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SEPTEMBER / OCTOBER 2017

Gentlemen, please! The benefits of going au naturel

MAGAZINE

Autumn alert Fight off those colds!

Raw rainbow Delicious recipes

Free-from foods The pros and cons

Growing up strong Children’s nutrition

Lorraine Keane “Life is all about balance’’

PG 1 COVER SPET/OCT 17.indd 1

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Expert advice on a healthy pregnancy

Eye eye

Long live the (fake) tan

long after the Sun-kissed skin can last Faking it is the summer rays have gone. bronzed goddess best way to perfect your especially as look all year round, and slog. a pick-me-up in the post-summer Lotion Body Lavera’s Organic Self-Tanning It contains is the ideal natural solution. organic nourishing organic macadamia, keep butter to jojoba and organic shea you tan. The as smooth skin soft and within four to tanning effects develop you with a gorgeous, five hours and will leave streak-free look.

Go with the flowbrand

Yoga lovers rejoice – aromatherapy two new products Primavera has launched love a good namaste. aimed at all those who whiffy downward They’ll be no more slightly Primavera Yoga Mat dog because the new spritz designed Spray is a fresh and fruity and nasty smells, to free your mat of germs deepening your while at the same time The new Yoga sense of calm and awareness. in diffusers and aroma Flow Blend is for use your environment stones to help harmonise breathing. An and support conscious your next sun salute, essential yoga duo for we think you’ll agree.

is super The skin around your eyes to understand sensitive - and it’s easy it’s 6-10 why when you think that skin on your times thinner than the should go face. Of all the areas you is number natural, under your eyes peepers is one. Looking after your tips: easy with our top three thin skin in 1 Avoid chemicals The into the this area absorbs product a thicker bloodstream quicker than around the eye part - avoid chemicals sensitive to as it’s likely to be more any nasties in there. bags 2 Use chamomile tea known Chamomile has long been properties, for its anti-inflammatory your eyes and using tea bags under Put two will help soothe the skin. steaming chamomile tea bags in have heated water, wait until they cool. Once then take them out to on your cool, relax and leave them eyes for 5-10 minutes. 3 Try Q10 cream Coenzyme Q10 stimulates and energises skin cell regeneration and prevents early ageing around the eye. Lavera Anti-Ageing Eye Cream is completely natural and organic with Q10, organic mallow and organic shea butter to moisturise skin.

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Your natural beauty 8-page beauty special

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to the September/October issue of Rude Health, the official magazine of Health Stores Ireland. We chat to TV personality Lorraine Keane about the healthy lifestyle choices she makes, plus there’s expert tips on coping with exercise-related injuries. We also have great advice on boosting your immunity for autumn, find out how best to ensure top children’s nutrition and the best free-from foods. Plus delicious raw food recipes and how to have a healthy pregnancy. And don’t forget our fabulous 8-page beauty special. We would also love to hear from you on Twitter or Facebook. Enjoy, and look out for the November/December issue in late October.

RUDE NEWS 4 Health news: The latest in health news and events 10 Rude reviews: health store staff test the products they sell 18 Rudimentaries: heart health with advice from the Irish Heart Foundation 44 Rudimentaries: growing up strong with top nutrition advice for children’s diets

FREE PRIZE DRAWS

LucyTaylor

5 Giveaways: Win great natural health goodies

FEATURES 16 COVER STORY: Celebrity health: Lorraine Keane talks about her healthy lifestyle

Lucy Taylor | Editor lucy.taylor@rudehealthmagazine.ie

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

20 Feature: boost your immunity and fight off colds and ‘flu 26 Rude looks: natural ways for men to use natural beauty products

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48 Fit: expert advice on dealing with exercise-related injuries such as sprains, aches and pains

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29 Your natural beauty – 8-page section 38 Q10 – The natural energy booster 40 Zinc – How it helps with natural beauty

RUDE FOOD 54 Free-from world – how free-from foods can help those who are allergic or intolerant

57 Free-from recipe – Impress your guests with these tasty tarts! 58 A rainbow of raw food recipes – delicious!

ASK THE EXPERTS

24 Health Q&A: Our guest experts answer your questions 50 Health store help: Independent health store advice on having a healthy pregnancy Rude Health is distributed to Irish health stores nationwide, by

Eye eye

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Distribution enquiries to cathy@jfnproductions.co.uk The IAHS is proudly supported by our Association Partners

Go with

the flow

salut stone ious breat rt consc next sun for your and suppo yoga duo . essential you’ll agree we think

The official magazine of Health Stores Ireland.

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magazine

azine.ie lthmag www.rudehea

The team:

AD SALES MANAGER Sharon Butler sharon@jfnproductions.co.uk

To advertise call +44 1223 894200

EDITOR Lucy Taylor lucy.taylor@rudehealthmagazine.ie

DESIGN Anthony Sihapanya anthony@jfnproductions.co.uk

YOUR NATURAL BEAUTY EDITOR Sian Anderson sian@jfnproductions.co.uk

PRODUCTION Kirsten Butler copy@jfnproductions.co.uk

� 2017 Published by JFN Productions Ltd. The Rude Health logo remains the property of the IAHS. Information in Rude Health Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle.

MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

www.rudehealthmagazine.ie

SUB EDITOR Jeff Munn-Giddings www.rudehealthmagazine.ie

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RudeNews

The latest news and research from the world of natural health Facebook “f ” Logo

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Sharing a passion for health and a unique shopping experience Wondering what’s new and upcoming in the world of wholefoods, supplements and ethical living? You’ll get some clues in the pages of this magazine, which has its fingers firmly on the pulse of the health food trade. You probably picked this magazine up from your local health food store. You can be sure the owner or manager knows what’s trending and will be only too delighted to talk about the newest additions to their ranges of fine foods and remedies. We are the trend setters. Way back in the early 1970s, when wholefood shops brought world foods to the streets of the cities and bigger towns in Ireland, right up to today, when black rice and fresh wheatgrass are among the offering to a discerning and wellinformed customer, health food shops have led the way. Innovation and genuine passion are at the heart of every independent health food store. While supermarkets may be evaluating the return per square metre on their shelves and aisles, Health Stores Ireland retailers are checking the provenance of staple foods, forensically checking the ingredient quality of supplements and evaluating the promise that the product carries. Always ahead of the curve, our health food shops, with real foodies behind the counter and long-term and sustainable relationships with local producers and artisans, will be glad to talk to you about fermented foods like raw sauerkraut, kimchi and pickles. We will get genuinely excited about the new glass bottled kombucha from an equally passionate artisan friend. We will have researched the best in wholefood-based nutritional supplements and worked hand in hand with the producers to ensure efficacy, safety and science-backed delivery of health benefits. We will have attended intensive training with natural cosmetic suppliers and our close friends in the world of aromatherapy and flower essences. Watch out for a new stamp of quality rolling out in Health Stores Ireland shops over the coming months. Health Stores Ireland Select will endorse a carefully chosen range of products designed to meet the strictest criteria with regard to ethics, quality and sustainability beginning with Rainbow Organic Apple Cider Vinegar (with Mother) which is sourced directly from a farm in Northern Spain. Congratulations to Horan’s Health Stores, Tralee and Evergreen Health Foods, Galway – two members of our group who made it into the Top 100 Stores in Retail Excellence Ireland’s annual appraisal of the best of Irish retail. When it comes to loving what we do and sharing our passion with you, Health Stores Ireland shops are always top of the class.

Mary Wedel

Chairperson The Irish Association of Health Stores www.irishhealthstores.com

The IAHS is proudly supported by our Association Partners

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Did you know? Research at LSU Health New Orleans School of Medicine, has found that eating walnuts can help to balance the bacteria in the gut. Walnuts are rich in omega-3 fatty acids, alphalinolenic acid and fibre, and they contain high levels of antioxidants too. The study is published in The Journal of Nutritional Biochemistry.

NOT FOR PROFIT SPOTLIGHT

The Dublin Naturalists' Field Club Founded in 1886, DNFC’s aim is to promote an interest in all branches of natural history with an emphasis on the conservation and protection of rare and endangered plants and animals and the protection of sites of scientific interest. Field Club activities are educational and include a number of outdoor field excursions each year concentrated in the Dublin, Wicklow, Kildare and Meath regions, monthly indoor lectures given by invited speakers and identification workshops. Check out www.dnfc.net www.rudehealthmagazine.ie

15/08/2017 13:40

rude | giveaways

WIN! JOINT AND BONE HEALTH

Winner of the Best Healthy Ageing Ingredient of the Year award 2016, Litholexal® contains a unique and highly bioavailable marine plant extract and has over 25 clinical studies. The range comprises Bone Care Elemental, Joint Health Advanced and Bone Health Osteoporotic. 10 lucky readers can choose one product worth €30-35 each. Free code: RH-SEPT-OCT-PHARMAMEDICO

WIN!

These fantastic natural health products

WIN!

MINERAL DRINKS

Free from lactose and gluten, Balance Mineral Drink is the perfect combination of mineral salts in the highly absorbable citrate form. It can be taken daily to help maintain normal acid-alkaline balance, give you a non-animal source of vitamin D, and zinc and magnesium citrates. Open and pour into a glass containing 150ml of water or milk, stir well and enjoy. 20 lucky readers can win packets (7 x 5.5g) of this delicious strawberryflavoured instant drink worth €8.50 each. Free code: RH-SEPT-OCT-AVOGEL

WIN!

A HOLISTIC ALL-ROUNDER

SUN Chlorella is a greenfood supplement that contains a range of other nutrients, including vitamins D and B12, iron, folic acid, fibre and essential fatty acids. It is ideal for boosting your immune system. We have 3 packs to be won worth €26.95 each. Free code: RH-SEPT-OCT-SUNCHLORELLA

WIN! ZINCUFLEX™ FOR JOINTS

WIN!

FABULOUS TEAS

We’re giving you the chance to win a delicious selection of teas from Dragonfly’s Tea House Collection. One lucky winner will receive 10 boxes of artisan teas including refreshing herbal blends, much-loved black teas and some rare and exceptionally delicious finds. Each box includes 15 large-leaf pyramid teabags and the prize is worth €55. Free code: RH-SEPT-OCT-TEATIMES

ZinCuFlex™ is a unique, antioxidant-rich formula containing ginger, curcumin and vitamin C, designed specifically to relieve joint discomfort. Vitamin C contributes to normal collagen formation and function of bones and cartilage. ZinCuFlex is ideal for people with joint problems or sports injuries. We have two month's supply worth €55 for 10 lucky winners to be won. Free code: RH-SEPT-OCT-PPC

FREE PRIZE DRAWS How to enter WEB:

Just visit www.rudehealthmagazine.ie and enter your details and the Free Draw Code (such as RH-SEPT-OCT-TEATIMES).

EMAIL:

Or email win@rudehealthmagazine.ie with the Free Draw Code (eg RH-SEPT-OCT-TEATIMES). in the email subject box.

POST:

Or post your name and address and Draw Code to: Rude Health Reader Offers, JFN Productions, Unit E Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. (Postal entries on postcards or sealed envelopes only please.)

Closing date: 20 October 2017 www.rudehealthmagazine.ie

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Health events October

Breast Cancer Awareness Month www.cancer.ie

September Irish Heart Month Irish Heart Foundation www.irishheart.ie Positive Ageing Week September 25-October 1 www.ageaction.ie World Car Free Day 22 September www.worldcarfree.net

Vegfest, Griffith Conference Centre, Dublin 8 23-24 September Dublin Vegfest is back with a two-day celebration of a vegan lifestyle. It is the countryâ&#x20AC;&#x2122;s biggest vegan food event. Full of local food stalls providing the very best of vegan cuisine all day long. Diet and nutrition talks by experts, food demonstrations!

National Breastfeeding Week 1-7 October www.breastfeeding.ie National Arthritis Week 9-16 October www.arthritisireland.ie Dublin Marathon 29 October Kicks off at 9am www. sseairtricitydublinmarathon.ie

Allergy and Free From Expos Will be held in Croke Park, Dublin on 15-16 October with advice clinics, baking and cooking demonstrations and tastings. www.theallergyexpo.ie

Is your kitchen sponge harbouring billions of bacteria? Researchers from three medical research centres in Germany have recently published a study into kitchen sponges in Nature Scientific Reports. Scientists assessed 14 different kitchen sponges using genome sequencing techniques and found billions of bacteria on the surface of the sponges. While this may sound alarming, we should bear in mind that our bodies and homes are covered in bacteria and most are harmless. The scientists stressed the results are nothing to be alarmed about, however they found that cleaning sponges did not kill the bacteria and suggested weekly replacement instead. 6

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Antioxidant-Rich Berry Tart Recipe by nutritional therapist and CNM graduate Beata Devlin This lovely berry tart is loaded with antioxidants, omega 3 fatty acids and lots of beta-carotene and Vitamin C. It is easy to make and can be used as a birthday or special occasion cake. Tart n 2tbsp chia seeds (soak in ½ cup water for about 5 minutes) n 1 cup hazelnuts (blend to flour consistency) n ½ cup gluten-free flour n 1tbsp raw honey (or maple syrup or coconut nectar for a vegan option) n ½ cup olive oil n Preheat oven to 200°C. Put all the ingredients into a bowl or mixer, and mix well. Make a round ball out of the dough and press into a 20cm, baking paper lined cake form. Bake for 15-20 minutes and leave to cool before adding the toppings. Filling n 2 sweet potatoes (steam in oven on 180°C for 40 minutes or until soft, scoop out the flesh and allow to cool) n ½ cup soaked cashews (soak in water for 1 hour) n 7 dried apricots (soak in water for 1 hour) n 4tbsp raw cocoa powder n 1tbsp coconut oil n 5tbsp cashew (or other plant) milk n 1tsp raw honey (or vegan option) Toppings n Raspberries, blueberries and strawberries or other seasonal berries. n Pour over some liquid chocolate (warm up 1tbsp coconut oil, 1tbsp cocoa powder and 1tsp honey). CNM trains students for careers in natural therapies. Check out the website for details of talks and seminars in your area. Visit www.naturopathy.ie or call 01 6725036

SMART FATS FOR KIDS NEW OMEGA-3 CHEWABLE Eskimo-3 Kids Chewable DHA+ We are delighted to introduce our new product Eskimo-3 Kids Chewable DHA+, which combines brain boosting omega fatty acid DHA and EPA, with choline and biotin in a great tasting, easy to swallow chewable. Each chewable provides a whopping 254mg DHA, are sugar free and come in a delicious orange flavour. Be warned...You will need to hide the pack as they taste so good.

