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Cathriona Hodgins Nutrition

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Cathriona Hodgins Nutrition

Tired all the time? Have you looked at your diet ? Cathriona is a nutritionist with a tailored appro What can I offer you?
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My services include consultations for individuals or family including 6 week programs covering weight loss, thyroid health and digestive support. My packages include food intolerance testing, weekly review of goals, meal planning and shopping tips
We are all individuals so a 'one size fits all' approach doesn't work. The result is a diet and lifestyle program tailored to the individual focusing on foods and specific nutrients.

24/12/2025

Happy Christmas everyone. 🎄🤶
We all need to hear this today !

12/11/2025

How are the dark evenings impacting your routine ?

With these dark evenings it's so lovely to cosy up beside the fire and tv.

But I find this can lead to old habits creeping in like snacking, staying up late watching netflix and not getting that exercise in. (This has happened to me a few nights recently, that 15 sec countdown between episodes kills me!)

I find November can be a month with two options-
📌to take action and get things done
or say
📌I'll do it in January.

Which option do you take ?

So my question to you is why wait till January ? If your not feeling yourself right now whether its poor energy, broken sleep, bloated or weight gain, why wait to become a better version of yourself ?

Recently with my clients in programs I have seen energy improve, motivation change, cravings disappear, hot flushes stop.

We are now discussing how to manage the christmas parties and get togethers that are coming up over the next few weeks.

I love when I hear my clients talk about
⚡️how their mindset has changed about food
⚡️how they are not counting calories but watching their marcos like protein, fat and carbohydrate ⚡️noticing the satiety value from these foods when they get the balance right for them.

I have a few more spaces left for new clients to start this month.
Would you like one ?

Pm me and let’s chat.

networkroscommon

18/10/2025

🥳 Happy World menopause Day 2025!

You may not be at this stage yet but all women will be at some point.

If you are perimenopausal or in menopause -What’s in your toolkit ?

5 key areas for your toolkit right now:

💤Making sleep a priority! No more skimping and catching up at the weekend. This is your stress reset button, you need to press this every night!

🩺GP- Is it time for a check up ? And I don’t mean your hormones which can be hard to test accurately especially in perimenopause. I mean the basics, vitamins D, Iron, B12 , cholesterol, Blood Pressure, Thyroid function. Plan it today if it’s been a while.

🥦 Power up your plate at each meal with more veg and more protein. We need at least 1.5g of protein per Kg of ideal body weight. That could be 100g per day.
Eggs, meat, fish, beans, lentils, nuts, yoghurt are all excellent protein sources.

💪 Exercise- our body and mind needs it right now ! Think strength training to maintain muscle mass. Or simply building in some hills to your walks or on the thread mill.

🗣️ Get support ! Friends or family, it’s time to connect with others.

Talk to your friends or sisters today about it and ask what’s in their toolkit ?

Get in touch for a free 20 min chat about your symptoms.

https://cathrionahodgins.com/free-20-min-health-review/

16/10/2025

Thanks to laoiscountycouncil for having me speak as part of Laois Climate Action Festival this week.

A very engaging group last night.

We looked at :
💚Sustainable food choices
💚Food as fuel
💚Seasonal eating
💚Food labelling
💚Reducing food waste

Small changes can make a difference !

networkroscommon

12/09/2025

Lovely evening on Wednesday night of good food, health and wellness with margaretskitchen_ie

The topic was Future Proofing your Life with every day diet.

At 40yrs plus, hormones shift, muscle mass declines, bone density drops, metabolism slows.

Nutrition becomes the lever that you can control daily and does influence our future health.

The Nutrition Pillars for Our Future Health that we discussed:

Making Protein Your Best Friend

✅Muscle = longevity currency.
✅Target: 1–1.5 g/kg bodyweight daily.
✅Spread across meals (25–30g/meal).
✅Sources: eggs, Greek yogurt, fish, poultry, tofu, lentils, beans, seeds.

Fiber as Medicine

⚡️Gut health drives inflammation, immunity, mood.
⚡️Target: 25–30g/day.
⚡️Sources: veg, berries, beans, whole grains, nuts, seeds.
💚Simple hack: half your plate veg at lunch + dinner.

Smart Fats for Brain + Hormones

📌Omega-3s = anti-inflammatory + brain protective.
📌Weekly target: 2–3 servings oily fish (salmon, sardines, mackerel) or
flax/chia/walnuts.
📌Olive oil over processed seed oils.

Lots of lovely food and tips to take away.

www.cathrionahodgins.com

02/09/2025

How is September looking for you?

