http://nutritionhealthwellness.ie/

Nutrition Health Wellness, Clifden, Galway & Thurles, Tipperary, Galway (2025)

23/09/2023

Available from Monday!
Don’t miss out, sign up now.
Start when it suits you 🥳

20/09/2023

Join me for our next Beginners Yoga Series starting next week.

In this slow paced 6 week course we gradually introduce you to traditional yoga postures and practices including breathwork, mindfulness and meditation methods.

Each week you’ll receive new recordings, plus additional bonus videos and workshops.

You will have continued access to all videos shared for the duration of term should you wish to repeat them or if you happen to miss a week you won’t fall behind.

This course is suitable for absolute beginners or those looking to gain a better understanding and confidence in their practice.

We ran this Successful 6 week Beginners Yoga Course during the summer -Swipe across to read past students' feedback.

Starts next week - Monday, 25th September and is available now for only €49.

Dm for more details or to sign up.

09/09/2023

Looking for a low sugar super simple muffin... then you should give this recipe a try.

Honestly they're so easy, my toddler could nearly make them. Well she helps and she certainly loves eating them - of course.

We opt for unsalted butter and use whatever berries we have.

Lately we've been making them with the gorgeous wild blackberries that we've picked on our daily walks.

They're a perfect on the go snack and an ideal option for the lunch box.

Let me know what you think?

Don't forget to sign up to my mailing list.
You get earlier access to up coming courses, promotions and recieve bonus info.
Link in bio or pop me a dm with your email.

29/08/2023

I’m sure you are looking forward to returning to routine, but often back to school can mean more bugs, sniffles, colds and whatever else is doing the rounds. If you’re concerned and are wondering what you can do to support your kids immune system and overall health as they transition back to school…. Then follow these pointers and get them off to a healthy start.

Hydration:
Adequate hydration is absolutely essential for normal bodily function and for supporting overall health. Being just the slightest bit dehydrated can drastically affect our concentration too. Encourage children to drink plenty of water. Get them to refill their new favourite water bottles throughout the day. They may need reminding regularly.

Nutritious Diet:
Ensure your children's diet is nutritional balanced. Try to use fresh whole ingredients when preparing meals. Include an abundance of fruits and vegetables, a variety of whole grains and lean proteins - animal and/or plant-based. Limit overall processed foods and sugary snacks as much as possible.

Restorative Sleep:
Quality sleep is essential for children's physical and cognitive development. Establishing a consistent routine and sleep schedule is vital for achieving sufficient sleep. The recommended sleep needs of 6 -13 year olds is between 9-12 hours per night and 14-17 year olds between 8 -10 hours per night.

Regular Exercise: outdoors
Physical activity is important for physical health, supports mental well-being and improves focus. If you can find activities to do outdoors not only will you achieve the benefits of exercise but it’ll help support healthy sleep patterns and naturally increase Vitamin D levels, essential for immune system function and shown to help with the prevention of colds and flus.

Relaxation Pratices:
School can be stressful. Especially those initial weeks back. You can help your children manage their stress by promoting open communication and showing them relaxation techniques.

Supplements:
Supplements cannot replace a healthy diet and lifestyle. Consider: Vitamin D3. Probiotics, Children's Multi Vitamin, Elderberry, Echinacea, Vitamin C, Zinc, honey, Garlic, Ginger, Lemon.

Any Questions? DM me.

28/08/2023

I’ve been very quiet here of late, taking a step back from social media.
Conserving my energy and practising all that I so passionately preach to my clients as I grow a NEW LIFE!!

Yes I am delighted to announce that our little family of 3 will soon become a family of 4.
New addition arriving November.

I am mostly well and Baby is thriving and I'm feeling mostly well - experiencing all the lovely pregnancy symptoms but that's normal and I'm so incredibly greatful to be growing new life.

Pregnancy second time round is certainly more challenging! I've been using every tool in my box to keep on top of things but I'm feeling the greater demand on my body and am definitely more fatigued this pregnancy.
Running around after a delighfully toddler all day and the odd broken nights sleep here and there is contributing.

My intention is to continue supporting clients as much as possible until my maternity commences the end of October. I' am working at a limited capacity, trying to prioritise my current clients.
But if you think you might be interested in working with me please don’t hesitate to get in touch, I'll do my best to accomodate you.

05/07/2023

As a naturopathic nutritionist I’m conscious of not only what goes into my body but also what goes on it. I always try to choose products made with natural ingredients and being summer I’ve been busy researching safe sun care products for myself and my family. Here's why we’ve switched to mineral sunscreen.

First let's look at the different types of sunscreens available.

