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Dec
18

Welcome to Christmas & New Year!

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I’ve included tips in this month’s Newsletter so that you can still enjoy your Christmas this year, but without the weight gain. I also feature a piece on walking that I hope will encourage you to become
more active this month – the holidays can present the perfect occasion to start a regular exercise programme.

I’ve also included a delicious, warming and healthy recipe that you can have to hand at any time over December to help you to avoid overindulging at other times of the day.

Keep in mind my tips to get you going for the New Year.

See you next month when we can all start the New Year together with new, attainable goals for our health and wellbeing!

For now, here’s to a happy and healthy Christmas for you and your family!

Best Wishes,

Elaine McGowan Weight Loss Clinics Dublin, Ennis and Limerick

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Oct
23

Welcome to the Autumn/Winter Newsletter

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Welcome to the Autumn/Winter Newsletter from Elaine McGowan Dietetic Clinics. It’s back to school and routine for many of us so it’s a really good time of year to start eating healthily. We have lots of interesting features in this newsletter so we hope you’ll enjoy.

There are a number of patient success stories covering successful weight loss and the continued success of the low FODMAP diet, we think you will find them all inspirational.

There are plenty of practical pointers on how to make healthier food choices and great suggestions for a filling and healthy breakfast.

There’s a reminder of the top tips for weight management that we all too often forget. The Minister for Health has recently introduced some changes to the Food Pyramid used throughout Ireland to help guide healthy eating; we outline these amendments here.

Finally, we’ve included a recipe for a winter warming soup- Spicy Tomato and Butternut Squash- delicious and easy to make. There’s also a tasty omelette recipe with spinach, feta cheese and herbs, it takes minutes to prepare and is filling and nutritious.

Wishing you good health and energy for the winter months ahead.

Best Wishes,

Elaine McGowan Weight Loss Clinics Dublin, Ennis and Limerick

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Welcome to the Spring/Summer Newsletter from Elaine McGowan Dietetic Clinics. It’s a great time of the year to kick start a healthy eating regime and there are lots of interesting features in this newsletter to get you motivated. We have included four patient success stories, each one very different, we think you will find them all inspirational.

In our last newsletter we introduced the low FODMAP diet which is scientifi cally proven and recommended as one of the most effective dietary therapies for functional gut disorders such as Irritable Bowel Syndrome. We would like to remind you what the diet is and who it’s aimed at.

Childhood and adolescent obesity is one of our most pressing public health challenges in Ireland. We take a look at the rising levels of overweight and obesity.

There has been a growing focus on displaying calories on menus recently; we remind you what your daily energy intake should be. We also summarise what to watch out for on food labels. There’s nothing like a goal to motivate you so whether it’s a holiday, summer party or simply wanting to feel better about yourself, why not try to incorporate exercise and healthy eating into your daily routine this summer.

Wishing you good health and energy for the summer months ahead.
Best Wishes

elaine_signature

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It’s back to school time for a lot of families and there’s a sense of getting back to routine for everyone. It’s a perfect time of year to get started on a healthy eating or fitness regime and I hope you’ll find plenty of interesting tips and information in this newsletter to get you motivated.

This newsletter introduces an exciting development for the treatment of functional gut disorders such as Irritable Bowel Syndrome (IBS) called the low FODMAP diet. The low FODMAP diet is a new dietary treatment to Ireland and you can read more about this dietary programme in this newsletter. We also look at the “5 a day” recommendation and what
that really means.

Read more in our “did you know” sections, where we examine sugar labels and highlight what to look out for on a label.

In the Exercise Corner we discuss the importance of weight-bearing and resistance exercise for bone health and reducing the risk of osteoporosis. We have a nice simple, healthy chicken stir-fry recipe that is also suitable for anyone with functional gut disorders such as Irritable Bowel Syndrome (IBS).

And fi nally, as always, we have some really inspirational people who would like to share their success stories.

Wishing you good health and energy for the winter months ahead.

elaine_signature

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Oct
05

5 A Day- what does this mean?

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On average we eat 3 portions (or servings) of fruit and vegetables a day. Health experts recommend at least 5 portions for better health.

So, most of us need to eat more fruit and vegetables!

So what does 5 a day actually mean?

