N Cubed

20/06/2023

Ever wondered where dietary protein can be found? There are lots of great plant-based and animal sources of protein that we can incorporate into a healthy diet.

Why do we need protein?
• Growth and development during childhood and adolescence, and throughout life to build and repair bones, muscles, cartilage, skin, hair & nails.
• Support the transportation of oxygen & nutrients within the blood.
• Hormone production and regulation.
• Enzyme production to aid the digestion of food.
• Aids in the storage of glycogen following exercise.
• Involved in the production of neurotransmitters – helps with thought processes and mood.
• Metabolism.

How much do you need? This will depend on your age, gender, and level of physical activity. We should all aim to include healthy sources of dietary protein at each of our main meals throughout the day. This will help us to meet our nutritional requirements, and protein helps with satiety which can stop you feeling hungry between meals.

Additional protein will be required for those undertaking regular and intensive physical activity. This great to include between meals as pre / post training snacks for fuel and recovery. Protein is also important in wound healing and at times of significant growth.

Here are a few food and drink options, with the amount of protein they provide per serve listed to give you an idea of how dietary sources can differ:
Glass lite blue milk - 8.5g
Glass oat milk - 3g
Whole egg - 5.5g
Chicken breast, grilled - 33g
Minced beef (100g) - 32.3g
Brown rice, cooked (1 cup) - 6.8g
Rolled oats (1/2 cup) - 2.8g
Chickpeas (1/2 cup) - 4.5g
Wholegrain bread (1 slice) - 5.1g
Peanut butter (1 tablespoon) - 5.5g

If you’d like more info or help around calculating your requirements, or you’d like an overall look at your diet to support improved health and wellbeing, medical management, or improved exercise or sporting goals, please email me to arrange an appointment: admin@ncubed.co.nz

08/03/2023

26/02/2023

Our hearts go out to those in the HB region who have suffered loss from the destruction caused by Cyclone Gabrielle.
We are back at the Sports park this week on Tuesday. We will be offering 20% off all appointments for the next two months to reduce costs to our new and existing clients as we know there will be a lot of rising costs of living for everyone in the coming months.
Please email if you have any questions you'd like to discuss before booking an appointment: kristen@ncubed.co.nz

22/02/2022

The new kids on the block, ‘high protein,’ ‘added protein’ and ‘max protein’ food products. Are they really ‘high in protein,’ or is this just a ploy food manufacturers are using to draw you in?

We will let you decide!

Find out now by going to our website (ncubed.co.nz) and have a read of our latest blog post, “High Protein Foods- are they worth the money?”

10/02/2022

It’s time we thought we would clarify something that is often demonised and in some cases, often avoided for the belief of it being “bad.” That’s right, we are talking about the humble potato 🥔

Potatoes have gotten a pretty bad rap in recent years, whilst another root vegetable has gained glorification- the kumara, or sweet potato 🍠

In this post, we highlight the comparison of the two in terms of cost, calories, grams of carbohydrates per 100 gram serving, as well as compare some of the key micronutrients they contain.

As you can see, potatoes are actually lower in calories, carbs, and fat, as well as being higher in protein. So why are they constantly being criticised? 🤔 it comes down to HOW they are being prepared.

For example- boiled potatoes are cooked in water, therefore they have nothing else added to them. However, if we were to deep fry them in oil, this fat would increase both the calorie and fat content dramatically! 🤯 similar to if we were to mash them- adding milk or butter adds to the total calories. In saying this, this is no different no matter what the food item is, so is the same for kumara also. It all comes down to how it is prepared.

Don’t get us wrong, we’re not bagging kumara! We just felt it was important to highlight this, as it is a common misconception which people don’t have a full understanding of. If you feel like sweet potato fries, then by all means order sweet potato fries! But if you love your good old regular hot chips, that too is completely fine- one is not superior than the other.

To summarise, a food is not inherently ‘bad’- it may just be higher in certain nutrients and lower in others. The most important think to remember is that it is HOW the food is prepared and cooked, rather than the raw ingredient itself 🥰

01/02/2022

February is Gut Health Month!!

If you are experiencing uncomfortable bloating, excessive gas or changes in your bowel motions, book in for a consult- you don’t have to live with it!! 💨

Nutrition is the first rectifiable action we can make simple adjustments to to treat any of these gut issues you may be experiencing.

In our consults, we ALWAYS ask about your ✨ poo ✨- so although perhaps uncomfortable to talk about, please don’t feel embarrassed! (Trust us- we’ve heard it all!)

26/01/2022

As per the Government’s decision to move the nation to the Red Traffic Light level, we are required to check you hold a Vaccine Pass before any consults take place.

If you have an appointment booked with us or wish to book one, but do not hold a valid Vaccine Pass, we are more than happy to take consults over Zoom (this option is available for those with a Vaccine Pass as well)! If this is what you would prefer, then call one of our friendly receptionists and let them know!

If you hold a Vaccine Pass, we are still happy to see you in person- our consult room is well-spaced and ventilated! We do however still require you to wear a mask when entering the facility and it must remain on during the entire consult until you leave the building.

Let’s continue to keep doing our bit to help look after everyone!

24/01/2022

Compare the pair!

Plant milk alternatives are nothing new to the market- almond to soy, rice to oat- so many to choose from, but HOW do you choose? 🤔

Well, that is completely down to you and your preference! If you aren’t lactose-intolerant/dairy free, standard cows milk may be perfectly fine for you to consume if that’s what you enjoy! But if you have a dairy intolerance, you may wish to still include some form of milk alternative- whether it be in your coffee ☕️ or morning smoothie! 🥤

Which milk you choose is up to you. If you are more cost-driven, looking for one with more protein, or fortification with micronutrients- the hard work has been done for you with a side-by-side comparison of products so you can make an informed decision depending on what you are looking for! 🥛

13/12/2021

Summer Salad Series recipe 4 coming to you… RIGHT NOW! 🥳

Although this salad will take a little longer to prepare than our previous salads, this ROAST POTATO & BEETROOT SALAD is well worth the time and effort 😍 swipe for the recipe!

06/12/2021

SUMMER SALAD 3 COMING RIGHT UP!

Tonight we bring to you (…not literally) our easy peasy and anything but boring… HALLOUMI & CHICKPEA SALAD! Need I say more?

Filled with couscous, protein-packed chickpeas, fresh veggies from and DOUBLE CHEESE- what’s more to love? A lovely, fresh salad with a zingy dressing, this one is sure to become a favourite in any household! 🤌🏼

Swipe for the recipe card! Make sure if you give this recipe a go to take a photo and tag us in your story- we would love to see your recreations 😍

29/11/2021

Here we have it! Our second salad of our “Summer Salad Series!” What’s on the menu? We’re glad you asked! … SALMON! 🐟😍

This super simple salad can be whipped up in next to no time, and is sure to be a crowd pleaser! Salmon, rice, broccoli, sesame…what more could you want? Give it a go to see what all the fuss is about! We promise it will NOT disappoint 🤤

If you do try making this, or any of our other recipes from this series, make sure you take a picture of it and post it to your story! Tag us , we would LOVE to see your creations and hear your thoughts! 🥰

22/11/2021

Here we have it, the first recipe in our Summer Salad Series using fresh veggies from ! 🫑🥦🥑🫒

Chicken, pesto and Israeli couscous, what could go wrong! A yummy and fresh yet filling salad for those summer nights!

Swipe for the recipe and enjoy!