Ann Ahern Nutrition

27/01/2026

A beautiful sunrise this morning after all the rain yesterday, Rainy days can affect us more than we realise.
Morning sunlight helps regulate our body clock, mood and stress response.
Taking a moment to notice a sunrise or sunset isn’t just beautiful- it’s biologically calming.
A reminder that no matter how long the grey lasts, the light always returns.

18/01/2026

A little add on to my tea post…

If you loved the bedtime tea I shared recently, I just wanted to add that you can absolutely enjoy a version of this tea during the daytime too with the ingredients chosen for their warming, soothing and anti inflammatory properties.

For a daytime blend I like to use:
Cloves
Cinnamon sticks
Stem ginger
Dried orange peel
Boiling water

Simply add the ingredients to a tea strainer, cover with the boiling water and allow it to infuse. You can make it by the cup - or even better make it up in a flask.

The flask I’m using here holds 1 litre, which means it can comfortably go towards your 2 litres of daily hydration. I love keeping a flask of this on my desk and gently sipping it throughout the day - it’s warming, aromatic and lovely alternative to plain water.

15/01/2026

Simple, foundational changes are often a powerful starting point. However, when digestive symptoms have been present for a long time or when symptoms don’t improve, it may be a sign that more personalised support is needed.

Gentle, individualised support matters 💙🩵

13/01/2026

Some helpful tips to support your liver which in turn will help thyroid hormone conversion.

12/01/2026

11/01/2026

Over the next few days, I’ll be sharing gentle, practical ways to support gut and liver health through nutrition and daily habits - not as a quick fix, but as foundational support for overall wellbeing.

Sometimes the most powerful changes begin with understanding how the body is designed to work.

05/01/2026

Nutrition and Circadian Rhythm

The body responds to light before it responds to food.
Morning daylight helps regulate appetite, blood sugar, digestion and sleep - foundations of nourishment that are often overlooked, especially in winter.
Sometimes supporting your nutrition begins before breakfast, with light, fresh air and a few quiet moments outside.

A small but helpful tip: morning sunlight works best when it reaches the eyes directly. If possible spend a few minutes outdoors without sunglasses ❤️

Wishing you all a very happy and healthy 2026 ❤️

08/10/2025

The Power of Cooked & Cooled Potatoes 🥔🌿

Potatoes can be such a nourishing, grounding food - and when you cook them, they actually change structure in a way that supports your health even more.

Here’s why:

👉🏼When cooked potatoes are cooled in the fridge, some of their starch turns into a resistant starch - a special form that feeds your good gut bacteria, helps balance blood sugar, and improves insulin sensitivity.
👉🏼This is especially supportive for peri- and menopausal ladies, as lower oestrogen levels can make blood sugar and insulin balance more challenging.
👉🏼The longer you leave them to cool (even a day or two or three!) the less digestible starch they contain - meaning a gentler impact on blood sugar and gut health.
👉🏼Cooked, cooled potatoes are also a brilliant meal-prep food - they keep well for several days and can be used in delicious, nourishing salads. They’re ideal served cold as a potato salad. My favourite is (as in the photo)served with a French dressing ( see below) with halved cherry tomatoes and fresh parsley (one of my favourite herbs, for its cleansing, anti-inflammatory and mineral rich properties - see my earlier posts)

My healthy everyday salad dressing:
🫒2 tablespoons Cold pressed extra virgin olive oil - heart healthy fats for vitamin absorption
🍎1 tablespoon Apple cider vinegar-supports blood sugar balance
🌾1 teaspoon Wholegrain mustard - adds antioxidants and depth of flavour
🧂Sea salt and black pepper - for minerals and balance.

Shake it all together and pour over cold, cubed potatoes. Add cherry tomatoes and a generous handful of fresh parsley.

06/10/2025

Why Cooked Carrots are Even Better 🥕🔥

👉🏼Carrots are rich in beta carotene, the antioxidant that gives them their orange colour and converts to Vitamin A, essential for healthy skin, eyes and immunity.
👉🏼Cooking carrots increases nutrient absorption. When heated, their skin walls soften, making beta carotene easier for your body to access and use.
👉🏼Raw carrots are still good because of their fibre content.
👉🏼Cooked carrots offer more available antioxidants and Vitamin A potential.
👉🏼Because Vitamin A is fat soluble, serve cooked carrots with a little healthy fat (olive oil, avocado or nuts/ seeds)to boost absorption.
👉🏼The best cooking methods are: steaming, roasting or simmering - gentle heat preserves flavour and maximises nutrition.

04/10/2025

Chew on These - Cloves 🦷

Cloves aren’t just a spice for curries or mulled wine - they’re packed with lots of health benefits too.
Cloves owe many of their health benefits to eugenol, a bioactive compound responsible for their warm aroma and potent anti- inflammatory, antioxidant and antimicrobial effects.

They:

✅Support oral health and fresher breath
✅Acts as a natural anti-inflammatory and antioxidant
✅May ease indigestion and nausea
✅Has mild antimicrobial and anti-parasitic properties

👉🏼 How to use:
🦷Chewing: 1-2 cloves slowly after a meal can help with digestion and breath freshness. The flavour is strong, but thats where the goodness is.
☕️Tea: Steep 3-4 cloves in hot water for 10 minutes. This gentle infusion may soothe digestion and can be a comforting choice if you’re on a liquid diet or feel the early twinges of diverticulitis.

💡Bonus uses:

🌿 A warm clove tea can be used as a gargle for a sore throat - because of its antibacterial and soothing properties.
🦷 For a mild toothache or gum irritation, a whole softened clove or diluted clove oil has a gentle numbing effect - a traditional remedy with modern science behind it.

⚠️Note: Too many cloves or concentrated oil can irritate the mouth or stomach, so a little goes along way.

Bottom line: cloves are tiny but mighty - supporting oral health, digestion and can help calm inflammation naturally.

02/10/2025

Health Hacks with Science Behind Them🤓

Why Cooked Tomatoes are Better Than Raw

Did you know that cooked tomatoes become more nutritious when they’re cooked?

Heating tomatoes boosts the availability of lycopene - a powerful antioxidant that gives them their red colour.

Lycopene has been linked to:

❤️Better heart health
🛡️Protection against cell damage
🎯May help reduce the risk of certain cancers

Raw tomatoes are still fantastic - full of vitamin C 💪🏼and hydration 💧-but when you cook them (in sauces, soups or roasted), your body absorbs lycopene more efficiently.

👉🏼 Tip: Lycopene is fat soluble, so cooking tomatoes with a drizzle of olive oil makes absorption even better.

Bottom line: Raw or cooked, tomatoes are healthy - but a mix of both gives you the best of both worlds.

Save this tip and keep an eye out for more nutrition hacks coming soon. 🫣😉

06/07/2025

Simple Omega-3 Rich Mackerel Salad

Today’s lunch was quick, fresh and full of healthy fats and protein.
Protein: 13g
Healthy fats: 18g
Fibre: 4g

A great source of Omega3, anti-inflammatory fats and enough protein to keep you going.
You can always add some chickpeas or a boiled egg if you want to push the protein even higher.