Generated by All in One SEO v4.8.7, this is an llms.txt file, used by LLMs to index the site. # Lea Stening Health Christchurch Dietitians and Nutrition Consultants ## Sitemaps - [XML Sitemap](https://www.leastening.com/sitemap.xml): Contains all public/indexable URLs for this website. ## Posts - [Articles](https://www.leastening.com/articles) - [x](https://www.leastening.com/articles/general-health/x.html) - [cache](https://www.leastening.com/articles/general-health/cache.html) - [It’s time to integrate sports nutrition into a school’s health curriculum!](https://www.leastening.com/articles/sport-exercise/how-can-we-teach-safe-sport-in-schools-without-sports-nutrition.html) - [Carbohydrate for body growth and repair](https://www.leastening.com/articles/sport-exercise/carbohydrate-for-body-growth-and-repair.html) - [Forget the dietary ‘shoulds’. It’s what you ‘do' that counts.](https://www.leastening.com/articles/diet-therapy/forget-the-dietary-shoulds-its-what-you-do-that-counts.html) - [Minimising earthquake damage to your health](https://www.leastening.com/articles/mens-health/minimising-earthquake-damage-to-your-health.html) - [Sports Nutrition Tips for Fun-Runs and Marathons](https://www.leastening.com/articles/sport-exercise/sports-nutrition-tips-for-fun-runs-and-marathons.html) - [Come on NZ: It's time we all stepped up to better nutrition](https://www.leastening.com/articles/general-health/come-on-nz-its-time-we-all-stepped-up-to-better-nutrition.html) - [Put Sports Nutrition to work for you](https://www.leastening.com/articles/workplace-nutrition/put-sports-nutrition-to-work-for-you.html) - [How to Grow an Athlete: From Playground to Podium](https://www.leastening.com/articles/sport-exercise/how-to-grow-an-athlete-from-playground-to-podium-on-rnz.html) - [Supermarket Shopping: An essential life skill to teach our kids](https://www.leastening.com/articles/food-fluids/supermarket-shopping-an-essential-life-skill-to-teach-our-kids.html) - [Weighty issues](https://www.leastening.com/articles/diet-therapy/weighty-issues.html) - [Heat Stress: Could you be at risk?](https://www.leastening.com/articles/food-fluids/heat-stress-could-you-be-at-risk-this-summer.html) - [Seeking authenticity in food and nutrition information](https://www.leastening.com/articles/food-fluids/seeking-authenticity-in-food-information.html) - [How to stay an athlete and enjoy active aging](https://www.leastening.com/articles/sport-exercise/how-to-stay-an-athlete-and-enjoy-active-aging.html) - [Hidden hunger: Could this be affecting you too?](https://www.leastening.com/articles/food-fluids/hidden-hunger-could-this-be-affecting-you-too.html) - [Don't let disordered eating ruin your performance](https://www.leastening.com/articles/sport-exercise/dont-let-disordered-eating-ruin-your-performance.html) - [The protein needs of young athletes](https://www.leastening.com/articles/sport-exercise/the-protein-needs-of-young-athletes-2.html) - [Building better bones!](https://www.leastening.com/articles/diet-therapy/building-better-bones.html) ## Pages - [Home](https://www.leastening.com/) - [Home](https://www.leastening.com/) - [Pricing](https://www.leastening.com/pricing) - [Success Stories](https://www.leastening.com/success-stories) - [Lea Stening](https://www.leastening.com/meet-lea-stening) - [About Us](https://www.leastening.com/about-lea-stening-health) - [What's new?](https://www.leastening.com/whats-new) - [Schools and Groups](https://www.leastening.com/services/schools-and-groups) - [Workplace Nutrition](https://www.leastening.com/services/workplace-nutrition) - [Weight Control & Fitness](https://www.leastening.com/services/weight-control) - [For you](https://www.leastening.com/services/for-you) - [Contact Us](https://www.leastening.com/contact-us) - [Our Services](https://www.leastening.com/services) - [Online Nutrition Services](https://www.leastening.com/services/online-nutrition-advice) - [Healthy kids, happy lives](https://www.leastening.com/references) - [Videos](https://www.leastening.com/videos) - [Accept the