There are two basic types; chemical and physical, (or mineral as they're commonly known). Both offer protection from the sun's rays, but they work differently.

Chemical sunscreens are absorbed into the skin and filter by absorbing harmful rays, while mineral sunscreens act as a shield reflecting them away without penetrating the skin.

Chemical sunscreens are the most common type. They contain one or a combination of chemical UV filters, inc: oxybenzone, avobenzone and octisalate.

These active ingredients have been linked to endocrine disruption (meaning they can block or alter proper hormone function), breast cancer, negative birth outcomes, reduced male fertility, and other possibly cancer.

Besides these, sunscreens also contain other known endocrine disturbing ingredients to make them more lightweight, smooth, and wearable.

“I don’t use them that often”......

In 2020 the FDA released results of testing that showed chemical UV filters were still detectable on the skin and in the bloodstream many weeks after application. Concentrations of oxybenzone in the bloodstream were more than 180 times the level of concern after a single application and were more than 500 times higher after just four days of regular use.

If we’re applying these ingredients to our skin daily, imagine the levels that are/would be circulating in our bodies.

Horrifying! I was slapping this stuff on for YEARS.

Mineral sunscreens are often written off due to the 'white cast’, but thanks to innovative formulas this is no longer an issue and there are many to choose from.

Make sure that the product you choose doesn't contain other known harmful synthetics such as dyes, fragrances, parabens and phthalates.

See my stories/comments for recomendations and more details.
Read my previous post on “Sun safely"

06/06/2023

How to Protect Yourself and Your Family From the Sun Safely

☀️ Use Safe Sunscreen

According to the EWG and FDA, the only two active sunscreen ingredients considered safe for use are zinc oxide and titanium dioxide found in mineral sunscreens.
While some mineral sunscreens may contain a blend of these two active ingredients, zinc oxide alone is sufficient.

Choose a broad spectrum mineral sunscreen that contains at least 15% zinc oxide that blocks UVA and UVB rays, and provides excellent protection. Reapply regularly (follow product recommendation) if outside for long periods or getting in and out of water. Use a factor suitable for your skin type, recommendations are SPF 30 or higher for adults and SPF 50 for children.

(I'll share more on sunscreens in a follow up post)

☀️ Be smart about sun exposure

We need to expose our skin to the sun regularly to be able to synthesise an appropriate amount of vitamin D. Striking the right balance with exposure can be difficult.

As a general rule of thumb, exposing your skin to about 15 minutes of direct sun a day is enough to provide sufficient vitamin D if you aren’t already deficient. This can vary for different skin types and ethnicities.

Try to avoid the sun's strongest rays between the hours of 11am-3pm.
Seek shade as much as possible in midday sun, use umbrellas and sun protection tents.
Cover up (see next point).

☀️ Protect yourself with clothing

If you do find yourself in the sun quite a bit, the best way to protect yourself is to cover up! Wear long-sleeved shirts and long pants or skirts, wide brimmed hats and sunglasses with uv protection.

When possible choose swimsuits, hats and clothing with UPF 50+ protection.

☀️ Eat foods that provide natural sun protection

Foods that are rich in omega-3 fatty acids (such as; salmon, mackerel, sardines, eggs, nuts and seeds) have been shown to reduce inflammation, protect cells from free radical damage and may protect against certain types of skin cancer.

Long-term vitamin C intake, along with vitamin E has been shown to reduce sunburn, and foods high in Vitamin C, specifically citrus fruits, contain compounds that can significantly reduce your risk of skincancer.

☀️ Supplement if Necessary
If you do not get enough skin exposure to the sun, wear sunscreen everyday or are deficient in vitamin D you could supplement with vitamin D3 with K2 orally.
Long-term vitamin C intake, along with vitamin E has been shown to reduce sunburn.

20/04/2023

Benefits of Yoga

You probably already know that yoga can increase strength, improve flexibility, and ease aches and pains...
But did you know about the benefits that extend beyond your mat?

The list is literally endless. I’ve outlined a few above, but scroll down to see more.

Improved strength, flexibility and mobility

Stress relief lowers cortisol levels

Helps with recovery

Makes you happier -increases serotonin levels

Prevents age related injury

Reduces the occurrence and severity of migraines

Quiets the mind

Calming and restorative- Activation of the parasympathetic nervous system.

