Honest + Goodness Nutrition

September is such hugely abundant month for seasonal vegetables as we enjoy the last of the summers goodness and welcome in more hearty root vegetables. ⁠ I will definitely be make some carnalised onion jam this week.

I have a brilliant free resources for this, a phytonutrient check list to help you diversify your veg and fruit intake.

Comment the word LIST below and I'll send you a copy.
⁠

First Friday Breathwork & Meditation Class

Join me at on Friday 6th September from 7-8pm for an evening of relaxation and renewal.

Friday 06/09/24
⏳7pm - 8pm
🌼Fee: 15€

*Intention setting for September
*Gentle movement
*Breathwork
*Guided relaxing meditation by candlelight

Email [email protected] to secure your spot!

No experience necessary.

I will be hosting a monthly meditation and breathwork session in Heart Space Yoga on Main Street in Midleton. These Friday evening sessions will be at 7pm.

Dates:
Friday 6th September 7-8pm
Friday 4th October 7-8pm

Mats, cushions, blankets etc are all provided.

Message me to book or comment an emoji below and I'll send you more details.

We've been busy making jam, pickling beetroot and storing fruit and veg for winter.

But this red onion pickle is one of my favourites. Great with burgers, tacos, salad, sandwiches, and roast potatoes.

This recipe makes approx 16 servings. Fermented foods are an amazing addition to your diet and support your gut health.

This year has been tough in the garden, so many of our fruit and veg are later then normal and some, like our cucumbers didn't make it. So a real hats off to the market gardeners!

We will soon have carrots, potatoes, parsnips and squashes. We're expecting a bumper pumpkin patch in Autumn.

Be sure to save this post for your next veg shop, the produce in season tend to be the ones that are cheaper.

Check back over the weekend for a tasty seasonal recipe.

Meditation and Breathwork 🧘‍♀️✨

Sunday 11/08
⏳7pm till 8.30pm
🌼Fee: €16
Booking essential - limited space

Join me at Heart Space Yoga & Therapies, Midleton on Sunday, August 11th from 7-8:30pm for an evening of relaxation and renewal.

Unwind from the week, connect with your breath, and discover the power of meditation. No experience necessary.

To reserve your spot, DM me or go to https://l.bttr.to/qXvkx

We all know the struggle - that post-meal bloat, the gurgling symphony, or just a general "ugh" feeling in your tummy. While there are amazing gut-supporting supplements out there and some over the counter remedies, sometimes reaching for the quick fix can actually add more stress to your system.

Here's the thing: your gut thrives on simplicity!

Let's swap the Rennies for some gut-loving heroes! These everyday foods are superstars at keeping your digestion happy and healthy.

Remember: Small changes can make a big difference.

If I was at the beginning of my health journey, here’s what I would start with....

If I was at the beginning of my health journey here’s what I would start with If I was at the beginning of my health journey here’s what I would start with 1. Ditch the Rennies and the supplements. Keep it simple! There are wonderful supplements on the market for your gut. Really amazing advances in probiotics, gut lining support, digestive enzymes.

I love Summer because we have such an abundance of seasonal foods available in Ireland.

My garden is starting to burst full of berries, green beans, peas, lettuces and radishes with plenty of beetroot on the way.

The beauty of such a wide variety of tasty seasonal veg, is that meals can be kept simple!

Be sure to save this post for inspirations and check back during the week for a tasty seasonal recipe

I get asked about nutritional therapy as a career a lot, and I'm always happy to answer questions. I've spoken about how I became a Nutritional Therapist it on my podcast and others. I trained with CNM who offer lots of online webinars and open evenings.

Just wanted to share this with you https://www.eventbrite.co.uk/e/cnm-online-open-evening-thursday-11th-april-2024-tickets-795226823837?aff=C223485

Use the code Ambassador24 to get a free ticket for this or any of the CNM events.

Boundaries, Cultivating resilience and overcoming negative self talk.

In this episode I talk to Jennifer Davy wellbeingwarrior.ie about finding new purpose, setting boundaries to protect your health and energy and how we talk to ourselves.

✨️Jennifer also sharee her experience of post natal depression.

S1 Ep 9 | Boundaries, Resilience & Overcoming negative self-talk with Jennifer Davy, Wellbeing Warrior Good Honest Talk

Bloating is one of the key symptoms that drives clients to get in contact and work with me.

You
* feel self-conscious about your bloated belly - do I look 3 months pregnant?
* are anxious about what your stomach will do, dreading holidays, or spontaneous plans.
* have a second wardrobe for when bloating is really bad
* don’t feel sexy or attractive right now, your libido is gone
* worry about going to restaurants or friends’ houses, the possibility of bloating or or getting really bad gas.
And so many more

 It breaks my heart to hear how exhausted you are by constant research and how much your confidence has been knocked by persistent bloating.

