https://www.nikkiauckland.com.au/lifestyle-mindset daily 0.75 2024-01-06 https://www.nikkiauckland.com.au/lifestyle-mindset/menopause-amp-fat-loss monthly 0.5 2024-01-06 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1704506411110-NOFBRQ7B2X28QCUMGB7N/image-asset.jpeg Lifestyle & Mindset - menopause & fat loss https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1704506454713-GVH1XJJZKS3Z6YTFTZ7B/image-asset.jpeg Lifestyle & Mindset - menopause & fat loss https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Lifestyle & Mindset - menopause & fat loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1704504453963-JZT7DGNECS2ED6RDIVN5/image-asset.jpeg Lifestyle & Mindset - menopause & fat loss - FACT Did you know that women can experience menopausal symptoms for 5-10 years? https://www.nikkiauckland.com.au/lifestyle-mindset/dietary-amp-physical-changes-to-assit-insulin-resistance monthly 0.5 2023-09-28 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695604293216-728ZP9NFD3CESR07ON93/image-asset.jpeg Lifestyle & Mindset - Dietary & Physical Changes to assit Insulin Resistance https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695604313401-KNRXZU72AYOMA4TND6TM/image-asset.jpeg Lifestyle & Mindset - Dietary & Physical Changes to assit Insulin Resistance https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695604325268-87RPKSAJD5IA9Z7N8J28/image-asset.jpeg Lifestyle & Mindset - Dietary & Physical Changes to assit Insulin Resistance https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695604344552-FN31HMWT2T8JZC90JLWF/image-asset.jpeg Lifestyle & Mindset - Dietary & Physical Changes to assit Insulin Resistance https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Lifestyle & Mindset - Dietary & Physical Changes to assit Insulin Resistance - In conclusion, understanding insulin resistance is not just a matter of managing a medical condition; it's a vital step in taking control of your health and well-being. By adopting a holistic approach that combines a balanced diet, regular physical activity, and mindful lifestyle choices, you can work towards improved insulin sensitivity and overall wellness. Remember, your body has an incredible capacity to heal and adapt when given the right tools and care. So, take those small but significant steps towards a healthier future, and empower yourself with the knowledge and choices that promote lasting well-being. https://www.nikkiauckland.com.au/lifestyle-mindset/eating-on-a-budget monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Lifestyle & Mindset - EATING ON A BUDGET - In the end, remember that with a little planning, creativity, and a dash of resourcefulness, eating on a budget can not only save your wallet but also nourish your body and soul. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/7cb75d02-8afe-43cd-8219-470cdd827242/IMG_3187.jpg Lifestyle & Mindset - EATING ON A BUDGET - Make it stand out Love Your Legumes Canned and dried legumes pack a nutritional punch being rich in plant protein, dietary fibre, B vitamins and several minerals, yet are incredibly cheap compared to other protein sources. Dried legumes (other than lentils) require pre-soaking and cooking, while canned are extremely convenient just requiring a quick rinse before using but do look for those with no-added-salt to keep sodium levels down. Add to salads, soups, casseroles and curries to add bulk and protein or try swapping half the meat in your favourite dishes such as Bolognese with a can of legumes as a great way to keep overall cost down. Affordable Seafood The cost of fresh seafood can be inhibitive. Canned seafood such as canned salmon, tuna and sardines are a cost-effective way to include seafood in the diet being ideal to add to salads, wraps and fritters. While canned fish does contain less omega 3’s than their fresh counterparts, canned salmon and sardines (with bones) are a good source of calcium. Do opt for plain fish in spring water or olive oil as they do not contain the additives found in flavoured varieties and are lower in sodium. Likewise frozen seafood is often less expensive than fresh, and major supermarkets now stock a wide range of frozen seafood such as fish fillets, prawns and calamari. Again, choose plain varieties over those with coatings or sauces, which can add to the fat, sodium and kilojoule content. Other Budget