Lifespark Nutrition

Lifespark Nutrition At Lifespark Nutrition we create tailored nutrition plans to meet your goals and lifestyle. We create a holistic coaching programs to get you the best results.

Lifespark Nutrition provides tailored nutrition plans to those wanting nutritional advice based on their lifestyle.

06/05/2026

Skinny dipped almond bark! As a nutritionist im always helping clients find ways of overcoming sugar addiction and improving ones health but in a fun way. 🤗
This is a great sugar craving buster to keep in fridge or freezer! And because its abit chunky, you wont end up demolishing these like you would a chocolate bar. Add some extra seeds for extra nutrition boost if you like, and sprinkle it with freeze dried berries or sprinkles for decoration for the kids.
All you need to do is melt chocolate, add the nuts and seeds and cover well. Then pour into parchment paper on a flat board and pop into fridge until chocolate has hardened.
Once cold, break into clusters :)
About 4 almonds in a cluster is a good serve. Have up to 10 almonds so potentially 2 clusters.
Another tip is go with dark chocolate. If its too sweet, as in you use milk chocolate, it not only bumps up sugar content but makes its highly palatable, which means addictive. 😬
Dark chocolate 75% + also has nutritional benefits including antioxidants, iron, magnesium, and can help with stress and support blood pressure. The Flavonoids in dark chocolate act as natural cardiovascular protectors by improving blood vessel elasticity, decreasing arterial stiffness, and lowering blood pressure. It can improve HDL ("good") cholesterol and reduce LDL ("bad") cholesterol.
Superset this with healthy good cholesterol boosting almonds, or other nuts and seeds, gives you a good reason to have your choc nut combo and not feel guilty about it :) Just try not to eat all at once!

PS also goes nicely for breakfast on Greek yoghurt and berries 😍

Share this or tag a friend who needs a healthy sugar craving alternative or snack for their blood pressure.

Salads might be falling off the radar now that its getting cold so try one of my favorite breakfast/ lunch/ or even dinn...
05/05/2026

Salads might be falling off the radar now that its getting cold so try one of my favorite breakfast/ lunch/ or even dinner options...baked frittata!
These can be jam packed with vegetables and protein and you can also add in leftover kumara, quinoa or put a wrap on the base for a quiche feel.

This recipe was with Nana Dunn pickled onions which brings a beautiful crunch and flavour punch!
I also used packet to boost up protein levels and its faster than beating up 10 eggs. 🤣 But adding a few whole eggs boosts up the overall nutrient density including iron, B12, choline, folate and more. There are l9ts of fabulous combinations you can do but heres a recipe to try.

Kale, pickled onion, kumara frittata. For a brownie sized baking dish).

The following are estimates, you can tweak to your liking
2 cups of kale or spinach
1.5 cups pre cooked kumara or carrot pieces
10 eggs or 4 eggs and 2 cups of
100g feta
1Tb onion powder
4x pickled onions, sliced up or you can use olives, sundried tomatoes etc.

Pre heat over to 180 degrees fan force. Line a brownie tin with baking paper.
If using kale, add to a bowl with a little olive oil and give it massage for a minute or two to soften leaves.
Spread kale over the bottom of tray. Sprinkle kumara on top. Sprinkle over sliced onions, or other. Sprinkle over onion powder and few cracks of salt and pepper.
Beat eggs together and add Zeagold, mix. Pour over vegetables.
Sprinkle feta or grated cheese on top.
Bake for 30 to 40mins. Check to see cooked through.
Leave to rest and enjoy warm or cold the next day!
Slice into pieces, around the palm of hand or just bigger. Will keep in fridge for 4 days.

Who else is a frittata fan?

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03/05/2026

Supermarket Sunday! These meals from Strength Meals co are a nice heat n eat quick meal. Just add greens!
Perfect for pantry or at work. Found st most Woolworths.

Student survival kit for students at Wintec Beauty Therapy!Its a pleasure to present my topic on Food and Mood for physi...
28/04/2026

Student survival kit for students at Wintec Beauty Therapy!
Its a pleasure to present my topic on Food and Mood for physical energy, mental clarity and emotional resilience so students can thrive through their studies!
We included..
💪How to read a nutrition label
😬The dangers of too much sugar/ refined foods
🍌🥑What are balanced meals for gut health and brain focus, stress resilience (carbs, protein, fats).
🥙 How to eat on a budget and myth bust that healthy foods are more expensive.
🫣 The importance of sleep!

Take home; Daily habits do add up, so lets support our body as much as possible :)

27/04/2026

Low carb potatoes, have you heard of these?
These are particularly good for those watching blood sugar levels as potatoes can give you a spike, mainly if eaten by themselves. They are also lower calorie due to less starch and therefore stack up well as a nice alternative if you have been avoiding potatoes. For example this has lower carbs than 2x pieces bread per serve and 1/2 the calories of 2x slices bread. So for those going GF, adding some of these potatoes to your eggs might be nice option.
These are a great option to boost up salads, add to soups or casseroles and im loving my boiled egg and potato salad atm.
I haven't been a potato fan, because I like kumara better, but these i like because they are firmer, cook well and I feel taste better to me than standard potatoes. These are actually lower in carbs than kumara too.
Have you tried?

