Back to school time 🎉 The snack monsters are back to school tomorrow, I feel like my kids have just spent the holidays raiding the pantry 😂 If you’re looking for lunchbox inspo click the link in bio and check out some of my fave lunchbox recipes. 😊 #nourishandnurturebysophie #nourish #nurture #backtoschool #lunchboxideas
Roasted Chickpeas - one snack my kids all love! Such an easy and cheap snack. Just rinse a tin or two of chickpeas and roast with coconut oil, lard duck fat and a sprinkle of salt. Cook for about 45 mins at 180 fan bake (or until crunchy) Enjoy. #nourishandnurturebysophie #wholesome #homemade #realfood #nutritiousanddelicious #chickpeas #snacks #roasted
Very common symptoms… doesn’t mean they are normal! Let’s get you sorted and feeling your best! #nourishandnurturebysophie #nourish #nurture #functionalnutrition #happyhormones #commonnotnormal
No not until Christmas… 😂 Our 10 Day Restart Program is running again, starting on 31 October. Link in bio to read more info or book now. #nourishandnurturebysophie #nourish #nurture #10dayhealthboost #restart #functionalnutrition
Some simple tips to support your kids immunity. Check out the my new blog (link in bio) with some good practical advice #nourishandnurturebysophie #nourish #functionalnutrition #kidsimmunity
Our New Package! Feel like your hormones are out of whack? Low energy, horrible PMS, heavy periods, breast tenderness, crazy cravings. Sound like you? Grab a hormone testing kit and a consult with me. The test kit will be sent out to you to do at home (on day 18-21 of your cycle) then sent away for testing. I will then send you my comprehensive questionnaires - looking at nutrition and lifestyle, this means we can look at your complete health picture - perhaps your digestive system is causing havoc with your hormones, your liver needs some love or your adrenals are flatlining - we can work it out! We will then make a time for a consult - in clinic or via zoom. Grab your kit now - link in bio. #nourishandnurture #nourishandnurturebysophie #nourish #nurture #hormonetestkit #hormonehealth
SUNDAY BAKING Now’s a good time to throw something in the oven for school lunches. This is so quick and easy and a crowd fave. • 200 grams melted butter • 1/2 C coconut sugar/Brown Sugar • 2 tsp vanilla essence • 2 Tablespoons water • Add 2 eggs • 1.5 cups Gluten Free Flour (or normal) • 1/2 tsp Salt • 1 tsp Baking Powder • 2 cups of rolled oats • 150 grams of dark choc chopped, or a pack of nestle dark chocolate chips. Mix together and pour into baking tray. Bake at 160 Fan bake for 12-15 mins. If your school or kindy is allowed nuts swap 1/2 cup of flour for ground almond. 😋 #nourishandnurturebysophie #nourish #nurture #homemade #delish #schoolbaking #lunchboxinspo #glutenfree
P2 Health Hub! Have you been in and checked out the new health hub in Ōtaki? Come in and book a nutritional consult or ionic foot detox. Jump on the website or DM to book. #p2health #nourishandnurturebysophie #nourish #nurture #functionalnutrition #ionicdetox
Actual footage of me this week….😂😬 Do you find yourself unable to get off the hamster wheel of a busy life - stress, poor diet, environmental toxins, out-of-whack hormones and poor sleep? 🐹 Putting our bodies under constant stress can activate the adrenal glands and cause further chaos in our lives, messing up sleeping patterns, our immune system function and general sense of wellbeing. Let me help you jump off that wheel! Check out the article linked in bio for more info on adrenal fatigue and book in your consultation today! 📲 #nourishandnurturebysophie #nourish #nurture #hamsterwheel #adrenalfatigue #functionalnutrition
