Podcast episodes for a healthier you this year!

Do you like listening to short podcasts, where you can have practical tips to improve your health from experts in their field?

This is the aim of the COOK EAT NOURISH PODCAST which I started in 2020, with each guest giving 3 tips to help improve the nation's health.

With over 30 years of experience in the food and education industries, I have a lot of talented people to reach out to and invite as guests on my podcast.

Every day is a school day! I love listening to a podcast when cooking, driving or sometimes walking, an easy way to stimulate your brain and learn something new. Since experiencing induced menopause due to breast cancer, menopause support has been a large area of interest for me and so you will find podcasts episodes relating to that.

Below you will find a list of all the podcasts I have produced to date, feel free to listen to whichever episodes interest you and soon I will be launching season 3 with new guests. The Cook Eat Nourish podcast is available wherever you listen to podcasts or through my website.

01 - Control and reverse type 2 Diabetes with Siobhán Dee, CEO Ignition Go Health

Siobhan's 3 tips are 1. Her three 's' Sugar, starch and stress. 2. Three 'V'S Variety of Vibrant Vegetables. 3. Excercise

02 - Finding balance with Ciara Kelly

Ciara Kelly's 3 tips are 1. Meal planning 2. Movement 3. Limit Social Media

03 - Just start now with Vicky Shilling

Vicky's 3 tips are: 1. Variety 2. Movement 3. Mindset

04 - Chemicals to avoid with Gemma O'Connell

Her top 3 tips are; 1. Buy according to the Dirty Dozen & Clean Fifteen. 2. Fasting min 12 hours daily. 3. Eating a variety of food, in season

05- Spanish food with Blanca Valencia

Her top 3 tips are, 1. Cook pulses weekly and develop recipes around them. 2. Get an organic box and learn to deal with seasonal produce. 3. Get a pressure cooker or Instant Pot to speed up cooking

06- Grow your own food with Michael Kelly

His top 3 tips are; 1. Eat in season. 2. Be mindful of the health of the soil it is grown in. 3. Grown some of your own food

07- Sugar addiction with Ilona Madden

Her top 3 tips are: 1. Get your blood sugar under control & intermittent fasting. 2. Eat the rainbow. 3. Cook from scratch

08 - Whats in your food with Sylvia Wadding

Her top 3 tips are: 1. Watch your portion size2. Watch labelling on food products & compare3. Food Safety, don't be afraid to report issues to a restaurant manager

09- Kids cooking with Lisa Halpenny (unfortunately the business is now closed)

Her top 3 tips are: 1. Try to cook a little more from scratch. 2. Take the fear out of cooking. 3. Lead by example

10 - Dietically Speaking with Maeve Hanan

Her top 3 tips are: 1. Eat more plants - fruit, veg, whole grains, nuts, seeds (fibre, vitamins, minerals, polyphenols), 2. Eat a varied diet, 3. Look at the bigger picture of overall health- eg sleep, movement, relaxation, etc.

11- Digestive discomfort in children with Orla Mc Laughlin

Her top 3 tips are: 1. Look to relax your body to help digestion 2. How is your current diet working for you? Think of fuel in car 3. Think about your overall health, not just weight loss.

12- Promise less and give more with Darina Allen

Darina gives lots of tips, to improve the health of the nation as well as talking about some of her fabulous achievements. You will need to listen to hear more!

13- Nurture Mum with Kathy Whyte

Kathy's top 3 tips are: 1. Watch the weight of Mum and Dad before pregnancy 2. Folic Acid throughout pregnancy 3. 150min exercise per week.

14- Share the joy of food with Rory O'Connell

Rory's top tips are: 1. Learn to cook 2. Seasons & locally 3. Cook as your grandmother did

15 - Menopause support with Catherine O'Keeffe

Catherine's tips are: 1. Less sugar and processed foods 2. Drink more water 3. keep social

16- Home cooking passion with Caroline Gray

Caroline's tips are: 1. Cook from scratch - easier than you think, even the takeaways 2. Buy as seasonally as possible 3. Take time to prep basics when you can and use them throughout the week

18 - The missing ingredient in midlife with Jennifer Salib Huber

Her 3 tips to improve one’s health are: 1. Flexibility 2. Progress over perfection 3. Joyful movement- age well

19 - Getting your mojo back with Ceara Belviso

Ceara’s 3 tips to improve one’s health are: 1. Stop 'shoulding' all over yourself 2. Pay attention to diet and nutrition, particularly drinking sufficient water and cooking from scratch 3. Think what you would say to a good friend when you are going through something tough

20- Eat food that loves you back with Jeeny Maltese

Her 3 tips to improve one’s health are: 1. Inner work, Self Development and working on our "Authentic Self" its the start of all good things to come to us and the beginning a better healthy life. 2. Seek joy, light & laughter everywhere you go with gratitude, your life will change forever. 3. Eat food that loves you back! Be sure to listen to the whole podcast for more information.

21- Transform your menopause with Rachel Graham

Her top 3 tips are: 1. Simplify & make healthy choices, drink 1L water first thing each day. 2. Sunlight first thing will also help with your sleep quality. 3. Eat more plants, diversity is key.

22-Be compassionate and think 'healthy whole me' with Dani Binnington

Dani’s 3 tips are: (Well 4 in this case!) 1. Think of health as a series of buckets you hold and need to keep each one topped up, one for food, movement, mental health & emotional well-being. 2. Then when, how and why you eat and focus on ONE area only to improve. 3. Nothing is linear, there will be some tough days. 4. Be compassionate!

