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Navigate Nutrition, Tipperary (2025)

13/09/2022

In Glasgow Botanic Gardens last week and got to see bananas on the plant!

While I did know they grew on 'trees' I did not really have any idea how they seeded or reproduced.... with the wonders of the internet now I know more
https://www.youtube.com/watch?v=7ydnmdlH-Bk

24/08/2022

BNI Treaty (Limerick) Open Day

What is it?
If you've never heard of BNI, take a look at this very short film... https://www.youtube.com/watch?v=gqYbBp5qBoM

When is it?
September 15th @ 7am

Where is it?
The Strand Hotel Limerick

Interested?
Get in touch for details

21/08/2022

Almond butter and date energy snack.

Last weekend was grading for her .
3 days x 2 hours intensive exercise +pressure +nerves.... So having a quick energy, anti inflammatory snack in the fridge was a must! Bonus that these little guys are yummy.

13/08/2022

My sister is trying a challenge to eat as many different fruit and veg as she can in 1 year... Think she might hit 100!!!

Know any weird and wonderful F&V she could try next? And where to get them..

This week we have passion fruit, kohnrabi and papaya

22/05/2022

UL are hosting a RAFFLE for UKRAINE!!🥳
This raffle will be open until the END OF MAY!!⏰

All proceeds of the raffle will go directly to helping refugees in the Limerick area. Your support for this very worthy cause is greatly appreciated. There are plenty of super prizes on offer- best of luck!

TICKETS: 🎁
1 ticket for €5
3 tickets for €10
8 tickets for €25
(extra donations can be given, of course)

https://www.idonate.ie/raffle/UkraineRaffleUL

Please promote it as much as you can- They are very grateful for all shares!

ITEMS TO BE WON INCLUDE:

- Voucher for 2 for Afternoon Tea at the Castletroy Park Hotel
- A set of signed books for children and young adults by Sarah Moore Fitzgerald
- A set of signed works by Donal Ryan
- Signed copies of 'Star of the Sea' and 'Shadowplay' by Joseph O’Connor
-Signed copy of “Again, Rachel” by Marian Keyes
- Picnic Hamper
- John Rocha Oil and Vinegar set
- Brazilian agate drinks coaster and holder set
- Glassworks Reusable drinks bottle set
- Several €20 vouchers for Easons and Amazon
- 4 Irish Chamber Orchestra CDs
- Two tickets for Copperface Jacks the Musical (UCH, July 2022 )

That's not all...
Beautiful notebooks, wonderful candle sets, many boxes of chocolates, champagne, wine... and much, much more!

Comment, tag and share! We appreciate any help to promote this as much as possible!

Thanks!🍏🥝🥬

15/05/2022

Am I Eating Enough PROTEIN? 🤔 Eating plant-based is great... if you do it well!

Any diet can be unbalanced! All of our nutrients are important. Protein is one that gets a lot of attention, most of it positive. But.. there are a few things you should know.

Protein has energy, as in calories (4kcal/g), and our bodies will store excess energy as fat no matter what form we eat it in. Yes, protein intake can lead to increases in body fat!

The simple answer is, you are likely getting enough protein. The great thing about protein is our body is recycling it all the time, so we don't need to eat a full stock of it daily.😅

When it comes to building muscle, the TIMING of your protein meals is really important.💪

AND... This may surprise you... But you can only process 20g of protein in a sitting!😲😲

So there is no point eating up a load in one go. So try not to stress too much! Try these simple subs in your diet for something different.

WHAT PROTEIN FOODS DO YOU EAT?🤔
Let me know by commenting below and share these plant-based protein options with a friend. 🥝🍏🍐

03/05/2022

FRUIT Counts Towards Your 5 A Day! 🍏
So... Is It Bad to Eat More Fruits Than Vegetables?🤔

People often say "There is TOO MUCH of a good thing", and that is true. However, my response is usually to ask if they think they are ANYWHERE near the level of too much!🧐

When it comes to fruit and veg, the 5 a day rule is kind of a bare MINIMUM. From a scientific point of view, it is the threshold to see any health benefit! It is also a nice number for people not to feel overwhelmed with the task, but it is a far stretch from too much! Healthy eating can feel like a minefield so just start SIMPLE.