NEW CLINIC!! I am super excited to be joining the team at P2health Hub, Ōtaki, from this Friday. It is so cool to see what was a pub in Ōtaki turned into a health hub! They have a physio, podiatrists, osteopath, midwives and me, so far! The owners have worked so hard for months to create this beautiful space and I am proud to be part of it. Book in for your nutritional consult you’ve been putting off - or start with a detoxing foot bath. Link is in bio to book! #nourishandnurturebysophie #nourish #nurture #functionalnutrition #nutrition #p2healthhub #ōtaki
PROTEIN COOKIES Looking for some holiday baking inspo. These are delish, easy & pack a good nutritional punch. They are also gluten & refined sugar free. Link in bio to recipe. #nourishandnurturebysophie #nourish #nurture #homemade #proteincookies #schoolholidays
Looking for a yummy treat that will satisfy those chippy cravings? Look no further than my delish polenta chip recipe! Full of flavour, this snack is bound to become a favourite with the whole fam. 👪 🧂 Ingredients 🌿 - 1 cup polenta - 4 cups liquid - I use broth or stock and water, but you can use milk or a mixture - Salt and pepper to taste - Flavouring - herbs, spices etc. - 1/4 cup of coconut oil or Butter 🧑🍳 Method 🔪 Bring 4 cups of liquid to the boil. Add flavours and oil or butter. Then, while whisking, add the polenta. Keep stirring for a few minutes until you have a thick porridgy consistency. Pour into a baking tray (mine was approx 20 by 30cms). Place in the fridge to cool for about an hour. Preheat oven to 180 fan bake. Remove polenta from fridge and cut into chips. Place on a baking tray and add some extra butter or coconut oil to cook. Bake for 30-45 mins until crispy. Turn once or twice while cooking to get all sides crispy. Bon appétit! 😋 #nourishandnurturebysophie #nourish #nurture #polenta #polentachips #goodness
The secret is out! Mushrooms are a quiet hero when it comes to fighting winter nasties! 🦸🍄 Packed with B-Vitamins, antiviral, antimicrobial and anti-inflammatory, these fungi friends are a great addition to your family dinners. From stroganoff to soup, they’re a versatile ingredient that adds an earthy and meaty flavour to any dish. What are your favourite ways to eat mushrooms? Share them below! 👇 #nourishandnurturebysophie #nourish #nurture #supershrooms #wintersuperfood #wholefood
It can be easy to keep just pushing through when you’re juggling work, kids, friendships, relationships, hobbies… phew! 😮💨 The list goes on. I totally get it, life gets in the way. But it is important to prioritise your health and wellbeing to make sure you can continue to give your all to the important things in life. If you’re experiencing adrenal fatigue, pregnancy and fertility issues, post-natal depression, autoimmune issues, thyroid problems, digestive/gut health issues or going through menopause, I can help! Check out the link in our bio to take the first step toward a healthier and happier life 📲 #nourishandnurturebysophie #functionalnutrition #optimalhealth #feelyourbest #stopthestruggle #getnourished
As the weather cools down I’ve put together a yummy one-pot wonder that is the perfect healthy dinner that is not only delicious but EASY! 🧑🍳 I know brussell sprouts can be polarising but this is delish and ticks a lot of nutritional boxes. Link in bio to recipe. #nourishandnurturebysophie #nourish #nurture #onepotwonder #deliciousandnutritious #homemade
All this rain 🌧 is reminding me Winter is officially here which means it’s time to ramp up your consumption of immune-boosting foods to help protect against cold weather nasties! ❄️ Citrus fruits such as oranges and lemons are a great source of Vitamin C 🍋. Veggies - particularly leafy greens - are also packed with amazing nutrients, vitamins, minerals and fibres to keep you feeling full and well. 🥬😌 #nourishandnurturebysophie #nourish #nurture #wholefood #citrus #vitaminc #immunebooster
Got yourself a fussy eater on your hands? Is bubs always picking up bugs at daycare or school? Are tummy aches a constant complaint? 👶 There’s no question about it. When your child’s gut health isn’t right it can cause havoc with their happiness, routine and general sense of wellness. Check out the link in our bio for some simple steps you can take to help put the skip back in your little ones' step. 📲 #nourishandnurturebysophie #nourish #nurture #guthealth #kidsnutrition
