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.

23/08/2026

When “chicken” isn’t just chicken 🐔

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!

12/08/2026

Share this trick with your partner or that friend that loves abit of sauce all over their food!

This trick lets you have the best of both worlds; cutting down how much sugar you are getting from sauces but still keeping the portion size so it goes further and you still feel like you are getting enough over your food.

Try this at home with BBQ sauce, tomato sauce or relishes, even mayo.
Drop me a comment or a pic when you have tried! :)

Follow me nutritionist Kate for more healthy tips and tailored nutrition plans.

10/08/2026

🌸 Perimenopause weight gain doesn't mean you need to eat less and less.

If you've noticed that the things that used to work for weight loss don't seem to work quite as well anymore, you're definitely not alone.
One of the biggest mistakes I see women make during perimenopause is cutting their portions too much.
They eat less… feel hungry… lose energy… struggle with cravings… and eventually end up overeating.

Instead, let's focus on building a plate that works for your body. 🥗

🥦 Start with ½ your plate vegetables
Vegetables give you volume, fibre, antioxidants and a huge range of micronutrients without adding excessive energy.

🍗 Add plenty of protein
Protein becomes particularly important as we move through midlife. It helps with fullness and supports the muscle mass we want to preserve as we age.

🥑 Include healthy fats
Think avocado, extra virgin olive oil, nuts, seeds and oily fish. Healthy fats help with satisfaction and provide essential nutrients.

And here's a strategy I often recommend which can work during the day or night:

Eat your vegetables first. 🥦

Starting your meal with fibre-rich vegetables, followed by protein, can help slow the digestion and absorption of carbohydrates if you have them and may help reduce the rise in blood glucose after a meal.

🌙What about carbohydrates at night?
You don't need to completely cut carbs out after 5pm!
But many women find that a lower-carbohydrate evening meal works well — particularly if they're less active at night.

Think:
🥦 Plenty of vegetables
🍗 A good serve of protein
🥑 Some healthy fat
🌾 A smaller serve of whole-food carbohydrate if desired or needed

The goal isn't to fear carbohydrates. It's about choosing the right amount for your individual needs.
And remember — your hormones don't mean you've suddenly “broken” your metabolism.

During perimenopause, changes in hormones, muscle mass, sleep, stress, appetite and activity can all influence how your body responds to food and where you store body fat.
That's why starving yourself isn't the answer.
Your body needs nourishment.
❤️ Don't eat as little as possible. Learn to eat strategically. Build a

09/08/2026

🥦 Food is so much more than just filling your stomach. 🍓

We can get caught up in calories, protein, carbs, packaged foods and the latest “healthy” product on the supermarket shelf… but sometimes the best thing we can do for our health is to keep it simple.

🌈 Eat a wide variety of fruits and vegetables.

Different plant foods provide different types of fibre, vitamins, minerals, polyphenols and antioxidants — all working together to support your body in ways that go far beyond simply providing energy.

🌱 Your food actually communicates with your body.

The compounds found in colourful plant foods can interact with pathways involved in inflammation, immunity, gut health and cellular function. Some plant compounds can influence gene expression — helping to activate protective pathways and support the body's natural antioxidant and anti-inflammatory responses.

This is one of the reasons I encourage my clients to eat the rainbow rather than focusing on eating the same few “healthy” foods every day.

And don't forget the humble frozen vegetable! They can be incredibly nutritious, convenient and budget-friendly. Even tinned foods like tomatoes can be an extra boost.

We don't need to make healthy eating complicated.

Yes, packaged foods can have a place in a healthy diet. But when we rely heavily on highly processed and packaged foods, it's easy to crowd out the incredible variety of nutrients and plant compounds that whole foods provide.

Food isn't just fuel.
It provides the raw materials your body uses to build, repair, protect and communicate.

So next time you're preparing a meal, ask yourself:

🌈 How many different colours can I add?
🌱 How much plant variety can I include?
🥕 Can I keep this meal simple and close to nature?
🥰 What will this food communicate to my genes? Pro inflammatory or anti inflammatory.

Small, consistent choices add up.

Keep it simple. Eat variety. Eat colour. Nourish your body from the inside out. ❤️

As a nutritionist, this is one of the simplest pieces of advice I come back to again and again: don't underestimate the power of real food.

Why Balancing your Blood Sugars is important!Once glucose lands in the bloodstream, it’s taken up by your mitochondria -...
06/08/2026

Why Balancing your Blood Sugars is important!
Once glucose lands in the bloodstream, it’s taken up by your mitochondria -- the
“energy powerhouses” of your cells. Glucose overload can stress your
mitochondria, causing free radicals to form. Free radicals cause inflammation,
and oxidative stress, and harm your DNA.
Glucose spikes can even make you age faster. Glucose excess leads to
glycation, which degrades proteins like collagen and elastin (the ones that keep your skin supple and flexible). This can lead to premature aging.

Blood sugar spikes can also cause excess glucose to get stored in your liver,
muscles, and fat cells. Meaning, blood sugar spikes can lead you to gain body
fat.
Signs of Blood Sugar Imbalance
-Fatigue
-Brain fog
-Hunger
-Carb cravings
-Anxiety
-Headaches
-Irritability
-Trouble concentrating
Unless you have diabetes, there’s a good chance you don’t give your blood sugar
much thought. But you should.
Around 90% of non-diabetics have glucose spikes without even knowing it.

And here’s why that’s a problem...
-11 am or 3pm energy crashes
-Difficulty losing weight
-Dizziness or shakiness
-Numbness or tingling
-Recurring infections
-Feeling thirsty
-Having to p*e a lot

These symptoms can happen at any age. But it get worse during peri and menopause when you add hormone fluctuations to the equation.
If you find this helpful, join my newsletter and I will send you a Blood Sugar Balancing Guide.
Just go to lifespark.co.nz

Back in the classroom this week! Presenting to uni students the importance of nutrition and how this effects their focus...
03/08/2026

Back in the classroom this week! Presenting to uni students the importance of nutrition and how this effects their focus, mood, gut health, energy levels both physically and mentally. How good nutrition can reduce anxiety, irritability, mood swings, fatigue. Often this stems from the processed food, caffeine and lack of sleep.

-We talk about blood sugar levels and its effect
-Making easy swaps and little changes
-What a balanced meal looks like
-Budgeting and Busting myths that healthy food costs more, when it doesn't compared to how much is spent on energy drinks, coffees, snacks foods and more.
-The importance of sleep

Our younger generation need support, feeling privileged to give back.





Address

14 Drabble Crescent, Papamoa
Tauranga
3118

Opening Hours

Monday 10:30am - 5pm
Tuesday 10:30am - 5:30pm
Wednesday 10:31am - 5:30pm
Thursday 10am - 7pm
Friday 10:30am - 5pm

Telephone

+6499734806

Website

Alerts

Be the first to know and let us send you an email when Lifespark Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Lifespark Nutrition:

Shortcuts

Featured

Share

Category