In terms of fruits vs. vegetables, we need to think about energy vs. nutrient density. Sounds complicated but let's take a closer look.😁

Fruits tend to be sweeter AND they contain more sugars. 🍐🍏🥝
So you may be getting more energy but we always need to fit that into our overall day.

Sugar is also something we need to consider for our ORAL HEALTH as well as our DENTAL HEALTH. The thing is... fruit is probably not where you are getting most of your SUGAR each day.

We need to cut down on our 'free' sugars first.

The sugars bound up in the fibres of our fruits and veggies should not limit your consumption of them!🥳

✅ 5 TAKEAWAYS:

1️⃣ Balance your portions in favour of vegetables!

2️⃣ Eat the whole food (keep the sugars locked in the 'matrix')🍏

3️⃣ Juice / Smoothies only count as 1 PORTION no matter how many you have, or how much variety is in them😅

4️⃣ VARIETY IS BEST to get a range of vitamins and good stuff... so get creative!

5️⃣ Remember.. 5 a day is a minimum!

HOW DO YOU GET IN YOUR 5 A DAY?🤓
SHARE this with a friend and let me know your hints and tips. COMMENT your favourite dishes for getting in that fruit and veg!

26/04/2022

What Drew Me into the World of Nutrition?🍏
There are many directions I could take to answer that sort of question. But ...let’s start at the beginning.🧭

I was maybe 12 and I was sick all the time. 🤒😷
Not dramatically so! There wasn’t medication or hospital visits, but I was not well. I was frequently getting headaches and I was moody and tired ALL of the time.
It was chalked up to hormones for a while, but trust me, it was obvious when I was having a hormone tantrum!! This was different.😥 Even to the point that I got tested for DIABETES, but it came back clear. So I wasn’t ‘real’ sick but I could not keep going like this!

⚠️ ⚠️ **SPOILER ALERT**⚠️ ⚠️

🍩 🍭 It was the SUGAR! 🍰 🍬
And.. if I'm being honest, I knew it too.

I went to an alternative practitioner and we talked it through. I explained all of my symptoms, like how the headaches would come on straight after I had fizzy drinks or if I had overindulged on a movie night.

His response was simple..

“Well, why don’t you stop doing that?”🤔

It hadn’t even really crossed my mind. Looking back now it seems so ridiculous! He said if sugar was making me sick, and I knew that sugar was making me sick, and if I didn’t want to feel sick, then maybe I should stop eating sugar. 😂

That makes sense right! It was SIMPLE… but it was NOT EASY!😕

I had to reduce my sugar intake, dramatically.
For the following 12 weeks, I was to stick to only sugars added to food by nature. I’d like to say I aced it but I didn’t. 😅 I did do fairly good though. Of course, I have not avoided sugar and treats ever since but I never went back on fizzy soda drinks!🏆

Okay so.. my point!
I realised at that stage of my life how much A SIMPLE CHANGE in our food habits can impact health. 😁
I also realised that we all need SUPPORT to make changes, even if it is the most obvious thing in the world. I started noticing the impact of food all around me after that.

🍏 🍐 🥬 🫑

WHAT FOODS DO YOU THINK AFFECT YOU? For better or for worse?
I'd love to hear your stories! 💜
SHARE this post with a friend who you think this would resonate with!
And .. COMMENT below and tell me what foods do you think have impacted your health!

22/04/2022

⚠️ High Blood Pressure is the #1 Risk Factor for Death worldwide! 🤔 It may not be something you've even been concerned about but it actually can affect younger people too!

Here are a few quick tips on how to make some fast and simple changes to your diet!

We often jump straight to things we need to cut out, but first let's add something in.