I don’t wanna nag….BUT 10 DAY RESTART registrations close later today, we need a week to get organised & send out supplements. The restart is a great way to reset, curb some sugar, coffee cravings and take some steps to balancing hormones. The best part is that we do it in a gentle & sustainable way. Link in bio to more info & to book. #nourishandnurturebysophie #nourish #nurture #10dayrestart
Winter has arrived here in NZ! The perfect soup weather. Soups are great for getting in lots of veggies & can pack a real nutritional punch. Especially if you start with a bone broth base. Just be sure to add some protein & fats to your soup or as a side - to keep you full & satiated. Shredded chicken, bacon, nuts & seeds are a good start. #nourishandnurturebysophie #nourish #nurture #wholefood #soupweather #nourishingsoup #addyourprotein
Decode your stomach gurgles and get on top of your gut health with nutritional therapy. I’ll put together a personalised plan for you to better understand your body and get you feelin’ great through a nutrient-dense, whole-food approach to your diet. Keen to find out more? Check out the link in bio to book in your first session. 📲 #nourishandnurturebysophie #nourish #nurture #guthealth
Ferment to feel better. 😌 Did you know that fermented foods such as miso, olives, kimchi, sauerkraut and yogurt are packed with beneficial probiotics to help your gut feel good as new? ✨ Not only that, they can help your immune function, which is super important as the weather begins to cool down and the number of nasty bugs floating about ramps up! #nourishandnurturebysophie #nourish #nurture #wholefoods #fetmentedfoods
EXCITING NEWS! 🛁 I now have a detoxing foot bath in my clinic. The foot detox basically pulls out toxins in your body through the feet. Toxins we are exposed to everyday through food, air pollution, fertilisers, make up, cleaning products etc. The foot bath can assist enhancing the body’s own natural detoxification abilities. This allows the body to remove heavy metals and other toxic elements from the body more efficiently. Assisting the body’s natural detoxification process can result in: · A stronger immune system · Better sleep · A reduction in chronic pain and inflammation · Increased energy and focus · Enhanced lymphatic drainage · Better skin health · Fewer headaches and migraines · Improved circulation and heart health · An overall feeling of relaxation and improved mood · Stress relief · Improved digestion and nutrient absorption Link to book is in bio. Any questions let me know! #nourishandnurturebysophie #nourish #nurture #ionicfootbath #detox
Today is world Thyroid Day (who knew!?) 😂 THYROID 101 Our body is constantly sending us messages begging to be noticed - telling us what’s going on - good and bad! Your thyroid is a small gland in your neck and is largely responsible for your body’s metabolism. There are a whole lot of symptoms you might experience with thyroid dysfunction - * Hard to get going in the morning, can’t wait to get your hands on that coffee? * Missing the outer 1/3 of your eyebrow? *Always cold - especially cold hands and feet. * Puffiness under eyes *No libido *Inability to lose weight *Constipated *Hair falling out * Low grade depression/anxiety You might be surprised at what a little powerhouse the thyroid can be and how important it is to keep it happy! I am passionate about thyroid health and how essential it is to wellbeing - especially us Mums. Get in touch for an appointment or discovery call to see if working with me if a good fit! #nourishandnurturebysophie #nourish #nurture #thyroidproblems #thyroidhealth #healthythyroid #thyroiddysfunction #functionalhealth #nutritonaltherapy #worldthyroidday
