Power by Nutrition

21/10/2021

Kia Ora! For those of you who don't already know me, I'm Terese, a registered Clinical Nutritionist and nature lover. I'm originally from the UK and have lived in Auckland for 9 years now.

I believe that virtually all disease starts in the gut and that it's the gateway to optimal wellness. I'm passionate about helping people take control of their health through education, motivation and ongoing support.

I adopt a holistic approach to treat the 'whole' person with a 'food first' philosophy. I use world-class functional testing (when needed), to understand the root cause of your condition. I believe that the human body is capable of self-repair, given the right nutrients and environment.

Some things I can help with include:

💚 Gut health
💚 Digestive issues
💚 Energy & fatigue
💚 Detoxification
💚 Food intolerances & allergies
💚 Poor sleep
💚 Hormone health
💚 Weight management
💚 Immune health
💚 Healthy ageing
💚 Functional testing: Microbiome, DUTCH, Organic Acids
💚 DNA Genetic profiling for health & wellbeing.

If you're keen to find out more, please visit my website (link in bio) and book in for a FREE 15-min discovery call. I'd love to hear from you!

That's all for now.
Terese x

15/10/2021

What's so great about green veggies anyway? A lot! Not only are they packed with nutrients, such as antioxidants, folate, vitamin C, vitamin K, fiber, potassium, flavonoids and carotenoids. Research suggests that cruciferous veggies (part of the Brassica family of plants) may have anticancer effects.

Cruciferous veggies including broccoli, Brussel sprouts, cabbage, collard greens, rocket, bok choy, wasabi, radishes, watercress, cauliflower, kale and turnips.

During food preparation, chewing, and digestion, the glucosinolates in cruciferous vegetables are broken down to form biologically active compounds such as indoles, sulforaphane and isothiocyanates which have been shown to:

- Help protect cells against DNA damage
- Have an antibacterial effect
- Have an anti-inflammatory effect
- Inhibit blood tumor cell migration.

Are you getting enough greens? You might want to throw a few more green veggies into your shopping trolley this weekend!

09/10/2021

Poor sleep? Suffering from fatigue, anxiety or depression? It could be related to your gut health. 90% of our serotonin is made in the intestines. Serotonin is a feel-good neurotransmitter that stabilises our mood, feelings of happiness and well-being.

Poor gut health can result in low production of serotonin.
Low serotonin is linked with anxiety, depression and poor sleep.
Serotonin is a precursor for the production of melatonin, which helps regulate circadian rhythms. It also plays a role in appetite and digestion.

So if you’re not a good sleeper, or if you have anxiety or depression, you might want to think about your gut health!

Read more about which foods can support serotonin production on the blog: https://www.powerbynutrition.co.nz/post/foods-that-boost-serotonin-production

07/10/2021

You can't change your inherited genes, but your genes do not control your destiny. However, our genes are influenced by our lifestyle and nutrition choices. You can modify gene expression and improve the functioning of your genes by making the right nutrition, exercise, and other lifestyle choices.

I find it absolutely fascinating that what we eat and the lifestyle choices we make have a direct impact on the functioning of our genes.

I've recently become a Fitgenes Certified Practitioner so that I can design more personalised and targeted nutrition, exercise and lifestyle plans for my clients based on their personal genetic profile. I will be sharing more about this over the coming weeks!

06/10/2021

Purple foods not only look beautiful but they contain powerful antioxidants called anthocyanins, known to be anti-inflammatory and anti-bacterial. These are beneficial plant pigments that give fruit and veg their deep red, purple, or blue hues. Anthocyanins are found in high concentrations in blackcurrants, blackberries, blueberries, as well as in aubergine (in the skin), red cabbage, beetroot, grapes, red onions and cherries.

Fresh, organic fruit and veg are always the best option but not always available or affordable, especially at the moment.  I'm a big fan of frozen berries and always have a supply in our freezer ready to add to smoothies and oats!

