Rude Health Magazine March-April 2024

Power into spring with these exercises

Health store advice on coping with stress

Spring skincare guide the natural way

42 Billion Live Bacteria,

8 ‘friendly’ bacterial strains + Vitamin C

I never compromise when it comes to my health. Super 8 Immune is my No. 1 choice to replenish friendly bacteria and support my immune system.”

Nutritionist and Author

Refrigerated in Health Stores

*Vitamin C contributes to the normal function of the immune system

RUDE NEWS

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4 Health news: the latest in health news and events

8 Rude reviews: health store staff test the products they sell

14 Rudimentaries: natural ways to cope with different types of pain FREE PRIZE

DRAWS

7 Giveaways: Win great natural health goodies FEATURES

12 COVER STORY: Roz Purcell on her hiking life

18 Feature: men’s health special with advice for all ages and health issues

22 Rude looks: spring skincare guide

36 Rude fit: spring into Spring with our exercise tips

RUDE FOOD

40 Recipes: delicious vegan treats

ASK THE EXPERTS

30 Expert Q&As: our experts answer your questions

32 Health store help: independent health store advice on how to deal with work-and-examrelated stress and anxiety

Rude Health is distributed to Irish health stores nationwide, by Distribution enquiries to cathy@jfnproductions.co.uk

The IAHS is proudly supported by our Association Partners

The official magazine of Health Stores Ireland.

The team:

EDITOR Lucy Taylor lucy.taylor@rudehealthmagazine.ie

SUB EDITOR Jeff Munn-Giddings

AD SALES MANAGER

Sharon Munn-Giddings sharon@jfnproductions.co.uk

DESIGN Craig Gillespie craig@jfnproductions.co.uk

www.rudehealthmagazine.ie

to the March/April issue of Rude Health, the official magazine of the Irish Association of Health Stores. This issue we talk to writer and radio presenter Roz Purcell about her new hiking book. We have great advice for coping with pain, our exercise experts look at how to keep fit as we move into Spring, and we look at the best ways to look after your skin the natural way. Enjoy our delicious vegan chocolate treat recipes, check out our health store advice on how to deal with work-and-exam-related stress and anxiety and dive into our men’s health special. Remember your local health store is open and willing to offer you great advice. We would love to hear from you on Twitter or Facebook. Enjoy, and look out for the May/June 2024 issue in late April.

Lucy

We welcome your feedback on Rude Health Magazine. Email editor@rudehealthmagazine.ie and in-between issues visit us at www.rudehealthmagazine.ie

PRODUCTION Leanne Bassett copy@jfnproductions.co.uk

PUBLISHING DIRECTOR

Cathy Norris cathy@jfnproductions.co.uk

MANAGING DIRECTOR

Stuart Jackson stuart@jfnproductions.co.uk

Rude News

The latest news and research from the world of natural health

Have your say Join the debate

Spring has come!

In the last issue there was a great piece on boosting immunity during winter months – and won’t it be nice to be able to put that period behind us and look forward to Spring.

I know personally the presence of snowdrops and daffodils poking through the ground has given me a lift in recent days. Although I realise I’m starting to sound like the famous Dana song now. As you read this issue hopefully all kinds of everything remind you of Health Stores Ireland members!

I mentioned in my last article that we retailers were looking forward to our Putting Our Best Foot Forward Again event in Shannon in January and we were right to, as it turned into a fantastic day. The trade show highlighted how diverse our industry is – from small suppliers to large multi-national ones, single store retailers to double figure chains, we were all able to share ideas and try potential new products, as well as have the craic with our already established suppliers.

Our first speaker was focused on the role mushrooms can play in overall health – he was a real fun-guy. But seriously it was great to get some clarity on what is a wide ranging field of mushroom products, and any retailers who attended left invigorated and ready to spread the word to you, our valued customers.

It wouldn’t be right to neglect to mention Health Stores Ireland secretary and all-round superhero Alan McGrath for his dedicated work in organising the show. Thanks, Alan! While it remains a trade-only show I am confident that you, our dedicated customers, will benefit from the new ideas and suppliers I think we all gained from the day.

See you in-stores!

Leroy Smith, Chairperson

The Irish Association of Health Stores www.irishhealthstores.com

Pat Curran Award results

Many Rude Health readers recently took the opportunity to recommend their Favourite Health Store Staff Member for the Pat Curran Award for Excellence in Customer Service for 2023. The member of staff who is the overall winner will receive a €500 cash prize and their store will also receive €500, which they can give to a charity of their choice. The winner this year was Helen Mannion who works at Evergreen health store in Galway Shopping Centre, Headford Road, Galway.

Rude Health magazine readers who voted were entered into a draw to win a hotel break and Eskimo-3 hampers. Anne O’Brien from Co Galway is the overall winner and she receives a €300 hotel break gift card from irelandhotels. com along with a big hamper of Eskimo-3 goodies. Anne said about Helen Mannion who works at Evergreen on Headford Road, Galway: “She always gives you her time and has a genuine interest in helping whatever your needs, if she doesn’t know something she always says ‘leave it with me’ and you’re guaranteed she will be true to her word. She is also a mighty mine of information regarding vitamins etc.”

The three runners who all win a hamper of Eskimo-3 products are Adrienne Lynch, Carmel Brady and William Lynch.

Adrienne Lynch from Co Wexford wins an Eskimo-3 Hamper. Adrienne said about Matt and Nuala Ronan’s store Evolv in Enniscorthy, Co Wicklow: “A well laid out store with lovely products available. Staff are always friendly and happy to give advice, and are very knowledgeable about products.” Carmel Brady from Co Cavan wins an Eskimo-3 Hamper. Carmel said about Christine McGuinness in Back to Nature in Cavan: “There’s a lovely ambience in this store. The staff are very helpful and knowledgeable. Christine has great product knowledge and really points you in the right direction when you don’t really know yourself what you are looking for. No pressure to buy, just honesty and integrity.”

William Lynch from Co Kerry wins an Eskimo-3 Hamper. William said about Kay Hurley Horans, in Rock Street, Tralee: “The customer service Kay offers is second to none. She always has time to explain things and a smile for everyone.”

Michael Donnellan, Olive Donnellan, Ciaran Hurley, Helen Mannion, Deirdre Walsh from Cope, Galway

BOOK REVIEWS

Meditations for a Powerful You

by Clare Connolly

Energy is everywhere and in everything. It is deep within every atom of your physical being. However, sometimes it can feel like you don’t have enough. Meditation coach and long-time yoga teacher Clare Connolly guides you through over 30 beautifully illustrated meditation practices and breathing techniques, with supporting audio links, to help you reconnect with your intrinsic energy. When you meditate, your brain and body move into rest, restore and repair mode, to free up space for that energy within your body to recharge. CICO Books

Waking with the Seasons

by Alice Peck

This thoughtful guide explores what happens to our minds, bodies and spirits when we spend time outdoors and suggests a wide range of beneficial walking activities, meditations, reflections, advice and inspiration to help you connect with nature and get the most out of each season. Whether basking in summer sunshine or crunching golden leaves underfoot, finding joy in springtime blossom or taking solace in winter’s hush, you can enjoy the benefits of a positive mindset.

CICO Books

Food for Thought by Rachel Bartholomew and Mandy

Pearson Mindful eating offers a new, positive way forward. By applying the principles of mindfulness, an ancient Buddhist practice, to our everyday eating habits we can make simple changes to our diet and learn how to appreciate and savour food. Easy-to-follow mindfulness meditations, inspiring stories from people who have benefited from mindful eating, and delicious recipes can set you on the path to a new and healthier way of eating. CICO Books

Natural Happiness by Alan Heeks

Natural Happiness shows how you can use gardening methods such as composting, mulching and crop rotation to cultivate human nature, too. A gardener applies skills like observation, patience and creativity, and you can adapt them to deal with daily stresses and big issues such as climate change. Alan draws on his own experience of managing corporate teams at a high level, and also of transition in his own life when he took on the challenge of starting an organic farm from scratch. O-Books

We specialise in treating the cause of illness, whilst managing symptoms and quality of life

We’re a collaborative clinic founded in Galway in 1999 by Dr Dilis Clare, GP & Medical Herbalist. We specialise in treating mild to moderate health conditions. Our expert team of Practitioners includes Medical Herbalists, Nutritionists and Dr Clare herself. Not local? No problem! We also provide online appointments to suit our patient’s needs.

NEW - Dr Clare Clinic Health Programs

Why pick a program?

• They’re designed to deal with a specific range of symptoms that may have been diagnosed by a clinician

• Each program package is designed to reduce your costs AND offer an opportunity to pay by instalments

• You’ll be seen on average 4 times with various recommendations

• Custom made for you - Plan ahead with your clinician and benefit from the support of a clinical team with a range of expertise

Thyroid & Energy Program

4+ month plan includes:

• 2 Full hospital blood panels & Thyroid Plus Test

• 1 Herbalist appointment

• 2 Functional Nutrition & Lifestyle appointments

Cost €450

Stress and Sleep Program

3 month plan includes:

• 1 Herbalist appointment

• 2 Nutrition & Lifestyle appointments

• 2 x Massage Therapy Sessions

• Cortisol Test - saliva

• 1 month herbal medicine prescription included

• 2 weekly follow-up calls

Cost €450

Contact Dr Clare Clinic 00353 91 583260 or email support@drclare.net www.drclare.ie

The best of Ireland’s health food retailers celebrate in the 2024 Awards

The New Natural Business/Health Stores Ireland Retailer Awards 2024 were announced last month with some worthy winners.

Innovation & Business Development: Well & Good, Middleton.

Special Commendations for Licorice, Portumna and Nature’s Hand, Limerick

Training & Education: Organico, Bantry. Special Commendations for Bee Healthy, Monaghan and Remedies, Dungarvan.

Community Engagement: Healthy Vision, Roscrea.

Special Commendations for Bee Healthy, Monaghan and Nice N Natural, Cootehill.

Local Producer Champion: The Aloe Tree, Ennistymon.

Special Commendations for Loop de Loop, Castletownbere and Simple Simon’s, Donegal.

Environmental Initiatives: Healing Harvest, Kinvara. Special Commendations for Open Sesame, Gort and Only Natural, Wexford.

Digital Marketing and Social Media: Horan’s, Tralee.

Special Commendations for Organico, Bantry.

New Store: Here’s Health, Cork.

Ubiquinol into ubiquinone best for heart support?

Cardiovascular disease is the leading cause of death worldwide, according to the World Health Organisation (WHO). Heart failure alone has been defined as a global pandemic that results in millions of deaths and impairs the quality of life of sufferers of the condition.

Recent studies have suggested that the vitamin-like compound coenzyme Q10 may be a useful source of nutritional intervention for preventing and treating cardiovascular disease in patients with heart failure.

However, the studies have not clearly distinguished between ubiquinone, the oxidised form of co-enzyme Q10, and ubiquinol, which is the reduced form of the compound. Apparently, there is a vital difference between the two. Ubiquinone is backed by solid science, and this is the reason why this particular form of coenzyme Q10 is what the Austrian researchers recommend in their new meta-analysis.

Writing in the science journal Current Cardiology Reports, researchers from the University of Graz in Austria explain that they examined a number of studies looking for those that used placebocontrolled cross-over studies of co-enzyme Q10, using the two search terms “ubiquinone” and “ubiquinol”. Out of 238 studies in total, they ended up with 28 eligible studies, which they carefully analysed.

The scientists found that there are several reasons why it makes better sense for consumers as well as scientists to choose ubiquinone instead of ubiquinol. First of all, the available research points to ubiquinone as the most obvious choice. Secondly, the body converts ubiquinol into ubiquinone, once ubiquinol comes into contact with body fluids. And finally, the ubiquinol form is far more expensive and technically challenging to manufacture and handle.

Future Fertility Show, RDS

2-3 March

Workshops, live talks and many exhibitors taking a full circle approach to fertility. Expert presenters and speakers, support services from holistic therapists to counsellors, legal to nutrition specialists, surrogacy, adoption to fostering services.

