Are you eating too much?

Yes, you pretty much know what to eat and hopefully if you have been seeing me you will understand why, but are you eating too much of a good thing?

It’s all too easy, especially in winter, to overeat. It’s only natural to seek out more filling food and that’s fine, but portion size does count.

Traditionally rice, pasta, potatoes and other high carb, starchy foods have taken up a fair bit of space on the dinner plate, but if your goal is to lose fat, then you do need to keep a handle on starchy carbs as your body will use them for fuel ahead of stored fat.

  • Bulk up your plate with other veggies including cauliflower rice and zucchini noodles, or Shiritaki noodles which are almost calorie free. (Slendier is a brand of Shiritaki noodles available in supermarkets, or you can buy them at Asian shops).
  • A small kumara jacket cooked in the microwave at lunchtime can be a good filler.
  • Soup is also a good filler.
  • Porridge for breakfast is a great way to start the day too.

It's also worthwhile to think about why you eat.

Are you hungry or just using food as entertainment?  There wouldn’t be too many people who didn’t turn to food when they are bored and want to fill in time.

The answer to that one is to apply the three D’s. 

  • Delay
  • Distract
  • Do Something Else. 

More often than not, if you move away from the food source and do something else, you forget that you were going to pick at something.

I know it’s tough having to make changes to your diet to achieve the results you want, but rather than focusing on what you have to give up, think about what you will gain and how you will feel when you get there.

If you would like some help along the way, please do not hesitate to get in touch.

Posted on July 3, 2017 .

Winter Warming Food

I think it is true that the cooler weather sends us looking for more filling food, so it is good to ensure you have tasty, hot meals prepared. There are new recipes on my website, as well as older ones that help fill you up in winter. Think porridge, soups, casseroles and using the slow cooker so that you come home to yummy meals.

Posted on June 2, 2017 .

Winter wellness and great value offer from a naturopath

Cooler weather seems to bring more bugs than usual and there are a lot of sore throats and coughs and colds around. Supporting your immune system may help prevent your succumbing to winter ills. 

My amazing naturopath and medical herbalist friend, Alison Bramley of Simply Great Health has some tips and a great offer for my clients.

Alison says - With Winter just around the corner it is a good idea to be prepared for the cold and flu season.

If you start to feel unwell:

  • Increase your vitamin C intake for the first couple of days. Take in powder or gel form every couple of hours, or until you reach bowel tolerance.
  • Drink plenty of fluids to keep the mucous thin and more easily expelled. Fluids could include hot toddies using Manuka honey, fresh lemon, warm water and a little ginger. A great immune booster.  (*note no honey for LCHF followers)
  • Good old fashioned chicken broth, made from real chicken stock, containing nutrients to help mobilise your immune system.

There are also several fantastic herbs that can help your body fight the winter viruses. Some favourites are

  • Echinacea
  • Andrographis
  • Pelagonium and
  • Thyme.

To ensure you get the best formula for your individual needs and checking for any contra indications it is beneficial to see a qualified Medical Herbalist. Visit Alison at Simply Great Health for an acute consultation and herbal formula tailored to your needs.

Normally $50 but mention Nutrition for Life and pay Only $40.

That is a great deal and I can highly recommend Alison’s services. Check out her website



Posted on June 1, 2017 .

Is this the right 'diet' for you?

I apply three main criteria when I’m drawing up a nutrition plan with a client. Is it healthy? Will it achieve the desired result? Is it sustainable in the long term? Because I don’t believe that one size fits all, flexibility is required, as is getting to know my clients and figuring out what is sustainable for each of them.

Posted on May 31, 2017 .

Do social occasions and holidays blow your results?

The first few months of a new year seem to contain a fair few holidays, plus of course there is still summer socialising and various get togethers. I would say that the majority of my clients find these occasions a real challenge and it can be quite dispiriting to have been on track with your healthy eating during the week, only to let loose at the weekend and find yourself back at square one. Here are my suggestions to help you keep on track.

Posted on May 5, 2017 .

Is the Easter Bunny coming to your house?

Yes, it’s that time of year again, when the supermarket aisles are groaning with an indecent amount of overpriced chocolate. Here are my suggestions to get you through Easter and the school holidays without falling off the wagon.

Posted on April 3, 2017 .

J.E.R.F - Just Eat Real Food

At a time, when as a nation we are getting fatter and unhealthier, we need to seriously be looking at what we are eating and what we are giving our kids, the next generation, to eat.

Posted on February 27, 2017 .

Tania's Story

I was diagnosed with Grade 2 breast cancer in both breasts and had a double mastectomy.  Three months later, I was advised the cancer had spread to my bones, so I now have what is called metastatic breast cancer, otherwise commonly known as stage 4, incurable or terminal cancer. One day I will die from it.

Posted on January 24, 2017 .

The danger of being overweight

It’s not only the emotional and social implications of carrying too much fat, it is the increasing health risks that come with it. With around 50-60% of New Zealand’s population now officially classified as overweight or obese, that has huge ramifications

Posted on January 13, 2017 .

Suggested Reading - 'The Obesity Code'

Dr Fung is a nephrologist (kidney specialist) who was seeing a lot of Type 2 diabetics who were needing dialysis. He used to give out the time worn advice of ‘eat less and move more’ so his patients would lose weight. But, many of them weren’t and he came to the conclusion that there must be more to the weight loss equation.

Posted on January 9, 2017 .

Are you on a diet?

What does the word Diet conjure up in your mind? To me it implies deprivation, hunger, unpleasantness and, most of all, a temporary situation.

I really dislike the word diet.

Posted on November 1, 2016 .

Is living the low carb, high (healthy) fat lifestyle for you?

When it comes to fat loss the most important thing you need to do is to reduce your carbohydrate intake. Yes, you probably need to reduce your overall energy intake and do a bit of exercise too, but if too many calories in your diet are coming from carbs, then you most likely won’t achieve the result you want, as easily as you want. Reducing carbs and increasing fat also helps kill hunger. Sound good?

Posted on October 3, 2016 .

Real food / Clean food. What is that?

What do you think of when you hear the terms Real Food or Clean Food?  I suspect that many people are left wondering when someone tells them they should be eating clean food. To me, real food is food as nature presented it, or to use the term that Dr Caryn Zinn uses, food with low HI. Low Human Interference.

Posted on September 2, 2016 .


This is quite a common problem and while not always diet related, it does pay to ensure that your diet and lifestyle are not adding to the issue. Here are some tips:

Posted on September 1, 2016 .

Addressing Weight Re-Gain

Re-gaining weight previously lost is something that most people are familiar with. You put the effort in, lose the weight, feel great and then you take your eye off the ball and the weight slides back on again.
Is it inevitable? No it isn’t

Posted on August 2, 2016 .


Lemons are in abundance at the moment so make the most of them. Here are some suggestions on how to use them.

Posted on August 2, 2016 .

Menopause doesn’t have to mean weight gain

Nearly every week I meet new clients, in their late-40’s and beyond, who are convinced that it is their stage of life which is to blame for their expanding waistline. They have almost resigned themselves to be overweight and out of shape. They believe that it is their destiny to have rolls of fat rippling under their bras and for muffin tops to infiltrate their trousers.  You know what? It isn’t. 

Posted on June 26, 2016 .