TrusT Nutrition

24/04/2026

Most people think high blood pressure is just about salt, because it’s the one thing we tend to hear about the most

And it does matter, but it’s not the full picture

Blood pressure is influenced by a mix of things
– how your blood vessels function
– how your nervous system responds to stress
– how consistently you’re moving your body
– and your overall eating pattern

I see people focus all their effort on one area
and then feel frustrated when nothing really changes

When often it’s a combination of things

Even a small drop in blood pressure can make a meaningful difference to long-term heart health, so it's worth giving thought

It comes from making a few realistic changes that fit into your lifestyle, and sticking with them

So instead of trying to do it all perfectly…
it can be more useful to look at the full picture

If you're not sure where to start, feel free to reach out

🔬 Lifestyle interventions for the prevention and treatment of hypertension
doi:10.1097/HJH.0000000000003325

14/04/2026

There's a window when your body works differently, but here’s the thing, it isn’t for everyone

After 12 hours your body starts to use stored fat for energy. Keep going even longer and some health conditions may start to improve, including type 2 diabetes, and heart conditions (high-blood pressure and cholesterol), with a reduction in inflammation, and an increase in cellular clean-up processes (autophagy).

But, you don’t need to FAST to get these benefits.. there are other ways.

Fasting does work for me, until early gym sessions, late finishes, social plans, or … life … makes sticking to the schedule near impossible.

The trick is finding the thing that suits YOU and YOUR lifestyle if you want to get the results.

Usually it takes someone from the outside, asking carefully thought out questions, to help guide you to the thing that’s going to work best for you.

🔬Intermittent Fasting and Metabolic Health, doi:10.3390/nu14030631

09/04/2026

Most people aren’t low on protein overall… they’re just low at breakfast.
Protein is better utilised by the body when it’s spread across your meals, but most of us get the majority of it at dinner, and find breakfast a challenge.
It pays to come up with a few yummy options that you can rotate - because variety is key and having a protein shake for breakfast every day is good... but could be better.
This tiramisu overnight oats uses a tofu topping to bring it up to 25g protein - no protein powder, no yucky additives, and it's about $3 per serve.
BTW the date syrup (cheaper than maple), and tofu (can range in protein percentage) can both be found at
You don't need to change everything you do, but making a few positive tweaks can make a big difference to your health. If you want to find out what you're missing in your routine, get in touch

04/04/2026

Most nutritionists don’t actually use the term “superfoods”

Not because blueberries aren’t good for you…
but because we know that eating variety is actually the trick to improving health, not sticking to one food.

Over winter, blueberries can creep up to over $10 a punnet! But people still buy them believing they’re an essential "superfood"

I'm not at all saying blueberries aren't super nutritious, but the benefits people associate with blueberries are also in other foods like blackboy peaches (I say this name with full respect)

The benefits come from phytochemicals - the compounds responsible for any plants colour.

Blueberries contain anthocyanins, but so do plums, purple cabbage, and red onions. Plus, these foods are higher in other phytonutriens like sulfuraphanes, polyphenols, and quercetin. But they don't get to wear the "superfood" nametag, despite their fantastic qualities.

So instead of focusing on one expensive fruit… grab a bit of everything, choose foods that are in season, and a variety of different colours.

Because consistency and variety are what actually influence long-term health outcomes.

🔬 Black rice: A comprehensive review on its bioactive compounds, potential health benefits and food applications doi.10.1016/j.focha.2023.100462

01/04/2026

You can't out train poor nutrition.

Some people are doing everything right in the gym and not getting the results they want.

And usually, it's just a few little changes that need to happen - not a complete overhaul.

That’s exactly why I’ve been working with Snap Fitness, helping members align their nutrition with their fitness and taking results to a new level.

If you’re a member of Snap fitness and are interested in your nutrition, talk to one of the PTs at
- because I've left some freebies with each team to hand out 💪💃

31/03/2026

Am I actually getting enough protein each day?
Protein needs change as we get older, and most people don’t realise how much they actually need. It’s not just about total intake either, it’s how you spread it across the day.
I’ve broken it down simply here if you want to check yours:

Think you’re eating enough protein? As you age, it’s not just how much you eat, but when. Learn how to support muscle, strength, and mobility with the right approach.

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!