Tips Buy larger (rather than smaller or individual) quantities of pantry staples with a long shelf life such as grains (e.g., brown rice, quinoa) or dairy products such as yoghurt. Plan your meals for the week ahead and write a shopping list to reduce wastage. Incorporate any leftovers into other meals, i.e., use leftover veg from dinner in the next day’s lunchtime salad. Freeze any fruit (such as berries, bananas) that is getting past its prime, ready to add to smoothies. Buy fruit and vegetables when in season and locally grown, rather than buying expensive imports from the supermarket. https://www.nikkiauckland.com.au/lifestyle-mindset/mission-and-mindset monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/7110ad45-872b-4d02-9fb9-aa8219db7c47/image6.png Lifestyle & Mindset - Mission & Mindset - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/lifestyle-mindset/weight-fluctuations monthly 0.5 2023-06-20 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1687143729230-QTHLH99WEL94BRB665MK/IMG_9915_jpg.JPG Lifestyle & Mindset - WHY WEIGHT FLUCTUATION HAPPENS (AND WHY YOU SHOULDN’T STRESS!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/lifestyle-mindset/category/Training monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/category/Nutrition monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/category/Lifestyle monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/tag/menopause monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/tag/Insulin+Resistance monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/tag/weight+gain monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/tag/perimenopause monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/tag/tips monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/tag/budget monthly 0.5 https://www.nikkiauckland.com.au/lifestyle-mindset/tag/meal+plan monthly 0.5 https://www.nikkiauckland.com.au/news-media daily 0.75 2023-07-12 https://www.nikkiauckland.com.au/news-media/29y5w01kcrldbcvnsqzminh2ws5jy9 monthly 0.5 2023-07-12 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1689200881265-JG1DA1305LDQCU3871LP/IMG_9936.jpg News & Media - The Perfect Busy Gal Workout – lorna jane https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1689200880916-6LH350ZJ4QH9KEQQWXQ8/ljlogo_lornajane_black_500x500.png News & Media - The Perfect Busy Gal Workout – lorna jane https://www.nikkiauckland.com.au/news-media/studio10 monthly 0.5 2023-07-12 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1689199541445-L4W9DWVQKQ928XYB82W1/IMG_0019.JPG News & Media - STUDIO10 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1689199533226-81A4TUV2L4CX8Z02T3PF/Studio+10+inerview+99c.jpg News & Media - STUDIO10 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1689199522599-M506B6IX94VQTELBJL43/IMG_9999.JPG News & Media - STUDIO10 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1689199521252-1I7LCHDW5MQTDJBY0X7Y/IMG_0051.JPG News & Media - STUDIO10 https://www.nikkiauckland.com.au/news-media/logies-sponsorship monthly 0.5 2023-07-04 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/2dec3c6f-60c4-4724-be18-8c41c7e5b328/logies_banner.jpeg News & Media - VIP 2023 Logies Sponsorship - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/nutrition daily 0.75 2024-06-19 https://www.nikkiauckland.com.au/nutrition/what-are-sugar-alcohols-amp-are-they-bad-for-you monthly 0.5 2024-06-19 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - what are sugar alcohols & are they bad for you? - Enjoy your nutrition and be aware of what you are consuming and how you feel. Nothing beats whole foods!! https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/738f8204-c482-46bd-a5c7-7a8976424b5e/NikkiAuckland-32.jpg Nutrition - what are sugar alcohols & are they bad for you? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/nutrition/nzt096i0ni4x8loqoqolgwj6bvwdul monthly 0.5 2024-08-06 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1718356094238-ZIRKXJENQ0Q2B43Q3ZXY/image-asset.jpeg Nutrition - Can you eat too much protein? Your plate needs variety. Sure, protein's the star, but veggies, fruits, whole grains, and nuts deserve their time in the spotlight too. It's crucial to diversify protein sources to maximise nutrient intake and promote overall health. Plant-based proteins have been associated with various health benefits, including good mental health and healthy aging. It's all about striking that delicious balance. