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Monday 8:30am - 1:30pm Wednesday 8:30am - 6pm Friday 9am - 1:30pm

Inside Out Nutrition

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Inside Out Nutrition

Dietetic clinics in Bray, Co. Wicklow, South Dublin and virtual clinics. Corporate wellness nutrition seminars.

Whether you are finding it difficult to maintain a healthy weight or have a medical condition or illness that requires a special diet, through one-to-one consultations, I can focus on nutritional goals that are right for you. My expert advice, support and counselling on nutrition is based on the latest scientific evidence and research and keeping up to date with current practice is essential.

26/01/2026

We’re delighted that, as part of our Open Evening in Bray on this Friday 30th January at 7pm, we’ll be hosting a number of short talks on women’s health.

At Rose Clinic Bray, we believe education is an important part of care, and Friday’s Open Evening is something we hope will be the first of many community events.

On Friday evening, you’ll have the opportunity to hear from:
- .aoife, GP and Menopause Specialist
- , GP and Menopause Specialist
- Dr Carlotta Boselli, GP and Menopause Specialist
- .insideoutrition Registered Dietitian
- , Women’s Health Physiotherapist
- , Lactation Consultant

We’re also pleased to welcome , who will be opening the evening.

Registration is recommended, as spaces are limited.

🎟️ Register here: https://shorturl.at/4roDr
📍 Rose Clinic Bray
📅 Friday, January 30th
⏰ 7pm

21/01/2026

Comparing Greek yoghurts per 100g serving:

10% Fat Authentic Greek - 132 calories, 5.9g protein and 3g sugar.

0% Fat Authentic Greek - 58 calories, 10.4g protein and 3.5g sugar.

Fat Free Greek Style - 66 calories, 7g protein and 7.5g sugar.

Protein Greek Style - 65 calories, 11.1g protein and 7g sugar.

**Of note, the first 3 - 4g sugar in yoghurt is natural occurring sugar called lactose, built within the cell Structure of the yoghurt.
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11/01/2026

🌱 Why do dietitians always talk about eating 30 different plants each week?!

Your body doesn’t just need vegetables… it needs variety 🌈

Different plant foods provide different vitamins, minerals, fibre and antioxidants. If you only eat the same few foods on repeat, you may miss out on important health benefits.

Your gut also loves variety. Different plant fibres feed different “good” bacteria in your gut, which can help with digestion, immunity, energy and long-term health, like fighting chronic diseases. Many experts suggest aiming for around 30 different plant foods per week — and yes, all nuts, seeds, beans, wholegrains, frozen and tinned fruits and vegetables all count 🙌

It doesn’t need to be perfect. Just try to mix things up:
✨ rotate your fruit - fresh, frozen, tinned
✨ include as many different vegetables
✨ add beans, nuts and seeds daily
✨ eat wholegrains 80% of the time

Small changes can make a big difference 🌿

07/01/2026

Dieting is not a good place for the body to be. Lots of undesirable effects on the body, some short lived and others that take longer to reverse due to nutritional deficiencies taking place.

NOURISH YOUR BODY. YOUR BODY DESERVES THIS.
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05/01/2026

New Year, New You?! Have a think about a few of these common pitfalls. Set out with a flexible mindset with a goal of always enjoying your food.
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27/12/2025

Because Christmas is wonderful… and also a perfect storm for sluggish bodies 😄
Getting your footsteps, fluids, and fibre in helps you enjoy the season without the usual post-holiday fallout.

🚶‍♀️ Footsteps (movement)

* Offsets long periods of sitting, travelling, and lounging
* Aids digestion and reduces bloating
* Supports mood and energy

Even short walks after meals make a difference.

💧 Fluids (hydration)

* Rich foods, alcohol, and salty snacks increase dehydration risk
* Hydration supports digestion and prevents constipation
* Helps reduce headaches, fatigue, and “food hangovers”
* Keeps appetite signals clearer (thirst often masquerades as hunger)

Tip: alternate alcoholic drinks with water.

🥦 Fibre

* Christmas foods can sometimes be low in fibre and high in refined carbs
* Fibre keeps digestion moving and prevents constipation
* Helps you feel satisfied without overeating
* Supports gut health and blood glucose control

Think: vegetables, fruit, whole grains, beans—even alongside the treats.

🎄 The big picture

You’re not doing these to “cancel out” Christmas food — you’re doing them so you can:

* Enjoy festive meals comfortably
* Feel lighter, more energetic, and less bloated
* Avoid starting January feeling rough

In short: walk a bit, drink water, eat plants — and enjoy Christmas properly.
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19/12/2025

Delighted to be introducing Sports Dietitian Ellen Regan to our Dietetic team at Inside Out Nutrition Ltd. Ellen has worked closely with female rugby players and GAA teams on evidence-based nutrition strategies to help improve their overall sports performance. Ellen will be starting her sports nutrition clinic with us in the New Year and will also be available to give sports nutrition talks to clubs. Please reach out to us at info@insideoutnutrition.ie if you are interested in Ellen working with you. www.insideoutnutrition.ie

28/11/2025

Don't miss out on this great offer on my slow cooker cookbook. Available in digital or spiralbound.

I developed this cookbook to make life easier in the kitchen. Recipes are simple, using throw in the pot everyday ingredients. So many people LOVE it!

Get yours today with 10% off. Link in the Bio to purchase and apply BLACKFRIDAY10 at the Checkout. https://insideoutnutrition.ie/shop/

26/09/2025

Feeling grateful - When a client gives me a present of a tin of homemade flapjacks from a recipe I had given her! See recipe below.

26/03/2025

This new product range and marketing from M&S is bugging me and so I have an opinion I want to share...

1. Cornflakes are normally fortified with vitamins and minerals, which actually would make this healthier for most people. Especially when we think of low income families who really benefit from cereals being fortified with iron, B vitamins and folic acid. This helps prevent deficiencies!! Fortification does not mean 'unhealthy'.

2. We need to remember that more ingredients doesn't always mean 'bad'. Sometimes it does but not always. Nutritional diversity is important.

3. I also reckon that these cornflakes will taste so disgustingly bland that people will end up adding copious amounts of sugar, making the net result a whole lot worse!!

Not to mention the fact that this sort of 'solution' is just adding to more irrational ultra-processed food fears for people and focuses on the dreaded words 'clean eating' us Dietitians hate hearing 😒😤
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23/02/2025

When things aren't going quite as planned with your nutrition, take a step back 👇👇 If you need an extra helping hand, book in with myself or Ellen www.insideoutnutrition.ie

12/02/2025

Tonight at 6.30pm on Instagram .insideoutnutrition Not to be missed ❣️

Address

Sandyford Office Park, 11 Blackthorn Avenue
Stillorgan
D18CX49

Opening Hours

Monday	8:30am - 1:30pm
Wednesday	8:30am - 6pm
Friday	9am - 1:30pm

Website

http://www.insideoutnutrition.ie/

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