evahoeynutrition (2026)

24/09/2021

𝙺𝚗𝚘𝚠 𝚢𝚘𝚞𝚛 𝚏𝚊𝚝𝚜!

Would all of our weight loss problems be solved if we just eliminated fat from our diets?
Unfortunately, it's not that simple.

We actually need fats – we simply can’t live without them.

Fats are an important part of a healthy diet and should make up 20-30% of the energy we consume.
➡️They provide essential fatty acids, deliver fat-soluble vitamins, are vital for cardiovascular health, brain function, hormone production and immune function.
➡️Fats are also essential for blood clotting, muscle movement, and inflammation.

✅Choosing the right types of dietary fats to consume is one of the most important factors!

▫️The two essential fatty acids required by the human body are Omega 3 and omega 6 which are both PUFAs. They cannot be produced by the human body so you need to include them in your diet.

▫️Both MUFAs and PUFAs, when eaten in moderation and used to replace saturated fats and Trans fat can help reduce total cholesterol and LDL cholesterol which can reduce your risk of heart disease.

It is recommended that no more than 11% total energy should come from Saturated fats and

17/09/2021

𝙼𝚘𝚛𝚘𝚌𝚌𝚊𝚗 𝙲𝚘𝚞𝚜𝚌𝚘𝚞𝚜 𝚂𝚊𝚕𝚊𝚍

Serves 4-5

Ingredients:
470g sweet potato chopped into small cubes
200g dry couscous
1/2 stock cube (veg or chicken)
300ml boiling water
400g chickpeas
4 chicken fillets chopped
1 red onion chopped
1 red pepper chopped
1/2 yellow pepper chopped
3 handfuls of spinach
60g dates chopped
140g cherry tomatoes
1 tsp turmeric
1 tsp cumin
1 tsp curry
1 tsp garlic powder
1 tsp cinnamon

Optional additional toppings:
caramelised onion and flaked almonds

Method
1️⃣Preheat your oven to 180degrees. Add the sweet potato to a baking tray, drizzle over some olive oil, and sprinkle over the garlic powder --> cook for 20-25 mins.
2️⃣Drain and rinse the chickpeas. Place on a baking tray. Sprinkle over 1/2 tsp of each spice: cumin, cinnamon, turmeric. Bake in the oven for 10-12 mins.
3️⃣Add the couscous to a large saucepan. 4️⃣Add the stock cube to boiling water. Once mixed through add directly to the couscous.
5️⃣Stir the for 5-10 seconds and then place a lid on the saucepan. Allow to sit for 10-15 mins until the couscous absorbs the water. Then using a fork, fluff the couscous.
6️⃣For the chicken- using a pan on high heat, add some olive oil, add the chicken and the rest of the spices- coating the chicken. Continuously stir until cooked through (10mins).

7️⃣Assemble
In the large pan with the couscous add the sweet potato, onion, peppers, tomatoes, dates, chicken, spinach. Stir all together.
7️⃣Add some caramelised onion and flaked almonds and bon appetite.

10/09/2021

And that’s a wrap 🌯

My Dissertation is finally submitted and that is my MSc in Sports and Exercise Nutrition completed 🥳

It has been an extremely tough year mentally, academically and socially. On the other hand, it has been a year of growth and learning.

Working full time and doing a full time MSc was in no way easy, but it does show, if you really want something, you can get it 🙌🏻

I can’t wait to get into the world of sports nutrition world!
But for now it’s time to rest & reset 😅

06/09/2021

𝚄𝚗𝚍𝚎𝚛𝚜𝚝𝚊𝚗𝚍𝚒𝚗𝚐 𝚝𝚑𝚎 𝚃𝚛𝚊𝚏𝚏𝚒𝚌 𝙻𝚒𝚐𝚑𝚝 𝚂𝚢𝚜𝚝𝚎𝚖

•The traffic light system is an easy to follow system to use when doing your weekly food shop.
•Instead of having to remember specific numbers, at a glance with the colours you can determine if the food is high (red), medium(amber) or low(green) in fat, sat fats, salt and sugars.

🔴Red- means the food or drink is high in this nutrient and we should try to have less often or eat them in small amounts.
🟠Amber- means the food isn’t high or low in the nutrient, so this is an acceptable choice most of the time.
🟢Green- means the food is low in the nutrient.

•This system has been designed to help you make comparisons between foods, help you make informed decisions and steer away from refined foods.

•It is mandatory for all prepackaged foods to have nutrition labelling. If the product doesn’t have the traffic light system, check the nutrition info. When you look at this focus on the per 100g column.

•Remember, moderation is key.

•Have a look the next time you pick up your favourite cereal or yogurt etc. in the supermarket and compare it to different brands to see where it falls on the system.

30/08/2021

𝙲𝚑𝚒𝚌𝚔𝚎𝚗 & 𝙿𝚘𝚝𝚊𝚝𝚘 𝙿𝚎𝚜𝚝𝚘 𝚂𝚊𝚕𝚊𝚍

Serves 4

4 chicken fillets diced
500g baby potatoes halved or quartered
400g tin of peas
3 tbsp pesto
2 tbsp pine nuts
1 small red onion chopped
120g plum tomatoes halved
1 bag of of rocket
1 bag of mixed leaves

Seasoning: garlic powder, chilli powder

1️⃣Begin with boiling a pan of a high heat. Add the potatoes and allow to boil for 10-15 mins until they soften.
2️⃣Once the potatoes are cooked drain the water and add to a large bowl.
3️⃣For the chicken, add some oil to the pan on a high heat, add the chicken and 1tsp of garlic powder and chilli powder and continuously stir until cooked through (8-10mins)
4️⃣Add 1tbsp of pesto to the chicken and stir.
5️⃣Drain the peas and add to the bowl.
6️⃣Next add the onion, pine nuts, tomatoes and 2tbsp of pesto and mix together.

