Nutrition Blog

Staying Well While Staying Home

Staying Well While Staying Home

The importance of good wellness over the next few weeks and beyond! With everything going on in these uncertain times, we must think positively about what we can control. As always, our lifestyle habits will have an effect on our overall health and wellness....

Importance of a Healthy Immune System

Importance of a Healthy Immune System

The Importance of a Healthy Immune System A healthy immune system can protect us from illness so we need to support this through our diet and lifestyle choices.   The best approach is a balanced diet, rich in fruits and vegetables with good sources of protein, fibre...

Sustainable Packaging at Gourmet Fuel

Sustainable Packaging at Gourmet Fuel

GourmetFuel announce use of new environmentally conscious and sustainable packaging Here at GourmetFuel, we are all about doing our part in the battle for a more sustainable and environmentally conscious way of business. We are working with new and innovative...

12 Weeks to Summer

12 Weeks to Summer

12 Weeks to Summer – What is your kCal magic number?We are all dreaming of Summer and hoping to relive the scorcher we had last year. Now is the time to take control of your goals and make sure you are the healthiest you can be to enjoy the Summer season. The most...

Setting Goals For The New Year!

Setting Goals For The New Year!

Setting your New Year’s goals! The New Year is a great time to reassess where you are in your life, where you anticipated you would be and it’s a great time to re-evaluate your goals. You know you can start again with a fresh sheet and do what’s important to you. Goal...

Our survival guide for this Christmas period!

Our survival guide for this Christmas period!

The festive period can be filled with temptation and indulgence, it can be a struggle to stay on track with nutrition.  Of course, it’s okay to enjoy yourself over Christmas and the New Year, and take a well-earned break. But maintaining balance is key to long term...

Healthy Hamper from Irish Life Health

Healthy Hamper from Irish Life Health

Welcome to the Irish Life Health Healthy Hamper by GourmetFuel! We want you to sample the meals that GourmetFuel supply through the Parenting Path benefit, 'Welcome Home Hamper'.  To claim your Healthy Hamper please follow the following steps! Click the Button below...

Drinking your Calories this Party Season

Drinking your Calories this Party Season

When it comes to Nutrition, sometimes we forget just what is in the drinks that we consume each day. And we don’t just mean Alcoholic drinks…. Without a doubt, your local Coffee Shop has marketed a new ‘Christmas Wintery’ themed drink this season, am I right? And am I...

A Vegetarian’s Guide to Surviving Christmas

A Vegetarian’s Guide to Surviving Christmas

A Vegetarian’s Guide to Surviving ChristmasChristmas is a magical time, filled with family, friends and festive feasts, and it could be easily said that Christmas Dinner in many households, is the most important meal of the year. But what if you’re a Vegetarian? Can...

Take a Well Deserved Break- It’s Christmas After All!

Take a Well Deserved Break- It’s Christmas After All!

Eating a healthy, balanced diet is crucial, but the Festive Season is a perfectly good excuse to indulge in all our favorite Christmas treats (just not too much!)So you have worked hard all year. Some of you have micro managed your macros, counted calories and...

How to use your Christmas leftovers…

How to use your Christmas leftovers…

We can’t resist a stuffing sandwich, complimented by a relish, cranberry sauce or even some mayo! Turkey works great in curries! It’s also a great way to add some different flavours during the Christmas time! We know there are rarely leftover vegetables, but if you...

October Breast Cancer Awareness Month 2019

October Breast Cancer Awareness Month 2019

We encourage you and the women in your life to be breast aware!Early detection is your best defence against breast cancer! Current Breast Cancer statistics in Ireland: 1 in 9 women will develop breast cancer in the course of their lifetime Incidence of male breast...

Get Moving!

Get Moving!

As a nutritionist, my area is of course food, but it all falls into the category of ‘health’. TheWHO definition of health is complete state of physical, mental and social wellbeing and notmerely an absence of disease or infirmity.” When we speak with our clients,...

The Mediterranean Diet

The Mediterranean Diet

The Mediterranean Diet As a Nutritionist, I often get asked what I think the best diet for good health is. Of course, there is no‘one size fits all’ when it comes to Nutrition, but if I’m being honest, its’s hard to find many faultswhen it comes to a Mediterranean...