challenge!](https://www.leastening.com/12-week-fitness-challenge) - [Health Problems](https://www.leastening.com/services/health-problems) - [Hot Links](https://www.leastening.com/hot-links) - [News](https://www.leastening.com/news) ## News - [Sports Nutrition Education in Schools](https://www.leastening.com/news-item/sports-nutrition-education-in-schools) - [Wishing you peace, joy and love this Christmas](https://www.leastening.com/news-item/wishing-you-peace-joy-and-love-this-christmas) - [Find Re-newed Energy for Life!](https://www.leastening.com/news-item/find-re-newed-energy-for-life) - [Dietitians NZ Award of Excellence 2025](https://www.leastening.com/news-item/dietitians-nz-award-of-excellence-2025) - [How to Grow an Athlete is now available worldwide!](https://www.leastening.com/news-item/how-to-grow-an-athlete-is-now-available-worldwide) - [Wishing you peace and love this Christmas](https://www.leastening.com/news-item/wishing-you-peace-and-love-this-christmas) - [Celebrate with me 291 Newsletters over 28 years!](https://www.leastening.com/news-item/celebrate-with-me-291-newsletters-over-28-years) - [Changing gears](https://www.leastening.com/news-item/changing-gears) - [Save $$ on family packages](https://www.leastening.com/news-item/save-on-family-packages) - [Merry Christmas Everyone!](https://www.leastening.com/news-item/merry-christmas-everyone-6) - [Life Member of Food Writers New Zealand Award](https://www.leastening.com/news-item/life-member-of-food-writers-new-zealand-award) - [Pace yourself this Cup and Show week](https://www.leastening.com/news-item/pace-yourself-this-cup-and-show-week) - [Online clinic news](https://www.leastening.com/news-item/online-clinic-news) - [Happy Easter Weekend](https://www.leastening.com/news-item/happy-easter-weekend) - [Lea's book launch and sports nutrition in schools](https://www.leastening.com/news-item/leas-book-launch-and-sports-nutrition-in-schools) - [U3A Godley: Sports nutrition for senior athletes](https://www.leastening.com/news-item/u3a-godley-sports-nutrition-for-senior-athletes) - [Wishing you a happy, healthy 2023](https://www.leastening.com/news-item/wishing-you-a-happy-healthy-2023) - [Wishing you peace this Christmas](https://www.leastening.com/news-item/wishing-you-peace-this-christmas) - [Find the energy to enjoy Cup and Show week](https://www.leastening.com/news-item/find-the-energy-to-enjoy-cup-and-show-week) - [Women's Health 2 Wealth](https://www.leastening.com/news-item/womens-health-2-wealth) ## Events - [Funding to help see Dietitians](https://www.leastening.com/event/funding-to-help-see-dietitians) - [Supermarket tours](https://www.leastening.com/event/supermarket-tours) ## Healthy Recipes - [Pear, prune and ginger muffins](https://www.leastening.com/recipe/baking/pear-prune-and-ginger-muffins) - [Baked apples with dried apricot, feijoa and almonds](https://www.leastening.com/recipe/desserts/baked-apples-with-dried-apricot-feijoa-and-almonds) - [Chicken pan pie](https://www.leastening.com/recipe/uncategorized/chicken-pan-pie) - [Chickpea burgers](https://www.leastening.com/recipe/vegetarian/chickpea-burgers) - [Roast vegetable lasagne and a meat version](https://www.leastening.com/recipe/mains/roast-vegetable-lasagne-and-a-meat-version) - [Spinach and walnut lasagne](https://www.leastening.com/recipe/lunches/spinach-and-walnut-lasagna) - [Lea’s Trifle](https://www.leastening.com/recipe/desserts/leas-trifle) - [Julie’s Banana Cake](https://www.leastening.com/recipe/baking/julies-banana-cake) - [Greek chicken with tomato, olive and feta topping](https://www.leastening.com/recipe/mains/greek-chicken-with-tomato-olive-and-feta-topping) - [Egg in a hole](https://www.leastening.com/recipe/cooking-school/egg-in-a-hole) - [Chicken curry and rice](https://www.leastening.com/recipe/mains/chicken-curry-and-rice) - [Chicken souvlaki](https://www.leastening.com/recipe/cooking-school/chicken-souvlaki) - [Low fat white sauce](https://www.leastening.com/recipe/cooking-school/low-fat-white-sauce-2) - [Lea's hot bran