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

 Healthy Bones Podcast episode Spotify https://open.spotify.com/episode/3tqdS8F0a7LHBKgolCS9sr?si=9e666424604c4fba

Calcium and calcium supplements: Achieving the right balance -

https://www.rsc.org/periodic-table/element/20/calcium

Calcium - HSE.ie

Calcium

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4010554/

World Health Organization . Vitamin and Mineral

Dietary Reference Intakes. Recommended Dietary Allowances and

Willemse J.P.M.M., Meertens L.J.E., Scheepers H.C.J., Achten

Chung M., Balk E.M., Lau J., Lee J., Lichtenstein A., Patel K.,

WHO . Guideline: Calcium Supplementation in Pregnant

Yuasa S., Sumikura T., Yura T., Takahashi N., Shoji T., Uchida

Heaney R.P. Calcium intake and disease prevention. Arq.

Belizan J.M., Villar J., Self S., Pineda O., González I., Sainz

Villa-Etchegoyen C., Lombarte M., Matamoros N., Belizán J.M.,

Lewis J.R., Radavelli-Bagatini S., Rejnmark L., Chen J.S.,

 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

White Wine Vinegar Salad Dressing - Lyn Sharkey Nutrition

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 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)

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

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