Helps maintain healthy cholesterol

Improves cognitive function

Increased mind-body connection balance

Support symptoms of menopause

Improves digestive function

Reduces anxiety

Better lymphatic system function

Reduces blood pressure, improved blood flow

Enhanced detoxification

Promotes better posture

Reduced back pain

Supports immune health

Improve respiratory system

Reduces inflammation

Improve mental health

Improves cardiovascular health

Better quality sleep

Inner strength and awareness

Eases pain

Increased self-esteem, body awareness and appreciation

Helps with weight management

Reduction in arthritic pain

Stronger bones, prevention of osteoarthritis

Encourages selfcare

Improves quality of life

Social connection

Support Longevity

Live Balanced

Yoga is such an accessible practice that can be enjoyed by everyone, at any stage no matter your fitness or current level of health.

I have been practising yoga for over 10 years and am a certified yoga instructor.

If you think that you might be interested in taking up or returning to your yoga practice drop me a DM. I’d be happy to offer tips and recommendations for getting started.

18/04/2023

A few weeks back I shared a post "Should I buy Organic Fruit & Veg"
(Go back and check it out if you mssed it)

Since the EWG have updated the Dirty Dozen and the Clean 15 lists for 2023 and here it!

Save this post for when you're lost and confussed in the fruit and veg section.
I know the main culprits but I still have to check the list.

14/04/2023

* B vitamins act as cofactors in the synthesis and regulation of dopamine and serotonin, hormones that are responsible for stabilising our mood and ability to cope with stress. B12 supports the adrenal glands and reduces the secretion of cortisol - a hormone produced during times of stress.

* Vitamin C has been found to alleviate the body's normal response to stress. A powerful antioxidant it helps support the adrenal glands which produce the stress hormone cortisol.

* Magnesium (aka nature's tranquilliser) calms the body and mind, by simultaneously supporting neurotransmitters dopamine and serotonin and limiting levels of cortisol.

* Vitamin D plays a vital role in the production of our happy hormones dopamine and serotonin required to combat the effects of stress. Vitamin D deficiency has long been associated with feelings of depression, anxiety and inability to cope with stress and stressful situations..

* Probiotics. The gut and the brain are in direct communication with each other via the Gut Brain Axis (GBA). Being stressed can impact the balance of the gut microbiome which can influence and exacerbate symptoms of stress.
Specific strains can help relieve symptoms of stress and anxiety.

* Zinc. Low levels of zinc can lead to reduced GABA levels in the brain - a neurotransmitter that blocks signals of stress.
Prolonged stress can lead to zinc deficiency and an impaired immune system.

* Ashwagandha is an adaptogenic herb that supports hormone function, helps regulate stress and starve off anxiety.

* L-theanine has powerful stress relieving properties. It promotes relaxation and reduces anxiety levels by boosting GABA levels in the brain. L-thenine is found in green tea and in higher concentrations in matcha tea.

* Lemon balm has a calmative effect that helps reduce symptoms of anxiety and overwhelm. It is available as a herbal tea and in supplement form.

* Passionflower works by increasing levels of GABA in the brain making you feel more relaxed and helping to maintain a healthy response to stress and anxiety.

N.B
Seek professional advice from a healthcare provider on what supplements & doses to best suit your individual needs.

08/04/2023

Signs and Symptoms of Stress

The Autonomic Nervous System (ANS) regulates involuntary bodily processes including heart rate, blood pressure, respiration, digestion, metabolism, body temperature and sexual arousal.

It contains three distinct divisions: sympathetic (“fight or flight”), parasympathetic (rest and digest) and intrinsic nervous system.

Today we're talking about the first two divisions.

The sympathetic system controls “fight or flight” responses and is activated when the body is in stress or danger, say if you needed to run from a bear.

The problem is the body can not distinguish between this type of stress or regular daily stressors such as work related stress, news, technology, life, environmental toxins, poor diet etc. This means you could be going about your daily business internally feeling like you are trying to outrun a bear.

This is obviously not good!

Your parasympathetic nervous system does the opposite. “rest and digest”

It relaxes your body after periods of stress when you feel safe and relaxed. It can not function adequately if the body is in “fight or flight” mode or is on high alert.

The suppression of the parasympathetic NS (“rest and digest”) and constant activation of the sympathetic NS (“fight or flight”) leads to chronic stress and contributes to the symptoms outlined above *

Luckily, there are actions we can take to reduce our response to stress and to support our parasympathetic nervous system.
I will share details on this in follow up posts and in my stories.

* All of our bodily systems are interconnected and function together as a unit. Often there is no single factor responsible for a symptom, but more a accumulation of several issues.
If you are experiencing any of the above symptoms it could be for other reasons.
When you choose to work one on one with a registered nutritional therapist they will help you identify the root cause of your issues and will provide you with a unique personalised plan to address your concerns.
Book a courtesy call today to discuss your options

Nutrition Health Wellness

23/09/2023

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