Alimentary!

In this short episode of Alimentary I explain blood pressure readings, what it is, why it matters and lifestyle tips to maintain as healthy a blood pressure as possible.The store cupboard staple for this episode is a vegetable which can support healthy blood pressure among other things - Celery!ResourcesWhat Is Blood Pressure? https://my.clevelandclinic.org/health/diagnostics/17649-blood-pressureBlood pressure test - NHS https://www.nhs.uk/tests-and-treatments/blood-pressure-test/Blood Pressure UK https://www.bloodpressureuk.org/your-blood-pressure/understanding-your-blood-pressure/what-do-the-numbers-mean/High Blood Pressure/Hypertension | Johns Hopkins Medicine https://www.hopkinsmedicine.org/health/conditions-and-diseases/high-blood-pressure-hypertensionThe best and worst foods for high blood pressure - BHFhttps://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/foods-that-lower-blood-pressurehttps://health.clevelandclinic.org/celery-may-help-bring-your-high-blood-pressure-downhttps://pmc.ncbi.nlm.nih.gov/articles/PMC10950410/Healthy Celery Recipes https://www.eatingwell.com/recipes/19297/ingredients/vegetables/celery/ Washing Fruit & Vegetables https://www.lynsharkeynutrition.ie/2023/08/10/how-to-wash-fruit-and-vegetables/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

Hormonal imbalances can be responsible for so many symptoms, many of which can impact our mood and so our level of composure and even happiness. In this episode, I chat to Therapist Michelle Hutton to find out how Reflexology might help to bring us back to balance.Michelle is trained in many therapies including Aromatherapy, Massage, Reflexology, Indian Head Massage and Sports Therapy & Rehabilitation. She also specialises in Oncology Reflexology, Oncology Massage, Lymphatic Drainage Massage & Aromatherapy for Cancer patients, and Reflexology for Fertility and Maternity. Michelle is very passionate about her work and will only use pure organic essential oils for her blends.The store cupboard staple in this episode is Beetroot!Resources & ReferencesMichelle's Website https://www.bodyauratherapies.com/https://pmc.ncbi.nlm.nih.gov/articles/PMC6815051/https://pubmed.ncbi.nlm.nih.gov/12269681/https://www.menopausecare.co.uk/blog/reflexology-for-menopauseBeetroot recipes https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/healthy-beetroot-recipesThe Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

We all know that eating a balanced diet with lots of whole foods helps us to feel better and more energised, so why can we find it so hard to do? My guest in this episode is Elizabeth Dall, a food freedom expert and certified women's health and wellness coach who helps women create sustainable, healthy habits that lead to body confidence and transformation. Her passion is to help people to create a more balanced, empowered approach to food, body confidence and change. Elizabeth kindly shares practical strategies for creating healthy habits and achieving a lifestyle of health, without restriction, which can be adapted for our own unique lifestyles. We discuss the role our mindset plays in holding us back, how to quieten some of the noise around food, particularly on social media, breaking free from the all or nothing mindset, mindful eating and how to stay consistent with our goals. Elizabeth offers really practical advice and reminds us that change is manageable.The lovely herb sage is our store cupboard staple for this episode!Resources"The Woman of Wellness Podcast": https://www.awomanofwellness.com/podcastFree mindful eating meditation: https://awomanofwellness.com/foodconfidenceInstagram: https://www.instagram.com/awomanofwellness/Website: www.awomanofwellness.comhttps://www.eatingwell.com/recipes/20692/ingredients/herbs-spices/herbs/sage/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

According to the Cambridge dictionary, “longevity means living for a long time or remaining popular and useful for a long time.” Of course, I would like to live a long life, as long as my loved ones anyway, and I would like to be independent and happily busy for as long as possible. We know that nutrition, exercise, sleep and wellbeing are important but is there another ingredient in this secret sauce for living with as much vitality as possible, for as long as possible?Scientific studies show that being happy and grateful has a massive positive impact on our physical health. But there is another way of thinking which can also contribute and that is being curious. According to an article by George Lee (link in notes) “by encouraging our desire to seek out new knowledge, ask questions, and explore the world around us, curiosity may help to improve our memory, reduce the risk of chronic disease, and increase our resilience in the face of stress and adversity.”Miles Spencer is, in his own words, a curious guy from Pittsburgh. His day job has been to help create over 1,100 jobs while founding, financing, building and exiting three digital media companies. Prior to that, he was a Venture Principal at Capital Express (register.com), hosted MoneyHunt on PBS (pre- SharkTank), led over 1,500 people across 14 miles of open sea on kayak, and trekked 1,100 miles through the deserts of Saudi, Jordan and Syria… and A Line in the Sand ended up an Amazon Bestseller in the Middle East.Miles joins me on the podcast to chat about his adventure and his adventurous spirit which be believes has helped him to remain vital, active and interested in life into his seventh decade. I hope you enjoy this conversation with Miles Spencer, author of "A Line in the Sand"The store cupboard staple for this episode is the amazing prebiotic and versatile asparagus!Other ResourcesMiles' website https://milesspencer.com/Link to book https://www.amazon.com/Line-Sand-Novel-Miles-Spencer-ebook/dp/B0CX25Y2X4https://discoveryvillages.com/senior-living-blog/maintaining-a-curious-mind-as-you-age-the-key-factor-to-longevity/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ieHealthy recipes for Asparagus https://www.eatingwell.com/recipes/19289/ingredients/vegetables/asparagus/

In this conversation about the power of play, I chat to Deirdre O'Reilly who is a Child and Adolescent Psychotherapist, who specialises in Play Therapy. Deirdre tells us why play is so important and explains the structure of a consultation, including the initial work with parents. We mention the many challenges and issues that might arise in family situations which communication through play might support, and Deirdre generously shares her own experience. The powers of play are fascinating!The store cupboard staple for this episode will help to keep the doctor away - The good old fashioned apple

It is a fact that what we think can impact our physical health, and so this episode explores the benefits of two more tools, which therapists can use to support clients, neuro linguistic programming and emotional freedom technique. Our conversation also covers mobile phone use, how we talk to ourselves and the necessity of a good nights sleep (which Pauline says is the alarm bell for mental health). My guest on this episode is Pauline Clarke, Mindnua and she has trained in the following practices and therapies:• Mindfulness Facilitator & Counselling• M.B.C.T. (Mindfulness Based Cognitive Therapy)• Reiki Master Teaching• N.L.P. (Neuro Linguistic Programming) • Solution Based Counselling• E.F.T. (Emotional Freedom Technique) • Neuroscience Coaching• Meditation Coaching• Trauma Healing She regularly talks to groups of all ages and is a great advocate for mindfulness and mental health in Co Cavan, so I know that you will enjoy my chat with Pauline Clarke.P.S. The store cupboard staple is the beautifully aromatic herb, Rosemary.Other ResourcesPauline's Website https://www.mindnua.com/Meditating with Pauline https://www.youtube.com/watch?v=JxKhHnXdaVkPenny Sharkey https://creators.spotify.com/pod/show/lyn-sharkey/episodes/Cognitive-Behavioural-Therapy-Explained-with-Penny-Sharkey-e2tq3cd/a-abo6dauBreandan Larkin https://creators.spotify.com/pod/show/lyn-sharkey/episodes/Mental-Health-Matters-Counselling--Psychotherapy-and-Hypnotherapy-Explained-with-Breandan-Larkin-e2n7n85/a-abfvp0rWillie Horton https://creators.spotify.com/pod/show/lyn-sharkey/episodes/18-Re-train-your-brain-to-succeed-with-Willie-Horton-e21k25n/a-a7ndj54The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ieRecipes using Rosemary https://www.eatingwell.com/recipes/20693/ingredients/herbs-spices/herbs/rosemary/

