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Dealing With SETBACKS 🧘‍♀️ Let's talk INJURIES gang 🤸‍♀️ A much requested topic from you guys so in today's post I'm gonna chat a little bit about mentally getting yourself to focus on the CAN and not the CAN'T when you're side-lined with injuries.❤ NOTE: This is NOT a post to share what rehab exercises to do/not do - obviously, that would be irresponsible + impossible to share as an IG post! As I've said before - if you're concerned you've picked up an injury, see a healthcare professional if you can to get it assessed - a physio or your GP, or maybe even hosp if you think an imaging like an xray might be needed. . . 🧘‍♀️ I'm no stranger to injuries, + neither are many who engage in physical activity - once you start to talk about niggles + injuries from training + sport you realise almost everyone has something they're 'working on' - knees, feet, hips, wrists, shoulders, back - you name it! So the FIRST thing to remember is that you are NOT ALONE. It might seem on social media like everyone is gymming 24/7 - they aren't. If they are, they shouldn't be 🖐 Team No Days Off is a hashtag that should never have become one 🙉 . . 🧘‍♀️ TWO - What can you LEARN from this setback to strengthen your comeback? 👍 For me, rehabbing my knee at the moment is teaching me SO much through working with my physio about my body, + having moved onto adding light plyometrics to my programme, I can 100% see the difference the balance work I did has made to my landing in jumps + hops! My goal is that as I progress rehab I'll be back lifting weights + running this year in the most balanced way, with the best form + technique I've got. . . 🧘‍♀️ THREE - Focus on your CANS, not your CAN'T. In fact, do what I did + banish 'I can't' from your vocab. It doesn't help your mindset! Write an I CAN list. I found this was the most helpful thing I did to mentally get through injuries - and it was how I became a Yogi too! . . 🧘‍♀️ FINALLY - Healing takes TIME - so have PATIENCE + trust the process! And have a lovely Easter Saturday ☘ Excited to spend as much of today in the ☀️ as I can! #theirishbalance #yesyoucan #yougotthis #hardworkpaysoff #icaniwill

Friday FOCUS Time - Let's Talk SMOKING CESSATION 👩‍⚕️👩‍⚕️👩‍⚕️ A topic I actually don't think I've ever seen covered on social media - like alcohol, it's a bit of a forgotten health behaviour with so much shared around food + fitness instead! I've shared a brand new article on my blog all about Smoking Cessation + the goal for a Tobacco-Free Ireland! Hit the link in my bio to have a read! . . 👩‍⚕️Tobacco is actually a big public health issue + although you might think 'sure we all know smoking is bad for our health' - 22% of the Irish population still smoke (Dept. of Health, 2017)! Slightly more men than women are regular smokers (25% versus 20% - not figures to be sneezed at!) 🖐 And yes - Social Smoking DOES count in terms of harms to health. . . 👩‍⚕️ Smoking cigarettes negatively affects many aspects of our health - in particular, it increases the risk of several cancers (lung, but also oral/throat cancers, cervical, kidney + bladder!), it's a leading risk factor for heart disease + a lung condition called COPD, as well as accelerating ageing +shortening lifespan! I've detailed the risks in full in the article 👍 . . 👩‍⚕️ The goal in Ireland is to get the smoking prevalence to less than 5% by 2020. Our trend is decreasing - but slowly. Ireland has actually been a bit of a leader in terms of tobacco regulation - especially our workplace smoking ban in the early 2000s, + we've seen many new regulations since. Tobacco isnt just about the health of the smoker - it is damaging to those who inhale second hand smoke too, especially their cancer/heart + lung disease risks, + increased risks to exposed children too! . . 👩‍⚕️ We need to prioritise treating tobacco dependence as a health issue - + prevent people from initiating the habit, esp. children/teens+I've discussed this in my article with Irish resources. Our Health Service Executive website has lots of information on where to start if you're considering quitting + what supports you should get behind you to succeed! These include maybe medical support with nicotine replacement therapy, psychological support + social support too. . . 👩‍⚕️If you read let me know! Happy Good Friday folks! #theirishbalance

