then other days it feels virtually impossible.
With a modern lifestyle that often includes processed/refined foods, irregular eating habits, poor sleep schedules, artificial light and a lack of movement, it’s no surprise that many people struggle with sugar cravings.

So What Causes Sugar Cravings?

There are many reasons we crave sugar. Often it’s due to poorly balanced blood sugar levels as a result of not eating regularly, poor food choices or skipping meals.
It could also be caused by a lack of a specific nutrient or nutrients in the body; or perhaps it’s a result of stress or other emotional reasons.

And if you feel downtrodden by your perceived lack of willpower, don’t beat yourself up. It’s hardwired in your brain to crave sugar.
Humans are designed to crave sugar and carbohydrates from birth, and for good reason - survival.

Humans are designed to start their life outside the womb by consuming breast milk. This is naturally sweet and has important carbohydrates that not only feed the baby, but also stimulate the release of serotonin, endorphins, and promote relaxation. These carbohydrates even feed the baby’s gut bacteria too.
Breast milk also contains essential proteins and fats that a baby needs for growth, but the sweet taste is a dominating factor.

The taste for concentrated sweetness is often acquired in childhood and continues into adulthood. If sweet things were used as rewards or as a way to cheer someone up, they become emotional comforters.
As we enter adulthood, this natural desire for sweet foods continue to thrive and the body still gets this physiological sense of reward or gratification from eating sweets.

Although in the past, these cravings were lifesaving, resulting from a drop in blood sugar and a release of stress hormones to get you hunting for food; nowadays with sweets, chocolate, soda, chips, supermarkets and everything else available round the clock, the appetite, sugar and carb cravings kicking in is not a good match.

Cappuccino Protein Balls

Posted: Wed, 27 September 2017, 17:47

There are two things that I cannot go without – coffee & chocolate! My favourite treat is a cappuccino with coconut milk; its creamy coffee goodness in a cup.. which got me thinking – could I optimise the nutritional benefits of this combination while keeping that amazing taste? Yes, in a cappuccino protein ball!

For this recipe I have used Coconut Manna which is basically the holy grail of vegan cooking. Packed full of protein and free from cholesterol and trans-fats, it is perfect for post-workout recovery, providing a steady release of energy while on the go, or for satisfying a sweet craving. If you’re not a coffee lover, why not try this recipe out with your favourite protein flavour and let us know how it tastes!

Vanilla and Coconut Chia Oat Pudding

Posted: Fri, 22 September 2017, 09:14

This recipe is so easy to get used to incorporating into your daily routine to ensure your breakfast is more than nutritionally adequate. It meets your protein, fibre and nutrient needs to set yourself up for a high energy and focused morning... until your next feed - lunchtime! give it a go and let us know which toppings you opted for.



5 tbsp. or 40g of jumbo oats

2 tbsp. of chia seeds

2 scoops of NuZest vanilla protein powder

½ tsp ceylon cinnamon (optional)

1-2 medjool dates (optional for sweetness)

1 kiwi

Ecomil or Rude Health coconut milk

Additional toppings: coconut chips (plain or toasted), Coyo yoghurt, mixed berries, maple syrup. 

15 Seriously Good Autumn Inspired Healthy Recipes

Posted: Thu, 14 September 2017, 10:26

We are midway through September now, can you believe it? Soon the leaves shall start to fall, the colder weather will be upon us and the pumpkin spice mania shall be in full force.

As we fast approach the autumn season, the cozy sweaters are starting to come out, the warm turmeric lattes are on the rise and the evenings are getting darker. The cooler temperatures also mean the annual arrival of warm comfort foods, like hot oatmeal in the morning and hearty stews in the evening.

Within this blog I have collected together 15 seriously good autumn inspired healthy recipes to help satisfy your cravings and delight your autumn-flavour demanding taste buds. Enjoy!


No. 1 - Pumpkin Spice Chia Pudding – Green Evi (vegan)

Are you one of those people who are short on time in the morning? Plan ahead and make this pumpkin spiced chia pudding from Green Evi. It’s filled with good things like cinnamon, nutmeg, ginger, and omega-3 rich chia seeds. What’s not to love?
This chia pudding is amazing for breakfast or as a healthy and filling snack. If you are also a pumpkin spice lover, you have to try this!

No. 2 - Pumpkin Spice Overnight Oats – Rawmazing (vegan)

You’ll find no shortage of oatmeal recipes featuring the flavours of pumpkin pie, but I really love this one from rawmazing because it’s really simple, can be made in advance, and is made with super nutritious ingredients. The addition of chia seeds adds protein, omega 3 fatty acids, fibre, and heaps of vitamins and minerals.

And feel free to switch it up with a handful of dried fruit like mulberries, raisins or goji berries; or add a dash of maple syrup or coconut nectar for extra sweetness.
And for those who follow a raw vegan diet, or have trouble digesting grains, try sprouted oats. Super simple to make and super nutritious- the perfect combo.
It also doesn’t involve any cooking, so for those of you who hate to cook, we have a winner.

September Offers

Posted: Wed, 06 September 2017, 09:53

2017 is literally flying by and proof of this is that it’s September already. We’ve just finished setting up all the new offers on our website and we’re very excited to share them with you. I wanted to take some time to talk about them; not all of them, but my favourite ones. You’re going to want to have a look at the following products, but proceed with caution: these offers are utterly irresistible!

After summer months of staying up late, running wild outside and playing video games, kids are in for a huge adjustment as they head back to school.

Most children need help transitioning back into a routine with early mornings, structured meals and deadlines for a fruitful start to the school year; but it’s not only the kids that need help.

Whether you’re a working or stay at home parent, the kids going back to school can be a stressful or anxious time of year.

This blog will be covering my 5 tips for getting you and your kids on track for a healthy start to the school year.

Let's get started!

Now that we're approaching the “Back to School” time of the year, the cold and flu season is just around the corner —a time of year that parents know all too well.

This is the time of the year to really start focusing on making sure your children’s immune systems are strong and healthy as they start a new school year.
So where do you start when it comes to keeping your child healthy so they have a properly functioning immune system?

Before the first runny nose or sore throat makes its unwanted appearance, let’s dig into our 5 Ways To Naturally Boost Your Child’s Immune System.

No. 1 - Nutrition

The first step, the very foundation of having a strong immune system is nutrition.
I cannot stress enough the importance of consuming high quality, whole foods.
The benefits can be seen and felt almost immediately!

A healthy diet rich in vegetables, fruits, whole grains, broths, legumes, fermented foods and essential fatty acids (think fish oils/algae oil/coconut oils/hemp seed oil) is the way to go.

A primarily plant-based diet rich in these foods means you’re providing your child’s body with the nutrients it needs to boost their immune system with nourishing vitamins, minerals, and antioxidants.

I highly recommend having a look into some amazing cookbooks like The Happy Pear book 1 and 2 and Deliciously Ella, or the recipe sections on their websites for some great healthy food inspo. They’re simple, healthy and super tasty.

If you need some help in this area, check out my previous blog on developing healthy eating habits in young kids or if you need snack ideas, check out healthy snack ideas for kids (and adults) here.

What's the Scoop on: Vitamin D

Posted: Wed, 02 August 2017, 11:52

By now, most of us know that Vitamin D is something we need, but what exactly is it? And do we have enough?

Well, the honest answer is: no.

Studies in Ireland have revealed that low vitamin D status and vitamin D deficiency are widespread in the population of Ireland; therefore it is important to ensure we’re getting enough.

Due to Ireland’s northerly latitude, very little UVB light reaches the earth’s surface, resulting in reduced production of vitamin D, especially in winter.
This fact, in conjunction with low dietary intakes is compromising the vitamin D status of all population groups living in Ireland.

Allow me to introduce you to the sunshine vitamin.

Although known as the sunshine vitamin, Vitamin D is in fact actually a hormone, and is the by-product of a reaction that occurs when UV light hits the skin. Since we cannot often get enough of this vitamin from our food, our bodies are able to make it from the sun instead.

Our bodies absorb sunlight using cholesterol, which helps convert sunlight into a form of vitamin D that our body can use.

Holiday Help for Backpackers

Posted: Wed, 19 July 2017, 14:12

If you're heading to a sunny beach side destination for a relaxing break - enjoy it! However, for those of us going on a bit more of an adventure, here's a run-down of a few products to keep stocked in your backpack.

Did you know that vitamin B1, also known as Thiamine, can be potentially effective for preventing mosquito bites? Supplementing daily with one capsule of Viridian's High One B-complex, two weeks prior to departure and during your trip can discourage mosquitos from biting due to the odour it produces when consumed in high doses, which comes out through your skin in sweat. Don't worry you won't smell bad (to us humans anyway), only the mosquitoes find it offensive!

12 Foods for Strong Healthy Hair Growth

Posted: Sat, 15 July 2017, 09:27

The secret to strong, healthy shiny hair isn't an expensive shampoo or fancy hair salon treatment—it's down to what you eat.

Nutrition plays a huge role in the health of your hair, and so the answer to getting a healthy mane is to ensure you’re eating a variety of healthy foods.

Many people pay large amounts of money to hair salons or on expensive products to wash, cut, colour, straighten, blow dry, curl and shine their tresses; and although these do provide the instant gratification or ‘quick fix’ where results may be seen in a matter of minutes or weeks, this doesn’t necessarily mean the hair is healthy.

Your hair is fundamentally dead protein fibres, with the only living part just below the surface of your skin.
If you are experiencing weak or brittle hair, hair loss, slow growing hair, a dry scalp, or any other problems with your flowing locks or scalp, it may be a sign of a deeper problem, like a nutrient deficiency, or that you’re using too much product or damaging it from over-heating it with blow dryers, curlers or straighteners. ***

For the healthiest of tresses, start from the root up and feed your hair!

I’ll warn you now though that hair actually takes anywhere from 3 to 6 months before you see a difference from the foods you eat. But rest assured, your patience will be rewarded.

Fill up on these nutrients to nurture your locks, nourish that scalp and start growing your healthiest hair yet!

As we enter into the joys of the summer, sun exposure becomes an inevitable part of daily life.
On the plus side, summer is the easiest time of year to get your beneficial vitamin D. But the downside is it’s also the easiest time to get sunburnt.

When your skin is excessively exposed to these ultraviolet rays (UV), these rays can activate free radicals in the skin and cause accelerated aging, sunburn and may over time lead to skin cancer.

Contrary to popular belief, liberally smothering yourself in sunblock every moment of the day to avoid sunburn is not all there is to it.

There are many ways to improve your skin's UV resistance, and what you eat is one of them.
What you put in your mouths can have a huge impact on how your skin handles the sun.
Eating certain fruits and veggies can actually give your body the raw materials to build its own sun protection, from the inside out.

While not a substitute for topical sunscreen, combining both the use of a non-chemical protective sunscreen for the face and body, and the nutritional support from an antioxidant-rich diet complete with plenty of fruits and vegetables, high quality fats and proteins and plenty of pure water; you should be able to boost your skins protection from the sun.

Food is our first line of defence, but if you are going to be in the sun for long periods of time, be clever. Wear protective clothing, pop on some sunnies and rub in some non-toxic sun cream to avoid overloading your skin with too much sun.

Try incorporating the following foods to help protect your skin against UV rays from the inside out:

When it comes to improving your health and your happiness, my advice: Start small.

If you can find just two minutes a day here and there, you can start making small changes to put you on the right path to living a happier, healthier life.

You don’t have to overhaul your entire diet and lifestyle overnight on your quest to living a healthier lifestyle.
Throwing away everything deemed unhealthy from the cupboards and signing up to a boot camp on day one is not always the best way to go about it.
In fact, this is actually often counter-productive because of the stress and pressures it puts on your body, both mentally and physically.

Instead, you can embark upon the journey towards a happier, healthier lifestyle simply by incorporating any or all of these 9 healthy habits into your life today.

They don’t take up hours of your time, nor do they squeeze your wallet dry, but they do have incredible health returns!

June has arrived and the BBQ season is soon to be upon us people! Horrah!

Now for any vegans or dairy-free folk amongst us; or for anyone seeking to help feed a vegan friend this summer, fear not - this blog shall help you out.

If you’re planning on having or attending a BBQ this summer, think twice before heading straight to the super market’s ready-made salad section to feed those hungry mouths and check out my Top Vegan Barbeque Recipe Picks instead!

These 14 delicious, colourful, flavoursome and healthy options are perfect to whip up and bring along instead!

No. 1 - Vegan Mega Burger with Seitan – Vegan Sandra

No. 2 - Easy Grillable Veggie Burgers – Minimalist Baker

No. 3 - Smoky Barbecue Carrot Dogs – Vegan Sandra

Do you suffer from PMS and menstrual cramps? You are not alone!

Many of us experience pain, bloating, acne, headaches, cravings, weight gain, water retention, anxiety, irregular periods, heaviness and mood swings during this cyclical hormonal change.

Did you know that up to 80% of women have significant cramping during their monthly cycle?

Many women report that they often miss a day of work each month due to PMS and cramps, and those that do go in say they feel like their productivity is compromised.

While menstrual cramps and PMS are incredibly common, they're actually not normal.

They are our body's way of telling us that something is not working as well as it should be.

Pain and discomfort are not normal for our body. It is an indication that something deep inside is not right. Think of PMS and cramps as warning mechanisms. Our body is sending us messages through pain to get our attention.

Now, like everything else, there is no magic pill and a cure will not happen overnight. You must be patient and consistent and healing will follow through.

In order to have a healthy menstrual cycle, you have to have a healthy body.
An awful monthly cycle tells you that your hormones and reproductive system are not working properly. Lifestyle and food choices work both ways: Make bad ones and your menstrual health may suffer; make good ones and your uncomfortable symptoms can improve.

Probiotics FAQs

Posted: Wed, 17 May 2017, 12:22

What are probiotics?

Probiotics are the good bacteria responsible for keeping everything within our digestive system in check. Our body homes billions of bacteria, both good and bad. There are at least 10 times the amounts of bacteria in our bodies than there are cells. The majority of our bacteria are located in the digestive tract. We need to make sure we have more good bacteria than bad bacteria so as to keep a healthy digestive system and prevent illness. Probiotics are found naturally within the body, although sometimes we need to take some extra in supplement form so as to keep the balance.

Why do we need probiotics?

The good bacteria are responsible for good gut health. They are the guys responsible for aiding the breaking down and absorption of all the good stuff in your food. They keep toxins released from food at bay and keep the pH at a level where the bad bacteria cannot thrive. Lactobacillus also helps with smooth muscle contractions within the gut thus helping to prevent constipation, and can also help with the digestion of lactose. Good bacteria also help to synthesise vitamins such as vitamin B and K and help the gut to absorb the nutrients we take in. Bad bacteria produce a lot of gas in the intestine and can cause excessive bloating and flatulence. The more good bacteria we have, the less bad bacteria can fit in our digestive system, thus helping to reduce the amount of gas present.

The majority of the immune system is also located in the digestive tract. Ever find that after a course of antibiotics you seem to pick whatever cold or mini bug is going around? That’s because the medicine has also killed lots of good bacteria that protect you.

Do I need to take them?

There is a strong chance that you might! Pretty much everyone will be in a position where they need a helping hand with probiotics at some point in their lives. If you want to know whether you may or may not need a probiotic supplement, check out my other probiotic blog here.

How To Get Lean & Healthy For Summer

Posted: Wed, 17 May 2017, 10:20

It’s coming to that time of the year again. The impending doom of the ‘Beach Body Season’ looms and increasing numbers of panicked customers are coming to us looking for the ‘quick fix’. While the easy option is of course tempting, it’s neither an enjoyable nor a sustainable option. Life is too short to crash diet and take fake diet pills (that do not work might I add). While we do have some supplements that can definitely assist you on your journey, the best thing is to learn how to change your lifestyle for the better. Instead of grazing on carrot sticks and pounding the pavements for hours on end, let’s make some simple, yet enjoyable changes that will help you get the body and lifestyle you want and can keep long term. So without further ado, here are my lifestyle tips to get you summer ready: 

Pecan Choc Chip Cookie Dough Balls

Posted: Thu, 11 May 2017, 11:44

I'm going to go ahead and put my hand up and say 'I'm not a fan of some of the raw cakes/ balls/ desserts out there. Yep, there I said it. I feel like I am committing blasphemy but in my eyes, you're either all in or all out. If I want to have a brownie, I'm going to have a brownie, not a date and hemp seed concoction because it's not going to abolish my cravings. HOWEVER, my new recipe is a game changer. To be honest I was a bit gutted that I wasn't capable of enjoying the healthier versions so I made it my divine mission to create something that genuinely tasted unhealthy but was full of the good stuff. Yes, this has dates, and yes, this has nuts, but the way it's flavoured is what makes all the difference. A pinch of salt can work wonders and the combination of ingredients really makes these balls taste like chocolate cookie dough. I dare you to try them and say otherwise!

10 Ways to Look and Feel Amazing Naturally

Posted: Thu, 04 May 2017, 18:44

If you want to look and feel good naturally, then here are my top 10 ways to get you there!

No. 1 - Be nice to your gut

Your gut flora can influence your health in a lot ways, from helping to extract energy from your food, building and supporting your body's immune system, and even having the ability to affect your mood and metabolism.

And did you know that bacteria can also produce vitamins?

Bifidobacteria and lactic acid bacteria produce B-complex vitamins, including biotin, thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), and cobalamin (B12), as well as folic acid and vitamin K.

A happy gut is the first step to a happy and healthy body. If you want abundant energy, glowing skin and shiney locks, then your digestive system is your number one man.

Try boosting your levels with probiotic rich foods like fermenting veggies like sauerkraut (see my blog here on the benefits of fermented veggies), kimchi, pickles, yogurt, kefir, tempeh etc. or supplementing with high quality supplements like Udo’s Super 8.

Top Tips to Ditch The Sugar

Posted: Fri, 21 April 2017, 13:10

Did anyone else go a tad overboard last (Easter) weekend? I don’t know about you but every year the same thing happens to me – post Christmas I will pull myself together and jump back on the healthy lifestyle train and all goes swimmingly, bar the sugar aspect. Pushing my sugar addiction away just seems to take so much longer than every other change I make. By the end of March I finally feel like I have shaken off the sugar changes and I’m feeling awesome, but then Easter rolls around… Every year I try to stay well away from the Easter indulgences but when it comes down to it, Easter is a big family event for us. There are lots of eggs, desserts and relaxing. Now don’t get me wrong I love this time and relish in resting, recharging, and bonding with family but I do always come out the other side feeling a little bit…bleugh! So this morning I set my alarm super early for a new week aka – a fresh start! For me this means getting over the sugar hangover and giving my body a wee detox.

Butter Bean & Roast Tomato Salad

Posted: Fri, 21 April 2017, 11:27

Butter beans, as their name suggests have a rich creamy texture and taste which can be used in all manner of stews, curries, salads and pates. Cooked from scratch (or tinned) they are very satisfying as a main meal or side dish, packed with fibre and protein. Dried butter beans need to be soaked overnight in cold water. Refresh the water after soaking and boil in a pan with a bay leaf and/or a strip of kombu which assists in the digestion of most dried beans. Cooking time can vary according to the quality or age of the beans but generally take at least an hour simmering on a medium to low heat. Test them towards the end of cooking and remove from the heat before they start to break up.....


Changing habits, especially ones that involve underarm sweat and smell, can be quite a challenge.

At first you start by embracing natural beauty products, proudly tossing chemical filled body care products and replacing them with natural versions. You happily swap your harsh chemical laden creams for Trilogy Rosehip oil and swap out your make up for Dr Hauschka instead.

Then after a while of embracing natural beauty, you may realise that natural beauty goes beyond creams, moisturizers, lotions and makeup. In fact, true beauty and health encompasses anything we put in and on our bodies, and this includes deodorants and antiperspirants.

Although we may be satisfied to have tossed out all those nasty body-care products made with harsh ingredients, few of us are willing to compromise on the topic of body odour.
When it comes to natural deodorants, many people shy away from them for the fear of sweaty armpits and terrible B.O.

In this blog I’d like to lay out some reasons why you should consider swapping to the natural side, tips on how to transition to natural deodorants and which brands we’d recommend.

12 Bunny-Approved Vegan Easter Chocolate Treat Ideas

Posted: Thu, 06 April 2017, 10:18

With Easter just around the corner, you may be in the midst of a hunt for the perfect vegan chocolate egg or sweet treat for yourself, a friend of a family member.

With vegan friendly options and alternatives popping up all over the place nowadays (horray!), you can now easily find yourself some super tasty chocolate treats.
But do you know what's even better? Being able to get a hold of some equally amazing ingredients to make your own healthy indulgencies!

To save you the trouble of hunting for the best vegan and gluten free delights out there, I’ve already done it for you!

Here are 12 Bunny-Approved Vegan Easter Chocolate Treat Ideas, all of course coming highly recommended by the Easter Rabbit himself ;)

Loving Earth

For the moments in life when only chocolate will do (and there are many!), Loving Earth organic vegan chocolate is the perfect pleasure.

A wickedly decadent healthy treat, this chocolate is dairy free (and vegan friendly!), is sweetened with organic coconut nectar (a natural low GI sweetener), contains no refined cane sugar, and is chocolate in its purest, richest, most essential form. This chocolate is uncooked and unprocessed, using unroasted Cacao Beans, meaning that their natural wealth of phytonutrients remain fully intact.

For those of you who have turned vegan or have given up dairy for health reasons, this is one sweet treat to keep you safe from the feelings of missing out when it comes to seasonal chocolate fests like Easter!

Now although I highly encourage you to munch your way through their divine selection of flavours individually, alternatively you can try some chocolate based Easter-y recipes like these:

Fermentation is one of the oldest forms of preservation.
Vegetable fermentation helps to transform a simple raw vegetable into something infinitely healthier and even more delicious.

How is this achieved?

The transformation owes everything to the microbes in the soil that the veggies are grown in and the sugars present in the vegetables.

During fermentation, microorganisms including bacteria, yeasts or moulds break down complex molecules into simpler substances. Given the right conditions, the bacteria kick-start fermentation by feasting on the vegetables natural sugars and converting them into a variety of things including lactic acid, carbon dioxide and a tinsy amount of alcohol.

This not only transforms the chemical composition of the food, but also enhances its nutritive value.

Fermented vegetables are so good for you and your gut health; they really should be eaten daily.

Not only do they aid in digestion, healing the gut, and boosting the body’s ability to absorb more nutrients from your food; they’ve also been linked to an increased immune system and an improved mood.

Our bodies are populated with trillions of bacteria, most of which live in our gut and have a huge impact on our overall health.
Our microbiome do so much to keep us healthy, from keeping our good:bad bacteria ratio balanced, synthesising vitamins including Vitamin K and B, enhancing nutrient absorption, regulating inflammation and immunity throughout our entire body and so much more.

That's why I believe that nurturing our guts is the number one thing we can do to boost our overall health and immunity.

What's The Scoop on: CBD Oil

Posted: Thu, 23 March 2017, 10:33

CBD oil is the hottest supplement to hit Irish health store shelves this 2017. There is a lot of questions and misinformation behind this product, but at the same time, the results from those taking it are phenomenal. To clear the air and give you the chance to see if it may be the supplement for you, we put together a little Q and A on what it is, how it works, and if it could be the supplement for you. 


What is CBD oil?

Cannabidiol (CBD) is a component found in hemp that works alongside the body’s natural processes. It is concentrated in CBD oil so as to provide its beneficial properties.


A quick lesson on hemp…

Hemp is a variety of the plant ‘cannabis sativa’.  Before y’all go jumping to conclusions let me make this clear : hemp oil is not the same as marijuana. Why is this? Well there is a very specific chemical in the cannabis plant that causes the consumer to ‘get high’. This chemical is called THC. THC is the principal psychoactive component of the cannabis plant. Each of the 80 cannabis plant varieties contains different levels of THC.

CBD Hemp Oil contains extremely low levels of THC (less than 0.2% according to EU regulations) giving the consumer no psychoactive affects. Hemp does however contain high levels of CBD. This component works in conjunction with the body’s natural systems with tons of health benefits.

Our Top Gift Picks for Mother's Day

Posted: Mon, 20 March 2017, 09:39

Mother’s day is fast approaching. We at Nourish simply adore our mammies and look forward to the day where we can spoil them even more than usual!

Our lucky mammies get some fantastic gifts from us Nourish employees, and we don’t even need to leave the shop to pick them up! Why would we when we have so many fantastic mammy-worthy treats for us to pick up right here?

Here is a list of our favourite products that we can’t wait to pick up for our heroes this Mother’s Day (you can thank us later!)….

Drinking enough alcohol to get yourself a hangover is definitely not something I would recommend, though having said that, I do believe alcohol can be immensely pleasurable and aid in relaxation which is something so many of us need!

As a result, there can be the odd time that we have that one drink too many and you wake up thinking “I’m never drinking again!”

Hangovers happen when our already overburdened livers struggle to clear out the excessive amount of toxins and chemicals ingested from too much alcohol. Our bodies are dehydrated, our blood sugar levels are all over the place, our electrolytes are depleted and fatigue takes over.

Worse than just feeling awful, hangovers can actually wreak havoc on our immune system, digestive track and organ function – yikes!

Here are some of my favourite natural hangover tips and what I recommend you do before, during and after drinking alcohol to help limit the damage.

What To Do Before You Drink

1. Line your stomach and eat well before drinking

The golden rule of alcohol is to never drink on an empty stomach.

Since alcohol is absorbed from your stomach, if you haven’t eaten anything before drinking, you’ll certainly feel the effects of drinking much more the next morning.

By lining your stomach with food, you’ll be able to slow down the metabolism process which allows alcohol to be absorbed at a slower pace
Next time you’re planning on heading out, fill up beforehand with plenty of slow releasing carbs, protein, good fats and high-fibre foods like asparagus, broccoli, cauliflower, brown rice, sweet potato and quinoa.

The difference between feeling normal versus waking up the next morning with a nauseous stomach and sore head can be as simple as a good meal.

What’s The Scoop On: Ashwagandha

Posted: Thu, 23 February 2017, 09:39

If you’re suffering from anxiety, going through a stressful period in your life or constantly feeling fatigued, I’ve got the herb for you.

And this is no ordinary herb. No. This is a superstar of a herb, used to help increase vitality, energy, endurance and stamina, promote longevity, strengthen the immune system, not to mention its incredible anti-stress properties.