    • eat 5 portions of fruit every day or
    • eat 5 portions of vegetables (includes salad) every day or, best of all
    • eat a mix of fruit and vegetables (includes salad) such as 2 fruit and 3 vegetables, every day.

Remember that frozen, tinned and dried fruit and vegetables count, as well as fresh.

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The festive season is over and you
may be feeling a little larger and
overindulged. It’s also that time of
year that we make our New Year’s
Resolutions. This year, rather than
focus on all the ‘forbidden’ foods
that you can’t have, focus on the
positive things you can do for your
body by eating well and getting
moving. By adopting better habits,
foods and exercise routines, you’ll
be crowding out the harmful foods
and couch potato ways.
I recommend you set realistic goals
for your NEW Years resolutions. Make
small realistic lifestyle changes that can be
sustained.
The Newsletter tackles many areas
that might appear on your resolutions list,
including weight loss, eating healthier and

The festive season is over and you may be feeling a little larger and overindulged. It’s also that time of year that we make our New Year’s Resolutions. This year, rather than focus on all the ‘forbidden’ foods that you can’t have, focus on the positive things you can do for your body by eating well and getting moving. By adopting better habits, foods and exercise routines, you’ll be crowding out the harmful foods and couch potato ways.

I recommend you set realistic goals for your NEW Years resolutions. Make small realistic lifestyle changes that can be sustained.

The Newsletter tackles many areas that might appear on your resolutions list, including weight loss, eating healthier and getting more active. (You can view the entire newsletter as a PDF here)

I have also included some winter warmer recipes to get you through the cold snap – warm, nourishing and low in calories.

Good luck and remember to come back for more great tips in the next issue!

Wishing you all a healthy New Year.

elaine_signature

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Jan
19

Hungarian Goulash

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goulashBeef is lower in saturated fat than lamb so is a better option for stews.By not browning the meat we are also saving on fat and calories. By using lots of peppers and red onions, we are also upping the veggie quota.

Mushrooms and courgettes also work very well in this recipe. Tinned tomatoes are rich in antioxidant lycopene and a handy store cupboard ingredient.
This recipe freezes very well so you will always have something warming and nutritious on hand rather than reaching for the take away menu or microwave meal. Especially good served with toasted buckwheat groats and steamed green beans for extra fi bre and vitamins.

Beef is lower in saturated fat than lamb so is a better option for stews.By not browning the meat we are also saving on fat and calories. By using lots of peppers and red onions, we are also upping the veggie quota.

Mushrooms and courgettes also work very well in this recipe. Tinned tomatoes are rich in antioxidant lycopene and a handy store cupboard ingredient.

This recipe freezes very well so you will always have something warming and nutritious on hand rather than reaching for the take away menu or microwave meal. Especially good served with toasted buckwheat groats and steamed green beans for extra fibre and vitamins.

Ingredients (serves 8 )

  • 1.5kg stewing beef in cubes
  • Sunflower oil, for frying
  • 2 red onions, sliced into thin wedges
  • 2tbls flour
  • 1bls paprika
  • 3 tins chopped tomatoes
  • 2tbls tomato puree
  • 2 red peppers, cut into thin strips
  • 2 yellow peppers, cut into thin strips
  • 2tbls chopped fl at-leaf parsley
  • 200ml low fat crème fraiche or
  • sour cream
  • Salt and pepper

Read More→

Categories : Recipes, Soups, Uncategorized
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Lisa , 26 year old Dublin

“I have had problems with my stomach for a very long time – probably since I was about 12. My symptoms were really uncomfortable: bad heart burn which, in turn, caused chest pain, cramps in my stomach and diarrhoea.

“I had an operation last year to reduce the amount of acid in my stomach. Despite this, I still felt unwell, although the symptoms weren’t to the extent they were before the operation. Still, I was taking 40 micrograms of Nexium a day, as well as lots of Gaviscon!

“I would found it extremely difficult to eat out or to eat different foods and I began eating the same meals all the time to avoid upsetting my stomach. I also lost a lot of weigh as, when my stomach became sore, I wouldn’t eat and, as a result, I was often very tired and run down.

“I felt awful about it all and, to be honest, I wondered was I going a little crazy because my stomach was always at me!

