Wholesome Nutrition

30/11/2025

Totally agree with this - to convert ng/mL to nmoL which is the measurement used in Ireland and UK you multiply by 2.5

So 60-80 ng/mL = 150- 200 nmoL

In my view ‘sufficient’ is not good enough . You want optimal levels . I personally aim to keep my level between 100 -150 nmoL
Testing is really important and there are affordable home testing kits that can be ordered online if vitamin D levels are not tested by your GP .

“The Vitamin D LIE your doctor still believes…”

If you struggle with:
• Constant colds & flu
• Winter depression
• Autoimmune flares
• Psoriasis, eczema, or joint pain
• Feeling tired no matter how much you sleep
…your level is probably “sufficient” (30+ ng/mL) but nowhere near OPTIMAL.

Real optimal = 60–80 ng/mL.

Below that, your immune system can’t regulate itself → more inflammation, more sickness, more misery.

I’ve watched psoriasis disappear, Hashimoto’s antibodies crash, and chronic depression lift in weeks… just by getting D3 + K2 into the right range.

15/03/2023

Avoiding and reversing insulin resistance is possibly the single most important step you can take towards healthy ageing.

With our increasing life span, and the cumulative impact of the diet and lifestyle decisions we have made, everyone needs to pay attention to this and will need to work even harder at avoiding insulin resistance.

This means being ‘open’ to a total reassessment of what you eat (even if it is very different to how you were brought up), and most probably making dramatic changes.

We now know from research that insulin resistance ends up damaging almost every cell in your body and is a fundamental cause of most Western 21st-century diseases.

Reversing insulin resistance – or preferably making sure you don’t get it in the first place – is a fundamental key to healthy ageing because the implications of insulin resistance are not just that you will be overweight with high blood sugar.

Raised blood pressure and more fat (triglycerides) in the blood, as well as less of the good 'HDL' cholesterol, are also linked to insulin resistance and they lead to other health problems associated with ageing.

Changes in these in adolescence and early adulthood actually show brain shrinakge and increased dementia risk later in life.

Read report - https://www.patrickholford.com/advice/avoid-insulin-resistance-to-age-well/

04/02/2023

If you needed more proof to change your diet, here it is.

A recent study found that individuals who consumed more ultraprocessed foods (such as chips, sweetened breakfast cereals, soft drinks, fries, and packaged soups) had a higher rate of global and executive function decline. The study, which looked at an ethnically diverse group of over 10,000 participants, found that those who consumed the most ultraprocessed foods showed a 28% faster rate of global cognitive decline and a 25% faster rate of executive function decline than those who didn’t.

To read more about the optimal diet for brain health, review our KetoFLEX 12/3 diet: https://www.apollohealthco.com/ketoflex-12-3/

To read more, check out the link in my bio. https://jamanetwork.com/journals/jamaneurology/article-abstract/2799140

22/07/2022

Inspired by I am posting photos of what I’ve grown in the garden. This is the first time I’ve tried this so started small & it’s been a great success so will definitely be adding more veg to try.🥬🥬🌶🥕

I grew lettuce, rocket & basil from seed & it’s so satisfying eating produce you’ve grown yourself. I’ve made up batches of pesto which I’ve frozen to use with pasta, on fish, chicken , on crackers/toast.

Today 22nd July is post what you’ve grown day so have you grown any fruit/veg in your garden/terrace? Share photos with

16/07/2022

Another good reason to know your Vitamin D level!

I always encourage my clients to get their Vitamin D level tested so that their Vitamin D supplement can be adjusted to a specific dose for them to bring their level up to an optimal amount .

There’s a simple cheap test that can be carried out at home. Let me know if you’d like more info on that. 🌞

How extraordinary is that?

Participants with a vitamin D status

09/07/2022

Black Bean Brownies 😋

I love treats that are also healthy as I can have my chocolate fix knowing I am also supplying my body with good quality nutrients like protein & healthy fats & without added sugar & unhealthy hydrogenated oils that can be in shop bought ones.

The sweetness comes from the dates which are also a good fibre source as well as minerals & antioxidants. There’s 16g protein in each tin of black beans plus 25g fibre.
This recipe is from Fiona's Food for Life & they are now a regular in my house.
Main ingredients include a tin of black beans , oats, raw cacao powder, coconut oil. See recipe below. These can be made in a tray & cut into squares like I did or made as individual muffins .
Naturally gluten , dairy & egg free & very tasty 😋
I doubled the ingredients to make thicker & bigger brownies & I use figs instead of dates sometimes.

➡️40g gluten free oats
➡️1 tin black beans rinsed
➡️3 tbsp raw cacao powder
➡️2 tbsp maple syrup
➡️6 medjool dates
➡️2 tbsp melted coconut oil
➡️vanilla extract
➡️1/2 tsp baking powder
➡️80g choc chips 85% cocoa solid

Preheat oven to 180C
Blend oats to a flour, rinse beans but don’t drain fully
Mix everything except choc chips in a food processor. Add some water if mixture is too thick . Add in choc chips
Can be spooned into muffin cases or baked in a tray to be sliced into squares like I did .
Bake for approx 15-20mins

09/03/2022

Delighted with this testimonial from Carmel - a lovely client 🤗
I always like to ensure that any changes are sustainable long term and focus more on health & how you feel in your clothes than on weight on the scales.

If you’d like to have a chat to find out more about how I work & how I can help you lose your excess weight through healthy eating why not book in for a free 30 min call here https://calendly.com/wholesomenutrition/30-min

23/02/2022

Veg prep for dinner this evening plus fresh sole fillets from Meylers Fish Company. All baked in the oven. Delicious 😋

Filling the plate with veg along with a protein source like fish is a great naturally low carb meal that can support healthy blood sugar levels and healthy weight.

I used leek, broccoli, carrots & garlic. Other good mixes are asparagus , cauliflower, peppers so getting as many different colours of veg in over the week ensures a supply of a good variety of antioxidants, minerals as well as compounds for hormonal health .

Any leftover veg can be reheated & used as a filler in a wrap or added to an omelette for lunch the next day.