Discover Nutrition

02/06/2026

So glad I took some time out this afternoon to have lunch and then go to the very first event in Trinity College.

The combination of live piano by and sound bowls was such a unique experience lying down, eyes closed, feeling the vibrations, totally relaxed. Christina ended by singing her unique version of 's Chasing Cars. I was transported to a different world!

29/05/2026

10/04/2026

I've been studying nutrition for 18 years, including continuous professional development, and I see every day the impact food has on our biology.

Food is information for the body. It communicates directly with your gut, hormones, brain, and immune system - influencing how you feel every single day.

Through a functional medicine approach, food is used intentionally to reduce inflammation, support healing, and restore balance from the inside out.

This plate focuses on diversity - 8 different plant foods, a wide range of nutrients, and plenty of colour (we eat with our eyes).

FIBRE & PHYTONUTRIENTS
Radishes, rocket, cucumber, cherry tomatoes, beetroot, spring onions
→ Support gut health, liver function, and provide powerful antioxidants

Quinoa
→ High in protein, gluten-free, and rich in minerals

PROTEIN
Wild red Pacific salmon, green lentils, quinoa

GOOD FATS
Avocado, extra virgin olive oil

This is the kind of plate that nourishes your body at a cellular level, and yes… I actually crave it.

11/02/2026

Lentil Mushroom Loaf (8 servings, prep time: 65 minutes ) - perfect to make at weekends

Ingredients

1 tsp Olive Oil

12 Chestnut Mushrooms (sliced)

1/2 Yellow Onion (chopped)

2 Carrots (finely chopped)

3 Garlic (cloves, minced)

2 tbsps Tamari (gluten free soya sauce)

3 tbsps Ground Flax Seed (ground)

1/3 cup Water

1 cup Walnuts (toasted)

1/2 cup Sun Dried Tomatoes (chopped)

2 tsps Thyme (fresh, chopped)

2 cups Green Lentils (cooked)

3/4 cup Oats

1/2 cup Oat Flour

1 tsp Sea Salt

1/3 cup (1.5 tbps) Sugar Free Ketchup

2 tbsps Balsamic Vinegar

Preheat the oven to 180°C and line a loaf pan with parchment paper.

Sauté Vegetables: In a skillet over medium heat, add the oil. Once hot, add the mushrooms and cook for about 4 minutes, until softened. Stir in the onion and carrots and cook for an additional 3 minutes. Add the garlic cloves and tamari and stir for 1 minute. Remove from heat and set aside.

Prepare Flax Egg: Add the flax seeds and water to a small bowl, stir and set aside.

Process Ingredients: Add the walnuts to a food processor, pulse to chop and then place in a large bowl. Then add the vegetable mixture, sun dried tomatoes and thyme to the food processor and pulse to a rough consistency (i left this bit out!), while still leaving some vegetable chunks. Add to the large bowl. Then add about 3/4 of the lentils to the food processor and pulse to incorporate, but not completely smooth. Add this along with the remaining lentils to the large bowl.

Mix & Press: Add the oats, oat flour, flax mixture and salt to the large bowl and mix to combine. Pour into the prepared loaf pan, pressing down to ensure it’s smooth.

Glaze & Bake: Mix the ketchup and balsamic together in a small bowl. Add this glaze on top of the lentil loaf and place in the oven for 45 to 50 minutes, until cooked through. It should be golden brown and the edges dry to the touch. Let it rest for 10 minutes in the pan, then remove and place on a cooling rack. Slice and enjoy!

Leftovers: Refrigerate in an airtight container for up to four days. Freeze leftover slices in an airtight container or in a freezer-safe bag wrapped in parchment paper for up to two months.

03/02/2026

When it comes to healthier food choices, portion size matters too

Carbohydrates are an important source of energy. It’s not just about choosing the right carbs — it’s also about how much we’re eating.

A guide to carb portions:
• Wholegrain rice / pasta / quinoa: 1 cup cooked (≈150g)
• Potatoes: 2 medium or 4 baby potatoes
• Cereal: ½ cup unsweetened muesli or 1 cup flaked cereal
• Porridge oats: ⅓ cup dry
• Bread: 2 thin slices wholemeal or 1 pitta

If you’re doing intense exercise (competitive sport, marathon training etc.), your carbohydrate needs will be higher — always adapt portions to your activity level 🏃‍♀️

28/01/2026

Medical support can be an important part of a Chronic Fatigue recovery journey 🤍

For many years I was told everything was ‘normal’, yet I knew my body was struggling. Last year, during a mini-relapse, I learned about Low Dose Naltrexone (LDN) and it became a supportive piece of my healing puzzle.

Everyone responds differently. What works for one person may not work for another, and any medication should always be discussed with your GP or consultant.

Recovery is rarely about just one thing. It’s about medical support, nervous system regulation, supporting gut health with a functional medicine and nutrition approach as 70%- 80% of immune system is located in the gut, supporting blood flow and mitochondria, working on mindset and having compassion for your body.

I’ll be sharing more of what helped me over the coming months.

✨ Have you ever explored medical support alongside holistic healing?  Has anyone tried LDN for CFS/ME or Long Covid?

👇 Save this post if it resonates
🤍 Share with someone who needs hope

[Just to add some context on LDN

LDN is not commonly prescribed by GPs. One reason is that it is an older medication and no longer has a patent, which means pharmaceutical companies have little financial incentive to fund large-scale Randomised Controlled Trials (which are extremely expensive).

This has slowed down the accumulation of formal RCT evidence, despite LDN being used clinically for many years in conditions such as ME/CFS.

There is now research underway for LDN in Long Covid, including here in Ireland, which is really encouraging. Long Covid and ME/CFS share many similarities.

If you would like a list of medical doctors based in Dublin who prescribe LDN, just drop me a DM]

22/01/2026

What area do you need to prioritise right now?

And remember to:
👉 Take changes slowly
👉 Small steps matter
👉 Progress over perfection
👉 Listen to your body

Follow along as I take a deep dive into each of these areas over the coming months ✨

21/01/2026

💛 Ever feel like you have just enough energy… and then crash?

That’s the “boom and bust” cycle of chronic fatigue. You do too much on a good day… and then pay for it for days, even weeks.

Think of it like this: a healthy person has €1,000 of energy to spend in a day.
A person with CFS? Maybe only €100 and that has to be spread carefully, so you still have a little “change” at the end of the day.

Rest is not doing nothing, it is allowing everything to heal. Pacing is key. Small daily rest breaks (30 minutes a couple of times a day) helped on my recovery journey and flare-ups became shorter over time.  I still prioritise rest breaks most days as it's part of my lifelong health routine.

Remember rest is an active part of healing, it's not a failure, or being lazy  💛

19/01/2026

💛 Chronic fatigue isn’t just being tired.

Your body aches. Your mind is foggy.
Sleep doesn’t help.
Good days, bad days… but you look “fine.”

I see you. What you’re feeling is real.

Follow me and I’ll share what helped me heal, step by step.