primalhealthnutrition

06/09/2025

16/08/2025

JUST OUT!
Our Yoga Retreat Recipe Booklet is now available to purchase online.
This 28 page booklet is a collection of VEGETARIAN recipes from our yoga retreats.
Each dish is designed to support energy, clarity and a sense of groundedness - without relying on sugar or overly processed ingredients.

Check it out here: https://wix.to/9cLkcGD

07/08/2025

Canapé ideas - cucumber slices with ricotta whipped with a little olive oil & balsamic vinegar, topped with fresh fig, chopped pecans & decorated with edible chive flowers. Inspired by Gill Stonier. Many thanks.

31/07/2025

Sardines - getting in some omega 3 with our sardines from today’s market Montendre

22/07/2025

FREE E-book: "10 Keys to Feeling Lighter, Stronger & more Energized"

Download Here - https://www.primalhealth.ie/nutrition-e-books

Personalised Nutritional Support for Sustainable Health & Vitality

Are you ready to improve your energy, support your metabolism, and feel more balanced – without extreme diets or quick fixes?

As an experienced nutritional therapist, I have helped many clients achieve lasting results through realistic, evidence-based strategies that support both overall well-being and effective weight management.

Together, we’ll focus on:

🍽️ Balanced, nourishing meals – whole foods, lean proteins, healthy fats, and portion awareness
💧 Hydration – boosting metabolism and reducing cravings with something as simple as water
🧠 Liver & hormone health – essential for energy regulation, fat metabolism, and mood balance
🏃‍♀️ Movement & self-care – gentle shifts in daily habits that support your physical and emotional health
📓 Accountability & mindset – structured support to help you stay focused, motivated, and consistent

If you'd like to build long-term health and confidence in your food choices, I’d love to support you on your journey.

📩 Message me to find out how we can work together, or visit my website at https://www.primalhealth.ie/

06/06/2025

Ready to Transform Your Health?

I’m now offering ONLINE 1:1 Nutrition Consultations – with a FREE Discovery Call to get started!

Whether you’re looking to:
✨ Manage your weight
✨ Improve digestion
✨ Balance hormones
✨ Support Type 2 diabetes
✨ Reduce or quit sugar
✨ Or simply feel more energised and in control of your health...

I’m here to support you every step of the way

🛠️ Choose from 3 personalised programmes tailored to your needs

📋 Get full meal plans, delicious recipes & expert coaching

📞 Start with a no-obligation discovery call – let’s see what’s right for you!

💬 What’s your biggest health goal right now? Drop me a message or book your free call here today - https://primalhealthfreecall.as.me/

14/05/2025

Blueberry Heart Muffins.

Made with courgettes, instead of butter.
3 eggs
30g einkorn flour
1 tablespoon of Agave
2 tablespoons of poppy seeds
60g of grated raw courgette
150g blueberries- I put a lot but you can put less or more as desired!
Dash of vanilla essence
Bake at 180 cel for max 20 mins

23/03/2025

There’s still time to treat yourself to a relaxing week in the French countryside.

Enjoy some gentle yoga and mindful meditation practices. Fly directly to Bordeaux airport, with pick up available.

Enjoy a week of nourishing vegetarian food and let us show you this peaceful and non-touristy little haven in south West France.

16/03/2025

These gluten free muffins are made with just one tablespoon of corn flour and one tablespoon of brown sugar(the potatoes are sweet enough). For a protein boost I also added 1 large tablespoon of vegetarian protein powder. They were delicious - even my husband liked them!
Full Ingredients 👇🏿
* 4 organic eggs
* 1 large roasted sweet potato, peeled and mashed
* 1 tablespoon of corn flour
* 1 tablespoon brown sugar
* 1 cup of sultanas
* 1 tablespoon of raising agent
* 1 teaspoon cinnamon
* A dash vanilla essence
Mix all the ingredients, pour into your muffin trays. Bake at 180 cel for 15-20 mins et bon appétit ! 😋

25/02/2025

Ready to build a consistent morning yoga practice?

Join our 7-day challenge and start your day feeling energized, centered, and strong!

What’s included?
-7 guided 30-minute recordings
- Gentle Vinyasa flow to wake up your body
- Daily link sent the night before so you’re ready to go the next day
- Online – practice anytime, anywhere
- Start date: Anytime.

Who is this for?
Anyone with some yoga experience who wants support in creating a regular morning routine.

Morning yoga = a fresh, focused, and positive start to your day!

Sign up now and get your first session tomorrow! https://www.primalhealth.ie/freeonline7-dayyogachallenge

13/02/2025

Balancing Your Blood Sugars Can Help Prevent Weight Gain & Boost Energy! 🌿✨

Struggling with cravings, energy crashes, or stubborn weight? A Blood Sugar Balancing approach helps prevent weight gain & Type 2 diabetes by focusing on Glycaemic Load (GL)—how food affects your blood sugar.

🍞 High GL foods (cornflakes, white bread, sugary drinks) cause sugar spikes, leading to fat storage & energy crashes.
🥑 Low GL foods (oats, beans, lentils, nuts, non-starchy veggies) keep blood sugar stable, promoting fat burning & steady energy.

💪 Protein is key! It slows carb absorption, keeping you full longer & preventing sugar spikes. Include beans, lentils, tofu, dairy, eggs, nuts & seeds in every meal.

🍽 Meal Ideas for Balanced Blood Sugar:
🍳 Breakfast: Scrambled eggs with spinach & wholegrain toast (10GL)
🥗 Lunch: Lentil & quinoa salad with mixed greens, cherry tomatoes & olive oil dressing (10GL)
🐟 Dinner: Baked salmon with roasted sweet potatoes & steamed green beans (10GL)
🥜 Snack: Greek yogurt with mixed berries & a sprinkle of chia seeds (5GL)

🔥 Top Tips for Blood Sugar Balance:
✔ Swap refined carbs for whole foods
✔ Include protein in every meal
✔ Use healthy fats like olive & coconut oil
✔ Keep a food diary to track progress

Balancing blood sugar isn’t about restriction—it’s about feeling your best! Start your journey today! 💪

💬 Book in for a free nutrition health call here - https://primalhealthfreecall.as.me/ or visit my blog for meal plans: www.primalhealth.ie/blog

12/02/2025

Following on from yesterday's post .....
Here’s a tasty, healthy, and liver-friendly recipe:

Garlic Lemon Herb Salmon with Quinoa & Steamed Greens
A nutrient-packed meal that supports liver health with omega-3s, antioxidants, and fiber.

Ingredients (Serves 2)
✅ 2 salmon fillets
✅ 1 cup cooked quinoa
✅ 2 cups steamed greens (spinach, kale, or broccoli)
✅ 2 cloves garlic, minced
✅ 1 tbsp olive oil
✅ 1 tbsp lemon juice
✅ ½ tsp turmeric (anti-inflammatory)
✅ ½ tsp cumin
✅ Salt & pepper to taste

Instructions
1️⃣ Preheat oven to 375°F (190°C).
2️⃣ In a bowl, mix olive oil, lemon juice, garlic, turmeric, cumin, salt, and pepper.
3️⃣ Brush the mixture onto salmon fillets.
4️⃣ Bake for 12-15 minutes until flaky.
5️⃣ Serve over quinoa with steamed greens on the side.

This dish is rich in antioxidants, healthy fats, and detox-supporting nutrients—great for liver health!


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