CJP Nutrition, Auckland (2026)

28/11/2023

🌾 A number of prospective cohort studies have concluded that increased intakes of total dietary fibre, particularly cereal fibre and wholegrain, are associated with a lower risk of cardiometabolic disease and colorectal cancer (SACN, 2015)
🚽 Total dietary fibre, wheat fibre and other cereal fibres increase faecal mass and decrease intestinal transit time (SACN, 2015). Optimum fibre intake also leads to increased digestive comfort
🥔 The current guidelines recommend all individuals above the age of 15 years old should endeavour to consume 30g of fibre (AOAC) each day (Public Health England, 2016).

06/11/2023

🥗 Summer in New Zealand is well and truly on the way so I’d thought I’d take the time to share a new favourite salad
🍣 An Asian-inspired Tuna Niçoise provides a delicious and balanced lunch or light supper. For our carbohydrate, I have replaced the traditional new potatoes with crispy noodles. Spinach, cucumber and red pepper provide plenty of vitamins, minerals and fibre. Tuna and a boiled egg are perfect sources of lean protein as well as being packed with other essential nutrients such as vitamins B2 & B12, healthy fats, iron, selenium and more
🥣 I dressed with salad with a miso-based dressing, a rich probiotic content contributing to happy gut health

25/10/2023

🥔 One of the risks of fuelling our longest workouts with lots of gels, energy bars, and sweets is flavour fatigue. The majority of sport specific nutrition is sweet and sugary. Although we all need sweetness in our lives, during long efforts we may often overload on sweet flavours and want to look for salty & savoury options
🥨 We are still focussing on snacks lower in protein and fat as well as keeping an eye on fibre intake to ensure we keep our stomachs happy and comfortable throughout exercise. Simple carbohydrates are incredibly useful in this situation and they don’t have to be sweet!
🍘 My go to savoury snacks for longer workouts include pretzels, little crackers (e.g. Mini Cheddars or Ritz), Marmite sandwiches cut into small triangles for easy eating on the bike and even boiling some new potatoes to serve with olive oil, mixed herbs and sea salt. Packing enough varied foods for your needs ensures you will always have something you feel like eating, at any stage of the journey.
🍞 If you have any questions or are keen to learn more personalised tips for your exercise, reach out via DM or use the link in my bio!

16/10/2023

🍕 Fuelling with food we love makes eating whilst exercising easier and more delicious.
🍌 I recently finished the Rapha Women’s 100 solo and ate plenty of my favourite tasty food during the ride
🍰 Leftover pizza and banana bread are two such fab portable goodies we can pack into our back pockets for our next adventure. I’ve put my favourite choc chunk banana traybake recipe up on my blog
🧈 https://www.cjpnutrition.com/post/choc-chip-banana-traybake

09/10/2023

🥦 What’s in season across the world?
🌶️ We’re well into spring here in New Zealand. Despite the unseasonably warm weather at home, autumn brings a wide variety of fruit and veg into season in the UK
🍎 Buying and consuming seasonal produce is not only better for our wallets but can also ensure we eat fruit and veg when it’s most packed with nutrients such as important vitamins and minerals

25/09/2023

🥙 Easy balanced meals can be put together using the random ingredients you dig out from the back of the fridge!
🥔 Here we sautéed some gnocchi, along with roasted broccoli and a quick homemade tomato sauce using garlic, onion, tinned tomatoes and cupboard staple herbs. To increase the protein content, I found some feta to roughly crumble on top.
🧀 When planning our meals, even if it is using random leftover ingredients, it’s important to include a source of protein, carbs and at least two different veggies if possible! That way we can be sure we’re getting a good balanced variety of macronutrients.
🌿 Using a variety of herbs and spices in your meals throughout the week can really help to get you to that “magic” 30 different plants goal.

19/09/2023

🏋🏼‍♀️Although there is a huge amount of hype around protein for recovery, we must consider a number of other strategies to come back strong and happy for our next workout
🥤Water probably isn’t going to cut it if your session was a sweaty one! Including an electrolyte drink into your recovery plan ensures the sweat losses you encountered through exercise are properly replaced
🍕Intense, lengthy exercise often leads to some appetite suppression. Try and eat something, whatever you might feel like immediately after exercising, and then a full balanced meal a few hours later. This should always include carbohydrates - a vital macro for proper refuelling
🤷🏼‍♀️ If this feels overwhelming or you’re wanting to personalise your recovery plan then do send me a DM or reach out via the link in my bio!

