Angela Evans Health & Nutrition

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As a certified clinical nutritionist and health coach, I help women age healthily with tailored nutrition advice and tips to stay strong and energetic as you grow older.

11/11/2025

Stuck for high protein breakfast ideas?
Try my raspberry chia pots. Packed with more than 40 grams of protein and 14 grams of fibre they will keep you going through to lunch.
Prep in advance and double the recipe and store in the fridge.

1 C Raspberries
1 C Milk of choice
3 Scoops Vanilla protein powder
1/2 C unsweetened Greek Yoghurt
2 Tsp Collagen
5 Tbsp Chia seeds

Mix everything together (apart from chia seeds). Once smooth, add chia seeds and pour into two jars or pots. Refrigerate overnight and enjoy topped with a tablespoon or two of muesli.

I'm Angela, a registered clinical nutritionist. Follow me for more meal ideas and super simple recipes. 😊

What's for lunch tomorrow?Lunch is the meal that seems to trip a lot of people up.We’re good with dinner, getting better...
10/11/2025

What's for lunch tomorrow?

Lunch is the meal that seems to trip a lot of people up.
We’re good with dinner, getting better with breakfast… but lunch? Often an afterthought.

In my group coaching program, we spend an entire week focusing on lunch, because it’s one of the easiest ways to improve your energy, focus, and food choices for the rest of the day.
Adding protein and fibre at lunch (and a bit of planning!) helps you avoid that mid-afternoon slump, and keeps you out of the office baking cupboard or away from the sugary snacks.

If you need some inspiration, I’ve put together a free Lunch Recipe Book full of simple, high-protein, fibre-rich ideas you can prep ahead or throw together quickly.
It’s free to download and perfect if you’re looking to tidy up your nutrition and make healthy eating easier during a busy workday.

Click the link in the comments section to download. 😊

"I just want to feel like myself again.”That’s what I hear from almost every woman I work with.Not lighter. Not thinner....
06/11/2025

"I just want to feel like myself again.”
That’s what I hear from almost every woman I work with.

Not lighter. Not thinner. Just... more like you.
✅Less bloated.
✅More energised.
✅Comfortable in your clothes.
✅Clear-headed and calm.

The problem?
Most of the nutrition advice out there is designed for 25-year-olds with no kids, no job stress, and no hormonal changes.

I work with women over 40 who want real solutions that work for their bodies and lives. That includes:

✅ Simple, protein-rich meals
✅ Less sugar, fewer snacks, more satisfaction
✅ Small changes with big impact
✅ Better sleep, mood, and energy
✅ No more all-or-nothing thinking

If this is what you’ve been searching for, I’d love to help. Send me a message and let’s book a quick call. 😍

Download my free lunch recipe book for some new, fresh ideas you can try for lunch. Click the link in the comments.

I spent four days in Melbourne last week, one of the places I lived in my twenties and I was reminded how much I love th...
05/11/2025

I spent four days in Melbourne last week, one of the places I lived in my twenties and I was reminded how much I love that city. The food, the culture, the shopping, the entertainment… it’s fantastic for a holiday.

One thing I really miss about city life is the choice when it comes to food. Walking down Swan Street in Richmond, there are so many incredible options.

One of my favourites has always been a good poke bowl, so I decided to recreate them for our family dinner last night, and they were delicious.

The best thing about poke bowls is how flexible they are. You can mix and match ingredients based on what everyone likes and what you have on hand. Mine had rocket, spinach, capsicum, cucumber, carrot, chicken, avocado, pickled ginger (a must!), pineapple, wasabi peas, and a drizzle of sriracha sauce. So good!

They’re also great with salmon as the protein source and I can confirm a 5/5 family approval rating, which is a rare thing in our house.

What's one meal/food you miss that you can no longer find?

Most of us will know that dressings are high fat options.....but do you know the actual figures?Following a request from...
03/11/2025

Most of us will know that dressings are high fat options.....but do you know the actual figures?

Following a request from a client, I thought I would look at this in more detail. And I am looking at this purely from a calories and fat point of view, the ingredients list is a whole other post for another day.

If weight loss (or even maintenance) is your goal, things like dressings, sauces, and condiments are worth paying attention to. A tablespoon or two can be the difference between being in a calorie deficit or a surplus.

And this is based on one level tablespoon… how many people actually measure that? Or is it more of a liberal sq**rt?

If you’re looking to lose weight and not sure where to start, these small things can make a big difference. It doesn’t have to be off the menu, but exercising moderation is key.

Are there any surprises in this list?

Always hungry, even when you're eating “well”?If you’re over 40 and feel like cravings are running the show, you’re defi...
03/11/2025

Always hungry, even when you're eating “well”?

If you’re over 40 and feel like cravings are running the show, you’re definitely not the only one - and it’s not just about willpower.

Poor sleep, low protein, stress, hormone shifts… it all adds up.

That’s why I created Decode Your Hunger - a free guide to help you:
• Understand what’s driving your hunger
• Feel full and satisfied without cutting everything out
• Stop the constant snacking cycle

It’s practical, simple, and made for women.
Grab your free copy by clicking the link in the comments. 😍

Perimenopause can feel like a mystery, but science and research have shown that many things we once believed aren’t true...
29/10/2025

Perimenopause can feel like a mystery, but science and research have shown that many things we once believed aren’t true anymore. Here are three common myths and the best way to tackle them.