1️⃣WHOLE GRAINS have been shown to have the same beneficial effects as blood pressure medication.. without all the side effects! Note the whole! Refined grains do not work the same, in fact, they might increase your risk.🙁

2️⃣FLAXSEED (also called linseed) has been shown to drop blood pressure in a gold standard piece of research. One tablespoon of ground flaxseed daily over 6 months had worked better than the drugs it was compared to! (https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.113.02094)

3️⃣HIBISCUS TEA has a distinct tart flavour, not unlike that of cranberries, and it is bright red too! It has huge antioxidant properties has shown some positive protective effects when it comes to hypertension. Strong tart flavours can be an acquired taste but when it comes to tea and a chat, this one is worth a try at least.

4️⃣Nitric oxide might sound like a scary chemical but don't panic. It's a messenger in the body telling those arteries to relax! So can you just pop to the local shop and ask for some nitric oxide? Well, kind of.... you are looking for nitrates (your fabulous bodies will do the rest)... heard of ROCKET LEAVES? RHUBARB maybe? Sounds less scary now right!

BUT... We do have to make one major change..

⚠️Get away from added salt!
The main dietary source of salt in our diets? It's us! HUMANS! We love to add salt into our diet.. everywhere. It is added during processing, during preparation and again at the table! Cut it out!!
On average we are consuming over double the recommendation 😮

Less sodium = less hypertension!

Knowledge is power though💪
So get sharing and let someone know!
What have you tried?🍏🥑🥦

FYI (in case you are wondering..)
Hypertension = High blood pressure (>140/90)

19/04/2022

Interested in Learning about Nutrition and Eating Healthy Food but Feeling Overwhelmed?🍏😅

Here are 3 fantastic books to get you started!
An introduction into the nutrients in food, the abundant knowledge within the world of good nutrition but packed with actual facts and delivered from credible sources within the industry! These books won't disappoint.

1️⃣ How Not To Diet by Michael Gregor MD
Such a good book to make you think about the things you 'know' about food and diet and to question where you learned it and what they were really selling you at the time.

2️⃣ Bad Science by Ben Goldacre
This educational book goes hand in hand with the above. I love how this book reads. Some strong truths wrapped up in humour. This will really open your eyes to marketing. EVERYONE is selling and everyone is biased. After reading this book, I began questioning every advertisement and every piece of information... This is how consumers need to be! The food industry loves our confusion, which makes selling all that bit easier. If you're overwhelmed, this is a good place to begin!🤓

3️⃣ Breasts - An Owners Manual by Dr. Kristi Funk
Last, but certainly not least. The name says it all! This is one I have not yet got around to but when I heard about it I just had to have it. This is all about preventative medicine, we don't have to wait to get sick to start looking at what we are doing. The beauty of preventative medicine is we have the power. We don't need to be on a waiting list, we don't need the newest drug to be invented, and most importantly we still have the energy to do it! Take control of what you can when you can!

What nutrition books are you reading? I'd love to know!📚 Comment below!

Like, tag and share with someone that might find this useful! These all make great book club wildcards too!😁 Enjoy!

05/01/2022

It's a new year... just took 5 days for it to start to sink in for me!

Have you woke up at morning over the last 5 days thinking "okay new year, new me"? Have you made new year resolutions, that you've already broken?

Maybe you promised yourself you would get healthy, eat better, snack less etc etc.. Has it worked so far? Forget the Christmas binge guilt, forget the Could of, Should of beratement of yourself. That is not going to help you.

Onwards and Upwards. Sometimes all we need is a little help and guidance.... All you have to do is ask!

22/12/2021

It is finally time to say Happy Christmas everyone!!

I am just finishing up my last few jobs for the year 🎉🎉

Big thank you to everyone who has supported me the past 6/7 months. It has been quite the rollercoaster. I plan to have a lot more the talk about and share next year.

And an extra big thank you to A P Design & to BNI Treaty Chapter for keeping me present and focused on this crazy first leg of my journey.

Navigate Nutrition

13/09/2022

24/08/2022

21/08/2022

13/08/2022

22/05/2022

15/05/2022

03/05/2022

26/04/2022

22/04/2022

19/04/2022

05/01/2022

22/12/2021

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