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# The Queen of Health: Transform your weight, health & life

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## Posts
- [Alcohol, Hormones & Weight Gain: The Hidden Connection Every Woman Needs to Know](https://thequeenofhealth.ie/alcohol-hormones-weight-gain-the-hidden-connection-every-woman-needs-to-know/): Alcohol, Hormones & Weight Gain: The Hidden Connection Every Woman Needs to Know
- [Hitting Hashimoto’s & Autoimmune with Some Loving Juice: My 3-Day Raw Food & Juice Fast](https://thequeenofhealth.ie/hitting-hashimotos-autoimmune-with-some-loving-juice-my-3-day-raw-food-juice-fast/): Join me on my 3-day raw food and juice fast as I tackle Hashimoto’s and autoimmune symptoms naturally. Plus, my go-to green juice recipe for healing!
- [Juicing & Smoothies: The Power of Grounding Through Nature’s Fuel](https://thequeenofhealth.ie/juicing-smoothies-the-power-of-grounding-through-natures-fuel/): Have you thought about the power of Juicing & Smoothies?
- [Medical Medium’s Heavy Metal Detox Smoothie Recipe: A Must-Try for Natural Detox and Boosted Energy](https://thequeenofhealth.ie/medical-mediums-heavy-metal-detox-smoothie-recipe-a-must-try-for-natural-detox-and-boosted-energy/): The Medical Medium’s Heavy Metal Detox Smoothie: A Must-Try for Anyone on a Health Journey!
- [Ditch the High-Sugar Protein Bars and Cook These Healthy Muffins Instead](https://thequeenofhealth.ie/ditch-the-high-sugar-protein-bars-and-cook-these-healthy-muffins-instead/): In a world flooded with high-sugar protein bars disguised as health foods, it's time to take control of what goes into your body. Say goodbye to overly processed snacks and hello to a homemade, nutrient-packed alternative: healthy protein muffins! With a few simple ingredients and minimal prep time, these muffins are perfect for a quick breakfast, post-workout snack, or mid-day energy boost.
- [How to Master Mindful Eating for Balanced Blood Sugar and Hormonal Health](https://thequeenofhealth.ie/how-to-master-mindful-eating-for-balanced-blood-sugar-and-hormonal-health/): Eating well can feel like a constant battle in today's hectic world—especially if you’re a busy woman juggling work, family, and personal commitments. Amid all this, taking time to eat mindfully may seem like a luxury, but it’s a powerful tool for health, energy, and balance. Mindful eating helps you enjoy food, manage blood sugar, and keep your hormones balanced while avoiding emotional eating traps.
- [Easy Smoothies For Busy Family Mornings](https://thequeenofhealth.ie/easy-smoothies-for-busy-family-mornings/): Kids are back to school, mornings are getting cooler and darker, and it’s harder to be motivated to make good, nutritious choices when you are time-poor - especially if you are a parent and/or a busy professional! 
- [Weight Loss with Ozempic: Benefits, Side Effects, & Steps to Success](https://thequeenofhealth.ie/weight-loss-with-ozempic-benefits-side-effects/): In the quest for effective weight loss solutions, many have turned to Ozempic, a medication that has shown promising results. Initially developed to manage type 2 diabetes, Ozempic has gained popularity for its weight loss benefits, particularly in America. But what exactly makes Ozempic a compelling choice? And can you potentially get similar results—long-term—with a sustainable nutritional approach?
- [Top 5 Smoothies to Help Fight Fatigue](https://thequeenofhealth.ie/top-5-smoothies-to-help-fight-fatigue/): Fatigue is a common complaint among people of all ages and lifestyles. It can be caused by a range of factors, including stress, poor sleep, lack of exercise, and nutritional deficiencies. However, the good news is that you can drink smoothies to help fight fatigue and boost your energy levels.
- [Anti-inflammation Smoothie Recipes to Help Ease Pain](https://thequeenofhealth.ie/anti-inflammation-smoothie-recipes/): Studies have shown that eating the right foods is one of the best ways to reduce inflammation and improve overall health (see linked studies below). These anti-inflammation smoothie recipes can help you do just that! Eating anti-inflammatory foods can help protect your body from potentially life-threatening diseases and fight inflammation for good.
- [10 Healthy Salad Recipes to Help you Lose Weight this Summer](https://thequeenofhealth.ie/10-healthy-weight-loss-salad-recipes/): If you do it right, a good salad can be a fantastic addition to your diet. Eating a salad can support your health goals if you want to lose weight. Remember, one salad will not make you healthy, and one ice cream will not make you unhealthy. It’s about balance and consistency. 
