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Ciara Ryan Nutrition, The Bodyright Clinic, 27 Fair Street, Drogheda (2025)

05/08/2025

I had put on a full stone, and it wasn’t shifting.

Not with good food. Not with regular movement. Not with any of the usual things that used to work.
At the end of last year, I found myself deep in the what-is-even-going-on stage of perimenopause. My hormones were all over the place, I’d decided to come off HRT, and the weight I’d put on was stuck fast.

Fast forward to now — most of the weight is gone.
Not overnight. Not perfectly. But I’ve made progress.

I went back on HRT with some changes, tracked my food intake for a few weeks (which I hate doing, but it helped), cut the late-night toast binges, and stayed consistent with exercise — not because I love it, but because I know why I’m doing it.

There are still days I feel tired. Some weeks are better than others.
But I’ve learned a few things along the way, and I shared them all in this week’s email.

Hormones, HRT, food, energy, the lot.
If you’re in the thick of it too — I see you.

DM me if you’d like the link to the full email. I’ll send it straight over.

20/07/2025

A lovely client messaged me recently with an update:

“Hi Ciara, I hope you're doing well. Just wanted to thank you for everything. I've just got my bloods checked and I am no longer classed a pre-diabetic and thought I'd let you know. Everything else is good too so thanks again for helping me 💕“

I’m delighted for her. Her GP is also delighted!

Because pre-diabetes isn’t the beginning of the end.

It’s a warning light — and if it’s showing up now, you’ve got a chance to get ahead of it before things go further.

You wouldn’t ignore it if your car dashboard lit up, would you?
You’d take it in, get it checked, and fix the problem before it turns into a breakdown.

Your body deserves the same attention.

➡️ A bit more weight around the middle
➡️ Energy dipping after meals
➡️ The GP comment “You’re borderline — we’ll need to keep an eye on it.”

None of these are random.
They’re signals — and if you’re seeing them, now is the time to act.

We work 1:1 with clients to create clear, realistic plans that support blood sugar, gut health, and energy — without cutting everything you love or flipping your life upside down.

Feeling like this might be for you?

📲 DM to arrange a chat. No pressure, just real answers.

07/07/2025

Recently, a friend (also a past client) messaged me in a bit of a flap.

She’d made huge progress with her eating habits — cravings were finally under control, her energy was back, and she really didn’t want to lose momentum. But she was hosting a few friends for a summer get-together and felt stuck.

She wanted to cook something fun and delicious that everyone would enjoy — without slipping back into old habits.

The first thing I told her? It’s absolutely okay to enjoy the odd off-plan meal or drink. The key is flexibility, not perfection. (Remember the 80/20 rule?)

But knowing she also wanted to impress her guests and feel good in herself, I sent her four simple but flavour-packed recipes I knew would hit the mark.

And now I’m sharing them with you 😊.

They’re light, summery, full of colour — and perfect when you want food that feels like a treat but still supports your goals.

Find link to the recipes in the comments below!

19/06/2025

She was doing everything right.
Eating well. Training hard. Staying active.
And still, the weight wouldn’t budge.

With a milestone birthday around the corner, she was ready to feel her best — but her body wasn’t responding.
It wasn’t about willpower.
It wasn’t about being “good” or tracking calories harder.
She didn’t need another plan.
She needed a reset — one that took her hormones, sleep, stress and recovery into account.

Once we started supporting her whole system — and helping each part work with the others, not against them — everything began to shift.

Her mindset changed.
Her eating habits changed.
She stopped second-guessing herself and felt calm and capable again.

And the results?
Slow, steady weight loss. A visible shift in body composition.
Lean muscle up. Inches down.
She felt stronger, lighter — more like herself again.

She called herself a reformed character — not just because of the number on the scale, but because she finally found something that she could get behind and that worked for her.

That kind of relief, that confidence? That’s golden. ✨

If you’ve been feeling stuck… tired of second-guessing every food decision… or like your body just isn’t responding the way it used to, let’s talk.

Book in for a quick call and we’ll figure out if our 1:1 programme can help bring the results you want.

No pressure. Just a clear, calm starting point, so you can feel lighter, more energised, and back in control before the summer’s out.

DM for a chat and more info.

10/06/2025

You’re determined to stay on track with your healthy eating plan this summer, good on ye 💪!

Here’s another delicious recipe to add to your rota of salads to keep you nourished and satisfied.

This Fattoush salad has been my summer go-to lately. (I say "summer", but you know what I mean 🙄.

Crispy pita, crunchy veg, proper flavour — and it ticks all the “quick, nourishing, feeds-everyone” boxes.

I make up extra dressing and batch enough salad bits to throw together over a couple of days.

Works as a main, a side, or just something to nibble when you’re tired and not in the mood to think.

If you’re trying to eat well but don’t have the energy for anything fancy right now, give this a try.

It’s on the blog - link in the comments!

05/06/2025

Do you feel like summer’s meant to be slower… but somehow you’re still running around and life actually feels a little more chaotic?

Same here.

That internal tug-of-war between doing it all and needing a break shows up like clockwork this time of year.

Time was, I’d dig deep and push on through. Keep working at full tilt, juggle school holidays and try to keep all the plates spinning.

And then wonder why I felt burnt out and behind — even in July.

But not anymore. A few years back I decided that Summer meant shifting gears a little. A choice that is rooted in what’s best for me, my hormones, my mental headspace, and my family.

