Everyday NFW

31/08/2025

I’m really excited to tell you more about this programme — it’s designed to help you feel lighter, more energised, and back in balance.

Here’s what’s included:
✅ 6 One-to-One Consultations – personalised nutrition and wellbeing coaching (in person or online) to give you tailored advice and accountability.
✅ Monthly Nutrition & Wellbeing Talks – practical, easy-to-follow guidance to improve your health step by step.
✅ Menu Plans & Recipes – take the stress out of “what’s for dinner” with simple, nourishing meals the whole family can enjoy.
✅ Supplement Recommendations – expert guidance to support your unique health needs.
✅ WhatsApp Support Group – a safe, supportive space to share wins, ask questions, and stay motivated.
✅ Weekly Tips & Motivation – bite-sized inspiration to keep you on track, even on busy days.
✅ Breathing Techniques & EFT (Tapping) – powerful tools to reduce stress, boost mood, and bring calm into your daily routine.
✅ Lifestyle Tips – small, sustainable changes that make a big difference to your long-term health.

This isn’t just another programme — it’s a complete reset for your body, mind, and lifestyle. By the end of the 12 weeks, you’ll feel more in control of your health, more confident in your choices, and more energised in your everyday life.

✨ We start the week of 8th September — the perfect time to refocus after summer and set yourself up for the rest of the year.

I’d love to support you on this journey — are you ready to join us?

04/06/2025

This week I had a client who has alot of pain from arthritis. Foods can really help with this to allow more movement in the body.
I had a 74 year old who played golf come to me who could not pick up the ball out of the hole and obviously wanted to keep he's independence.
Within a few weeks of changing he's diet he was able to go golfing more and pick up the ball out of the golf hole. Thats how powerful food can be !

Here are a few tips :
Did you know your plate can either help soothe arthritis... or stir up more pain?

Top Foods to HELP Arthritis:
🌿 Leafy Greens – Packed with antioxidants
🐟 Fatty Fish (like salmon) – Rich in omega-3s
🫐 Berries – Fight inflammation
🫒 Olive Oil – Natural anti-inflammatory
🌱 Turmeric – Curcumin works wonders
Ginger - root in the tea.

Foods that HINDER Arthritis:
🥩 Red & Processed Meats – Increase inflammation
🥤 Sugary Drinks – Trigger flare-ups
🍞 Refined Carbs – Like white bread & pasta
🍟 Fried Foods – Trans fats = trouble
🍰 Sweets – Spike inflammation and sugar

Make the Small changes =for big relief!

28/05/2025

Transform Your Health with Personalised Nutrition and Wellbeing Consultations .

🌱 Are you ready to unlock your full potential and live your healthiest life? 🌱

When it comes to your health, one size does NOT fit all. Whether you're aiming to lose weight, improve your energy levels, improve gut health, balance hormones or simply feel your best every day, your unique body, lifestyle, and preferences deserve an approach that's tailored specifically to YOU.

I believe that achieving your health goals starts with understanding YOU. My one-on-one nutrition and wellbeing consultations are designed to provide you with personalised support, expert guidance, and practical strategies to help you thrive.

Do you have specific health concerns that need addressing? My 1:1 consultations are perfect for those with conditions like:

Digestive issues (IBS, bloating, food sensitivities)
Hormonal imbalances (peri menopause, menopause)
High cholesterol
Weight management struggles (weight loss, muscle gain, or maintenance)
Energy and fatigue issues
Skin conditions (acne, eczema)

Testimonial
“I used to feel so bloated after every meal, and I had no idea why. Jen helped me figure out what was causing my issues and gave me a new approach to eating. I feel amazing now, lost weight, improved sleep and I have so much more energy!”

Take the first step, book in with me today. Mention this add and get 10% off your first two consultations.

18/03/2025

03/02/2025

Join our Health and Wellness Work shop with Nutritional Therapist and Health & Wellness Coach Jennifer O'Callaghan here in Ballincollig FRC.

Everyone is welcome, the group will be client led, discussion topics are unlimited!

Register your interest by emailing info@ballincolligfrc.org

27/01/2025

Here are some advantages of completing the gut reset programme starting Monday February 10th:

1. Improved Digestive Health
• This gut reset eliminates processed foods, sugar, and irritants, giving your digestive system a break.
• This helps reduce symptoms like bloating, gas, and constipation.
• It helps reset and promote the balance of beneficial gut bacteria, improving overall digestion and health.

