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YOUR HEART HEALTH MATTERS by Olive Curran
MANAGE EXAM STRESS
by Deirdre Murphy
7 practical ways to reduce the stress in your life MANOR WEST HOTEL, 8 MARCH by Marilyn Glenvilles
6 WHAT IS KRILL OIL
by Daniel Jones
5 FIGHT THE SUGARY FOOD by Oliver McCabe CRAVINGS 9 SUPPORT GUT HEALTH by Laura Dowling
13 ALL ABOUT by Ralph Quinlan AROMATHERAPY TRALEE: ROCK ST. MANOR WEST CLASH THE SQUARE
LIMERICK: 48 ROCHES ST. 061 405311
MITCHELSTOWN: 025 86868
KILLARNEY: 066 7119418 066 7180690 066 7185901 066 7190558 / 085 2542471
73 WILLIAM ST.
YOUR HEART HEALTH MATTERS Coronary heart disease is one of the leading causes of death in Ireland for both men and women. High cholesterol is one of the major risk factors associated with coronary heart Olive Curran DipNT disease. Shockingly, 4 Marketing Director out of 5 people over 45 years have high cholesterol, and 2/3 of these are untreated. The Irish Heart Foundation recommends that healthy adults should have a total cholesterol level below 5 mmol/L. A simple blood test will measure your blood cholesterol level. If your cholesterol is high, there are many positive dietary and lifestyle changes you can make to help reduce cholesterol. Taking plant sterols daily should be your first step in lowering LDL “bad” cholesterol. Plant sterols are naturally occurring substances found in plants. They work by blocking the absorption of cholesterol in the small intestine, which contributes to a significant decrease in the blood LDL “bad” cholesterol level. New research confirms that 1.6 g (2 tablets) Zerochol® plant sterols can lower cholesterol by 17% in 3 months, without any side effects. 80% of heart disease is preventable, simply by making a few dietary and lifestyle changes! Alongside taking plant sterols, implement these simple changes to help lower your cholesterol to the recommended level:
SWITCH TO HEALTHIER FATS
The total amount of fat you eat, whether high or low isn’t really linked with disease. What really matters is the type of fat you eat. The “bad” fats - saturated and trans fats, increase the risk for certain diseases. The “good” fats however - monounsaturated and polyunsaturated fats, lower disease risk. The key to a healthy diet is to include more good fats such as fatty fish, seeds such as flaxseed and seed oils, olive oil, nuts such as walnuts. Furthermore, it is important to limit saturated fats to a minimum by reducing red meat, dairy, vegetable oils, pastries, cakes, biscuits and fried foods.
OMEGA-3 FATTY ACIDS Omega-3 fats EPA and DHA from cold water fatty fish (sardines, anchovies, mackerel, salmon) have many benefits for heart health. They have been shown to lower triglycerides, balance cholesterol, regulate heart rate and make blood platelets less sticky, overall improving heart health considerably. Omega-3 fats are found in high amounts in oily fish and to a lesser degree in nuts and seeds. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, diabetes, and arthritis. Taking a daily fish oil supplement such as Eskimo-3, naturally rich in omega-3, can support your heart, brain, joints and skin and is a simple way to safeguard your health.
EAT A RAINBOW OF FRUITS AND VEGETABLES Fruits and vegetables provide a multitude of antioxidants and phytochemicals, which have
been shown to help maintain a healthy heart. Antioxidants help prevent the LDL cholesterol from oxidising, which prevents plaque from building up on the insides of the walls of the arteries. Snack on whole fruits or vegetable crudités with hummus, add salad as a side to each meal and include lots of vegetables with your dinner. Eat a vegetarian meal at least twice a week.
EXERCISE REGULARLY AND TRY TO MAINTAIN A HEALTHY WEIGHT Being physically active is one of the most important things you can do for your heart. Exercise helps to increase your HDL (good) cholesterol, lower blood pressure and strength your heart muscle.
STOP SMOKING AND LIMIT ALCOHOL CONSUMPTION. Smoking is also a major risk factor for heart disease as it contributes to hardening of the arteries. Visit quit.ie for advice on how to break the habit. Irish men and women have been known to binge drink at weekends and regularly consume a lot more than the recommended 2-3 units. So, if you drink, drink in true moderation: two or three units on one evening and no more than a couple of nights a week.
NEW ONLINE CHOLESTEROL LOWERING PROGRAM Changing habits is never easy, so you should consider signing up for Zerochol’s new online support program to help support your cholesterol lowering efforts. Participants of the program receive daily e-mails with information about cholesterol, heart health, the mediterranean diet, healthy eating tips, good fats versus bad fats, grocery list, recipes, healthy food swap ideas, lifestyle recommendations and more!
GREAT FEEDBACK Fantastic “I have reduced my cholesterol from 6.6 to 4.7. I’m amazed and absolutely delighted with this 3 month result! The Daily email from the Zerochol Team was very informative and kept me on my toes ! I’m also taking Eskimo oil daily; it works nicely along with Zerochol in keeping your heart healthy and brain active.” Grainne Murphy, Galway
For more information or to register for the 6 Week Cholesterol Program www.zerochol.ie/register
The opinions expressed in Horans Newsletter are not necessarily those of the publisher, but of individual writers. Advice is for information only and should not replace medical care. Check with your GP before trying any remedies. Due to the current legislation in the Republic of Ireland some products mentioned in Horans Newsletter may not be available in all Horans Health Food Stores.
MANAGING EXAM STRESS.... START NOW!!!!
