Feed Your Fuel

Feed Your Fuel 🍏Covering Rotorua, Taupo & Telehealth 🍎Diet advice for weight loss, bowel health and sports nutrition! Book your appointment today.

Rotorua's first private dietetic service.

The new 3 month old boss has restricted our mid week clinic times due to his high work load of feeds and contact naps. F...
01/12/2025

The new 3 month old boss has restricted our mid week clinic times due to his high work load of feeds and contact naps. For the meantime, clinic slots will be after 5pm and on weekends to allow for reinforcements to be present. Contact us either via messenger or feedyourfuel@outlook.com to schedule your appointment today.

Things have been a little bit quiet (work wise) at Feed Your Fuel recently 👩‍🍼 But as of next week we are back in busine...
17/11/2025

Things have been a little bit quiet (work wise) at Feed Your Fuel recently 👩‍🍼 But as of next week we are back in business taking on a few ZOOM spots a week. Clinic space is limited for the time being but we are welcoming new and returning clients back! Get in touch to book your session

🏋️‍♀️ Fuel Your Performance: Essential Nutrition for Athletes 🏃‍♂️Whether you’re hitting the gym, training for a race, o...
20/12/2024

🏋️‍♀️ Fuel Your Performance: Essential Nutrition for Athletes 🏃‍♂️

Whether you’re hitting the gym, training for a race, or playing your favorite sport, proper nutrition is key to boosting performance, speeding up recovery, and preventing injuries. 💪✨

Here’s what every athlete needs in their diet:
1. Carbohydrates 🍞: Your body’s main energy source during exercise. Fuel up with whole grains, fruits, and veggies to keep your energy levels high.
2. Protein 🍗: Essential for muscle repair and growth. Lean meats, beans, tofu, and protein-rich grains help rebuild muscle tissue after intense training.
3. Healthy Fats 🥑: These help with long-lasting energy and support cell function. Include sources like avocados, nuts, seeds, and olive oil.
4. Hydration 💧: Stay hydrated! Water is crucial for maintaining performance, avoiding cramps, and aiding recovery. Don’t wait until you’re thirsty—sip regularly throughout the day!
5. Vitamins & Minerals 🥦: Nutrients like calcium, iron, and magnesium are key for muscle function and overall health. Load up on colorful veggies, fruits, and fortified foods.

Remember: Your body is a machine—fuel it well to perform your best! 🏅

Need personalized nutrition advice to reach your athletic goals? DM me to schedule a consultation!

🚀 Pre-Workout Fuel: What you eat before your workout matters! Aim for a balanced meal with carbs and protein about 1-2 h...
18/12/2024

🚀 Pre-Workout Fuel: What you eat before your workout matters! Aim for a balanced meal with carbs and protein about 1-2 hours before training. Think oatmeal with protein powder or a banana with nut butter! What’s your go-to pre-workout snack?

☀️🍉 Embrace Summer Nutrition! 🍓🌿As the sun shines bright, fill your plate with seasonal fruits and veggies! Think refres...
17/12/2024

☀️🍉 Embrace Summer Nutrition! 🍓🌿

As the sun shines bright, fill your plate with seasonal fruits and veggies! Think refreshing salads, hydrating smoothies, and colorful bowls. Not only are they delicious, but they’re also packed with nutrients to keep you energized. What’s your favorite summer dish? Share below! ⬇️

🍽️ Build a Balanced Plate: The Key to Nutritional Wellness 🍽️Eating a balanced plate isn’t just about portion sizes—it’s...
16/12/2024

🍽️ Build a Balanced Plate: The Key to Nutritional Wellness 🍽️

Eating a balanced plate isn’t just about portion sizes—it’s about fueling your body with the right nutrients to support energy, health, and overall well-being! 🌱

