Vital Nutrition

Vital Nutrition Nutritional Therapist specialising in corporate wellness workshops, webinars and 1:1 consultations. Eat real food!

Vital Nutrition is a Northern Ireland based nutrition advisory service run by Nutritional Therapist Jane McClenaghan. Jane is passionate about the amazing therapeutic effects of good food. She has a busy clinic at Framar Health in Belfast, where she helps people with a variety of health imbalances, with a special interest in endocrine balance - including stress managment, fertility support and female hormone balance. Jane also gives talks and workshops for businesses, charities and other organisations in towns throughout Northern Ireland. She isthe resident Nutritionist on Carolyn Stewart’s U105 radio show, where she gives specialist advice on diet and nutrition.

🍒 Warming Winter Breakfast: Spiced Porridge with Cherry Compote ❄️Cosy mornings call for a bowl of pure comfort! This sp...
10/11/2025

🍒 Warming Winter Breakfast: Spiced Porridge with Cherry Compote ❄️

Cosy mornings call for a bowl of pure comfort! This spiced oat porridge with cherry compote is bursting with flavour, fibre, and antioxidants — and it’s made with frozen cherries, so you can enjoy it all year round. 💫

🥣 Serves 2

🍒 For the Cherry Compote:

150g frozen cherries
1 small orange (zest + juice of half)
3 cardamom pods

🌾 For the Porridge:

70g jumbo oats
2 dsp chia seeds
2 heaped dsp milled flaxseed
½ tsp ground cinnamon
½ tsp ground ginger
200ml oat milk
100ml water
A handful of walnuts
A handful of chopped hazelnuts (for topping)

👩‍🍳 Method

1️⃣ Make the compote: Zest the orange and add to a small pan with the cherries and juice of half the orange. Simmer for 8–10 minutes until thick and syrupy.
2️⃣ Cook the porridge: Combine oats, chia, flaxseed, and spices in a pan. Add milk and water, then cook gently for about 5 minutes until creamy.
3️⃣ Serve: Spoon into your favourite bowl, top with warm cherry compote and a sprinkle of hazelnuts.

✨ Tip: Frozen berries are frozen at peak freshness — locking in nutrients, flavour, and colour. Perfect for quick, nourishing breakfasts!

10/11/2025

Ever thought about your oral microbiome?
Most of us know about the importance of the gut microbiome for overall good health, but the bacteria in your mouth could be just as important. With links to endometriosis, inflammatory conditions, cardiovascular disease and cognitive decline, looking after your mouth microbiome should be a priority too.
Here’s some ways you can support a health oral microbiome:
• brush and floss regularly (of course!)
• eat a wide diversity of plant foods (anything your gut microbiome likes, your oral microbiome likes too!)
• if you’ve got any sign of gum disease, receding gums or dental implants, then consider using using an oral microbiome like prodentis
• talk to me about an oral microbiome test if you want to find out more
medicine

Who says summer’s over for berries? 🌿 This month, we’re celebrating our frozen berry heroes — the ultimate blend of fres...
06/11/2025

Who says summer’s over for berries? 🌿

This month, we’re celebrating our frozen berry heroes — the ultimate blend of freshness, nutrition, and convenience!

Picked at peak ripeness and frozen to lock in goodness, frozen berries are just as nutritious as fresh ones — sometimes even more!

✅ Nutritional Benefits:

🫐 Antioxidant power: Helps fight free radicals and supports a strong immune system.

🍓 Vitamin C boost: Great for skin health and recovery during the colder months.

🍇 Fibre-rich fuel: Keeps digestion on track and helps you stay fuller for longer.

❄️ Always in season: Enjoy your favorite berries all year round — no waste, no worries!

💡 Tip: Add a handful of frozen berries to your smoothie, porridge, or morning yoghurt for a burst of natural sweetness.

So this November, fill your freezer with colour, flavor, and nutrition — and make frozen berries your seasonal food hero!

You’ve probably tried it all — low fat, low carb, intermittent fasting, calorie counting — and yet… the results don’t la...
04/11/2025

You’ve probably tried it all — low fat, low carb, intermittent fasting, calorie counting — and yet… the results don’t last.

GLP-1 injections are becoming more popular, and while they can play a role for some, they don’t replace the need for real, sustainable changes to how we eat and live. The foundation for long-term weight management will always be nutrition and lifestyle.

Here’s where to start building that foundation 👇

🥩 Prioritise protein (25–30g per meal) — helps you stay fuller, balance hunger hormones and support your metabolism.
🌾 Add more fibre (around 30g per day) — great for appetite control, gut health and steady energy.
🥑 Don’t skip healthy fats — olive oil, avocado, nuts and oily fish help regulate appetite and blood sugar.
🌈 Eat the rainbow — colourful plants and herbs nourish your gut and metabolism.
⏰ Eat with your body clock — finish eating earlier in the evening and keep your meals within a 10–12 hour window.
💪 Build muscle — resistance training supports your metabolism and overall health.

✨ No single solution works for everyone — but small, consistent changes can transform your energy, appetite and wellbeing from the inside out.

👉 What’s one nutrition or lifestyle change that’s made a difference for you lately? Share it below ⬇️

Your nutrition needs to change during midlife—are you giving your body what it needs?Our November Revitalise Club topic ...
29/10/2025

Your nutrition needs to change during midlife—are you giving your body what it needs?