In this episode of Alimentary, I have a lovely chat with a philosopher, who has spent years exploring the ethical, environmental, and social implications of our food choices. In new book Hungry, Beautiful Animals, author Matthew C. Halteman aims to transform our perception of vegan living by focusing on what it promotes rather than what it restricts. Now, I am not a vegan myself but I am concerned about our food chain and love animals so, this was a really interesting conversation. Some of the perspectives that Matthew shares, we can absolutely apply to other areas of our lives.His book is a heartfelt, humane, and humorous exploration of how going vegan has brought abundance into his life. The book is a love letter to life itself in all forms, and presents an imaginative vision of a true, beautiful, and good world that motivates and sustains our deepest desires to be well. It's not about shame and blame, but about finding joy in the journey. Matthew is professor of philosophy at Calvin University in Grand Rapids, Michigan, and a fellow at the Oxford Centre for Animal Ethics in the UK. He is the author of Compassionate Eating as Care of Creation and co-editor of Philosophy Comes to Dinner: Arguments about the Ethics of Eating. He brings a philosopher's precision and a dog-lover's joyto explaining how human connection, humor, and forgiveness (for oneself and others) has been a part of his journey. So, I hope that you will enjoy my conversation with Matthew C Halteman. The store cupboard staple for this episode is Broccoli, which I can't believe hasn't been featured before!! Resourceshttps://calvin.edu/people/matthew-c-haltemanhttps://www.hungrybeautifulanimals.com/Effects of different cooking methods on health-promoting compounds of broccoli - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC2722699/https://pubchem.ncbi.nlm.nih.gov/compound/sulforaphane#section=TopDietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC3705341/https://www.eatingwell.com/gallery/8076952/broccoli-recipes-to-make-forever/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTInterview with Sally Pacholok about Vitamin B12 Deficiency #16 Could It be B12? An Interview with Sally Pacholok R.N. by Alimentary!Importance of Vitamin B12 #11 Why Vitamin B12 is so Important for Optimum Health by Alimentary!Tips on a Vegan Diet #11 Why Vitamin B12 is so Important for Optimum Health by Alimentary!Music composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website Homepage - Lyn Sharkey Nutrition

Any sort of gastro intestinal issue, even if non-fatal, can really impact our quality of life and our enjoyment of our food. Gastro oesophageal reflux disease (GERD) is one of these conditions which is on the rise. In this episode of Alimentary! I had a really interesting discussion about GERD with Lauren O'Connor. We talked about the difference between occasional heartburn or reflux and GERD, and some of the surprising symptoms which might indicate an issue. We also chatted about lactose intolerance which can be a driver if not managed, the impact of stress, timing of meals and how a personalized approach works best. It was great to hear a perspective from someone who is not only a professional in this field, but also has dealt with this condition herself.My guest Lauren O'Connor MS,RDN, RYT is a private-practice dietitian, five-time cookbook author, and freelance writer with a passion for gut health, fitness, and culinary nutrition. She is a regular contributor to health and wellness publications with numerous articles in Health and Livestrong. On her website, NutriSavvyHealth.com, she shares evidence-based nutrition advice and a wide variety of gut-healthy recipes for everyday living. In addition to all of this, Lauren is a yoga teacher and enjoys hiking in her local hills. She is also a member of the community singing group Band of Singers. ResourcesLauren's Instagram @laurenoconnor.rd Lauren's Linkedin @lauren-oconnor-ms-rdn-rytLauren's Facebook NutriSavvyHealth Follow @theHealingGERDrd on TwitterLauren's website http://nutrisavvyhealth.comhttps://pubmed.ncbi.nlm.nih.gov/34326345/https://pubmed.ncbi.nlm.nih.gov/28257716/The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMTMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

So, Polyphenols might not be a term that rolls off the tongue, but these plant compounds have some pretty impressive health benefits, from reducing inflammation to fighting oxidative stress, and even supporting healthy aging. In this short episode of Alimentary! Lyn breaks down what polyphenols are, where we can find them, and most importantly, why they are so important for our health. So, if you are interested in living and ageing well, I hope that you stick around because you won't want to miss this episode!ResourcesPolyphenols: Benefits & Types | StudySmarterhttps://pmc.ncbi.nlm.nih.gov/articles/PMC6160559/Tea Polyphenols in Promotion of Human Health - PubMedDark chocolate: An overview of its biological activity, processing, and fortification approaches - PubMedHealth Benefits of Quercetin in Age-Related Diseases - PubMedPlant polyphenols as dietary antioxidants in human health and disease - PubMedSign up for my newsletter www.lynsharkeynutrition.ieMusic composed by cascreativearts, copyright Lyn Sharkey Nutrition

Recently I read an article from 2020 which noted that colo-rectal cancer diagnosis in young adults was on the increase and has been for some time. So, in this episode we are taking a deeper dive into bowel health, from discussing the health of our cells right through to the importance of bowel screening and what is involved in that. My guest is Thanasie Kaldanis, who has been a qualified nurse for 20 years. He initially worked in acute and emergency settings and for the last 12 years he has worked as a cancer data registrar, with National Cancer Registry Ireland. Thanasie is also the Health 7 Wellbeing Officer with local GAA Club Cornafean in Cavan. He is passionate about bringing people together to create a healthy and thriving community for everyone, In addition to bowel health, we discuss the importance of younger generations attitude to food, challenges to changing habits and how we can encourage a healthier lifestyle at community level. Towards the end, he explains how bowel screening in Ireland is carried out, what is involved and why not to fear it. The store cupboard staple for this episode is Yoghurt and natural 9dairy or soya) is best. If you think you don't like the taste, listen in for some simple ideas to incorporate it in everyday ways. Resources HSE Website Bowel Screening https://www2.hse.ie/conditions/bowel-screening/ Yale Medicine Report https://www.yalemedicine.org/news/colorectal-cancer-in-young-people Pubmed Report https://pmc.ncbi.nlm.nih.gov/articles/PMC8371519/#:~:text=This%20systematic%20review%20demonstrates%20the%20increasing%20incidence%20of,a%20young%20adult%20who%20presents%20with%20gastrointestinal%20symptoms. The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMT Recipes https://www.lynsharkeynutrition.ie/2024/07/05/choccy-chia-treat-pot/ https://www.lynsharkeynutrition.ie/2025/01/03/oat-egg-berry-pancakes/ https://www.lynsharkeynutrition.ie/2021/10/01/oat-bread/ Music composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's website www.lynsharkeynutrition.ie

