Wholesome Nutrition

Avoiding and reversing insulin resistance is possibly the single most important step you can take towards healthy ageing.

With our increasing life span, and the cumulative impact of the diet and lifestyle decisions we have made, everyone needs to pay attention to this and will need to work even harder at avoiding insulin resistance.

This means being ‘open’ to a total reassessment of what you eat (even if it is very different to how you were brought up), and most probably making dramatic changes.

We now know from research that insulin resistance ends up damaging almost every cell in your body and is a fundamental cause of most Western 21st-century diseases.

Reversing insulin resistance – or preferably making sure you don’t get it in the first place – is a fundamental key to healthy ageing because the implications of insulin resistance are not just that you will be overweight with high blood sugar.

Raised blood pressure and more fat (triglycerides) in the blood, as well as less of the good 'HDL' cholesterol, are also linked to insulin resistance and they lead to other health problems associated with ageing.

Changes in these in adolescence and early adulthood actually show brain shrinakge and increased dementia risk later in life.

Read report - https://www.patrickholford.com/advice/avoid-insulin-resistance-to-age-well/

If you needed more proof to change your diet, here it is.

A recent study found that individuals who consumed more ultraprocessed foods (such as chips, sweetened breakfast cereals, soft drinks, fries, and packaged soups) had a higher rate of global and executive function decline. The study, which looked at an ethnically diverse group of over 10,000 participants, found that those who consumed the most ultraprocessed foods showed a 28% faster rate of global cognitive decline and a 25% faster rate of executive function decline than those who didn’t.

To read more about the optimal diet for brain health, review our KetoFLEX 12/3 diet: https://www.apollohealthco.com/ketoflex-12-3/

To read more, check out the link in my bio. https://jamanetwork.com/journals/jamaneurology/article-abstract/2799140

Inspired by I am posting photos of what I’ve grown in the garden. This is the first time I’ve tried this so started small & it’s been a great success so will definitely be adding more veg to try.🥬🥬🌶🥕

I grew lettuce, rocket & basil from seed & it’s so satisfying eating produce you’ve grown yourself. I’ve made up batches of pesto which I’ve frozen to use with pasta, on fish, chicken , on crackers/toast.

Today 22nd July is post what you’ve grown day so have you grown any fruit/veg in your garden/terrace? Share photos with

Another good reason to know your Vitamin D level!

I always encourage my clients to get their Vitamin D level tested so that their Vitamin D supplement can be adjusted to a specific dose for them to bring their level up to an optimal amount .

There’s a simple cheap test that can be carried out at home. Let me know if you’d like more info on that. 🌞

How extraordinary is that?

Participants with a vitamin D status

Black Bean Brownies 😋

I love treats that are also healthy as I can have my chocolate fix knowing I am also supplying my body with good quality nutrients like protein & healthy fats & without added sugar & unhealthy hydrogenated oils that can be in shop bought ones.

The sweetness comes from the dates which are also a good fibre source as well as minerals & antioxidants. There’s 16g protein in each tin of black beans plus 25g fibre.
This recipe is from Fiona's Food for Life & they are now a regular in my house.
Main ingredients include a tin of black beans , oats, raw cacao powder, coconut oil. See recipe below. These can be made in a tray & cut into squares like I did or made as individual muffins .
Naturally gluten , dairy & egg free & very tasty 😋
I doubled the ingredients to make thicker & bigger brownies & I use figs instead of dates sometimes.

➡️40g gluten free oats
➡️1 tin black beans rinsed
➡️3 tbsp raw cacao powder
➡️2 tbsp maple syrup
➡️6 medjool dates
➡️2 tbsp melted coconut oil
➡️vanilla extract
➡️1/2 tsp baking powder
➡️80g choc chips 85% cocoa solid

Preheat oven to 180C
Blend oats to a flour, rinse beans but don’t drain fully
Mix everything except choc chips in a food processor. Add some water if mixture is too thick . Add in choc chips
Can be spooned into muffin cases or baked in a tray to be sliced into squares like I did .
Bake for approx 15-20mins

Delighted with this testimonial from Carmel - a lovely client 🤗
I always like to ensure that any changes are sustainable long term and focus more on health & how you feel in your clothes than on weight on the scales.