BENEFITS 254mg DHA per chew Supports Brain and Eye function Supports memory and concentration Delicious Orange Flavour One a Day formula Easy to swallow Sugar Free

Fantastic new Children’s Product

WHAT’S IN SEASON IN SEPTEMBER & OCTOBER? In season: aubergine, broad beans, broccoli, lettuce, cabbage, carrots, cauliflower, celery, kale, marrows, mushrooms, peppers, potatoes, radish, scallions, spinach, swedes, turnips, mint, parsley, sage, thyme, cooking apples. End of season: cucumbers, mange tout, tomatoes. Coming into season: brussels sprouts, lollo rosso, parsnips, eating apples.

“I have given this supplement to my children for 3 months and the results are wonderful. My son had difficulty in concentration and speech. I’ve seen significant improvements in his concentration and his speech since taking Eskimo-3 Kids chewable DHA+. He is more relaxed and less irritable in his behaviours. I’ve also noticed that their skin and hair has improved as well. There is more shine in the hair. They love the taste and the fact that there is no fishy aftertaste. I am delighted to recommend new Eskimo-3 Kids chewable DHA+ to other parents.” Sabrina Kelly, Galway. NOW Available in your local Health Food Store! More Information

eskimo3.ie www.rudehealthmagazine.ie

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rude | research

RESEARCH

Buying ‘help’ may make you happier A study by researchers from Harvard Business School in the US, University of British Columbia in Canada, Maastricht University and Vrije Universiteit Amsterdam in The Netherlands and published in the peer-reviewed medical journal PNAS has found that spending money to free up time may make people happier. The research involved a survey of 6,000 participants from the US, Canada, Denmark and The Netherlands. The respondents who reported spending money on cleaning, cooking, shopping and household maintenance rather than material goods reported better life satisfaction.

Ways to beat dementia A review published in The Lancet has identified nine risk factors linked to dementia which could be modified or diminished. These are: low levels of education, midlife hearing loss, physical inactivity, high blood pressure, type 2 diabetes, obesity, smoking, depression and social isolation. Even if added together the risk of all of these factors only accounts for 35% of the overall risk of getting dementia – the rest of the risk is due to ageing and family history. The scientists recommended switching to a Mediterranean diet, meeting recommended exercise levels, and using cognitive training to improve memory, attention and reasoning skills. Other suggestions include encouraging people to become more socially active and continuing to support people who want to give up smoking.

Magnesium linked to depression improvement Researchers from the University of Vermont have undertaken a study into how magnesium supplementation affects the symptoms of depression. In the clinical trial which had no placebo group, 126 adults with mild or moderate depression spent six weeks taking four 500mg tablets of magnesium chloride daily and six weeks without magnesium supplements. They also continued taking their usual depression treatment. Researchers monitored their depression symptoms with phone calls every two weeks. Subjects were asked to rate their depression symptoms on a scale of 0-27 and on average in people taking magnesium, symptoms improved by an average of six points. The study which was published in the peer-reviewed journal PLOS One found that taking magnesium helped people whatever their gender and age. Magnesium-rich foods include spinach, pumpkin seeds, almonds, avocado, figs, bananas and dark chocolate.

Study shows effects of IBS in life A new study into how IBS affects the lifestyles of young men and women in Britain has found: 42.2 of students between 16-25 said exams cause a flare-up 42.9% say work pressure causes a flare-up 75.7% of women stated stress causes a symptom flare-up 67% have cancelled social outings because of a flare-up 40% have cancelled sports activities The scientists recommended taking live cultures, micro-organisms found in the human body or in foods that contribute to our health and wellbeing, also known as probiotics. Probiotics are known to reduce bloating, abdominal pain and gas. 8

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Link between coffee and life expectancy A recent study carried out by researchers from 20 academic and health institutions across Europe and published in the peer-reviewed journal Annals of Internal Medicine looked at data from people enrolled in the European Prospective Investigation into Cancer and Nutrition (EPIC) to see if there were links between coffee consumption and overall deaths. The study included more than 450,000 people and found men who drank the highest amounts of coffee had a 12% overall reduced risk of death and women had a 7% reduced risk overall. Current guidelines recommend no more than four cups of coffee per day. www.rudehealthmagazine.ie

15/08/2017 13:40

BOOK REVIEWS The Midlife Kitchen by Mimi Spencer and Sam Rice Midlife needn’t be a crisis – you can future-proof your life through diet throughout your 40s, 50s and beyond. Each of the 160 recipes included in this book is graded for whether it helps your hormones, mind, heart, blood sugar balance, digestive health, bones, skin, immunity and energy levels. The recipes are not just good for you – they’re tasty too. Octopus

The Low FODMAP recipe book by Lucy Whigham Specialist gastroenterology dietitian Lucy Whigham sees patients who suffer from gut disorders, has a particular interest in IBS and is a proponent of the low FODMAP diet. FODMAPs are carbohydrates that are present in a normal diet, but are not fully digested and absorbed and go on to ferment in the bowel. This results in the production of gases, pain, discomfort and gastrointestinal problems. These recipes have been created to help soothe the symptoms of IBS and lead to a healthy gut.Octopus.

15 Minute Vegan by Katy Beskow You might think that all vegan recipes are complicated and time-consuming, but author Katy Beskow doesn’t think it has to be that way. This book is a great introduction for someone that wants to experiment with vegan food, or for catering for vegan friends when entertaining. And the ingredients are easy to find too. Quadrille

“ I have had to deal with fluctuating hormone levels all my adult life. Cleanmarine ® MenoMin helps me feel balanced, my energy levels are normal and my hair and skin look great. It’s natural, Irish and genuinely works”

Lorraine Keane Broadcaster & Mum

IRISH BRAND

Off by Tanya Goodwin Ever wanted to get away from technology and the digital world? Look no further with this inspirational little book designed to help you reconnect to the real world, discover analogue alternatives and reset your boundaries with carefully crafted exercises, wise words and new outlooks. The benefits of switching OFF are real experiences and real connections. Ilex Press

How to get a Good Night's Sleep by Johann Callaghan For anyone who has tossed and turned during the night – this book might be just the thing you need. Dublin holistic therapist and clinical aromatherapist Johann Callaghan has written this fascinating book on why sleep is so important for our health and happiness and how we can get enough of it naturally. Check out howtogetagoodnightssleep.com

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Available from Health Stores

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15/08/2017 13:40

rude reviews

Tried & Tested How Health Stores Ireland staff rate what they sell.

Sales advisors Claire Longwill and Grainne McLaughlin from Food for Thought in Buncrana, Co Donegal test soy candles, natural bath salts, arnica tablets, a multivitamin and immune support

Amber jewellery Jenny says: “I love the Amber SOS jewellery range, especially the little teething anklets. I have used these over the past three years on my two daughters and seen them help with teething pain, inflammation, dribbling and sleep. I have noticed a huge difference from when the baby is wearing it. It’s an Irish company too.”

Immune support

Magnesium

Claire says: “I took three bottles of the Zell Oxygen Immunkomplex. The benefits I noticed from this tonic were increased energy levels, better sleeping pattern and it kept away colds and flus. It is a great winter tonic or for someone who is feeling running down and fatigued.”

Matt says: “At night I take Mag365 magnesium powder and it helps me get good sleep and keeps those hard working shoulder and neck muscles relaxed.”

Multivitamin

Michelle says: “Flexi-Nutrition Fury Pre Workout Protein is a must. I find it really helps me to get the best out of a workout as sometimes I only have a very short time to squeeze a session in! The taste is the best I’ve ever tried and I’ve never had an energy crash after taking it.”

Grainne says: “I started Solgar V2000 Multivitamin when I was feeling quite run down, lacking energy and found myself suffering with a slump every evening when I finished work. After only a week of taking these tablets I already noticed a difference. My energy levels improved, motivation to get up and go for a walk or a class in the evenings had returned and my overall mood had changed for the better.”

Arnica tablets Claire says: “Weleda Arnica Tablets were a great benefit to me after I got a wisdom tooth removed. I had very little swelling and no bruising. The healing process was very fast.”

Soy candles

Workout protein

Body cream Deirdre says: “Seavite Moisture Body Cream is a luxurious, organic cream that comforts and renews even the driest skin. It is suitable for even the most sensitive skin.”

Facial wash Carmel says: “As a mother of two teenage boys I really love Dead Sea Magik Mild Exfoliant and Facial Wash. They are convenient to use in the shower and seem to be keeping outbreaks at bay.”

Grainne says: “Emma’s So Naturals Eco-Soy Candles are made using only pure essential oils. Everything from the packaging to the scent is divine. They are clean burning and long lasting and are free from paraffin, perfume, synthetic fragrance and artificial dyes. They have a really delicate scent which isn’t overpowering at all. There is a wide range of scents available, my favourite would have to be Lemongrass.”

Probiotic supplement

Bean burgers

Michelle says: “Dr Wolz KinderImmun Powder is ideal to give kids going back to school as a fab immune-boosting supplement. It contains beta-glucans, colostrum, vitamin C and more... it’s a winner in my book.”

Claire says: “The Goodlife bean burgers are a tasty alternative to your normal burger. They are coated in a light spice and full of different beans and flavours inside. Paired with sweet potato chips, they are a really tasty, filling meal.”

Natural bath salts Grainne says: “Dead Sea Magik Bath Salts are my go-to product when I am looking to relax and unwind after a long day. I find them great for relieving aching joints and muscles. I like to add a few drops of Atlantic Aromatics lavender essential oil also as I find the two products work well together in promoting a good night’s sleep.”

Sales and display assistant Michelle Rooney, allergy testing expert Deirdre Parle, nutritional therapist Davina Dowling, accounts and admin Carmel Devereux, social media and sales expert Jenny Sludds and owner manager Matt Ronan of Evolv in Enniscorthy, Co Wexford review a magnesium supplement, workout protein, skin wash, antioxidant and body cream.

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Davina says: “My favourite probiotic at the moment is from ProVen Probiotics – it includes zinc and selenium as well as high strength friendly bacteria. I found this product particularly good for energy as well as digestive health.”

Immune booster

Antioxidant Deirdre says: “I love Quercetin. It’s an antioxidant that fights inflammation, hay fever, allergies, asthma, skin disorders, gout, stomach ulcers, high cholesterol, heart disease – the list is endless.”

Energy support Matt says: “Without a doubt my number one product for energy support is Source of Life Gold which I take every day and find there is nothing to compare with it.”

f /rudehealthmagazine l @RudeHealthMag & /RudeHealthMag 15/08/2017 13:58

Energy low? Time to boost your immune system!

Tea Tree Oil Certified Organic & Wild Crafted

Certified Organic IE-ORG-03 EU/Non-EU Agriculture

SPECIAL OFFER: €5.50 (10ml) *while stocks last / Normal rsp: €6.50

Choose Tea Tree Oil during Seasonal Changes Highest quality Australian Tea Tree Oil from wild crafted native woodland Available In All Good Health Food Shops An Independent Irish Company Est. 1984 www.atlanticaromatics.com

Now that the days are getting shorter Dr Wolz recommends Zell Oxygen Immunkomplex for immune protection over the winter months. • Energy boosting • Helps to heal the body at a cellular level • Helps to overcome the symptoms of ‘ burnt out syndrome’ • Ideal to take when under-going intense training

CNM

COLLEGE OF NATUROPATHIC MEDICINE

TRAINING SUCCESSFUL PRACTITIONERS

A must for your children on their return to school

CHANGE CAREER Train to become a…  Nutritional Therapist  Herbalist Attend a  Acupuncturist FREE CNM ! Open Evening  Naturopath  Homeopath We also offer a Short Course in Nutrition for Everyday Living

CNM colleges in Dublin, Cork & Galway and in the UK, USA. Part time studies

01 6725036 www.naturopathy.ie

PG10,11 TRIED & TESTED.indd 11

Dr Wolz KinderImmun Immune boosting for children from 2 upwards • Essential source of colostrum, inulin, beta glucans, Vit C, D, zinc, B complex, bifidobacteria and more! • Also suitable for adults and pregnancy • A taste your kids will love! Available at leading health stores and pharmacies For more information or details of stockists contact: Rossmore Health 048 8676 9873 info@rossmorehealth.com

15/08/2017 13:58

rude | reviews

TRY THESE!

... from your local health food shop!