For some handy tips to help with exam stress, read on! • Start off your day with a good breakfast that includes powerpacked porridge, eggs or a smoothie • Keep hydrated (essential for focusing and concentration) • Keep to a routine and take regular breaks while studying • Learn to recognise when you are stressing; a break or a chat with someone who knows the pressure you are under will get things into perspective • Stay away from caffeine and sugary drinks as they only put extra pressure on the adrenals (stress glands) • Exercise! Even going for a quick walk will clear the head and boost the brain • Keep your sugar levels balanced by eating a healthy snack every few hours, such as a piece of fruit and handful of nuts. See in store for a range of healthy snacks!
knowledge into your long-term memory so that you can recall it when it comes to exam day Try and stick to these tips as much as possible. In addition, there are some excellent supplements in store which may help to keep you on track. Some of these include... • B-Complex: Helps to support the central nervous system and raises your stress tolerance level and coping ability. It also helps to keep your mood balanced! Some of our favourite brands include Viridian or Solo • Rhodiola: A wonderful herb for energy, mental focus and dealing with stress • Essential Fatty Acids (fish or seed oil in capsule or liquid form): Essential to help with focus, concentration and memory • Magnesium: An important mineral that can help support normal energy levels and functioning of the central nervous system. Magnesium aids in calming the nerves and relaxing the muscles, which in turn promotes restful sleep Hopefully you’ll find this advice beneficial. However, the best advice of all is START NOW. Don’t wait until just before exam time... ( a bit like the studying!! ) Until Next Time, Stay Healthy, Deirdre
• Try to get enough sleep (at least 8 hours). Sleep helps your brain to assimilate new
BOOSTING YOUR IMMUNE FUNCTION It’s that time of the year again when you want to do all you can to keep the nasty bugs and infections doing the rounds at bay. So these are my top tips for boosting your immunity. If you keep your immune system well-nourished with a healthy, balanced diet, you can literally ‘eat yourself well’. Nutrients are needed for every part of your immune system, and for renewal, repair and defence against infection and illness, so its strength will depend on the quality of your diet. You can add a touch of immune-boosting magic to your diet by using garlic. Garlic has been used for centuries and it acts as a powerful immune booster that stimulates the multiplication of infection-fighting white cells, garlic boosts natural killer-cell activity and increases the efficiency of antibody production.
Your immune system also relies on water. It carries nutrients to your cells, carries waste and toxins away from your cells and out of your body, keeps body temperature stable, protects joints and keeps the lining of your mouth hydrated and moist, reducing susceptibility to colds. Drinking plenty of water will also help your body deliver nutrients, flush out waste and dilute mucus, helping eliminate bacteria and viruses that can make you ill.
As well as eating well, certain nutrients can be particularly helpful. Vitamin C and zinc are important and also vitamin D3. Other nutrients that are helpful are beta glucans which are found in foods like oats and rye. They help to make your immune system more efficient and they stimulate the activity of macrophages which destroy pathogens. Black elderberry and olive leaf are important botanicals which have been used for centuries to combat infections. There are some excellent mushrooms for your immune system, which can be taken in supplement form as well as used in cooking and these include shitake, reishi and maitake. The mushrooms reishi, shitake and maitake have been studied for their immune modulating effects and can be used both as prevention and during an infection. Shitake mushrooms in particular possess antibacterial and antiviral properties. I use a supplement by NHP called Immune Support which contains a useful combination for promoting good immune function. It provides good amounts of black elderberry, olive leaf, zinc, beta glucans, vitamin D3 and mushrooms (including reishi, shitake and maitake). 3
THIS MONTH’S IN STORE EVENTS
• Saturday 10th of February Skincare Day with instore beautician Aisling discussing the benefits of mineral make up and natural skincare. • Friday 16th Ray Nolan Food Intolerance Testing. A comprehensive Food Test with Accompanying Vitamin and Mineral Assessment. Consultation costs €99. To book your appointment contact us on 06824356. Results available on the day. • Thursday 22nd February Cholesterol Testing with Michael Donnellan from Eskimo Oils this is a simple finger prick test to check blood cholesterol levels, this test will provide you with information to change diet and lifestyle. A fee of €5 will apply. To secure a spot contact us on 06824356. • Saturday 24th February Mini Facials with Beautician Aisling. Try out some of the amazing natural skincare we have to offer. Mini Facial is just €15 contact us on 06824356 to book yours today!
• Friday Feb 9th. Do you have trouble sleeping or coping with stress? Come to our store between 2 and 4 pm and learn how herbs and supplements can help. Holly from VIRIDIAN will be on hand to offer advice. • Thursday Feb 22nd. 2 - 4 pm.If you have digestive problems maybe a tea could help. Try some of our delicious digestive teas that could ease digestive discomfort. Learn how building up your healthy gut bacteria is vital to your digestion also.
BEECH RD, KILLARNEY
• Thursday 1st February. Holly from Veridian will be instore from 10.30-12.30pm. • Wednesday 7th February. 12.30 – 2.30 pm. Rebecca Homeopath - Mother and Baby Clinic. A 20min consultation for €30. Perfect taster for Mothers who are looking for alternative ways to help their little ones. Call 085-8008834 for an appointment. • Friday 16th February. Cholesterol Testing with Michael. 9.301pm. Back again by popular demand. Appointments last 15mins at a charge of 5 Euro which is redeemable against a purchase on the day. • Friday 16th of February. Free Mini Makeovers from 10-4pm. If you have never tried natural makeup why not pop into store & give it a try. • Wednesday 28th February – Sarah from Nature’s Plus will be in our store to talk about the importance of Magnesium. 5 Euro off Magnesium purchases on the day.
PARK ROAD, KILLARNEY
• Thursday 8th February- Sarah will be in store carrying out cholesterol testing from 9.30am - 1pm. This is a quick and non invasive test and cost just €5 with results given within 15 minutes. Booking is essential. Contact us on 064 6626528.