This week I planned out the month with a client who is a teacher back to secondary school.
She got her timetable and it’s a full week with some busy evenings too.

🍳We discussed breakfast, a few options to have ready.

🍗High protein lunches as she has seen the benefit of it over the summer.

🏋️‍♀️An exercise routine that will fit in with her busy days, some online at home and some outdoors.
As she is perimenopausal weight bearing exercises are part of her sept plan to build strength and muscle to support the hormonal changes.

🥩We discussed iron sources and a supplement as her last test results were on the low end of the range.

🥬To ease some low oestrogen perimenopausal symptoms we discussed magnesium and omegas 3 and 7.

September is the big month of the year for change.

Whether you have kids in school or not its a big month of change.

Habits, activities, season, energy all changes in September.

We don’t always like change but planning for it makes it easier.

Let me help you map out your September and ease you into the autumn with my free health review.

https://cathrionahodgins.com/free-20-min-health-review/

27/08/2025

And there back ! 📚✏️📕🚌🚸
Phew !
Great to be back to the routine.

Here’s to a great term for all the kids going back this week and starting this week.

Flapjacks made and ready for lunch boxes this week.

25/08/2025

What back to school habits are you working on this week ?

✅I’m working on getting the kids into bed earlier this week and every week.

✅I’m also working on getting MYSELF into bed earlier ! Most important of all !!

✅There’s been more sweet things for all of us over the summer so that’s reducing too this week.

✅Snacks at night are going too this week kitchen is closed to teens at 9pm !

✅My youngest is starting secondary school 💕so we are breakfast planning for the longer school days, we need to fuel them well first thing.
Eggs, overnight oats, smoothie with high protein yoghurt are on the menu.

What habits are you working on this week ?

I would love to know. Please share with us.

01/08/2025

HELLO AUGUST – its not the start of Autumn it's the last flush of Summer.

August = the last hurrah of the summer.

You’ve got 31 days to plan that play date, plan more days out with the kids, get the uniforms, school shoes, plan that night out with your old school friends.

Phew its busy!

Lets get your August Nutrition Game Plan in place to get you through the month:

🥦 1. Greens Daily – non-negotiable. Liver cleanse and fibre boost.

💧 2. Hydration Check – 2 litres. No, coffee doesn’t count.

🛏 3. 7-8hrs Sleep – Don't wait for Sept to work on this. You need recovery now.

📉 4.Look at your sugar intake – the hidden kind in “healthy” snacks. Read labels.

🍑 5. Eat Seasonal – So much on offer right now-peaches, berries, beans, peas, courgettes, tomatoes. Better taste + more nutrients + cheaper.

Need support? Let’s chat. Info@cathrionahodgins.com

Network Ireland - Roscommon Branch

22/07/2025

🧠 World Brain Day 2025– Fuel Your Brain !🍎💪

As a nutritional therapist , I see firsthand how powerful, food can be for everyday brain health- for clarity, focus , steady energy, memory and for beating that brain fog. 😶‍🌫️

Today, on World Brain Day, let’s shine a light on how what we eat impacts how we think, feel, and function. 💭✨

Here are a few brain-loving nutrients to add to your plate:

🥑 Healthy fats (hello, omega-3s! In avocados, seeds and oily fish)

🍓 Antioxidants from berries, think red and purple

🥬 Leafy greens for memory- spinach, kale

🍫 Dark chocolate for focus (in moderation!)

💧 Hydration for optimal brain performance

⚡️Magnesium for healthy brain aging and to beat the fog 😶‍🌫️

Every bite is a step toward sharper focus, better mood, and long-term brain protection. 🧠💚

Nourish your brain—it’s the control centre that keeps it all going.

A healthy mind starts with what’s on your fork!

Small daily changes = long-term brain gains.
A personalized meal plan can improve your focus, energy, and long-term cognitive health. Ready to start?

Let’s boost your brain — naturally.
📅 Book your Brain-Boosting Nutrition Session today!
📧 info@cathrionahodgins.co

Drop a 🧠 if you’re ready to think clearer and feel better!

20/07/2025

Daily simple habits matter !

That small 1% change every day becomes a big change when it happens every day.

Last week my clients were focusing on the small things and they have seen big changes.

Small things like
✔️more water
✔️more veg in their day
✔️replacing phone in evening with a book
✔️planned times of meals
✔️getting up earlier
✔️having breakfast later

This has resulted in more energy, clarity, less bloating and weight loss too !

What small change do you need to make to get started ?

Let’s chat 💬
087 6355643
Info@cathrionahodgins.com

Network Ireland - Roscommon Branch

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Athlone

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+353876355643

Website

http://www.cathrionahodgins.com/

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