TrusT Nutrition

13/03/2026

Finding easy snacks that are high in protein can be hard if you don't want to eat meat, or eggs all day long.
If you happen to have high cholesterol, they could be a good option too. Oats, and nuts are on the list of foods that can help to lower cholesterol (NZ heart foundation)
Be careful not to over indulge though! They are reasonably calorie dense so you should only enjoy in moderation: approx. 150 calories per large ball, 8g protein (the portions pictured were smaller for sampling purposes)

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03/03/2026

Why extra virgin olive oil is great for healthy cooking

Cooking oils are confusing - some say ‘all seed oils are bad’, or ‘olive oil becomes toxic when heated’. Here’s the evidence: extra virgin olive oil is packed with antioxidants that help reduce inflammation, protect your cells, and may support heart and joint health.

I’ve written a full blog breaking down the science, debunking myths, and giving tips for NZ kitchens.

Read it here: https://www.trustnutrition.co.nz/nutrition-blog/is-olive-oil-healthy-to-cook-with

Discover the truth about cooking with extra virgin olive oil. Learn how EVOO's antioxidants minimize inflammation and protect against chronic diseases, making it safe for baking and sautéing. Uncover the benefits of EVOO over standard oils, and why it’s the healthier choice despite the myths abou...

01/03/2026

If you’re choosing olive oil because you know it’s good for you, it helps to understand the difference between light, virgin, and extra virgin varieties.
Light olive oil is more refined and processed, with fewer nutrients, but the same amount of fat.
Virgin olive oil retains some natural polyphenols because it’s less processed.
Extra virgin olive oil is minimally processed, keeping the most polyphenols.
Polyphenols are plant compounds linked to antioxidant and anti-inflammatory effects - they’re part of why olive oil is considered beneficial.
Want to use olive oil confidently in your cooking and for your long-term health?
Check out my blog on the topic on my website for practical tips and guidance.

26/02/2026

If you’re trying to increase protein without overhauling your entire diet, this is what I mean by small, practical changes.

Midlife women often need more protein than they realise - especially for muscle maintenance, blood sugar stability, and long-term metabolic health.

This isn’t about cutting foods out.
It’s about building meals that work harder for you.

This is exactly how I approach nutrition with clients - we adjust what you’re already eating.

If you want help making changes that actually fit your life, I’m currently taking bookings.
Link in bio.

20/02/2026

We keep going back to strict diets because they work. We want to see the results NOW. But often in 6-months we have gained back the weight, and don't feel great about it. Not to mention the stress on our physical body.
How about trying something that is maintainable long term. STILL eating the birthday cake and social kai. After 6-months, you will be a bit lighter, healthier, less stressed, and happy to keep going because it didn't upend your life.

The facts we don't want to hear are written in this research review:
🔬Weight Science: Evaluating the Evidence for a Paradigm Shift, doi 10.1186/1475-2891-10-9

17/02/2026

Most people don’t struggle with food because they lack discipline.
They struggle because they’re trying to follow advice that was never designed around their real life.

When nutrition works, it fits your routine, your stress levels, your preferences, your capacity.

That’s the difference.

That’s the work I do.

11/02/2026

Nutrition advice often becomes overwhelming because it focuses on restriction.

We’re told that healthier eating means cutting foods out. And while reducing certain foods can sometimes help, long-term health is more often supported by adding variety rather than creating more rules.

That can look like keeping the foods you enjoy, while making space for fibre, wholegrains, and colourful produce alongside them. Nothing needs to be eliminated for this to work.

Small additions can meaningfully change the nutritional value of a meal. And for many people, this approach is far easier to sustain than trying to eat perfectly.

In the long run, health usually improves by widening the plate, not shrinking it.

13/03/2025

Knowing I'm going out tonight I thought I better get in some of my 5+ in for lunch! Home grown lettuce, cucumbers and tomatoes, but sadly, it is missing something purple! I always have tuna in spring water on hand, to provide the protein that I'll base my meal around, and count towards my weekly fish intake goals. I had this with home made mayo, 50/50 olive oil and canola. This meal never gets old, and the ingredient possibilities are endless.

12/03/2025

Resistant starch forms when certain starchy foods are cooked and cooled. This process changes the starch structure, making it resistant to digestion and allowing it to reach the large intestine, where it feeds beneficial gut bacteria.

Resistant starch helps with weight management by slowing digestion and keeping you fuller for longer. It's also resistant to being broken down into digestible sugars, which helps to prevent blood sugar spikes.

If you're already enjoying starchy foods, simply cooling them can be a great way to boost your nutrition. From there you can retain 'some' of the resistant starch when reheating. This is still better than freshly cooked potato!

P.S. I’m not recommending that you increase your starchy food intake based on this info—it's about making the most of what you're already eating

21/02/2025

Enjoying a wee getaway in Kingston with my amazing friend Gen while house and pet sitting for a few days. Staying healthy while away can be a challenge, but there’s no need to stress about being perfect!

We’re balancing a cheeseboard lunch with a good walk and making sure our brekkie and dinner are packed with colourful produce and quality protein. And yep, there may have been a cheeky Bloody Mary this morning! 🍹

It’s all about feeling good about what we’re putting into our bodies—because restriction usually just leads to binging. Balance is key!

18/02/2025

If you looove enchiladas but you worry if the packet version is the way to go, read on:

The packet version comes with white tortillas, more additives, and less fresh produce. Making them yourself means more anti-inflammatory benefits from turmeric (paired with pepper) and antioxidants from onion, garlic, and tinned tomatoes. Plus, gut-friendly fibre swaps and extra veggies help keep inflammation in check.

Whole onion, garlic, and tinned tomatoes → More nutrients to fight inflammation
Wholemeal wraps instead of white → Feel fuller for longer, support gut health
Black beans → Fibre to nourish your gut
A mix of veggies → A variety of nutrients for gut health and reduced inflammation!