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“Lose weight - Cement better habits - Develop a positive relationship with food ”

Nutritionist Paula Duggan

I’m Paula Duggan and I am a Nutritionist based in Kerry. I specialise in nutrition coaching, weight loss, workplace wellness and I also offer nutrition & sports nutrition talks in schools. I am based in Dingle however, I work with clients predominantly online and in addition I travel all over Ireland for corporate work & school talks.
While I am extremely passionate about nutrition, I have a very balanced and relaxed approach to my diet and I most definitely consider myself a foodie. In other words I enjoy my food.
There are so many extremes in the world of nutrition, honestly I find a lot of it very negative. I really try to encourage inclusion as opposed to exclusion, its a much more positive approach. So yes to clarify, I eat meat, dairy, carbohydrates & gluten!
My nutrition & weight loss programs help women piece it all together. My programs are easy to follow. I offer clients lots of support & encouragement, practical tips & ideas and lots of simple & tasty recipes. Lastly, you will also get a good dose of my personality & sense of humour! In other words, I am not a boring Nutritionist!

Feel great, more energetic & in control!

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INVEST IN YOURSELF

Group Weight Loss Program for WOMEN - Was €175 ... Now €150

(Offer ends 30th Nov) 10-weeks - lots of encouragement & support, daily tips & motivation

Online

1:1 Private Weight Loss Program - Was €275 ... Now €225

(Offer ends 30th Nov) 10-week private online program - lots of support & encouragement, daily tips & motivation

Online

Weight Loss / Nutrition Consultation €100

One-off consultation - educational & motivational session

Online / Face:Face

Face to Face Weight Loss Program €350

6 appointments - privacy - accountability - support & motivation

Face:Face

pauladuggan_balancenutrition

No filter ... usually not a fan of fog and we get

No filter ... usually not a fan of fog and we get plenty of it in Dingle but this was very cool!! Only 3pm ... kinda looks like night though .. doesn’t it?!

#dingle #dinglepeninsula #dingleirland #sceniclocations #scenic #fog #sea #walks

I have a few new followers lately so I thought a l

I have a few new followers lately so I thought a little introduction might be an idea, here is a few things you may not know about me!

😉 I’m from Blarney (and yes I do have the gift of the gab!)

🐂 I grew up on a farm, although I’m kinda proud of it now, I wasn’t too chuffed about it growing up 😉

⭐️ I have 3 sisters, 1 brother and my 84 year old Dad ... who is a legend!

🏆 I was the second fastest girl in my class in primary school but the fastest running up and down steps (yes, I am taking the piss out of myself!!)

📖 I went to boarding school - not a posh one, it was mostly farmers daughters!

🌍 I’ve been living in Dingle ... nearly 12 years ... they say you can’t get a West Kerry man out of West Kerry ... seriously though .. I happily moved here, who wouldn’t!

❤️ We got married on a beach in Australia, we had a whopping 4 guests!

👨‍👦‍👦 We have 3 small people living with us!! They are quite cute!!

🏝 I was 40 last Xmas and I had a big house party, DJ to boot!! I would highly recommend it if you are even slightly contemplating!

👨‍🎓I spent 6 years in UCC studying Nutrition

🇱🇷 I went to America 3 summers while in college, as budding Nutritionists we didn’t observe much Nutrition 🤭

✨Waitressing was my first job. After college, I worked as a nutrition researcher in UCC for a year ... I taught Nutrition for a year ... I worked in a chocolate factory ... I worked in Danone for 2 yrs ... in a pharmaceutical company for 10 years. Then I set up Balance Nutrition!

💚I love cooking ... again ... I always did but I lost my mojo a little after having 3 kids & cooking became more of a necessity and a chore ... I’ve got it back again last few years and especially this year with more time to experiment!

❤️ I love a good night out ... friends, good food and few drinks is just utter bliss to me!

✈️ Travelling is probably my all time favourite thing to do

🥙 I love salad

🥮 I also love cake, carrot is one of my favourite but it has to be homemade!

👗Lastly, I love dressing up, these days I sometimes dress up going to the supermarket as I just want to put something nice on 🙃

#funfacts #pauladuggan #balancenutrition

It’s much more positive to think about what you

It’s much more positive to think about what you should be eating more of rather than what you should be eating less of!! Instead of thinking about the biscuits that you are trying to avoid, think instead I really need to eat more veg, salad, fruit, fish, beans, nuts, seeds, eggs ..... then think about what lovely tasty recipes you could do to increase your intake of these healthy foods and just like that you are now thinking about eating as opposed to not eating!! Which is good!! Food is good 😄

#inclusion #notexclusion #balance #nutrition #moderation #norules #enjoyfood #healthyeating #healthyeatinghabits #healthyeating #healthyeatingtips #mindfuleating #eatmindfully #positiveeating #healthylifestyle #healthyeating #healthyliving

✨BLACK FRIDAY DEALS on my 1:1 Weight loss Progra

✨BLACK FRIDAY DEALS on my 1:1 Weight loss Program and my New Year Weight Loss Program for WOMEN ...