Tickets from €29, www.futurefertilityshow.com

Mother’s Day

Sunday 10 March

World Sleep Day 15 March

Swim for a mile

With indoor and outdoor challenges, coaching clinics delivered by Irish Olympians, online training support and advice from qualified Swim Ireland coaches. www.swimforamile.com

What’s in season in March and April?

Brussels sprouts, butterhead lettuce, cabbage, carrots, cauliflowers, leeks, onions, mushrooms, parsnips, potatoes, spinach, swedes, turnips, cooking and eating apples.

WIN!

BONE BROTH

Spear and Arrow Bone Broth is a 100% natural concentrated jelly. High in collagen and protein and low in fat, one pouch provides 15 servings. Now available in Independent Health Stores in Ireland. We are offering 2 lucky winners a multipack of 4 products worth over €60 each.

FREE CODE: RH-MAR-APR-SPEAR&ARROW

WIN!

SOOTHING BALM

An excellent blend for active people and soothing muscles is Atlantic Aromatics’ Bath / Body / Massage Oil ‘Balm No.29’. Warming pure essential oils of ginger and black pepper with soothing lavender and sweet marjoram blended in sweet almond oil and organic calendula, it has the perfect texture for smooth application for aches and pains. We have 6 bottles to be won worth €10.75 each.

FREE CODE: RH-MAR-APR-ATLANTIC

WIN!

FULL SPECTRUM

BioCare Children’s Complete Multinutrient Powder provides the full spectrum of nutrients needed for healthy growth, strong bones, supporting immunity and cognitive development. Recommended by healthcare practitioners and trusted by parents, it has a great tasting banana flavour and is naturally sweetened with xylitol. Free from artificial colours and flavours. Suitable from 6 months. We have 5 Biocare Children’s Complete to be won worth €25.95 each.

FREE

CODE: RH-MAR-APR-BIOCARE

WIN!

MANUKA HONEY BUNDLES

FREE PRIZE DRAWS

Over €1400 worth of fantastic health products to be given away this month. Enter the free draws today!

Comvita Manuka Honey contains amino acids, vitamins B and C, antioxidants, minerals, proteins, carbohydrates and bioactive compounds. Manuka honey is an amazing product that’s at the forefront of natural health science. No other honey has the volume or complexity of natural components as Manuka honey from New Zealand. Its anti-inflammatory properties soothe sore throats and promote overall wellness, making it a versatile addition to any health and wellness routine. We have 3 Manuka honey bundles to giveaway to Rude Health readers worth an amazing €178 each!

FREE CODE: RH-MAR-APR-COMVITA

HOW TO ENTER

WIN!

DEEP SEA MAGNESIUM SKIN GEL

Why is Oriel Magnesium Skin Gel so amazing on your skin? Scientifically proven and award winning, Oriel Skin Repair Gel supports Hyaluronic Acid and Collagen and topically calms sensitive skin, soothing redness and dry skin issues. We have 6 x 75ml bottles of Oriel Skin Gel to be won worth €22 each.

FREE CODE: RH-MAR-APR-ORIEL

WIN!

RELAX AND GLOW ESSENTIALS

Run a warm bath and add a few handfuls of Ultrapure’s Epsom Salts with Lavender Essential Oil to help soothe sore muscles and support a restful night’s sleep. After cleansing, refresh your skin with Ultrapure’s Rose Water Toner and massage Ultrapure’s Organic Castor Oil into your skin for a natural glow. We have 2 sets of 3 products to be won worth approx. €26 per set.

FREE CODE: RH-MAR-APR-ULTRAPURE

WEB: Just visit www.rudehealthmagazine.ie and enter your details and the Free Draw Code (such as RH-MAR-APR-ORIEL).

EMAIL: Or email win@rudehealthmagazine.ie with the Free Draw Code (eg RH-MAR-APR-ORIEL) in the email subject box.

Prizes are for personal use only and not for re-sale. For full terms and conditions visit www.rudehealthmagazine.ie

Closing date: 30 April 2024

Tried & Tested

How Health Stores Ireland staff rate what they sell

This issue Noelle Geary, Liz Clancy, Ditte Friedrich, Jill Bell, Vicky Wesley and Gemma Hallissey from Well and Good in Midleton, Co Cork test colloidal silver, camu camu, magnesium and lion’s mane mushrooms. Open Mon-Fri 9am-5pm, Sat 9.30am-5pm

Body oil

Noelle says: “Dublin Herbalist’s Body Oil is a luxurious and gorgeous smelling addition to my day. Highly moisturising, relaxing and calming - plus it also makes a great gift.”

Lion’s mane mushrooms

Liz says: “My need to concentrate and absorb new information has rocketed since joining Well and Good, and I’ve found Lion’s Mane mushrooms really work for me. They are known to stimulate the growth of brain cells, and may also boost immunity.”

Magnesium with B6

Ditte says: “Viridian High Potency Magnesium with B6 is a lifesaver in menopause. Vitamin B6 helps with the absorption of magnesium, and together they help with hormonal issues and relax the mind.”

Citricidal

Jill says: “Citricidal is a medicine chest in a tiny bottle. Great for students taking a year out in strange places likely to encounter dodgy water and hungry insects, and in my house for everything from tummy upsets to cleaning up after animals and small kids.”

Colloidal silver

Vicky says: “Colloidal silver is a staple in my house used for all sorts of issues from wounds and grazes to spritzing on toothbrush heads and freshly pierced ears! It always travels with me, and I also subject my kids to a quick spray before school in the morning to help keep bugs at bay.”

Camu camu

Gemma says: “I love the herb camu camu. It is highly antioxidant and rich in vitamin C, is easy to digest and strongly anti-viral as well as being anti-inflammatory.”

Owner manager Martha Brennan and sales assistants Sinead Hamilton, Laura McAllister and Marie Finlayson from Harvest Fayre in Blessington, Co Wicklow review roasted flaxseeds, a thyroid support, natural cough syrup and d-mannose for UTIs

D-Mannose

Sinead says: “My go-to, to combat UTIs is Healthreach D-Mannose. Increasing the dose to three times a day along with a good probiotic helps alleviate symptoms. I suffer with reoccurring UTIs, I take one at night to help keep them at bay.”

Collagen

Laura says: “I have been taking Nature’s Plus Collagen Peptides for the last six months, mainly to help with aches and pains due to menopause. I was also recently diagnosed with osteopenia. I take one scoop in the morning in a glass of water and it tastes not bad.”

Multivitamin drink

Marie says: “Oxylent is an effervescent multivitamin drink which in my opinion ticks all the boxes. I find it to be a powerful health food supplement which includes vitamins, minerals, antioxidants, electrolytes and amino acids. With CoQ10, it is great for combating everyday fatigue and is especially good as a pick-me-up during or after illness.”

Roasted flaxseeds

Martha says: “Belmont Foods Roasted Flaxseeds are genuinely so tasty that they are now part of my daily routine. The roasting process means that the seed is crunchy and the oils are available to the body. We’re all a bit addicted to them in our house.”

Omega liquid

Sinead says: “I’m taking Nordic Naturals Omega 369 liquid to help alleviate symptoms of PMS and perimenopause. It has borage oil that helps balance hormones and vitamin D to help with mood in dark winter months.”

Thyroid support

Laura says: “I started taking Viridian Thyroid Complex about 12 months ago, after a routine blood test showed my thyroid was underactive. I was very tired all the time, and just generally not feeling great. As well as iodine and selenium, Thyroid Complex provides vitamins B1, B2 and B3 which contribute to the reduction of tiredness. I highly recommend it.”

Cough syrup

Marie says: “Puressentiel Respiratory Cough Syrup is fantastic for relieving and calming an annoying cough and wheezy chest. The soothing blend of plants like marshmallow, echinacea, propolis and oils of rosemary, eucalyptus and peppermint combined with glycerine and honey really does work immediately on any irritation in the throat and chest.”

Magnesium

Martha says: “Viridian Magnesium Bisglycinate works for me for sleep where others haven’t. The dose per capsule is 160mg and two of these does the trick for me. I have customers suffering from migraine who have found it has really helped them. Glycine, which the magnesium is bound to, brings it across the blood-brain barrier so it is great for insomnia, anxiety and headaches.”

Chapped lips, brittle hair, constant fatigue and palpitations are not on a prospective mum’s wish list. They are, however, some of the tell-tale signs of iron deficiency, which is common amongst pregnant women. Iron is needed to make haemoglobin, the chemical that transports oxygen in the blood. A range of stressful symptoms can indicate a deficiency, but severe cases can lead to anemia, total exhaustion and a weakened immune system. Throughout pregnancy, eating for two also means that your body requires twice the amount of iron to stay healthy.

Keeping levels healthy

A healthy, balanced diet with ironrich foods will provide most of the iron you need during pregnancy. This should include lean meats; pulses such as peas, beans and lentils; fruit such as prunes, apricots and raisins; and dark green leafy vegetables such as spinach.

Floradix with

Your pregnancy can be an exhilarating but sometimes tiring experience. Keep energy levels up by boosting your iron intake, so you can enjoy the time.

Floradix and Floravital contain iron gluconate, which is a highly absorbable form of iron.

However, it can be difficult to absorb enough iron from a balanced diet alone for you and your growing baby, particularly if you have a deficiency as you need to eat a lot of iron-rich foods to correct it. This is where Floradix can really help. This high quality liquid supplement contains organic iron gluconate, and its easy absorption into the body is enhanced by vitamins C and B complex, herbal extracts and fruit juice concentrates. This special blend of ingredients mean that it’s easy to digest and the unpleasant side effects of many iron preparations, such as stomach cramps and constipation, are avoided. So it’s no wonder Floradix is recommended by numerous midwives and health care professionals. What’s more, it’s completely free of chemical preservatives, colourings or flavourings, and is also available in a gluten-free form called Floravital.

Helping Absorption

Vitamin C, animo acids, fructose and glucose all help your body absorb more iron from foods and supplements. Other elements of our diet will decrease absorption, such as calcium, milk proteins, black tea, coffee, fibre, vitamin E and phosphates (found in soft drinks). So to maximise the amount of iron you are getting, take an iron supplement before eating.

Warning signs of iron deficiency

• pale skin under eyes and nails

• brittle hair

• cracked skin around mouth

• breathlessness when exercising

• heart palpitations

• rapid pulse

• difficulty concentrating

• cold hands and feet

• increased frequency of infection

TRY THESE!

your local health food shop!