25/09/2021

If we want to change what is around us, the way to do this is to change what is within us. ⁠
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Whatever it is we are looking for outside of ourselves, the answers are always within. Our internal thoughts, ideas, beliefs, perceptions and habits form our external reality. ⁠
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✨ When things change inside you, things change around you ✨⁠
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Create the life you desire 💖⁠

25/09/2021

Hummus is super nutritious and packed with plant-based protein, fibre, plus lots of micronutrients and minerals - vitamin B1, B6, B9, zinc, copper, iron, manganese and copper. ⁠
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Most supermarket brands of hummus contain preservatives, which I try to avoid. It's so quick and easy to make, I recommend giving it a go and you'll likely never want to buy a supermarket hummus again! I⁠
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It can be refrigerated for up to 5 days or frozen in batches. ⁠
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Ready in 10 minutes!

Get the on the blog: https://www.powerbynutrition.co.nz/post/roasted-garlic-capsicum-hummus

16/09/2021

Gut health is the basis of all health. Look after your gut health and your gut will look after you! The bacteria living in your gut play a role in everything from your immune system to your mood. ⁠⁠
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There are many symptoms that can indicate poor gut health and lead to systemic disease: ⁠⁠
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Compromised gut health indicators include (but are not limited to): ⁠⁠
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🔥 Fatigue⁠⁠
🔥 Headaches ⁠⁠
🔥 Irritable bowel ⁠⁠
🔥 Bloating⁠⁠
🔥 Diarrhoea & constipation ⁠⁠
🔥 Brain fog, poor concentration⁠⁠
🔥 Sugar cravings ⁠⁠
🔥 Skin conditions, e.g. eczema, acne, rashes ⁠⁠
🔥 Food intolerance ⁠⁠
🔥 Infection-prone⁠⁠
🔥 Re-current colds ⁠⁠
🔥 Nutrition deficiencies ⁠⁠
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If you're experiencing any of the above symptoms or similar, there's a high chance your gut health needs some restoration. ⁠⁠
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If you'd like help with your gut health or you're looking for healthier nutrition for wellbeing and longevity, I'd love to chat! Linkinbio⁠. ⁠⁠
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16/09/2021

Gut health is the basis of all health. Look after your gut health and your gut will look after you! The bacteria living in your gut play a role in everything from your immune system to your mood. ⁠⁠
⁠⁠
There are many symptoms that can indicate poor gut health and lead to systemic disease: ⁠⁠
⁠⁠
Compromised gut health indicators include (but are not limited to): ⁠⁠
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🔥 Fatigue⁠⁠
🔥 Headaches ⁠⁠
🔥 Irritable bowel ⁠⁠
🔥 Bloating⁠⁠
🔥 Diarrhoea & constipation ⁠⁠
🔥 Brain fog, poor concentration⁠⁠
🔥 Sugar cravings ⁠⁠
🔥 Skin conditions, e.g. eczema, acne, rashes ⁠⁠
🔥 Food intolerance ⁠⁠
🔥 Infection-prone⁠⁠
🔥 Re-current colds ⁠⁠
🔥 Nutrition deficiencies ⁠⁠
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If you're experiencing any of the above symptoms or similar, there's a high chance your gut health needs some restoration. ⁠⁠
⁠⁠
If you'd like help with your gut health or you're looking for healthier nutrition for wellbeing and longevity, I'd love to chat! Linkinbio⁠. ⁠⁠
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💚⁠⁠
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16/09/2021

Wellness Giveaway! What are you doing for self-care at the moment? I'm doing breathwork sessions each day, they're live on Vitality Lab] IG and I highly recommend them! ⁠
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With the above in mind, Power by Nutrition has teamed up with Vitality Lab to create a Wellness Package for one lucky winner!⁠
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Win a Power by Nutrition ‘Power Start’ nutrition package and x 3 Personal training, healing or massage with 3 months membership, valued at $731⁠
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Regain your energy, flow and vitality this lockdown.⁠
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BE IN TO WIN: ⁠
1) Follow and Vitality Lab]⁠
2) Like this post⁠
3) Tag a friend (or as many as you like) who you think deserves to win⁠
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Good luck everyone!⁠
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Open to people living in NZ only. ⁠
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The winner will be selected randomly and notified on Thu 22nd Sept.⁠
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This giveaway is not sponsored, endorsed or administered by Instagram.

