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 incorporate some fermented food daily into our diet to support and improve many areas of our health. However, if you have any gut or histamine issues, or health issues in general, it is always good to check what foods may or may not suit you, and introduce new foods slowly into your diet. 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