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Beoga Nutrition

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Beoga Nutrition

Our goal is to help you feel better! We do this by providing personalized nutrition & lifestyle advic Jenny 086-3842031
Linda 086-8345563

05/09/2025

Polycystic O***y Syndrome (PCOS) can make managing energy, hormones, and weight feel more challenging — but food choices can play a powerful role in supporting your health. 💪

Here are some PCOS-friendly nutrition tips:
🥗 Balance your plate – Aim for protein + healthy fats + fibre-rich carbs at each meal to support blood sugar stability.
🍓 Eat more plants – Fruits, vegetables, beans, lentils, nuts & seeds all help reduce inflammation.
🐟 Omega-3s matter – Oily fish like salmon, mackerel & sardines (or chia/flax if plant-based) support hormone health.
🍞 Choose whole grains – Oats, quinoa, brown rice & wholegrain bread keep you fuller for longer.
🥜 Don’t fear healthy fats – Avocado, olive oil, nuts & seeds can help regulate hormones.
🚫 Limit ultra-processed foods – Too much added sugar & refined carbs can worsen symptoms.

🌸 Remember: PCOS nutrition isn’t about restriction. It’s about building meals that keep your energy steady, reduce inflammation, and support your long-term health.

If you’re feeling unsure, I help you personalise your plan.

👉 Save this post to refer back to next time you’re planning your meals!

04/09/2025

Supplements can be great, but they are not a replacement for a well-balanced diet, adequate sleep, movement, and low stress levels.

If you don't live in this ideal world all of the time, supplements can be really helpful.

🙏 Don't take anything if you don't know why you are taking it.
🙏 Try and focus on improving diet and lifestyle factors at the same time
🙏 Talk to a professional about the best supplements for you at this time!

What supplements can you not survive without??

01/09/2025

✨ **PCOS Awareness** ✨
Polycystic Ovarian Syndrome (PCOS) affects *1 in 5 women* of childbearing age. It’s a hormonal condition that impacts how the ovaries work and can make periods irregular and pregnancy more difficult. It can also result in difficulty loosing weight due to the impact on insulin.

**Common signs & symptoms:**
💠 Irregular or missing periods
💠 Weight gain (especially around the tummy)
💠 Excess hair growth (face/body)
💠 Thinning hair on the head
💠 Oily skin or acne
💠 Trouble getting pregnant

**Diagnosis usually involves 2 out of 3:**
🔹 Irregular periods
🔹 High levels of ‘male’ hormones (androgens)
🔹 Polycystic ovaries seen on a scan

👉 While there’s no *cure*, symptoms can be managed. Nutrition and lifestyle play a huge role — and for many women, PCOS is proof that “eat less & move more” isn’t the solution. Medications may also help, especially when trying to conceive.

💜 With the right support, you can take back control of your health and feel better in your body.

27/08/2025

I love this post from because too often, people focus on reducing / excluding / micromanaging food intake to loose weight / improve health but this changes the focus.

Muscle mass will help strength but also fat loss, reduce the risk of Type 2 diabetes and reduce the risk of dementia....among other benefits!!

A moto of mine is..."If you don't use it, you lose it" so 2 things you need to do to maintain or build muscle

1. Use them.....start where you are at, gardening, yoga, walk, gym, pilates but challenge your muscles over time to maintain or increase strength.

2. Nourish them with a variety of proteins from meat, fish, eggs, cheese, beans, tofu, lentils, chickpeas etc.

A healthy digestive system is important to ensure your body can utilise your great diet but that's a chat for another day.

Get advice from a professional if you are unsure.

26/08/2025

✨ Omega-3 (EPA & DHA) is essential — meaning your body can’t make it. You need to get it from food (or supplements).

🥇 Top Sources:
Salmon | Mackerel | Sardines | Anchovies | Herring

🥈 Tuna & trout have some, but not quite enough to make the “best” list.

💪 All fish & shellfish are:
✔️ High in protein
✔️ Naturally low in fat
…but not all contain Omega-3.

⚡ Salmon controversy?
Some worry about farmed salmon & pollution. If you can, choose wild or organic for maximum benefits.

🌱 Plant-based Omega-3 (ALA):
Chia | Flax | H**p | Seaweed | Algae
These are good to include, but your body may not use ALA as efficiently as fish-based Omega-3.

👉 I've included some delicious salmon ideas if you are interested in adding more oily fish to your week!

1. Grilled Salmon with Quinoa & Roasted Vegetables
2. Teriyaki Salmon with Brown Rice & Steamed Greens
3. Mediterranean Salmon Traybake
4. Salmon, Lentil & Spinach Salad
5. Salmon Fishcakes with Sweet Potato fries & Slaw

Enjoy

20/08/2025

The cost of living is going through the roof and people are panicking in the supermarket but eating well doesn’t have to break the bank!

Here are a few tips to save money *and* eat nourishing meals:

NOTE: These all sound boring I know but they do save time, headspace & money later in the week, I promise!

