Nutri Talks

10/02/2020

There I am now in Irish Runner Magazine. Lots of fab content in this month's edition. Pick up a copy now😀🏃‍♀️🏃‍♂️

07/01/2020

Just back from a fab holiday and total indulgence but I missed my veggies. They were few and far between in northern Spain. Once upon a time they were the poor man's food and it seems it's stuck as there was hardly a vegetable in sight.
This got me onto planning breakfast and what to eat that is quick, savoury and going to nourish me. Savoury porridge anyone?
I got the recipe from Give it a go, it literally takes 7 minutes!
RECIPE
➡️ Mushroom and leek savoury porridge topped with more sautéed mushrooms and kale along with a poached egg.
1️⃣ Fry a handful of mushrooms and half a finely sliced leek together for about 5mins or until soft.
2️⃣ I used 60g of oats with 250ml of water/milk and heated for 4mins whilst stirring.
3️⃣ Whilst the oats are heating, cook your poached egg (I added a little vinegar to the saucepan) for 3-4min once the water is simmering.
4️⃣ Just before the oats are cooked, mix in the leek and mushroom mix, serve in a bowl and top with the poached egg.


📸 and repost

04/12/2019

Anyone for Hot Chocolate?☕

The shops are bustling, the weather is frosty, darkness falls around 4.30pm and Christmas songs are playing constantly (already 🙃). It all feels very Christmassy. On top of all that the coffee shops are selling their delicious range of hit drinks...yum!

But they do come at a hefty cost to your pocket and your waistline. So be mindful to enjoy them as a treat not a daily occurrence!

🔊Remember no more than 30g of sugar per day for anyone over the age of 11yr old is recommended. A good alternative is to go for low fat milk, leave off the cream or have a nice hot cup of tea!

Here's 10 hot drinks and the calories and sugar they contain:

• Starbucks Signature Caramel Hot Chocolate – 758cals, 94g sugar

Caffe Nero Salted Caramel Hot Chocolate with Whipped Cream – 503cals, 60g sugar

Starbucks Gingerbread Latte – 523cals, 57g sugar

Insomnia Hot Chocolate (16oz) – 582cals, 55g sugar

Costa White Hot Chocolate – 417cals, 43g sugar

Insomnia Chai Latte (16oz) – 312cals, 40g sugar

Costa Hazelnut Praline & Cream Latte – 388cals, 33g sugar

Pret Rice-coconut Crème Brulee Latte – 216cals, 32g sugar

McDonald’s Millionaire Latte – 248cals, 29g sugar

Butlers Hot Chocolate with no cream – 240cals, 29g sugar

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30/11/2019

Does anyone want to be on a warm sunny 🌞 beach?

At this time of the year I find my mood dips ⬇️ and my motivation to get out is much lower.One thing I really miss is some sunshine so I take one dose of Vitamin D (10mg) a day. It helps with my mood, honestly.

I am outdoors everyday for at least an hour but with no sun my skin has no vitamin D to absorb. ☀️☀️☀️You can get this wonderful vitamin through some foods but it is not as powerful as the taking it from the sun or a supplement.

Good food sources are 🐟 oily fish – such as salmon, sardines, herring and mackerel. Red meat, liver, egg yolks 🍳 and fortified foods – such as most fat spreads and some breakfast cereals.

So if you find your mood a little lowered it may be worth getting some of these foods or taking a supplement between October and March. t's so important to do your best to feel good.❤❤❤

10/09/2019

1 hour and 45 mins a week!!! We do need to change the message.

Scary the amount of self negative talk I hear from kids & teenagers in clinic at times. Also shocked at a statistic I read earlier this week, that the average teenage girl spends 1 hour 45 mins preparing for selfies each week 😞
A few of my thoughts;

⭐️ A body is much more than something to look at

⭐️ All bodies are worthy

⭐️ We all need to speak kindly about all bodies

⭐️ All bodies are good bodies

⭐️ Body shape does not equal health

⭐️ We need to celebrate body differences

⭐️ Avoid stigmatising language

⭐️ We should absolutely challenge media messages & images

30/08/2019

The first thing you can do is to try and break the shame and secrecy your daughter feels about the problem

26/08/2019

Feeding a deer in the garden some apples...always a Nutritionist 🤣😍🍎

23/08/2019

The dreaded lunch box season is almost upon us😭

There is not one parent I have met who jumps for joy at the thought of making a lunch box EVERY SINGLE DAY. It is even worse when you open it after their day of school to see it still full😣

To keep things easy for yourself and make sure your child is having a healthy lunchbox, here's a few handy tips:

🍞🥖🥐🥪🌯Select one starchy food. This can be a small roll, sandwich, wrap, bagel or pitta bread. Choose wholegrain or wholemeal. If your child really dislikes brown bread try to alternate between white and brown to get them used to it.

🍉🍏🍌🍓🍊Next some fruit is always good, choose something different each day. Banana, Apple (cut this up and pop an elastic band around it to keep it from browning), grapes, raspberries, strawberries, plums, peeled tangerines.

And vegetables...chop up carrot, cucumber, celery or peppers and a small pot of reduced fat hummus🥕

Greens 🥦always try to add some salad to your child's sandwiches.

Add a small snack such as unsalted popcorn, rice cakes, raisins, small pot of low sugar granola❤

💧Hydrate! Make sure they have a leak proof bottle of water.

And finally for primary school children a small note telling them how great they are can go a long way😍

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20/08/2019

Grab your copy. Out now x

The wonderful Laura Willard, aka Nutri Talks returns in the current issue of Irish Runner Magazine with some super advice on how to keep your wee ones fuelled for fun activities! Pick up a copy now!

20/08/2019

Great news ❤

Retailer hoping to take 2.5 million plastic bags out of circulation over the next year

20/08/2019

It's almost back to school time and some kids will have a few worries, naturally. Here's a great article on dealing with it in a supportive way for you and your child.

Worrying and parenting go hand in hand like rhythm and blues. This is especially true during times of transition, such as children's return to school after the summer, which can reignit

14/08/2019

Chicken and Broccol bake for a quick family friendly dinner. Method in my stories. Seriously tasty dinner that takes less then an hour from chopping the veggies to eating. Enjoy x

Recipe from Safefood.