2. Enhanced Energy Levels
• By focusing on whole, nutrient-dense foods, you experience fewer energy crashes and more sustained energy throughout the day. You get a full menu plan to follow.

• Improved digestion also ensures your body absorbs nutrients more efficiently, contributing to better overall vitality.

3. Boosted Immune Function
• A significant portion of the immune system resides in the gut.
• By resetting your gut, you can strengthen your body’s defences against infections and illnesses.

4. Better Mental Health and Mood
• The gut-brain axis is closely linked, and a healthy gut contributes to improved mood and reduced stress.
DM me today for more details.

13/01/2025

We are back this year with the
ONE MONTH
GUT HEALTH RESET PROGRAMME

We have got great results and great feedback on this, is it your time to work on this ? DM me or call.

As we now know if our gut health doesn't work, we don't work great. Our gut health is tied in with our mood and how we feel, to how strong our immune system is and much more.

What the one month programme involves:
Initial assessment
Initial one to one call
Supplement Recommendation
Weekly ZOOM talks on gut health
Whatsapp support group
Menu Plan with receipes
Weekly tips and motivation
= Good Health

Testimonials from previous workshops :
"This programme is a great source of education and knowledge, and I would have no hesitation recommending it to anyone. I have now less rapid bowel movements and am more aware of what I am eating and what my triggers are. I have less bloating and more energy. "

"I found the gut programme with Jen so beneficial. From someone suffering with gut health and having nowhere to turn – I would 100% recommend this course to anyone. I now have normal regular bowel movements, less indigestion and heart burn."

Don't keep suffering in silence, there is loads you can do to help your-self in this area. Sign up and receive 25% discount if booked before the 21st of January. Contact Jen today by DM, e-mail or phone to book your place.

13/01/2025

So how is everyone doing with getting back on track after the Christmas break?

Something simple I have done this week is add 1-2 tbsp of mix of flaxseed and chia seeds to my porridge.

Why:
1. It keeps me fuller for longer in the morning so will help with cravings.

2. I don't eat alot of dairy so the chia seeds will help with calcium levels.

3. Gut health: they contain prebiotic fibres which help my good gut microbes to thrive. Also for anyone suffering with constipation having 1-2 tbsp of flaxseeds daily will help move things for you.

4. Flax seeds and chia seeds are high in ALA omega 3, which helps reduce inflammation in the body.

07/01/2025

So, after the Christmas we are all trying to get back on track.

For me the first thing is to give my gut a little love by getting rid of the sweet treats in the house from Christmas and drinking a mug of bone broth daily - WHY ?

The gelatin in bone broth can help improving conditions like leaky gut syndrome. It also promotes the growth of beneficial gut bacteria, supporting digestion and overall gut health.

I know after Christmas with the increased alcohol and desserts and treats, my stomach always feels like it needs an extra bit of help.

Bone broth is packed with essential nutrients, including:

Collagen: Supports skin elasticity, joint health, and connective tissue strength.
Gelatin: Aids in joint health and digestion.
Amino Acids: Such as glycine and proline, which are beneficial for overall health.
Minerals: Like calcium, magnesium, potassium, and phosphorus, important for bone strength and overall wellness.

So, make your own or buy this one in Dunnes

22/12/2024

Wishing You all a Joyful and Healthy Holiday Time! 🎄

As the year comes to a close, I want to take a moment to thank you. It’s been a privilege to support your health and wellbeing journey throughout this year.

The holiday time is a wonderful time to pause, reflect, and recharge. I encourage you to take this opportunity to take a break. Whether it’s sharing laughter with loved ones, savoring nourishing meals, or finding quiet moments to yourself, these small acts of self-care can make this season truly magical.

Looking ahead to the new year, I’m excited to continue helping clients achieve their goals and supporting you in becoming the healthiest, happiest version of yourself.

Wishing you all a Merry Christmas filled with peace, joy, and wellness, and a New Year that brings growth, balance, and fulfillment.

09/10/2024

Longevity Tip:
Eat more antioxidant-rich foods like berries, leafy greens, and nuts!
These powerhouse foods fight inflammation, reduce oxidative stress, and support heart and brain health. Incorporating them into your daily routine can help you live longer, healthier, and more vibrant!
Look at your dinner plate does it have colour on it ?

06/10/2024