Let’s go into more detail shall we?

What Is Ashwagandha?

Ashwagandha is the root extract of Withania Somnifera, also known as Winter Cherry or Indian ginseng.

Ashwagandha is a highly valued rejuvenative herb that has been used for centuries in Ayurveda, the traditional system of medicine from India.

Traditionally, Ashwagandha has been used to treat anxiety, low energy levels, inflammation, infection, aging, and as an overall body tonic for general health and wellbeing.

Now after so much research and study has gone into learning more about the plant, its popularity has increased thanks to its exceptional properties becoming more well known about.

Seasonal Affective Disorder (SAD) is a condition that causes depressive periods during the winter months.

SAD affects both sexes, but it can affect women more than men. It’s also more prevalent for those who live further away from the equator.

People who suffer from this type of depression in the winter months can lose their energy, suffer anxiety attacks, feel tired and oversleep, feel sluggish and find they gain weight, often as a result of craving the wrong food.

Other symptoms of SAD include irritability, hypersensitivity, losing interest in activities you love, feeling socially withdrawn, suffering with a low/no sex drive and feeling an inability to focus and think clearly.

Whilst it can be normal to feel a little down in the winter months and feel as if you have less energy; SAD is much more than just the “winter blues.” It’s a seasonal subtype of depression that affects many people.

Here are 4 steps you can take to help decrease the effects of SAD naturally with food, supplements, improved sleeping habits, and a bit of light!

What's The Scoop on Cacao

Posted: Tue, 31 January 2017, 13:37

Cacao is actually called ‘theobroma cacao’ which translates as ‘food of the gods’.
Cacao trees produce fruits (pods) which contain cacao seeds. From these seeds cacao solids and butter are extracted which can be used to make delious raw chocolates and even face creams!

In its raw state, cacao is extremely nutritious, and is a great source of vitamins and minerals including iron, chromium, copper, zinc, potassium and phosphorus.
It is also recognised as one of the best sources of magnesium in existance. This ladies, is also why some women crave chocolate at a certain time of the month. It's not because you want chocolate exactly, but because you need the magnesium which can be found in abundance within raw cacao.

So next time you get the cravings, ditch the sugary processed forms of chocolate and get chowing down on some amazing raw chocolate, add some cacao nibs to your breakfast or blend up a tasty cacao smoothie to banish those cravings!

Moving away from PMS and back to the magnesium..!

Magnesium is a mineral that is required for over 300 enzymatic reactions in the body, and it helps the body to perform its normal functions. These include maintenance of muscle and nerve function, building of proteins, controlling blood sugar, regulation of blood pressure, and magnesium is also required for the proper growth and maintenance of bones. 
Signs of your body lacking in this mineral include muscle cramps, fatigue and abnormal heart rhythms.

The humble cacao bean is also very rich in antioxidants. Antioxidants are helpful in preventing and repairing free radical damage, protecting and repairing cells, and therefore help to keep you healthy.

Chocolate is often dismissed as an unhealthy snack, but this is due to how it is processed. When chocolate is made, cacao is processed and refined, and large amounts of refined sugar are often added, along with processed fats, milk, artificial sweeteners, colourings and added flavourings. When cacao is consumed in its unprocessed form, it acts as a great mood enhancer, and is rich in anti-aging antioxidants, great for energy and even good for your arteries due to the flavonoids which prevent fat-like substances in the bloodstream from oxidising and clogging.

What's The Scoop On Beetroot Juice

Posted: Tue, 31 January 2017, 13:20

Beetroot - the beautifully blushing pink vegetable bursting with sweet, earthy flavours. Perfect in salads, sandwiches, hummus, and even chocolate cake (notions!), beetroot isn’t just the sweet root vegetable that stains all it touches cerise pink. Beetroot is also a powerhouse of nutrients. Beetroot is without a doubt, a super food, and what better way to get these nutrients in than via an easily digested juice.  This month, we are lucky enough to be offering 20% Off James White Beetroot Range (pink – valentine’s day – see what we did there?!)

So in the spirit of the month of looooove, I have put together my top 6 reasons for giving beetroot some lovin’ this February!

Top 5 Healthy & GF Pasta Products

Posted: Mon, 30 January 2017, 14:23

I have yet to meet a person who doesn’t love pasta - the super versatile, tasty, filling, and economical store cupboard staple that gives us a warm fuzzy feeling inside. Unfortunately pasta has come under a bit of fire lately. The carbohydrates police have been condemning pasta from the get go, labelling it as calorie dense and nutrient sparse. On top of this, with the rising popularity of the gluten free diet, and the unfortunate rise of coeliac disease, pasta is slowly being seen by many nutrition nuts as a food to be avoided if possible.

But what if we could create pasta that was high in nutrients, slow releasing carbohydrates, and even protein? The bean pasta trend is the next big thing for 2017 and these are my top 5 healthy pasta products which are sold here at your local Nourish:

6 Top Snacks to Fuel Your Yoga Practice

Posted: Thu, 26 January 2017, 15:10

Strange as it may seem, one of the most frequently asked question when it comes to yoga is actually what do I eat before class?

As with any exercise, you really want to avoid eating right before you head into class, and as a general rule you want to avoid eating anything heavy in the two hours before you plan to do yoga.

If you have ever ignored this advice, you will probably have discovered the reason behind it’s existence.

Yoga can consist of twisting, bending and turning upside-down along with jumping to and from the back of your mat. On a full stomach it's pretty uncomfortable, and sometimes even nauseating to have too much in your belly.

You do however want to go into class with a good amount of energy minus having the pains of undigested food, or the distraction of hunger gnawing at your belly. And that's where this blog comes in with my 6 Top Snacks to Fuel Your Yoga Practice.

Thai Curry Recipe

Posted: Mon, 23 January 2017, 12:49

Who doesn't like a cosy bowl of curry on a cold night in? This recipe has become my go-to thai curry base, adding whatever veg is in season at the time. During the colder months, I'll make it a squash and leak curry, but the summer months are when this recipe truly shines. Thai curry was simply made for sweet greens such as peas, mangetout, purple sprouting broccoli etc. For this reason, I have popped in my favorite summery veg into this recipe, but you can substitute the veg with whatever you have in your cupboard!


200g cooked Long grain brown rice

300g green beans

100g mange tout

100g fresh or frozen peas

1 medium white onion

Fresh root ginger (approx...2 cm.)

1 fresh green chilli

1 lemongrass stem

2 garlic cloves

1 tsp. each of ground coriander and cumin

100g creamed coconut or 1 tin coconut milk

Fresh coriander and basil leaves (Thai basil if available)

½ tsp. coarse sea salt

1 tbsp. Vegetable oil

Mixed Bean Burgers

Posted: Mon, 23 January 2017, 12:34

Mixed beans are available tinned or dried and have huge nutritional potential which is recognised around the world. Like a treasure trove in their raw state, a packet of glossy mixed beans promises the range of nutrients within; protein, carbohydrates, vitamins and minerals. They can lose some of their glamour in the cooking process but their flavour and texture provide endless possibilities as a base for salads, soups, stews and patties.

Tinned mixed beans need only to be rinsed before adding to the recipe of your choice. Dried beans need a bit more time but you will be rewarded with a rich and versatile base to create a meal with.

Cooked beans can be crushed and blended with various flavourings and shaped into ‘burger’ style patties before pan frying or baking. This quantity makes three small or two larger portions.

Yummy Healthy Oaty Squares

Posted: Thu, 19 January 2017, 12:40

These fruit and oat squares are packed with goodness for a breakfast, snack or lunch box. The contents can be varied according to taste. Maple or agave syrup can be used instead of honey. The dried fruit can include raisins or apricot. Any nut butter, such as cashew or almond would also work well. Two versions can be baked on one tray by simply placing a foil strip between them. This is also a recipe that children will enjoy making and offers a fresh alternative to commercial sugary versions. Store in an air tight container.

This recipe will fill a 23cm baking tray.



275g organic porridge oats

4 tbsp. coconut oil

2 tbsp. honey

3 tbsp. ground flaxseed

3 tbsp. tahini or peanut butter*

1 tbsp. pumpkin seeds

1 tbsp. dried cranberries

2 tbsp. dates, finely chopped

1 tbsp. dried figs, finely chopped

Lentil & Mushroom Cottage Pie

Posted: Thu, 19 January 2017, 12:19

Here is a hearty cottage pie, ideal to make with leftovers, which will comfort your soul on a cold autumn evening. Made with cooked lentils and mushroom duxelles* it is topped with a creamy mash of potatoes, carrots and parsley. You can play around with the ingredients; sautéed celery, leeks or onions can be added to the cooked lentils. The mash can be any combination of potato, celeriac, parsnip or swede. Serve with steamed or stir fried kale for a wholesome dinner.


Ingredients for the Topping

4 or 5 cooked potatoes

2 or 3 cooked carrots

2 tbsp. chopped fresh parsley

Knob of butter or cream (optional)

For the Filling

150g precooked green or brown lentils (drained)

3 or 4 tbsp. mushroom duxelles

Sea salt and pepper to season

The Adventure's of Tiggy: Nourish's Rescue Cat

Posted: Wed, 18 January 2017, 17:11

It is pretty much an unwritten rule that everyone who works for Nourish loves animals. So when I came across a scared little stray kitten darting between the traffic outside Merchant’s Quay in Dublin, I couldn’t leave her. Waiting for a break in the traffic I ran into the road and scooped her up into my arms. I didn’t realise just how tiny she was until she was snuggled into my jumper. My first thought was to bring her straight home before I realised that firstly, animals are forbidden in my apartment, and secondly, my housemates were far from cat fans.

The only logical thing I could think to do was to bring her back to Nourish HQ on Wicklow St. It was now 7pm in the evening so everyone had already gone home. I brought the tiny kitten upstairs into the web office and wrapped her in a Nourish Jumper. I called Joanna, who was working as one of the web store employees at the time...

What to Eat: January

Posted: Wed, 18 January 2017, 12:44

A new year means an abundance of new food coming into season. Is your new year’s resolution to eat more fruit and veg? Maybe it’s to make some better food choices? Sometimes it can be tough to know what’s tasty and nutritious to eat now when supermarkets stock most fruit and veg all year round. A simple habit you can pick up for your new year’s health kick, is to choose to eat what’s in season. Why is this important? Food that is in season is generally at a point where it is highest in its nutrients and flavour. So with that in mind, here are my top picks for this January’s seasonal fruit and veg.


1. Kale

Groovy Kale. There was a lot of hype about kale in 2016. Some people swore an addiction to it for brekkie, lunch, and dinner, while others forced it down in the hope of being seen by their friends as some sort of health guru. The truth is, many people secretly hate kale due to its chewy texture and mild flavour, but really kale can be pretty darn tasty!

My favorite way to eat kale (especially when it is in season), is to simply give it a quick wash and chuck it into a frying pan, sauteing gently with some olive or coconut oil, before adding some crushed garlic and liquid aminos (or soy sauce if you prefer!). It’s also fabulous roughly chopped up and thrown into a saucy minestrone soup.

For some seriously awesome (and a little more adventurous) kale recipes, check out this website’s top kale concoctions!

8 Great Reasons to Eat More Fat

Posted: Tue, 17 January 2017, 15:31

Fat - A simple three letter word that sends many dieters running towards the horizon. Hundreds of thousands of people are trying to cut fat out of their diet in a desperate bid to ‘be healthier and lose weight’’. The idea is, in a sort, correct. I mean saturated fats absolutely do clog up your arteries, cause diabetes, weight gain, mood swings, and more. The problem is, over the years, the media has portrayed all fat as the devil, not taking into account that there are both good and bad fats. Let’s focus on healthy fats and why they are essential for optimal health.

Easy New Year's Resolutions For The Best Version of You

Posted: Tue, 17 January 2017, 11:30

Happy New Year everyone!. Did you start the New Year with a list of new resolutions? It’s pretty clear from the sudden surge of people in gyms at this time of year that one of the top resolutions on everyone’s mind is to get fit, get healthy, and lose the Christmas gains!


Every New Year, so many of us set unrealistic resolutions for ourselves. We have rose tinted dreams of becoming health gurus, having 6 pack abs, and developing the fitness a marathon runner. Let’s be real - we are only human! There is a belief that with the New Year comes the ability to change ourselves overnight into what we believe is ‘the perfect human’. With so much conflicting information out there to ‘help’ us, it’s no wonder The University of Scranton estimates only 8% of people actually see their resolutions through.


 Let’s not be so hard on ourselves. We are all human beings with incredible capabilities. With that in mind, here are my top new year’s resolutions that are easy to follow - but more importantly - easy to maintain...

What’s in Season: Irish Winter Foods

Posted: Thu, 12 January 2017, 11:14


Winter is here in all its chilly glory, bringing a plethora of wonderful foods for you to get creative with in the kitchen.
These include but are certainly not limited to: beetroot, brussels sprouts, cauliflower, celeriac, celery, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, apples, clementines, cranberries, pears and more.

Within this post we’re going to delve in a little deeper into what veggies are hitting the shelves this season and what you can do with them!

In season: Winter


Brussel sprouts are small, leafy green buds which resemble miniature cabbages in appearance and belong to the same Brassica family of vegetables which also includes cabbage, collard greens, broccoli, and kale.

Sprouts are exceptionally good for you, providing a rich source of protein, dietary fibre, antioxidants, vitamins, minerals, including manganese, potassium, choline, Vitamin C and B vitamins.

A lot of people think they don’t like Brussels sprouts, but often that’s because they’ve simply been overcooked. An overcooked Brussels sprout will be mushy and smelly and have turned a muted shade of green. What you’re really after is bright green sprouts with a slightly crisp texture and pleasant, nutty/sweet flavour, even after they're cooked.

8 Top Tips to Help Avoid Overindulging this Christmas

Posted: Fri, 23 December 2016, 18:47

Christmas is the season for making merry, enjoying mulled wine and munching on mince pies; but it’s also a time when all that tempting food and drink seems to be everywhere. You will be tempted, from office drinks, family sized biscuit selection boxes, glasses of champagne through to multiple mini chocolates scattered around the house.

This all makes it seem a lot harder to avoid festive indulging here and there, but don’t worry, everyone has their favourite seasonal treat, and so long as you enjoy them in moderation, there’s no harm done.

To help you enjoy the Christmas festivities without regretting your Christmas food choices by the arrival of January, we’ve put together a list of our top tips for avoiding excess when it comes to eating and drinking this Christmas.

6 Ways to Encourage Healthy Digestion

Posted: Thu, 22 December 2016, 12:05

Just think about how amazing the human gut really is. It’s a fantastic system of intake, distribution, and elimination. It’s always hard at work, digesting everything we put inside, balancing out what are the nutrients we need and the rubbish that we don’t need.

When your digestive system is sluggish or overburdened, you may notice some effects in your health, such as irritable bowel syndrome (IBS), bloating, constipation, diarrhoea, heartburn, or gas. In some cases you may even experience food allergies or intolerances, skin rashes, eczema, lack of energy and lethargy.

Taking good care of the gut really is essential to our well-being. Here are 6 ways to encourage a healthy digestive system.


Remember, your stomach doesn’t have teeth! Good digestion starts in your mouth so you must make sure to chew your food well for optimal digestion. One cause of poor digestion is the under-production of digestive enzymes. This can be from a diet lacking in enzyme rich foods (think raw fruits and veggies) through to rushed eating and a lack of chewing. A lot of people gulp their food down, barely taking the time to chew.

Have you ever felt tired after eating? The complete opposite of what you are generally aiming for!

It takes a lot of energy to break down large chunks of poorly chewed food and this puts a strain on your already busy digestive system. When you’re falling asleep after eating, this can mean that your body simply doesn’t have enough energy to process your food and keep you awake!

Beat The Post Christmas Bloat

Posted: Thu, 22 December 2016, 10:03

We all know the score, the ‘Ah gwan sure it’s Christmas…’ started a couple of days (weeks) too early this year. With all the parties, social events, and family gatherings centred around food, it’s impossible not to get stuck into the gluttony of the holiday season. But now Christmas is over and we have the unwelcome addition of a little pooch belly. Yep, not to worry – we are all feeling it. Those jeans are a bit tighter, the belts have loosened another hole, and the feeling of true hunger is but a distant memory.

Don’t panic! Plenty of people angst over those pounds that have snuck onto the scale’s display after an extravagant Christmas, but actually this is completely unnecessary. This next sentence is important:

It takes an excess consumption of 5,000 calories to put on 1 pound of fat. Considering we eat 2,000 calories a day, it’s unlikely that you have piled on those 5 pounds the scale is screaming at you. Realistically while you may have put on a little fat, water weight is the main culprit here. When we eat rich, indulgent, sugary, and salty foods our body isn’t quite sure how to handle it. Fat, glucose and sodium molecules notoriously bind to water, leading to a puffier, heavier appearance. Sucks right? Yep, but not to worry – we’ll get rid of it together. Here are my top products to ‘Battle the Bloat’ post-Christmas! 

8 Natural Tips to Halt your Cold in its Tracks

Posted: Thu, 15 December 2016, 09:52

It’s that time of year again. Your diary is getting filled with parties and socialising in the run up to the festive season and your daily commute is shared with heaps of sneezing people crowded together in hot, stuffy public transport. It's unsurprising that we often come down with head colds burning the candle at both ends.

While hiding under the covers may be tempting, most of us need to soldier on through.
To help you out, here’s our holistic approach to helping you stay healthy when the first symptoms strike:

8 natural cold remedies to help you feel better

No. 1 – Hop in a Steam Shower

This is really useful if you are getting the feeling that you’re coming down with a head cold. Increasing your internal body temperature may help fight off unwanted viral or bacterial infections faster.

If you already have stuffed up sinuses, an achy head and the general feeling of being unwell; throw yourself into that hot steamy shower when you wake up or before bed. The mist and humidity can really help to loosen the mucus and clear your sinuses so you can breathe easier.

Simply run the shower for a few minutes to generate some steam and then add a few drops of Eucalyptus essential oilinto the corner of the shower. As you’re showering make sure to take deep inhalations. Soon you should feel your nasal passages open up and your head clearing.

Alternatively for this head cold remedy you can place your head over a bowl of hot steamy water with 3-5 drops of Eucalyptus oil in and a towel over your head to trap in the steam.
Inhale deeply for 5 – 10 minutes.


Nourish Christmas Opening Hours 2016

Posted: Wed, 14 December 2016, 17:45

It's Christmas Time! The streets of Dublin are not only stunningly beautiful, but also buzzing with festive cheer! 

To get ourselves as involved as we possibley can with the Christmas festvities, we have extended our opening hours for the holiday period. Our Christmas opening hours are as follows:


The Webstore

Monday 19th December        Final Orders for Christmas Delivary

Tuesday 20th December        Open as usual

Wednesday 21st December   Open as usual

Thursday 22nd December      Final day for order dispatch

Friday 23rd December           Closed

Saturday 24th December       Closed

Sunday 25th Decemeber       Closed

Monday 26th December        Closed

Tuesday 27th December        Closed

Wednesday 28th December   Open as usual

Thursday 29th December      Open as Usual

Friday 30th December           Open as usual

Monday 2nd January            Closed

Tuesday 3rd January            Open as usual


Wicklow Street

Thursday 15th December          9.00 - 9.00pm
Friday 16th December               9.00 - 8.00pm
Saturday 17th December           9.00 - 8.30pm
Sunday 18th December             9.30 - 7.30pm
Monday 19th December            9.00 - 8.00pm
Tuesday 20th December            9.00 - 8.30pm
Wednesday 21st December       9.00 - 9.00pm
Thursday 22nd December         9.00 - 9.00pm
Friday 23rd December               9.00 - 9.00pm
Saturday 24th December           8.00 - 5.00pm
Sunday 25th December             CLOSED
Monday 26th December            CLOSED
Tuesday 27th December            11.30 - 6.30pm
Wednesday 28th December       9.00 - 7.00pm
Thursday 29th December          9.00 - 7.00pm
Friday 30th December               9.00 - 7.00pm
Saturday 31st December           9.00 - 5.00pm

Sunday New Year’s Day           CLOSED

Monday 2nd January               11.30 - 6.30pm

Gift List for your Favourite Foodie

Posted: Thu, 08 December 2016, 08:24

So Christmas is around the corner, edging itself in closer day by day, and Christmas shopping days are getting limited.

Perhaps you have a favourite foodie who you need to buy for and are a bit stumped?
Maybe it’s a secret Santa you’re buying for and you’ve discovered they’re dairy or gluten free and have no idea what they can eat.

Here’s a list from one foodie to another with some of our best gift choices to help feed your foodie!

Booja Booja Organic Chocolate Truffles

As a foodie myself, I couldn’t miss out on bragging about the spectaculars of Booja Booja chocolate. I think life became a little better in 1999 when this company started out, and I know I’m not the only one happy they did!

Booja Booja have a large selection of organic chocolate truffles to entice you with, ranging from 6 truffle boxes through to 20 truffle boxes filled with moreishly good flavours, from espresso, hazelnut, almond and sea salt caramel (oh my…) through to rum sozzled sultana and rhubarb and vanilla fool.

Can’t make up your mind what one to choose?

The Gourmet Selection box is your man. Filled with a luxurious selection of 20 deliciously diverse chocolate truffles, you really do have a flavour for everyone!

And did I mention they’re organic, vegan, dairy free, gluten free and soya free?!
Great for giving and sharing with friends and family, these will make any foodie a very happy soul!

Booja Booja - from €1.99 - €21.95

Butternut Squash Soup

Posted: Mon, 05 December 2016, 15:46

This soup is the essence of autumn with its golden yellow hues and a warming chilli undertone. The butternut squash is vitamin rich, particularly A and C, and is easily transformed by roasting before making a dense, silky soup. Here it is served with a splash of beetroot kvass which gives a sour balance to the natural sweetness of the squash. A dollop of yoghurt is equally good as a garnish.

December Special Offers Snippet

Posted: Thu, 01 December 2016, 11:10

Welcome to December everyone!

Here’s a sneaky peak at some of our Decembers Special Offers for you this month, and you’ll notice there’s quite the focus on digestive support. Don’t worry – we’ve got your digestive needs supported this festive and oh so tempting time of year!

A.Vogel Milk Thistle - Save €2!

50ml now only €8.99 and 60 tab now only €10.99

If there’s once herb you’ll be thankful to have this month, it’s Milk Thistle.

Milk thistle (AKA Silybum marianum has been used for thousands of years to support liver, kidney and gall bladder health, not to mention it’s fantastic digestive support.

Milk Thistle is a bitter herb, and bitters help to stimulate, cleanse, and protect the liver and gall bladder, whilst also stimulating and supporting digestion.
Milk thistle also helps stabilize blood sugar levels. Particularly useful when you’re trying to keep yourself disciplined this holiday season!

For much more on the benefits of Milk Thistle, see my blog here on What’s the Scoop on Milk Thistle.

Nourish’s Pukka Tea Picks for Winter Wellness

Posted: Thu, 24 November 2016, 10:31

When the colder weather sets in we start to notice an exponential increase in the amount of sniffles and muffled coughs going around.

During this snotty season, our immune systems are much more likely to be susceptible to bugs that can keep us feeling down, so here is a list of our Top Pukka Tea Picks for Winter Wellness to keep your immune system super-charged, and your energy levels tip top this upcoming winter!

Pukka Turmeric Gold Tea

Pukka Turmeric Gold tea is an organic golden blend of premium Indian turmeric, lemon fruit and whole leaf green tea; and it packs quite the punch when talking health benefits.

Turmeric is a true herbal superhero, and a definite herb to have at hand this upcoming winter.
In traditional Indian herbal medicine (known as Ayurveda), turmeric has been used to help maintain healthy blood, skin, circulation and as a nourishment to feed the whole body.

Thanks to the yellow pigments (collectively known as curcuminoid) and the root which is crammed with essential oils known as tumerones, these two components both work together within the body as powerful antioxidants helping to attack those offensive free radicals which can damage and age our bodies.

Not only that, but they also stimulate a healthy inflammation response, enhance circulation in the body, protect the brain, rejuvenate the liver and even target pain.
Add the benefits of green tea on top of that and you’re golden (ah, see the pun there..?!)

100% organically grown and ethically sourced ingredients: Turmeric root (40%), Suoi Gang green tea (20%), licorice root, cardamom pod, lemon Vana tulsi leaf, lemon essential oil flavour (6%), lemon whole (6%).

Q & A with Derek Kelly, Founder of Nourish

Posted: Wed, 23 November 2016, 07:24

Celebrating 30 Years in Business: Q & A with Derek Kelly

Could you tell us what were your motivations behind setting up your very first Health Food Store back in 1986? Myself and my wife Yvonne were vegetarian at the time and had this idea to own and run either a vegetarian restaurant or a health food store. It was a dream really but based on our firm belief of the importance that whole-food plays on a person’s health. Back then you have to realise that it was a very different Dublin. A very grey and drab Dublin I should add. Requesting a vegetarian option in a restaurant usually resulted in a plate of lettuce leaves, six slices of cheddar cheese, two tomatoes and if you were lucky, a boiled egg! Ireland today it was not.

We had been vegetarian and even macrobiotic (or macro-neurotic as I called it) for many years and ate in the vegetarian restaurants of the time such as The Golden Dawn, The Supernatural Tearooms and Munchies and of course shopped in health food stores too such as the wonderful Green Acres on Great Strand Street and later on South King Street, Nature’s Grace and the Golden Dawn on Crow Street. I remember after some brave entrepreneurs opened a vegetarian restaurant and got into terrible trouble with the Food Safety Authority inspector for having wooden tables which was a first at the time but seen to be completely unhygienic, probably due to the lack of melamine or plastic tops. And so it was that the possibility of opening a store that could offer people a choice of natural foods was both very appealing and provided it would work out for us then be an extremely satisfying and rewarding venture too. 

6 Customer Favourite Nourish Brand Vitamins and Minerals

Posted: Thu, 17 November 2016, 10:56

Here in Nourish we strive to offer customers the highest quality science-based nutritional supplements using top-quality ingredients and formulations to help support total health and well-being.

We’re very proud of our own Nourish brand Vitamins and Minerals, and here are just a few reasons why:

  • Our top quality supplements are packaged in amber coloured recyclable glass bottles which gives great UV protection. Amber bottles can filter out blue and ultraviolet light, making them great for storing your light sensitive supplement pills to preserve their freshness and protect their nutrients.

