Nutrihealth Coach

13/10/2025

6 Easy tips to stay healthy this Autumn Break 🍁🍁🍁👇

Struggling to stay healthy on holiday?? Follow these 6 easy tips for a healthier you 🙌🙌

1️⃣ Morning walks– Just 20 minutes can lower cortisol (your stress hormone), improve mood, and an extra added bonus – 10,000 steps can burn up to 300 calories 😺

2️⃣ Add veggies to breakfast– Boost antioxidants and vitamin C early in the day. It helps balance blood sugar and keeps you fuller for longer 🌿🥕🌶️

3️⃣ Dilute your mixers– Cutting sugary drinks with water or sparkling water reduces sugar spikes and helps prevent weight gain 🍋

4️⃣ Get moving in the AM– A quick jog fires up metabolism and sets the tone for an active day 🏃‍♀️🏃

5️⃣ Hydrate smart– Use glass or stainless-steel bottles to avoid xenoestrogens and microplastics that can leach from plastic 💧

6️⃣ Enjoy Mediterranean meals– Think olive oil, fish, and colourful veggies — packed with antioxidants and omega-3s for heart and brain health 🐟

✨ It’s not about perfection — it’s about consistency. A few mindful swaps each day add up to lasting change!

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08/10/2025

Struggling with hormonal imbalances?

Try to increase your cruciferous vegetables as they contain phytochemicals called glucosinolates, which aid in oestrogen and liver detoxification and can protect against breast and cervical cancer. Examples are cauliflower, broccoli, cabbage, rocket, kale, radish and watercress. 🥬Broccoli sprouts contain 10-100X more glucosinolates than mature plants, so try to eat 1⁄2 cup regularly.

🥦🥦🥦🥦

Details:
-Sprout in a 1 litre glass jar (not plastic) with a mesh lid and black covering. Sprouting kits are available from Amazon: https://amzn.to/4jZLeFv
-Rinse 2-3 tbsp seeds well; place in the sprouting vessel and fill halfway with filtered water leaving them to soak (about 8 hours).
-Drain the seeds well, keep dark and place jar upside down.
-Continue to rinse and drain 2X / day.
- After a couple days, the seeds may tolerate a small exposure to light in order to develop chlorophyll (mimicking the natural growth process in the soil and then above ground).
-Sprouts are ready when you see little leaves develop (times differ, but around 3-5 days).
-Store upside down in the fridge inside the jar on a tray (generally keep for 2–5 days).
-Serve a small handful with breakfast bowls, on sandwiches or as a salad topper.
-If you would like help with balancing your hormones, pm me, I would love to hear form you or reach out on my website:

https://nutrihealth-coach.com/contact/

26/09/2025

Enjoying the warm autumn weather and staying fit with the pooches!

20/08/2025

Having healthy, balanced lunches can be daunting, so have a look at these lunch recipes which are super easy to make and are packed with nutrients that will help keep your blood sugar stable which in turn helps stabilise your cortisol levels, keeping those pesky cravings and mood swings at bay. If you're struggling with cravings and mood swings, please consider scheduling Free Discovery Call below to see if I can help you.

Healthy Lunch Recipes:
https://nutrihealth-coach.com/healthy-recipes/healthy-and-protein-packed-lunch-recipes/

Free Discovery Call:
https://nutrihealth-coach.com/bookings/

19/08/2025

Hi everybody, it's that time of the year again - summer holidays are over and it's time to detox and get back into shape. If you're looking for some inspiration, sign up for my free 7-Day weight-loss meal plan now, which includes low-carb, gluten-free,Mediterranean-style recipes that are super easy to follow, plus a shopping list, calories (1500kcal per day), macro and micronutrient count. Click on the link below to subscribe:

Free 7-Day Weight-loss TrialFreeLow-carb Mediterranean-style RecipesCalorie and Macro CountIncludes Shopping List1500 kcal per DayMore Info Complete 28-Day Weight-loss €40 Low-carb Mediterranean-style RecipesCalorie and Macro CountIncludes Shopping List1500 kcal per DayConvert currency?More

19/08/2025

Looking for healthy ways to balance your cortisol levels and increase GLP-1 naturally? Having a balanced breakfast with healthy fats, antioxidants and proteins can help you achieve this. If you are looking for more advice on how to balance your cortisol levels, schedule a free discovery call with me on the link below.

