Beoga Nutrition

Beoga Nutrition Our goal is to help you feel better! We do this by providing personalized nutrition & lifestyle advic Jenny 086-3842031
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I've been using nectarines, strawberries & raspberries all summer but with the abundence of apples & blackberries, this ...
03/09/2026

I've been using nectarines, strawberries & raspberries all summer but with the abundence of apples & blackberries, this is my new autumnal yogurt version.

Ingredients (serves 1)

* 200g natural skyr (or 0% fat Greek yogurt)
* 1 apple, diced, gently stewed 4–5 mins with a splash of water and cinnamon
* 100g blackberries, folded in warm at the end so they just start to burst
* 1 tbsp @ Homespun chicory root syrup, half stirred through the fruit, half drizzled on top if needed
* 15g oats, toasted dry in a pan until golden
* 10g walnuts, roughly chopped
* 10g pumpkin seeds
* 1 tsp ground flaxseed

Method
Stew the apple with cinnamon until just soft, stir through half the chicory syrup, then fold in the blackberries off the heat so they hold their shape. Spoon the yogurt into a bowl, top with the warm fruit, scatter over the toasted oats, walnuts, pumpkin seeds and flaxseed, and finish with the remaining chicory syrup drizzled over the top if needed but it might be sweet enough.

Approximate Nutrition
Calories: 353kcal
Protein: 18g
Fibre: 12g

Enjoy


01/09/2026

Today is World PCOS Day of Unity 💛

I mentioned recently that is has been rebranded to Polyendocrine Metabolic Ovarian Syndrome (PMOS)....to better reflect its complex hormonal, metabolic, and systemic impacts beyond just the ovaries.

If you live with PCOS / PMOS, food isn't about restriction — it's about steadying blood sugar, supporting hormones and reducing inflammation, in a way that actually fits your life.

Three places I usually start with clients: * Protein at every meal
* A walk after eating or at least adequate daily steps
* Consistent meal timing (skipping meals often makes symptoms worse, not better).

If PCOS has ever left you confused about what to eat, you are not alone — and it is absolutely manageable with the right support.

Drop a 🙋 below if you'd like more info on PCOS.

Ashwagandha is an amazing compound that has been used in Ayurvedic medicine for centuries to enhance longevity, strength...
19/08/2026

Ashwagandha is an amazing compound that has been used in Ayurvedic medicine for centuries to enhance longevity, strength & vitality.

This is a new study linked specifically to stress, anxiety & depression which is really interesting esepcially as more & more people are struggling with their mental health.

Another interesting fact from the study was that a lower dose was found to be effective so higher is not always better!

As always, supplements cant replace a nourishing diet & good lifestyle habits which include adequate quality sleep, movement & stress management techniques but definitely if you feel that you are doing everything right and still feeling anxious, consider adding to your supplement regime.

CAUTION RE SUPPLEMENTS
🌟I'm not giving advise here so you need to talk to a professional for individual guidance.
🌟 Avoid stacking supplements as you may be double dosing
🌟 Give yourself a break from supplements after 3 months and re-assess what you need
🌟 Always check for contraindications if you are taking medications. The independent Health Food shop staff are really well trained in this area.

Enough talking about it, I'm going to run this course again because everyone needs this information!This is an introduct...
13/08/2026

Enough talking about it, I'm going to run this course again because everyone needs this information!

This is an introduction to Nutrition & Lifestyle Habits for anyone interested in learning. It will include info on GLP1's and side effects but is suitable even if you are not taking the medications because the goal of this course is to introduce healthy habits to support long term health & not just weight loss.

Get in touch for more information

Beoga Nutrition

Summer lunchMixed leaves, chicken, homemade coleslaw and homemade edemame & feta salad.I try to make a few salads every ...
10/08/2026

Summer lunch

Mixed leaves, chicken, homemade coleslaw and homemade edemame & feta salad.

I try to make a few salads every few days to make lunchtime easier.

Edemame & Feta salad includes edemame beans (bought frozen), a pack of feta cheese, cucumber, mixed peppers, red onion, basil leaves and dressing of EVOO and lemon juice 😋

Enjoy

Clients often ask: 'Do I really need to take magnesium?' 🧐 I love magnesium but the same rule goes across the board with...
05/08/2026

Clients often ask: 'Do I really need to take magnesium?' 🧐

I love magnesium but the same rule goes across the board with all supplements, Supplements are never a 'one-size-fits-all.'

Context matters

To decide if you need a supplement, you need to consider:
✅What health goal do I have or what symptom am I trying to support?
✅How is my diet currently?
✅What medications do I take that I need to consider?
✅How long should I take this supplement for?
✅What possible negative side effects should I consider when taking this supplement?
✅What dietary & lifestyle changes can I make to avoid needing this supplement longer term?

Supplements can be AMZING but should always be taken in appropriate doses (higher is not always better) for the shortest time frame needed and if in doubt, always check with a professional first!

What if the products you clean with every day were affecting more than just your home? Chemical-free cleaning matters fo...
31/07/2026

What if the products you clean with every day were affecting more than just your home?

Chemical-free cleaning matters for everyone, but for women navigating hormonal changes, it can be especially important. Switching to natural products is not always easy, especially when so many do not perform well — but these genuinely do.

You already know how much I love these products. I have been using them for a long time, so I am delighted that has kindly shared a discount code for you.