• Feb 1 Nigel from solo in tore from 1-6. He will be giving information on his brand and benefits • Fri 9 Feb. Holly from viridan nutrition will be talking on stress, sleep & mood, and what supplements to support. She is in store from 10-1
• Friday 2nd - Ray Nolan's food intolerance testing with comprehensive vitamin and mineral assessment is available today. Booking is essential and please allow yourself 45 minutes for the consultation - fee is €99.00 with results available on the day • Tuesday 6th - Call in store to pick up your FREE recipe on Breakfast Boost Bars; great for giving you slow release energy throughout the day
• Friday Feb 2nd 12 to 2pm. John will be instore talking about enhancing memory both for students and older people. He will also be discussing Energy and joint problems John will be doing tastings , So please do call. • Wednesday 28th Feb. 10.30 to 12 30. Sleeping Problems. Some of us don't get a good night sleep. We spend the night thinking about what we did and didn't do all day. More people are going through the menopause. Natural worriers. Call and talk to Holly, she may be able to help you figure out why yo cant sleep. • Friday Feb 23rd. Ray Nolan's food intolerance testing with comprehensive vitamin and mineral assessment is available today. Booking is essential and please allow yourself 45 minutes for the consultation - fee is €99.00 with results available on the day
• Wednesday 14th - Do you want to wow your loved one? Call in store to pick up your FREE Gluten Free and Vegan recipe on Luxury Chocolate Truffles
• Face book- Find us and " Like" our facebook page for ongoing details of special offers, Competitions, Recipes, Positive Thoughts,Health and Wellbeing tips. • Check out our Chalk Board for Special Offers • Drop in Store and browse our Great Selection of Quality Supplements, Natural Body Care Products and Healthy Food options, Salt Lamps,Essential Oils, Crystals and much more.... • We are here to Advise and Support our Customers .
WILLIAM ST. LIMERICK
• Friday 23rd - Back by popular demand, Cholesterol testing for 10am - 1pm with Michael from Eskimo Oils. Appointments take 15 minutes approx and cost €5, which is then redeemable against a zerochol purchase on the day.
• THERAPY ROOM. Linda Finn 7-8 feb 1st and 8th relaxation and meditation upstairs • Feb 24th Janice Tucker Qi Gong workshop 10-5 upstairs • Feb 8th Sinead iihf 12:30 -2:30. Call in to see Sinead and have a taste of some of the delicious pukka herbal teas as well as finding out the great health benefits of pukka elderberry syrups • Feb 16th John Baldwin 12-3. Find out the amazing benefits of CBD oil. • Feb 24th Janice Tucker Qi Gong workshop 10-5 upstairs
ROCK STREET, KILLARNEY
• Feb Thurs 15th: Interested in learning more about what collagen can do for you and your skin? Call in and sample our new liquid Collagen product between 1-3pm. • Feb Sat 17th: Call instore for free samples of Pukka Herbal Teas. • Feb Thurs 22nd: Holly from Viridian will be instore today to discuss any health issue you may have and offer free advice from 1-3pm.
• Kerry from Naturalife will be in store February 13 from 11-1. She will be here to answer all your health, immunity and any digestive and gut health issues. She will also be covering the Irish botanicals products range. Pop in store for a chat. • John Baldwin from HealthReach will be in store February 16 from 2.30 -5 . He will be here to answer all your questions on Powerful Celtic Wind CBD Hemp oil Concentrate , Collagen Pure Advanced Skincare Formulation and all other new products available. Pop in store for any queries you may have.
• Laura from Dublin Wholefoods will be in store February 23 from 12-2. She will be here to answer you health questions on bowel health , women health and probiotics in general.
• Welcome in the new year and join Laura Nutritional Therapist with Terra Nova Thursday 22nd February 11-2pm.Laura will discuss any health questions you have . • Thursday 8th February meet Sarah Nutritional Therapist with Natures Plus to plan your nutritional and emotional well being for 2018.
• Sarah from Natures Plus will be in store February 28 from 111. She will be here to answer any questions on all source of life health products , certified organic whole food grown and a wide range of source of life products to choose from. Definitely not one to miss. Pop in store for any question you might have for Sarah
8th March 2018
Manor West Hotel, Tralee
7 practical ways to reduce the stress in your life Don’t miss this opportunity to come and see Dr. Marilyn Glenville PhD, the UK’s leading nutritionist specializing in women’s health. Find out how stress can give you problems such as mood swings, bloating and flatulence, tiredness, anxiety, sleep problems, recurrent infections and much more and discover the 7 simple ways that will help you control it.
Practical day-day tips for helping to reduce your stress levels How stress can cause mood swings, skin problems, sleep disturbances, lack of energy, digestive problems like bloating and flatulence, aches and pains, headaches, hormonal problems, muscle pains and cramps Why stress can make you prone to infections and even increase your risk of cancer The surprising fact that how and when you eat can be making you feel more stressed that you should be What vitamins, minerals and herbs to take to help you cope better when stressed How stress makes you put on weight around the middle How stress changes your appetite and gives you cravings Why exercise is helpful for reducing stress 4
How some stress – surprisingly – can be good for you!
YOUR QUESTIONS OUR ANSWERS Q
I am trying to quit smoking and I am doing pretty well but can find it difficult at times. Are there any supplements which might help?
Cigarettes are of course designed to be addictive. Nicotine is one of the chemicals which act as a powerful stimulant and can affect your blood sugar levels. Every time your blood sugar levels fall you may be prone to a craving. Supplement with 200mcg of CHROMINIUM each day, along with 50mg of NIACIN (vitamin B3) and 2g of VITAMIN C daily while you are quitting and for a month afterwards. These may help you to detoxify and eliminate toxins from the cells.
The information contained in this column is not a substitute for medical advice and you should always consult with your GP.
Can you recommend any good natural Iron supplement, as I find the few I have tried have made me constipated.
Some of the symptoms of low Iron include feelings of fatigue, low mood and mental sluggishness. However, it is important to remember that these symptoms don’t always indicate low iron levels and should always be discussed with your GP. It is also important to be aware of your iron levels before supplementing as excess iron may cause other health problems. Natural Iron supplements such as FLORADIX which includes supportive herbs work well for most people without causing constipation. SPATONE is another effective Iron supplement. VITAMIN C helps with the absorption of Iron so it is a good idea to take 500mg along with your Iron supplement.