New range goes plastic-free

Clearspring’s award-winning1 Organic Seaveg Crispies range is now plastic-tray free! This eliminates nearly 18 tonnes of waste each year, with no impact on crispiness or taste. The outer pack of the range’s multipack is also being upgraded and is now made from a recyclable paper-based material. www.clearspring.co.uk

1Winner of Best Organic Snack at the Soil Association BOOM Awards 2023

Natural support for relaxation

Power packed magnesium supplement

This Magnesium Bisglycinate Complex from Irish brand Macánta gives you the hugely popular magnesium bisglycinate in combination with lemon balm, l-theanine, chamomile, l-ornithine, hops and B vitamins. This power-packed supplement is formulated to relax, de-stress, and calm the body, working with some of nature’s finest natural ingredients. Priced at €29.95 for 60 vegan capsules. www.macanta.ie

A.Vogel Passiflora Complex Spray is a food supplement which helps support relaxation. It comes in an easy-to-use spray, which can be used on the go without the need for water. Simply spray the dose directly into your mouth. The spray is handbag friendly and is flavoured with vanilla and aniseed, which gives it a pleasant taste. Suitable for vegans and those aged 12+. The spray also contains lemon balm, zinc and steviol. Available from independent health stores. www.avogel.ie

Nourishing bone broth

Spear and Arrow Bone Broth is 100% natural concentrated jelly. Handmade in small batches from Irish and British grass-fed cattle, just one pouch provides 15 servings, so is excellent value for money. Nourishing and low in fat, it is also high in collagen, gelatine and protein. The two key broths are available in plain and botanicals. Now available from independent health stores in Ireland.  www.spearandarrow.co.uk

Delicious dark chocolate with CBD

emp Company Dublin is proud to have combined forces with Kilbeggan Handmade Chocolate to offer this delicious CBD dark chocolate bar. A sugar and dairy free recipe, it is made with 70% dark chocolate, which provides an effective and convenient way to get the benefits of CBD on the go. Each of the bars contains 25mg of full-spectrum CBD per square, creating a luxurious chocolate experience that’s as beneficial as it is delicious. Priced at €12.50. For trade enquiries please contact wholesale@hempcompany.ie www.hempcompany.ie

Anxiety and stress support  supplement

Formulated by nutritionists, Bee calm blends therapeutic amounts of eight plant-based ingredients which are shown to help ease stress, anxiety, agitation and low moods including lemon balm, passionflower, royal jelly, rhodiola, l-theanine and more. Highest quality ingredients with no fillers or excipients.  www.unbeelievablehealth.co.uk

Help for a more natural sleep

Tired of not sleeping? Do you find yourself waking at 3am and can’t get back to sleep? Try A.Vogel Dormeasan® Sleep Valerian-Hops oral drops – a traditional herbal medicinal product used to aid sleep exclusively based upon longstanding use. Made from extracts of fresh herbs, Dormeasan® can be taken just half an hour before bed to help you sleep better and wake feeling refreshed. Always read the leaflet. www.avogel.ie

For sleep, anxiety, stress and focus

Oriel Deep Sea Liquid Magnesium Re-Balance

Drops are natural, pure, organic, sustainable and 100% Irish. Scientifically proven through clinical research, they support anxiety, stress, focus and sleep. 100% bio-available and rapidly absorbed into the bloodstream in less than 30 minutes, they are concentrated so you only need 1ml in water per day. Absorption begins from the moment the formula hits your tongue. Priced at €32.

www.magnesiumstore.com

Unique, targeted joint formulation

This March, Irish brand Macánta is launching a unique, targeted Joint Complex combining some of the most trusted joint health ingredients with an undenatured type II collagen. This high strength, one-a-day formulation includes a 40mg recommended dose of UC-II® with curcumin, ginger, hyaluronic acid, vitamin C and more. Priced at €39.95 for 30 capsules. www.macanta.ie

Optimised curcumin for better absorption

Curcumin is the nutrient that gives a golden colour to turmeric, but it is not easily absorbed. Fortunately, Longvida® Optimized Curcumin solves that problem: it features patented Solid Lipid Curcumin Particle (SLCP™) technology, which delivers more activity for superior absorption thanks to a coating of high-purity, high-chain phospholipids, long-chain fatty acids and fat-soluble antioxidants. Each serving delivers 500mg of Longvida®, which is extracted from Curcuma longa root. Priced at €43.95.

www.naturesplus.ie

Childrens Complete Multinutrient Powder

Providing the full spectrum of nutrients needed for healthy growth, strong bones, supporting immunity and cognitive development

Recommended by healthcare practitioners, trusted by parents.

Great tasting banana flavour and free from artificial colours and flavours.

Suitable from 6 months.

ODYSSEY” “My Irish hiking

Former winner of Miss Universe Ireland, model Roz Purcell has won Celebrity Come Dine With Me and has made TV appearances on Virgin Media’s Xposé and The Restaurant, and a stint as a Celebrity Bainisteor on RTE. She began blogging at naturalbornfeeder.com in 2013 to document her love of cooking and to share her recipes. Natural Born Feeder (Whole Foods Whole Life) was published by Gill Books. Her next book No Fuss Vegan was published by Penguin Ireland.

Originally from a farming family in Co. Tipperary, she now lives in Dublin. In 2018 she recently set up a hiking organisation Hike Life Community and her new book The Hike Life won the Bookstation Lifestyle Book of the Year at the An Post Irish Book Awards 2024. She has a weekend radio show on 2FM Saturdays and Sundays 12-3pm with Emma Power called Roz and Emma.

TELL US WHAT YOU HAVE BEEN UP TO ROZ?

I started Hike Life before Covid-19 and lockdown, but it really took off when people could only go for a walk in 2020.The idea was for people who might be uncomfortable with going outdoors for hikes on their own. I put everything I have learned over the years into my new book The Hike Life from what to pack, how to layer for the outdoors, hiking with your dog, the best outdoors apps and then of course the best hikes and places to eat and swim after.

I like to think that it is a multiuse book that showcases Ireland beautifully – it’s a visually stunning book that also has practical advice, hike descriptions, recommendations for pitstops like food post-hike, photo opportunities and a wealth of tips. I ran a poll on the socials to see what hikers thought of different hikes, in order to whittle it down to 50 best. It took two and a half years to put the book together – it is pretty weatherdependent, while there is a mix of sunny, some rainy and moody photos, we could only shoot the bigger peaks when the weather was decent as I didn’t want to promote hiking in poor visibility or bad weather.

WHAT SORT OF EXERCISE DO YOU DO TO KEEP IN SHAPE?

I do a bit of everything because variety keeps it interesting. I try to do some exercise four to five days a week, but obviously I can’t always hike due to being busy or inclement weather. So I run and go to the gym for strength training and take Pilates classes which counteract the running and is great for your core and working your small muscles. When the days are longer and the weather is good I hike as much as work allows me!

WHAT SORT OF FOODS DO YOU EAT TO STAY HEALTHY?

I have a 100 per cent plant-based diet at home. I would say though that I am practical and I won’t go hungry – if there is nothing else when I am on a hike and I’m hungry I might have something not plant based like chocolate, or if I go to a café some cake - I’m not too strict when out. For breakfast I go for something high protein like scrambled tofu with hot sauce and sourdough toast. I am a savoury breakfast person. For lunch and often dinner I like a warm hearty bowl with brown rice, beans and chickpeas, toasted seeds, roasted vegetables and a dressing.

I love to walk into a health store and see what’s new. I buy bulgar, lentils, buckwheat groats, lentils, beans, quinoa and spirulina.

I do need snacks if I am hiking and my favourite is mejdool dates with the stone taken out, filled with peanut butter and dipped in dark chocolate –I keep them in the fridge and they give me a sugar and energy boost.

DO YOU TAKE ANY NATURAL SUPPLEMENTS?

I run and train quite a lot so I take Zest Active every morning for energy. I take Seamoss, an Irish seaweed supplement, and I take iron. I get my bloods checked regularly to make sure I cover what I might be missing with my diet, but only take what I need.

DO YOU EVER WORRY ABOUT YOUR HEALTH?

I admit I used to be a hypochondriac. But now I am a bit older I am a bit more chilled about it. I get all the usual tests done – bloods, smear tests, mole mapping, and I focus on being in touch with my body. I am a big believer in getting used to your own body and checking it regularly. You’re the first person who should notice any changes.

Photos: small and on cover by Roz Purcell, large Sliabh Doan by Luke Ebron

DO YOU HAVE ANY TIPS FOR RUDE HEALTH READERS?

If you want to make a good lifestyle choice – spend more time offline and less time on your phone or computer. Try to put as much effort into your offline life as your online life.

In fact, let the battery die on your phone and just live your life, instead of living through a screen. Be present in the moment –when you visit family leave the phone alone. They won’t be around forever and you won’t get that time back.

Being bored is a good thing, and leads to creativity.

The Hike Life by Roz Purcell is published by Black & White Publishing.

Ease the

PAIN

Reducing pain and inflammation with natural supports found in your local health store

Avery common pain is a headache and this is linked to dehydration, stress and poor sleep. Common sense steps such as drinking more water and getting enough sleep can help to prevent this becoming a common problem.

ACUTE PAIN

“Severe or acute pain is a sudden, sometimes intense pain that acts as a warning of disease or threat to the body,” says nutritional therapist Liz O’Byrne who works with health store the Aloe Tree in Ennistymon, Co Clare.

“It is often treated with painkillers

or cold or hot treatment applied to the affected area. White willow bark, boswellia, devil’s claw, bromeliad, turmeric, ginger and garlic have all shown potential to help ease pain.”

“Natural help can come in the form of CBD oil, curcumin, tissue salts (for headaches) feverfew, and white willow bark,” says Elaine Joyce, owner of health store Ylang Ylang in Westport, Co Mayo.

CHRONIC PAIN

“Chronic pain is described as any pain lasting longer than three months,” says Liz O’Byrne. “It can be continuous pain or be described as ‘on and off’. It can

hugely impact a person’s quality of life by affecting their sleep or not allowing them to work or take part in physical activity. There are many types including neuropathic (nerve) pain, pain due to injuries to tissue such as burns, bruises or sprains, musculoskeletal pain such as back pain or myofascial pain. Endorphins released by the hypothalamus and the pituitary gland in response to pain are a type of hormone that can relieve pain.”

“Natural help can be in the form of omega 3, turmeric, curcumin, CBD oil, cider vinegar, alkalising diet, managing stress levels and lifestyle changes,” says Elaine Joyce.

ARTHRITIC PAIN

“Arthritic pain intensity varies from person to person,” says Liz O’Byrne. “It can present as pain, stiffness or swelling of joints such as wrists, knuckles, hips, knees or ankles. For some people certain foods can trigger their symptoms such as dairy, sugar, gluten or alcohol. Proven natural remedies are omega-3 fatty acids, curcumin, zinc (in therapeutic doses), green tea, frankincense, capsaicin and cat’s claw.”

“Inflammation is part of the body’s immune response and it isn’t always bad,” says Lucy Kerr from health store The Good Earth in Kilkenny. “When inflammation is acute it’s the body’s natural defence against damaged cells, viruses and bacteria. It aims to remove these harmful invaders and repair itself. Acute inflammation starts quickly and generally disappears in a few days, chronic inflammation can last for months or years.”

“Regular movement is thought to help with arthritic pain such as yoga or t’ai chi and gentle walking,” says Liz O’Byrne. “Following an anti-inflammatory diet can also help. reducing processed foods, sugar, caffeine and alcohol and eating lots of vegetables, particularly leafy greens, eating lots of oily fish and eating mainly wholegrains plus garlic, ginger and turmeric is a good approach to eating.”

INFLAMMATION

Excessive or uncontrolled inflammation can result in arthritis, gout, eczema, psoriasis, headaches and bowel disease.

“Triggers for inflammation and pain can be caused by chronic stress, a poor diet, too many acid-forming foods, alcohol, caffeine and sugar, plus lack of exercise,” says Elaine Joyce. “Natural remedies include curcumin, magnesium is beneficial for inflammation as is CBD oil which helps with pain and mobility. A wholefoods diet, rich in antioxidant foods is beneficial.”

Two to three portions of oily fish are recommended weekly, including salmon, sardines, anchovies, mackerel or tuna, or taking a high quality omega-3 fish oil daily. Apple cider vinegar can be useful for inflammation-related pain, and collagen in chicken and beef stock can help.

“I recommend curcumin,” says Lucy Kerr. “The active compound found in turmeric, it has antiinflammatory and pain-relieving properties. Vitamin D aids in absorbing calcium, needed for bone growth and maintenance. Bromelain is an enzyme that inhibits inflammation and facilitates injury healing. Boswelia (frankincense) helps relieve stiffness and joint pain, and MSM is a sulphur compound found to relieve pain.”

LIFESTYLE ADVICE

“Stretching and yoga are a great way to keep your body flexible and to help your muscles stay strong to help avoid any aches and pains.” says Lucy Kerr. Topical applications such as arnica balm or Tiger Balm are a great way to get rid of any localised muscle pain or after an

NATURAL REMEDIES

Ashwaganda – an adaptagenic herb, helps maintain balance in your body, keeping cortisol stress hormone levels in a healthy range and out of ‘fight or flight’ mode.

Basil oil – good for headaches caused by tight muscles due to tension.