You can use this link https://www.truwash.co.uk/BEOGA15 or add discount code BEOGA15 at checkout.

I won't be spending my bank holiday weekend cleaning my house thankfully because I'm going to visit my son in the Gaeltact but he has requested some laundry sheets to freshen up his clothes 😀

Happy Shopping

The biggest exercise trends today include HYROX, Lifting heavy, Reformers & Saunas............all of which I'm a huge fa...
29/07/2026

The biggest exercise trends today include HYROX, Lifting heavy, Reformers & Saunas............all of which I'm a huge fan of may I add, but with all of these shiny trends, sometimes it is easy to forget the basics.

A systematic review of 18 randomised controlled trials published in April 26 has shown that overweight or obese participants who took almost 8500 steps a day lost more weight during an eight month weight loss phase and were able to maintain more weight loss after 18 months than controls, who didn’t follow any structured lifestyle modifications. The trials included used a variety of diets and weight loss interventions. 🚶🏼‍♀️

💡 What does this mean?
It means that the humble walk and getting enough daily steps is ESSENTIAL when it comes to weight loss. I think this is really relevant for women who start gaining weight in their 40's / 50's without any changes in their diet but our lives are busy so we skip the walk when we have other things to do!

Walking is amazing for a number of reasons, steps are important yes but it also is a great stress management tool for alot of people and ideally if we are getting into nature rather than in a gym, you get the benefit of that too.

Do you walk daily? I'd recommend start with adding 15mins per day into your diary....and increase from there.............ENJOY!

NOTE: This is my favourite tree in , it has always been my Magic Faraway Tree 😀

REFERENCEhttps://lnkd.in/du3RschS

Is fasting a game-changer or a hormonal red flag for women? 🤔 You can probably guess my answer: it depends.💡 Did you kno...
27/07/2026

Is fasting a game-changer or a hormonal red flag for women? 🤔 You can probably guess my answer: it depends.

💡 Did you know? Most fasting research has historically focused on young men! Women are not just smaller men—our biology reacts very differently.

When we fast too aggressively, the female body registers it as a stressor, spiking cortisol and impacting reproductive hormones like progesterone. But when done mindfully, it can support metabolic health.

Here’s the honest breakdown 👇

THE BENEFITS 💚
✅ Insulin Sensitivity: Gives your pancreas a rest to help balance blood sugar and end energy crashes.
✅ Cellular Renewal: Promotes autophagy (gives your digestive system time to clear out cellular debris).
✅ Mindful Eating: Helps curb late-night grazing.

THE RISKS ⚠️
❌ Hormonal Disruption: Aggressive fasts can lead to irregular periods, mood swings, and fatigue.
❌ Sleep Disturbances: Fasting too long can trigger low blood sugar spikes overnight.
❌ Under-fueling: Many women forget to fuel adequately during their eating window, leaving their body undernourished.

HOW TO START SAFELY 💫
1️⃣ Start Gentle (12:12): Finish dinner at 7 PM, eat breakfast at 7 AM. This respects your circadian rhythm without stressing your adrenals.
2️⃣ Prioritise Protein & Fats: Break fasts with a balanced plate not just cereal or toast!
3️⃣ Listen to Your Cycle: Be extra gentle during the week before your period when energy needs are higher.
4️⃣ Hydrate First: Drink plenty of water, herbal teas, or electrolytes during your fast.

🚨 IMPORTANT: Fasting is NOT suitable if you are pregnant, breastfeeding, recovering from an eating disorder, or under chronic high stress. Always seek supervision if dealing with thyroid issues or diabetes!

Nutrition is never one-size-fits-all. If you're looking for guidance, always work with a qualified practitioner who understands female physiology! 🌿

Have you tried fasting before? I’d love to hear your experience below! 👇💬

"Mam... I'm hungry!" The most common senctence in my house currently😅Kids are often more active over the summer, which n...
24/07/2026

"Mam... I'm hungry!" The most common senctence in my house currently😅

Kids are often more active over the summer, which naturally increases their appetite. Rather than reaching for biscuits, crisps or ice cream every time, try offering snacks that fill them up a little more.

Aim for snacks that include:
✅ Protein
✅ Fibre
✅ Healthy fats

Instead of...

❌ Plain fruit try... ✅ Fruit + yogurt
❌ Rice cakes try... ✅ Rice cakes + cheese or nut butter or hummus
❌ Fruit smoothie try... ✅ Fruit, milk / yogurt & seeds (h**p are good cos they blitz up well)

Some easy supermarket favourites especially if you are going on a car journey include:
🧀 Cheese portions like babybel
🥛 yogurt pouches
🫐 Fresh berries
🥕 Bread sticks with hummus
🍎 Fruit with nut butter (where appropriate)
🌾 Wholegrain crackers or oatcakes or mini rice cakes with the cheese
🍿Popcorn if kids are old enough
🍪Granola bars (yes, I know the pic is a cookie but lets pretend 😂)

If you are at home,
🌟Smoothie made with fruit, milk & seeds for protein
🌟 Fruit salad is alot more appetising than whole fruit served with yogurt & granola / nuts
🌟 Snack plate with pretzels / cracker, some cheese or falafel or hummus or sliced turkey or boiled egg) plus berries or sliced peach
🌟 Bagel with meat / cheese / egg served with sliced tomato or cucumber

Remember, snacks are an opportunity to boost your child's nutrition—not something to feel guilty about.

💬 What is your go to snack for summer holidays?

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