Beoga Nutrition

Eat the rainbow? No problem with this halloumi salad 🌈🥗 Admittedly it looks a bit wet, but that's because I only remembered to take a pic after I poured dressing all over it 😅

Super tasty and packed with nutrients. Recipe on our website https://beoganutrition.ie/recipes/halloumi-salad/

One simple tip to improve your overall health is adding cruciferous vegetables to your diet on a regular basis 🥦🥬

👉 Rocket, Bok Choy, Broccoli, Brussels Sprouts, Cabbage,
Cauliflower, Kale, Radish, Turnip, Watercress

Think stir-fries, curries, salads, casseroles or slaws 🥗🥘😋

After a week of over indulgence, I fancied something lighter than burgers this evening.
Plus I had a fridge full of food that needed to be used up!!

Rocket, mixed leaves, scallions all from my parents garden, tomato 🍅, red pepper, avocado 🥑, grated beetroot, slaw and orzo salad from , buffalo mozzarella and fresh basil leaves dressed with EVOO.

Served with a few wedges (not homemade 😉)

Delicious

Happy weekend

Diet & lifestyle habits can have an enormous impact on your skin so I am really looking forward to speaking at the Elemis Summer Event at The Spa .

I will be giving tips on what foods & nutrients to include to promote healthy glowing skin.

If you have any questions that you would like me to answer on the evening, please DM me and I'll be happy to answer them for you.

To book your ticket, call Louise or her team on 056 7705841 or email [email protected].

Hi all, if you haven't bought a ticket, I'd really appreciate if you could.
Ticket price €5.00 each
Top prize is worth €1500 and includes a 90min consultation with me.....what's not to like 😅

Network Ireland Kilkenny Draw iDonate.ie - Network Ireland Kilkenny Draw

Here she is, our very own Linda winning Established Businesswoman of the year at the awards in Friday night. Very well deserved! Proud business partner alert 💛

Oh you never disappoint 😋 The humble omelette, so tasty, nutritious and filling 💛

What a simple but effective thing you can do to help lower your risk 🧠 1/2 a tablespoon is very doable!

We recommend Extra Virgin Olive Oil (cold pressed). Drizzle over salads or any dish for that matter, or use it to make dressings.

Friday Night Fake Aways

Beef stiry fry with
Black bean sauce.

I added scallions, mushrooms, and peppers to clean out the fridge 🥳.

I am fussy about the types of sauce I use, this range contains all ingredients I recognise but saves me all the effort after a busy week at work.

Best part is it took 15mins to get to the table and I served ir with noodles so the kids loved it too.

Enjoy

I never told ye that I am a finalist in the Established Business Woman category in the Business Woman of the Year Awards. 🥳

It is very easy when you are running a small business to keep your head down, miss out on how the company has grown and how much has been achieved.
Plus I am not great at the self trumpet blowing so it is wonderful to receive this acknowledgement and recognition from an organization such as that I admire so much.

I am in super company with .hayes.11 from Tom Teac , Ella Dunphy from and from .

Thank you .

Looking forward to celebrating with the ladies on June 14th .

Just in case this bank holiday brings you some stress - this simple, easy to remember technique can help by:

👉lowering cortisol levels
👉promoting relaxation
👉activating parasympathetic nervous system (helps digestion)
👉enhancing mental clarity

Try it before a stressful event, during a moment of anxiety or before bed.

I'm trying to be "good" but still wanted something sweet so this happened...

👉Greek Yogurt (protein) with raw cacao powder (antioxidants)
👉Flaked almonds & a tiny bit of maple syrup
🍫Broken up 85% chocolate chunks for some crunch (& virtuous vibes)

Hit the spot and provided some nutrients at the same time 👌

Did you know that women in perimenopause need more protein than we did?

What is protein?
Protein consists of amino acids which are the building blocks of the body. It’s used for a variety of functions that include maintenance, repair, replacement and rebuilding of tissue and cells. It contains enzymes that we use to digest food, it helps to maintain our immune system and it gives us energy. It prevents fat accumulation in the liver, reduces cholesterol, and is even thought to enhance the functioning of the brain.

Why do we need more protein at this stage?

• To balance hormones like oestrogen, insulin & thyroid hormones.
• Weight management – protein helps us feel fuller so we tend to snack less.
• To prevent muscle loss
• Bone health – protein plus specific nutrients (plus exercise) are required to reduce the risk of osteoporosis

Protein Sources
Meat, fish, eggs, tofu, tempeh, beans, lentils, chickpeas, nuts & seeds plus some dairy products.

How much do we need?
I don't like giving specific numbers as we are all individual but the recommended amount of protein differs for women, according to their age and their body mass. The average Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of ideal body weight. Women in perimenopause however need more protein than this depending on activity levels.

My recommendation - start by including a source of protein at every meal.

A simple way to reap several health benefits is to immerse ourself in nature 🌳🌻🐝 This doesn't have to be complicated and can be a simple walk in fresh air.

Have a lovely weekend & here's hoping the sun shines ☀️

Summer in a bowl... even if it is lashing rain outside! Delicious breakfast packed with nutrients 🫐🥝

👉 Fiber & phytonutrients (help protect against disease) from the fruit
👉 H**p seeds & Greek yogurt for protein
👉 Flaxseeds & almonds for some crunch & healthy fats

Great to bring to work and eat at your desk if you're time poor.

Did you know that there is a link between gut health & the lungs?

