Enriched Nutrition & Lifestyle Coaching

This year’s theme for Menopause Day is Menopause Hormone Therapy which offers many benefits. Whether you opt for it or not there’s no getting away from the need to have a diet & lifestyle that will support you through this stage of life and beyond. This short eBook explains ~
🌟 what Phytoestrogens are,
how they can support you through perimenopause and beyond,
🌟 what foods contain them so you can load up on them! Four delicious recipes included too! Comment ‘yes’ below and I’ll send you a copy 💝.

🌿 World Mental Health Day 🌿
�Did you know that 1 in 4 people will experience a mental health issue at some point in their life? 🌍💭

Taking care of your mind is so important and nutrition and lifestyle plays a huge role in that balance.

✅ EAT for your mood: Foods rich in omega-3s, antioxidants and fibre can help boost brain function and balance your mood.
�✅ MOVE your body: Regular physical activity is proven to reduce anxiety and depression.
�✅ Prioritise SLEEP: Good sleep improves mental clarity and emotional resilience.
�✅ Manage STRESS: Including daily self-care practices can reduce stress and improve your overall well-being. As little as 5 minutes of deep slow breathing can reduce anxiety and help you think more clearly.

Small changes can make a big difference in how you feel. 🌸

Take care of yourself…. today and every day. 💚

Feeling like you’ve tried everything and nothing is working? I’m here to help you find a sustainable path to feeling a whole lot better and that fits your busy life. Let’s have a conversation about how I can help! 😊 Book a complimentary health & energy review - link in my bio

If you find that your sleep has been disrupted this week after the clocks were adjusted for summer time then you’re not the only one. Many people find that they are going to bed / falling asleep later or waking earlier than usual resulting in fatigue, lower mood and increased appetite. The darker mornings and brighter evenings interferes with the production of melatonin - our sleep hormone. My sleep is off this week so I am having to prioritise things that I know will help - herbal teas to help me wind down in the evening, no caffeine after noon and getting out in daylight as early as possible in the morning which helps to reset my circadian rhythm and support better sleep. If your sleep is a bit all over the place then it’s worth making a conscious effort to do the things that will help get it back on track.

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Celebrate International Women's Day this Friday 08th March at Newbridge House, Donabate. A great morning of wellness being arranged by
Join in the discussion and fireside chats with leading exp in the field of Women's Sport, Health, Nutrition and Womens Wellness.
FREE to attend, but booking is required - booking link below ⬇️⬇️⬇️⬇️
FREE tours of historical Newbridge House.
FREE Full Body Composition Analysis - find out your metabolic age based on your health data and how to improve it. Hope to see you there.

Booking link ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️

http://surl.li/rhmez

Feeling grateful is more than a nice feeling 🤗 The more grateful you feel the happier you are and your outlook is more positive.

🤓 There is growing evidence that practicing gratitude can have a positive impact on your physical health; better sleep, improved heart health, lower blood pressure, reduced pain, lower HbA1c (a blood sugar marker).
🙏🏻 Gratitude generates positive emotions like joy, contentment, and happiness. These emotions can have a range of benefits, including improved mood, reduced stress and increased emotional energy.

✅You then feel motivated to get things done because you step in to what I refer to as ‘the can do’ zone . And when you’re in this zone making healthier diet & lifestyle choices just seems easier. One good choice leads to another and so the domino effect kicks in . So if gratitude can jumpstart all of this it must be worth a shot? 👍🏼

Gratitude fits in the Selfcare pillar and along with Nutrition, Movement & Sleep form the four pillars of health - the idea being to make small improvements across the pillars and have a balance across them. This is the key to supporting a happy and healthy life ❤️😊🙏🏻. Thanks for reading 😉

….and bring some sunshine please!

Have a read and I bet there’ll be one or maybe two things that you mightn’t have thought could help your weight loss journey…. you’ll be surprised 😮
Download your copy here ⬇️⬇️⬇️⬇️
https://shorturl.at/ilBSV

In my opinion, managing stress is the first essential step to achieving any health goals. It’s practically impossible to make and sustain changes to diet & lifestyle when you are frazzled and running on empty.

Stress has a profound physical effect on the body. Finding ways to minimise this is key. Taking time out every day, even 5 - 10 minutes, to do something you enjoy allows your body to decompress. This ‘Reset’ delivers great benefits. The more micro breaks taken throughout the day the better. Think of it as releasing the pressure from a valve gradually rather than allowing the pressure build up and explode!