1️⃣ Plan Your Meals – Write a weekly menu & shopping list (even if you repeat your menu for a few weeks, this is a great place to start)

2️⃣ Use leftovers because food waste is a huge expense - I include at least 1 night for "fridge / freezer" tapas

👉 Potato cakes / Fish cakes with tinned salmon and onions (mashed potato)
👉 Fried mash with beans, mushrooms and egg 😋
👉 Stir fried rice (leftover rice)
👉 Omlette (roast veg and sliced potato)

2️⃣ Bulk meals with plant proteins – Beans, lentils & chickpeas are protein and fibre rich plus budget friendly. You can swop to a vegetarian meal or add these to your meat dishes to bulk a dish.

Think
👉 Chicken, Chickpea & Veg Curry
👉 Mince (Beef) & Lentil Bolognaise...this could be Shepards pie either
👉 Minestrone Soup with mixed beans
👉 3 Bean & Veg Chili served with rice....you won't even miss the meat in this!

3️⃣Use the Freezer Wisely to cut down waste

Think
👉 Rolls / Bagels / Pittas / Sliced garlic bread / Burger Buns can all be used from frozen (airfryer)
👉 Rice (you can buy frozen or freeze in single portions)
👉 Grated cheese - perfect for lasagne or toasted sambo
👉 Guacamole & Hummus can be frozen in small portions
👉 Mashed root veg (turnip or carott & parsnip), cook a big batch and freeze in small portions for another day
👉 Washed & sliced celery & leeks can be used for soups and stews from frozen.
👉 Cream - freeze in ice cube trays for days when you need a dash in a pasta sauce
👉 Fresh pasta like ravioli

✨ Eating tasty & healthy food doesn’t have to cost more but it does take a little planning!

Comment below with your money saving tips!

19/08/2025

🦴 Why Calcium Matters (Even if You Don’t Do Dairy!)

Calcium isn’t just about strong bones — your body needs it every day for:
✨ Building and maintaining teeth
✨ Muscle contraction (including your heartbeat ❤️)
✨ Nerve function & communication
✨ Blood clotting

NOTE: Calcium is only 1 of the essential minerals your bones need!

But here’s the catch: your body can’t make calcium — you *have to* get it from food.

**Top Non-Dairy Sources of Calcium 🥦**

* Tofu (calcium-set)
* Tinned salmon (with bones mashed in)
* Fortified plant milks (soy, oat, almond)
* Sesame Seeds
* Tahini (sesame paste)
* Chia seeds
* Almonds
* Dark leafy greens (kale, pak choi, broccoli)
* White beans & chickpeas

* Milk
* Cheese
* Yogurt

👉 Tip: Vitamin D helps your body absorb calcium better — so don’t forget sunshine, fortified foods and start a Vit d supplement in Oct.

🔑 **Takeaway:** You don’t need dairy to meet your calcium needs. With the right mix of foods, you can keep your bones (and body!) strong.

DM me with your email address & I'll send you a Calcium source handout

15/08/2025

Salmon Rice Bowl

I don't love salmon but oily fish is the BEST dietary source of omega 3 which is a potent anti-inflammatory, supports hormone balance and brain health so I need plenty of it. This receipe makes eating salmon really easy.

Hands up, this pic is not my dinner as I'm useless and started eating before I took a pic 😳so while it didn't look as professional, it contained all these bits and tasted delicious!! This was the photo that inspired me to make this dish 😋😋

Tip: I usually have some type of slaw in my fridge at this time of the year so this is a very quick meal to assemble, I've posted slaw receipes previously if you fancy trying your own.

Salmon Bowl Recipe Ingredients
• Basmati Rice
• Salmon fillets, chopped
• Salmon sauce - 3 tbsp soya sauce, 2 tbsp rice wine vinegar, 1 tbsp honey, ½ tsp sesame oil, minced garlic, minced garlic, 1 tsp cornflour
• Homemade coleslaw
• Sliced avocado
• Sliced cucumber
• Sesame seeds
• Sriracha mayo

Method
1. Cook rice according to directions on package.
2. Mix sriracha mayo: Mix together mayonnaise and sriracha in a small bowl.
3. Mix salmon sauce ingredients together & set aside.
4. Cook salmon: After cutting fillets, dab salmon pieces dry with kitchen paper and fry on a medium high heated frying pan with olive oil for about 2 to 3 minutes.
5. Add sauce to the salmon. Cook, gently tossing for about 30 seconds to heat through & thicken the sauce slightly.
6. Assemble bowls: Layer cooked rice into serving bowls. Top with salmon, the coleslaw, avocado, and cucumber. Sprinkle over sesame seeds then drizzle with siracha mayo.

Happy weekend

13/08/2025

Did you know that Coconut Water is a natural electrolyte?

Electrolytes include minerals such as sodium, pottasium and chloride and are essential for various bodily functions including proper hydration.

If you sweat alot due to hot weather ☀ , hot flushes, regular sauna use or exercise, an electrolyte might be helpful to maintain water balance and you can buy a variety of products in the supermarket but coconut water & sea salt provide the nutrients you need so for days like today, this is a great option.

Remember to choose a product from the fridge so it contains 100% coconut water, some of the shelf stable products have lots of extras for shelf life!

Enjoy the sunshine & top up your Vitamin D safely 😎

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!

Address

4-5 Parliament Street
Kilkenny
R95WA4A

Opening Hours

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

Telephone

+353868345563

Website

http://www.beoganutrition.ie/

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