This summer, I’m going into power-saving mode and working a little more intentionally — fewer updates online, a bit more time offline with the lads.

Clinic support is still in full swing.

I’m continuing to see clients (both in person and on Zoom), and Angela’s holding the fort too — supporting clients with gut health, weight loss, pre-diabetes and all the usual bits.

“Can I still book an appointment?”
Absolutely – get in touch via the website, email or call
You can also DM on our socials!

What about you, does your Summer tend to get crazy when the kids are off? Whether you’re going full pelt or craving a pause, I hope this post gives you permission to step back with purpose — not guilt.

25/05/2025

Ever find yourself too tired to cook…

but too fed up to grab another takeaway?

That’s the moment where everything unravels, the healthy eating plan, the energy, the headspace.

Kitchen Calm was made for those exact moments.

Because it’s not about being super organised.
It’s about doing a little prep when you can,
so dinner doesn’t become just another stress point in your day.

This free recipe ebook is packed with simple batch meals that freeze well, adapt easily, and help you eat well — even on your busiest days.

📩 DM and I’ll send it your way today!

Let this be the week you make your food work for you — not against you.

22/05/2025

What’s inside Kitchen Calm? Here’s your sneak peek 👀

This isn’t just a recipe book. It’s full of real-life solutions for real-life eaters. Inside, you’ll find:
✅ Freezer-friendly batch meals
✅ Tips on variations (because no one wants the same dinner every night)
✅ Swaps for allergies + preferences
✅ Vegetarian + vegan ideas
✅ Make-ahead snack options
✅ Storage and prep guidance — so nothing goes to waste

Whether you’re cooking for one, a whole family, or just trying to eat better with less decision fatigue — this is for you.

DM and I’ll send you the link today 🔗!

21/05/2025

⛳ Spent a gorgeous evening in beautiful Baltray Golf Club last week.

I had the pleasure of speaking to a fantastic group of female golfers — such a great turnout, and a really engaged, welcoming crowd.

We explored how to stay strong, energised, and injury-free on the course, and chatted about the common challenges that come with ageing: low energy, joint pain, hormonal shifts, disrupted sleep and slower recovery.

It’s always a reminder that small changes — in how we eat, hydrate, move and rest — can make a big difference, both on and off the course.

Thanks again to everyone who came along and made it such an enjoyable evening 😊.

If your club, team or group would like a tailored talk or workshop on nutrition, hormones, energy or lifestyle health, just drop me a message — I’d love to chat.

County Louth Golf Club

20/05/2025

Don’t want to eat the same thing all week?

I don’t blame you.
Choices and variety are key to eating well and sticking with it 👌.

Batching doesn’t mean eating the same thing every day — it’s about cooking smart once, and creating options for the week ahead.

When I make this frittata or chilli, I double the ingredients, portion it out, and freeze what I don’t need.
Later in the week? It’s already there. No decisions. No last-minute takeaways.

💡 Grab from the freezer. Heat. Eat. Feel good.
No guilt. No stress. And your body gets what it actually needs.

That’s the whole idea behind my free ebook Kitchen Calm — batch recipes that are flexible, nourishing, and made for busy days.

It's free to download with instant access. 🔗 DM and I’ll send you the link!

18/05/2025

They’re not perfect.

They’re not even round 🙃

But they’re prepped — and that’s what matters.

Angela’s no-bake power balls are one of the recipes in our free batch recipe ebook Kitchen Calm — and honestly, they’re one of the most useful things I make all month.

They come together in about 10 minutes (no oven, no fuss). I usually double or triple the batch, keep them in the fridge for 2–3 weeks, and grab a couple when I’m rushing out the door or sitting down with a cuppa.

They’ve saved me from plenty of “I’ll just grab something quick” moments — the kind that feel convenient at the time, but leave you hungry or sluggish 30 minutes later.

Here’s what I love:
✔️ They taste like a treat
✔️ They’re naturally sweetened and packed with healthy fats
✔️ They’re made with ingredients I can actually pronounce
✔️ They help me stay on track without needing to overthink it

This is one of the great recipes inside Kitchen Calm — a free recipe ebook designed to help you eat well (even when life is full).

📩 Drop me a message, and I’ll send you access
or
🔗 You’ll find the link in our *About* section right here on FB!

Now, kettle’s just boiled. Gonna enjoy one of these gorgeous bites with my cuppa in the garden.

15/05/2025

Why I batch cook — and why it might help you too!

It’s not about being super-organised (I’m not that person). It’s not about cooking for hours (I enjoy cooking but not being stuck in the kitchen for hours).

It’s about making life easier later in the week.

For me, batch cooking means:
✅ Fewer “what will I eat?” panics
✅ Staying on track with how I want to eat — even when the day gets away from me
✅ More time to do the things that matter (like get outside, bring Angus for a walk and clear my head)

If I’m cooking anyway, I’ll double it.

If I know I’ll be tired Wednesday, I’ll prep something simple Monday.

It’s not about being regimental. It’s about being kind to future me.

That’s why I created Kitchen Calm — a free recipe eBook packed with the meals I rely on myself and share with clients.
Comment below or DM and I’ll send you the link for the FREE Resource Library.

Or you’ll find it in our *About* section here on FB!

Ciara Ryan Nutrition

05/08/2025

20/07/2025

07/07/2025

19/06/2025

10/06/2025

05/06/2025

25/05/2025

22/05/2025

21/05/2025

20/05/2025

18/05/2025

15/05/2025

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