For some people headaches and migraines are triggered by food and drinks that contain amino acids such as tyramine and histamine. These include aged and fermented foods like cheeses, dried and fermented meats such as bacon, pepperoni, salami and ham, sourdough breads, yeast breads and yeast extracts and fermented foods like vinegar, sauerkraut and alcohol. Tannin-rich foods and drinks like tea, coffee, berries and nuts should be avoided where possible.

B-vitamins, especially riboflavin or vitamin B2 – thought to help prevent migraines.

CBD oil – can give great relief to many pain-sufferers though it doesn’t work for everybody, and there are some excellent Irish brands available.

Flaxseed – rich in omega-3 fatty acids, can be taken as an oil.

Lavender oil – relaxes your mind and body. Place a drop on your temples or add 2-4 drops to boiling water and inhale.

Valerian – good for relaxing stiff muscles. Take as a tincture or in tea.

MAGIC MAGNESIUM

Magnesium, often hailed as the ‘miracle mineral,’ plays a crucial role in natural pain relief. Studies show that magnesium deficiency is linked to muscle spasms and headaches, heightened pain sensitivity.

Moreover, magnesium plays a pivotal role in combating inflammation, a key contributor to pain. Studies highlight magnesium’s potential in reducing chronic inflammatory pain.

Incorporating magnesiumrich foods like leafy greens, nuts, and seeds into your diet and supplementing with magnesium may offer a natural and effective way to alleviate pain.

“Including magnesium in a holistic wellness approach to pain management can be an effective tool for individuals seeking alternatives to conventional medication,” says Meaghan Esser, registered holistic nutritionist and managing director of ITL Health. “When choosing a magnesium supplement to help ease pain, make sure to choose one that is pure and easy for the body to absorb quickly.”

HELPFUL HEMP

“Understanding the connection between our gut and brain is increasingly understood as the secret to long term good physical and mental health,” says Marc McDonald from The Hemp Company Dublin. “The hemp plant is a nutritious and easily digestible food. It contains all 20 amino acids, including the nine essential fatty acids, including omega-3 and -6, which are essential for brain health. Rich in antioxidants, hemp products can help reduce oxidative stress and inflammation in the body and mind by neutralising harmful free radicals.

“The healthful ratio of omega-3s in hemp seeds and their omega-3 to omega-6 ratio work together to help reduce inflammation which is linked to pain. Hemp seeds are rich in omega-3 fatty acids, particularly alpha linolenic acid (ALA). Hemp hearts are the raw seed with the hull removed, giving them more protein and EFAs. Hemp protein powder is produced by grinding and sifting the de-fatted cake created after cold-pressing hemp seeds. Hemp seed oil is rich in EFAs, vitamin E, antioxidants and minerals.”

Discuss with a healthcare practitioner before beginning or stopping any medical or herbal treatment.

LIPOSOMAL QUERCETIN

NATURAL ANTI - HISTAMINE FOR HAY FEVER RELIEF

Pure and natural botanical extract. Pleasant-tasting liquid supplement suitable for all the family. Enjoy straight from the spoon or add to drinks and smoothies.

Made with liposomal technology to ensure optimum absorption, maximum health benefits.

SOMEGA is an Irish brand with more than 40 years of nutritional expertise packed into each bottle.

HEALTH FOR HIM

Check out our men’s health special looking at the most common health issues faced by men, and the best natural helpers. Your local health store is a great source of support and knowledge

The days are gone when women were the main care givers in Irish society and men took a very token role in maintaining their own health,” says Gerald Colfer of health store Only Natural in Wexford. “Men today are far more clued in than their predecessors regarding the challenges they face to stay healthy and take a proactive role in the process. There are still, however, some issues that men of all ages need to stay aware of.

YOUR HEALTH AND YOUR DIET

“There are many ways to improve your diet and lifestyle to help decrease your risk of developing heart disease, stroke, cancer and lung disease,” says nutritional therapist Olive Curran who works with PPC Galway. “I’d recommend the heart-healthy Mediterranean Diet which includes lots of fruits, vegetables, olives, olive oil, legumes and wholegrains such as brown rice, quinoa, oats and wholemeal pasta. People who follow

the Mediterranean Diet enjoy fish regularly, and there is low consumption of meat and meat products.

“It’s also important to include more good fats such as fatty fish (salmon, sardines, anchovies, tuna), seeds such

ACNE AND SKIN ISSUES

“Teenage acne among the male population is as prevalent as ever and can be every bit as distressing for young men as for young women,” says Gerald Colfer. “Zinc and vitamin A as well as the herb agnus castus can all help.”

“It is important to have a good cleansing routine for the areas affected, and a range of facial and body washes are available that can remove excess surface oils without irritating the skin,” says Rob Whinnett at Blasta Wholefoods, Dungarvan, Co Waterford. “Make sure you wash after exercising or any time you’ve been sweating, as sweat can clog your pores. Omega oils, agnus castus and probiotics can also be useful for tackling acne.”

“Acne on the forehead and cheekbone areas would indicate acne as being a real problem,” says Matt Ronan of health store Evolv in Enniscorthy, Co Wexford. “There are some very good gentle cleanse and treatment formulas available in health stores which can help with the skin itself, but hormonal issues need to be supported with the likes of agnus castus and zinc.”

FERTILITY SUPPORT

“The Peruvian herb maca is an adatogen that can restore hormonal imbalance, sexual desire and fertility in both men and women, and l-arginine can be useful in cases of erectile dysfunction,” says Rob Whinnett. “There are a number of vitamin and mineral formulations specifically designed to maximise the vital nutrients required to optimise the potential for male reproductive fertility.”

“Fertility can be massively affected by lifestyle choices and if there is an issue it is worth finding a good natural therapist to work with. Acupuncturists and nutritional therapists have a great deal to offer in this regard,” says Matt Ronan. “Famously zinc, vitamin E, and omega-3 can all help.”

PROSTATE SUPPORT

“Needing to pee more often, being unable to get through the night without getting up to pee, or having difficulty or pain when passing urine can be a sign of prostate enlargement,” says Rob Whinnett. “It is important to check with your doctor that any enlargement of the prostate is benign. Saw palmetto is a natural remedy that has been used for many years as a herbal treatment for symptoms of a benign enlarged prostate.”

“Ongoing prostate health screening, especially after middle age, is the preferred route for many,”

STRESS LESS

“Stress is the bane of our modern multitasking lifestyle with downtime being difficult to define,” says Matt Ronan. “Sleep is hugely important and I keep seeing this being neglected in the modern day approach to self-care – there are terrific herbs which can help with stress, ashwagandha, rhodiola, lemon balm, valerian, all have valuable contributions to make. The foundation is the B vitamins, required in extra doses to help the nervous system cope when we are under pressure.”

“Men are still less likely to seek help with the stresses caused by the faster pace and demanding nature of modern life,” says Gerald Colfer. state of balance is hugely important, as is maintaining a support network of family and friends. If you think you’re affected by stress consider taking herbs like passiflora, or supplements like l-theanine and magnesium.”

Gerald Colfer. “For those of us wanting to take something to encourage ongoing prostate health, there are a number of specialist natural prostate health formulas available.”

“Saw palmetto combined with zinc, vitamin E, selenium and pumpkin seed oil can help,” says Matt Ronan. “Getting some advice from your local health store can yield a huge benefit in quality of life.”

HEALTHY HEART

“Heart health needs to be examined carefully for all men and if there is any history of cardiovascular events in the family , then particularly close attention should be paid to this area,” Matt Ronan. “If there is one nutrient which stands out as being a vital contributor to keeping this situation under control then it is vitamin K2 which should be part of the regime for heart health along with vitamins C, E, and omega-3 fish oils.”

“Omega-3 fatty acids from cold water fatty fish have many benefits for heart health,” says Olive Curran. “They have been shown to lower triglycerides, reduce cholesterol, regulate heart rate and make blood platelets less sticky, overall improving heart health considerably.”

“It’s easy to fall into bad habits of eating on the go without thinking of how healthy the food we eat is,” says Rob Whinnett. “This can catch up with us as we age. Try to cut down on sugary and fatty foods, and keep

the less healthy stuff as more occasional treats. Make sure your body gets enough of the good oils by eating seeds and oily fish, or supplementing with omega oils. Supplements that can help manage cholesterol levels include plant sterols, lecithin, red yeast rice and some probiotics.”

“Nutrients such as plant sterols and red yeast rice are scientifically proven to lower cholesterol,” says Olive Curran.

DEALING WITH DIABETES

“A healthy diet is particularly important for diabetics, and increasing fibre by adding ground flaxeeds can be useful,” says Rob Whinnett. “Slow release foods like pinhead oats offer a good start to the day, while cinnamon helps with balancing blood sugar levels. Healthy foods like hummus on oatcakes can provide filling snacks to help avoid sugary alternatives. Those seeking to supplement to balance their blood sugar levels can find that cinnamon with chromium can help.”

“Unless you’ve got a super clean diet already, then this is one which all of us need to keep a close eye on,” says Matt Ronan. “Sugar is of course the enemy in all of its forms and carbohydrates need to be carefully scrutinised. Diabetes is now regarded as being the true source of Alzheimer’s, and we should all practise careful blood sugar control. Supplements such as berberine and chromium can aid you in your progress.”

OLIVE CURRAN’S TOP 5 SUPPLEMENTS FOR MEN

A multivitamin-mineral as ‘nutritional insurance’. Choose a multivitamin with adequate zinc, calcium, magnesium, B vitamins, selenium, chromium, vitamin C, vitamin D3 and E.

Omega-3 fish oil high in EPA and DHA, is vital for heart, brain, joint and eye health. Your brain needs 250mg DHA to maintain adequate brain function, so make sure your preferred fish oil contains enough DHA.

Surprisingly, a massive 89% of Irish people are

not consuming sufficient oily fish in their diet, so a good quality omega-3 fish oil is needed.

Co-Enzyme-Q10 shown in many studies to reduce blood pressure and with no side effects.

A green supplement add a tablespoon of a greens powder into a smoothie or protein shake to get extra phytonutrients.

Ginger and curcumin heart-healthy spices a must for good health. Both help to reduce inflammation and improve circulation.

BONES AND JOINTS

“A good diet and exercise regime and maintaining a healthy weight is vital to maintain joint and bone health, particularly as we age,” says Rob Whinnett. “Omega-3 oils help fight inflammation, so eating seeds and oily fish or supplementing with omega oils is highly recommended. Vitamin D3, calcium and magnesium are hugely important for bone density. Glucosamine may help the body to maintain healthy cartilage levels. If joint pain is an issue natural anti-inflammatories such as devil’s claw, MSM, turmeric or curcumin may help.”

“I am a great believer in a good diagnosis of miscellaneous joint pains before settling on a single course of action,” says Matt Ronan. “Sometimes there are other mechanical issues which if properly dealt with can greatly reduce pain. I am also a big believer in following an anti-inflammatory diet, especially where there seems to be trouble in the fingers and hands. Fortunately there is a terrific choice of joint helpful products now, ranging from omega-3 fish oils, turmeric capsules and glucosamine sulfate and its allies chondroitin and MSM.”

Each

High-strength friendly bacteria for everyday use for adults

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BioCare Sleep NutriPowder

Sleep NutriPowder is a synergistic blend of nutrients and botanicals including magnesium glycinate, lemon balm, L-theanine, L-taurine, Montmorency cherry & hops to aid healthy and restful sleep

Your winter into spring

skincare guide

Looking after your skin can sometimes be a challenge. Niamh Larkin, beauty specialist at health store Evergreen in Mainguard St, Galway looks at how to nourish combination, dry and greasy skin and cope with acne, eczema and psoriasis

Unless you are very familiar with a brand and its ethos, always read the ingredients. If you can’t pronounce an ingredient, do a quick internet search to see if it’s just a fancy name for coconut oil, or something more sinister. Another great way to avoid questionable ingredients is to shop local - many small Irish natural skincare brands specialise in chemical-free skincare.