The Importance of eating healthy as you get older

The Importance of eating healthy as you get older

The Importance of eating healthy as you get older It’s no secret that as we age our metabolism slows and often appetite suppresses. We are more susceptible to illness and accidents. With that said, focusing on maintaining a healthy, balanced, adequate diet is going to...

Post Pregnancy Misconception

Post Pregnancy Misconception

5 Post Pregnancy Misconceptions It’s time for weight loss & calorie deficit Losing pregnancy weight might be at the fore front of your mind, but what you must remember is, a certain weight gain is normal in pregnancy. After your baby arrives it’s more important to...

The Key To A Healthy Skin

The Key To A Healthy Skin

Youthful, clear, radiant skin is something most of us aspire to have, and with women in Ireland estimated to spend over €10,000 euro on skincare alone in their lifetime, skin health is clearly something we are willing to invest in. However, you can buy as many lotions...

Is ‘Diet’ a Dirty Word?

Is ‘Diet’ a Dirty Word?

Is ‘Diet’ a Dirty Word? Diet has now developed this almost negative connotation in the nutrition and health industry. A dirty word. It has lost its original meaning: Diet – The kinds of food that a person, animal, or community habitually eats. To the more socially...

Anyone For Eggs?

Anyone For Eggs?

The Mighty Egg! This little powerhouse of nutrition is just full of goodness and versatility. How do you like yours?Eggs, a versatile ingredient, are a concentrated source of minerals and nutrients, making them a great addition to a healthy balanced diet. Cheap,...

Anti-Inflammatory Diets

Anti-Inflammatory Diets

Anti-Inflammatory DietsIn honour of National Arthritis Week, taking place from 8th-14th April, we thought there was no better time for an article on Anti-Inflammatory diets, a way of eating that protects our cells and our organs from low level chronic inflammation by...

Don’t be an April ‘fad-diet’ Fool!

Don’t be an April ‘fad-diet’ Fool!

Don’t be an April Fool and Fall for these Foolish Fad Diets!The internet is a broad place, although it has opened many eyes to access information easily and seamlessly, it has also developed into an environment of fake news and misleading claims. Governing bodies are...

Is Coffee Bad For You?

Is Coffee Bad For You?

Is Coffee Bad For You? Ahh, coffee! As I sit here writing this with my essential morning coffee in hand, it’s hard to imagine getting through a working day without a warm mug of strong brew.  I didn’t used to be like this, my coffee addiction only manifested itself...

Are you a night time eater?

Are you a night time eater?

Struggling in the evenings? Read our tips to help keep you on track!You’re making the right meal choices, hitting your step count and still struggling to see the benefits. Feeling deflated after your January total overall? Sometimes diving two feet first can take its...

Ditch your Valentine – Love your heart instead!

Ditch your Valentine – Love your heart instead!

You may be a hopeless romantic, but don’t allow your Heart Health to be the same. Don’t worry, if you don’t have a Valentine this February 14th, let GourmetFuel be your Sweetheart. These 14 tips for a more healthy heart is our gift to you: Eat less Salt: The...

Is Fruit Bad For You?

Is Fruit Bad For You?

Is Fruit Bad For You?As a Nutritionist, it’s worrying the amount of people who come to me proudly admitting that they are avoiding fruit. Not because they don’t like it or because they prefer other snacks, just simply because they believe that fruit is bad. For the...

The CICO Diet

The CICO Diet

CICO (Calories In – Calories Out) For me, a healthy life is all about balance.  Balance between work and play, exercise and rest, family and friends.  A healthy lifestyle is underpinned by choosing the right foods to create balance in our diets along with regular...

8 Lifestyle Changes for Weight Loss

8 Lifestyle Changes for Weight Loss

These 8 tips will help you on your way to achieving your goals and maintaining your results.There’s no magic potion or secret formula. We all know eating less (of the bad things) and moving more (Output vs Input), is the key to weight loss. EAT BREAKFAST: We all know...

