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.

I am so excited! We are about to launch! Tomorrow registrations are open for this course. Feel lighterFeel energizedFeel...
02/09/2026

I am so excited! We are about to launch!
Tomorrow registrations are open for this course.
Feel lighter
Feel energized
Feel in control
Feel motivated and supported!
Feel not overwhelmed!
Sometimes its hard to make changes by yourself and many of you may know what to do or what not to do, but can't seem to action it. So time for a RESET and a KICKSTART!
After coaching many women through habit change and weight loss, this course will help you refocus and give the RESET blueprint to get out of 'midlife mayhem' and fighting bellyfat to feeling calmer and vibrant.
Give me a thumbs up whos in Spring motivation!

31/08/2026

Dropping Soon!! Spring 28 Day Total Body RESET Challenge. 💪 Time to kickstart out of winter habits and into healthy sustainable habits to fire up those energy levels, help you feel lighter, clear headed and more in control of your food and mindset.
This Challenge isnt about willpower, its strategic steps will kickstart your biology to make healthy eating easier and reduce the midlife mayhem inflammation which often stops us from achieving.

More info dropping soon! But if you are interested, drop a comment RESET or DM. Go to lifespark.co.nz and join the newsletter.

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28/08/2026

As a nutritionist supporting women through changing appetites, energy levels and cravings, I know how helpful it can be to have simple, nourishing options ready to go — especially when sweet cravings ramp up around your period or during perimenopause.

If you’re looking for an easy way to add more healthy fats, minerals and magnesium power to your meals, pumpkin seeds are a great place to start.

Pumpkin seeds provide:
✨ Magnesium – important for muscle and nerve function, energy production and overall wellbeing
✨ Healthy fats to help keep you satisfied
✨ Plant-based protein
✨ Zinc and other important minerals

Try sprinkling them through your muesli, salads, yoghurt or trail mix — or make this delicious freezer-friendly sweet craving buster! 😋

My Pumpkin Seed Freezer Bark

• ½ cup pumpkin seeds
• ½ cup sunflower seeds
• ½ cup coconut
• ½ cup crunchy peanut butter
• 2 tbsp honey
• ¼ cup coconut oil

Method:
Melt the coconut oil, honey and peanut butter together over low heat until runny. Stir through the seeds and coconut.

Line a flat dish with baking paper and spread the mixture out evenly. Pop it into the freezer until firm, then break into pieces.

Keep it in the freezer and grab a piece or two when the sweet cravings hit! ❤️

And if you notice those cravings tend to ramp up in the lead-up to your period, having a nutrient-dense option ready to go can make a big difference as seeds are high in magnesium.

💡 Nutrition tip: Pairing healthy fats with protein and fibre generally gives you greater satiety than reaching for a refined carbohydrate snack on its own — helping you feel fuller quicker and for longer.
Having better options available when you need them is a great start and can nourish the body at the same time.

In today's age, especially with AI, we are wanting results faster and faster. Now with GLP-1 ones, again highlighting th...
25/08/2026

In today's age, especially with AI, we are wanting results faster and faster. Now with GLP-1 ones, again highlighting the race to shred as fast as possible.
Today I want to congratulate Maxine! And just highlighting that slow and steady can win the race, compared to trying this and trying that, giving up if you aren't seeing 'faster results' that often stem from social media.
Maxine came to see me at the start of the year. She was already well clued up on good nutrition but having 2x twin boys last year, carrying a large pregnancy and now 3 kids altogether, plus working, she needed some support and guidance on what would work for her body and lifestyle at this stage.
She knew she needed to get back into some good routines, especially with mindful eating, hormone health, nutrition tweaks but just needed some accountability to get it done. 💪
We wanted this to be gradual and make lifestyle changes that would be sustainable, we weren't looking for perfection.