AUBERGINE & MUSHROOM LENTIL DAHL ❤❤❤ What a recipe mouthful - happily for you I've got the whole thing right here below! 😉 LOTS of you asking for this latest #mealprep recipe of mine - it's been my lunches this week! So keep reading + save it for your next turn to cook! 😍 . . 🌟Recipe (Serves 7-8): Ingredients:1 tbsp extra virgin olive oil, 1 red onion, 1 garlic clove,peeled and minced, 1/2 tsp mild chili powder, 1 tsp ground coriander/cumin/cinnamon, 2 tsp ground ginger, 1 tbsp ground turmeric, 2 tbsp soy sauce, 250g button mushrooms, 1 aubergine, 500g red lentils, 1 400g tin of chickpeas, 2 x 400ml tins of chopped tomatoes, 1.5L of vegetable stock or water, + Seasoning: A pinch of salt and a couple of twists of black pepper! . . 🌟Method: Soak the lentils in a bowl in cold water while you prepare the veggies. 👉De-stem, wash and slice up the mushrooms + chop up the aubergine into 1 inch chunks. Peel and chop the onion, then peel and finely dice the garlic clove.👉 Heat the olive oil in a large pot on a medium heat, then add the onions + garlic. Cook for 3-4 minutes to sweat the onions.👉Add the mushrooms and aubergine next, + cook for another 4-5 minutes to soften them.👉Add the spices + cook for another 3-4 minutes to coat the veggies in them.👉Add the soy sauce (or tamari), chopped tomatoes and chickpeas - stir to mix everything up.👉Finally, drain the lentils, and add them to the pot. Add the water/stock and make sure the lentils are covered with water in the pot.👉 Bring to the boil, season, and then turn down the heat to the lowest setting to simmer the dahl.👉Simmer for about 25-30 minutes to allow the lentils to soak up the liquid + cook - you will need to stir the dahl every 5 minutes or so to stop the lentils sticking to the bottom of the pot.👉 Done! Serve as is or with a side of greens + yoghurt on top 😍 . . 🌟 Tag me if you try it out folks! 😍 Shout out to @fionasfoodforlife for inspiring me with her fantastic cookery demo to get brave with red lentils again 😊 Happy Thursday! Full day of college ahead so I'm gymming, nerding + trying @cornucopia_restaurant for the first time tonight! 😍 #mealpreprecipes #mealprep #plantbased #lentildahl

Do You Apologise For Being YOU? 🧘‍♀️🧘‍♀️🧘‍♀️ I thought about this at the weekend (no idea why, I'm a reflective gal when I least expect it 😂) and decided to share the funky things about me that I maybe in the past thought I should change to 'be normal' - but in fact I've realised make me unique + weirdly me 😊 So here goes - share yours! 😍 10 funky facts about me 😉 . . 🌟1. I LOVE to move, whatever way that may be. It's how I start my day, everyday - yoga, gym, a walk, a run, a class - it's my me time. . 🌟2. I LOVE mornings. Like early mornings. Unless I've had a late night, I DON'T like sleeping in, it makes me feel like I've missed half the day 😂 Apparently I've been getting up with the larks since I was a baba so go figure! . 🌟3. I don't really drink alcohol. I'm not a tee-totaller but with the exception of a very occasional glass of red, I may as well be 😂 I don't over analyse that - it's just how I've evolved over time I guess. The last glass of red I had was the best I've ever had in London last summer (an Argentinian Malbec ❤). . 🌟4. I don't have a sweet tooth. I'm a savory gal through + through 😍 . 🌟5. I genuinely crave foods like hummus + raw veggies. I could probably live on hummus forever. . . 🌟6. I eat meat, in moderation, maybe 4 times a week, and dairy everyday. I also consider my diet plant-based. The changes I've made to it are those which line up with my lifestyle + values. . . 🌟7. I've left the 'stethoscope' doctor path I thought I would be on when I was in med school - but I couldn't be more chuffed with the road I've found myself on instead. . . 🌟8. I'm a hopeless romantic. Saucy-ness aside, I genuinely even thought the Fifty Shades books were romantic 😂 . . 🌟9. I LOVE superhero movies. I cannot WAIT for the next Avengers 😍 (Thor...*sigh*). . . 🌟10. I love singing, badly, out loud - driving/cooking/showering, whatever. Current faves to belt out include the Moulin Rouge soundtrack + Coldplay. . . 🌟Enough Ciara oddities for the day 😂 Happy #humpday gang! Photo @unioncafedublin at a lovely Yoga Brunch at the weekend! #wednesdaywisdom #selflove #theirishbalance #youdoyou