- [Helping Women with Menopause Weight Gain](https://thequeenofhealth.ie/helping-women-with-menopause-weight-gain/): Menopause is a natural part of ageing and happens around the age of 50 (although it can occur earlier or later) when the ovaries' estrogen levels deplete.
- [Are Smoothies Good for Weight Loss?](https://thequeenofhealth.ie/are-smoothies-good-for-weight-loss/): Smoothies can be a great tool for weight loss —but only when done right. Put the wrong ingredients in them, and they can be just as calorific as eating your favourite ice cream! When you add a nutrient-dense smoothie to your daily diet, it can help stop excess snacking by keeping hunger levels at bay, which can lead to weight loss.
- [Boost your Protein Intake with these Delicious High-Protein Smoothies](https://thequeenofhealth.ie/boost-your-protein-intake-with-high-protein-smoothies/): High-protein smoothies are a brilliant on-the-go breakfast: they're easy to make, portable, and quick to get essential nutrients into your body. A high-protein smoothie first thing in the morning can help keep hunger at bay until lunchtime.
- [What causes menopause brain fog, and how to clear it](https://thequeenofhealth.ie/what-causes-menopause-brain-fog/): If you are a woman in your 40s or 50s, you may have experienced moments where you are unsure why you are in a room, forgotten the names of familiar people, or lost track of a sentence mid-way. This is known as menopause brain fog.
- [Effortless Fat Loss: A Busy Woman’s Guide to Sustainable Weight Loss](https://thequeenofhealth.ie/busy-womans-guide-to-sustainable-weight-loss/): Something that comes up repeatedly in the Queen of Health VIP 1:1 Body Beautiful Weight Loss clinic is how hard it is to sustain weight loss! However, achieving and maintaining a healthy weight can be made simple with the right strategies. Our programme aims to help you sustain weight loss and give you tools to use forever; it’s not a one-off weight loss. In this blog, I'll share practical tips tailored to busy women.
- [Awesome Smoothies for Diverticulitis](https://thequeenofhealth.ie/awesome-smoothies-for-diverticulitis/): The Queen of Health is here to provide you with some great Smoothies for Diverticulitis recipes. These smoothies are full of fibre and help stop constipation and minimise the irritation caused in your bowels when you suffer from diverticulitis.
- [What is Diverticulitis and How Do I Treat It?](https://thequeenofhealth.ie/what-is-diverticulitis-and-how-do-i-treat-it/): Diverticulitis is a form of diverticular disease common in people over 60 in Western countries such as Ireland and the UK. Like many diseases, diverticulitis can be caused by a lack of nutrients our bodies need to stay healthy.
- [What is the Best Weight Loss Programme for Women in Ireland?](https://thequeenofhealth.ie/what-is-the-best-weight-loss-programme-for-women-in-ireland/): It’s time for you to put yourself and your health first. Be the Queen of your Health and check out the best weight loss programme in Ireland -  Body Beautiful VIP.
- [5 Easy Tips to Help Busy Women Lose Weight](https://thequeenofhealth.ie/5-easy-tips-to-help-busy-women-lose-weight/): 1. Funky 5 Smoothies: Start your day right with a nutritious and delicious #Funky5 smoothie. Busy mornings demand quick and easy solutions, and smoothies fit the bill perfectly. Packed with essential vitamins and minerals, they provide a convenient and efficient way to fuel your body while keeping you on track with your weight loss goals. With endless flavour combinations, smoothies are a tasty treat that will keep you satisfied throughout the day. Join our #Funky5 challenge to get great tips and support to start your journey to weight loss the healthy way.
- [Smoothie Recipes to Help Lose Weight and Increase Energy This Summer!](https://thequeenofhealth.ie/smoothie-recipes-to-help-lose-weight-and-increase-energy-this-summer/): , we pride ourselves on also being the Queen of Smoothies with our #Funky5 smoothies. Here are some practical tips and delicious smoothie recipes to help you lose weight this summer!
- [Reasons to buy an Air fryer](https://thequeenofhealth.ie/5-reasons-why-you-should-buy-an-air-fryer/): Air fryers have become something of a phenomenon since their launch in 2010. If you don’t already own one, now might just be the greatest excuse you’ll ever have to splash out and get one. As a piece of kit, they are so versatile – not just for people who want to make healthier chips!!
- [From Breakfast to Dinner: Tips for Adding More Protein to Your Diet](https://thequeenofhealth.ie/tips-for-adding-more-protein-to-your-diet/): Protein is an essential macronutrient that is necessary for optimal health. It plays a crucial role in building and repairing tissues, maintaining muscle mass, and supporting various bodily functions. Health experts and nutritionists (like us at The Queen of Health!) recommend increasing protein intake to promote weight loss, improve athletic performance, and enhance overall health and wellness. In this comprehensive guide, we will explore the benefits of protein, how much protein you need, sources of protein for breakfast, lunch, and dinner, creative ways for adding more protein to your diet, and tips for sticking to high-protein meals.
