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Monday 9am - 5:30pm Tuesday 9am - 5:30pm Wednesday 9am - 5:30pm Thursday 9am - 5:30pm Friday 9am - 5:30pm

McGreals Nutrition

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McGreals Nutrition

Nutritionist (BSc, ANutr) working within McGreals Pharmacies in Blessington, Baltinglass, Newbridge,

07/12/2022

Join our community 6-week online sustainable weight management programme!

Are you fed up of yo-yo dieting?
Do you want to improve your nutrition for sustainable weight loss?
Are you looking to improve your overall diet and nutrition?

Then, our Nutritionist-led programme is perfect for you.

When it comes to nutrition, no one diet fits all. Our programme is individualised to you and your health goals.

First have an individual consultation with Sinead (our Nutritionist) to set your goals to achieve weight loss

Each week meet online with a small group for nutrition education and discussion

Receive meal and snack ideas and shopping lists

Benefits
✅ Learn how to improve your diet, health without restriction
✅ Learn how to achieve sustainable and long term weight loss
✅ Learn from someone with expert knowledge and qualifications
✅ Ongoing support from a small community striving for the same goals
✅ Consistent support from a Nutritionist
✅ Evidence based nutrition advice
✅ All groups are small, private and confidential

Let us help you to get the new year off to a healthy start and make sustainable lifelong changes 🏃🏼‍♀️

Beginning week commencing 2nd January.

Email nutritionist@mcgreals.ie for more information or to book in

‼️ we want to keep the group small so spaces are limited, book in now to avoid disappointment‼️

02/12/2022

“Cut carbs and you’ll lose weight”, sound familiar? 🍞🥖🍝

I think we all, at some stage, have heard this phenomenon. However, did you know that when you cut carbs from your diet your glycogen decreases. Glycogen is the storage form of carbohydrates in our muscles and liver. Glycogen also stores water in the body.

❌Therefore, when we cut carbs, the weight is likely water and not fat.

🧠💪🏼Carbohydrates are an important source of energy and fuel our brain and muscles. Cutting carbs may lead to lack of concentration and inhibit exercise performance, resulting in early fatigue.

Although you can control the portion sizes and opt for whole grain carbs to provide fibre 🍞

30/11/2022

How to build a balanced plate 🥦🥯🍛🥗

Are you looking to eat healthier but not quite sure where to start? Here’s a tip…

A basic guide to having balanced meals is filling 1/2 your plate with fruit, veggies or salad, 1/4 with protein (e.g meat, fish, beans, peas, lentils), 1/4 with carbohydrates (whole grains if possible to increase your fibre intake) and some healthy fats (e.g nuts, seeds, avocado, olive oil).

This is a basic guide to help you and may need some customisation to meet your individual needs, this is where working with a nutritionist or dietitian can help!

29/11/2022

My go to smoothie 🍓🍌

This is a handy breakfast (include some oats) or snack! I also sometimes have this after training in the evening if I ate dinner before training but want an easy digestible post workout recovery meal!

In a blender mix:
* 1 banana
* Frozen berries
* Greek yoghurt (for added protein)
* Honey (if you like it sweet)
* Oats
* Options: add some seeds, nuts or nut butter to provide healthy fats and protein. You can also add some protein powder to increase the protein content.

28/11/2022

CALCIUM 🥛

Function:
* Essential for strong bones and teeth
* Functioning of muscles and nerves

Calcium deficiency can lead to:
* Brittle and weak bones
* Osteopenia or osteoporosis

How much:
* Most adults need approx 700mg calcium

Sources:
* Dairy is the main source of calcium e.g., 125g yoghurt, 200ml milk or 30g cheddar cheese. Choose fortified milk if opting for dairy alternatives
* Other sources of calcium: tinned fish, tofu, dark green veg (kale or spinach), tahini, pulses (chickpeas)

☀️ Vitamin D helps to absorb calcium in the body so if you are living in Ireland make sure to take a vitamin D supplement 10mg from Halloween to St Patrick’s day!

09/11/2022

Vitamin D supplements💊💊

Vitamin D is required for calcium therefore it plays a role in bone and dental heath🦴🦷 Vitamin D also plays a role in supporting the immune system and has been linked to improved mood 😁

Food sources of vitamin D include oily fish, fortified milk, cereals and eggs. Although most people won’t get enough vitamin D from diet alone.

Our skin produces vitamin D when it is exposed to sunlight ☀️ However, in Ireland we don’t get enough sunlight in the winter months.

Therefore, it is recommended that people living in Ireland supplement with 10mg of vitamin D per day from Halloween to St. Patrick’s day ☘️ 💊

04/10/2022

COMPETITION TIME‼️

Our sister company here at McGreals, is the Official Clean Air Partner to . Clean air, hydration and good nutrition are essential for performance and health.

I am delighted to give away 2 tickets to Leinster vs Sharks this Saturday 8th October in the RDS!🏉 It’s going to be a great Family Fun day with entertainment for all the family. Pop by our Magic Machine in the family fun area and speak with some of our team.

To enter simply:
✅ Like and share this post
✅ Comment below
✅ Make sure you are following

Winner will be announced on Friday morning 🎉

14/09/2022

I have been loving this dinner recently 🥰 Even better it’s super quick and easy, perfect for a midweek meal✅

All you need:
* Goats cheese
* Chicken
* Tomatoes
* Apple
* Lettuce
* Crispy potatoes
* Carrots
* Onion

For the dressing:
Mix 1tbsp Dijon mustard, 1tbsp honey and 3tbsp balsamic vinegar. Season with some pepper.

05/09/2022

Including a range of different plant-based foods in your diet leads to a diverse, happy and healthy gut!

Each week, aim for 30 different plants from all plant-based food groups including fruits, vegetables, legumes, nuts, seeds herbs and spices.

It may sound tricky, but it adds up quicker than you think!

01/09/2022

Here’s a super quick and easy midweek dinner 🍛

All you need:
500g minced beef or turkey
1 onion
3 garlic cloves
Approx. 2cm fresh ginger
1 red chilli
1tbsp brown sugar
2tbsp light soy sauce
1tbsp sriracha sauce
Juice 1 lime
Whatever veg you want- I used peppers, peas and corn

Method:
1. Heat the oil in a large frying pan. Fry the onion, ginger, garlic and chilli for 1 minutes.
2. Add the mince and cook until golden brown.
3. Add in the sugar, soy sauce, sriracha and lime juice.
4. Add in the vegetables
5. Cook until meat is cooked through and vegetables are soft.

Serve with rice or iceberg lettuce

Enjoy ☺️

Address

Main Street
Blessington
W91TR83

Opening Hours

Monday	9am - 5:30pm
Tuesday	9am - 5:30pm
Wednesday	9am - 5:30pm
Thursday	9am - 5:30pm
Friday	9am - 5:30pm

Telephone

+3531890929259

Website

https://mcgreals.ie/

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