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Monday 9am - 5pm Tuesday 9am - 7pm Wednesday 9am - 5pm Thursday 9am - 8pm Friday 9am - 5pm Saturday 10am - 1pm

Beoga Nutrition

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Beoga Nutrition

Our goal is to help you feel better! We do this by providing personalized nutrition & lifestyle advic Jenny 086-3842031
Linda 086-8345563

29/12/2025

✨NEW COURSE: Eating for Healthy Weight Loss ✨

For anyone using GLP-1 meds (like Ozempic, Wegovy, Mounjaro) and wanting sustainable, healthy results.

This is a 4week online course designed to educate individuals on how to nourish their bodies, mind & microbiome while loosing weight using GLP-1 medications.

📘 Inside the Course
👉 Blood Sugar Balance & how it impacts your health
👉 Nutrition Fundamentals 🥗
👉 Build balanced meals
👉 Eating well even with low appetite
👉 How ro deal with GLP1 meds possible side effects
👉 Lifestyle tips & tricks

Starts Monday 19th Jan at 19.30

DM for more info or check out the link in my bio

23/12/2025

Wishing you a very happy & peaceful Christmas and a very healthy 2026.

21/12/2025

May the longest night & shortest day,
Bring rest to your mind and soul, I pray.
May you find guidance and may you find peace,
As the cycle of light will slowly increase.
Embrace the magic that the darkness bears,
Breath deep in the chill and shift in the air.
May you always be blessed with the light from within,
And may well-being be yours as the new cycle begins.

18/12/2025

This can be a really stressful & overwhelming time of the year but try and remember what is important. Falling into a heap by Christmas isn't the goal for anyone so take care of yourself by adding activities every day that make you laugh and help you feel calm.

Have a lovely weekend.

16/12/2025

What could be better than gifting someone the opportunity to feel better.

January brings lots of good intentions that slip away very quickly if there isn't a robust plan in place and this is where we shine.💫

We provide personalized diet & lifestyle advise to help our clients achieve their goals in a sustainable way.

Gift vouchers can be posted until Dec 19th or sent by email until Dec 23rd.

If you have any questions, please do not hesitate to get in touch with Linda at 0868345563 or DM here.

13/12/2025

All packed and ready to go for my final wellness talk in 2025!

We'll be talking about Nutrition & Lifestyle tips for long term health, having a few crudite 🥕 (trying to win over my veg averse attendees) and dips and some of the lucky attendees get to join me making a few chocolate treats, anything for a bit of craic.

I love chatting to people and helping them add something managable into their diet that is sustainable and helps them feel better.

If you are interested in learning more about the corporate services Beoga Nutrition offers, get in touch now.

12/12/2025

💧 Hydration During Party Season

December is (hopefully) full of after work drinks & nibbles, long lunches, late nights and jam-packed schedules… and hydration often slips to the bottom of the list.

But staying well-hydrated is one of the simplest ways to protect your energy, mood, concentration and immune system during the busiest month of the year.

Why hydration matters right now

🔹 Alcohol dehydrates you — even 1–2 drinks can increase fluid loss and leave you feeling sluggish the next day.
🔹 Cold weather reduces thirst cues, so you may drink less without realising it.
🔹 Busy routines = fewer mindful habits, including drinking water regularly.

Simple ways to stay on top of hydration:

✔️ Start the day with 300–500ml water
✔️ Swop 1 or 2 teas / coffees for herbal tea or hot water with lemon
✔️ Have a glass of water between alcoholic drinks
✔️ Add electrolytes if you’re out multiple nights
✔️ Keep a bottle on your desk or in your bag
✔️ Prioritise hydrating foods (citrus, berries, soups, veg-rich meals)

Staying hydrated isn’t about perfection — it’s about adding in a little extra if you are not consuming enough or trying to get more consistent...this is my issue!

If you want personalised nutrition support heading into 2026, Beoga Nutrition can help you build the foundations for better energy, better digestion and better hormone balance.

08/12/2025

Our house has been hit hard with winter doses over the last few weeks so I've doubled down my efforts to keep everyone well (and my kids in school 😉)

Here are my top Immune-Boosting Foods to add to your trolley 🛒 this week:

🍊 Citrus fruits & Kiwis – Vitamin C to support immune cell function
🫐 Berries (I use frozen) – Packed with antioxidants to fight inflammation
🧄 Garlic (Also use frozen) – Nature’s antimicrobial powerhouse
🥦 Broccoli & leafy greens – Fibre + vitamins A & C for gut and immune health
🧑‍🌾 Fermented foods – Think kefir, sauerkraut, kimchi (HARD NO from my kids but I try add a spoon of somthing daily) to support my microbiome
🐟 Oily fish – Omega-3s to lower inflammation
🥜 Nuts & seeds – Zinc + vitamin E for daily defence

AND most importantly....get 8hrs sleep per night....PLEASE 🙏🏻

Small daily choices = big immune wins.