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1718354399441-FEE9KZXAEGF2W1FYKQT9/image-asset.jpeg Nutrition - Can you eat too much protein? The Importance of Protein Protein is essential for muscle growth, cell repair, hormone production, and immune function. It's one of the three macronutrients our bodies need, alongside carbohydrates and fats. Additionally, protein-rich foods are highly satisfying and aid in weight management by keeping you full for longer. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - Can you eat too much protein? In health, balance is the key. Too much of a good thing can turn sour. Let moderation be your compass, guiding you to lasting vitality and wellness. https://www.nikkiauckland.com.au/nutrition/should-you-weigh-your-food-raw-or-cooked monthly 0.5 2023-10-17 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - SHOULD YOU WEIGH YOUR FOOD RAW OR COOKED - Make it stand out Remember, the important things are: moving your body in a gentle and fun way, eating a variety of healthy foods to support hormones, mood and energy and allowing yourself some self care each week to recharge and reinforce self love…. Xx https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1697574773418-XNS78HKK60YLHDLAI246/image-asset.jpeg Nutrition - SHOULD YOU WEIGH YOUR FOOD RAW OR COOKED - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/nutrition/are-fats-the-enemy- monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695337449579-QZUWG0S4DOOPJJFA4PCV/image-asset.jpeg Nutrition - are fats the enemy ? - AND THE BAD….? Saturated fats S aturated fats are a continual topic of great debate (and often disagreement!). Traditionally, they are associated with a host of negative effects on health, such as an increased risk of heart disease. BUT evidence suggests the real issue is not so much the type of fat, but where it is coming from. Saturated fats are found naturally in animal products such as meat and dairy products, as well as some oils such as coconut oil. It is important to note that animal products still contain a combination of saturated fats and unsaturated fats, likewise animal fats are not the main source of saturated fats in our diet. On the other hand, highly processed foods such as cakes, biscuits, confectionary, potato crisps and processed meats are by far the BIGGEST contributors. Unlike the saturated fat in dairy products, there is no argument that a diet high in processed foods is detrimental to health, and their intake should be reduced as much as possible. Trans fats Very low levels of trans fats also occur naturally in dairy products and animal products such as beef, veal and lamb. Once again, the main source of trans fats in our diet is in highly processed foods and these are the most concerning. They are created artificially through a process called ‘partial hydrogenation’, which is widely used in the food industry to convert cheap liquid vegetable oils into solid fats as a cost saving mechanism and to produce a consistent product and mouth feel. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695337231767-C9PAYHAC4JUI414TVSFZ/image-asset.jpeg Nutrition - are fats the enemy ? - THE GOOD. Unsaturated fats Unsaturated fats are known as the ‘good’ fats as they help reduce the risk of heart disease and stroke by lowering LDL cholesterol in your blood, and there are two types of unsaturated fats. 1. Monounsaturated fats Found in olive oil, avocado, canola oil and some nuts (such as almonds and cashews) 2. Polyunsaturated fats, which can be further broken down into: Omega 3 fatty acids. Omega- 3 fats are associated with a plethora of health benefits such as decreasing the risk of cardiovascular disease, dementia and even depression. Omega 3’s are also one of nature’s most powerful anti-inflammatories. Most of us know that oily fish such as salmon and mackerel are excellent sources, but there are also several plant-based sources of omega-3 such as walnuts, chia, hemp, edamame and flaxseed. Some eggs also contain omega-3 fats. Omega 6 fatty acids Found in some oils such as safflower, sunflower, some nuts, seeds and meat https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - are fats the enemy ? - So, let's rewrite the narrative on fats and embrace the right ones – they're not the enemy but rather essential allies in our pursuit of vibrant health and well-being. https://www.nikkiauckland.com.au/nutrition/dietary-fibre-the-key-to-your-gut monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - DIETARY FIBRE - THE KEY TO YOUR GUT - Incorporating dietary fibere into your daily diet isn't just a choice; it's a powerful step towards embracing a healthier, happier gut and overall well-being. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695336404862-5UPRZK2O8QED7X9URUEI/image-asset.jpeg Nutrition - DIETARY FIBRE - THE KEY TO YOUR GUT https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695336407097-B7XJQ56ZV0185LI8DFOA/image-asset.jpeg Nutrition - DIETARY FIBRE - THE KEY TO YOUR GUT https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695336449558-SLAP30GROIBFZXCTYTBJ/image-asset.jpeg Nutrition - DIETARY FIBRE - THE KEY TO YOUR GUT https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695336423481-KHQRPFBUE6UH3D15U2MW/image-asset.jpeg Nutrition - DIETARY FIBRE - THE KEY TO YOUR GUT https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695336243695-AA0J4T8EFW5ZJ7WD5ZDU/image-asset.jpeg Nutrition - DIETARY FIBRE - THE KEY TO YOUR GUT - What’s the bid deal about fibre ? Dietary fibre is a large and varied group of indigestible carbohydrates that are found in plant foods (e.g. fruit, vegetables, whole grains, legumes, nuts, seeds). As the name suggests, these carbohydrates escape digestion in the small intestine and therefore provide our bodies with much less kilojoules than digestible carbohydrates. In the large intestine (where the magic happens!) they are then partially or completely broken (fermented) into short chain fatty acids (especially butyrate), associated with a plethora of help benefits. These benefits include allowing the good bacteria to flourish while creating an unfavourable environment for harmful pathogens, enhancing our immune system, being anti-inflammatory, as well as promoting satiety (the feeling of fullness after a meal) which assists weight management. No wonder adequate dietary fibre intake is key to both gut health and associated with the reduced risk of so many diseases (including diabetes, heart disease, liver disease and several cancers). Different types? Dietary fibre can be broadly labelled as soluble or insoluble, then just to confuse things a little more there is also resistant starch (which technically is an insoluble fibre but acts like a soluble fibre!). The most important thing to remember, each type plays a really important role in the body. For example: https://www.nikkiauckland.com.au/nutrition/your-guide-to-carbohydrates monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695335583672-XSEUUUWQQF1Q66S8CHHH/image-asset.jpeg Nutrition - YOUR GUIDE TO CARBOHYDRATES https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695335557948-IMQ6A0VL4E5ANI6KFUNG/image-asset.jpeg Nutrition - YOUR GUIDE TO CARBOHYDRATES https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695335615519-JZAEIHJ4IZPIGDEIS75G/image-asset.jpeg Nutrition - YOUR GUIDE TO CARBOHYDRATES https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695335737730-R0CLJW6KMHQSIGJ3WN5M/image-asset.jpeg Nutrition - YOUR GUIDE TO CARBOHYDRATES https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - YOUR GUIDE TO CARBOHYDRATES - Take home message? Carbs are an important and essential part of the diet, and do not need to be avoided. However, the modern Western diet tends to be heavily carbohydrate dominant and is often high in processed versions. It therefore makes sense that to gain the most benefits it is important to choose a variety of healthy carbs (whole grains, fruit, veg and legumes) and minimise our intake of processed foods. