https://www.feelwell-nutrition.com/

FeelWell Nutrition, Galway (2025)

04/06/2022

🥬Happy bank holiday weekend!! What do you think of my head of lettuce?!😂

02/05/2022

🌬Breathwork meditation is a simple & effective way to calm the nervous system & counter stress hormone production, a natural antidote to anxiety!

💛Thank you to & Luminary Podcast guest Bob Roth for guiding & explaining the following breathwork meditation (that I hope I have paraphrased well!):

❓How do we breath when anxious

🏃🏾‍♀️Commonly we utilise shallow mouth breathing, delivering oxygen straight into the lungs, when in a state of anxiety. This is our bodies way of preparing us to run, flee, sprint away from danger!

❓How do we counter this state of anxiety that the body interprets as danger?

👃Nasal breathing; deep full nasal breaths draw breath up to the brain, fill the lungs & the belly. This is whole body oxygenation & has a calmative effect

🧘🏼‍♀️Now for the technique:

- Take a deep breath through the nose

- Hold for 4 seconds

- Breath out through barely parted lips

- Hold for 4 seconds

- Repeat for 2 minutes

🌈I hope you find this useful, I certainly do! And also how beautiful is this graffiti art by - inspiring, calmative & a lovely reminder that we can open to the many colours of life & free ourselves from the shackles of anxiety & anxious thoughts ❤️

01/04/2022

💚Happy Friday! It’s so great to see how well this recent client is doing. My favourite part of Jan’s testimonial is ‘I’ve never eaten so much before!’

🤷🏼‍♀️And here’s some of you thinking Nutritional Therapy is all about putting people on restrictive calorie counting diets!

❓But why do I say to clients ‘more is more’ & not ‘less is more’, when implementing dietary changes &, specifically, when weight loss is a main health goal?

⭕️Weight gain is more recently framed as a hormone imbalance. Eat too many ‘simple’ carbohydrate foods e.g. sweets, sugar laden drinks, white foods, like white bread & rice, and hormones such as insulin spike, aka the ‘fat storage hormone’. Skip meals, restrict calories, exercise when hungry and blood sugar levels plummet. The body then burns muscle, holds onto fat &, with an energy crash, enter the cravings for simple carb foods; a vicious cycle!

🃏The trick in this scenario is to stabilise blood sugar rather than calorie count/ eating less and less. This may result in slower, steadier insulin release & promote sensitivity to satiety hormones like leptin. And that is where ‘more is more’ comes in!

🌿A diet rich in a variety of whole, plant-based foods = more & more fibre & increasing fibre, in both quantity & quality, is a major step in helping with slower and steadier insulin release &, ultimately, may significantly help with weight loss & with maintaining a healthy body weight as a result.

Drop a 💚 if you like the idea of eating more delicious, nutritious food for weight loss & weight management!!

27/03/2022

🌼Happy Sunday!! I wanted to update all you lovelies!!

🍃FeelWell Nutrition has been very busy so far this year, though my social media has been less busy! The irony!!

🗓So far in 2022 I have worked with many clients who have seen huge improvements with signs, symptoms & conditions, such as (some of the high/ lowlights!):

- fatigue
- low mood
- chronic pre menstrual syndrome,
- skin conditions e.g. acne & psoriasis, - gastrointestinal issues
- excess weight (many clients have presented with weight management issues so far this year)

🧮This is by no means an exhaustive list. As we all know, we are complex beings & rarely, if ever, does one person = one health goal

🌿The wonderful news, with a plant based wholefood nutrition focus, is the incredible improvements it offers, with so many different conditions. I regularly witness turnaround & significant health improvements within the first month of clinic! This amazes me also every time!!

🤷🏼‍♀️I just cannot recommend this modality enough, rather than getting more cynical in my job I’m getting less and less cynical… is this normal?!!

💚As one client recently emailed:

“I’m so grateful that I had my consultations. Sinéad’s guidance and ideas have changed my habits and outlook on healthy eating and lifestyle. I’ve lost weight, got renewed energy, got a glow in my skin and I’ve never eaten so much before!”
Jan, 39, Primary School Teacher

☺️My favourite part of this testimonial is ‘I’ve never eaten so much before’ - my clients hear my mantra ‘more is more’ regularly! I will post further on this topic soon!!

☎️Meanwhile, jump on board, get in touch: hello@feelwell-nutrition.com. Website link in bio

22/12/2021

🎄Happy Christmas week!! Ok, so we are stuck at home, back on Zoom in our kitchens. Social lives & social distance feel like they just don’t go together!!

🤶This is particularly challenging for singles, I can attest to that! But really, in all shoes, we humans are healthier & happier when we ‘mix and a-mingle’ to borrow a seasonal line from Jingle Bell Rock (one of my favourites!!)

👯‍♀️Social connection is a branch of human health, as sure as nutrition, exercise & sleep. So why oh why are we apart again this year? Why is this now ‘gold standard’ living? Why is the crisis state not over?!

