Vital Nutrition

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Vital Nutrition

Nutritional Therapist specialising in corporate wellness workshops, webinars and 1:1 consultations. Eat real food!

Vital Nutrition is a Northern Ireland based nutrition advisory service run by Nutritional Therapist Jane McClenaghan. Jane is passionate about the amazing therapeutic effects of good food. She has a busy clinic at Framar Health in Belfast, where she helps people with a variety of health imbalances, with a special interest in endocrine balance - including stress managment, fertility support and fem

ale hormone balance. Jane also gives talks and workshops for businesses, charities and other organisations in towns throughout Northern Ireland. She isthe resident Nutritionist on Carolyn Stewart’s U105 radio show, where she gives specialist advice on diet and nutrition.

20/08/2026

Could when you eat be as important as what you eat when it comes to brain health? 🧠

A recent pilot study caught my attention.

Researchers followed 47 women aged 50–79 for six months. Both groups reduced their calorie intake and lost a similar amount of weight.

But there was an interesting difference…

The group following a time-restricted eating pattern — eating within an 8–9 hour window and finishing their evening meal around four hours before bed — performed better in some tests of problem solving, learning and memory.

So, could intermittent fasting have benefits beyond weight management?

Possibly. But this was a small study, and it certainly doesn't prove that intermittent fasting prevents dementia.

There are lots of possible explanations, including effects on blood sugar balance, metabolic health, inflammation, sleep and our body clock.

And importantly, intermittent fasting isn't suitable for everyone.

I've taken a closer look at the research in my latest blog, including what the study actually involved, why meal timing might matter and some practical ways to approach time-restricted eating.

👉 Read the full blog via the link https://www.vital-nutrition.co.uk/blog/intermittent-fasting-brain-health

18/08/2026

Collagen is a huge trend, but before you spend a fortune on supplements, it's worth remembering that your body is already making collagen every single day.

From our mid-20s, collagen production declines and we can notice changes in our skin, but collagen isn't just about wrinkles. It's vital for bones, muscles, tendons, ligaments and joints.

Getting the basics right is the first step. Start with your diet and lifestyle, without this, collagen supplements are an expensive waste of money.

Here’s how:
🥚 Eat enough protein. Collagen is made from amino acids, so getting enough protein in your diet to provide these building blocks is essential.

🍲 Include collagen-rich foods. Bone broth, gelatine, chicken skin, tinned fish with the bones and liver all provide collagen.

🫐 Fill your plate with antioxidants. Seasonal fruit and vegetables, herbs, spices, cacao and green tea all help protect tissues from damage.

💧 Stay hydrated. Water and herbal teas help keep tissues supple.

🐟 Eat more omega-3s. Oily fish help protect the collagen matrix and keep tissues flexible.

🍰 Keep sugar to a minimum.

🚭 Don't smoke. Smoking accelerates collagen breakdown and affects skin and connective tissue health.

🍷 Go easy on the alcohol, it can interfere with your body's ability to repair and maintain healthy tissues.

😴 Prioritise sleep. This is when much of your body's repair and renewal takes place.

🧘 Manage your stress. Long-term stress can have a negative impact on your body's repair processes.

☀️ Protect your skin from UV damage. Too much sun speeds up collagen breakdown, so wear sunscreen and seek shade when needed.

🚶 Keep moving. Regular movement helps keep your muscles, joints and connective tissues strong, flexible and healthy.

I'm not against collagen supplements. There is some promising research, particularly for skin and joint health. But they're not a substitute for a healthy diet and lifestyle. In fact, without those foundations in place, they can become a very expensive habit.

The basics always come first. Getting these foundations right will help your body long before any supplement.

12/08/2026

How are you feeling today? Not just "fine"… but really?

Did you wake up feeling refreshed, or did you hit snooze a few times? Has your energy stayed steady today, or have you found yourself reaching for another coffee or something sweet to get you through the afternoon?

Maybe you've been feeling a bit more irritable than usual, struggling to concentrate, or constantly thinking about your next snack.

If you're nodding along, it might be worth taking a closer look at your blood sugar.

Balanced blood sugar is about much more than preventing diabetes. It influences your energy, mood, concentration, sleep, appetite and cravings, and it plays an important role in reducing your long-term risk of chronic disease. From type 2 diabetes and cardiovascular disease to some forms of cancer, the relationship between blood glucose and insulin matters.

The good news? You don't need a complete diet overhaul.

Often it's the small, everyday changes - building balanced meals, eating enough protein, choosing sensible portions and keeping yourself fuller for longer - that make the biggest difference.

Swipe through for five simple tips that can help support steadier blood sugar, fewer cravings and more consistent energy throughout the day.

I'd love to know... which of these symptoms do you notice most often? Let me know in the comments 👇

10/08/2026

This time of year, eating outside isn't just a lovely way to enjoy the sunshine (when we get it!)... it can actually be good for your health too. ☀️🥗

Whether it's your lunch in the garden, a picnic in the park or simply taking your sandwich outside during your work break, a few minutes in the fresh air can offer some surprising benefits.

🌿 Top up your vitamin D naturally (while taking care not to burn!)
🌿 Help your body switch into "rest and digest" mode, supporting better digestion.
🌿 Slow down, eat more mindfully and enjoy your food.
🌿 Make the most of delicious seasonal fruit and vegetables while they're at their best.

Healthy habits don't always have to be complicated. Sometimes something as simple as taking your lunch outdoors can support both your physical and mental wellbeing.

So if the sun is shining today, why not swap your desk for a park bench or your kitchen table for the garden?

Where's your favourite place to eat outside? ☀️👇

06/08/2026

Beetroot, Carrot & Seed Salad 🥕❤️

Fresh, colourful and packed with crunch, this vibrant salad is bursting with fibre, antioxidants and healthy fats. Perfect as a side dish for summer lunches, BBQs or meal prep.