Here’s what a nutritionally balanced plate should look like:
1. Protein 🍗: Aim for lean sources like chicken, tofu, beans, or fish. Protein is essential for muscle repair, immune function, and keeping you full longer.
2. Healthy Carbs 🍠: Choose whole grains (like brown rice, quinoa, or oats) and starchy vegetables (like sweet potatoes or squash) for sustained energy throughout the day.
3. Veggies 🥦: Fill half your plate with colorful veggies. Leafy greens, cruciferous vegetables (like broccoli and cauliflower), and vibrant veggies (carrots, bell peppers) provide essential vitamins, minerals, and fiber.
4. Healthy Fats 🥑: Add a small serving of healthy fats, such as avocado, olive oil, nuts, or seeds. These fats support heart health, brain function, and help your body absorb vitamins.
5. Hydration 💧: Don’t forget to hydrate! Water is essential for digestion, energy, and performance. Drink plenty throughout the day and with your meals.

✨ Pro Tip: Keep your plate colorful and varied! The more colors, the more diverse nutrients you’re getting. Your body will thank you!

A balanced plate is the foundation of a healthy, energized life. Ready to make your meals work for you? DM me to create a personalized meal plan today!

🌱 Feed Your Gut: Top Foods for a Healthy Digestive System 🌱A healthy gut is the foundation of overall wellness, affectin...
13/12/2024

🌱 Feed Your Gut: Top Foods for a Healthy Digestive System 🌱

A healthy gut is the foundation of overall wellness, affecting everything from digestion to immunity and even mood. 🌟 The good news? You can support your gut health with the foods you eat every day!

Here are some gut-loving foods to include in your diet:
1. Probiotic-Rich Foods 🥛: These foods contain live bacteria that support a healthy microbiome. Think yogurt, kefir, sauerkraut, kimchi, and miso. They help balance the gut bacteria, improving digestion and boosting immunity.
2. Prebiotic Foods 🥑: Prebiotics are the fiber that feed the good bacteria in your gut. Add more garlic, onions, asparagus, bananas, and whole grains to your meals for a gut-friendly boost.
3. Fiber-Rich Foods 🍎: Fiber helps keep things moving through the digestive tract, preventing constipation and promoting regularity. Include plenty of fruits, vegetables, legumes, and whole grains in your diet.
4. Bone Broth 🍲: Rich in collagen and amino acids, bone broth supports gut lining integrity and helps with digestion. It’s also soothing and nourishing for your stomach.
5. Healthy Fats 🥑: Omega-3 fatty acids from foods like fatty fish, flaxseeds, and walnuts help reduce inflammation in the gut and support overall digestive health.
6. Ginger & Turmeric 🍋: Both are natural anti-inflammatories and digestive aids. Add fresh ginger to smoothies or tea, and sprinkle turmeric in your meals to support gut healing and reduce bloating.

Tip: Diversity is key! Eating a variety of plant-based foods helps promote a wide range of beneficial bacteria in your gut.

Your gut is the gateway to your overall health—let’s nourish it from the inside out! 🌿✨

Need help with gut-friendly meal ideas or personalized nutrition advice? DM me to schedule a consultation!

💬 It’s Q&A time! What are your burning questions about nutrition? Whether it’s about meal plans, weight loss, or healthy...
11/12/2024

💬 It’s Q&A time! What are your burning questions about nutrition? Whether it’s about meal plans, weight loss, or healthy snacks, drop your questions below, and we’ll answer them in our next post!

Bowel Health Tips🥦 Boost Your Bowel Health! Incorporating fiber-rich foods like fruits, vegetables, whole grains, and le...
10/12/2024

Bowel Health Tips
🥦 Boost Your Bowel Health! Incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes can improve digestion and overall gut health. How do you add fiber to your meals? Share your tips below!

