exercise-nutrition
Try these handy tips on exercise nutrition

Pair the feel-good effects of daily exercise with a healthy, balanced diet and we have the makings of a healthy body and mind.

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cut-sugar
A few ideas to help you crack the sugar habit

We know that sugar has a negative impact on our weight, but it also affects how well our immune system functions, with some reports suggesting that our immunity is weakened for up to seven hours after consuming sugary foods and drinks. That’s not to mention the impact our sugar habit has on our energy levels, mood and hormones. So if you are craving too much of the white stuff, I have a few ideas to help you crack the habit.

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coronavirus
Coronavirus – how to support a healthy immune system

By now, most of us are making an effort to wash our hands more regularly, and some of us have been stockpiling toilet rolls, hand sanitiser and pasta in case of self-isolation, but what else can we do to help support our immune system and build our defences against coronavirus?

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healthy-habits
Small changes are the key to new healthy habits

Most of us have daily habits, or weekly rituals around food that we do without even thinking. Maybe you have created a good habit around breakfast, so that you eat your healthy, nourishing porridge/overnight oats/low sugar granola/eggs without a second thought, or perhaps you always have a water bottle handy so that you can keep well hydrated throughout the day.

No matter how small or insignificant these little things seem, added together, they contribute enormously to your nutritional intake, and ultimately your health.

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constipation
Constipation: are you regular?

How regular are you? Are you regular? One of the questions I always ask my 1-2-1 clients is how often they poop. It can tell a lot about a person’s general health, not just the state of their digestive tract. Constipation affects our mental and emotional health as well as our physical well-being, so it […]

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mental-health-nutrition
Mental Health and Nutrition

Last week was Mental Health Awareness Week and the theme for 2019 was focused on body image and the impact it has on our mental health. Shocking statistics published by the Mental Health Foundation revealed that in a survey of 4,505 adults and 1,118 teenagers, one in five adults felt shame, and over a third of teenagers (37%) felt upset about their […]

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It’s not what we eat, it’s what we don’t eat – the value of a well-balanced diet

The fact that eating a well-balanced diet supports our mental and physical wellbeing and is likely to reduce risk of some diseases like cardiovascular disease, type 2 diabetes and certain cancers is old news, but what may come as a surprise is just how dangerous the food on your plate could be. Last week the […]

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Why I’ll still be cracking into eggs for breakfast

Is there another food that has had such a hard time from headlines and more health scares than eggs? The original ‘Go to work on an egg’ headlines encouraged us to swap our cornflakes for a boiled egg as a nourishing way to start the day. Then along came the fear of high cholesterol and the […]

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Immune Boosters

If you have been feeling a little under the weather, a bit run down, and just not quite as healthy as you would like to feel, I have a few simple immune boosters that most of us will find easy to include in our regular diet. My top ten immune boosters: Berries – dark coloured berries […]

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Eat your heart out – nutrition for a healthy ticker

Northern Ireland has one of the highest rates of heart disease in the world, with heart attacks and strokes remaining our biggest killer. There are several risk factors thought to be linked to an increased risk of heart disease, including high blood pressure and cholesterol levels, stress, poor eating habits, genetics, smoking and being overweight. […]

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A quick guide on eating for the good of our planet

You can’t have missed the recent paper published by The Lancet that looks at the impact of the food we eat on the health of our planet. With the snappy title ‘Food in the Anthropocene: the EAT-Lancet Commission on healthy diet from sustainable food systems’, this paper suggests changes in food production and the dietary […]

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Eat more fibre, for the good of your health!