In this episode of Alimentary! I am delighted to welcome Penny Sharkey (and yes we are related!) to discuss how Cognitive Behavioural Therapy (CBT) can be used either by itself or with other therapeutic tools in therapy to support mental health and wellbeing. Penny is a professional counsellor and psychotherapist, and a member of the Irish Association for Counselling and Psychotherapy (IACP). She holds a First-Class Honours Degree in Integrative Counselling and Psychotherapy, a Degree in Social Studies, and a master's Certificate in Cognitive Behavioural Therapy (CBT). Currently, she works in a private practice in Celbridge and Maynooth, in Co. Kildare. From an early age, Penny developed a curiosity in how the power of human connection and the resilience of the human spirit worked. This passion was sparked by witnessing a friend struggle with severe anxiety and depression and seeing how effective therapy was in transforming their life. That experience motivated her to help others navigate their own challenges and find healing. In her practice, she strives to create a warm, accepting, and honest environment where clients feel safe to explore their feelings. Her therapeutic approach is flexible and client-centered, emphasizing empathy and tailored interventions to meet each person's unique needs. She believes in the power of active listening, congruence, and guidance to help clients discover meaning, build resilience, and achieve personal growth. She primarily works with Person-Centred Therapy, Choice Theory/Reality Therapy, and Cognitive Behavioural Therapy (CBT) to support clients on their journey towards well-being. She said that it has been so fulfilling to work in supporting those who are seeking support, helping them find their own strength and clarity in times of distress. Other Resources Penny Sharkey Linkedin https://ie.linkedin.com/in/penny-sharkey-a4205527a Penny Sharkey Private Practice website https://www.thelisteningco.ie/ IACP List of Therapists https://iacp.ie/page/therapists?co=6&cat=11 HSE National Counselling Service https://www2.hse.ie/mental-health/services-support/ncs/ Mental Health Ireland https://www.mentalhealthireland.ie/get-support/ Aware https://www.aware.ie/ Youth Mental Health https://jigsaw.ie/ The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMT Recipes for Kale https://www.jamieoliver.com/inspiration/killer-kale-recipes/ https://www.loveandlemons.com/kale-recipes/ Music composed by cascreativearts, copyright Lyn Sharkey Nutrition. www.lynsharkeynutrition.ie

In this follow up to the previous episode with Kasia O'Reilly, I dive deeper into the foods and other habits which support the health of our skin and nourish it from the inside out. Our skin is made up of cells, like all of our other organs and we need to consume the nutrients they need to be healthy, or else whatever we apply to the outside won't work as well as it could. Listen in to find out why we also need to take care with what we apply to our skin. Our daily habits and the anti-oxidants that we eat are more powerful than any anti-ageing cream so good healthcare starts in our shopping trolley, The store cupboard staple is a recipe for a skin healthy smoothie incorporating some of the foods mentioned in the episode and is below in case it is handier for you to copy and paste it. Other Resources: Link to Omega 3 Episode https://youtu.be/aOkq0CqsJrQ Link to Liver episode https://youtu.be/EJOuPdzDtKo Link to blog about sunscreen https://www.lynsharkeynutrition.ie/2024/04/30/sun-cream-stay-safe-in-the-sun/ https://www.niams.nih.gov/health-topics/educational-resources/health-lesson-learning-about-skin Sign up for my newsletter www.lynsharkeynutrition.ie Music composed by cascreativearts, copyright Lyn Sharkey Nutrition. Environmentally Friendly Cleaning Products https://www.nancybirtwhistle.co.uk/my-books/https://www.lynsharkeynutrition.ie/2024/04/29/epsom-salts/https://www.bodyauratherapies.com/shop/https://www.kinvaraskincare.com/pages/clean-beautyhttps://thegloss.ie/the-best-sustainable-irish-beauty-brands/ https://www.greenangel.com/ Recipe for Smoothie 1 handful of frozen or fresh spinach (or kale) 1 handful of frozen mango chunks (or fresh) 1/2 Lemon Juiced 1 teaspoon of grated ginger 1/2 teaspoon of grated turmeric (or 1/4 teaspoon of powdered) 1/4 teaspoon black pepper 2 tablespoons Natural Yoghurt (or greek yoghurt if dairy ok for you) Cover with water and blitz (add more water if too thick)

Would you like to simplify your skincare routine, using natural ingredients which are working with your skin and are not harming the environment? Well then this chat is for you. In this episode of Alimentary we are focusing on skincare and how using a simple routine with pure plant products inspired my guest to start her own business. Joining us is Kasia O'Reilly from Sana Naturals who is going to share her experience and insights on the "less is more" approach. Kasia also believes that we can have high performance skincare which doesn't harm the environment. Kasia has a lovely philosophy about how we should respect and treat our skin and she has created a simple line of natural products containing plant ingredients which have been cherished since ancient times for their healing and beautifying properties In this conversation Kasia talks about loving the skin you're in, green brain washing on product labels and even gives us tips about facial massage to help reduce the signs of ageing. It was also great to hear about her business journey. Links and Other Resources Sana Naturals Website https://www.sananaturals.ie/ Link to YogaWakeUp Interview ref stretching exercises https://youtu.be/kvtrWTzWAyk Article about Benefits of Oil Cleansing https://verilymag.com/2019/10/the-benefits-of-oil-cleansing-skincare & https://www.webmd.com/beauty/deep-oil-cleansing-what-to-know Link to blog about washing vegetables https://www.lynsharkeynutrition.ie/2023/08/10/how-to-wash-fruit-and-vegetables/ Music composed by cascreativearts, copyright Lyn Sharkey Nutrition. Lyn's Website www.lynsharkeynutrition.ie

Taking a few minutes for ourselves in the morning can make all the difference to getting our day off to a good start. In this episode, Lizzie Brown talks us through how we can avoid hitting the snooze button and get more out of our morning routine. Lizzie is an entrepreneur specializing in mental wellness and consumer tech, based in Southern California. Prior to co-founding award-winning Apple "App of the Day", Yoga Wake Up, she spent a decade developing PR campaign strategy for emerging fitness and wellness brand and personalities, notably Carbon38 and Fabletics. She holds a B.S. in Public Relations from the University of Florida and has extensive industry knowledge in publicity, entertainment marketing, and influencer marketing. In June, Lizzie graduated from UCLA Anderson School of Management with her executive MBA. Together with her husband, Lizzie has developed an app called Yoga Wake up which has a wide variety of stretches and meditations to suit not only mornings but any time of day, to encourage us to keep our blood circulating and our muscles moving. Listen in to hear about how the idea for the app came about and why it is so good for us to take some time for ourselves in the morning – even a few minutes makes a difference. Other Resources https://www.yogawakeup.com/ https://www.health.harvard.edu/staying-healthy/try-these-stretches-before-you-get-out-of-bed#:~:text=%22Stretching%20before%20getting%20out%20of,and%20day%2C%22%20says%20Dr https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat#:~:text=Yoga%20develops%20inner%20awareness.,It's%20not%20about%20physical%20appearance. https://www.webmd.com/diet/health-benefits-peas Music composed by cascreativearts, copyright Lyn Sharkey Nutrition. www.lynsharkeynutrition.ie

Consuming fermented food daily is a great way to replenish our good gut bacteria and so boost our overall health. I am delighted to be joined by my guest Rose Greene from 4 Hands Food Studio, to tell us more about the fermentation process and the benefits to our gut health. Rose's journey from being a chef through to a food producer is really interesting and I am definitely keeping an eye out for her next pop up restaurant! While her passion for fermenting food (even fish!) began because of the flavours, she also became interested in the health and sustainability benefits. From food sauerkraut to kombucha, we can all incorporate some fermented food daily into our diet to support and improve many areas of our health. 4 Hands Food Studio Vision "To live in a world where nature comes first, where we as humans see ourselves of part of nature, not above it. To see all people open to receive the goodness that our natural surroundings have to offer, showing respect and gratitude for how lucky we are to live in a world which knows better how to care for itself than we ever could." - Rose Greene & Margaux Dejardin, 4 Hands Food Studio Founders The store cupboard staple in this episode is of course sauerkraut! References and Resources https://www.4handsfoodstudio.ie/ More about Prebiotics and Probiotics https://youtu.be/WVXHSKzPbSw https://www.webmd.com/diet/health-benefits-sauerkraut Music composed by cascreativearts, copyright Lyn Sharkey Nutrition.www.lynsharkeynutrition.ie

