Orla Walsh Dietitian
@OrlaCWalsh
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BA Physiology, MSc Clinical Nutrition, PgDip Dietetics, PgDip Sports & Exercise Nutrition, MA Physiology. Instagram: OrlaWalshNutrition W:
Joined January 2013
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Also, please note it's a "best before" date rather than a "used by" date. So, let's not be too hasty...
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Correction: found with the camping gear. It's a dried item not a freezer item.
? More gross ?
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Doing the Dublin Marathon?
Here are 10 tips.
1. 30g of carbs per hour should be easy enough to achieve during the race. 6 jelly babies is 30g. Gels are often 25g.
A thread 🧵
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IV nutrition infusions that are currently available in retail outlets need to be made unavailable until research behind their benefit in the short & long term, as well as their risk in the short & long term is clear. A rant...
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Yes a Dietitian does eat croissants. Do ya know what - to pass our exams we weren't judged on our bodies. There was no bikini competition. And when graduating, our taste buds weren't removed.
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This tweet is incredibly irresponsible. 5lb this quick - most will be water & carbohydrate stores. It's important to protect your muscle & bone tissue when losing weight as well as your metabolism. This message feeds into disordered eating, which is on the rise. Cleanse - what 💩
Today is day 4 of the cleanse and I am 5 lbs down. I didn’t see any weight difference until today so that’s motivation I needed today. I am only 5’3 so this makes a big difference and for the next 3 days it’s all liquids. Pray for me please 😜
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Just in case anyone is in any doubt, squirting coffee up your arse is not a good idea.
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Some 'nutritionists' are so unqualified & their advice so dangerous that comparing them to us Dietitians is like comparing a drug dealer to a pharmacist. However there are lots of well qualified, superb Nutritionists out there. Need to protect their title.
#Nutribabble
#IrishMed
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Thanks Kylie Jenner, RD.
(Only kidding, you'll be surprised to hear, she's not a qualified nutritionist or dietitian).
What 💩
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My Dad's kayak was robbed last night from Ranelagh, Dublin 6. Please RT.
It's an 18 foot Romany Explorer, kevlar, white below yellow above with red trim. Foot pump. Tow rope. Rough home-made backrest. Cockpit cover. No name branded on it.
Please help find it Twitter!
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@FM104
Sure! It was actually a dried item rather than a freezer item, found among the camping equipment. Potentially more gross
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Potatoes - undeserving of a bad rep. They are good for you.
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She's here!
Our beautiful daughter arrived safely just over a week ago.
Her big brother and big sister are besotted, which helps, as the house is lovely & busy now 🥰 (Our dog hasn't noticed 😂).
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If people moved from current eating patterns to healthy eating guidelines, there would be a 31% reduction in GHG emissions, 17% saving on water use & 34% reduction in land use. Lets hit that message home, rather than encouraging the removal of food groups & important foods.
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Thinking of all the parents, babies, kids and staff in the Rotunda & Temple Street hospital this evening. Surrounded. How frightening.
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To feel better in yourself by putting a needle in your arm, consider donating blood.
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Hard to express how grateful I am. ❤️ Baby Okonji number 3 due this summer.
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Some are wrongly referred to as a "poison" or "toxin" while others are touted for their health benefits. Truth is, they're all kinda the same thing!
#nutrition
#myths
#health
#sugar
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Perfect porridge bread
1×500g pot regular Greek yoghurt
2×500g pots of oats
2 large eggs
Drop of milk (~30ml)
4 tbsp whole linseed
2 tsp baking powder
1tsp salt
A 🧵
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Try this for lunch today!
2 large eggs, 225g beans, 25g cheese = 30g protein, 10g fibre & 465kcal.
🍅 Add a slice of wholegrain toast, 1tbsp cream cheese, chopped tomatoes and lots of black pepper (I love this 😂)
Now you've got 35 grams of protein, 13g fibre & 635 kcal.
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Remember when packing a lunchbox, an uneaten one has zero nutrients. Chislers need some compromise. Do you want them to eat a healthy meal today, or love nourishing foods forever? Patience leads to progress.
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When we talk about certain foods, we seem to forget that they too contain vitamins and minerals. Anyway...
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Just heard a Personal Trainer say "We all go to the gym with the same aim... to look good". What??? Hate to break it to you love, I go to feel good. And only when the weather is poor/ when dark and it's less pleasant/ less safe being active outside. 🙄
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Baked Oats
Ingredients
200g oats
4 large eggs
1 tsp vanilla extract
450g tub Greek yoghurt (5%)
1 bag frozen berries (375g)
1 tbsp honey
If making for yourself, use a smaller dish and 1/4 of everything.
A thread 🧵
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This day last year I got married in the snow. I'm nearly 9 months pregnant and sorta nervous about the current snow scenario... the baby's name might need to be Sneachta Okonji.
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DON'T COMMENT ON A PERSON'S BODY.