23- Follow an enjoyable eating plan with Elizabeth Ward, MS, RD & Hillary Wright, MEd, RDN, LDN

Their top tips to help improve your health are: 1. Start with simple changes 2. Figure out how you can get 30 minutes of exercise in each day 3. Don’t look at sleep as a luxury, it is essential for mental & physical health 4. Don’t expect perfect.

24- Zero waste wedding with Orla McAndrew

Orla’s top tips to help improve your health are: 1. Sleep 2. Food 3. Hydration

25- The secret sauce for chronic disease prevention with Siobhán Dee, CEO Ignition Go Health

Siobhan’s top 3 tips are; 1. Celebrate everything – this is part of self-care and the secret sauce in life. 2. Food: Forget about counting calories, count vegetables and berries instead! 3. Be mindful when eating, be curious

26 - Hassle-free Christmas Dinner with Fiona Staunton

10 tips to help you with festive cooking!

27 - How to fill your cup with Sharon Hearne-Smith

Sharon’s top tips to help improve your health are: 1. Decide what you are going to do that is right for you (not 'shoulds') 2. Dig deep for your 'why' (to help keep you focused and committed when the going gets tough / excuses etc come up) .3. Stay committed, no matter what

28- Asian cooking ingredients with Fused by Fiona Uyema

Fiona’s top tips to help improve your health are 1. Diet and nutrition 2. Balance 3. Hobby

29 - From bean to bar with Nibbed Cacao

Anna O’Sullivan & Lisa Kleiner top tips to help improve your health are: 1. Exercise 2. Eat well 3. Education 4. Therapy 5. Nature

30 - Cook eat nourish through menopause with Fiona's food for life 6-week menopause cooking course

31- If hunger is not the problem, then food is not the solution with Elsa Jones

Elsa’s top tips to help improve your health are: 1. Get your 5 a day 2. Make friends with beans 3. Make friends with nuts & seeds

32- Shattering the taboo of menopause with Breeda Bermingham

Breeda’s top tips to help improve your health are: 1. Educate yourself 2. Movement is medicine during menopause 3. Tap into all the benefits of being out in Nature (forest, parks, sea) huge research in recent years has emerged.

33- Removing barriers to get you in the kitchen with Jules Clancy

Jules’s top tips to help improve your health are: 1. Make changes doable, start with small changes 2. Give yourself credit for changes, this will give you dopamine 3. Frame how you think about cooking into a positive experience, not something to be dreaded 

34- Soups that reflect comfort and culture from around the world with Blanca Valencia

Blanca’s top tips to help improve your health are: 1. Cook more legumes 2.  Get souper cubes 3. Eat more soups that aren’t blended and have more fibre

35- Smart nutrition to help you flourish in menopause with Jackie Lynch

Jackie’s top 3 tips to improve your health are: 1. Eat 4 veg a day 2. Eat protein with every meal and snack 3. Eat mindfully

36- Ireland's first dedicated menopause clinic with Loretta Dignam

Loretta’s top 3 tips to improve your health are: 1. Manage weight 2. Move more 3. Vitamin D

37 - Why we should eat olive oil with Sarah Merrigan of Sarah & Olive

Sarah’s top 3 tips to improve your health are: 1. Eat a rainbow every day - it's the easiest way to make sure you eat a wide variety of foods every day 2. Cook from Scratch - even if it's a cake it won't contain all the bad stuff they put in processed food. It doesn't have to be complicated 3. Eat the seasons - you get food at its best at a good price and it also means that you'll get plenty of variety. I am a huge fan of our local markets.

38 - Live milk kefir to support your gut health from Kerry Kefir with Mary-Thea Brosnan

Mary-Thea's top 3 tips to improve your health are: 1. Learn to read the ingredients on the products you buy- avoid anything that has a long complicated list of ingredients, including emulsifiers and gums as they are bad for gut health

2.   Incorporate fermented foods into your diet every day. Kefir, kombucha, sauerkraut, kimchi, miso, yoghurt (natural live yoghurt). Small amounts daily are better for your long-term gut health goals than large amounts infrequently

3.   Vary your fruits and veggies- every time you eat a different fruit or veg you are feeding a different type of bacteria- this is what will help your gut bacteria to grow and thrive and affect your gut health

39 - A woman on a mission to get rainbow trout in your shopping basket with Goatsbridge Trout

Mag Kirwan's top 3 tips 1. Educate yourself 2. Seriously consider Goatsbridge trout as a product in your shopping #eatrout 3. Prioritise what you do with your money

40 - What is the best breakfast for menopause with Fiona Staunton

Including recipes for Overnight oats, Banana and blueberry pancakes, Omelette 3 ways, Poached eggs and Milk kefir smoothie recipe

41- Food first for your health with Susan Horgan

Susan’s top 3 tips to improve your health are 1. Keep things simple - focus on building habits step by step rather than changing everything at once. 2. Love your gut - lots of fibre-rich veggies and fermented foods. 3. Include some protein in every meal and snack.

42- It's all about the ingredients with Laura Dowling of fabuwellness

Laura's top three tips are: 1. Check yourself 2. Sleep 3. Have time to yourself & be yourself!

43 - Sports nutrition for teenagers with Kate McDaid

Her top 3 tips: 1. Focus on self - How am I feeling? 2. Easy wins - fruit and veg, hydration, nutrient-dense foods.  3. Sleep - don't underestimate the power of sleep and focus on quality

Feel free to listen through my webpage if you like https://www.fionasfoodforlife.ie/Podcast

Season 3 coming soon......