Try this Cacao Pomegranate Breakfast Bowl:
80g/ 2.75 oz pomegranate seeds
1 tbsp low-sugar granola/ gluten-free granola
1 tbsp walnuts
1 tbsp sesame seeds.......

Full recipe:
https://nutrihealth-coach.com/cacao-pomegranate-bowl/

Free Discovery Call:
https://nutrihealth-coach.com/bookings/

09/07/2025

This delicious, protein-packed Spirulina Breakfast Bowl is a super nutritious way to start your day and it contains flax and pumpkin seeds, which contain nutrients which help balance your hormones, especially in the first half of the menstrual cycle.

If you would like more help with balancing your hormones, schedule a free 15-minute discovery call below to see if getting a nutritional plan may be beneficial for you.

Recipe:
https://nutrihealth-coach.com/spirulina-breakfast-bowl/

Free Discovery Call:
https://nutrihealth-coach.com/bookings/

08/07/2025

Looking for a healthy and easy dinner meal inspiration? Try this Chicken ,Pesto, Mozzarella & Sautéed Green Beans recipe, which is gluten-free, paleo and low-carb friendly, perfect for anyone trying to lose weight and reduce inflammation.
If you would like more help with chronic pain and inflammation, book a free 15-minute Discovery call to see if a nutritional plan may be suitable for you.

Recipe:
https://nutrihealth-coach.com/chicken-pesto-mozarella-with-sauteed-green-beans/

Free Discovery Call:
https://nutrihealth-coach.com/bookings/

02/07/2025

Try this delicious, vegetarian, hormone-balancing Moroccan Roasted Cauliflower & Chickpeas recipe which is super easy and quick to make, and if you would like to find out more about whether a nutritional plan could help you balance your hormones, schedule a free 15 minute discovery call below:

Recipe:
https://nutrihealth-coach.com/moroccan-roasted-cauliflower-with-tahini-dressing-chickpeas/

Make a free discovery call:
https://nutrihealth-coach.com/bookings/

01/07/2025

Having protein-packed, healthy fat and antioxidant loaded breakfasts to start your day helps keep your cortisol and blood sugar levels balanced, thereby improving stress resilience and peace of mind. Try this antioxidant-packed Superfood Breakfast Bowl with Dragon Fruit Powder recipe below, and if you want to find out if a nutritional plan can assist you with mood swings and stress symptoms due to excess cortisol, click to make a free discovery call so we can chat:

Recipe:
https://nutrihealth-coach.com/superfood-breakfast-bowl-with-dragon-fruit-powder/

Free discovery call:
https://nutrihealth-coach.com/bookings/

27/06/2025

Eating healthy, protein-packed and gluten-free vegetarian meals can be tricky, so try this easy-to make Beetroot, Quinoa, Edamame & Feta Salad and if you would like to have a free discovery call with me to see if a nutritional therapy consult & nutritional plan would benefit you, click on the second link below:

Recipe:
https://nutrihealth-coach.com/beetroot-quinoa-edamame-feta-salad/

Free Discovery Call:
https://nutrihealth-coach.com/bookings/

26/06/2025

Looking for easy, light and healthy dinner ideas to help boost your protein and antioxidant intake, whilst still losing weight? Try this delicious recipe available on the link below and if you need a tailored nutritional plan to help you lose weight, schedule a free 15 minute discovery call to see if nutritional therapy may be an option for you.

Recipe:
https://nutrihealth-coach.com/honey-mustard-turkey-medallions-with-roast-veg/

Free 15 minute discovery call:
https://nutrihealth-coach.com/bookings/