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Category: Seasonal Wellbeing

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.

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.

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.

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.

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.

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. 

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.

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.

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.

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.

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!

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.

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:

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.

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!

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!

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...

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%).

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.

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:

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.

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!

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

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.

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!!

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. 

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

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