Salus Nutrition and Health

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Salus Nutrition and Health

MPH, BSc, DipNT, AdvDip Health & Nutrition Coaching. A simple, sustainable approach to better heal

14/05/2022

👋 Can you just do me up a meal plan?

🔹This is one of the most common things I hear! While meal plans are good as a starting point to get a better understanding of portion sizes and ideas around what to eat, I tend to steer clear of prescriptive nutrition.

❓Why? Because I believe a willingness to change, an awareness of what needs to change and education on how to change promotes more long term success because it allows you to think for yourself, change your behaviour and have the freedom/be able to adapt ideas to suit you.

🔹Fixed meal plans will bring you so far but some day you will need to think for yourself or deviate from the plan, what happens then?

🔹Knowledge and consistency will be more helpful than fixed meal plans and I can assure you that you are likely to enjoy food more too which is most important!

08/04/2022

🤷‍♀️ Remember that fad diet from 2015 that lasted all of 3 weeks and had no scientific basis? No, of course you don’t, and for good reason 😉
🌱In our world of social media and hashtag influencers, it can be easy to become side tracked by the many wishful claims and exciting new products, which are sometimes more expensive than beneficial.
⏳So, catch a second and remember that the more reliable and effective concepts that we know today are the ones which have emerged consistently over the years and have stood the test of time and science!
🍲Tips such as avoiding processed food, eating a variety of fruit and veg, managing your sugar intake, keeping hydrated, using good quality ingredients and just being consistent in your approach still exist today, and rightly so because they are based on science and not profit.
📚If you’re interested in keeping up with the research, at a minimum, you should look for studies that are conducted over a substantial period of time, across different populations and which consider a variety of settings and scenarios. Also be wary of studies which are funded/conducted by a conflict of interest!
✨Life is complicated enough, let’s not make food and nutrition hard work too!

23/12/2021

🎄 12 Tips to Christmas 🎄

No. 7 - Don’t forget to disconnect from phones, social media every so often.

📱Christmas is about spending time with family and friends. While this year is a bit different again with public health restrictions, it’s even more important to make the most of the people we can spend time with.

📱Our modern online world makes it hard to disconnect and be present so maybe make an extra effort this Christmas to live in the moment with the people around you rather than scrolling on social media wondering what everybody else is up to.

🎄So slow down, put away the phone every so often and enjoy the now right now.

22/12/2021

🎄 12 Tips to Christmas 🎄

No. 6 - Chew your food and slow down

🍽 If you inhale or gulp your food down quickly or consume it in large chunks without chewing it properly, you’re asking for trouble! Especially when you think about the type of food we eat around Christmas time, so make sure you chew your food well to reduce heartburn or feelings of discomfort after meals.

🥦 Chewing your food slowly also helps to increase satiety (when you feel full) so you are unlikely to overeat at mealtimes.

20/12/2021

🎄 12 Tips to Christmas🎄

No. 5 - Christmas comes but once a year!

🎅🏻 Christmas Day and the muddle of days between it and the New Year make up just about a week.

🎅🏻 This is one week in the year - you didn’t lose all the weight and become lean in one week so it’s unlikely that you will get fat and become overweight in one week either 😉

🎄Without throwing complete caution to the wind, remember this over the next couple of weeks.

18/12/2021

🎄 12 Tips to Christmas 🎄

No. 4 - Get some sleep along the way

😴 Not getting enough sleep can leave us feeling irritable, groggy and even more prone to stress. Of course this doesn’t mean you cancel all your plans - or at least whatever is left now with the new restrictions!

💤 Amidst the busy days leading up to Christmas, try to make a good nights sleep your priority on those evenings where you don’t have any plans. Put the phones, laptops, iPads away and when you do finally get into bed this will help you get the 7 to 9 hours that you need.

😴 Consider using a sleep mask to block out the light to ensure you not only get the hours of sleep but also quality sleep.

16/12/2021

🎄12 Tips to Christmas 🎄

No. 3 - Don’t focus on restricting food

✨ Christmas is about taking time to relax and enjoying time with family and friends so don’t become hung up denying yourself your favourite food and treats - there’s absolutely nothing wrong with enjoying yourself over Christmas!

✨ If anything, restricting yourself and focusing on your diet too much can backfire. Be sensible rather than restrictive- remember there’s no such thing as good or bad foods, it’s how you manage food is the important thing.

✨ Remember, (without throwing complete caution to the wind!) Christmas comes round once a year make the most of it - think balance not deprivation.

14/12/2021

🎄12 Tips to Christmas 🎄

No. 2 - Prepare and plan ahead

✨ Set yourself up for success in the lead up to Christmas. It’s easy to lose track of nutrition and keeping active when there’s lots more fun stuff on offer!

🍽 Try to plan your meals and training sessions ahead of time to keep your habits and routine going as much as possible especially when you are busier than usual.

✨Consider booking gym sessions for each week so it’s harder to talk yourself out of going at the last minute. Make sure you have ingredients ready to use in the kitchen to whip up easy to make lunches/dinners or store meals in the freezer to eat later on.

13/12/2021

🎄 12 Tips to Christmas 🎄

No. 1 - Manage stress … breathe!

🌪The time leading up to Christmas can be very busy and quite stressful for some people. This is not good for our overall health.

🧘‍♀️Amidst the chaos, try to schedule time to relax and don’t become so overwhelmed that you can’t enjoy the lead up to the 25th! Don’t lose sight of what’s important.

🍽 Don’t always use busy as an excuse to skip meals or put the local takeaway on speed dial - make mealtimes a priority as much as possible and consider planning ahead by cooking and then freezing dinners to reheat as you need them.

01/12/2021

🎄Many of us will probably feel like this over the next few weeks in the lead up to Christmas!

✨Remember to close down some of those tabs and focus on the stuff that really matters.

30/11/2021

❓Vitamin C cures a cold? Wait, not so fast!

🤒 With an increase in the incidence of colds during the winter months, you might wonder if it’s worth taking a Vitamin C supplement.

🍊 While Vitamin C does play an important role in the functioning of our immune system, taking a supplement is unlikely to protect most people from catching a cold in the first place.

💊 However there is some evidence that, if taken on a regular basis, Vitamin C may reduce the severity of a cold and also slightly shorten the length of time you are unwell for.

😷If you start taking Vitamin C after the onset of a cold though, it won’t have any real effect on symptoms at all.

Obviously if you experience any cold-like symptoms these days though you should firstly isolate and go for a PCR test just to be sure 😷

13/11/2021

🎄NEW 6 Week Weight-Loss Challenge!

🤦‍♀️ Sorry, this is just a no .. no and no.

🏃🏻‍♀️We often see these challenges promoted - huge efforts, largely restrictive diets, unsustainable changes over an intense 6-week period in the lead up to Christmas.

⏳Ok, you might see some change after the 6 weeks but what about the following 6 weeks or the 6 weeks after that?

🙎‍♀️ Due to the short timeframe, these challenges normally require you to drastically change your exercise and eating habits very quickly. Drastic changes are usually unsustainable beyond a certain period of time - in some cases they can also lead to injury and even metabolic damage.

✨It’s far better to change one thing at a time, focus on small changes that you can maintain. Don’t think about 6 weeks, it’s where you are in 6 months, or a year is what counts because you are more likely to stick with it.

👤 The human body doesn’t like change and it definitely doesn’t like it to happen quickly. So short-term end dates are not a good idea. If you start with a gradual approach and be patient you won’t need an all or nothing effort.

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Cashel
Tipperary

Telephone

+353879122108

Website

http://salusnutritionandhealth.ie/

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