16/09/2021

Gut health is the basis of all health. Look after your gut health and your gut will look after you! The bacteria living in your gut play a role in everything from your immune system to your mood. ⁠
⁠
There are many symptoms that can indicate poor gut health and lead to systemic disease: ⁠
⁠
Compromised gut health indicators include (but are not limited to): ⁠
⁠
🔥 Fatigue⁠
🔥 Headaches ⁠
🔥 Irritable bowel ⁠
🔥 Bloating⁠
🔥 Diarrhoea & constipation ⁠
🔥 Brain fog, poor concentration⁠
🔥 Sugar cravings ⁠
🔥 Skin conditions, e.g. eczema, acne, rashes ⁠
🔥 Food intolerance ⁠
🔥 Infection-prone⁠
🔥 Re-current colds ⁠
🔥 Nutrition deficiencies ⁠
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If you're experiencing any of the above symptoms or similar, there's a high chance your gut health needs some restoration. ⁠
⁠
If you'd like help with your gut health or you're looking for healthier nutrition for wellbeing and longevity, I'd love to chat!

Find out more: https://www.powerbynutrition.co.nz/

09/09/2021

It's not what you eat occasionally that makes a difference, but what you eat most of the time!

I often catch myself saying to people, just because I'm a Nutritionist, doesn't mean I no longer like to eat chocolate or ice cream! Those of you who know me, know that one of my favourite occasional treats is ice cream! It used to be a regular item on my shopping list but now it's an occasional treat.

I help people adopt an 'inclusive' way of eating, by adding more healthy foods into their daily nutrition and eating right so that they don't have constant cravings to eat the wrong type of food.

08/09/2021

It's eggplant season (or aubergine, as I call it!). If you love eggplant, this is a super quick, tasty meal that will tantalise your taste buds! It's a perfect dish for these cold, blustery lockdown nights!

Baingan Bharta is a popular North Indian Punjabi dish of smoky mashed eggplants in a spicy, tangy sautéed, base of onions, garlic, tomatoes, herbs and spices. Bharta in English means mashed.

Get the recipe: https://www.powerbynutrition.co.nz/post/baingan-bharta-smoky-smashed-eggplant

07/09/2021

I'm here for you! You don't need to delay taking that first step to better health, improved nutrition, and wellness. I'm available NOW for online consults via Zoom, so you can start your wellness journey from the comfort of your home.

As soon as Auckland is back to Level 2, I will be seeing clients once again at my new clinic spaces in Ponsonby and in Morningside.

Book in for a FREE 15-minute discovery call https://www.powerbynutrition.co.nz/book

01/09/2021

How are you all doing this level 4 lockdown? Are you keeping up with your healthy habits or are you struggling? I find setting a new health goal each day is really helpful during the lockdown.

Here are some ideas:

💚 Start each day with a large glass of water
💚 Stay hydrated throughout the day (8 glasses minimum)
💚 Go for a 30-min walk before starting work
💚 And/or end your working day with a 30-minute walk
💚 Eat 2 pieces of fruit every day (before any other treats)
💚 Experiment with a new recipe today
💚 Limit caffeinated drinks to 2 per day, then switch to herb/fruit/green tea
💚 Eat a different breakfast each day (oats, chia pots, eggs on toast, protein smoothie, avocado on toast, muesli and yogurt, omelette)
💚 Plan your meals before going to the supermarket. Write a shopping list and stick to it!
💚 Replace chips and chocolate with nuts and seeds (unsalted)
💚 Read before bed each evening (instead of scrolling or screen viewing)
💚 Practice mindfulness/meditation for 10 minutes each day.
💚 Go to bed early so you can get 8 hours of sleep!

15/07/2021

12/07/2021

17/05/2021

Are You Dehydrated? Water is THE most essential nutrient to all life. Did you know that without water, humans can usually only live for 3 days?

About 90% of clients that I see are dehydrated. However, drinking lots of water doesn't necessarily mean that you are hydrated. For your cells to absorb the water you drink, you need adequate calcium, magnesium, sodium, chloride and potassium.

Some of these minerals travel inside the cell and some remain outside. If there is a mineral imbalance and water stays outside of the cell, it can result in oedema (fluid retention) and feelings of puffiness and bloating.

Learn more about the signs of dehydration and how to stay hydrated: https://bit.ly/3olaD12