I've posted this before, but I think we need a reminder.
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Food snobs look away! 1/2 tin baked beans in an ovenproof dish, crack 2 eggs on too, sprinkle on some chhese & chilli flakes. Bake at 180. Eat with 2 toast (dip in!) ➡️ 35g protein, 14g fibre, 580kcal.
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These sorts of foods don't belong in a kids diet (or yours), unless medically required.
Be very careful with the messages around food in your home.
For instance, call regular milk "milk" rather than "full fat milk".
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Often you hear that broccoli is a source of calcium. It would need to supply 120mg per 100g to be actually allowed called a source. Steamed broccoli provides 44mg, raw 35mg and boiled 35mg. And, we haven't even discussed bio-availability yet.
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🍳There are lots of reasons why I think it was silly to put a number on the amount of eggs people should eat per week. Here are some of my reasons.
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My son wouldn't eat eggs. Then I thought I just need to keep offering it to him, without creating a fuss. I estimated 10 to 20 tries. Anyone, 10 months later, after offering it daily, he picked it off his plate and ate 4 bites today. 😂 Getting there!!!
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My son didn't like his millionaire shortbread and asked for an orange instead. My husband looked at me like I broke him 🤣
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If I ever develop a thigh gap you'll know I'm very unwell, physically or mentally. For me to be healthy, my chub needs to rub. For some women it's perfectly healthy. Another example of "one size does not fit all".
#thighgap
#🖕🏻thighgap
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Most people need 20 grams of protein per meal. This is found in approx;
- 3 eggs
- 1 pint milk/ soy milk
- 1/2 chicken/turkey breast
- 1/2 large tin tuna
- 3 thin slices meat
- 200g greek yoghurt/ quark/ cottage cheese
- 1 ball mozzarella
- 1/2 block tofu
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We need to stop saying that the calcium in m!lk alternatives can be the same as milk. If they're fortified to contain the same amount of calcium, this does not mean it ends up in your glass. In fact, even if you shake the carton like mad, it still doesn't all end up in your glass
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Frustrating that diet policy focuses on reducing fat, salt and sugar so much when increasing whole grains, fruit, nuts, seeds, vegetables & fish is arguably more important.
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A filling breakfast
❓ Have you ever tried increasing the protein & fibre content of your breakfast? It really helps with feeling full & staying full. Plus, it better feeds the muscles and gut.
A thread 🧵
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🌞 Kickstart your morning with these Porridge Bread Scones! Made with oats & yoghurt, they're as nutritious as they are delicious.
Watch to see how easy it is to make them!
(**some cute newborn baby noises for free!)
#HealthyBreakfast
#SconeRecipe
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I keep saying to people that breastfeeding is great to soothe a baby after vaccinations. It just dawned on me that breastfeeding after the vaccinations actually soothed me. And probably has been used to soothe me in the times I've been overwhelmed as a new mum.
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Increase your plant proteins by adding a tin of lentils to your Bolognese.
The meat helps improve iron absorption from the lentils.
The lentils offer lots of fibre.
Kids don't notice.
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I had a delicious veggie burger last night.
I looked at the nutritional info after. Twice the fat content of a beef burger, and more calories too. 44% of the calories came from fat.
As they weren't very filling, I ate two.
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THE COVER 😀
Very grateful to be on the cover of
@indo
.ie_life
@independent
.ie again! Thank you
@YvonneHogan
Inside the paper I discuss the 5 pillars to a healthy diet and the 5 worst fads. I also discuss the trends to avoid. I hope you enjoy reading it and find it helpful 🙌🏻💪🏼
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Fruit and vegetables are incredibly important. Half of every meal we eat needs to be these guys! It's important to eat a rainbow. Each provides an array of different vitamins, minerals and phytocompounds (special plant nutrients). Infographic: new FSAI Healthy Eating Guidelines.
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Washing a baby in the kitchen sink is surprisingly easy. Certainly easier than baby baths.
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So many thank yous required. Here's only the beginning. All our love, Orla & Ben Okonji
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Please be extra vigilant with the infusions that offer potassium. Too much potassium can stop your heart.
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Poor eggs. Seriously got a battering over the years... eat eggs, enjoy them, choose free range.
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A lot of people thinking they need to eat just 1200kcal per day. This is of course ridiculous, unless you're 4 years old, in which case it may be appropriate, but not always.
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10. Try nothing new on the day. Stick to what you've practiced!
Good luck!
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Well done
@ciarakellydoc
- my opinion also.
Ciara Kelly: We should be ashamed of insulting fat people
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Lots of people have poor scientific literacy. It's up to the people who know more in this area to do something.
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A serving of
#nuts
is about 30g, which is equal to:
20 almonds
10 Brazil nuts
15 cashews
4 chestnuts
20 hazelnuts
15 macadamias
15 pecans
2 tablespoons pine nuts
60 pistachios in shells for 30g of kernels
10 whole walnuts or 20 walnut halves
A small handful of mixed nuts.
