Grace O' Leary Nutrition

19/11/2025

1. Eating too fast.

Why is it a problem:

Rushing meals makes you swallow more air and prevents proper chewing, which puts extra strain on your digestive system.

Simple fix

Slow down intentionally

Aim for 10-15 mins per meal

2. Drinking loads of water with meals

Why is it a problem

Large amounts of fluid can dilute digestive enzymes and stomach acid, making digestion less efficient.

Simple fix

Sip, don't drink it back fast during meals

3. Unmanaged Stress

Why is it a problem

Stress activates the "fight or flight" response, which slows digestion and can cause bloating, cramping or irregularity.

Simple fix

Pause before eating, take slow breaths

Build small stress relief habits - short walks, stretching, journaling, meditation

Avoid screens

4. Excess caffeine

Why is it a problem

Too much caffeine can irritate the gut, speed up digestion too much, or trigger acid reflux.

Simple fix

Limit caffeine to earlier in the day

Try alternating coffee with herbal teas

Avoid drinking coffee on an empty stomach

Hit the like button if this resonates 💗

18/11/2025

https://www.echolive.ie/wow/arid-41740602.html

Delighted to feature in yesterday's Echo.
Thanks Chris Dunne

Reach out if you’re ready to make small, consistent changes to your health💗

Health and nutrition coach, Grace O’Leary, tells CHRIS DUNNE how one run changed her life. She shares advice on resetting and recharging.

17/11/2025

Consistency builds real change.

Your body adapts through repeated signals, not one intense workout or one perfect day of eating. Small habits done regularly create lasting results over time.

Sustainable habits beat short bursts

Pushing hard for a week and burning out doesny compare to steady, manageable routines. Consistency is easier to maintain when habits feel realistic.

Recovery

Your body becomes stronger during recovery, not during stress. Being easy on yourself often means respecting your energy levels, sleep needs and mood.

Ready to build consistency
What's one habit you are working on right now? Let's keep each other accountable.

12/11/2025

Tips💗

Eating smaller balanced meals can help minimise symptoms.

Stay hydrated, eat fibre rich foods, and manage stress. Even small changes like deep breathing can regulate cortisol and support digestion.

Protein, carbs, and fats will stabilise blood sugars and reduce low mood.

10/11/2025

Why counting calories isn't always the best idea.

Counting calories can seem like a simple way to manage health and weight, but it doesn't tell the whole story. Health is about nourishment, balance and how your body feels day to day.

Here's why calorie counting can sometimes backfire.

1) Not all calories are equal
100 calories of almonds and 100 calories of chocolate affect your body in different ways. Nutrient dense foods provide vitamins, fibre and healthy fats that support long term well being - not just energy in.

2) It can lead to food anxiety
Constant tracking every bite can take the joy out of eating. Food is fuel, but it's also connection and comfort. When the focus is on numbers, you can lose touch with hunger cues and satisfaction.

3) Your body needs change daily.
Stress , sleep, hormones and exercise influence how much energy your body needs. A fixed calorie count doesn't account for those natural fluctuations.

4) Eating balanced meals with whole foods, lean proteins, healthy fats and plenty of colour does more for your health than hitting a certain calorie count.

Ready to focus on how you feel, not just what you count.

Hit the like button for nourishment over numbers💗

07/11/2025

Some of the best foods for your body.

Brain
Salmon and tuna are excellent sources of omega 3 fatty acids that reduce inflammation, support memory and help stabilise mood.

Eyes
Eggs - the yolk contains lutein and zeaxanthin, both of which are important for eye health.
Corn also contains lutein and zeaxanthin.
Carrots contains vitamin A, which is good for night vision.

Skin
Broccoli is loaded with Vit C.
Tomatoes are rich in lycopene, a powerful antioxidant that protects your skin from UV damage.

Bones
Milk provides calcium, vit D, and protein all key for maintaining bone strength.
Celery contains Vit K, which also strengthens bones.

Which foods of these do you already like - and which one do you want to add more of in the coming week?

05/11/2025

7 weeks to Christmas. The perfect time to prioritise YOU! 💗

This time of year can feel busy and full - but it's also a perfect opportunity to start nourishing yourself from the inside out.

If you've been struggling with hormones, digestion, or stubborn weight , now is the time to focus on you. The small changes you make today will have a big impact by Christmas and beyond.

Over the next seven weeks, you can:
🌟 Support hormones with real nourishing foods
🌟 Improve digestion and reduce bloating
🌟 Lower cholesterol naturally through balanced nutrition
🌟 Build confidence and energy for the festive season.

If you're ready to make changes with guidance and support, I'd love to help you get started.

Comment "Ready" below, and let's make these next seven weeks count.

04/11/2025

Your immune system thrives when you fuel it right.

Eat colourful foods
Add lean proteins to build immune cells
Include healthy fats
Stay hydrated

Take charge of your health.

Start adding one immune boosting food to your meals today.

04/11/2025

Blood sugar rollarcoaster

The body stores more fat.
Difficulty losing weight despite eating healthy.
Fat is stored mainly in the abdomen or hips.

Energy crashes and fatigue
Mid afternoon slump
Post meal tiredness
Find it hard to stay motivated.

Cravings are overeating.
Craving for sugar
Feeling 'hangry' if you skip meals
Emotional or stress eating.

Irritability and brain fog.
Poor focus
Headaches
Anxiety

Ready to balance your blood sugar and finally feel steady energy. Hit the like button 💗

03/11/2025

Along with eating a balanced diet, getting into healthy habits is so important.

Small consistent actions have a powerful impact on your iver all well- being.

Physical health - regular exercise, sleep, and nutrition strengthens the immune system.

Mental health - such as mindfulness and proper rest - can lower stress.

When your body and mind are cared for, you're more alert l, creative and productive.

Self discipline - sticking to healthy routines - builds discipline and self trust.

What new healthy habits are you going to incorporate into your week?

29/10/2025

Carbs are the body's main source of energy.

Your brain, red blood cells and muscles all prefer glucose as their primary fuel. Without carbs your body has to rely on fat or protein for energy - which can be inefficient and strain other systems.

Carbs like fruits, veg, legumes, and whole grains are rich in fibre.

Fibre supports gut health, lowers cholesterol and helps control blood sugar.

The problem is quality and quantity, not carbs themselves.

⬇️

Refined carbs like sugary drinks, pastries etc... cause rapid spikes in blood sugar and can contribute to weight gain if overconsumed.

But complex carbs like oats, quinoa and brown rice are digested slowly, provide steady energy and support long-term health.

26/10/2025

Flavoured yoghurt can be surprisingly high in added sugars. Some of them might have 20 -30 grams of sugar per serving, which is a lot when you consider the daily recommended intake for sugar is 20 - 25g for women.

A healthier option would be greek yoghurt. It is higher in protein and lower in sugar. By adding nuts, seeds and berries you are getting fibre, antioxidants and healthy fats. This option will keep you full for longer.

Hit the like button if you'll consider making the swap💗