Your Body Is Your HOME 🧘‍♀️🧘‍♀️🧘‍♀️ READ THIS POEM 👉 My #tuesdaythoughts for you all are from this beautiful poem that I read at the weekend. I'm not exaggerating when I say it brought a tear. And a smile. ❤ And it really resonated. So I decided to share it in the hope that it might resonate with some of you guys too 💜 . . 🌟 Remember - whatever social media might show, our bodies were not put on this Earth to be something we push to the limit everyday. Whether that's a result of working 24/7, training 7 days a week, underfuelling, not prioritising sleep and recovery - it might be a variety of things, but regardless, your body deserves all the love you can give it. It's your home for life - and it makes you the unique + wonderful person you are BECAUSE of all its imperfections + flaws. . . 🌟 Over the last year, I've definitely make a huge effort to remember to be kind to and grateful for my body. Giving it time to rest, reflect, recover from what it allows me to do day to day. Was I always kind to it? Nope. But hindsight is 20:20 as they say, and I'm really glad to have this insight at the age of 28 when I can take this love for my body into the rest of my life 💜 . . 🌟 We are ALWAYS our own worst critic - so remember. Remember my GOLDEN RULE. Which being honest I've only really been strict on for about a year + sometimes I slip up. But it's still a golden rule 👉 . . 🧘‍♀️ If you wouldn't say it to your very best friend, you've got no business saying it to yourself. . . 🌟 We get one body + one mind. Make yours a happy home in which to spend it 💜 Off to college after a lovely little upper body session inspired by @nathalielennon_ 🤸‍♀️ #theirishbalance #healthylifestyle #selflove #selfcare #bodypositive

Smiling cos there's a BRAND NEW PODCAST Episode up folks 🌟🌟🌟 Kickstarting your Monday with a chat all about why we need to DITCH Dr. Google, Say NO to Social Media Myths + make sure we prioritise Clinical Contact with a healthcare professional 👩‍⚕️👩‍⚕️👩‍⚕️ Live on Podbean via the link in my bio, iTunes + Spotify too! . . 🌟 I wrote about this topic recently on my blog, and brought it to the Podcast this week because I feel VERY FRICKIN PASSIONATE about it 👍 I absolutely love hearing from you guys about your vibes on my articles, recipes, posts + Podcast ❤ BUT I do also get a LOT of queries for personalised medical advice online - and it really is something I want to keep talking about. Because healthcare professionals, medic + non-medic alike, shouldn't be giving individualised advice via social media. As doctors, history taking + clinical examination of our patients are 2 fundamental skills + essential to forming a diagnosis + management plan. Last I checked, you can't comprehensively do those online - and you defo can't physically examine someone through DMs 😂 . . 🌟 So tune in, hear me chat about why we need to question the social media myths we hear (Carnivore diet, What the Health, Celery Juice I'm looking at you guys especially 💪) and ASK FOR EVIDENCE. Speak to a healthcare professional you trust in person if you have symptoms/signs you are concerned about, physical or mental! And I know that comes with a cost, I do appreciate that. Hence why Google can seem a lot easier. But not at all safer or a substitute. . . 🌟 Let me know if you listen! Always love hearing from you guys on the Pod 💜 Interviews kicking off next week on the series all going well 👩‍⚕️ Have an awesome Monday - I'm heading gym 👉 brave this weather 👉 college/library 🤓 #mondaymotivation #theirishbalance #theirishbalancepodcast #drgoogle #healthpromotion

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Coconut Carrot Cake Squares
Saying No to Smoking – Moving Towards a Tobacco-Free Ireland
Aubergine, Mushroom and Red Lentil Dahl