Ditch the Detox- Why Your Body Needs Real Food to Thrive

Ditch the Detox- Why Your Body Needs Real Food to Thrive

Whether its eating a diet consisting only of cabbage soup, downing gallons of cucumber water or sipping on ‘detox’ teas, we’re all familiar with the concept of a detox diet. But before you pick up the juicer or put your feet up with a mug of ‘skinny tea’, let me tell...

6 Scary Truths About Salt

6 Scary Truths About Salt

6 Scary Truths About SaltHumans need Salt to survive. It’s that simple. However, we are simply eating too much Salt, which as we are all aware, has frightening effects on our bodies. The current recommendations for Salt is no more than 6g a day for Adults. However, in...

Fitness After 40

Fitness After 40

Fitness After 40Two months before turning 40, I competed in the Ironman World Championships in Hawaii. If someone had suggested to me 7 years earlier I would be on the start line of such a prestigious race I would not have believed them. I couldn’t swim a length of a...

Why Is Gut health So Important?

Why Is Gut health So Important?

The Importance of Your Gut HealthWith the growing market for Gut boosting foods such as Kimchi and Sauerkraut, it seems clear that taking care of our guts is becoming more popular than ever. There are trillions of bacteria in our gut, so many that we can almost...

How to enjoy the 20 of your 80/20?

How to enjoy the 20 of your 80/20?

5 tips on how to enjoy the 20 of your 80/20 sensibly?The 80/20 concept promotes and teaches moderation and balance. Although ‘everything in moderation’ is a well-known concept, it helps to have structure on this when it comes to your own healthy eating so as to avoid...

WHO identifies a healthy diet as the key to being healthy

WHO identifies a healthy diet as the key to being healthy

According to the WHO, a healthy diet is the number 1 top tip for a healthy life.We are bombarded with information on the best way to live a long wholesome life. The World Health Organisation (WHO) cited ‘a healthy diet’ as the top tip for achieving and maintaining...

Autumn Soups

Autumn Soups

What a Souper-Star!!!I love autumn! Although we’re seeking out the last of the summer heat at the moment, I adore this time of year when it’s harvest time and the leaves are turning brown.  I think of apples, blackberries, conkers, cozy jumpers and long walks in the...

Beating the Sedentary Lifestyle

Beating the Sedentary Lifestyle

Beating the Sedentary Lifestyle Modern life has resulted in many of us adapting to a sedentary lifestyle. If you are desk-bound at work and sit on your journey to work, you likely fall into this category. Sitting, which has been dubbed “the new smoking”, comes with...

Sports Fuel

Sports Fuel

With all that glorious weather out there, it’s great to see so many people out playing sport and taking advantage of the long days to get some extra activity in. Whatever sport you play there will be off-season, pre-season and on-season! So, depending on where you’re...

7 Secrets to a Successful Summer

7 Secrets to a Successful Summer

7 Secrets to a Successful SummerWith Summer in full swing and the sun shining, it’s easy to put our Nutrition on the back burner. With temptations around every corner, summer time healthy eating can be hard. It’s hard to resist a lazy Sunday afternoon BBQ, a creamy 99...

Improving Your Performance Through Diet

Improving Your Performance Through Diet

Improving Your Performance Through Diet Whether you’re a competitive runner or just run for fun, one thing is certain. With the arrival of summer, the number of races taking place and our desire to run will increase. So we thought we’d give you some nutritional tips...

Veganism – Should we all be converting?

Veganism – Should we all be converting?

Last Year, the British Dietetic Association (BDA) announced that a well planned Vegan diet can support healthy living in people of all ages.However, although I 100% agree with their statement, and fully believe that we should all be eating more plant-based foods, I...

The 80/20 Concept

The 80/20 Concept

The words ‘diet’, ‘clean eating’, ‘detox’ are often associated with fads and failures, but the 80/20 principle is no diet. It’s a lifestyle modification that can lead to sustainable changes. Depriving and limiting ourselves is a thing of the past and is not...

The Keto Diet

The Keto Diet

The Ketogenic Diet – known as ‘keto diet’ – is definitely having it’s moment in the limelight with plenty of celebrities throwing their name in the hat as an advocate. With the increased popularity and buzz word ‘keto diet’ flying around social media and our gyms it...

