Vitamin D Blood Test Compeition
Win a Vitamin D Test I have teamed up with Omegaquant to offer you a chance to win a Finger Prick Vitamin D Test. The Vitamin D Test measures the amount of this important nutrient in your blood.
Reset digestion this March
Healthy eating can be hard when were out of a routine so chances are your digestion has suffered over the last few months, I know mine has. So as we look forward to emerging over the next few months, here are my top 5 tips to reset your digestion this month: 1.Eat some vegetables with …
Lamb Burgers with whipped feta
Serves 4 Ingredients500g minced lamb1 tsp toasted cumin seeds or ½ tsp ground cuminHandful of fresh parsleySalt & pepper to taste100g feta cheese100g Greek yoghurt1 tsp chilli sauce or harissa pasta MethodIn a bowl mix the minced lamb with the toasted cumin seeds or powder and parsley, add salt andpepper to taste. Form four burgers …
Basic Stew
Serves 4 Ingredients2 tbsp olive oil500g of cubed lean stewing beef or lamb1-2 medium onions sliced500ml of stock (beef/lamb/vegetable)4 chopped carrots100g button mushrooms2 tsp dried herbsSalt and pepper2 cloves of garlic1 tbsp of plain flour MethodHeat the oil in a large pot and brown the meat in batches. Add flour and cook for a few …
Shepherds Pie
Serves 4 Ingredients500g lean beef mince or turkey mince2 large sweet potatoes (approx. 800g)4 carrots sliced1 large onion chopped100g peas250ml beef/vegetable stock100g goats cheese (hard or soft) or cheddar (optional)Coconut oil/rapeseed oil1 tbsp mixed herbs or herbs de provence1 tbsp Worchester sauceSalt/pepper to taste MethodPre heat oven to 180C. Skin sweet potatoes, chop and boil …
Chickpea Casserole
2 red onions, finely sliced1 teaspoon of cumin seeds2 teaspoons of coriander seeds1 inch of fresh root ginger1/2 teaspoon of turmeric1 carrot, peeled and chopped3 cloves of garlic1 tin of chopped tomatoes or 400g fresh tomatoes1 tin chickpeas2 tablespoons of freshly chopped corianderpepper to taste Grate or chop garlic and leave to one side. Add …
Peanut Butter Cookies
2 ripe bananas3 tbsp peanut butter2 tbsp coconut oil2 tbsp coconut sugar or honey50g dark chocolate chopped200g oatsPreheat the oven to 200 C.Whizz the bananas in a blender into a smooth puree. Melt the peanut butter and coconut oilover a low heat. Stir in bananas, coconut sugar or honey and chocolate chips. Add in oats …
Chia Energy Balls
Makes about 10 chia energy balls40g oats30g peanut butter3 tbsp chia seeds (whole or milled)1 tbsp raisins or cranberries1 tbsp dark chocolate chips/pieces (70% coco solids)1 tbsp honey or maple syrupSimply mix all ingredients together, roll small pieces in the palm of your hands to form aball, refrigerate for 1 hour.Chia seeds are a good …
Basic Versatile Vegetable Soup
Basic versatile vegetable soupServes 2Ingredients:2 carrots2 sticks of celery1 onion1 medium potato/sweet potato, chopped1.5 pints vegetable stock (eg kallo stock cubes or swiss marigold buillon powder)1 tbs olive oilSalt and black pepper to tasteMethod: Chop the onion, carrot and celery and sauté in the olive oil for 2-3 minutes. Add in the vegetable stock and …
Spaghetti Bolognese Low Carb
Serves 4 Ingredients 2 onions, chopped2 peppers chopped2 sticks celery, finely diced500g lean beef mince250 ml water or beef stock2kg diced fresh tomatoes or 1 large jar of passata or 2 tins tomatoes2 tbsp tomato paste 1tsp Worchester sauce1 tsp smoked paprikapinch ground cinnamonsea salt and pepper to taste Courgette spaghetti: (serve 4)300 g baby …
Key signs your not digesting your food properly- feeling the bloat
I have been recommending digestive enzymes to nearly all my clients this month because of the classic symptoms I’m seeing associated with incomplete digestion of food. Those symptoms include • Feeling full, even if you haven’t overeaten • Bloating within an hour of eating • Heartburn or burping • Lack of energy • Undigested food …
Key signs your not digesting your food properly- feeling the bloat Read More »
As we continue to emerge..what is your new normal?
