Rochelle Panting Nutrition

06/05/2023

02/05/2023

Adding a variety of veges into your day is so important for your general wellbeing. This is where we get a lot our vitamins, minerals and fibre from. A different colour represents different nutrients, so make sure you have variety. If you can add a range of veges into your daily meals, you will notice changes in your mood, energy, digestion, sleep .... Do I need to say more? Mix it up, try out some new veges, they may just surprise you ✨

What's your favorite way to eat veges? With the days getting cooler, I can't go past a good hearty soup 💕

16/04/2023

The kids got in the kitchen tonight and this is what they cooked 😋 Doesn't look super fancy but I can tell you, it was super yum - I could tell it was made with love 💕. The best part is they didn't leave a crumb, they were actually back for seconds 🙌

💫 Eating a healthy balanced meal does not need to be complicated ✨

09/04/2023

Master 6 had pure enjoyment getting the last watermelon out of the garden for the season 😋
I hope everyone is having a wonderful Easter weekend ✨

27/03/2023

Happy Tuesday team! ✨

How's your week going? Just I just wanted to pop in and say tomorrow night Carmen from Mindset Matters NZ and I are kicking off our Busy and Balanced workshop. Carmen will share tips and tricks on how to reduce the weekly choas of a busy life and also coping when life isn't going to plan. I will share with you what a balanced nutritious plate looks like, I will show you that nutrient dense meals don't need to be complicated and you don't need to order expensive low nutrient takeout - 30mins is all you need! How long does takeout take? We can't wait to see you there 🤩

21/03/2023

On this drizzly Tuesday afternoon I have this gorgeous leg of lamb going in the oven. It doesn't need to be complicated to eat a whole food diet. Here I have simply rubbed on grated lemon and crushed garlic with some olive oil and popped it in the oven. I will be serve it with roasted root veggies and a fresh salad to create a lovely nutritious family meal ✨
What's for dinner at your house tonight?

17/03/2023

As promised last week here is the Clean 15 list. When you can't afford to buy organic, these are the fruit and vegetables with the least amount of pesticides and a better choice than the dirty dozen when buying non-organic.

13/03/2023

💞Looking for a way to stay energized and balanced throughout the week?
💞Do you get to the end of your week and feel drained and overwhelmed?

Carmen from Mindset Matters NZ and I have joined forces to bring you our Busy and Balanced workshop.

Held over two weeks, you will discover how to build healthy, balanced meals, get simple snack hacks for when you're on the go and learn how to sustain your energy levels so you can tackle anything the week throws at you.

Starting Wednesday 29 March and continuing 5 April from 7.00 to 8.30pm for a total investment of $110.

So if you want to find balance in your busy life, message or email Carmen or myself to book your spot. This will be held on in Carmen's studio 5mins out of The Awamutu, spots are limited.

10/03/2023

If you've been working with me you know that it's really important what we put in and on our body 💫. Lately the conversations have been around the cost of food and how buying organic is really expensive 💰.

I have been discussing the dirty dozen, these are the foods that contain the highest pesticides 🪳. So if you are going to buy organic (or grow 🌱) these are the ones to prioritise. Next week I will post a list of the Clean 15 which have the least amount of pesticides and are a better choice to buy as non-organic to save on costs.

This list was comprised by the Environmental Working Group and is listed in order of the most contaminated fruits and vegetables.

08/03/2023

Today is International Woman's Day.
If we as woman empower each other, we can all thrive together ✨❤️✨

09/02/2023

Not long to go!! 🙌
Please feel free to contact meet me if you would love to do this but there is a something that stopping you joining us (time, date, cost, group situation etc)

07/02/2023

Yes, we still have spaces in our "Calm the Chaos" stress workshop Sunday 19th Feb. Feel free to message me for more info.

01/02/2023

First day back to school for my boys this morning. It's definitely not your usual February weather, but that didn't stop them packing their togs 🤞
Back to packing lunchboxes for the next 10 weeks of so... I spent the day in the kitchen yesterday preparing baking so I know they will be getting plenty of protein, fat and fibre throughout the day.

When feeding my boys I have some non negotiables.

💫Omega 3 - they need this for their developing brain - oily fish (think fishcakes or made into a dip), flaxseeds (great for adding into smoothies), walnuts.

💫Protein - the amino acids in quality protein are the building blocks for growing bodies. I started my kids of with eggs and breakfast sausages this morning.

✨Chia pudding with coconut yoghurt and nuts (I also like to add frozen blueberries they have defrosted when it's time to eat), Frittata/Quiche are great easy ways to get quality fats and proteins in, these will keep your child going for longer.

💫Fibre - vital for gut health, immunity and detoxing - yes veges! Think vege sticks, stewed apple and rhubarb, quiche, muffins with hidden veges, stuffed sweet potato.

Fussy kids? Start small, focus on adding in rather than removing. If you have to hide the veges then hide the veges! There's so many great recipes online.

What are your go to's when trying to get nutrients into your kids?

30/01/2023

I am a mum to two busy boys and I love how active our little family is. These boys have plenty of energy to burn and I love that, as we spend plenty of active time outdoors.

Did you know getting out into nature reduces stress (including depression and anxiety)💪, boosts your immune system🙌,
reduces inflammation💫,
not only improves your sleep 😴, but also your relationships💖 and your self esteem🥰.

How have you been enjoying the great outdoors?

Today we took advantage of the break in the weather to go for a bike ride 🚴‍♀️🌳