FREE 5 MIN CONSULTATION CLICK HERE

“I believe food should be enjoyed, but be fussy about what you eat – nourish your body with the best”

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!

APPRECIATE GOOD FOOD, FEEL GREAT & GET SOME CONTROL BACK AGAIN!

Play Video

Healthy Eating Club

CONTACT ME FIRST TO CHECK DATE OF NEXT HEALTHY EATING CLUB!

€40.00

Book Your Place Now

My new Recipe Book now available to buy!

€12.99

Nutritionist Paula duggan - Weight Loss PROGRAMS

Group Weight Loss €169 - next program SEPT

10-week group online program - lots of support & encouragement, daily tips & motivation

Online

1:1 Weight Loss €249

10-week private online program - lots of support & encouragement, daily tips & motivation

Online

One-Off Weight Loss Coaching €99

One-off weight loss consultation - educational & motivational session

Online / Face:Face

Face to Face €299

6 appointments - privacy - accountability - support & motivation - Pay €100 now & rest later

Face:Face

pauladuggan_balancenutrition

Just to let you all know I am now doing face to fa

Just to let you all know I am now doing face to face nutritional / weight loss consultations again as well as my 10-week face to face weight loss program (which involves 5 visits)

.

I live in Dingle so if face to face is what you want but isn’t practical for you I can also offer this virtually via video calls

.

Alternatively, I now also offer a mix of online and virtual face to face!!! Confused 😉 🤪😩 .... just call me ... basically I am flexible and I will work with you to find a solution that best suits you

.

Check out link in Bio if you want to learn more or contact me directly if you have any questions - again through link in Bio!

Taking my own advice and getting out to do some ex

Taking my own advice and getting out to do some exercise even though I’m feeling “meh”, don’t just wait for your mojo to come or come back, get it back by getting out there!!!

Eating healthy doesn’t have to cost a fortune, s

Eating healthy doesn’t have to cost a fortune, some clients have actually noticed they spend less money now as they are cooking more, eating less processed foods, less convenience foods, less junk and less take-aways! Here are my tips!

1. GENERIC - Buy home brands - don’t be a snob!! Most pantry items will taste exactly the same, often the label just isn’t as nice!! E.g. Porridge oats, nuts & seeds, natural yogurt, greek yogurt, tins of tomatoes, chick peas, kidney beans etc. dried beans and lentils, whole-wheat pasta etc.

2. BEANS!!! Cook more vegetarian meals. Beans and lentils are super cheap and super healthy. Think chickpea curry, Chilli no carne and veggie & bean stir-fries.

3. CAN’T SAY NO TO MEAT? 😉 If you can’t say no to meat, use less of it, eg if you usually buy 1kg of mince for your Bolognese, buy 500g instead and add extra veggies!

4. BATCH COOK & FREEZE! Personally I think cooking every single night is an inefficient use of time!! However, it’s also economical to cook big batches of curries, Bolognese, tomato sauces etc. You are also les likely to pick up the phone for a take-out on a Friday night after a long week if your own yummy healthy chicken korma is in the freezer. I think it’s quite gratifying eating a home cooked meal without the cooking or the wash up!!

5. USE LEFTOVERS - Eat leftovers for lunch!

5. PLAN your dinners for the week, make a shopping list, look in your cupboards before leaving the house!

6. Furthermore, the following are all easy to make and will save you a lot of €€€ .....Make your own granola, soups, popcorn, pizza sauces, pasta sauces!!

Hi everyone, just to let you know I am still offer

Hi everyone, just to let you know I am still offering 1:1 programs for the summer! Next group weight loss program will be Sept ....

• 1:1 Online 10-week weight loss program €249

• 1:1 Online 10-week weight loss program plus a video call every 2 weeks €299

• One-off weight loss OR nutrition coaching session - 1.5 hrs video call & written feedback & recommendations €99

•All my programs include a free copy of my recipe book!!!