You have the right to take your bloating seriously and reclaim your energy, concentration, and self-confidence. To feel like you can enjoy food and eat anywhere.

The good news is Honest and Goodness Nutrition is here to support you. Love your tummy and grow your self-confidence.

Book a clarity call via the link in my bio.

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Each year, I choose a word for the year.

Last year, my word was Ease. For 2024, I have chosen the word Brí.

Brí is an old Irish word meaning significance and vigour.

To find out more about my intentions and goals for the year ahead, listen to my latest podcast episode.

I am joined by 3 powerhouse women in wellness, Lorraine Shanahan, Rachel Beare, and Vick Ind.

Available wherever you get your podcasts, link in bio for Spotify and Apple.

I am thrilled to have been awarded Nutritionist of the Year at The Pharmacy Awards! 

2023 has been a year of many highs at Honest and Goodness launching our new website, moving to a new HQ, updating existing and introducing new programmes as well as completing my breath work certification and becoming a fully accredited coach 💫✨

Personally my hip rotation increased by 30% which is an absolute win in my books!

Awards are a lovely cherry on top on what has been a purposeful and fulfilling year, supporting clients in a number of ways through functional nutritional therapy and coaching ✨

My intention for the new year is already set, goals are already in motion and I am excited to further expand my offering to support more clients in 2024!

Functional medicine aims to understand the underlying factors contributing to a person's health problems to create a personalised and holistic treatment plan.

Functional medicine testing is a great tool to identify the root causes of health issues and imbalances, providing gain insights into your overall health and functioning. These insights help healthcare practitioners understand how different systems within the body are interacting and where imbalances may be occurring.

Tests are based on saliva, blood, urine, and stools. These include tests for Candida, SIBO, H. Pylori, Parasites, Hormone Imbalance, Thyroid Function, Vitamin and Mineral Status.

I work with a number of reputable and accredited laboratories. This allows me and my clients to select the most appropriate test(s). Tests are based on saliva, blood, urine, and stools.

If you want to take control of your health, to understand the root causes of your health issues, book a complimentary clarity call via the link in my bio and we can determine which test(s) would be best suited to you.

Last week I shared the importance of sleep, the benefits for our health and the 4 stages of the sleep cycle 💤

Sleep is something many people struggle with. They struggle to get the recommended 7-9 hours for an adult or have trouble staying asleep.

7 ways to improve your sleep are:
1. A good nights sleep starts each morning by getting daylight as soon as we wake up
2. Eating well to support our sleep through including foods high in melatonin, tryptophan, magnesium and potassium.
3. Avoiding sugary snacks before bed
4. Stress Management
5. Avoid stimulating your brain too close to bed times this includes caffeine, phones, self help books, emotive movies and more
6. Create a wind down routine 1-2 hours prior to wanting to go to sleep
7. Explore Complementary and Alternative Therapies (CAM)

I would love to know if you try any of this tips and how they improve your sleep 😴

If you are still struggling, please reach out via DM, email or my website.

A nutritious diet shouldn't be boring and this recipe is definitely anything but bland. Utilising lots of seasonal ingredients to ensure the best nutrition and flavour, this recipe is great for a quick mid-week dinner and even as leftovers for lunch the next day. You can also use the roasted veg as a side dish 🍅

Ingredients
1 Aubergine (diced into half-inch pieces)
1 Courgette (chopped)
300 grams Cherry Tomatoes
2 Carrots (sliced)
1 Red Onion (sliced)
3 Garlic cloves (minced)
Fresh Thyme
300 grams dried Pasta of your choice
30 mls Balsamic Vinegar (to taste)
Sea Salt (to taste)

Directions
Preheat the oven to 220ºC.
Line your baking sheets with parchment paper.
In a large bowl, toss together everything except the pasta and balsamic vinegar. Transfer to the baking sheets and spread the veggies in an even layer. Roast for 20 minutes.
Meanwhile, cook the pasta according to the package directions. Drain the water and return the pasta to the pot.
Add the roasted veggies to the cooked pasta and stir in the balsamic vinegar.
Taste and adjust the salt, thyme, or balsamic vinegar as needed. Enjoy!

Chicken is also a great addition to this dish!

I provide all my clients with a collection of recipes to utilise and inspire them to make the sustainable changes in their life.

I’d love to see your recreation of this gorgeous early autumn dish!

This month we are finally seeing some ripe blueberries, early blackberries and gorgeous sunflowers. Get the full list here: https://honestgoodness.substack.com/p/whats-in-season-this-august

Join me on 17th July, 7pm for a free webinar on how to Banish Bloating Without Food Restriction.

