FREE Yogurt Guide & Recipes to Keep You Nourished

Hi Friends, 👋

As the weather cools and immune-boosting products start popping up, I wanted to cut through the noise with some realistic advice for staying healthy this season. And here’s a treat for my subscribers: I’ve created a free PDF guide on how to choose a healthy yogurt – perfect for supporting a balanced gut and immune system. You can grab it here, and if you need further guidance, check out the supporting YouTube video. ​

Speaking of “immune-boosting” claims, did you know that the idea of “boosting” immunity is a bit misleading? If we were to actually “boost” our immune systems, it could trigger inflammation and make us feel worse! What we really want is an immune system that’s supported and ready to work as it should. Here are a few simple ways to support immunity naturally:

Make Vitamin D a priority: This sunshine vitamin is essential for immune support, especially if you’re somewhere with shorter days. Unfortunately, vitamin D is naturally present in a limited range of foods, like oily fish and egg yolks. Some fortified foods, like margarine, certain breakfast cereals, milk, yogurt, and even some processed cheeses, also provide it.

In Ireland, it's generally recommended to take a 15 microgram (15μg) vitamin D supplement daily from Halloween to Paddy’s Day due to the lack of adequate sun exposure.

Eat a balanced diet: A variety of colourful fruits, veggies, lean proteins, and healthy fats ensures you’re covering all your bases. It’s less about loading up on “superfoods” and more about creating a balanced plate.

For a stronger gut and immune support, aim to include around 30 different plant-based foods each week! This variety gives your microbiome a healthy range of fibres, nutrients, and antioxidants, which can support overall gut health. Foods like probiotic yogurt, kefir, and kimchi are also great options for introducing beneficial bacteria into your diet. Keep in mind, though, that while these foods help maintain gut health, claims about specific immune benefits of probiotics still need more scientific backing. So, skip the fancy supplements and enjoy these gut-friendly foods as part of your balanced, diverse diet!

Lifestyle basics matter: Sleep, movement, and stress management all play a big role in how well our immune systems function. Think of it as setting yourself up to feel your best!

ALSO 🙋‍♀️

With Halloween just around the corner, I also wanted to remind everyone that enjoying a treat or two is perfectly fine—just be mindful to balance it out with nutrient-rich meals to keep your energy levels steady! 🎃

Now, here’s your October digest for more easy tips, recipes, and videos:

Maria​
​Your Online Dietitian x

🎥WHAT TO WATCH THIS WEEK!🎥

​YouTube: 5 Mindset Shifts for Weight Loss​

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​YouTube: Dietitian Answers: Best Foods For Hormone Balancing​

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🌟 FREE Yogurt Guide & YouTube Video 🌟​​

📚 WHAT TO READ THIS WEEK! 📚

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Proven Sleep Tips | Sleep Is Messing With Your Metabolism As a dietitian, my focus is usually on food. But in this article, I might just convince you that improving your sleep habits could have an even bigger impact on your health and weight than tweaking your diet! ​ ​ READ ARTICLE

🥣 WHAT TO MAKE THIS WEEK! 🍽

Protein Crisp Bars My modified Rice Krispy Cakes recipe: Each square provides 7g of protein, and thanks to the added protein and healthy fats, they're much more filling than traditional Rice Krispy buns. Get Recipe

Air Fryer Apples These Air Fryer Apples taste like the gooey cinnamon filling of an apple pie, but without all the fuss! They’re quick, easy, and can be added to oatmeal, yogurt, or enjoyed on their own as a healthy snack. Perfect for a cozy fall treat! Get Recipe

❔ Your Questions Answered 🙋‍♀️

Q. Maria, do I have to eat breakfast to be healthy?

While the old saying, "Breakfast is the most important meal of the day," doesn’t hold for everyone, it does have notable benefits, especially for certain groups.

For many people, a balanced breakfast can curb cravings and help with portion control throughout the day, reducing the likelihood of overeating later. Research backs up that those who eat breakfast often have better appetite regulation and a higher intake of important nutrients like fiber, calcium, and vitamins C and D, which are harder to "catch up" on if missed in the morning.

In particular, breakfast is known to support cognitive function, so school-aged children and adults alike may notice improved focus and mental clarity after eating a nutrient-rich breakfast. For example, high-fiber carbs and proteins like oats, yogurt, eggs, or fruit offer steady energy and can improve memory, attention, and even mood throughout the morning.

However, the impact of breakfast is highly individual. Some people genuinely feel better without it, especially if they’ve had a late dinner. The key is to pay attention to how breakfast (or skipping it) makes you feel and affects your choices later in the day. If you’re unsure, experiment with lighter options like smoothies or yogurt with fruit to see how your energy, focus, and hunger respond.