Everyday tips for a healthy mind and body

Nutritionist and educator Claire Turnbull talks about her holistic approach to wellbeing, shares her top tips for staying happy and healthy in today’s busy world, and discusses the importance of beef and lamb in a balanced diet.

Q. Claire, can you tell us about your personal story in relation to nutrition and wellness? I grew up in a house where there was a real appreciation for home-grown food and home-cooked meals. Dad was a doctor who had previously studied agriculture, and Mum was a nurse who grew up on a beef farm. As a result, we all had a solid understanding of where our food came from. My relationship with food was not an easy one though. I ended up using food to manage the difficult emotions I navigated through years of bullying at school, and I struggled with anorexia and bulimia for many years. Looking for a solution to these issues, I began learning about nutrition. I went on to become a qualified fitness instructor and completed a degree in nutrition to try and solve the issues I had, but it turned out that knowledge alone was not enough; I also had to learn how to make changes happen! Today, my real passion is helping people find practical solutions that fit their unique needs. I strive to offer easy, effective ways for individuals to look after themselves and their families in this crazy, chaotic world we live in.

Q. Tell us about Mission Nutrition... At Mission Nutrition, we have a team of Dietitians and Nutritionists working throughout New Zealand. We specialise in providing advice and support for individuals who need help with everything from managing gut issues and emotional eating, to navigating menopause, food intolerances, diabetes, and everything else in between. We also do a lot in the workplace, hosting workshops and webinars and helping businesses all over the country to take care of their people. We’re a very experienced and well-rounded team. Everyone who works with us has a degree in their field and we all share the belief that wellness demands a truly holistic approach – one which encompasses not only diet but also everything from exercise and sleep, to psychology, belief systems, and personal history.

Q. As a business owner and a mother of two, you must lead a busy life. How do you look after your own wellbeing? It’s really tough, and we shouldn’t be ashamed to admit that. It’s about starting small and making sure you’ve got strategies in place that will work specifically for you – rather than your friend down the road or that influencer you follow on Instagram! For me, that means sitting down every week and planning out my meals for the next seven days, doing the shopping on the same day every weekend, and taking the time to prepare ahead – every couple of weeks we cook up a big batch of mince which we pop in the freezer and use for everything from lasagna to chili and nachos. We all need 7-9 hours of sleep a night, so I make that a real focus too, and I avoid checking my phone until morning. Exercise is the final piece of the puzzle. It’s imperative for both mental and physical wellbeing. For me, short, sharp workouts that I can do at home are best – it’s about doing what you can, when you can.

Q. What role does beef and lamb play in your nutrition plan? Beef and lamb are a fantastic source of a wide range of nutrients, and really important in a balanced diet. High in protein, beef and lamb are important for muscle growth and recovery and will help you feel full (reducing the desire to snack!). Beef and lamb are also great sources of iron, which is vital for brain development and immune function, and something which many women and children in New Zealand fall short on. Then there’s zinc, which cannot be stored by the body and must be regularly replenished, and vitamin B12, which is essential for making blood cells and maintaining healthy DNA.

Q. What misconceptions do you hear about the role of beef and lamb in people’s diet? There’s been a lot in the media about the impact of processed meats on our health. It’s very important to draw a distinction between products such as bacon, sausages, and salami and good quality natural beef and lamb, which plays such an important role in a well-balanced diet. There’s also the perception that eating beef or lamb is expensive, particularly at the moment when the rising cost of living is something that’s on the minds of most Kiwis. But if you manage portion sizes, look for specials at the supermarket, and are open to trying different cuts, it can be much more affordable than you might imagine.

Q. Finally, any great meal suggestions for readers to try? In winter, it’s hard to go past a beef and vegetable casserole in the slow cooker. All you need is some rump steak, a bunch of your favourite veggies, coconut milk, herbs, and spices. It’s easy to prepare, packed full of nutrients, and can be created for less than three dollars a serve. Another great one is Greek-style lamb and lettuce cups. Use lamb steaks, with lettuce, fresh coriander and mint, finished off with some homemade tzatziki. Enjoy for lunch, dinner, or when you’re entertaining.

“Beef and lamb are a fantastic source of a wide range of nutrients, and really important in a balanced diet. High in protein, beef and lamb are important for muscle growth and recovery and will help you feel full (reducing the desire to snack!).”