Celebrity Diets – The Alkaline Diet

Celebrity Diets – The Alkaline Diet

The Alkaline Diet gaining popularity among Celebrities, is based on the theory that our modern diets are causing our bodies to increase acid productioncausing increased fat and subsequent weight gain.High acidity levels in our bodies has a suggested link to...

Falafel – A Powerhouse of Vitamins & Minerals

Falafel – A Powerhouse of Vitamins & Minerals

With a hot and crispy exterior and a fluffy, flavoursome middle, Falafel has gained popularity in recent years as a fast food staple for Vegetarians.Usually a fried delicacy, here at GourmetFuel (like always) we have put a healthy twist on this Middle Eastern...

Is Low Carb better than Low Fat for Summer weight loss?

Is Low Carb better than Low Fat for Summer weight loss?

Every day in GourmetFuel HQ, we get emails and calls about weight loss. Questions like: “Is a low carb diet better than a low fat diet?” “How much weight will I lose?” The answers to these simple questions can be quite complex and are totally subjective to the...

The Importance of Micronutrients for Exercise

The Importance of Micronutrients for Exercise

Micronutrients are essential nutrients, needed to sustain life but in small quantities and include vitamins, minerals, antioxidants and phytonutrients.Most of us are aware that vitamins and minerals are vital to our health.  A balanced healthy diet should give us all...

Do you wish you had more energy?

Do you wish you had more energy?

Every living organism requires energy to maintain life.Every breath, beat of our heart, thought, and movement requires varying amounts of energy. How do we measure energy? Energy is measured in Joules or Kilojoules but normally when we talk about energy from food or...

Are you drinking too much water?

Are you drinking too much water?

Probably not!!! Water really is the key to a healthy body.  Being fully hydrated should be your daily goal, so we need to drink water.  Our bodies are two-thirds water.  Our blood is 90% water and our muscles are over 70% water.   The functioning of all our cells and...

Top Reasons Why You Should Eat More Fish

Top Reasons Why You Should Eat More Fish

Public health authorities conclude that the Irish population should eat more fish, particularly so given our island nation status.This is such a shame when we have so many nutrient rich options here on our little island. The increasing positive evidence of fish...

Top Nutrition Tips for Your Pregnancy

Top Nutrition Tips for Your Pregnancy

During Pregnancy your baby depends on what you eat to fuel its growth and development. Even before becoming pregnant, our preparation with nutrition is vital to ensure our bodies are in optimum condition to carry a child. A well-nourished mother is the first step to a...

Your friends are going Gluten Free. Should You?

Your friends are going Gluten Free. Should You?

Your friends are going Gluten Free. Should You?If you are in the 1% of the population that has Coeliac Disease, then yes, you should. If you’re not a Coeliac…then you probably don’t need to go gluten free! What is Gluten Anyway? No, it’s not an evil additive that...

You can’t get enough protein if you’re vegetarian!

You can’t get enough protein if you’re vegetarian!

You Can’t Get Enough Protein If You’re Vegetarian – Really??? As someone who does not eat meat, I get this comment hurled at me weekly. It seems that for the most part, people still believe that meat plays an essential part in a healthy diet and struggle to break away...

Getting The Most From Your Gym Membership Through Nutrition

Getting The Most From Your Gym Membership Through Nutrition

Gym membership sign-ups sky rocket in Jan/Feb, but reaching your fitness goals requires a sustainable well balanced and healthy intake of nutrition. Getting to the gym is only the beginning of the battle.Finding you’re just too exhausted the next day for round two?...

Are Summer Bodies Really Made in Winter?

Are Summer Bodies Really Made in Winter?

We often find ourselves trying to achieve our beach body goals no more than 2 weeks out from our Summer holiday.The increased public focus on the perfect beach body from May onwards often tempts us to look for a quick fix on how to lose weight for our summer holiday....

Wasting your Time and Money on Supplements?

Wasting your Time and Money on Supplements?

Does your workout really count if you don’t guzzle a protein shake straight after?Sport Supplements, also called ergogenic supplements, are used to improve performance. It is thought that 20% of people who go to the gym more than twice a week are regularly consuming a...