🛒 Ingredients

Serves 4 as a side

1–2 large handfuls sunflower and/or pumpkin seeds
1–2 raw beetroot, peeled & grated
1 carrot, peeled & grated
1 small red onion, finely sliced
Generous handful of flat-leaf parsley, chopped
1–2 tbsp apple cider vinegar
1–2 tbsp olive or rapeseed oil
Sea salt & black pepper

👩‍🍳 Method
Toast the sunflower and/or pumpkin seeds in a dry frying pan over a low heat for a few minutes until lightly golden.
Add the grated beetroot, grated carrot, sliced red onion and parsley to a large bowl.
Stir through the toasted seeds, drizzle over the apple cider vinegar and oil, then toss everything together well.
Season with sea salt and black pepper to taste.

🍽️ Enjoy it as ...

✨ As a colourful side for a BBQ
✨ Alongside grilled chicken, salmon or halloumi
✨ With baked potatoes or grain salads
✨ Tucked into wraps or sandwiches for extra crunch
✨ Meal prepped for lunches (it keeps well in the fridge for 2–3 days)

Would you give this a go?

03/08/2026

❤️ FOOD HERO : BEETROOT ❤️

Bold in colour, packed with goodness and in season throughout August! 🌿

Beetroot is a fantastic seasonal vegetable that's good for you and good for the planet.🌱

It's rich in fibre, folate, potassium and antioxidants, and naturally contains nitrates that may help support healthy blood flow and exercise performance.

Enjoy it:
✨ Roasted as a side dish
✨ Grated into salads
✨ Blended into smoothies
✨ Mixed into hummus
✨ Added to grain bowls

Eating seasonally is a simple way to enjoy fresh, nutritious food while supporting local producers and reducing your environmental impact. 💚

Are you a fan?

30/07/2026

In August we have a brand new focus in the Revitalise Club! This month we're focusing on Strong Women: Building Muscle & Joint Health.

As we move through midlife, keeping our muscles and joints healthy is one of the best investments we can make. Strong muscles support our bones, improve balance and mobility, boost metabolism, and help us stay active and independent.

Throughout August we'll be exploring simple, practical ways to build strength, move more and improve flexibility. Small, consistent changes really do make a big difference.

Let's get stronger together!

The Revitalise Club is my online membership for women who want to take control of their nutrition in mid-life, reach their ideal weight, improve energy and manage female hormone fluctuations.

From weekly classes on hot topics to inspiring recipes, easy-to-follow menu plans, motivation and expert support—you’ll have everything you need to change how you eat for good.

💚 Join the club today or find out more via the link:
👉 https://www.vital-nutrition.co.uk/revitalise-club

28/07/2026

One of the things our Revitalise Club members tell us they love is our Guest for Lunch sessions.

Throughout the year, we invite expert guests to join us live, giving members the chance to learn from specialists, ask questions and discover practical tips to support their health and wellbeing.

This month, I'm delighted to be joined by Tom Daniels from Lingo

Tom works with Lingo, helping people better understand and manage their health using simple, accessible glucose monitoring technology. He works closely with healthcare professionals, communities and individuals, helping people make sense of their blood sugar and use that knowledge to build healthier habits with confidence.

As our July focus is all about balanced blood sugar, Tom will be sharing his insights into glucose monitoring, what it can tell us about our bodies, and how this technology can help us make more informed choices.

Not a member yet? This is just one of the many benefits of joining Revitalise. Alongside monthly nutrition masterclasses, weekly challenges, recipes, meal plans and our supportive community, you'll also get exclusive access to expert guest sessions like this past and present!

💚 Join the club today or find out more via the link:
👉 https://www.vital-nutrition.co.uk/revitalise-club

22/07/2026

Methylation... it's a bit of a mouthful, but it's one of the most important processes happening in your body.

In simple terms, it's a natural biochemical process that helps your body make energy, regulate hormones, support your brain and nervous system, aid detoxification and keep countless other functions running smoothly.

✨ It helps with:
• Energy production
• Mood and sleep
• Hormone balance
• Brain function
• Detoxification
• Immune health
• Healthy ageing

The good news? You don't need to understand all the science to support it.

Some simple ways to help your body do what it does best include:

🥬 Eat plenty of dark green leafy vegetables.
🥚 Include choline-rich foods like eggs (and liver if you enjoy it!).
🥑 Don't be afraid of healthy fats like olive oil, oily fish, nuts and avocado.
🚶‍♀️ Move your body every day.
😴 Prioritise good quality sleep.
🧘 Find ways to reduce your stress load.
🍷 Keep alcohol in moderation and nourish your body with a varied, nutrient-rich diet.

It's often the small things we do consistently that have the biggest impact on our health.

Had you heard of methylation before, or is this a new one for you? Let me know in the comments 👇

20/07/2026

Summer holidays are for making memories, not worrying about every mouthful.

Whether you've already been away, are counting down the days until you go, or are enjoying a few days closer to home, it's worth remembering that healthy eating isn't about perfection.

Enjoy the ice cream. Try the local food. Take your time over breakfast. Share a meal with family and friends. Move because it feels good, not because you feel you have to.

One week of eating differently won't undo months of healthy habits. In fact, taking a break from your usual routine can be good for both your body and your mind.

Swipe through for some simple holiday nutrition tips that will help you feel your best while still enjoying everything your holiday has to offer. ☀️

Where are you spending your holidays this summer? I'd love to hear! ⛱️

Address

Belfast

Website

http://www.vital-nutrition.co.uk/, https://www.vital-nutrition.co.uk/events/p/glp1s-weight-loss-and-metabolism

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