Green Bean Salad with Basil Dressing 300g green beans – trimmed and sliced smaller 100g snow peas – trimmed and sliced smaller 2 medium courgettes – sliced thinly and diagonally 2 spring onions – sliced thinly & diagonally Dressing: 1/4 cup basil leaves – chopped or torn Juice of ½ lemon 4 tbsp light lime vinaigrette 1 tbsp thai chilli sauce Dash of salt and generous grind of pepper METHOD Blanch beans and snow peas in boiling water Refresh under cold water Combine beans, snow peas, courgettes and spring onions Mix dressing ingredients together and toss through vegetable The post Green B ..read more

Iron plays a vital role in supporting our energy levels, our performance and our overall health. Here’s a link to a great section of the WORLD IRON AWARENESS WEEK website – highly recommend you take a few moments to have a read – its good evidence based information: https://www.ironweek.co.nz/about The post World Iron Awareness Week appeared first on Nutrition Consultants ..read more

I’d like to introduce you to Nicolas Gunn – we are very excited to welcome him to the Nutrition Consultants team. Nicolas trained as a Dietitian in Argentina.  He has lived in New Zealand for 7 years with his young family and practises as a Registered Nutritionist. Nicolas is an evidence-based practioner, with a background in Sports Nutrition and a particular interest in behaviour change psychology.   He has worked with a wide range of clients’ needs, providing them with the tools to confidently achieve their health, fitness and performance goals. As a father and husband h ..read more

Interesting reading from the Ministry of Health website, especially the “Not recommended” section… The Ministry of Health recommends a nutritionally balanced eating pattern consistent with the Eating and Activity Guidelines for New Zealand Adults for good health. For people wanting to lose weight, the Ministry recommends reducing total energy (calorie) intake by reducing intake of foods and drinks that are energy dense and nutrient poor, for example, sugar-sweetened drinks, alcohol, confectionery and fast food. For any dietary change to be effective it needs to be sustainable long-term, which ..read more

Implementing a combination of an adequate protein intake and strength training can effectively combat and prevent the age-related loss of muscle mass and strength, ensuring a healthier and active lifestyle for more years. Protein: Is essential for muscle repair, maintenance, and growth Consume protein-rich foods like lean meats, chicken, fish, eggs, legumes, and dairy products Aim for 1.2 to 1.6 grams of protein per kilogram of body weight per day Consider protein supplements if meeting dietary requirements is challenging Strength Training: Stimulates muscle fibres, enhances strength and pr ..read more

What a start to the year!  It’s hard to grasp the devastation in parts of our beautiful country…our thoughts are with those who have been affected by the floods, the cyclone and the earthquake. Suddenly life feels very fragile as Mother Nature flexes her forces. Let me remind you of a few simple strategies so your weight loss journey continues to progress even in these challenging times: Keep it in perspective. The science of weight loss is…a deficit of 3500 calories will result in a 500g weight loss. So reducing your calorie intake by 500 calories/day will result in a 1 kg weight loss e ..read more

How to resist snacking your way through lockdown     by Brigid Chunn, NZ Registered Nutritionist   The accessibility of the kitchen (and all the treats in it!) makes it very easy to succumb to the snacking temptation.   However there are ways to avoid mindlessly going to the fridge and pantry. Start with scheduling in your snacking times; mid-morning and mid-afternoon. Keep to your normal meal routine.  If you don’t have one, it’s a great time to set one up! (See previous blog). Boredom may be the reason you are drawn to the kitchen.  Take a moment before yo ..read more

I thought I’d touch base, just to make sure you’re looking after yourself in Lockdown! It’s very likely to be extended so let’s make it as positive as possible! I’m dusting our previous Lockdown checklist off – along with a few more suggestions that I hope you’ll find helpful! Framework of 3 meals/day The routine of breakfast, lunch and dinner is powerful for providing improved appetite control. From past lockdowns I note that breakfast is often the problem – so set the alarm for 9.30am at the latest…missing meals promotes overeating within the following 24 hours Sort your food shopping ..read more

Carbohydrates have often taken the limelight in the world of diets and bread would be one of the carbs that people are regularly prepared to completely avoid in their search for weight loss. From a food science aspect bread is a carbohydrate and could be exchanged for potato or pasta or rice or cereal or fruit. Carbohydrates are our bodies preferred source of instant fuel – almost immediately they pick our blood sugar levels up, provide us with energy and give us appetite control. Bread has been consumed by mankind for thousands of years – long before the obesity epidemic appeared. For those w ..read more

While I didn’t want to see us back at Level 3, I’ve put a checklist together to turn Lockdown into a positive time for your health and well-being. Exercise daily. Keep up with you usual daily walk. To compensate for being home-based with fewer daily steps I’d encourage another short session at the other end of the day – could be a walk or cycle or an online fitness class. Short, brisk exercise keeps energy levels up, supports better food choices and helps with appetite control. Keep your hydration up. Plain water is your choice of fluid for the best hydration. If you have a different routin ..read more