Nutrition & Health Advice for Women Over 40

A few months ago, I wrote about GLP-1 medications when they were first approved for use here in New Zealand. Since then, they’ve become a common talking point. More women, especially those in their 40s and 50s, are asking if they might be the right tool to help with weight loss and better health. I work with women every day who’ve “done all the things”: tried to change their habits, adjusted their diet, walked more, cut back on snacking… and still feel like they’re pushing up

If you’ve been following me for a while, you’ll know I’m a big fan of starting the day with a high-protein breakfast. It helps keep energy steady, supports muscle maintenance (especially important in your 40s and beyond), and helps manage hunger as the day goes on. But let’s be honest, there are only so many omelettes, boiled eggs, and scrambled creations a person can take before you start craving something different. So, if you’re feeling a bit “egged out”, here are five eas

Last weekend I was in Melbourne, one of my favourite cities! The food, the shopping, the buzz… it’s hard not to get caught up in it all. Between meals out, a few drinks, and long days on the go, my usual nutrition habits took a back seat, and that’s completely fine. Because, health isn’t about being perfect.  It’s about being able to enjoy time away but then also having the ability to reset and get back on track when you need to. Here are some of the things I focus on post h

If you’ve been trying to lose weight but not seeing the progress you’d expect, it might not be your main meals that are the problem, it could be the extras . I’m talking about those sneaky calories that often go untracked: sauces, dressings, condiments, oils, milky coffees, a few bites of leftovers, or a handful of nuts while cooking. It all adds up. One of the biggest culprits? Mayo and aioli. Just one tablespoon  can pack around 130 calories  and 12–13 grams of fat , and th

I’ve experimented with a lot  of different ways of eating over the years. I grew up on the classic “meat and three veg” dinners, except I hated most veggies and would only eat peas for years. And being a child of the 80s meant my lunchbox was a treasure trove of processed treats: Roll-Ups, mini bags of chips, and those famous Le Snacks (remember those?). I cringe when I think about it now. Fast forward to my late teens and early 20s, I left home for uni with no clue how to co

Last week was one of those  weeks, the kind that had everything packed into it. I launched my group coaching program, ran a workshop for 30 people at the Inspiring Wahine Conference in Gore, stayed on to attend the rest of the event, and then headed straight to Mosgiel on Friday afternoon for my first ever CrossFit competition. On Saturday I completed four workouts across the day, starting at 8 a.m. and finishing just after 4 p.m. Needless to say, it was full-on! When weeks