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The nutrients added tend to be water soluble vitamins. The bulk of which end up in urine very quickly. Some of the other nutrients are created in our body, and are not considered essential. So why offer them? While the remainder are found in abundance within a varied diet.
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When the oral route is available in healthy individuals, the IV route should not be used. There is a risk with each infusion (unlike drinking a glass of water and taking a supplement) and no clear reward.
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My husband thinks it's a waste of money for me to buy a ticket to fly with
@KLM
just to breastfeed uncovered... I beg to differ. I'm choosing long haul for maximum impact.
@HeatherYemm
Breastfeeding is permitted at KLM flights. However, to ensure that all our passengers of all backgrounds feel comfortable on board, we may request a mother to cover herself while breastfeeding, should other passengers be offended by this.
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The markup of the saline is remarkable. What is available in the hospital setting for mere cents, is marked up significantly. As for the nutrients that are offered, supplements are far cheaper and safer, if they are required.
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Slice a banana, smear on some peanut butter, layer on some berries and freeze (*WARNING : may not make it to the freezer)
Nice with some dark chocolate too! 😁🍌🥜🍒🍇🍓
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Saying carbs are bad today is the same as saying fat was bad 20 yrs ago. We need a reasoned discussion about science not a row about fads
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#Nationalbreastfeedingweek
Things I wish I knew b4
1. It's more tiring than I thought
2. It doesn't always come naturally to your baby
3. You will b hungrier (or starving)!
4. It soothes them quicker & faster than most things
5. When you both nail it it's so incredibly handy
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@niamh_dr
I'm 23 weeks and can safely say in the same situation I would make my 4 and 2 year olds clean it up.
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1 glass of milk contains the same calcium as nearly 2 large tins of
baked beans, ¼ kg of almonds, 6 tbsp tahini or 1 kg (24 spears)
broccoli
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An average Indian takeaway meal consisting of poppadoms, onion bhajis, chicken tikka masala & pilau rice, provided 2,287 calories, amounting to:
o 114% of an adult’s GDA for kcal
o 188% of the GDA for fat
o 290% of the GDA for saturated fat
o 150% of the GDA for salt
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I can't keep my baby away from the bin, the dogs basket, the wheels of his pram or the dogs food dish. I still steralise his bottles. It feels ridiculous.
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I had a lovely moment there when
@AlisonTodayFM
described me as one of the highlights at
@WellFestIrl
My 3y son heard, which made it even more special, until I realised that he doesn't know I'm Orla Walsh 🤣
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PORRIDGE
Why not make it different every day! These are some of my favourite add-ins.
For a balanced
#breakfast
add oats (carbohydrate), milk (protein), nuts or seeds (healthy fat) and fruit or vegetable.
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A meta-analysis of 58 studies looking at beta-glucan from oats showed daily oats improved LDL cholesterol (need to eat 3.5 g/day) in just 3 weeks.
A thread 🧵
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Our New Home!
40 Upper Mount Street, Dublin 2. Eircode: D02 X7H6
This stunning Georgian building is where you'll find OWN clinic from now on!
We have a lovely top floor office too, with a lift to the door should you need it.
Wait till you see our boardroom... 😍
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Pear & Almond baked oats
🍐A fruit that's at least twice the fibre of most other fruits
🍚 Oats are cholesterol lowering, so too are almonds
🥛Milk offers protein 💪🏻 & is great for our bones 🩻
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#sugartax
in Philadelphia - Within the first 2 months of tax implementation, consumption of 1. soda regularly was 40% lower, 2. energy drink 64% lower, 3. bottled water was 58% higher 4. the 30-day regular soda consumption frequency was 38% lower
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Thing about this
#breakfast
study that people need to get is that the focus was on weight loss and eating less calories. I mean, cholera causes weight loss. Being trapped in a lift results in eating less calories.
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Research found that by increasing the amount of fibre people ate, their weight came down without trying to eat less. By increasing fibre intake by 14g, overall calorie intake came down by 10% resulting in a loss of just over 4lb in under 4 months.
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Sports nutrition isn't straight forward:
Take carbs...
If at rest we're using 7g/h of carbs but in exercise we're using 60-350g/h, you can begin to understand why recovery with carbs after exercise is so important.
Liver storage: 60-90g of carbs
Muscle storage: 400-900g
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If you're feeling low in energy all the time or have other symptoms that feel far from normal, please book in to see your GP.
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DIET CULTURE
Take advice from qualified people.
Nutrition is not based on belief, it is based in science. There are different views but not many between those who have actually studied it.
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Ah the auld saying "you can get everything you need from a varied balanced diet"...
Is often followed up by, BUT you need to take a
💊 Vitamin D supplement (15 micrograms a day when living in Ireland from Halloween to Paddy's Day, but possibly all year round)
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Please note there can be too much of a vitamin or mineral in the same way as there can be too little of a vitamin or mineral.
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