Child-friendly vitamins Optima Junior Multi Plus is (as the name suggests) a multivitamin and mineral supplement plus other important nutrients. This delicious, wild strawberry and vanilla-flavoured chewable child-friendly bear-shaped tablet is specially formulated to help provide essential nutrients. It’s nutritional insurance for children – especially fussy eaters. With 22 active ingredients, it’s not just your average ADC&E formula, so make sure they don’t miss out! www.optimah.com

Super-shine shampoo

Crisp, crunchy sauerkraut Raw Health Organic Sauerkraut is made with fresh fermented cabbage, sea salt and nothing else. It is kept raw and unpasteurised to preserve the beneficial live bacteria and enzymes. Mildly flavoured and refreshing, with a crisp, crunchy texture, it is perfect added to salads, as a side dish or for topping on vegetarian hot dogs and burgers. www.rawhealth.uk.com

JĀSÖN® Super Shine Apricot Pure Natural Shampoo gently and effectively removes dirt and unwanted build-up, restoring your hair’s natural glow and bounce. Shine-enhancing apricot oil smooths hair cuticles for a perfectly reflective brilliance, while wheat protein and aloe vera replenish moisture from the root to tip. Priced at €8.09. www.jasonnaturalcare.co.uk

Magnesium for kids Magnesium deficiencies are becoming very common in children and can lead to many issues including poor sleep, irritability, anxiety and hyperactivity to name a few. MAG365 Kids Magnesium comes in delicious passionfruit flavour and can be added to your child’s favourite beverage. Contains zinc plus vitamins C, D3 and K2 for healthy bones and teeth! Priced at €19.95 for 150g. www.mag365.co.uk

Kind on skin! The award-winning Pure Armour: Explorer is Salt of the Earth’s first scented natural deodorant spray for men. 100% natural, with a clean just-washed fragrance, Pure Armour won’t suffocate your pores like traditional antiperspirants, but inhibits the growth of odourcausing bacteria. No nasty chemicals, no white marks! Approved by the Vegetarian and Vegan Societies. www.crystalspring.co.uk

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Brighter skin from within Efamol High strength Woman Pure Evening Primrose Oil contains 11% omega-6 GLA*, harvested from the exclusively grown Efamol Rigel® plant and known for alleviating skin sensitivity and inflammation. Give your skin a boost from within with the high dose of essential fatty acids it deserves and leave it plump, bright and glowing. Trust in Efamol, who have led the field in scientific research for over 30 years to create its carefully formulated range of health supplements. www.efamol.com *Gamma Linolenic Acid. Food supplements are not intended to replace a balanced diet and healthy lifestyle.

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Skin bee brighter Antipodes Manuka Honey Skin-Brightening Light Day Cream features worldfamous manuka honey which is hugely beneficial in nourishing, firming and smoothing skin. The cream also contains the antioxidant compound Vinanza grape as well as kiwi, bee venom, mamaku black fern and peony flower for the ultimate skin-bright finish. The texture is light, easily absorbed and skin feels silky afterwards. Suited to most skin types, especially oily, it is priced at €49.99. www.antipodesnature.com

Organic artisan teas Explore the world of fine organic teas with Dragonfly Tea. Sourcing and making artisan teas for over 100 years, Dragonfly travels the world to bring you delicious organic teas such as aromatic Moroccan Mint green tea, delicate Swirling Mist white tea and naturally caffeine-free Honeybush. www.dragonflytea.com

Soothing stomach relief Natural silicol®gel provides relief for gastrointestinal discomfort and the symptoms of IBS. The gel forms a soothing coating over the lining of the stomach which adsorbs irritants and toxins allowing these to pass through the body naturally. Users typically report relief from symptoms such as diarrhoea, flatulence, reflux and heartburn. Priced at €9.75 for 200ml. www.silicol.ie

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Available from Health Stores

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rude | reviews

TRY THESE!

... from your local health food shop!

Delicious nut butter This Matcha Green Tea Nut Butter is a delicious alternative to dairy butters or sugary spreads. This sensational nut butter combines the health benefits of matcha with the delicious sweetness of lime. It is handmade from a cashew base, with matcha powder, lime oil, maple syrup and peach kernel oil. www.wildenuts.com

Unique formulation for joints Optima Joint Complex Gel is a carefully designed formulation that may help to maintain healthy joints, bones, muscles, tendons and ligaments. Glucosamine is well documented for its positive effect on joint health and in this unique formulation is combined with Devil’s Claw, MSM, menthol and essential oils. Initial application creates a pleasant cooling effect due to the menthol content, whilst the essential oils aid circulation to the skin, resulting in a warming sensation. www.optimah.com

Your daily “D” Nature’s Answer Vitamin D3 Drops in extra virgin olive oil offers 4000IU per serving. The vitamin D is presented as cholecalciferol, sourced from lanolin. The product is gluten-free and free from alcohol, preservatives and sweeteners. One bottle supplies 240 servings and is priced at €20.54. Nature’s Answer is the pioneer of low alcohol and alcohol-free liquid herbal extracts, since 1972, unconditionally guaranteed. www.kijaniliving.com

Omega oil for kids Back to school? Give your kids a head start with Paradox Omega School. Just one chew a day contains the omega oil from one portion of oily fish, providing high strength EPA and DHA to help concentration plus natural vitamin D3 for bone health. This natural lemon chew is the easy way to get your child to eat oily fish! Priced at €9.99 for 30 x 990mg. Made in Ireland. www.paradoxoil.com

Making history in Ireland Hempture is a small, highly specialised company based in Ireland. Its primary mission is to bring high grade organic cannabidiol (CBD) oil and hemp products to the people of Ireland. The strict organic production allows the CBD oil to be of the highest quality on earth. Products include Hempture CBD oil and Hempture CBD Capsules. www.Hempture.ie

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PROMOTION

Heart health in your hands C oronary 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 disease. Shockingly, four out of five people over 45 years have high cholesterol, and two thirds of these are untreated. Scientific research has shown that plant sterols included with a heart healthy eating plan is a safe and effective way to lower cholesterol naturally.

Plant sterols lower cholesterol Did you know that plant sterols work by blocking the absorption of cholesterol in the small intestine? Plant sterols help prevent cholesterol from being absorbed, which can lower LDL ‘bad’ cholesterol without negatively impacting HDL ‘good’ cholesterol. Including 1.6g plant sterols a day is scientifically proven to lower cholesterol. In March 2015, a new scientific study showed very positive research results, proving that Zerochol plant sterol tablets are an effective treatment for cholesterol management.. Taking two Zerochol tablets daily resulted in 12% reduction in total cholesterol and 17% reduction in LDL cholesterol. Zerochol was shown to increase HDL cholesterol and reduced triglycerides by a massive 17%, another risk factor for heart disease.

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that increased intake of EPA and DHA enhance overall cardiovascular function. Omega-3s have been found to improve numerous heart disease risk factors. They help to reduce blood pressure, reduce triglycerides and improve blood circulation. Omega-3 has also been shown to increase HDL cholesterol which removes bad cholesterol from the body.

Heart health program Take omega-3 for a healthier heart

Omega 3s support brain, eye and heart health throughout life. The really important fatty acids are the essential fatty acids because the body cannot make them and they must be obtained daily through diet or supplementation. Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. A massive 89% of Irish people are not consuming sufficient oily fish in their diet, so often there is a need to supplement with a good quality omega-3 product. There is more scientific evidence behind the cardiovascular benefits of fish oil than any other nutritional supplement. Thousands of clinical studies have shown

While Zerochol is very effective at lowering cholesterol on its own, it has been shown that following a heart healthy diet and lifestyle may further contribute to healthy cholesterol levels and improve your overall heart health. Changing habits is never easy, so we’re delighted to introduce a new FREE online support program that provides daily diet and lifestyle tips to support your cholesterol lowering efforts. Sign up for the free six week cholesterol program to receive daily e-mail updates with information relating to heart health, cholesterol, healthy fats, sugar and how it relates to high cholesterol, how to increase fibre to manage cholesterol plus lifestyle tips, recipes and healthy snack ideas. Check out zerochol.ie.

Drop into your local health food store for more information about Eskimo-3 and Zerochol.

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rude | celebrity

Keane on health

Lorraine Keane is one of Ireland's most popular and experienced broadcast journalists. She is also the creator of the award-winning Keane On Style Fashion, Health & Beauty Roadshow. Over a career that spans 20 years she has presented shows for RTE, TV3, UTV, ITV and Sky One. Lorraine is an IFTA nominated broadcaster, winner of The Peter Mark VIP Style award and Celebrity Mother of the Year award. A huge supporter of charities, she is currently a volunteer with Make A Wish foundation, World Vision Ireland, Breast Cancer Ireland, Crumlin Children's Hospital and The Down Syndrome Centre.

WHAT SORT OF EXERCISE DO YOU DO TO KEEP IN SHAPE? I do pilates twice a week and try to do it at the weekend too. Instead of taking the lift I take the stairs, I walk to the shops instead of driving, and we have two small dogs who need lots of walking. I am a strong believer in keeping moving and not taking the easy way out. I have always been conscious of exercising and love exercise with a purpose, like running errands on foot so you get to tick boxes. I have been cycling a lot this year in and out of town. WHAT SORT OF FOODS DO YOU EAT TO STAY HEALTHY? I’m not hungry until 11am but if I have to go out I will make myself have a slice of brown toast and tea. I like sourdough toasted with chopped tomatoes, avocadoes, salt and pepper and olive oil. Or a poached egg on toast. I have a capuccino at 11am. At lunchtime I will go for a wrap or sushi. I always say I would rather have a good sandwich than a bad meal because I love sandwiches. In the car I carry fruit, nuts and almonds but as a rule I try to avoid snacking because I think I enjoy my meals more without snacks. My favourite meal of the day is dinner. We don’t have a deep fat fryer and rarely eat convenience foods. Myself, my husband and our two daughters are real foodies and will eat anything. So I enjoy cooking and trying out new things. We eat ovenbaked fish quite a lot, we love to make sushi and Indian or Thai food with boiled rice. At the weekend I always cook a roast. I never eat dessert. I am health conscious but I don’t over-fuss about food. I think everything in moderation is a good thing. I think of alcohol as like liquid cake, so I try not to overdo it.

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DO YOU TAKE ANY NATURAL SUPPLEMENTS? I was on antibiotics at easter and after that was advised to take a probiotic, so I am going to keep that up. I take Cleanmarine MenoMin every day – it is essentially a supplement for menopause with omega-3 krill oil, vitamins B1, B2, B6, B12 and D3, as well as rosemary extract, soy isoflavones, folate and biotin, but it’s not just suitable for women over 50. It helps to balance your hormones which can really help women of all ages, especially over 35. After I had been taking it for a month I really noticed a difference – I felt more in balance with less mood swings, I am less irritable, experience less interrupted sleep and tiredness and have better energy levels. I can really say it works.

PHOTOGRAPH BY BARRY MCCALL. HAIR BY TORI KEANE AND MAKE-UP BY BECKY KEANE AT DYLAN BRADSHAW. INTERVIEW LUCY TAYLOR

DO YOU EVER WORRY ABOUT YOUR HEALTH? Yes, since my daughters were born and I became a mother I have had a fear of not being around for them. I want to be really healthy and live a really long life like my grandmother. HOW DO YOU RELAX WHEN YOU ARE NOT IN THE PUBLIC EYE? I am a pretty relaxed person. I like to cook and get friends and family over. I jump on my bike, walk on the beach with our dogs and I enjoy travel and going to restaurants with my husband. DO YOU HAVE ANY HEALTH TIPS FOR RUDE HEALTH READERS? Keeping healthy is a combination of exercise and nutrition and I really believe in everything in moderation. As for life in general you can have everything, but not at the same time.

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rude | celebrity

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Rudimentaries |

Where the

heart is September is Irish Heart Month, so how can you look after your heart and your health?

ardiovascular disease is the number one killer in Ireland, a sobering thought for us all. However, the good news is that you can follow a healthier lifestyle and decrease your risk of developing problems. Janis Morrissey is Health Promotion Manager with the Irish Heart Foundation. “Positively, 80 per cent of heart disease and stroke is preventable through healthy lifestyles such as healthy diet, active living, not drinking to excess and not smoking,” she says. “High blood pressure is the number one risk factor for stroke and because it is silent, the only way to know if it is high is to have it checked regularly. “Your risk of having heart disease or stroke is increased by certain things in

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your lifestyle which you have the power to change, for instance quitting smoking will almost halve your chances of having a heart attack and stroke regardless of how long you have been a smoker. Having a healthy diet with plenty of fresh foods is key to good health and helps to manage a healthy weight. Being overweight increases your risk of high

blood pressure and diabetes which ultimately increases your risk. Eating too much salt can also increase your blood pressure and we recommend avoiding adding salt to meals or eating too many processed foods.” Sally Smith of Open Sesame health store in Gort, Co Galway gives advice to customers on heart protection: “exercise is crucial; eat a Mediterranean diet with plenty of fish and vegetables; walnuts have a protective effect and eat as many organic eggs as you like – just don’t fry them; also fats in general are not the enemy – just cut out the refined processed foods. Look out for a cardiovascular supplement that contains arginine which helps synthesise nitric oxide and can help prevent plaque build-up.” “There are various supplements which www.rudehealthmagazine.ie

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This September during Heart Month the Irish Heart Foundation will be focusing on stroke prevention A simple test can help you recognise if someone has had a stroke: Facial weakness – can the person smile? Has their mouth or eye drooped? Arm weakness – can the person raise both arms? Speech problems – can the person speak clearly and understand what you say? Time – call 999 for an ambulance if you spot any one of these signs. Every minute counts. Don’t wait for the symptoms to go away. Know your Eircode so that emergency services can find your home or workplace instantly.

help with the heart,” says John Halpin of The Health Store in Dublin’s Liffey Valley. “Fish oils have a blood thinning action and can help reduce blood pressure. CoQ10 is an essential coenzyme which can be depleted by taking statins, and would be recommended to

anyone taking statins (after talking to your doctor). Hawthorn is a herb which helps with blood pressure. My lifestyle advice to help heart health includes a diet with a lot of fresh fruit and vegetables; plenty of oily fish, and cutting down on fatty meats. Regular exercise is also recommended.”

The benefits of exercise Like any other muscle in the body, the heart needs physical activity to keep in good condition. Thirty minutes of exercise five days a week is all you need and the benefits are huge. Regular physical exercise can: n Prevent high blood pressure n Reduce and control high blood pressure n Help to raise the level of good cholesterol in the body n Help manage blood sugar levels n Help reduce overweight and obesity n The best exercise for heart health is aerobic and this includes walking, cycling and swimming.

