Alimentary!: Recent Episodes
Lyn Sharkey
With the right information and motivation, healthier nutritional and lifestyle choices can be manageable and convenient for anyone. The series will share information about food, nutrition, health, recipes and lifestyle tips, which are practical and manageable.
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 FoundersThe store cupboard staple in this episode is of course sauerkraut!References and Resourceshttps://www.4handsfoodstudio.ie/More about Prebiotics and Probiotics https://youtu.be/WVXHSKzPbSwhttps://www.webmd.com/diet/health-benefits-sauerkrautMusic 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.ieResources & ReferencesCavan Therapy Clinic – Counselling & Psychotherapy Serviceshttps://www.instagram.com/cavantherapy/www.cavanonlineradio.weebly.comThe 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: Bookshttps://www.awesomebooks.com/book/9781844881406/parenting-is-childs-play-how-to-give-your-child-the/used?msclkid=766fb3ded18c1665edbed568a7f2d8fdwww.lynsharkeynutrition.iehttps://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.ieOther Resources and Referenceshttps://youtu.be/-bKKCswu-tg - Interview with Willie Horton, Psychologisthttps://my.clevelandclinic.org/healht/articles/22187-cortisolhttps://www.healthline.com/nutrition/11-benefits-of-pumpkin-seedshttps://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.ConnectJenny’s website www.mindbodyconnect.ieFacebook /zenwithjenInsta @find_your_zenwithjenEmail jen.mindbodyconnect@gmail.comLyn’s website www.lynsharkeynutrition.ieRecipeshttps://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/ReferencesWhat is Yoga? • Yoga BasicsCauliflower: 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 haveunexplained 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 somepretty 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
CalciumIntake and Health - PMC (nih.gov)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4010554/
World Health Organization . Vitamin and MineralRequirements in Human Nutrition. 2nd ed. WHO; Geneva, Switzerland:2004. [Google Scholar]
Dietary Reference Intakes. Recommended Dietary Allowances andAdequate Intakes, Element. [(accessed on 11 July 2019)]; Availableonline: 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., AchtenN.M.J., Eussen S.J., van Dongen M.C., Smits L.J.M. Calcium intake from diet andsupplement 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: Asystematic review of health outcomes. Evid. Rep. Technol Assess. (FullRep.) 2009;183:1–420. doi: 10.23970/AHRQEPCERTA217. [PMC free article] [PubMed] [CrossRef] [Google Scholar]
WHO . Guideline: Calcium Supplementation in PregnantWomen. WHO; Geneva, Switzerland: 2013. [PubMed] [CrossRef] [Google Scholar]
Yuasa S., Sumikura T., Yura T., Takahashi N., Shoji T., UchidaK., Fujioka H., Miki S., Matsuo H., Takamitsu Y. Effect of low dietary calciumintake on blood pressure and pressure natriuresis response in rats: A possiblerole 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., SainzE. The mediating role of the parathyroid gland in the effect of low calciumintake 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 Intakeand 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 effectsof calcium supplementation on verified coronary heart disease hospitalizationand death in postmenopausal women: A collaborative meta-Analysis of randomizedcontrolled trials. J. Bone Miner. Res. 2015doi: 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-exercisesBenefits of Garlic https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/
White Wine Vinegar Salad Dressing - Lyn Sharkey NutritionBalsamic Salad Dressing - Lyn Sharkey NutritionThe 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 FoundationVitamin 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 HortonWillie 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 inthe 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.Resourceswebsite www.willie-horton.comcourse https://www.willie-horton.com/The-Psychology-of-Success/The-Psychology-of-Success.phpPodcast https://www.willie-horton.com/To-Succeed-Just-Let-Go-Podcast.phpLink to online tools https://www.willie-horton.com/Online-Tools-to-Change-Your-Life.phpRecipeshttps://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!