Gina & Emma, you’re both clinical nutritionists and founders of The Nutrition Clinic Hawkes Bay,what led you to practise nutrition and founding your own clinic?
Having both experienced firsthand the powerful influence of food and lifestyle choices on our well-being, I guess we were inspired to channel that into a meaningful career!
Looking at the food on our plates today, and the confusion around healthy choices, it's obvious we've lost touch with how to feed ourselves properly - and with that has come a whole host of debilitating health issues - from eczema to heart disease. We’re privileged to be able to help correct that.
After 10 years in practice, founding The Nutrition Clinic has been a natural next step for us. We realised that conventional approaches often fell short when it came to addressing the root causes of health issues. We wanted to create a space where personalised care and attention to detail were the norm, where each person who walked through our doors felt heard, supported, and understood. So, here we are! Combining our expertise as registered clinical nutritionists with our passion for helping others feel their absolute best.
Tell us a bit about your personal and professional approach to health?
Personally, we believe in leading by example, and practicing what we preach when it comes to nutrition, exercise, stress management, and self-care. We're all about balance & enjoying life, while also prioritising our health.
Professionally, as Nutritionists, we’re not just about diet, we understand that health is a whole package deal. That means we don't just look at what's on your plate, but also assess your stress levels, hormones, sleep habits, and your environment. Our approach is rooted in personalised care. We take the time to really listen and understand each individual's unique needs, goals, and challenges.
From there, we tailor our recommendations to fit into their lifestyle, making sustainable changes that lead to long-term health.
Whether it's through our one-on-one consultations, incredibly successful online programs, workshops, or community events, our goal is always the same: to equip you with the knowledge and tools you need to take control of your own health - to thrive, not just survive.
What does a day in the life & on the plate look like for you both? (main)
A typical day for us involves a balance of client consultations, functional testing, research, running a business, being a mum and fitting in self-care activities. On our plates, you'll find a variety of whole foods, including plenty of seasonal vegetables, lean proteins, healthy fats, and complex carbohydrates to fuel our busy days.
a. Gina
I’m currently four months postpartum, breastfeeding and also have a very active 3 year old to keep up with! A realistic day for me involves a nutritious breaky - often a smoothie for the whole family using Mitchell’s protein and loaded sourdough - salmon, avo, sauerkraut, rocket & capers is my current fave. I always make sure we start the day on the right foot - ensuring my toddler starts the day with fat and protein makes a noticeable difference in his mood & energy levels.
I always make time for morning movement, more often than not a walk and pilates. Throughout the day, I switch gears between running the business, managing the household and ensuring my little ones are well-fed and entertained.
For lunch I often prepare simple dishes ahead of time. Early in the week I’ll make use of the slow cooker with Mitchell’s bone broth so there’s always convenient protein on hand, or whip up a quick meal like eggs. Protein needs double while breastfeeding but spare time with little ones is non-existent! So I love slow cooking meat that will stretch over a few different meals. I also love to bake, so there's always plenty of healthy treats in the house for snacks and lunch boxes!
Dinner is always meat & vege. With our meal planning subscription, I have plenty of recipe ideas to develop and inspiration to keep our dinners interesting and delicious!
This season of life is busy and demanding! By nourishing myself with wholesome food, I'm better able to meet the demands of motherhood, as well as set a healthy example for my boys.
b. Emma
A typical day for me starts with a walk around the park with my dog, before some sort of exercise - whether that be pilates, the gym for a weights session or a run. I really value being able to take my mornings slow, and get all my self-care activities in before I start the work day. The rest of my day involves a balance of client consultations, behind-the-scenes business work, researching patient cases and anything else our busy little clinic demands. Being a business owner is a busy job, wearing many hats, but it is truly my passion and I wouldn't trade it!
I always start my day with either eggs scrambled in butter with avocado and salt, or a smoothie - made with the Mitchells Nutrition bone broth protein (chocolate is my absolute fave!). A coffee is never far behind this!
My lunch and dinner consist of a range of different proteins, carbohydrates and vegetables. I create flavour and variety to my meals by adding things such as onion, garlic, tamari, fresh herbs and spices, pesto, balsamic, sundried tomatoes and fats such as avocado, olives, nuts & cheeses. I often work late nights in clinic, so meal prep is very important to me to ensure I have easy, nutritious food on the go - my Sundays or Monday mornings are often spent prepping food for the week ahead.
