Grace O' Leary Nutrition

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Grace O' Leary Nutrition

I help women struggling with excess weight and low energy. By improving gut health you will feel slimmer and more energised.

05/02/2026

Why snacking can cause bloating?

1. Your digestion needs breaks

Every time you eat, you turn on stomach acid, enzymes, bile and insulin. Constant snacking = digestion never fully completes.

Result - food can ferment in the small intestine instead of the large intestine - causing gas + bloating
This is especially common with someone who has low stomach acid.

2. Blood sugar spikes = hormone chaos

Frequent snacking especially on carbs can
Spike insulin repeatedly
Increase cortisol
Affects oestrogen dominance

Hormone imbalance = slower digestion, more water retention, more bloating

3. Incomplete digestion leads to food sensitivities
When food isn't fully broken down.

Proteins can irritate the gut lining
The immune system reacts
Bloating shows up even with clean foods.

If this sounds like you, try spacing your meals today and notice how you feel.

Small shifts can make a big difference

30/01/2026

Frozen fruit

Often picked and frozen at peak ripeness, which locks in nutrients.
Some vitamins (vit C) can be better preserved than in fresh fruit that has travelled and sat on shelves for days.
May lose a bit if texture, but nutrient loss is minimal.
Frozen fruit is almost always cheaper.

Fresh fruit

Can be excellent if eaten very soon after harvesting.
But nutrient levels decrease over time due to transit and storage.
If non local or out of season can be less nutrient dense than frozen.
Fresh fruit can be pricey when out of season.

The differences between the two are so small that they don't matter for health.

Buy fruit in season, and don't hesitate to choose frozen when it's not

28/01/2026

Omega 3 fatty acids are beneficial nutrients that can be included easily in everyday meals.

They come from both animal sources such as salmon and mackeral.

Plant sources include flaxseeds, chia seeds and walnuts.

Adding omega 3 to meals make them feel more satisfying and balanced, as healthy fats contribute to fullness and steady energy.

Beyond that omega 3 helps support a variety of systems in the body, including the heart, brain, joints and eyes.

They also play an important role in supporting the body's daily functions helping cells work properly and contributing to overall wellness.

Start boosting your meals today by adding omega 3 rich foods like fish nuts and seeds to your plate.

26/01/2026

If you're exhausted, bloated and sruck with weight that won't budge the answer isn't more restriction or harder workouts.

It's movement that supports energy flow, digestion and hormones especially after 35.

Your body isn't broken it is asking for a new approach.

When you proritise energy flow your body works with you again.

Ready to stop fighting your body and start supporting it?

DM "flow" and lets talk about what your body actually needs.

21/01/2026

Food Intolerance testing

19/01/2026

Most of our lives—work, school, and social schedules—operate on a seven-day cycle. By starting on a Monday, you align your new habit with your existing routine.

Consistency: It is easier to track progress when your "Day 1" matches the "Day 1" of the calendar.
Planning: Most people use Sunday or Monday morning to organize their week, making it the natural time to slot in a workout or meal prep.

Success on a Monday sets a positive tone for the next six days. If you successfully stick to your habit on the first day, you build immediate self-belief.

Start small. Don't try and change everything at once.

🔑

16/01/2026

The Gut - Brain Axis

Your gut and brain are in constant communication through something called the gut - brain axis.

This connection works both ways.
⭐️Your brain sends signals to your gut
⭐️Your gut sends signals back to your brain.

That's why stress can cause:
⭐️ Bloating or constipation
⭐️Diarrhoea
⭐️Nausea
⭐️ Loss of appetite or cravings

And why poor gut health can lead to:
⭐️Brain fog
⭐️Low Mood
⭐️ Irritability
⭐️ Anxiety

As we age, we're already dealing with
Hormonal shifts
Stress
Poor Sleep
Blood sugar dysregulation

If the vagus nerve isn't supported the body stays in fight or flight, and you can not digest food properly no matter how clean you eat.

Hit the like button if this made you realise your gut might be reacting to stress, not just food💗

09/01/2026

Balanced meal on a dreary January evening

Carbs - wholemeal pasta
Protein - Mozzarella
Fibre - peppers, tomatoes

Made in 12 mins💗

07/01/2026

Eggs are one of the few foods that contain all nine essential amino acids.

They are also rich in choline (great for brain health) and vitamin D, which can be hard to get from food during the winter months.

An omelette is ready in under 5 minutes, yet it provides a hot, savoury, and substantial meal.

When you eat these three foods together, they work as a team to keep you full until morning.

Give it a go some evening 💗

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.

Address

Douglas
Cork

Telephone

353874164485

Website

http://www.ghncoach.com/

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