The nourished mind - with Sophie

23/02/2026

Hi, I’m Sophie a 32 year old mother of four - this is The Nourished Mind 💛

I’m passionate about helping women and families feel better in their bodies without overwhelm, extremes, shame, or thousands of dollars on supplements that may not even work.

I believe:
🌿 Food should support your nervous system
🌿 Healing isn’t one-size-fits-all
🌿 Mums deserve energy too

I’m especially interested in things like histamine issues, gut health, perimenopause, and kids who “aren’t quite right” but don’t fit into a neat box.

This space is about practical support, education, and real-life tools — not fear or perfection.

Going into menopause with muscle is essential to help make sure we use up that estrogen within our bodies .
Estrogen is essentially stored in our livers , lifting weights two or three times a week will ensure metabolic clean up - and keep those hormones at bay ❤️🧘‍♀️

13/01/2026

Do you feel stuck ?
Reaching for foods that make you feel sluggish ?
Have you had parasite issues ? Irritability ?
Infertility ? But there is nothing wrong to be “found”
Or maybe you just want to eat cleaner this year .

Send me a message and I will help guide you in the most simplest ways !

We can work with the budget you have , the staples you may already have in your cupboard.

All it takes is a few tweaks in our diets and our lives to make a huge change and impact !

Most women suffering with middle belly weight have hormones fluctuations , are going through perimenopause or have a struggling thyroid .

I can oversee blood work and offer solutions to help those issues you haven’t been able to get on top of.

Reach out to me :)
You won’t regret the new you ❤️

27/12/2025

Did you know if you make sure you get out in daylight / sunlight within 20 minutes of waking up and go for a walk this helps anchor your cortisol ?
Helps your body to better regulate your circadian rhythm.

A great way to read your body , does your face get puffy after any morning exercise?
This is a perfect sign that your body is working over time to remove that built up fluid within your lymph’s .
Although it looks bad just know your body is working 💯w

15/10/2025

Protein powders
Always need to e careful with these

09/08/2025

Have you thought about getting a methylation genetic test ?

Here’s a big thing that is so over looked and I wish more health professionals would test patients methylation it could be a simple fix for many many disease so let’s talk about it : the lovely MTHFR mutation .

Sounds scary I know ! But it’s a mutation of a specific gene .

And guess what ?!

About 60% of people and that is worldwide - have a change (variant) in this gene that slows the enzyme down. That means your body might not activate folate efficiently.

When that happens, you may be at higher risk for:
• Low energy, brain fog, mood issues
• Pregnancy complications
• Poor detox ability
• Higher homocysteine which means more inflammation , links to possible heart disease risk
• DNA repair issues results in potential link with certain cancers over time

Knowing how our body methylates its huge because it can be supplemented .
Meaning you will support your body in the right way going forward this gene mutation is not a death sentence at all .
It is the most common but easy supplemented .

So let’s break this down even further .
If 60% worldwide have this mutation .

What does this mean for those who consume breads , pastas and flours - now that they have added folic acid to prevent neural tube defects in babies ?

Well a person who has this mutation can simply NOT break down synthetic folic acid . There for it is not converted into its useable form ( methylfolate) .

Folic acid can then build up in the body and become a huge inflammation risk .
Especially in children .

I learnt about this in my studies and having children born with stork bites and sacral dimple.

06/08/2025

A topic came up recently about protein powders .
And I wanted to share my research on that .

Over 50% of protein powders on our shelves today in NZ are over the ideal limit of heavy metals.

This also applies to all supplements available here in NZ .

We , unlike Canada have no regulations on products for heavy metals .
This means we can purchase things off a supermarket shelf and have no idea of its COA - certificate of analysis.
We assume that because it is sold here in NZ on our shelves it is safe .

Sadly that is not the case .

Canadas regulations mean that every product sold has to have a reading per serving of no higher than 0.05ug of lead .

Yet here in NZ we do not have any set regulation.
There is no limit . Therefore they do not even need to carry out these tests in order to sell a product.

And we are in fact consuming protein powders that are 47% higher in heavy metals - like lead .

That’s huge !

A recent example of this is a pack of supplements I recently purchased for my children with a very common genetic mutation - I checked out the company and thought wow !
These guys are great and they were recommended by some people I know.

And of course ordered the pack .

Before giving them to my children I requested the companies COA and the results were shocking !

Four times higher in lead and cadmium compared to that of products in Canada .
So back they went .

Always ask for this information before taking any protein powder or supplement !

And yes , Even organic!

There are several companies who either did not get back to me or would not supply their COA and then there were companies who actually supplied this on their website for the public to see or gladly supplied it to me .

They are the brands you want .
The brands that have taken third party testing .

27/07/2025

Did you know that you lose nitric oxide as soon as you hit 30 ?
And then every year after that you can lose up to 10% each year !

Nitric oxide .
What is it and why do we need it ?
It relaxes and dilates blood vessels , keeps our blood pressure at bay and makes sure all our organs have optimal blood flow .

So taking a beetroot powder or capsule daily will help boost this nitric oxide back up naturally to where it needs to be , organic is best if you can !

Watch this well explained video ❤️🙌

https://www.facebook.com/share/r/1CFinGPHXx/?mibextid=wwXIfr

26/07/2025

Childhood doesn’t wait. It slips through fingers like water, no matter how tightly you try to hold on.

One day they’re building forts out of couch cushions and asking you to check for monsters under the bed. And then somehow, without you noticing, they’re slamming doors and asking for more freedom than you’re ready to give.

Let them be little while they still are.

Let them wear mismatched clothes and believe in magic. Let them cry over broken crayons and dance in grocery store. Let them take up space and ask endless questions. Let them laugh too loud, run too fast, and get dirt under their fingernails.

The world will ask them to grow up soon enough.
Don’t rush it.
Don’t clip their wings before they learn to fly.
Let kids be kids while they still can be.

26/07/2025

Ladies

I can also help with that perimenopause weight gain or the menopause slump.
Please reach out in my pms if you have any issues with bloating or weight gain 🙂

I managed to lose 20 kilos in 3 months . By just changing some simple foods I was consuming .

Knowing how is key .

26/07/2025

21/06/2025

There are so many simple life changes we can make in the kitchen and in our lives that will change your whole gut system and health .
It will lead to better cognitive function and mobility .
No one likes the 3 pm brain fog and fatigue !
What about those narly hot flashes and sweats ?

Work with me and I will help you make simple ( cost friendly ) changes in your life .

Whether you have mental health complaints , skin complaints or generally want to just improve your health and wellbeing please reach out ! 🙌❤️

09/06/2025

Tallow balm making ❤️

Lately we have been battling chicken pox !
🙌

So we spent the day making balms , some are lemon and some are made with oregano oil - to help with nasty fungal infections that can come from those healing spots .

The four year old is smelling them to get the smell of approval - because , who likes beefy smelling tallow 🙅‍♀️