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rude | health

Back to school

BUG ALERT! How to avoid term-time bugs and fight off colds and flu, plus soothing remedies to aid relief

BACK TO SCHOOL The kids are heading back to school and it’s time to start thinking about boosting how to prevent coughs, colds and other nasty bugs that are all too easily shared. “Children love to touch everything which includes rolling around on the floor getting dirty; this is a sure-fire way to pass on germs,” says Jacqueline Newson, a nutrition and health assessor with Abundance and Health. “Combine this with an increase in bugs that flourish in cooler weather and they’re guaranteed to pick something up, which of course they lovingly bring home to share with you!” “Children are in close proximity in classrooms combined with seasonal

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changes, central heating and less fresh air allowing germs to spread more easily,” agrees Ellen Cox of Irish essential oil company Atlantic Aromatics. “It is essential to remember that we do become more exposed to viral infections during this period, and if a child has any symptoms of a viral infection then they should take time off school to prevent spreading it around,” says Egzona Makolli, a nutritionist at Kinetic.

ADDED PROTECTION “Hand hygiene is important especially if someone has a viral infection,” says Egzona Makolli. “Make sure that they wash their hands frequently, particularly after coughing or sneezing as this helps

prevent spreading any germs around. It is important to know that ‘flu viruses can survive up to 24 hours on hard surfaces, so parents should aim to keep on top of disinfecting surfaces. If a family member has a cold or ‘flu they should have bed rest to prevent exposing the virus to the rest of the family.” “Diffusing essential oils is a practical approach during seasonal changes and winter months,” says Ellen Cox. “I would recommend using an electric aromatherapy diffuser with a timer for optimum results – on for 30-60 minutes and off for the same period. This can be set for the morning before going to school and in the afternoon/evening. Oils such as bergamot, eucalyptus, lavender,

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rude | health

IMMUNE BOOSTING “The best way of preventing a cold is to boost your immune system and that of your children,” says Bernadette Cass of the Fruit n Nut place in Portlaoise, Co Laois. “There is a lot to be said for a healthy balanced diet, most of us already know this so it’s putting it into practise that can be the hard part. Think colour when doing your grocery shopping - green, red, orange, yellow i.e. broccoli, kale, spinach, bok choi, leeks, green beans, peas, Brussels sprouts, Swiss chard, peppers, butternut squash, sweet potatoes. Many of these ingredients can be discreetly added to soups, stews, casseroles and smoothies for children, or roasted in the oven as ‘chips’. The same applies to the many different fruits that are in season.”

lemon, lemongrass, niaouli, ravensara, rosemary, thyme and tea tree would be a good choice.” “Keep rooms aired – dry stuffy environments promote viral transmission; wipe surfaces with anti-bacterial products; use tissues that can be thrown away immediately; avoid crowded places where risk of infection is greater; wash your hands frequently and avoid touching your nose, eyes and mouth when in contact with a cold sufferer,” says Jacqueline Newson.

COPING WITH A COLD So what can you do if you have already been bitten by a bug? “Lavender and tea tree oils together in a bath, foot bath or applied as a body

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oil may help to shorten the duration of a cold,” says Ellen Cox. “Always dilute essential oils before adding them to the bath or applying them to the skin. Add approximately 5 drops of lavender or tea tree essential oil to a tablespoon of vegetable oil for skin applications or if adding to the bath. For a non-oily bath use the same dilutions in full fat milk.” “Try herbal remedies such as echinacea and garlic – these have antiviral and antibacterial properties

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rude | health

NATURAL IMMUNE SUPPORT Aloe vera – “has immune- boosting and anti-viral properties, is a good all round tonic and as a booster during any infection,” Bernadette Cass. Beta-glucans – derived from mushrooms, can boost a weakened immune system. Vitamin C – “studies have shown that viruses cannot survive in a vitamin C-rich environment,” Bernadette Cass. and have been used traditionally for centuries,” says Jacqueline Newson. “Elderberry has long been used for immune-boosting properties,” says Egzona Makolli. “Studies have shown that components in elderberries may help reduce swelling in mucous membranes and help relieve nasal congestion.”

THE ROLE OF FRIENDLY BACTERIA “Healthy bacteria in the gut produce substances that protect the gut lining and stimulate the immune system,” says Jacqueline Newson. “A recent study suggests that a daily probiotic supplement may help to reduce the occurrence of cold and ‘flu-like symptoms in children by 50% or more. Fermented foods such as yogurt, pickles and kefir help friendly bacteria to grow and flourish.” “Probiotics are beneficial bacteria that have been shown to boost immunity, improve your digestion and increase your resistance to infections,” says Bernadette Cass. Choose a friendly bacteria supplement that contains at least three billion viable bacteria per capsule.

BEE POWER Obviously not suitable for those with a bee allergy, bee propolis can be a real help in the fight against the seasonal common cold. Essentially the gummy stuff collected by bees from certain plants, propolis is used to seal the hive and has reputed antiviral properties and is rich in bioflavonoids. You can buy it in your local independent health store as a powder, granules, capsule, extract or tincture. Bee propolis is also useful in the treatment of burns and cuts; cold sores; dermatitis and acne; sore throats or inflamed tonsils and relief for arthritis and other joint pain.

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Vitamin D – “Vitamin D deficiency has long been associated with an increased risk of ‘flu virus. Maintaining adequate levels of vitamin D year-round is an important part of achieving strong immunity,” Bernadette Cass. Echinacea – works to support your immune system. Elderberry tincture or syrup – “Elderberry has been demonstrated to inhibit the adhesion of the (‘flu) virus to the cell receptors. When the virus is inhibited from entering cells, it cannot replicate itself and this can lessen the seriousness of the infection,” Bernadette Cass. Herbal teas – “many of these can be soothing on a sore throat or for respiratory infections. Useful ones to try include ginger, peppermint, eucalyptus, elderberry and Echinacea,” Bernadette Cass. Manuka honey – look for the UMF logo to guarantee anti-inflammatory properties. Olive leaf extract – an antioxidant-rich immune supporter. Selenium – the antioxidants in selenium can help the body fight a cold. South American fruit camu camu – has amazingly high levels of vitamin C. Zinc – can help fight infection and shorten the duration of a cold.

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rude | experts

Expert health

Your questions answered

Heart health

Dr Daniel Jones is Director of Research and Development at Revive Active Products www.reviveactive.ie

I am in my 50s and I worry because there is a history of heart problems in my family. My father died quite young from a heart condition and I have been advised to be really careful. Other than not smoking, taking regular exercise and a healthy diet is there anything I could be doing to help my health? John* from Derry DR DANIEL JONES REPLIES: A healthy diet and regular exercise is the foundation to a healthy body and healthy heart. However, a healthy diet does not necessarily ensure we are getting the nutrition we need to keep our hearts healthy – due to many factors changing in the way we produce, transport and store food. Therefore, those predisposed to heart conditions genetically should focus a bit more on healthy heart nutrition to keep our bodies optimal. Coenzyme Q10 or CoQ10 is a powerful nutrient contributing to heart health. CoQ10 was actually discovered in the heart and is a nutrient required by the body to make energy for the heart, as well as acting as a powerful antioxidant to protect our bodies from the damaging effects of free radicals. A great combination with CoQ10 for heart nutrition is arginine and citrulline. These two nutrients significantly improve cardiovascular health by helping blood vessels to open and stay elastic. Focusing on the nutrition of the heart, through natural nutrients like CoQ10 for heart energy and arginine and citrulline for improved circulation and blood flow, we can utilise natural powerful nutrition to protect one of our most vital organs. *Not his real name

Joint support

Esther Mills-Roberts is a nutritional biochemist and registered nutritionist. She writes for many health publications, and lectures about nutrition and wellbeing

I’ve been taking cod liver oil for years for my joints, but wonder if there’s anything else I should consider as well? I’m sure our damp climate doesn’t help as I’ve noticed I tend to get more niggling aches and pains in my fingers and knees especially in the winter months. Jane* from Co Kerry ESTHER MILLS-ROBERTS ANSWERS: Good old cod liver oil – rich in vitamin D, which forms part of the bone matrix, and essential fatty acids which help to maintain healthy joint mobility. This popular supplement is a joint-health mainstay, often taken alongside glucosamine. Research is also showing that collagen could be a helpful addition to your supplementary regime. Whilst people before us might have tried gelatine to ‘keep things strong’, modern manufacturing technology has refined and purposed collagen into an effective supplement to support the joints and surrounding tissues. However, it’s important that you choose a good quality collagen that’s absorbed in the intestines and incorporates well into the cartilage tissue. This is especially useful as people get older, where cartilage degeneration can result from wear and tear on the joints and the weakening of the tendons and ligaments supporting the joints. Research shows that providing collagen peptides in the diet might help to maintain healthy cartilage structure and formation. What’s more… this isn’t just for people in older years. Trials on collagen intakes in sports people have found that supplementation can also be useful, helping to maintain joints that are supple, flexible, and supported, making it a useful addition to many people’s diets. *Not her real name

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“SINCE TAKING REVIVE ACTIVE I’VE NOTICED THAT I’VE GOT MORE ENERGY IN MY LIFE AND A BIT MORE SPRING IN MY STEP. I’VE ALSO NOTICED MY SKIN, MY HAIR AND MY NAILS ARE STRONGER THAN THEY USED TO BE.”

PAULA RADCLIFFE, World Record Holder of the Women’s Marathon AVAILABLE IN ALL GOOD HEALTH FOOD STORES NATIONWIDE ORDER ONLINE WWW.REVIVEACTIVE.COM

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rude | looks

Gentlemen, please!

There are real benefits for men in choosing natural skin and haircare products. Rude Health magazine finds out what is available

In your local health store “Due to an increase in demand for men’s toiletries, we now stock a wider range of personal care products for men than we ever have,” says Niamh Larkin, skincare specialist at Evergreen health foods. “Face care for him includes moisturisers, scrubs and washes and shaving products (think natural shaving creams, aftershaves and beard oils) across a number of wellknown brands. In body care we stock natural deodorants and shower gels, as well as bathroom essentials like natural bristle nail brushes and sponges. Hair products include natural shampoos and hair styling products such as modelling waxes and natural hair gels.” “Our male customers would buy a number of skin products including body washes, shaving products, such as shaving oil and deodorants,” says Siân Eustace of Healing Harvest in Kinvara, Co Clare. “Having said that, there is a definite market for moisturiser for men too, as well as many more men being conscious of using a sun factor, which is also available in more natural forms. Some of the men’s ranges offer streamlined products such as a body wash combined with shampoo or a combined body lotion and facial moisturiser.”

COMMON SKINCARE ISSUES – SOLVED “For men one of the major issues is going to be the use of deodorants and I have been working on getting an all-day solution for quite some time,” says Matt Ronan of Evolv health store in Enniscorthy, Co Wexford. “First use a loofah type sponge in the shower and properly cleanse and exfoliate the underarm area so that you are removing all of the dead skin which may carry over some odour from the previous day. Then when you are dried off and about to apply your chosen natural deodorant a quick squirt of colloidal silver to the underarm area can make the deodorant last for an extra few hours. “Another area where natural products shine for men is in shaving foam. Here the use of the lather from a good handmade natural soap can be hugely less irritating to the skin for many men and I regularly advise this to my customers. It can be a game changer for teenagers who have sensitive skin and when they begin to shave find that the abrasiveness of a conventional shaving foam can create a huge amount of redness and irritation. “Men who are engaging in sport outside such as cycling and running should use an organic sun factor on the face to protect skin from the ageing effect of the sun’s rays. Men are often oblivious to the sort of damage that the sun will inflict on skin when spending considerable hours outdoors.”

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ONLY GOODNESS

GOES INTO OUR HAIR CARE,

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HAIR LOOKING ITS HEALTHIEST

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rude | looks

“The most popular products from our men’s range would be face care products,” says Niamh Larkin. “Although hair and body products are gaining popularity, we sell more moisturisers and shaving products than anything else.”

Natural properties “Most men’s skincare products will contain aloe vera as an ingredient and this is because of its soothing properties,” says Niamh Larkin. “Aftershaves, moisturisers and hair gels tend to contain either aloe vera gel or aloe leaf powder, be it for product texture (in hair gel) or for its deeply moisturising and calming properties (in aftershave). Any essential oils that are added to men’s skincare tend to be of a woody or musky nature – think sandalwood, sage and rosemary. These give a more masculine aroma than the more floral undertones often present in standard skincare essentials.” “Our skincare offerings are often

certified organic and are missing many of the less kind chemicals found in mainstream ranges,” says Siân Eustace. “Naturally-occurring ingredients such as essential oils and plant gels and oils are used in the products.”

Male vs female products “The most notable difference between men’s and women’s skincare is probably the aroma,” says Niamh Larkin. “Men’s skincare products tend to include muskier scents than those marketed towards women. Essential oils added to men’s skincare are often in there for more than just the smell. Sandalwood oil, for example, is often

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added to men’s anti-ageing products not only for its woody scent but also for its ability to tighten and firm the skin while also soothing irritation or redness. It is also known for its ability to heal the skin, making it an ideal candidate for men’s aftershaves. Rosemary’s anti-inflammatory properties make it an optimal addition to aftershaves and moisturisers. It is also beneficial in reducing skin conditions from eczema to acne and it even gives the skin a healthy glow.” “The main difference between male and female products seems to be the more streamlined nature of the ranges,” says Siân Eustace. “There would also be a difference in the essential oils used to fragrance the products – men’s products often use oils such as cedar or sandalwood.” “Because men’s skin is often tougher than women’s, softening ingredients like aloe and chamomile are popular alongside the essential oils,” says Niamh Larkin. “Shea butter is a great all-rounder for men. It locks in moisture when applied to the skin so it works great as a hand cream for manual workers but can also be used as a shaving oil or intensive moisturiser.”

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Eye eye

Long live the (fake) tan

Sun-kissed skin can last long after the summer rays have gone. Faking it is the best way to perfect your bronzed goddess look all year round, and especially as a pick-me-up in the post-summer slog. Lavera’s Organic Self-Tanning Body Lotion is the ideal natural solution. It contains nourishing organic macadamia, organic jojoba and organic shea butter to keep skin soft and smooth as you tan. The tanning effects develop within four to five hours and will leave you with a gorgeous, streak-free look.