The next intake for our 10 Day Restart program is getting underway on 14 June for anyone who wants to kickstart a healthier approach to food, lifestyle and supplementation and kick some serious wellness goals while they’re at it. 🦵 Sound like you? Sign up today via the link in our bio. 📲 #nourishandnurturebysophie #nourish #nurture #restart #healthboost #wholefood #feelgood
So this happened. Had a little chat to the gals @moveitmamasparkleon about post-natal depletion and a few other bits and bobs. Go have a listen 🎧 - link in bio. #nourishandnurturebysophie #nourish #nurture #podcast #moveitmama #functionalnitrition #postnataldepletion
Feeling not yourself, tired and just all together worn down during pregnancy or postpartum? Māmā you’re not alone! 🙋♀️ Growing new life is seriously hard work and can cause your body to suffer from a significant lack of vitamins and minerals while your precious little one takes all the good stuff for themselves (the things we do for love!). This phenomenon is called postnatal depletion and it can have a longstanding impact on your mood, health and overall wellbeing. Whether you’re trying to conceive or the mum of a toddler in the terrible twos, I can help you solve the postnatal depletion puzzle and get back to feeling fabulous. Check out the link in bio to find out more. 📲 #nourishandnurturebysophie #nourish #nurture #postnatalnutrition #postnataldepletion #functionalnutrition
GIVEAWAY!! Tag a family who would love a box of lunchbox goodness delivered to their door. You must both be following @nourishandnurturebysophie Winner will be drawn Sunday 15 May 2022. New Zealand entry’s only. *this is in no way affiliated with Insta or FB. #nourishandnurturebysophie #nourish #nurture #lunchbox #lunchideas #onlygoodness #giveaway #itsyourluckyday 🍿 🍪 🥜 💃
BACK TO SCHOOL BAKE! Starting Sunday with a sparkling clean kitchen before I mess it up baking for back to school tomorrow. 😬 On the menu over here are 🍌 Mini banana loaves 🫓 Seed crackers 🍪 Cookies What’s everyone making?? #nourishandnurturebysophie #nourish #nurture #baking #backtoschool #schoolbakinginspo #lunchboxinspo #glutenfree #refinedsugarfree
VEGGIE CROQUETTES (fancy veggie balls) The recipe for these bad boys is up on the website just in time for the weekend - link in bio. They are super easy & delicious. I make an avocado dip to serve them with. Yum! 🤤 #veggieballs #glutenfree #nourishandnurture #nourishandnurturebysophie #veggiegoodness #homemade #onlygoodness #veggies
I won’t lie!! These aren’t quite like your traditional hot cross buns, they won’t cause to to feel sluggish and bloated! Packed with ground almonds & psyllium husk they are actually good for you! Recipe for my Gluten Free Hot Cross Buns is up on the website. Link in bio #nourishandnurturebysophie #nourish #nurture #happyeaster #easterfeast #glutenfree #dairyfree #refinedsugarfree #onlygoodness
10 DAY RESTART What better to do on this wet day than book in for the 10 Day Restart program. We are starting next Monday 21 February 2022 and already have a great crew onboard. Registration closes tomorrow 14 February 2022. Link in bio. #nourishandnurturebysophie #nourish #nurture #10days #10dayrestart #wholefoods #functionalnutrition
IMMUNE BOOSTING Grab my cool little immune boosting booklet with helpful info like this for the whole family - head over to the website (link in bio) & we will send the PDF to you. #nourishandnurturebysophie #nourish #nurture #immuneboosting #immunesupport #familyimmunity
First day back in my clinic for 2022 🎉 Book your appointments online through the website - link in bio. #nourishandnurturebysophie #nourish #nurture #functionalnutrition
