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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 & Gain some control back

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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

INVEST IN YOURSELF

Group Weight Loss Program for WOMEN €175 - next JAN 2021

10-weeks - lots of encouragement & support, daily tips & motivation

Online

1:1 Private Weight Loss Program €275

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

Online

One-Off Weight Loss Coaching €100

One-off weight loss consultation - educational & motivational session

Online / Face:Face

Face to Face Weight Loss Program €299

6 appointments - privacy - accountability - support & motivation

Face:Face

pauladuggan_balancenutrition

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 ...

Honestly if someone told me to eat in terms of mac

Honestly if someone told me to eat in terms of macros I think I would either fall asleep from boredom or cry! A new client rang me last week and said I don’t want to count macros ... neither do I 🤣

#macros #boring #enjoyfood #portionawareness

If I can’t fit in the exercise without them ...

If I can’t fit in the exercise without them ... I’ll do it with them .. it’s better than nothing and it’s great for them!

•No one food is responsible for weight gain.

•Reducing certain things in your diet is much more likely to be successful as opposed to removing completely. CRAVINGS - are caused by not allowing yourself something! Complete exclusion and restriction of treats or bread or carbs or whatever .... will only lead to obsession and cravings for same!

•Instead allowing the odd small mindful treat works much better. Decide to have it, eat it slowly, savour it, enjoy it and move on, nothing to see here and nothing to feel bad about!!

#moderation #balance #littleofwhatyoufancy #inclusionnotexclusion

BEEF & VEG STIR-FRY .... notice I didn’t just ca

BEEF & VEG STIR-FRY .... notice I didn’t just call it beef stir-fry! Half our plate is meant to be veg ... people tend to focus on protein and carb and kinda forget about the veggies!!

My recipe - no sauces or packets, just real ingredients bursting with flavor and color!

1. Fry strips of sirloin beef & set aside

2. Fry red onions & then rest of veg

3. Add
... lots of garlic
... lots of ginger grated
... little chilli or a lot of you like heat and aren’t cooking for smallies! * If you don’t have fresh Chilli just use a chilli mill

4. If you can get Bok Choy or Pak Choi (Chinese cabbage) - add now - I love it - I discovered in Australia and I love the flavor and texture it adds to a stir-fry

5. Add the beef back in now

6. Add light soy sauce, juice of 1/2 lime and a little boiling water to create a little sauciness!

7. Serve with whole-wheat noodles

8. Sprinkle sesame seeds on top (which just makes it look nice - me think!)

Something I get asked a lot! Can you eat carbs aft

Something I get asked a lot! Can you eat carbs after a certain time! Yes!

2 places left ... Closing date today ... book thro

2 places left ... Closing date today ... book through link in bio!

Few places left!!! Closing date tomorrow- book thr

Few places left!!! Closing date tomorrow- book through link in Bio

MY HEALTHY EATING CLUB is Affordable, Practical & Easy-going!

You will get lots of ...

• Motivation
• Practical tips & ideas
• Tasty nutritious recipes

BUT!

WITHOUT THE ACCOUNTABILITY!!
And I get that!!! This will suit you:

•If you want to focus on your health, nutrition & diet
•If you need some motivation
•If you want to learn more about nutrition & food
•If you want to lose weight but don't want to be accountable right now
•If you need some inspiration with healthy meals

CONTACT ME now if you would like to JOIN or if you have any questions just ask, I'm here!

paula@balancenutrition.ie

Paula, x

HEALTHY EATING CLUB is back .... Just 2 days to go

HEALTHY EATING CLUB is back .... Just 2 days to go to book your place .... Starts Monday ... closing date Friday! To book click link in my bio, any questions give me a shout!

MY HEALTHY EATING CLUB is Affordable, Practical & Easy-going!

You will get lots of ...

• Motivation
• Practical tips & ideas
• Tasty nutritious recipes

BUT!

WITHOUT THE ACCOUNTABILITY!!
And I get that!!! This will suit you:

•If you want to focus on your health, nutrition & diet
•If you need some motivation
•If you want to learn more about nutrition & food
•If you want to lose weight but don't want to be accountable right now
•If you need some inspiration with healthy meals

CONTACT ME now if you would like to JOIN or if you have any questions just ask, I'm here!

paula@balancenutrition.ie

Paula, x

Great to be back in schools again giving Healthy E

Great to be back in schools again giving Healthy Eating Talks! If you are interested in a talk for your school, I’m taking bookings now for 2020/2021, paula@balancenutrition; 087 9615882

1/4 of an avocado is considered an appropriate por

1/4 of an avocado is considered an appropriate portion! That approx 80 calories, many people eat half, some eat the whole thing. Avocados are very healthy, as are nuts, healthy fats should certainly be included in the daily diet, but portion size is very important! People tend to be more aware of carbohydrate portions and don’t really think about the healthy fats ...

