Grace O' Leary Nutrition

17/12/2025

Many women over 35 struggle with consuming a lot of

food in the evening, not because they lack willpower,

but because they've been in food restriction all day.

When we remove pressure, the nervous system calms,

hormones regulate and cravings lose their intensity.

One of my clients has stopped snacking in the evenings.

She stopped pressuring herself with food.

No calorie counting
No rigid rules

Just trust, nourishment, and listening to her body💗

15/12/2025

Build meals with multiple ingredients ingredients. Each "layer" adds specific nutrients that support blood sugar balance, gut health and hormones.

This approach is especially effective because it:

Improves nutrient density without strict dieting

Supports digestion and mircobiome diversity.

Helps prevent blood sugar spikes.

Keeps meals more satisfying, reducing cravings later.

Layering breakfast helps:

Provide steady energy through the morning.

Reduce cortisol spikes from carb only breakfasts.

Support metabolism and insulin sensitivity.

Improve bowel regularity and digestion.

10/12/2025

Before deciding to cut sugar, dairy, or gluten, it helps to clarify your "WHY."

The reason shapes how strict you need to be and which approach makes sense. Here's a way to think about it.

Ask yourself why you're considering elimination

1. Health symptoms:
⭐️Digestive issues ( bloating, gas, diarrhoea)? dairy/gluten might be culprits.
⭐️Skin problems (acne, eczema), sugar, and dairy could play a role.
⭐️Fatigue or brain fog? Sugar spikes and crashes or gluten sensitivity might contribute

2. Weight or body composition goals.
⭐️Cutting sugar usually has the most immediate impact.
⭐️Gluten or dairy may contribute if you eat a lot of processed foods

3. Lifestyle and sustainability
⭐️ Can you realistically maintain cutting one, two, or all three things out. Or are you thinking of just cutting out one thing.
⭐️Will it make social eating or cooking too stressful.

If this resonates, hit the 💜 button.

08/12/2025

Let's talk about one tiny habit that can make a difference for your digestion and overall well-being.

Want to boost digestion without changing your diet? Slow down.

Better digestion
⭐️Chewing more breaks down food mechanically, making it easier for your stomach to process.
⭐️Saliva contains enzymes that start digesting carbs.

Supports hormonal balance and satiety
⭐️Eating slowly allows your body time to register fullness signals, helping prevent overeating.
⭐️Helps balance insulin response and reduce bloating

Mind- body connection.
⭐️Mindful eating reduces stress, which positively affects digestion.
⭐️Slowing down, let's you actually enjoy your meal, a mental reset too.

Hit the like button if you're ready to slow down and actually enjoy your meals 😉

04/12/2025

Feeling extra hungry in this cold weather ❄️

You're not alone.... and there's a reason why cold salads just aren't cutting it right now.

As temps drop, your body naturally craves warmth and comfort- it's working harder to keep you warm and balanced. That means your digestion slows down a bit, hunger rises and those salads that felt good in Summer suddenly feel....meh

Here are some easy, hormone supportive, digestive friendly swaps to stay satisfied this season.

Soups
Butternut squash and broad beans
Minestrone soup, add a chicken breast

Choose fibre and protein
Lentils and veg
Chicken and veg
Turkey chilli
Beans and quinoa

Spices that warm from the inside out
Ginger
Cinnamon
Turmeric
Cumin

Hit the like button if you're ready to swap cold salads for warm nourishing meals 💗

02/12/2025

The benefits of grinding flax and chia seeds.

Better nutrient absorption

Whole seeds often pass through the gut undigested. Grinding makes omega 3, fibre, and lignans easier for the body to use.

Supports hormone balance

Ground seeds release lignans that help support estrogen balance, especially helpful for women over 35.

Boots Digestion

Ground flax and chia are easier on the digestive system and keep things moving.

Helping women over 35 + feel better from the inside out - follow for more tips to help improve your digestion💗

21/11/2025

As the temperatures drop, it's completely normal to crave something more comforting than a cold salad. The good news? You can stay nourished and energised and support your hormones and digestion with warming, grounding meals.

Some options would include:

Slow burning carbs like oats, brown rice, and sweet potatoes.

One pot meals like soup, stews

Roasted root vegetables

Healthy fats like nuts and seeds, avocado.

Warn drinks that support metabolism and circulation
Try
Ginger tea
Turmeric latte
Warm lemon in the morning

19/11/2025

1. Eating too fast.

Why is it a problem:

Rushing meals makes you swallow more air and prevents proper chewing, which puts extra strain on your digestive system.

Simple fix

Slow down intentionally

Aim for 10-15 mins per meal

2. Drinking loads of water with meals

Why is it a problem

Large amounts of fluid can dilute digestive enzymes and stomach acid, making digestion less efficient.

Simple fix

Sip, don't drink it back fast during meals

3. Unmanaged Stress

Why is it a problem

Stress activates the "fight or flight" response, which slows digestion and can cause bloating, cramping or irregularity.

Simple fix

Pause before eating, take slow breaths

Build small stress relief habits - short walks, stretching, journaling, meditation

Avoid screens

4. Excess caffeine

Why is it a problem

Too much caffeine can irritate the gut, speed up digestion too much, or trigger acid reflux.

Simple fix

Limit caffeine to earlier in the day

Try alternating coffee with herbal teas

Avoid drinking coffee on an empty stomach

Hit the like button if this resonates 💗

18/11/2025

https://www.echolive.ie/wow/arid-41740602.html

Delighted to feature in yesterday's Echo.
Thanks Chris Dunne

Reach out if you’re ready to make small, consistent changes to your health💗

Health and nutrition coach, Grace O’Leary, tells CHRIS DUNNE how one run changed her life. She shares advice on resetting and recharging.

17/11/2025

Consistency builds real change.

Your body adapts through repeated signals, not one intense workout or one perfect day of eating. Small habits done regularly create lasting results over time.

Sustainable habits beat short bursts

Pushing hard for a week and burning out doesny compare to steady, manageable routines. Consistency is easier to maintain when habits feel realistic.

Recovery

Your body becomes stronger during recovery, not during stress. Being easy on yourself often means respecting your energy levels, sleep needs and mood.

Ready to build consistency
What's one habit you are working on right now? Let's keep each other accountable.

12/11/2025

Tips💗

Eating smaller balanced meals can help minimise symptoms.

Stay hydrated, eat fibre rich foods, and manage stress. Even small changes like deep breathing can regulate cortisol and support digestion.

Protein, carbs, and fats will stabilise blood sugars and reduce low mood.

10/11/2025

Why counting calories isn't always the best idea.

Counting calories can seem like a simple way to manage health and weight, but it doesn't tell the whole story. Health is about nourishment, balance and how your body feels day to day.

Here's why calorie counting can sometimes backfire.

1) Not all calories are equal
100 calories of almonds and 100 calories of chocolate affect your body in different ways. Nutrient dense foods provide vitamins, fibre and healthy fats that support long term well being - not just energy in.

2) It can lead to food anxiety
Constant tracking every bite can take the joy out of eating. Food is fuel, but it's also connection and comfort. When the focus is on numbers, you can lose touch with hunger cues and satisfaction.

3) Your body needs change daily.
Stress , sleep, hormones and exercise influence how much energy your body needs. A fixed calorie count doesn't account for those natural fluctuations.

4) Eating balanced meals with whole foods, lean proteins, healthy fats and plenty of colour does more for your health than hitting a certain calorie count.

Ready to focus on how you feel, not just what you count.

Hit the like button for nourishment over numbers💗