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695335429634-XHAXLMZQJNVJODJ1FOB4/image-asset.jpeg Nutrition - YOUR GUIDE TO CARBOHYDRATES - While no macronutrient gains as much debate or misinformation, carbohydrates play a really important role in the body. As well as being a major source of energy, they also provide our bodies with dietary fibre (associated with a wealth of health benefits), support healthy hormone balance, especially in women, and contain a whole host of vitamins, minerals and disease fighting antioxidants. The issue is not all carbs were created equal, and therefore it is essential to choose healthy carbs to gain the benefits on offer and in appropriate portions. So, what are carbs? Carbohydrates can be broadly broken down into; - simple (sugars) which include glucose, fructose, galactose, maltose, sucrose and lactose - complex carbohydrates (starches) - dietary fibre Low GI? The glycemic index (GI) is a measure of the speed in which individual carbohydrate foods hit the bloodstream. The lower the GI is of a food, the slower it releases glucose, resulting in steady and sustained energy levels. On the contrary, foods with a high GI release glucose quickly and cause sudden spikes in blood sugar levels. Complex carbs are typically low GI and provide a slow release of glucose for sustained energy. When we eat carbohydrates, we receive some glucose needed for immediate energy and the remainder gets converted and stored as glycogen (for our reserve stores). Complex carbs come from a variety of sources, with whole grains being top of the list. Rich in essential nutrients and dietary fibre, it is recommended we include a variety of whole grains and/or wholegrain products in our diet. Other sources of healthy carbs? We also get healthy carbs from other food groups including fruit and veggies, especially starchy veggies such as potato, sweet potato and corn and higher sugar fruits such as apples, pears and bananas. Likewise, legumes (such as lentils, chickpeas, black beans, peas) are also considered a vegetable and are an excellent source of low GI, fibre rich carbohydrate. It is also important to note that most carb rich food contain a mix of carbs, protein and fat (even grains) and carbs are found in almost everything. For example, even dairy products such as milk and yoghurt contain carbs! https://www.nikkiauckland.com.au/nutrition/meeting-iron-requirements-on-a-vegan-diet monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695335011592-7YHIDNZTQ1DDPT2NWOSA/image-asset.jpeg Nutrition - MEETING IRON REQUIREMENTS ON A VEGAN DIET - Make it stand out Heam versus non-heam iron There are two types of iron found in food, haem iron (found in animal products) and non-haem iron (found in plant products). Although vegan diets are typically high in non-haem iron content, getting adequate iron can still be a challenge. This is because non-haem iron is less bioavailable (we absorb less) than heam iron. Likewise, vegan diets are also often high in phytate and dietary fibre, both which can inhibit iron absorption. How do we meet our needs then? By choosing a variety of iron rich foods throughout the day (aim for at least one-two with each meal), it is possible to meet your requirements. Good sources of plant-based iron include foods such as tofu, legumes (such as lentils, chickpeas), dried fruits (apricots, dates and dried figs), nuts (especially cashews and almonds), seeds (pepitas, sunflower, chia and hemp seeds), green leafy vegetables, quinoa and fortified breakfast cereals. Even better, to promote the absorption of iron, add vitamin C rich foods (such as citrus, berries, broccoli, capsicums or cabbage) with iron rich meals. On the flip side, tea and coffee can inhibit absorption, so best to avoid around mealtimes. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - MEETING IRON REQUIREMENTS ON A VEGAN DIET - If you are vegan, it is also important to get your iron levels checked regularly, and do not self-diagnose. Iron is a mineral that needs to be kept at quite specific levels for your body to function optimally. So, while not enough is detrimental, too much is also not a good thing. You should only take iron supplements if your iron levels have been assessed inadequate by a health professional. https://www.nikkiauckland.com.au/nutrition/supporting-gut-health-through-diet monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/f1c59796-efad-40d6-8c6e-af00d9387c1b/custom+nutrition+banner+web.png Nutrition - SUPPORTING GUT HEALTH THROUGH DIET - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - SUPPORTING GUT HEALTH THROUGH DIET - In my opinion, it all starts with diet, but the journey to optimal gut health is a holistic path where every choice, from stress management to sleep, plays a crucial role in nurturing your well-being. https://www.nikkiauckland.com.au/nutrition/why-am-i-bloated-and-how-can-i-reduce-it monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/0cf659db-4184-4cab-bac3-9165c5f799c9/IMG_3433_jpg.jpeg