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"What you up to Dad?" Responds with this photo.

"What you up to Dad?"

Responds with this photo.

This photo of my Dad was taken yesterday. He is 71y.

#MondayMotivation

🍄 Do you like mushrooms? They're a favourite of

🍄 Do you like mushrooms? They're a favourite of mine. Fortunately very nutritious too! 🍄

·        Naturally low in calories (7 calories per 100g)

·         Naturally high in fibre (17.1 grams per 100kcal)

·         A high protein food as 57% of its calories come from protein (A high protein food is where at least 20% of the calories is provided by protein. Dit doesn't mean it contributes hugely to your protein intake across the day.)

·         A source of potassium (378mg per 100g). Foods supplying greater than 300mg per 100g can be called a source of potassium.

·         High in selenium (17mcg per 100g) Greater than 16.5mcg is high in selenium.

·         A source of vitamin B2 (riboflavin) (0.27mg per 100g) Greater than 0.21mg is a source of B2

·         A source of vitamin B3 (niacin) (2.5mg per 100g) Greater than 2.4mg is a source of B3

·         A source of folate (40mcg per 100g) Greater than 30mcg is a source of folic acid

·         High in vitamin B5 (pantothenate) (2.38mg per 100g) Greater than 1.8mg is high in B5

·         Source of Biotin (11.7mcg per 100g) Greater than 7.5mcg is a source of Biotin

2 Ingredient Biscuits 2 ripe bananas 🍌(so mank

2 Ingredient Biscuits

2 ripe bananas 🍌(so manky you considered binning them)
1 cup of oats

Mash the bananas with a fork. Add the oats. Mix until the oats are coated. Place on a greased baking tray in biscuit shapes and bake at 180 for 15 min.

Now...

These bad boys are versatile. You can add in 1/2 cup of something else if you fancy e.g. salted peanuts (in the picture 📷), raisins, chocolate chips, chopped pecans etc...

You can also trade the oats for other things including:
1 cup of granola (tried this today)
Or
1 cup of dessicated coconut (yum)

Also, you may wish to flavour them e.g. cinnamon, mixed spice, cocoa etc...

So many options... so delicious. Fab option for an on-the-go balanced breakfast (supplies carbs and fruit) if you enjoy with a latte (milk provides the protein 😋).

And yes, I've added in peanut butter & cocoa before... delicious. Have you tried them?

🌽Add One More is a wonderful new campaign by @

🌽Add One More is a wonderful new campaign by @bordbia . It encourages us to Add One More fruit or veg into our daily diet. This suggestion is easy to do and comes with a lot of health benefits. Save this post for inspo at a later stage!

🍆Each food is different, offering us an array of wonderful nutrients that are completely unique. We want our food to nourish us as much as possible. Buying in season, fresh, locally grown fruit and veg helps us to get the most from this new healthy ritual.



🍓So how do we add one more locally grown vegetable into our everyday diet?

🍏1.    First, check out Bordbia.ie/bestinseason to find out what’s currently in season.

🍎2.    Second, pick a food you regularly eat and tag a vegetable to it. The more you do it, the more you’ll associate that food with that vegetable. Before you know it, you will always add spinach to your smoothies, mashed cauliflower to your mashed spuds, sliced parsnip to your homemade chips and diced mushrooms or courgettes to your mince. It’s amazing how fast this could become your new normal!

🍐3. With all the sport on this summer, you may also want to stick to a green, white and orange theme at dinner time! Simple, but effective! 🥒🥔🥕

🍅Research suggests that the sustainable option is something we’re all trying to move towards, as much as possible. Adding more fruit and veg into our regular diet and trying to choose the more sustainable option when we eat helps. There are less air miles and environmental costs of storage to eating more foods from the island of Ireland.

🍄Swipe for more examples!

#PaidPartnership with @BordBia #BestInSeason

VITAMIN C 🍊 You're probably getting enough thro

VITAMIN C
🍊 You're probably getting enough through your food
💊 You most likely do not need to supplement
💶 It's probably a waste of money
🚽 Lots of the supplement goes into your toilet.
💩 Can cause gut upset in supplement form (esp 1000mg etc doses).
🤰🏿 Careful with supplementation if taking the pill!

I try to ignore stuff like this and just highlight

I try to ignore stuff like this and just highlight real stuff. But...