Well im super proud of her as in 8 months shes feeling like herself again, has lost 10kg of baby weight, increased her hydration levels, 21cm lost. We celebrated small wins, even 1kg per month some months! Some weeks no exercise, some weeks managed 3 sessions.
So a reminder to everyone, slow doesn't mean bad. Slow n steady can absolutely win the race!
Well done Maxine! 💪🤗

24/08/2026

💧 Do You Really Need Electrolytes?

You’ve probably noticed electrolytes popping up everywhere lately — powders, sachets, sports drinks and supplements promising better hydration, energy and recovery.

But as a nutritionist, I often get asked: “Do I actually need them?”

The answer for most people is… probably not as a daily supplement. 👇

🧂 What are electrolytes?

Electrolytes are minerals that carry an electrical charge and help your body with some pretty important jobs, including:

💧 Maintaining fluid balance
⚡ Supporting nerve and muscle function
❤️ Helping maintain normal heart rhythm
💪 Supporting muscle contraction
🧠 Helping cells communicate properly

The main electrolytes are sodium, potassium, magnesium, calcium and chloride.

And here’s the important part…

🥑 You can get electrolytes from FOOD!

For most healthy people eating a varied diet, electrolytes are readily available through everyday foods.

🥔 Potatoes & kumara — potassium
🥑 Avocado — potassium & magnesium
🥬 Leafy greens — magnesium & potassium
🥛 Milk & yoghurt — calcium & potassium
🍌 Bananas — potassium
🥜 Nuts & seeds — magnesium
🍊 Fruit & vegetables — potassium and other minerals
🧂 Salt — sodium & chloride

Even adding lemon to your water and a pinch of salt can be an easy electrolyte drink!

Electrolyte supplements can be useful during prolonged/intense exercise, heavy sweating, endurance events or significant fluid loss.
But be mindful of the sodium content.
Many electrolyte products contain a substantial amount of sodium, and most of us already consume plenty through everyday foods such as bread, cheese, sauces, processed meats, takeaway and packaged foods.
More sodium isn't automatically better.

For everyday hydration, water + a balanced diet is usually all you need. 💧🥗
Don't let clever marketing convince you that you need another supplement when the nutrients may already be on your plate. ❤️

23/08/2026

As a nutritionist, I’m not here to tell you that you can never eat processed foods. Convenience absolutely has a place in busy family life!

But I do think it’s important to know what you’re actually buying — especially when you're trying to feed your family well or support your health through perimenopause.

I recently looked at a frozen chicken product that contains 71% chicken. The rest includes water, flour, vegetable oils, wheat semolina, wheat gluten, polenta, egg powder, modified starches (1420 & 1422), milk solids, hydrolysed vegetable protein, flavourings, dextrose, MSG (621), phosphate additives and sugar.

Now compare the nutrition per 100g:

Plain cooked chicken breast • ~165 calories
• ~31g protein
• ~3.6g fat
• 0g carbohydrate and s

This prepared chicken product • ~195 calories
• 15.3g protein
• 11.5g fat
• 7.6g carbohydrate
• 500mg sodium

That's a BIG difference.

The prepared product has about half the protein of plain chicken breast by weight, while providing considerably more fat and carbohydrate.

Why does this matter for busy mums?

For families, convenience foods can be incredibly helpful but if you're relying on them regularly, it's worth looking beyond the front-of-pack claims.
Sure these may taste pretty good but there has been science team behind that! Lets limit the processed food for our kids. And they are getting half their daily salt intake from one of these!

💡 My simple supermarket tip:

Don't just ask "Does this contain chicken?"

Ask:
👉 How much actual chicken is in it?
👉 How much protein does it provide per 100g?
👉 How much added fat, carbohydrate and sodium comes with it?
👉 And how long is the ingredient list?