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Dealing With SETBACKS 🧘‍♀️ Let's talk INJURIES gang 🤸‍♀️ A much requested topic from you guys so in today's post I'm gonna chat a little bit about mentally getting yourself to focus on the CAN and not the CAN'T when you're side-lined with injuries.❤ NOTE: This is NOT a post to share what rehab exercises to do/not do - obviously, that would be irresponsible + impossible to share as an IG post! As I've said before - if you're concerned you've picked up an injury, see a healthcare professional if you can to get it assessed - a physio or your GP, or maybe even hosp if you think an imaging like an xray might be needed. . . 🧘‍♀️ I'm no stranger to injuries, + neither are many who engage in physical activity - once you start to talk about niggles + injuries from training + sport you realise almost everyone has something they're 'working on' - knees, feet, hips, wrists, shoulders, back - you name it! So the FIRST thing to remember is that you are NOT ALONE. It might seem on social media like everyone is gymming 24/7 - they aren't. If they are, they shouldn't be 🖐 Team No Days Off is a hashtag that should never have become one 🙉 . . 🧘‍♀️ TWO - What can you LEARN from this setback to strengthen your comeback? 👍 For me, rehabbing my knee at the moment is teaching me SO much through working with my physio about my body, + having moved onto adding light plyometrics to my programme, I can 100% see the difference the balance work I did has made to my landing in jumps + hops! My goal is that as I progress rehab I'll be back lifting weights + running this year in the most balanced way, with the best form + technique I've got. . . 🧘‍♀️ THREE - Focus on your CANS, not your CAN'T. In fact, do what I did + banish 'I can't' from your vocab. It doesn't help your mindset! Write an I CAN list. I found this was the most helpful thing I did to mentally get through injuries - and it was how I became a Yogi too! . . 🧘‍♀️ FINALLY - Healing takes TIME - so have PATIENCE + trust the process! And have a lovely Easter Saturday ☘ Excited to spend as much of today in the ☀️ as I can! #theirishbalance #yesyoucan #yougotthis #hardworkpaysoff #icaniwill

Friday FOCUS Time - Let's Talk SMOKING CESSATION 👩‍⚕️👩‍⚕️👩‍⚕️ A topic I actually don't think I've ever seen covered on social media - like alcohol, it's a bit of a forgotten health behaviour with so much shared around food + fitness instead! I've shared a brand new article on my blog all about Smoking Cessation + the goal for a Tobacco-Free Ireland! Hit the link in my bio to have a read! . . 👩‍⚕️Tobacco is actually a big public health issue + although you might think 'sure we all know smoking is bad for our health' - 22% of the Irish population still smoke (Dept. of Health, 2017)! Slightly more men than women are regular smokers (25% versus 20% - not figures to be sneezed at!) 🖐 And yes - Social Smoking DOES count in terms of harms to health. . . 👩‍⚕️ Smoking cigarettes negatively affects many aspects of our health - in particular, it increases the risk of several cancers (lung, but also oral/throat cancers, cervical, kidney + bladder!), it's a leading risk factor for heart disease + a lung condition called COPD, as well as accelerating ageing +shortening lifespan! I've detailed the risks in full in the article 👍 . . 👩‍⚕️ The goal in Ireland is to get the smoking prevalence to less than 5% by 2020. Our trend is decreasing - but slowly. Ireland has actually been a bit of a leader in terms of tobacco regulation - especially our workplace smoking ban in the early 2000s, + we've seen many new regulations since. Tobacco isnt just about the health of the smoker - it is damaging to those who inhale second hand smoke too, especially their cancer/heart + lung disease risks, + increased risks to exposed children too! . . 👩‍⚕️ We need to prioritise treating tobacco dependence as a health issue - + prevent people from initiating the habit, esp. children/teens+I've discussed this in my article with Irish resources. Our Health Service Executive website has lots of information on where to start if you're considering quitting + what supports you should get behind you to succeed! These include maybe medical support with nicotine replacement therapy, psychological support + social support too. . . 👩‍⚕️If you read let me know! Happy Good Friday folks! #theirishbalance