- [What’s-in-the-Fridge Frittata](https://thequeenofhealth.ie/whats-in-the-fridge-frittata/): Heat the oil in a large frying pan and add the onion, pepper, courgette and mushrooms. Allow to cook for 4-5 min to soften down.Add the spinach leaves and allow to cook for a further 2 mins until wilted. Crack the eggs into a bowl and whisk with a fork. Season with salt and pepper. Add the eggs to the pan and mix well with the vegetables before turning down the heat and allowing the frittata to cook through.
- [Do Smoothies Help with Bloating?](https://thequeenofhealth.ie/do-smoothies-help-with-bloating/): Belly bloat can be a frustrating and uncomfortable experience. It can cause discomfort, fatigue, and even pain, and it can disrupt your daily routine. Although bloating is a common issue, it is not something to be taken lightly. There are many potential causes of bloating, such as overeating, eating too quickly, constipation, food intolerance, poor gut health, and even stress.
- [9 New Year Changes to a Healthier You](https://thequeenofhealth.ie/9-new-year-changes-to-a-healthier-you/): Your health and well-being are incredibly important and with the new year approaching it can be a fantastic time to make some healthy lifestyle changes. While many of us set out to implement positive changes, most of us don’t stick to our resolutions due to them being too restrictive or boring. But did you know that you don’t have to make huge lifestyle changes to improve your health and wellness? There are plenty of smaller resolutions that you can add to your lifestyle that are easy to maintain. 
- [Smoothies for gut health](https://thequeenofhealth.ie/smoothies-for-gut-health/): No doubt you've heard the phrase 'gut health' and you understand that the key to a healthy body is good gut health. But why is gut health important and how can healthy smoothies help you to improve your overall gut health?
- [How to Make a Better Smoothie](https://thequeenofhealth.ie/how-to-make-a-better-smoothie/): Smoothies are a fantastic way to get fruits and vegetables into our diets and can be a great addition to a wide range of diets. When executed correctly, smoothies can make a healthy and nutritious meal or snack full of vitamins and minerals the body needs to thrive. 
- [Smoothies for IBS](https://thequeenofhealth.ie/smoothies-for-ibs/): It can be incredibly difficult to find delicious foods that won't trigger the symptoms associated with irritable bowel syndrome. It can be even harder to find safe foods that also provide the body with all the essential nutrients it needs. But don't worry - smoothies are a fantastic and delicious way to get easier to digest foods into the body.
- [Best Smoothies for Constipation](https://thequeenofhealth.ie/best-smoothies-for-constipation/): Smoothies are one of the best and most effective ways to get fruit, vegetables as well as soluble and insoluble fibre into the body. Because they often contain a good portion of fruit and vegetables, smoothies have been linked to improving gut health and aiding digestion.
- [Should you supplement?](https://thequeenofhealth.ie/supplements/): Supplements first started to become popular last century, and they were a way of adding things to the diet to prevent popular diseases caused by nutritional deficiencies – like scurvy (lack of vitamin C) and rickets (lack of vitamin D). Now, taking a supplement doesn’t just mean popping a pill but equally, you can get your vitamins, minerals, herbs, essential oils and enzymes as a drink (think vitamin water), powder to make into a shake or even a spray.
- [Do Smoothies Spike Blood Sugar?](https://thequeenofhealth.ie/do-smoothies-spike-blood-sugar/): Consuming a morning smoothie can be a fantastic way to get all the essential macronutrients into your diet. They're a great way to get plenty of nutrition into your body if you're short on time and the great thing about them is that they can be consumed on the go meaning they're the perfect option for anyone with a busy life.
- [Natural Ways to Balance Hormones](https://thequeenofhealth.ie/natural-ways-to-balance-hormones/): In this post, we look at what hormonal imbalances are, and the ways women can naturally balance their hormone levels.
- [Smoothies to Help Balance Hormones](https://thequeenofhealth.ie/smoothies-to-help-balance-hormones/): When we think about eating healthily, hormones may not always be at the forefront of our minds. But hormones play an incredibly important part in our bodies. Hormones are chemical messengers that have profound effects on our mental, physical, and emotional health and play a huge role in controlling our appetites, weight, and mood.
- [What is Perimenopause](https://thequeenofhealth.ie/what-is-perimenopause/): Perimenopause symptoms can last for years and women can experience symptoms either all at once or one after the other. Once a woman has gone a year without a menstrual period, it's likely that menopause has begun.