breakfast](https://www.leastening.com/recipe/breakfast/leas-hot-bran-breakfast) - [Berry yoghurt cassata](https://www.leastening.com/recipe/desserts/berry-yoghurt-cassata) - [Cauliflower cheese](https://www.leastening.com/recipe/lunches/cauliflower-cheese) - [Walnut and lentil balls with tomato sauce](https://www.leastening.com/recipe/mains/walnut-and-lentil-balls-with-tomato-sauce) - [Spicy chicken olives](https://www.leastening.com/recipe/mains/spicy-chicken-olives) - [Get creative with salad dressing](https://www.leastening.com/recipe/salads-vegetables/get-creative-with-salad-dressing) - [Six pasta sauces](https://www.leastening.com/recipe/salads-vegetables/six-pasta-sauces) ## FAQs - [I’m a body builder. Will eating egg whites help me to build up muscle mass?](https://www.leastening.com/faq/sports-nutrition/i’m-a-body-builder-will-eating-egg-whites-help-me-to-build-up-muscle-mass) - [My teenage daughter is overweight. Will talking to her about weight reduction lead to anorexia?](https://www.leastening.com/faq/children-5-18-years/my-teenage-daughter-is-overweight-will-talking-to-her-about-weight-reduction-lead-to-anorexia) - [How can I get my child to eat more vegetables?](https://www.leastening.com/faq/children-1-5-years/how-can-i-get-my-child-to-eat-more-vegetables) - [Every time I go onto a diet I end up eating more biscuits and lollies than ever. I just can't help it. It's so unfair!](https://www.leastening.com/faq/weight-control/every-time-i-go-onto-a-diet-i-end-up-eating-more-biscuits-and-lollies-than-ever-i-just-cant-help-it-its-so-unfair) - [My 4yr old boy refuses to try new foods. I worry that he isn’t eating all the nutrients that he needs to grow with. What can I do?](https://www.leastening.com/faq/children-1-5-years/my-4yr-old-boy-refuses-to-try-new-foods) - [I think that drinking too much wine is making me put on weight but all my friends do it too and I don’t want to feel out of it. Besides I love drinking. Any ideas?](https://www.leastening.com/faq/weight-control/i-think-that-drinking-too-much-wine-is-making-me-put-on-weight) - [My 12 year old boy and his friends are swimmers and have coaching sessions after school as well as the weekend. They all seem to be eating lollies and their coaches seem to encourage this. Is it a good thing? We worry about their teeth.](https://www.leastening.com/faq/sports-nutrition/my-12-year-old-boy-and-his-friends-are-swimmers-and-have-coaching-sessions-after-school-as-well-as-the-weekend-they-all-seem-to-be-eating-lollies-and-their-coaches-seem-to-encourage-it) - [I finish work at 5.30pm and then go to the gym most nights. But I get there worn out. Should I snack before I go? I’m afraid that if I do I won’t lose any weight.](https://www.leastening.com/faq/sports-nutrition/i-finish-work-at-5-30pm-and-then-go-to-the-gym-most-nights-but-i-get-there-worn-out-should-i-snack-before-i-go) - [I’m 16 years old male and want to build up my weight and muscles for rugby. Should I be eating a high protein diet or taking protein shakes?](https://www.leastening.com/faq/sports-nutrition/i’m-16-years-old-male-and-want-to-build-up-my-weight-and-muscles-for-rugby) - [I’m 19yrs and love playing netball for the university club but get really tired particularly when playing games back to back. Have you got any snacking ideas so that I can keep up my stamina without gaining too much weight?](https://www.leastening.com/faq/sports-nutrition/i’m-19yrs-and-love-playing-netball-for-the-university-club-but-get-really-tired) - [In the winter-time I find it really hard to get motivated to go to the gym in the morning because of the cold and then when I come home at night it is dark and I’m too tired. What can I do to shake off this lack of motivation?](https://www.leastening.com/faq/sports-nutrition/in-the-winter-time-i-find-it-really-hard-to-get-motivated-to-go-to-the-gym) - [What is a dietitian?](https://www.leastening.com/faq/general/what-is-a-dietitian) - [What is the difference between a dietitian and a nutritionist?](https://www.leastening.com/faq/general/what-is-the-difference-between-a-dietitian-and-a-nutritionist) - [How