Diet & The Menopause
Spectrum Nutrition Blog
by Julie Farrar
3M ago
Definition of menopause Menopause usually occurs in people who menstruate between the ages of 45-55. Menopause happens when no period has occurred in 12 months. Menopause can happen naturally due to hormonal changes but also following surgical removal of the ovaries or uterus or due to treatments like chemotherapy.  People often experience symptoms prior to the menopause – this is called perimenopause. Symptoms can include hot flushes, joint pain, headaches, irregular periods, mood swings and brain fog. These symptoms are due to reduced oestrogen levels and can st ..read more
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Stress eating: How to understand and overcome emotional eating
Spectrum Nutrition Blog
by Julie Farrar
5M ago
Emotional eating is something that most of us have experienced, but how severe and how frequent this is can vary a lot between different people or at different times in our life. This article explores what emotional eating really means and how we can respond to this in a compassionate and helpful way.   What is emotional eating? Emotional eating was originally defined as eating in response to ‘negative emotions’ like sadness, anger, and stress.  As we are always experiencing some form of emotion, it can be debated that all eating is emotional to some degree; however, what ..read more
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Foods with high water content to help you stay hydrated
Spectrum Nutrition Blog
by Julie Farrar
6M ago
With the temperatures rising in Ireland, it is important we drink plenty of fluids to help us stay well hydrated.  According to the European Food Safety Authority (EFSA), adult women and men should drink around 2L and 2.5L respectively. There are some foods that are also great sources of water. It is estimated that when we are relatively sedentary, food supplies approximately 20% of our water intake (although this can be variable, depending on the types of food consumed) Below are some food ideas that you can include in your diet to maximise your fluid intake Cucumber ..read more
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Intermittent Fasting (IF)
Spectrum Nutrition Blog
by Julie Farrar
7M ago
Intermittent fasting (IF) has been in the spotlight for the past few years. These diets are often promoted as boosting health, facilitating weight loss, and encouraging healthy ageing. However, as with all diets, we need to take a look at the scientific evidence to see whether IF is actually helpful for a healthy lifestyle. What is intermittent fasting? This involves alternating periods of fasting and eating. There are a few different types of IF. These often focus more on when you eat, rather than what you eat. However, some versions of IF specify certain food or calorie restrictions within t ..read more
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Thyroid Health And Your Diet
Spectrum Nutrition Blog
by Julie Farrar
1y ago
Our thyroid gland plays an important role in our bodies and whilst no specific food or supplement can treat a thyroid disorder, there are some things worth mentioning that can optimise function. Dietitian Aislinn explains all. What is the thyroid gland and what are its functions?  The thyroid gland is located at the front of the neck and regulates metabolism, cholesterol and calcium blood levels, body temperature, brain development and the heart and nervous system (1).   What is hypothyroidism?  Hypothyroidism, or underactive thyroid ..read more
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Managing PCOS Through Diet And Lifestyle
Spectrum Nutrition Blog
by Julie Farrar
1y ago
September is Polycystic Ovary Syndrome (PCOS) awareness month. A disorder affecting up to 10% of women, Dietitian Rebekah Boardman takes a look at common symptoms and how diet and lifestyle can play a role in managing it. What Is PCOS? Polycystic ovary syndrome (PCOS) is the most common hormonal disorder affecting how a woman’s ovaries function. Common features include: Irregular periods High amounts of androgens (a group of hormones) in the body Enlarged ovaries, filled with fluid sacs that surround the eggs What Are The Symptoms Of PCOS? Different symptoms may be experienced, ranging ..read more
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How Do I Know If A Recipe Is Healthy?
Spectrum Nutrition Blog
by Julie Farrar
1y ago
Using social media platforms daily, many of us get nutritional information, advice and recipes from people we follow. This advice can come from a range of different people, such as health professionals, celebrities or even friends sharing photos of what they’ve cooked. However, when it comes to nutritional advice or information, it’s important to get this from qualified dietitians and nutritionists. Recipes posted online from the general population may offer ideas and inspiration and this is great. However, we’re seeing more and more viral recipes that are perceived as “healthy” but may not ac ..read more
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Should We Use Food As A Reward?
Spectrum Nutrition Blog
by Julie Farrar
1y ago
Children, and indeed often adults, are often rewarded with food if they have done something that deserves praise and acknowledgement. Examples include getting a good result in school, playing well during a sporting event, being well-behaved at the dentist, or perhaps doing some jobs around the house. Sweet, processed foods, such as chocolate, biscuits, cakes, crisps, etc., are generally the type of foods that are used as rewards. These types of foods are high in sugar, fat and salt and are not needed as part of a balanced diet. Rewarding children with food can create unhealthy eating behaviour ..read more
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When Do I Need To Take A Supplement?
Spectrum Nutrition Blog
by Julie Farrar
1y ago
A balanced diet provides your body with energy (calories), vitamins and minerals and is important for your overall health and wellbeing. A “food first approach” for nutrients and vitamins is recommended, as these are more easily absorbed by the body. Supplements are used to “supplement” your body when vitamins and minerals cannot be obtained from diet alone. There are many different supplements available in pharmacies, health food stores and supermarkets. If you are going to supplement your diet it is important to first ask yourself, “what is it that I want to achieve by supplementing my diet ..read more
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10 Easy Tips For Healthy Weight Loss
Spectrum Nutrition Blog
by Julie Farrar
1y ago
Fad diets are everywhere but are neither healthy nor sustainable in the long run. Dietitian Rebekah lists her top tips for healthy weight loss that can be maintained. A person’s weight increases if they consume more calories than what their body needs, and they do not burn off the additional calories through exercise. If a person consumes too many calories, these calories are stored as fat in the body. Every person has a BMR (Basal Metabolic Rate) this is the number of calories that a person needs before they do any exercise. This is based on a person’s age and weight. The heavier a person is ..read more
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