CLEVER CLEANSING

Use the most gentle, basic cleanser available to you. Avoid products with harsh foaming agents, and exfoliants that can overstimulate sensitive skin. Almond oil makes a great facial cleanser, it’s extremely gentle and removes make-up easily.

COMBINATION SKIN

For combination skin look for products which gently balance the skin’s own oil production – you want something that’s not going to be too heavy for oily patches, but that is still hydrating enough to keep dry areas moisturised. Light oils

like hemp, jojoba and grapeseed work well to encourage the skin’s regulation of oil production while also adding gentle moisture to areas of dry skin.

DRY SKIN

Dry skin eats up oils and butters, so the richer the better, as long as you avoid mineral oils. Mineral oils such as paraffin liquidum have molecules which are too large to be absorbed by the skin, so they end up clogging pores and making the skin appear greasy rather than dewy. If your skin can’t absorb the product you apply to it, you’re wasting your money. Opt instead for natural rich oils and butters such as pure shea, coconut and cocoa. These can be applied to face and body for longlasting hydration.

GREASY SKIN

Greasy skin is caused by a surplus of sebum being produced by the body and excreted through the pores of the skin. This can be the result of several different imbalances in the body including hormones, digestive issues, dietary choices and more. Scrubbing greasy skin will only encourage the skin to produce more oil so exfoliation of the skin should be avoided. Instead look for products containing witch hazel, tamanu oil and lavender oil to regulate sebum production.

ACNE-PRONE SKIN

Acne is usually a hormonal issue but can also occur as a result of food intolerances or other allergies. Changes in dietary habits or even climate can also trigger acne or blemishes. Keeping the skin clean without over stimulation (eg no scrubbing!) and using gentle, natural skincare can help to reduce the appearance of acne. Ingredients to look out for include lavender (anti-inflammatory and soothing), tea tree (antibacterial, antifungal and antiseptic) and tamanu oil (promotes healing and reduces inflammation). Sufferers of acne should also avoid using make-up, exfoliators and anything containing harsh foaming agents like SLS and SLES. For long time sufferers of acne, supplementation is your best bet. Omega oils are anti-inflammatory and milk thistle with dandelion flushes excess hormones out of the liver.

SENSITIVE SAVIOURS

For very sensitive skin I would avoid anything with fragrance, including essential oils, and instead opt for something very gentle or formulated for baby. Look for ingredients such as chamomile, aloe vera, calendula

SUFFER FROM PSORIASIS

Due to the nature of psoriasis this skin condition can often be managed or maintained but never quite cured completely. Psoriasis usually presents as red patches on the surface of the skin where skin cells have produced at a faster rate than normal and begin to form itchy clusters on the epidermis. Figuring out which foods

FEEDING YOUR SKIN

“We all know that our diets can have a huge effect on our overall health,” says Orla McLaughlin AFMCP, MSc, MBS, DipNT, an in-house nutritionist with Oriel Marine Extracts & Sea Salt. “Our diet affects our immune and digestive health, but we often overlook our nutrition when it comes to the health of our skin. There are several nutrients to consider for better skin. My top three would be: Zinc – a fantastic mineral for skin repair. It acts as a UV protector, a potent antioxidant, and is anti-inflammatory, which can help to reduce skin damage caused by free radicals.

to avoid can be extremely helpful when managing psoriasis as well as avoiding over-washing of the skin. Keeping the area as hydrated as possible and supplementation with omegas and probiotics can also help to keep this condition under control.

SKIN WITH ECZEMA

Eczema (or severe skin dryness) can be triggered by allergies, food intolerances, stress, changes in the weather or the onset of an autoimmune disease. Keeping the affected area moisturised is the most helpful thing topically. There are specific creams available for eczema relief, but pure coconut oil and shea butter are cooling and hydrating. With eczema I would always recommend looking into keeping a diary of skin flare-ups and anything that may have caused them. Inflammatory foods such as meats, dairy products and foods high in sugar are all common triggers.

PERSONAL CARE PRODUCTS

Go for very gentle soap bars or liquid castile soap with mild to no fragrance, depending on your level of sensitivity. Use a moisturising body balm or lotion after showering to keep the skin soft. Always ask for advice if you’re not sure.

BONE BROTH AND YOUR SKIN

When you simmer meaty joints and bones slowly over a period of time the resultant clear, protein-rich liquid can be excellent for soups, stews or risottos. This is known as bone both and has numerous health benefits, including for your skin.

It is closely associated with boosting collagen, a protein found in skin and bone. It does this by increasing the levels of plasma in amino acids glycine and proline that are needed to make collagen. Some trials have shown the bone broth can improve the appearance of wrinkles and skin hydration levels.

Magnesium – the fourth most abundant mineral in the human body, involved in over 300 enzymatic reactions. Magnesium helps produce collagen – that amazing protein that helps give our skin structure and elasticity –and it has great anti-inflammatory properties, making it a go-to mineral for helping to support skin conditions like eczema, psoriasis, acne and premature ageing.

Vitamin C – an essential vitamin for collagen production, also helps to brighten our skin’s complexion, protect us from free radical damage caused by pollution and UV radiation and improve skin texture.”

And the WINNERS ARE...

AWARDS 2024

The votes are in and we’re excited to announce the winners of our 2024 Rude Health Magazine Awards (as featured in Nov/Dec issue). We’d like to say a huge thank you from the team here at Rude Health to all our readers and followers who took time to vote for their favourite health products. Your votes are extremely important to us and you were all entered into our consumer prize draw.

We’re very pleased to announce that our winner is... Teresa Falvey from Carrigaline, Co Cork.

Congratulations Teresa, you will receive a fabulous hamper of natural health products worth over €1,200. Teresa said: “I am very happy to have won this prize as I always use health products as I find them very beneficial.”

All of these products can be purchased in independent health stores across Ireland.

Best Kids Product 2024

Junior Revive by Revive Active

“Revive Active is over the moon to have won Best Kids Product for its super supplement Junior Revive, thank you to all the Rude Health readers for voting for us! This unflavoured super supplement was scientifically formulated for children aged 4-12, it is packed with 22 active ingredients. Junior Revive is ideal for fussy eaters and kids always on the go.”

Triona McDonald, Irish Brand and Retail Activations Manager, Revive Active

BioCare Children’s Complete Multinutrient

“A big thanks to all the Rude Health and Biocare supporters for voting Biocare Children’s Complete Multinutrient as Best Kids Product. Since we updated the formulation a few years ago with methyl folate and methyl B12 its sales have gone from strength to strength. It is trusted by healthcare practitioners and parents alike as an effective product for healthy growth, supporting immunity and cognitive development. It’s an easy-to-take powder that mixes into drinks or on food with a great tasting banana flavour, free from artificial colours and flavours, suitable from six months.” Peter Harney, Brand Manager, Food Supplements, The Natural Medicine Co

BEST KIDS PRODUCT

BEST KIDS PRODUCT

Best Immune Support 2024

Revive Active Tropical Flavour

The team is absolutely delighted that our product Revive Active has won Best Immune Product for the fifth consecutive year. We’d like to thank the readers of Rude Health for voting and supporting Ireland’s Number 1 Vitamin and Dietary Brand. We hope you continue to enjoy the many benefits of our premium super supplement and the power of one daily sachet.”

Triona McDonald, Irish Brand and Retail Activations Manager, Revive Active

Comvita Manuka Honey Elixir with Bee Propolis

“We are delighted that Comvita’s Manuka Honey Elixir is held in such high esteem with the Rude Health readership. This is useful to have in the kitchen press when coughs and colds start to spread. This elixir is also useful to have throughout the year for immune support because we all know sore throats and sniffly noses can crop up any time! Its continued popularity is no surprise to us, as it really works. Comvita use New Zealand UMF grade Manuka Honey that is highly regarded and its reputation continues to grow.”

Nadine Walsh, Head of Marketing at the Natural Medicine Company

Best Body / Beauty Product 2024

Weleda Skin Food

“We are thrilled to know the readers of Rude Health magazine love Weleda Skin Food as much as we do! It’s truly an iconic product and a must-have in make-up and skincare bags across the country. Skin Food has been on the go for 100 years, and for good reason, it works! It’s the ultimate multitasker, for dry, rough skin everywhere. Weleda have expanded their Skin Food range in 2023 with great success, so if you haven’t checked them out yet, please do.”

Nadine Walsh, Head of Marketing at the Natural Medicine Company

Revive Active Beauty Complex

“The Revive Active team is very grateful to all the readers of Rude Health for voting Beauty Complex as the Best Body/Beauty Product. Beauty Complex has a unique, comprehensive formulation of key nutrients formulated to support your skin, hair and nails from the inside out. Each powdered sachet contains eight active ingredients including hyaluronic acid, biotin, phytoceramides, antioxidants and type 1 hydrolysed marine collagen peptides. Thank you for voting!”

Triona McDonald – Irish Brand and Retail Activations Manager

Best for Heart Health / Cholesterol 2024

BEST FOR HEART HEALTH/ CHOLESTEROL

Macánta Nutrition

Red Yeast Rice with Co-Q10

“Everyone at Macánta Nutrition is thrilled with the news that we have been awarded this year’s Platinum Award in the Best for Heart Health/Cholesterol category for our innovative Red Yeast Rice with Co-Q10 formulation. We’re always excited to get feedback and support from our customers and this means the world to us! This unique formula has been one of our top selling products for the last two years, and we would like to thank our loyal customers and Rude Health readers for taking the time to vote! We’d also like to thank our independent health store retailers who’ve championed this product.”

Liam Salmon, Macánta Nutrition

BEST FOR HEART HEALTH/ CHOLESTEROL

Terranova Red Yeast Rice, CoQ10 and Bergamot Complex

“We want to express our sincere thanks to the readers of Rude Health Magazine for voting Terranova Red Yeast Rice, CoQ10 & Bergamot Complex as the Gold Award winner of Best Heart Health/ Cholesterol Product for 2024! Of course, we’re also immensely grateful to the independent health food shops of Ireland and their wonderful customers for how much they have supported Terranova throughout the years.”

Stephen Terrass, CEO & Founder, Terranova Nutrition

Best New Product 2024

Terranova Theanine Complex

“All of us at Terranova are sincerely grateful to the readers of Rude Health magazine for voting Terranova’s Theanine, Ashwagandha & Rhodiola Complex as the Platinum Award winner of Best New Product for 2024! And, as always, we deeply appreciate Ireland’s independent health food shops and their wonderful customers for the support they give to Terranova every day!”

Stephen Terrass, CEO and Founder, Terranova Nutrition

SOMEGA Liposomal Quercetin

“We’re absolutely delighted that SOMEGA Liposomal Quercetin has been awarded Gold in the Best New Product category and thank everyone who took the time to vote. Quercetin is a powerful natural anti-histamine, antioxidant and anti-inflammatory and we use liposomal technology to ensure optimum absorption and maximum health benefits. The feedback we have received from customers who have used it is phenomenal. Winning this award encourages us to continue formulating and delivering the highest quality, effective Irish health supplements.”

Dr Paula Gaynor and Mark Clifford, co-founders, SOMEGA

Best for Stress Relief 2024

BEST FOR STRESS RELIEF

ULTRAPURE Laboratories® Epsom Salts

Thank you very much to the readers of Rude Health magazine. We are thrilled that our Epsom Salts, which are both Guaranteed Irish and great value, have been voted as the Platinum winner Best for Stress Relief. Simply add a few handfuls of our magnesium-rich Epsom Salts to a warm bath or foot spa, and relax. Our Epsom Salts are a must-have product for anyone experiencing stress, taking exams, exercising or suffering from sore, aching muscles and feet. An ULTRAPURE Epsom salts bath is a natural and simple way to unwind before bed. Wake up feeling refreshed.

