Winter reset: Cork coach says small changes can all add up

Sometimes a fleeting thought can turn into something life-changing, like it did for health and nutrition coach, Grace O’Leary.

“It all started 15 years ago when I decided to go for a short run to see if it was for me,” says Grace, who lives in Douglas.

“One run led to another, and before I knew it, running had become my reset.”

How did her reset work?

“By setting myself small achievable goals over time, I built up to running half marathons and then full marathons!”

Running requires fuel.

“The more I ran, the more I realised that food matters,” says Grace.

“Not only is it needed for fuel, but it is also needed for recovery. The right food gave me energy to run stronger, and the wrong food slowed me down and gave me discomfort.”

Grace became more alert, continuing with her new pursuit.

“Running was beginning to open my eyes to my own digestion issues,” says Grace.

She was alerted to something else.

“With a family history of bowel cancer, I began to realise that food isn’t just fuel. It’s a prevention.”

How does she prevent history from repeating itself?

“Today I look after my gut health by prioritising whole foods, fruit, vegetables, and wholegrains,” says Grace.

“I aim to eat a rainbow of colours each week to ensure I am eating a variety of nutrients that will support my health. I incorporate fermented foods like kefir water and kimchi. These probiotic foods support our good bacteria and will help improve digestion,” says Grace.

“Hydration is so important as it keeps everything moving in the colon. Protein with every meal as it slows hunger and prevents over-eating. Healthy fats like omega 3, (salmon, tuna, mackerel), support heart, brain and hormone health. I limit processed foods as best I can. I think balance is hugely important, so I live off the 80/20 rule. 80% I eat very well, but there is 20% where I don’t restrict myself.”

Feeling good about herself and feeling confident, Grace decided to gain a deeper understanding of health and nutrition.

“In 2022, I decided that I wanted to gain a deeper understanding of health and nutrition with a particular interest in women’s health,” says Grace.

“After researching many courses, I decided to enrol with Nutrition and Health (IINH), to do a Diploma in health and nutrition coaching.”

Grace took another ambitious step.

“On the back of the course, I set up Grace O’Leary Health and Nutrition Coaching,” says Grace.

“This was built to help individuals and families build lasting habits through personalised health and nutrition. When it comes to living healthier, small changes can make a big difference.”

Grace says this can be a good time of year to reset, reboot, and recharge.

“It gives people a chance to realign and to focus on their health and nutrition goals before the Christmas period. By resetting, you will be able to identify what health area needs some focus over the next weeks...If you had to choose one particular area, what would it be: diet, movement, sleep, stress or mindless snacking? Recharging is equally important as it helps you to stay organised and productive.”

What nutrition advice would Grace give to younger people?

“Eat balanced meals,” says Grace.

“See every meal as an opportunity to fuel your body. Look at foods that support digestion; live yogurt, fruit and vegetables. Eat protein for growth and repair of muscles, healthy fats to support cognitive function, and wholegrain carbohydrates for energy. Limit sugary foods. Stay hydrated. Mindful eating is important.”

And for older people?

“Again, protein is really important, especially as we age,” says Grace.

“Even though we will all suffer age-related muscle loss, protein will slow down its progression. Eat fibre, fermented foods. Focus on bone health, calcium-rich foods like dairy products, fortified plant foods, leafy green vegetables, nuts, seeds, and fish. Pairing calcium and vitamin D is so important. Without sufficient vitamin D, calcium cannot be absorbed into the body. This combination helps maintain bone density.”

In our modern, fast-moving world, many people can often feel tired and burn-out, can’t they?

“A great question,” says Grace.

“A lot of my clients are challenged with fatigue. In society today, many women are juggling careers, children, and ageing parents. The constant balancing act takes its toll,” says Grace.

“Through our conversations, I listen to women who struggle to ask for help and who put everyone else first and themselves last. This can lead to frustration and exhaustion. When you add in under-eating, skipping meals, and eating quick processed snacks, energy levels are going to drop off.”

Who does Grace typically coach for better lifestyle choices?

“As a coach, I help women over 35 with digestion and hormonal issues to lose weight, improve gut health, and increase energy,” says Grace.

“Clients I work with range from 40 years to 70 years of age.”

What issues do these women present with?

“The range of issues are stress, weight gain, emotional eating, digestive issues, and fatigue,” says Grace.

What about food choices?

“When it comes to food, I don’t over-complicate it,” says Grace.

“I always speak to clients about going back to basics, eating more whole foods and less processed foods. I also encourage layering up their foods. If you’re having a sandwich, add a side salad. Coaching is about building small, consistent steps. Over time, these changes become second nature without having to even think about it,” says Grace.

Grace, putting in daily mileage, never stops learning.

“I’m expanding my skills to better guide clients with the most up-to-date science-based approach to better health. I am currently in my second year studying nutritional therapy.”

Grace practices what she preaches.

“To keep myself fit, I enjoy walking, running, swimming, and going to the gym.”