➡️ The information within this text isn't true. The text supports their business.
🤰🏿Breastfeeding should not be marketted as the difficult choice. The narrative around it being the embarrassing awkward option that confines the mum needs to end.
🍼In Ireland our breastfeeding rates are low. This is in part due to that fact that we dont get the basics right.

1. Do not put pressure on someone to breastfeed when they have decided not to. Or can't. Or are done trying. Just leave them alone. Formula isn't the wrong choice, it's simply a choice.

2. Support the mums who wish to breastfeed but are finding it challenging. Listen to their wishes, both short and long term.

3. Stop commenting on the mums who are breastfeeding, enjoying it and don't find it hard work (most of the time anyway, and of course relatively speaking).

✔ Lets clear up the mess
➡️ Every baby is different and feeds differently. The 2h comment isnt true. Personally speaking my son fed every 2 h, my daughter does much longer gaps.
➡️ The free up your time thing is annoying. I mean, you just have to take your boob out, which doesn't take much time. My sister feeds at the speed of light, so does my mate, I take longer. Every couple (mum and baby) is different.
➡️ I have never once felt awkward or embarrassed. Lots of people do though. Loads of things impact this. Things that need to change! And are changing. Albeit slow.
➡️ Pain is a sign you need guidance and support on what you're both doing.
➡️ When breastfeeding is easy, it is dead handy. You barely have to carry a thing with you when you leave the house. And don't get me started on the dietary freedom bit. You just eat as normal. Well, you might need to eat more!
☕🍷I had wine, coffee and tuna yesterday. Because I can.

🥕 We know that our diet changes our gut microbi

🥕 We know that our diet changes our gut microbiome (bacteria etc)
👩🏿‍🔬 This can impact our immune system among other things!
❓ 17-week randomized, prospective study (n = 18/arm).
🥘 36 healthy adults were randomly assigned to a 10 week diet that included either fermented or high-fiber foods
What they discovered..
✔ A diet rich in fermented foods increased gut microbiota diversity and decreased markers of inflammation (yoghurt, kefir, fermented cheese, kimchi and other fermented vegetables, vegetable brine drinks and kombucha tea)
✅A high fiber diet changes microbiome function and elicits immune responses (legumes, seeds, whole grains, nuts, vegetables and fruits)

So it suggests that...
🍏 An increase in fibre and
🧀 An increase in fermented foods
Is a positive thing for your gut microbiome and you're likely to experience benefits from this including better immune function.

Who? Researchers at the Stanford School of Medicine.

When it comes to lowering cholesterol, add foods i

When it comes to lowering cholesterol, add foods into your regular diet rather than taking foods out.

Examples
✔ Soya
✔ Oats
✔ Flaxseed
✔ Chia seed
✔ Barley
✔ Avocado
✔ Almonds
✔ Beans

Migraines are horrendous. Anything that may help i

Migraines are horrendous. Anything that may help is worth a shot.

New study alert!

👩🏿‍🔬 Study of 182 adults with frequent migraines

✅ Follow on from the team's previous work on the impact of linoleic acid and chronic pain.

❓ Linoleic acid is a polyunsaturated fat (corn, soybean, nuts & seeds). The team's previous smaller studies found that a diet lower in linoleic acid and higher in levels of omega-3 fatty acids (like those found in fish and shellfish) could soothe the pain pathway.

➡️ 16 week dietary intervention. They followed 1 of 3 healthy diet plans.
1st group received meals that had high levels of fatty fish or oils from fatty fish and lowered linoleic acid.
2nd group received meals that had high levels of fatty fish and higher linoleic acid.
3rd group received meals with high linoleic acid and lower levels of fatty fish to mimic average diet.

The specifics (if you like that sort of thing):
1st group H3-L6 diet (61 people)—increase omega 3 EPA+DHA to 1.5 g/day and decrease linoleic acid to ≤1.8% of energy

2nd group H3 diet (61 people)—increase EPA+DHA to 1.5 g/day and maintain linoleic acid at around 7% of energy;

3rd group Control diet (60 people)—maintain EPA+DHA at <150 mg/day and linoleic acid at around 7% of energy.

All participants received foods accounting for two thirds of daily food energy and continued usual care.