• Contact me if you have a question or want to book a program

• Lots of support, motivation, inspiration, ideas, tips and encouragement!

If you don’t get this!!! Fat is 9 calories per g

If you don’t get this!!! Fat is 9 calories per gram, carbs are only 4 calories per gram, so they are not so bad after all! Protein is also 4 calories per gram in case you are wondering!!!

•All 3, fat, carbs and protein are nutrients ... a nutrient is essential to life, so ALL are needed!

• One is not better than the other. One can’t do the job of another. Fat isn’t the answer. Protein isn’t the answer. Carbohydrates aren’t the answer. There is no magic bullet - it’s the correct balance of all of them!!

•Don’t exclude any, however most of the time you should choose the healthy forms of each.

•There are healthy fats and unhealthy fats eg. Extra virgin olive oil v. coconut oil

•There are healthy carbs and unhealthy carbs eg potatoes v. chips or crisps!

•There are healthy protein sources and unhealthy sources eg fish v. sausages!

1) Fit in some exercise everyday - pack the runner

1) Fit in some exercise everyday - pack the runners and walk,walk, walk! Don’t look at it as a chore .. look at it as me time!! 45 minutes where you get some fresh air, head space, time away from kids/partner, take in a sea view! It’s sets you up for the day. Walk to and from restaurants and beach, basically move as much as possible!

2) A Hotel breakfast can be eggs (ask for poached this way they are fresh and no butter or oil!) & tomatoes & fresh fruit.

3) Lunch - Opt for salads most days

4) Dinner - Aim for fish/chicken & salad (no dressing - ask for balsamic vinegar)

5) Try to limit alcohol!! Spirit & slimline tonic / diet drink or a light beer eg Coors light are best options in terms of calories. If you are a wine lover try to focus on quantity!

6) Snacks - Keeping some fruit or few nuts in your bag can prevent you from making poor bad choices when hunger hits, being a little prepared is a good idea. Don’t buy crisps etc for the apartment, it’s a habit if you create at the start of the week that you will most likely continue!

7) Treats - if you want an ice-cream go for a ice-pops eg. twister, calypso or a solero - they are only 100cals or less

8) If staying in an apartment/house keep some strawberries and a low calorie ice cream like Halo Top and have when you get home from dinner if you still want something nice ...

9) If you can’t resist a dessert - share it! 1 between 2 or even 4 people, lots of people actually only want a bite! If you can wait until your last night to have a dessert you can enjoy it knowing you won’t have it every night!!

10) Drink lots of water

ENJOY!!!

Just back from a week in west Cork, I had a lovely

Just back from a week in west Cork, I had a lovely time with friends and family. At this time of the year I am sharing my holiday tips with clients so I thought I’d be sound and share some with all of you too!!

FIRST UP!! #EXPECTATIONS #ATTITUDE

It is easier than you think to stay healthy on holidays. Set your expectations now, it’s mind over matter. Without us realizing it we give ourselves permission at times to eat badly and thus gain weight.
.

Don’t go with attitude “it’s a holiday and I should be able to eat whatever I want to enjoy myself”, instead take joy from eating in the sun, eating al fresco, eating with your family, getting to try foods from another country
.

Don’t subconsciously give yourself permission to gain weight be uttering the words “I’m going to enjoy myself”, this is completely loaded!!! Instead say “I’m going to be good and enjoy my walks, eat good food and come home feeling good!”
.

Also, if trying to lose weight be realistic, it is unlikely you will lose weight while on holidays ... maintenance would be a great result and if you gain 1 or 2 pounds it’s not too bad! A lot of people gain 1/2 a stone on holidays and you could too if you go with the wrong attitude. Be good, but acknowledge that being good on holidays is different to being good at home!
.

Look out for my 10 Holiday Tips tomorrow!

Feedback from a satisfied client!! Lovely to recei

Feedback from a satisfied client!! Lovely to receive messages like this, makes it all worthwhile!!

.

