TrusT Nutrition

29/05/2026

My latest blog on osteoarthritis is out just in time to end Arthritis Awareness Month. Osteoarthritis is a bit of a passion of mine because so many people think diet doesn't help - all of my blogs are written using information backed by research, and there's links to other helpful, trustworthy, and easy to understand sites at the bottom - I can confirm their information is credible 🔬

Find out how diet and exercise can improve osteoarthritis outcomes, and what to focus on

22/05/2026

Sweet and sour pork has always been one of my favourites ...
but I have a fair idea of what's going into the takeaway version.
My sister Haylee gave me this recipe a few years ago.
She's a great cook, so if her family gives it the thumbs up that says a lot!
It tastes like the real thing.
Genuinely.

My tips:
• I trim the excess fat off the pork
• Air fry with a spray of oil instead of deep frying
• Serve it with brown rice.
• Add cauliflower

My sister found it on pork.co.nz - give it a go yourself and let me know!
You don't have to eat perfectly.
But you can find better versions of what you already love, or make a few swaps here and there to improve your mealtime staples.
What's your favourite takeaway you'd love a homemade version of? 👇

15/05/2026

Rebranding incoming. 🖤
TrusT Nutrition is becoming TrusT Nutrition & Movement.
Some of you have been following along for a while now, so I wanted to share what's been happening behind the scenes.
I'm currently studying to become a Clinical Exercise Physiologist - qualifying next year. Which means I'll soon be able to do something most practitioners can't - safely prescribe exercise and nutrition together, tailored to each person and their condition.
This new qualification will help me to help those with chronic conditions: reduce pain, increase movement, and maintain independence.
Exciting times ahead 🤩

13/03/2025

Knowing I'm going out tonight I thought I better get in some of my 5+ in for lunch! Home grown lettuce, cucumbers and tomatoes, but sadly, it is missing something purple! I always have tuna in spring water on hand, to provide the protein that I'll base my meal around, and count towards my weekly fish intake goals. I had this with home made mayo, 50/50 olive oil and canola. This meal never gets old, and the ingredient possibilities are endless.

12/03/2025

Resistant starch forms when certain starchy foods are cooked and cooled. This process changes the starch structure, making it resistant to digestion and allowing it to reach the large intestine, where it feeds beneficial gut bacteria.

Resistant starch helps with weight management by slowing digestion and keeping you fuller for longer. It's also resistant to being broken down into digestible sugars, which helps to prevent blood sugar spikes.

If you're already enjoying starchy foods, simply cooling them can be a great way to boost your nutrition. From there you can retain 'some' of the resistant starch when reheating. This is still better than freshly cooked potato!

P.S. I’m not recommending that you increase your starchy food intake based on this info—it's about making the most of what you're already eating

21/02/2025

Enjoying a wee getaway in Kingston with my amazing friend Gen while house and pet sitting for a few days. Staying healthy while away can be a challenge, but there’s no need to stress about being perfect!

We’re balancing a cheeseboard lunch with a good walk and making sure our brekkie and dinner are packed with colourful produce and quality protein. And yep, there may have been a cheeky Bloody Mary this morning! 🍹

It’s all about feeling good about what we’re putting into our bodies—because restriction usually just leads to binging. Balance is key!

18/02/2025

If you looove enchiladas but you worry if the packet version is the way to go, read on:

The packet version comes with white tortillas, more additives, and less fresh produce. Making them yourself means more anti-inflammatory benefits from turmeric (paired with pepper) and antioxidants from onion, garlic, and tinned tomatoes. Plus, gut-friendly fibre swaps and extra veggies help keep inflammation in check.

Whole onion, garlic, and tinned tomatoes → More nutrients to fight inflammation
Wholemeal wraps instead of white → Feel fuller for longer, support gut health
Black beans → Fibre to nourish your gut
A mix of veggies → A variety of nutrients for gut health and reduced inflammation!