The Nourished Sprout is all about making healthy living achievable, enjoyable and yes, a bit of fun!
09/06/2025
Nourishing choices don’t have to be complicated.
This stewed rhubarb & apple is one of my favourite easy prep-ahead options. I portion it out and pop it in the freezer ready to go for the week ahead.
It’s perfect stirred into warm porridge, swirled through Greek yogurt, or just enjoyed on its own as a quick, wholesome snack.
Meal prep is a non-negotiable in my routine, especially when life gets busy. I always try to carve out a little time on the weekend so I can nourish myself well during the busy days. 🫶
Your future self will definitely thank you 🙌
27/05/2025
It's not just in your head!!!
Following on from my previous post, this article discusses the impact of hormonal changes during perimenopause and menopause on women's mental health.
Menopause brings more than just physical symptoms. Many women struggle with invisible mental health challenges during perimenopause and menopause. According to a study in 2024 from University College London women are up to 40% more likely to experience depression during this transition.
When we talk about menopause, we tend to focus on the physical symptoms: hot flashes, night sweats, weight gain, and sleepless nights. But for many women, the most debilitating changes are invisible—the emotional and mental health challenges that creep in as hormones begin to fluctuate wildly in p...
21/05/2025
A gentle check-in for anyone going through menopause…
What’s one thing you wish you had more support with?
It could be anything—a specific symptom, something you’re struggling with day to day, or the changes you’re noticing in your body and mind.
For me, one of the hardest parts was seeing the physical changes in my body and the emotional toll that came with it.
10 years ago, menopause wasn’t part of the conversation. It wasn’t even in the headlines or openly discussed. I ended up walking away from a 25+ year career. Things I would’ve previously taken in my stride started to feel overwhelming, and I found myself struggling mentally.
No hot flashes, no “textbook” signs of perimenopause. Just a deep, confusing sense that I was genuinely losing my mind.
Of course, now I have a greater understanding of “why” and just because someone else may breeze through menopause (and yes, some do!), that doesn’t mean you should feel any less valid if you’re finding it difficult.
Menopause is complex, as I came to understand more deeply through my studies and through working with my clients. The symptoms can shift and evolve over time, making each person’s experience truly unique. With over 60 known symptoms (and counting), no two journeys are the same.
Even post-menopause, I’m still doing the inner work and I’m incredibly proud of how far I’ve come. I’m still very much a work-in-progress 🤣
It’s not all sunshine ☀️ lollipops 🍭and rainbows 🌈 like the song and that’s okay.
Let’s talk about it, you are not alone 💛
If this speaks to you, or someone you know, please share, it might be exactly what they need right now.
My services are tailored to your goals, values, and lifestyle, not someone else’s plan.
11/05/2025
A great evening and such fantastic true stories for NI mental health. The topic was “MIND” and I had the privilege of listening to my dear friends Eva and Rachel .rachelni tell their interconnected personal stories and a true friendship that grew from very challenging circumstances.
It seems that their paths were always meant to cross and the most beautiful supportive friendship has continued to grow 🫶❤️
Huge thanks to all the story tellers from that night for sharing their stories and being so courageous in so many ways, you truly inspire me every time.
Thanks to and
01/05/2025
Information packed seminar in Dublin Pure Encapsulations UK with Ben Brown (ND), exploring the latest research, actionable biomarkers and nutrition approaches to anxiety, depression and sleep disorders.
A pleasure as always to catch up with Joanne and Claire and lovely to meet fellow nutritionist Roisin Regan.
Great seminar and looking forward to implementing the valuable insights and strategies into practice👏
13/03/2025
Holiday mode is now on ‼️
And with that said, my eating habits will take a slight detour.
I still crave my veggies (always!), but I’m also up for the odd dessert or glass of wine.
But here’s the reality, my stomach definitely notices the switch. A sudden diet change (plus an 8-hour time zone shift!) can leave me feeling a bit bloated, throw off my usual eating times, and let’s just say, my gut’s natural rhythm is offbeat.
All of this makes my digestion a bit unpredictable the first few days I’m here.