🐇🃏I am as likely as anyone to go down a dangerous rabbit hole with these ponderings! Skipping along like Alice in Wonderland, coming up with no answers, making myself feel worse & really just piling on more unanswerable questions!!

🛑✋So I am red lighting this today, or just telling my spiralling brain… talk to the hand! What instead can I fill my day with to ensure I meet & connect with people?

💡Some simple ideas for social connection today:

✅ drop a gift/ Christmas greetings to a neighbour/ someone kind who lives nearby. 5 minutes on the doorstep may be really heartwarming, time well spent

✅ stop to say hello/ happy Christmas/ how’s your day to a stranger or someone in passing e.g. in your building or at the coffee shop

✅ compliment a dog on your way (if you are a dog person!). Most ‘dog parents’ (me included!) are happy to talk about our beloved pets! Be prepared for dirty paws on clean clothes!!🐾

✅ take 5 near a busker or Christmas lights display, without your phone in hand! Enjoy the atmosphere

✅ schedule an evening call with someone you love, Zoom or ‘regular’. Texts & voice notes are great when out & about but there is nothing like a live chat & catch up

💖Meanwhile enjoy this Christmas week!

🌟 is sending you much love, faith & a good dollop of silliness - for any occasion!! Zoom calls can involve a little sparkle right?!

06/12/2021

☀️Monday inspo wall art. Thank you 🤸lifting spirits in a cold wet & dark time - with a weather warning en route!!

💡Now for some cold weather nutrition inspo:

☕️For a wonderful hot hot drink!

🔥grate fresh ginger, a small handful

🔥steep it in hot water for 2 mins

🔥sieve the water & ginger into a cup

🔥use the back of your spoon to press the ginger into the sieve - getting every last bit of goodness from it! There’s a good kick to this!!

🧡FYI ginger is known to aid digestion, especially useful with nausea & to boost the immune as well as having antioxidant properties that may contribute to cardiovascular health & cognitive function.

🙋🏼‍♀️What foods/ drinks do you like on cold weather days?!

01/12/2021

🌅Good morning 1st December sunrise!!

❄️It’s indisputably Winter. One advantage is we don’t have to get up that early to see the sun coming up. On the other hand we can miss being in daylight altogether if glued to our desks or houses all day until evening.

Some tips to maximise Winter daylight that I find useful:

✅ A 20 minute walk in the morning, before work/ the day begins, on/after sunrise where possible, that was 8.28am this morning in Galway

✅ Use lunch hour/ part of lunchtime to get outdoors again. Make a plan to listen to a particular podcast while walking, take a certain route, meet a friend

✅ If it is too rainy or stormy to go outside practice a guided meditation/ online yoga class, exercise near windows/ where there is natural light

✅ Stand outside for mini-breaks during the day e.g, while the kettle boils. Have hat, scarf, a blanket to hand so you can easily wrap up, step outside, look up at the sky & take lovely deep breaths in the fresh air

✅ Note sunset time, 4.22pm today in Galway, & try to line up a sunset break around this time. A beautiful way to round up the day!

💙We are steadily moving towards Winter solstice & our daylight hours again getting longer. These days however may feel short & dark meanwhile. I hope the tips help! Do you have any tips of your own to share?

14/11/2021

🫐🍓This is what a food truck where we swim serves!! Incredible, after this…

🌊This morning we let go of dry land & rode the much needed cold waves. Health worries, media overwhelm … the storm that has become our lives feels like perpetual choppy waters.

💚Blessed be Blackrock, giving our anxieties & overwhelm a tangible, physical contender; the sharp cold sting & swell of the sea. Nothing for it but to dig deep, accept, adapt & roll with it!

🏕This is a place completely devoid of politics & cosy war zones camped out in our heads… what to do, what not to do… how to live in the square space we are left with in this time of restriction.

🌊There she is, the wild Atlantic & she aint no park ranger! Fierce, uncompromised, 100% herself!

🚚Back on dry land & my incredible bowl of goodness from ‘serves up’ an apt reminder of greatness, achieved in its own small square space! Delicious, wholesome, food for body & soul from a little orange van!

💚Nurturing, mighty & fierce is here & this... I’m taking into my day!

11/11/2021

⏱Testimonial time this Thursday!

💚It’s so good to have a reminder that the work you do is valued, thank you!

📝Becoming a Nutritional Therapist is a long & challenging road. Practicing during Covid & with the many complex health issues that present takes time, patience, an enquiring mind & much drive & passion but would invest in any other discipline?!! No, this is my career path, what I believe in 100%!

🗓I have worked with clients, like Gay, to improve health conditions that, sometimes, have been ongoing for years, even decades! Uncomfortable gastrointestinal issues, life-limiting anxiety, stress &/ or fatigue and hormone imbalance related issues… there’s a plethora to get stuck into!!

