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.ie Other Resources and References https://youtu.be/-bKKCswu-tg - Interview with Willie Horton, Psychologist https://my.clevelandclinic.org/healht/articles/22187-cortisol https://www.healthline.com/nutrition/11-benefits-of-pumpkin-seeds https://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. Connect Jenny’s website www.mindbodyconnect.ie Facebook /zenwithjen Insta @find_your_zenwithjen Email jen.mindbodyconnect@gmail.com Lyn’s website www.lynsharkeynutrition.ie Recipes https://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/ References What is Yoga? • Yoga Basics Cauliflower: 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 have unexplained 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 some pretty 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