I am most interested in people changing their attitude to dieting, food and nutrition. I aim to manage people’s expectations so as opposed to being disappointed you are actually happy with yourself, as you should be ❤️

Weight loss, improving your relationship with food

Weight loss, improving your relationship with food and developing better dietary habits and behaviors is rarely an easy journey. .

It takes time. It takes patience. It takes understanding. I find managing people’s expectations is really important. Most people’s expectations are simply not realistic and therefore they get annoyed with themselves when really they should be chuffed. Slow progress is still progress and in my experience some of the most successful people are the ones that lose weight slowly. .

A weight loss journey is never without hiccups, this is normal, how can we humans act the same every day, every week. What really matters is how you react to the hiccups!!

JUST 2 PLACES LEFT!!! Starts Monday . CLICK LINK

JUST 2 PLACES LEFT!!! Starts Monday
.

CLICK LINK IN BIO to JOIN!! This is my most Affordable & Popular program ... It’s Practical & Easy-going!! .

If you want ... .
1. Motivation & Focus
2. Practical tips & ideas
3. Tasty nutritious recipes .

BUT

WITHOUT THE ACCOUNTABILITY!! And I get that!!! .

This will suit you:
1. If you want to focus on your health, nutrition & diet
2. If you need some motivation
3. If you want to learn more about nutrition & food
4. If you want to lose weight but don't want to be accountable right now
5. If you need some inspiration with healthy meals .

So JOIN my Healthy Eating Club for just €10/week!
.

BOOK through link in Bio
.

MESSAGE ME if you have any questions just ask, I'm here! Email paula@balancenutrition.ie

My next HEALTHY EATING CLUB starts MONDAY - CLICK

My next HEALTHY EATING CLUB starts MONDAY - CLICK LINK IN BIO to JOIN!! This is my most Affordable & Popular program ... It’s Practical & Easy-going!! If you want ... 1. Motivation & Focus
2. Practical tips & ideas
3. Tasty nutritious recipes .

BUT

WITHOUT THE ACCOUNTABILITY!! And I get that!!! .

This will suit you:
1. If you want to focus on your health, nutrition & diet
2. If you need some motivation
3. If you want to learn more about nutrition & food
4. If you want to lose weight but don't want to be accountable right now
5. If you need some inspiration with healthy meals .

So JOIN my Healthy Eating Club for just €10/week!
.

BOOK through link in Bio
.

MESSAGE ME if you have any questions just ask, I'm here! Email paula@balancenutrition.ie

While I very much agree with this sentiment, a bal

While I very much agree with this sentiment, a balanced healthy diet allows for a little of what you fancy too!
.

I was asked by someone once, “oh do you eat really clean”, I eat normal was my response and my reaction. Yes, I eat healthy for sure, I buy very little processed food but I’m not afraid of food. I eat lots of vegetables, fruit, protein, wholegrains, beans, lentils but I also love to make homemade pizza, I love ice cream and I eat the odd packet of crisps so does that mean I don’t eat clean? It’s now kinda an annoying term, used by super health freaks. Do they eat clean all the time, is that possible?
.

It’s not about perfection!! That would be boring 🤪

I WANT YOU TO HAVE A POSITIVE RELATIONSHIP WITH FO

I WANT YOU TO HAVE A POSITIVE RELATIONSHIP WITH FOOD! ❤️
.

Receiving messages like this is my measure of success!! .

What I want for my clients;

1. To have a positive relationship with food, to enjoy food and banish the guilt!
2. To understand more about their food choices, good and bad, sometimes the bad ain’t that bad! Perspective is so so important.
3. To move more but to be happy about moving more as opposed to seeing it as a chore!
4. To be happier, more confident and lighter if that’s their goal!

Weight loss myths or not ... read my latest blog .

Weight loss myths or not ... read my latest blog ... see link in Bio!