If you have a health question, please feel free to email me on email@example.com
FIGHT THE SUGARY FOOD CRAVINGS BY OLIVER MCCABE
Many of us would like to cut down our sugar intake at this time of year, but it can be difficult to resist the craving for sugary, sweet foods. Try the tips below to reduce your sugar intake. • Eat plenty of fibre. Fibre makes your body feel fuller quicker during meals, and keeps you feeling full for longer. Replace refined sugars with fruit, and white bread with whole wheat choices. Add extra vegetables to your meals every day. • Sleep at least eight hours each night. Lack of sleep may make you crave sugary foods and drain your energy during the day, making you burn fewer calories. • Eat several small meals a day—breakfast, lunch, dinner and two snacks rather than three big meals. Don’t skip any meals during the day as it may cause you to overeat at your next meal. • Snack on finger foods between meals and avoid foods that are high in carbohydrates. Sugar causes mood swings and quick changes to your energy level. Your energy level peaks after eating a meal that’s high in carbohydrates but dips shortly afterwards, leaving you hungry before your next meal. Try carrot and celery sticks. • Avoid eating when you are angry or emotional. Go for a walk or do some yoga instead. • Participate in regular exercise or play a sport that you love and look forward to. This will help you through the ‘couldn’t be bothered’ attitude. Your body produces endorphins when you exercise, releasing serotonin, the feel-good
hormone, into your bloodstream. These hormones also inhibit food cravings and burn extra calories throughout the day, making it easier to compensate for a mistake when you slip into a food craving.
SUGAR ALTERNATIVES Sugar raises your blood sugar quickly, leading to the inevitable ‘sugar high’ followed by a crash. So what are the alternatives? • Xylitol is an unrefined plant sweetener with a very low glycaemic load and can be used in cooking and baking. • Coconut palm sugar is as sweet as sugar with the same amount of calories but raises blood sugar more gently. It also contains B vitamins and minerals. • Stevia is a herb that is much sweeter than sugar, with insignificant calories. • Maple syrup is delicious and sweet, with just over half the calories of sugar. It is made from the sap of maple trees and contains small amounts of vitamins and minerals. • Honey has fewer calories than sugar but is almost as sweet. It can have antibiotic properties, especially raw local honey. • Blackstrap molasses has the same amount of calories as sugar but is a by-product of the sugar refining process. It is very high in iron and has fewer calories than sugar. However, the sweetness of molasses comes from the same molecules as sugar. • Fruit concentrates are lower in calories than sugar and raise the blood sugar more gently. You can get fruit concentrates as liquids or spreads, often organically grown. • Fructose is marketed as a natural alternative to sugar but it’s actually manufactured from industrial glucose. It has the same amount of calories as sugar but raises blood sugar very slowly.
REVIVE ACTIVE SUPER FOOD SUPPLEMENT AND REVIVE ACTIVE ANTARCTIC KRILL OIL
THE PERFECT COMBINATION Due to the hectic and sedentary environment we all live in these days, we are all in search of the solution to improving our energy levels, heart health and circulation, Daniel Jones BsC PhD brain function Director of Research and and increasing Development our immunity, Revive Active vision, hair and nails. There are so many supplements on the market for all of these individual concerns but there is only one product with the answer in one easy to take sachet and that is Revive Active Super Food Supplement. Compliment this supplement with Revive Active’s Antarctic Krill Oil to create the perfect combination.
WHAT IS KRILL OIL? Krill Oil is 100% pure and is the best source for essential omega-3 fatty acids. Krill Oil is superior to traditional Fish Oils due to
its biological packaging which makes its absorption and utilization within the body more efficient, with no fishy after taste.
WHERE IS KRILL OIL FOUND? Antarctic Krill Oil is harvested in the pristine waters of the Antarctic and thus is free from mercury, heavy metals and other toxins.
WHAT ARE THE BENEFITS? Krill Oil contributes to cardiovascular health, circulation, brain health, vision and assists in the reduction of cholesterol.
WHY KRILL OIL? Unlike traditional fish oil supplements, Krill Oil is an extremely bioavailable source of EPA and DHA. Key to the enhanced absorption is
the unique structure of the omega-3s. Fish oil omega-3s repel water impairing absorption in the digestive tract. Krill Oil attracts water promoting fast and efficient absorption. This helps efficiently deliver the essential omega-3s to the places your body needs it most. Krill Oil shares a clear beneficial synergistic effect with Revive Active Super Food Supplement.
WHAT IS REVIVE ACTIVE HEALTH SUPPLEMENT? Revive Active Super Food Supplement blends 26 active ingredients delivering a multitude of health benefits.
WHAT ARE THE BENEFITS? It provides naturally sustained Energy, Heart Health & Circulation, Immune System Support, Bone Health and Healthy Hair, Nails & Skin.
WHY REVIVE ACTIVE SUPER FOOD SUPPLEMENT? It delivers a multitude of combined benefits in one easy to take daily sachet, saving time and money. Its caffeine, sugar and gluten free and is suitable for vegans and vegetarians. “With 100% purity and 100% traceability from sea to shelf, Revive Active’s Antarctic Krill Oil shares a clear beneficial synergistic effect with Revive Active Super Food Supplement making this the perfect combination.”
At this time of the year with extra central heating on my skin dries out a lot so as well as drinking lots of water through out da day at night after cleansing my face I use a few drops of Dr mahers facial serum and massage onto my face and neck a few drops goes a long way also great for sensitive and all skin conditions stocked in all HORANS health shops Joan, Newcastlewest
What’s hot right now? Herbal tea!! Whether starting your New Year health kick with a detox, topping up the immune system or enjoying a warm up in this cold weather with a yummy hot cuppa, herbal teas are the way to go! In line with a New Year, a New You; a well rounded detox with tips to a healthier lifestyle is Flor-Essence. One cup a day for ten days combined with a healthy diet detoxes the system, which is handy at €5 off this month! My favourite to keep the bugs at bay is Pukka Elderberry and Echinacea; sweet and warming with a hint of ginger, what a tasty way to support the immune system! When the January weather gets you down, settle in for a Pick Me Up made by the Busy Botanist locally in Co. Kerry. There’s something extra comforting in buying local, and these lovely ladies were Blas na hEireann finalists 2017! Fern, Killarney
MY GO TO REMEDY
HEALTHY TIP ALMONDS
As a snack, almonds are most nurtritious. They provide an amount of vitamin E and also the B vitamins.