Should You Go Carb Free?

Should You Go Carb Free?

Not an hour goes by here at GourmetFuel where a customer doesn’t ask us if they should go carb free, so we thought it would useful to clear up any confusion surrounding the Mysterious Macro that is a Carbohydrate.Dr. Atkins, who had the philosophy that ‘Carbs are bad’...

Muting the ‘Macro’ Misconceptions and Myths

Muting the ‘Macro’ Misconceptions and Myths

We hear about ‘Macros’ all the time, but what really are they, and what part do they play in a healthy diet?Nowadays, with the increased interest in healthy eating and fitness among some populations, many buzzwords get thrown around, but do we know what they mean, and...

Men’s Health Awareness & Movember

Men’s Health Awareness & Movember

Men’s health is a huge public health topic and it is important that we don’t overlook  it. Although November is Men’s Health Awareness Month, we must keep focus throughout the year. Don’t hesitate to contact me with your nutrition and health queries here  Across the...

Mental Health Week 2019

Mental Health Week 2019

WE ALL NEED SOMEONE TO TALK TO, SOMEONE WHO LISTENS, SOMEONE WHO UNDERSTANDS. Positive mental health contributes to your overall well-being Last month there was an important date in the health calendar – Mental Health Day 2019.  For many, it probably meant nothing but...

Benefits of Seasonal Eating!

Benefits of Seasonal Eating!

We’ve come to terms with the fact long summer days are now behind us, but with the arrival of autumn comes a host of yummy, seasonal fruit and vegetables for us to enjoy! Root vegetables like sweet potato, butternut squash, turnips and potatoes as well as apples,...

September – a big sporting month!

September – a big sporting month!

September is a great sporting month for Irish folk, between the GAA Hurling and Football All Ireland Finals, World Cup qualifying matches, rugby season kicking off, Irish Soccer League games and not to mention prep for the Dublin Marathon. In the words of Paudie...

The all new Seafood Paella by GourmetFuel

The all new Seafood Paella by GourmetFuel

Made with Crayfish, haddock, mussels and salmon and arborio rice just like a traditional paella! This is comfort food – Spanish style!The seafood in this dish also means it’s a great source of heart-healthy Omega-3 oils as well as a host of vitamins and...

The 4 Weeks to Summer Maintenance

The 4 Weeks to Summer Maintenance

4 Weeks to Summer MaintenanceCongratulations, you’ve been doing so well and are on target to reach your goal. But what now? This isn’t the time to revert to old habits. From now you should see some positive new behaviours adopted and it shouldn’t seem like some...

What Is Your Employer Feeding you?

What Is Your Employer Feeding you?

What is your employer feeding you?With Ireland’s National Workplace Wellbeing Day come and gone, are you getting the best support from your employer when it comes to your workplace food? The focus of employers has shifted to wellbeing in an attempt to build the...

What can you achieve in 8 weeks?

What can you achieve in 8 weeks?

8 Weeks to Summer – What can you achieve?Eight weeks, about 56 days. A lot can be achieved in such a time, but exactly to what extent is this change significant, rewarding and maintainable. Setting goals is important, we explored this in our Setting Goals for the New...

Go Green for St. Patrick’s Day

Go Green for St. Patrick’s Day

Go Green for St. Patrick’s Day! With St. Patrick’s Day approaching there’s no better time to go green and talk about leafy greens! Disliked by far too many due to their bitter taste (and childhood memories of being force fed soggy cabbage at the dinner table!), they...

Get Back On Track

Get Back On Track

t’s so easy to fall of the wagon and over indulge at Christmas time and with so many tasty temptations, who would blame us? However, the time to get back on track is now, so if you’re looking for some expert advice, a GourmetFuel Meal Plan not only means you will get...

GourmetFuel: Year in Review

GourmetFuel: Year in Review

2017 has been a special year for the GourmetFuel family. We’d like to thank all our fantastic clients who have supported us throughout the year. We wish you all a fantastic New Year and look forward to helping you reach your goals in 2018! Customer Comments from...