In this episode of Alimentary! I cover the importance of prebiotics and probiotics, what they are individually and how they work together. I also explain the microbiome vs microbiota. Maintaining a healthy gut is fundamental and crucial for our overall health and well-being. Incorporating both prebiotics and probiotics into your diet is a great way to support our digestive system. Together, prebiotics and probiotics create a balanced, thriving gut microbiome that supports everything from digestion and immunity to mental health. The store cupboard staple is a prebiotic food - the good old reliable onion! We all use them but do you appreciate just how much they do for us? Listen in to find out... References and Resources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7306068/#:~:text=The%20human%20microbiome%20comprises%20bacteria,of%20metabolic%20and%20immune%20functions. https://www.nature.com/articles/s41392-022-00974-4#:~:text=Gut%20microbiota%20is%20considered%20the%20most%20significant%20one%20in%20maintaining%20our%20health.&text=The%20gut%20bacteria%20serve%20several,immune%20response%2C%20and%20vitamin%20production. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8775962/#:~:text=The%20microbiome%20of%20the%20urinary,as%20promoting%20local%20immune%20function. https://my.clevelandclinic.org/health/body/25201-gut-microbiome PodcastGut Brain Connection Episode https://open.spotify.com/episode/2Y9KgvrPMPEFnNKbaA8UJf?si=09241ff3c7964377 4 Hands Studio Producer of fermented food and drinks https://www.4handsfoodstudio.ie/ The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMT Music composed by cascreativearts, copyright Lyn Sharkey Nutrition www.lynsharkeynutrition.ie

In this episode of Alimentary! we delve into the topic of mental health with a trained professional. Brendan Larkin is a Counsellor, Psychotherapist and Hypnotherapist, who is passionate about helping people to live their best lives, by dealing with their issues so that they are free to live more happily. Brendan explains the difference between the three therapies that he practices and how you should work with a therapist that you have a connection with. He talks about how he came to become a therapist having gone through his own mental issues and the topics we cover range from addiction and grief to social media and anxiety. The store cupboard staple in this episode is the good old orange! Music composed by cascreativearts, copyright Lyn Sharkey Nutrition.www.lynsharkeynutrition.ie Resources & References Cavan Therapy Clinic – Counselling & Psychotherapy Services https://www.instagram.com/cavantherapy/ www.cavanonlineradio.weebly.com The 4-7 Zone: An easy and effective way to live a balanced life – and stay out of the therapist's office: Amazon.co.uk: Colman Noctor: 9780717197323: Books https://www.awesomebooks.com/book/9781844881406/parenting-is-childs-play-how-to-give-your-child-the/used?msclkid=766fb3ded18c1665edbed568a7f2d8fd www.lynsharkeynutrition.ie https://www.eatingwell.com/recipes/19211/ingredients/fruit/citrus/orange/ https://thecleaneatingcouple.com/healthy-orange-chicken/ The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMT

We know that we should eat whole foods, get a good nights sleep, exercise and take some time to relax, right? So why don't we? Well there can be a myriad of reasons, but one of them may be that our cortisol is chronically high and we are in Fight or Flight, on high alert, most of the time. In this mode, we are just trying to survive the day, and so not thinking about investing in our future health. Regulating our cortisol, our stress response, is really important and manageable for all of us, with the simple habits in this episode. One of the many benefits is the knock on effect on other hormones too. Music composed by cascreativearts, copyright Lyn Sharkey Nutrition. www.lynsharkeynutrition.ie Other Resources and References https://youtu.be/-bKKCswu-tg - Interview with Willie Horton, Psychologist https://my.clevelandclinic.org/healht/articles/22187-cortisol https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds https://www.beginwithinnutrition.com/recipes/cortisol-mocktail-recipe-for-stress-relief/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10706127/ The Encyclopaedia of Healing Foods by Dr Michael Murray and Dr Joseph Pizzorno with Lara Pizzorno, MA, LMT

In this episode, I had the pleasure of chatting to Jenny Dillon, Yoga and Fitness Instructor, about the ancient practice of yoga. Jenny's approach to her yoga classes, workshops and retreats aims to empower her clients. We chatted about ways in which yoga can have a transformative impact on other areas of our lives and the connection between the breath and the mind & body. This has the knock on effect of supporting digestion, so is of huge interest to me. Jenny's enthusiasm and energy is contagious and I know that you will enjoy listening to her. The store cupboard staple for this episode is one of my favourites, cauliflower. This cruciferous powerhouse is widely available and is so easy to incorporate into meals. Some links to recipes below. Connect Jenny's website www.mindbodyconnect.ie Facebook /zenwithjen Insta @find_your_zenwithjen Email jen.mindbodyconnect@gmail.com Lyn's website www.lynsharkeynutrition.ie Recipes https://www.lynsharkeynutrition.ie/2021/10/05/cauliflower-rice-tabbouleh/ https://www.lynsharkeynutrition.ie/2021/10/01/cauliflower-chickpea-soup/ https://www.eatingwell.com/gallery/8075376/cauliflower-recipes-youll-make-forever/ References What is Yoga? • Yoga Basics Cauliflower: Nutrition & Health Benefits (webmd.com) The Encylopaedia of Healing Foods by Dr Michael Murray, Dr Joseph Pizzorno with Lara Pizzorno MA, LMT

Do you suffer from recurrent kidney stones or have unexplained mineral deficiencies?  Phytates & Oxalates are in many of our plant foods and can bind to minerals, thus contributing to mineral deficiencies.  However, it is worth understanding what they are, and when and if you need to be wary of them, rather than fearfully avoiding them altogether. These plants have amazing health benefits and actually phytates have some pretty important positives too.  Listen in to this short episode to find out more. The store cupboard staple is a nut which is nutrient dense and contains BOTH phytates and oxalates!!  I mentioned Healthtea in the episode and this is the link to Iron Brew https://healthtea.ie/product/iron-brew/   Music composed by cascreativearts, copyright Lyn Sharkey Nutrition. Other Resources https://www.sciencedirect.com/topics/food-science/phytate#:~:text=Phytate%20or%20phytic%20acid%20is,bioavailability%20in%20the%20gastrointestinal%20tract. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10140425/ https://www.precisionnutrition.com/all-about-phytates-phytic-acid https://pubmed.ncbi.nlm.nih.gov/25174657/#:~:text=Phytic%20acid%2C%20also%20known%20as,improve%20insulin%20sensitivity%20in%20rodents. https://my.clevelandclinic.org/health/drugs/25173-inositol https://www.medicalnewstoday.com/articles/oxalic-acid#health-risks https://pubmed.ncbi.nlm.nih.gov/24393738/ https://www.medicalnewstoday.com/articles/oxalic-acid#how-to-avoid-it https://www.mayoclinic.org/diseases-conditions/hyperoxaluria/diagnosis-treatment/drc-20352258#:~:text=Drinking%20lots%20of%20fluids.,keep%20kidney%20stones%20from%20forming. https://www.mayoclinic.org/diseases-conditions/kidney-stones/symptoms-causes/syc-20355755 https://www.westonaprice.org/health-topics/vegetarianism-and-plant-foods/living-with-phytic-acid/#gsc.tab=0 https://www.sciencedirect.com/science/article/abs/pii/S1051227621000935#:~:text=Oat%2C%20macadamia%2C%20rice%2C%20and,potassium%2C%20sodium%2C%20and%20oxalate. The Encyclopaedia of Healing Foods by Dr Michael Murray and Dr Joseph Pizzorno with Lara Pizzorno, MA, LMT

