Nourish with Rhi

Endometriosis is not “just bad periods.”
It’s not weakness.
And it’s not something women should have to silently endure.

1 in 10 women live with chronic pain, inflammation and fatigue that is too often dismissed.

You deserve to be taken seriously.
We deserve better conversations about women’s health.

As a nutritionist working in hormonal women’s health, I’m passionate about helping women better understand their bodies and build practical strategies to support inflammation, gut health and hormone balance. Nutrition isn’t a cure - but it can be part of reclaiming control and improving quality of life.

Keep advocating. Keep asking questions 💖
For more info or to donate to research Visit
https://nzendo.org.nz

Link in bio






NutritionSupport

Ever wondered if something as simple as walking barefoot could support your health?

Grounding (or earthing) is the practice of connecting directly with the Earth - barefoot on grass, sand, or soil.

Research suggests it may help:
✨ Reduce inflammation
✨ Ease stress & pain
✨ Improve sleep

How? Studies show the Earth’s surface has a natural negative electrical charge. Direct contact allows electrons from the Earth to interact with your body, which may help neutralise free radicals and calm your nervous system.

It’s free, easy, and something you can start today!

Studies & references in bio 👆

Easy Veggies you can plant this spring

Ready to harvest in a matter of weeks!

🥬 Lettuce – Keep in partial shade.
🌱 Radishes – Super quick! Ready in under 5 weeks.
🌿 Spinach / Silverbeet – Cut leaves often, they’ll grow back.
🥕 Carrots – Sow directly in loose soil, don’t transplant.
🫛 Snap Peas / Snow Peas – Give them a trellis to climb.
🍠 Beetroot – Leaves are edible too, not just the roots.
🥦 Broccoli – Harvest main head, side shoots keep coming.
🥬 Cabbage – Space well apart to avoid crowding.
🥦 Cauliflower – Tie outer leaves over the head to keep it white.
🥒 Zucchini – Plant in rich soil, harvest often to keep them coming.

💡 Extra tips:

Plant small amounts every 2–3 weeks for a steady supply.

Water regularly, especially young seedlings.

Mulch to keep soil moist and weeds down.

Fuel before you move

What you eat before a workout can make a big difference to your energy, performance, and recovery. Ideally, aim to eat 1–3 hours before training so your body has time to digest and convert food into usable fuel.

Here are some balanced pre-workout ideas:
Eggs on wholegrain toast
Oats with peanut butter + banana
Greek yoghurt with berries + muesli

Quick within the hour
Fruit + protein smoothie with oats
Handful mixed nuts and dates (avoid heavily salted and candied as can cause digestive upset)

These meals combine carbs (for quick energy) + protein (for muscle support) = efficient fuel to power your session! 💪🏼

Do you have any pre workout foods that work for you?

Are we all a little numb to wellness advice?

“Drink more water.” “Eat clean.” “Cut out sugar.”
We’ve heard it a million times - yet somehow the cycle of “I’ll start tomorrow” keeps winning.

Here’s the thing: it’s not just about knowing what to eat.
It’s about understanding your subconscious patterns - the ones driving cravings, comfort foods, and habits on autopilot.

That’s why your unique relationship with food matters.
Because once you crack your own code, the plan sticks.

As a nutritionist, I love helping people:
• Turn “healthy” into simple and actually tasty meals
• Build habits that fit real life, not an unrealistic wellness bubble
• Feel empowered in food choices instead of stuck in a cycle of shame

Want to feel confident and in control of your choices? Reach out for a consult today and let’s create a plan that works for you.

Welcome!

I am a registered nutritionist helping people create simple, realistic, and sustainable wellness plans.
Whether your goal is to manage weight, build muscle, or feel more confident in your food choices, I can help you design a plan that works for you.

Services & Pricing:
One-off Consultation – $120
60 minutes to review your eating habits, goals, and lifestyle with practical strategies you can start right away.

Wellness Package – $350
Includes your consultation plus a fully personalised wellness plan tailored to your nutrition, lifestyle, and long-term goals.

I’ll help you:

Turn healthy eating into something simple and enjoyable
Build habits that fit your life, not restrict it
Feel empowered in your food choices

Message me to book your consultation in person or online today.

Nourish with Rhi