  • Our labels list all ingredients for full clarity and to help avoid consumer allergic reactions to unnamed ingredients

  • Our Best By dates guarantee freshness, potency and purity right up to the date.

  • Our full body, tamper-evident sleeves help to ensure consumer safety

  • All raw materials are tested by a well trained staff of chemists and microbiologists to ensure proper identity, potency and purity or ingredients, with any substandard raw material being rejected.

Milda's Perfect Super-food Bread

Posted: Thu, 17 November 2016, 08:59

Milda was our overall winner of the Great Nourish Bake-off with this fantastically delicious recipe for Vegan, gluten, sugar, lactose, yeast, and egg free Super-food Bread! We couldn't believe just how easy, healthy and tasty this recipe was. A big congratulations to Milda. We hope you love this recipe as much as we do! 



1 cup crushed almonds

1 cup sunflower seeds

1/3 cup buckweath grains

1/3 cup millet grains

2 and 1/4 cups gluten free oats (regular oatscan also be used)

1/2 cup linseeds

1/3 cup psyllium husk 

1/4 cup chia seeds

1 teapoon salt

2 tablespoons honey 

1/4 cup coconut oil

2 cups water

Marta's Gorgeous Carrot Cake

Posted: Thu, 17 November 2016, 08:36

''This is my old variation about carrot cake with a twist of Italian mascarpone, slightly changed when I was pregnant and diagnosed with gestational diabetes. So it has very low GI, no sugar, only whole wheat or spelt and plenty of veg as it is carrot cake ! If you're looking for dairy free - skipping icing will do the work. Hope you will enjoy that and have a chance not only read it but also bake it as it is super easy and quick!'' 


Marta writes her own blog about pregnancy, babies, and living an eco friendly life. You can check out her amazing posts here on

Sadhbh's Coconut & Raspberry Spelt Scones

Posted: Wed, 16 November 2016, 17:10

Sadhbh was one of our successful entries into The Great Nourish Bake-off. How delectable do these scones look? Perfect for a coffee morning, bake sale, or just topped with homemade jam and whipped cream/ non dairy cream!



  • 340g plain spelt flour
  • 1 heaped tsp baking powder
  • 40g caster sugar (or 20g caster, 20g coconut sugar)
  • 50g desiccated coconut
  • 150g vegan butter / Flora
  • 100ml almond milk + 1/4 tsp apple cider vinegar
  • 1 flax egg / 1 egg
  • 1 tsp vanilla extract
  • 2 handfuls frozen raspberries

Pat's Apple & Berry Crumble

Posted: Wed, 16 November 2016, 17:00

 I just love to make to bake with apples this time of year as I have a few trees myself and then there are always friends who ask if I’d like to swop or try some of their varieties.  Coupled with the blackberries available now I’d like to share this crumble with you…

I have been working on this crumble for a while now and experimenting with different forms of sweetener and fat.  I have used an apple sauce sweetened with dates and the apples own sweetness to sweeten the bottom layer of fruit and berries and a little unrefined brown sugar and maple syrup to sweeten and bring a little crunch to the top crumble layer.  

Kate's Seed & Cacao Bites

Posted: Wed, 16 November 2016, 15:28

When Kate entered our Great Nourish Bake-off, we fell in love with her blog Nutritiouslykate. Her recipes are super healthy and tasty, and simply bursting with colour. 

These Cacao and seed bites are a tasty little guilt free treat to enjoy with a cuppa! Take it from us they're amazing- we've tried them! 





60g of pumpkin seeds

60g of sesame seeds

100g cashew nuts

100g desiccated coconut

2 tbsp honey

2 tbsp tahini


2 tbsp raw cacao powder

2 tbsp honey

50g coconut oil

Raw Chocolate Orange Cheesecake

Posted: Fri, 11 November 2016, 11:17

This is a raw, gluten and dairy free dessert which has a subtle note of orange. The base of hazel nuts and figs adds bite to the soft cashew /cacao topping. Maple syrup provides subtle but perfect sweetness. 

A fantastic dinner party or better still, Friday night in indulgence! 




Ingredients For the topping

150g pre-soaked raw cashew nuts, drained

2 tbsp. raw cacao powder

2 tbsp. maple syrup

2 tbsp. coconut oil (melted)

1 tsp. vanilla extract

Pinch of salt

9 Ways to Help Beat Bloating

Posted: Thu, 10 November 2016, 09:52

Bloating is something we all can relate to. Most of us get it at some point; some of us even struggle with it daily. Your stomach feels inflated, your face is puffy and you just feel uncomfortable in general.
Ergo the stretchy pants come out and the oversized t-shirts are thrown over your faux baby bump. But honestly, that’s not getting to the root of the problem.

Bloating usually occurs as a result of too much fermentation in the digestive tract. Some common triggers include: stress, food sensitivity, poor digestion, a lack of enzymes, poor food choices and even a lack of activity.

Here’s how to understand what could be causing your bloating, and what you can do about it.

No. 1 - Listen to your body

If you feel bloated or experience cramps after you eat something, this is your body’s way of telling you it's not happy.
Grab a pen and paper and write down a food diary for a week or two. Remember to take note of which of these foods/meals are leaving you feeling bloated.

Also know that it’s not always just the food or meal that’s the culprit. Note down any emotions or situations happening at the time.

Did you eat your breakfast on the go whilst in a mad panic to get the bus?

Did you eat your lunch prior to or after a stressful meeting?

Were you really hungry when you snuffled down that bar of chocolate, or was it something you reached out for when you were feeling under pressure?

Sometimes it’s the food itself that’s causing you troubles, other times it’s the situation you’re in, whether you’re feeling stressed, angry, sad or excited.

November Special Offers Taster

Posted: Fri, 04 November 2016, 14:22

Welcome to November everyone!

Here’s is just a splattering of our November offers up for grabs this month.
See in store and on our website for more of our exciting monthly offers!

Booja Booja Truffles 69g – 2 for €12

Need I say anymore?!

Well go on then!

Booja-Booja is an artisan chocolate company based in Norfolk where they produce and pack their mouth-watering handmade delights. Their chocolates are all dairy, soya and gluten free, organic, and vegan and available in many exciting flavours to suit every taste.

My personal favourite is Almond and Sea Salt Caramel - these melt in your mouth organic chocolate truffles have a chewy, gooey sea salted caramel and roasted almond flavour – yuuum!
All of their chocolates are presented in beautiful and environmentally friendly packaging for the ideal gift or indulgent treat.

9 Healthy Habits to Take Up This Autumn!

Posted: Thu, 03 November 2016, 09:19

Autumn is a phase of transition and the perfect time to introduce some new healthy habits to help protect you from change of season coughs and sneezes, and to protect you from feeling the blues when winter comes.

Here’s a list of 9 Healthy Habits to Take up This Autumn to keep your mood high and your immune system supercharged!

No. 1 - Up your Vitamin D intake

Vitamin D is vital in order for us to ensure a normal functioning of the immune system, to promote healthy bones and uptake of calcium, and to improve mood by enhancing the production of serotonin.

Unfortunately our bodies cannot produce Vitamin D by itself; therefore it is essential that we obtain it through our diet and from the sun.

In Summer time many of us are out and about in the sun and have no problem naturally topping up our vitamin D through direct sunlight on our skin. In the colder months however, it’s worth getting your hands on some Vitamin D supplementsas we can’t really get the right amount of vitamin D from our food, and certainly not the sun.

A deficiency in Vitamin D can reduce your immune function and ultimately increase the likelihood of you picking up any infection or virus going around.
It can also cause a lowness in your mood, so those prone to SAD (seasonal affective disorder), this one is a must have!

I would recommend getting your Vitamin D levels checked with your doctor or naturopath first to ensure you are not getting more than you need if you do decide to supplement with high doses.

9 Healthy Halloween Treats

Posted: Thu, 27 October 2016, 09:40

It’s coming up to Halloween, and you know what that means? - Plenty of frightfully fun recipes are to be made!

I’ve collected 9 super fun and ghostly Halloween recipes from around the web to help inspire you during this spooky season.
Whether you’re planning a party or just want to add a little fun to your family or friends dinner, these recipes are guaranteed to put everyone in the Halloween spirit!

Staff Favorites for Sleep & Stress Relief

Posted: Thu, 20 October 2016, 16:44

Year after year we get that same feeling - time is going by faster and faster. Our responsibilities are increasing along with our deadlines and demands. It feels never ending and makes us dream of that extra time to cope with everything; otherwise, we are just going to eventually collapse. Especially for those of us living in a fast paced city where stress is imminent and inevitably unavoidable. Unfortunately, it has an effect on our minds and our body's systems. Nowadays, it’s getting more common, to blame all our problems, health conditions and ailments on one simple cause: CHRONIC STRESS. But what exactly is this, and more importantly, is there anything we can do to balance or decrease it.

Stress is your body’s way of reacting to any demand or threat. When you feel threatened, your nervous system responds by releasing stress hormones, including adrenaline and cortisol, which prepares the body for emergency action. It can help you to be focused and alert, even save your life in an emergency situation. But beyond this threshold, stress stops being helpful and can cause major damage to your mind and body.

The nervous system finds it hard to differentiate between daily stressors and life-threatening events. When you constantly are experiencing the “fight-or-flight” stress response in your daily life, it can lead to health problems. Chronic stress disrupts nearly every system in our bodies. It can affect your immune system, raise blood pressure, increase the risk of heart attack and stroke, accelerate the aging process, interfere with your digestive and reproductive systems and leave you vulnerable to many mental and physical health problems.

Bedtime & Relaxation Teas

Posted: Thu, 20 October 2016, 16:42

There are plenty of reasons for why many of us have a hard time relaxing and falling asleep. Everyday we are surrounded by a multitude of stimulants and stressors which interfere with our busy lifestyles and minds. On top of this many of us suffer from a plethora of medical conditions that make it even harder. Why not give natural remedies a shot? Yes, the majority of us enjoy drinking a steaming cup of cosy tea in one form or another, but have  you ever felt the benefits of drinking a warm cup of tea before going to bed?

I have put together a list of teas containing ingredients that not only taste delicious, but can also help you to wind down and slip into the haze of sleep. This list of my favourite flowers, herbs and roots make the best infusions, all with amazing benefits making you feel more relaxed and calm come these cold Winter evenings. 

Top Diet and Lifestyle Tips for Stress & Sleep

Posted: Thu, 20 October 2016, 16:34

Hello, hello! If you are suffering from sleep problems such as insomnia, sleep disturbance, irregular sleeping patterns or jetlag, or even if you are feeling the grips of stress & anxiety in your daily life – you have come to the right blog post! If you have not already read my blog post on what stress is, and how it affects the bodyI would strongly recommend giving it a read before this one! You can find it by clicking here ...


 In my previous blog post I talked about what stress is and the symptoms you can physically see and feel. But what are the physiological effects of stress that you are oblivious to? Well, in my opinion the most important, are the depletion of vitamins, minerals and the loss of vital good bacteria in your gut. This makes it essential for almost everyone to include a good quality probiotic and multivitamin/ mineral into our diets. Most importantly however, are the simple diet and lifestyle changes that can help with stress management:

Are you stressed?

Are you stressed?

Are you stressed?

Stress really isn't taken as seriously as it should be. How many times have you heard the phrase 'Oh it's no big deal it's probably just down to stress'? I know I have heard it countless times, and have personally fallen guilty to ignoring phantom symptoms assuming they will pass when the stress does.  The problem is, more often than not, stress can become a very serious problem. Many people (myself included) don't know, or even acknowledge the fact that they are stressed until it rears its ugly head in the form of emotional and physical symptoms, by which point your body is already in complete shutdown mode.


So what is stress? Well, stress by definition, comes about in three different ways – emotional (Anxiety, death of a loved one), physical (training for a marathon, heavy lifting) and chemical (eg alcohol, drugs, medicines etc). So how does your body cope with stress? Before we begin let me explain the vital hormones and neurotransmitters involved with stressed....

7 Easy and Tasty Pumpkin Recipes to Make This Autumn

Posted: Thu, 20 October 2016, 09:39

After writing my previous post on Autumnal soup recipes, I went a bit pumpkin mad and used up every pot, pan, mixing bowl and kitchen aid to create a multitude of pumpkin related foodie creations.

Whilst I’m the first to admit my food photography is not up to scratch, I couldn’t resist sharing the pumpkin love (and poor quality photos!) with you all.

So why pumpkin you may ask?

Well besides it being in season right now, pumpkin is very versatile with its flavour and texture, making it an amazing ingredient to use in cooking, baking, puddings, dips, spreads and so on.
It’s wonderful roasted, baked, sauted, pureed and added to sweet and savoury dishes. It can be disguised into many dishes, making it easy to sneak in that extra veggie portion here and there.

Pumpkin is also jammers packed with vitamins, minerals, fibre and antioxidants, most noticeable from its beautiful golden orange colour.

So let us fully embrace Autumn with the autumnal flavours of pumpkin and pumpkin spice in these Pumpkin recipe ideas!

4 Belly Warming Soups to Nourish You This Autumn

Posted: Thu, 13 October 2016, 08:31

Personally, just the sight of pumpkins in my local market has me skipping through the market stalls and donning a cosy autumnal scarf; but October isn’t just about Pumpkins, ghosts and goblins. It’s about vibrant, colourful and most importantly, nourishing Autumn foods.

Autumn is the season of warm, earthy colours like deep greens, dark yellows and brilliant oranges, and you know what that means? Soup season has arrived!

Here we have 4 fantastic soup recipes for you to give a whirl to keep your bellies warm this change of season

First up we have:

No. 1 - Creamy Pumpkin and Turmeric Soup

With the change of season, it’s not uncommon for those pesky bugs to leer their ugly heads and try and grapple your sinuses to the ground; so the answer is? Turmeric.

Curcumin is the pigment in Turmeric that produces the beautiful yellow colour that you see, and it is this colour that does wonders for the immune system.
Turmeric is well known to be a great anti-microbial, with much scientific research to show that it can inhibit pathogenic bacteria, viruses and fungi, meaning it can really help ward off those unwanted colds and flus.

That combined with the rest of the immune boosting ingredients found in this creamy pumpkin soup makes it a show-stopper of an Autumn soup to try out. Here’s what you need:

Healthy Snack Ideas for Kids (and Adults)!

Posted: Thu, 06 October 2016, 07:06

For those of you looking for healthier snack ideas for your kids, you’ve come to the right place!
Here I have gathered together a collection of healthy kid friendly snack recipes that look and taste super delicious, so your kids won’t even miss those less nutritious choices!

They’re also a lot healthier than many of the snack choices available on the shelves, like crisps, biscuits, chocolate bars and other sweets treats. Whilst these might taste good and give the desired 'sugar hit', these foods are more often than not hugely processed, high in saturated fats, sugar and salt whilst providing very few, if any, nutrients.They should instead be seen as ‘occasional’ treats.

Instead, try opting for nutrient rich foods that will provide a wide array of vitamins, minerals, antioxidants, fibre and healthy fats for optimal fuel to keep your kids energy levels tip top!

Sweet Snack Options

Chewy Sultana Cookies by Deliciously Ella

These chewy and moreish cookies are perfect for nibbling on anytime, from morning till night. They’re nice and sweet, but without containing any nasties.

Granola Bars by The Happy Pear

You can’t go wrong with anything when it comes to The Happy Pear food – I am an avid fan! And these granola bars are a sure-fire hit with the kids (and adults too – myself included!)

They also have two great books, including a section in the 2nd book on feeding young kids, so pop instore and check it out - it's well worth the read, and the recipes are divine!

October Special Offers Taster

Posted: Tue, 04 October 2016, 20:30

Boy oh boy do we have you set for October and the change of season.
Talk about an Immune System care package! We’ve got you covered with fantastic offers on vitamins and minerals, medicinal herbs, manuka honey and more.

Check out just a handful of the goodies we have on offer for you this month:

Better you – 20% off DLux Range

Better you DLux Vitamin D supplements are fantastic, easy to use and highly absorbable oral spray bottles for the whole family.
The range includes Vitamin D for pregnancy, Infants, juniors, and adults in strengths of 1000iu and 3000iu.

Vitamin D is a great immune supporting and boosting vitamin that is often something we’re deficient in. It promotes a healthy, balanced immune system through its key role in regulation and differentiation of immune system cells.

Deficiency in Vitamin D can reduce immune function which can increase the likelihood of you picking up any infection or virus going around.

6 Tips For Developing Healthy Eating Habits In Young Kids

Posted: Thu, 29 September 2016, 09:14

Why is it that some children eat well and make healthy choices, and some are super fussy and have a difficult relationship with food?

Eating can be a much debated and sensitive topic amongst parents, especially when everyone is trying to get their child to eat well and make healthy choices.
It wouldn’t be fair to say that difficult or picky eaters are always a creation of their upbringing, however I believe that very often, our own relationship and attitude towards food can greatly influence children.

Within this blog I will lay out 6 Tips For Developing Healthy Eating Habits In Young Kids

No. 1 - Eat With Your Children as Often as Possible

Children learn by example — so unfortunately if you scoff down junk food in front of the TV, they will soon learn to do the same! Kids like to eat what their parents are eating, especially when they’re young.
Instead of sitting on the sofa, set up the table and enjoy a meal together as a family at least once a day if you can.

This way of eating can also help promote home-cooked meals which are often much healthier and balanced, plus it is more likely to be appreciated when time is taken to enjoy it properly.

Eating together at the table can also encourage social interaction and connection, so turn off the T.V and enjoy each other’s company and the good food.

How To 'Veganise' Your Baking

Posted: Fri, 23 September 2016, 16:09

Every time I bake something Vegan I get the same response “wow it doesn’t even taste vegan” and there’s only one answer to that – vegan baking isn’t any less tasty or dry than regular baking. You just need to know how and what to substitute with.

Veganism is without a doubt increasing in popularity. There are so many benefits to baking vegan goodies, however many remain reluctant to try out of fear of the unkown. But no need to panic, as I have written a full disclosure on how to ‘veganise’ your favourite recipes, substituting any egg, honey or dairy products without compromising on flavour and texture.

Red Lentil Pizza (GF, Vegan Friendly)

Posted: Fri, 23 September 2016, 11:07

When you think of pizza, what's the first thing that comes to mind? Well, I know for many (myself included) it's 'heaven on earth' , but then what do you think of? An occasional treat? High fat? Unhealthy?

This seems to be the opinion of many, however what if I told you I had created a super healthy, high fibre, high protein, absolutely delicious version of the classic favorite? 

What if I also told you that it was far easier to make than traditional homemade pizza? There's no dough, no rising, nothing. Just blitz it all up, fry like a panacke, cover with toppings and bake for a couple of minutes. 

This is great recipe to make with the kids on a rainy Saturday, or for a bit of casual dinner party fun! It could even be a pretty awesome date night idea... Give it a shot, let me know how it went, and send me pictures as I am so excited to see all of your personal touches! 

What’s the Scoop on: Manuka Honey

Posted: Thu, 22 September 2016, 10:23

Did you know that the Manuka shrub flowers for just 2-6 weeks in a whole year? Crazy huh?

Those little bees have a busy start to their honey season once the Manuka begins to flower in the early summer.

Many people ask “what’s with all the hype over Manuka honey, surely it’s just honey?” - but no my friends, Manuka is no ordinary honey.

Let’s get the full scoop on Manuka Honey shall we…..

What is Manuka Honey?

Manuka honey is one of nature’s most powerful natural medicines.

Manuka honey comes from the nectar of the flower of the Manuka bush (Leptospermum scoparium) which is a native plant found only in New Zealand and a small part of Australia, and this is where all real Manuka honey comes from.

Manuka honey comes from bees that pollinate the native Manuka bush, and only those specific bees in the specific regions of New Zealand can create this powerful honey.

Rhubarb and Almond Cake

Posted: Wed, 21 September 2016, 16:33

This is a moist cake made with equal amounts of ground almonds and flour. The rhubarb is caramelised with some ground cardamom seeds and cinnamon. This recipe is for a 22cm loose based tin.

Mexican Vegan Lime Icebox Pie

Posted: Wed, 21 September 2016, 16:02

There is just one thought that crosses your mind when you think about Mexican food, yes you are right, “YUMMY” and you instantly start drooling a little bit.  We all know how popular and trendy Mexican food has become in the last decade. We love getting a nice taco or burrito with homemade guacamole, whether for lunch or a relaxed dinner with some friends or colleagues. But what about Mexican desserts?  Very few people are aware of some of the amazing desserts Mexico has to offer. Let me tell you that Mexican cuisine boasts a massive range of different sweet treats and scrumptious options, which I assure you will not disappoint.

I am sharing a very popular dessert amongst Mexicans, and the best part is, my versions it’s completely vegan friendly! So this is the perfect way to indulge guilt free! The best part about this dessert is how easy it is to prepare - don’t need to bake it! We hope you enjoy and don’t forget to share your pictures with us on Facebook, Instagram or Twitter. Buen Provecho!

What’s in Season: Irish Autumn Foods

Posted: Thu, 15 September 2016, 15:24

With those long summer days falling behind us, and the memory of sweet berries, crisp salads and succulent fresh fruit becoming distant, it’s time to embrace the arrival of a new season.

There is a plethora of yummy foods for you to choose from in autumn, including pumpkins, parsnips, winter squash, sweet potatoes, turnips, apples, pears, figs, elderberries and even cranberries!

It’s time to go wild in the kitchen and whip up some tasty seasonal dishes, like roasted root vegetables, creamy pumpkin soup, caramelized pears and crisp apple and quince pies.

You also probably know by now that buying local and seasonal foods is one of many great ways to reduce your environmental impact, increase the nutrient value of your food, and support local farmers.
Keep an eye out for the following fruits and veggies in your local market or super market and enjoy!

Summer Fruit Squares

Posted: Mon, 12 September 2016, 11:21

We have reached what we know of as the most fickle summer imaginable. If you are like us, and are utterly gutted at the idea of no more picnics, summer puddings, salads and lounging in the park, why not try out this recipe for Summer Fruit Squares?

This is a brilliant recipe which can be easily modified depending on what is in season. If you don't fancy scrounging the final batches of summer berries, why not go blackberry picking and substiute the fruits? You could even use plums or apples for a totally autummnal feel! These oat squares are a treat to enjoy with a tea or coffee or served with yoghurt for a dessert. The tart fruit is the perfect foil for the sweet buttery oat crumble.

The 411 on Seed and Nut Butters

Posted: Thu, 08 September 2016, 09:34

There’s no denying that nut and seed butters are delicious, but sadly there are still many people out there who have yet to branch outside the confines of the good ole jar of peanut butter and dip their spreading knives into new and tasty butter realms.

Well my friends, today help is at hand. Now is the time to up your nut butter game!

Many people are unaware that a lot of the cheaper nut butters, especially peanut butters you find in supermarkets are pumped full of sugars and oil! Yeeesh!
Rest assured, the nut butters stocked in Nourish are JUST nuts and their naturals oils with nothing else added (with the occasional exception of sea salt if added to the particular product).

In this guide we shall be covering the different types of nut and seed butters out there, learning more about their flavour profile, nutrition and their uses!


Flavour: Almond butter is relatively mild in flavour with a hint of sweetness which makes it a versatile addition to both sweet and savoury recipes. It is available in smooth or crunchy texture and is perfect as a peanut butter alternative for those who want to change it up a bit!

Nutrition: Almonds are a good source of minerals such as magnesium, copper, potassium, calcium, phosphorus, molybdenum and iron, plus B vitamins and vitamin E. They are also a good source of healthy monounsaturated fats, protein and fibre.

September Special Offers Taster

Posted: Thu, 01 September 2016, 07:58

We have heaps of amazing offers this month for you from September 1st, so make sure to pop in to our stores and visit our shop online for the whole range!
Here’s just a smidgen of them:

Trilogy 3 for 2 - Mix and Match across the entire range!

For the month of September we have the very popular 3 for 2 offer on our whole Trilogy range!
Buy any 3 Trilogy products and receive the cheapest one free!

Trilogy is a New Zealand based company who source only the purest GMO-Free ingredients that are fair trade and sustainably produced.
Their product range includes their award-winning certified organic rosehip oils (their signature products), Rosehip Range, Anti-aging, Sensitive, Hair care, Body care and Self-Tan.
Their ever-popular skincare range includes a vast array of moisturisers, cleansers, exfoliators, serums and oils and they cater for common skin complaints such as sun damage, wrinkles, dryness, uneven skin tone and blemishes.

Our Top Probiotics Facts

Posted: Thu, 25 August 2016, 17:03

Probiotics are one of our top selling products and it's no wonder why - probiotics are an often overlooked but super important part of your body. Here are our top facts about probiotics 

  • Did you know that we have 60 trillion bacteria in our intestine?
  • Bacteria exist in our intestines while we are still in the womb!
  • If we offset the balance between good bacteria, bad bacteria and yeast, it can seriously affect our health.
  • Supermarket bought probiotic foods such as yoghurts and drinks can be negligent. Their high sugar or artificial sweetener content feeds the bad bacteria in our tummys thus outnumbering any good bacteria taken in. 
  • Some good foods containing probiotics are fermented foods such as kimchi, sauerkraut, pickles etc.
  • Bad bacteria create gas when they respire. Thus when we don't have enough probiotics we can become bloated, suffer from a multitude of digestive problems, and in some cases even gain weight.
  • Our digestive tract and skin are both detox organs. Often a problem in your tummy will show up as a breakout or problem with your skin. Thus, sometimes we find taking in probiotics can reduce breakouts. 

So when might you need to try a probiotic supplement?

  • When you have been on a course of antibiotics (Antibiotics kill all the bacteria in your system - good and bad!)
  • If you have had food poisoning or a tummy bug.
  • When you are travelling
  • When you are stressed
  • If your immune system seems weak.
  • If you are suffering from a yeast infection.

12 of Our Best Post Workout Natural Snack Ideas

Posted: Thu, 25 August 2016, 15:41

Post-workout nutrition is crucial to any fitness goals.
During exercise, your body uses the fuel stored in your muscles known as glycogen for energy. After you've pushed out that last rep, your muscles will be depleted of their glycogen stores and in desperate need of being replenished.

After a hard workout, it's very important to eat because you need to refuel your bodies to replace the energy lost during your workout.
Eating or drinking something that combines protein and carbohydrates up to 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.

Here are 12 of our Best Post Workout Snack Ideas to keep you refuelled, strong and healthy!