So, what is the new normal for you? Don’t make the daily bloating the new normal. Don’t let the new normal become jeans that are a size bigger, or energy that’s make you feel 10 years older. Life is busy were juggling in ways we never knew we could. Its easy to let the routine …
As we continue to emerge..what is your new normal? Read More »
Boosting your Immune System
Beat those bugs this spring by boosting your diet to boost your immune system. The top 3 ways your diet can help. It’s easier than you think! Its March and spring should be in the air buts its not yet and with the latest media reports lets look at our diet by boosting vitamins and …
Summer comfort eating?
Are you a Summer comfort eater? It’s a new trend with our current weather systems. My mind says bread, stews and mashed potato but my body is craving summer greens. How do you get it right for the mixed up seasons we have and feel good for the holidays ? Our brains have been hijacked …
New Year New You?
Is it a new year and new you? Or is it a new year feeling bloated with low energy and brain fog? Has the excess of the holidays taken its toll on your waistline? Are you lacking the biggest obstacle you face on your path to your ideal weight? Support. We all need it from …
New season, new routine-3 questions to ask yourself
Back to school is a busy time with a new routine to get used too. Many of us are multi-tasking and juggling a lot of balls in the air? Our diet is one of those ball’s ? It’s time to make it a priority. Its time to fuel the body and brain for the busy …
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5 reasons why summer is the best time to focus on your family’s health
With the kids out of school, no lunchboxes or after school activities to plan for summer time is an excellent opportunity to focus more on your families health needs. It’s time to take note of digestive issues like bloating, constipation; skin issues like eczema and psoriasis and of course weight gain. Start a food diary …
5 reasons why summer is the best time to focus on your family’s health Read More »
Women’s Health: The best version of you!
Would you like to become the best version of you this March? As International Women’s Day is 8th March we are celebrating with a special event ‘Womankind 2017.’ I am co-hosting an evening with Homeopath Antoinette McWeeney that will enable you to put a toolbox together of remedies, nutrients, food choices, healthy habits, best practises to …
Broken resolutions ? Unhappy with your weight? Feeling bloated?
Goodbye January, hello February! So how are you getting on with your new years resolutions ? Started and failed ? or struggling to get started? Resolutions don’t work! I prefer goals that you can work through week by week and really achieve long lasting change. To help you I have a personalised 1:1 six week …
Broken resolutions ? Unhappy with your weight? Feeling bloated? Read More »
4 ways we sabotage our weight loss plans
‘I eat well but I can’t seem to lose weight’ A common phrase I hear from clients. But when we sit down and go through their diet in detail it becomes obvious where they are going wrong. These are the 4 ways you could be sabotaging your weight loss plans: Portion size- what size is …
Skin Detox
Jan is over and spring is hopefully on the way so time to think about detoxing and getting the skin glowing again. Your skin is constantly renewing itself so it needs contact feeding and nourishment. My 5 simple tips to glowing skin: Hydrate, hydrate hydrate aim for 1.5L -2L a day, every cell in our …
Ultimate party hero !