AUBERGINE & MUSHROOM LENTIL DAHL ❤❤❤ What a recipe mouthful - happily for you I've got the whole thing right here below! 😉 LOTS of you asking for this latest #mealprep recipe of mine - it's been my lunches this week! So keep reading + save it for your next turn to cook! 😍 . . 🌟Recipe (Serves 7-8): Ingredients:1 tbsp extra virgin olive oil, 1 red onion, 1 garlic clove,peeled and minced, 1/2 tsp mild chili powder, 1 tsp ground coriander/cumin/cinnamon, 2 tsp ground ginger, 1 tbsp ground turmeric, 2 tbsp soy sauce, 250g button mushrooms, 1 aubergine, 500g red lentils, 1 400g tin of chickpeas, 2 x 400ml tins of chopped tomatoes, 1.5L of vegetable stock or water, + Seasoning: A pinch of salt and a couple of twists of black pepper! . . 🌟Method: Soak the lentils in a bowl in cold water while you prepare the veggies. 👉De-stem, wash and slice up the mushrooms + chop up the aubergine into 1 inch chunks. Peel and chop the onion, then peel and finely dice the garlic clove.👉 Heat the olive oil in a large pot on a medium heat, then add the onions + garlic. Cook for 3-4 minutes to sweat the onions.👉Add the mushrooms and aubergine next, + cook for another 4-5 minutes to soften them.👉Add the spices + cook for another 3-4 minutes to coat the veggies in them.👉Add the soy sauce (or tamari), chopped tomatoes and chickpeas - stir to mix everything up.👉Finally, drain the lentils, and add them to the pot. Add the water/stock and make sure the lentils are covered with water in the pot.👉 Bring to the boil, season, and then turn down the heat to the lowest setting to simmer the dahl.👉Simmer for about 25-30 minutes to allow the lentils to soak up the liquid + cook - you will need to stir the dahl every 5 minutes or so to stop the lentils sticking to the bottom of the pot.👉 Done! Serve as is or with a side of greens + yoghurt on top 😍 . . 🌟 Tag me if you try it out folks! 😍 Shout out to @fionasfoodforlife for inspiring me with her fantastic cookery demo to get brave with red lentils again 😊 Happy Thursday! Full day of college ahead so I'm gymming, nerding + trying @cornucopia_restaurant for the first time tonight! 😍 #mealpreprecipes #mealprep #plantbased #lentildahl

Do You Apologise For Being YOU? 🧘‍♀️🧘‍♀️🧘‍♀️ I thought about this at the weekend (no idea why, I'm a reflective gal when I least expect it 😂) and decided to share the funky things about me that I maybe in the past thought I should change to 'be normal' - but in fact I've realised make me unique + weirdly me 😊 So here goes - share yours! 😍 10 funky facts about me 😉 . . 🌟1. I LOVE to move, whatever way that may be. It's how I start my day, everyday - yoga, gym, a walk, a run, a class - it's my me time. . 🌟2. I LOVE mornings. Like early mornings. Unless I've had a late night, I DON'T like sleeping in, it makes me feel like I've missed half the day 😂 Apparently I've been getting up with the larks since I was a baba so go figure! . 🌟3. I don't really drink alcohol. I'm not a tee-totaller but with the exception of a very occasional glass of red, I may as well be 😂 I don't over analyse that - it's just how I've evolved over time I guess. The last glass of red I had was the best I've ever had in London last summer (an Argentinian Malbec ❤). . 🌟4. I don't have a sweet tooth. I'm a savory gal through + through 😍 . 🌟5. I genuinely crave foods like hummus + raw veggies. I could probably live on hummus forever. . . 🌟6. I eat meat, in moderation, maybe 4 times a week, and dairy everyday. I also consider my diet plant-based. The changes I've made to it are those which line up with my lifestyle + values. . . 🌟7. I've left the 'stethoscope' doctor path I thought I would be on when I was in med school - but I couldn't be more chuffed with the road I've found myself on instead. . . 🌟8. I'm a hopeless romantic. Saucy-ness aside, I genuinely even thought the Fifty Shades books were romantic 😂 . . 🌟9. I LOVE superhero movies. I cannot WAIT for the next Avengers 😍 (Thor...*sigh*). . . 🌟10. I love singing, badly, out loud - driving/cooking/showering, whatever. Current faves to belt out include the Moulin Rouge soundtrack + Coldplay. . . 🌟Enough Ciara oddities for the day 😂 Happy #humpday gang! Photo @unioncafedublin at a lovely Yoga Brunch at the weekend! #wednesdaywisdom #selflove #theirishbalance #youdoyou