Asthma is a common, chronic condition characterized by episodes of wheezing, shortness of breath, coughing and chest tightness due to narrowing of the airways. The severity ranges from mild, intermittent symptoms to severe and persistent shortness of breath.

A randomized placebo controlled trial was designed to determine if specific strains of bacteria could reduce symptomatic episodes in children. 422 children aged 2 to 14 children were included and the results confirmed a statistically significant reduction in the number of asthma attacks during the treatment and after the follow up period when using the strains in this product.

I have used this with clients and the feedback is excellent.

This product is safe for use when a person is already taking medication and is suitable for use in adults also.

If you are interested in adding this probiotic to you or your child’s daily routine, please DM me your email address and I'll be in touch.

We always suggest choosing local, seasonal produce when you have the choice. May brings lots of beautiful options.

Check out the selection of foods available in .

What will you add to your menu?

Remember, the asparagus season is only 6 weeks in this part of the world, so if you enjoy it, tuck in quickly!!

Happy summer ☀️

Seasonal allergies such as hay fever (allergic rhinitis), are common and becoming increasingly so globally.

A recent study by Allergy UK revealed that 49% of the UK population have had symptoms of hay fever with it officially affecting between 10-15% of children and 26% of adults.

It may appear to just be a nuisance, but hay fever can be debilitating and impact sleep quality, energy levels & result in decreased cognitive function. I’ve kind of grown out of it but as a child I could sneeze 50times in a row, it was not fun 🤧!

Hayfever is an inappropriate response by your immune system to allergens. Histamine is a chemical produced in your body as part of the immediate reaction to these allergens which is why medications which target histamine can help reduce symptoms quickly but some natural interventions can help individuals before & during hayfever season too.

NOTE: The immune system is really complicated so this post includes just a few easy tips

👉 Supporting the microbiome by eating 30 different plants a week; this matters as 70% of your immune system is located in your digestive tract.
👉 Vitamin C contributes to normal functioning of the immune system and may have natural antihistamine properties
👉 Quercetin is a bioflavonoid that inhibits the release of histamine & proinflammatory substances
👉 Bromelain is an enzyme that can be helpful in breaking down inflammation associated with histamine.
👉 Probiotic strains that reduce inflammation in gut & promote gut integrity
👉 Beta glucans which down regulates sensitivity and immune reactions over time
👉 L-glutamine which is an amino acid which helps reduce gut permeability

There are lots of good quality supplements on the market that may help to reduce histamine or support gut health but talk to your local health food shop or pharmacist especially if you are taking medications.

If we can help, get in touch on [email protected]

Maintaining a work life balance can be really hard but this week, I am happy that I managed most things.

Kids, husband, food, cleaning, washing all more or less got taken care of too 😂 but making sure I take time to take care of myself & spend time with friends & family doesn't always make the list but is essential to my health.

My social media this week was slack but next week will be better!!

What will you do this weekend to take care of you?
Also, what can you do this weekend to making eating well next week an easier option?

Happy weekend everyone

I know it still isn't really feeling like spring yet but I wanted to share this as often when people think of salad, they think of just lettuce, tomato, cucumber & maybe a slice of ham but it can be so much more diverse, nutritious & tasty than that.

What do you add to your salad?

Good gut-health is crucial to our overall health and wellbeing. An estimated 1 in 5 in Ireland suffer with symptoms such as indigestion, bloating, flatulence, constipation and diarrhoea and once the GP has confirmed that there is not an irritable bowel disease (IBD) such as colitis or diverticulitis, the diagnosis is IBS.

These symptoms can be extremely stressful and poor gut-health can also be associated with a range of non-digestive symptoms such as low mood, inflammation, hormone imbalances, skin problems, low energy, headaches and much more. Some women may experience IBS type symptoms and it may in fact be associated with hormone imbalances.

Our digestive systems are incredibly complex and for every 10 people with IBS, there can be 10 different root causes.

We help people with IBS to understand what is contributing to their symptoms & how to alleviate them.

Contact us on [email protected] for more information.

I hope that you get to enjoy some downtime, some walks, fresh air, good food, good company & of course good chocolate, I won't even pretend we'll have good weather 😔

Wishing you all a Happy Easter.

It doesn't look pretty but beans on 2 slices wholegrain toast is my current favorite breakfast.

I usually add a drained & rinsed tin of other beans like cannellini or mixed beans (kids tend to prefer white beans only) to bulk up the bean content.

Beans are 1 of the foods that feature heavily in the diets of the Blue zones as discussed by and can be included daily in your diet.

This breakfast is giving me approx. 20grams of fibre & protein as I used a chia seed wholegrain bread which is a great start to the day. Most importantly, it tastes great!

Beans on toast are also great for lunch, after school snack & supper!

Weekend reading, so exciting!!

is amazing. I will share anything I learn in the coming weeks.

I've mentioned protein before but it is worth mentioning again because it is essential!

Protein rich foods include meat, fish, eggs, nuts, seeds, beans, lentils, chickpeas, tofu, tempeh etc.

Important for everyone to consider but especially vegetarians as even a diet that has lots of plants can be lacking adequate protein.

Avoid ultra processed foods as much as possible so if a bar is labelled 'high protein' but has a list of ingredients you don't recognise, avoid it.

Eat a hard boiled egg or a handful of nuts instead.

Just because you have experienced digestive symptoms for a long time, it doesn't mean that you have to put up with them forever, there is lots that you can do to feel better.

Feedback like this makes my day 🥳

Fabulous day spent with celebrating International Women's Day.

Inspirational speakers and great craic with the network ladies .

Of course, never enough photos!!