Standing barefoot on grass, sand or soil for a few minutes is a form of grounding. Also known as Earthing, this practice directly connects the body with the Earth. The Earth has a negative charge and through the absorption of free electrons the body neutralises its positive charge so we feel more balanced. We literally ground ourselves.

Connecting with Mother Earth in this way has reported health benefits of reducing inflammation, supporting sleep and reducing stress.

Not a bad result for kicking off your shoes for a few minutes every day.

Throughout the day move more…… sit less. It’ll add life to your years!

I delivered a ‘Sleep’ workshop in association with Donna Reilly Wellness to a Corporate this morning. Sleep does so much of the heavy lifting when it comes to good health. And the good news is that your sleep is not where you’d like it be, there’s no need to panic because most sleep issues can be addressed through diet & lifestyle….. aka my CATS & DOGS approach 🤔😴

Great session with the lovely people at today workshopping how to get more movement and exercise into daily routines. Regular movement throughout the day not only supports physical health but improves concentration, focus and decision making, thereby supporting better productivity.

I kept referring to my ‘Tiny Buddha’ desk calendar - a day old but on the money, especially where exercise is concerned.

We mostly know what to do but we can fall short on actually doing it on a consistent basis, for lots of reasons.

During the session I shared ideas on how to overcome some of the barriers that keep us from ‘doing’ so that we make it happen 💪🏻

Thanks to all attendees for your time and participation today

Self-care is one of the “4 Pillars of Health” that I base my practice on. Sometimes confused with being selfish - but that’s simply not the case.

You don't need to feel guilty about spending time on yourself.

It's not a luxury, it's a necessity for good health and peak performance 7 days a week.

When you don't have a regular self-care routine in place stress levels increase which impacts your sleep (pillar 2).

When your sleep is poor, so too are your energy levels which makes it so much more difficult to fulfil your nutrition (pillar 3) and exercise (pillar 4) goals.

This results in lower levels of energy, mood, concentration and focus. Craving increase, the pounds creep up and before you know it life just got a whole lot trickier.

Having a daily self care routine can really help manage stress which is one of the main reasons you might not be firing on all cylinders.

The effects of stress are both physical and mental. Waking up with a racing mind and knot in your stomach every morning is debilitating but by investing a small amount of time each day in self care it is possible to move away from this, repair your body and insulate against further damage.

Self-care is different for everyone - a massage, coffee with a friend, reading a book, meditation. But to find out what works for you, you could start by asking yourself “what brings me joy and makes me smile?”

How would your life be better if you had the tools and support of a coach to help you manage stress in your life?

If you’d like to explore this DM me or email [email protected] and we’ll arrange a call.

What if one conversation could change your life?

I was delighted to deliver my Sleep workshop to the lovely people at Distilled as part of their ‘wellness week’ initiative in association with Donna Reilly Wellness. Thanks to everyone who attended and participated. Some feedback included.

Thank you for giving me the opportunity to deliver an in person sleep advice session to today. 💤💤.

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You are stronger than you think 💜

Christmas Energy Puddinis 🎄🎄. These are great alternative to traditional Xmas puddings 😍

Are you an egg or porridge person? Everyone is different but many clients I work with report feeling fuller for longer after an egg based breakfast. While porridge might give a fuller feeling initially, hunger is back within 90 minutes. Egg based breakfasts give a more satisfied (not overfull or bloated) feeling that continues through to lunch. So next time you have either breakfast notice how you feel a few hours later. I function better with egg based breakfasts. Anyone else the same?

It’s party season! Would you like to have a great time without either depriving yourself or putting on lots of weight?

My Christmas Survival Guide is just the thing you need. Packed with ‘the fundamentals’ you need to get you through Christmas and still look good and feel healthy in January.

Lots of tasty Christmas recipes to dazzle friends and family.

I’m sending my Survival Guide out on Sunday to all my subscribers. Sign up to my newsletter .enriched.ie/testimonials/ to be sure to get your copy of this fantastic 21 page guide.

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Taking time to cook and enjoy a tasty breakfast on a Sunday morning is a lovely way to nourish mind and body and give yourself the care and attention you deserve.

These egg muffins are easy and quick to prepare and you can fill them with whatever you happen to have in the fridge.

Whip 6 eggs, add some chopped ham, onion, tomato and grated parmesan.

Pour into muffin cases and cook at 180 for approx 15 minutes. Great eaten hot or cold.

Why not spend 5 minutes today unsubscribing from non-essential email distribution lists and social media accounts that don’t make you feel good.

Reduce the head noise, create some headspace for yourself and you might just feel a bit lighter

Decluttering mental space is a form of self-care which is one of the 4 Pillars of Health