- [Benefits of Spinach Smoothie’s](https://thequeenofhealth.ie/benefits-of-spinach-smoothies/): A spinach smoothie can be a healthy start to your day and there are a number of benefits to consuming one for your breakfast - they help to increase fibre intake, contribute towards your 5 a day, boost your vitamin c levels, keep you feeling energised and may help alleviate some common health conditions such as high blood pressure.
- [Food Intolerance](https://thequeenofhealth.ie/food-intolerance/): Food intolerances can lead to a variety of digestive symptoms, such as bloating, excess gas, and nausea. They are different to allergies because they don't trigger an immune response.
- [Benefits of Online Weight Loss Coaching](https://thequeenofhealth.ie/benefits-of-online-weight-loss-coaching/): Adopting a healthy, sustainable lifestyle can be a difficult task without enough support and motivation. Many people would like to lose weight, but there can be many hurdles when it comes to taking action. However, with the proper guidance, it is possible to adopt healthy habits and improve both the way you feel on the inside and the way you look on the outside. Nichola at The Queen of Health specialises in working with women who want to look and feel amazing, helping to transform their weight, health and life so that they can regain their sparkle. Want to start making positive choices in 2022? Here are the top benefits to joining up to our online weight loss coaching.
- [Quick & Easy Omelette with Fresh Mushrooms and Cream Cheese](https://thequeenofhealth.ie/quick-easy-omelette-with-fresh-mushrooms-and-cream-cheese/): Lightly fry the mushrooms in a small saucepan using a little milk and then add 1 tbsp cream cheese.
- [Griddled Chicken with Greek Salad](https://thequeenofhealth.ie/griddled-chicken-with-greek-salad/): Serves 4
- [Lamb with Spinach Curry](https://thequeenofhealth.ie/lamb-with-spinach-curry/): This one takes a while to cook due to the cut of meat, but it is well worth it for that Saturday night curry. Alternatively, cook on a Sunday, whilst prepping your breakfasts and lunches for the week.
- [Fluffy Vegan Pancakes](https://thequeenofhealth.ie/fluffy-vegan-pancakes/): Combine all ingredients, except the coconut oil and toppings, in a blender and mix until combined, don’t over blend.
- [Red Lentil & Tomato Soup](https://thequeenofhealth.ie/red-lentil-tomato-soup/): Serves 3-4
- [Making a Smoothie with Oats](https://thequeenofhealth.ie/making-a-smoothie-with-oats/): If you are looking to create healthy and delicious smoothies to help you through your day, an oatmeal smoothie can be a great choice. Many people wonder whether smoothies are actually healthy - the answer is that it completely depends on what you're putting in your smoothie! Here at The Queen of Health we love a healthy and nutritious smoothie; it can give you energy for the day ahead and keep you feeling full for longer. We recommend a breakfast smoothie to get you going for your day, and oats can be the perfect ingredient to do just that. A blend of fruit and oats in the morning is not only yummy but contains enough nutrition to make a great breakfast and takes barely any prep time! Here are a few of our favourite oatmeal smoothie recipes for you to try.
- [Healthy Smoothies to Support Immunity](https://thequeenofhealth.ie/healthy-smoothies-to-support-immunity/): Although healthy smoothies can make all the difference to your wellbeing, they can only provide a little boost to your immunity, so it is important to take additional steps to support immunity. Some tips:
- [Chocolate & Mint Smoothie](https://thequeenofhealth.ie/chocolate-mint-smoothie/): Add the rest of the ingredients.
- [Choco Wake up Smoothie](https://thequeenofhealth.ie/choco-wake-up-smoothie/): Fatigue is a common complaint among people of all ages and lifestyles. It can be caused by a range...
- [Milk Alternatives for Smoothies](https://thequeenofhealth.ie/milk-alternatives-for-smoothies/): The majority of smoothie recipes out there include dairy milk as an ingredient, however, many people can't consume milk due to dietary requirements, preference or ethical reasons.
