Optimum Health Coaching

These carrot cake bites are SO delicious, they taste like Christmas 🎄🥕☺️

Ingredients:
1 cup oats
1/2 cup grated carrots
12 medjool dates
1/2 cup walnuts
1 Tsp cinnamon
1 Tbsp honey
1 tsp vanilla extract (optional)
1/2 cup shredded coconut (for rolling)

Blend all the ingredients (except coconut) in a blender to form a dough, then roll into balls. Coat with shredded coconut and leave to set in fridge. Enjoy!

Tag your friends who would enjoy this recipe and spread the love ❤️

As we age our natural collagen production declines from our mid to late 20’s on 🙄

Within the first 5 years of menopause a women’s collagen production can decrease by approx 30% hence the wrinkles, sagging skin and thinning hair…..that’s just the visible signs 👀

Decreased collagen production can result in joint pain, bone loss, damage to blood vessels and also the gut microbiome 🦠

Aim to increase food sources of collagen in your diet: meat, fish, bone broth, eggs

Also remember to include foods high in Vit C to aid collagen production and absorption 🥝

If considering supplements 👇

1. Choose hydrolysed collagen/ collagen peptides as this is already broken down making it easier to digest and absorb

2. Quality is important
Bovine (Type 1 & 3) choose grass fed
Marine (Type 1) choose sustainably fished

Do you take a collagen supplement?

If you found this helpful ❤️ and share with your friends 🤗

Optimum Health Coaching

⭐️Check out this review from one of my clients who took the DNA oestrogen test…

I’ve been experiencing symptoms of peri-menopause such as hot flashes, poor sleep, low mood, lack of energy…the list goes on…..they probably started about 3-4 years ago but in the last year they got a lot worse. I run my own business and have a family and I was getting to the point where I just was finding it more and more difficult to cope with the poor sleep and fatigue and I just needed help

I went to my GP and asked about HRT, she asked family history, symptoms et and then I got started I did feel a lot better initially and the symptoms reduced a lot. However after about 3 months a lot of my symptoms returned and I just didn’t feel “right”. I had also been speaking with friends about HRT and everyone has such mixed opinions I was a little concerned about the possible downside

I was considering coming off HRT and then I came across this DNA Oestrogen test which I am so glad I did as I discovered from the test I do in fact have some SNPs on my genes that may increases my risk for breast cancer/ovarian cancer if taking HRT. Needless to say that was my decision made!

I also learned so much more about my genes such as I don’t have the APOE4 that is linked with increased risk for Alzheimer’s…I was delighted as Alzheimer’s/Dementia is in our family. I also discovered that due to a SNP on my COMT gene I should avoid/limit my intake of caffeine and green tea (which I was surprised about)

I have learnt so much invaluable information from this test and it was so simple to do….just a fingerpick blood spot test and the results are sent to Janet within 2 weeks

The best thing is Janet created a personalised Nutrition and Lifestyle plan for me based on the results from the test and also from her evaluation of my current signs and symptoms.

My symptoms are now gone and I’m feeling better than ever. Janet has been so supportive and just a wealth of information that I know I can trust…I highly recommend any women going through peri-menopause or menopause to take

Susan, Age 44

💫 If you would like to learn more book in for a complimentary 20 min consultation 💫

I am delighted to have completed my DNA Life® practitioner training with earlier this year 💫

This course deepened my knowledge of how our genes are influenced by our nutrition and lifestyle. Combined with my nutritional therapy studies this enables me to help clients optimise their health and possibly reduce their risk of many lifestyle related chronic illnesses

We each have genetic polymorphisms (variances) that alter how we metabolise certain vitamins and the bioavailability of specific micro-nutrients. And although you can not change your DNA, you can influence how your genes are turned on and off with nutrition and lifestyle changes… thanks to the study of nutrigenetics.
​
DNA Life® health testing can tell us what genes need extra support and how we can support them through nutrition, lifestyle and targeted supplements (if required)

