Angela Evans Health & Nutrition

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Angela Evans Health & Nutrition

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As a certified clinical nutritionist and health coach, I help women age healthily with tailored nutrition advice and tips to stay strong and energetic as you grow older.

13/01/2026

Let’s bust a big nutrition myth for women 40+.

"Too much protein makes you bulky."

Not true.

You need more protein as you age, not less. Why? Because it supports muscle maintenance, hormone balance, and keeps you feeling fuller for longer which means less snacking.

Struggling with ideas for lunch? It is definitely the meal that I struggle with the most but with a little planning and prep you can make sure you get your protein and fibre ticked off in this meal too.

Download my free Lunch Recipe eBook for some simple and nutritious lunch ideas. Link in comments.

12/01/2026

When I hit 45 and entered perimenopause, things felt a bit all over the place.
What helped most wasn’t doing more or following the latest fad on social media, it was focusing on the basics done well.

For me, that looked like:

✅good quality nutrition (especially prioritising protein and fibre)
✅regular, realistic exercise & strength training
✅better sleep
✅and improved stress management

Around this stage, we are often told to eat less or train harder.
In reality, understanding how nutrition needs to change makes a far bigger difference.

That’s the foundation of my Perimenopause Nutrition Reset, a 6 week group coaching program that gives practical education, structure and support.

The waitlist is now open. For more info or to register your interest, click the link in the comments.

07/01/2026

"Why isn’t the scale moving even though I’m doing everything right?”

This comes up a lot, especially for women over 40.

Weight isn’t just about food. Sleep, stress, hormones, exercise load, and expectations all play a role.

Sometimes progress shows up first as:
✅Better energy
✅Fewer cravings
✅Clothes fitting differently
✅Improved sleep

The scale is just one piece of the picture. I also encourage my clients to take measurements as well as this can be an even better gauge of progress.

06/01/2026

I’m opening a waitlist for my next ✨ Perimenopause Nutrition Reset Group Coaching Program✨ which is kicking off in February.

This group will get:
✅first access to enrolment
✅early details on dates + structure
✅priority spots before public sign-up

If you’ve been thinking
“I know I need to do something… I just don’t know where to start”, this is your starting point.

Click the link in the comments for more info and to register your interest. Registrations for the waitlist closing soon.

05/01/2026

“Why am I still hungry even though I’m eating ‘well’?”

This is a question I hear all the time.

Often, the food choices are “healthy”, salads, smoothies, wholefoods, but meals are missing what actually keeps you full.

The first things I look at are:
✅Protein: not just a little bit, but enough
✅Fibre: especially from vegetables, fruit, legumes, and wholefoods
✅Balanced meals: protein, carbs, and fats working together

When meals are too light, too low in protein, or built around snack-style foods, hunger shows up quickly. That can lead to constant grazing, afternoon crashes, or feeling out of control around food later in the day.

For many women, simply eating more of the right things, rather than trying to eat less, is what finally settles hunger and makes nutrition feel easier.

28/12/2025

Do I really need to eat breakfast?

Not everyone has to eat breakfast, but for many women, skipping it creates problems later in the day.

Low energy, cravings, snacking, overeating at night…
These often trace back to not eating enough early on.

A simple, protein-focused breakfast can make the rest of the day much easier. Aim for at least 30 grams, more if you are able.

✅2 eggs + half cup cottage cheese + some ham
✅ Smoothie with 1 cup blueberries, 1 cup milk or water, 1-2 scoops of protein powder, 1 tsp peanut butter and a handful of spinach
✅ Leftover mince from dinner with a handful of spinach, grated carrot and some avo.

Need more high protein breakfast ideas? Download my free recipe book. Link in comments.

22/12/2025

Where do I actually start?”

This is one of the most common questions I hear when working with women. When everything feels messy, our natural instinct is to load up on new fads, routines and inspo from social media (not always the best advice!) But sometimes the best option is to do less, not more and go back to the basics.

