Health by Orla - Nutritional Consultations

01/05/2026

Here's my latest blog post on why small, consistent changes will create better health outcomes for you than extremes, trends or diet overhauls will. Check it out.

Happy Friday!

You don’t need another diet to feel better. Discover how microhabits that actually last can improve energy, digestion, mood, and sleep - without extremes.

09/12/2025

A wee 'behind-the-scenes' of 30Days 30Ways, where small daily changes lead to lasting results.

21/04/2023

Happy Friday.. ❤️
It's been awhile and my apologies but I hope you are having a lovely Friday and enjoying the bright sunshine
I'm always looking for ways to incorporate whole foods and especially, green foods into the diet and I came across these Ginger & Spirulina biscuits by and they are very delicious! I had to share... Here's what I used:

1 tbsp spirulina
2.5 cups of ground almonds
2 tbsp ground ginger
Pinch of salt
1 tsp cinnamon
1 tsp baking soda
1/3 cup maple syrup
2 tsps coconut oil

-Preheat oven to 175/180C
-Line a baking tray with parchment
-Mix all ingredients together in a bowl. Shape the mixture into balls and press into circles on the baking sheet.
-Bake for about 16minutes
-Leave to cool and enjoy
Spirulina is a powerhouse of nutrition but can be difficult to take if you don't like the taste, so adding the powder to these biscuits or energy balls or smoothies etc. can be a great way of getting it into you or your kids diets..
Give it a go.. 💪









❤️

24/01/2023

I adapted the beautiful recipe from as I had different ingredients in my kitchen... but these are a delicious snack and a great way to get something green into the day..
Here's what I used;
- 6 tablespoons of milled pumpkin and sunflower seeds
- 6 tablespoons of almond meal/ground almonds
- 2 tablespoons of tahini
- 3 tablespoons of maple syrup
- 2 teaspoons of spirulina

Mix everything together and roll into balls.. eh voilà! Pop in the fridge for a satisfying bite with your favourite cuppa..
Enjoy 😊
Happy Tuesday ❤️

foods






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16/12/2022

Mmmmm... there's nothing quite like a cup of hot cacao on a frosty friday! (well, for me anyway!)

Plus, as it turns out, daily consumption of cacao or dark chocolate (>70% cacao solids) has a positive impact on our mood; which is definitely welcomed in these darker winter months.

"Dark chocolate exerts prebiotic effects, as evidenced by its ability to restructure the diversity and abundance of intestinal bacteria; thus, it may improve negative emotional states via the gut-brain axis."

I'm a little bit happier already knowing that!!

Ref: https://www.nutrition-evidence.com/article/34530112

Happy Friday!








💗

16/12/2022

Mmmmm... there's nothing quite like a cup of hot cacao on a frosty friday! (well for me anyway!)
Plus as it turns out daily consumption of cacao or dark chocolate (>70% cacao solids) has a positive impact on our mood; which is definitely welcomed in these darker winter months.
"Dark chocolate exerts prebiotic effects, as evidenced by its ability to restructure the diversity and abundance of intestinal bacteria; thus, it may improve negative emotional states via the gut-brain axis."

I'm a little bit happier already knowing that!!

Ref: https://www.nutrition-evidence.com/article/34530112

Happy Friday!

23/11/2022

Very excited to be doing a talk tomorrow evening at Navan Library on the right nutrition to support digestion, sleep and behaviours...
I'll be doing q&a at the event but maybe I'll put up a question box in stories if that's helpful..

14/11/2022

....Low Battery....
How annoyed would you be if you forgot to charge your phone and it's dead for the day? What efforts would you make to charge it?
Would you make the same efforts for yourself if you're feeling tired??
I'm guessing not but rather than reaching for quick, sugary, convenience products when you're feeling tired, here are my 'go-to' foods/habits (in no particular order) that help fuel me and fill me up..

1. Maca - I use powder in smoothies and it's brilliant for an energy boost.
2. Matcha/cacao () - I'm not a coffee lover but I do love the non-jittery, energising effects both matcha and cacao give me.
3. Fresh air and movement - just getting outside even for a short walk is great.
4. Morning light - getting outside and soaking up the morning light for 5/10 minutes, does wonders for our energy levels and sleeping patterns aswell
5. Hydration - this can be plain water first thing or lemon water but generally I keep it simple with plain water.

What's your -'go-to' for an energy boost?
Happy Monday

11/11/2022

Easy Egg Muffins..

These are a great addition to any lunchbox OR afternoon snack and they are so versatile and fun to make.
Here's what I used..
- leftover carrot and turnip mash
- 1 onion diced
- 5 free range eggs
- pink salt and black pepper
- mixed herbs (1 tsp)
- garlic clove, minced

1. Preheat the oven to 180C
2. Line or grease your muffin tin
3. Sautee onions until soft
4. In a bowl whisk 5 eggs and add in whatever ingredients you like.. I added mashed carrot and turnip, sauteed onions, minced garlic and seasoned.
5. Portion into cases and bake for 15-20mins / until golden brown on top.

The great thing with these is that you can add in any left over meats/veg. They are high in protein and healthy fats so a great snack to keep hunger at bay.
Let me know if you try them.

Happy Friday

28/10/2022

Stewed apples..

Not only a delicious accompaniment to breakfast or snacks but it has been shown that apples are inversely associated with rhinitis (runny nose, essentially) asthma, and atopic sensitisation. Essentially the more you eat of these foods the better equipped your immune system is to handle antigen exposure. How cool is that?!

So the phrase "An apple a day, keeps the doctor away" may just have some credence!

I make homemade apple sauce on a weekly basis and it's super simple.. Here's what I used;

- 3 x red gala apples (washed, skin on, diced)
- 1 x granny smith apple (washed, skin on, diced)
- ginger powder (1 tsp)
- cinnamon (1 tsp)
- whole cloves (x 3 or 4 / to taste)
- dash of lemon juice

Add all the ingredients to a pot and stew for about 10-15 minutes on a low heat, until soft. Remove the cloves and leave as is to cool or blend if you have little ones who don't like 'bits'

And enjoy... Add to porridge, yoghurt, in baking etc.

Here's to a happy gut..

Ref: Rosenlund H, Kull I, Pershagen G, Wolk A, Wickman M, Bergström A. Fruit and vegetable consumption in relation to allergy: Disease-related modification of consumption? J Allergy Clin Immunol. 2011 Jan 6.

28/10/2022

Stewed apples or apple sauce.....

Not only a delicious accompaniment to breakfast or snacks but it has been shown that apples are inversely associated with rhinitis (runny nose, essentially) asthma, and atopic sensitisation. Essentially the more you eat of these foods the better equipped your immune system is to handle antigen exposure. How cool is that?!
So the phrase "An apple a day, keeps the doctor away" may just have some credence!

I make homemade apple sauce on a weekly basis and it's super simple.. Here's what I used;
- 3 x red gala apples (washed, skin on, diced)
- 1 x granny smith apple (washed, skin on, diced)
- ginger powder (1 tsp)
- cinnamon (1 tsp)
- whole cloves (x 3 or 4 / to taste)
- dash of lemon juice

Add all the ingredients to a pot and stew for about 10-15 minutes on a low heat, until soft. Remove the cloves and leave as is to cool or blend if you have little ones who don't like 'bits'
And enjoy... Add to porridge, yoghurt, in baking etc.

Here's to a happy gut..

Ref: Rosenlund H, Kull I, Pershagen G, Wolk A, Wickman M, Bergström A. Fruit and vegetable consumption in relation to allergy: Disease-related modification of consumption? J Allergy Clin Immunol. 2011 Jan 6.