Your Body Is Your HOME 🧘‍♀️🧘‍♀️🧘‍♀️ READ THIS POEM 👉 My #tuesdaythoughts for you all are from this beautiful poem that I read at the weekend. I'm not exaggerating when I say it brought a tear. And a smile. ❤ And it really resonated. So I decided to share it in the hope that it might resonate with some of you guys too 💜 . . 🌟 Remember - whatever social media might show, our bodies were not put on this Earth to be something we push to the limit everyday. Whether that's a result of working 24/7, training 7 days a week, underfuelling, not prioritising sleep and recovery - it might be a variety of things, but regardless, your body deserves all the love you can give it. It's your home for life - and it makes you the unique + wonderful person you are BECAUSE of all its imperfections + flaws. . . 🌟 Over the last year, I've definitely make a huge effort to remember to be kind to and grateful for my body. Giving it time to rest, reflect, recover from what it allows me to do day to day. Was I always kind to it? Nope. But hindsight is 20:20 as they say, and I'm really glad to have this insight at the age of 28 when I can take this love for my body into the rest of my life 💜 . . 🌟 We are ALWAYS our own worst critic - so remember. Remember my GOLDEN RULE. Which being honest I've only really been strict on for about a year + sometimes I slip up. But it's still a golden rule 👉 . . 🧘‍♀️ If you wouldn't say it to your very best friend, you've got no business saying it to yourself. . . 🌟 We get one body + one mind. Make yours a happy home in which to spend it 💜 Off to college after a lovely little upper body session inspired by @nathalielennon_ 🤸‍♀️ #theirishbalance #healthylifestyle #selflove #selfcare #bodypositive

Smiling cos there's a BRAND NEW PODCAST Episode up folks 🌟🌟🌟 Kickstarting your Monday with a chat all about why we need to DITCH Dr. Google, Say NO to Social Media Myths + make sure we prioritise Clinical Contact with a healthcare professional 👩‍⚕️👩‍⚕️👩‍⚕️ Live on Podbean via the link in my bio, iTunes + Spotify too! . . 🌟 I wrote about this topic recently on my blog, and brought it to the Podcast this week because I feel VERY FRICKIN PASSIONATE about it 👍 I absolutely love hearing from you guys about your vibes on my articles, recipes, posts + Podcast ❤ BUT I do also get a LOT of queries for personalised medical advice online - and it really is something I want to keep talking about. Because healthcare professionals, medic + non-medic alike, shouldn't be giving individualised advice via social media. As doctors, history taking + clinical examination of our patients are 2 fundamental skills + essential to forming a diagnosis + management plan. Last I checked, you can't comprehensively do those online - and you defo can't physically examine someone through DMs 😂 . . 🌟 So tune in, hear me chat about why we need to question the social media myths we hear (Carnivore diet, What the Health, Celery Juice I'm looking at you guys especially 💪) and ASK FOR EVIDENCE. Speak to a healthcare professional you trust in person if you have symptoms/signs you are concerned about, physical or mental! And I know that comes with a cost, I do appreciate that. Hence why Google can seem a lot easier. But not at all safer or a substitute. . . 🌟 Let me know if you listen! Always love hearing from you guys on the Pod 💜 Interviews kicking off next week on the series all going well 👩‍⚕️ Have an awesome Monday - I'm heading gym 👉 brave this weather 👉 college/library 🤓 #mondaymotivation #theirishbalance #theirishbalancepodcast #drgoogle #healthpromotion

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Coconut Carrot Cake Squares
Saying No to Smoking – Moving Towards a Tobacco-Free Ireland
Aubergine, Mushroom and Red Lentil Dahl
Peanut Butter Bean Brownies
Embracing Change and a New Chapter

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