Your genes never change so you only ever need to do a DNA Life® test once in a lifetime ✨

If you would like to find out more click the link in my bio to schedule a complimentary call or you can message me on WhatsApp 😊

I’m so excited to share my new website is now LIVE 🥳

Here you can discover more about my services including:

✅ Nutritional Therapy
✅ Nutrition & Lifestyle Coaching
✅ DNA Health Testing
✅ Wellness Workshops
✅ Corporate Wellness Programs

I offer various packages that can be tailored to suit your needs and goals to help you achieve optimum health & wellness 💫

You can now book in for your complimentary call through the website 📱

Another new feature is the addition of my App! This is now available for existing as well as new clients 🌟

I have put a lot of time and effort into creating my new website and I hope all like it as much as I do 💖

Feedback is always welcome and please share with anyone who may be interested 🙏

Link in bio

Janet Xx

Women should not fast the same way as men yet most of the information and current guidelines about fasting are based on men 🤷‍♀️

Fasting has many benefits….when we are fasted our bodies are healing ❤️

Some of the many benefits of fasting including regulating blood sugar, supporting hormone balancing, improving gut microbiome, reducing inflammation, aiding weight loss along with autophagy

However for women it’s important to fast with your menstrual cycle 🌺

This is not just true for fasting, we should also focus our nutrition, exercise and self care in harmony with our cycle

If you would like support with with this or to know any more information you can book in for a complimentary 20 min call in the link in my bio 👆

I hope you find these slides helpful, if so please like and share 🫶

*Caution: fasting is not recommended for women who are pregnant or breastfeeding or anyone with an eating disorder

Always get advice from a qualified practitioner before starting with fasting

Our gut is linked with all of our body systems 🦠

The trillions of bacteria that live inside our gut make up what's called our gut microbiome…some are what we call commensal bacteria (the good bugs), some are pathogens (the bad bugs) and we need to have a balance!

When our microbiome becomes imbalanced this is what we call dysbiosis and can lead to a variety of imbalances such as uncomfortable digestive symptoms, fatigue, depression, anxiety, insulin resistance, low immune function, hormonal imbalances, poor detoxification along with many others.

The good news is that we can improve our gut health with nutrition and lifestyle changes as listed in the 7 steps above

🌱High fibre foods to include - Legumes - black beans, lentils, chickpeas, kidney, pinto beans, soybeans
Whole grains - oats, quinoa, millet, barley, brown/wild rice
Vegetables (variety) – green leafy veg, broccoli, spinach, kale, asparagus, brussel sprouts, pak choi, leeks, carrots, cauliflower
Nuts & Seeds – almonds, pistachios, brazil nuts, cashew, h**p, pumpkin, sesame, sunflower
Fruits – kiwis, apples, peaches, avocado, bananas, berries, apples
Super fibres – ground flax seeds, chia seeds

🧄Prebiotic – indigestible foods to feed the beneficial gut bacteria
Garlic, onion, jerusalem artichokes, chicory root, dandelion greens, leeks, asparagus, avocado
Bananas, apples, watermelon, peaches, dates, figs
Oats (beta glucan and resistant starch), flaxseed
Chickpeas, lentils, kidney beans

🫒Pro-biotic Foods - Fermented foods are a great source of probiotics, they help break down the nutrients in foods (and remove anti-nutrients) so we can absorb them easier.
Kimchi, Kefir Sauerkraut, Live yogurt
Kombucha, Olives
Pickles, Miso

Exercise 🏋️‍♀️ prioritise sleep 😴 and fasting are also important for gut health.