✨1:1 Program €275 ... Now €225 - Start now or in the New Year!!!

✨Group program for WOMEN €175 ... Now €150 - starts in Jan.

✨HURRY!!! Offer ends 30th November

✨CLICK on link in Bio to view offers

Give your loved one something different this Chris

Give your loved one something different this Christmas ... the gift of health and wellness! Take a peek at my selection of Christmas gifts and vouchers now available to purchase. Perhaps this is something you would like for yourself ... give someone a nudge in the right direction!!! See link in Bio!

#gifts #christmasgifts #giftideas #giftideasforher #giftsforher #christmasideasforher #christmasgiftsforher #meaningfulgiftideas #healthygiftideas #xmas #xmasgifts #xmasgiftideas

Baked Chilli Feta - I got this recipe from the cul

Baked Chilli Feta - I got this recipe from the culinary goddess @maguire.lindsay, inspired by the Greeks!!!

• Crumble 1/2 block of feta into a bowl
• Add chopped tomatoes, red peppers, onion, lots of chilli flakes, dried basil & parsley, black pepper and drizzle over 1/2 tsp extra virgin olive oil
• Give everything a bit of a mix
• Bake or as I did put it in the microwave for 90 secs
• Finish of with a squeeze of lemon juice
• Serve with a slice of Wholemeal toast and enjoy, yum!!!!

IS IT ALL ABOUT WILLPOWER A lot of people think

IS IT ALL ABOUT WILLPOWER

A lot of people think it’s about all about willpower and that they should have the willpower not to eat the biscuits in the cupboard and they are somehow a failure if they can’t resist them.

It is about willpower but when you are standing in a queue in a petrol station or in a coffee shop you only have to have willpower for 2 mins, you can do this, you can!!

Don’t tell yourself you have no willpower, you are only subconsciously giving yourself permission to be weak!! Now you can stay strong in the coffee queue as it’s a limited period of time but that’s harder if it is there all night in the cupboard and you know its there!! You’re not weak to want the biscuits - it’s simply human nature!

I can’t make robots out of people, I can just give them the strategies to make it all little easier!

Lastly, willpower is like a muscle, you got to flex it!!!!

#willpower #flexit #strategy

Healthier French toast - something for the weekend

Healthier French toast - something for the weekend!

Yes, it’s usually very calorific in restaurant due to th amount of butter and sugar used but it’s possible to do a homemade healthier of just about everything!

• 2 slices Wholemeal bread
• 75 ml milk
• 1 large egg

• Beat egg & milk
• Pour into a small casserole dish which will fit the 2 slices bread
• Heat your pan, pour a little olive oil onto pan
• Lay bread down and turn quickly (bread which is a day or to old work best!)
• Lay bread down on pan on a medium heat, turn after a few minutes
• Sprinkle with cinnamon
• Turn onto plate and drizzle 1 tsp maple syrup over the 2 slices

Tip! Drizzling the maple syrup over the bread on the plate ... where you can see it ... is best as you will see it and taste it and therefore need less, If you add sugar to the egg mixture you will most likely want the maple syrup too.

Same with butter if you want to add a little butter now is also a good time, it will melt on the pan quickly but if you butter on a little to the finished product you will get that lovely buttery taste even with the tiniest amount!

Develop healthier habits using lockdown ... lots o

Develop healthier habits using lockdown ... lots of motivation, nutrition and weight maintenance tips and recipes. Includes my 7-day e-recipe book, further ideas for dinners every Friday as well as some daily inspiration from my kitchen.

💫Starts Monday ... closing date tomorrow

💫Book through link in Bio

💫Any questions give me a shout

Throw back to summer time, we were meant to be hea

Throw back to summer time, we were meant to be heading to Rosscarbery again for the mid term 😢, when will we holiday again, even in Ireland!! Hence, I’ve already started sampling mulled wine recipes 😉

#summer #lockdown #midterm #westcork #rosscarbery #holidays

A very common question! Essentially the cholestero

A very common question! Essentially the cholesterol naturally found in eggs was assumed to increase your blood cholesterol ... in fact it doesn’t and we’ve know this for a long time however it still comes up all the time ... saturated fat and trans fats increase our cholesterol!

So, to answer the commonly asked question, can I have 2 eggs per day? Yes, for most people this is perfectly fine!

However, beyond this, you need to think about variety and balance. In other words, if you are eating 6 eggs a day you are probably lacking variety in your protein choices and your diet may also be unbalanced, too much of one thing can mean too little of something else e.g. fibre or veg!!!