NUTRITIONAL TIP OF THE MONTH For an extra nutritional hit in your diet put nori, kombu, dillisk or sea veg into your soups, stews, stirfrys to get your b vitamins, iodine fatty acids, minerals, trace minerals amino acids and fibre. Clover, The Square
TRIED AND TESTED
P4Max from One Nutrition a powerful blend of antioxidants was my saviour this winter.I fell victim to a bad flu but 2 days after P4Max I woke up cured from my flu.It is a wonderful product . Marie Clonmel
Oil of Oregano is one of my all time favourite remedies. It contains two powerful compounds of Carvacrol and Thymol that have powerful anti-bacterial and antifungal properties. I take Oil of Oregano internally for upper respiratory tract infections, sore throat or sinus infections. I also find it good for fungal and yeast infections, taken internally for Candida or applied to a toenail for fungus. It is one of the remedies I am never without in my home and I also bring it along on my trips abroad. Catherine, Cashel
TRIED & TESTED
A Vogel Plantago is a natural herbal supplement that can help with the amount of inflammation present in the mucous membranes of the upper respiratory tract. I had an extremely bad cold and on taking Plantago regularly my symptoms eased, ie. I stopped sneezing and having to blow my nose constantly. I love this product. Jacinta Killarney
Our beauty tip is to use mineral make up. Mineral make up doesn’t contain chemicals, oils or other additives that can irritate sensitive skin or cause unnecessary breakouts. It is much more gentle on the skin allowing it to breathe while still providing good coverage make up that lasts all day. A lot of mineral make up especially mineral foundations contain SPF which is also extremely important in helping to maintain healthy skin. Mineral make up is especially useful for those who have acne prone skin as it does not clog your pores and allows your skin to heal while still getting your desired coverage! Mary, Listowel
I find Udos Digestive Enzymes the most suitable for me.
It helps break down Proteins, Fats, Carbohydrates and much more. I would be lost without them. Udos choice Digestive Enzymes reduce bloating after a meal. They are vegetarian and dairy free which is very important for me. They help eliminate uncomfortable gas. Mary Ellen, Clash
TIP FOR THE MONTH
There is enough good information and evidence now to convince us that too much sugar in our diet is bad for our health. How about a Spring Clean of your sugar consumption? My tip for February is to use Xylitol instead of regular sugar as your household sugar. It is a naturally occurring plant sugar that is easy to use, pleasant tasting, and much kinder to your blood sugar levels. All the family can use it. It looks like regular sugar too and can be successfully used in baking. Caroline, Mitchelstown
HONEY BOOSTING POWER
People who work with the general public, in the health service or in schools, often find that they suffer regular colds and flu because of the number of people they come in contact with. If I feel a cold coming on I use Echinaforce Hot Drink. It is a Echinacea concentrate made from extracts of fresh Echinacea purpurea alongside Elderberry fruit extracts. It’s easy to make and has a pleasant flavour, similar to blackcurrant juice and contains no paracetamol. Works every time!
Don’t underestimate the immune boosting power of HONEY...it is packed full of anti-bacterial properties. Reach for RAW HONEY rather than the processed types. To help fight off colds and flu’s simply take 1 teaspoon in warm water with a squeeze of lemon juice and add a pinch of cinnamon twice a day. For hayfever sufferers start preparing now by taking 1 teaspoon of raw honey a day, this will help to alleviate the dreaded symptoms. Deirdre, Manor
Linda, Limerick. 7
SOLO SUPERIOR MAGNESIUM CITRATE Magnesium works with calcium to maintain healthy bone density, nerve and muscle impulses. The average Irish/UK diet is relatively high in calcium but deficient in magnesium. This is because milk is not a good source of magnesium as calcium is. Both calcium and magnesium are present in green leafy vegetables, nuts and seeds but you have to consume large amounts to reach the daily value level of 375mg. Low levels of magnesium can lead to cardiovascular disease. People who suffer from cardiovascular disease are found to have low levels of magnesium in their heart. Low levels of magnesium cause the muscles to go into spasms. There is evidence that some heart attacks are not caused by obstructions, but by cramping. This results in the heart being deprived of oxygen. Magnesium is a cofactor in many enzyme systems and hormone functions. Citrate is the form of the mineral most easily absorbed by the body.
3F € OF
Magnesium is known as ‘nature’s tranquilliser’, it calms the adrenal glands and helps balance blood sugar levels by contributing to the production and action of insulin. Diabetics are often deficient in magnesium. Magnesium can help the following conditions: • Improves the absorption and retention of calcium • Stress, certain diseases, medication and intense physical activity easily deplete levels. • Eases symptoms of chronic fatigue and fibromyalgia • Lowers high blood pressure • Improves symptoms of (PMS)
Eﬀervescent Vitamin C Vitamin C is an antioxidant nutrient that contributes to the protection of cells from oxidative stress and to the normal functioning of the immune system. As a water soluble nutrient, vitamin C supplies in the body are used up quicker under stress leading to a lowering of immune function and increased incidence of infections. Low levels are also associated with an increased risk of stroke and cardiovascular disease. Vitamin C helps towards collagen formation for many body tissues including skin, gums, teeth and cartilage found in joints. It enhances the absorption of iron in the body and is involved in energy metabolism and contributes to the reduction of tiredness and fatigue.
• • • • •
• • • • •
High potency Provides 1000mg per tablet Plus Rutin and Rosehips Dissolves quickly for fast nutrient absorption Natural orange flavour.
DIRECTIONS Take one tablet daily dissolved in water. 8
Dairy Free Gluten Free Nut Free Vegans Vegetarians
WHY ARE MORE AND MORE PEOPLE IN IRELAND TAKING WHEY PROTEIN? Whey protein is among the best studied supplements in the world as it has a very high nutritional value, and scientific studies have revealed numerous health benefits. Whey protein isn’t just the fuel of big-bodied muscle builders it is being used more and more in everyday products because of its multifunctional attributes.
FIRST OF ALL THOUGH, WHAT IS WHEY PROTEIN?
Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production. It is a complete, high-quality protein, containing all of the essential amino acids. In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein. These qualities make it one of the best dietary sources of protein available. Among the many benefits of taking Whey Protein, we have selected a few to describe.
shown to be an effective preventive strategy. For this reason, whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a betterlooking body. Whey protein is excellent for promoting muscle growth and maintenance when coupled with strength training. In addition, taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and type 2 diabetics. There is also limited evidence that taking long-term, high-dose whey protein supplementation may lower cholesterol levels. Whey protein is also very satiating (filling), even more so t h a n other types
Muscle mass naturally declines with age. This usually leads to fat gain and raises the risk of many chronic diseases. Strength training coupled with the consumption of high-protein foods or protein supplements has been
Hippocrates once said ‘let food be thy medicine and medicine be thy food’. He was astonishingly ahead of his time considering that he died in 370 BC! Of course, it is wellknown nowadays that the food that we eat (and the amount of it that we consume) can Laura Dowling
• Suppressing appetite, leading to reduced calorie intake • Boosting metabolism, helping you burn more calories • Helping to maintain muscle mass when losing weight Whey protein has been shown to be particularly effective, and may have a superior effect on fat burning and satiety compared to other protein types. Whey protein is very easy to incorporate into the diet. It is sold as a powder that can be added to smoothies, yogurts, or simply mixed with water or milk. 25-50 grams per day (1-2 scoops) is a commonly recommended dosage, but make sure to follow the dosage instructions on the packaging. At the end of the day, whey protein is not just a convenient way to boost your protein intake, it may have some powerful health benefits as well.
AVAILABLE HALF PRICE NOW!
SUPPORT GUT HEALTH When it comes to supporting gut health, Supervising Pharmacist Laura Dowling believes there can be only one Choice and it’s got to be Udo’s.
of protein. This makes it a useful addition to a weight loss diet. Eating more protein may promote fat loss by:
keep us healthy or make us ill. Many clinical trials and data gathered since the early 1900s attribute a healthy, balanced diet to general good health and wellbeing. Our gut is the main gateway to this healthy life as everything that we put into our mouths goes through it. So, it makes sense that if we support our gut health we are supporting our general health. Our gut is the playing ground for thousands of bacterial strains. These strains play an essential role in many physiological functions of the body. A number of these roles are: • Defence against bad bacteria • Development of the immune system • Breakdown of nutrients • Synthesis of vitamins • Absorption of minerals such as magnesium, calcium and iron. As we age, the bifido bacteria (of which there are many strains) in our gut is depleted and not replaced naturally. Therefore, all of those roles are not performed in an optimal way. This can lead to tiredness, fatigue and in some cases ill health. Antibiotic usage, especially over prolonged periods, or indeed several
courses taken throughout the year, will also lead to a depletion of these bacteria. In my pharmacy practice I often recommend Udo’s Choice Super 8 Gold (which has 80% bifido bacteria) or Udo’s Choice Advanced Adults Blend (which has 30% bifido bacteria), especially to older people who are generally feeling tired and lethargic. It is amazing how even a one-month course of these products can make them feel so much better. I will also always recommend these products if a person is taking a broadspectrum antibiotic. This is because the antibiotic will kill off the good bacteria in the gut as well as the bad bacteria that is causing the individual to be unwell. Udo’s Choice microbiotics are fresh, live and active, and vegetarian-friendly. They should be stored in the fridge to keep the bacteria live, however short journeys out of the fridge are fine when travelling. If you’re travelling pop them into a cooler bag to ensure their freshness. I’m sure if Hippocrates was alive today he would agree that Udo’s Choice is a fantastic and natural way to feed your gut and, in turn, feed your health! Udo’s Choice Super 8 range is available from your local Horans Health Store. 9
WHAT’S NEW THIS MONTH Triple Action Charcoal Toothpaste Feel completely refreshed with the activated cleansing power of our Triple Action Charcoal Toothpaste. With carefully blended natural botanical extracts such as Aloe Vera Juice, lcelandic Moss and Tea Tree Oil and the cleansing power of unique Activated Charcoal complex, this brightening toothpaste helps to naturally whiten teeth while removing impurities. Our advanced formulation delivers fresh breath protection whilst helping to fight harmful bacteria.
• Activated Cleansing Aloe Vera- helps soothe gums Tea Tree Oil - natural antiseptic Charcoal- naturally whitens & removes impurities Silica - for natural whitening Icelandic Moss - for natural whitening Stevia - natural sweetener Horse Chestnut- anti-inflammatory Menthol - natural flavour
• SLS Free • Fluoride Free • Fights Bacteria • Healthy Gums • Fresh Breath
What makes the Cleanse Off Mitt different? • Cleanse Off Mitt is easy to use - just add water. • It is suitable for all skin types! • It is the ideal pre-cleanser before a traditional cleanser. • Frequent flyer friendly - it is lightweight and perfect for travel. • It quickly removes all makeup including waterproof mascara. It is eco-friendly as it is reusable for up to 3 months! • The Cleanse Off Mitt is easy on the pocket, easy to clean and easy to use. If you don’t believe us, try it!
Quickly removes all makeup naturally including mascara! 10
V:For all skin types �Kind to skin y' Chemical free
COLD AND FLU Since the common cold and flu can both lead to upper respiratory symptoms caused by viruses, they can be hard to distinguish. • A cold is usually characterised by some or all of the following: sneezing, stuffy nose head congestion, sore throat, cough and usually last 7 - 10days. • Influenza is characterised by some of all of the following: headaches, tiredness, aches and pains, fever, cough or chesty and can last up to a month.
