New Habits Nutrition

30/06/2025

📌 Post 1: The Overlooked Link Between Iron & ADHD Symptoms

Did you know that low iron can look a lot like ADHD? 👀

Inattention, restlessness, irritability, and even bedtime battles can all be signs of iron deficiency, not just behavior issues. It’s especially common in kids with ADHD or sleep disturbances like Restless Legs Syndrome (RLS) or Periodic Limb Movement Syndrome (PLMS).

🩸 But here’s the important part — you can’t guess iron levels. You need a ferritin blood test to know for sure.

⚠️ Please don’t supplement iron “just in case.” Too much iron can be toxic — always speak to your child’s doctor first.

26/06/2025

Protein isn’t just for bodybuilders—it’s essential for everyone. It helps balance mood, supports your immune system, keeps energy steady, and plays a major role in hormone and weight regulation. If you're constantly tired, moody, or struggling with cravings, not getting enough protein might be part of the puzzle.

And here’s the catch: 100 grams of chicken doesn’t mean 100 grams of protein—it’s closer to 30 grams. To really understand how much you're getting, try tracking with a food app like Cronometer or MyFitnessPal. It’s a simple way to check in and start fueling your body in a more intentional way. 💪✨

16/06/2025

Eating well is *super* important for mental health—but sometimes, even the green smoothies and omega-3s aren't enough to kick anxiety or low mood. That’s because anxiety and depression are complex, and food is just one piece of the puzzle. Hormones, gut health, stress, sleep, and even past trauma can all play a role.

That’s where a registered nutritionist can really help. They look at your *whole picture*—not just your plate—and tailor support to your unique needs. While working along side your GP is necessary. So if you’re eating “all the right things” and still not feeling your best, don’t stress. You’re not doing it wrong—you might just need a little expert help. 💛

11/06/2025

Here are 5 Nutritional Tips for Dealing with Anxiety and Depression!

1. Embrace Healthy Fats 🥑

Include: Avocados, salmon, walnuts, chia seeds
Nutrients: Omega-3 fatty acids, Vitamin E
Why it helps:Omega-3s reduce inflammation in the brain and support neurotransmitter function, helping regulate mood and reduce anxiety symptoms.

🧠 Brain fuel that soothes your mind.

2. Prioritize Protein at Every Meal 🍳

Include: Eggs, turkey, lentils, Greek yogurt
Nutrients: Tryptophan (an amino acid), B Vitamins
Why it helps: Protein contains tryptophan, which helps produce serotonin—the "feel good" brain chemical. B vitamins like B6 and B12 also support brain health and energy.

💪 Mood-boosting building blocks.

3. Load Up on Leafy Greens 🥬

Include: Spinach, kale, swiss chard
Nutrients: Folate (Vitamin B9), Magnesium
Why it helps: Folate supports serotonin production, and magnesium has calming effects on the nervous system—often called nature’s relaxant.

🌿 Nature’s chill pill in a bowl.

4. Add Colorful Fruits & Veggies 🍓

Include: Berries, bell peppers, oranges, broccoli
Nutrients: Vitamin C, Antioxidants
Why it helps: Antioxidants help fight oxidative stress, which is linked to depression. Vitamin C helps with cortisol regulation (stress hormone).

🌈 Eat the rainbow, boost your brain.

5. Choose Complex Carbs 🍠

Include: Sweet potatoes, oats, quinoa, brown rice
Nutrients: Fiber, B vitamins
Why it helps: Complex carbs stabilize blood sugar and support steady energy and mood. They also help tryptophan cross the blood-brain barrier to aid serotonin production.

🌾 Steady carbs = steady mood.

01/06/2025

Check out Jo’s Pilates in Tauranga! She is awesome!

🧘‍♀️ Currently I have a small group of incredible ladies that join me on Tuesday mornings for a relaxed Mat Pilates session. I have room for a few more if you'd like to join us.

🩷 New to Pilates? Thats ok! I can help you from where you are now as there are always modifications for each exercise. We don't judge, we only encourage. I received this feedback yesterday which I have pleasure to share:

"𝑯𝒊 𝑱𝒐, 𝑰 𝒓𝒆𝒂𝒍𝒍𝒚 𝒆𝒏𝒋𝒐𝒚𝒆𝒅 𝒐𝒖𝒓 𝒔𝒆𝒔𝒔𝒊𝒐𝒏, 𝒕𝒉𝒂𝒏𝒌𝒔 𝒇𝒐𝒓 𝒚𝒐𝒖𝒓 𝒆𝒏𝒄𝒐𝒖𝒓𝒂𝒈𝒆𝒎𝒆𝒏𝒕 𝒂𝒏𝒅 𝒂𝒔 𝒂𝒍𝒘𝒂𝒚𝒔 𝒍𝒐𝒗𝒆 𝒚𝒐𝒖𝒓 𝒆𝒏𝒕𝒉𝒖𝒔𝒊𝒂𝒔𝒎"

"𝑰'𝒎 𝒓𝒆𝒂𝒍𝒍𝒚 𝒆𝒏𝒋𝒐𝒚𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒄𝒍𝒂𝒔𝒔𝒆𝒔 𝑱𝒐, 𝒕𝒉𝒂𝒏𝒌 𝒚𝒐𝒖"

💌 If you are interested, flick me a message on 𝟬𝟮𝟳 𝟮𝟮𝟳 𝟯𝟬𝟴𝟱 ☯️

01/06/2025

Anxiety and depression affect millions of women worldwide—*twice as often as men*. Hormonal shifts, societal pressures, and life transitions like pregnancy, motherhood, or menopause all contribute to this mental health gap. What many don’t realize is just how common it is—nearly **1 in 3 women** will experience an anxiety disorder in their lifetime, and **1 in 5** will face depression.

