Optimal Health and Performance

19/11/2025

Interesting findings but I don’t think this is new news. For my MSc I completed my thesis on “promoting better food choices at the point of sale in Supermarkets”. One of the big findings was that subsidising healthier foods would have positive effects. But we are looking at health promotion v businesses goals of making profit so it is a difficult task.

A new Lancet series on ultra-processed foods has warned that a unified global response is needed to ‘confront corporate power’.

17/11/2025

16/11/2025

Might be of interest

Women’s Health – From Teens to Menopause – Public Information Meeting

UPMC is hosting an online Public Information Meeting focusing on Women’s Health on Wednesday, the 26th of November.

Register here: https://bit.ly/47Piz1S

Dr Mary McCaffrey, Consultant Obstetrician & Gynaecologist at UPMC, will present on ‘Women’s Health – From Teens to Menopause‘ and a live Q&A session will follow.

This event is open to the general public and is suitable for anybody wanting to learn more about Women’s Health.

13/11/2025

Some good info here.
Chocolate milk (or other flavours) is also a good option for recovery post training but always check sugars as they vary hugely in content.
Easy check is there more protein or more sugar….

Searching for a dietitian-approved protein shake? Dietitians weigh in on what to look for in a shake and the best time to consume it.

10/11/2025

Optimal Oat bake!
As November has arrived my thoughts are turning to comfort food, porridge is back on the menu, a warming breakfast is ideal during the coming months. This breakfast is great because it can be made the day before, eaten warm or cold and can be frozen too. Its ideal for lunch boxes or mid-morning /afternoon snacks & also makes a great pre workout snack.
224 Cals, 24 g carbs. 11 g protein
Drizzle with nut butter & Greek yoghurt & enjoy!


Ingredients.

160 g Oats
375g water
1 large egg
2 medium bananas
3 tbls maple syrup
1 tsp cinnamon
1 tsp vanilla extract
350 ml almond milk
2 tbls almond butter
100g blueberries
1 scoop plain or vanilla protein powder (optional)
25 g roughly chopped hazelnuts
4 tbls Greek yoghurt 0% fat

Method.

1. Preheat the oven to 165C.
2. Mash the banana in a medium to large sized bowl.
3. Mix in the egg, maple syrup, vanilla and almond milk.
4. In a separate bowl mix the oats, cinnamon and hazelnuts.
5. Pour the wet ingredients into the dry & with a fork mix together gently.
6. Add the blueberries and gently mix in.
7. Pour into a greased 8x10” tray.
8. Bake for 20-25 mins until set.
9. This can be eaten warm or cold with a drizzle of almond butter & Greek yoghurt on top.

09/11/2025

❤️

06/11/2025

Batch cooking wins the week! I tend to bulk cook different items every week so I have variety for lunches and snacks over the month. Do you batch cook? #

04/11/2025

Love this chickpea sandwich. Surprisingly tasty!

🥪 A Sandwich Worth Celebrating! 🌱✨

It’s National Sandwich Day, and we’re giving major love to one of our all-time favorites — the “No-Tuna” Salad Sandwich! 💚

This vegan twist on the classic tuna sandwich swaps mayo for a creamy mix of tahini + Dijon mustard, and uses chickpeas, pickles, red onion, and capers for that tangy, savory bite. 🥒🧅

Add crunchy celery, sandwich it between whole wheat bread, and you’ve got comfort and flavor in every bite. 🙌

Bonus: It keeps up to 5 days in the fridge — perfect for easy, healthy lunches all week long. 🌿

👉 Who needs tuna when plants taste this good?

30/10/2025

📣 Looking to learn something new and connect with your community?
The Kilkenny Age Friendly Programme in conjunction with Creative Ireland and Kilkenny Carlow ETB are hosting a series of FREE creative workshops throughout Kilkenny in November:
📍Locations: Urlingford, Mullinavat, Thomastown, Paulstown & Kilkenny City
• 📱 Smartphone Workshop
• 🎨 Art Workshop
• 🌸 Flower Arranging Workshop
• 💬 Wellness Talk

Booking is essential – limited places available!
📧 Email: agefriendlykilkenny@kilkennycoco.ie
📞 Call: 056 7794920

Community Education Kilkenny Age Friendly Ireland Creative Kilkenny Kilkenny and Carlow Education and Training Board - KCETB KCLR96FM Kilkenny Live Community Radio Kilkenny City

15/10/2025

With just over 10 weeks to Christmas & even less to party season why not set yourself a short term goal to improve your health and losing a few kilos before then.
Sign up for your individual weight loss or healthy eating plan now. You can pay per week or avail of a package.
You receive a meal plan, recipes, hints & tips and can contact me anytime between appointments & weekly weigh ins to check progress. Evening & lunchtime appointments are also available.
Don’t put it off, where do you want to be in ten weeks?
Tel 087-7112046, Jackie

10/10/2025