Solace Holistic Centre

Sands Quay

Clonakilty

sarah@vitalise.ie

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Tel: 087 6080103

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October 9, 2017

Hormones are like our internal messengers and our bodies are constantly responding to and acting on these signals. For example, at ovulation, usually around Day 12 – 14 of a woman's menstrual cycle, increased estrogen levels trigger a sharp rise in Luteinizing Hormone (LH) from the pituitary gland, causing release of the egg from the follicle. Another example would be after eating, our body responds to the level of glucose by releasing the hormone insulin which signals the body to store glucose as glycogen.

A hormone does not exist in a vacuum. Some hormones dramatically affect other hormones; high levels of one can interfere with the action of another. Hormones also respond to the sleep/wake cycle of the natural world. 

When hormones work in sync you will feel balanced, healthy, happy, and you will have vitality and energy. When out of balance, you may feel worn out, have moods that are up and down, find it hard to lose weight and generally feel out of sorts. Hormone imbalance can manif...

September 28, 2017

As today is National Fitness day in Ireland, I thought I would write a post highlighting the importance of nutritious food and movement. I have been following Katy Bowman who coined the phrase 'nutritious movement' for the last few months. She is really inspiring and is definitely worth checking out. Her website is https://nutritiousmovement.com/. She talks about how sedentary our lives have become with office work, driving, sitting at computers, watching tv etc. Looking back over a typical day the average person (myself included) sits a lot!

Katy has great ideas about how to incorporate more movement in to our daily lives. Often times we put things in to categories, exercise being one of them - something we need to make time for in our busy schedules. Making time for exercise can be difficult, or it can be the case that we start off well but our motivation begins to lag after a while. Wouldn't it be great if we could make our environments more conducive to movement? So that exerci...

September 19, 2017

I gave a talk on nutrition for energy at our free baby massage morning at Solace Holistic Centre. Here is the recipe for the energy balls that I made for our tea break. Read on for information on the health benefits of the ingredients used...

September 1, 2017

It is school time again! Back to the routine of preparing lunches for the kids every day. I have noticed in the last few years that I start out really well with lunch box ideas, but as the weeks go on variety begins to lack and lunches start looking the same from one day to the next! This year I hope to vary it more and to keep it interesting and tasty for them. A typical school lunch for my 6 year old boy would usually consist of an almond butter sandwich, cut up cucumber, carrot, apple, some berries or olives, and a few dates or raisins. 

Fruit and vegetables are a good way to get lots of colour in to kids lunchboxes. Go with the seasons and pack lots of berries at the beginning of the school year, then moving on to mandarins, apples and pears over winter, and peaches, plums and apricots at the end of the school year. Cucumber, peppers, olives, carrots and mangetout all work well in lunchboxes too.

Growing kids need carbohydrates to fuel their brains, but they also need healthy fats an...

August 15, 2017

5 nutrition tips for healthy skin

June 12, 2017

Energy levels may start to dip during exam time and with stress levels up, it can be difficult to concentrate. Reaching for sugary foods and drinks can be tempting at this time, but these inevitably lead to energy slumps. There are certain foods that the brain needs to function at its best. Include these foods to support your brain and body, and to make sure you function at your best during exam-time.

 Oily fish, seeds and nuts: Omega-3 fats in oily fish such as salmon, mackerel, sardines and anchovies help the brain to function optimally. Our body does not make omega 3 so it is essential that we get it from our foods. Oily fish is the most effective source of omega 3. Plant based sources include flaxseed oil, pumpkin seeds, walnuts and hemp seeds.

Wholegrains: Energy levels that are sustained and do not rise and fall dramatically will support our mood and our ability to concentrate. Replacing white bread, rice and pasta with good quality whole grains such as brown rice, quinoa, who...

June 5, 2017

Healthy snacks to maintain energy while studying for exams

February 16, 2017

There have been many studies done on the healing properties of turmeric. The compound in turmeric, called curcumin, is proven to be one of the most anti-inflammatory compounds in the world. More effective than aspirin and ibuprofen, and without the harmful side-effects.

Why are anti-inflammatory foods so important?

Many chronic diseases such as obesity, hypertension and type 2 diabetes have an inflammatory element to them. Chronic inflammation in your digestive tract plays a part in Crohn's disease and Ulcerative Colitis. If someone has chronic pain it means there is inflammation in the body. The word chronic here is important because acute or short-term inflammation is part of the healing process during injury, but chronic or long-term inflammation left unchecked causes damage to the tissues of the body and is a major risk factor for many diseases. 

To help keep inflammation in check include other anti-inflammatory foods such as oily fish, ginger and berries; and reduce your in...

February 8, 2017

The Mediterranean diet has maintained popularity over the years and is linked with many health benefits including prevention or reversal of heart disease and type 2 diabetes, improved cardiovascular health and reduced risk of stroke, rheumatoid arthritis and Alzheimer's, and improved overall health and longevity. The Mediterranean diet is not only about food; it also includes a way of life that is savoured and enjoyed.

The climate and way of life in the Mediterranean may be different to our own, but how can we make sure that we incorporate these health benefits into our daily lives, and not just for one or two weeks of the year?

Below I have listed 5 things which will hopefully improve your health and wellbeing, while you wait for your next holiday!

1. I know it is easier said than done, but I'll say it anyway - relax! That feeling of wellbeing while on holiday comes from being relaxed. Everything in our body works better when we don't have unnecessary stress hormones calling the shots. O...

January 31, 2017

I will be doing a series of talks on hormone health starting from March 2017. I will be discussing PMS, fertility and natural birth control, among other things.

Sometimes we can think of our hormones as a nuisance. 70%-90% of women suffer from premenstrual symptoms every month, these symptoms can range from mild to severe. In my first talk of the series I will be discussing natural solutions to PMS so that we can come to understand our hormones in a different way and take control of premenstrual symptoms. Come join me - send a text to book your place.

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