Beoga Nutrition

Beoga Nutrition Our goal is to help you feel better! We do this by providing personalized nutrition & lifestyle advic Jenny 086-3842031
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April is Stress Awareness Month… and it’s definitely tested my capacity over the past few weeks.Four weeks ago, my husba...
27/04/2026

April is Stress Awareness Month… and it’s definitely tested my capacity over the past few weeks.

Four weeks ago, my husband — who is usually incredibly fit and healthy — suffered a herniated disc. Since then, it’s been a tough road with pain and very limited mobility. He’s working from home but struggling with simple things like standing to make a cup of tea, and he can’t drive… so I’ve stepped into full-time taxi duty for both kids.

Then, two weeks ago, my 9-year-old daughter fractured her thumb during a camogie blitz & probably has to go back for another xray as she is still in bother.

All the while, work has been (thankfully) very busy — new 1:1 clients, functional testing, events and corporate talks. A good problem to have, but combined with everything else, it’s been a lot.

The reality? Something had to give.

For me, that’s looked like grabbing whatever food is quickest (often just a bread roll), skipping exercise classes and letting my usual routines slide. Four weeks in, I can feel the impact — low energy, poor focus (addled is the best description) and my tummy is not happy.

So this week, I’m resetting — not perfectly, just intentionally:

✅ Back to basics with 2L of water daily
✅ Prioritising sleep — lights out by 10:30pm (I'm very cranky without enough sleep)
✅ Preparing a few simple dinners
✅ Scheduling at least a 15-minute walk each day — whenever it fits

No extremes. Just small, consistent actions to support my body through a stressful time. Because when life ramps up, that’s when we need the foundations most — not perfection, just support. This too shall pass and we will all be fine!!

I’d love to hear — what helps you stay grounded when stress levels rise?



Beoga Nutrition

Your skin is often a reflection of what’s happening internally, especially when it comes to hormones. Instead of just tr...
22/04/2026

Your skin is often a reflection of what’s happening internally, especially when it comes to hormones. Instead of just treating the surface, it’s worth understanding the why behind it .

Common breakout patterns & what they may mean:
❗Jawline & chin – often linked to hormonal fluctuations (i.e menstrual cycle, PCOS, stress)
❗Forehead – can be connected to stress, sleep, or digestive health
❗Cheeks – may reflect inflammation, diet, or environmental factors
❗Around the mouth – sometimes linked to gut health or blood sugar balance

Your skin isn’t “random” — it’s giving you clues 🧠

3 things you can do today to support your skin from within:

1️⃣ Balance your blood sugar
Aim for regular, balanced meals with protein, healthy fats, and fibre. This helps reduce insulin spikes that can trigger breakouts. (1st step for all hormonal symptoms)

2️⃣ Support hormone detox pathways
Load up on fibre-rich veg (broccoli, leafy greens, carrots) to support oestrogen balance and gut health. It might sound obvious but if you are constipated and not elimiating waste every day, this may contribute to this issue.

3️⃣ Manage stress levels
Chronic stress = elevated cortisol = increased oil production + inflammation. Even 10–15 minutes of walking, breathwork or downtime can help. Whatever helps you to manage stress will work

✨ Healthy skin isn’t just about what you put on it — it’s about how you support your body daily but be realistic, it often takes time so please be patient with the process.

If I can help you with a protocol, get in touch

🚨 Feeling a little… flat or meh lately?We tend to blame poor estrogen for everything but it could be oxytocin 👀 your con...
15/04/2026

🚨 Feeling a little… flat or meh lately?

We tend to blame poor estrogen for everything but it could be oxytocin 👀 your connection hormone 💛

And here’s the interesting part is…Your body is FULL of oxytocin receptors, which means it may be influencing more than you think — from energy to cravings.

💭 Signs your oxytocin might be low:
• Feeling emotionally flat or disconnected
• Less interest in socialising
• Not wanting physical touch
• Things that used to bring joy just… don’t

The GOOD news? You can support it naturally 👇

💛 Hug your people (yes, really)
💛 Prioritise meaningful connection
💛 Include vitamin C–rich foods daily (my current favorite vitamin), Vitamin D, magnesium and good fats
💛 Key foods include dates, dark chocolate, avocados, fatty fish (salmon), citrus fruits, nuts, seeds (pumpkin/chia), and eggs. Try stuffed dates for dessert for a perfect oxytocin combo.
💛 Sharing meals also boosts this hormone.