#eggs #protein #cholesterol

Some salad inspo! Blue cheese (Cashel Blue is my f

Some salad inspo! Blue cheese (Cashel Blue is my fav), Granny Smith apple and everything else in the salad drawer ... I usually add a small handful of walnuts or pecans but I am all out, so I added a few raisins instead for a different texture and a tsp of extra virgin olive oil. Lots of black pepper an a little balsamic vinegar. Melon or pear and walnut works really well too!

#feedfeed #eat #commontable #lifeandthyme #eeeeeats #onmytable #tastemade #forkyeah #yahoofood #buzzfeast #instafeast #onthetable #vscofood #vscocook #beautifulcuisines #heresmyfood #realsimple #foodporn
#darlingweekend #petitejoys #thehappynow #nothingisordinary #livethelittlethings #livecolorfully

Hey, I love chocolate (and cake!) too but somethin

Hey, I love chocolate (and cake!) too but something I really encourage is to look beyond chocolate as a treat ... there are lots of delicious, gourmet, luxury foods that are healthy but can be seen as a treat too. For example, something like crab claws, basically foods we might not eat very often ... or foods we might associate with restaurants or special occasions ... whatever the case, look forward to crab claws or prawns pil pil or a fillet steak as your treat this weekend! This can be the focal point of your treat so if you do want some chocolate too, you can make it small!

Shellfish is high in protein, low in fat and calories and they are delicious!

Pan-fry with a little olive oil, lots of garlic, chilli flakes if you like heat and once on the plate butter them lightly!!! Depending on whether they are a starter, lunch or main, you can serve with salad or salad an a dice o brown bread ...

School nutrition talks now available via Zoom and

School nutrition talks now available via Zoom and thankfully they are working out really well! I did one in the last few days with TYs in Gaelcolaiste Rathfarnam and feedback was great regarding sound quality and engagement!!

Contact me if you are interested in booking me for your school!

There is no magic bullet in nutrition, the additio

There is no magic bullet in nutrition, the addition of one or two “superfoods” will make little or no difference to your health, it’s the overall diet that really counts!

Nutritionally speaking, there is no such thing as a superfood. It’s really a marketing term coined to influence food trends and sell products.

Though many foods could be described as “super”, it’s important to understand that no one single food holds the key to good health or disease prevention.

Lastly, when you google superfood lists, it must be said all foods on these lists tend to be very healthy foods and should indeed be included in your diet!! However, blueberries or goji berries just won’t cut it all by themselves!!

#superfoods #nutrition #fads #trends #marketing #foodmarketing #overalldiet #biggerpicture #balance #variety #nomagicbullet #balancenutrition

Love this, surround yourself with like minded peop

Love this, surround yourself with like minded people!!! In my experience as a Nutritionist and weight loss coach, (although we are all different), I do hear about the same challenges and difficulties over and over again.

For sure everyone has the same goals ... weight loss, gaining control, developing a positive relationship with food, understanding food better, overcoming the cycle of being very good and then inevitably falling off the wagon!

Thanks @fionaodonnell.ie for great sharing great quote!

#healthyhabits #healthierhabits #habits #behaviours #envirnoment #support #groupsupport #createtherightenvironment #lifestyle #healthylifestyle #healthierlifestyle

A client recently told me that they read somewhere

A client recently told me that they read somewhere that it is not all about motivation its more about habits!! I couldn’t agree more, I’ve always said motivation is over rated!!

People don't have this magic motivation to exercise 5 times a week but if its part of routine it will happen whether motivated or not.

Yes, draw motivation from wherever you can, a blue sky, music, the need to clear your head, the need to burn off energy, weight loss, whatever ... BUT stop waiting to feel motivated, very few people would be exercising if we only did it when we felt motivated.

Cementing healthy habits is more important. Just do it!

I possibly even prefer vegetarian food, I possibly

I possibly even prefer vegetarian food, I possibly eat more vegetarian food but I certainly am also a meat lover. Sometimes, I think people unnecessarily put themselves in these boxes ... if it is tasty and nourishing it’s good enough for me!

▶️ Yes ... less meat and more beans but that’s not the same as nothing but beans! Variety is huge in terms of nutrition and maintaining an interest in healthy eating and food in general!!

▶️ People come to me and complain about boredom a lot ... of course you will get bored if you eat the same food all the time ....

BEAN, KALE & TOMATO RED THAI CURRY - so hearty & t

BEAN, KALE & TOMATO RED THAI CURRY - so hearty & tasty - definitely one to share with my Healthy Eating Clubbers and weight loss clients this Friday for the week ahead!

This is what it’s all about ...

This is what it’s all about ...

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