Nutrition & Health Advice for Women Over 40

Packing school lunchboxes can be hard and I know many parents will agree with me on that one, especially if you are packing two, three or even four lunch boxes. Between busy mornings, rising food costs, fussy eaters, and active kids who burn through energy quickly, figuring out what to put in kids’ lunchboxes  can feel overwhelming. This blog focuses on easy, practical lunchbox ideas  that are realistic, affordable, and actually get eaten. A simple lunchbox formula that works

With school starting to head back in a few weeks time, lunchboxes felt like the most helpful place to start. This is Part 1 of a short series on kids’ lunchboxes , practical, realistic ideas that work for busy families, fussy eaters, and hungry, active kids. What actually fuels kids well? At a basic level, lunchboxes work best when they include: Protein  (to keep them full and focused) Carbohydrates  (for energy) Some fruit and veg Enough food  (this is often where things fa

Cooking for one doesn’t need to mean living on toast or skipping proper meals altogether. On the rare occasions I’m not cooking for the family, my default is usually eggs or salmon and avocado on toast. Simple, nourishing, and high in protein. But for many people, meals for one are a daily reality , and that can make healthy eating feel harder than it should be. Low motivation, food waste, and the effort of cooking “just for yourself” often lead to repetitive or unbalanced me

As we finish up another year, I know many women start feeling that familiar mix of excitement…and a little dread. December is busy, full of events, food, bubbles, travel, late nights, and routines that don't stick quite as well. And if you’re working towards better health, more energy, or weight loss, it’s easy to worry that a few weeks of celebration will undo everything you’ve worked hard for. But.....You can absolutely  enjoy the holidays without landing back at square one

High-protein eating doesn’t have to blow the grocery budget. If you’ve been trying to increase your protein but are struggling with the increased cost in food, I can relate. Food prices are still high, and many women I work with tell me the same thing: “I want to eat better… but I also need to keep the food bill under control.” The good news is that you can  hit your protein targets without powders, bars, or expensive cuts of meat. Some of the most budget-friendly foods in NZ

If you’ve been trying to eat more protein but don’t love the idea of using protein powders or and protein bars, it is possible. I hear this all the time from women I work with: “I want to hit my protein goal… but I don’t want to rely on powders or packaged snacks.” The good news? You absolutely don’t have to. You can reach 100-20g of protein a day (or whatever your personal target is) using simple, everyday foods you probably already have at home. Here’s how to make it fee