✔The H3-L6 and H3 interventions altered bioactive mediators implicated in headache & decreased frequency + severity of headaches.

It's safe to say I'll be giving this a shot this month! More fish is a delicious task 😍 I might use salmon or mackerel pate on my toast with eggs in the morning as well as change up dinners to include more fish.

Ramsden, CE, et al. Dietary alteration of n-3 and n-6 fatty acids for headache reduction in adults with migraine: randomized controlled trial. BMJ, July 1, 2021

NIH/National Institute on Aging

#migraine

Plant Stanols 🚽 Plants work by blocking the

Plant Stanols

🚽 Plants work by blocking the absorption of cholesterol that is naturally found in the food we eat. If it isn’t absorbed into our body from the gut it ends up leaving our body through our 💩.

➡️ Normally about 50% of cholesterol is absorbed from the gut. When you take plant stanols 20% of the cholesterol is absorbed.

🍍 Although plant stanols are plant extracts that occur naturally in foods like wholegrains, fruits, vegetables and nuts (~300mg), the amount needed to reduce cholesterol levels can only be achieved by eating foods specially fortified with extra plant stanols (1.5 to 2.4g).

✔ If taken in the right amounts they can lower LDL cholesterol by 7 to 10%. It takes about 2 to 3 weeks so it's quite fast!

🧀 May reduce the absorption of fat soluble vitamins (vitamin A, D, K and E).

🤰🏿 Don't take them if you're breastfeeding or pregnant.

🍊 Can interfere with the absorption of beta carotene so it's important to eat 1 or more yellow/ orange fruit or veg each day.

💶 They are expensive so the pros need to be weighed up against the cost. Often about €0.75 a day. €247 per year.

🍶 For some people they are an easy solution as it’s a matter of simply knocking back a drink every morning.

💊 If you're advised to take meds, please contin

💊 If you're advised to take meds, please continue to take them. This post isn't meant to encourage diet as an alternative but rather something else that may help.

🥛 Dietary sources of things that become neurotransmitters (brain hormones like serotonin and dopamime) may help. These include the likes of tryptophan, tyrosine and phenylalanine. Protein rich foods tend to be good sources! 🧀🥜🌰🍖🍗🍳🥚🍣🍤🍌🥑

🍣 Omega 3 fats work in 2 ways. They help nerves talk to each other. It appears the omega 3 SPA is important (naturally from oily fish). You may consider a supplement.

🍄 B vitamins appear important as intake may be low and there appear to be low markers in the blood. Too early to say if B vitamins need to be supplemented, but perhaps focus on varying your diet as much as possible to get all the different forms of B vitamins in regularly.

🍆🍅 The Mediterranean style diet has had really impressive results in research (SMILE study) with significant improvements in depressive symptoms when compared to the control. Also, 32% achieved remission compared to 8% in the control.

In the last of the Fit Series for @independent.ie

In the last of the Fit Series for @independent.ie I chat about

➡️ How there are numerous studies showing that weight is not kept off after diets.

For example, a diet resulted in over 3 stone lost after 6 months. However, within 4 years participants weighed half a stone more than when they started.

➡️ Of course, it’s not the same story for everyone.

Another study showed that approximately 10% of people maintained 75% of their weight loss after a diet program. But, 40% gained back more than they had lost during the diet.

➡️ How recent dieting behaviour has been shown to predict future weight gain.

➡️ So, I discuss what else you can do.

✔ Remember there is a ripple effect to every healthy change. Downstream things will look different.

Photo taken by @gerrymooneydub
@yvonne.hogan.5 writes beautifully and truthfully about her own experience
Mindset advice discussed by the lovely @annagcork and movement by the fab @mrsbodybyrne

An auld favourite Frozen Yoghurt Bites Simply

An auld favourite

Frozen Yoghurt Bites

Simply
➡️Pour the yoghurt into the silicon tray. E.g. vanilla
➡️Place your favourite ingredients on top. E.g. blueberries, walnuts, raspberries, dessicated coconut
➡️Pop into your freezer!

💆🏿‍♀️They take a while to eat. So, perfect if you have a child that needs to chill out for a while 😂

Usually presented as a sloppy mess... but always e

Usually presented as a sloppy mess... but always eaten. I also make a few days worth in a big box that I keep in the fridge.

