Coach T Nutrition

Coach T Nutrition I'm a Registered Clinical Nutritionist and Registered Sports Nutritionist. My approach ensures your Nutrition, Mind and Movement is nurtured.

I help people improve their health, fitness and happiness with one to one coaching and workplace/group sessions.

09/10/2025

What’s inside a nutritionist handbag? Yup no BS here, I’m being brave and showing you my life in a bag! 😱

Life career changed 11 years ago and so did my handbag + it’s contents 👜💪🏻🤸🏀

What’s in yours? What needs to go? What needs to be added?

My tip today is make a snack pack to have on hand for when you are hungry ‘on the go’ and you’re not home in time or near a store to select a wholesome gap filler.

Ps can’t believe I tipped the contents out and inspection after saw the amount of sand that came out and all over my kitchen bench 🤣

Hearing about these new barbies and Portia Woodman speak on the radio this morning has made my day! I love how positive ...
08/10/2025

Hearing about these new barbies and Portia Woodman speak on the radio this morning has made my day! I love how positive body image to inspire young girls is moving in the right direction! Love love ❤️

23/09/2025

Daily Tip: Sometimes you just have to give it go! I’ve never cooked “lamb neck chops before”

I was willing to give it a crack (kiwi speak meaning to try)

Not all of my first try’s work out, this one fortunately did.

To be honest, I didn’t enjoy chopping off all the excess fat, but home-kill has a lot.

(The fat is for the trash…but apparently some kiwi NZ company is making face cream from it 😱)

I had to take my mind off what these really were.

Gross (kiwi speak…disgusting)

Any meat with bones and fatty bits, great for slow cooking.

I could have searched up a recipe but I freestyled it (meaning no particular recipe), but memory tapped in and I based it on a lamb shank slow cooking method and similar ingredients.

It was in deed very good. Said hunting man was very happy 😆
The sauce mmmmwhaa!

The liquid for the slow cooker was 1 tablespoon of bone broth powder mixed with 1 cup hot water, plus 1 tablespoon apple cider vinegar and 1 tablespoon tomato paste.

22/09/2025

A cat nap is a great idea if you get the chance to squeeze in a 15-20min shut eye, especially with a cat to snuggle.

Sometimes we just need a bit of a catch up on the zzzs

Although, if you find this is daily or when you nap your night sleep is affected, then here’s a few things to check.
1. Am I tired because I need more food to fuel my energy?

2. Am dehydrated?

3. Is it a put my feet up time with a cup of tea, rather than exhaustion and sleep for recovery?

4. Did I just eat too much and fall into food coma?

5. Am I pretending to sleep so that I get left alone 🤣

All these things could be relevant! If you have a short 15min nap and feel revived after, ready to get on with the to do list, and can still sleep well at night, then chances are a cat nap works well for you! Go for it

20/09/2025

Daily tip: start making a healthy meal even if you don’t initially feel like it!

Chances are you will like it by the time it’s complete or after your first bite.

I was going to reach for peanut butter toast, but knew these salmon fillets in the fridge needed eating and I’d feel better and more sustained throughout the day if I actually made a wholesome lunch.

It was so good!

First time trying salmon in air fryer, didn’t even stink out the kitchen like it does when I do it in microwave.

2 x pre b***d salmon fit
Liberal sat and pepper seasoning.
Squeeze orange juice over
Smear finely grated ginger
Sprinkle 1/2 tsp coconut sugar
Air fryer 7-8 mins at the “🐟” setting, which is 200 degrees Celsius

While cooking get your toasted roll and good bits ready, hummus, pickle, egg, rocket.

So easy

19/09/2025

Make this yummy smoothie to keep you sustained and feeling good!

Helps fill the gap for me to avoid feeling hungry after my gym workout when I’m unable to get home for a feed…..like doing the groceries!

Never go to the supermarket hungry, the warm pies in the deli area will be too tempting!

Coach T Vanilla protein smoothie:
Approx 1/2 cup coconut milk
2 scoops Radix plant based protein powder (1 vanilla, 1 plain)
1 tsp LSA
1 tsp Cacao powder
1 tsp green powder (or handful spinach)
Approx 1 cup frozen berries
More water
Blitz

18/09/2025

Daily tip: Keep this brownie in the fridge instead of a block of chocolate!

Perfect for when you have a sweet craving. This brownie has half the sugar compared to most other recipes.

It has vegetables 😱
Black beans are a good source of fibre and has protein.

Dark chocolate has antioxidant benefits.

Cacao powder is a source of magnesium and iron.

It’s egg, wheat and dairy free *depending on type of dark chocolate you use.

It’s surprisingly filling.

It’s yummy, approved by 11yr old.
Recipe found on my blog, website coachtnutrition.co.nz

17/09/2025

Choose something you like about yourself to focus on rather than putting yourself down about the things you don’t like about yourself.

Feel good by changing your negative self talk and seek your positives to focus on.

16/09/2025

I’m all good with Taco Tuesdays when the fillings are on point.

Is it better to have a wrap instead of the hard taco? Not necessarily, what will you enjoy most?

2 x Elpaso Taco Shells vs Farrah white wrap:
1. Both are processed food
2.The wrap is higher calories, carbohydrate and sodium
3.The wrap is higher in protein and dietary fibre
4. The wrap is lower in fat.

Try not to overthink your options, sure having neither is a great option too, and mix ingredients to make a delicious warm salad. But if you enjoy your meal more with hard or soft taco casing or a larger wrap, then do it.

As for the spice mix, gold star if you replicate your own mix by checking out the list of herbs and spices used on the packet, otherwise a packet of reduce salt and sugar variety of a taco dry mix seasoning is a pretty good choice.

14/09/2025

Switch white rice with cauliflower rice for a better nutritional punch.

White rice offers carbohydrate for quick energy but lacks in fibre and micronutrients for health benefits.

Cauliflower is high in fibre and vitamin C, a source of folate, potassium and vitamin K. Also choline, which is the little bit of magic helping to metabolise fat from your liver!

Eating big portions of white rice can leaving you feeling bloated and give you food coma due to spiking blood sugars followed by the crash.

Switch to cauliflower rice for a low carb and lower calorie option, or start by mixing a little white rice and cauliflower rice.

13/09/2025

My tip today is take a moment to greet your day with gratitude.

Instead of rushing and getting started on your to do list before you race off to work, take a few minutes to breathe, open the blinds and look out for a peace of bliss.

I share some magical moments captured from my home, nothing better than taking in a sunrise especially if I’m lucky enough to have cat and son with me too!

12/09/2025

Daily tips so far:
🚰🚰Have 2 glasses of water on rising

🚰🍷Out for dinner? One water One wine

👯Plan a walk with your friend vs lunch

⛹️‍♂️🤸‍♂️Move like your 11 yr old son (classic demonstration offered 🤣)….or just jump up and touch the door frame as you enter the TV room.

⏰🏋️Arrive early to gym? Get in there on the treadmill vs sitting in your warm car

🍳swap breakfast cereal for high protein whole foods

🗓️🏃‍♀️Schedule your exercise like a mandatory appointment

🤔❓🥘🥗Decide what to have for TOMORROWS dinner the night before

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Auckland
0794

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Tuesday 9am - 2pm
Wednesday 9am - 2pm
Thursday 9am - 2pm
Friday 9am - 2pm

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021 393 496

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