1. Myth: Weight gain is inevitable
You might feel like perimenopause means automatic weight gain, but with the right nutrition, quality sleep and movement, it doesn’t have to be that way. Small changes can make a big difference.

2. Myth: Low energy is just part of the deal
It’s easy to think fatigue is something you have to accept, but focusing on better sleep, eating well, and managing stress can help you get your energy back.

3. Myth: Hormones mean you're out of control
Those hormonal changes can feel overwhelming, but by eating right, exercising, and managing stress, you can regain control and feel more like yourself again.

Yep, you guessed it, a common theme here is nutrition, sleep, stress management and exercise play a huge part in feeling better during perimenopause. The good news is, with the right habits, you can take control and feel more like yourself again.

Start small and try one new thing each week. Here are some ideas:
1. Set a reminder to go to bed a bit earlier each night.
2. Add in a high protein breakfast.
2. Schedule in 20 minutes of movement each day.
Pick one and make it your goal for this week. ✅

What is one of your strategies for keeping perimenopause symptoms in check?

A little sauce can go a long way, but so can the sugar content. Here's a quick look at how much sugar is in just 1 table...
28/10/2025

A little sauce can go a long way, but so can the sugar content.
Here's a quick look at how much sugar is in just 1 tablespoon (15g) of some of the most popular sauces:

✔️ Tomato Sauce: 4.4g sugar
✔️ BBQ Sauce: 4.2g sugar
✔️ Soy Sauce: 1.3g sugar
✔️ Sriracha:

Even though we keep hearing that food prices are coming down, my grocery bill tells a different story. That’s why I’m al...
27/10/2025

Even though we keep hearing that food prices are coming down, my grocery bill tells a different story. That’s why I’m always looking for simple, affordable ways to make meals go further.

Nacho's is a family favourite in our house and is also a great option for batch cooking and adding in lots of inexpensive grocery items to double the recipe.

I added the following pantry/freezer staples:
- frozen spinach
- frozen cauliflower rice
- frozen capsicums
- canned tomatoes
- grated carrot and zucchini
- canned black beans

I added all of these to mince which made enough for two meals, one for last night and one for the freezer. And the best thing, the kids don't even realise they are getting a tonne of vegies.

What budget friendly items do you add to your meals?

Protein powders can be a handy option when life gets busy or when you need a little extra boost to hit your protein goal...
23/10/2025

Protein powders can be a handy option when life gets busy or when you need a little extra boost to hit your protein goals. But with so many options out there, it can feel overwhelming to choose the right one. Here's a quick breakdown to help:

Types of Protein Powders
🔵 Whey Protein: A popular choice with all essential amino acids. Great for post-workout recovery.
🔵 Whey Isolate: A more refined version of whey protein, with higher protein content and minimal carbs or fats. Perfect for those with lactose sensitivity or looking for a lean option.
🔵Plant-Based Protein: Perfect for those avoiding dairy, with options like pea, rice, and h**p protein.

What to Look For
✅Minimal ingredients, avoid powders with a long list of artificial additives.
✅At least 20g of protein per serving.
✅Low sugar or sweeteners if you're watching those extras.
✅Certified quality, look for third-party testing to ensure you're getting a clean product.

How to Incorporate It
🟡Add a scoop or two to your morning smoothie.
🟡Stir it into oats for a protein-packed breakfast.
🟡Mix with water or milk for a quick post-workout shake.
🟡Use it in baking, protein pancakes or muffins

Remember to prioritise protein from whole foods first, like meat, fish, eggs, dairy, and legumes. Protein powders are a great supplement, not a replacement for real, nutrient-rich meals but they can make life easier.

Which protein powder do you like the best?

Bread often gets a bad rap, but it can be part of a balanced diet. I recently compared eight supermarket loaves (2-slice...
22/10/2025

Bread often gets a bad rap, but it can be part of a balanced diet. I recently compared eight supermarket loaves (2-slice servings) to see how they stack up for calories, carbs, and fibre. Here’s what stood out:

✅Tip Top Supersoft was lowest in calories and carbs, but also lowest in fibre.
✅Freya’s Soy & Linseed was highest in calories (250) but also highest in fibre (4.2g).
✅Vogel’s Toast and Burgen Soy & Linseed offered a good balance of fibre and moderate carbs.
✅White bread varieties were lowest in fibre, meaning less staying power and fewer benefits for gut health.
✅Gluten-free options weren’t necessarily lower in carbs, just slightly less fibre.

And yes, bread can be part of a balanced diet. Like most foods, it’s about moderation and balance. Having bread once a day is ok, but eating it at every meal can crowd out other important foods like vegetables, fruit, and protein that offer a wider range of nutrients.

Do you check the ingredient list when buying bread or do you go by taste/price/what others in the family prefer?

21/10/2025

Today’s lunch was super simple. Leftover salad from dinner last night and roast chicken. I cooked two so that I would have enough for lunches this week. Throw it altogether add some yummy toasted seeds a little bit of goats cheese and a boiled egg. It took me a couple of minutes to throw together and with 40+grams of protein. It’s going to keep me going until dinner time. Yum.

Address

Invercargill
9872

Telephone

+6421304666

Website

https://www.angelaevans.co.nz/, https://tinyurl.com/wuw8hvwf

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