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