What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 7pm Wednesday 9am - 5pm Thursday 9am - 8pm Friday 9am - 5pm Saturday 10am - 1pm

Beoga Nutrition, 4-5 Parliament Street, Kilkenny (2025)

11/08/2025

Did you know that Irish Life Health cover up to 50% of Nutritional Therapy consultations with a Nutritional Therapists of Ireland (NTOI) member?

This is such a valuble service as Nutritional Therapy can help to prevent and manage long term health issues such as diabetes and hormonal issues.
This is worth considering when you are renewing your health insurance.

02/08/2025

I hope you get to relax and restore yourself this weekend. My weekend plans include

✅ Good food
✅ Walks in the woods
✅ Good Company with friends and family
✅ I'm sure a hurling match sideline will feature too 😆

What does an ideal weekend look like for you?

31/07/2025

🗓️ What should a daily meal plan look like if you want to hit 25g of fibre, eat balanced meals, and stay within a 12-hour eating window?

Here’s a simple visual guide to show you how it’s done 👇

🕗 Eating window: 8am – 8pm (adjust to suit your lifestyle, I personally prefer earlier when possible)

🥗 **Balanced plate** = Protein + Fibre-rich carbs + Healthy fats + Colourful mix of fruit, veg or salad
💩 **Target fibre** = 25g per day (minimum!)

---

🍽️ Meal Plan Breakdown:

🥣 Breakfast (8:00 AM)
→ Porridge made with oats, chia seeds, ground flax + berries + almond butter
🧬 Fibre: ~9g

🥗 Lunch (1:00 PM)
→ Lentil & quinoa salad with mixed veg, olive oil & pumpkin seeds
🧬 Fibre: ~8g

🍛 Dinner (7:30 PM)
→ Stir-fry with tofu and chicken, mixed vegetables & brown rice
🧬 Fibre: ~7g

☕ Optional Snacks
→ Handful of almonds or an apple with peanut butter
🧬 Fibre: 1–3g

🎯 Tips:
✅ Aim for the **balanced plate** at every meal
✅ Prioritise **whole foods** and **a variety of plants (fruit, veg, wholegrains, beans, lentils, chickpeas & herbs)**
✅ Stick to your **12-hour window** x 5days per week to support circadian rhythm & digestion

💬 Got questions about fibre or meal timing? Drop them below!

30/07/2025

Have you heard of seed cycling? This hormone supporting practice is one a top trending wellness practices, and for good reason. More and more women are struggling with hormone imbalances.

Seed cycling can be used at any stage of a woman’s life (including post-menopause). However, it’s especially beneficial when coming off of hormonal birth control or struggling with post-birth control syndrome symptoms like acne, irregular periods or missing periods, or PMS.

🔄 What is Seed Cycling?
A practice of eating specific seeds during the two phases of your menstrual cycle to support hormone balance.

🌿 The Facts ✅

🟢 Nutrient-Rich Seeds:
* Flax, pumpkin, sunflower & sesame seeds are rich in zinc, selenium, lignans, vitamin E, and omega-3s — all key nutrients for hormone health.

🟢 Supports a Balanced Diet:
* Seed cycling encourages a variety of healthy fats and fibre — great for gut health, which is linked to hormone regulation.

🟢 No Negative side effects
* These are nutrious foods to include in your diet regardless of your health status and consuming them in this fashion poses no risk.

🌀 The Myths ❌

🔴 Seed cycling resets your hormones.
— There’s no scientific evidence that seeds can directly shift or reset your hormonal levels.

🔴It works the same for everyone.
— Women tend to add seed cycling into a lifestyle regime so it is very difficult to determine what the specific results are. Some may notice improvements, others may not — especially if underlying issues (like PCOS, thyroid dysfunction, or high stress) are at play.

🔴You *must* follow exact timing.
— While it's traditionally done in line with menstrual phases (follicular: flax/pumpkin, luteal: sesame/sunflower) these are all nutrious seeds and can be eaten by anyone at any stage.

🌟 The Bottom Line:
Seed cycling won’t "fix" hormones, but it’s a nutrient-dense habit that may support overall hormone health as part of a balanced lifestyle.

💬 Have you tried seed cycling? Get in touch if you are interested in learning more.

29/07/2025

Did you know that we at Beoga Nutrition offer functional testing?

One test that I've used with clients in recent months is this metabolomix test.

🧪 **What is the Metabolomix+ Test?**
It is a comprehensive urine test that gives insights into your body's **metabolism, nutrient status, and overall biochemical balance**. It's like a check engine light for your health – helping uncover the *why* behind your symptoms.

🔍 It indirectly measures:
✅ Vitamins & minerals
✅ Amino acids
✅ Fatty acid balance
✅ Antioxidant status
✅ Gut microbial markers
✅ Mitochondrial function..and more!

👤 **Who can benefit?**
This test is ideal if you're experiencing:
⚡ Chronic fatigue or low energy
🌪️ Brain fog or mood changes
🤕 Digestive issues
🔥 Inflammation or pain
📉 Difficulty losing weight
🌿 Long-term stress or burnout
🧬 Wanting a deeper look into functional health

📊 With Metabolomix+, we can create a highly personalised nutrition & lifestyle plan based on your *actual biochemistry* – not just guesswork.

In most cases, I start with nutrition & lifestyle changes but this is a great option for clients who have the budget and want answers quickly.

📥 DM or email Linda at info@beoganutrition.ie to learn more or to see if this test is right for you!

25/07/2025

Having a high protein breakfast (or first meal) is fairly well established advise at this stage but it is the meal where we tend to gravitate towards carbs (cereals, porridge or toast 🍞) so having a list of higher protein options can make your choice much easier when you are rushing to get ou the door in the morning.