So much alliteration in that title - I did myself proud!! Did you know that we share 50% of our DNA with mushrooms? Mycotherapy is the fascinating study of medicinal mushrooms. In this episode I was delighted to talk to Sophie Barrett, Medical Herbalist and Naturopath about fabulous fungi and their therapeutic values. Sophie Barrett has a thriving clinic in London, formulating bespoke botanicals under the “Sharing Plant Wisdom” namesake tailored to individuals needs. Her clients visit her with a myriad of health challenges and imbalances, ranging from digestive to cognitive, emotional and auto-immune. She has been featured in the The Times, Telegraph, British Vogue, Sheerluxe, True Health and many other titles. Sophie also writes for a wealth of magazines and journals on health and wellbeing and is set to co-host retreats to recalibrate the senses this year. Follow Sophie on the following platforms:Instagram @sharingplantwisdom @hifasdaterrauk Twitter: @sophiabarretti  Website: www.sharingplantwisdom.com   / www.hifasdaterra.co.uk   LinkedIn: Sophie Barrett  - Sophie Barrett - Consultant - Hifas da Terra S.L. | LinkedIn Connect with me at www.lynsharkeynutrition.ie where you will find links to socials and youtube

We know that we need calcium for our bones but it is also really important in other processes like muscle function, nerve transmission and even blood clotting. Listen in to this episode to find out more about this mineral, which is the fifth most abundant element in the Earth's Crust and the MOST abundant mineral in our bodies. You can also find out how much you need and how to get enough from not only dairy, but plants too if you are lactose intolerant. The store cupboard staple is sesame seeds, a source of calcium that is a nutrient powerhouse for the size of them! Resources Link to list of Plant sources of calcium https://www.lynsharkeynutrition.ie/2024/02/12/considering-calcium-bone-health-more/ Vitamin D Podcast Episode Spotify https://podcasters.spotify.com/pod/show/lyn-sharkey/episodes/13-Vitamin-D---Benefits--Supplementation-e1q6fi2/a-a7ndj54  Healthy Bones Podcast episode Spotify https://open.spotify.com/episode/3tqdS8F0a7LHBKgolCS9sr?si=9e666424604c4fba Calcium and calcium supplements: Achieving the right balance - Mayo Clinic https://www.rsc.org/periodic-table/element/20/calcium Calcium - HSE.ie Calcium Intake and Health - PMC (nih.gov) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4010554/ World Health Organization . Vitamin and Mineral Requirements in Human Nutrition. 2nd ed. WHO; Geneva, Switzerland: 2004. [Google Scholar] Dietary Reference Intakes. Recommended Dietary Allowances and Adequate Intakes, Element. [(accessed on 11 July 2019)]; Available online: http://nationalacademies.org/hmd/~/media/Files/Report%20Files/2019/DRI-Tables-2019/2_RDAAIVVE.pdf?la=en Willemse J.P.M.M., Meertens L.J.E., Scheepers H.C.J., Achten N.M.J., Eussen S.J., van Dongen M.C., Smits L.J.M. Calcium intake from diet and supplement use during early pregnancy: The Expect study I. Eur. J. Nutr. 2019:1–8. doi: 10.1007/s00394-019-01896-8. [PMC free article] [PubMed] [CrossRef] [Google Scholar] Chung M., Balk E.M., Lau J., Lee J., Lichtenstein A., Patel K., Raman G., Tatsioni A., Brendel M., Ip S., et al. Vitamin D and calcium: A systematic review of health outcomes. Evid. Rep. Technol Assess. (Full Rep.) 2009;183:1–420. doi: 10.23970/AHRQEPCERTA217. [PMC free article] [PubMed] [CrossRef] [Google Scholar] WHO . Guideline: Calcium Supplementation in Pregnant Women. WHO; Geneva, Switzerland: 2013. [PubMed] [CrossRef] [Google Scholar] Yuasa S., Sumikura T., Yura T., Takahashi N., Shoji T., Uchida K., Fujioka H., Miki S., Matsuo H., Takamitsu Y. Effect of low dietary calcium intake on blood pressure and pressure natriuresis response in rats: A possible role of the renin-angiotensin system. Blood Press. 1996;5:121–127. doi: 10.3109/08037059609062118. [PubMed] [CrossRef] [Google Scholar] Heaney R.P. Calcium intake and disease prevention. Arq. Bras. Endocrinol. Metabol. 2006;50 doi: 10.1590/S0004-27302006000400014. [PubMed] [CrossRef] [Google Scholar] Belizan J.M., Villar J., Self S., Pineda O., González I., Sainz E. The mediating role of the parathyroid gland in the effect of low calcium intake on blood pressure in the rat. Arch. Latinoam. Nutr. 1984;34:666–675. [PubMed] [Google Scholar] Villa-Etchegoyen C., Lombarte M., Matamoros N., Belizán J.M., Cormick G. Mechanisms Involved in the Relationship between Low Calcium Intake and High Blood Pressure. Nutrients. 2019;11:1112. doi: 10.3390/nu11051112. [PMC free article] [PubMed] [CrossRef] [Google Scholar] Lewis J.R., Radavelli-Bagatini S., Rejnmark L., Chen J.S., Simpson J.M., Lappe J.M., Mosekilde L., Prentice R.L., Prince R.L. The effects of calcium supplementation on verified coronary heart disease hospitalization and death in postmenopausal women: A collaborative meta-Analysis of randomized controlled trials. J. Bone Miner. Res. 2015 doi: 10.1002/jbmr.2311. [PubMed] [CrossRef] [Google Scholar]  Sesame Seeds https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573514/

Our lymphatic system is super important for our immunity and happily, there are some simple daily habits which can enable us to optimize its function. In this episode of Alimentary! I chat with Michelle Hutton (Body Aura Therapies) about the lymphatic system, what it is exactly, why it is important to our overall health and how we can support it. Michelle is a therapist with many qualifications such as reflexology, massage, sports rehabilitation, cupping, acupressure and lymphatic drainage to name but a few! She demonstrates how to dry brush and facial massage so this is a short video where you can see the actions involved. Garlic is one of the foods that our lymph loves, so that is our store cupboard staple for this episode. Resources Home - Body Aura Therapies Homepage - Lyn Sharkey Nutrition https://www.thepostpartummethod.com/blog/immune-stimulation-exercises Benefits of Garlic https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/ White Wine Vinegar Salad Dressing - Lyn Sharkey Nutrition Balsamic Salad Dressing - Lyn Sharkey Nutrition The dos and don'ts of how to cook with garlic - Chatelaine - Chatelaine 31 Garlic Recipes Every Garlic Lover Needs to Make (tasteofhome.com)

This short episode focusses on the nutrients needed for bone health and news flash...it's not just about calcium folks!! There are several other minerals and a few vitamins which play their vital parts in supporting our bone health, so that we can stay mobile and as strong as possible as we age. Once you have added in your bone supporting calcium foods, there is an online calculator at the link below which will help you to check that you are consuming enough based on your age, gender etc. Listen also to learn something new about cashew nuts (this episode's store cupboard staple) and for a few suggestions about what to do with them once you have bought them "Bone" Appetit! (very sorry - that pun was close to the bone - ooh did it again) Link to table with supporting healthy foods How can we invest in our Bone Health - Lyn SharkeyNutrition CALCIUM - Calcium Calculator | International Osteoporosis Foundation Vitamin D Podcast Vitamin B12 Podcast Magnesium Podcast Links to Recipes Cashew curry recipe | BBC Good Food Beef with mangetout & cashews recipe |BBC Good FoodRoasted cauliflower with tomato & cashew sauce recipe | BBC Good Food Other References https://www.irishosteoporosis.ie/information-support/nutrition-bone-health/ https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/vitamins-minerals-and-nutrients/minerals/ https://www.mountsinai.org/health-library/supplement/phosphorus#:~:text=Next%20to%20calcium%2C%20phosphorus%20is,and%20tissues%20throughout%20the%20body