John Dempsey, ULTRAPURE Laboratories®

AWARDS 2024 GOLD

BEST FOR STRESS RELIEF

UnBEElievable Health Bee Calm

“We are buzzing (sorry!) that our Bee Calm supplement won Gold for Stress Relief in the Rude Health Awards. We love the magazine and appreciate the readers who voted for it. It’s formulated with natural ingredients shown to help aid stress, anxiety, agitation and low moods, and as we don’t add fillers or excipients, one can usually notice a difference right away and fewer are required. Thanks Rude Health magazine.”

Sarah Orecchia, Founder / Director of UnBEElievable Health

Best Women’s Product 2024

AWARDS 2024 PLATINUM

BEST WOMANS PRODUCT

ITL Health MAG365 BF+ Calcium

“We’re so excited that our MAG365 BF + Calcium was voted Best Women’s Product! Originally designed as a cutting-edge bone support supplement, it has evolved into a comprehensive formula addressing hormonal imbalances, perimenopause and menopause symptoms, stress, sleeplessness and so much more. We’re beyond thrilled to know that it has brought relief and provided a real health boost to so many women. Our mission is to offer supplements delivering tangible health benefits daily. This award means a lot to us, and it reinforces our commitment.”

Meaghan Esser and Lynae Morningstar, Co-Owners of ITL Health

AWARDS 2024 GOLD

BEST WOMANS PRODUCT

Pro-Ven Probiotics For Women

“With over 30 years’ experience in probiotics, coupled with continual research and new product development, Pro-Ven Probiotics is part of one of the world’s most respected producers of probiotics. Winning the Rude Health Gold award 2024 under the Best Women’s Product category is a testament to our commitment to our clients. This is a very exciting win, delighted Pro-Ven Probiotics For Women is recognised in this way. The Rude Health Gold 2024 award also gives the product even greater credibility.”

Cheryl John, Sales Account

Manager

For Women

• Developed specifically for women

• 17.5 billion research-backed female-friendly bacteria in every capsule

• With added cranberry extract

• Contains vitamin B6 to support hormonal activity

• 30 once-daily capsules per pack

Fabrizio Marini is a qualified nutritional therapist and is currently working with Pure Encapsulations looking after clinical education

Spring support

QI find winter the toughest season to get through. It’s still cold, dark and I feel exhausted and worn out right into April. Can you recommend something natural that I could take to give me a boost?

Jane* from Galway

FABRIZIO MARINI ANSWERS: This period can indeed be demanding on our bodies and minds, making it crucial to find natural ways to bolster our wellbeing. Among the myriad of natural remedies, B vitamins and magnesium glycinate stand out.

B vitamins, a group of eight water-soluble vitamins, play a pivotal role in maintaining optimal health, especially during times of stress and fatigue. These vitamins are crucial for converting our food into fuel, allowing us to stay energised throughout the day. Supplementing with B vitamins can help combat feelings of exhaustion and improve overall mood and energy levels.

Magnesium glycinate, a form of magnesium combined with glycine, is another effective support. Magnesium is involved in over 300 biochemical reactions in the body, including energy creation, muscle function, and nervous system regulation. The addition of glycine, an amino acid, provides a calming effect on the brain, promoting better sleep and reducing stress levels. Opting for magnesium glycinate can therefore help alleviate the weariness and tension that often accompany the winter season.

Incorporating B vitamins and magnesium glycinate into your daily regimen can be a natural and effective strategy to enhance your energy, mood and overall wellbeing. As with any supplementation, it’s wise to consult with a healthcare professional first.

*Not their real names.

Sarah Brereton is a nutritional therapist with Naturalife

Gut support

QMy gut can be a bit sensitive, and I’ve explored several natural options to improve my gut health and digestion. I have read about gut drinks, but I’m wondering are they as effective as taking a capsule or other form of live cultures? Mary* from Cork

SARAH BRERETON ANSWERS: You are not on your own, gut issues are very prevalent and the approach we take to support our gut needs to be multi-factorial. High strength and strain-friendly bacteria, or microbiotics, are a game changer for so many people. I am not a fan of gut drinks, due to the sweeteners or sugars they contain, many also contain preservatives and can be expensive compared to supplement form. The first thing to do is to try to include more fibre in your diet, increase the range of fruits and vegetables you eat, and drink more water too.

When choosing a supplement choose a reputable brand such as Udo’s Choice Super 8 Immune, which has 42 billion live bacteria per capsule, a therapeutic strength of 8 friendly bacterial strains and its friendly bacteria are proven to survive stomach acid, even on an empty tummy.

Health store help

Looking for advice on natural health and wellbeing?

Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Shell Gavin of health store Wild Poppy in Clane, Co Kildare

Independent health store advice on how to deal with work-and examrelated stress, anxiety and fatigue

Maintaining a healthy stress balance is easier said than done. Sometimes the best we can expect to achieve, is to aim to avoid stress reaching overwhelming levels.

Morning habits

We can try our best to do this through acknowledging the stress, addressing it and over time learning to regulate those physiological and psychological responses, the ‘fight or flight’ response, as best we can.

There are some great supplements available that target stress in the body. These include omegas to support the brain and cognitive function; probiotics to support the gut, as beneficial bacteria can influence mood and adaptogens. Also known as nature’s stress busters, these are now widely used across the world to combat stress and support mood regulation.

But first let’s focus on what is widely regarded as an essential mineral that helps to relieve stress and plays a key role in the

functioning of our overall health. Often hailed as a natural stressreliever, magnesium plays a pivotal role in promoting mental wellbeing and managing stress levels. Magnesium is involved in the regulation of neurotransmitters, including serotonin and dopamine, which are key players in mood regulation. Additionally, magnesium helps modulate the body’s stress response by regulating cortisol levels, the hormone associated with stress. Its calming effects extend to the central nervous system, where magnesium acts as a natural muscle relaxant, soothing tension and promoting a sense of tranquility. Adequate magnesium intake has also been linked to improved sleep quality, another crucial factor in stress management. Simply put, maintaining optimal good quality magnesium levels can contribute significantly to a more resilient and stress-resistant mind.

Who’s who and what’s what at Wild Poppy in Clane, Co Kildare

“We opened Wild Poppy nearly five years ago,” says owner Shell Gavin. “The shop is an old cottage with plenty of charm and real character. We are the only health store in Clane and in the wider area, and we also have an online store and ship nationwide.

“This is a real family business – I am in the shop most of the time, and my husband Joe works with me two days a week. My aunt also lives locally and helps out too. We get lovely feedback from our customers and were delighted to be shortlisted for an award last year for our customer service. We also signed up last year for the Going Green initiative with Kildare Co Council Enterprise Board and passed with flying colours. We need to plant 40 trees this spring, and then we will be carbon neutral.

“We don’t carry every range, but go for quality products that match the needs of our customer base –the ethics of a brand are also extremely important to me. We try to support Irish brands as much as possible and stock a small but select range of products.

“Most of our customers are women, a combination of those who understand their health and want clean products, women who want to manage the health of their family and those who have complex health issues. We spend a lot of time trying to source the right products for our customers, and work with our nutritional therapist Virginia to find the right fit for our customers’ needs

“Our food is specialised for our vegan and coeliac customers and we are always trying to find new treats they can enjoy! We specialise in supplements, essential oils and cruelty-free and natural skincare ranges. We have a great range of herbal teas. Last year we also converted some of the shop into a Gothic gift store, and we now stock spell candles, sage, tarot cards, crystals and pendulums and fun gifts.

“We send out a monthly newsletter to our customers with tips, recipes from Virginia and product offers. Every newsletter also offers 10% off any order, with no restrictions and we get great feedback on the newsletter”

VISIT: Wild Poppy on Main Street, Clane, Co Kildare

SPEAK TO: Owner Shell Gavin and nutritional therapist Virginia Ziulu

PHONE: 086 8554261

ORDER ONLINE: www..wildpoppy.ie. Delivery is local and all over the country

OPEN: Mon-Wed 10am-5.30pm, Thurs-Fri 10am-6pm, Sat 10am-5pm

Alongside magnesium here are the other supplements to consider adding to your stress-busting wellbeing shopping list:

Omega-3 – fuel for the brain. Omega 3 fatty acids are hugely important for cognitive function. The human body can make most of the types of fats it needs from other fats or carbohydrates. That isn’t the case for omega-3 polyunsaturated fatty acids. These are essential fats for brain and eye health and help with energy.  Probiotics – support that gut-brain connection. There are numerous studies on the fascinating link between gut health and mental well-being. Beneficial bacteria in the gut can influence mood and the stress response. Adaptogens – nature’s stress busters. Adaptogens are natural substances that help the body adapt to stressors, promoting balance and resilience. Popular adaptogens include rhodiola, ashwagandha and holy basil. Adaptogens regulate the body’s stress response by supporting the adrenal glands and modulating cortisol levels.

Did somebody say a good cup of tea?

Alongside being a comforting beverage, another stress busting option that is sometimes overlooked is a great tea. Tea offers a myriad of benefits for stress relief. Various types of tea, such as green tea, black tea, and herbal infusions, contain compounds that can have a calming effect on the mind and body.

Green tea, for instance, is rich in L-Theanine, an amino acid known to promote relaxation and reduce stress without inducing drowsiness. Herbal teas like chamomile and peppermint are celebrated for their soothing properties, helping to alleviate tension and induce a sense of tranquility.

The act of sipping tea itself can also be a mindful ritual, providing a moment of respite and allowing individuals to step away from the hustle and bustle of daily life. Moreover, the warm liquid can have a physically calming effect, easing muscle tension. By incorporating tea into a daily routine, you not only enjoy a delicious and comforting beverage but also access a natural and holistic approach to managing stress levels.

During those times, when the demands of life intensify, it is crucial to prioritise mental well-being and manage stress levels. While supplements can provide valuable support, they should always complement a healthy lifestyle that includes proper nutrition, regular exercise and sufficient sleep. Remember, before incorporating any new supplements into your routine, it’s also advisable to consult with a healthcare professional to ensure they align with your individual needs and circumstances.

POWER INTO SPRING

Find out the best ways to keep fit and motivated as we move into longer days from the Rude Health magazine fitness experts

Sylvia Diaz, founder of Fit with Sylvia, is an Instagram fitness icon. She works as a nutritionist, fitness and health coach. She transforms busy professionals’ lives to a fit, healthy and guilty-free mindset. She also runs online fitness dance classes and works as a digital content creator.

Set clear goals – Establish specific, measurable, attainable, relevant and time-bound (SMART) fitness goals. Having clear objectives gives you something to work towards.

Indoor workouts – At home follow online workout videos, you can find a variety of workouts, from yoga to high-intensity interval

Sinéad McLoughlin,

founder

of Sinéad McLoughlin Fitness is an online weight loss coach and personal trainer based in Kinvara, Co Galway. She is passionate about women’s health and fitness and in particular helping women reach their weight loss goals through her online program Thrive.

Wrap up and get outdoors – wrap up in layers and explore the amazing beauty of Ireland with its many tracks, trails and greenways.

Embrace home workout routines –working out from home is extremely convenient. There are plenty of online resources and apps that offer guided workouts suitable for all fitness levels.

training (HIIT) and have your own personal fitness coach with personalised home exercises. If you prefer a gym environment, consider joining one with indoor facilities. Having a workout buddy can increase motivation.

Outdoor activities – Invest in proper workout gear. Dressing warmly makes it more comfortable to exercise outdoors, even on a chilly day.

Group classes – Participate in live virtual workout classes. Many fitness studios offer online sessions, allowing you to join from the comfort of your home. Check local community centres for group fitness classes like dance, aerobics, or martial arts.

Hydrate and eat well – Maintain a balanced diet and stay hydrated. Proper nutrition is crucial for energy levels and overall well-being.

Mind-body activities – Engage in yoga or meditation practices. They not only improve flexibility and strength but also enhance mental well-being.

www.fitwithsylvia.com

Instagram: @fit.with.sylvia

Consider investing in some home exercise equipment, like resistance bands, dumbbells and a yoga mat to get you started. Having the right tools at home can make it easier to maintain a consistent workout routine.