We know it keeps us regular and helps to prevent constipation, but apart from the effects on bowel health, did you know that getting sufficient fibre in our diet is associated with a lower risk of heart disease, stroke, type 2 diabetes, weight management and bowel cancer.  We should be aiming for 30g fibre a […]

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A healthy body isn’t made of New Year resolutions

Now that most of us are back at work and 2018 is becoming a distant memory, you might be starting to reflect on how you can make 2019 the year that you become a newer, faster, fitter, slimmer, better version of yourself. However well-intentioned our New Year’s Resolutions, often we set the bar too high. January […]

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Food doesn’t have to travel half way around the world to be a ‘superfood’

Goji berries, raw cacao and acai berries have been lauded as superfoods but I prefer to look a little closer to home, to foods that don’t have to travel hundreds or thousands of food miles to reach our breakfast bowl, lunch box or dinner plate for superfoods packed full of nutrition. The dictionary definition of […]

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Eat with the seasons, for your health and to enjoy autumn’s flavour palette

The darker days creep up on us slowly but there is no denying the fact that we are well in the grip of autumn now. How does the change of season affect your health? Do you embrace the ritual of making seasonal and nourishing soups and stews, or do you find yourself eating more comforting […]

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There’s more to health and safety at work than high vis and hard hats

Most of us are doing our best to eat well, most of the time with a view to staying healthy, but have you ever stopped to consider the impact of the food you eat on your safety at work. This week I have been visiting different workplaces across Northern Ireland to discuss just this. I’ve […]

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How eating well can help optimise mental health

World Mental Health Day was on Wednesday. When we talk about mental health, often the food we eat and the impact it has on our mood can get overlooked. The field of nutritional psychiatry is a fairly new one, but more and more health professionals are looking to diet and nutrition as a way to help […]

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Eating for exercise – what, when and how much

When it comes to looking after yourself, diet and exercise go hand in hand. Whether you are exercising for health and wellbeing or for competitions and performance, what you eat before, during and after training can affect recovery, fat burning and stamina. Some smart choices will help you get maximum results. If you are trying […]

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Veganism is popular – but is it healthy?

2018 has been the year of the plant-based diet and the trend for veganism is on the up. With concerns over the environment, animal welfare and health, and supermarkets and major retailers offering new products to support a plant-based diet, more people are switching to the vegan way of life, at least a few days […]

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Get into the swing of the changing seasons

September feels like a fresh start. A time to reflect and get ourselves back on track after the relaxed months of summer. Maybe its because kids are back to school and we are back in the routine of real life, or maybe it’s the change of season that gets us motivated to take action to clear […]

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The health benefits of tea

If Ireland has a ‘national drink’, then arguably it has to be a good cup of tea: whether in times of grief and sadness or happiness and celebration, it is what we turn to for comfort. Tea drinking has been considered a healthy habit since ancient times, and now there is a mass of evidence to […]

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A quick guide to curbing your sugar cravings

Do you need a sugar fix? If your sweet tooth is leading you into the temptation of chocolate, biscuits and sweets more often than is healthy, it could be more than just a matter of lack of willpower. We all know the dangers of too much sugar in our diet – from obesity and type […]

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How to stay hydrated and why we need water

Water is essential to life. It makes up about 60 per cent of our body weight and is important to help us regulate our body temperature, lubricate our joints, digest our food, to carry nutrients to our vital organs and help excretion of water material. When we become a little dehydrated, we can feel more […]

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Sunny spell lays bare obesity problem

Seduced by the heat of the sun, t-shirts have been whipped off and legs that have been in hibernation since last summer have seen the light of day. If you have noticed an extra inch or a little more wobble with each passing summer, you are not alone. Research shows that, in the past 20 years, […]

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Eating better is simplest form of health insurance

If I told you that there was something we could all do to be a healthy weight, feel more energised, stop sugar cravings, support our immunity and promote good health, would you want a bit of it? Most of us would jump at it, wouldn’t we? Although it sounds too good to be true, this […]

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What has changed in our society to make so many of us fat & sick?

Recent headlines have not been great news for our health, and perhaps a sign that our nutrition is out of balance. Type 2 diabetes has increased by 62% since 2007 and more than 7 in 10 millenials will be overweight or obese by the time they reach middle age. Is this a sign of our times? What has […]

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