“What finally encouraged me to see a specialist again was that I didn’t like how skinny I had become and I was becoming worried about my health. I went to see my GP and she referred me to a Consultant Gastroenterologist who, in turn, referred me to Elaine.

“At first, I was a little unsure as I didn’t think Elaine would be able to tell me anything new about my diet as I thought I had figured out what foods irritated my problem

myself. Also, I had seen so many doctors in the past and as none of them had referred me to a dietitian so I assumed that, if it was going to have an impact on my condition, that surely I would have been sent to see a dietitian years ago.

“How wrong I was. I only went to see Elaine once and the diet plan she gave me improved my condition so dramatically that I didn’t feel the need to go back. I am delighted that I have put on the amount of weight I felt I needed to in order to be healthy.

“It’s amazing – I feel a hundred times better than I did before seeing Elaine. In fact, I haven’t felt this good in years. Once I stick to the diet, I have very little acid reflux. Also, the cramps in my stomach have gone and my bowel movements are back to being normal.

“I have also been able to cut down on the acid reflux tablets I was taking. I was often taking one and, sometimes, even two 40 microgram tablets of Nexium each day. Now, I only take one maybe once a week, if even.

“Of course, I have the odd day when I come off the diet because I’m craving something I shouldn’t have, but I end up feeling so bad that it’s just not worth it so I am normally quite good at sticking to the diet.

“I would highly recommend Elaine as she is friendly, very approachable and she knows so much about all aspects of the diet. I am very glad I went to see her and finally had a solution to my stomach problems.”

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Dec
10

Welcome to December

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We had fantastic feedback from the first Newsletter last month so I am delighted to present you with our December issue.
I’ve included tips in this month’s Newsletter so that you can still enjoy your Christmas this year, but without the weight gain. I also feature the beginning of a walking series (more in upcoming issues!) that I hope will encourage you to become
more active this month – the holidays can present the perfect occasion to start a regular exercise programme. I’ve also included a delicious, warming and healthy recipe that you can have to hand at any time over December to help you to avoid overindulging at other times of the day.
See you next month when we can all start the New Year together with new, attainable goals for our health and wellbeing!
For now, here’s to a happy and healthy Christmas for you and your family!
Best wishes,

elaine_christmasWe had fantastic feedback from the first Newsletter last month so I am delighted to present you with our December issue.

I’ve included tips in this month’s Newsletter so that you can still enjoy your Christmas this year, but without the weight gain. I also feature the beginning of a walking series (more in upcoming issues!) that I hope will encourage you to become

more active this month – the holidays can present the perfect occasion to start a regular exercise programme. I’ve also included a delicious, warming and healthy recipe that you can have to hand at any time over December to help you to avoid overindulging at other times of the day.

See you next month when we can all start the New Year together with new, attainable goals for our health and wellbeing!

For now, here’s to a happy and healthy Christmas for you and your family!

Best wishes,

elaine_signature

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Nov
19

Welcome to my new blog!

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Welcome to the my new blog which will feature extracts from my regular newsletter. As a qualified dietitian with more than 20 years of experience, I have a great passion for the subject of diet and health. I am committed to providing simple, practical and effective dietary advice that is individually tailored to enable my clients to enjoy better health and to maximise their ‘energy for living’.

With the prevalence of swine flu this winter, we also must ensure that we are all maximising the nutritional content in our diet so that our immune systems are boosted to the very best of their abilities. So make sure to fill your shopping trolley with a range of coloured fruit, vegetables, beans and wholemeal carbohydrates this month – these are the foods that will make a real difference to our health so that we have the best chance of fighting off flu and other illnesses.

With this in mind, we feature a range of tips, recipes and suggestions to reinvigorate your interest in healthy eating. We also include a focus on one of my patients who suffers from polycystic ovary syndrome, and the effects that my dietary interventions had on her heath and wellbeing. I am excited to report that we will feature a patient story in each of our monthly Newsletters going forward.

I look forward to visiting you again next month with some sound advice on how to enjoy the Christmas season without the dreaded weight gain so that you begin 2010 feeling fit and healthy.

In the meantime, enjoy the run-up to Christmas!

Take care,

Elaine

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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.