NZ Nutritionist | Registered Nutritionist and Intuitive Eating Counsellor

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Welcome! I am an NZ Registered Nutritionist and Intuitive Eating Counsellor and you have found my online home at NZNutritionist.com. Here you will find resources to help you navigate your way to good nutritional health and if you would like a more personal approach, you can find more about me and my consultation services on the ‘About’ and ‘Services’ tabs.

If you are a social media butterfly, scroll to the bottom of this page and follow me on Instagram.

Recent Recipes

Plum Chutney surrounded by ingredients

Grandma’s Plum Chutney

Plate of oat cookies in front of woman writing in book

Planning Success Cookies

aromatic-dal

Aromatic Vegan Dal

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Psychology

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Research

Are you getting your Vitamin N?

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This is a fun (?) 🤔 exercise that I often use w

This is a fun (?) 🤔 exercise that I often use with clients to help interrogate their automatic thoughts around body size.

The idea is to just write down what comes up when you get started on a thought, even if it's ugly and not what you *want* to think.

It is common to feel just generally negative about being larger and generally positive about being, or getting, smaller, but it can take a bit of work to see what's feeding into those feelings and these questions are designed to help shine a light on the social norms and opinions we've absorbed about what being thin or fat 𝘮𝘦𝘢𝘯𝘴..

You may find that you automatically think people in larger bodies are less intelligent, or less disciplined, or that the first thing that springs to mind about gaining weight isn't health, but fear of being treated badly. You may feel that you 'should' look a certain way to succeed in your profession (hello, fellow Nutritionists!) or to have friends.

Even if you desire to lose weight, it's valuable to dig in to these layers that make up the way you feel about your own body size, and body sizes in general. I've heard the objection a few times that people fear doing this type of awareness exercise in case it causes them to like their bodies and stop wanting to diet. I mean... it could (??) 🤷‍♀️ but let's face it, how has all that lovely body hate and dieting worked out so far? I'll wait.

Let me know what comes up for you, and.. do you enjoy this type of post? 😊

#bodyimage#bodyimageprompts

☕Caffeine! Let's discuss ☕ I am not anti-caff

☕Caffeine! Let's discuss ☕

I am not anti-caffeine or anti-coffee, however, I *personally* do have QUITE a problem with it. My tolerance is low and it doesn't take much for it to mess with my sleep. I also get easily hooked and to the point I 'need' it to feel normal. My preferred self is completely caffeine free, but I don't always achieve that. Having been back and forth with it for... my whole adult life and in talking with other caffeinds, I've formed some thought bubbles around it, opinions and facts.

💭 In some people, caffeine withdrawal lasts a long time. You can get over the acute phase of headaches, body aches and lethargy in a week or so, but the lack of motivation and general disinterest in life can last months.

💭 Caffeine is most problematic when it's used to override the need for rest. If you're tired, that espresso is only masking the symptom and compounding the sleep deficit. The longer you've used caffeine to pretend you're not exhausted, the harder it hits when you skip a dose. If you can't miss your morning coffee without feeling like you're going to malfunction, it's time to take a break and get some early nights.

How is your relationship with the bean juice?

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Image shot by me for @puraz_new_zealand

#coffee#caffeine#caffeinewithdrawal#caffeinefree#adenosine#caffeineaddiction

This is one of those accidental 'throw things on t

This is one of those accidental 'throw things on the bench' shots from a while back that came out nice with very little editing, unlike today's shoot where I took a million shots that took ages to style and I don't really love any of them?

I thought I'd enter this one for the #PinkLadySnapsNZ competition @pinkladyapplesnz, and while we're talking about shots, who is out getting the other kind of shots 💉for #supersaturday?

#shotsshotsshots

Deconstructed pumpkin pie, reconstructed, mmhmm. T

Deconstructed pumpkin pie, reconstructed, mmhmm. This is the same chilled pumpkin pie as in the previous post but put on a raw base (dates and nuts). Upside down, you might say. Right side up?

