Ann Ahern Nutrition

15/01/2026

Simple, foundational changes are often a powerful starting point. However, when digestive symptoms have been present for a long time or when symptoms don’t improve, it may be a sign that more personalised support is needed.

Gentle, individualised support matters 💙🩵

13/01/2026

Some helpful tips to support your liver which in turn will help thyroid hormone conversion.

12/01/2026

11/01/2026

Over the next few days, I’ll be sharing gentle, practical ways to support gut and liver health through nutrition and daily habits - not as a quick fix, but as foundational support for overall wellbeing.

Sometimes the most powerful changes begin with understanding how the body is designed to work.

05/01/2026

Nutrition and Circadian Rhythm

The body responds to light before it responds to food.
Morning daylight helps regulate appetite, blood sugar, digestion and sleep - foundations of nourishment that are often overlooked, especially in winter.
Sometimes supporting your nutrition begins before breakfast, with light, fresh air and a few quiet moments outside.

A small but helpful tip: morning sunlight works best when it reaches the eyes directly. If possible spend a few minutes outdoors without sunglasses ❤️

Wishing you all a very happy and healthy 2026 ❤️

08/10/2025

The Power of Cooked & Cooled Potatoes 🥔🌿

Potatoes can be such a nourishing, grounding food - and when you cook them, they actually change structure in a way that supports your health even more.

Here’s why:

👉🏼When cooked potatoes are cooled in the fridge, some of their starch turns into a resistant starch - a special form that feeds your good gut bacteria, helps balance blood sugar, and improves insulin sensitivity.
👉🏼This is especially supportive for peri- and menopausal ladies, as lower oestrogen levels can make blood sugar and insulin balance more challenging.
👉🏼The longer you leave them to cool (even a day or two or three!) the less digestible starch they contain - meaning a gentler impact on blood sugar and gut health.
👉🏼Cooked, cooled potatoes are also a brilliant meal-prep food - they keep well for several days and can be used in delicious, nourishing salads. They’re ideal served cold as a potato salad. My favourite is (as in the photo)served with a French dressing ( see below) with halved cherry tomatoes and fresh parsley (one of my favourite herbs, for its cleansing, anti-inflammatory and mineral rich properties - see my earlier posts)

My healthy everyday salad dressing:
🫒2 tablespoons Cold pressed extra virgin olive oil - heart healthy fats for vitamin absorption
🍎1 tablespoon Apple cider vinegar-supports blood sugar balance
🌾1 teaspoon Wholegrain mustard - adds antioxidants and depth of flavour
🧂Sea salt and black pepper - for minerals and balance.

Shake it all together and pour over cold, cubed potatoes. Add cherry tomatoes and a generous handful of fresh parsley.

06/10/2025

Why Cooked Carrots are Even Better 🥕🔥

👉🏼Carrots are rich in beta carotene, the antioxidant that gives them their orange colour and converts to Vitamin A, essential for healthy skin, eyes and immunity.
👉🏼Cooking carrots increases nutrient absorption. When heated, their skin walls soften, making beta carotene easier for your body to access and use.
👉🏼Raw carrots are still good because of their fibre content.
👉🏼Cooked carrots offer more available antioxidants and Vitamin A potential.
👉🏼Because Vitamin A is fat soluble, serve cooked carrots with a little healthy fat (olive oil, avocado or nuts/ seeds)to boost absorption.
👉🏼The best cooking methods are: steaming, roasting or simmering - gentle heat preserves flavour and maximises nutrition.

04/10/2025

Chew on These - Cloves 🦷

Cloves aren’t just a spice for curries or mulled wine - they’re packed with lots of health benefits too.
Cloves owe many of their health benefits to eugenol, a bioactive compound responsible for their warm aroma and potent anti- inflammatory, antioxidant and antimicrobial effects.

They:

✅Support oral health and fresher breath
✅Acts as a natural anti-inflammatory and antioxidant
✅May ease indigestion and nausea
✅Has mild antimicrobial and anti-parasitic properties

👉🏼 How to use:
🦷Chewing: 1-2 cloves slowly after a meal can help with digestion and breath freshness. The flavour is strong, but thats where the goodness is.
☕️Tea: Steep 3-4 cloves in hot water for 10 minutes. This gentle infusion may soothe digestion and can be a comforting choice if you’re on a liquid diet or feel the early twinges of diverticulitis.

💡Bonus uses:

🌿 A warm clove tea can be used as a gargle for a sore throat - because of its antibacterial and soothing properties.
🦷 For a mild toothache or gum irritation, a whole softened clove or diluted clove oil has a gentle numbing effect - a traditional remedy with modern science behind it.

⚠️Note: Too many cloves or concentrated oil can irritate the mouth or stomach, so a little goes along way.

Bottom line: cloves are tiny but mighty - supporting oral health, digestion and can help calm inflammation naturally.

02/10/2025

Health Hacks with Science Behind Them🤓

Why Cooked Tomatoes are Better Than Raw

Did you know that cooked tomatoes become more nutritious when they’re cooked?

Heating tomatoes boosts the availability of lycopene - a powerful antioxidant that gives them their red colour.

Lycopene has been linked to:

❤️Better heart health
🛡️Protection against cell damage
🎯May help reduce the risk of certain cancers

Raw tomatoes are still fantastic - full of vitamin C 💪🏼and hydration 💧-but when you cook them (in sauces, soups or roasted), your body absorbs lycopene more efficiently.

👉🏼 Tip: Lycopene is fat soluble, so cooking tomatoes with a drizzle of olive oil makes absorption even better.

Bottom line: Raw or cooked, tomatoes are healthy - but a mix of both gives you the best of both worlds.

Save this tip and keep an eye out for more nutrition hacks coming soon. 🫣😉

06/07/2025

Simple Omega-3 Rich Mackerel Salad

Today’s lunch was quick, fresh and full of healthy fats and protein.
Protein: 13g
Healthy fats: 18g
Fibre: 4g

A great source of Omega3, anti-inflammatory fats and enough protein to keep you going.
You can always add some chickpeas or a boiled egg if you want to push the protein even higher.

01/07/2025

Another light, refreshing lunch option that is packed with protein and healthy fats, to help keep you full and satisfied.

Basil and tomato give you antioxidants while olives and olive oil will give you healthy fats supporting heart health.

29/06/2025

Balanced, Nourishing Lunch Bowl😋

Here’s an example of a real-food lunch, packed with healthy fats, fibre and good quality protein- light yet satisfying and blood-sugar friendly💚 This will give you 19g protein, 9g fibre.
1/2 pack feta
1 large soft boiled egg
1/2 avocado
Beef tomato
Mixed leaves
Cucumber slices
Spring onion
4 green olives
Red pepper
1tbsp extra virgin olive oil
Balsamic vinegar
Salt and black pepper

P.S. want to increase the protein?
Add 15g walnuts for an extra 2.5g protein, more omega 3 fats and a lovely crunchy salad.