A little black dress? Killer mascara ? No !!! Preparing your gut for Christmas so you don’t have to suffer the consequences. Your gut ? Yes your gut ! We prepare ourselves for a party and night out but what about our digestion ? It does get a bit of a battering over the festive …
Simple snacks
Try and combine your protein with carbohydrate even at snack time! Apple and handful of almonds/brazils or walnuts Hummus (1/2 tub) & wholemeal/spelt cracker or pitta bread Oat cakes with tahini & banana Oat cakes with almond nut butter & sugar free jam Berries, chia seeds & natural yoghurt/soya yoghurt with drizzle of honey
Fabulous Flapjacks
These are great for hungry kids after school or for lunchboxes. 2 cups porridge oats 1/2 cup desiccated coconut ½ cup ground almonds ½ cup flaked almonds ¼ cup raisins or chopped dates 1 banana, mashed 1 tsp cinnamon ½ cup butter/coconut oil ½ cup honeyMethod Melt the butter and honey in a saucepan, add …
Energy Balls
These are great post gym or on a long cycle! 200g dates 200g walnuts Method Add dates and nuts to blender and blend on high speed for 2/3 minutes until mixture starts to come together. Take thumb size pieces and roll into balls, dip into desiccated coconut or cocoa powder (unsweetened). Store in fridge for …
Banana bread Toastie
Ingredients 1 slice of wholemeal bread or spelt bread 1 banana Sesame seeds or flaked almonds (a good source of calcium) 1 tbsp. Udos oil (optional-omega 3 oil) Method Mash banana and spread on bread cover with seeds and grill until brown. Cool slightly and mix udos oil on top.
Out for Lunch ? You need to choose wisely!
Choose from the salad bar rather than ordering a sandwich. Choose salads without mayonnaise and ask for some on the side (1tsp). Pesto, chutneys and dressings are other options to add flavour to your salad. If your on a weight loss plan, stick to one slice of bread a day. Wraps have similar calories to …
Smoked mackerel salad
Serves 1 1 smoked mackerel grilled served with squeeze of lemon and mixed green salad, chopped tomato and half of chopped pepper.
Baked sweet potato
Serves 1 I small sweet potato baked in the oven for 45 mins (or 5-10mins in the microwave) served with a tin of sardines (in tomato sauce) and mixed green salad
Avocado and Tomato salad
Serves 4 4 tomatoes chopped 2 ripe avocados chopped 150g mixed lettuce leaves 1 clove garlic finely chopped 2 tbsp olive oil 2 tbsp lemon juice 1 tsp Dijon mustard Method Mix olive oil, lemon juice, garlic and mustard together. Mix tomatoes, avocados and lettuce together, add dressing.
Chicken and mango salad
Serves 2 2 breasts of chicken cooked 2 cups of cooked quinoa 1 red pepper chopped ½ mango chopped ½ red onion 2 handfuls of mixed lettuce leaves or baby spinach 1 tbsp chopped fresh mint 2 tbsp lemon juice Method Combine all ingredients except chicken, add lemon juice and stir through. Slice chicken breast …
Lettuce wraps
Serves 2 4 leaves iceberg lettuce, 2 cooked turkey/chicken breasts, sliced, 1/2 cucumber, cut into long strips, 4 spring onions chopped, 2 large tomatoes sliced, 200g hummus, sprinkle of paprika. Layer ingredients onto lettuce leave and wrap with another lettuce leaf.
Sandwich options
Open rye bread sandwich (1 slice) with half an avocado mashed, 1 sliced tomato and 5 large prawns Open rye bread sandwich (1 slice) with tomato chutney/relish (1tsp) chicken breast sliced, 1/4 cucumber sliced and 1 tomato sliced I wholemeal wrap spread with half an avocado, 50g baby spinach or rocket, 1 sliced chicken breast, …
Leftover lunches (ideal for the office)
2 tbsp Bolognese with a small baked potato/sweet potato and mixed green salad 2 tbsp curry with a small baked potato/sweet potato and mixed green salad Cook potato in the microwave for 5-10 mins add curry or Bolognese and heat for 2 mins.
Berry Smoothie
Serves 1 1 ripe banana, 1 cup of fresh berries (strawberries/raspberries/blueberries) 2 heaped tbsp natural yoghurt or soya 1 handful of oats 1 handful of mixed nuts (Almonds, brazils etc) 1 glass of almond milk/rice milk Optional: a little honey to sweeten Blend all ingredients together until smooth, if too thick add more milk. Other …
Eggs
Serves 1 2 Eggs (poached/scrambled) with half an avocado and cracked pepper. Strange combination? Try it and see! A very filling breakfast. Alternative options: 2 Eggs and 1 slice of rye bread, spelt bread or wholemeal bread. Poach, scramble or boil your eggs. If frying use 1 tbsp of coconut oil a healthy plant based …
Energy shot
50ml apple juice- fresh if possible 1 tsp spirulina powder Mix spirulina into apple juice for a super charged energy shot in the morning. Spirulina is a green algae available in powder or tablet form, a very nutritious green which is a great source of protein and promotes the growth of good gut bacteria.