🍴As Gay outlines, the power of suitable, personalised recipes; food as medicine cannot be overstated. I love good food & the power of what’s at the end of our forks is indeed mighty!

🍏I am making November an active & nutritious month, are you? Would you like some help to do so?!

☎️Please contact me if you want an advocate of health & happiness on your side & on your health journey with you! Link in bio to my website.

Let’s begin this valuable work together! ⏱💚📝🗓🍴🍏☎️

05/11/2021

🎃Pumpkin is not just for Halloween!!
This ‘winter fruit’ is seasonal right through November.

🥣Pumpkin is perfect for soups & stews with great nutritional value & it’s so sweet & delicious!!

🟠Being bright orange is a big clue to the abundance of carotenoids, like beta-carotene, in pumpkin. Perhaps we more usually associate beta-carotene, pro-vitamin A, with carrots but pumpkin is also an amazingly high source!

💪🏼Beta-carotene is an antioxidant with many health benefits, including these 5:

🔶research links diets high in carotenoids to reduced risk of certain types of cancer

🔶also similarly linked to reduced risk of cardiovascular disease

🔶supporting immune function

🔶supporting normal growth

🔶well researched & known regarding eye health & night vision support

🐴Pumpkin, like all fruit & vegetables, isn’t a one trick pony when it come to nutrients! Pumpkins are also packed with vitamins C, B2, E & minerals potassium, iron, manganese & what about Fibre?! More great food for a healthy gut!!

🎃Halloween may be over but pumpkin most certainly is not! So fun to carve & make lanterns with for sure but will you put them on the menu this month?! Where pumpkin really shines ✨

21/10/2021

🤸‍♀️Yees!! This is what personalised nutrition is all about!

💚Thanks Kay, it’s so great to have worked with you & to have your feedback is so much appreciated!

☎️Why not book a free 20 minute phone consultation, to discuss your health goals & to see if we are a good fit, please get in touch today - link in bio

🍂This is an excellent time to begin your staged therapeutic plan, helping you to set the scene for a healthier Winter & a happier, healthier (is it too soon to mention it?!) Christmas season!

☀️Happy Thursday, meanwhile. It’s another beautiful, bright Autumn morning 🤸‍♀️💚☎️🍂

18/10/2021

👩‍🏫Check yourself!! Vitamin D certainly checks you & your immune system, regulating it so that it runs more effectively!!

☀️🐻October to March are key months for supplementation with our main source of Vitamin D, the sun, heading into hibernation in the Northern hemisphere

⛹️‍♀️Immune support has many players; Vitamin C, Vitamin D, Zinc, Selenium, Pre & Probiotics… they all influence immune response. Diet, supplements & lifestyle all contribute to the adequate intake & bioavailability of these key nutrients, working as a team!

⏰Until the sun comes back, remember to start giving your Vitamin D levels a helping hand. It’s time!!

🙋🏼‍♀️Have you started Vitamin D supplemention yet?

05/10/2021

☀️🍂 Beautiful Autumnal sun! Making the most of it with a morning meditation & ‘walkies’ podcast

I think I will never tire of you… A Global Health Con and How to Stop It with Dr Bob Gill, health hero!

🧡How did you start your morning?

26/09/2021

🌻Lots of us are busy running errands, including buying the necessities this weekend. Shopping for a ton of food for the week ahead probably features for most of us?!

📝At the market yesterday, with a long list, heavy bags & focused on the necessities, I spotted these giant, vibrant wonders!! But I thought no, not for me, not on ‘the list’…

🤸How often do we focus intently on the ‘to do’ list, the survival stuff, day-to-day tasks & perhaps block out a slice of joy, something fun, spontaneous, seemingly with no ‘purpose’ at all?!

☀️Well… short story long… I bought the monster sunflowers!! They are all over the house today, soaking in the sun & reminding me, with their ‘living it large’ luminosity, of their sure & certain purpose; what about fun, creativity, playfulness & ‘just because’?!

✨And what about you? Have you bought something/ done something spontaneous & just for the hell of it lately? Are you a pro at this??

💚Please share your thoughts, I would love to hear from you!! Ermm… really hoping I’m not alone with this ‘practicality & necessity’ mindset. Are you also in need of sunflowers?!🌻🤸✨

14/09/2021

⏰Is it time to get on top of your diet & lifestyle?

⭐️Hoping Esther’s story inspires you today!

💻Please get in touch for a free 20 minute discussion around your health needs, link in bio

🌿Let’s get started!

12/09/2021

💜Sunday forage by the river
Coffee mugs came in handy😜

29/08/2021

🧜🏼‍♀️🧜‍♂️Mass swim n sing with

🌊The waves were high & the craic was good!!

⏰Worth the early rise!!

21/08/2021

🌈eat from the tomato rainbow!!

🤷🏼‍♀️it’s a thing right?!

FeelWell Nutrition