If you’d like to have a chat to find out more about how I work & how I can help you lose your excess weight through healthy eating why not book in for a free 30 min call here https://calendly.com/wholesomenutrition/30-min

Veg prep for dinner this evening plus fresh sole fillets from Meylers Fish Company. All baked in the oven. Delicious 😋

Filling the plate with veg along with a protein source like fish is a great naturally low carb meal that can support healthy blood sugar levels and healthy weight.

I used leek, broccoli, carrots & garlic. Other good mixes are asparagus , cauliflower, peppers so getting as many different colours of veg in over the week ensures a supply of a good variety of antioxidants, minerals as well as compounds for hormonal health .

Any leftover veg can be reheated & used as a filler in a wrap or added to an omelette for lunch the next day.

My healthy weight loss tips are available to download here https://mailchi.mp/2c4223648e9d/wjxlridrgw

Losing weight without feeling deprived is so important for long term success. Do get in touch if you’d like to find out how I can support you🍋🥑🍓

You can book a free 30 min phone call to ask me any questions you have on healthy weight loss here 📞 https://calendly.com/wholesomenutrition/30-min

Giving the Gift of Wellbeing! For the Year that was in it, the Good4all Giftcard is the perfect gift this Christmas. Who doesn't need some extra selfcare! More national publications are listing the Good4all Giftcard as a great Christmas gift. It's 100% Irish and you are supporting small wellbeing businesses all over Ireland👍☘️🎄 Thanks and

The Gift of Wellbeing is listed as one of the Irish Examiner's 100 Irish Gifts for a Green Christmas this year. Thanks to and The Irish Examiner😍👍 Irish Examiner
Tara Gilleece
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Looking for personalised diet & lifestyle advice tailored to your individual health needs and goals. Including carefully chosen dietary recommendations, practical meal suggestions and recipes as well as tips on how to incorporate the changes into your lifestyle.
We are proud to present you 10 nutritional therapists, operating in Ireland! Check out the Good4all Directory at: 'www.good4all.ie/good4all/' for their location and services!

Nutritional Therapy is suitable for everyone, young and old, for those who would like to alleviate specific symptoms, as well as those who would just like to improve their overall health and wellbeing. In a nutshell, Nutritional Therapy helps you to identify the foods that make you look and feel your best.

Give a friend the Gift of Wellbeing. You buy the card at 'www.good4all.ie' we send it and the lucky recipient decides when, where and what wellbeing treatment/ service is perfect for them! 👍💖

Lovely feedback from a lovely client which makes my job so rewarding😊🥗🦋

At this stage it shouldn’t still surprise me but it’s always amazing to see how making changes to your diet can have such a positive impact on different systems in the body from Thyroid Function, improved digestion & sleep as all these systems are interconnected so by optimising the function of one can impact all the others in a positive way

Nutritional Therapy works by addressing the root cause of a health condition through dietary & lifestyle changes and/or tailored supplementation.

We have so much more control over our health than we realise and I offer a free 30 min phone consult if you would like to discuss your health concerns & find out if Nutritional Therapy is something you could benefit from
Link to book is here https://calendly.com/wholesomenutrition/30-min

Delighted to be one of the practitioners accepting Good4All Giftcard for a Nutrition consultation🌱🥗🍋🍓

is the new way to give the gift of wellbeing. I am proud to be a part of this community of amazing practitioners that accept Good4all Giftcard.
Check out the page for all the information. Give someone you care about this wonderful gift.

It’s International Thyroid Awareness week and my FREE Thyroid ebook has diet & lifestyle tips as well as a nice recipe to support Thyroid Health so download yours now by clicking on link below and then just scroll to the end of the linked page and insert your email to receive your copy

https://wholesomenutrition.ie/thyroid-nutrition/

You are also welcome to book in for a free 30 min call to discuss any concerns around Thyroid health at link below .

https://calendly.com/wholesomenutrition/30-min

AnnMarie
Wholesome Nutrition
Affiliate member of Thyroid Nutrition Ireland

Good4all Giftcard is available now online.
It can be used with any of the practitioners listed in our directory for all kind of treatments and therapies, Reiki, Reflexology, Massage, Colonics, Nutrition Advice, Sports therapy, Counselling, Life Coaching,... I could go on and on.
Why not treat someone today and give them a gift that creates lasting health!
Just go to www.good4all.ie