Check out our Pre-Workout snack tip blog post here!


No. 1 - Rice Cake or Crispbread with Tahini and Banana

This snack is ideal for anytime of the day and provides a good whack of carbs and protein.
Spread tahini on to your rice cake or crispbread and top with a few slices of ripe banana for instant energy and satisfaction.

No. 2 - Raw Apple Sandwiches with Almond Butter

Slice up an apple and top it with a tablespoon of your favourite nut butter (almond, cashew, peanut etc.) for an insanely tasty energy boost combining carbs, protein and a good dose of vitamins and minerals. Optional, add a pinch of cinnamon to help balance your blood sugar levels.

Almond Butter Balls

Posted: Fri, 19 August 2016, 10:35

This recipe came about in the form of a beautiful experiment. I had just bought my first bag of coconut flour and was really excited to see what I could do with it. At the time I was completely obsessed with almond butter and had taken up the not so good habit of eating with a spoon out of my 1kg size tub (Look, everyone has their vices!). I was playing around with the absorbency of coconut flour and wondered what the two would be like mixed together.  I chucked a tablespoon of almond butter into a little cereal bowl and started adding and mixing in coconut flour and low and behold the almond butter ball was born! I have now fiddled about with the proportions and added extras to bring you a brilliantly quick, easy and delicious recipe.

These almond butter balls are full of healthy fats, protein, vitamin E, fibre, and antioxidants. They are packed full of energy and make a great work, sport, or lunchbox snack. A really easy recipe that would be great fun for the kids to join in!

 Drop me an email and let me know what you think – I would love to get some feedback!

What's the Scoop On : Apple Cider Vinegar

Posted: Thu, 18 August 2016, 14:51

Apple Cider Vinegar has been a popular tonic in the health and nutrition community for years, however recently it has become increasingly popular. So what's the big deal? Apple cider vinegar is by no means the new spirulina or acai. However, it definitly brings with it an abundance of goodies for whoever takes the plunge and manages to shoot it down every morning! (This supplement isn't for the faint hearted)


Good for the inside and out (because we all know beauty isn't just skin deep), here is our guide on apple cider vinegar, minus the myths (teeth whitening? With acid? Whaaaat?!). We also delve into the best ways to take apple cider vinegar. If you have given it a shot (literally!) and found it too intense to carry forward with, fear not! We have outlined slightly more subtle methods of consuming this digestive superhero.....

Plant Based & Healthy Pre Workout Snack Tips

Posted: Thu, 18 August 2016, 07:58

Feeding your body before and after every workout is essential for burning the most calories, staying energized, building lean muscle, losing weight, and speeding up recovery.

You've got to have energy to ensure an effective workout, so fuelling your body with the right food before your workout is key. This way you'll not only have an abundance of energy and stamina, but you’ll also help prevent low blood sugar which can often lead to light-headedness and fatigue during your workout.

To help prevent the feeling of low-energy and famishment, opt for a mix of carbohydrates and a little bit of protein to give you the energy to power on through that spin class!

Here are my top pre-workout snack do’s and don’ts to help you get the most out of your workout:

Pre-Workout Snacks



Bananas are loaded with easily digested and energising carbohydrates, plus they are packed with potassium which helps maintain nerve and muscle function.
Fuelling up on carbs before a workout means you’re less likely to wane halfway through your workout, or you feel insanely tired afterwards.

Do you ever find that when you finally stand up after sitting all day at your desk, your hips, lower back, and shoulders are screamingly tense and sore?

In this blog we’re going to cover 10 easy and effective office friendly yoga poses that you can introduce into your day to give those aches and pains the slip.

You don’t even need to get off your chair to do most of them!

1. Seated Crescent Moon Pose

After being hunched over a computer for hours on end, the side body tends to collapse and can contribute to neck and shoulder pain and discomfort. This seated crescent moon pose can help lengthen your spine and ease out any tension.

Remain in a seated position, with your back and shoulders straight, then lift both arms overhead and stretch your fingers wide (option to bring palms together).
Lean gently to the right, taking 2 to 3 deep breaths and then repeat on the left side for another 2 to 3 deep breaths.

2. Wrist and Finger Stretches

Desk work can really build up some serious tension in the muscles and tendons in the fingers, hands, and wrists, so extra blood flow to these areas is always appreciated. Try these stretches every 2 hours or so to help release any of that unwanted tension.

a. Extend your arms to the sides or bring them up overhead and draw 5 to 10 circles one way and then the other with your wrists.

b. Alternate between spreading the fingers and closing the fists quickly, repeating this movement 5 to 10 times to shake off any excess tension.

c. Place your hands on your desk, palms facing up and fingers towards you, putting gentle pressure to counter-stretch your wrists and forearms.

You may instead want to stretch each arm out in front of you and bend the wrist gently inward then outward, counter-stretching with your other hand. Hold each side 5 to 10 breaths.

9 Beauty Boosting Supplements

Posted: Thu, 04 August 2016, 13:02

Whilst there are no pills that can compensate for a poor diet or a chronic lack of sleep, a high-quality supplement when used in conjunction with a good diet and lifestyle can certainly help you fight the aging process and boost your overall beauty.

If you want smoother skin, thicker hair, and stronger nails, you can give an almighty boost to your already balanced diet with these 9 beauty-enhancing supplements.

No. 1 - Essential Fatty Acids

Essential fatty acids are fatty acids that the body cannot manufacture itself, and so therefore need to be obtained from the diet. These essential fatty acids are known as Omega-3 and Omega-6.

Essential fatty acids regulate inflammation, hold moisture, distribute melanin and prevent free radical and oxidative damage that causes skin aging.
Studies also show that supplementing with EPA and DHA could inhibit the UV-related damage that causes premature aging and wrinkles.

Essential fatty acids may help prevent eczema, inflammatory skin conditions, slow skin healing, splitting nails, dull and thinning hair, and dry, scaly skin.

Double Chocolate Vegan Brownies

Posted: Thu, 04 August 2016, 10:06

Is there anything better than an afternoon cuppa accompanied by a rich, melting chocolate brownie? Brownies are very much a thing of nostalgia for me. They were the first cake I learned to bake at the tender age of five I continued to do so insesantly for the next decade until I became interested in the concept of healthy eating. Since then, I have kept them to special occasions, birthdays, and rainy day treats. Of course I have played around with making healthy versions, and sure, I quite like the raw versions, versions made with dates etc, but we would be kidding ourselves if we were to say they were a direct and completely satisfying substitute to our childhood favorites.

That is until I discovered this recipe. Eating these, you would have no idea that they were healthy(ish). These bad boys are vegan friendly, grain free, and refined sugar free. The major selling point - no ground seeds, nuts, dates, vegetables (I despise sweet potato brownies), pulses - nada. Just gorgeously decadent almond butter, rich dark chocolate and a few other bits and bobs.

Brownie lovers rejoice! Your savior is here! I served these up with strawberries, Nobo ice-cream and a sprinkle of icing sugar but they would be just as good on their own.

Crumbly Everything Cookies

Posted: Wed, 03 August 2016, 11:27

I don’t know about you, but just as I get into work every morning and boil the kettle, I get a hankering for something to go alongside with my first cup of tea of the day. As I’m the type who eats breakfast almost as soon as I wake up, it’s normally been at least a solid hour by the time I’ve made the morning commute and seated myself at my desk, and it just doesn’t feel right to begin the day’s work without a small snack that’s both comforting and nutritious. Don’t judge me. It’s the little things. While I don’t tend to crave something overly sweet or sugary, it most definitely must be crumbly and biscuity. And so came about this creation. 

Each ingredient is chosen with care to be as nutrient dense as possible, so to give sustenance in the time between your morning fix of tea or coffee and lunchtime. With a base of spelt flour, oats and coconut as the dry ingredients, coconut oil and almond butter for healthy fats, and coconut sugar for a touch of sweetness, the final additions are entirely optional. Everything in this batch is a result of what I had at hand after raiding my kitchen cupboards, so feel free to add a little of anything (or everything!) you fancy. For example, you could omit the seeds and cacao nibs and simply increase the chocolate pieces to 100g, or you could add golden raisins for a take on the classic ‘oatmeal raisin cookie’.

This recipe yields a giant load of about thirty biscuits and is perfect to share around the office, for summer picnics in the park with the kids, or to stick in the freezer and bake in smaller batches for an almost effortless homemade treat.

August Special Offers Taster

Posted: Tue, 02 August 2016, 12:01

August is upon us – where does that time go?!

Here’s a nosey of just some of our exciting August Special Offers for you this month- have a look in-store and online for more details on all the fantastic offers Nourish has for you this August!

Nature’s Plus Animal Parade: 20% Off Entire Range

The Nature’s Plus Animal Parade Range Includes whole food vitamins and multivitamins for children come in animal-shaped gummies and yummy liquids to deliver superior-quality support for children's healthy growth and development.

They boast naturally derived essential vitamins, minerals, enzymes and amino acids plus bioflavonoids and botanical extracts.

With their tasty flavours, child friendly textures and diverse formulations, they make nutritional supplementation fun and easy for you and your kids.

Our Range Includes:

Animal Parade Gold 60s
Animal Parade Gold 120s
Animal Parade Assorted 90s
Animal Parade Assorted 180s
Animal Parade Gold Liquid 473ml (16oz)
Animal Parade Gummies Assorted 50s
Animal Parade Vitamin C 90s
Animal Parade Mag Kidz Chewable 90s

For a full selection, pop instore or contact the web team if you can’t find what you’re looking for online.

What’s the Scoop On: Milk Thistle

Posted: Thu, 28 July 2016, 13:12

Milk thistle (AKA Silybum marianum) is an herb native to southern Europe and southern Russia and has been used for thousands of years to support liver, kidney and gall bladder health. In particular, Milk thistle has been used to treat liver diseases like alcoholic hepatitis, cirrhosis, liver poisoning, viral hepatitis, jaundice, as well as gallstones and even hangovers.

You can take milk thistle in many forms:

Tablet form – Try A.Vogel’s Milk Thistle Complex Tablets or Viridian’s Milk Thistle Herb & Seed tablets

Tincture form – Try Viridian’s Organic Milk Thistle tincture or Irish Botanica’s Milk Thistle Tincture

Or view all of our Milk Thistle products here.

Let’s delve in a little deeper shall we?

What are the Benefits of Milk Thistle?

No. 1 - Liver Protection and Regeneration

If you find you are always feeling tired, irritated, bloated, having skin breakouts such as acne, or perhaps perspiring constantly and feeling hot all the time, you may need some liver-love in your life.

Milk Thistle contains a range of therapeutic compounds known collectively as silymarin which is thought to be responsible for many of milk thistle’s beneficial effects, including its liver protection and restoration.

Milk Thistle is known to help prevent liver destruction and enhance liver function through its ability to prevent toxin-induced damage from toxic substances including alcohol, drugs and chemicals.
It also stimulates the growth of new liver cells to replace old damaged cells allowing for regeneration to occur.

26 Ways to Use Your Jar of Coconut Oil

Posted: Thu, 21 July 2016, 10:41

Coconut oil has suffered from quite a bad reputation in the past, but thankfully that’s now changing thanks to many scientific studies revealing the true make up of coconut and its wide array of health benefits.

With its antifungal, antibacterial and antiviral properties, plus its immune, hormone and healthy cholesterol supporting benefits, coconut oil is one of the most versatile (and tastiest!) substances on the planet!

So with that being said, here’s a list of 26 ways to use your jar of coconut oil!


Perfect for light and deep cleansing and typically done in the evening prior to bed, coconut oil makes an amazing cleanser.

Massage a fingertips worth of coconut oil onto a damp face to cleanse your skin and wash off with a hot facecloth for an amazing clean feel.
For a deep cleanse, do the above procedure but massage into your face for up to 3 minutes. Soak your washcloth in clean, hot water, rinse and hold over your face to gently steam your pores to release the oil carrying the impurities. Allow it to stay until it cools.

If you suffer from acne, you’ll be pleased to know that coconut oil contains lauric acid that works as an antibacterial agent to help with breakouts and clear up your skin.


Coconut oil is a totally natural make-up remover and works wonderfully - even on waterproof mascara!
Just dab some coconut oil on a cotton ball and gently wipe your make-up off. Alternatively do the cleansing method as above.

What looks better on a picnic table than a beautifully pasta salad slathered in a blushing pink pesto? Pink pesto you ask? Well once you add beetroot to your pesto you'll never look back. A perfectly subtle sweet and earthy flavour coupled with fresh garlic and toasted walnuts – a match made in heaven. If you want to get the full beauty of this dish, I would suggest roasting your own beetroots but if you want to add pre-cooked shop bought beetroot that will of course work also (Just steer clear of the jarred stuff!)


If you don't know how to roast fresh beetroot follow this link where we show you step by step ... click here

How to Roast Fresh Beetroot

Posted: Tue, 19 July 2016, 11:01

There's nothing better than a trip to the farmer's market to see what gorgeous produce I can play around with for the weekend. For me at the moment, I am obsessed with fresh beetroot. I nearly always roast them to produce that sweet, concentrated earthy flavour. If I'm in a rush I may boil them, but it just isn't the same.

Roasting beetroots is incredibley easy, though they can take a while in the oven. This is perfect if your having a lazy afternoon sitting out the back in the sunshine. Roasted beetroot makes the perfect side salad. Simple slice and drizzed with some good quality balsamic vinegrette. Sprinkle over some chopped basic or parsley and taste heaven. Or you could check out our recipe for Vegan Beetroot and Walnut Pesto, a wonderful addition to your fridge. Just stir through pasta to create the perfect summer alfresco meal.

How to Make Matcha Tea

Posted: Tue, 12 July 2016, 15:16

In my last blog we discovered the benefits of Matcha.
To delve a little deeper, let's get more hands on and taste it for ourselves!
In this blog I'll cover how to make Matcha tea and Matcha lattes in a few simple steps.

Let's get to it!

Matcha Tea


½ - 1 tsp Matcha Powder (depending on required energy levels)

Hot Water (roughly 150-200ml but really it’s down to personal dilution preference) Make sure the water is a maximum temperature of 80°C and never boiling – this will damage the health properties of the tea as well as causing the tea to turn out very bitter in flavour.
The water can be cooler than 80°C if desired.


Add the Matcha tea powder to a Matcha tea bowl or into a cup and add a small amount of hot water to the bowl - roughly 45ml or less.

Using a bamboo whisk, whisk briskly in a figure of 8 or an up-and-down direction to make a thick, green paste with no lumps.

Add more hot water to fill your bowl/cup up to the desired level and whisk until frothy.

Sweeten if desired.

I have often used my little mini electric whisk to get the same frothy consistency, and more than a few times I’ve even added it to my blender to whisk it all together!

What's the Scoop on: Matcha

Posted: Thu, 07 July 2016, 13:22

What is ‘Matcha’?

Matcha is a type of green tea made by finely stone-grinding young delicate green tea leaves into a powder.
This tea has a slightly sweet, grassy, delicate yet somewhat bitter flavour that’s relatively thick in texture.
Matcha green tea is very popular in Asian cultures and has been used for centuries in traditional tea ceremonies; particularly in Japan.

This type of green tea is unique in the fact that the entire leaf is consumed rather than the leaves being discarded after brewing. Brewing matcha involves whisking the powder into a paste with warm water and gradually adding more water until it becomes a tea, as opposed to simply steeping the leaves and then removing them. This is what gives matcha its characteristic flavour profile as well as its fantastic nutritional properties that trump many other types of tea.

July Special Offers Taster

Posted: Tue, 05 July 2016, 14:36

There are so many brilliant offers going on this July, and here’s a smidgen of them!
Have a look in-store and online for more details on all the fantastic offers Nourish has for you!

Dr. Hauschka Free Hand Cream with Every 2 Skincare Products

Dr. Hauschka is one of the leading brands in natural, holistic skin care, providing an amazing range of natural skincare products for face and body, as well as haircare products and a beautiful range of natural makeup and cosmetics.

Their gentle and effective skin and hair care products include cleansing creams and milks, toners, moisturisers, creams, serums, oils, eye care, lip care, masks, beautiful hair lotions, oils, conditioners, and treatments. For the full range of Dr Hauschka products, see here.

Atlantic Oils - Buy any 2 Oils and Get a Free Rosewater 50ml worth €4.95

Atlantic Aromatics is an independent Irish company who specialises in providing pure, natural essential oils. Their oils are extracted from plants that are either organically grown and certified by the Organic Trust Ltd, or harvested from the wild in a sustainable manner.

Choose from the calming properties of lavender oil, the refreshing qualities of lemon oil, or perhaps the antibacterial cleaning properties of tea tree oil. There’s a huge range, so pop on instore or online to have a good sniff test and discover the ones you love.

When you buy 2 oils you’ll get a free Rose water that can be used as a toner for the face after cleansing or moisturising. It’s suitable for dry and normal skin types and provides soothing, cooling, and inflammatory properties when applied to sensitive skin.

The product range includes beautiful essential oils, massage blends, body oils and flower waters. (note the offer is only on essential oils).

What’s in Season: Irish Summer Foods

Posted: Thu, 30 June 2016, 13:01

We all know the benefits of eating seasonally — produce is at its peak in flavour and freshness and it's often cheaper too (horray!)
And with Summer making its appearance (every now and then!) the abundance of colourful food in our shopping bags are just begging to be made into summer-time deliciousness!

The berries are shouting out to be squished into sweet and satisying smoothies, crumbles and baked goods; the tomatoes are jumping from the vine to our plates, pleading to be made into salads or topping off a good pizza! - you get the jist!

So with that being said, within this post I’m going to cover just a handful of what seasonal fruits veggies that are hitting the shelves over July and August plus some tasty recipes too!

In Season: Summer


Related to peaches and nectarines, apricots are small loose-stoned fruit that range from pale yellow, through to orange and flushed pink. The ones you’ll most commonly find tend to be golden coloured with velvety skin and flesh.
When they are ripe, their flesh is sweet, soft and juicy with a mildly sweet taste.

Apricots are nutritionally very beneficial as well as being delicious and incredibly versatile.
They contain bountiful amounts of antioxidants, including Vitamins A and C, plus carotenoids, and flavonoids like lutein and zeaxanthin.

Try out these recipes for some apricotty-goodness!

Blackberry Apricot Salad
Apricot Strawberry Smoothie
Stone Fruit Quinoa Salad

How to Cook the Perfect - Brown Cous Cous

Posted: Mon, 27 June 2016, 16:52

Organic Wholemeal cous cous granules have already been steamed and dried which makes them a super quick to prepare ingredient. They are ‘cooked’ by simply reconstituting them in boiling water. For this reason couscous lends itself to absorb flavour if you use stock instead of water. It has a mild flavour itself but comes alive when tossed with the spices and flavours of Morocco or grilled Mediterranean vegetables.


It is important to measure the quantities of couscous and water. Most packets recommend a ratio of 1:1 or 1:2; it can vary. I have found 1 cup of couscous to 1 and 2/3 water successful.

The aim is to have a light, dry consistency. If it feels wet, place it on a low heat until the moisture has evaporated.

Remember that it will expand considerably; 1 cup of raw will yield 4 cups of cooked.


1. Measure the required amount of couscous into a dish or pan that can be sealed with a tight lid.

2. Pour over the boiling water and give one stir to mix before placing the lid.

3. Allow to sit for 10 or 15 minutes and then loosen it up with a fork or gently crumble any lumps with your fingers.


40z/100g cooked butter beans (per person)

3 or 4 large vine tomatoes or 8 small cherry tomatoes

1 courgette

5 or 6 garlic cloves

1 tbsp. dried oregano

1 ½ tbsp. organic vegetable oil

1 tsp. balsamic vinegar

Handful of wild rocket leaves

Fresh parsley and oregano to garnish

Salt and pepper to taste.

How to Cook the Perfect - Butter Beans

Posted: Mon, 27 June 2016, 16:28

Butter beans, as their name suggests have a rich creamy texture and taste which can be used in all manner of stews, curries, salads and pates. Cooked from scratch (or tinned) they are very satisfying as a main meal or side dish, packed with fibre and protein


1. Dried butter beans need to be soaked overnight in cold water.

2. Refresh the water after soaking and boil in a pan with a bay leaf and/or a strip of kombu which assists in the digestion of most dried beans.

3. Cooking time can vary according to the quality or age of the beans but generally take at least an hour simmering on a medium to low heat.

4. Test them towards the end of cooking and remove from the heat before they start to break up.

Japanese Style Short Grain Brown Rice Salad.

Posted: Mon, 27 June 2016, 15:39

This is inspired by the Japanese tamagoyaki which is a slightly sweet omelette rolled in layers and sliced. If time is an issue just make a basic crepe style omelette. The egg mix is thinned with Dashi; a stock made from Kombu and dried fish flakes. It can be omitted if preferred and a small amount of vegetable stock will do.


4 cups of cooked short grain brown rice

200g chestnut mushrooms (or whatever type is available)

1 large green spring cabbage leaf, finely shredded

1 sheet of nori

A small bundle of fresh chives ( with flowers if available)

2 organic/free range eggs

2 tbsp. dashi

½ tsp. sugar

2 tbsp. organic Japanese soy sauce

1 ½ tbsp. mirin

1 tbsp. organic vegetable oil

1 tbsp. sesame seeds

How to Cook the Perfect - Brown Rice

Posted: Mon, 27 June 2016, 15:28

How to Cook the Perfect - Brown Rice

short brown rice

short brown rice

Organic short grain brown rice

Short grain brown rice is one of the most versatile and nutritious staples for your store cupboard. Cooking it, as with any whole grain, takes a little extra time to prepare but the reward comes from making enough to use the following day in a variety of combinations.

Short grain brown rice has a unique nutty flavour with a soft but chewy texture; the key to holding its shape (and not becoming mushy) lies in the method of cooking and the ratio of rice to water.



Measure one cup of rice to two cups of water.

1. Rinse the rice under cold running water and drain.

2. Place the rice, measured water and a good pinch of salt in a heavy based saucepan.

3. Bring to the boil before placing a tight fitting lid and reduce the heat to very low.

4. Allow the rice to simmer gently without removing the lid for 35 to 40 minutes.

5. Remove from the heat, keeping the lid on, and allow to steam for a further 10 minutes. This is an important stage which allows the rice to absorb all the moisture and helps to avoid mushiness. Loosen the grains with a fork before serving.

One cup of raw rice will yield approximately three cups of cooked rice.
Serve warm with the recipe of your choice and store any cooled extras in the fridge to use for fillings, salads or stir- fry.

Fragrant Basmati Rice Salad

Posted: Mon, 27 June 2016, 13:27

This salad can be served warm or cold. The classic garam masala gives it a subtle depth of flavour without being ‘hot’.

How to Cook the Perfect - Basmati Rice

Posted: Mon, 27 June 2016, 13:18

Basmati Rice

Basmati Rice

Basmati Rice

Brown basmati rice has a delicate fragrance and most popular in Asian cuisine, marrying well with warm spices. It can be tricky to cook, often turning out too mushy because too much water has been used. I have cooked it with less water than it generally says on the pack; one cup of rice to one and a half cups of water. It should be well rinsed in a sieve under running water and let drain before adding the cooking water or broth.




  1. Measure the desired quantity of rice, rinse and drain.
  2. Add 1 ½ times the volume of cold water and a pinch of salt.
  3. Bring just to the boil on a moderate heat. As soon as it starts to bubble reduce the heat to very low and place a tight fitting lid on the pot.
  4. Don’t remove the lid or be tempted to stir the rice while it cooks for about 25 minutes.
  5. Remove from the heat, leaving the lid on, and allow it to sit for another 10 minutes before loosening the grains with a fork.
  6. As with all grains it is wise to cook double the required amount to use cold or reheated the following day.

Moreish Vegan, Chocolate Chip Banana Bread

Posted: Thu, 23 June 2016, 12:24

Ah, this cake. I would almost label it as a ‘Friend Winning Cake’, for without fail, every time I have brought this as a party favour I have been asked/begged for the recipe. Maybe my friends like this cake more than they like me. I hope not, but I’d kind of understand.

Inspired by Dana Bueno's recipe on, we have changed up the ingredients a little bit to make it more healthy eating friendly.

This banana cake strikes the perfect medium between delectably dense and moist, and light and fluffy. The sweetness of over-ripe bananas is balanced by the richness of 80% dark chocolate, meaning that a slice holds its own and doesn't need to be paired with anything else to make the perfect desert, birthday cake, tea-time snack… or breakfast.

Feel free to adjust the sugar as you please. On occasion, I have cut the amount of sugar to 50g for a less indulgent treat, dressed up with a heavenly slather of Keen Vanilla Almond Butter.

Will last for up to five days in an airtight container (if actually it survives that long, uneaten).

In this blog we’re going to uncover the beautifying qualities of a handful of ingredients you have right there in your kitchen, and there’s some real good’ns I tell ya!

So why are we raiding the kitchen cupboards?  I shall explain…

The quality of the ingredients you put on your skin is equally as important as the foods you eat. Since your skin is your biggest organ, anything you put on your skin is going to be absorbed by your body.

Around 70% of what you put on your skin will be absorbed straight into your blood stream, and that includes those nasty toxins found in commercial cosmetics, face washes, lotions and potions.

You wouldn’t eat them, so why would you put them on your skin?

Using natural, chemical-free (delicious) ingredients on your skin is the best way to cleanse, exfoliate, moisturise and detoxify your skin, resulting in brighter, glowing, radiant skin!

So, are you ready to break open the kitchen cupboards and smother yourself in their delicious contents? Good! Then let’s get messy!

5 Natural Home Remedies for Acne

Posted: Thu, 16 June 2016, 14:15

Welcome to part 2 of our Beauty Blog Series!

In this blog we shall be covering 4 Natural Home Remedies for Acne.

Last time we covered how acne and breakouts may be caused and found out some effective ways to address them from the inside. Now let’s find some effective ways to address acne breakouts from the outside.


Raw or cold pressed fats and oils are amazingly good for your skin because they contain beautifying properties with plenty of nutrients, essential fatty acids and vitamins.

You can replace pretty much all of your beauty products like cleansers, moisturisers, body creams, hair conditioner, even shaving cream with various plant oils.
My favourite is coconut oil, but there’s also sweet almond oil, jojoba, argan oil, olive oil, cacao butter, grapeseed or macadamia oil.