Hope this was helpful! ? Give me a like if so :)

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END OF WEEK INSPO FOR ANYONE WHO NEEDS TO HEAR THIS! It’s easy to wait for the "perfect" moment to start.But the truth? ...
24/04/2026

END OF WEEK INSPO FOR ANYONE WHO NEEDS TO HEAR THIS!
It’s easy to wait for the "perfect" moment to start.
But the truth? Confidence and action starts with self-compassion and self worth. It’s about being kind enough to yourself to try, fail, and get back up again without judgement, only reflection.
It's about building a strong foundation that you ARE GOOD ENOUGH and you CAN DO IT!
Let's treat ourselves like we would treat a friend. You need to make time for you, and you need to celebrate small wins. Even if you did one workout this week, despite aiming for 4, or you promised to eat no sugar but you still at a little. Still pat yourself on the back for getting one in, or doing better than what you normally would, rather than putting yourself down. Build on successes, even if you think you haven't done much! Building a strong foundation for your self worth will echo into everything you do, particularly your health and wellbeing.

Action your dreams today, not because you’re perfect or its the perfect time, but because you are worthy of the pursuit. 🚀
And sometimes you may just need a hand to hold to get you there :)

23/04/2026

Pasta! Nice especially for the colder weather.
Here are some tips with pasta....White pasta that is low in fiber will spike blood sugars more than high fibre or high protein alternatives. Yes you can buy high protein lentils pastas now which are low glycaemic and have a sustained blood sugar release.❤️👌 I would highly advise switching over, brands like San Remo do them.
If you have wholemeal or standard pasta, always add a protein source to it like chicken, tuna, lentils or make a high protein source out of lentils or I often use low sugar baked beans and nutritional yeast.
Next add some healthy fats like olive oil or chopped nuts or avocado. In this video I did a sauce out of avocado, basil, nutritional yeast, lemon juice, salt, water. Adding healthy fats also slows the rate of carbohydrate or sugar being released.
Lets not forget the fibre with some vegetables and again this slows the spike but also adds magnesium and key nutrients to boost the quality of the meal.
Last tip is actually try to eat a few of the veg and protein first, before pasta as it slows the spike, which ultimately means less insulin being released and insulin is a fat storage hormone. So the goal is to be pasta wise and of course watch portions too!

21/04/2026

Who's tried this before?
You can also use cottage cheese with the blueberries. If you are a savoury tooth, swap the berries to tomatoes or basil or cucumber.

But the berries on top of Greek yoghurt is a win! Especially when you feel like something sweet. Also adding peanut butter at the bottom, dollop of yoghurt then cinnamon on top is 👌👌👌.

Brown rice cakes can also work well with scrambled egg or tuna or mashed egg for easy GF alternatives to bread.

19/04/2026

Supermarket Sunday!
Many of you may be well aware of the importance of protein, especially loading in the morning to set you up straight away for good day of focus, no cravings or energy crashes.
Particularly if you are juggling alot on your plate and cortisol is high.
Now 2 eggs is most peoples standard for a serve but this only reaches 12g protein. I'd highly recommend adding either some extra egg whites or using 1/2 to 1 cup of the Zeagold egg whites to boost it up extra to over 20g protein. Now this will vary based on individual differences.

Its great for scrambled eggs or omelettes, pancakes, and i have made lots of great frittatas or mini egg muffins with this.
Also excellent if you have teens whom need to boost protein intake as teens need double that of an adult for their rapid growth and development.
Very easy for anyone in the house to scramble this as you can just pour it into a pan, or even add to smoothies.

Also important for pregnancy to increase protein and through menopause.

You will find this in the fridge next to the milk in most supermarkets.

I am not saying replace the whole egg, as the yolks do have many benefits including B12 and iron, but adding the extra protein will benefit you from satiety to growth and development. 💪💪

17/04/2026

Swapping out the mayonnaise and using Greek your instead is a win win! You can use DF yoghurt too. Still gives the creamyness without refined vegetable oils. I use tuna in olives oil but if you were using tuna in spring water, add a touch of olives oil or tsp wholegrain mustard to the yoghurt mixture too. :)
Who's tried this before?
Another popular one is avocado mashed in with tuna or sour cream or cottage cheese. These are all better options.

A common frustration by many is a feeling bloated or abdominal distention. Often my clients will say " I look 6 months p...
16/04/2026

A common frustration by many is a feeling bloated or abdominal distention. Often my clients will say " I look 6 months pregnant by the end of the day".

There can be numerous reasons why you may be experiencing bloating. Gut health is more than just what you are eating or not eating. It can be broken into a series of layers including food intoletances, bacterial composition, barrier integrity, immune modulation and enteric nervous system communication. At times we may need Identify, target and replenish all layers with specific diet, probiotics, nutrients and nervous system options.
But here are easy starting points.

1) Chew more and eat slowly. Helping to release more digestive enzymes is key for better breakdown of your food. Its also less likely to cause acid reflux.

2) Eat in a relaxed state rather than a stressful state. Again you will help breakdown your food much better and provide resources to digestion rather than being in a state of flight or fright. Take 4 deep breaths before a meal and avoid whole working/ doing a million things!

3) Keep a journal of what you are eating and when the bloat specifically starts. This way it is easier to identify food culprits or intolerances.

4) Avoid refined or highly processed foods. Foods with many additives, emulsifiers etc or even beige food like white flour products can cause bloating. Excess sugar is also another culprit, especially eating it later at night.

5) If you have had a bad gastro bug, especially if overseas, you may still have parasites or an imbalance in bacteria, causing issues.

If you are finding you are trying to eat healthy and not getting anywhere, may be time to speak to a health practitioner to help you on your gut journey so you can feel good in your clothes at home or on holiday. 👍❤️

12/04/2026

Supermarket Sunday!
I dont always have new options at my supermarket so thanks Liz for sharing this to me! A great find!
With only 2 ingredients and low in sugar this is real win! No stabilizers, emulsifiers or preservatives either!
It tastes like sorbet and ice-cream mixed and highly recommend for anyone with a sweet tooth as a healthy alternative. And won't make the kids hyperactive!
You can buy at Farros and selected supermarkets. Comment for others if you have seen them in your support, id love to know too! :)

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