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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

10/11/2025

What a weekend at the Functional Medicine Conference which was held .

We learned about longestivity & how to add to our health span and not just lifespan.
We joined the dots on hormones, mitachondria, genetics, thyroid and lifespan and how to use nutrients and lifestyle to achieve better health.

I was delighted to listen to , , Michael Stone, , , Dr. Shandeep Momi. and of course the incredible Joseph Pizzorno.

The learning is always incredible but catching up with my friends and colleagues is so good for the soul....I didn't get enough pics of course!

.

Thank you Gina .ie_ , it was an incredible event! I'll be sharing all my new knowledge over the coming weeks.

04/11/2025

Today I'd like to remind you how common & preventable Type 2 Diabetes and metabolic syndrome are — especially here in Ireland — and what we can all do to manage blood-glucose levels and protect our health.

📊 Some Facts

* The HSE estimates that about 6 % of the Irish population live with diabetes, which would equate to roughly 308,000 people — with over 90 % of these being type 2 diabetes.
* Metabolic Syndrome is a cluster of risk factors including central obesity, insulin resistance, high blood pressure and abnormal lipids — a recent Irish study found that approx 40 % of adults aged 50+ in Ireland meet the criteria. Metabolic Syndrome is like a stepping stone to Type 2 diabetes.

🥗 Diet & Lifestyle Tips to Manage Blood-Glucose Levels

1. Choose high fibre carbohydrates

* Replace white carbs (bread, pasta, rice, pastries, sugary cereals) with whole-grain versions.
* Include plenty of 4 to 6 portions of vegetables and 1 or 2 portions of fruit per day — the fibre helps slow glucose absorption.

2. Aim for a Balanced Plate at every meal & snack by adding protein + healthy fats

* Include lean protein (fish, poultry, beans, lentils) & modest amounts of healthy fats (olive oil, avocado, nuts). This helps moderate the post-meal blood-glucose spike.

3. Stay active every day

* Strong muscles are like glucose sponges so strength training will improve insulin sensitivity
* Cardio exercise like walking or running helps your body use the available glucose for energy - even a 20-30 minute brisk walk after meals helps.

4. Limit ultra-processed foods & excess added sugars - these tend to raise blood glucose more rapidly, are often higher in white carbs, saturated fat, salt and low fibre and they are very easy to overconsume. Reduce to once or twice per week.

5. Manage stress, get enough sleep

"

23/10/2025

Fibre might feel like the “new kid on the block” in nutrition conversations, but it’s been around forever. What’s changed is us—as quick meals and processed foods become more common, we’re often eating less fibre-rich foods.

🌱 **Where to find fibre:**
It’s in all plants—fruit, veg, salads, beans, lentils, chickpeas, nuts, seeds, and wholegrains. And the type of fibre (and the benefits) vary between each of these foods.

💡 **Why fibre matters:**
Just as we fuel our bodies with proteins, carbs, fats, vitamins & minerals—we also need to nourish our *microbiome* (the community of beneficial bacteria in our large intestine). Fibre, especially when paired with colourful plant foods, feeds these microbes, supporting digestion, immunity, mood, and overall health.

If you eat well but are still struggling to reach your fibre goal, you can add psyllium husk to your meals and Sylliflor from is a great option. It is available in a variety of flavours and can be purchase in pharmacies or you can buy directly from their website (in tubs and sachets).

❗ Gradually increase the amount of fibre you consume on a daily basisor it may contribute to digestive issues and drink plenty of water too to prevent constipation.

⚠️ **Note:** If you’re currently struggling with IBS, you may not tolerate fibre right now. That doesn’t mean it’s off-limits forever—just that your gut needs a tailored approach first (and yes, that’s something we can help you with!).

✨ Add more plants, add more colour, add more fibre. Your body—and your gut—will thank you.

20/10/2025

Your bones are living tissue — they need nourishment and movement to stay strong! 💪

✨ Diet & Exercise = The Perfect Bone Health Duo

🏋️‍♀️Weight-bearing exercise like walking, dancing or resistance training helps strengthen bones. Remember, if you don't use it, you loose it!
🌱A nutrient-rich diet supports bone density — especially foods rich in calcium, boron, vitamin D, magnesium, and protein.

💡 Bone-Loving Tip:
Sesame seeds are an amazing plant-based source of calcium! Try rolling your homemade energy balls in toasted sesame seeds for a tasty, crunchy calcium boost.
NOTE: Watch the pan if you are toasting seeds or they will explode all over your kitchen!

Small daily habits = long-term bone strength 🦴💛

14/10/2025

Did you know that there are Vit D receptors found on almost all the cells in your body?

❓What does that mean?

It means that having adequate Vit D levels in your body is really important! 🌞

We associate Vit D with bones but it is essential for mood, immune health and hormone balance too.

💡 The RDA in Ireland is 800IU but as we know from the TILDA study which is ongoing in Trinity University since 2009, 1 in 5 Irish people are deficient in Vit D and that number can increase during dark winter months so in an ideal world, get your Vit D levels checked and supplement accordingly.

10/10/2025

Friday Fake Away

Not my pic as my food never looks this good but I've made it before and it's on my menu for this evening because for , I reckoned a salmon recipe was appropriate.