- [Chocolate and Cherry Smoothie Bowl](https://thequeenofhealth.ie/chocolate-and-cherry-smoothie-bowl/): Chocolate and Cherry Smoothie Bowl A chocolate and cherry smoothie bowl is a delicious meal replacement or snack and contains the perfect balance of healthy fruits and fats. Introduction
About this Recipe By: The Queen of Health The chocolate and cherry smoothie recipe contains frozen cherries, spinach, banana and chia seeds with chocolate chunks and peanut butter. Cherries are incredibly beneficial to our bodies; they can help with muscle repair, improve your quality of sleep and will decrease your chances of heart disease and other heart-related conditions. Cherries contain vitamin C and B6, as well as a number of antioxidants. The addition of spinach in this recipe also adds vitamins K and A to our diet, proving how beneficial mixed smoothie bowls can be for our health. Additionally, the banana in the recipe will boost your gut health, decreasing the risk of constipation and other uncomfortable bowel problems. Here is a delicious recipe for a chocolate and cherry smoothie bowl. Ingredients 1 cup frozen cherries 1 cup spinach 1/2 banana, sliced 1 tbsp. peanut butter ½ cup non dairy milk 1 tbsp. chia seeds ½ cup fresh cherries 1 tbsp. sliced almonds 1 tbsp. cacao nibs Combine your frozen cherries, spinach, banana, milk and peanut butter in a blender Pour your smoothie mixture into a bowl and set aside Prepare toppings for your smoothie bowl; cherries, chia seeds, sliced almonds and cacao nibs make the perfect toppings for this smoothie
- [Thai Turkey Burgers](https://thequeenofhealth.ie/thai-turkey-burgers/): Turkey burgers infused with wonderful Thai spices 
- [Guilt Free Chocolate Treats](https://thequeenofhealth.ie/guilt-free-chocolate-treats/): Guilt Free Chocolate Treat Fruit & Nut Chocolate Bark Introduction About this Recipe   By: The Queen of Health Chocolate is the ultimate comfort food, a guilty pleasure, and the good news is that the right kind of chocolate can actually be good for you… In this recipe, I will share with you one of my favourite healthy recipes, so you can get your chocolate hit without a side order of guilt   Ingredients 350g dark chocolate 125g blanched almonds, toasted and chopped 100g unsweetened dried fruit (eg cranberries or mango) pinch of sea salt Line a baking sheet with parchment. Melt the dark chocolate by filling the bottom of a saucepan with couple of cms of water and bring to a simmer over a medium-high heat. Put the chocolate in a glass bowl and set over the simmering water, stirring occasionally. Once melted, tip into the prepared tin and smooth with a spatula so the chocolate is evenly distributed. Scatter over the remaining ingredients (you can add a pinch of dried chillies if you’re feeling brave) and chill in the fridge until the chocolate sets (about 30 mins). Peel off the parchment and break into pieces. Store in an airtight container for up to a month (if it lasts that long).
- [Frozen Fruit Smoothie- The Best Fruit and Vegetables](https://thequeenofhealth.ie/frozen-fruit-smoothie/): There are a number of benefits to making a smoothie with frozen fruit or vegetables. Although fresh ingredients can be great and healthier than frozen, they can be costly and may pass their best ripe stage very quickly. For smoothie lovers who have busy lifestyles and want an easy way to prepare, frozen ingredients are ideal; they can simply be taken out of the freezer and popped straight into the blender! No chopping, cutting or separating at 6 am when you need to get out for work. However, a faster serving time isn't the only reason why frozen fruit and vegetables can be a great replacement for fresh fruit and veg. Frozen ingredients are:
- [Chocolate and Banana with Peanut Butter Smoothie Bowl](https://thequeenofhealth.ie/chocolate-and-banana-smoothie-bowl/): This smoothie bowl is a good way to change up your daily recipe but should be balanced so that you are not consuming too much sugar every day. The recommended sugar intake for one day is 25 to 30g; if you consume more than this each day you are not only increasing your calorie intake but increasing your risk of diabetes and heart disease. A chocolate and banana smoothie bowl with peanut butter is a perfect one-off smoothie.
- [Mixed Berry Smoothie Bowl](https://thequeenofhealth.ie/mixed-berry-smoothie-bowl/): Inroduction
- [Avocado Smoothie Bowl](https://thequeenofhealth.ie/avocado-smoothie-bowl/): Smoothie bowls are quick and easy to prepare and you can get the whole family involved!
- [Low Hormone Levels and Weight Gain](https://thequeenofhealth.ie/low-hormone-levels-and-weight-gain/): Estrogen is a hormone that is primarily produced in a woman's ovaries and can also be produced in the adrenal glands. It is a sex hormone found in both men and women but widely attributes to women's puberty and menstrual periods. Estrogen in all genders is necessary for sexual development and reproduction, however, estrogen levels can become imbalanced causing effects such as weight gain, heightened emotions, and regular changes in mood. This is because many hormones help to protect our brains and subsequently the feelings we experience... a little imbalance can seem to send us all over the place! Fluctuating hormones are completely normal; our bodies don't always get the chemistry right and factors such as ageing can play a big part in our bodies.
- [15 Minute Chicken Curry](https://thequeenofhealth.ie/15-minute-chicken-curry/): Add the chicken and cook for a further 3 minutes until browned.