Start with one or two basics:
✅ High protein breakfast
✅ Plenty of water
✅ A bit of planning

You don’t need to overhaul everything at once. Small, steady changes almost always work better than a full reset.

18/12/2025

As the year comes to a close, I’ve been looking back on what’s been a really rewarding 2nd year in business.

A few highlights:
✅Supporting 50+ clients through my 8-week nutrition and health coaching program and beyond.
✅Running my first group coaching program with 12 women - the perimenopause nutrition reset.
✅Presenting and facilitating six workshops and seminars.
✅Co-organising and delivering a full-day women’s wellbeing event, attended by 60+ women.

Heading into 2026, the focus is on building on this, more group coaching, more presenting and workshops, and continuing to support women with practical, sustainable approaches to health. 😊

16/12/2025

Perimenopause Nutrition Reset: February intake 💛

I’m bringing my group coaching programme back in early February, and I’m so excited to run it again.
I’ve heard back from 8 of the 12 women who joined the last round, and the feedback has been really encouraging.

One participant said:

“I liked how it was broken down into different topics each week, so it was easier to focus on one aspect instead of feeling overwhelmed and change multiple things at once.”

That’s exactly why I created this programme, simple steps, one week at a time, so it actually fits into real life.

If you want first access to details and the chance to secure a spot before it opens to the wider group, you can join the waitlist here: https://tinyurl.com/3v8enest

Limited numbers. First in, first served. 😊

15/12/2025

Should women take GLP-1s for peri/menopausal weight gain?

I wrote a blog last week about GLP-1's and it sparked a lot of discussion about the pro's and cons of weight loss drugs. This is a common question, especially when midlife hormones make weight harder to manage.

GLP-1s can help, but it’s important to understand the potential challenges, particularly for perimenopausal women:

✅Lower appetite = lower nutrients, which can lead to deficiencies.
✅Muscle and bone loss if protein and strength training aren’t prioritised.
✅Digestive issues like nausea or constipation may worsen.
✅Lower energy levels, especially if you train regularly and aren’t eating enough.

These are all things to discuss with your health provider so you know what support you might need.

It’s also worth asking yourself: What habits do I already do well, and what needs to change?
Medication works best alongside solid nutrition, movement, sleep, and stress routines.

If you’re considering this and want support with the lifestyle side of things, I can help you work through it safely and sustainably. 😊

10/12/2025

I love my raspberry chia pots and make a few of them every week… and I know many of my clients do too. But after months of the same flavour, I was ready for a change, and this apple version has become a new go-to.

Stewed apples are rich in pectin, a soluble fibre that supports gut health, helps balance blood sugar, and keeps you feeling full. Chia seeds add even more soluble fibre, omega-3s, and minerals, helping slow digestion and support steady energy.

To turn it into a high-protein breakfast, I mix in vanilla protein powder, it blends in so well you’d never know it’s there.

Apple Chia Protein Pudding (Serves 2)

✅1 cup milk
✅3 scoops vanilla protein
✅2 scoops collagen powder
✅5 tbsp chia seeds
Mix + refrigerate 4 hours or overnight

Crumble:
Chopped walnuts, almond meal, coconut, vanilla + cinnamon.

Layer chia pudding with stewed apple and crumble. Chill + enjoy.

Simple, delicious, and great as a prep ahead breakfast.

08/12/2025

With the cost of living still so high, many women tell me they want to eat more protein but feel like everything at the supermarket is expensive right now.

The good news? You can hit your protein targets without powders, bars, or pricey cuts of meat, and some of the cheapest foods in NZ are actually great protein sources.

I’ve pulled together a simple guide with the most affordable options and how to use them. If you’re trying to eat well on a budget, this one is worth a read.

You can find the full blog on my website, link in the comments.

If you need help building meals that support your energy, appetite, and budget, I’m a registered nutritionist and work with women over 40 to make eating well feel realistic and doable.

Address

Invercargill
9872

Telephone

+6421304666

Website

https://linktr.ee/anghealthcoach, https://www.angelaevans.co.nz/, https://tinyurl.com/wuw8hvwf

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