10/09/2023

🇵🇫Back to reality after a dreamy trip to French Polynesia where their local speciality is a raw fish and coconut milk dish known as poisson cru.
🐟Delicious firm raw fish such as tuna is soaked in lime juice and coconut milk with plenty of fresh vegetables, often served with white rice. The fish is so fresh and of such high quality that you don’t get that distinctive “fishy” taste that many people aren’t fans of.
🥕 Providing plenty of protein, healthy fats and iodine, fish is an essential part of a well-balanced and nutritious diet. The fresh veg ensure we take on plenty of vitamins and minerals and great fibre content for maintenance of gut health. White rice is an easy to digest carbohydrate, providing us with plenty of quick releasing energy.
📄To talk through more benefits of specific food groups and tailor a plan to your individual requirements, fill in the form through the link in my bio!

20/08/2023

🥙Why should you eat 30 plants a week?
🥒We all know we should be aiming for at least 5 portions of fruit and veg a day, but increasing the variety of our diet to 30 different plants a week is great for boosting the diversity and healthy of our gut microbiome.
🌾It’s not just fruit and veggies that count towards this goal but grains, nuts, seeds, herbs, and spices too! The dish pictured here contains at least 8 different plants.
The number 30 came from the British Gut Project, a large study published in 2018 that found those participants who are at least 30 different plants a week were more likely to have certain beneficial gut bacteria than those just eating 10.
🍅Eating patterns such as the Mediterranean diet, which contain a huge variety of plant foods, have very strong links to reduced risk of long-term health conditions. These range from heart disease to type II diabetes.
👩🏼‍🎓 Key Papers:
https://onlinelibrary.wiley.com/doi/full/10.1111/joim.13333

https://www.fabresearch.org/viewItem.php?id=9837

15/08/2023

🥕There is no secret cure all when it comes to healthy, glowing skin. We can however look after our skin with a well-balanced and varied diet, plenty of hydration and minimising harmful exposure to the sun.
☀️My most recent blog post is on positive nutrition and lifestyle habits for maintaining happy and healthy skin.
https://www.cjpnutrition.com/post/nutrition-for-healthy-skin
✋🏼If you’d like more support on reaching your skin goals through diet, apply for a free discovery call using the link in my bio!

13/08/2023

🍫 Is hot chocolate the perfect recovery drink?
🥛 It’s certainly packed with goodness that may often be overlooked by social media “nutrition” influencers who are all about the protein shake. However, the humble chocolate milk and hot chocolate are packed with high quality protein due to milk being the main ingredient. Milk is particularly high in leucine, an amino acid that has been touted for its recovery benefits. Along with calcium and other vital vitamins and minerals that are put under strain during exercise, dairy products can be really useful when optimising your recovery.
🍪 Dark chocolate also contains antioxidants, compounds especially important for athletes to consider. Having something delicious to look forward to post-workout is surely great motivation. Whether it’s warming up after a cold winter bike ride, or cooling down after a hot gym session, chocolate milk drinks are a perfect go to when recovering from exercise.

07/08/2023

☕️Caffeine is one of the most widely used ‘supplements’ not only in sport but in everyday life too. There are a wide variety of foods and drinks that contain probably more caffeine than we realise. Health organisations globally recommend that most people can safely consume up to 300mg caffeine per day, around 3 cups of coffee. For pregnant women, the NHS has set the recommendation to 200mg caffeine per day after studies have found links between caffeine intake and low birth weight.
🏃‍♀️In an athletic context, caffeine is very useful for reducing perception of fatigue, and allowing exercise to be sustained at optimal intensity and output for longer periods of time.
🏥When consumed in larger amounts it can cause side effects such as tremor, increased anxiety and raised heart rate. There are also anti-doping rules surrounding its use, prohibiting the intake of very large doses that produce urinary caffeine levels of >15ug/ml. Caffeine is be toxic when consumed in exceedingly high doses.
📄Key Resources:
Chan, T. H., 2020. The Nutrition Source: Caffeine. [Online]  Available at: https://www.hsph.harvard.edu/nutritionsource/caffeine/ [Accessed 8 August 2023].

Mellor, D., 2019. Coffee and Health; it’s not just about the caffeine.... [Online]  Available at: https://www.bda.uk.com/resource/coffee-and-health-it-s-not-just-about-the-caffeine.html #:~:text=Health%20organisations%20around%20the%20world,of%20caffeinated%20coffee%20a%20day. [Accessed 8 August 2023].

Thomas, D. T., Erdman, K. A. & Burke, L. M., 2016. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics , 116(3), pp. 501-528.

CJP Nutrition

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