Aoife Clancy Nutrition

05/05/2022

04/02/2022

It was so great to deliver a workshop in person last night after a stint of online workshops 🙌🏼😊 Thanks to Sligo LGFA for having me in to speak with your underage panels 👍🏼😊

31/01/2022

“Can you write me up a food plan?”

This is a common question I get asked. ‘Food Plans’ can often be looked at as the first port of call by someone aiming to lose weight.

As you can see above, there is so much more to weight management than following a food plan!

A sample food plan may teach us a little bit about calories, protein, carbs, fats, etc, but it isn’t really sustainable weight loss advice, nor is following a food plan realistic to peoples everyday lives.

If weight loss, weight gain or simply improving health is your goal, my advice would be to focus on one element at a time and make it as easy as possible for yourself from the beginning.

For example, a good place to start for weight management may be meal preparation or controlling portion sizes.

Here’s some small steps to focus on 1 at a time to help improve your health:

🍎 Aim for 5 a day
💤 Aim for 7-9 hours sleep per night
💧Drink your daily requirements for fluid intake (35ml multiplied by your body weight in kilograms)
🍳 Include protein food sources every main meal
🚶Include some movement (a 30 minute walk 5 days per week is recommended)
🏋️ If training, prioritise your recovery
💆Manage your stress levels by incorporating meditation or journaling
✔️Focus on building a habit one at a time, e.g. putting away the phone an hour before bedtime or incorporating a vitamin D supplement daily

📝 Making lifestyle changes to better your health isn’t easy so if it takes a little longer than expected to achieve your goals, break it down month by month or week by week and always celebrate the small wins 🥳

14/01/2022

🍠🥒Meal Preparation can be super handy 🙌🏼

🤔 It doesn’t necessarily mean spending hours in the kitchen making dinners (although handy for if you’ve no time to cook during the week).

🥚For me it means cooking up some chicken fillets, boiling eggs or potatoes and getting a head start on a few lunches / dinners for during the week.

Here’s a few tips in the hope that one or two might suit your lifestyle too 😊👍🏼

✅ Make a List
Make a list of the meals you enjoy. Pick two recipes for one week, e.g. curry and bolognese and jot down a list of ingredients before your grocery shop

🥡 Invest in Containers
If you are going to prepare food in advance you need to buy containers to store this food to keep it fresh in the fridge. If your tight on space in the fridge or freezer, zip lock bags may be useful also. Small tubs are ideal for yogurt, fruit, granola to snack on at work.

🫑Prepare Veggies
Wash, peel and chop your veggies and store in an air tight container in the fridge. Spending a few minutes the night before doing this makes cooking the next day less stressful.

👨‍🍳 Batch Cook
Prepare double quantities of meals and freeze half. These meals are perfect for those busy evenings.

🥩 Protein
Cook meat or boil eggs at the weekend and portion it up for use during the following 3 days and pop in the fridge. They can be used in sandwiches, wraps, salads, or reheated for dinners.

🥔 Plain Carbs
Cook carbohydrate sources at the weekend and leave them in the fridge in an airtight container (will last 3 days). Handy options include pasta, couscous, quinoa, baby potatoes, rice (make sure to reheat rice well or eat cold). These options can be eaten hot with dinner or cold with a salad for lunch. This really saves some time preparing lunches and dinners during

24/11/2021

Did you know that 27% of adults in Ireland hit the recommended minimum 5 portions of fruit and vegetables per day 😯 It can be tough to eat 5 portions per day… but it’s SO beneficial 💛

Here are some of the BENEFITS of eating the fruit and veg:

🍅Packed with essential vitamins and minerals

🫑Contain a variety of phytochemicals (naturally occurring plant substances)

🌽High in fibre which is vital for good health (contributes to our recommended 25g per day)

🫐Contain many antioxidants (which protects the body from harmful free radicals that can cause disease)

🧐Studies have shown that people who eat plenty of fruit and veg (5+ portions per day) have a lower risk of developing many diseases, including high blood pressure, obesity, heart disease and stroke

👇🏼Here’s a few ideas how you could incorporate more fruit and vegetables into your diet 🍎

(Statistic - Healthy Ireland Survey 2016)

24/09/2021

Hi guys 🙋🏼‍♀️

It’s been a busy few months with the transition from running a full time business into being a full time student again 🤓

September has been a month of figuring things out 🤸🏼 slowing down the business, moving county and enjoying some days off 🙌🏼

However, I have been working away behind the scenes! I launched my new website 🚀 thanks to for all his amazing work!!