You don't need to fear ingredients like modified starch or MSG — they're approved food additives and aren't automatically harmful, but they can be for sensitivities And in continued consistent amounts.
Sometimes the simplest food really is the best option. ❤️

A plain chicken breast, a touch of salt, some vegetables, healthy fats and a source of fibre can give you a much more nutrient-dense meal than a pre cooked one with a s

Big Congratulations to Lisa! She has completed her 14 week Lifespark Weight n Wellbeing holistic Programme! Lisa came t...
21/08/2026

Big Congratulations to Lisa! She has completed her 14 week Lifespark Weight n Wellbeing holistic Programme!
Lisa came to see me as she had some unpleasant liver results from her GP, she was sick of the tummy fat, feeling uncomfortable in her clothes, affecting her confidence. She was suffering from menopause symptoms, lack of sleep, dealing with work challenges.
We had to work on taking out the sugar, making sleep a priority, vastly increasing protein and eating more than what she was actually doing!.
We did a specific meal plan based on her lifestyle and work schedule and re balanced all her meals in the right portions.
👌16 weeks later.....
-Energy is beaming, no more afternoon naps
-Bought herself new clothes!
-Most of her liver enzymes back to normal or close to it.
-23.5cm lost around mid section!
-6kg fat loss and 2kg muscle mass gain!
-Exercising more because have better energy.

Well done Lisa! So good to see you back to your happy self, its been a pleasure to guide you on this journey with dietary changes, lifestyle changes ❤️💪




19/08/2026

Calling all mums from new mums to perimenopause mums — swap your afternoon coffee for matcha 🍵💚

That 3pm slump… followed by the caffeine can often lead to increases stress hormones from adrenaline and thus → sugar craving cycle 😩🍫 As a nutritionist i see this often. Its not willpower, its biology.

During perimenopause or as a new mum, sleep and energy can already feel harder to manage. For some women, having caffeine later in the day can interfere with sleep, while the energy crash can leave you reaching for something sweet.

✨ Try matcha instead.

Matcha contains smaller amounts caffeine, but also L-theanine, which may help support a calmer, more sustained feeling of alertness and focus compared with coffee.

It can be a lovely afternoon option when you want:
🌿 Energy without feeling so wired
🧠 Better focus and clarity
😴 Less disruption to your evening sleep routine
🍫 Fewer afternoon cravings triggered by the energy-crash cycle

And remember — it’s not about being perfect. It’s about finding balanced swaps that support your body through this stage of life. ❤️

🍵 My 3-Ingredient Matcha Yoghurt Mousse

Simply mix together:
🥣 Greek yoghurt
🍯 A little honey
🍵 Matcha powder

Whisk until smooth and enjoy! Its faster than boiling the kettle!

A simple, protein-rich afternoon snack that can help keep you satisfied while giving you that little afternoon pick-me-up. 💚

Perimenopause nutrition isn’t about eating less — it’s about nourishing your body smarter.

Would you swap your afternoon coffee for matcha? 👇

# EnergyBetterSleep Nutritionist

17/08/2026

I dont often cook to two meals as I encourage my 7 yr old what a balanced meal looks like and why we need certain food groups on our plate. So we tend to eat meat n 3 veg. Plus I really cook what I want and if im cooking, the family is following suite 🤣
But tonight I didn't feel like that pasta ( we normally get the lentil pasta thats high protein, high fibre), so decided to make something different and I actually beat the pasta bake!
So my point is its ok to be different every now and then, its your goals, your body. And the alternatives can be quicker!

Anyone else swapped a meal?

16/08/2026

Supermarket Sunday!
We all love a sandwich sometimes or eggs or smashed avo on toast! However the base is not always the best for us.
I still support my artisan sourdough seller at our local markets but from a commercial bread option you will find at a supermarket, this Spelt Sourdough from Black Ruby is brilliant. Its not often you find spelt bread. Spelt is still considered an ancient grain in its natural state rather than the heavily hybridization of modern wheat.
While it does contain gluten, you may find it much easier on your digestion than standard bread.
Its also an easy swap for the kids as its white ish looking 🤣 And at least you know they and yourself are getting a hearty protein hit, even if its just marmite on top!
Pair with cottage cheese and avo or a couple more eggs to boost your protein.
Its also only around $5.95 to $6.50 most of the time, so fairly well priced.

Its one im recommending to all my non gluten free clients.
Drop me a comment if you are using already!

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