Our November Revitalise Club topic is a deep dive into your diet in 'Peri Menopause & Beyond'.

Join our supportive community of women who get it, and start feeling more like you again. 💚

The Revitalise Club is my online membership for women who want to take control of their nutrition in mid-life, reach their ideal weight, improve energy, and manage female hormone fluctuations.

Inside the club, you’ll learn how and why your body’s needs shift during this life stage—and how to adapt your nutrition to feel stronger, more energised, and empowered.

From weekly classes on hot topics to inspiring recipes, easy-to-follow menu plans, motivation and expert support—you’ll have everything you need to change how you eat for good.

✨ Your midlife wellness starts here.

💚 Join the club today or find out more via the link:
👉 https://www.vital-nutrition.co.uk/revitalise-club

☀️ It’s that time of year again – your seasonal reminder to top up on Vitamin D!With the darker days rolling in and suns...
27/10/2025

☀️ It’s that time of year again – your seasonal reminder to top up on Vitamin D!

With the darker days rolling in and sunshine in short supply, now’s the perfect time to give your body a little boost of the sunshine vitamin. 🌥️

Vitamin D is essential for:
💪 Strong bones and muscles
🧠 Brain and mood support
🛡️ A healthy immune system
💚 Heart health and overall wellbeing

Since our main source of vitamin D is sunlight, most of us in the UK (and Ireland!) are likely running low by autumn.

👉 It’s recommended that adults take a vitamin D supplement from October to May – ideally vitamin D3 (the most active form) and even better when paired with vitamin K2 for improved calcium absorption.

You can also get small amounts from foods like:
🐟 Oily fish (salmon, trout, mackerel)
🍳 Egg yolks
🍄 Mushrooms (leave them on the windowsill to boost their vitamin D!)
🥛 Fortified foods

Remember, vitamin D doesn’t just support your immune system—it also plays a big role in your mood and energy levels, helping to beat those winter blues.

☀️ So if you haven’t already, consider adding vitamin D to your daily routine this season. Your body (and mind) will thank you!

💊 For most adults, 1000–2000 IU daily is a good place to start—but if you’re unsure, get your levels checked with a quick at-home test.

💉Weight loss medications sound like a miracle cure for obesity. It is hard to argue with the results that people are see...
22/10/2025

💉Weight loss medications sound like a miracle cure for obesity. It is hard to argue with the results that people are seeing - weight loss, reduced cravings and regulated blood sugar. But there is a side that most people aren’t talking about…

👉 Significant muscle loss
👉 Digestive side effects
👉 Nutrient deficiencies

If your appetite has decreased, then every bite has to count. Here’s how to fuel your body if you are using GLP-1 meds:

🥚 1. Prioritise Protein
Up to 25–39% of weight lost on these meds may be from muscle — not fat.
✅ Aim for ~30g of protein per meal
✅ Choose real foods first: eggs, Greek yoghurt, chicken, tofu, beans, fish
✅ Track your intake with apps like MyFitnessPal
➡️ If needed, top up with a clean, low-additive protein powder

🌾 2. Focus on Fibre
High-fibre foods can ease digestive side effects and support your gut microbiome.
🥦 Choose wholegrains, veg, lentils, nuts, seeds, and fruit
💧 Fibre needs water — sip throughout the day (skip fizzy drinks and sweetened juices)

🍽 3. Eat Small, Frequent Meals
You may feel full faster — that’s OK.
✅ Smaller meals are easier to digest
✅ Sit down, slow down, and chew well
🕒 Try 3 smaller meals and a snack instead of 2 large meals

🥑 4. Include Better Fats
Fat can be harder to digest with these meds — but it's still essential.
✅ Add olive oil, avocado, nuts in moderation
❌ Avoid fried foods, rich sauces, and processed fats
✅ Try steaming, poaching or grilling your meals

🚰 5. Rethink Your Drinks
Too much fluid at meals can leave you uncomfortable
✅ Sip water or herbal teas between meals
❌ Avoid alcohol and fizzy or sugary drinks
🚶‍♀️ A short walk after meals may help with digestion

🍞 6. Avoid Empty Calories
With a smaller appetite, every bite has to count.
❌ Skip ultra-processed foods, white carbs, and sugary snacks
✅ Fill your plate with foods rich in nutrients: fibre, protein, healthy fats, and antioxidants

🏋️‍♀️ 7. Stay Strong – Protect Your Muscle
This is crucial.
✅ Include 2–3 strength-based workouts per week
✅ Resistance training helps preserve muscle during weight loss
📲 Not sure where to start? Try beginner workouts on YouTube (Joe Wicks is a great intro)

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Vital Nutrition is a Northern Ireland based nutrition advisory service run by Nutritional Therapist Jane McClenaghan. Jane is passionate about the amazing therapeutic effects of good food. She has a busy clinic at Framar Health in Belfast, where she helps people with a variety of health imbalances, with a special interest in endocrine balance - including stress managment, fertility support and female hormone balance. Jane also gives talks and workshops for businesses, charities and other organisations in towns throughout Northern Ireland. She isthe resident Nutritionist on Carolyn Stewart’s U105 radio show, where she gives specialist advice on diet and nutrition.