Coconut oil makes a wonderful makeup remover as well as an overall face and body moisturizer, plus a fantastic hair conditioner too! It also has antibacterial properties so makes a great oil to help conquer breakouts.

Now I can sense a few sceptics out there at the mention of using oil and acne in the same sentence.
Don’t be afraid of oil. We need oil. Our skin makes oil for a reason and that’s because oil keeps our skin healthy, waterproof, soft and protect ed from bacteria.

When you take a holistic approach to achieving healthy, radiant looking skin, starting from the inside out is the only way to go to get that long lasting natural healthy glow.

Clear skin says a lot about your health. It’s very important to know that what you put in your body is just as important as what you put on it. Your skin really is a reflection of your overall health, and unhealthy looking skin is an indication that you may be unhealthy or out of balance on the inside.

If you’ve followed my blogs for a while you’ll know my advice always focuses on your diet, but over this blog series I will delve in to both internal ways to heal your skin and external ways to get your skin glowing from inside out!

But first…

Why Skin Problems Are Often An Internal Issue

From a holistic point of view, acne and breakouts generally occur when your detoxification organs, mainly your liver and skin, become overburdened due to a heavy load of toxins in your body.
These toxins can come from pesticides on the food we eat, the air we breathe, the water we drink and bath in and even chemicals from household cleaning products.

I wouldn’t be myself if I didn’t mention also that refined sugar, processed foods, food additives, and preservatives are also considered toxic to the body, and are closely linked to acne and inflamed skin conditions.

Your liver deals with a multitude of processes in the body in addition to its job as the body’s main detoxifying organ, and it can become quite overburdened when toxin levels become too great, or when they are entering your body constantly.

June Special Offers Taster

Posted: Fri, 03 June 2016, 18:11

The sun is gracing us with its presence and the long summer nights are approaching – hello Summer!

Being the beginning of June it also means new Nourish offers so let’s get to it!

Here’s just a taster of some of our June Special Offers for you this month - have a look in-store and online for more details on all the fantastic offers Nourish has for you this June!

Green People Sun Cream - €5 Off

It’s happened to all of us: you go on holiday, the sun is gracing you with its sunny presence, you get over-excited to get outside and you end up coming home resembling a lobster.
But never fear sun-worshippers, we have you covered! We’ve got €5 off Green People Sun Cream this month - wooo!

Sunwarrior Classic and Warrior Blend 1kg - €10 off - now only €39.95!

Both Sunwarrior Classic and Warrior Blend 1kg are on offer this with a whopping €10 off!

Sunwarrior Raw Vegan Classic Protein is 100% plant-based made with sprouted and fermented whole grain brown rice protein, whilst Sunwarrior Raw Vegan Warrior Protein Blend combines Raw Organic Pea Protein, Raw Cranberry Protein, Raw Organic and Hemp Seed Protein.
Both contain a balanced and complete supply of essential amino acids, providing essential protein to repair tissue, burn fat and build muscle.

These protein powders are easily digestible, nutrient packed and ideal for health and fitness enthusiasts, in particular those wishing to increase muscle, lose fat and improve overall athletic performance, or for those wanting to increase their overall protein consumption.

Summer Blueberry Pie - Raw, Vegan, and DELICIOUS!

Posted: Fri, 03 June 2016, 09:42

Raw, Vegan Blueberry pie

With the dawn of the summer months, it feels great to liven up meals with unbaked and fresh produce, whilst still making an effort to retain the comfort of traditionally hearty favourites from the colder seasons.

With a raw almond, walnut and date crust, this recipe is a twist on a classic blueberry pie, omitting any need to turn on your oven. The blueberry and maple syrup filling packs a gloriously sweet punch, countered by a slight hint of lemon. If you prefer a more tart dessert, I would encourage you to adjust the sugar and syrup levels, both of which could be halved for a more citrusy flavour. 


For the crust:

50g coarsely chopped walnuts

150g coarsely chopped almonds

15g shredded coconut

175g dates

¼ tsp Pink Himalayan salt

For the filling:

2 tbsp Corn Starch

400g blueberries (fresh is better)

50g coconut sugar

60ml maple syrup

2 tsp fresh lemon juice

Pinch pink Himalayan salt

If you’re in training for the ladies marathon on June 6th, you've probably been putting in the miles during the last few months, making sure you’re well-trained and prepared for when race day arrives - but have you thought about your nutrition and recovery plan?

No matter what athletic venture you pursue, how you train is important. But what you eat before, during, and after your race can also make a big difference in your performance and how you recover.

Throughout this blog I'm going to give you some tips to help support you before, during and after your marathon.

Also, as a well-deserved reward, we’re going to be giving away a free Weleda Arnica Shower Gel to everyone who brings their medal into the shop, so pop on by to collect your muscles' new best friend!

You may or may not have heard Black Seed oil before. It goes by many names, including Nigella Sativa, black caraway, black cumin and Roman coriander, to name just a few.

You can take black seed oil in capsule or in liquid format (available in any Nourish store or online)

Viridian Organic Black (Nigella sativa) Seed Oil
Viridian Organic Black seed (Nigella sativa) Capsules

For over two thousand years, black seed oil has been traditionally used in herbal medicine throughout various cultures all over the world as a natural remedy for many diseases and ailments, as well as to improve general health.

Black Seed (Nigella Sativa) grows throughout India, Arabia, and Europe to about 16-24 inches in height and has white flowers when in bloom. The deep black, sharp-cornered rectangular seeds (no longer than 3 mm) are the part of the plant that is used.

This herb has many many health benefits, but to narrow it down to just a handful, here are just 5 of the health benefits of Black Seed oil that you should know!

With spring settling itself in nicely, it’s finally time to throw open the windows, brush away those cobwebs, and get our hands busy by tackling that spring cleaning naturally!

First things first, let’s talk natural cleaning products.
Switching to natural cleaning products is an important part of creating a toxic-free green home, and with so many natural options out there to accomplish this, it’s time to ditch those chemical-laden cleaners and go green!

But why the fuss? - I hear you ask.

The chemicals found in conventional cleaning products are jam-packed full of harsh chemicals that are toxic, both to our health and our environment. These commercial household cleaners have been linked to adverse health effects and have been shown to cause mild irritations, skin problems and even breathing difficulties such as asthma in some people.

Thankfully, there are many natural alternatives available that can help you make your home squeaky clean whilst also saving you money, reducing your exposure to nasty chemicals and being eco-friendly on the planet – happy days!

Soap up and Scrub up: Our Favourite Natural Soaps

Posted: Thu, 12 May 2016, 12:52

Using the right kinds of products on your skin is important, both for your own health and for the environment.

There are thousands of chemically manufactured ingredients out there used in a high majority of personal care products, from parabens, artificial fragrances and preservatives to genetically modified ingredients – yeeesssh!
All of these nasty things can cause skin irritations from dry, cracked hands all the way to rashes and eczema, not to mention the great environmental damage too.

With an abundance of natural and environmentally friendly soap alternatives out there, I encourage you to embrace a kinder way of cleansing and caring for your skin by using mild and effective products that gently cleanse, tone and refresh without drying the skin.

All of the brands mentioned below are free from any nasties, including SLS, SLES, parabens, synthetic chemicals, colourings, fragrances, artificial preservatives or GM ingredients.

To help you on your quest for choosing a natural and eco-friendly soap, here are just some of our favourite soaps available across our stores:

Quite the favourite range with our lovely Nourish customers, Viridian Nutrition is a UK-based family owned and managed natural health supplement company who produce a range of pure, ethical and environmentally friendly supplements to support and improve health naturally.

Their ingredients are ethically sourced, guaranteed non-GM, non-irradiated with 100% active ingredients and no nasty additives, sugars, colourings or flavourings whatsoever.

Many of Viridian supplements are also certified by the Soil Association and all the packaging is made from recyclable materials where possible – can I get a raise of hands who just LOVE this approach!

In this blog we’re talking top picks for everyday ailments and which supplements may help you, because sometimes in life, everyday ailments rear their ugly heads and we need a little extra TCL.

Supplementation is not a replacement for a healthy diet, and as you have heard from me on countless occasions, it is of number one importance to eat a diet based around whole foods, ensuring we are eating plenty of fruits, vegetables, healthy fats and proteins, and drinking plenty of water.
That being said however, supplementation can be an excellent tool to ensure we’re keeping our nutrient levels where they should be and our bodies in tip-top health!

May Special Offers Taster!

Posted: Tue, 03 May 2016, 15:47

It’s the beginning of May, and what does that mean?

New offers!

Here’s just a taster of some of our May Special Offers for you this month - have a look in-store and online for more details on all the fantastic offers Nourish has for you this May!

Udo’s Choice Ultimate Oil Bend 500ml - €5.00 off!

Udo's Choice Ultimate Oil Blend delivers a balanced 2:1:1 ratio of omega-3 to omega-6 and omega-9 Essential Fatty Acids (EFA's). These essential fatty acids help to promote the health and function of a variety of organs and systems including those of the heart, brain, joints and skin.

If you have dry eyes, dry skin, dandruff, joint pains or a foggy memory, give Udo's Choice Ultimate Oil blend a try!

How do you consume it?

Easy. Udo’s oil can be mixed into smoothies, juices, yogurts, dressings, over vegetables, rice, potatoes, or even into dips and spreads. Just don’t cook with this oil or add it to something piping hot as it will destroy the delicate essential fatty acids.

Going gluten free can be a personal choice, but sometimes an allergy or intolerance means you have no choice in the matter at all!

Wwhether you decided to ditch gluten because you’re intolerant, or if it’s because you’re choosing it for your health, here are 4 gluten free essentials you should absolutely be using.


Millet is a small yellow grain that is naturally gluten free with a slightly nutty flavour.
It’s an alkalising grain (non acid forming) and is considered to be one of the least allergenic and most digestible grains available. This makes millet an absolute must for anyone with celiac disease, those with a gluten/wheat sensitivity or anyone with troublesome digestion.

Millet provides a great supply of nutrients, including magnesium, potassium, zinc, copper, manganese and B vitamins; plus it provides a good source of protein, fibre and antioxidants, helping to prevent oxidative stress and damage in the body caused by harmful free radicals.

Millet is easy to prepare and delicious to chow down on. Millet can be cooked in a similar way to rice, resulting in a fluffy, nutty tasting nutritious grain that you can use in soups, salads, stir-fry’s, or as accompaniment to main dishes, as an alternative to rice, or mixed into a veggie patty/burger. You can even try it as an alternative to oats! Check out this recipe for Millet Cinnamon porridge.

How to Cook Millet: use 1 cup of millet to 2½ cups water; simmer 20-25 minutes.

Other flavoursome ways of eating this gluten free grain can be discovered here:
My New Roots Seriously Super Cereal
Rosanna Davison Nutrition Avocado Spinach and Millet Superfood Salad
The Kitchn How to cook Perfect Millet Every Time

Pick up a bag of organic millet online or instore or checkout other millet products such as:

Biona Organic Millet Wholegrain Bread
Infinity Organic Millet Flakes
Orgran Gluten Free Rice & Millet Spirals

How To Eat Super Healthy on a Budget

Posted: Thu, 21 April 2016, 09:16

A lot of people believe that to maintain a healthy, well-balanced diet you must spend a fortune; but if you’re doing it right, it’s really not as expensive as you might think - you just need to know how!

Here are my 5 tips and tricks for eating well on a budget:

1. Buy in Season

Supermarket shelves are constantly laden with delicious foods harvested from all corners of the globe, and it’s all too easy to be enticed by juicy ripe fruit from America or colourful veggies from Africa; but the problem is these appetizing foods are often out of season and therefore overpriced.

Food is always going to be easier to grow when it’s in season, making it more abundant, less time-intensive for the grower or farmer, and often more affordable for the consumers.

Buying out of season produce is much more expensive because of the shipping distance, the fuel costs, the growing conditions and the amount of people involved in getting that produce from one place to next.

You can save a lot of money by choosing locally produced fruits and veggies that are in season, plus they’re much more likely to be fresher and contain bountiful amounts more nutrients.

For more info on reasons to eat in season, check out our previous blog here: 5 reasons to eat in season

One popular question I get asked a lot is “Why are we advised to supplement our diets?”

Revive Active’s ethos stems from how the modern world is busy, stressed, fast paced and full of on the go workers, often working indoors and the majority being relatively inactive.

Our bodies have a constant struggle to detoxify the unavoidable pollutants we put into it such as environmental pollutants like car exhaust fumes, chemical laden washing and drinking water and pesticide ridden and nutritionally deficient foods.

This is where Revive Active comes in – they offer a health supplement that can help fill in those nutritional gaps we may have and help keep our bodies fueled, supported and energized.

Of course, a proper diet rich in fruits and vegetables is ALWAYS the way to go, plus regular exercise and a good night’s sleep, but supplementation is a helping hand for those who feel the negative effects of a busy or stressful life, or for those who need additional support in their lives.

What's in Season: Irish Spring Foods

Posted: Thu, 07 April 2016, 09:50


Spring has sprung and to prove it, the Daffodils are dotting themselves all over the place, the baby lambs are just popping out with excitement, and the arrival of the new-season fruits and veggies are making their way onto our supermarket shelves and farmers market stalls – yippie!

So to do Spring its justice, what better way to celebrate it than by feasting on the delectable foods it has to offer us?!

Within this post we’re going to delve in a little deeper into what veggies are hitting the shelves this month and what you can do with them!

In Season: Spring


If it’s good enough for Popeye, it’s good enough for us!

Spinach is a firm favourite amongst many, and loved throughout the world for it versatility in cooking and salad dishes, its delicate but delicious taste and its undisputed health benefits.

Spinach is loaded with nutrients, giving you plenty of Vitamin A, C, E and K, plus manganese, folate, zinc, magnesium, selenium and potassium.
With this plethora of nutrients, spinach helps to protect and strengthen the immune system, loads us up with antioxidants to help neutralize harmful free radicals in the body; helps to support bone health, cardiovascular health, eye health and to top it off, even helps keep skin looking fresh and radiant.

Spinach is so easy to add into many many dishes, and with its slightly sweet and subtle flavour; it goes really well with fruits and healthy fats like almond butter or avocado, so you can even add into your green smoothies or juices. The options are limitless!

Try these recipes on for size: (please note arugula is also known as rocket over these parts!)

April Special Offers Taster!

Posted: Sun, 03 April 2016, 10:51

There are so many brilliant offers this month; it’s hard to highlight just a smidgen of them!
Here’s just a taster of some of our April Special Offers for you this month - have a look in-store and online for more details on all the fantastic offers Nourish has for you this April!

Source of Life Gold – Save up to €8!

This month we have one of your favourite offers gracing the shelves once again, with a brilliant saving of €8 off the 887ml Source of Life Gold liquid and the 90 tablets, and a €2.15 saving on the smaller 236ml size – happy days!

So what is Source of Life Gold?

It’s a whole food-based multivitamin supplement made from all whole food concentrates and extracts of more than 120 colourful fruits and vegetables.

Available in both liquid and tablets, each contains a complete daily vitamin profile from high potency vitamins, organically bound minerals and amino acids for easier assimilation, with further nutrition from a whole food based trans-resveratrol complex, mushroom blend, omega fatty acids blend, full-spectrum prebiotic complex and an enzyme-rich whole food blend.

The liquid supplement has a delicious tropical fruit flavour making it really easy to add into your daily routine, and the tablets are just 3 a day.
These products are also free from gluten, artificial colours and sweeteners.

At the beginning of the season, usually around April, hay fever sufferers often start to feel the dread of another season of itchy eyes, runny noses and sleepless nights – do I hear a conformational sneeze there?

Hayfever symptoms are not only annoying, irritating and utterly frustrating but they can also be very disruptive, interrupting our daily lives in more ways than we may realise.

Not only do you get the joy of stinging puffy eyes, blocked and runny noses, and mysterious skin rashes, you can also end up having difficulty sleeping, or having to cancel social engagements because your symptoms have made you feel so rubbish.

So, what is Hay fever?

Hay fever is a type of allergic rhinitis which arises when your immune system assesses a particle entering your body and reacts to it as a threat, aka an allergen. In this case, the allergen is in the form of pollen from trees, grass, or flowers.

If the immune system decides (rightly or wrongly) that this particle is going to endanger the body, it triggers a response to kill it, causing inflammation of the mucous lining of your respiratory system and encouraging a secretion of thick, sticky mucus to trap the foreign particle.

The cause of the swelling, redness and itching that goes hand-in-hand with hayfever is the result of elevated histamine, an inflammatory compound present within us. When histamine levels rise, this can lead to symptoms that are very similar to the feeling of a common cold and can occur immediately after coming into contact with the allergen.
These may include sneezing, running and stuffy nose, watery or itchy eyes, scratchy throat, skin itches and even the loss of your sense of taste or smell.

The swelling that histamine causes throughout your nasal passages makes your respiratory tract far more sensitive to airborne irritants, so you may want to avoid wearing perfume or using spray deodorants, as well as swapping chemical based household cleaning products such as air fresheners and cleaning sprays, all of which can aggravate your hay fever symptoms further for natural alternatives.

Top Tips for Naturally Improving Your Sleep

Posted: Thu, 24 March 2016, 10:36

To feel so desperately tired, yet not be able to drift in to the realm of blissful slumber is a feeling of utter frustration and exhaustion, am I right?
To hear your brain whirring thoughts around like a merry-go-round and listing what feels like an ever-growing list of to-do’s for the following day or week can be sleep destroying.

Sleep is vitally important to your health; and looking after yourself and getting your nightly sandman visit is vital for your energy levels, your immune system, your weight and ultimately your happiness.

Waking up each morning desperately clinging to the duvet and begging for more sleep is not a ‘normal’ feeling to have after a nights sleep. You should not be feeling groggy, still half asleep and grappling towards the nearest coffee filled mug.
The sign of really good nights sleep is when you feel revived, regenerated and ready to kick start the day!

Sleep requirements are pretty variable, but generally everyone needs between seven to nine hours of good quality sleep a night for their brain and body to perform at its best.

During the night your brain cycles through different stages of sleep which determines the quality of your sleep. After about five to ten minutes in stage one, your brain moves into a deeper stage two, and over the next hour it goes to stages three and four, in which the electrical activity slows way down. After slow-wave sleep, your brain progresses into REM (rapid eye movement) sleep, in which it becomes a lot more active.

Your brain runs through all the sleep cycles sequentially roughly every 90 minutes, then starts over again at the beginning. Therefore, if you have constantly interrupted sleep and are unable to sleep right on through the night, your snooze is less restorative to your brain. You'll feel it the next day even though the number of hours you slept may have been sufficient.

6 Helpful Herbs You May Never Have Heard Of But Should

Posted: Thu, 17 March 2016, 08:57

I think it would be fair to say that everybody is familiar with quite a handful of herbs, like basil, mint, parsley and coriander, but how many people know what else herbs can do, more than simply adding flavour and colour to their favourite dishes?

Herbs also have a wealth of healing and restorative powers that are pretty darn impressive and have been used to make traditional cures by herbalists and apothecaries throughout the centuries to help anything from stress, infection, inflammation, through to skin healing by restoring the body’s homeostasis.

There is a world of herbaceous plants out there you might not know about, most of which can be made into effective herbal tonics, teas, tinctures and supplements, so here I give you 6 amazing herbs you may never have heard of but should:

1. Milk Thistle

Milk thistle (AKA Silybummarianum) is an herb native to southern Europe and southern Russia, and contains a range of therapeutic compounds known collectively as silymarin.
Milk thistle has a long history of use as an herbal medicine, largely for ailments of the liver, being used for its protective and restorative qualities as well as its detoxification properties.

Milk Thistle is known to help prevent liver destruction and enhance liver function through its ability to prevent toxin-induced damage from toxic substances including alcohol, drugs and chemicals. It also stimulates the growth of new liver cells to replace old damaged cells allowing for regeneration to occur.

Staring at a wall of teas can be daunting. There are so many options to look at before choosing the right one for you, and with each one having a different purpose; it’s hard to know which one to go for!

Tea offers so much more than just warmth and hydration. Some teas can boost the immune system, cleanse and detox the body, while others can have relaxing or stimulating qualities, be rich in antioxidants, or have fantastic anti-inflammatory or digestive aiding properties.
Then of course there’s the option to pick your tea based on its flavor.

If you’re feeling like branching out and trying a new brew, here are 9 of our favourite sips to help you make your decision:

1. Green Tea

Green tea is native to the rainy forests of Southeast Asia and is cultivated in China, India, Japan, Burma, Turkey, Pakistan, Argentina, Sri Lanka and Africa.

A personal favourite of mine, green tea has built up its good reputation through its variety of boast-able qualities, with a major one being its extraordinary source of antioxidants. These act as free radical scavengers, decreasing the oxidative stress on the body and helping to fight off disease and aging.

March Special Offers Taster!

Posted: Thu, 03 March 2016, 08:29

Here’s a nosey of just some of our exciting March Special Offers for you this month..

Solgar - Buy One Get One Half Price!

A very popular offer for a lot of you out there, this month we are once again offering a buy one get one half price across our whole Solgar range!

Solgar's supplements range includes vitamins, minerals, amino acids, omegas, probiotics, herbs, antioxidants and many more to meet your supplementation requirements.

Our most popular Solgar products are Female and Male Multis, Magnesium Citrate, Solgar 7, Ubiquinol CoQ10, L-Lysine, Turmeric Root, B50, Formula B100 and Methylcobalamin (B12).

Meridian Almond Butter 1kg – Save €8!

Now this is one a lot of you have been waiting for!
Meridian Almond Butter is fantastic spread on anything from toast to crackers, added to smoothies, baked goods or dare it be said, straight off the spoon!

Nut butter is brilliant to add to your diet, not only because it’s really delicious but also because it’s incredibly good for you, giving you much needed vitamins, minerals and fibre, plus it gives you a big dose of plant protein that will leave you bursting with energy!

6 Ways to Encourage a Healthy Digestive System

Posted: Wed, 24 February 2016, 13:39

Just think about how amazing the human gut really is. It’s a fantastic system of intake, distribution, and elimination. It’s always hard at work, digesting everything we put inside, balancing out what are the nutrients we need and the rubbish that we don’t need.

When your digestive system is sluggish or overburdened, you may notice some effects in your health, such as irritable bowel syndrome (IBS), bloating, constipation, diarrhoea, heartburn, or gas. In some cases you may even experience food allergies or intolerances, skin rashes, eczema, lack of energy and lethargy.

Taking good care of the gut really is essential to our well-being. Here are 6 ways to encourage a healthy digestive system.


Remember, your stomach doesn’t have teeth! Good digestion starts in your mouth so you must make sure to chew your food well for optimal digestion. One cause of poor digestion is the under-production of digestive enzymes. This can be from a diet lacking in enzyme rich foods (think raw fruits and veggies) through to rushed eating and a lack of chewing. A lot of people gulp their food down, barely taking the time to chew.

Have you ever felt tired after eating? The complete opposite of what you are generally aiming for!

It takes a lot of energy to break down large chunks of poorly chewed food and this puts a strain on your already busy digestive system. When you’re falling asleep after eating, this can mean that your body simply doesn’t have enough energy to process your food and keep you awake!

New in Nourish this February!

Posted: Fri, 19 February 2016, 09:58

We’ve got some more exciting newbies in Nourish making themselves at home on our shelves!
Here are just a few that are making their Nourish debut.

Meridian Coconut and Almond Butter 170g

Meridian have combined their moreishly good almond butter with pure coconut and a dash of honey to make an indulgent and satisfying smooth nut butter, and I assure you, it does not disappoint.

It’s fantastic spread on anything from toast to crackers, added to smoothies, baked goods or dare it be said, straight off the spoon!
Why not try Meridian’s recipe for overnight cardamom & coconut oats with chia jam – it’s the perfect way to start using your Coconut and Almond butter for a satisfying and healthy start to your day!

Revive Active Mastermind 30 Sachets

Revive Active Mastermind is an all-inclusive supplement combining amazing active ingredients that have been proven to play a key role in mental performance, brain and cognitive function.
Some of the key nutrients within this formula include Omega-3, vitamin C, vitamin E, vitamin B12, zinc.

This Revive Active supplement helps with focus, preparation and performance, making it an excellent addition to the diet for students, anybody under mental stress in their work of personal life, and for seniors to support normal mental performance, brain and cognitive function.

Revive Active Mastermind is an effervescent supplement that easily dissolves in water, making it a great alternative for those who do not like to swallow tablets and capsules.

Our skin changes with each season, but in the colder months it can often be more noticeable, what with the steep dip in temperatures, the bracing winds, the dehydrating central heating and any changes in diet, these can cause all kinds of chaos to the skin.

Our skin is a reflection of our inner ecosystem, so our skin’s health and appearance is the first sign to seeing how things are functioning on the inside.

Ultimately, it all comes down to what foods we eat, what we drink, the air we breathe and the health and happiness of our digestion. Those 4 things create the foundation for clear, glowing, gorgeous skin.

Here are my 6 top tips for developing your best skin.

1. Drink More Water.

One of the best ways to support your skin is to drink plenty of water throughout the day.

Your skin's health starts from the inside out, and as your body's largest organ it's one of the first places to show the signs of dehydration.

During the colder months we tend to spend more time inside, and this can mean drier air from heating (or even air conditioning!) which can lead to dry flaking skin, dandruff and frustratingly enough, can sometimes even lead to breakouts due to your skin going into oil-making overdrive to compensate for the dryness.

You may not notice that you’re thirsty, but your skin sure does—make sure to stay hydrated with plenty of water, coconut water or even green juices to provide you with an additional bunch of nutrients and an abundance of skin loving minerals.

February Special Offers Taster!

Posted: Tue, 02 February 2016, 12:26

Here’s a taster of just some of our exciting February Special Offers for you this month..

Pai - Buy any two Pai Products and get a FREE Pai Hand Cream (excluding the muslin cloth)

Pai is a gentle yet completely effective line of organic skincare products known for its purity and made from natural, plant-based ingredients.
Pai products were developed for the most sensitive and allergy-prone skins, making them suitable for all skin types, including sensitive, normal, oily, combination, dry and mature skin types.

The Pai range includes Moisturisers, Facial Oils & Serums, Cleansers, Toners, Masks, Exfoliators, Eye, Hand and Body products.

Better you – 20% off DLux Range

Better you DLux Vitamin D supplements are fantastic, easy to use and highly absorbable oral spray bottles for the whole family.
The range includes Vitamin D for pregnancy, Infants, juniors, and adults in strengths of 1000iu and 3000iu.

