Ciara’s Blog

Food as Medicine – Turmeric

Posted by on 9:22 pm in Top Tips | 2 comments

I hope to do a series of posts on food as medicine so what better way to kick off with the wonder that is Turmeric. When I say turmeric, what I really mean is curcumin the main active ingredient that gives this spice its yellow colour.  Tell me more Currently, there are over 12,500 peer-reviewed articles published demonstrating the benefits of curcumin.  Am impressive number making turmeric probably the most researched herb of all time. Mostly known for its anti-inflammatory and pain relieving properties, it’s also a...

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How to Shift Belly Fat

Posted by on 2:00 pm in Top Tips | 2 comments

How to Shift Belly Fat

I really sympathise with clients who struggle to shift weight.  Despite what some people think, it’s not always easy or straightforward, there are many factors involved.  I’m one of those who tend to gain weight very easily despite being a nutritional therapist with a healthy diet and regular exercise.  My big problem area is my belly!! I’m a typical apple shape.   This is not good for 2 reasons.  ONE being that increased abdominal fat increases your risk of many diseases and TWO it’s often the hardest fat to shift. Whilst I’m all for...

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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...

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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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