Stay safe and be well
Sarah

Putting the final touches to my 21 Day ‘New You’ Weight Reset group programme starting 10th May for €49. Last few days to sign up as booking closes midnight Weds 5th. To find out more and to book your place visit https://www.eventbrite.co.uk/e/21-day-weight-reset-group-programme-tickets-152205630137

AnnMarie has a wonderful new event!
21 Days to kickstart your healthy weight for the Summer with the support & advice from a Nutritional Therapist🌻🌞🥗
ARE YOU READY TO SHED THE EXTRA WEIGHT ONCE AND FOR ALL?
Meet my new programme: ‘A New You’ Weight Reset Group Programme -€49

For more information go to Nutrition
Stay safe and be well
Sarah

Ps. help start someone's journey to wellbeing with a Good4all Giftcard! www.good4all.ie

Delighted to get a mention by Good4All Giftcard. Great site- do check it out

21 Days to kickstart your healthy weight for the Summer with the support & advice from a Nutritional Therapist🌻🌞🥗

ARE YOU READY TO SHED THE EXTRA WEIGHT ONCE AND FOR ALL?

Meet my new programme: ‘A New You’ Weight Reset Group Programme -€49

🤷‍♀️Are you feeling deflated after trying the latest diet with no success?

🤷‍♀️Do you feel that your mindset sabotages any efforts you make to put healthy eating habits into place?

🤷‍♀️ Have you come to the conclusion that there is more to weight loss than just eating less and moving more?

I know what that feels like and I want you to know that there is hope for long-lasting weight loss. The type that gives you healthy sustainable results without feeling hungry all the time or having to count calories.

You may find that as you get older that any excess weight just seems to settle around the middle and that it's not as easy to shift it and the old advice of eat less, move more just doesn’t cut it anymore. The simple fact is that there is no one 'diet' to suit everyone and that there are many factors involved in letting go of excess weight and these factors can differ for everyone.

As a Nutritional Therapist my main focus is not to tell you to cut calories as I know from experience in working with 1:1 clients that apart from looking at the quality & timing of our meals we need to work with our hormones for example insulin and our stress hormone cortisol.

We also need to take into account how well our thyroid is functioning as a sluggish or underactive thyroid gland can slow down metabolism and sabotage all your efforts so we will also focus on thyroid friendly foods.

In fact what I find with a lot of clients that I see for weight loss is that they are experiencing high stress from many sources but it's how our bodies and minds are dealing or managing the stress that's important as this can also sabotage our attempts to lose weight. Having the right Mindset is another important factor when it comes to making changes to our diet.

This programme is for you if you want to:

✔️Look and Feel Amazing
✔️Experience feeling fulfilled, satiated, and nourished while losing those stubborn pounds
✔️Have stable moods and long-lasting energy
✔️And confidence and empowerment from fitting into your favourite jeans once again and knowing that you are making the right choices for your health and wellness

Summary of what you will get:

🌱Weekly presentations from me on various topics to do with healthy weight loss like the importance of having the right mindset as well as supporting healthy thyroid & adrenal function

🌱A fantastic Weight Loss Guide Loaded with all the info you need to begin your weight loss safely and effectively.

🌱Recipe Guide: 21 Day Meal plan with recipes included. The meals will taste really good without the regrets. No need to feel daunted going shopping and confused about what to buy as everything is laid out.

🌱21 Days of Shopping Lists . We all know how hard it is to buy the right foods - temptation in the shops is HIGH so no need to worry about that -just print your shopping list off and GO!

🌱21 Days of suggested meals. You won’t get bored with repetition. Here I will recommend the right combinations so that you keep your taste buds entertained!

🌱A Food Diary to hold you accountable throughout the programme so you can see the results of your efforts.

🌱Weekly support from me! Via email so that you can stay focused on the goal ahead!

🌱Support in a private FB group where like- minded people doing the programme can share their journey as well as having the opportunity to ask me any questions
Book your place here https://www.eventbrite.co.uk/e/21-day-weight-reset-group-programme-tickets-152205630137