Increasing your Vitamin D, especially in the winter is a good idea. Vitamin D is a great immune supporting and boosting vitamin that is often something we’re deficient in. It promotes a healthy, balanced immune system through its key role in regulation and differentiation of immune system cells.
Deficiency in Vitamin D can reduce immune function which can increase the likelihood of you picking up any infection or virus going around.

It can be worth taking a high-quality vitamin D supplement all through the year, though especially throughout winter, as although the body does manufacture vitamin D when the skin is exposed to sunlight, for people living in northern latitudes where there is less sunshine, it is recommended to supplement with the nutrient to prevent deficiency.
Those prone to SAD (seasonal affective disorder), this one is a must have!

Scrumptious Ways to use Sunwarrior Protein Powder

Posted: Fri, 22 January 2016, 11:49

It's the last week of our January Sunwarrior offer with a whopping €10 off both Sunwarrior Classic and Warrior Blend 1kg!

With the help of our lovely Nourish team, we have gathered together some mouth-wateringly good ways to show you how you can enjoy your Sunwarrior; but first let me explain what Sunwarrior is....

Sunwarrior Raw Vegan Classic Protein is 100% plant-based made with sprouted and fermented whole grain brown rice protein, whilst Sunwarrior Raw Vegan Warrior Protein Blend combines Raw Organic Pea Protein, Raw Cranberry Protein, Raw Organic and Hemp Seed Protein.
Both contain a balanced and complete supply of essential amino acids, needed for proper growth and healing, cardiovascular function, hormone manufacturing and muscle contraction.

These vegan protein powders are easily digestible, nutrient packed and ideal for health and fitness enthusiasts, in particular, those wishing to increase muscle, lose fat and improve overall athletic performance, or for those wanting to increase their overall protein consumption.

Protein also stabilizes your blood sugar levels allowing a slow release of energy into your cells. This helps to keep your blood sugar levels balanced meaning your moods, hunger and energy levels will remain balanced.

Here are a few ways our Nourish staff enjoy their scoop of protein goodness!

5 Tips to Help You Stick to Your Exercise Regime

Posted: Fri, 15 January 2016, 09:52

To be healthy, happy, relaxed and full of energy, with a strong digestion, a super human immune system and a glowing complexion, we need to look after ourselves through what we feed ourselves and how we engage our bodies and our minds.

It’s all too often that we set ourselves New Year’s resolutions that have unrealistic expectations written all over them that ultimately fail due to harsh limitations and restrictive work or life schedules.
This can leave us feeling disappointed in ourselves, frustrated and back to square one.

The key to sticking to your workout goals is consistency. Once you’ve decided to make the change and you do it consistently, it soon becomes a natural habit.

It’s also important to be positive about the changes you have in place and to have belief in the fact these changes can help get you where you want, both in your physical health and your mental health.

Here are my 5 Tips to Sticking to your Exercise Regime:

4 Simple Detox Tips for a Healthy New Year

Posted: Thu, 07 January 2016, 10:55

Detoxing is the process of eliminating and or neutralizing toxins through our major organs, including the colon, liver, kidney, lungs, lymph and skin.

Our bodies naturally cleanse and filter toxins everyday as one of its most basic automatic functions, but sometimes the need for a detox or cleanse can come along after the body has been overwhelmed by an unhealthy diet and/or lifestyle, or after being in a polluted environment. (I’m talking one too many New Year drinks, a truck load of mince pies and a Christmas party-turned-all-nighter!)

A cleanse or detox works by optimizing our natural cleansing system and taking the weight off the detoxifying organs for a while. This allows organs such as the liver, one of the main detoxifying organs to have a bit of a break.

In short, detoxing is the process of removing toxic substances and allowing your body to heal and regenerate itself.

In this modern world with all its toxic battering, we need to put a lot more attention on natural detoxification and cleansing and allow the body to heal itself and regenerate new healthy cells.

Often the Christmas season means an onslaught of some of the naughtiest of things, including an over-abundance of sugar, animal protein, refined/processed fat from sweets, pastries, deserts etc. and too much caffeine and alcohol.

This onslaught can radically alter our internal ecosystem and put a much higher burden on our natural detoxification system that’s in place.

Here are 4 simple tips to add to your daily routine to give your body a gentle, helping hand towards a fresh and healthy New Year!!

January Special Offers Taster

Posted: Tue, 29 December 2015, 12:45

Here’s a taster of just some of our exciting January Special Offers for you this month..

Sunwarrior Classic and Warrior Blend 1kg - €10 off!

Both Sunwarrior Classic and Warrior Blend 1kg are on offer this with a whopping €10 off!

Sunwarrior Raw Vegan Classic Protein is 100% plant-based made with sprouted and fermented whole grain brown rice protein, whilst Sunwarrior Raw Vegan Warrior Protein Blend combines Raw Organic Pea Protein, Raw Cranberry Protein, Raw Organic and Hemp Seed Protein.
Both contain a balanced and complete supply of essential amino acids, providing essential protein to repair tissue, burn fat and build muscle.

These protein powders are easily digestible, nutrient packed and ideal for health and fitness enthusiasts, in particular those wishing to increase muscle, lose fat and improve overall athletic performance, or for those wanting to increase their overall protein consumption.

7 Gluten Free and Dairy Free Festive Desserts and Nibbles

Posted: Mon, 21 December 2015, 10:11

Christmas is not Christmas if it doesn’t have the naughty bits!
But who wants a sugar crash or to wind up feeling bloated, sluggish and squishy around the edges?!

Christmas is the time to enjoy yourself with family and friends and to tuck into delicious meals and sweet treats, but if you know that something doesn’t make you feel particularly good then don’t feel the need to over-do it, just enjoy it in moderation. Alternatively, make a you-friendly version.
If you know you’re sensitive to gluten, try making them gluten free; if you know dairy is not going to go down well, make them vegan or dairy free.

There are small things you can do to keep yourself feeling great this festive season rather than feeling constantly bloated and sluggish, and that’s to be self-aware of what you’re putting in your belly.
Keep it clean, fresh, unprocessed and homemade :) 

Here are 7 delicious gluten free and dairy free festive desserts and nibbles to keep your sweet tooth content and your belly smiling from inside out.

With Christmas just around the corner you may be in need of some Christmas recipe inspiration to help pin down your Christmas Meal Plan this year.
Perhaps you have a vegetarian or vegan guest coming for Christmas this year, or maybe you yourself are following a plant based or gluten free diet and need some inspiration.
Here’s where I come in!

This list was very difficult to narrow down, but I think you will be more than stuffed after consuming this lot!

This collection is quite an ode to some of my favourite recipe developers, primarily Delicious Ella and Green Kitchen stories – but it won’t take you long to realise why - they know how to combine flavours that make your Christmas socks pop off!

Green Kitchen Stories - Mustard Quinoa, Cranberry & Kale Salad

4–6 servings

This salad is made using Red quinoa with a mustard and lemon dressing, served with fresh kale, pomegranate seeds, cranberries, and roasted pecans. It’s perfect for any holiday gathering and makes a great side dish on Christmas Day.

Nourish Christmas Opening Times 2015

Posted: Tue, 15 December 2015, 11:14

With Christmas and New Year fast approaching the number of shopping days are getting a little trim, so for those of you still looking to make your Christmas purchases, or to top up your food cupboards before the big day, here I’m listing the Christmas Opening hours for each of our 7 Shops and the Webstore for online ordering.

Have a scroll down to find the shop you’re looking for with a full listing of times.

On behalf of everyone at Nourish, I’d like to say a big thank you to all our customers, and wish all of you a very Merry Christmas and a happy New Year!

Nourish Webstore, Floor 2, Nourish Wicklow Street, 16 Wicklow Street, Dublin 2
Tel: 01 670 3223

To ensure Christmas delivery, here in the Webstore we will be taking orders up until 12pm on Friday 18Th December.* Any online orders made after this time will be dispatched on the 4th January.

*All orders will be sent out on the 18th December so long as we have everything in stock.
If there are any missing items we will contact to arrange an alternative item in replacement.

This week we have our very own Aissa, manager of our Donnybrook store guest blogging for us and sharing some of her favourite winter recipes.
Aissa has been a vegetarian since she was 10 and became a vegan in 2008.
She is an enthusiastic baker of healthy vegan baked and unbaked goods and a dab hand at healthy and tasty vegan meals. So much so that she is now blogging her creations on her blog veganetcetera after popular demand.

Aissa has a wealth of knowledge and is incredibly enthusiastic about health and delicious food, and here in this Foodie Feature guest blog she will lay out a collection of vegan and gluten free recipe ideas to inspire you this festive season!

1. Vegan Lentil Nut Loaf - can easily be gluten Free

“Most years I make the very traditional Lentil Nut Loaf for Christmas dinner - this year included! It is handy as it can be pre-made, sliced and popped under the grill or in the oven to heat up.
This recipe is a mix of many, from cookbooks and various websites. I think the most influential recipe for my Lentil Nut Loaf is from My Vegan Cookbook, Lentil Loaf. It is only fair to give him credit. Also he has pictures (hides face behind hands and blushes)
Serve this with your favourite veggies, salad and maybe some vegan gravy and you're Christmas feast is good to go! It is very filling and is just as lovely the day after.“

Unfortunately we all know winter is filled with sniffles and colds and the epidemic of low energy levels. That’s why in Nourish we see certain types of product fly off our shelves this time of year—namely immunity support supplements.

When you work on the shop floor, you learn a thing or two about the products on hand. You hear stories and recommendations, give advice and talk with your suppliers. You also look at what’s selling and find out what gives that particular product its zing of popularity.

Rather than keeping all these gems of knowledge in my own head, I’ve decided to share a few of the top supplements on our shelves, from the best sellers and staff picks to the ones that are backed by good ol’ science.

Vitamin C and Zinc

Numerous studies have proven time and time again the effectiveness of Vitamin C in high dosages for prevention and relief of cold and flu symptoms.

Vitamin C is an ideal preventative and curative when supplemented at 1000-2000mg per day as shown in studies.

It’s been quite mild this autumn, but boy do I feel that chill in the air today!

Now that winter finally feels like it’s in the air and the holiday season is almost here, you may be in need of a little immunity boost to help see you through the winter sniffle free.
With the change of season, you may be more susceptible to those colds and flus going around.

Stop them in their tracks with these 5 Top Foods for Staying Healthy This Winter.

And remember to keep an eye out for our upcoming sister blog on Nourish’s Favourite Supplements to Keep You Healthy This Winter for further immune supporting advice!

1. Eat some Garlic

Garlic is one of our most versatile herbs, helping to provide respiratory, immune, digestive and cardiovascular support.
Garlic is fantastic at helping to fight infection and bacteria because it helps to stimulate immune function. It also has antimicrobial properties which act on viruses, bacteria, fungi and worms.

It even has mucus-thinning compounds that are excreted partially through the lungs making it a useful herb when preventing and resolving respiratory infections. 

December Special Offers Taster!

Posted: Tue, 01 December 2015, 11:31

Here’s a taster of just some of our exciting Decembers Special Offers for you this month..

Solgar - Buy One Get One Half Price!

This month we have a brilliant offer on our whole Solgar range, offering a buy one get one half price across the range!
Solgar's supplements range includes vitamins, minerals, amino acids, omegas, probiotics, herbs, antioxidants and many more to meet your supplementation requirements.

Our most popular Solgar products are Female and Male Multis, Magnesium Citrate, Solgar 7, Ubiquinol CoQ10, L-Lysine, Turmeric Root, B50, Formula B100 and Methylcobalamin (B12).

Green and Blacks - 2 for €6 on all 100g Bars!

Need I say more? Grab any 100g sized bars from a multitude of flavours, from the most popular 85% Dark all the way through to organic milk chocolate with almonds, butterscotch or dark chocolate and mint. It even includes the new Thins – hello Salted Caramel!

Treat a friend or family member this Christmas, or purchase some for yourself and get creative in the kitchen and whip up some festive treats! Did somebody say clementine’s dipped in melted dark chocolate? Mm..mmm!

As we approach the colder months of the year, colds, the flu and general winter bugs can become more common. What’s worse, with the added stress of the festive season approaching, stress levels can increase and bad habits can follow.

Your lifestyle and dietary choices can directly affect how strong your immune system is, and so by replacing those bad health habits with good ones can help keep your immune system strong and healthy.

Here I’m going to lay out my 5 lifestyle choices on how to help support and boost your immune system:

So, why might you have a weakened immune system?

There are many contributors to a weakened immune system, including:

• Eating a bad diet consisting of limited fruits and vegetables, and high in refined sugars, processed and refined foods

• Eating lots of fatty foods, especially processed fats

• Drinking excessive amounts of alcohol and/or caffeine

• Being stressed, unhappy or unable to relax

• Not getting enough sleep / good quality sleep

• Smoking

The Top Ten Superfoods with Natural Superpowers

Posted: Wed, 18 November 2015, 12:01

So what are superfoods?

Superfoods are nutrient-rich foods considered to be especially beneficial for health and well-being.

They are jam-packed full of antioxidants, polyphenols, vitamins, and minerals, making them fantastic nutrient powerhouses to help fight disease, infection, free radicals and to help promote and support good health.

One of the most touted benefits of super foods are their high levels of anti-oxidants that fight free radicals in the body. Free radicals are a natural occurrence through metabolism, however extra and unnecessary free radical loads put on our bodies by external factors including pollution, cigarette smoke, radiation, burnt foods, deep fried fats and cooked foods can increase the amount of harmful free radicals. When enough of these free radicals are created and not counteracted by antioxidants, symptoms of illness can occur, from cardiovascular health to immune system problems.
This is when you need antioxidants to build up the immune system and fight off the free radicals in the form of superfoods (added to your healthy meals) and/or supplements. 

Luckily, superfoods taste AMAZING, but just in case you need even more convincing, I’ve got a few fast facts about them for you.

One of the biggest risks for women past the Menopause is osteoporosis. This condition is often referred to or known as ‘thinning of the bones’, when bones lose their calcium content and weaken. This can due to the lack of hormones that previously maintained the bones, along with several other factors from diet to a sedentary lifestyle. .

Hormones, Vitamins and Minerals

The hormone oestrogen is an important factor stimulating the cells responsible for building bones. Gradual loss of bone strength can occur as there are lower levels of this hormone during and after the menopause.

But it’s not only calcium that is important when it comes to bone health.

You also need Vitamin D, C and K, along with minerals boron, selenium, copper, zinc and phosphorus to support good bone health.

Together these enhance the way calcium is absorbed by the body and enables it to be effectively incorporated into the bones.

Good food sources of calcium include: green leafy vegetables, broccoli, soya, figs, millet, oats, almonds, sesame seeds, sardines, chickpeas, tahini, seaweed, watercress and quinoa.
Good food sources of Vitamin D include: Fatty fish such as salmon, mackerel and sardines, canned tuna, eggs, fortified dairy and soya products, some mushrooms and of course, sunshine! 
Good food sources of Vitamin K include: K1 is synthesised by plants and vegetables such as green leafy vegetables, avocados, kiwis; and K2 by gut bacteria e.g natto (fermented soya beans) and fermented cheeses.

For further information and details, I recommend you read Marilyn Glenville Natural Solutions to Menopause.

During the menopause, some women can find their hair loses its bounce and strength; their skin becomes drier and less firm, or that their nails lose their condition and strength.

These are all facts of life as we age, and thanks to those hormonal changes during the menopause they can cause the connective tissue under our skin to become thinner and less elastic, and our hair to thin down.

Eating a nutritionally rich diet, getting plenty of fresh air and exercise are always going to be the key players in keeping you looking and feeling at your best, but here are 3 of the main ones to ensure you’re including:

1. Consume plenty of fresh fruits and veg - these contain vitamin C which is known to help build up collagen which gives skin its elasticity.

They also contain bountiful amounts of antioxidants to repair damaged cells, bring nutrients to the skin, hair and nails, reduce inflammation and even slow down the signs of aging.

High antioxidant foods include: blueberries, green tea, acai berries, goji berries, pomegranates, spinach, raspberries, purple grapes, mulberries and green algaes to name a few.

Menopause can be challenging time for your body, often leading to difficult side effects like weight gain, low mood, anxiety and irritability. While there is no cure-all for menopausal symptoms, there are a few natural ways to help stave off some of the worst aspects of the symptoms and make life a little easier.

Weight gain

As we get older, our metabolism can start to slow down, making it easier to gain weight.
It can also mean a natural reduction in physical activity which also slows down the metabolism.

You also have to take into account that changes in hormone levels can have an influence over body weight as well, so keeping yourself physically active and ensuring you’re eating well is essential.

Going long stints without eating, or living off stimulants such as coffee, tea and sugar can all cause blood sugar fluctuations which not only encourage symptoms like hot flushes, but also slow down your metabolism even more, increasing your chances of weight gain and triggering other menopausal symptoms along the way.

Focus on plenty of leafy greens, colourful fruits and veggies, good fats like avocado, chia, flax, healthy protein sources <see my protein blog here> include some grains like brown rice, or pseudo-grains like quinoa and keep yourself hydrated.
Ensure that you keep your blood sugar levels balanced and your energy levels stable by eating little and often, every 3-4 hours.

Hot flushes are those troublesome times when your skin feels hot, causing you to feel almost feverish and sometimes even sweaty. About 75% of women experience this during menopause, but just because it’s normal doesn’t mean it can’t be a nuisance. We’ve pulled together a few natural ways to help combat these symptoms.

Treatment of Menopausal Hot Flushes

Eat a well-balanced, wholesome diet and eat regularly. Low and dipping blood sugar levels can be one of the causes of hot flushes and this can be easily prevented by eating regularly.

Opt for anti-inflammatory and nourishing foods such as green leafy vegetables, colourful fruits and vegetables. Turmeric is also a fantastic herb to include as it boasts anti-inflammatory properties and powerful antioxidant levels. It’s also great for memory.

Consume Omega-3 fatty acids by including oily fish such as salmon, mackerel, herring, kippers and sardines, flax, hemp, chia, sunflower, pumpkin and sesame into your diet.
Fish oil, Krill oil or seed oils are also a fantastic additions to consider. 

Ensure that you have regular bowel movements (at least one a day) by eating enough fibre, drinking enough water and exercising. Constipation can be a major factor in triggering hot flushes.

Drink plenty of pure water/coconut water/green juices/herbal teas to help keep you hydrated. Hydration is essential for everything.

From the age of 40 a woman’s body will start preparing for the menopause. Put simply, the menopause is when women literally run out of eggs. From birth each woman has a supply of eggs and over the years they are used up and die off.

As the menopause happens, a woman’s hormone levels decline and their bodies move into a different stage in life. While this is a natural process, it can be quite taxing for the body, meaning you’ll need to prepare for some of the side effects.

Nourish wants to help you do this in the most natural way possible—from exercise and diet tips to a few supplements designed to give you an extra boost, so we’ve put together a blog series to help you figure out some of the ins and outs of supporting your body naturally during menopause.

New in Nourish!

Posted: Mon, 19 October 2015, 10:46

We’ve got some newbies in Nourish making themselves at home on our shelves!
Here are just a few that are making their Nourish debut.

Inspiral Kale-Os

We have a new Kale crisp in town – meet Kale-Os

They’re a new range of super-light raw kale crisps made from 100% natural, organic and non-GMO plant ingredients and produced in a solar-powered eco-factory in London.

These Kale-Os are jam-packed full of goodness from organic nutrient dense kale and are neither baked nor fried, but instead air dried at a low temperature to maintain all their impressively high nutrients.

We stock 3 moreish flavours including:

Inspiral Kale-Os -Tomato & Basil Pizza Kale

These Tomato and Basil flavoured Pizza kale-Os are a combination of sun-kissed tomato, the cheesy flavour of de-activated nutritional yeast and a delicate drizzle of homemade basil-infused organic extra-virgin olive oil.

4 Delicious Chocolate Treats to Satisfy Your Sweet Tooth

Posted: Wed, 14 October 2015, 12:07

Chocoholics rejoice!

I’m about to show you some of the most delicious, enticing, tasty, mouth-watering chocolatey goodness you can make from what we have available here in Nourish.

I’m not talking about the processed milk and sugar filled stuff. I’m talking about the real deal. The raw cacao in its natural state.

What makes chocolate so good (for you)? 

It’s packed full of nutrition.

In its raw state, cacao is extremely nutritious and is a great source of vitamins and minerals including magnesium, iron, chromium, copper, zinc, potassium and phosphorus. It’s also one of the world’s most potent sources of magnesium, a mineral shown to help alleviate sadness, fatigue, irritation and stress, as well as boosting energy levels. Cacao has even been shown to relax the walls of blood vessels, lowering blood pressure and improving circulation.

The humble cacao bean is also a haven of antioxidants. These antioxidants are helpful in preventing and repairing free radical damage, protecting and repairing cells and therefore, helping to keep you healthy.

5 Reasons to Eat in Season

Posted: Tue, 06 October 2015, 09:15

With the improvement in technology and consumer demands, consumers can now buy things like strawberries and apples in supermarkets all year round instead of when they’re growing naturally in their season. This means these out-of-season fruits and veggies are either being grown in greenhouses or flown in from warmer countries where they are picked before they are ripe and therefore unable to fully develop their flavours.

This means you actually get less—less flavour and less nutrition. Compare the sweetness and flavour of a tomato in February to one in August, and you’ll know what allowing food to fully ripen means to your taste buds! That’s why we’re extending a challenge to our readers and customers to eat their vegetables and fruits in season. Not only does it carry benefits to the planet, but also to your health and your wallet.

Read on to learn more about seasonal eating and stick it out until the end to get an autumn seasonal eating list to help you get started!

October Special Offers Taster!

Posted: Thu, 01 October 2015, 12:16

Here’s a taster of just some of our exciting October Special Offers for you this month..

Source of Life Gold – Save up to €8!

This month we have a brilliant saving of €8 off the 887ml liquid and the 90 tablets, and a €2.15 saving on the smaller 236ml size – wow!

Source of Life Gold is a whole food-based multivitamin supplement made from all whole food concentrates and extracts of more than 120 colourful fruits and vegetables.
The liquid has a delicious tropical fruit flavour making it really easy to add into your daily routine, and the tablets are just 3 a day.

Both liquid and tablets contain a complete daily vitamin profile from high potency vitamins, organically bound minerals and amino acids for easier assimilation, with further nutrition from a whole food based trans-resveratrol complex, mushroom blend, omega fatty acids blend, full-spectrum prebiotic complex and an enzyme-rich whole food blend.

These products are also free from gluten, artificial colours and sweeteners.

I’m wrapping up our week of beating the breakfast blues with this hero of a breakfast recipe: The Happy Pear’s Bircher Muesli.
Not only is it delicious, but it packs a punch of nutrients that will carry you through your morning, no coffee included.

The other great thing about this breakfast is that you make it up the night before you plan to eat it and leave it overnight (it's also known as 'overnight oats') and this allows the oats to soak and soften, and the chia seeds to swell up making a really satisfying brekkie.
You can even make up a batch and bring it into work any day of the week to add an extra zing to your workday! 

The Happy Pear Bircher Muesli


100g Oats
2 TBSP Raisins
1 TBSP Goji Berries
2 TBSP Chia Seeds
400ml Rice Milk (you could use coconut, almond etc. if preferred)
1 TBSP Pumpkin Seeds

When it comes to the weekend, what better scent to start your day with than the waft of freshly made pancakes?

This recipe is a great weekend treat, but it's fast and easy enough to make during your weekdays too should you be feeling like a healthy sweet start to the day.
Today I’ve brought you this scrumptious recipe from one of my favourite healthy food blogs, Green Kitchen Stories.

These are not only nutritious and delicious, but they’re also positively filled with hunger beating protein and fibre.
So grab your favourite frying pan, gather your ingredients and pass the syrup, er, cinnamon.

Flour-Free Banana and Blueberry Pancakes

Serves 4


3 Ripe Bananas
6 Organic Eggs
1 Cup / 100 g Shredded Coconut
1/2 Cup / 70 g Fresh Blueberries or Thawed Frozen
1 TSP Ground Cinnamon
Coconut oil, for frying

Today on day 5 of our Beat the Blues Breakfast series I will be showing you how to make super healthy mouth-wateringly good home-made baked beans.

Gently draped over a freshly toasted slice of organic rye bread, wafting their sweet scent into your nose holes, baked beans are always a fantastic breakfast option to go with… just thinking about them makes me salivate!

Traditionally haricot beans are used to make baked beans, but I have become a devoted fan of alternating between using butter beans and cannellini beans.
I love the texture and chunkiness of butterbeans in this recipe, and they give a real heartiness to the dish.
Alternatively you could use cannellini beans which are smaller and when cooked have a fluffy texture with a slightly nutty, mild flavour.

Homemade Baked Beans 

serving 2 (or one very hungry person!)  


1 TSP Ghee/Coconut Oil/Olive oil

Approx. 1/2 Cup of dried cannellini or butter beans or 1 x 400g tin of cannellini or butter beans

½ Onion

The next recipe in our Beat the Breakfast Blues blog series is really 3 recipes for delicious Green Smoothies!

Green smoothies are incredibly easy to make and are so good for you! They are a fantastic way to start the day, helping to alkalize, cleanse and detox the body, and are great for your energy levels.

Smoothies are super easy on the digestion and great for hydration, plus you can sneak in all kinds of things to get tonnes of additional health benefits. They’re an excellent way of sneaking in those green powders, protein powders and superfood mixes and you can make them with any combination of fruits and veg you like (keeping in mind flavour combinations!)

Adding green veggies to your diet also gives you the additional benefit of a giant burst of health-enhancing chlorophyll.Chlorophyll has incredible alkalinising, anti-inflammatory and detoxifying benefits contributing to feeling energised and refreshed.

For additional hydration and antioxidants, add cucumber to your green smoothies; or maybe you want lusciously thick and creamy consistency in which case avocado is your man. Avocados give you a rich dessert like quality and pairs well with cacao and green smoothies. It’s bursting with good fats and protein, helping to keep you full and well-nourished all morning.

The next recipe in our Beat the Breakfast Blues blog series is a Veggie Frittata.