No need to feel bad about this one! It is normal t

No need to feel bad about this one! It is normal to get hungry!!! People tend to get hungry every few hours, the trick is to not let yourself get over-hungry as it may lead to poor choices.

•Accept that hunger is normal ... eating is normal and stop trying to avoid it because as I said that can be your downfall. Instead use small healthy snacks between meals to manage hunger.

•People tend to over do it on snacks, I often see snacks as high as meals in calories. Also, distinguish between treats and snacks. Biscuits aren’t snacks! They should be in the treat category!

•Appropriate snacks include fruit, veggies (eg carrot sticks), small handful of nuts, yogurt, rye crackers, low cal soup, boiled eggs, mini salads, 20-30g cheese ....

#nutrition #balance #hunger #dieting #snacking #snacks #treats #healthysnacks #healthysnackideas #snackideas

New cereal on the market for kids, it is much lowe

New cereal on the market for kids, it is much lower in sugar versus regular Cherrios 7.4g v. 18g per 100g. It’s also really high in fibre for a cereal - especially a kids cereal!!

•Technically it needs to be less than 5g sugar per 100g to be considered low in sugar but 7.4g is pretty good for a high fibre kids cereal.

•Cheerios did bring out an oat Cheerios which was less than 5% sugar and also high in fibre but I think I was the only one buying it and it’s gone off the market as I haven’t seen it on a shelf for a long time, anyone know!!!?????

•I know a lot of people find labels really confusing (can’t say I can blame you) but a good tip is to compare to a reference, for example compare a cereal to porridge or Weetabix and then you can compare sugar, fibre to one you know for sure is a good one!

•The 2 biggest things to consider regarding cereals are sugar & fibre. *And fat for granola

• Low sugar <5g / 100g
• High Fibre >6g / 100g

I always get a lot of requests at this time of the

I always get a lot of requests at this time of the year, what to put in a lunchbox. Here is one I prepared earlier!!

I find “The Fantastic 5” very helpful when putting a lunch box together. However, don’t sweat it!! We were all just fine with not so ideal lunchboxes going to school. Use the Fantastic 5 like a checklist in your head in the morning, if you don’t have all elements everyday don’t worry, at least you know what to aspire to!!!

1. A little PROTEIN eg tuna, chicken, cheese, hummus

2. Something BROWN eg. bread, small roll, wrap, pitta

3. DAIRY eg cheese or yogurt

4. VEGGIES eg. mini peppers, carrot sticks, cucumber slices or baby tomatoes

5. FRUIT - most kids like fruit so I would focus on variety here!

Spicy chicken stew in the slow cooker and Beef, mu

Spicy chicken stew in the slow cooker and Beef, mushroom and green bean stew on the hob! That’s basically dinner taken care of from Monday to Thursday this week, oh that feels great!!! Off to Dublin for the weekend so I don’t have to think beyond Thursday!!!

• Will be sharing recipes with all my new and “old” clients starting their 10-week online healthy eating & weight loss program tomorrow! Looking forward to working with everyone!!

I’m a big believer in taking the stress out of the kitchen mid-week ... I will serve the stews differently each night for variety, eg with mash potato, baby potatoes, wholegrain rice and couscous or quinoa!

#batchcooking #prep #organisation #makelifesimple #makelifeeasy #cookingtips #stressfreecooking #variety #nutrition #balance

2 places left in my 10-week online group weight lo

2 places left in my 10-week online group weight loss program for women, starts Monday, closing date today!

▶️ Daily tips & inspiration, lots of support & motivation and weekly accountability

▶️By the end of the program you will understand
•portion sizes
•plate size
•what’s the deal with carbs
•importance of protein
•calorie awareness
•how to incorporate treats
•managing weaknesses
•is it all about willpower

And so much more! Book now through link in my Bio or contact me paula@balancenutrition.ie

Time to get some control back? Get back into a rou

Time to get some control back? Get back into a routine? My next online weight loss program starts Monday, CLOSING DATE TODAY!! JUST A FEW PLACES LEFT. Click on link in Bio to book or contact me paula@balancenutrition.ie

One thing clients tell me they really need is acco

One thing clients tell me they really need is accountability, but in conjunction with lots of support & encouragement not judgement! Book through link in Bio or contact me!

As well as getting my recipe book, you will also g

As well as getting my recipe book, you will also get a lots more easy, quick & tasty healthy recipes!!

• Next online 10-week program starts next Monday, closing date Friday!! Group or 1:1, contact me now or book through link in bio!

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