Supplementation may be beneficial but it is best to get prescribed on an individual basis by your practitioner 👩‍⚕️

If you have ongoing symptoms that don’t improve even when taking the above steps then testing with a practitioner may be beneficial to investigate and identify possible contributing factors/triggers

If you found this helpful please like & share 💚

We are back with another series of Wellness Workshops 💫

Join myself and Erika to learn how you can improve your health and wellness in our informative and fun workshops 🤗

Tues 20th June
🦠Gut Health - we will be discussing how you can support your gut microbiome with easy to follow nutrition and lifestyle advice. We also have some delicious gut healthy foods and drinks to sample from 🌱

Tues 27th June
✨Healthy ageing - you will learn nutrition and lifestyle tips to help you slow down the ageing process both on the inside and outside ✨

DM to book your place 💖

I’m am so proud of my amazing client and friend 🥰 on placing 1st in her recent triathalon for her age group🏆

Lea just started competing in triathlons 5 months ago and already has progressed so much….and has now entered her 1st Ironman 💪

Her dedication, strength and determination are amazing and as much as I have helped her with her nutrition she has also inspired me with her positive attitude and always with a smile on her face 💫

Since working together over the last couple off months some of the areas we are focusing on to support Lea’s training and competitions are:

✅ Macronutrient ratio - ensuring sufficient protein, carbohydrates and healthy fats….before, during and after training
✅ Hydration while training and for competitions
✅ Carb loading for competitions
✅ Antioxidants to support her body throughout high intensity training
✅ Hormone balance - important whilst doing endurance training
✅ Lifestyle Strategies to support rest and recovery including hot and cold therapies, and improving sleep and promoting relaxation

I am so grateful for the opportunity to be working with Lea and very excited to see her progress further on her journey 💖

Good Mood Food Workshop 💫

I has such a lovely time doing this nutrition talk with a beautiful group of ladies in the most amazing setting 🌳☀️💖

Thank you for inviting me to talk at your spiritual wellness retreat 🫶

I spoke about different foods and specific nutrients to support brain function and mood….I also discussed the gut microbiome and the link with mental health.

We discussed lifestyle strategies to support mood and mental health from sleep, fasting, cold water therapy to connection and community 💖

hosted such a fantastic retreat in the most beautiful setting
I would highly recommend for anyone looking for some self care, spiritual wellness and time in nature ✨

This is my version of an Açai bowl…. soooooo tasty 🤤

The base is my Beet & Berry antioxidant smoothie recipe (with added protein), topped with my granola recipe, sliced banana and blueberries….delicious balanced breakfast or post workout

Açai bowls that you buy in shops or from cafes are often very high in sugar and don’t have protein or healthy fats so may spike your blood sugar

You will find the recipes for the smoothie and granola in previous posts on my page

Let me know if you give this a try 🥰

Optimum Health & Wellness Group

Only 1 day to go….I hope you are all excited to get started on the 4 week “Feel Good” challenge 😊

The email has been sent to you with all the details for Week 1 including meal plan & recipe e-book. If anyone hasn’t received it yet or has any questions please just message me Xx

Healthy snacks to keep her fuelled while studying 😋

Myself and fellow nutritionist Lisa Gavin were recently invited to do a nutrition workshop .school for the Year 10,11,12, &13 students to give them advice on the importance of nutrition, sleep and exercise, along with strategies to manage stress to support them for their upcoming exams

We were delighted with the response from the students, they were both knowledgeable and interested to learn more…the perfect students 😊 At the end of each session it was great how they all participated in creating the “ideal plate” along with getting involved in our breathwork and tapping exercises for helping manage stress.

One of the key nutrition areas we talked about was snacking as many teenagers (and adults) tend to reach for sugary snacks when studying. As we explained to the students high sugar foods lead to spikes and crashes in blood glucose levels resulting in energy crashes, fatigue, poor concentration, irritability and low mood - not ideal when studying or sitting exams 📚

So we gave them some ideas for healthier snacks that may be helpful for anyone with teenagers doing exams….

