Lifespark Nutrition

Lifespark Nutrition At Lifespark Nutrition we create tailored nutrition plans to meet your goals and lifestyle. We create a holistic coaching programs to get you the best results.

Lifespark Nutrition provides tailored nutrition plans to those wanting nutritional advice based on their lifestyle.

Traveling can be such a great time but I always keep to a few vital things to keep my health a priority. These steps can...
04/06/2026

Traveling can be such a great time but I always keep to a few vital things to keep my health a priority.
These steps can you maintain your weight. mental health and energy levels while traveling.

1. Keep up your exercise routine. Even if im going to be walking around site seeing, il still do by power walk, run or strength training routine in my room.

2. Eat nutritious foods. Yes there may be a dessert, gelato or something little extra but il still focus on my protein and vegetables for balanced energy levels, nutrients and good sleep

3. Watching alcohol intake. I have learnt that its ok not to drink even if everyone else is. Its my body, my journey and Im not missing out. Especially now when alcohol is expensive, its a toxin and interrupts sleep and energy levels.
However, when its special occasions, il generally not turn down champagne 🤣🍾

4. Bring a quality supplement. If I feel balanced meals may be hard to get, il generally bring a multi vitamin if its a period of time to ensure adequate iron, magnesium, anti oxidants and B vitamins etc.

5. Bring protein bars with me for healthy snacks because often we are on the road and not all food places have healthy options. I have been saved by this many a time!

What's your healthy travel hack?

Snacks don't have to be the bad guy! In fact a snack can be a great way to add extra nutrition to your day, balance bloo...
02/06/2026

Snacks don't have to be the bad guy! In fact a snack can be a great way to add extra nutrition to your day, balance blood sugars and keep energy steady. Supersetting a healthy carb with protein and fat is a great combo to keep any sugar spikes at bay.
Here are my top quick ideas :)

31/05/2026

Carbs are not the enemy, but choosing the right ones are key. We want to go for slow releasing carbs that don't break down into sugar quickly causing a sugar spike but more slow releasing energy. The factors of this are:
✅️ fibre content
✅️ how its processed
✅️ protein content.
However, what you pair it with can also effect the outcomes of how quickly it breaks down into sugars and the effect of the sugar spike ( as in how big that spike goes). Pair your carbs with protein and some healthy fat to really have slow burning energy release and therefore good energy levels for longer, plus satiety.
So even if you have refined carbs like white pasta or white rice, add a good handful of protein to it.
Interesting your microbiome can be very instrumental in this decision-making.

Some other gluten free options are millet and quinoa which are higher protein than rice too.

Have you tried Bulghar wheat yet? Found at most supermarkets in the rice section and its super easy to make and goes beautiful in a salad or under a casserole.




SAVE THIS ONE! Such a great way to use up spinach, especially if growing loads in the garden or need to use the bag up. ...
29/05/2026

SAVE THIS ONE!
Such a great way to use up spinach, especially if growing loads in the garden or need to use the bag up.
It's a great quick breakfast or snack. This made me 2 serves as i ate it as a meal but you can slice up into 6 thick slices.
While fresh spinach preserves the folate, cooking spinach reduces the oxalate levels.
🥬 What happens to folate in spinach when it’s baked in the oven — like in a pie, frittatas or quiche?

Good news: baking spinach in dishes like pies, frittatas, or quiches usually preserves MORE folate than boiling 💚
Folate (vitamin B9) is a water-soluble vitamin, meaning it can be damaged by heat and lost into cooking water. The amount lost depends on how you cook your spinach 👇
🔥 Boiling spinach = biggest folate loss
Some studies show up to 40–70% can be lost, especially if the water is thrown away.

Why?
Because the spinach isn’t sitting in water where nutrients can leach out.
However, some folate is still lost from heat exposure because folate is a heat-sensitive vitamin.

In general:
🥧 Baking = moderate folate loss
💧 Boiling = highest folate loss
💨 Steaming/light sautéing = best retention

The amount lost during baking depends on:
✔ How long it’s cooked
✔ The temperature
✔ Whether the spinach was pre-cooked first

The great thing about spinach in baked meals is that you often eat a larger amount overall — so you can still end up getting plenty of folate and other nutrients.

Plus cooked spinach can offer benefits too:
✅ Reduced oxalates
✅ Easier digestion for some people
✅ Better absorption of some antioxidants like beta-carotene

So your spinach loaf is absolutely still a nutritious choice 🥬

Ingredient:
4 to 5 cups of spinach or baby spinach
4 eggs
150g cottage cheese
1/4 cup cornflour
3Tb crumble feta for the top.

Pre heat oven to 180.
Line of bread l9af tin with baking paper
Blend in blender or food processor the spinach first so its quite ground up.
Add in cottage cheese, eggs and blend till smooth-esh. Then add cornflour and blend.
Pour into loaf tin, crumble feta on top.
Bake for 40 to 45mins. Let cool, enjoy hot or cold the following days. You can use as a base.