TIPS TO HELP YOU MANAGE COLD AND FLU NATURALLY: • Make sure you get plenty of rest. Resting when you first come down with cold or flu helps your body direct all its energy towards battling the virus. • Avoid fatty foods such as meat, eggs or dairy as these produce excess mucus. Also try to avoid sugar as it weakens your immune response. Eating a healthy low fat, high fibre diet with plenty of fresh fruit and vegetables is recommended. Chicken or vegetable soup can also help the immune response. • Steam inhalation may help to ease your congestion by loosening mucus and making it easier to clear by blowing your nose. Try adding menthol or eucalyptus oil to hot water, put a towel over your head and inhale; the steam will help to clear the passageways in your nose. • Gargling with salt water can help to relieve the symptoms of a sore throat and congestion. The salt helps to reduce the inflammation and draw out any excess fluid that may be contributing to the symptoms of congestion. Try half a teaspoon of salt in a glass of warm water. • Sleep with an extra pillow under your head, this will help to drain the nasal passages. • Take 5ml of Irish Botanica® Echinacea in water, three times a day at the first sign of the common cold to boost your white blood count which will help fight infection. A vitamin C and zinc lozenge with help halve the time a cold lingers and hopefully prevent it from turning into an infection. • If you have a fever try mixing a tonic of Irish Botanica® Echinacea, peppermint and elderflower with a little fresh ginger to help sweat the fever out. If your symptoms worsen or persist contact a Doctor or qualified Healthcare professional. Irish Botanica® Echinacea is available from your local Horans Health Store.
DON’T SWEAT IT… The menopause is a time of life full of changes and challenges, and one of the most common is the issue of hot flushes and night sweats. Even the chilliest of women may find themselves gripped by feverish flushes that flood over them regardless of the weather outside; whilst nights may be rendered hideous by waves of heat that leave them dripping wet and driven from their bed in search of dry night clothes. In many cases the cause is a sudden dip in hormone levels. This is a natural part of the menopausal process, but it can be more extreme for some women than others. Other factors that worsen symptoms for many women are caffeine (found in coffee, tea, chocolate and many fizzy drinks), refined sugar, spicy foods, and highly processed foods. Try to keep the evening meal light, so that heat generated by metabolising a heavy meal doesn’t stoke the fire. Keep the bedroom cool, open a window, and use several thin sheets rather than a heavy duvet. If possible, reduce stress levels to minimise the negative effect of adrenalin surges, which in themselves tend to raise the temperature. An extract of the herb Sage is often used to good effect, as it reduces sweating without affecting hormone levels. This means it can be used by any woman, whether or not HRT is suitable for her, and whether or not she has other menopausal symptoms. Often, sorting out the sweating will lessen other symptoms as well, especially if night time sweats disappear. A few good nights’ sleep and you may start to notice a difference in yourself. A.Vogel Menoforce Sage tablets is a traditional herbal medicinal product used for the relief of menopausal hot flushes and excessive perspiration exclusively based on long-standing use. It comes in a convenient one-a-day dose and contains 3400mg of fresh sage tincture per tablet. 11
This month in our Horan’s Magazine we have bestselling author Ralph Quinlan Forde and health Guru telling us all about aromatherapy which inspires the Mindful Beauty brand. We stock the range and its made in Ireland. Not only that but as a result of him teaching 2000 people in mindfulness he organises Mindful Beauty Day’s for well deserving HSE nurses with some of the revenue.
Aromatherapy is the medicinal science and art of the use of plant essential oils to enhance your wellbeing. Over 300 essential oils can be used in aromatherapy. Each essential oil can have up to 30 chemical compounds in it whereas chemical perfumes have only one – an amine. This holistic therapy was made very famous by a French chemist, Margurite Maury. Aromatherapy has use in all areas of health & wellness in that a blend of essential oils supports the biological systems of the body. The proper application of essential oils to the body can boost wellbeing and elan vital. We are all hardwired for soothing in terms of our nervous systems and not harsh criticism. You can use aromatherapy in oil burners, lotions, massage oils, natural home fragrance and even mouth wash. Some even use essential oils in cooking. Aromatherapy can boost your immune system and energy levels, reduce stress, enhance circulation, speeds healing, aids sleep and reduces pain and inflammation.
geranium and rosewood together and add some drops to the top pages of the books. A few drops of pettigrain in the bath makes for a relaxing bath. For chest infections you could try a steam inhalation with eucalyptus, lemon and tea tree as long as you are not asthmatic. You could get our Chesty Stuffy blend in Horan’s stores. More and more people are becoming aware the synthetic fragrances are also ‘hormone disruptors’ so it’s best to stock products that are made only with essential oils. Products also that have essential oils at no more than 1% to reduce the risk of allergic reaction as 20% of the population has reactions to allergens found in essential oils. As long as a blend of essential oils is no more than this products are safe to use. All of our Mindful Beauty products are aromatherapy based for the obvious reasons. We never formulate using synthetic fragrance. Two of our bestsellers are Lavender Pillow Spray made with Lavender from Provence in France and Stress Busting Spray made with lemongrass. We source our lavender directly from the producers there and we add a little German Chamomile to this product making a lovely bed linen spray which aids your ability to sleep. The lemongrass and geranium of the Stress Busting spray is another big success with our clients. Lemongrass is deoderising and Geranium is balancing and we also add Cedarwood to soak up all the ions from pc screens and TV’s that will be in the air. People who use it in open plan offices say it really works. Others who use it in the car say it helps them stay awake.
Every house should have lavender for the bedroom as it can aid a good night’s sleep. With one in four Irish people on antidepressants I would recommend using bergamot as it’s known to be very uplifting for people with depression. One drop of lemongrass on a burner can deodorise a house without having to use synthetic chemicals. Tea tree essential oil is the only one that is anti-bactericidal, anti-fungal and anti-viral. Marjoram is a heart tonic. Peppermint is good for headaches digestion and tired feet. Ylang-ylang, cardamom and sandalwood are aphrodisiacs. You could use our Lavender Pillow spray for the bedroom to help sleep and our Stress Busting spray for the living room and your car. If you have a library in the living room you could mix essential oils of cedarwood,
Connect to the power of nature
Good news for giving your mind, body and soul a fresh start 12
‘VEGETARIAN FOOD IN IRELAND’ Unique and novel to Ireland is a new found business based in Co. Tipperary, which is called ‘Celtic Vegetarian Cuisine’.