A Frittata is an egg-based Italian dish that is cooked in a cast iron pan or oven-safe skillet.  Frittata's are generally started on the stovetop and then finished in the oven.
They are similar to an omelette which is a dish made from beaten eggs quickly cooked with butter or oil in a frying pan. Frittata's, however are cooked over a very low heat, more slowly than an omelette and finished off in the oven.

The beauty of a frittata is that you can eat it either hot or cold, making it a super versatile dish. It’s fantastic for breakfast, but if you want you could also wrap it up and have it as part of a packed lunch the next day.

If you want to make an omelette instead, you can adjust the measurements to your liking and cook in a frying pan instead of baking in the oven.

Here’s just one recipe for an egg powered breakfast, but there are many many more out there.
The options are endless!

The next recipe in our Beat the Breakfast Blues blog series brings in the dynamic duo of probiotic muesli and chia pudding. If you want to snazz up your chia pudding, or want something a bit more filling to fuel you through your day, try making the following addition:

Probiotic Muesli (for one)

Add a Handful of oats to a small bowl

Sprinkle a teaspoon or 2 of flaxseeds (AKA linseeds) - ground or whole - whichever you prefer

Cover with enough almond or coconut milk to cover the oats but not drown them – just so they soak in the liquid. Leave for about 5 minutes. (alternatively you could do this overnight when you make the chia pudding too, it’s up to you)

Choose your option: Either mix through an opened up probiotic capsule and stir through; or mix a good dollop of Coyo coconut yogurt through for additional thickness, flavour and probiotic dose.

Breakfast is an important meal of the day. You are quite literally ‘breaking’ your overnight ‘fast’.

Skipping breakfast can cause your blood sugar levels to go all out of whack which puts a stress on your body. This can lead to poor food choices and even weight gain.

The way you start your day really does set the tone for the rest of it, so don't let a busy schedule hinder or prevent you from getting into good health habits. Make your morning routine a good one, giving yourself plenty of time to relax, sit down and enjoy your meal.

Many people get stuck into a routine of having the same breakfast choice over and over again, and sooner or later they can become tired of it, or give up on breakfast altogether.

That’s where Nourish’s Beat the Breakfast Blues blog series comes in. Each day this week, I am going to show you one new way to combine super nutritious, energising, high antioxidant, high fibre breakfast options to start your day healthy and keep you full and satisfied until lunch!

Let’s kick it off with everyone’s new favourite pudding: Chia!

The back to school season is thoroughly upon us, and you may have noticed your child has brought home more than tonight’s homework. Often the first problem people come across after their bouncing well-holidayed kiddy-winks are back to school is the sudden influx of back-to-school bugs, viruses and general immune system mayhem.

You can boost your child’s immune system through a good well balanced diet and a healthy lifestyle, with their bodies being filled to the brim with plenty of vitamins, minerals, fibre, antioxidants and the likes.

With a whole new routine, early mornings, lots of new information being thrown at them and then their after school activities to top it off, children need as much energy and brain support as they can get their hands on!
That’s why we’ve wrangled a few tips on how to help keep your kid’s concentration and learning abilities up, and not having them fall asleep 15 minutes into class!

Make sure your backpack is zipped and your shoes are tied: we’re about to run through 4 Back to School Supplements to help support your child’s immune system, energy levels and concentration.

These little balls of clean healthy goodness are perfectly sized to be portable and satisfying, making them the ideal all-natural energy bites for fuelling a busy lifestyle, helping to fight off that afternoon slump and giving you something to satisfy that sweet tooth!

All of these energy balls are super easy to make – you literally just throw everything together in a food processor (or sturdy blender) and whizz it together for a minute or two and boom!

These energy balls are surprisingly filling for their size due to their high fibre and protein content, so one or two will totally satisfy any mid-afternoon energy slumps as well as making the perfect complimentary pre or post-workout nibble.

1. Ella’s Baobab Energy Balls

This recipe is from our very own Ella from our store in Sandymount. 
Ella is now practising here in Dublin after qualifying from The Irish School of Herbal Medicine in Portlaoise where she studied to be Master Herbalist.
She has significant clinical experience, as well as full academic qualifications in Herbal Medicine, Iridology and Plant-Based Nutrition.
She is a fully licensed, accredited and insured Medical Herbalist, as well as being quite the dessert chef!

Natural and Environmentally Friendly Cleaning Tips

Posted: Wed, 02 September 2015, 11:33

Making your own natural cleaning products is a great inexpensive, toxic-free way to ensure your house is free from unnecessary chemicals, plus it will smell divine!

These alternatives are easy to use and can be used safely in place of commercial household cleaning products.

This is just the tip of the ice burg, there are plenty of other fantastic ingredients to help clean but these are just to point you in the right direction.

Here are 5 ingredients you will need for environmentally friendly cleaning.

1. Vinegar

Vinegar is made from soured fruit juice, grain or wine.
It has natural disinfectant properties which makes it great for cleaning use around the house.

Vinegar can cut grease, remove stains and odours and even soften water.
It can also dissolve mineral deposits, grease and remove mildew or wax build up.
It’s fantastic for removing stains on carpets, countertops, pots and pans and makes a great window cleaner leaving no smears.

2. Baking Soda AKA Bicarbonate of Soda

It is a common ingredient in baking, but it doesn’t need to end there.

Baking soda is an all-purpose, non-toxic cleaner that is effective at removing stains, getting rid of dirt and grime and works as a mild abrasive for scouring stovetops, ovens, pots, pans and sinks.
It can clean and polish aluminium, chrome, porcelain, silver, stainless steel, tin and jewellery.
It can even be used as a deodorizer around the house and in the fridge to absorb unwanted smells.

Before vacuuming, sprinkle some on your carpets for added freshness and to help deodorize them. 

September Special Offers Taster!

Posted: Tue, 01 September 2015, 16:19

Here’s a taster of just some of our exciting September Special Offers for you this month..

Manuka Health MGO Honey - 25% off the whole range!

Manuka Honey is a unique honey from New Zealand renowned for its fantastic health properties.
It’s known to have effective and reliable antibacterial, antimicrobial and antiviral properties and has been shown to be effective in treating a wide range of conditions from colds, throat infections and even stomach ulcers!

One of the naturally occurring compounds present in Manuka honey is known as methylglyoxal (MGO) and this is used to measure the antibacterial strength within the honey.
Each MGO Manuka Honey product is tested and certified to contain a minimum level of methylglyoxal, ranging from 30mg/kg to 550mg/kg in their highest grade MGO™ 550+ Manuka Honey.

Manuka Health MGO Manuka Honey is certified Manuka Honey from beehives in remote and pristine areas of New Zealand, with full traceability from beehive to shelf.

Manuka honey can be added to smoothies, mixed through porridge, spread on toast, mixed with hot (not boiling!) water, lemon and ginger, or even taken straight from the spoon!

Only a little is needed for effective immune support and if you add it to your health routine now, you may be able to shoo off those pesky change-of-season bugs!

Emily’s Guide to a Good Health Regime for Mums-To-Be

Posted: Thu, 20 August 2015, 12:27

There’s a lot of advice rolling around the internet for mums-to-be. What to eat, what not to, how to exercise. It can get a bit exhausting.
Instead of creating a straight wellness post for expecting mums, we’ve instead opted for our 7 top tips for keeping both your health and your sanity during your pregnancy.

Remember, you should always obtain the all-clear from your doctor before starting any new workouts or diets, but once you’ve got the all-clear, dig into our Guide to a Good Health Regime for Mums-To-Be.

1. Focus on your Breath and/or Meditate

Pregnancy is the perfect time to really tune in with yourself and to listen to your body.

Breathing is often something we don’t even think about. It’s just part of the way we function.
Whether you’re expecting or not, it is good to get into a regular habit of really focusing on your breath, though especially when you’re pregnant.

Not only does it help to keep you in the moment, allowing you to improve your sense of concentration and focus, but breathing is also a very important part of delivering a baby, helping the body prepare for the process of labour. It helps to relax the body both mentally and physically, helping to take the mind off pain during labour.

Meditating, or focusing on your breath, can be a fantastic tool to help ease the signs or symptoms of anxiety, stress, nerves, or the constant inner monologue that we are all subject to at times.

It can help to teach you how to discipline your mind and be in ‘the now’ and still the mind.

New in Nourish!

Posted: Tue, 18 August 2015, 10:00

We’ve got some newbies in Nourish making themselves at home on our shelves!
Here are just a few that are making their Nourish debut.

Shealife Pure Shea Butter 100% Organic Unrefined 100g

This organic and unrefined skin-loving natural butter is perfect for treating dry, aging and/or damaged skin.
It naturally soothes and moisturizes and provides nourishment and protection for the skin.

Shea butter is naturally rich in vitamins A and E and provides the skin with essential fatty acids. It even contains the necessary nutrients for collagen production.

It can be used as:
1. A face and body moisturiser
2. During pregnancy to help prevent stretch marks
3. For massage
4. As a natural baby-care product
5. As a lip balm straight from the tub
6. After exposure to the sun to replenish and rehydrate the skin
7. On scars to naturally help collagen production and healing
8. On sore noses during a cold or flu

Shea butter is suitable for all skin types.

The Benefits of Prenatal Yoga

Posted: Mon, 17 August 2015, 11:28

Prenatal yoga is a fantastic way to provide your body with strength, flexibility and endurance, as well as helping with reducing stress and anxiety. Here are the biggest draws to prenatal yoga:

It can help you connect with the changes of your new body, helping to ease you into these changes and allow you to let go of what your body used to be able to do, and help and guide you to what you can do now and how you can use it to ensure a healthy happy baby.

A lot of things will start to change during your transition into and throughout your pregnancy and it is a good idea to support your body throughout. Prenatal yoga can be a brilliant tool for you to nurture, support and strengthen your body where it needs it most.

Prenatal yoga helps to keep your core and posture strong and can help aid those pregnancy aches and pains. For one thing, your posture is going to change as a result of the centre of gravity adjusting as your baby grows.

In order to stay upright, there is a balance between the lower back muscles and the four abdominal muscles. When your baby grows, resulting in a larger belly, this pushes forward and stretches the abdominals beyond their original shape. This can cause a weakening which results in lower back pain and strain.

A qualified yoga instructor can advise on the best postures to ease this pain and keep your posture supported.

5 Tips for a Healthy Pregnancy

Posted: Tue, 11 August 2015, 09:49

During pregnancy, your body is quite literally building an entire human being from scratch, meaning you’re going to need a lot of good quality sources of nutrients in order to build a strong, healthy baby.

To grow a person inside of you is hard work (!!!), which is why we’ve pulled out all the stops to put together our top 5 tips for a healthy pregnancy.

1. Educate yourself

First things first, do your research. Talk to your midwife, herbalist, an alternative health-care practitioner or doctor before starting on any new diet or supplement regime and gather as much information as you can.
There are plenty of fantastic books on pregnancy, on what to eat, drink, how to exercise with your new bump and so much more.
You have the responsibility for your pregnancy, your health and your baby so educate yourself, and enjoy the journey.

Grocery List

Grocery List

When you’re an expectant or current mother, it’s sometimes difficult to keep up with the nutritional needs of you and your baby. That’s why we’ve pulled together this handy list for you to bring with you to make shopping for yourself and your little one a bit easier.
Scroll to the bottom for our full shopping list.

Fruits and Vegetables

Both fruits and vegetables have a huge variety of vitamins, minerals, fibre and antioxidants that are fantastically helpful during pregnancy.
Eat the rainbow as they say, ensuring you are eating a variety of colourful fruits and veggies in your diet and making sure to include lots green leafy vegetables. These can also help raise important vitamin K levels and provide you with plenty of B vitamins, including folate which contributes to the normal growth of the foetus and iron.

You won’t need to buy everything on this list at once, but try rotating weekly your selection from this list to get a wide variety of nutrients into your diet.

Also please don’t hesitate to add as many other fruits and veggies as you like, and don’t feel restricted to this list alone.

If you’re pregnant or trying to conceive, you’re probably already aware that you should be eating a healthy diet to ensure that you and your baby receive plenty of good quality nutrients necessary for optimum health and wellness.

But even if you are eating well, you can’t always trust you’re getting ALL the nutrients essential for a healthy pregnancy from your food at the recommended levels, therefore it is advisable to supplement alongside with a good prenatal vitamin.
This will help you to cover any nutritional gaps in your diet and ensure that you obtain the correct quantities of each nutrient to prevent any deficiencies and support you and your baby’s health during pregnancy.

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet, especially when you’re pregnant or trying to conceive.

So what do you need to look out for and why in your diet and prenatal vitamin?

All vitamins and minerals work together to function and absorb at their best, so it’s best to eat a wide variety of foods to get an abundance of nutrients and supplement with a prenatal vitamin and mineral complex to fill in any gaps.
It is also strongly advised that you do not to take the following nutrients as a separate supplement unless otherwise stated by a health care professional.

1. Folate

Folate is essential for proper cell replication and thus for the development and maintenance of body tissues and systems, especially the nervous system.
Folate is well known for its preventative effects against spina bifida (a condition where the bone encasement that protects the spinal cord is not fully developed) along with other developmental issues, making folate an important supplement.
If you are deficient in this nutrient before you become pregnant, the developing foetus is at an increased risk for neural tube defects, a developmental condition that adversely affects nervous system development in the foetus.

August Special Offers Taster!

Posted: Fri, 31 July 2015, 13:11

Here’s a taster of just some of our exciting August Special Offers for you this month..

Eskimo Kids 210ml Tutti Frutti €4 off now only €15.99

A firm favourite with our customers, and especially our youngest little shoppers, Eskimo Kids is a pure, natural, essential fatty acid supplement specially formulated for the requirements of children aged 1 up to the age of 12.

This supplement comes in a delicious fruity flavoured liquid with no fishy odour or aftertaste and contains a balance of omega-3, 6 and 9 fatty acids. These essential fats provide the building blocks essential to growth and development, plus vitamin D and E for additional health and antioxidant benefits.
Easy to take off the spoon or mix into a juice, this omega 3 supplement makes a fantastic addition to your child’s healthy diet.

Eskimo Brainsharp 120 Caps and 210ml liquid €5 off - now €24.99

We also have our adult Eskimo Brainsharp omega oils on offer, so we’ve got the whole family covered!
Eskimo Brainsharp combines omega 3, 6 and 9 with additional CoQ10 and GLA to optimise brain function and support energy production.

These essential fatty acids help to promote the health and function of a variety of organs and systems including those of the cardiovascular, musculoskeletal, nervous and immune system, along with aiding brain function, skin health and bringing down inflammation in the body.

Both liquid and caps come in a pleasant lemon flavour, leaving no fishy odour or aftertaste.

Emily’s Top 5 Holiday Skin Care Dos and Don’ts

Posted: Wed, 29 July 2015, 09:18

So you’re all packed, ready to check in online and you’re feeling set for your holiday.

To help keep skin looking its best, here are my Top 5 Holiday Skin Care Dos and Don’ts.

1. Keep hydrated!

The re-circulated, dry and filtered air on planes can be incredibly dehydrating on the body and therefore the skin, and can affect your skin for days after if it’s not looked after with a proper skin care regime.

Before and during a flight, try to avoid all forms of caffeine, including coffee, tea and cola as these are all very dehydrating. Instead, opt for hydrating water, coconut water, green juices and watery fruits and veggies like melons, tomatoes and cucumbers to help replace the moisture lost whilst you’re flying.

To keep your face hydrated and glowing, try a rehydrating toner, such as Pai Lotus & Orange Blossom BioAffinity Skin Tonic to spritz over your face throughout the flight. Alternatively you could opt for rosewater and do the same.

For those who have very dry skin, try applying a couple of drops of Rosehip oil to your face before the flight. This will hydrate and plump the skin as well as giving it additional nourishment.

One thing to note for those who suffer from eczema, often the drying air in aeroplanes can exacerbate the condition so always use a rich body cream before you board the flight to help prevent this. Choose creams over body oils as creams are best at alleviating extreme dryness due to their water content.

We’ve got some newbies in Nourish, shuffling themselves onto our shelves.
Here are just a few of our new faces, and boy are they mouth-wateringly good!

Keen Cashew Coconut Latte

This new nut butter from Keen has a deliciously smooth texture and is rich and creamy in flavour.
As soon as you crack open the lid you get a heavenly waft of coffee snuffling its way up your nose holes!

It’s an absolute must for chocolate smoothies – coffee and chocolate – hello!
Just throw a teaspoon into your next chocolate based smoothie or raw dessert and BAM! New flavours galore!

It’s also a great spread on oatcakes and fruit, or used in raw desserts or even in sauces (picture coconut latte nut butter drizzled gently over ice cream or dairy free Nobo coconut vanilla..) mmm delicious.. pass me a spoon!

This new addition to the keen family has no weird added ingredients, artificial or otherwise and contains only 70% dry roasted cashews, 25% toasted coconut and 5% espresso. Yum!

Clonakilty Chocolate

These brilliantly packaged new chocolate bars on our shelves are an Irish brand from Clonakilty, West Cork.
All of these bars are handmade and come in range of tantalising flavours, including 100% Pure Coco, Chai Chilli, Decadent Dark, Milky Milk (Goat’s Milk), Seriously Minted and Wild West Salty.

Clonakilty import their Fairtrade Ghanaian cocoa beans directly and roast, nib, winnow, refine and temper them on their own site.
This gives them full control of the final taste and texture of each scrumptious bar.
They chose natural healthier sweeteners including coconut sugar, xylitol and lucuma, and most are dairy free except for the goats milk Milky Bar.

10 Natural Mood Boosters To A Happier You

Posted: Thu, 23 July 2015, 13:15

Do you ever just wake up feeling a bit blah? Or perhaps that perk in your step has walked off somewhere else and you’re feeling more flat footed?
Don’t worry, we’ve all been there.

Do you want the good news? You can quite literally eat your way to a brighter, clearer, more energised, mood boosted you by incorporating these 10 Natural Mood Boosters.

But First

There are two things I will mention a lot during this blog that you should know about.
One is tryptophan, the other, serotonin. These two are very important when you’re working on improving your mood.

So what are they?

L-Tryptophan is an essential amino acid, meaning it must come from your diet as it is not made in the body. It is involved in the production of serotonin, the neurotransmitter responsible for the feeling of happiness, promoting relaxation and sleep.
It is found in a variety of foods, more of which you will read about later on.

Serotonin is a neurotransmitter– a type of chemical that relays messages within the brain and body. It’s known for triggering feelings of happiness and is involved in regulating mood, appetite, memory, sexual behaviour, and sleep.
Serotonin can mainly be found in the gastrointestinal tract and in the central nervous system.

5 Ways to Prep (and Pamper!) Your Skin for Sun

Posted: Thu, 16 July 2015, 15:24

Hello Summer!

It’s happened to all of us: you go on holiday, the sun is gracing you with its sunny presence, you get over-excited to get outside and you end up coming home an unflattering shade of fire red!

Sunburn is highly damaging to the skin and can truly affect your health, increasing the risk of skin cancer and promoting premature aging. Sounds scary, doesn’t it?

Never fear, sun-worshippers, I’ve got you covered with 5 ways to prep and pamper your skin for the sun this summer.

1.) Have a healthy relationship with the sun and learn what you’re up against.

What are UVA and UVB rays? Ultraviolet A (UVA) and ultraviolet B (UVB) are the two types of sun rays that travel through the earth’s atmosphere and shine directly on your skin. In short, UVA rays can age us and UVB rays can burn us.

UVA (long wave ultraviolet A) rays penetrate deep into the dermis, the skin’s thickest layer.
They are the forces behind the signs of aging, including wrinkles, sagging skin, leathery skin and sun spots.
Often we think we are safe from these rays when the sun is not blasting down on us, but these rays can come through a cloudy sky and penetrate your skin without you realising.
They are less likely to give you sunburn, that’s the UVB rays job, but they are still linked to increased risk of skin cancer.

UVB (short wave ultraviolet B) rays impact the top layer of your skin. UVB rays will usually burn the superficial layers of your skin. The intensity of UVB rays vary by season, location and time of day.
These rays are the main contributors to skin cancer and are strongest between 10am and 4pm. Be especially wary during the summer months when they are much stronger.

12 Top Tips for Healthy Travels

Posted: Thu, 09 July 2015, 12:14

Travelling + healthy eating can be a challenge for many, not to mention the stress that it can put on our bodies.
Long distance flying can also create a whole host of problems, from poor dietary options to nervous tummies and jet lag.

Here I will outline my 12 Top Tips for keeping healthy whilst travelling and flying so you can enjoy a stress-free, health-filled, energy pumped holiday!

Before you set off

1.) Research where to eat before you go

Preparation is the key here.

Seek out healthy options where you can using the internet beforehand, and have a scout about the area once you’re there. This is especially true if you’re vegan, vegetarian or a health nut in a foreign speaking country. It’s always a good idea to look up the translations if you can as well.

Even in a new part of your own country you might find it difficult to find a good spot to grab something to eat in, so researching before you go is a great help. I always check online for veggie/vegan-friendly cafes, bars, restaurants and even health food shops before I get on the plane. It’s saved me a lot of stress and hunger-fuelled arguments!

One of my favourite sites to check for these places is a site called where you can search by country or city - very handy!

If you already have a list of good food places to go to, you’re less likely to fall off the health wagon when you’re away, so research research research!

July Special Offers Taster!

Posted: Tue, 30 June 2015, 13:41

Here’s a taster of just some of our exciting July Special Offers for you this month..

OneNutrition CheckChol - buy one get one free this month!

OneNutrition CheckChol has been specially designed to help lower cholesterol naturally as well as helping to maintain heart health.
Due to its exceptionally high plant sterol content, CheckChol has been shown to help lower cholesterol in just 2-3 weeks.

Plant sterols are found naturally in many grains, vegetables, fruits and seeds, and have a very similar structure to cholesterol. Once in the digestive track, the body may attempt to absorb them instead of cholesterol. The cholesterol can then travel on and leave the body as waste.
It has been shown that plant sterols naturally and effectively reduce cholesterol levels, with studies showing levels of 1.6g daily proving to make your blood cholesterol levels fall.

CheckChol also contains 100% of the recommended daily allowance of a whole host of B Vitamins including Vitamins B1, B2, B6 & B12 to support the immune system, help regulate hormones, aid the transfer of energy at the cellular level and they can also play a vital role in heart health.

Solgar 7 - 30 caps €5.00 off now only €25.50 and 90 caps €10 off now only €71.00

Solgar No. 7 is a unique formulation that targets multiple pathways to help increase mobility, flexibility and range of motion in sensitive joints, with pain-relieving effects often showing in as little as 7 days (hence the name!)

No. 7 brings together a variety of anti-inflammatory herbs, including Boswellia, turmeric, ginger and black pepper, with pain relieving white willow to create a fast acting approach to relieve joint stresses brought on by exercise, sport or physical activity, arthritically pain and general inflammation.

The Vitamin C in this product helps collagen formation for the normal function of cartilage and bones. It also helps to protect cells from oxidative damage (stress).

Chia Pudding with nuts and almond butter - yum!

What does protein do for me?

Protein is made of important amino acids that are the building blocks necessary for each and every part of your body. Proteins are essential for the normal functioning of the human body, being used to manufacture hormones, immune cells, enzymes, cellular messengers and being a fuel source for the body.

Protein is needed to make up every cell, tissue and organ in the body, from your red and white blood cells to your hair and skin. It is needed for proper growth and healing, cardiovascular function and muscle contraction.

Protein is a crucial macro nutrient for everyone, most especially for pregnant women, growing children and those into sport, therefore it is important to eat a good balanced diet including lots of whole, clean protein containing foods.

What kind of protein should I have?

It is important to choose the right kind of protein. The best protein comes from eating whole food, found in both plant and animal sources.
Plant-based protein sources include sprouted nuts, seeds including chia and hemp seeds, green leafy vegetables, broccoli, legumes, sprouts, avocado and quinoa.
The best sources of animal protein include grass-fed meat, chicken, seafood, organic eggs, and natural or Greek yoghurt.

This week we have our very own Grainne from our Wicklow street store guest blogging for us about her Top 8 Sports Supplements For Building Muscle.
Grainne is a qualified nutritionist and owner of and has a wealth of information, some of which she will share below..!

Grainne’s Top 8 Sports Supplements For Building Muscle

Building muscle is not just about lifting weights in the gym, it’s also vital to fuel your workouts with the right foods. See Emily’s blog here for more details on what to eat and drink and when for your workouts.

On top of your diet and exercise regime, adding the right sports supplements to the mix can really enhance your overall results and help you increase your muscle tone and improve your performance.
Here are my top choices:

1. Ubiquinol

What is it? Ubiquinol is the active form of CoQ10, vital for energy production. The body makes its own CoQ10, but as we age even into our 30’s, it becomes less efficient.
Athletes are often deficient in ubiquinol so supplementation can make a huge difference to energy levels.
CoQ10 is also a potent antioxidant and immune modulator, helping to keep you young and healthy, as well as providing you with plenty of energy to get you through your workouts.

How much to take and when? My favourite brand is Solgar Ubiquinol100mg. Taking 1 capsule with breakfast and if you’re training later that day, another one with lunch and give you an extra boost of energy and stamina.

Emily’s Top 11 Festival Must Haves This Season

Posted: Wed, 17 June 2015, 10:29

It goes without saying, a tent, sleeping back and a decent pair of wellies are going to be your top choices this festival season, but what about the other essentials you’re going to need?

Here are my Top 11 Festival Must Haves This Season

Sun Protection

Absolutely essential, come-rain-come-shine. You will likely be outside all day for a few days, and scorching red sunburn to start your week off is nobody’s idea of fun!

1.) For body: Green People's fragrance-free SPF30 sun lotion

This is a great product to protect your skin naturally from UVA and gives up to 97% protection from UVB radiation.
The formula is rich in antioxidants helping to protect against cell damage and is even water resistant due to the non-pore clogging beeswax used in the product.
I like to throw it in my festival bag to reapply throughout the day, keeping me from turning into a lobster! I also love this product because it’s great for my sensitive skin as well as being scent-free.

Other ranges include Jason, Aloe Pura and MooGoo, with options for kids and babies too.

Sometimes it’s hard enough getting to the gym that we don’t pause long enough to think about what we need to do the prep ourselves before we get there, or how to help ourselves out after. To make your trip to the gym less stressful, we’ve compiled our favourite pre and post snacks and sips that will keep you at the top of your game.

