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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

05/02/2026

👉 MYTH

Occasional cycle changes can happen — stress, illness, travel or a tough month can all play a role. But consistently irregular periods are your body’s way of waving a little red flag 🚩

Irregular cycles can be linked to things like:
👉Hormone imbalances
👉High stress & under-fueling
👉Blood sugar instability
👉Thyroid issues
👉PCOS
👉Poor gut health or nutrient deficiencies

Your period is a vital sign, not an inconvenience (even though it might feel like that). It gives valuable insight into how well your body is doing.....and it is not just important when you are trying to conceive!!
The oral contraceptive pill is sometimes used to regulate a cycle but for many women, it is only a temporary solution.

✨ The Good News?
Nutritional Therapy can help to identify the "root cause" of an irregular cycle and nutrition, lifestyle, sleep, stress management and sometimes targeted support can make a huge difference.

💬 If your cycle feels unpredictable, painful, or just “not right”, it’s worth digging deeper instead of brushing it off.

04/02/2026

We often talk about movement in terms of weight loss, fitness targets or energy. But one of its most powerful benefits is often overlooked: mental wellbeing.

Regular movement:
• Reduces stress hormones like cortisol
• Boosts mood-enhancing neurotransmitters (serotonin & dopamine)
• Improves focus, confidence and resilience
• Supports better sleep — which underpins mental health

I know the weather currently is not helping if exercising outside is your thing but find an alternative indoor activity ....or buy a good rain coat!!

And here’s the key point 👉 it doesn’t have to be intense.
👉A 10min walk after breakfast or at lunchtime.
👉A 10min yoga stretch when you wake up.
👉20 squats while you are waiting for the kettle to boil
👉20 push ups while you are waiting for the shower to warm up

When movement becomes something you do for your mind rather than to your body, consistency becomes easier — and the benefits go far beyond physical health.

Regular movement isn’t a “nice to have”, it's a mental health strategy.

How do you build movement into your day?

03/02/2026

February is the time of year when the supply of locally grown fruit and vegetables begins to lessen, but there are still plenty of fresh, local and in season fresh produce to enjoy!

Veg 🥕
There is a wide range of hearty root vegetables and vibrant leafy greens to choose from!🍎

Fruit🍏
Irish apples are still plentiful, making them perfect for sweet or savoury recipes.

For a full list check out the website https://www.bordbia.ie/whats-in-season/best-in-season/calendar/february.

30/01/2026

What more can I say, there is no need for grand gestures or extreme actions, small steps taken consistently.....while maybe not exciting make all the difference!

Pick 1 thing this weekend that you can focus on every day for the month of Feb

Happy Weekend

26/01/2026

Your metabolic health (metabolism) is how efficiently your body converts food into energy, regulates blood sugar, and keeps hormones balanced. When this system is not working efficiently, you may experience these VERY common symptoms.

Supporting metabolic health is the foundation of almost every condition I help clients with includeing weight management, energy, mood and hormone balance.

What can I do?
1️⃣ Prioritize Protein – Include protein at every meal & snack.
2️⃣ Move Often – Short walks, strength training and stretching all have benefits.
3️⃣ Focus on Whole Foods – Veggies, fruits, whole grains and healthy fats fuel your cells efficiently.
4️⃣ Minimize refined sugars and combine carbs with protein/fiber.
5️⃣ Get 7 - 9hrs sleep consistently every night.
6️⃣ Manage Stress - any activity you enjoy!
7️⃣ Stay Hydrated – Water is essential for every metabolic process in your body.

✨ Most people already know this info but putting into practise can be daunting. This is where I help people so if you need support, DM me here or email info@beoganutrition.ie

24/01/2026

I love nut butters so to celebrate , I thought they deserved a little mention.

🥜 Nut butters aren’t just delicious — they’re a nutrient-dense staple that can support energy, satiety and overall health when used well.

✨ Why include them?
• Healthy fats to support heart health & hormone balance
• Plant protein to help keep you fuller for longer
• Fibre for gut health & blood sugar control
• Key micronutrients like magnesium, vitamin E & zinc

👉 Tip: choose nut butters with 100% nuts (no added sugars or hydrogenated oils).

🍽️ 5 Easy Ways to Use Nut Butters

1️⃣ Breakfast
Swop toast with marmalade to nut butter & banana - much more filling for kids & adults!

2️⃣ Smoothie
Add 1 tbsp to smoothies for creaminess, source of fats and flavour.

3️⃣ Balanced snacks
Pair apple slices, pear or celery with peanut or almond butter.