In this episode, I chat to Therapist Melissa Costello. Melissa is trained in Reflexology, Kinesiology, EFT and Ancestral Healing. We focus on Kinesiology and she explains what it is, how it can benefit our health and what happens during an appointment. Topics covered include food intolerances, adrenal fatigue, trauma and remedies. Melissa is also trained to carry out Ancestral Healing which may help to clear blockages that we didn't even know we were carrying! She explains this fascinating therapy also. The store cupboard staple for this episode is the delicious and nutritious sweet potato! Other Resources Melissa Costello Facebook Facebook AncestralHealing - Pathways to wellness | Ancestral Healing Ireland Bach™ FlowerRemedies | Official Bach Flower Website (nelsons.com) kinesiology Association of Ireland| KAI Homepage - LynSharkey Nutrition https://elizabeth-kipp.com/heal-ancestral-influences-chronic-pain/ https://www.lynsharkeynutrition.ie/2023/08/10/how-to-wash-fruit-and-vegetables/ https://www.lynsharkeynutrition.ie/2021/10/17/carrot-sweet-potato-butternut-squash-red-lentils/ https://www.lynsharkeynutrition.ie/2022/03/19/homemade-red-cabbage-coleslaw/ https://thehealthsciencesacademy.org https://www.webmd.com/diet/health-benefits-sweet-potatoes https://www.mountsinai.org/health-library/supplement/phosphorus https://www.mountsinai.org/health-library/supplement/copper

Fats had rather a bad name there for a few decades but we know better now! Some fats, i.e. "healthy fats", are beneficial for our health and essential to eat because our body can't make them. In this short episode, Lyn goes through the benefits of Omega 3, the difference between marine sources and plant sources and what food we can eat to make sure we are getting enough. If you would like to know how you can reduce your risk of diseases including cardiovascular, auto-immune and more, then listen in and find out how easy it is to include omega 3 sources into your weekly meal plan! Additional Resources for You 26 Chia Seed Recipes That Don't Involve Just Pudding | Bon Appétit (bonappetit.com) https://www.lynsharkeynutrition.ie/category/recipes/breakfasts/ Chia Overnight Oats - Lyn Sharkey Nutritionhttps://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids Mercury and Fish Consumption | Food Safety Authority of Ireland (fsai.ie)Omega-3 Benefits for Skin, According to a Dermatologist | Well+Good (wellandgood.com) Omega-3 fatty acids in obesity and metabolic syndrome: a mechanistic update - PubMed (nih.gov) Women and omega-3 Fatty acids - PubMed (nih.gov) Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review - PMC (nih.gov) The association and dose-response relationship between dietary intake of α-linolenic acid and risk of CHD: a systematic review and meta-analysis of cohort studies - PubMed (nih.gov) Chia Egg Recipe | Minimalist Baker Recipes

When we decide to make changes to our lifestyle, the first thing that we need to do to ensure our success is get control over our mindset. After all, our brain wants to succeed so if we feel as though we are failing at something, including nutritional changes, we tend to re-focus, fall off the wagon and forget to get back up. Can we re-train our brain to succeed to help us to make healthier lifestyle choices? Listen in to my chat with Willie Horton in this episode to find out how we can do this in 6-8 minutes per day! About my guest Willie Horton Willie Horton has been working for himself as a consulting psychologist since 1996. Prior to that, he practiced tax for KPMG and PwC and held senior leadership positions in the financial and banking industries. Born in Dublin Ireland in 1958, Willie moved with his wife, Lisa and their three children, to the French Alps in 2002. Their children now live and work in Paris. Using advances in cognitive psychology and neuroscience, WIillie specialises in enabling his clients find the kind of stress-free work/life balance that inexorably leads them living the kind of lives they want and achieving the kind of goals that are unimaginable to the ordinary mind's way of thinking. Willie is a published author - his first book To Succeed... Just Let Go was published in London in 2006. He is the creator of The Psychology of Success Online Program and the psyberCoach platform, used by coaches in Europe and the US, which incorporates the Mindfulness Measurement IndexTM. Resources website www.willie-horton.com course https://www.willie-horton.com/The-Psychology-of-Success/The-Psychology-of-Success.php Podcast https://www.willie-horton.com/To-Succeed-Just-Let-Go-Podcast.php Link to online tools https://www.willie-horton.com/Online-Tools-to-Change-Your-Life.php Recipes https://www.lynsharkeynutrition.ie/2022/06/16/gluten-free-sweet-potato-brownies/ https://www.lynsharkeynutrition.ie/category/recipes/ https://www.lynsharkeynutrition.ie/2021/11/21/strawberry-mousse/ https://www.lynsharkeynutrition.ie/2023/04/02/chocolate-peanut-protein-balls/

From fatigue, headaches, anger and anxiety to concentration, insomnia, restlessness and kidney stones, these are just some of the everyday symptoms that magnesium deficiency can cause. Listen in to this short episode to discover just how vital this mineral is, how you can avoid deficiency and the store cupboard foods that contain this mighty mineral. Our store cupboard staple this week is Buckwheat which not only contains magnesium but a plethora of other health benefits and is so easy to cook, is gluten free and a great source of plant protein. Additional resources for you 10 Symptoms of a Magnesium Deficiency – Cleveland Clinic 20 Buckwheat Recipes We Can't Resist - Insanely Good (insanelygoodrecipes.com) HealthTea - HealthTea Herbal Infusions

Vitamin B12 Deficiency can have devastating consequences for our health and there are reasons why it might currently go undiagnosed and yet be mistaken for other conditions. I was thrilled to talk to Sally Pacholok R.N. co-author of "Could It Be B12? An epidemic of Misdiagnosis" about all things B12. Deficiency can occur due to a variety of root causes, and it can impact our lives in many ways, so we can all benefit from becoming familiar with Vitamin B12 and what our levels should be. At the beginning of the video, I chat briefly about some symptoms which I experienced and then we get into the interview with Sally - I hope that you listen because if caught in time, this is easily fixed. However, if left undiagnosed, the damage to our nervous system can be permanent. Neuropathy is a broad term which describes nerve damage or disease. It can affect autonomic, sensory or motor nerves. Link to film https://www.youtube.com/watch?v=OvMxJ6GRBNQ Link to Book https://www.amazon.co.uk/Could-Be-B12-Epidemic-Misdiagnoses/dp/1884995691/ Link to website https://b12awareness.org/

If you are following a Vegan Diet you might be interested in this episode with some tips around how to make sure you include key nutrients which might be harder to absorb from plant sources. It's only a short one so you have time for a quick cuppa! #vegan #vegandiet #iron #b12 #vitaminb12 #calcium #zinc #omega3 #plantbased #veganfood #vegetarian #healthyfood #food #healthy #organic #glutenfree #veganlife #skincare #dairyfree