How amazing does this Bang Bang Salmon from .home.edit website look! This recipe is inspired from her website too.

BANG BANG Sauce (slightly modifed from original)
👉 100g mayo
👉 100g natural yogurt
👉 50g sweet chili sauce
👉 1 tbsp chicory root syrup or honey
👉 1 tbsp lime juice
👉 Optional - I use chili grinder and top up heat to your preference

If you are pressed for time, mix sweet chili sauce with mayo / yogurt.

🐟Salmon
👉4 salmon fillets, cut into cubes
👉1 tsp paprika
👉1 tsp onion powder
👉1 tbsp soya sauce
👉2 tbsp EVOO
👉Twist of cracked black pepper

Cucumber & Avocado Salad
👉 1 Cucumber, sliced
👉 1 avocado, diced
👉 1 scallion, sliced
👉 Coriander (I left this out 🤢)
👉 1 cup edamame beans (I bought mine frozen in ) but use frozen peas if you don't have them.
👉 EVOO & white wine vinegar dressing

METHOD
1. Make the sauce
2. Toss the salmon in the spices and ~60mls of sauce.
3. Cook salmon - I used air fryer but you can pan fry or bake either. In air fryer, 200C for 8mins is perfect but make sure not to over crowd your air fryer so you may need to do it in batches. In the oven, bake for ~ 15mins at 200C.
4. Mix salad ingredietns together - only add avocado at the last minute or it will go brown.

To Serve
Cooked rice, salad, salmon and drizzle with some sauce and a squueze of fresh lime juice 😋

Enjoy

01/10/2025

Growing older is something many of us dread, but it’s truly a gift denied to many. Each birthday marks more memories, more wisdom, and more opportunities to live fully. 🌿

With most clients, we have a short term goal like digestive health or energy but I’m also thinking long term

Here are some simple ways to embrace aging with positivity:

🌸 Move daily – whether it’s walking, dancing, or yoga, your body needs to move now to be able to move in future!
🥦 Nourish well – focus on real food most of the time and hydration.
🧠 Stay curious – keep learning, reading, and engaging in conversations that inspire – if you don’t stimulate your brain, it will stop working.
💬 Connect deeply – friendships, family bonds, and community keep us thriving.
🙏 Practice gratitude – celebrate what your body and mind can do, rather than focusing on limitations.

💡 Remember: every line, every year, every change is a reminder that you’re still here, still growing, and still able to make the most of life.

✨ Age isn’t something to fear—it’s proof of a life lived.

30/09/2025

Burnt Cauliflower Soup!!

It tasted lovely but highly recommend NOT burning your cauliflower when you roast it. Cauliflower soup is not suppose to be brown!

The cauliflower was on its last legs and I don't like food waste so soup is always a great option.
I used frozen cubes of cream which are ideal in soups or sauces and prevent throwing it away too. (no amount of cream was rescuing the brown colour here 🤣)

And yes, I did have protein after my soup - tuna salad with the remainder of the bread roll but some days you just fancy soup & a roll!

Comment below & I'll DM you the recipe

29/09/2025

Did you know that your heart is one of the most energy-demanding organs in your body? 💓 That’s where Coenzyme Q10 (CoQ10) comes in.

✨ What it does:
• Helps your heart produce energy at the cellular level ⚡
• Acts as a powerful antioxidant, protecting your heart from oxidative stress 🛡️
• Supports healthy blood pressure and circulation 💨

Studies show that adequate CoQ10 levels can help improve heart function, reduce fatigue, and support overall cardiovascular health—especially important as we age or if you take certain medications like statins.
In fact CoQ10 is required to make energy in every cell in your body so if you started taking any medications and have noticed more muscle aches & pains or brain fog, it might be an indication that your cell needs more CoQ10.

🥦 Food sources:
• Oily fish (salmon, mackerel)
• Organ meats (heart, liver)
• Whole grains & nuts

💊 Supplements: Sometimes needed if levels are low but talk to your pharmacist if you are taking medications and are looking for some advise!

💡 Heart tip: Supporting your cardiovascular system is a mix of nutrition, movement, and lifestyle, and CoQ10 can be a helpful part of that equation.

25/09/2025

Fibre might feel like the “new kid on the block” in nutrition conversations, but it’s been around forever. What’s changed is *us*—as quick meals and processed foods become more common, we’re often eating less fibre-rich foods.

🌱 **Where to find fibre:**
It’s in all plants—fruit, veg, beans, lentils, chickpeas, nuts, seeds, and wholegrains. And the type of fibre (and the benefits!) vary between each of these foods.

💡 **Why fibre matters:**
Just as we fuel our bodies with proteins, carbs, fats, vitamins & minerals—we also need to nourish our *microbiome* (the community of beneficial bacteria in our large intestine). Fibre, especially when paired with colourful plant foods, feeds these microbes, supporting digestion, immunity, mood, and overall health.

⚠️ **Note:** If you’re currently struggling with IBS, you may not tolerate fibre right now. That doesn’t mean it’s off-limits forever—just that your gut needs a tailored approach first (and yes, that’s something we can help you with!).

✨ Add more plants, add more colour, add more fibre. Your body—and your gut—will thank you.

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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