Go with the flow

Yoga lovers rejoice – aromatherapy brand Primavera has launched two new products aimed at all those who love a good namaste. They’ll be no more slightly whiffy downward dog because the new Primavera Yoga Mat Spray is a fresh and fruity spritz designed to free your mat of germs and nasty smells, while at the same time deepening your sense of calm and awareness. The new Yoga Flow Blend is for use in diffusers and aroma stones to help harmonise your environment and support conscious breathing. An essential yoga duo for your next sun salute, we think you’ll agree.

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The skin around your eyes is super sensitive - and it’s easy to understand why when you think that it’s 6-10 times thinner than the skin on your face. Of all the areas you should go natural, under your eyes is number one. Looking after your peepers is easy with our top three tips: 1 Avoid chemicals The thin skin in this area absorbs product into the bloodstream quicker than a thicker part - avoid chemicals around the eye as it’s likely to be more sensitive to any nasties in there. 2 Use chamomile tea bags Chamomile has long been known for its anti-inflammatory properties, and using tea bags under your eyes will help soothe the skin. Put two chamomile tea bags in steaming water, wait until they have heated then take them out to cool. Once cool, relax and leave them on your eyes for 5-10 minutes. 3 Try Q10 cream Coenzyme Q10 stimulates and energises skin cell regeneration and prevents early ageing around the eye. Lavera Anti-Ageing Eye Cream is completely natural and organic with Q10, organic mallow and organic shea butter to moisturise skin.

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More than just make-up

benecos is available from health shops and online

www.benecos.ie

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Keep up to date with our latest beauty news... Vegan beauty The rise of vegan and vegetarian living is fantastic, and there are now more and more shops, cafes and restaurants creating great vegan offerings. But what about vegan make-up? With World Vegan Day coming up in November, we wanted to shout about Benecos – the best cruelty-free brand around in our book. As crueltyfree brands go, it’s hard to beat with 72% of Benecos products now certified as vegan and 100% completely cruelty-free. We love it and we think you’ll love it too but just to make extra sure we asked our expert reviewers to give the new range a try this month. Have a read of what they thought and then enter our giveaway for your chance to win the lot!

Review Panel We’ve recruited a panel of beauty devotees to review products for you. This issue, they try out a range of natural and cruelty-free make-up from Benecos. Benecos Natural Quattro Eye Shadow in coffee and cream “This eyeshadow set is easy to apply and blends well. The palette includes good neutral colours in both matte and shimmery shades. It’s nice to discover a new brand of cosmetics with good cruelty-free, organic credentials,” Mairead, Dublin

“It has a light soft feel and is easy to apply. The colours are good and give good coverage. It lasted well through the day,” Suzanne, Co Tipperary “This eyeshadow has no detectable smell, it gives good coverage and has a nice soft texture. It lasted most of the day. I like that it’s organic.” Carmel, Dublin Benecos Natural Mascara Maximum Volume Deep Black “Some years ago I gave up wearing mascara as every product I used caused irritation. This mascara performed well with good coverage that lasted all day and didn’t cause irritation,” Sheila, Ringsend, Dublin

“Deep Black lived up to its name and gave good coverage. It lasted from work through to going out for dinner,” Aoife, Co Wexford

✽ WIN!

Now it’s your chance to get your hands on this cruelty-free Benecos trio. We’re giving away a set containing a Benecos Quattro Eyeshadow in Coffee and Cream, Benecos Rasberry Lip Balm and Benecos Natural Mascara Maximum Volume in Deep Black. The ideal make-up must-haves when you make the move to go cruelty free. HOW TO ENTER

Just visit www.rudehealthmagazine.ie/competitions, tick the box for the Your Natural Beauty prize draw and enter your details. Closing date 3 November 2017. Full terms and conditions can be found at www.rudehealthmagazine.ie/compterms. www.rudehealthmagazine.ie

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“This mascara has quite a wet feel on application and takes a little longer to dry than most. It gives the lashes good coverage, colour and volume. I like the fact that it is an organic product and chemicalfree.” Suzanne, Co Tipperary Benecos Natural Lip Balm “I generally prefer lipstick because I like a matt effect but I must admit I liked the nourishing feeling of the balm. It lasted for about an hour after application.” Carmel, Dublin

“I loved the raspberry scent of this lipbalm and it felt like it was really doing my lips good. I refreshed it every two or three hours for a raspberry hit!” Aoife, Co Wexford “I liked this lip balm because it’s easy to apply without a mirror.” Sheila, Ringsend

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GLORY CROWNING

Injecting colour for a different look each season is a great way to give yourself a boost and feel great, especially in the colder autumnal months. This isnâ&#x20AC;&#x2122;t so easy if you use chemical-based hair colour.

ach time you colour your hair it strips it of all the natural oils and leaves it dry and frizzy. But there is a natural alternative â&#x20AC;&#x201C; Herbal Hair Colours from Khadi are created using pure Indian herbs formulated to Ayurvedic principles. These unique products are kind to your hair, the colour wraps around each strand to give all over natural colour, even on greys. As Khadi hair colours do not contain any peroxide, ammonia or artificial dyes they are gentle on your hair and scalp while naturally conditioning to give healthy hair.

Seeing red

Auburn locks are always the most popular look come autumn. Adding orange and red tones to your hair brings warmth and livens up your hair. Khadi Herbal Hair Colour with henna, amla and jatropha will turn light hair orange and red, and dark hair an intense mahogany. The addition of amla and jatropha gives the hair a darker colour than just henna on its own for dramatic and lasting results.

Gloss it over

If you are after a more subtle look then henna can help gloss the hair for shine and a healthy shine. Brunettes can use Khadi Herbal Hair Colour in natural hazel to add a rich gloss without any red tones. Use a shade similar to your own and think of it as the ultimate conditioner. Your hair will feel thicker and gleamming with health. Of course, once youâ&#x20AC;&#x2122;ve achieved your desired shade the best way to maintain it is with a natural shampoo and conditioner such as the Lavera Colour and Shine Shampoo. It is ideal for helping maintain colour treated hair, added shine and keeping it in perfect condition and retaining those new hues for longer. And if your hair needs a boost in between colours, try Fair Squared Coconut Hair Oil. It contains fair-trade coconut oil, vitamin E, soy and argan oil to restore moisture and keep those tresses soft and manageable.

Over to the dark side

Henna is ideal for developing a rich, deep colour that will leave hair glimmering. The most dramatic of these colours is the Khadi Herbal Hair Colour in blue black. This henna gives the hair an air of indigo and turns dark hair into a shimmering mass of blacks, blues and dark purples.

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Colouring your hair with Khadi Herbal Hair Colours is so easy to do at home, hereâ&#x20AC;&#x2122;s our Step by Step guide: 1. Apply to dry, unwashed hair 2. Apply cotton wool to hairline to avoid colour leaking onto skin. 3. Put the Khadi Powder into a bowl and mix to a thick paste with warm water. Mix for 3 minutes 4. Apply generously to the full length of hair. 5. Use a plastic wrap, shower cap and a dark coloured towel to retain warmth. 6. Leave on for 30 minutes to two hours depending on desired colour. 7. Fully wash out with warm water. 8. For best results shampoo after 48 hours A strand/patch test is required before application to determine suitable shade and time length to leave the colour on the hair for.

Comprehensive instructions are included with each purchase.

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A touch of

indulgence

Take time out to treat yourself to a long soak and you’ll feel much better for it

ometimes finding time to treat yourself can prove tricky – busy lives and family demands means time to treat yourself can be scarce. But make time to indulge and you will feel better. After a busy and stressful week, a deep bubble bath could be just what the doctor ordered.

Natural treats

Run a deep hot bath and don’t scrimp on the smellies – Lavera Bath Sea Salts in Organic Almond Milk and Honey is ideal for soaking off a hard day and unwinding. If a hot shower is more your thing, try Lavera Charming Blossom body wash. The blend of organic mallow and white tea is a smell sensation and leaves your skin feeling soft and pampered. Whatever you choose, a Forsters Silk Sea Sponge is the softest

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natural sponge you can get your mitts on. It can be used for face and body to leave you feeling perfectly scrubbed clean.

your face needs a treat too. Popping a Primavera Intensive Seed Oil Capsule and smothering over your face make the ideal postbath treat for your skin.

Treat your skin

Mani me

As you get out of your bubble bath or hot shower, slather Khadi Centella Body Oil over damp skin to give your skin a treat. It’s made with essential oils to help keep your body and mind in harmony, while nourishing your skin at the same time. For those who prefer a tropical scent, treat your skin with Fair Squared Coconut Body Lotion. It’s rich in natural minerals and antioxidants to do your skin all kinds of good, plus there’s essential fatty acids to rejuvenate and keep skin supple. With your body perfectly moisturised,

Bathed, skin pampered, now it’s time to treat yourself to a mini manicure and pedicure. While your skin is still soft from the bath, exfoliate to remove any dead skin and then pop on a layer of your favourite moisturiser and sit back and relax while it sinks in. A touch of Benecos Hand and Cuticle Cream is a must too. It’s the perfect time to select your nail varnish colour of choice. We’d go for Benecos Nail Polish in Desire. This plum shade is ideal for autumn and looks great on fingers and toes alike.

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lavera. natural. eﬀective. beautiful. Find the right natural product that suits your skin’s needs with lavera.

100% certiﬁed natural personal care That’s what lavera stands for - since 1987. With the 10-point quality guarantee.

lavera is available from health shops and online.

www.lavera.ie

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Butter ME UP Moisturise, moisturise, moisturise. There is no better way to keep skin supple and looking great into Autumn. We all know it’s hard to find a moisturiser to rival shea butter. Derived from the fat extracted from the African shea tree, it is rich in vitamins, minerals, essential fatty acids and antioxidants. In short that means it can help restore the skin’s elasticity and leave it feeling fully nourished. It has long been thought to rejuvenate the skin with its anti-ageing and antiinflammatory properties. Shea Butter nurtures, hydrates and protects the skin all in one go and smells wonderful too.

Fair Squared Shea Body Butter Slather this wonder butter over your body after a shower and you won’t go far wrong. It will quench dry skin and leave it feeling soft and smooth.

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Organii Shea Shower Gel Getting your shea butter hit needn’t mean just moisturising with it - try the Organii Shea Shower Gel and your skin can feel the benefits while you shower. Result.

Primavera Shea Butter The ultimate in skin nourishment. Slather it on thick and let your skin drink in all that shea goodness.

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PROMOTION

Cold comfort

No one wants to snivel or sniffle their way through the Autumn, and a little attention to your health now could keep you strong the whole winter long.

IF YOUR IMMUNE SYSTEM IS WORKING WELL n You don’t fall prey to every bug around n You throw off infections quite easily n You aren’t constantly congested n You generally feel well If you have a fully efficient immune system you will kick any bug you’re exposed to out quickly, and symptoms such as a raised temperature will not last for long. YOUR IMMUNE FUNCTION MIGHT BE WEAK IF YOU ARE: n Eating a lot of refined sugar n Eating lots of fatty, fried foods n Drinking excessive amounts of alcohol n Smoking n Not getting enough sleep n Feeling stressed and unhappy

properties. Echinaforce Echinacea Drops & Tablets were created by world renowned naturopath Alfred Vogel, who created with unique formula made from extracts of freshly harvested organic Echinacea purpurea herb AND root. A.Vogel Echinaforce Drops & Tablets are traditional herbal medicinal products used to relieve common cold and flu-like symptoms, exclusively based on long-standing use. Multi award winning for 14 consecutive years, A.Vogel Echinaforce is available as drops (tincture in 15ml, 50ml & 100ml bottles) and as tablets (42 tablets & 120 tablets).

REMEDIES FOR BATTLING COLD AND FLU Don’t let colds and flu stop you. Most people have heard of Echinacea and are familiar with its cold and flu fighting

Echinaforce Echinacea Drops & Tablets are available from local health food stores nationwide. For more information, please call our helpline on 0845 608 5858 or visit www.avogel.co.uk

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Why natural energy is safer and better When heart researchers set out to test if the vitamin-related substance, coenzyme Q10, had the potential to strengthen chronically failing hearts they deliberately chose BioActive Q10 for one specific reason: The reliable quality of this unique preparation. Energy is always in demand and dozens of people choose a “quick fix” in the form of energy drinks, but according to researchers, “just one energy drink can trigger life threatening changes to your blood pressure and heart rhythm”.

Triggers heart trouble According to the researchers, consuming a single super-sized (946 ml) can of energy beverage can spark abnormal electrical heart activity and cause blood pressure to skyrocket. Also, researchers warn, blood pressure may remain elevated up to six hours after drinking the beverages. Surprisingly, the same changes were not seen when people consumed a similar amount of pure caffeine, so the problem appears to be linked to other compounds in these drinks, for instance taurine, guarana and ginseng.

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We have Q10 in our cells Coenzyme Q10, a vitamin-like nutrient, is a compound that we have inside the energy-producing powerhouses (mitochondria) in our cells. The highest number of mitochondria are found in heart cells, which is because the heart muscle has to produce such enormous amounts of energy for its rhythmical contractions.

Stick with non-stimulants But what are the alternatives if you want to stay energised? Well, a much more prudent choice is a product like BioActive Q10 with pure coenzyme Q10 and vitamin C, which helps to reduce tiredness and fatigue and contributes to normal macronutrient metabolism in cells. This product is able to maintain normal energy levels in the body without any form of synthetic stimulants that have a negative effect on the body’s biochemistry. Vitamin C is a nutrient that has numerous functions in the human body, such as supporting the immune system and contributing to normal collagen synthesis.