There's 20 g of protein in a bowl which is enough for most people at a meal. It's full of fibre which should help keep you nice and full as well as help manage energy.

For extra protein you can use quark, skyr or Greek yoghurt as well as protein milk. I'm not mad on the taste of protein powder in my overnight oats but you may like that. You do you.

I usually shake the package of seeds and nuts into it. I would be lying if I told you that I actually measure them out. I put it in as a guide to save me answering questions on portions! You may prefer 1/3 cup of each or 1 cup etc... Let your hunger and satiety guide you.

I often use ground nuts and seeds as my son usually insists on eating half of mine as well as his 😁

A study investigated whether weight gain was assoc

A study investigated whether weight gain was associated with dieting and/ or genetics.

4129 individual twins from the population-based FinnTwin16 study (90% of twins born in Finland 1975-1979).

Weight and height were obtained from surveys at 16, 17, 18 and 25 years, and number of lifetime intentional weight loss episodes of more than 5 kg at 25 years.

Intentional weight loss episodes predicted accelerated weight gain and risk of overweight.

The odds of becoming "overweight" by 25 years were significantly greater in subjects with 1 and 2+ intentional weight loss episodes compared with none.

👶🏻👶🏻In identical twins ➡️ at least 1 intentional weight loss episode ➡️ heavier at 25 years than their non-dieting twins.

👶🏽👶🏼In non identical twins ➡️ twins with intentional weight loss episodes gained progressively more weight than non-dieting twins at 16 years and at 25 years.

Their conclusion:
👩🏿‍⚕️Our results suggest that frequent intentional weight loss episodes reflect susceptibility to weight gain, rendering dieters prone to future weight gain.
👦👦The results from the identical twins suggest that dieting itself may induce a small subsequent weight gain, independent of genetic factors.

👩🏽‍🔬 Interesting study. Would love to see what happened after... Another study to add to the cons list for dieting. 1 study doesnt tell us everything or give the full picture. Approach to weight loss is important to consider, as well as support taken. I mean, you can't compare a madly restrictive approach that is full of gimmicks to a sensible plan. Studies mean more when the results are reproduced in a different study. But... I felt important to share. Hopefully it makes even 1 person stop for a sec and wonder "is this the healthiest thing to do?" (physically, mentally and soul-fully).

Fit summer week 3 in today's @independent.ie along

Fit summer week 3 in today's @independent.ie alongside @annagcork and @mrsbodybyrne

I discuss

➡️ You can become healthier without losing a pound.

➡️ How the diet industry has cashed in on our health fears.

➡️ That failure is the expected result when provided with something completely unsustainable.

➡️ ...not all diets turn into eating disorders, but a lot of eating disorders started with a diet.

➡️ Food myths

And more!

📷 by Gerry Mooney @gerrymooneydub

Check out @yvonne.hogan.5 article to see how she's getting on!

A study found that the average amount people paid

A study found that the average amount people paid in order to lose 1 kilogram (2.2 lb) was €128 (€90 - €180) for a slimming club and €451 (€322 - €608) for a drug called orlistat.

There's so many myths about dairy... So, I thought

There's so many myths about dairy... So, I thought I'd continue my journey of dispelling those myths while also pointing out potential health benefits.

With the warmer weather it's lovely to have a refreshing breakfast like Greek yoghurt, berries and oats. I often throw in some nuts or seeds too. If I remember to add it, the likes of cinnamon is a nice touch too (see previous post on possible health benefits of cinnamon).

My mums mad into a chopped apple with granola and milk at the moment. I suggested walnuts too but she was having none of it. 😁

🍓🥛🌰🍌 What's your favourite dairy-rich meal option?

We live in a world that tells us our body is wrong

We live in a world that tells us our body is wrong and we don’t know how to feed it. This couldn’t be further from the truth. We’re born knowing how much fuel our body needs. If we trust our body, experience and knowledge we can make choices around food that feel good.

You may have lost your food freedom but intuitive eating can help you learn to reclaim it.

I'm in the @independent.ie today chatting about intuitive eating if you fancy learning a bit more?

You'll also get advice from @annagcork and @mrsbodybyrne as well as hear how @yvonne.hogan.5 is doing.

📷 by Gerry Mooney @gerrymooneydub

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