Nutrition & Health Advice for Women Over 40

High-protein eating doesn’t have to blow the grocery budget. If you’ve been trying to increase your protein but are struggling with the increased cost in food, I can relate. Food prices are still high, and many women I work with tell me the same thing: “I want to eat better… but I also need to keep the food bill under control.” The good news is that you can  hit your protein targets without powders, bars, or expensive cuts of meat. Some of the most budget-friendly foods in NZ

If you’ve been trying to eat more protein but don’t love the idea of using protein powders or and protein bars, it is possible. I hear this all the time from women I work with: “I want to hit my protein goal… but I don’t want to rely on powders or packaged snacks.” The good news? You absolutely don’t have to. You can reach 100-20g of protein a day (or whatever your personal target is) using simple, everyday foods you probably already have at home. Here’s how to make it fee

A few months ago, I wrote about GLP-1 medications when they were first approved for use here in New Zealand. Since then, they’ve become a common talking point. More women, especially those in their 40s and 50s, are asking if they might be the right tool to help with weight loss and better health. I work with women every day who’ve “done all the things”: tried to change their habits, adjusted their diet, walked more, cut back on snacking… and still feel like they’re pushing up

If you’ve been following me for a while, you’ll know I’m a big fan of starting the day with a high-protein breakfast. It helps keep energy steady, supports muscle maintenance (especially important in your 40s and beyond), and helps manage hunger as the day goes on. But let’s be honest, there are only so many omelettes, boiled eggs, and scrambled creations a person can take before you start craving something different. So, if you’re feeling a bit “egged out”, here are five eas

Last weekend I was in Melbourne, one of my favourite cities! The food, the shopping, the buzz… it’s hard not to get caught up in it all. Between meals out, a few drinks, and long days on the go, my usual nutrition habits took a back seat, and that’s completely fine. Because, health isn’t about being perfect.  It’s about being able to enjoy time away but then also having the ability to reset and get back on track when you need to. Here are some of the things I focus on post h

If you’ve been trying to lose weight but not seeing the progress you’d expect, it might not be your main meals that are the problem, it could be the extras . I’m talking about those sneaky calories that often go untracked: sauces, dressings, condiments, oils, milky coffees, a few bites of leftovers, or a handful of nuts while cooking. It all adds up. One of the biggest culprits? Mayo and aioli. Just one tablespoon  can pack around 130 calories  and 12–13 grams of fat , and th