💧 Hydration = Performance: Why Women Athletes Need to Prioritize Water 💧Did you know that dehydration can affect your st...
09/12/2024

💧 Hydration = Performance: Why Women Athletes Need to Prioritize Water 💧

Did you know that dehydration can affect your strength, endurance, and recovery? For women athletes, staying hydrated is especially important to support energy, regulate body temperature, and prevent injuries. 🏃‍♀️⚡️

Here’s why hydration is a game changer:
1. Energy Boost 💪: Dehydration leads to fatigue and sluggishness. Proper hydration helps keep your energy levels up, so you can perform at your best!
2. Muscle Function 🏋️‍♀️: Water helps transport nutrients to your muscles. Without it, your muscles can cramp, causing discomfort and limiting performance.
3. Hormonal Balance ⚖️: Women’s hormones fluctuate throughout the month, and hydration plays a key role in regulating mood, reducing bloating, and supporting overall hormonal health.
4. Temperature Regulation 🌡️: Women are more susceptible to overheating, especially during intense exercise. Staying hydrated helps your body regulate its temperature, preventing heat-related issues.
5. Recovery 🛌: Rehydrating after exercise is crucial for muscle repair, reducing soreness, and speeding up recovery time.

💧 Pro Tip: Aim to drink water before, during, and after exercise. If you’re sweating a lot, try a drink with electrolytes to replenish what’s lost!

Remember, hydration isn’t just about drinking water—it’s about fueling your body for optimal performance and recovery. 💧❤️

Need personalized hydration tips for your athletic goals? DM me to book a consultation today!

🍏 Snack Smart, Train Hard: Meal Prep Tips for Athletes 🍏As an athlete, fueling your body with the right snacks is just a...
06/12/2024

🍏 Snack Smart, Train Hard: Meal Prep Tips for Athletes 🍏

As an athlete, fueling your body with the right snacks is just as important as your main meals. Properly planned snacks can boost energy, enhance performance, and speed up recovery. 💪

But we all know life gets busy, so meal prepping your snacks ahead of time is a total game-changer! 🥗✨

Here are some simple, athlete-friendly snack ideas you can prep in advance:
1. Protein-Packed Energy Balls 🏋️‍♀️: Mix oats, nut butter, protein powder, honey, and seeds for a quick, portable snack that keeps you full and supports muscle recovery.
2. Veggies & Hummus 🥕: Sliced veggies (think carrots, cucumber, bell peppers) with a side of hummus makes for a satisfying snack full of fiber, healthy fats, and protein.
3. Greek Yogurt Parfaits 🍓: Layer Greek yogurt, fresh berries, and granola for a snack rich in protein and antioxidants—perfect for post-workout recovery!
4. Homemade Trail Mix 🥜: Combine nuts, seeds, and dried fruit for a snack that balances healthy fats, carbs, and protein, all while being easy to grab and go.
5. Whole Grain Wraps 🌯: Wrap up turkey, cheese, and veggies in a whole grain tortilla for a quick, balanced snack that provides sustained energy.

Tip for Success: Plan and prep your snacks for the week ahead! Portion them into containers or bags, and store them in the fridge or pantry for easy access during training or busy days.

By fueling your body with the right snacks, you’ll have the energy you need to crush every workout and recover faster! 🚀

Need help creating a personalized meal plan for your athletic goals? DM me to get started!

🥗 Quick Tip: Meal prep is a game changer! Spend a couple of hours on the weekend to prepare healthy meals and snacks for...
04/12/2024

🥗 Quick Tip: Meal prep is a game changer! Spend a couple of hours on the weekend to prepare healthy meals and snacks for the week ahead. It saves time and keeps you on track! What’s your favorite meal prep recipe?

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Monday 3am - 6pm
Tuesday 8am - 7pm
Wednesday 8am - 12pm
Thursday 8am - 6pm
Friday 8am - 6pm

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Rotorua's first private dietetic service.

We realise that nutrition and healthy eating are the cornerstone for nearly all health and medical conditions. If we do not have the basics correct, we are unable to maintain our health. Therefore Feed Your Fuel doesn't treat your symptoms with pills, shakes or fad diets, but rather looks at the underlying root cause to provide personalised nutrition advice for optimal health and wellness. Our plans work in conjunction with your normal day to day life, resulting in lifelong healthy lifestyle habits.