Before you leave the house: Consider these drinks and superfoods as important as your warm-up

1. Coconut Water, Fruit/Veg Juice or Pure Water

When should I drink? Drinking water throughout the day versus minutes before a workout will help to prevent a washy feeling, cramping or nausea during your workout. Downing a litre of water followed by a downward facing dog movement during a yoga class is not going to be pleasant!

Benefits: It is essential for any workout that you keep yourself sufficiently hydrated throughout the day to keep your body constantly hydrated. You’ll experience better performance, less cramped muscles, and feel better during your workout.

2. Maca Powder

What is it? Maca is a root vegetable that grows in the Peruvian Andes at very high altitudes. It is most commonly used to help with stamina, energy, vitality, sexual function, hormone balancing and fertility. Maca is easy to digest and considered naturally rich in calcium, iron, magnesium, selenium and zinc, and contains 10% high-quality protein.

How should I use it? To use pre workout for an added boost, add to smoothies, protein shakes, or energy snack balls, or add to your morning muesli or porridge and consume at least an hour before your workout.

Benefits: Many studies have found that maca strengthens the body and helps maintain stamina and endurance, as well as increasing stamina by increasing oxygen levels in the blood.
Maca also works as an adaptogen, helping individuals to cope better with stress both physical and mental.

June Special Offers Taster!

Posted: Fri, 29 May 2015, 14:39

Here’s a taster of just some of our exciting June Special Offers for you this month..

Sunwarrior Protein Powder 1kg - Both Sunwarrior Classic and Warrior Blend 1kg are on offer this with a whopping €10 off!

Sunwarrior Raw Vegan Classic Protein is 100% plant-based made with sprouted and fermented whole grain brown rice protein, whilst Sunwarrior Raw Vegan Warrior Protein Blend combines Raw Organic Pea Protein, Raw Cranberry Protein, Raw Organic and Hemp Seed Protein.
Both contain a balanced and complete supply of essential amino acids, providing essential protein to repair tissue, burn fat and build muscle.
These protein powders are easily digestible, nutrient packed and ideal for health and fitness enthusiasts, in particular those wishing to increase muscle, lose fat and improve overall athletic performance, or for those wanting to increase their overall protein consumption.

Nourish Omega 3 Once Daily 90 Softgel Capsules - Save €14 this month!

Nourish Omega 3 Once Daily's are a highly concentrated Omega-3 supplement containing generous amounts of EPA and DHA in a convenient one per day soft gel.
Essential fatty acids are essential for optimal brain health, promoting a healthy cardiovascular system, aiding in joint and skin health as well as supporting the immune system. They even help with balancing hormones making them excellent for PSM and menopause.

Omega oils are great anti-inflammatories and may support pain reduction in arthritis, eczema, psoriasis and even period pain.
Please note that if you’re on any medication then you must check with your doctor to make sure they are suitable for you.

The word detox is often being thrown around a lot and has become a bit of a fad nowadays.
It is often suggestive of being a quick-fix to end all kinds of health problems, and if done improperly can be more harmful to your health than good. If you’re considering doing a detox or cleanse, there are a few things you need to know before you begin.

What is a “cleanse”?

A detox or a cleanse works by optimizing our natural cleansing system and taking the weight off the detoxifying organs for a while. This allows organs such as the liver, one of the main detoxifying organs to have a bit of a break. In short, detoxing is the process of removing toxic substances and allowing your body to heal and regenerate itself.

How long does a cleanse last?

There are always different options for cleansing; whether you want a daily, weekly or seasonal cleanse.

A ‘proper cleanse' is often between 14-30 days, cutting sugar, gluten, dairy, caffeine, meat, processed/junk food, soda and alcohol. These can all give your liver a hard time, so a cleanse can help to restore the liver and give it a break.

7 Top Tips for Natural Detoxing and Daily Cleansing

Posted: Mon, 18 May 2015, 13:10

Say no to drastic detox and hello to natural detoxing and daily cleansing!

In this modern world with all its toxic battering, we need to put a lot more attention on natural detoxification and cleansing and allow the body to heal itself and regenerate new healthy cells.

Often, people go full steam ahead and throw themselves into a drastic detox programme, and then promptly make themselves feel awful as they release all their stored toxins into the body all at once.
There is a better, safer, and gentler way to cleanse away those toxins on a daily basis without a drastic detox.

If you’re considering doing a detox and want to learn more about them, then see our sister post about detox basics and why we recommend daily cleansing.

Here are my 7 top tips for natural detoxing and daily cleansing!

1. Open up the exit routes
Ensure your bowels are moving efficiently and you’re passing urine often enough (this depends on your age/size/how much you liquid you drink and your caffeine consumption, but on average you should be urinating 4 -8 times per day).

To help move things along, try starting your morning with warm water with ½ lemon and 2 tbsp of Braggs apple cider vinegar (start with a teaspoon of apple cider vinegar and build up if you find it too strong). This will really help to cleanse the liver and re-alkalize the body.

May Special Offers Taster!

Posted: Fri, 01 May 2015, 12:55

Here’s a taster of some of our exciting May Special Offers for you this month..

Coconova – It’s back! A true favourite of both customers and staff, the Coconova virgin organic coconut oil is cold-pressed, raw, unrefined and delicious! The characteristic scent and flavour of fresh coconut is retained making it a fantastic addition to smoothies, shakes, raw treats, dressings, sauces, and for use in cooking, baking and frying. Coconut oil is a great nutrition booster helping to not only boost and maintain energy levels but also nourish and condition skin, hair and nails when used both internally and externally.
Regular price is €15.50 but for the month of May we have €5 off making it €10.50!

Superlife – Upgrade any breakfast with these three breakfast toppings from Superlife including original, acai and the coconut. Each one provides you with an amazing combination of superfoods in their whole food form, helping you to achieve a balanced diet. These delicious toppings can be added to porridge, smoothies, cereal and yogurt for an extra superfood hit to your meal. They are great for balancing sugar cravings, uplifting the mood, boosting metabolism and strengthening the immune system. Save €2 this month!

Udo’s ChoiceUdo's Choice Ultimate Oil Blend delivers a balanced 2:1:1 ratio of omega-3 to omega-6 and omega-9 Essential Fatty Acids (EFA's). These essential fatty acids help to promote the health and function of a variety of organs and systems including those of the heart, brain, joints and skin. This oil can be added to the diet easily by mixing into smoothies, juices, yogurts, dressings, over vegetables, rice, potatoes, or even into dips and spreads. Just don’t cook with this oil as it will destroy the delicate EFAs - Save €5 on Udo’s Choice 500ml this May! 

Top Tips for Glowing Skin!

Posted: Tue, 14 April 2015, 08:44

The skin is an excretory organ, much like the liver and kidneys and they all help to remove heavy metals, toxins and impurities from the body. The skin is very much an expression of what is happening on the inside, so if your skin is looking worse for wear, it may be time to clean up the diet, and look at what could be causing inflammation and/or dehydration.

Here are Emily’s Top Tips for healthy glowing skin!

Drink more water! Aim for 1.5-2 litres of water per day. After a work-out, coconut water rebalances your electrolytes and keeps the body sufficiently hydrated. Drinking herbal teas that support the liver can also help, especially nettle, fennel, dandelion or even green tea. Pukka Cleanse is a good combination of these herbs to help support the liver and aid in water retention, puffiness and skin health. Another option is to try having warm water with half a squeezed lemon in the morning before breakfast. This helps to detoxify the body and re-alkalise it, and it can help to fire up the digestion.Try replacing regular coffee with Dandelion coffee as a healthy alternative that is also great for enhancing bile production which ultimately helps with the digestion of food. This is also an ideal beverage for anyone sensitive to caffeine or for those who want to replace their caffeinated beverages.

Superfoods added to your diet will contribute to overall skin health. Wheatgrass and barleygrass are rich in alkalising minerals and contain lots of fibre. They are packed with protein, vitamins, minerals, and are an excellent source of chloryphyll. Spirulina, a blue green algae, is rich in chlorophyll, packed with protein, all the essential amino acids, vitamins A, B Complex, C, D, and E, potassium, and other trace minerals. Chlorella is an incredibly effective detoxifier helping to remove alcohol, chemicals, heavy metals and even environmental pollutants from the liver. Especially useful for helping your body cope with any alcohol consumption. Chlorella contains zinc and Vitamin B2, two nutrients known to help promote glowing radiant skin. Aloe vera is great for healing, soothing and cleansing the skin, both externally and internally. Acai is a powerful and nutritious super food that is incredibly high in antioxidants, polyphenols, anthocyanins, amino acids, dietary fibre as well as vitamins and minerals, including calcium, phosphorus, beta-carotene and vitamin E. Add to smoothies, shakes, porridge, desserts and raw desserts such as raw cheesecake.

Easter Opening Hours

Posted: Fri, 03 April 2015, 12:38

We hope you enjoy your Easter holidays!

Please see our opening hours below:

   Easter Sunday  Easter Monday
 Wicklow St  12.30 - 6.30pm  12 - 6.30pm
 GPO Arcade  Closed  12 - 6pm
 Liffey St  Closed  1 - 6pm
 Donnybrook  Closed  12 - 6pm
 Nutgrove S.C  Closed  12 - 6pm
 Omni Park S.C  Closed  1 - 6pm

Happy Easter Everyone!

Posted: Tue, 31 March 2015, 16:05

Moo Free eggs

As the hunt for the perfect egg continues, it is sometimes difficult to find a chocolate treat that suits your dietary requirements. This year, it is great to see that now there are plenty of chocolate options out there. You can find Easter eggs suitable for vegans, vegetarians, coeliacs, or for those avoiding refined sugars, wheat or soya.

Moo Free organic and dairy free Easter eggs are made using deliciously sweet organic rice milk chocolate, and are free from gluten, wheat, egg, dairy and lactose, making them suitable for vegans. This range comes in 3 egg-cellent flavours, including a milk alternative chocolate egg made using Organic Rice Milk, a ‘Bunnycomb’ honeycomb flavour, and a Cheeky Monkey orange flavoured egg. With their cute packaging and featured friendly characters, these eggs are ideal for children, as well as for adults and those with allergies.

Plamil Dairy-Free eggs have all the taste of dairymilk, without the dairy! Gluten free and suitable for vegans, Plamil also makes a sugar-free version.

Mulu Raw Vegan chocolate eggs are made with Ecuadorian organic raw cacao butter, sweet raw agave nectar, raw cacao powder and a hint of vanilla for added depth. These deliciously smooth raw chocolate solid eggs are vegan, free from gluten, dairy, soya and refined sugar.

The mouth-watering Montezuma range stocked in our stores features eggs such as the Organic Milk Chocolate Button Easter Egg, a dark chocolate version, and even some Mini eggs made with Salted Peanut butter and Almond Praline. The mini eggs are fantastic treats to hide in an Easter Egg hunt, or can be used as a topping on an Easter Cake or desert.

Last but not least, the Green & Blacks Organic Easter egg range includes rich dark and creamy milk treats, and even has a Tasting Collection Egg for the chocolate connoisseur!

With all of these choices, there should be something for everyone. Get in there quick before the Easter Bunny snaps them all up!

What's for Breakfast? Part 2

Posted: Mon, 23 March 2015, 11:35

Chia Seeds!

In part two of 'What’s for Breakfast?' Emily takes us through some more healthy options!


It’s all about the toppings! A simple bowl of porridge can fill you up, but sometimes you want a bit more flavour, a change in routine and a new taste for the pallet.Try adding a superfoods mix, either your own made-up one or one that is ready to go. These can contain supercharged foods such as cacao nibs, bee pollen, goji berries, inca berries, mulberries, chia seeds, hemp seeds, flax seeds or flaked almonds.

Alternatively you could add protein powders to your porridge to alter the flavour and enhance the protein content. This will also mean you will be full for longer, as protein helps to balance the blood sugar levels. Try mixing a protein powder such as Sunwarrior vanilla for a hint of sweetness, or combining both Sunwarrior vanilla and Nua Naturals cacao powder for a sweet and chocolatey hit to your morning.

Variation is the key. Monday: cacao and maca inspired porridge topping; Tuesday: mango and banana with Iswari Lucuma superfood powder; Wednesday: blueberries and Nua Naturals acai powder, Thursday: cinnamon and goji berry and so on. You can wake up every morning to new and exciting flavours in your porridge.

What's for Breakfast?

Posted: Wed, 04 March 2015, 10:14

The Paleo Food Company Berries & Almonds Granola

Our resident blogger, Emily, shares some tips on how to make up your own delicious and nutritious breakfast.

Many people get stuck into a routine of having the same breakfast choice over and over again, and sooner or later they can become tired of it, or give up on breakfast altogether. Here, I am going to show you some different ways to combine super nutritious, high antioxidant, high fibre food choices to keep you full and satisfied until lunch.

The simple choice? Muesli or granola. Breakfast could not be easier! Pour the delicious contents into a bowl, add your choice of milk, and top with fruit if desired. But which cereal should you choose? Preferably you should opt for one that does not contain refined sugars, and steer clear of brands which load their products with sugar and fat. Often the oil used in making or baking the granola is heated, which can make it rancid. This in turn can produce free radicals in the body. There are many choices out there, but if you’re not careful and aware of the ingredients in your product of choice, your healthy breakfast could turn out to be a bowl of crushed up cookies! Oats, sugar, syrup and fat.

Free-From Pancakes

Posted: Mon, 16 February 2015, 09:35

Pancake Tuesday

Many of us won't think twice about scoffing stacks of pancakes on pancake Tuesday, but for those who must avoid wheat, gluten, dairy and eggs, it’s not as easy to indulge in these tasty treats. Niamh Arthurs, a nutritionist working at our Liffey St store, has the following advice for those with food intolerances: 

For those looking for gluten and wheat substitutes, try buckwheat flour, rice flour, millet flour, coconut flour, or almond flour. Spelt Flour is suitable for wheat intolerances but it is not gluten free.
As a dairy substitute, soya milk, rice milk, oat milk, almond milk, hazelnut milk, coconut milk, or hemp milk can be used. 
Egg replacers are also available or why not try substituting 1 egg for 1 tbsp milled chia seeds soaked in 3 tbsp of water.

Try making your own wheat/gluten/dairy and egg free pancakes with the following recipe:

What's the Scoop on: Greens

Posted: Mon, 09 February 2015, 10:41

If there's one thing we should be eating more of, it's greens, and here I'm going to lay out just why they're so important.

Here are 7 amazing benefits of consuming your greens:

1. Great cleansers of the blood

Greens are an incredibly important component of the human diet.
They are cleansing, detoxifying and alkalising to the body, and help to cleanse and nourish the blood. 

Greens remove toxins from the body’s system, detoxify heavy metals and pollutants, bring the body towards an alkaline state and away from being too acidic and even help bring down areas of inflammation within the body.

2. High in nutrients

Greens are very high in essential vitamins and minerals, trace minerals, chlorophyll and enzymes and are a great source of potent antioxidants.
Dark leafy greens, including kale, spinach, swiss chard, collard greens, dandelion greens and mustard greens to name a few are incredibly rich in minerals such as calcium, magnesium, iron, folate and potassium, as well as being high in vitamins A, C and K.

3. High in antioxidants

Incredibly high in antioxidants, greens are powerful oxidisers and natural anti-inflammatories. These antioxidants can help our cells fight against environmental stressors and toxins, helping to reduce the negative effect of our daily exposure to harmful oxidising elements.

What's the Scoop on:Turmeric

Posted: Wed, 21 January 2015, 09:07

Turmeric is a highly powerful herb with a plethera of amazing health and healing properites.
You have eczema, no problem.. painful joints.. not a biggy.

Turmeric is a wonderful herb that you need to know more about, and in this blog I will touch on just some of it's fantastic properties.

1. High in antioxidants 

Turmeric contains high levels of antioxidants such as curcuminoids (often abbreviated to curcumin) which produce the pronounced yellow colour, often seen when used in curries.

Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.
These free radicals are an unavoidable part of life, resulting from exposure to pollution, smoking, secondary smoking, consuming burnt food and even as a result of metabolism in our own bodies.

These potent antioxidant properites found within turmeric help protect cellular DNA from being damaged, help to neutralise free radicals, reduce oxidation and repair cellular damage that has already occurred.
Free radicals are known to be one of the big causes of aging, so you could even call turmeric quite the beauty herb.

2. Anti inflammatory

Turmeric has been shown to have significant anti-inflammatory qualities, as well as pain relieving properties making it a brilliant herb for bones and joints.

If the body is not able to repair effectively, the body’s inflammatory responses and mobility can become impaired, and over time chronic inflammation can lead to cellular damage and irregular cell repair. This in turn can cause problems, for example arthritis.

Luckily however, turmeric is recognised as a fantastic natural treatment for inflammatory conditions including arthritis and rheumatoid arthritis.

Merry Christmas from Nourish!

Posted: Tue, 16 December 2014, 14:51

2014 has come and almost gone in what seems like a flash, with Christmas properly upon us and the new year fast approaching. We just wanted to say thanks to all our customers, and wish all of you the absolute best! And if you're wondering when you'll see us again, we'll be open right up until 5pm this evening (December 24th), and back again on Saturday the 27th. For more detail on our holiday opening hours and shipping times, see below.

So once again, merry Christmas, and a happy new year!

What's the Scoop on: Aloe Vera

Posted: Thu, 04 December 2014, 18:31

Whose digestion doesn’t need a little helping hand this winter as the festive season arrives?

Or how about those aching joints that are starting to become a bit more noticeable now the weather is getting colder and damper?

Here are 6 amazing properties of Aloe Vera that you should know about!

1. Nutrient rich

A member of the Lily family, the aloe vera plant contains within its inner leaf a mucilaginous gel that is a nutrition powerhouse. This inner leaf gel contains polysaccharides (long-chain sugars, meaning they are slow-burning carbohydrates keeping energy levels stable), fibre, antioxidants, amino acids, enzymes, vitamins A, C and E, as well as minerals sulphur, calcium, magnesium, chromium, zinc and selenium.

2. Aids digestion

Aloe vera is incredibly beneficial for almost all types of digestive problems, including irritable bowel, ulcers, acid reflux and bloating thanks to it's anti-inflammatory properties which helps to soothe and heal the gut.

When the polysaccharides (contained in the inner leaf) are converted into oligosaccharides, they can also help to protect the mucosal lining of the digestive tract, shown to be effective in fighting e.coli strains and streptococcus pneumonia.

Taken 30 minutes or so before each meal every day may help digestion and absorption, and taken before bed after an over-indulgence of wine or spicy food this festive season may save you from a night of unease due to acid reflux.

Omni on the Move!

Posted: Mon, 17 November 2014, 10:48

Omni's New Look!

Omni's New Look!

Check out those shiny new shelves!

Our Omni Park Shopping Centre store reopened last week in its new location on the main walkway beside Carphone Warehouse and ONLY, and our staff are super-excited to get settled into their new surroundings.

We have a bright shiny new look featuring floor to ceiling shelves, with lots of light and space for some exciting new products, plus a lovely new chalkboard where the guys can get artistic!

Lisa, Francesca, Agnieszka and Caitriona look forward to welcoming our customers old and new to our new store, and hope you will find it a warm and welcoming experience. So please, come in and take a look at the all-new Omni Nourish!

Nutritional information

Posted: Wed, 22 October 2014, 15:41

Vitamin D Awareness Week!

BetterYou D Lux 3000

Today we want to highlight vitamin D awareness week, which runs from the 20th – 26th of October. As those of us living in Ireland know all too well, we don’t get enough of that sunshine, and we therefore tend to be deficient in this essential vitamin.

Some vitamin D is obtained through a diet which includes egg yolks & oily fish, such as mackerel, salmon & trout. However, our bodies produce most of the vitamin D through exposure to sunlight.

Studies suggest that our bodies require it to absorb calcium and phosphorous, which in turn helps to repair and maintain healthy bones and teeth. Vitamin D can also help with immune function (and general mood!), important as we battle the elements each winter.

In Nourish we stock a good variety of vitamin D in both supplement and liquid form. For more information on this essential vitamin, pop into one of our Nourish stores and ask our staff for advice.

New in Nourish!

Posted: Fri, 10 October 2014, 13:32

Chia Pods

Chia Pods

Chia Pods

Chia Pods!

Just in to our city centre stores are Chia Pods! Chia, Coconut Milk and fruit, a lovely healthy snack or good for breakfast. Proving really popular so far in GPO and Liffey Street. They did a taste test among everyone present in Wicklow st yesterday morning on the Mango flavour and it was a winner with everyone, including one of our delivery drivers – Gerry from The Happy Pear!

Delicious Chocolate & Hazelnut Spread!

Posted: Thu, 09 October 2014, 12:14

Meridian Hazelnut Butter

Meridian Hazelnut Butter

Meridian Hazelnut Butter

This week Lisa, manager in our store in the Omni Shopping Centre, has put together this simple recipe for a tasty nut and chocolate spread using just three ingredients:

Mix all of these ingredients together (a food processor is handy but not necessary), and store in an airtight container. This healthy treat should keep up to three weeks, but it's too yummy to last this long!
Lisa says, "This is one my favourite snacks because the hazelnuts are high in protein and a good source of heart healthy fats, the Cacao satisfies chocolate cravings, and brown rice syrup adds sweetness. I love it on slices of apple, but this spread is equally tasty on crackers or added to Coconut Yogurt."

Omega 3

Posted: Wed, 17 September 2014, 13:33

MorEPA blog

MorEPA blog


Omega 3 - the fat you just can't live without

It seems that conventional medicine has finally accepted what we, in the natural products industry, have been saying for years – fats are good for you!

Whilst we wouldn’t encourage increasing unhealthy trans fats, foods that contain omega 3 fats are vitally important to help maintain good health. Omega 3fatty acids are considered to be essential fatty acids, which means they are necessary for human health; however, the body can’t make them. They are highly concentrated in the brain and research indicates that they are very important for cognitive function.

Omega 3 fatty acids can be found in fish, such as tuna, salmon and mackerel as well as other seafood including krill. It is also found in certain plants, including flax, and nut oils. Eating at least three pieces of good quality oily fish a week can help the body maintain reasonable levels of omega 3.

Some people worry about the levels of mercury and persistent organic pollutants (PCB’s) that have been found in fish and prefer to take fish oil supplements instead. It is therefore important to look for supplements that adhere to strict quality standards. Look for fish oil products with good levels of the natural active ingredients EPA and DHA. They should have full traceability, be from a sustainable source and be molecularly distilled and tested for PCB’s and heavy metals.

Nourish stock a range of sustainably sourced, molecularly distilled fish oils at great prices.

Amino Acids

Posted: Thu, 11 September 2014, 11:16

Amino Acids

Amino Acids

NHP Amino Support

What are amino acids and why are they so important?

There has been increased interest over the last few years in the importance of supplying the body with adequate amounts of protein. Many people believe that high protein diets improve weight loss. Protein is made up of amino acids, but what are they and why are they so important?

Amino acids are the building blocks of protein and play a crucial role in almost all biological processes in the body. Although the body can produce 10 out of the 20 amino acids, the others must be supplied from food. L-glutamine is a good example of an amino acid that the body has to maintain adequate levels of to function effectively.

L-glutamine it is vital for muscle health. However, in times of increased need the body will transport it from the muscles to the digestive system. When the digestive system is compromised by poor diet, infections or long term medication people are often told they are suffering from “leaky gut syndrome”. Supplementing with this important amino acid has been shown to improve the integrity of the gut lining. Furthermore, individuals lacking in L-glutamine have an increased risk of suffering from compromised immunity, poor glucose metabolism and reduced intellectual function.

L-glutamine can be found in meat, dairy and green vegetables, however, individuals with compromised digestive function could benefit from taking it in supplement form.

Nourish stock a wide range of high quality protein powders and individual amino acid products.

Tips for Problem Skin and Acne

Posted: Mon, 08 September 2014, 14:05

Tips for Problem Skin & Acne

Tips for Problem Skin & Acne

Maca Powder

It's always frustrating dealing with acne and other blemishes, so we've put together some tips on how to take care of your skin in a gentle, natural way!


Sugar and dairy: It might help to cut down on dairy and processed sugar. Dairy can cause a hormonal imbalance and sugar can spike your insulin, leading to skin problems. Try rice milk or almond milk instead of cow’s milk, as both will give good proteins for the skin while the almond contains omegas and antioxidants too! Be mindful of your calcium intake if you do decide to cut back on dairy. If you’re a chocolate lover, try to stick to dark chocolate as it contains less sugar. Drink plenty of water to keep your skin nourished.


Omega-3 fish oils: it may sound counterintuitive to take more oils when your skin is feeling too oily, but some oils will benefit the skin. Omega-3, when balanced with omega-6, will help your skin feel healthy but not greasy.

Maca: one of the causes of acne can be down to a hormonal imbalance, which maca may help to correct. This powerful powder might give you an energy boost too! However, if you are on the pill or taking any medication for hormones, avoid maca and other hormonal supplements or consult your doctor - the effect of combining these isn’t known yet and it could have negative impacts.

Topical Treatments

Honey: honey is antibacterial and balancing for the face, and it works well as a face mask. Manuka honey is the best for this as it has more antibacterial properties, but any good quality honey will work. Try dipping a quarter lemon in the honey and using that to apply – lemon is balancing and will help the honey go further.

Konjac sponge: this is a new favourite with our staff. The black clay sponge cleanses and exfoliates gently, without leaving your skin feeling dry. Some of our staff noticed a difference within a few days of use!

Tips & Tricks!

Posted: Thu, 12 June 2014, 13:00

Facial Oils

Rosehip Oil

Many people are now using facial oils as part of their skin care routine. Whether cleansing or moisturising, the benefits of facial oils are well known. Rosehip oil in particular has been shown to be highly effective, and is often used as a night-time treatment, particularly by those with dehydrated or aging skin. Applied under a night cream, or used on its own, this powerful oil can plump up the skin and brighten the complexion. Rosehip oil is also clinically proven to reduce the appearance of fine lines and wrinkles.

However, facial oils will not only benefit mature skin. While problem or oily skin was often linked to facial products containing oil, many now recognise that some oils actually help this skin type. An application of one of these natural facial oils on the skin at night can balance out oil on the face. Studies carried out on rosehip oil also show its positive effect on scarring.

While Pai Skincare, Trilogy and Kinvara Skincare all carry rosehip oil in its pure form, it is added as a key ingredient to many moisturisers. To use, apply 2-3 drops to the palm of the hand and massage into a cleansed face with your fingertips. 

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