LUNCH BOXES!! What’s everyone filling their kids lunchboxes with heading back to school? Gelatin jellies are a great little protein filler for the lunchbox. Recipe is on the website & below. ************************** Put 3 Tablespoons of gelatin in a bowl, add 1/3 C of cold water and stir then leave to set for a few minutes. Meanwhile heat 1 cup of any liquid in a saucepan (we’ve used apple juice, raspberry purée - with the seeds sieved out, lime juice with mint, beetroot and apple etc) but the options are endless. Heat in saucepan until almost simmering. Then add gelatin which has now set. Stir gelatin until melted. Pour into moulds (get any shapes you like) and put in the fridge to set. #nourishandnurturebysophie #nourish #nurture #gelatinjellies #lunchboxinspo
10 DAY RESTART Our popular 10 Day Restart program is starting again on Monday 21 February 2022. It is a great chance to do a reset and make some sustainable changes. Check out the link in bio for more info & to book. #dayrestart #makeachange #nourishandnurturebysophie #nourish #nurture #wholefoods
Great news for your Friday. It’s our once a year sale - we were due to be at the Kapiti Food Fair tomorrow but that got canned due to Covid so we decided to have a sale anyway. 20% off our pre-mixes - discount is automatically applied at checkout. Happy Shopping! #nourishandnurturebysophie #nourish #nurture #premix #onlygoodstuff #glutenfree #dairyfree #refinedsugarfree #butnotfunfree #deliciousandnutritious
IMMUNE SUPPORT We are living in some crazy times surrounded by fear & uncertainty, which is completely understandable. However, some things are in our control - I’m talking about taking care of your family & their immunity. New blog post up about this - link in bio. #nourishandnurturebysophie #nourish #nurture #immunesupport #healthyliving #immunity #kidsimmunity
Tick any of these boxes??? We should talk! Our bodies are amazing & send us signs that all is not well all the time - most of us have just got good at ignoring them! Jump online and schedule a session with me - zoom or in-clinic (link in bio). Or send me a DM if you would like a free 15 min chat. #nourishandnurturebysophie #signs #symptoms #nourish #nurture #fntp #functionalnutrition
Great News! Our raw Christmas Cakes are back in store for the Christmas season. They make the perfect Christmas gift, or just turn up to your Christmas party with them & really impress. #nourishandnurturebysophie #nourish #nurture #rawxmascake #glutenfree #dairyfree #refinedsugarfree #veganfriendly #delicious
Mmm Paleo Veggie Loaf. Eating whole foods can be fun! #nourishandnurturebysophie #nourish #nurture #wholefoods #goodforyou #glutenfree #dairyfree #refinedsugarfree
Today is the LAST day to join our 10 Day Restart. The link for more info & to book is in our bio. Get into it! #nourishandnurturebysophie #nourish #nourishandnurture #youwontregretit #wholefood #anyonecando10days #nourishyourbody
LUNCHBOX INSPO! These guys really are delicious & nutritious. Link to recipe in bio. #backtoschool #lunchboxinspo #homemade #baking #schoolprep #nourishandnurturebysophie #nourish #nurture #glutenfree #dairyfree #refinedsugarfree
One of my favourite parts of the school holidays - seeing those lunchboxes stacked up in the cupboard for the next two weeks 👏🏻 👏🏻!! #nourishandnurturebysophie #nourish #nurture #schoolholidays #ihatemakinglunches
Hello pretty new packaging. #nourishandnurturebysophie #nourish #nurture #glutenfree #dairyfree #refinedsugarfree #nutfree #onlygoodstuff #premix
Looking for some breakfast inspo? Coco-Nutty Granola. A great breakfast option, snack or treat. 2 Cups Coconut Chips 2 Cups Nuts & seeds (I used walnuts, hazelnuts, macadamias, sesame and sunflower seeds) 3 Tablespoons Coconut Oil 1/2 tsp cinnamon Pinch of salt ** optional - 1 Tablespoon Rice Malt Syrup (if you need a bit of a sweetener). Place all ingredients on an oven tray, fan bake at 130 for 20 mins or until golden. Enjoy with berries & coconut yoghurt or on its own! 😋 #nourishandnurturebysophie #nourish #nurture #breakfastinspo #glutenfree #dairyfree #wholefoods #sugarfree #onlygoodstuff #goodfats