Ciara’s Blog

Food Focus for Pregnancy

Posted by on 4:17 pm in Top Tips | 0 comments

Food Focus for Pregnancy

This post was a print article for Easy Parenting magazine. We are beginning to understand more how the right diet in the months leading up to conception and during pregnancy can affect the health of your baby from birth and even through to adulthood. What you eat and drink also plays a huge role in ensuring you have a healthy, comfortable and enjoyable pregnancy. Pregnancy is a time when your nutritional needs are at their greatest and all of your resources will be drawn upon. Pregnancy involves significant anatomical and physiological...

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Intermittent Fasting – What’s all the fuss about?

Posted by on 2:54 pm in Top Tips | 0 comments

Intermittent Fasting – What’s all the fuss about?

You may have read or heard about Intermittent Fasting and its claimed health benefits.  I’m a fan of this style of eating, it’s simple and effective. I wrote a short article about Intermittent Fasting which you can read here. https://www.eumom.ie/experts/nutritional-expert/why-intermittent-fasting-doesn-t-have-to-be-scary A caveat here, not suitable for those underweight, pregnant or breast feeding. Contact me to find out more on info@ciararyannutrition.com or 087 7955509. Ciara...

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When Food Makes you Unwell

Posted by on 1:50 pm in Top Tips | 2 comments

When Food Makes you Unwell

I truly believe that food is medicine and that good nutrition is one of the foundations for health but what if foods make you feel very ill or contribute to symptoms of poor health? This can happen because of an allergy, an autoimmune condition or a food sensitivity all of which are very different issues. In my latest article for EUMOM  I try to answer some of the questions I often hear when it comes to this topic.  Here’s the link https://www.eumom.ie/experts/nutritional-expert/how-to-find-out-if-you-have-a-food-intolerance. If you are...

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Battling the Bugs – How to Boost your Immune System

Posted by on 4:45 pm in Top Tips | 2 comments

Battling the Bugs – How to Boost your Immune System

I have been shovelling high dose garlic capsules and buckets of Vitamin C into myself as have been battling a cold, cough and sinus infection.    Thankfully, I don’t get sick often but at this time of year it’s difficult to avoid catching something. Whilst it’s normal to pick up a couple of colds a year,  if you are constantly getting viral, bacterial or fungal infections then you may need to have a deeper look at your overall health and immunity.  This can involve a detailed look at your diet and lifestyle, addressing...

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What is Nutritional Therapy?

Posted by on 9:08 pm in Top Tips | 0 comments

What is Nutritional Therapy?

I get asked this question a lot. Many think that it’s just to do with healthy eating and for those who want to have a bit more energy and lose weight! It’s about so much more! Who are my typical clients – it varies but some of the areas I work most with are gastrointestinal issues ranging from reflux and IBS to candida and SIBO. Low thyroid function, migraine, diabetes, pre-diabetes and poor blood sugar control feature quite a lot as does female hormonal concerns like PMT or PCOS. My clients include men, children and teens....

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Week 4 Family Friendly Meals

Posted by on 6:11 pm in Top Tips | 0 comments

Week 4 Family Friendly Meals

It’s the final week of our 4 Week Family Friendly Meal Plan.  Some great recipes for you this week.  Happy cooking.  Links to PDF’s below. Week 4 Family Meals Shopping List for Week 4 One Pan Mexican Quinoa I love this meal, sometimes I add some sharp, grated cheddar to the finished dish. The lime and coriander give it a lovely fresh, zingy taste. This dish keeps for 3 days in the fridge. If you are eating this after storing in the fridge, you may need to add a drop of water when reheating. Wait till just before serving to add the...

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Week 3 Family Friendly Meals

Posted by on 2:23 pm in Main Meals, Top Tips | 0 comments

Week 3 Family Friendly Meals

  Hi everyone, I hope that you are enjoying the recipes so far. Sketch out a plan for main meals for the week.  I find getting the kids involved here works a treat, stick the meal plan up on the fridge.  That way, everyone knows what’s for dinner each day.  More importantly,  the kids have been involved in the decisions so if they start to complain about the choices on any given day, you can smugly remind them of this point.  A little negotiation might be necessary, I usually allow each child to nominate their favourite dinner and the rest is...

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Week 2 Family Friendly Meals

Posted by on 1:26 pm in Main Meals, Recipes, Top Tips | 0 comments

Week 2 Family Friendly Meals

In my head,  I have this vision of lovingly preparing a fabulously healthy meal from scratch each day using the very best produce and ingredients that I’ve shopped carefully for that morning.  Then, myself, my husband and our 3 children sitting around the table together each evening with an array of lovely dishes in the middle and everyone digging in and telling me how wonderful the meal is…… As much as I would like it to be the case, very rarely is this vision a reality:)   I live very firmly in the real world with a husband on...

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Week 1 Family Meals

Posted by on 11:43 am in Main Meals, Top Tips | 3 comments

Week 1 Family Meals

Welcome to Week 1 of my family recipes.   The first batch of recipes are below, there’s also a PDF link to these at the end of the post. During the 4 weeks there will be a range of basic family favourites, some nice options for batch cooking and work lunches and perhaps some new ideas for you to try.  I hope you enjoy them.   Chicken Jambalaya  This recipe contains herbs and spices that are common cupboard staples.  I use cayenne pepper on sweet potato wedges, bean chillies and even sometimes salad dressings and thyme oregano and bay...

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Do you struggle with family friendly meals?

Posted by on 4:44 pm in News & Events | 0 comments

Do you struggle with family friendly meals?

Getting a healthy, home-cooked evening meal on the table each day can be a challenge for many, sometimes getting ANY meal on the table after a long day is –  in itself – overwhelming at times!!  I get it and I’ve been there.  Nowadays, with my training as a nutritional therapist, I value the nutritional power of home cooked meals over heavily processed, modified ‘Frankenfood’ and want to help you to see the wonderful benefits of it too. We are all so busy and stressed that it’s no wonder we are cutting corners everywhere and are relying...

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