Optimal Health and Performance

19/12/2025

10/12/2025

Christmas shopping?
I have enclosed a fabulous self care or gift for a loved one. Starting in January!

🎄 A Christmas Gift That Actually Makes a Difference 🎁

I’m opening spaces for my 12-Week Healthier Lifestyle & Nutrition Package — the perfect Christmas present for yourself or someone you love.

It’s fully online, with weekly check-ins, personalised meal plans, accountability, and simple, realistic tools to help you build healthier habits that last.

You’ll get:
• A customised meal plan
• Weekly online check-ins for accountability
• Support with portion sizes, routines & real-life challenges
• Guidance for sustainable results — not quick fixes

If you want more energy, weight loss support, or a healthier routine for 2026, just message me to secure a space.
www.optimalhealthandperformance.ie

05/12/2025

Lots happening in Kilkenny, all of these are free age friendly events.

✨ Creative Christmas Connections 2025 ✨
Join us for Kilkenny Age Friendly Events filled with festive cheer, music, and creativity in Kilkenny City!
Tea, Tunes and Tidings 🎶
📍 Monday 8th December, 2:00–4:00 PM | St John’s Community Hall
📍 Wednesday 10th December, 2:00–4:00 PM | St Canice’s Neighbourhood Hall
📍 Tuesday 16th December, 10:30 AM–12:30 PM | St Patrick’s Centre

Flower Arranging 🌸
📍 Thursday 11th December, 2:00–4:00 PM | St Canice’s Neighbourhood Hall
📍 Saturday 13th December | Two time slots: 10:00–12:00 PM & 2:00–4:00 PM | St John’s Community Hall

FREE EVENTS – Limited places, booking essential!
Email: agefriendlykilkenny@kilkennycoco.ie
Phone: 056 7794920

KCLR96FM Kilkenny Live Community Radio Kilkenny City Creative Kilkenny CreativeIrl Age Friendly Ireland

02/12/2025

The ideal!

19/11/2025

Interesting findings but I don’t think this is new news. For my MSc I completed my thesis on “promoting better food choices at the point of sale in Supermarkets”. One of the big findings was that subsidising healthier foods would have positive effects. But we are looking at health promotion v businesses goals of making profit so it is a difficult task.

A new Lancet series on ultra-processed foods has warned that a unified global response is needed to ‘confront corporate power’.

17/11/2025

16/11/2025

Might be of interest

Women’s Health – From Teens to Menopause – Public Information Meeting

UPMC is hosting an online Public Information Meeting focusing on Women’s Health on Wednesday, the 26th of November.

Register here: https://bit.ly/47Piz1S

Dr Mary McCaffrey, Consultant Obstetrician & Gynaecologist at UPMC, will present on ‘Women’s Health – From Teens to Menopause‘ and a live Q&A session will follow.

This event is open to the general public and is suitable for anybody wanting to learn more about Women’s Health.

13/11/2025

Some good info here.
Chocolate milk (or other flavours) is also a good option for recovery post training but always check sugars as they vary hugely in content.
Easy check is there more protein or more sugar….

Searching for a dietitian-approved protein shake? Dietitians weigh in on what to look for in a shake and the best time to consume it.

10/11/2025

Optimal Oat bake!
As November has arrived my thoughts are turning to comfort food, porridge is back on the menu, a warming breakfast is ideal during the coming months. This breakfast is great because it can be made the day before, eaten warm or cold and can be frozen too. Its ideal for lunch boxes or mid-morning /afternoon snacks & also makes a great pre workout snack.
224 Cals, 24 g carbs. 11 g protein
Drizzle with nut butter & Greek yoghurt & enjoy!


Ingredients.

160 g Oats
375g water
1 large egg
2 medium bananas
3 tbls maple syrup
1 tsp cinnamon
1 tsp vanilla extract
350 ml almond milk
2 tbls almond butter
100g blueberries
1 scoop plain or vanilla protein powder (optional)
25 g roughly chopped hazelnuts
4 tbls Greek yoghurt 0% fat

Method.

1. Preheat the oven to 165C.
2. Mash the banana in a medium to large sized bowl.
3. Mix in the egg, maple syrup, vanilla and almond milk.
4. In a separate bowl mix the oats, cinnamon and hazelnuts.
5. Pour the wet ingredients into the dry & with a fork mix together gently.
6. Add the blueberries and gently mix in.
7. Pour into a greased 8x10” tray.
8. Bake for 20-25 mins until set.
9. This can be eaten warm or cold with a drizzle of almond butter & Greek yoghurt on top.

09/11/2025

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