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.

14/06/2026

Supermarket Sunday!

High protein muesli is all the rage which is a good thing. But just be aware of marketing. Hidden sugars are still a big culprit in breakfast cereals which isn't a great way to start the day. Granted, when you have a higher protein content it does slow the rate of sugar being released into the blood stream but we still want to be as close to the 10g per 100g as much as possible.
Tips:
Check the sugar content
Check the fibre content- good for satiety too
Check the ingredients list. Some are oat based and some are nut/ seed based. This doesn't really matter, but having sugar list 3rd does. You also want to try avoid vegetable oils. Soy protein isolate in itself is fairly processed in itself. So keeping everything else clean is beneficial. I would go for one that lists oats or nuts first, rather than soy protein isolate.

I have tried the Tasti brand and its good. Want to keep it simple and add your own protein? Add Greek yoghurt.

12/06/2026

✨ Postpartum nutrition matters more than most mums realise. ✨ Its about nourishment, not just calories.

After pregnancy and birth, your body is working hard to recover, replenish nutrient stores, and, for many mums, produce breast milk. This is a time when nutrition can have a huge impact on energy, recovery, mood, and overall wellbeing.

Some of the key nutrients new mums need include:

🥩 Iron – helps replenish iron stores lost during pregnancy and birth, supporting energy levels and reducing fatigue.

🐟 Omega-3 fats – important for brain health, mood, and providing DHA for your baby's development during breastfeeding.

🧂 Iodine – essential for thyroid function and your baby's brain development.

🥚 Protein – supports tissue repair, healing, and helps keep you feeling fuller and more energised.

🥬 Folate, zinc, calcium, vitamin D and magnesium – all play important roles in recovery, immune function, bone health, and overall wellbeing.

When you're exhausted, it's tempting to reach for sugary snacks, biscuits, or endless cups of coffee for a quick energy boost. The problem? They often provide a temporary lift followed by an energy crash.

Instead, focus on nutrient-dense meals and snacks that combine protein, healthy fats, fibre-rich carbohydrates, and plenty of colourful vegetables. These foods provide more sustained energy, support recovery, and help you feel your best during one of life's most demanding seasons.
You dont have to be perfect, just consistent.

Remember: postpartum nutrition isn't about "bouncing back." It's about rebuilding, restoring, and nourishing the incredible body that grew and birthed your baby. ❤️
Support a new mum with healthy pantry or fridge items, like a meal, tins of tuna, mixed nuts, edamame beans, frozen berries, brown rice cups, green tea, wholemeal wraps, fresh fruit and vegetables, lentil pasta, falafels, yoghurt, seedy crackers, bliss balls, roasted seaweed packets. Healthy home baking like chia, oaty biscuits.

Need a fast midweek dinner? This will probably take you shorter than ordering Uber Eats! Super quick, super simple, supe...
11/06/2026

Need a fast midweek dinner? This will probably take you shorter than ordering Uber Eats! Super quick, super simple, super nutritious.
Swipe to check out this recipe :) You can keep it as plant based or add canned or cooked chicken to it.

09/06/2026

While heavy lifting is highly beneficial as we get older, even just body weight is a brilliant start. Its free and you can do it anywhere. I try to add it to my runs or just after so im still in the mood.
But even when Im on holiday, il do it the room or at a park. Why not when watching the kids on the playground! ?
My point is keep the metabolism revving with activated muscles. Anyone over the age of 30 should be strength training.
Its not just for looking comfortable in a bikini but feeling strong, building strength in your wrists, grip, legs so you can get up and down stairs, or off a chair easily. Do it for health outcomes AND body composition.
Make the time for it :) You got this! Something better than nothing 💪✅️

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 :)

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