Food features a lot as part of the Vegas experience but it’s also a gentle reminder that our gut loves routine.
🙋♀️Anyone else feel this❓
Sometimes the gut whispers, and occasionally, it shouts to let us know when it’s out of balance‼️
A change in routine can leave your digestion feeling a little off, and that’s totally normal! It usually settles once you’re back to your usual habits.
But if your gut continues to send distress signals like ongoing bloating, discomfort, or irregular digestion even after you’re back to normal, don’t ignore it. Your body is trying to tell you something! It might be time to check in with a healthcare professional.
Here are a few simple ways to support your gut while on holiday:
💧 Hydrate – We all know water is important, but let’s be honest…., are you actually drinking enough? Hydration is key for digestion and keeps things moving along.
✔️ Check your urine – A pale straw colour means you’re well-hydrated; anything darker might be a sign to drink more.
✔️ Sip throughout the day – Don’t wait until you’re thirsty! Keep a water bottle handy and drink consistently.
✔️ Eat water-rich foods – Load up on hydrating fruits and veggies like cucumber and watermelon to boost hydration.
🚶♀️ Stay active – A short walk after meals can work wonders for digestion and help ease the post-meal bloat. Even light movement helps!
🍽 Eat Mindfully – Savour your meals, chew slowly, and listen to your hunger and fullness cues.
Above all, enjoy every moment of your holiday! 🙌 It’s about creating memories 💛
My challenge now, being awake before 5 AM… thanks, jet lag! 🙄🤣 But it’s Vegas everything’s 24/7, so I’m rolling with it! 🎰✨
10/03/2025
💊 A Smarter Approach to Supplements ✨
With the UK supplement market hitting £1.4 billion in 2024 and set to grow even more in 2025, it’s clear we’re all looking for ways to boost our health. But more isn’t always better! Taking supplements without proper assessment can be ineffective, costly, or even counterproductive.
💡 Before you supplement, ask yourself:
✔ How do you feel? Track energy, digestion & overall wellbeing.
✔ What’s your diet like? Nutrition first, supplements second!
✔ Need deeper insights? Blood tests can reveal key health markers.
🚨 More isn’t always better! Taking the wrong supplements (or too many) can be:
❌ Ineffective – You might not need them!
❌ Costly – Wasting money on things that don’t work for your specific needs.
❌ Risky – Some supplements interact with medications!
❌ Too many supplements and it’s hard to tell what’s actually working or not
🌿 Nourish First, Supplement Second
A balanced, nutrient-rich diet is the foundation of good health but let’s be real, life gets busy! That’s where smart supplementation comes in. Think of supplements as a helping hand, not a replacement for real food. When used intentionally and in a targeted way, they can fill in the gaps and support your body’s unique needs.
👩⚕️ Why work with a BANT-Registered Nutritional Therapist?
Navigating supplements can be confusing, and there’s no one-size-fits-all approach. A BANT-registered Nutritional Therapist is trained to assess your unique needs using evidence-based methods.
✔ Identifies nutritional gaps & root causes of imbalances.
✔ Provides personalised recommendations to avoid unnecessary supplementation.
✔ Uses functional testing (e.g. - gut health, hormones, food sensitivities) for deeper insights.
✔ Supports long-term health with tailored diet & lifestyle advice.
🌟Your Health is a Long-Term Investment
Sustainable change takes time, but every small step counts. By making informed, personalised choices today, your future self will thank you! 💛✨
I regularly test my Vitamin D to know how much to supplement.
❓What’s your no1 supplement?
07/03/2025
Living Your Best Life workshop with Rachel Smith!
Rachel is such an inspiring human being and has impacted my life personally through her work and friendship — I just know this workshop is going to be a great opportunity to grow and connect.
Here’s to creating the next chapter! ✨
Details and tickets available below for
Sunday 6th April
I’m a bit late to this trend as I really don’t like oats I know, I know… a nutritionist who doesn’t like oats? Shocking! 😜 But despite my oat aversion, I decided to try this trending protein enriched, gluten-free bread—especially since I’m always on the lookout for good alternatives to supermarket options for my clients.