There is much debate around which diet is better for our health and for the planet - Vegan or Carnivore. Personally, I believe that it is up to each of us individually and I don't think that there is a one size fits all. However, in both cases I think that if we are eating whole foods produced ethically, this is a great start towards a healthier body and planet. Obviously, we should ensure that we are getting the wide range of nutrients that we need in both cases. One thing that both myself and my guest on this episode agree on is that we can eat less meat but better quality! I really enjoyed this conversation with Bronagh O'Rourke who is running a farm on the Burren in beautiful Co Clare with her husband Cathal. The farm has been in Cathal's family for five generations, and they are committed to leaving a legacy for the next generation of honouring the environment and giving animals a good life. It is vital that we support great local food producers, and we are blessed to have so many in Ireland. I am sure that after you hear Bronagh speak so passionately about their life, you will make some time to change your routine to include going out of your way to find suppliers of great quality food - I know I did. Home - Burren Premium Beef I Grass fed beef I Quality Meat Boxes I All Irish Burren Farm Experience - Burren Premium Beef I Grass fed beef I Quality Meat Boxes I All Irish Grass-Fed Beef: Is It Good for You? Pros and Cons, Nutrition Information, and More (webmd.com) Top 5 Benefits of CLA Backed by Science - eNutrition #grassfed #beef #keto #carnivore #carnivorediet #farmlife #regenerativeagriculture #steak #paleo #meat #farmtotable #organic #freerange #regenerativefarming #sustainablefarming #grassfinished #foodie #nongmo #eatlocal #whole #supportlocal #eatclean #sustainable #cleaneating

Did you know that Vitamin D is both a nutrient and a hormone? This episode details all you need to know about this important vitamin - the importance of Vitamin D, how we can absorb it from the sun safely and which foods are the best sources. While it is difficult to get enough of this sunshine vitamin in the winter months, it is vital to supplement safely, so some guidelines on this subject are also included. References and Notes Examples of Food Sources • Cod Liver Oil – 1 tsp 440IU (11mcg) • Sardines -3oz 165IU (4.125mcg) • Salmon – 3oz 400IU (10mcg) • Mackeral – 3oz 400IU (10mcg) • Tuna – 3oz 228IU (5.7mcg) • Large Organic Egg Yolk – 41IU • Beef liver (cooked). 3 ounces: 42 IU. Note - One microgram of Vitamin D = 40IU. Study - High prevalence of vitamin D insufficiency in healthy Irish adults (M O'Sullivan 1, T Nic Suibhne, G Cox, M Healy, C O'Morain - Conclusion: Vitamin D insufficiency is not confined to "at-risk groups" and is likely to be prevalent in the general public in Ireland, especially in wintertime) https://www.hsph.harvard.edu/nutritionsource/vitamin-d/ https://www2.hse.ie/conditions/vitamins-and-minerals/vitamin-d/ https://www2.hse.ie/babies-children/weaning-eating/nutrition-baby/vitamin-d/ https://www2.hse.ie/babies-children/weaning-eating/nutrition-child/vitamin-d/ https://www.pharmanord.ie/news/ireland-has-a-critical-vitamin-d-problem-news https://health.clevelandclinic.org/how-to-get-more-vitamin-d-from-your-food/ https://www.cancer.ie/cancer-information-and-support/cancer-types/skin-cancer/sunsmart-code https://www.viridian-nutrition.com/blog/nutrition-news-and-views/what-does-an-iu-measure-in-vitamins https://www.safefood.net/food-safety/cooking-fish Osteoporosis and Vitamin D are essential for bone and joint health (healthnews.ie) https://www.irishosteoporosis.ie/vitamin-d-and-calcium-during-covid-19/ Salmon recipes | BBC Good Food #vitamind #health #healthylifestyle #sunshine #vitamins #vitamin #sun #healthy #wellness #nutrition #fitness #healthyliving #supplements #omega #tanning #covid #sop #tan #summer #healthyfood #skincare #nature #salmon

It was such a pleasure to chat to Roisin about her business Healthtea.ie - her passion and enthusiasm (even for nettles) is contagious! Healthtea.ie was founded on sustainable principles based on everything they do being good for health and good for the planet. Her story is simply inspiring if you have a passion that you would like to turn into a business. Listen in to find out how you can easily boost your hydration and nutrition simply with a delicious herbal tea drink. You can also check out Roisin's website www.healthtea.ie #herbaltea #tea #teatime #tealover #tealovers #herbal #herbs #looseleaftea #healthylifestyle #organic #teaaddict #health #wellness #organictea #healthy #herbalife #tealife #instatea #ilovetea #herbalmedicine #detox #detoxtea #herbalist #herbalism #teaparty #herbalteas

Vitamin B12 is vital for optimum health and yet if we have any digestive issues at all, it is the vitamin that we are most likely to be deficient in! If you have ever experienced fuzzy thinking, memory issues, vision changes, clumsiness to name but a few symptoms, these can indicate a B12 deficiency and if it goes unchecked over a long period, it can lead to much more scary issues. Listen in to this episode to find out how vital it is for basic energy and central nervous system functions and also why we may need to consider if our current lower range in our blood tests is too low. #deficiency #b #vitaminddeficiency #depression #anemia #ibs #gastropharesis #dyspnea #bradycardia #hyperprolactinemia #diabetes #sleepapnea #iron #shots #wellness #panic #injections #energy #brainhealth #vegan #fatigued #vitamins #supplement #health #cyanocobalamin #boostmetabolism #nutrition #brainboost #stressrelief #insomnia Resources Vitamin B12 Deficiency Awareness, Education, Symptoms, Misdiagnosis, Groups at Risk, Treatment (b12awareness.org) Amazon.co.uk : book could it be b12 Vitamin B12 – The Reference Range Level is Set too Low - MTHFR Support Australia Vitamin B12: The "Normal" Range is Stupid — Evoke Integrative Medicine (evokemedicine.com) Ischemic Stroke and Dietary Vitamin B12 Deficiency in Old-Aged Females: Impaired Motor Function, Increased Ischemic Damage Size, and Changed Metabolite Profiles in Brain and Cecum Tissue - PubMed (nih.gov) www.clancymedicalgroup.com/vitamin-b12/ Vitamin B12 Deficiency as the Cause - PubMed (nih.gov) Recipes Flaxseed recipes - BBC Food

I was delighted to chat to Airmid about her background in both Western and Chinese Medicine and why we believe that an integrated model of medicine which uses both Western (Allopathic) alongside complementary therapies and lifestyle can optimize our health. Airmid is a Registered General Nurse and a licensed member of the Acupuncture Council Of Ireland. She trained as a General Nurse in the UK and was fortunate to experience many great opportunities including working in UK, Australia and France. As she evolved in the medical field she became interested in "Health and Wellbeing". Her goal is to provide a service that is compassionate, comprehensive and considers the emotional and physical needs of her patients. She believes that her background in Nursing and Acupuncture provides her with the knowledge to provide care that compliments both Western and Chinese medicine. As we discussed energy, our store cupboard staple is Bananas! I explain why they are such a little powerhouse so when you pop them into your shopping trolley this week you will have a whole new respect for them!! They can be eaten as a snack with some nuts or seeds (walnuts and bananas yum!) or in a sandwich with wholegrain bread and nut butter, or in the chia pudding at the link below. Of course banana bread and so many other baking recipes use them so some links below also. Chia Overnight Oats - Lyn Sharkey Nutrition Healthy banana bread recipe | BBC Good Food Healthy Banana Muffins Recipe - Cookie and Kate https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-020-02907-6 Thanks for joining us today and chat soon! Lyn x #acupuncture #chinesemedicine #health #tcm #wellness #massage #acupunctureworks #acupuncturist #holistichealth #healing #traditionalchinesemedicine #acupuntura #selfcare #healthylifestyle #backpain #yoga #painrelief #acupuncturelife #fitness #physicaltherapy #holistic #pain

