Coleman Nutrition

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Coleman Nutrition

Registered Nutritionist

04/05/2023

Delighted to attend the slaintecare healthy communities launch for Finglas/Cabra with my great team at Dublin Northwest Partnership

13/03/2023

What's in season this march 🥬

19/01/2023

🏃The importance of carbohydrates before a run
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🍌Carbohydrates are the body’s main energy source, and you certainly need energy on race day.
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🍞 Our digestive system breaks down the carbohydrates you eat into sugar, fueling your cells and storing it as glycogen in your muscles and liver.
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🥯 A steady stream of glycogen (energy) is crucial to the energy production you need to maintain the prolonged and intense activity of running any type of race.
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🥔 It can take just 90 minutes of running for the body to deplete the stored glycogen which can decrease your performance, endurance, and perhaps even the ability to finish.
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🥪 Eating higher amounts of carbohydrates prior to racing will ensure you're storing more glycogen. Commonly referred to as carb-loading, it is key to keep you going when competing in half and full marathons.
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🌯Carb-loading is not necessary for 5K and 10K runs as they normally are under 90 minutes.

Examples:
Bananas
Porridge Oats
Wholegrain bread
Brown rice
Quinoa
Beans
Whole grain pasta
Yogurt
Bagel

⠀All set for race day with
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10/01/2023

Hey guys 💚
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🎊Happy New Year & all that craic!
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A lil reintroduction for anyone new following me 👋
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📍Kerry
🥦 Nutritionist with a keen interest in gut health
🍔 I love to share budget friendly recipes
🍩 Simple nutrition advice (without the bullsh*t)
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🔵 January can be a tough time and there’s a lot of external pressure on social media around dieting and unhealthy eating habits.
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❌ You can filter your feed so you don’t see those pages that might be triggering
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🥰 You do you
💚 Mind yourself
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#2023

10/10/2022

🍍 Gut health workshop
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🥬 Had a great time down in leaf and larder on Saturday.
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💚 Thank you to everyone who came along I really appreciated it ☺️
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🍎 It was all a part of Kerry mental health wellness festival
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🥦 Check out more of the amazing events all free
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28/09/2022

Budget friendly spag bol
Serves 6
30mins
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Ingredients
1 tablespoon of olive oil
1 white onion chopped finely chopped
2 cloves of garlic -finely chooped
3 carrots, peeled and chopped
3 sticks of celery, finely diced
2 cans of chopped tomatoes
1 cup of red lentils/100g quorn
2x 400g cans of chopped tomatoes
1 tbsp mixed herbs
Pinch of black pepper
500g of whole grain spaghetti pasta
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Method
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1) In a large pot on medium heat, add olive oil, garlic, carrots, celery, onion, and cook for approx 10 minutes until soft.
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2) Add in the quorn/lentils and cook for 3 minutes. Then pour in the chopped tomatoes and cook for approx 30 minutes. Add some water/stock throughout if it starts to look dry.
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3) While the bolognese is nearly ready, make your pasta.
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4) Drain your pasta and add to your bolognese - add in some of that starchy water to if you need to thicken the sauce
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Season with salt + pepper. Serve add some basil and parmesan cheese or dairy free alternative.
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1:Use up your veggies - add in peppers, courgettes, peas etc
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2: Soak your lentils in a cup of water for about an hour before they’ll cook faster that way :)
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3: If you tomatoes in the fridge perfect addition to the dish roo
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17/08/2022

Clodagh McKenna's Delish Salad
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I seen this on this Morning on Monday and I had to recreate it.
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So tasty it made about 4 portions for me and just keep the dressing separate in a jar.
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Use whatever you have. I used rocket instead of kale and added some sesame seeds instead of nuts.
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Try it out its on 's website 💚
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Superfood Salad with a Citrus Dressing

09/05/2022

Kidney bean and sweet potato stew
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Serves 4
🛒Ingredients
2 x cans of kidney beans (or whatever beans you like)
1 x can of chopped tomatoes
1 x red onion finely diced
2 x garlic cloves grated/crushed
1 x tsp smoked paprika
1 x tsp cumin
1 x tbsp tomato puree
2 x sweet potato cubed
Juice of 1 lime
Pinch of salt and pepper
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Method
1) Add 1 tbsp of oil to a pot/large pan. Then add a pinch of salt, spices, onion, and garlic. Cook for 5-10 minutes until the onion is soft.
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2) Then add the sweet potato, kidney beans, tomato puree, lime juice and tinned tomatoes
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3) Bring to the boil, then reduce the heat for 20-25minutes until the sweet potato is soft.
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4) While the stew is cooking make your rice and serve
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🥑 Garnish options
Avocado
Yoghurt
Parsley/coriander
Tortilas
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26/04/2022

🌶️ Acid Reflux🌶️
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Acid reflux is a common digestive disorder.
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How does this happen?
The stomach produces gastric acid, which travels back up the food pipe towards or into the mouth. This then causes a burning sensation in the chest.
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Swipe through to see common food triggers.
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Tips to help with heartburn:

🌯 Eating little & often can help instead of 3 meals divide them into ⅚ smaller meals
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🍴Sit upright after eating approx 1 hr
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🧠 Mindful eating - chew your food slowly and thoroughly
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🔥 Avoid extremely hot food and drinks
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🍲 Eating regularly - you’re less likely to eat fast once your well nourished throughout the day
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Extra tips:
💟Create a self care routine - managing stress levels can also help with reflux
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💤 Sleep a little bit elevated & give yourself 3hrs between your last meal and bedtime
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🧦 Wear comfortable clothing, instead of tight uncomfortable clothes that can make your acid reflux worse
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Pass this onto anyone you know that suffers from reflux or heartburn 🤗
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08/03/2022

Happy international women's day
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🌟 Giveaway time 🌟
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🎁 1 x month subscription of myota
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A lil info on myota: Myota creates precision fibre mixes to improve and maintain good gut health. Love your gut bugs!
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🎁 1 x nutrition consultation & follow up appointment with me.
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To win:
🌈 Follow
🌈 Tag a 'gut' friend
🌈 Share to your story
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Also a reminder of my donation link for Team Hope Ireland's Ukraine Emergency Appeal
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Link in bio 💚

03/03/2022

🌟 Giveaway time 🌟
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To celebrate international women's day, we have some lovely giveaways for 5 lucky gals.
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🎁 1 x ticket to break up with birth control webinar with
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🎁 1 x copy of S*x Educated by
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🎁 1 x month subscription of myota
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🎁 1 x nutrition consultation & follow up appointment with me
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🎁 1 x career coaching session
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To win:
🌈 Like this post
🌈 Follow

🌈 Tag a pal
🌈 Share to your story
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Entry as many times as you want.
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Also a reminder of my donation link for Team Hope Ireland's Ukraine Emergency Appeal
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Link in bio 💚

03/03/2022

Meet the experts
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🌟 Swipe through to get to know next week’s speakers
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🌟 So excited to talk to all these amazing women next week.
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🌟 I’m going to add a question box to my stories.
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🌟 So please send through your questions and we’ll get through as many as we can.

Address

Killorglin

Telephone

+353862148256

Website

http://www.coleman-nutrition.com/

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