✅ Peanut Butter Energy balls (pic here)
✅Hummus dips with carrots/peppers/cucumber
✅ Greek yogurt with granola and berries
✅ Fruit with nut butter (e.g. apples with almond butter)
✅ Dates with dark choc and mixed nuts
✅ Healthier option homemade snacks - protein flapjacks, homemade granola bars, chocolate energy balls (recipes are all on my page)

Green Glow Smoothie 🌟

I recently sampled this smoothie at a wellness workshops I co-hosted on skin health and everyone loved it 😍 So here is the recipe:

Handful spinach
1 stick celery
1/4 cucumber
1/4 avocado
Thumb grated ginger
1 Tbsp mixed seeds (chia,flax,pumpkin)
1 Kiwi
1 Green Apple
25g Protein powder (I use unflavoured)
1 Tbsp Collagen peptides (optional)
1/2 cup almond milk (unsweetened)
*Add some water if you prefer a lighter consistency

This smoothie is full of vitamins & minerals to support healthy skin such as vitamins a, c, e, zinc, b vits, omega 3s 💫
This smoothie is great option for breakfast or after a workout as it contains a healthy balance of protein, fats and carbohydrates to help balance blood sugar!

Let me know if you give this a try or what else you would add? 😘

✨Wellness Workshops✨

Erika and myself have been enjoying running our fabulous wellness workshops over the last few weeks

Each week we cover a different topic and there is a Q&A at the end 🙋‍♀️

Join us this Friday for our 3rd workshop where we will be discussing gut health and giving practical nutrition and lifestyle advice to help improve your gut microbiome 🦠

DM to book your space 🤗

✨Only 2 days to go ✨

Very excited for our first wellness workshop this Friday 3rd March!

Myself and Erika will be talking all about how to keep your skin healthy from the inside and out 💫

DM to book your place 💖

Fasting has being getting a lot of attention lately due to all of the health benefits associated with it.

There are different types of fasting from calorie restriction, time restricted eating, intermittent fasting and prolonged fasting.

Prolonged fasting can be anywhere from 24 to 72+ hours and involves no eating, just water! (Some people also drink black or herbal teas/coffee as this does not break the fast)

Some benefits associated with prolonged or water fasting are as follows:

✨May Improve Insulin Sensitivity and Blood Sugar Levels - During a fast of 24 or more hours, glycogen (the storage form of carbs) is depleted and insulin levels are reduced. This allows your body to burn mostly fat for energy, making stored body fat more available for use

✨Reduce Inflammation - Fasting for more than 24 hours may lower inflammation by reducing oxidative stress in your body’s cells

✨Slow cell ageing – fasting improves cellular repair and delays tissue aging both of which have been shown to support overall longevity

✨Aid weight loss - fasting has been shown to increase metabolic rate by 3.6–14%

✨Trigger autophagy – fasting for more than 24 hours may trigger autophagy, this is the body’s way of cleaning out damaged cells and to regenerate newer, healthier cells. This may decrease the risk of many chronic diseases

✨May increase effectiveness of some cancer treatment – fasting in conjunction with chemotherapy, has been shown to sensitize cancer cells while protecting healthy cells in some cancers

💦 Remember it is very important to keep hydrated during fasting

⛔️If any of the following apply to you seek advice before fasting:
Type 1 diabetes, low blood pressure, underweight or history of eating disorders, women who are pregnant, breastfeeding, trying to conceive, or have a history of amenorrhea, if taking certain medications (such as insulin, blood pressure, blood thinners, and nonsteroidal anti-inflammatory drugs (NSAIDS)

I’m currently on 40 hours of a 48 hour fast and actually feeling ok 😊

These healthy pancakes are easy to make and taste soooo good 😋 They are also gluten free!