I'm going to answer your questions and share information on

- What to add to your diet to help reduce bloating
- What supplements are actually helpful
- Tips and tricks I teach my clients to help them reduce their bloating
- Attend live to receive a gut healthy meal plan designed to reduce bloating

https://www.honestgoodness.ie/webinar-banish-bloating

Banish Bloating Without Food Restriction
Monday 17th July 7pm

What we’ll cover

👉 How to identify your triggers and what they tell you about your digestion

👉 What supplements are worth while and help reduce bloating

👉 The tips and tricks I use with my clients to help them reduce bloating

👉 The foods you can add to your week to reduce bloating and improve digestion

Register here - https://www.honestgoodness.ie/webinar-banish-bloating

Can't make it live? It will be recorded and I will share it with you if you register.

Artifical sweetner Aspartame is about to be classified as a carcinogen (possible cancer causing chemical). Research also shows its impact on the gut microbiome.

Exclusive: WHO's cancer research agency to say aspartame sweetener a possible carcinogen -sources One of the most common artificial sweeteners is set to be declared a possible carcinogen next month by a leading global health body, according to two sources, pitting it against the food industry and regulators.

What's in season this July?

July brings a huge bounty of berries, greens and seasonal veg.

The best way to eat a rainbow and get the variety your taste buds and your body needs is to eat with the seasons.

It's easier on the pocket too.

Find out more: https://honestgoodness.substack.com/p/whats-in-season-this-july

🌞 Stay Hydrated in the Summer Sun! 🥥

☀️ Hydration isn't just about water. It's crucial to replenish electrolytes lost through sweat during exercise or in warm weather.

Electrolytes play a vital role in maintaining good digestion, hydration, skin health, exercise recovery, and regulating body temperature.

One refreshing and affordable way to replenish electrolytes is with coconut water🥥

Coconut water naturally contains several essential electrolytes, including potassium, sodium, magnesium, calcium, and phosphorus.

💧 Try this Simple Coconut Water Recipe

Ingredients:
🌴 1 cup of chilled coconut water
🍋 Freshly squeezed juice of 1 lime or a handful of frozen berries
🌿 A few sprigs of fresh mint leaves
🍯 Optional: 1 teaspoon of organic honey

Instructions:
1️⃣ In a glass, combine the chilled coconut water and lime juice/frozen berries.
2️⃣ Gently muddle the mint leaves to release their refreshing flavor, then add them to the glass.
3️⃣ If desired, sweeten the drink with a teaspoon of honey. Stir well.
4️⃣ Add ice cubes
5️⃣ Give it a good mix and enjoy!

🌡️ Staying hydrated with electrolytes is key to beat the heat and maintain optimal gut health during warmer weather or after exercise. 🌞

This is a reminder to take regular short breaks and breath.

Let your shoulders drop. Release that mid back tension and use the 5 finger breathing technique to bring a moment of relaxation and focus to your day.

📣 Join us for a special Instagram live event! 🙌

I'm excited to host this interactive discussion about mindful eating as part of my April series on mindfulness, sleep, stress management and connection. 🍴🧘‍♀️

In this session, you'll learn how to cultivate mindfulness and intentionality around the way you eat. Discover the benefits of mindful eating, including improved digestion and a deeper connection with your body. 🙏

This is the perfect opportunity to ask questions and gain insight into the benefits of mindfulness and mindful eating.

Alfie will also be leading us in a mindful eating practice so please bring a small piece of food e.g. 1 raisin with you for the live event 🤩

🗓️ Date: 1st April
🕒 Time: 10am
📍 Location: Instagram live
💬 Hosted by: Claire O'Brien and Alfie Golden

See you there! 👋

This is a section of a sample DUTCH test showing the cortisol pattern over a day.

I often see high morning cortisol (waking up anxious), high mid morning cortisol (stress at work/school drop off), low afternoon cortisol (fatigue/energy crash) and a uptick in night time cortisol.

Even a small uptick at night and ✨ you're awake, ruminating and can't get to sleep.

There are lots of ways to improve cortisol levels through the day that tell your body it is SAFE to go to sleep.

👉Eating breakfast and getting light in the morning

👉 Chewing your food

👉 Breathing and taking breaks

👉 Eating colourful foods and variety

👉 Going for a walk

👉 Keeping lights low at night

👉 Having a safe, predictable night time routine (no scary movies or inspirational reading)

Over the next few weeks I'll have guests live on instagram talking about mindful eating, relaxation and breathing and getting deep sleep.

Have questions or comments? Let me know below 👇

Did you know that having a pre-bed snack can actually help you sleep?

If you get sugar cravings or have a higher level of stress during the day, your blood sugar can crash even during the night, causing you to wake up (usually around 3am).

A snack can regulate blood sugar levels and prevent waking up hungry in the middle of the night.

But choose wisely! Foods high in tryptophan, like nuts, seeds, turkey, cheese, and bananas are great options.

Avoid sugary snacks and alcohol as these cause blood sugar spikes and crashes.

Remember to stick to a small, light snack and give yourself time to digest before laying down.

Sweet dreams! 💤