- [Apple & Tuna Salad](https://thequeenofhealth.ie/apple-tuna-salad/): By: The Queen of Health
- [Thai Red Chicken Noodle Bowl](https://thequeenofhealth.ie/thai-red-chicken-noodle-bowl/): Serves 
- [Paleo Granola](https://thequeenofhealth.ie/paleo-granola/): This Granola recipe serves 8
- [Coconut and Berry Smoothie Bowl](https://thequeenofhealth.ie/coconut-and-berry-smoothie-bowl/): Smoothies are a great addition to your diet, providing you with part of your 9-a-day fruit and vegetable goal but also tasting delicious at the same time!
- [When and Why You Should See a Nutritionist](https://thequeenofhealth.ie/when-and-why-you-should-see-a-nutritionist/): Nichola is a health and nutritional coach in Dublin with a Diploma in Nutritional Coaching. Here are some important reasons why you should see a nutritionist.
- [Strawberry and Banana Smoothie Bowl](https://thequeenofhealth.ie/strawberry-and-banana-smoothie-bowl/): A smoothie bowl is literally a smoothie in a bowl, with thicker ingredients that make the smoothie taste and look like a proper meal and not just a drink.
- [Pineapple and Mango Smoothie Bowl](https://thequeenofhealth.ie/pineapple-and-mango-smoothie-bowl/): Smoothie bowls are an ideal solution to helping you improve your diet, while also feeling fulfilled after a meal.
- [#Funky5 Smoothies for Children](https://thequeenofhealth.ie/funky5-smoothies-for-children/): These 4 #funky5 Smoothies for Children are a super way to get more fruits and vegetables into your kid’s! They are fast to make and are great for breakfast, snacks or lunch.
- [5 Tips for Your Best Breakfast Smoothie](https://thequeenofhealth.ie/5-tips-for-your-best-breakfast-smoothie/): Breakfast smoothies can be healthy, nutritious and a great way to start your day. Although smoothies count towards your 5 a day, they can also be high in sugar and calories which is something we should try to avoid. There are a range of ways to create smoothies so that you can enjoy them for breakfast whilst also improving your health and wellbeing.
- [5 Reasons You Need a Weight Loss Coach](https://thequeenofhealth.ie/5-reasons-you-need-a-weight-loss-coach/): Weight loss coaching, on the other hand, is an extremely effective way to lose weight for good. Weight loss coaches can provide you with a variety of tools to help you to achieve your goal.
- [Breakfast Smoothies: Are They Good for You?](https://thequeenofhealth.ie/breakfast-smoothies-are-they-good-for-you/): There are a huge variety of recipes available which are completely healthy and count towards your 5 a day! The nutritional benefits you’ll receive from a breakfast smoothie completely depends on the ingredients you add. This means that it is absolutely possible to make healthy smoothies that also aid your weight loss.
- [What is Weight Loss Coaching and How Much Does it Cost?](https://thequeenofhealth.ie/what-is-weight-loss-coaching-and-how-much-does-it-cost/): There is a range of weight loss plans available on the market, depending on your budget and the results you would like to achieve. Weight loss coaching is a great long-term solution for changing your lifestyle and the way that you feel about yourself so that you can successfully achieve your weight loss goals.
- [Christmas Survival – Top Tips](https://thequeenofhealth.ie/christmas-survival-top-tips-for-2020/): The festive season can be an indulgent time when it comes to eating. But Christmas is also a magical time of year. For some, it’s also an excuse to totally ditch the regular diet and exercise routines. And, althoughit’s tempting in the moment to over-indulge, it’s an annual traditionyour waistline (and digestive system) could probably do without!
- [Are your emotions affected by SAD – Seasonal affective disorder](https://thequeenofhealth.ie/seasonal-affective-disorder-sad-about-sad/): According to experts, the ‘winter blues’, or seasonal affective disorder (SAD), affects about 3% of the population. Occurring every autumn like clockwork, it comes with a variety of symptoms, including low mood, listlessness, an increased need for sleep and cravings for sweets and carbohydrates – and therefore weight gain. It affects women more often than men, and particularly people who are on the verge of depression already.
- [What is a smoothie bowl? (5 minute recipe)](https://thequeenofhealth.ie/what-is-a-smoothie-bowl-5-minute-recipe/): A smoothie bowl is a smoothie but, in a bowl. They are thicker than your usual smoothie and taste like a delightful dessert.
- [Smoothie for Weight Loss – #FUNKY5 Smoothie](https://thequeenofhealth.ie/smoothie-for-weight-loss-funky5-smoothie/): Fruit and veg are good for you. No one would argue with that. But what is better for your health and losing weight?