Somebody asked me lately how do I always stay moti

Somebody asked me lately how do I always stay motivated ... my answer was this, I’m not always motivated, but when I am Intake advantage and I exercise but when I’m not I also exercise!!
.

It may be slower but I know that exercising and fresh air will ultimately end up motivating me. It may not feel like this but exercise does energise you, wake you up and make you feel better. So you can’t always wait for the motivation to show up ... you just have to get up and get out either way ❤️

Shepard’s pie - isn’t it every family’s favo

Shepard’s pie - isn’t it every family’s favourite! One of the most common questions I get ask by clients when they first sign up to my weight loss programs or healthy eating club is “will your recipes suit the whole family”! So, I’m a firm believer that the whole family should be eating the same food, at least most of the time.

1. You don’t need to eat “special diet” food to lose weight. You can eat regular, wholesome family meals. For example, Shepard’s pie, you may have to improve your recipe, and you will most likely need to reduce your portion size.
2. I don’t think it’s good for kids to see “mom or dad” eating different food because they are trying to lose weight, this gives them the wrong message in my opinion. What you are saying to them is “you eat healthy food if you want to lose weight but you eat whatever you want if you don’t need to lose weight”! 3. It’s annoying and time consuming to cook 2 different meals! To make healthy eating sustainable it needs to be convenient!
4. To summarise, regardless of weight goals, everyone should eat the same healthy meals, recipes may need to be altered to make a healthier version, portions sizes will vary from kids to mom to dad! Filling up half the plate with veg or salad is a great way to naturally reduce your portion size!

Hello blue! No filter either!! #Dingle marina. I k

Hello blue! No filter either!! #Dingle marina. I know we can’t use the weather as an excuse in Ireland (you have to weather the elements, dress accordingly and look forward to a hot shower!) but come on, it’s so easy to head out when it looks this this! Little motivation is required 😎

I have had clients who lost weight and this was th

I have had clients who lost weight and this was the biggest change they made - using a smaller plate. Don’t underestimate this small yet big change .

It only requires a surplus of 500 calories every day to gain 52Ibs in one year - scary! Not everyone eats junk, some people just eat too much for their size and their activity levels. Most clients see this as a huge wake up call and actually realize that they were satisfied with a much smaller portion size .

Plate size has steadily increased over time as has obesity rates!! In the 1960’s it was 8.5 inches, by 2009 the average dinner plate was 12 inches wide

#weightgain #platesize #obesity #portionsize #visuals #eatsmartly

Kinda obsessed with Cashel blue cheese 🥰

Kinda obsessed with Cashel blue cheese 🥰

▶️Salads can also be high in calories, the mai

▶️Salads can also be high in calories, the main culprits in the Irish diet are potato salad ... coleslaw ... basically anything with mayo ... pasta with pesto ... dressings ... most dressings are oil based as is mayonnaise & Caesar dressing . . . . . . ▶️
1 heaped tsp of full fat mayo is 100 calories. The jar tells you 15g or a tablespoon is 100 calories but actually when you weigh it out a heaped tsp is 15g and thus 100 calories, yikes!!!! . . . . . ▶️Caesar salad is always one that catches people out, I spent a whole summer eating them in the U.S. and then discovered that they are laden in calories!!! The main ingredient is oil and 1 tbsp of oil is 120 calories!! . . ▶️SO SALADS VARY GREATLY!!! WHEN I TALK ABOUT SALAD I AM TALKING ABOUT ⏭LOTS OF GREENS
⏭LOTS OF SALAD VEG
⏭LEAN PROTEIN
⏭HANDFUL HEALTHY WHOLEGRAIN CARB
⏭A LITTLE HEALTHY FATS (NUTS/ OLIVES/ SEEDS/AVOCADO)
⏭DRIZZLE EXTRA VIRGIN OLIVE OIL & BALSAMIC/LEMON & SEASONING

Load More... Follow on Instagram

error: This contents is copyright protected. Please contact Paula directly if you wish to reuse any of my content. Thank you!