Most recipes follow a similar base—oats, cottage cheese, flaxseed, eggs, baking powder and a little seasoning—but of course, I had to put my own spin on it! I tossed in some mixed olives and Italian herbs, and honestly? Game-changer. The bold flavour of the olives with lots of black pepper really made it for me!
I was genuinely surprised at how tasty it turned out. Now you still won’t find me tucking into a bowl of porridge but I think I could disguise the oats with a few flavour tweaks.
Have you tried it yet?
Would love to hear your favourite flavour combinations!
30/01/2025
Honoured to have been invited to the launch yesterday of Power to Change by my friend Eva Komuves.
Challenging and changing attitudes towards women and girls is something that we can do for ourselves and for society.
As Eva said so bravely as she shared her story - domestic abuse doesn't start with a punch. I'd encourage everyone to explore the resources that the campaign has made available.
Power to change - Changing attitudes, behaviours and beliefs towards women and girls in society👏
A huge thank you to Annette BodyTap for inviting me to speak on Gut Health at the Align and Shine event! It was an incredible day filled with inspiring speakers, valuable wisdom, and heartfelt conversations. Feeling so grateful for having shared this experience💛
Align and Shine 2025 took place on Saturday. Thank you to all who attended the event and I hope you are working through the notes and booklet.
Left to right
who played sounds and shook us all up with her Qi Gong moves.
Dr Margaret Corrigan who got us chilled with a meditation and her healing session of vibrational kinesiology
Myself - Annette Burke who talked ancestral entanglement and EFTeating.ni Shauna Gibson who talked about diet culture and how to move towards intuitive
The Nourished Sprout Elaine Douglas who gave us gut health recipes, tips on improving gut health and the take away was chew chew chew and look at the poo.
Karina Todd talked about all things menopause and perimenopause. Lots of people in the room could relate.
Finally on the right is Una McElroy’s who brought the room to silence with her insights into grief and end of life stories.
Will share some clips as the week goes on but this photograph will be one of my cherished images.
Thanks to for capturing the day.
06/12/2024
Adding high-dose, intravenous (IV) vitamin C to chemotherapy doubles the overall survival of patients with late-stage metastatic pancreatic cancer from eight months to 16 months.
“This is a deadly disease with very poor outcomes for patients. The median survival is eight months with treatment, probably less without treatment, and the five-year survival is tiny”, says Joe Cullen, MD, University of Iowa professor of surgery, and radiation oncology, and senior author of the paper reporting results from a randomised phase 2 clinical trial.
Read the full article in our December issue. Subscribe using the link in our pinned post.
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Hi and thanks for stopping by at The Nourished Sprout
In late 2016 after almost 25 years in the IT industry, I decided to leave behind a profession and career I had known for a very long time. It was a huge life changing decision to make but I knew the time was right. I was going into unchartered territory to follow my dream and ambition to become a Nutritional Therapist.
Time goes by so quickly and I’m now in my 2nd year of a 3-year Diploma at Stranmillis University College Belfast. Nutrition was always my calling it just took me a while to get there (a story for another time).
Over the years my passion for food has taken me as far as Bali where I experienced my first taste of raw plant based food and I immersed myself in learning as much as I could with some amazing teachers. It didn’t just stop there and in addition to my Diploma in Nutritional Therapy I have almost completed my Raw Food Diploma (Accredited by the Vegetarian Society). I do like to keep myself busy!!!
I guess this is the quick whistle stop tour of the story so far. One day whenever I have time I will elaborate on all of this but for now I’m very focused on reaching my goal and that’s to qualify as a Registered Nutrition Practitioner with BANT (The British Association for Nutrition and Lifestyle Medicine, a professional body) https://bant.org.uk/.
You will see me pop up from time to time with my workshops, retreats and demonstrations when I get a break in between my courses and study. I really enjoy this aspect and I love teaching people how to create whole nutritious food that nourishes, is easy to make and accessible for everyday living.
I've created this page for sharing regular hints, tips, useful articles and updates from my Instagram feed so watch out for those. We all need good foundations before we can take our next steps and after a number of years of courses, study, practice and a little more practice, I’m always learning something new.