Nutrition - WHY AM I BLOATED AND HOW CAN I REDUCE IT? - Abdominal bloating is one of the most common digestive symptoms, especially in women. Caused by excess air in your gastrointestinal tract, your tummy can feel tight, swollen, painful, and if occurring frequently, greatly impact quality of life. Bloating also tends to increase as the day goes on, so you may start the day feeling ok, and then by night-time you are feeling miserable and uncomfortable. What causes bloating? Bloating can result from several different underlying conditions including irritable bowel syndrome (IBS), dietary intolerances, other digestive disorders, hormonal changes, parasite infections, some medications or even stress and anxiety. These factors can cause/exacerbate gut dysbiosis, constipation, visceral hypersensitivity and create excess gas which in turn cause bloating. Tips for reducing bloating Too many raw vegetables can exacerbate bloating, so try eating a balance of both raw and cooked vegetables throughout the day. For example, try adding roasted veggies to your salad leaves rather than just having a raw vegetable salad. Also be mindful of too much dietary fibre (also related to high veg intake), especially if you suffer from IBS. While increasing fibre can be a strategy for IBS, you do need to add slowly and the right type, to avoid exacerbating bloating. Avoid artificial sweeteners, chewing gum and carbonated drinks as these increase gas. Ensure you chew your food properly and eat slowly to allow time for digestion. There is evidence peppermint oil can be beneficial for reducing bloating, so try sipping on peppermint tea (or it is available in capsules) but note that peppermint can be aggravating for those with heartburn. Avoid wearing pants and dresses with tight waistbands as any extra pressure around the waist can trigger the bloating sensation. Try some yoga stretches (e.g., gentle abdominal and spinal twists, happy baby pose) to increase blood flow to the area and help expel trapped air. https://www.nikkiauckland.com.au/nutrition/how-to-deal-with-sugar-cravings monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695329354893-UMEO6A97DWMKB2ZT2C0W/vegan-apple-cider-donuts.jpg Nutrition - HOW TO DEAL WITH SUGAR CRAVINGS https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695329475234-EKXUVOLS6SC40APYH0A1/dark+choc.jpg Nutrition - HOW TO DEAL WITH SUGAR CRAVINGS https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695329489960-7EYB5Y3H189JTSS84O2T/MINI+PB+COOKIES+-+NO+BAKE.png Nutrition - HOW TO DEAL WITH SUGAR CRAVINGS https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Nutrition - HOW TO DEAL WITH SUGAR CRAVINGS - Most importantly, remember: EVERYTHING IN MODERATION. The occasional sweet treat is normal and in fact, healthy! https://www.nikkiauckland.com.au/nutrition/3-fakeaway-recipes monthly 0.5 2023-07-13 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/933fffb4-35bc-4f72-8d00-96f42cf9f06d/Big+Mac+Tacos.png Nutrition - 3 fakeaway recipes - Make it stand out Big Mac Tacos Ingredients: 2x Mini Tortilla Wraps 120g Beef Mince (Lean) (Raw) 12g Lettuce 20g Special Burger Sauce 50g Cheddar Cheese (Light) Tasty) Directions: 1. Place wraps on plate. Divide beef mince equally amongst wraps. Using fingers press beef mince down directly on wrap and evely spread to edges. Season to tasty with salt and pepper. 2. Heat pan over medium heat and apply a ligth spray if oil, if required. Place taco beef side down and cook for 2-3 minutes, until mince is cooked. 3. Flip taco to beef side up and top with cheese. Cover with lid and let cheese melt for 1 minute. 4. Transfer back to plate and top with shredded lettuce and special burger sauce. Calories: 481 | P: 43g | F: 15g | C: 44g (serves 1) https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/4c0ce880-d766-4273-be7b-3a1cdcd59cad/Crispy+Chicken+Burger.png Nutrition - 3 fakeaway recipes - Make it stand out Crispy Chicken Burger Ingredients: 100g Inghams Chicken Breast Schnitzel Frozen section or can use fresh 1 Roll Tip Top Hamburger Roll 50g lettuce shredded 50g tomato sliced 15g Fountain Tomato Sauce - Reduced Salt 1 tbsp 15g Praise 99% Fat Free Traditional Creamy Mayonnaise 1 tbsp 1 slice Bega So Light 50% Reduced Fat Cheese Directions: 1. Cook chicken as per instructions (I love using the air fryer) 2. Prepare the roll and salad ingredients 3. Assemble the burger with salad, cheese and sauce, enjoy! Calories: 572 | P: 31g | F: 20g | C: 65g (serves 1) https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/2cb0e1f9-e162-4d79-a2b1-ae29797f2b0b/bang+bang+chicken.png Nutrition - 3 fakeaway recipes - Make it stand out Bang Bang Chicken Ingredients: 150g Chicken Breast (Raw) 40g Corn Flakes 15ml Teriyaki Sauce 1x Egg 1/2 tsp Cayenne Pepper 1 tsp Chicken Stock Powder 1 tsp Sriracha Directions: 1. Dice chicken into one inch pieces. 