Find a workout buddy or join a fitness class – having someone to share your fitness journey can be a powerful motivator and make your workouts more enjoyable. They can also provide accountability and support when motivation is dipping.

Mix up your routine – Try new activities or varying your workouts to keep things interesting. Consider exploring workout classes you have never tried before. Variety not only prevents boredom but also challenges different muscle groups, contributing to a well-rounded fitness routine.

Enjoy a good playlist – create an energising mix of your favourite tunes to keep you pumped up during workouts. Music has a powerful influence on mood and can turn a dull exercise session into an exhilarating experience.

By combining outdoor activities, indoor workouts, goal setting, social engagement, variety and a killer playlist, you will not only survive but thrive in maintaining your fitness.

instagram - @sineadmcloughlinfitness

The great outdoors

Gráinne O’Driscoll runs Grá For Fitness offering public, private and corporate Pilates, yoga and fitness classes

After a winter inside, it’s time to get outside. Walking, running or biking are all good. Choose to layer up rather than wearing heavy clothing, and waterproofs are a good investment. One vital addition to your wardrobe if you’re exercising outdoors in the morning or evening is high-vis clothing and of course if you’re cycling, sufficient lighting.

If you are taking to the hills for a hike, plan your route, be aware of your own capabilities and the difficulty level of your hike. Check the weather, have your phone charged, be aware what time it gets dark and never go alone.

Struggling to get started in your chosen outdoor activity? Find a club that will cater for your level – clubs can offer support, structure and a great social outlet.

Indoor gym workouts with a twist – Bring your workouts indoors and add a touch of creativity. Try a dance workout, high-intensity interval training (HIIT), or go for a swim at your local gym or leisure centre. Mixing up your routine keeps things interesting and prevents boredom which is the primary killer of motivation.

The great indoors

If outdoor activities really aren’t your thing, gyms are nice cosy places – this could be the time to finally join or find a fitness class that you enjoy. For those who struggle with motivation a class at a specific time weekly or more often can help. Signing up for a course with a friend can help settle the ‘trying something new’ nerves.

Alternatively, consider an online option – many studios and practitioners offer live online classes and there are a wealth of recorded classes online.

www.graforfitness.ie

some basic workout equipment, follow online fitness classes, and transform your living room into your personal fitness studio. The convenience of home workouts eliminates any excuses for skipping a session.

Buddy system – Finding a workout buddy can be a game-changer. Not only does it make exercising more enjoyable, but it also adds a level of accountability. Knowing that someone is waiting for you at the gym or is waking up early so you can go on a run can be the extra push you need to get moving.

Home gym – If venturing out into the cold isn’t your thing, create a cosy workout space at home. Invest in

Stay hydrated – It’s easy to forget about hydration during the winter, but staying well-hydrated is crucial for overall health and fitness. Additionally, eat warm, nutritious meals to fuel your energy levels. Food and water is an often overlooked aspect of working out, but your body needs fuel to function at its peak.

gymplus.ie has locations in Ashbourne, Ballsbridge, Drogheda, Naas, Rathfarnham, Swords and Cork

David Rice at Gym Plus

VEGAN CHOCOLATE TREATS

Perfect for family and friends

All recipes courtesy of Vegan Chocolate Treats

by Emma Hollingsworth.

Published by Kyle Books

Photography Jen Rich.

White chocolate and raspberry blondies

Makes a 20cm square tray-full

170g ground almonds

40g buckwheat flour

160g peanut butter

125ml almond milk

220g pure maple syrup

1tsp vanilla extract

2tbsp coconut oil

70g white chocolate chunks (see below or use any vegan white chocolate broken into chunks)

60g raspberries (fresh or frozen)

For the white chocolate chunks

75g cacao butter

2tbsp pure maple syrup

1tbsp peanut butter

½tsp vanilla extract

Preheat your oven to 180°C/gas mark 4.

Make the white chocolate in advance by melting the cacao butter in a bowl over a saucepan half-full of water on a low heat, making sure the bowl is not touching the water, then remove from the heat and stir in the other ingredients until well combined. Pour the mixture into bar-shaped moulds or an ice-cube tray and place in the fridge to set.

Pop the ground almonds and buckwheat flour in a bowl and mix well.

In a separate bowl, stir together the peanut butter, almond milk, maple syrup and vanilla, then cream in the coconut oil (melt it a little bit if it’s very hard).

Pour this mixture into the dry ingredients and mix well. Finally, chop the chocolate into chunks and stir these in, along with the raspberries.

Spoon the mixture into a 20cm square baking tin or mould, then bake for 25 minutes. Allow to cool before cutting into delicious squares!

Double chocolate cranberry brownola bars

Makes a 20cm square tray-full (16 squares)

200g porridge oats

50g cacao powder

100g ground almonds (substitute with ground oats to make nut-free) pinch of Himalayan salt

100g coconut oil, melted

45g coconut sugar

6tbsp pure maple syrup

45g dried cranberries

70g chocolate chunks (vegan store-bought)

Preheat your oven to 180°C/gas mark 4.

In a bowl, stir your oats, cacao powder, ground almonds and salt together.

In another bowl, mix together the coconut oil, coconut sugar and maple syrup, then pour this into the dry ingredients and stir well. Finally, stir in the cranberries.

Transfer the mixture to a lined 20cm square baking tin or mould. Bake for 20 minutes and leave to cool.

Melt the chocolate, if using, on a low heat in a bowl over a saucepan half-full of water, making sure the bowl is not touching the water, then drizzle it on top.

Place the tray in the fridge to allow the chocolate to set, then cut into slices and store in an airtight container for up to a week or freeze for up to 2 months.

Triple choc granola pie

Makes a 20cm pie

For the crust

4tbsp coconut oil, plus extra for greasing

130g mixed nuts

240g peanut butter

60g coconut sugar

pinch of Himalayan salt

25g cacao powder

105g mixed seeds

100g porridge oats

For the filling

2 ripe medium avocados

160g pure maple syrup

4tbsp peanut butter

50g cacao powder

Preheat your oven to 180°C/gas mark 4 and melt the coconut oil in a saucepan on a low heat.

Place the nuts in a blender and blend for 20 seconds to break them down a little. Stir the peanut butter, coconut sugar, salt and cacao powder into the coconut oil and remove from the heat, before stirring in the other ingredients.

Spoon this into a greased 20cm pie dish and use the back of a spoon to press it down evenly on the base and sides. Bake for 15 minutes and leave to cool while you make the filling.

Halve and pit the avocados, scoop the flesh into a blender with the maple syrup, peanut butter and cacao powder and blend for around a minute or until smooth.

Spoon this evenly onto the base and decorate with a sprinkling of cacao nibs.

Place in the fridge for 2 hours to allow the pie to firm up. Store in the fridge for up to 3 days.

Rude Health is the official magazine of the Irish Association of Health Stores, the professional trade association representing most health stores in the Republic of Ireland. To find your local store see our listings below

Here’s Health

Unit 7, Wilton Shopping Centre, Wilton Rd

Tel: 021 4348545

Email: info@hereshealth.ie

Horans Healthstore

Lr Cork St, Mitchelstown

Tel: 025 86868

Email: sandratbreen@horanshealth.ie

Horans Healthstore

Patrick St, Fermoy

Tel: 025 42938

Email: sandratbreen@horanshealth.ie

Hudsons Wholefoods

Main Street, Ballydehob

Tel: 028 37565

Email: hudsonsfoods@gmail.com

Loop De Loop

Bank Place, Castletownbere

Tel: 027 70770

Email: loopdeloop19@gmail.com

Organico

2 Glengarriff Road, Bantry

Tel: 027 51391

Email: darehannah@gmail.com

Quay Co-Op

24 Sullivan’s Quay, Cork

Tel: 021 317753

Email: sullivansquayshop@quaycoop.com

Quay Co-Op

Main St, Ballincollig

Tel: 021 4875033

Email: ballincollig@quaycoop.com

Quay Co-Op

Open Sesame

29 Parnell St, Ennis

Tel: 065 6821480

Email: info@opensesame.ie

The Health Connection

Carlow

Alive and Well Health Store

Unit 17, Carlow Shopping Centre

Kennedy Avenue, Carlow

Tel: (059) 913 1008

Email: info@aliveandwell.ie

Cavan

Back To Nature

Upper Main Street, Cavan Town

Tel: 0494361019

Email: info@backtonaturehealthstore.ie

Nice and Natural

47 Market St, Cootehill

Tel: 049 5552190

Email: niceandnatural47@gmail.com

Clare

The Aloe Tree Main St, Ennistymon

Tel: 065-7071837

Email: the.aloe.tree.ennistymon@gmail.com

Carmel’s Health Store

10 Francis St, Ennis

Tel: 065 6892649

Email: carmelshealthstore@gmail.com

Celestial Times

56 Moore Street, Kilrush, V15 HC85

Email: celestialtimeskilrush@gmail.com

Ennis Health Store

Unit 13, Ennis Shopping Centre,

Ennis, Co. Clare

Tel: 065 684 9730

Email: heightofhealth1@gmail.com

Walnut House, Turnpike Rd, Ennis

Tel: 065 686 6597

Email: info@thehealthconnection.ie

Cork

An Tobairín

79 South Main St, Bandon

Tel: 023-8852985

Email: antobairin@gmail.com

Capabu Foods

The Square, Millstreet

Tel: 029 71764

Email: capabufoods@gmail.com

For Goodness Sake

Main St, Dunmanway

Tel: 023 8855671

Email: fgsdunmanway@icloud.com

For Goodness Sake

North Street, Skibbereen

Tel: 023 8855671

Email: info@forgoodnesssake.ie

Goodness Me

138 North Main Street, Youghal

Tel: 024 25741

Email: goodnessmeyoughal@gmail.com

Here’s Health

51 Patrick St, Cork

Tel: 021 4278101

Email: info@hereshealth.ie

Here’s Health

Douglas Court Shopping Centre, Cork

Tel: 021 4361737

Email: info@hereshealth.ie

Main St, Carrigaline

Tel: 021 4317026

Email: carrigaline@quaycoop.com

Roaring Waters Health Store

47 Main Street, Schull

Tel: 028 27834

Email: wayfaringlisa@gmail.com

The Health Hub Store

Time Square, Ballincollig

Tel: 021 4810110

Email: info@health-hub.ie

The Olive Branch

Spiller’s Lane, Clonakilty

Tel: 023 8835711

Email: theolivebranch04@gmail.com

Well and Good

Broderick Street, Midleton

Tel: 021 4633499

Email: jbwellgood@gmail.com

Donegal

Food For Thought

51 Upper Main St, Buncrana

Tel: 074 9363550

Email: healthstorebuncrana@gmail.com

Simple Simon

The Diamond, Donegal Town

Tel: 074-9723690

Email: tonirock@gmail.com

The Health Shop

14 The Diamond, Carndonagh, Co Donegal

Tel: 0863219878

Email: sharonhirrell@hotmail.com

The Natural Way

13 Letterkenny Shopping Centre, Letterkenny

Tel: 074 9125738

Email: stores.thenaturalway@gmail.com

The Wellness Pantry

Unit 2, Edenbay, Bundoran, F94 DT7E

Email: info@wellnesspantry.ie

Dublin

Down to Earth

South Great Georges Street, Dublin 2

Tel: 01 6719702

Email: info@downtoearth.ie

Healing Nature

Roselawn Shopping Centre, Blanchardstown.