Ingredients:
2 bananas
1.5 cups@oats (g/f)
3 free range eggs
75ml milk (dairy/oat/almond)
1 Tbsp honey
1 Tbsp flaxseeds (optional)

You can too with any of your favourites…Here I used Greek yoghurt, blueberries, raspberries and sprinkle of cinnamon. The kids added some melted dark chocolate too 🍫

Method:
Mix all of the ingredients in a blender to a thick soft consistency
Heat a nonstick pan and add butter
Use a ladle to dollop the batter onto the hot pan and cook until golden on both sides

Serve with toppings of your choice and enjoy

Save this recipe and share with friends 😊

A healthy diet does not need to be over complicated 🤷‍♀️

Follow these tips…

Include (organic where possible)
✅ Whole foods
✅ A variety of colourful fruit and vegetables
✅ Grass fed meat
✅ Eggs
✅ Dairy - butter/ghee (not spreads), full fat milk, kefir, cheese, live yoghurts
✅ Nuts & Seeds
✅ Extra virgin olive oil
✅ Fermented Foods
✅ Herbs & Spices
✅ Water and herbal teas

Aim for a variety of healthy sources of protein, fats, carbohydrates, vitamins and minerals 🌱

Avoid/Limit:
❌ Processed Foods
❌ Sugary drinks and snacks
❌ Seed oils
❌ Takeaway foods (be mindful of ingredients)
❌ Excess alcohol

Avoid or limit processed foods. Always read the label, the more ingredients there are usually means more additives and highly processed 🙅‍♀️

If you would like some help improving your nutrition I have some 1:1 Coaching spaces available in March - DM to book or to arrange a free 15 minute consultation 🤗

Happy New Year to all my amazing family, friends and clients ❤️

Wishing you all health, happiness and love for this new year 💫

Feeling so grateful for a beautiful start to my new year spending the morning on the beach with family and friends 🥰

Merry Christmas from our family to yours 🎄❤️🎅

We made protein balls for Santa to help keep him fuelled for his busy night 😊

If you happen to overindulge this festive season try out these tips to help reduce the after effects🎄

These are tried and tested hacks that actually work so well 😉

Alcohol depletes the body of vitamins, magnesium and B vitamins in particular. Alcohol is a diuretic so can lead to dehydration therefore water along with electrolytes helps to rehydrate. N Acetyl cysteine can support your liver to detoxify alcohol helping to reduce the toxic effects 🥂

Let us know if you try these tips 🤗

*It is always best to drink responsibly and in moderation*

Sundays are for……pancakes 🥞😋

Give these delicious banana, oat & cinnamon pancakes a try, you won’t be disappointed 🙌

You can top with anything you like! We choose raspberry’s, dark chocolate, natural yoghurt and cacao nibs 🍫

Ingredients:
11/2 cups oats (g/f)
2 bananas
3 eggs
50ml milk (cows/oat/almond)
1 tsp cinnamon
1 tsp flaxseed (optional)

Method:
Add all the ingredients to a blender and mix to a nice soft, thick consistency.
Heat a pan, add butter and allow to melt. Then using a ladle pour the batter onto the pan, cook until golden, flip and and repeat.

Add whatever toppings you like and enjoy these healthy delicious pancakes 😘

What are your favourite toppings?

Painful periods and PMS are quite common however these symptoms are not something that you should just have to put up with every month 😫

There are lots of things you can do to improve your symptoms through nutrition and lifestyle changes so that you don’t have to dread when your period is due🩸

If your symptoms are affecting you and making nutrition and lifestyle changes doesn’t help to improve things then you may benefit from further investigation as there may be other underlying imbalances that need to be addressed. Symptoms of PMS are similar to symptoms for conditions such as PCOS, endometriosis, fibroids so it’s always worth getting further advice or testing

If you want support with any of the above contact me to book in for a free 15 min consultation 🤗

💫 Client Feedback 💫

It makes me so happy to get reviews like this from my clients! I truly appreciate reading feedback from my clients and I love love love to see their progress 💖

Sinead had been experiencing heavy periods and severe PMT since coming off the oral contraceptive pill a couple of years ago. This is quite common and it can take a while to get your hormones back in balance ⚖️

We made some changes to Sinead’s diet, including foods to support her hormones along with some lifestyle changes. Sinead said it didn’t take long for her to start noticing the improvements and this motivated her to keep going with the new dietary and lifestyle changes that are now just a part of her daily routine 🙌