👉 Want personalised nutrition support this winter? Book a consultation with Beoga Nutrition and start feeling more energised and resilient.

27/11/2025

Did you know that you should NOT take your B vitamin supplements in the evening?

🤓NERD ALERT: B-vitamins play a key role in the Krebs cycle where your body makes ATP i.e. energy— which is great during the day, but not so helpful at night! They also help produce neurotransmitters that affect mood and focus.

Taking them too late can **increase alertness**, **boost metabolism**, and even leave some people feeling **wired** when they’re trying to unwind.

Why morning or early afternoon is best:
✨ Supports natural energy levels
✨ Aligns with your body’s circadian rhythm
✨ Reduces chances of sleep disruption
✨ Helps with mental clarity throughout the day

👀 Remember B vitamins are found in lots of multinutrients so check out all supplements you are taking, not just products called B vitamins.

If is often better to take supplements to support absorption and reduce any tummy upset but follow the directions of the product you are taking.

NOTE: You may find a small quantity of a B vitamin in some sleep supplements but you don't need to worry about those, the formulation is designed to promote sleep, not generate energy.

👉Take Away
If you’re taking a B-complex, B12, or a multivitamin high in B-vitamins, aim to take it **before 2pm** for optimal benefits.

25/11/2025

One of the biggest expenses in your kitchen...is the food you are throwing away and most of the time, that is primarily fruit & vegetables and at the end of the month, we are all trying to get the most from our fridge, freezer and store cupboards! 💲💲

I know sausage meat is not the most nutritious but for those who love them, a few leftover sausages can be used with beans for protein in a pasta sauce.

⛄ FREEZER
I use frozen cream (I freeze in ice cube trays & then store in a bag) for pasta sauce or soup.
I also freeze fresh herbs becuase I often get enthusiastic and buy little plants and then watch them die! Frozen herbs don't look as green but work perfectly in soups and stews.
I buy frozen garlic, ginger & chili to avoid throwing out fresh versions.
I also freeze grated cheese (freeze the bag flat) so I always have some grated cheese for lasagne or on top of a pie or even a toasted sambo.

Also, when making mash, I cook extra and use the next day or freeze in scoops. Frozen mash is perfect to top a shephard's or fish pie (assuming you are eating the pie and not freezing it).

So my challenge for you this week is find ways to use up all the ingreedients you have in your fridge, freezer & stroecupboard to bulk, flavour and add nourishment to your meals.

24/11/2025

If you wake up with a flat tummy but go to bed looking 6 months pregnant, you are not alone — and it could be a sign of SIBO.

What is SIBO?

Small Intestinal Bacterial Overgrowth (SIBO) happens when too many bacteria grow in the small intestine — an area that’s normally low in bacteria.
This overgrowth can cause:
• Excess bloating (worse as the day goes on)
• Abdominal discomfort
• Wind & burping
• Nausea
• Changes in bowel habits (diarrhoea, constipation or both)
• Food intolerances
• Anxiety

How do you test for it?

A simple breath test can check for hydrogen/methane gases produced by bacteria.
If positive, a targeted medical + nutritional plan can significantly improve symptoms.

Tips to Reduce Symptoms

These won’t cure SIBO, but they can help support your gut and reduce bloating:

🌿 Nutrition
• Reduce processed sugars (they feed excess bacteria)
• Limit foods you know don't suit you (short term). This may include high FODMAP foods.
• Choose well-cooked vegetables over raw
• Eat your meals but avoid snacking between meals...your digestive system needs a break!
• Include protein at each meal to stabilise digestion
• Support digestion with ginger, peppermint tea or warm lemon water

A note on following a LOW FODMAP plan

The Low FODMAP diet can reduce symptoms, BUT it is a short-term tool only (2–6 weeks max). Long-term use can negatively impact your gut microbiome. Always complete it with guidance.

🧘 Lifestyle
• Slow down while eating — chew thoroughly
• Avoid constant grazing (give the gut time to clear between meals)
• Try gentle movement after meals (10–15 min walk)
• Manage stress (breathwork, yoga, stretching) as stress slows digestion

Bloating always has a root cause so if we can identify that, we can help to resolve the problem long term.

Get in touch if you are struggling

Address

4-5 Parliament Street
Kilkenny
R95WA4A

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 7pm
Wednesday	9am - 5pm
Thursday	9am - 8pm
Friday	9am - 5pm
Saturday	10am - 1pm

Telephone

+353868345563

Website

http://www.beoganutrition.ie/

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