I have new clients lined up from October and I am so excited to meet some new faces 😊

I will be working between a combination of online and face to face with select working days to facilitate my studies!

Check out my website at www.aoifeclancynutrition.ie 🤗

The services I currently provide include:

👥 One to one nutrition consultations online or face to face (in Sligo ) - this is for individuals aiming to improve their health and athletes aiming to better their performance through nutrition

👩‍💻Online workshops for sports clubs / teams / gyms

🗣Online corporate workshops

Get in contact through my website if you have any queries 😊

📸

29/08/2021

First day of a new journey starts tomorrow 🤗 Dietitian-to-be 🔜📚

📸

20/06/2021

🏆 Allianz Hurling League Division 3a Champions 🏆 Massive Congratulations to the Sligo hurlers yesterday 🎉 Second time to get promoted in 12 months 👏🏼

I feel very privileged and proud to be part of such a great team and background teams as the performance nutritionist for the past 4 years 🏁Hon Sligo 🥇

08/04/2021

White Chocolate & Cranberry Energy Balls

😋 These are one for the sweet tooth! Perfect little snack with a cup of tea after a dip in the sea or alongside your coffee in the morning ☕️

Let us know if you give them a go 😊👍🏼

30/03/2021

Hi guys,

👣 Virtual Step Challenge 👣

Challenge Yourself to 10k steps per day for the month of April in aid of the North West Simon Community

To find out more details on how you can take part go to: www.idonate.ie/StepChallengeNWSimon

Best of luck to all the walkers taking part for this great cause 👍🏼

28/03/2021

Here’s another of the recipe videos I put together for 🥬🍅

Chicken curry is a handy way of including some extra veggies and increasing your daily fruit & veg intake 🍛

25/03/2021

🍞CARBS & TIMING⏱

Timing carb intake is essential around training. What, when and how much carbs to eat will affect performance, strength and endurance

🍞What?
Having enough carbs in the muscles will delay the onset of fatigue while training. 🧇The type of carbs will depend on how close you are to training. Aim for low to medium GI (glycemic index) carbs a few hours before training to fill up the glycogen stores, for example, porridge, cereal, pancakes, bowl of pasta / rice / noodles / potato. Closer to training, a snack containing high GI carbs will top - up the glycogen stores for training, for example - banana, dates, energy ball, sports drink, jellies, toast with jam / honey, some cereals. During competition days or between training sessions, high GI carbs will top - up glycogen stores in the muscles to prevent fatigue.

⏰When?
Aim for a meal 2-3 hours before training and a snack 30 mins to 1 hour before.

🍝How much?
The amount will depend on the intensity and duration of training. Aim for 1-4g of carbohydrate per kilogram of bodyweight. For example; for an 80kg individual, the minimum amount of carbs should be 80g. This can be spaced over the 1-3 hours before with a small meal and snack or a large meal. The longer the session, the more carbs required 🧇🥞🥖🍠

🤓Keep in mind the pre - training meal doesn’t always have to be a large meal of pasta / spuds. A bagel or sandwich will do the job along with a high carb snack 30 minutes pre-training. Preparation is key for competition days so see what pre - training meals / snacks work best for you 👍🏼

22/03/2021

🐟Noodle Salmon Stir-fry🐟

🍜 Can’t beat a Stir-fry! Great to have a handy go-to after a busy day day at work. Stir-fries are also a convenient way of increasing your veggie intake 🥕🍅 All you need is a tasty stir-fry sauce to complete the balanced dish 🙌🏼

Swipe 👉🏼 for the recipe!

dinner

18/03/2021

🍜 Chicken Noodle Soup 🍜

This week I’ve been working with ITSligo Healthycampus on a health promotion initiative on how to increase fruit and vegetable intake in a practical way, aiming to get closer to that 5 a day 🥬🍅🥑🌽🥕

Here is one recipe video that I put together. Hope you enjoy 😊