2. In a small bowl crack egg and whisk to form egg wash. In second bowl add corn flakes, cayenne pepper and stock powder. Using your fingers break corn flakes to form crumb. 3. Dip each chicken piece in egg wash followed by corn flakes and set aside. 4. Transfer chicken pieces to air fryer basket. Cook in air fryer at 180°C for 8-10 minutes, until cooked through. 5. In the meantime mix teriyaki with sriracha in a small dish to create marinade. 6. Remove from air fryer and transfer to plate. Drizzle marinade over chicken and enjoy! Calories: 399 | P: 43g | F: 8g | C: 39g (serves 1) https://www.nikkiauckland.com.au/nutrition/vanilla-frappe monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/3b7967ea-83f2-4138-87e6-d8230043a879/image4.jpg Nutrition - Vanilla Bean Frappe - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/nutrition/choc-brownies-X5OVF monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/035a26a1-a1a7-4f1c-aca7-45aaf94d570e/image1.jpg Nutrition - Choc Fudge Brownies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/nutrition/chicken-potato-soup monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/ea82fd6f-4499-4394-90f9-27d1b2d058da/image2.png Nutrition - Slow Cooker Chicken & Potato Soup - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/nutrition/salmon-poke-bowl monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/a80a568c-59d1-4baa-b6ef-b01ba4e51d4b/image3.jpg Nutrition - 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FEMALE HORMONES AND EXERCISE - Signs of a hormonal imbalance: Irregular menstrual cycle Painful periods Heavy periods PMS (irritability, anxiety, poor mood, breast tenderness) Breast tenderness Food cravings Weight gain or loss Fatigue Acne Hirsutism Infertility https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1696980830298-3WQK3UBDXKNUZPHZD95H/3.png Training - FEMALE HORMONES AND EXERCISE https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1696980927344-W9X4RCLXQC6Q2A5ZJ90N/IMG_6584_jpg.jpeg Training - FEMALE HORMONES AND EXERCISE https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1696981042298-KSJU6C1UE6XRMEYD8CEI/9dc899527e19fc-SD374703782.png Training - FEMALE HORMONES AND EXERCISE https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1696981094764-1KNZRZS17UE5UHUC1Z04/IMG_6521.jpeg Training - FEMALE HORMONES AND EXERCISE https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Training - FEMALE HORMONES AND EXERCISE - Make it stand out Empower yourself with these effective tools to regain hormonal balance and embrace the vitality and well-being you deserve. https://www.nikkiauckland.com.au/training/rest-and-recovery-101 monthly 0.5 2023-09-22 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695342579692-QJXPFIYTNQFDS05EXXRZ/image-asset.jpeg Training - REST AND RECOVERY 101 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Training - REST AND RECOVERY 101 - So, remember, to be your best, you must rest. It's in those moments of stillness that you recharge your body, rejuvenate your mind, and pave the way for a healthier, happier you. Make rest and recovery a non-negotiable part of your pursuit of optimal health. Your body and mind will thank you for it. https://www.nikkiauckland.com.au/training/5-tips-to-build-your-glutes monthly 0.5 2023-09-22 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1655dd27-880f-4b59-9e5c-9125964f1bb9/IMG_3443_jpg.jpg Training - 5 TIPS TO BUILD YOUR GLUTES - Unlocking Your Best Glutes: 5 Pro Tips for a Stronger You A re you ready to sculpt those glutes and unlock your strength potential? Welcome to a blog tailored just for you! If you've ever wondered how to build a powerful, shapely derriere that not only looks incredible but also supports your overall strength and health, you're in the right place. In this blog, we're diving deep into the world of glute