The owner Jo Maher who is a long term vegetarian and animal rights advocate decided to set up this Jo Maher business so she could combine her passion for cooking, love of animals and the environment. Throughout the years Jo has held many a dinner party and catered for family events. Food was her joy and she adores learning new recipes. On the weekends she holds cookery demonstrations from her own kitchen that are fun, educational and relaxed. The
demonstration that lasts approximately three hours is followed by the meal and tea/coffee that is served in her stunning conservatory. Her demonstrations are a great way to enjoy an afternoon of learning and eating healthy nutritional food whilst also meeting new like minded friends. Healthy eating is a huge factor within her demonstrations as we all have to fight disease, sickness and infections on a daily basis and she believes we do this through food. Jo really enjoys experimenting with new dishes and loves to learn international cuisine and is not long back from a four week working holiday on the Greek Islands where she spoke to a number of restaurant staff, owners and chefs to learn even more. Irish tradition is also very important to Jo and she loves keeping Irish heritage alive and is currently making delicious homemade Irish soda breads. Due to the huge positive feedback she is getting she is now selling her food, soups and breads to the public and is offering a collection and delivery service. After her recent Christmas ‘Food Tasting’ in a local library she is now also offering a catering service for birthdays, communions, confirmations etc. In the summer and autumn months she will hold retreats in her stunning Georgian period walled
garden and these are days of relaxation with a delicious lunch or evening meal. These retreats will also hold ‘Life Teaching’ by Jo. Her garden will also be open to the public where teas and coffees will be served. Also, seasonal strawberry picking and daily free range egg collecting will be available. Jo who is the younger sister of T.J. Maher of Patthana Garden in Co. Wicklow is currently creating and compiling her own recipes as she hopes to publish her own cookbook in 2018. So whether you’re looking for a day or afternoon out Celtic Vegetarian Cuisine is for you and you will leave feeling warmth in your heart. For further information contact www.celticvegetariancuisine.com
MAG365 - Your Everyday Magnesium MAG365 is a range of ionic magnesium supplements that are highly absorbable, effective and fast acting. The range contains natural magnesium (sourced from sea water) that helps relieve magnesium deficiency symptoms. This essential mineral helps regulate blood sugar levels, promote normal blood pressure and is required for producing and storing energy. MAG365 is made from two ingredients; magnesium carbonate and citric acid and is ionised before it hits the stomach.
All minerals, including magnesium, have to be attached to a carrier to be transported into the body. That carrier can be an oxide, malate, citrate or one of many other carriers. For the body to be able to absorb magnesium, it needs to ‘unplug’ the magnesium from the carrier (e.g. citrate) and then ‘plug’ that magnesium ion into your body. Magnesium citrate is one of the easier forms to unplug, whereas magnesium oxide is one of the hardest forms to unplug and therefore not absorbable. In order for the body to unplug magnesium from citrate it relies on the acid in your stomach. When you add hot water to MAG365, the citric acid combines with magensium carbonate and the carbonate leaves (i.e. fizzes). You are left with an ionic solution of magnesium citrate that is ready to plug into the body. Other magnesium supplements depend on stomach acid alone to ionise the magnesium. MAG365 is ionised before it hits the stomach and is therefore much more bio-available. • • •
Contains no fillers and just two ingredients - magnesium carbonate and citric acid Contains 375mg magnesium per 4g serving Also available in passion fruit and exotic lemon flavours for those who prefer something different to the mild citrus flavour of MAG365
• Special Offer: €5.00 OFF - ask instore for more details
Rub it Better Muscular aches, pains and stiffness, sprains, bruises, swelling after sports injuries… There are many ways your body can hurt!
The cause of muscle pain may be a little harder to pinpoint. It can arise the days following a strenuous exercise, a day in the garden, turning awkwardly, when your body is run down, if you’re suffering
from the flu or through repetitive strain. Of course, stress can also be a cause of muscle pain, particularly in areas such as the neck or shoulders. Arnica is a herb that has long been used for bruising but A.Vogel Atrogel Arnica Gel*, made from extracts of freshly harvested Arnica montana, is an excellent option if you are looking for external targeted pain relief. This pleasant smelling gel is easy and quick to apply, ideal for keeping in the gym bag. It can be used alongside other medications.
*Atrogel is a traditional herbal medicinal product for use in the symptomatic relief of muscular aches, pains and stiffness, sprains, bruises and swelling after contusions, exclusively based upon long-standing use. Always read the leaflet. 14
Muscle pain and sprains can arise for a number of reasons but sprains are particularly common for those who partake in sports and exercising. Sprains occur when damage is done to a ligament, usually in the form of a stretch or tear. If you’ve been unfortunate enough to experience a sprain, you’ll know the pain it can cause.
CURCUMIN - NATURES ANTI-INFLAMMATORY Curcumin is the active ingredient of turmeric (Curcuma longa). Curcumin gives turmeric its vibrant golden yellow colour. Science has shown curcumin to be a powerful antioxidant and anti-inflammatory providing it with the ability to be extremely beneficial in many areas of health:
ANTI-INFLAMMATORY Research suggests that curcumin has powerful antiinflammatory properties. Curcumin is believed to aid Sarah Fergus the body in lowering the enzymes that in turn lead to inflammation and therefore aids in the reduction of swelling and pain. Curcumin has shown beneficial in arthritis, back pain, menstrual cramps to name but a few.
ANTIOXIDANT Curcumin is a powerful antioxidant. Antioxidants are essential to mop up free radicals that can cause damage to our cells and potentially lead to disease.
AIDS WEIGHT LOSS It is believed that curcumin has a positive effect on cholesterol helping to reduce the build-up of 'bad cholesterol' or low density lipoprotein (LDL) in our blood vessels. Organically grown turmeric is said to contain over one hundred active curcuminoids plus all the essential cofactors for optimal activity and results - just as Mother Nature intended!
Cold Pressed Hemp Oil Our cold pressed hemp oil is made from selected varieties of cooking hemp. With a pleasantly mild, nutty flavour, hemp oil provides a high amount of polyunsaturated omega 3 fatty acids, which contribute to the maintenance of normal blood cholesterol. Hemp oil is a valuable ingredient in healthy cuisine and is also great to drizzle over salads. It is not suitable for use at high temperatures (i.e. for frying or deep fat frying). Naturally gluten and cholesterol free.
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Welcome to our February Magazine which highlights issues such as exam stress, gut health, aromatherapy and heart health to mention but a fe...