- [How to switch off the ‘hunger hormone’](https://thequeenofhealth.ie/how-to-switch-off-the-hunger-hormone/): ‘Hormones’. Oestrogen and testosterone are the two that most likely spring to mind, and their role in puberty, libido, the reproductive system. In fact, our bodies produce a whole host of other hormones which play a role in our health and how we function day in day out. Ghrelin, given its name as a ‘growth hormone releasing peptide’, controls hunger, food intake and combined with growth hormone, fat storage.
- [The Truth About Sports Nutrition- Are You Doing It Right?](https://thequeenofhealth.ie/the-truth-about-sports-nutrition-are-you-doing-it-right/): You may have one or more questions!!
- [Burn Fat Faster…Keto Style](https://thequeenofhealth.ie/burn-fat-faster-keto-style/): Burn fat faster than ever!
- [Future-proof your brain](https://thequeenofhealth.ie/future-proof-your-brain/): For similar reasons, the same is true of dark chocolate. The brain is very susceptible to oxidative stress, which contributes to age-related cognitive decline, and foods with high levels of antioxidants fight the free radicals that cause this damage. In studies, cacao flavonoids encourage neuron and blood vessel growth in the parts of the brain related to memory and learning. A study in 2018 looked at what happened when people ate dark chocolate (over 70% cacao) and concluded that it helped brain plasticity, which is crucial for learning.
- [Exercise adds 10 years to your life](https://thequeenofhealth.ie/exercise-adds-10-years-to-your-life/): Exercising for just 30 minutes a day could help you live an extra 10 years, according to a brand new study. American experts who carried out the research found that women who regularly worked out could slow down the rate at which their cells aged. What’s more,the study points to the fact you CAN prolong the onset of wrinkles and grey hair, as damaged cells are what cause the signs of ageing. This is clearly very welcome news Indeed!
- [How much should I be eating?](https://thequeenofhealth.ie/how-much-should-i-be-eating/): I am often asked by clients – and in fact many other people I come across as soon as they discover I am a nutritional, Health & weight loss coach– ‘how much should I be Eating?’
- [Kick cravings into touch](https://thequeenofhealth.ie/kick-cravings-into-touch/): Everyone gets cravings from time to time. Sometimes you kid yourself that it is your body telling you that you need to have something (and there is some truth in this – more on that later). Most of the time, however, it is habit. There are some simple steps you can take to manage cravings and avoid binges. Using a combination of these steps will be most effective and some techniques will work better than others for you, so it’s best to Experiment.
- [Seven-Step Wrinkle-Busting Plan](https://thequeenofhealth.ie/seven-step-wrinkle-busting-plan/): Want to know the secret to banishing wrinkles and having dewy, fresh looking skin forever? Wrinkles are, unfortunately, a natural part of the ageing process. As you get older and your skin gets thinner, drier and less elastic, it’s less able to protect itself from damage. Environmental influences like UV light from the sun, pollution, hormonal imbalances, smoking, food, drink and even cosmetics can negatively impact the skin.
- [The Queen Of Health Chicken Curry](https://thequeenofhealth.ie/the-queen-of-health-chicken-curry/): For more recipes like this checkout my Body Beautiful Programmes and get a copy of my recently published book click here.
- [Weight Loss, celebrate your victories, not just the numbers on the scales!!](https://thequeenofhealth.ie/weight-loss-celebrate-your-victories-not-just-the-numbers-on-the-scales/): Have you ever heard of Non Scale Victories? It’s often shortened to NSV. You’ll find a lot of talk about this if you hang out on social media long enough. And these are really something worth celebrating.
- [Why work stress makes you eat more at dinnertime (and what to do about it)](https://thequeenofhealth.ie/why-work-stress-makes-you-eat-more-at-dinnertime-and-what-to-do-about-it/): If your job is stressing you out, it’s more likely that you will overeat at dinnertime, new research has found. But a good night’s sleep can counter the effect of work stress and help reduce the chances that you’ll comfort eat in the evening. The study in the Journal of Applied Psychology is one of the first to investigate how psychological experiences at work shape our eating patterns.
- [What cravings really reveal about your health](https://thequeenofhealth.ie/what-cravings-really-reveal-about-your-health/): Is it all in your head or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery. However, if you think about the biological processes happening within your body and the factors affecting these, the argument to substantiate a link becomes more compelling. Here’s why.
