Nutrition by design

Nutrition by design I will support you in designing your personal diet
and lifestyle plan and putting it into practice.

Fibre is often reduced to one benefit: preventing constipation. In reality, it plays a central role in gut health, immu...
15/04/2026

Fibre is often reduced to one benefit: preventing constipation. In reality, it plays a central role in gut health, immune regulation, inflammation, and the strength of the intestinal barrier. In this article, I describe five reasons to prioritise fibre-rich foods and which foods are most effective at supporting a healthy microbiome. Small changes in dietary diversity can have a surprisingly big impact on long-term health!

You may have heard that eating food rich in fibre is good for you. But why? Fibre cannot be broken down like a typical carbohydrate. It passes right through the colon – so what’s the use? Maybe we can do without all that extra chewing! We actually tried that experiment with ultra-processed food ...

If weight loss feels harder than it should, cravings seem to have a mind of their own, and energy is… patchy at best – i...
14/02/2026

If weight loss feels harder than it should, cravings seem to have a mind of their own, and energy is… patchy at best – it might not be laziness, lack of willpower, or “getting older.” It might be insulin resistance. In my latest blog, I explain what insulin resistance really is, how you can identify the signs, and what you can do to reverse it.

And how can I prevent or reverse it?What is Insulin Resistance?Insulin resistance is bad news. And if you suspect you might have it, there’s a reasonable chance that you do. In fact, experts estimate that more than 50% of New Zealanders are living with some degree of insulin resistance.Insulin res...

Do you love the idea of going to the gym… but not the reality? 🙋‍♀️ In my latest blog, I share three enjoyable alternati...
08/01/2026

Do you love the idea of going to the gym… but not the reality? 🙋‍♀️ In my latest blog, I share three enjoyable alternatives to the gym that I personally love and recommend to my clients. If you’re 50+ and looking for fitness without pressure, this one’s for you.

I love the idea of going to the gym. Years ago, Wellington had a wonderful women’s gym with doable classes (four different aerobic dance classes!) and a cheerful array of shiny machines. Then it went bust—and I’ve never quite found another place where I feel at home. Most gyms cater to a young...

This summer, would you like to feel lighter, healthier, and more energised? As a Nutritionist and Health Coach, I will ...
14/12/2025

This summer, would you like to feel lighter, healthier, and more energised?

As a Nutritionist and Health Coach, I will support you in developing a personalised diet and lifestyle plan and putting it into practice.

Check out my Special Summer Offer below.

Check out my special summer discount on health and nutrition coaching. Summer is the best time to reset your routine, improve your eating habits, and build momentum before the busy year begins again.

Do you struggle not to snack between meals? You’re definitely not alone!When I was growing up, we ate three meals a day ...
12/12/2025

Do you struggle not to snack between meals? You’re definitely not alone!

When I was growing up, we ate three meals a day — and snacks were “spoiling your appetite.” Fast-forward to today and snacking has become a way of life.

The truth is, it’s not about willpower. It’s about what you’re eating. Certain foods make you hungrier sooner — and others keep you full for hours.

I’ve just written a new blog about how to avoid feeling hungry between meals (without snacking!) and how to stay in control even when the office cake tempts you yet again. 😊

If this sounds familiar, have a read — it might make your afternoons a lot more “crash free”.

And, no, I don’t mean by having a snack 😊When I grew up in the seventies, we had three meals a day. Full stop. If I came home from school feeling a bit peckish, my mum would say, “No, wait until dinner. You’ll spoil your appetite.” And that was that. Fast forward to today, and grazing bet...

I love the principles of the Paleo approach - the idea that humans evolved over millions of years and that we should eat...
22/11/2025

I love the principles of the Paleo approach - the idea that humans evolved over millions of years and that we should eat and move to fit the needs of our body. If you're interested, check out this short blog that I just published on my website:

Why adopting a paleo-inspired lifestyle still makes sense.“Going paleo” (short for the Palaeolithic era — the age of stone tools and hunter-gatherers) had its big moment about 20 years ago. It was also one of the first eating approaches that actually supported me to lose some weight. Yes, the ...

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