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Documented in studies BioActive Q10 is tested in numerous scientific studies. Scientists generally prefer to use this specific preparation because it has excellent documentation for its quality, safety and bioavailability. Two of the most renowned studies of BioActive Q10 are Q-Symbio and KiSel-10. The Q-Symbio study was published in 2014 in the Journal of the American College of Cardiology, Heart Failure, and made headlines worldwide. The KiSel-10 study, where Swedish researchers gave BioActive Q10 in combination with BioActive Selenium&Zinc (also from Pharma Nord) to a large group of elderly men and women, was published in 2013 in The International Journal of Cardiology. The KiSel-10 study and Q-Symbio are both considered groundbreaking research and represent useful studies of how natural compounds help to maintain quality of life. For more information: www.pharmanord.ie

Q10 levels drop when we age Coenzyme Q10 is produced in the body, primarily when we are young. Levels of coenzyme Q10 in vital organs like the heart peak in our 20’s and gradually decrease from that point onward. We don’t feel this until we reach midlife and notice how our energy levels have dropped noticeably. A Q10 supplement can compensate for this deficiency in a natural way. 120

µg/g

100 80 60 40 20 (Source> Lipids vol. 24, no. 7 (1989))

0 0-2 years

19-21 years

39-43 years

77-81 years

Coenzyme levels in a person´s vital organs peak at the age of 19-21, suggesting that this is the time of life where you have the most energy.

Starting in our mid 20’s, the body’s endogenous production of coenzyme Q10 begins to dwindle. As a result, the cellular energy output decreases, and this may be one of the underlying causes of the ageing process.

All bodily functions depend on Q10 The entire body needs the presence of coenzyme Q10. Besides energy production and heart muscle function, Q10 is useful for things like:

Male fertility Sperm cells need massive amounts of energy to fuel their tail-wagging action that propels them forward in their race to fertilise the egg. Studies have shown that men who produce sluggish sperm cells that are unable to swim are often helped with supplements of Q10.

Blood pressure Several studies have pointed to coenzyme Q10 as a worthy substitute for anti-hypertensive drugs.

Coenzyme Q10 holds the potential to help normalise blood pressure levels. One should always consult a physician before replacing prescription drugs with Q10.

Cholesterol management Cholesterol-lowering drugs disrupt the body’s own production of Q10, sometimes leading to mitochondrial dysfunction of the muscle cells. Supplements of Q10 given together with cholesterol-lowering drugs can compensate for this and prevent side effects like muscle aches and muscle fatigue.

Your cells are small “power plants”

Q10 contributes to the biochemical process in the mitochondria that turns food into energy.

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Every single cell in the human body is a small “power plant” that churns out energy to fuel the cell. Some cells have a greater need for energy than others. For instance, cells in heart muscle tissue require enormous amounts of energy to fuel the rhythmical contractions of the heart muscle. Also, sperm cells need a lot of energy to enable them to fertilise the egg. For that reason, mitochondrial density varies from one type of cell to another.

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Energy the natural way

BioActive Q10 from Pharma Nord

Help your cells produce the energy that you need to enjoy life – even when you grow older.

BioActive Q10 is the right choice for various reasons. • The product’s bio-availability and safety is documented in more than 100 published scientific studies • It was the product that was used in the two groundbreaking quality-of-life studies – KiSel10 and Q-Symbio • The International Coenzyme Q10 Association (ICQA) has selected BioActive Q10 as the official scientific reference of Q10 research

www.pharmanord.ie

View product information • Enter Competitions • Sign up to newsletter Email: Ireland@pharmanord.com • Call: 01 899 1650

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Possibly the most effective beauty treatment ever We spend fortunes on beauty products in our never-ending attempt to improve our appearance, but did you know that a supplement with two important nutrients could do more for you than anything else? Selenium and zinc, both essential minerals that are found in our diet, play a vital role in keeping your skin, hair and nails in excellent shape. Many women find that taking extra selenium helps prevent hair loss, a problem that can be quite unsettling when you are unable to do anything about it. Also, selenium is known to help those whose nails tend to crack and split all the time. Similarly, zinc, a vital micronutrient just like selenium, has a well-known and documented effect on skin. The body uses zinc to maintain skin repair mechanisms that are involved in renewing skin cells and supporting the healing processes that are needed to keep your skin in excellent condition.

It makes perfect sense Interestingly, most of us are completely unaware of these basic nutrients, yet they have greater impact on appearance than anything else. If you want your skin, hair and nails to look healthy â&#x20AC;&#x201C; supplementing with selenium and zinc makes more sense than applying beauty products from the outside. In essence, you are what you eat, as your nutrient status clearly shows on the outside.

If the supplement also contains zinc, you can really give your appearance a boost. Zinc, which is also a vital nutrient, is particularly important for your skin, as it supports tissue repair mechanisms that are involved in the making of new skin and also support wound healing. If you have ever wondered why zinc salve is such a widely used treatment for diaper rash, there is your answer. Selenium mg/kg > 0.881 0.681 - 0.881 0.492 - 0.681 0.357 - 0,492 0.245 - 0.357 0.102 - 0.245 <0.102

Beauty care in a tablet? With a selenium and zinc supplement you are actually looking at a tablet that can slow down the ageing of your skin, make your fingernails strong so they donâ&#x20AC;&#x2122;t crack and split, and even add volume and shine to your hair? Is that too far-fetched? Well, you would be surprised if you knew how much selenium and zinc mean to your appearance.

Supports important proteins Selenium alone supports 25-30 different highly important proteins (selenoproteins) in the body, some of which are pivotal to the health and condition of your hair and nails. Imagine how easily a selenium deficiency can disturb this delicate balance, causing your hair and nails to act up. Conversely, you can correct these problems with a selenium supplement.

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Low selenium intake in Europe and disagreements about the actual requirements An estimated 20% of the European population fails to get the recommended amount of selenium, which is around 55 micrograms per day. Vegetarians, vegans and those who do not consume fish are at increased risk of a selenium shortage. The selenium intake in Europe is substantially lower than in other parts of the world such as the United States and Japan. This is a result of soil conditions and eating habits. Experts are still not able to reach an agreement on how much selenium we humans really need.

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Make sure to take organic selenium When you go shopping for a selenium supplement with zinc, do yourself a favour: Choose organic selenium. Unlike inorganic selenium sources which you will typically find in inexpensive nutritional supplements, simply because it costs less to manufacture, organic selenium is much more absorbable by the human body. This means that it is more readily assimilated by the digestive system and incorporated in the various selenium-dependent proteins. The best absorption to date has been obtained with a unique (patented) organic selenium yeast that can document that nearly 90 percent of the selenium content is absorbed in the body. This particular selenium yeast is used by scientists because of its reproducible results and documented quality. With the inorganic selenium products that are normally unable to document their bio-availability you end up wasting – not saving – money. Quantity of selenium in the bloodstream

BioActive Selenium + Zinc Pure L-selenomethionine Other organic products Non-organic products

Month

Also important for your metabolism With regard to selenium, this nutrient is not just of huge importance to hair and nails. You also need selenium to maintain your metabolism. Normally, we cut down on our food intake when we want to lose weight, but this may not necessarily be a good idea – at least not if the stuff you cut back on contains selenium. One of the reasons why we need selenium is that it supports normal functioning of the thyroid gland, the butterfly-shaped gland just below our thyroid cartilage (Adam’s apple). This vital gland controls the speed of your metabolism, and if you lack selenium it causes your metabolic rate to slow down. As a result you may find that, no matter how hard you try, you cannot lose weight.

Thyroid hormones The thyroid gland produces two kinds of thyroid hormone, T3 and T4. T4 gets converted into T3 (which is also known as active thyroid hormone, as it is 4-5 times more active than T4). This conversion depends on the presence of selenium. If you fail to get enough of this vital nutrient, your body produces too little T3 to maintain its normal metabolic speed. Incidentally, some of the other signs of low metabolism include hair loss, dry skin and fragile nails, as mentioned earlier. These symptoms are likely to vanish once you increase your selenium intake.

Start selenium Selenium dosage stopped after 3 months and selenium levels gradually drop course

A Comparison of ten selenium products. J. Clausen & S.A. Nielsen. Selenium in Medicine and Biology, 1988, Walter de Gruyter & Co, Berlin.

FIVE SIGNS YOU’RE DEFICIENT IN SELENIUM • • • • •

Hair loss and weak/discoloured nails Low metabolism (hypothyroidism) Impaired immunity Infertility (in both men and women) Brain fog

FIVE SIGNS YOU’RE DEFICIENT IN ZINC • • • • •

White spots on nails Dry skin Loss of sense of smell/taste Dandruff Low libido

Brittle nails that tend to split are often a sign that you are getting too little selenium. The nutrient plays a key role in maintaining strong nails and hair. A supplement is the easiest way to get sufficient selenium.

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HOW TO SUPPORT A HEALTHY BODY – WITH JUST ONE TABLET DAILY HAIR NAILS SKIN METABOLISM IMMUNE SYSTEM ENERGY BioActive Selenium+Zinc is one of the most tested selenium supplements on the market. In the last 25 years it’s created joy for millions of users in more than 45 countries worldwide. Contains the patented SelenoPrecise yeast (organic selenium) with excellent and documented bio-availability (89% absorption) and safety records.

Contributes to the maintenance of normal hair 1,4. Helps maintain normal skin1. Contributes to the maintenance of normal nails 1,4. Supports a normal thyroid function4. Supports normal function of the immune system 1,2,3,4. Contributes to the reduction of tiredness and fatigue2,3. 1: Zinc / 2: Vitamin C / 3: Vitamin B6/ 4: Selenium

www.pharmanord.ie

View product information • Enter Competitions • Sign up to newsletter Email: Ireland@pharmanord.com • Call: 01 899 1650

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Rudimentaries |

Growing up

strong Healthy children are full of energy and vitality and a balanced diet is key to maintaining this. Here’s how to keep them in tip-top health

WHAT CHILDREN NEED “Children’s diets should have a great selection of all foods, especially fruits, vegetables and foods rich in protein, calcium and fibre,” says Helena Murphy of health store Loop de Loop in Casteltownbere, Co Cork. “Think plenty of different foods in their original state with wonderful colours. Children should eat as little processed food as possible.” “Make sure they are eating a wide variety of foods,” says Olive Curran, nutritional therapist at Irish supplement company PPC. “Vegetables, fruit, wholegrain foods such as cereals, pasta; dairy – milk, yoghurt, and cheese; and protein – meat, fish, chicken, eggs, legumes (beans, lentils). Avoid empty calories like sugary snacks or drinks between mealtimes. Instead offer them nutritious snacks like vegetable sticks to munch on.” “I often find parents do not manage to include protein with each meal,” says Lorna Driver-Davies, nutritional therapist and education manager at Wild Nutrition. “Protein is really key for growing children for their bones and teeth, and to help their brain function properly. Protein foods also help to create a feeling of fullness that is much better for blood sugar. Give children healthy fats in each meal: olive oil, avocado, seeds, nuts and oily fish. If children do not like oily fish, they should be given a fish oil. I would advise vegan children to see a nutritionist/ nutritional therapist as it’s vital specific nutrients are kept in balance for growth and development.” 44

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MAKING FOOD FUN Fussy eaters can be worrying for parents but making the process of shopping, cooking and eating more fun and inclusive can help. “Encourage them to get involved,” says Olive Curran. “Include them in the process and let them help you. They will have fun and be more likely to eat the food! They’ll also learn about food and nutrition which are important. If children will not eat vegetables, create recipes that vegetables can be blended into. What children can’t see, they can’t pick out. “Children who are fussy eaters still need nutrients,” says Helena Murphy. www.rudehealthmagazine.ie

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201

HERE COMES THE SUN... Our Food-Grown® Vitamin D has been expertly formulated to provide the recommended dose – supporting you even on the cloudiest of days. IMMUNE SUPPORT*

BONE SUPPORT**

MUSCLE FUNCTION†

Let your body decide. *Vitamin D contributes to the normal function of the immune system. **Vitamin D contributes to the maintenance of normal bones. †Vitamin D contributes to the maintenance of normal muscle function.

F O O D - GROW N S UP P LE M E N T S ®

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Rudimentaries |

“Making eating fun can help like putting food into shapes or getting them to use their imagination with food. Also making soups and smoothies to disguise certain foods they don’t like will help.” Lorna Driver-Davies has some ideas for getting fruit and vegetables into children. “Make natural gelatin gummies with vegetable purees; home-made smoothies (where you can control the fruit to vegetable ratio); disguising foods into burger and sausage shapes; children tend to love vegetable crudités and dips to go with them; make vegetable or bean muffins or similar e.g. beetroot brownies.”

ESSENTIAL VITAMINS AND MINERALS “As we don’t get a lot of sunshine children often need extra Vitamin D,” says Helena Murphy. “Often children and adults are lacking in this important vitamin.” “Studies show that many children have inadequate intakes of many vital nutrients including Vitamins D (due to sunlight), C (remember not just found in fruit, but veg too), B1, B2 and zinc,” says Lorna Driver-Davies. “Clinically I find children are low in magnesium from symptoms they exhibit, which usually go away with supplementation: anxiety, difficulty sleeping or winding down for bed, poor concentration, muscle aches and tiredness. Magnesium has more than three hundred requirements in the body so it’s a pretty significant mineral, and most adults are low.” “Omega-3 fatty acids are the most critical building blocks of the brain,” says Olive Curran. “Without these important fats, it can become difficult for children to concentrate,

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learn new information, and balance their moods properly. Since most children do not eat oily fish on a regular basis, omega-3s are in short supply during the most critical stages of brain development. Vitamin D, the ‘sunshine vitamin’ plays an important role in building strong bones and teeth. Iron is required for oxygen transport in the body, energy production, cell and tissue growth, and the synthesis of brain chemicals for mood balance. Its deficiency in early childhood can contribute to growth impairment, compromised immunity,

learning and behavioural problems. Calcium is required for strong teeth and bones. Sometimes sleep problems can be caused by a child being low in magnesium.”