Small shifts. Big impact.

Because feeling connected and like yourself again isn’t a luxury — it’s your biology.

✨ Save this if you’ve been feeling “off” lately
💬 Share with someone who needs this reminder

All the basics help too ✅ Balanced meals✅ Not too much caffeine or alcohol✅ Enough sleep.I hope some of these recommenda...
13/04/2026

All the basics help too

✅ Balanced meals
✅ Not too much caffeine or alcohol
✅ Enough sleep.

I hope some of these recommendations help you to feel a little better. 💛

When I read this quote from , it resonated with me becuase so many people I know expect perfection in every aspect of t...
04/04/2026

When I read this quote from , it resonated with me becuase so many people I know expect perfection in every aspect of their lives and are really dissapointed when "perfection" is not sustainable.

The philosophy at Beoga Nutrition is to eat well (most of the time) which helps to nourish the body, mind and microbiome.

A perfect diet doesn't exist but doing well most of the time can help you to feel much better & achieve your health goals.

Have a great weekend

🐟 The easiest fish recipe (that even picky eaters will love)I love fish… but even though I’m a very competent cook (if I...
03/04/2026

🐟 The easiest fish recipe (that even picky eaters will love)

I love fish… but even though I’m a very competent cook (if I do say so myself 😅), fish still frightens me a little.

And when your kids would happily avoid fish forever?
You quickly realise that the "best" fish recipe is the simpliest one.

👉 Enter: homemade fish fingers.

Because here’s the truth… the biggest mistake I used to make with fish?
Overcooking it.

Fish goes from perfectly flaky → dry and disappointing very quickly.

✨ Why we want more fish in our week:
• Great source of protein → helps keep us fuller for longer
• Contains iodine & selenium → important for thyroid health
• Easy to digest → a win for gut health and those with smaller appetites
• Oily fish (Salmon, Mackerel, Anchoices, Sardines & Herring) are rich in Omega-3 fats → supports brain, mood & hormone health

💡 TIPS:
✅Slightly undercook rather than overcook — the fish will keep cooking a little after you take it out.
✅ You can use this method to make your own chicken goujons too.
✅ This receipe uses an airfryer but you can obviously use an oven if you don't have an airfryer. You might need to cook it for an extra 2 or 3 mins.

This is one of those back-pocket recipes:
✔️ Quick
✔️ Budget-friendly
✔️ Kid-approved
✔️ Nutrient-dense

…and takes the fear out of cooking fish.

Would your house eat these? 👇

Beoga Nutrition is 7 🎉To celebrate, I am giving away a Consultation & Supplement bundle worth €200 to a lucky follower.A...
01/04/2026

Beoga Nutrition is 7 🎉

To celebrate, I am giving away a Consultation & Supplement bundle worth €200 to a lucky follower.

All you have to do is

✅ Follow Beoga Nutrition
✅ Like this post
✅ Tag a friend who might like this account or a consultation with us

I will draw a winner on Monday 6th April when ye are all full of Easter eggs!
Consultation (Online or in person) must be booked by the end of April.
The supplements will selected during the consultation.

I am so grateful for your support & friendship over the years, it means the world to a small business like ours so thank you from the bottom of my heart.

Best of luck!!

The joys of having wild hair while getting headshots in Kilkenny in March!Last week I had the joyous task of getting som...
31/03/2026

The joys of having wild hair while getting headshots in Kilkenny in March!

Last week I had the joyous task of getting some new headshots and as much as I don't like getting them done, working with helped make the entire process easier. Dominka was kind, patient & so professional and we laughed alot on our tour of the town. We are also blessed in Kilkenny to have such a beautiful city as the backdrop, who else gets to sit on the steps of Kilkenny castle to get their photo taken!!

I'd highly recommend her if you are in the market currently.

