Optimal Health and Performance

19/06/2026

Hay fever, also called allergic rhinitis, causes cold-like signs and symptoms, such as a runny nose, itchy eyes, congestion, sneezing and sinus pressure. But unlike a cold, hay fever isn't caused by a virus. Hay fever is caused by an allergic response to outdoor or indoor allergens, such as pollen, dust mites, or tiny flecks of skin and saliva shed by cats, dogs, and other animals with fur or feathers (pet dander).
Besides making you miserable, hay fever can affect your performance at work or school and generally interfere with your life. But you don't have to put up with annoying symptoms. You can learn to avoid triggers and find the right treatment.
Symptoms
Hay fever signs and symptoms can include:
• Runny nose and nasal congestion
• Watery, itchy, red eyes (allergic conjunctivitis)
• Sneezing
• Cough
• Itchy nose, roof of mouth or throat
• Swollen, blue-colored skin under the eyes (allergic shiners)
• Postnasal drip
• Fatigue
Seasonal factors
Your hay fever signs and symptoms may start or worsen at a particular time of year.
I've enclosed an juice with plenty of anti-inflammatory foods which may help symptoms of hayfever.
Oh & its very tasty too!.

1 orange,peeled.
1 thumb of ginger, peeled.
4 frozen strawberries.
85 g frozen blueberries.
4 cherry tomatoes.
1 tsp honey.
300 g water.
Blend everything together until smooth.
Enjoy!

14/06/2026

😎😎 PLEASE SHARE GUYS 🤟🏼🏊🏻‍♀️🏊🏼‍♂️

01/06/2026

This is a good option for a protein bar, taste good too and not overly sweet. No tacky aftertaste either. All Real Nutrition.
Irish too!

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18/05/2026

18/05/2026

🫂Hello, How Are You?🫂

Don't miss our coffee morning next Monday 18th May from 10am-12pm - normalise talking about our mental health in a natural, healthy way ☕️

Everyone is welcome, bring a friend and join us for a lovely morning with special celebrity guest Gina Delaney of Mental Health Ireland 🙌

This event is FREE, no booking required. You can contact Social Prescriber Lisa on (086) 203 9459 or email [email protected] to find out more!

https://newparkclosefrc.ie/social-prescribing

09/05/2026

Exercise doesn’t just change your body.
It can change your state of mind too.

And not always in a dramatic “runner’s high” kind of way.

Sometimes it’s:
• feeling less mentally foggy
• having a little more patience
• sleeping better that night
• finally getting out of your own head for 20 minutes

Movement can help support mood, reduce stress, and create the kind of momentum that makes other healthy habits feel easier too.

Which is good news, because your workout this weekend doesn’t need to be perfect to count.

A walk.
A bike ride.
A hike.
A gym session.
Dancing in your kitchen while pretending you’re cleaning.

It all counts.

So… how are you getting moving this weekend?

👇 Tell us below.

22/04/2026

Being prepared is one of the simplest ways to stay on track with your nutrition. When you have the right foods available, you’re far less likely to rely on convenience options that don’t support your goals.
It’s not about perfection, it’s about the environment. If your kitchen, bag, or desk is stocked with quick, healthy choices, you remove a lot of the decision fatigue that leads to poorer choices later in the day.
A little planning goes a long way and it makes healthy eating feel much more automatic and manageable.
If you need support, I can help you put simple structure in place, from snack ideas to meal planning strategies, so you’re always prepared and not left guessing.
In the meantime, here are some healthy, low-calorie, balanced snacks that can be kept on standby for when you need them.
1. Apple + 15 almonds – approx. 180 kcal
2. Banana + tablespoon peanut butter – approx. 220 kcal
3. Protein bar (low sugar) – approx. 180–230 kcal
4. Rice cakes (2) + peanut butter sachet – approx. 200 kcal
5. Beef jerky (small pack, ~25–30g) – approx. 120–160 kcal