- [Celebrate your victories, not just the numbers](https://thequeenofhealth.ie/celebrate-your-victories-not-just-the-numbers/): Have you ever heard of Non Scale Victories? It’s often shortened to NSV. You’ll find a lot of talk about this if you hang out on social media long enough. And these are really something worth celebrating. My weight loss clients come to see me because they want to lose weight. And they do. But what they also come away with is so much more: NSVs. I always focus on slow but sure weight loss for so many reasons. Here are a few: Fast weight loss is what you get with a very low calorie diet or even that very trendy ketogenic diet that is incredibly high fat and very, very low on carbs. Both are a quick fix but they are also not only difficult to do, but more than anything they are difficult to maintain. With low calorie diets specifically, you are hungry all the time. AND, you run the risk of slowing down your metabolism. How? The body senses starvation, goes into self preservation mode where it economises and burns fewer calories.
- [Has the peri-menopause got you going crazy??](https://thequeenofhealth.ie/has-the-peri-menopause-got-you-going-crazy/): But I want to give you something to help you get started. Maintaining a stable blood sugar level can help. To do this:

## Pages
- [Medical Medium’s Heavy Metal Detox Smoothie Recipe: A Must-Try for Natural Detox and Boosted Energy](https://thequeenofhealth.ie/blogs/medical-mediums-heavy-metal-detox-smoothie-recipe-a-must-try-for-natural-detox-and-boosted-energy/): The Medical Medium’s Heavy Metal Detox Smoothie: A Must-Try for Anyone on a Health Journey!
- [8 Week Body Beautiful 365 Online Challenge](https://thequeenofhealth.ie/8-week-challenge/): Are you ready to create a life for yourself where you look in the mirror and see someone who is healthy and proud of yourself! Join the 8 week Body Beautiful online challenge for accountability on your weight loss journey.
- [Body Beautiful](https://thequeenofhealth.ie/vip-programme/): You're a busy working woman struggling to prioritise yourself. Body Beautiful VIP 1-1 weight loss programme is customised coaching to your needs for sustainable weight loss.
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- [Testimonials](https://thequeenofhealth.ie/testimonials/): Nichola has coached me to make small adjustments to my diet that have made a big difference! I always loved my bowl of cereal in the morning, which I never thought I would give up but after many months Nichola convinced me to try the Funky Five in the morning and I love it. I would never go back on this, and on a Saturday my treat is banana pancakes, again something I never thought I would like but I love it.
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- [The Queen of Health](https://thequeenofhealth.ie/): Still Struggling to Lose Weight in Midlife?

## Products
- [Funky5 Smoothie Recipe Book](https://thequeenofhealth.ie/product/funky5-smoothie-recipe-book/): My Funky5 smoothie recipe book includes a wide range of recipes that incorporate different fruits, vegetables, nuts, seeds, and superfoods. This variety ensures that you get a broad spectrum of nutrients, from vitamins and minerals to antioxidants and healthy fats. With my recipes, you can easily experiment with ingredients that you might not typically use in your regular meals, helping you diversify your diet.
- [Family Friendly Recipes](https://thequeenofhealth.ie/product/family-friendly-recipes/): My Family Friendly Recipe book is designed based off recipes I have used with my own family as well as clients. When you are on a health journey the last thing you need is to have to make different meals. This recipe book takes the stress out of meal prepping. Family mealtimes have many health benefits. Recent studies have shown that Children that are surrounded in a positive food environment are at a lower risk of obesity and eating disorders. When we cook and share simple recipes, we give an opportunity to model positive attitudes towards food and inspire our children with an interest in healthy eating.
- [10 Day Body Reset Meal Plan](https://thequeenofhealth.ie/product/10-day-body-reset/): WHAT'S INCLUDED Over 40 Healthy recipes – Breakfast, Luch, Dinner and snacks Shopping list Menu Planner BENEFITS Weight loss, Better Sleep, Increased Energy, Better Digestion and a full body reset.
- [Eat For Thyroid Health](https://thequeenofhealth.ie/product/eat-for-thyroid-health/): This plan helps to focus on nutrient-dense foods and eliminates common food triggers, with this meal plan I have helped clients reduce flare-up symptoms, including fatigue, weakness, and joint pain.
- [Hormone Harmony Meal Plan](https://thequeenofhealth.ie/product/hormone-harmony-meal-plan/): My delicious food plan is based on the principles of balancing blood sugar levels and incorporating a healthy approach to food. WHAT`S INCLUDED Over 40 Healthy recipes – Breakfast, Luch, Dinner and snacks Shopping list Menu Planner BENEFITS Hormone Support, Better Sleep, Increased Energy, Better Digestion and a healthy approach to diet and lifestyle.
- [Body Beautiful Book](https://thequeenofhealth.ie/product/body-beautiful-book/): Recipies and 8-week plans The book to inspire and lead a healthier and happier lifestyle Price includes postage & packaging