Porridge oats with berries and cinnamon
Serves 2 100g porridge oats Enough water to cover oats 150g berries (blueberries, raspberries, strawberries, frozen is ok) ½ tsp ground cinnamon (or to taste) 1 tbsp mixed seeds (pumpkin, sesame, sunflower, linseeds, chia seeds) Method Soak porridge oats overnight, this speeds up cooking time and make the oats easier to digest. Cook as per …
Coconut Oil
Coconut oil can get some bad press due to the fact that it is a saturated fat but it is a very healthy plant based saturated fat. Coconut oil doesn’t contain your average run of the mill saturated fats like you would find in cheese or steak. It contains Medium Chain Triglycerides (MCTs) – which are …
Anti-inflammatory foods
In my clinic in Athlone I regularly see clients with arthritis. Arthritis is an inflammation of the joints that causes pain and immobility. In Ireland around 915,000 people, including 1,100 children, are living with arthritis, making it the single biggest cause of disability. Many symptoms of arthritis include pain, fatigue and inflammation. Our diets can …
Food Diary
I always ask my clients to start a food diary when they have a consultation with me in Athlone. This is a very simple but powerful technique that makes you aware of what you are eating and makes you mindful of your eating habits. Research shows that keeping a food diary will help you with …
Eat your way to a healthy heart!
Heart disease is still the number one killer in Ireland claiming one life every hour. Diet and exercise can reduce your risk by 80%. • Blood sugar balance can help regulate appetite and control weight • Eat regularly every 3-4 hours. • Combine protein and carbohydrates. • Carbohydrates-The major source of fuel for the body. …
Good mood food
Good Mood Food We as a nation should be eating more good mood food its so easy to end up on a sugar rollercoaster which only drains us of energy and effects mood memory and concentration. So manage your mood through food Changing your diet can help balance your mood and help with concentration and …
Planning lunches
Is lunch time a problem for you ? Do you find it hard to plan and end up grabbing something from the local shop or café ? Be prepared! • Start planning lunches at dinner time. • When your making dinner make extra for lunch the next day, put on an extra breast of chicken …
Back to School with Good Nutrition
It’s the final countdown to September. Have you got the books? uniforms? school bags? Yes !! Lunch box ideas ? Oh No! the dreaded lunch boxes!! Fussy eaters ? we all have them! Its time to prepare the little ones and not so little ones for healthy lunch boxes again. First Step Start to talk …
Eat your greens
Kale Crisps At last ! a healthy nutritious crisp that’s guilt free… We all love a snack in front of the tv with a cuppa or glass of wine, but beware this is the time we can take in too many empty calories. So for a change try a super green snack, its an irish …
Is Sugar the New Fat?
Sugar….there’s no getting away from it, its everywhere, in everything! And lets be honest we love it! So whats all the fuss about ? Back in the eighties it was Fat now its Sugar! Is it just another food fad to keep us on our toes? Something to trend on social media? Something for the …
Beetroot
Beetroot is in season now and widely available from your supermarket or fruit & veg shop. Both the leaves and the easily-recognised bright red root can be eaten as a vegetable. The leaves can be steamed or used in stir fries and the root is either eaten raw or as a hot or cold cooked …
Butter- Yes Butter!!
Butter I hear you say !!! Yes good old fashioned butter. A very healthy fat that we should be including in our daily diets. Why is butter better ? Butter is a rich source of easily absorbed vitamin A, needed for a wide range of functions, from maintaining good vision to keeping the endocrine system …
Pomegranates
Pomegranates now widely available are becoming a favourite for there high antioxidant properties. They score higher than blueberries on the antioxidant scale and contain powerful polyphenols which are anti-inflammatory substances and protect the body against cell damage. How to eat them ! Split one open and simply pick and eat the seeds, kids love it! …