training, sharing five expert tips to help you achieve your glute-building goals effectively. Whether you're a fitness enthusiast aiming for a more defined backside or someone looking to boost your athletic performance and overall well-being, these tips are designed to empower you. From exercise techniques to nutrition and recovery strategies, we've got you covered. So, grab your workout gear, your determination, and let's embark on a journey to transform your glutes and enhance your overall strength and vitality. It's time to unlock the power of your best glutes ever! A sculpted and strong set of glutes not only look great but also play a vital role in your overall strength, posture, and athletic performance. Whether you're a fitness enthusiast or an athlete, building powerful glutes is a game-changer. In this blog, we'll share five pro tips to help you unlock your best glutes and boost your strength and confidence. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Training - 5 TIPS TO BUILD YOUR GLUTES - If you need help with a program, nutrition or a coach to set you up for success, be sure to GET IN TOUCH with us and organise a kick start call to help start you on your glute building journey… https://www.nikkiauckland.com.au/training/intro-to-pilates monthly 0.5 2023-09-22 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695341216282-YTBTRI5TTLYC5LKRFS8D/image-asset.jpeg Training - INTRO TO PILATES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Training - INTRO TO PILATES - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/training/why-is-pilates-good-for-core-strength- monthly 0.5 2023-09-22 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Training - WHY IS PILATES GOOD FOR CORE STRENGTH ? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/da80244d-6137-4b0b-b105-09ea90b09d10/IMG_2617.jpg Training - WHY IS PILATES GOOD FOR CORE STRENGTH ? - Make it stand out MAT PILATES WITH NIKKI IN FIJI… you can do Pilates anywhere which is why it’s so fantastic! https://www.nikkiauckland.com.au/training/can-you-build-muscle-with-pilates- monthly 0.5 2023-09-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695339926719-HZ1ZXFTPZ7CVT9IAPUN6/image-asset.jpeg Training - Can you build muscle with pilates ? https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695340008446-CZFQS4EGW7PLB30X4AHX/image-asset.jpeg Training - Can you build muscle with pilates ? https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695339970838-ABTIE08CHJLCOK94KVK2/image-asset.jpeg Training - Can you build muscle with pilates ? https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/1695340023218-7VWAZ2IZYUJFD32ZXY44/image-asset.jpeg Training - Can you build muscle with pilates ? https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/b2ce0de4-1170-41c3-9bf0-17a4b97169f0/Nikki+Signature+logo.png Training - Can you build muscle with pilates ? - Remember that individual results may vary, so it's essential to set realistic goals and work with a qualified Pilates instructor or fitness professional to design a program that aligns with your specific objectives. Get started with our PILATES Program OR our Online Classes… Speak to one of our team members to enquire on adding pilates to your health journey. Get in touch! https://www.nikkiauckland.com.au/training/choc-brownies-8tjwm monthly 0.5 2023-09-12 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/69b4cdbc-19cc-409e-8d88-91a46661259b/2.png Training - IS COFFEE GOOD BEFORE A WORKOUT ? - Coffee. Coffee is a popular beverage made from roasted coffee beans, which are the seeds of berries from the Coffea plant. https://www.nikkiauckland.com.au/training/client-spotlight-1 monthly 0.5 2023-07-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/4473bfe0-3467-4336-9f0b-dfa46fedd81d/25.png Training - CLIENT SPOTLIGHT - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/training/client-spotlight monthly 0.5 2023-07-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/3a402e63-02e9-468f-a17f-e98b4ee0f886/26.png Training - client spotlight - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nikkiauckland.com.au/training/client-transformation monthly 0.5 2023-07-21 https://images.squarespace-cdn.com/content/v1/64755cb8698fa070326a2529/3e0aae8d-8052-4e10-828d-f846af517e37/32.jpg Training - client spotlight - 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