I like to keep things as simple as possible when it comes to food, prioritising nutrient dense, whole foods, lots of protein, fat and fibre to keep my blood sugars stable & help to fuel my busy days.
Do you food prep or plan? And if so, what are your basic tips for doing so?
Absolutely! Being busy in business and life, food prep is essential for us and something we often discuss with our patients is to create convenience through preparation, not packets!
Set aside time each week to plan your menu for the week. This allows you to have a more efficient shopping trip - no one likes wandering around the supermarket trying to figure out what to cook/eat for the week!
Cook once, eat twice - leftovers make for the simplest of meal prep. Dish up your lunchbox as you dish up your dinner plate.
Prep your protein (roast chicken, veggie-loaded mince, eggs, fish, pulled lamb, etc) and carbohydrate component (rice, quinoa, beans, lentils, sourdough, roasted starchy veg) in advance, that way it’s easy to throw together a meal each day. This is particularly helpful for lunch, as many of us are time-poor in the morning.
Stock up on versatile staple ingredients that can be used in multiple dishes throughout the week too - things like eggs, tinned fish, frozen vege, quinoa, organic oats, rice, nuts, chia, flax or hemp seeds, sourdough bread, frozen berries etc.
Our weekly meal plan subscription, Simple., is perfect if you don’t know where to start, need some inspiration, or you’re wanting to eat healthy, high protein meals & save time - our Nutritionists do it all for you!
When you hit the supermarket, what are your ways of navigating the shelves and labels?
It's concerning that much of the food found in supermarkets today didn't exist in our grandparents’ lifetime. They relied on local shops like the butcher, the baker, and the vegetable market. And honestly, we strive to follow their example. The aisles of processed foods don't offer much in terms of nutrition or value for our health.
If you’re feeling overwhelmed, it really is as simple as limiting foods in packets - the real foods are the ingredients. Choose the apple, the eggs, the steak - the stuff without an ingredient list.
Bring back the butter, beef and broth!
When it comes to ‘building a plate’ what are you aiming for, and why?
When building a plate, we aim for balance and variety, including a mix of colourful vege, lean proteins, healthy fats, and high-fiber carbohydrates. This combination provides essential nutrients and helps to stabilise blood sugar levels and promote satiety.
We don't encourage the elimination of entire macronutrient groups, like carbs or fats, as they all serve a purpose to our health. We do however make adjustments to the balance of these macronutrients dependent on a person's life stage, health status, goals and energy requirements. It’s important to remember, no one size fits all!!
How important is gut health and digestion, and what are some dietary essentials for a healthy gut and digestive function?
Gut health is fundamental to our overall well-being, influencing everything from immune function to mood and hormonal balance. So often a patient will present to the clinic with hormone imbalances or skin complaints, and it's the gut that needs attention.
To nurture gut health, we advocate for incorporating probiotic-rich foods like yogurt, sauerkraut, and kimchi into your diet. These foods introduce beneficial bacteria to your gut, fostering a healthy microbiome. Additionally, ensuring an adequate intake of fiber and prebiotic-rich foods is crucial; these serve as nourishment for your gut bacteria, helping them thrive.
On the flip side, it's important to limit refined sugars, gluten, and highly processed foods, as they can disrupt gut balance and contribute to digestive issues. Equally vital is taking steps to manage stress, as stress can impact far more than our emotional wellbeing - affecting our gut microbiome balance, bowel function and nutrient absorption.
If someone was feeling stuck and wanting to make a step towards better health, what 3 things would you recommend?
Prioritize nutrition. There's simply no substitute for the nutrients our bodies require from the food we consume. Instead of trying to overhaul your entire diet overnight, focus on making small, sustainable changes that you can stick with in the long run. Whether it's adding an extra serving of veggies to your meals, swapping out sugary drinks for water, or incorporating protein into your breakfast meal.
Take a real look at your sleep quality and stress levels. Making food choices becomes significantly simpler when we're well-rested and calm. Consider bedtime as the start of your day, not the end—its impact ripples through every aspect of your life.
Don’t go it alone! Working with a Nutritionist can be one of the most beneficial decisions you make for your health and well-being. They can provide personalised testing, guidance and support to help you navigate your health concerns effectively.