WHEN TO SUPPLEMENT “Children who appear pale or have lines under their eyes could be low in iron, so do get this checked with a doctor,” says Lorna Driver-Davies. “Low iron status can affect growth, cognition, metabolism, energy and the immune system. I would highly recommend a children’s multivitamin.” “If your children are not eating oil-rich fish at least once a week, try giving them a high quality fish oil supplement with omega-3, omega-9, vitamins D and E to ensure they are getting adequate nutrition for their growth and development,” says Olive Curran. “Also a good children’s multivitamin to safeguard against any vitamin or mineral deficiencies. If the child has a poor immune system or digestive issues, a children’s probiotic is useful.” “There are great liquid tonics and multivitamins for children,” says Helena Murphy. “These help keep their immune system up, especially in school where their immune system is really put to the test.”

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rude | fit

Ouch! Follow our expert advice for dealing with exercise-related injuries such as sprains, aches and pains

INJURIES IN THE GYM Angel Catala, a personal trainer at the Clayton Hotel in Limerick Lower back injuries are the most common injuries we find in the gym because clients lift more weight than they can handle. Many clients associate lifting heavy weights with being stronger and cooler in the gym. This is a big mistake because with a good technique we can be safe and also work harder with smaller weights than with big weights. When training with weights, we need to control the weights, not the other way around. Many people will aim for one muscle but in reality, will be training other muscles as a result of swinging. The immediate consequence is that the client will increase the chances of injuring a totally unrelated muscle. For instance, when doing bicep curl clients tend to swing and get the extra strength (that they donâ&#x20AC;&#x2122;t have) from their lower back rather than using their biceps in isolation. Their focus is on lifting heavy weights instead of using a proper technique. A good technique is to move the weight slowly, checking every movement in the mirror. Donâ&#x20AC;&#x2122;t be afraid to look vain, the mirrors are there for a reason. Your back should be straight. Breathe out when you perform the maximum effort and always look for a good balance in your posture. Aches and pains are very common when training beyond our comfort zone, they are also the result of muscle imbalances. These pains might become milder after a few weeks of training. In most cases pains are the result of the accumulation of lactic acid in our muscles. Traditionally people use stretching as a way to reduce the aches, but if possible a good massage will help to remove the lactic acid in a more effective way. Water is also a fantastic way to get rid of aches, especially a plunge pool, ice pools or a hot tub or a bit of gentle swimming will work wonders. www.claytonhotellimerick.com

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rude | fit

COPING WITH PAIN AND STIFFNESS “Our Joints and Muscles hub receives more questions on knee pain, back problems and neck issues than other areas,” says A.Vogel Muscles and Joints expert, Earle Logan. “We try to persuade people to see a physical therapist as we can’t diagnose over the internet. Some of the problem areas are also quite complex and, in the case of the neck, vulnerable too. In general though, movement is always better than immobilisation and we do refer people to appropriate web pages where they can learn more about the causes of their joint pain and try some easy stretches. “We are asked about everything from sports injuries to hip pain in the elderly, the reasons for visiting are also diverse. We generally advise the use of cold therapies in injury, warm applications in cases of stiffness and alternating cold and heat where circulation is poor. Stretches and exercise tips are always offered, plus recommendations of our Atrogel or Atrosan tablets for acute or chronic pain relief respectively. The best thing for a sprain is rest, plus some cold therapy and Atrogel – these usually have people back to full strength in a few days.” www.avogel.co.uk/health/muscles-joints

PERSONAL TRAINER ADVICE Carl Cautley, personal trainer and founder of Health & Fitness Together in Ranelagh, Dublin The most common injuries we see in the gym are shoulder injuries (particularly to the rotator cuffs), especially in beginners who aren’t used to training their upper body. Back and knee injuries are also a significant risk — people who work desk jobs are particularly vulnerable as they spend hours hunched over in chairs, which rounds out the back and weakens the hips. Aching muscles might just be the sign of a great workout. This can be alleviated with light exercise, stretching or foam rolling, and it usually dissipates within a day or two. But if the pain is sharper, more persistent, or restricts your movement in any way, you may well have picked up an injury and should seek medical help. Sprains are best treated using the RICE method (rest, ice, compression, elevation). You’ll also want to use a brace or bandage to restrict the movement of the joint while it heals. Loading an injured limb with weight will exacerbate the problem, so use crutches with sprained ankles and avoid leaning on (or pushing with) a sprained wrist. If it’s more than just a strain, however, you should see a doctor immediately. www.healthandfitnesstogether.ie

TIPS FOR AVOIDING INJURIES Tom Dalton of TD Fitness Warm up A proper, gradual warm-up goes a long way to prevent injuries. The warm-up can consist of walking, jogging or simply doing your regular activity at a snail’s pace. Don’t workout on empty While you don’t want to exercise immediately after eating a large meal, eating about two hours before exercise can help fuel your exercise and avoid crashing during your workout. Take time for rest and recovery In addition to getting enough sleep, it is important to take some rest days. Working out too much for too long can lead to overtraining and possibly reduce your immune system. Cross train In addition to helping reduce workout boredom, mix it up. Cross-training allows you to get a full body workout without overstressing certain muscle groups. Listen to your body If you experience any sharp pain, weakness or light-headedness during exercise, pay attention. This is your body’s signal that something is wrong and you should stop exercise. Pushing through pain is the fastest way to develop a severe injury. If you don’t feel well, you should take some time off until your body heals. Rest is so important for recovery. Drink before you exercise Dehydration can hinder your performance, so stay hydrated. Try to drink a minimum of one litre of water in the couple of hours before your workout and then take in water during your workout to replace any lost fluids. www.tdfitness.ie

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rude | expert advice

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 Sinéad Dundon, nutritional therapist at Adare Health Foods in Adare, Co Limerick

Independent health store advice on having a healthy pregnancy

tarting a family is definitely a time of planning for the future, and rather than waiting to get pregnant before asking advice on diet and lifestyle, taking this step six months before conception can be beneficial for both mum and baby. In some cases women may need to address issues such as an underactive thyroid as this can affect the balance of progesterone to oestrogen in the body and is associated with infertility. Mild thyroid abnormalities are unfortunately associated with an increased risk of miscarriage. It can take time to get the thyroid working optimally with medication or supplements like iodine, selenium and omega 3 fats as well as lifestyle changes like gentle exercise such as walking and swimming. For all women for the prevention of Spina Bifida a daily intake of 400ug of folic acid is recommended in the first 28 days of pregnancy. Some mothers may do better on methlyated forms of folic acid or on folate from green leafy vegetables. For the majority of women who have few health issues, taking a pregnancy supplement that combines a number of vitamins and minerals can be sufficient to give them the support they need. Supplements you may find in a pregnancy formulation include: Vitamin A for enzymes which aid implantation of the fertilised egg. It is also vital for growth of the foetus,

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especially the heart, hearing and visual development. There is controversy over optimum levels in pregnancy. A range of B vitamins is needed for the synthesis of hormones and to create new blood cells for the growing baby. Vitamin C is essential for formation of collagen to keep the protective membrane around baby strong. Vitamin D helps tooth enamel and

bone development in the foetus. Vitamin E protects the vital DNA templates for creating new protein building blocks. Vitamin K is normally manufactured by gut flora, but as baby isn’t born with this they must rely on mother’s supply. Regular good quality probiotics or dairy and non-dairy kefir can help keep the mother’s gut flora healthy. www.rudehealthmagazine.ie

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rude | expert advice

Store Profile Calcium is essential for the development of baby’s bones, heart and nervous system. Iron is needed to carry oxygen to every cell in the body of the developing foetus. As many pregnant women show mild anaemia supplementation with a non-constipating form of iron may be beneficial. Zinc probably plays the biggest role early in reproduction. It is needed for hormone balance, development of the egg, successful fertilisation and for enzymes of implantation. It is recommended to improve the ratio of omega-6 and omega-3 and others fats. Increased intake of omega-3, especially EPA and DHA is essential for healthy brain development while also ensuring quality fish sources. A generous rainbow of colourful fruits and vegetables is essential and it is important to have a balanced diet which includes foods from each food group. There are many valuable sources of protein, fats and carbohydrates and a good nutritional therapist can tailor a comprehensive food plan to include what is needed for optimal health for you at this demanding time. Pregnancy is also a time to avoid certain foods like seafood, shark and tuna, also uncooked meat and eggs, and soft cheese to prevent food poisoning and bacterial infections. As some mums find they are affected by morning sickness it is important that they are getting all the required nutrients and liquids. Small meals regularly may be beneficial.

Who’s who and what’s what at

Adare Health Foods

Adare Health Foods and Wellness Centre opened its doors in November 2015 in a building that was previously home to an outdoor pursuits shop. It’s a vibrant and energetic store in picturesque Adare town owned by Ger O’Connor and managed by Sinéad Dundon with the help of experienced health store expert Anne Windle. “Our customers are very varied,” says Sinéad. “In the summer we see tourists who use Adare as a base for touring the country. Our regulars include mums buying fish oils and multivitamins for children and older people looking for supplements, and active cyclists looking to boost their protein intake. “Our Wellness Centre consists of two rooms behind the store and a large area upstairs. We run popular and well attended sessions with therapists in reflexology, kinesiology, hypnotherapy, hopi ear candling and mindfulness sessions. These are most popular in the winter time. I also give nutritional therapy consultations in the store. “We run regular events such as talks by supplement companies and food tastings. We have divided the store into themes: Tummy Taming, Energy Boosting, Improved Immunity, Sweet Stuff and Healthy Heart. Our sports section includes proteins and energy bars. We stock breakfast grains and gluten-free foods, fruits and nuts, soups and sauces as well as nut butters. “Our frozen and chilled section includes lunchtime snacks, raw milk, kefir, goat’s cheese, yogurt and butter, kombucha and chilled dairy-free drinks. We also stock local fresh fruit and vegetables from local organic producers. “Our toiletries section includes sanitary products, hair dyes and shampoos, body washes and nit treatments for kids. We also stock eco cleaning products such as environmentally friendly laundry products, washing up liquid and dishwasher tablets. “We have a bit of everything and are lucky because it’s quite a big shop. When customers walk in there are joss sticks burning as well as essential oils and we have wooden floors and shelves, giving it a warm feel.” VISIT: Adare Health Food and Wellness Centre, Station Road, Adare, Co Limerick for advice and support on keeping you healthy. SPEAK TO: Nutritional therapist and manager Sinéad Dundon; exeprienced health store expert Anne Windle.

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rude | food

Free world Being told you are intolerant to a particular food can make buying and cooking food more difficult. So what role can free-from foods play? WHY GO FREE-FROM? “Customers buy free-from foods for many reasons,” says Rob Whinnett of Blasta Wholefoods health store in Dungarvan, Co Waterford. “These include diagnosed medical conditions (such as coeliac disease, diabetes/ pre-diabetes, lactose intolerance or hypothyroidism), food intolerances (often following blood or other food intolerance tests), candida overgrowth or lifestyle choices (such as vegetarians, vegans and paleos). We sell a large range of free-from foods in store. The most popular would be gluten-free, vegan, dairy-free, yeast-free, egg-free and sugar-free.” “We see lots of media chat decrying ‘lifestyle choice’ and that free-from foods are a current fashion, but our customers are too switched on to be following a simple fad,” says Jill Bell of Well and Good health store in Midleton, Co Cork. “They come because we can answer queries about ingredients, they ask our opinion on whether they might feel healthier by avoiding, say, wheat, or because they have already tried omitting an ingredient and have felt the benefits of doing so.”

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TOP ADVICE “After talking about types of symptoms – constipation, a previous IBS diagnosis, bloating etc – their duration and timing, we might suggest customers do some detective work such as keeping a food diary or excluding wheat for a time,” says Jill Bell. “There is a huge choice of dairy-free cheeses as well as non-dairy ‘milk’ for those who suspect

dairy intolerance. Probiotics are the number one suggestion to help improve gut function.” “We encourage customers to maintain a varied diet despite not being able to eat particular foods or food groups,” says Rob Whinnett. “This will include such issues as ensuring that people on a gluten-free or grain-free diet get enough dietary fibre and are aware of ‘hidden’ sources of gluten; encouraging diabetics to manage their carbohydrate as well as their sugar intake (and also avoid too many ‘diabetic’ foods which are often full of artificial sweeteners); encouraging vegetarians/ vegans to monitor vitamin B12 levels; and identifying the foods that are

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rude | food

Gourmet raw food chef Veronica O’Reilly

naturally free from the ingredient being avoided rather than concentrating on free from processed foods.”

CAN FREE-FROM BE BAD FOR YOU? One issue to be aware of when following a diet free from a particular ingredient is that if something is taken out of the food then something else has to be added, and this may not always be a healthy ingredient. “We encourage people to concentrate on the foods they can eat rather than those they can’t and be more adventurous with their food choices,” says Rob Whinnett. “As a recently diagnosed coeliac I can empathise with how difficult it is to have to make sudden and quite dramatic changes to your diet. It has encouraged me to be a lot more creative in the kitchen and to try new foods that were not previously in my diet. If you choose carefully you can have an interesting and varied diet even if there are certain foods you have to avoid.” “Though we sell a lot of meat-free sausages and burgers, they wouldn’t be top of our menu choices,” says Jill Bell. “As with every diet, convenience foods are a handy go-to when time is short, but cooking fresh foods

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from scratch is the ultimate choice. Of course vegetarians and particularly vegans need to take care they have an adequate intake of protein which is where tofu, nuts, seeds, lentils and beans are so important. We have a useful hand-out on vegetarian and vegan diets which is often reassuring for mothers of teenagers who decide to give up meat.”