Historically, women’s mental health has often been misunderstood or dismissed. In the 19th century, conditions like anxiety and depression were labeled as "hysteria" and treated with rest cures or institutionalization. Today, while awareness has grown, stigma and lack of support still persist. Let’s keep breaking the silence—because understanding the roots of mental health challenges is the first step to healing. 💛

02/03/2025

Why Drinking Your Coffee Black Can Help with Weight Loss ☕✨

1. Low in Calories
- Black coffee has almost zero calories, making it a great drink for calorie-conscious individuals.

2. Boosts Metabolism
- Caffeine in black coffee can temporarily increase your metabolism and fat-burning potential.

3. Curbs Appetite
- Drinking black coffee before meals can help reduce hunger and prevent overeating.

4. Provides Energy for Workouts
- The caffeine gives you an energy boost, helping you stay active and burn more calories.

Tip: By avoiding sugar or cream you maximize the benefits!



Sip smart, and let coffee fuel your weight loss journey! 🖤☕

23/02/2025

How Sleep Hygiene Helps with Weight Loss 😴✨

1. Regulates Hunger Hormones
- Good sleep keeps hunger hormones (ghrelin and leptin) balanced, reducing cravings and overeating.

2. Boosts Metabolism
- Poor sleep slows your metabolism, while quality sleep keeps your body burning calories efficiently.

3. Supports Energy Levels
- Well-rested people have more energy to stay active and make healthier food choices.

4. Reduces Stress Eating
- Better sleep lowers stress hormones like cortisol, which can trigger emotional eating.

Sleep Hygiene Tips:
- Stick to a sleep schedule 🕒
- Limit screen time before bed 📵
- Create a calm, dark sleeping space 🛏️



Better sleep = Better weight loss results! 🌙💤

19/02/2025

How Strength Training Helps with Weight Loss 💪✨

1. Burns More Calories
- Strength training builds muscle, which increases your resting metabolism—helping you burn more calories even at rest.

2. Tones Your Body
- It sculpts and defines your muscles, giving you a lean, fit look (NOT a bulky "Hulk" appearance).

3. Boosts Fat Loss
- Building muscle helps your body burn fat more efficiently, leading to long-term weight loss.

4. Improves Overall Strength
- Feel stronger and more confident while supporting better posture and functional movement.

Myth-Buster: Women don’t have enough testosterone to “bulk up” like men. Strength training makes you STRONG, not bulky! 💪✨



Lifting weights = Empowerment + Results! 🏋️‍♀️✨

13/02/2025

"Romaine Calm, It’s Valentine’s Day!!!!" 🥗❤️**

Sending you all the *good fats* and *sweet (but not too sugary)* vibes today! Remember, love is like nutrition—balance is key! 🥑🍓



P.S. Chocolate is totally a love language (just go dark 😉)! 🍫💕

11/02/2025

Healthy Valentine’s Day Ideas 💖🌱

1. Cook a Healthy Dinner Together
- Swap the takeout for a romantic home-cooked meal featuring fresh veggies, lean protein, and whole grains.

2. Choose Dark Chocolate
- Opt for 70% dark chocolate—it’s lower in sugar and packed with antioxidants. 🍫✨

3. Go for an Active Date
- Try a couples’ yoga session, a scenic hike, or even a dance class to bond while staying active!

4. DIY Healthy Treats
- Make heart-shaped fruit platters or bake oatmeal cookies together for a sweet, guilt-free dessert.



Show love to yourself and your partner with health-conscious choices! ❤️🌹

05/02/2025

How Drinking More Water Helps with Weight Loss💧✨

1. Curbs Appetite🍽
- Drinking water before meals can help you feel fuller, reducing calorie intake.

2. Boosts Metabolism 🏃🏽
- Staying hydrated supports your body’s ability to burn calories efficiently.

3. Reduces Cravings 🍪
- Sometimes, thirst is mistaken for hunger. Drinking water can help avoid unnecessary snacking.

4. Aids Digestion
- Proper hydration keeps your digestive system running smoothly, supporting weight loss.

5. Zero Calories 🚫
- Water is the ultimate calorie-free beverage—swap it for sugary drinks!

Tip: Aim for at least 8 cups a day or 2L, and add a slice of lemon or cucumber for flavor! 🍋



Stay hydrated, stay healthy! 💦✨