What is cholesterol and why is it "vital for life"? How can we maintain a healthy number and what is the difference between "good" and "bad" cholesterol? So many questions!! Anyway, listen in to this episode for all your answers and also to find out how Chickpeas (among other nutrient dense food) can help to manage it. Some links which may be of interest: https://www.health.harvard.edu/heart-health/how-its-made-cholesterol-production-in-your-body#:~:text=(See%20illustration.),travel%20alone%20in%20the%20bloodstream. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3096178/ Overnight Oats recipes https://www.youtube.com/watch?v=08MTATIFaPg How to cook dried chickpeas https://www.youtube.com/watch?time_continue=11&v=zoUz8d_e-Ww&feature=emb_logo How To Make Crispy Roasted Chickpeas in the Oven | Kitchn (thekitchn.com) Irish Heart Cholesterol - Irish Heart #colesterol #diabetes #health #healthylifestyle #nutrition #hearthealth #healthy #heartdisease #bloodpressure #fitness #healthyliving #highbloodpressure #wellness #healthyfood #kolesterol #diet #heart #hypertension #cholesterolfree #bloodsugar #heartattack #inflammation #hearthealthy #healthyeating #stroke

Changing daily habits can be difficult so I chatted with Nikki McGoohan from Propel2gether to learn about some tools which we can use to embed healthier habits into our daily routine. Nikki mentioned some tools including the quadrant and Pomodoro and while these are considered to be business tools, they can absolutely be used to manage our work life balance and to support our efforts to embed healthier daily habits. Full disclosure, Nikki is my sister and one of my favourite people! Check out her website and social media and I really hope that you take at least one tip away from this chat! Our store cupboard staple for this episode is Blueberries and there are links below to some recipes and some other resources for you too... #nutrition #changes #newhabits #healthylifestyle #makingchanges #coaching #healthyfood #blueberries #pomodoro www.propel2gether.ie https://www.lynsharkeynutrition.ie/2021/10/07/blueberry-oat-muffins/ https://www.lynsharkeynutrition.ie/2021/09/15/chia-overnight-oats https://www.peacockridgefarm.com/the-best-lemon-blueberry-bread-recipe-gluten-free-and-dairy-free/ https://health.clevelandclinic.org/benefits-of-blueberries/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582325/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/

Do you think that our brain is in charge of everything that happens in our body? You might be surprised to find out just how much influence our gut health has on our brain health, and that it might even have been our first brain! Listen in to find out which whole foods we should eat every day to contribute to maintaining a healthy microbiome, which not only supports our immunity but also our mood. This episode's store cupboard staple is a little nut with a big impact and it looks a bit like a brain as well... walnuts! Here are some sources and resources mentioned in the podcast Recipes https://www.lynsharkeynutrition.ie/2021/10/05/cauliflower-rice-tabbouleh/ https://www.lynsharkeynutrition.ie/2021/09/15/chia-overnight-oats/ https://www.lynsharkeynutrition.ie/2021/11/07/homemade-potato-salad/ https://www.lynsharkeynutrition.ie/2022/05/26/gluten-free-oat-flapjack-granola-bars/ https://www.lynsharkeynutrition.ie/2021/12/28/apricot-cashew-and-cacao-almond-cookies/ Why we need to Prioritise Sleep and 17 Simple Tips! - YouTube References https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection https://www.healthline.com/nutrition/gut-brain-connection#TOC_TITLE_HDR_2 https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection https://www.nccih.nih.gov/news/events/4-fast-facts-about-the-gutbrain-connection

Did you know that the liver is the largest gland in our body and that is carries out over 500 functions? Also, it is so important for our health that evolution ensured that if we keep it healthy, it can actually regenerate!! Listen to today's episode to find out more and learn what foods can support its function and help you to fight infection and dis-ease. Today's store cupboard staple is Apple Cider Vinegar and some links that might be of interest below (bet you didn't know it could be used in so many ways!!) Chat soon Lyn x https://www.webmd.com/digestive-disorders/hepatic-encephalopathy-overview https://www.healthline.com/nutrition/apple-cider-vinegar-uses https://www.healthline.com/health/food-nutrition/apple-cider-vinegar-recipes https://www.lynsharkeynutrition.ie/2021/11/07/homemade-potato-salad/ https://www.medicalnewstoday.com/articles/305075#regeneration

In this episode Lyn explains how and why our blood sugar levels can become high and how maintaining stable blood sugars can benefit our health in the short and long term. Almonds are featured as the store cupboard staple and you might be surprised just how versatile they are as a snack or in your meals! Links which may be of interest: https://www.lynsharkeynutrition.ie/2021/06/30/270/ Apricot, Cashew and Cacao Almond Cookies - Lyn Sharkey Nutrition Almond Cookie Ice Cream Dessert - Lyn Sharkey Nutrition Have a great week!

Despite the fact that we know we need to drink adequate water throughout the day, we can often struggle to maintain our hydration levels. I hope that this episode will convince you that it is one of the simplest and yet most beneficial things that we can do for our health. So of course, the store cupboard staple has to be hydrating too so listen in to find out more about some delicious herbal teas which contribute to your daily quota! Some resources for you www.healthtea.ie The Role of Water Homeostasis in Muscle Function and Frailty: A Review - PMC (nih.gov) Staying Hydrated Boosts Brain Power — Women's Brain Health Initiative (womensbrainhealth.org) Hydration Is Key: Water Your Brain! | NeuroGrow Brain Fitness Center https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body Gingerols and shogaols: Important nutraceutical principles from ginger - PubMed (nih.gov) Hydration: Why we should hydrate and 4 Tips to increase your intake of Water - Lyn Sharkey Nutrition

This episode covers the states of Rest & Digest and Fight or Flight, how they can impact our health and some tips to simply trigger the Rest & Digest state. The Store Cupboard Staple is a food we are all familiar with but maybe don't appreciate enough - Oats with 5 recipe suggestions (link to recipe section below) Chia Overnight Oats - Lyn Sharkey Nutrition Apple & Strawberry Crumble Gluten Free - Lyn Sharkey Nutrition Oat Bread - Lyn Sharkey Nutrition Bonus recipe which I forgot to mention in the episode! Blueberry Oat Muffins - Lyn Sharkey Nutrition Hope you can join me next week again so don't be afraid to like and subscribe!!

Would you build a house without solid foundations? I thought not! Listen to today's episode to learn about what DNA is, how Epigenetics can influence it and also how it is more important to be pretty focussed on all 4 pillars of our health rather than perfect at one. Today's Nutritional Store Cupboard Staple is a "twofor" so listen to the end before writing your shopping list this week. Links mentioned in the show: https://pubmed.ncbi.nlm.nih.gov/8709360/ https://pubmed.ncbi.nlm.nih.gov/18946667/ https://www.lynsharkeynutrition.ie/category/recipes/soup-salads/ •https://www.goodhousekeeping.com/home/cleaning/tips/a26268/new-uses-lemons/ Have a great week!

Welcome to the introductory episode of Alimentary! In this short episode I explain the reason for the podcast and give you a little taste of what to expect from this series. I hope to persuade you that healthier nutritional and lifestyle choices can be manageable and convenient for anyone. The series will share information about nutrition & health, recipes and lifestyle tips. I hope that you can join me to learn how it is possible to influence your health positively. Have a great week!