Alimentary!

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.

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.

www.lynsharkeynutrition.ie

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.

Do you suffer from recurrent kidney stones or have

 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

 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