Supercharge your diet feel amazing


Are you feeling overwhelmed about food? is your diet frustrating you?. There is so much information out there with catchy slogans to draw us in that we are getting ourselves confused about the very thing that should bring us joy and all the delicious nutrients our bodies need to function at an optimal level.


Since becoming a functional health coach I have realised just how dire the situation is and how much our low nutrient lifestyles are effecting all aspects of our busy lives. Although I thought I was eating an extremely healthy diet to control my coeliac condition I too was so nutrient deficient that I was constantly tired grumpy and found it hard to push through my day.

When you are nutrient deficient your physiology does not work properly and you feel rotten.


Nutrients are vital for human growth, development and function. You have macronutrients, which are protein, fat and carbohydrates they provide energy, as well as other functions.

Then there are micronutrients these are vitamins and minerals that are essential components of biological processes occurring throughout your body.

Nutrients are vital for tissue growth and repair.

For example vitamin C (found in Broccoli) builds collagen, a type of protein that is a structural component of cells. When you have an injury, collagen aids in the healing process of skin tissue. With the help of B vitamins ( found in egg yolks) they deconstruct complex protein compounds into simpler forms called amino acids. These smaller amino acid molecules stack on top of one another to create new tissue hence repairing the wound.

Iron (found in spinach) although not involved in the development of new tissue does carry oxygen around to all the cells and tissues especially new tissue so that they can continue to grow and function.

Calcium (found in sesame seeds) is the most abundant mineral in your body and it is the primary component of your skeleton. Vitamin D (found in fatty fish) is needed so calcium can be properly absorbed, and without copper (found in mushrooms) you run the risk of losing bone mass.

We also need nutrients to digest your food . Zinc (found in pumpkin seeds) helps with more than 100 of these enzymes. These enzymes break food apart in your stomach and allow your small intestine to absorb vitamins and minerals. There are then the nutrients and minerals needed to extract the nutrients from our food in the intestines. I could go on forever explaining what each nutrient does I am absolutely passionate about how it all works but I think you get the picture.

We need good quality nutrients to grow good quality bodies, minds and lives. And the good news is we don't have to make it complicated or expensive.

A few small changes can make a big big difference.


My first aim with each of my clients once we have established their eating patterns is to improve these 5 things.


1. Drink more water

2. Improve their protein intake with good quality protein that they love

3. Eat more good quality foods rich in vitamins and minerals

4. Ingest more quality essential fats through fish, fish oils and whole foods

5. I always encourage my clients with their consent to embark on a mindfulness routine to help calm the body so that it can better process all the good nutrients it now has.


I try and get my clients on to a small smoothie in the morning, again not complicated as long as you have a blender you are almost there. I promise you the first few days it may not be up to your taste but your body gets use to it and your energy levels will surprise you. Please ensure you do not have any allergies and this is not medical advice please consult your doctor if you are at all unwell before trying this. I use frozen fruits and vegetables as these are just easier to use and store and there is much less waste. I even go one step further and wash and reuse the packaging they come in for odd jobs around the home. If you grow your own produce that is fantastic if you have an abundance freeze the excess to use when you don't have a crop in.



Herewith my morning smoothie nutrient building smoothie.


1/2 cup of frozen blue berries

1/2 cup of frozen Kale

1/2 cup frozen spinach

Filtered water


Blend on high until until smooth, consistency can be up to your taste.


Good food is your superpower please take care of your precious body.


Thank you


Ash XXX






Disclaimer: The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website / Blog / email. 




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Contact Me

Let me help you take the first steps of your health journey:

Ash Walsh 

236A Beach Road

Campbells Bay

Auckland 0630

New Zealand

0275 525498

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