Marielle Styles Keto Health Coach

15/11/2025

One of my travel “rules” is that I don’t waste my carb piggybank on food I can get any day back home. Airport muffins and generic bread rolls? Easy no.

But a fresh coconut on a warm island morning (husband did NOT like it 🤣), Ika mata (raw fish salad) - delicious 😋 … or a mysterious purple local fruit I’ve never even seen before (and still haven’t found out what it is??🫣)? That’s where I might choose to spend a few of those carbs – slowly, mindfully and with huge appreciation.

Cultures express themselves through food, and on this trip I’ve chosen to taste things that are completely new to me. They may not all serve my long-term keto goals, but they absolutely serve my desire to absorb this place – the sights, sounds, sand and sea on my skin, and the flavours on my tongue.

It’s not “throw caution to the wind” – discernment still guides me. Most of my meals are still very keto: simple meats, fish, salads and plenty of good fats. Then, every now and then, I’ll choose something special, enjoy it fully, and then slide straight back into my usual way of eating. No guilt, no drama.

How do you handle food when you travel – stay strictly on plan, or save your “carb piggybank” for a few intentional local experiences? 🌺

(Ika mata by - I ate mine before I took a photo 😉😁)

14/11/2025

Jetting off with my on-board food all sorted ✈️

Travel is SO much easier when you’re prepared – especially on a keto lifestyle. Instead of stressing about what I’ll find at the airport or on the plane, I pack my own simple basics:
🧀 Slices of cheese & brie
🥩 Biltong/jerky
🥜 A small bag of mixed nuts

Real food, plenty of protein and healthy fats, and no blood sugar roller coaster while we fly.

Keto travel doesn’t have to be complicated. A few tips I use:
1️⃣ Think “protein first” – cheese, hard-boiled eggs, meat, tinned fish.
2️⃣ Add easy fats – olives, nuts, a little butter or mayo in a small container.
3️⃣ Don’t rely on airport food. If there’s nothing suitable, you’re prepared.
4️⃣ Remember you don’t have to eat just because food is offered – fasting through a flight is an option too.

Off on an adventure with my favourite people and feeling relaxed, organised and well-fed – keto style. 💕

14/11/2025

Cancer used to terrify me.
Now, more and more, I’m seeing hope.

Over the past year I’ve stepped into a new area of my work with Reversal NZ – supporting people in the metabolic and integrative oncology space as a metabolic nutrition coach.

Instead of viewing cancer care as just “slash and burn” – surgery, chemo, radiation and nothing else – there is a growing movement towards a patient-centred, collaborative approach. This is what lights me up. 💛

Integrative oncology looks at the whole person – nutrition, metabolism, stress, sleep, mindset, community and purpose – and asks, “How can we support the body and work with standard medical treatment, not against it?”

The emerging science of metabolic treatment of cancer is developing quickly, and the stories of people responding well are coming thick and fast. Books like Radical Remission and How to Starve Cancer are just two examples of this shift in thinking, and I’m so proud to be part of this evolving field with the team at Reversal NZ.

If you or someone you love is navigating a cancer diagnosis and you’re curious about metabolic and lifestyle support alongside your medical care, know that you are not alone and that questions are welcome here. 🌿

(As always, nothing I share replaces medical advice – any changes to treatment or nutrition should be discussed with your oncology team.)

13/11/2025

I don’t often share photos of my girls, but this feels like a very special moment. 💕

In just a few days I’ll be flying to Rarotonga to join my daughter Tayla and her wonderful fiancé Shaun as we get ready for their island wedding. Friends and family will all be together for a whole week of sunshine, swimming, laughter and celebrations before the big day – and I can’t wait to be right in the middle of it all.

Bags are (almost!) packed, and I’m so ready for some time off-grid – a proper digital detox with just sun, sea and people I love. How blessed am I? 🌺✨

19/10/2025

08/10/2025

I love being able to point folks to a restaurant or cafe that serves a great keto-friendly meal. A few days ago, I got to enjoy this mushroom omelette topped with rocket, poached eggs, Parmesan cheese and Hollandaise. Grindz Cafe in Tauranga city center served this yummy and VERY filling dish. They make a delicious coffee too!