➡️To build the salad:
Handful Mixed leaves/rocket
Potatoes,peas,onion, pine nuts, tomatoes
Chicken

25/08/2021

🔺We love the idea of certain foods being miracle weight loss aids and the internet might lead you to believe that Apple cider vinegar (ACV) is one of them.

🔺Proponents of ACV claim that it has numerous health benefits and that drinking a small amount or taking some before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

🔺Studies on ACV for weight loss have not consistently shown significant and sustainable weight loss across diverse groups of people. One small study found that ACV consumption promoted feeling fuller after eating, but that it did so by causing nausea.

🔺Most of the studies that have taken place on ACV and weight loss have been done on rats and mice which cannot be applied to humans.

🔺So, if you are trying to lose weight, adding ACV to your diet probably won’t do the trick as not one food is effective for weight loss.

🔺 On the other hand, one potential area of promise of ACV is its ability to reduce the rise in blood sugar after a high glycaemic index meal. More research is required in this area. However, it certainly cannot prevent or cure diabetes.

🔺Overall, ACV is great as a salad dressing, and if you like it, then by all means keep taking it, but as a weight loss supplement, I would save your money 💰

18/08/2021

Just trying to learn some new skills 🤸🏻‍♀️🤸🏻‍♀️

Gymnastics workshop 💯💯

Looking forward to being able to spend more time doing things I love to do!
T-4 weeks until my MSc completed. I am ready for some chill time 😅🥳

📸

14/08/2021

𝐹𝓇𝑒𝓃𝒸𝒽 𝒯𝑜𝒶𝓈𝓉 🍞 🍞

Who doesn’t love a sweet breakfast 🤩

𝚂𝚎𝚛𝚟𝚎𝚜 𝟹

7-8 slices of bread
5 eggs
Sprinkle of cinnamon
Drop of milk
Butter for the pan

Whatever toppings you want 😉
I use a little bit of everything
🔺Pbutter
🔺nutella
🔺yogurt
🔺honey
🔺mixed fruit

Methods:
1️⃣In a large bowl crack your eggs and whisk.
2️⃣Add a drop of milk, cinnamon and whisk again.
3️⃣On a medium heat add some butter to your pan and allow to melt
4️⃣ Dunk your bread into the egg on both sides, add to the pan.
5️⃣ Cook the bread on both sides for 2-3 mins.
6️⃣ Stack the slices of bread as decorate 🤩🤩

10/08/2021

Tips for managing IBS-Diarrhoea

🔺Cut out gut irritants such as spice, greasy food, caffeine, fizzy drinks, tea and alcohol.

➡️These irritants can increase gut transit time and speed up the movement of food through your gut.

💡 Suitable swaps: Decaff tea/ coffee, grill/ bake your food, season your food with herbs, fruit squash with water.

🔺Look out for 'Sugar- free’ or ‘diet’ products- these contain sorbitol, mannitol, and xylitol which can be poorly absorbed in the gut cause one symptoms or by having a ‘laxative’ effect.

➡️ These can be found in sugar free gums, mints, diet soft drinks

🔺 Stay hydrated- any fluid lost should be replaced.

🔺 Fibre- swap whole grain varieties to white. Remove skins from fruit & vegetables and cook veg well.

31/07/2021

𝙷𝚒𝚐𝚑 𝙿𝚛𝚘𝚝𝚎𝚒𝚗 𝙱𝚛𝚎𝚊𝚔𝚏𝚊𝚜𝚝𝚜

From left to right ➡️

1️⃣ 𝙿𝚋𝚞𝚝𝚝𝚎𝚛 & 𝙹𝚎𝚕𝚕𝚢 𝙾𝚟𝚎𝚛𝚗𝚒𝚐𝚑𝚝 𝙾𝚊𝚝𝚜

~𝟹𝟶𝚐 𝚙𝚛𝚘𝚝𝚎𝚒𝚗

•50g oats
•150g Greek yogurt
•50ml milk
•1/2 tsp vanilla
>mix all together and leave overnight

Toppings:
•1 tbsp Pbutter
•1/2 banana chopped
•15g raspberries
>place in a pot on high heat with pinch of sugar and dash of water and stir until reduced.
15g of strawberries sliced
•Sprinkle of chopped almonds, sunflower seeds
•Drizzle of honey

2️⃣ 𝚂𝚖𝚘𝚘𝚝𝚑𝚒𝚎 & 𝙶𝚛𝚊𝚗𝚘𝚕𝚊 𝙲𝚞𝚙

~𝟹𝟸𝚐 𝚙𝚛𝚘𝚝𝚎𝚒𝚗

•250g Greek yogurt
•80g frozen raspberries
>Add to blender and blitz

Toppings
•Granola
•Blueberries
•Strawberries
•Coconut

3️⃣ 𝚈𝚘𝚐𝚞𝚛𝚝 & 𝙼𝚞𝚎𝚜𝚕𝚒 𝙲𝚞𝚙

~𝟸𝟾𝚐 𝚙𝚛𝚘𝚝𝚎𝚒𝚗

•250g Greek yogurt
•Muesli of choice
•Raspberries
•Blueberries
•tsp honey
>layer them up

15/07/2021

Taking a few days off to enjoy the beautiful scenes in Kerry 📍

The countdown is now on to get my Masters finished so I can have more enjoyable weekends like this 😄🤞🏼

evahoeynutrition

24/09/2021

17/09/2021

10/09/2021

06/09/2021

30/08/2021

25/08/2021

18/08/2021

14/08/2021

10/08/2021

31/07/2021

15/07/2021

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