To make pumpkin puree, what I do is just put a whole pumpkin in the oven and roast it until it is pliable, or even soft (seeing as we are going to pulverise it into puree).

Let it cool, then peel off the skin and scoop out the seeds. The flesh can then be pureed in the food processer or using a stick blender (speaking of.. I have one on order but it's taking foreverrrr to arrive, six weeks and counting *dramatic tantrum*). Instagram keeps advertising it to me, how mean is that?

The puree can either then be used straight away or frozen for later use.

#pumpkinpie

𝙎𝙥𝙞𝙘𝙮 𝙋𝙪𝙢𝙥𝙠𝙞𝙣

𝙎𝙥𝙞𝙘𝙮 𝙋𝙪𝙢𝙥𝙠𝙞𝙣 𝙋𝙞𝙚 𝙋𝙤𝙩𝙨 (Chilled)

I'm still 50:50 on throwing a Halloween party. I do love a witchy get-together, but there's a few things going on, including that we may well have a bit of Covid rampaging around Te Waipounamu by then 🙄. So...? Mmm. Nobody wants to be the genius behind a Halloween superspreader.😑😬😬

Perhaps I'll just wear spooky clothes in my own house like a proper ghost and anyway, I've got pumpkins, so this 👆👇 is happening. Here's the recipe:

Ingredients:

3 cups pumpkin puree (I will talk a little about this tomorrow)
2 Cups of milk (plant milk works well)
5 Tablespoons of corn starch
1/2 Cup sugar
1 tsp vanilla extract
1/2 tsp cinnamon
1/2 tsp ginger powder (half the ginger for a less spicy version)
1/4 tsp nutmeg powder
Pinch of cardamom powder
Pinch of salt

Crushed nuts and chopped dates for the topping (amount: just whatever you have)

Method:

Put the cornflour, spices and salt in a saucepan and combine them

Add the pumpkin puree, milk and vanilla and whisk everything together (I use a hand whisk for this).

Bring the mix to a slow boil then immediately turn down to a very low heat so it just bubbles now and then, keep whisking/stirring, making sure it doesn't stick to the bottom

Keep stirring. You will feel and see it firming up. When it gets to the point that your stirring leaves 'tracks' and the mix is quite wiggly, take it off the heat and spoon into individual ramekins or dishes.

Pop those in the fridge to cool. Two hours is a good amount of time. Sprinkle chopped dates and nuts on the top and serve with cream or yogurt.

#pumpkinpie#chilledpumpkinpie#spicypumpkinpie#nutritionist#nznutritionist#registerednutritionist#halloween#dessert#healthydessert

Looking for recommendations 👇 But first, the us

Looking for recommendations 👇 But first, the usual preamble about life. 📜

Photographing dinners, lunches, and you know.. food I eat most of the time is a challenge. I'm doing a photography course at the moment and these kinds of meals are referred to as 'ugly food'. They are certainly harder to make look 'absolutely delicious' than a chocolate mousse.🙄

The other issue is lighting, because I'm usually serving up dinner somewhere well past golden hour and then there's the problem of getting the pic before the food goes cold. Good times. How do you photographers out there do it?

This is last night's Armenian lentils with central Otago apricots, brown rice, greens and confit garlic coconut yogurt from @greendinnertable. I think I've found my meal kit match with that place. ❤️

Hope you are all having an epic Friday! I'm taking it easy, feeling a bit achey and sweaty after my second vax yesterday. Nothing serious, but I think it'll be an early one after a bit of TV time. We are watching 'Coconut man' on Netflix right now, love me a bit of Nordic murder. Any recommendations for good Netflix shows? Don't bother with Midnight Mass. I had such high hopes with all that religion and angels but it was yawnsome and didn't once make me have to hide under my blankie, so that's a fail for a horror/thriller, IMHO.

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