07/10/2025

Burgers for dinner! Keto style 😉❤️

Who needs a bun when you’ve got all the best parts right here? 🥩🥑

This bowl has juicy beef, caramelized onions, creamy avocado, fresh lettuce, and tomato — all drizzled with a sugar-free Nothing Naughty tomato sauce.

It’s everything you love about a burger — without the carbs or the crash. 💪
Perfect for lunch, dinner, or any day you’re craving comfort food that still fits your keto goals.

27/09/2025

Yesterday I had some fun in the kitchen and whipped up these delicious bacon-wrapped egg muffins. I needed food-on-the-go and these are a favourite in my house.
Step 1: Using a Texas muffin pan, line the cups with streaky bacon (if it is a silicone pan - no need for liners).
Step 2: Add a mix of ham, feta, sautéed onion and peppers (capsicum) and a touch of seasoning.
Step 3: Whisk together and pour over 5 eggs, 150g's cream cheese, 80g's sour cream and 1/3 cup of cream and then bake until golden.

The result? Crispy on the outside, fluffy in the middle, and packed with flavour! Perfect for meal prep, on-the-go breakfasts, or a savoury snack.

25/09/2025

Yesterday a client and I were talking about great low carb swops for the traditional high carb foods that we are used to eat (pre-keto - is there such a word?? 😆) like bread, pasta and rice. Stumped for a fried rice recipe, I remembered a YouTube video I made some time ago to share with her. So I have dusted this off and am sharing an oldie but goodie again. Bon appetite! 😉😋

Making caulirice couldn’t be simpler! Check out this video for a quick and easy method to get perfect caulirice, every time.

22/09/2025

Hi everyone. Unfortunately I can’t run our support group this week. All is well I just have a few things on my plate 😊. See you next week!

25/08/2025

What an amazing day at NZ’s very first “Living Your Best Life during the Menopause Transition” event in Tauranga. I left with my mind buzzing, my heart full, and a whole lot of notes to look back on!

Every speaker brought a fresh perspective and so much wisdom — there were many moments where I thought, “Why did no one ever tell us this before?” It really highlighted how important it is to keep learning, to have these conversations openly, and to surround ourselves with people who want to grow and thrive through every season of life.

I also felt incredibly grateful for our little PREKURE crew who came along. Sharing the day with like-minded, curious, and supportive people makes all the difference — the laughter and connection in between sessions was just as nourishing as the content itself.

I’m already looking forward to the next one, and I know the ripple effects of this day will be felt for a long time.

04/08/2025

Who says mac & cheese needs mac? 🧀💛
This rich, cheesy dish swaps pasta for tender cauliflower florets — so you get all the creamy comfort without the carb crash.

I was going to share this recipe on my website later… but it’s just too good to keep to myself. Here it is so you can try it tonight!

Keto Cauliflower “Mac” & Cheese
Ingredients
• 1 medium head cauliflower, cut into bite-sized florets
• 1 cup heavy cream
• 1½ cups shredded cheddar cheese (or mix with mozzarella for extra gooeyness)
• 2 tbsp cream cheese
• ½ tsp mustard powder (optional, for depth)
• Salt & pepper to taste
• ½ cup crushed pork rinds (for topping)
• Extra shredded cheese for topping
• Paprika or chives for garnish (optional)

Method
1️⃣ Steam or boil cauliflower until tender but not mushy (about 5–7 mins). Drain well.
2️⃣ In a saucepan, heat the cream over medium heat until it begins to simmer. Stir in the cream cheese and mustard powder until smooth. Let it gently bubble away for 3–5 minutes so it reduces and thickens into a rich, creamy sauce.
3️⃣ Add shredded cheese a handful at a time, stirring until melted and velvety.
4️⃣ Season with salt and pepper.
5️⃣ Gently fold the cauliflower into the cheese sauce until well coated.
6️⃣ Transfer to an oven-safe dish. Top with extra cheese and crushed pork rinds for a crispy, golden crust.
7️⃣ Bake at 180°C (350°F) for 10–12 minutes, or until the cheese is melted and the dish is heated through.
8️⃣ Garnish and serve hot!

This is comfort food done keto-style — rich, cheesy, crunchy, and oh-so satisfying. 🥰