4️⃣ Savoury meals
Stir into stir-fries, curries or noodle dishes for richness and healthy fats or add nuts for crunch when serving.

5️⃣ Simple sauces & dressings
Whisk with soy sauce/tamari, lime, garlic & ginger for an easy satay-style sauce.

🥄 Portion guide:
1–2 tablespoons is usually plenty — satisfying without overdoing it.

Obviously if you don't tolerate nuts, don't eat them but maybe try tahini (sesame seed paste) or other seed butters as an alternative.

23/01/2026

Do you inhale your food or do you chew?

In a world of multitasking, eating often becomes something we do while doing everything else. Emails. Scrolling. Standing at the counter. In the car

But digestion doesn’t start in the gut — it starts in the mind.

✨ Mindful eating is about being aware of eating & chewing your food.
It means slowing down, tuning in, and noticing how food makes you feel both physically and emotionally. It might sound woolly but it can make a HUGE difference for individuals with digestive issues and for those who overeat.

Try this today:
• Take 3 slow breaths before your first bite
• Eat without screens (even for 5 minutes)
• Chew slowly and notice flavours & textures
• Pause halfway through your meal and check in with your hunger
• Stop when you feel satisfied, not stuffed

It is not an easy habit to break so being aware if you gobble your food down & trying to slow down and chew at your next meal is a really good starting point.

Happy weekend

20/01/2026

Your liver works 24/7 to support energy, digestion, hormone balance and detoxification (think skin issues or headaches).

The good news? It doesn’t need a harsh cleanse — it needs daily nourishment.

Here are simple, science-backed ways to support your liver naturally ⬇️

✨ 1. Prioritise whole, colourful fruit & veg
At least 1 to 2 portions per day of leafy greens, cruciferous veg (broccoli, kale, cabbage), berries, citrus and beetroot — rich in antioxidants and fibre to support liver pathways.
FYI - 80grams is a portion

💧 2. Hydration is non-negotiable
Your liver relies on adequate fluids to process and eliminate waste. Start the day with water (add lemon if you like) before caffeine.

🥑 3. Balance blood sugar
Regular meals with protein, fibre and healthy fats reduce liver stress and support stable energy.

🚶 4. Move your body daily
Gentle movement improves circulation, lymphatic flow and insulin sensitivity — all liver-friendly benefits.

😴 5. Protect your sleep
The liver performs much of its repair work overnight. Poor sleep = increased metabolic strain. Aim for 7hrs MIN every night!!

🍷 6. Be mindful with alcohol & ultra-processed foods
I'm not looking for perfect here but these add extra pressure to your liver

🌿 7. Personalised support matters
Nutrients like B-vitamins, choline, magnesium and antioxidants play key roles but needs vary from person to person. I'm good at helping with this bit if you are stuck 😉

💬 If you’d like personalised nutrition or functional testing to support liver health, message me 💚

19/01/2026

Questionaires returned from attendees ✅
Handouts & worksheets sent to attendees ✅
Slides ready ✅
Zoom working ✅

All ready for Eating for Healthy Weight Loss course kick off tonight

If you are interested in attending the next time this course is running, you can get in touch at any time

16/01/2026

Many adults in Ireland are sleeping "less than 7 hours per night", and ~ 1 in 6 people experience insomnia. 😴
Poor sleep isn’t just about feeling tired — it affects focus, mood, safety, and productivity every single day.

⚠️ When sleep suffers:
• Concentration drops
• Mistakes increase
• Reaction time slows
• Motivation & mood take a hit
• Energy crashes become the norm

Sleep deprivation can impair your brain in a way similar to alcohol — without you realising it.

🧠💼 If work feels harder than it should, sleep might be the missing piece.

🌙 What YOU can do (starting tonight):

✔ Aim for a consistent sleep & wake time (even weekends)
✔ Get morning daylight within 30 minutes of waking
✔ Reduce caffeine after 2pm
✔ Power down screens 60–90 mins before bed
✔ Eat balanced meals to stabilise blood sugar
✔ Try 2–5 minutes of slow breathing to calm the nervous system

✨ Better sleep = better focus, better mood, better performance.

Sleep isn’t lazy. Sleep is fundamental!!

Happy Weekend

14/01/2026

Chatting to on this evening after 7.

Looking forward to hearing your feedback.

06/01/2026

Nollaig na mban is the perfect reminder to meet up with friends for a laugh.

Remember to schedule a regular get together with special friends in 2026 as maintaining relations is as important to your health as eating well, sleep, physical activity and stress management.

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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