can I improve my calcium intake when I’m not in the habit of drinking milk?](https://www.leastening.com/faq/general/how-can-i-improve-my-calcium-intake-when-i’m-not-in-the-habit-of-drinking-milk) - [My two year old chews meat and then spits it out the meat fibre. Is he getting enough iron?](https://www.leastening.com/faq/general/my-two-year-old-chews-meat-and-then-spits-it-out-the-meat-fibre-is-he-getting-enough-iron) - [I've told by husband he needs to diet and lose weight but he won’t listen. What can I do?](https://www.leastening.com/faq/weight-control/ive-told-by-husband-he-needs-to-diet-and-lose-weight-but-he-won’t-listen-what-can-i-do) - [My four-month old baby wakes at night. Should I introduce solids now?](https://www.leastening.com/faq/general/my-four-month-old-baby-wakes-at-night-should-i-introduce-solids-now) - [Do I need to take Vitamin C pills to stop colds?](https://www.leastening.com/faq/general/do-i-need-to-take-vitamin-c-pills-to-stop-colds) - [My elderly mother is underweight. Should I add cream to her porridge?](https://www.leastening.com/faq/weight-control/my-elderly-mother-is-underweight-should-i-add-cream-to-her-porridge) - [High carbohydrate or high protein? Which diet is best if you want to lose weight?](https://www.leastening.com/faq/weight-control/high-carbohydrate-or-high-protein-which-diet-is-best-if-you-want-to-lose-weight) ## Hot Links - [Can diet help athletes manage ADHD?](https://www.leastening.com/hot-link/adhd-adult-athletes-can-diet-help-with-management) - [Nutrition for Snowboarding](https://www.leastening.com/hot-link/nutrition-for-snowboarding) - [Food skills for life](https://www.leastening.com/hot-link/food-skills-for-life) - [How the right smell can encourage healthier shopping..](https://www.leastening.com/hot-link/how-the-right-smell-can-encourage-healthier-shopping) - [PEAKS- NQ](https://www.leastening.com/hot-link/peaks-nq) - [Free ebook from Sanitarium](https://www.leastening.com/hot-link/free-ebook-from-sanitarium) - [Gymnastics](https://www.leastening.com/hot-link/gymnastics) - [Does one size fit all?](https://www.leastening.com/hot-link/does-one-size-fit-all) - [Exploring the nutrition landscape of vegan diets: challenges & considerations.](https://www.leastening.com/hot-link/exploring-the-nutrition-landscape-of-vegan-diets-challenges-considerations) - [New data shows hungry teens 4 years behind in their learning](https://www.leastening.com/hot-link/new-data-shows-hungry-teens-4-years-behind-in-their-learning) - [People in the worlds 'blue zones' live longer - does their diet hold the key?](https://www.leastening.com/hot-link/people-in-the-worlds-blue-zones-live-longer-does-their-diet-hold-the-key) - [Throws and power sports](https://www.leastening.com/hot-link/throws-and-power-sports) - [Food Trends 2024](https://www.leastening.com/hot-link/food-trends-2024) - [Health of esport athletes must be prioritised by the industry](https://www.leastening.com/hot-link/health-of-esport-athletes-must-be-prioritised-by-the-industry) - [Pregnant women may be missing vital nutrients](https://www.leastening.com/hot-link/pregnant-women-may-be-missing-vital-nutrients) - [Any activity is better for your heart than sitting, even sleeping](https://www.leastening.com/hot-link/any-activity-is-better-for-your-heart-than-sitting-even-sleeping) - [It's Movember: with diet and lifestyle tips for men](https://www.leastening.com/hot-link/its-movember-with-diet-and-lifestyle-tips-for-men) - [Addictive foods](https://www.leastening.com/hot-link/addictive-foods) - [Sports nutrition news you can use](https://www.leastening.com/hot-link/sports-nutrition-news-you-can-use) - [Hot topics in sports nutrition: update from ACSM](https://www.leastening.com/hot-link/hot-topics-in-sports-nutrition-update-from-acsm) ## Videos - [Fueling athletes of all ages: RNZ interview](https://www.leastening.com/video/radio-interviews/fueling-athletes-of-all-ages-rnz-interview) - [Beef to Leaf](https://www.leastening.com/video/uncategorized/beef-to-leaf) - [Issues Unpacked: Fitness