Eggs are a great option, especially an omlette where you can add lots of vegetables and even leftover potatoes but some egg free options are handy too.

1. Chia pudding is a great high protein /high omega 3 fats base and you can adjust the flavour depending on your preference. You can mixed in stewed apple or chopped kiwi or nectarine at this time of the year or you can add some oats and vanilla. Top with crunch from any nuts or seeds or I love aldi flaxseed crunch plus more berries / fruit. It lasts for a few days in the fridge.

2. Beans beans are good for the heart..........Beans are so quick, tasty & versatile and in the blue zones, people consume ~1cup of beans per day, they are not normally in tomato sauce like suggested here but if you don't already eat beans routinely, this is a great place to start!

3. Parfait sounds very posh but it is a layered breakfast or dessert typically with yogurt, fruit & granola. you can swap the yogurt for a dairy free smoothies bowl and swop the granola for any crunchy topping too.

Maybe try a new breakfast receipe this weekend?

Which is your favourite?

23/07/2025

Let’s talk carbohydrates — one of the most misunderstood macronutrients and a question that has come up alot in clinic recently 👀

Here’s what they actually do for your body:
⠀
💥 PROVIDE ENERGY
Carbs are the body’s primary fuel source, especially for your brain and muscles. Without enough? You feel tired, foggy, and sluggish.

🏃‍♀️ PERFORMANCE SUPPORT
Athletes and active people rely on carbs to power through workouts and recover efficiently. No carbs = no fuel for that fire! 🔥

🧠 MOOD & HORMONE BALANCE
Carbs help regulate serotonin (your happy hormone) and support healthy cortisol levels. Low-carb = often low mood 😞

💧NUTRIENT DELIVERY
Whole food carbs (inc. fruit, veg, beans, lentils, chickpeas and wholegrains such as oats, rice, rye, wholewheat, quinoa) come with fibre, vitamins, minerals, and colour....all the things your body needs.

🥐CARB QUALITY
Carbs also include jellies, sweets, biscuits, cakes, pastries and alot of processed foods and these are often paired with hydrogenated fat, salt & sugar which makes them taste delicious and very easy to overeat but these foods often have no fibre or micronutrients so they aren't adding much value to your diet; so not all carbs are beneficial for you.

🚫 THE TRUTH:
Carbs as a macronutrient are not the cause of fat gain (this is a story for another day). The quantity and quality of carbs does make a difference and if you are diabetic or prediabetic, you might need to be more aware of carb intake.

👉 Focus on quality carbs, portion balance, and overall lifestyle.
⠀
🥗 Examples of quality carbs:
• Oats
• Sweet potato
• Quinoa
• Brown rice
• Beans & lentils
• Fruit & veg

Let’s stop fearing food and start fuelling smarter 💪

21/07/2025

Have you seen the viral trend of sipping lettuce water 🥬 before bed 🛏️to help you sleep?

Here’s the lowdown 👇

🥬 What is it?
Steeping romaine lettuce leaves in hot water and drinking it like tea — made popular by TikTokers who claim it helps them fall asleep faster.

💚 The Pros:
✔️ Lettuce contains lactucarium, a natural compound that may have mild sedative effects
✔️ It’s caffeine-free and hydrating — always a win before bed
✔️ A calming evening ritual can support better sleep hygiene

⚠️ The Cons:
❌ Effects are likely very mild — don’t expect it to knock you out
❌ Not a magic cure for sleep issues like stress, diet, blue light or hormones
❌ Could be more placebo than proven science

🥱 Final Verdict:
If it helps you wind down, great and it won't hurt you at all but while there may be some anecdotal evidence, the scientific evidence is limited!
For sleep improvements, think magnesium, blood sugar balance, and a solid nighttime routine. If you are looking for a night time drink and don't feel like lettuce water, try tulsi tea, it is delicious! 🧘‍♀️🌙

Have you tried it? Would you? Let me know in the comments! ⬇️

15/07/2025

🐟 🧀 Mackerel, Petit Pois & Feta Smoosh 🐟🧀

High in protein ✅
Omega-3 rich ✅

This vibrant smoosh (yes, that's the technical term 😄) is packed with brain-boosting fats, gut-friendly fibre, and a pop of flavour that makes it ideal on toast, crackers, baked potato or spooned over roasted veg.

✨ Ingredients
👉 1 tin of mackerel in olive oil
👉 1 cup petit pois (cooked)
👉 50g feta cheese
👉 Squeeze of lemon
👉 Black pepper
👉 Optional: fresh mint or parsley and maybe a dash of chili oil

✨ How to:
Mash it all together. That’s it. Taste. Adjust. Smoosh more if needed.
💚 Perfect for a quick lunch or snack that fills you up and tastes great.

Have you heard of a smoosh?

11/07/2025

Looking forward to chatting to on The Saturday show on @kclr96fm tomorrow.

If you have any questions, send them in

10/07/2025

Salad doesn’t need to be boring.
I am currently have a version of this for lunch most days

👉 Start with mixed leaves
👉 Add colourful fruit & veg
👉 Add protein – I do tend to prefer beans, falafels or tinned tuna or salmon at lunch but I always use leftovers first to avoid waste
👉 Add extras – texture and crunch make a boring plate of lettuce absolutely delicious
👉 Dress it up – Use any dressing you like but I tend to use an EVOO / vinegar or lemon juice dressing at this time of the year

Enjoy

week

28/06/2025

Happy Holidays to you all. Chat when I get back. X

Beoga Nutrition

11/08/2025

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25/07/2025

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28/06/2025

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Monday	9am - 5pm
Tuesday	9am - 7pm
Wednesday	9am - 5pm
Thursday	9am - 8pm
Friday	9am - 5pm
Saturday	10am - 1pm