I have some availability left for 1:1 consultation in November and December, just DM to book in 😊 Or if you prefer you can book in for a free 15 minute discovery call on WhatsApp +353 874159141

💫 5 of the most important vitamins and minerals for skin health:

1️⃣Vitamin A (Retinol) - helps to prevent formation of clogged pores, promotes cell turnover and keeps skin smooth & hydrated.
Animal sources include liver, cod liver oil, egg yolk, butter, cream and other dairy foods.
Plant sources contain beta-carotene which is a precursor to vitamin A and include carrots, sweet potatoes, butternut squash, bell peppers. It is important to note that not everyone can convert beta carotene to Vitamin A

2️⃣Vitamin C - helps to regulate collagen, a protein that helps maintain skin elasticity. Studies show diets high in Vitamin C are associated with better skin appearance and less wrinkles.
Also acts as an oxidant and protects skin against sun damage.
Food sources include bell peppers, kiwis, strawberries, citrus fruits, dark leafy greens, broccoli along with herbs coriander, thyme, basil, parsley

3️⃣Vitamin E - is the most abundant fat soluble vitamin found in the skin and is a potent antioxidant. Helps to defend the skin against free radicals.
Food sources include spinach, broccoli, bell peppers, asparagus, kale, Brussels sprouts, sunflower seeds, almonds

4️⃣Vitamin K2 - supports the function of Vitamin A. Studies show people deficient in Vitamin K2 may end up with premature skin wrinkling.
Food sources include dairy sources from grass fed cows (not conventional dairy), liver, eggs. Some fermented cheese and sauerkraut

5️⃣Zinc - assists in the structure of proteins & skin membranes. Improves wound healing, has anti-inflammatory effects and protects against UV radiation. Several studies show zinc to be beneficial for acne.
Food sources include organ meats, red meat, fish (oysters, scallops & other seafood), nuts, seeds

❌Many skin conditions such as eczema, psoriasis, acne or premature ageing are due to/exacerbated by inflammation and oxidative stress driven by poor diet & lifestyle.

✅This is good news as there are lots of simple changes you can make such as including more nutrient rich foods that support skin health along with lifestyle factors such as reducing toxins, increasing movement, reducing stress and improving sleep

Liver Cleansing Detox Smoothie ❤️

Our livers are responsible for detoxing our bodies all day, every day!
In our current environment we are exposed to so many toxins, it is easy for our body’s natural detoxification process to become overloaded

So here is a lovely recipe I’ve created to support your liver and help boost your body’s detoxification process:

2 Beetroots (peeled, steamed and chopped)
1 Kiwi
1/2 cup mixed frozen berries
1/2 cup almond milk
1/2 cup water
1/4 avocado
1 Tbsp Kefir
1 scoop protein powder (unflavoured)

Beetroot is high in antioxidants vitamins and minerals, it is a great source of fibre and aids digestion. Betaine supports bile flow which is essential for elimination of toxins from the liver, it protects the liver against oxidative stress and reduces inflammation. Beetroot also contains folate which along with betaine supports the methylation process during Phase II detoxification

🥝 Kiwis are an excellent source of fibre, they aid with digestion and elimination and are rich in vitamins and minerals particularly vitamin C which supports production of our master antioxidant - glutathione.

🍓Berries along with being an excellent source of antioxidants also contain ellagic acid, this induces production of the enzyme glutathione-s-transferases' which conjugates with toxins in the liver to remove them from the body

🥑 Avocado is another liver supporting food, it contains fibre, monounsaturated fats, B vitamins, C & E and supports production of glutathione which helps remove toxins from the body.

🦠 Kefir is a great source of probiotics to support gut health, this is important to reduce endotoxins by reducing dysbiotic bacteria which can burden the liver and result in inflammation.

Protein contains amino acids which are essential for Phase II conjugation during the detoxification process and also to ensure a blood sugar balanced meal ⚖️

Along with dietary changes there are many ways to reduce our toxic load. Keep an eye out for my next post with lifestyle tips to reduce toxins 👀🚫