Tel: 01 8235458

Email: info@healingnature.ie

Health Matters

8 Grafton St, Dublin 2

Tel: 01 6710166

Email: info@healthmatters.ie

Health Matters

Ashleaf Shopping Centre, Crumlin Cross, Dublin 12

Tel: 01 4550323

Email: info@healthmatters.ie

Health Matters

The Mill Shopping Centre, Clondalkin

Tel: 01 4570303

Email: info@healthmatters.ie

Nature’s Cures

26 Church Street, Skerries, Co. Dublin

Tel: 01 849 1215

Email: info@naturescures.ie

Nature’s Gold

Avoca, Rathcoole

Tel: 01 4580882

Email: info@naturesgold.ie

The Health Store

Blanchardstown Shopping Centre

Tel: 01 8222036

Email: info@thehealthstore.ie

The Green Door Pantry

Bluebell Business Park, Dublin, D12 XCY2

Tel: (01) 426 4742

Email: jack@greendoorpantry.ie

The Health Store

Frascati Shopping Centre, Blackrock, Co. Dublin

Tel: 01 278 8855

Email: info@thehealthstore.ie

The Health Store

Henry Street

Tel: 01 685 9431

Email: info@thehealthstore.ie

The Health Store

The Square, Tallaght

Tel: 01 4521181

Email: info@thehealthstore.ie

The Health Store

The Pavilions Shopping Centre, Swords

Tel: 01 8404438

Email: info@thehealthstore.ie

The Health Store

Stillorgan Shopping Centre

Tel: 01 2108608

Email: info@thehealthstore.ie

The Health Store

Liffey Valley Shopping Centre

Tel: 01 6754450

Email: info@thehealthstore.ie

The Health Store

Dundrum Town Centre

Tel: 01 2051420

Email: info@thehealthstore.ie

The Hopsack

Unit 6A, The Swan Shopping Centre, Rathmines Road Lower, Dublin 6

Tel: (01) 4960399

Email: hopsack@iol.ie

Whole Health Centre

Ballybrack Shopping Centre, Ballybrack

Tel: 01 2369746

Email: thewholehealthcentre@gmail.com

LIQUID CHLOROPHYLL

Extracted solely from the highest grade alfalfa grass, this entirely natural, plant-based liquid harnesses the plant power of non-synthetic chlorophyll and its wealth of essential nutrients.

Pure extract of the alfalfa plant 100mg chlorophyll per serving

Plant-based liquid

Non-GMO

Vegan, keto and paleo friendly

Galway

Dr Clare Apothecary

9 Sea Road, Galway.

Tel: 091 583260

Email: support@drclare.net

Evergreen Healthfoods, Gateway Retail Park, Knocknacarra, Galway

Tel: 091 421 000

Email: info@evergreen.ie

Evergreen Healthfoods

Mainguard St, Galway.

Tel: 091 564215

Email: info@evergreen.ie

Evergreen Healthfoods

Eyre Square Shopping Centre, Galway

Tel: 091 568843

Email: info@evergreen.ie

Evergreen Healthfoods

Galway Shopping Centre, Headford Road, Galway

Tel: 091 568843

Email: info@evergreen.ie

Evergreen Healthfoods

Westside Shopping Centre, Westside, Galway

Tel: 091 581008

Email: info@evergreen.ie

Evergreen Healthfoods, Seapoint, Barna, Co Galway

Tel: 091 867875

Email: info@evergreen.ie

Evergreen Healthfoods

An Fuaran, Mountain Road, Moycullen

Email: info@evergreen.ie

Evergreen Healthfoods

Oranmore Town Centre. beside Tesco

Tel: 091 787070

Email: info@evergreen.ie

Healing Harvest

Main St, Kinvara

Tel: 091 637176

Email: sian.morgan@gmail.com

Licorice Health Foods

Unit 2, Patrick Street, Portumna

Tel: 0909 75 9977

Email: licoricehealthfoods@yahoo.com

Open Sesame

Unit 6 Market Hall, Gort, Tel: 091 632778

Email: info@opensesame.ie

The Health Store

Unit 4, Briarhill Shopping Centre, Ballybrit

Tel: 091 773688

Email: info@healthstoregalway.ie

The Natural Way

Main Street, Clarinbridge.

Tel: (091) 776 800

Email: thenaturalwayclarinbridge@gmail.com

Kerry

Anam Cara Health Store

69 New Street, Killarney, V93 EF2D

Tel: 089 222 9675

Email: Tina@anamcarahealthstore.com

Aquarian Health

23 Main Street, Cahersiveen

Tel: 066 9481733

Email: suzan@aquarianhealth.ie

Grá Health Dingle

Main Street, Dingle

Tel: 066 915 1910

Email: gradinglehealthfoods@gmail.com

Horans Healthstore

Lr Rock St, Tralee

Tel: 066 7119418

Email: sandratbreen@eircom.net

Horans Healthstore

Beech Road, Killarney

Tel: 064 22581

Email: sandratbreen@horanshealth.ie

Horans Healthstore

William St, Listowel

Tel: 068 24356

Email: sandratbreen@horanshealth.ie

Horans Healthstore

Central Point, Park Road, Killarney

Tel: 064 662653

Email: sandratbreen@horanshealth.ie

Horans Healthstore

Clash, Tralee

Tel: 066 715901

Email: sandratbreen@horanshealth.ie

Horans Healthstore

Manor West, Tralee

Tel: 066 7181690

Email: sandratbreen@horanshealth.ie

Milltown Organics

Castlemaine Road, Milltown

Tel: 066 976 7869

Email: milltownorganic@gmail.com

The Pantry

18 Henry St, Kenmare, V93 YX48

Tel: 064 664 2233

Email: sales@pantry-kenmare.ie

Kildare

Healthy Living Centre

2 Duke St, Athy

Tel: 059 8641535

Email: healthylivingathy@gmail.com

The Health Store

Whitewater shopping centre, Newbridge

Tel: 045 434 250

Email: info@thehealthstore.ie

Wild Poppy

Main Street, Clane, Co Kildare

Tel: 0868554261

Email: shell@wildpoppy.ie

Kilkenny

Food For Life, Green St, Callan

Tel: 056 7725777

Email: catchina@outlook.com

Food for Life

43 Kieran St, Kilkenny

Tel: 056776168

Email: catchina@outlook.com

The Good Earth

Newpark Shopping Centre, Kilkenny

Tel: 056 7790276

Email: thegoodearthkk@gmail.com

Natural Health Store

24 Market Cross, Kilkenny

Tel: 056 7764538

Email: info@naturalhealthstore.ie

Laois

The Fruit ’n Nut Place

Lyster House, Portlaoise

Tel: 057 8622239

Email: fruitandnuthealthstore@gmail.com

Leitrim

Oasis Health Store

The Market Yard, St George’s Terrace, Carrick-on-Shannon, N41 F382

Email: oasishealthstore@gmail.com

Limerick

Eats of Eden

Thomas St, Limerick

Tel: 061 316693

Email: eatsofedenlimerick@gmail.com

Horans Healthstore

The Square, Newcastle West

Tel: 069 77784

Email: sandratbreen@horanshealth.ie

Horans Healthstore

73 William Street, Limerick

Tel: 061 319405

Email: sandratbreen@horanshealth.ie

Nature’s Hand Castletroy

Castletroy Shopping Centre, Limerick

Tel: 061 339506

Email: sales@dargans.ie

Sonas Health Foods

9 The Square, Newcastle West

Tel: (069) 78944

Email: info@sonashealthfoods.ie

Nature’s Hand

Unit 28, Crescent Shopping Centre, Dooradoyle Road, Limerick

Tel: 061-228 888

Email: info@natureshand.ie

Longford

Golden Health Store,

4 Grafton Court, Main Street, Longford Tel: 043 3328500

Email: Goldenhealthstore@gmail.com

Mayo

Slainte

American St, Belmullet

Tel: 097 81082

Email: odonoghuesbakery@gmail.com

Meath

Nature’s Gold

Avoca Dunboyne, Piercetown, Dunboyne, Co. Meath

Tel: (01) 802 6190

Email: dunboyne@naturesgold.ie

Monaghan

Bee Healthy

88 Glaslough Street,Monaghan

Tel: 047 83634

Email: beehealthymonaghan@gmail.com

Natural Choice

1 Parnell St, Carrickmacross

Tel: 042 9662323

Email: elisesheenan@gmail.com

Offaly

Licorice Health Foods

Main Street, Birr

Tel: 057 9121619

Email: licoricehealthsoods@yahoo.com

Roscommon

Healthy Beings

Elphin St, Strokestown

Tel: 071 9634411

Email: tesscall@gmail.com

Au Naturel

Goff Street, Roscommon Town, F42 EK20

Tel: 090 6630492

Email: aunaturel2004@gmail.com

Sligo

Horans Healthstore

O’Connell Street, Sligo

Email: sandrabreen@horansheathstore.ie

Tír na nÓg Organics

16 Grattan St, Knappagh Beg, Sligo F91 RX31

Tel: 0719162752

Email: sales@tirnanogorganics.ie

Sligo Wellness

1 Wine Street, Sligo

Tel: 071 9153828

Email: info@sligowellness.com

Tipperary

Healthy Haven

19 Liberty Square, Thurles

Tel: 0504 58659

Email: healthyhaventhurles@gmail.com

Healthy Vision

Main Street, Roscrea

Tel: 086 8477423

Email: shirleysheil@hotmail.com

Horans Healthstore

80 Pearse Street, Nenagh. Co Tipperary

Tel: 0858002985 / 06741258

Email: sandratbreen@horanshealth.ie

Horans Healthstore

Main St, Cashel

Tel: 062 62848

Email: sandratbreen@horanshealth.ie

Horans Healthstore

71 O’Connell St, Clonmel

Tel: 052 6187387

Email: sandratbreen@horanshealth.ie

Solero Viva Health Store

6-7 Main Street, Carrick-on-Suir

Tel: 051 600966

Email: sarah@soleroviva.com

The Honey Pot

14 Abbey Street, Clonmel

Tel: 052 6121457

Email: thehoneypot@hotmail.com

Waterford

Blasta Wholefoods

54 Main St, Dungarvan

Tel: 058 23901

Email: blastawholefoods@gmail.com

Full of Beans

Unit 9, Georges Court Shopping Centre, Waterford

Tel: 051 843653

Email: fullofbeanswaterford@gmail.com

Full of Beans

Unit 2, Ardkeen Shopping Centre, Dunmore Rd

Tel: 051 844644

Email: fullofbeanswaterford@gmail.com

Lismore Health Store

East Main Street, Lismore

Tel: 089 449 3451

Email: lismorehealthstore@gmail.com

Remedies

3 Sexton St, Abbeyside, Dungarvan

Tel: (058) 45051

Email: http://remedies.ie

Westmeath

Au Naturel Health Foods

3 Payne’s Lane, Athlone, Co. Westmeath, N37 V328

Tel: 0906 487993

Email: aunaturel2004@gmail.com

Nuts & Grains

Chapterhouse, Friars Mill Road

Mullingar

Tel: 044 9345988

Email: info@nutsandgrains.ie

Wexford

Evolv Healthstore

2 Castle Hill, Enniscorthy

Tel: 053 9236009

Email: evolvhs@gmail.com

In A Nutshell

8 South St, New Ross

Tel: 051 422777

Email: inanutshell8@gmail.com

Natural Health Store

24 North Main Street, Wexford

Tel: 053 9121613

Email: info@naturalhealthstore.ie

Only Natural

1 Church Lane, Wexford

Tel: 053 9123236

Email: business@onlynatural.ie

Mrs Bee’s Healthy Options

3 Clonattin Road, Gorey

Tel: 053 9481460

Email: mrsbeeshealthyoptions@gmail.com

Wholesome Rafter St, Gorey

Tel: 053 9484270

Email: wholesomegorey@gmail.com

Wicklow

Health Matters

25 Main St, Bray

Tel: 01 2762669

Email: info@healthmatters.ie

Harvest Fare, Main Street, Blessington

Tel: 045 891636

Email: harvestfare1@gmail.com

Nature’s Gold

1 Killincarrig Road, Greystones

Tel: 01 2876301

Email: info@naturesgold.ie

Refresh Health

Prospect house, Church street, Wicklow Town A67 X935

Email: info@refreshhealth.ie

The Health Store

Bridgewater Centre, Arklow

Tel: 0402 24893

Email: info@thehealthstore.ie

The Health Store

The Boulevard, Quinsboro Rd, Bray

Tel: 01 2861793

Email: info@thehealthstore.ie