Sauna therapy isn't just a luxury—it’s a powerful wellness tool backed by research. Regular sauna use can support:✅ Impr...
27/03/2026

Sauna therapy isn't just a luxury—it’s a powerful wellness tool backed by research.

Regular sauna use can support:
✅ Improved cardiovascular health
✅ Enhanced muscle recovery
✅ Detoxification through sweating
✅ Stress reduction and improved sleep
✅ Potential longevity benefits through heat shock proteins

However, like any therapeutic practice, it's not one-size-fits-all. Precautions to keep in mind:
🚨 Hydration is key: Always rehydrate with water and electrolytes (if needed) post-sauna
🚨 Limit duration: Most benefits come from 10–20 minutes, women may need a little longer (~ 30mins) but longer isn't always better. for women - your heat tolerance can change over your menstrual cycle so pay attention
🚨 Not suitable for everyone: Those with cardiovascular issues, low blood pressure, or during pregnancy should take advise on suitability
🚨 Listen to your body: Dizziness, nausea, or extreme fatigue are signals to exit and cool down

Sauna therapy can be a great addition to a modern wellness routine and they are now widely available but informed, safe use is essential.

Have you tried sauna therapy as part of your health strategy? I'd love to hear your experience 👇

Have a great weekend

You don’t just *produce* oestrogen…Your body has to *clear it too*.And this is where many women get stuck.We hear “oestr...
26/03/2026

You don’t just *produce* oestrogen…Your body has to *clear it too*.

And this is where many women get stuck.

We hear “oestrogen dominance” and assume it’s about making or consuming too much BUT often the issue is:

👉 Your body needs to eliminate hormones daily
👉 If that system slows down, symptoms can build

Think of it like a motorway 🚗
If the exits are blocked… traffic backs up.

And that can look like:
• Heavy or painful periods
• PMS
• Bloating / that “puffy” feeling
• Poor sleep (especially after alcohol)
• Breast tenderness

So how does your body clear oestrogen?

Using the@DrCarrieJones infamous “bathtub” analogy:

🛁 The tap – your liver processes it
🛁 The drain – it moves via bile into the gut
🛁 The sewer – it leaves via bowel movements (or kidneys)

If any part slows down… things back up.

Here’s how to support it 👇

✔ Start with your gut (clear the sewer first)
– Aim for daily bowel movements
– Eat fibre (veg, fruit, oats, seeds)
– Support your microbiome

✔ Support your liver
– Cruciferous veg (broccoli, kale, cauliflower)
– Enough protein
– Be mindful of alcohol

✔ Reduce the “load”
– Limit excess alcohol
– Be aware of synthetic fragrances/chemicals
– Review medications if needed (with your GP)

✔ Be smart with supplements
Not everything you see online is right for you.
DIM isn’t a one-size-fits-all solution.

The goal isn’t to eliminate oestrogen ❌
It’s to help your body *process and clear it properly* ✅

Because when things flow better… symptoms often improve.

If you’re dealing with PMS, perimenopause or hormonal symptoms — it may not just be your hormones…it might be how your body is handling them and if you are struggling, get in touch, we can help.

That 3–4pm slump… you’re not imagining it 😴 Energy dips in the afternoon are very common but they’re often a sign your b...
25/03/2026

That 3–4pm slump… you’re not imagining it 😴 Energy dips in the afternoon are very common but they’re often a sign your body needs support, not just another coffee.

Common reasons for the crash:
👉 Lunch was too low in protein (or you skipped it completely)
👉 Too many refined carbs → quick spike, quick drop
👉 Dehydration

The fix? Think balanced snacks that stabilise blood sugar 👇

Here are 3 easy options:

🥜 Apple + handful of nuts
→ Fibre + healthy fats + a little protein to keep you steady

🍓 Greek yoghurt + berries
→ Protein + natural sweetness without the crash

🥙 Hummus + oatcakes + carrot sticks
→ Fibre + protein + slow-release carbs

Simple, practical, and no prep overload.

You could also add in a 15min walk at lunchtime, its a gamechanger!

Save this for later 👆

Address

4-5 Parliament Street
Kilkenny
R95WA4A

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

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+353868345563

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