Fads](https://www.leastening.com/video/uncategorized/issues-unpacked-fitness-fads) - [The Daily Fix: Eating well at work](https://www.leastening.com/video/the-daily-fix/eating-well-at-work) - [The Daily Fix: Sports nutrition](https://www.leastening.com/video/the-daily-fix/sports-nutrition) - [The Daily Fix: Why men are getting sick](https://www.leastening.com/video/the-daily-fix/why-men-are-getting-sick) - [The Daily Fix: Keeping hydrated](https://www.leastening.com/video/the-daily-fix/keeping-hydrated) - [The Daily Fix: Good fats, bad fats](https://www.leastening.com/video/the-daily-fix/good-fats-bad-fats) - [The Daily Fix: Juice diets and kale](https://www.leastening.com/video/the-daily-fix/juice-diets-and-kale) - [The Daily Fix: Kick the soft drinks](https://www.leastening.com/video/the-daily-fix/the-daily-fix-kick-the-soft-drinks) - [The Daily Fix: Focus on real food](https://www.leastening.com/video/the-daily-fix/focus-on-real-food) ## Categories - [Children](https://www.leastening.com/articles/category/children) - [Sport & Exercise](https://www.leastening.com/articles/category/sport-exercise) - [Food & fluids](https://www.leastening.com/articles/category/food-fluids) - [General health](https://www.leastening.com/articles/category/general-health) - [Motivation](https://www.leastening.com/articles/category/motivation) - [Men's health](https://www.leastening.com/articles/category/mens-health) - [Children 0–2 years](https://www.leastening.com/articles/category/children-0-2-years) - [Children 3–5 years](https://www.leastening.com/articles/category/children-3-5-years) - [Children 5–9 years](https://www.leastening.com/articles/category/children-5-9-years) - [Children 10–18 years](https://www.leastening.com/articles/category/children-10-18-years) - [Woman's health](https://www.leastening.com/articles/category/womans-health) - [Diet therapy](https://www.leastening.com/articles/category/diet-therapy) - [Senior](https://www.leastening.com/articles/category/senior) - [Workplace Nutrition](https://www.leastening.com/articles/category/workplace-nutrition) - [Season](https://www.leastening.com/articles/category/season) ## Categories - [Uncategorized](https://www.leastening.com/healthy-recipes/category/uncategorized) - [Soups & Chowders](https://www.leastening.com/healthy-recipes/category/soups-chowders) - [Salads & Vegetables](https://www.leastening.com/healthy-recipes/category/salads-vegetables) - [Vegetarian](https://www.leastening.com/healthy-recipes/category/vegetarian) - [Mains](https://www.leastening.com/healthy-recipes/category/mains) - [Desserts](https://www.leastening.com/healthy-recipes/category/desserts) - [Baking](https://www.leastening.com/healthy-recipes/category/baking) - [Party Ideas](https://www.leastening.com/healthy-recipes/category/party-ideas) - [Dressings & Sauces](https://www.leastening.com/healthy-recipes/category/dressings-sauces) - [Lunches](https://www.leastening.com/healthy-recipes/category/lunches) - [Ideas with Bran](https://www.leastening.com/healthy-recipes/category/ideas-with-bran) - [Seafood](https://www.leastening.com/healthy-recipes/category/seafood) - [Drinks](https://www.leastening.com/healthy-recipes/category/drinks) - [Breakfast](https://www.leastening.com/healthy-recipes/category/breakfast) - [First aid nutrition](https://www.leastening.com/healthy-recipes/category/first-aid-nutrition) - [Cooking school](https://www.leastening.com/healthy-recipes/category/cooking-school) ## Categories - [Children 1-5 years](https://www.leastening.com/faqs/category/children-1-5-years) - [Children 5-18 years](https://www.leastening.com/faqs/category/children-5-18-years) - [Sports nutrition](https://www.leastening.com/faqs/category/sports-nutrition) - [Weight control](https://www.leastening.com/faqs/category/weight-control) - [General](https://www.leastening.com/faqs/category/general) ## Categories - [Stuff](https://www.leastening.com/videos/category/uncategorized) - [The Daily Fix](https://www.leastening.com/videos/category/the-daily-fix) - [Radio Interviews](https://www.leastening.com/videos/category/radio-interviews)