Super proud of Victor whom at 82 wanted to get healthier and lose weight so he could still do the things he loved withou...
28/05/2026

Super proud of Victor whom at 82 wanted to get healthier and lose weight so he could still do the things he loved without feeling fatigued.
Victor completed our lifespark Weight and Wellness Program and feeling sparky despite a few set backs (thats life!). Its not about how many times you get knocked down but how many times you get back up again. He didn't end up having to go on cholesterol tablets, we improved his aching legs and inflammation and got him off sugar.
He's feeling confident and set ! 💪 And even bought me some flowers as a thank you, ah made my day 🎉💐

If you have parents or grandparents that need support with their blood pressure, cholesterol, aching joints or fatigue, get them in touch. Life can be so much better.
Lifespark.co.nz

26/05/2026

The importance of eating lunch.
I see numerous women with the same symptoms, wired but tired, trying to lose the belly fat, trying to power through their day and so skip meals with a random snack instead or another coffee to get through. But this often backfires into moodiness, irritability, fatigue, I want sugar thoughts or cant be bothered going to gym. It also increases stress hormones and therefore has a combination of hormones and behavioral patterns working against you. Especially if you are at the perimenopause or menopause stage.
So please take my advice.. avoid skipping lunch. Take the time to stop, reset, breathe as this will help you power through your day efficiently and with power and intention. ❤️
It only take a few minutes.

If you need help understanding what makes up a balanced meal or how to fit that into your lifestyle, get in touch :)

24/05/2026

Supermarket Sunday!
Lets be real, unfortunately any ice cream, including gelato that you can from a supermarket is highly processed. They all have emulsifiers and stabilizers in them. And often the cheaper ones are not even labeled ice cream as there is no cream in them! They are labeled as ' frozen desserts'.
So when I saw this and it still had cream and milk Protein concentrate, at the top of the ingredients list, I was keen to try. The emulsifiers and stabilizers in here that il decifer for you are again, commonly used in most ice-creams.

First — the good stuff.
It’s lower in sugar and higher in protein than regular ice cream, which can be helpful for blood sugar control and satiety.
To keep low-sugar ice cream creamy, companies often add sugar alcohols like erythritol and xylitol, plus stabilisers and emulsifiers.

Glycerol
A sugar alcohol used to keep the ice cream soft and prevent it from freezing rock hard.

Erythritol & Xylitol
Low-calorie sweeteners (sugar alcohols). These reduce sugar content but can sometimes cause bloating, gas, or digestive upset in sensitive people. But dont give a weird metal taste like standard artificial sweeteners like sucralose.

Tapioca IMO
A fibre-like syrup derived from tapioca. Used to add sweetness and texture while keeping carbs lower.

Monk Fruit Juice
A natural sweetener with almost no calories.

Stabilisers (412, 410, 401, 417)
These help stop ice crystals forming and keep the ice cream smooth:
412 = guar gum
410 = locust bean gum
401 = sodium alginate
417 = tara gum
These aren’t necessarily harmful, but they are additives used in ultra-processed foods.

Emulsifiers (477, 471)
Help fat and water mix together for a creamy texture. Common in packaged desserts and processed foods. These are potentially harmful for the gut in high amounts.

So is it unhealthy?
Not necessarily. It’s a better option than regular ice cream if you want lower sugar and more protein.
But it’s still an ultra-processed dessert — not a health food. Moderation is key. Although I did eat 100g rather than the 65g serving size lol.

The takeaway?
Good for a healthier treat and to understand what they’re doing in your food.

23/05/2026

Decreasing our alcohol intake can be one of the best ways to reduce inflammation, improve fat metabolism, reduce cancer risk and improve mental health.
But that doesn't have to be boring! Use your wine or cocktail glass and either put a kombucha in there or do what is do... and make a healthy anti inflammatory dessert!
This is my easy go to...Thick Greek yoghurt with chopped nuts and 2 squares of dark chocolate broken up or grated on top. Optional to add extra protein powder or mix in some cocoa powder for a choc mousse feel.
Cheers to switching to nutrition instead of inflammation 🍸🥰
You will thank yourself in the morning!

What's your easy healthy go-to dessert?

21/05/2026

At work thinking about what to to make thats quick n easy and doesn't need to engage much brain power? Try this mid week saver! And perfect for leftovers. 👌
Having a box of the San Remo chickpea or pulse pasta ready in the pantry can be a lifesaver. Cooks in 5 mins, is high in protein, high fibre, lower carb than standard pastas. And contains iron!
You dont need to add extra protein but throwing in rotisserie chicken, pesto and spinach is a win!
4 ingredients thats it!

Cook pasta, add pesto, shred and add chicken, add baby spinach. Mix. DONE. 🎉
You can always change out the chicken to tuna and swap spinach to broccoli or other.

20/05/2026

Who needs a warming breakfast or dessert?
This High Protein Blueberry Crumble will hit the spot!
Plus it is gut friendly, gluten free and low sugar.

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