“From running the Healthy Habits raw food café in Wicklow town over a 10 year period I have found people generally want to avoid gluten, dairy, soya, sugar, nuts and salt. There is plenty of food available for those who need to avoid one ingredient, but if a person has to be free from more than one item it is more difficult. Either it has no wheat but it does have eggs or dairy or sugar and these people can’t eat it. “Most of the time it is social occasions that people have most difficulty with. Either they have to bring their own food or contact the restaurant they are going to. Sometimes family occasions are also difficult as hosts also find it difficult to know what to cook. “Generally quinoa and millet are good foods to have to hand as everyone or nearly everyone can eat them. Most vegetables and fruit are also great. Making sauces and soups from scratch is also great as you know exactly what you have put in to it. Susan Jane White’s recipes are excellent and would suit most people. The Happy Pear and Oliver McCabe’s books also have great recipes.”

HEALTH STORE SAVES If you have a food intolerance your local health store is the place to shop. You will find there a wide range of free-from foods including gluten-free bread, bread crumbs, biscuits and crackers as well as breakfast cereals plus rice, flax and tapioca flours. In the dairyfree fridge you can now buy yogurt, cream and cheese as well as milk. Most are made from rice, oats, coconut, almonds, hazelnuts and hemp. Bear in mind, though, that almond and hazelnut milk should be avoided if you have a nut allergy and hemp milk may not be ideal for anyone with a seed allergy.

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rude | recipes

Delicious free-from These roasted root vegetable tarts with a spiced sesame crust are gluten and dairy-free Roasted root vegetable tarts Makes 6 tarts 4 large carrots, about 600g 4 beetroot, about 550g 2 onions 2 large cloves garlic, finely chopped or crushed 3tbsp EVCP rapeseed oil or coconut oil, melted, plus extra for greasing coarse sea salt black pepper, optional generous bunch of fresh herbs such as coriander (cilantro) and parsley, finely chopped Spiced sesame and pecan crust 170g ground pecan nuts 105g ground almonds (almond meal) ½tsp each ground coriander, cumin, turmeric, ginger and cardamom 1½tsp coarse sea salt 65ml (2¼ floz) rapeseed oil 2tbsp filtered water 85g black and white sesame seeds Cashew béchamel 25g coconut oil 40g gram flour 1tsp Dijon mustard 450ml (15 fl oz) cashew milk 3tsp nutritional yeast flakes Coarse sea salt and black pepper to taste n Preheat the oven to 175°C/gas mark 3½. Grease six round 10 x 2 cm deep (4 x ¾ inch) tartlet tins. n Peel and cut the tops off the carrots. Cut them lengthways into about 3cm long pieces, then quarter into small crudité-sized strips. Scrub the beetroot, quarter them and slice the same thickness as the carrots. Peel, quarter and slice the onions. On a large baking tray, mix up the vegetables with the garlic, oil and a generous amount of salt and black pepper, if using. Roast for about 1 hour, checking halfway through. They are ready when a skewer inserts easily into the centre of the vegetables. Remove from the oven, adjust the seasoning while still warm, and set aside. n Meanwhile, to make the base, combine the ground pecans, almonds, spices, salt, oil and water in a food processor. Add the sesame seeds and blitz until the mix looks like breadcrumbs and sticks together when you pick up a piece of it in your hand. Divide the pastry mix between the greased tins, you will get about 70g per tart, and press it down with your fingertips and a step palette knife (frosting spatula) to make the crust, pressing www.rudehealthmagazine.ie

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it into the edges and making sure it is even. Put the tins on a baking tray and bake in the same oven as the vegetables for about 15-20 minutes or until dark golden brown. Leave to cool. n To make the béchamel, melt the coconut oil in a small saucepan. Add the gram flour and whisk in vigorously. Add the mustard and then gradually start to add the cashew milk, stirring constantly with a whisk. The sauce should start to thicken and look smooth. Add the yeast flakes and salt and pepper to taste. Stir again and taste and season more if necessary. You can make this in advance for use later, but note that when it cools it will thicken slightly, so before filling your tarts with it, return to the heat and add some extra milk to loosen.

n Finish off the vegetables by adding the freshly chopped herbs and a drizzle of extra virgin olive oil, if necessary. Mix the béchamel with a whisk until really smooth, use it to fill the tarts and then top with all of the vegetables, pushing them into the béchamel slightly. Serve with salad or steamed green vegetables. n These tarts are great served warm or cold and keep well for three days in the fridge. Recipe courtesy of Clean Cakes by Henrietta Inman. Photography by Lisa Linder. Published by Jacqui Small rude health magazine

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rude | recipes

A rainbow of raw food! Vege Medley Quiche Serves 8 1 cup (150 g) cashews, soaked for 2 hours in filtered water, then rinsed and drained 2tbsp nutritional yeast 1 clove garlic, crushed juice of 1 lemon 125ml filtered water, plus extra if needed splash of tamari 2tbsp coconut oil, melted 60g chopped spinach 1tbsp torn basil Marinated vegetables 2tbsp extra virgin olive oil 60ml apple cider vinegar 2tbsp raw honey 1 clove garlic, finely chopped 1tbsp tamari 2tsp dried Italian herbs 30g button mushrooms, sliced 50g sundried tomatoes, soaked for 30 minutes in filtered water, then drained ¼ red pepper, seeds and vein removed, thinly sliced ¼ yellow pepper, seeds and vein removed, thinly sliced ½ onion, thinly sliced 200g cherry tomatoes, halved Crust 120g almonds, soaked for 8–12 hours in filtered water, then rinsed and drained 75g sunflower seeds, soaked for 4 hours in filtered water, then rinsed and drained 2tbsp chia seeds 2tbsp flaxseed meal 2tbsp basil leaves, torn ½tsp Himalayan crystal salt 2tbsp coconut oil, melted

n To make the marinated vegetables, mix together the olive oil, vinegar, honey, garlic, tamari and mixed herbs and toss through the vegetables. n Spread out the vegetable mix on a dehydrator tray lined with baking paper and dehydrate at 48°C for 6 hours. n To prepare the crust, spread out the almonds and sunflower seeds on a dehydrator tray lined with baking paper. Dehydrate at 43°C for 24 hours. n Place all the crust ingredients in a food processor and blitz until the mixture resembles breadcrumbs. Tip into a 23cm flan tin and press firmly and evenly over the base. Chill in the fridge while you prepare the filling. n Place the cashews, yeast, garlic, lemon juice, water, tamari and coconut oil in a high-powered blender and blend until smooth. Stir in the spinach, basil and half the marinated vegetables. Pour into the flan tin and place in the fridge for 1–2 hours or until set. n Just before serving, top with the remaining marinated vegetables. n If you don’t have a dehydrator, simply marinate the vegetables for 20 minutes and use as they are. Recipe courtesy of Raw Food Kitchen by Amanda Brocket (Lantern, £16.99) Photography © Chris Chen

Get creative… Naturally! With If You Care baking paper, baking sheets and cups. All products are FSC certified, bleach free and eco-friendly. Available in all good health stores, or visit www.ifyoucare.com for more details and recipes.

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rude | recipes

Chia-Up Pots Makes 4 pots 2 small ripe bananas 300ml shop-bought or homemade unsweetened almond milk or coconut milk 50g chia seeds 1tsp vanilla extract n Place the bananas in a bowl and mash with a fork. Stir in the milk, then add the chia seeds and vanilla, combining well. n Divide the mixture between 4 small bowls, glasses or ramekins, filling to about halfway. n Chill in the fridge until completely cold, ideally overnight (they’ll be fine there for up to three days). Add toppings such as: • Chopped strawberries, passion fruit, kiwifruit and orange zest • Chopped mango, strawberries, kiwifruit and mint leaves • Apple sauce • Fresh blueberries and granola • Raspberries and mint leaves • Sliced banana and chopped pecans • Desiccated coconut, pineapple and chopped dates Recipe courtesy of The Midlife Kitchen: Health-Boosting Recipes for Midlife and Beyond by Mimi Spencer and Sam Rice. Photo: Issy Crocker. (Mitchell Beazley)

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rude | recipes

Corn, rocket, pepper, guacamole and coriander salad 1 spring onion [scallion], sliced Â˝ red pepper, thinly sliced handful of coriander 140g fresh corn, pulsed in a blender handful of rocket sprinkle of sesame and chia seeds For the sauce blend together: 1 avocado 1tsp lemon juice 1tbsp extra virgin olive oil salt and black pepper Recipe courtesy of Supper Love by David Bez (Quadrille)

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rude | listings

Find your local

HEALTH STORE 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 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: backtonature@eircom.net Nice and Natural 47 Market St, Cootehill Tel: 049 5552190 Email: dorothymccann@eircom.net

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@eircom.net Open Sesame 29 Parnell St, Ennis Tel: 065 6821480 Email: opensesame@eircom.net

Cork

Horans Healthstore Patrick St, Fermoy Tel: 025 42938 Email: sandratbreen@eircom.net Loop De Loop Bank Place, Castletownbere Tel: 027 70770 Email: aneleh691@hotmail.com Natural Choice Paul Street Shopping Centre, Paul Street, Cork Tel: (021) 4251714 Email: info@natural-choice.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 Main St, Carrigaline Tel: 021 4317026 Email: carrigaline@quaycoop.com

An Tobairín 79 South Main St, Bandon Tel: 023-8852985 Email: antobairin@gmail.com

The Olive Branch Spillers Lane, Clonakilty Tel: 023 8835711 Email: theolivebranch04@gmail.com

For Goodness Sake Main St, Dunmanway Tel: 023 8855671 Email: forgoodnesssakehealth@yahoo.ie

Well and Good Broderick Street, Midleton Tel: 021 4633499 Email: jbwellgood@gmail.com

For Goodness Sake North Street, Skibbereen Tel: 023 8855671 Email: forgoodnesssakehealth@yahoo.ie

Donegal

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 Here’s Health Mahon Shopping Centre, Cork Tel: 021 4614481 Email: info@hereshealth.ie

Food For Thought 15 Ardravan Square, Buncrana Tel: 074 9363550 Email: pkbrogan@gofree.indigo.ie Simple Simon The Diamond, Donegal Town Tel: 074-9723690 Email: tonirock@gmail.com The Natural Way 13 Letterkenny Shopping Centre, Letterkenny Tel: 074 9125738 Email: it@thenaturalway.ie

Dublin

Here’s Health Unit 7, Wilton Shopping Centre, Wilton Rd Tel: 021 4348545 Email: info@hereshealth.ie

Down to Earth South Great Georges Street Dublin 2 Tel: 01 6719702 Email: info@downtoearth.ie

Horans Healthstore Lr Cork St, Mitchelstown Tel: 025 86868 Email: sandratbreen@eircom.net

Health Matters 8 Grafton St, Dublin 2 Tel: 01 6710166 Email: info@healthmatters.ie

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Killarney

Health Matters Ashleaf Shopping Centre, Crumlin Cross, Dublin 12 Tel: 01 4550323 Email: info@healthmatters.ie Health Nutz The Mill Shopping Centre, Clondalkin Tel: 01 4570303 Email: info@healthmatters.ie Nature’s Gold Avoca, Rathcoole Tel: 01 4580882 Email: info@naturesgold.ie Nourish 16 Wicklow Street, Dublin 2 Tel: 01 6703223 Email: info@nourish.ie Nourish 97a Morehampton Road, Donnybrook, Dublin 4 Tel: 01 6349726 Email: info@nourish.ie Nourish Nutgrove Shopping Centre, Rathfarnham, Dublin 14 Tel: 01 4935289 Email: info@nourish.ie

Nourish Omni Park Shopping Centre, Santry, Dublin 9 Tel: (01) 8621 392 Email: info@nourish.ie Nourish 95 Sandymount Road, Dublin 4 Tel: (01) 5476 741 Email: info@nourish.ie Restore 67 Camden St, Dublin 2 Tel: (01) 4959847 Email: therestorecentre@gmail.com Select Stores 1 Railway Road, Dalkey Tel: 01 2859611 Email: info@selectstores.ie Whole Health Centre Ballybrack Shopping Centre, Ballybrack Tel: 01 2369746 Email: thewholehealthcentre@gmail.com The Hopsack Unit 6A, The Swan Shopping Centre, Rathmines Road Lower, Dublin 6 Tel: (01) 4960399 Email: hopsack@iol.ie The Health Store Blanchardstown Shopping Centre Tel: 01 8222036 Email: info@thehealthstore.ie

Nourish 6 Lower Liffey Street, Dublin 1 Tel: 01 8734098 Email: info@nourish.ie

The Health Store The Square, Tallaght Tel: 01 4521181 Email: info@thehealthstore.ie

Nourish The GPO Arcade, off Henry Street, Dublin 1 Tel: 01 8743290 Email: info@nourish.ie

The Health Store The Pavilions Shopping Centre, Swords Tel: 01 8404438 Email: info@thehealthstore.ie

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rude | listings The Health Store Stillorgan Shopping Centre Tel: 01 2108608 Email: info@thehealthstore.ie

Horans Healthstore Beech Road, Killarney Tel: 064 22581 Email: sandratbreen@eircom.net

Sonas Health Foods 9 The Square, Newcastle West Tel: (069) 78944 Email: info@sonashealthfoods.ie

The Health Store Frascati Shopping Centre, Blackrock Tel: 01 2788855 Email: info@thehealthstore.ie

Horans Healthstore William St, Listowel Tel: 068 24356 Email: sandratbreen@eircom.net

The Health Store Liffey Vallery Shopping Centre Tel: 01 6754450 Email: info@thehealthstore.ie

Horans Healthstore Central Point, Park Road, Killarney Tel: 064 662653 Email: sandratbreen@eircom.net

Von’s Health Store Northtown Shopping Centre, Ennis Road, Limerick Tel: 061 322569 Email: von.deegan@gmail.com

The Health Store Dundrum Town Centre Tel: 01 2051420 Email: info@thehealthstore.ie

Horans Healthstore Clash, Tralee Tel: 066 715901 Email: sandratbreen@eircom.net

Galway

Horans Healthstore Manor West, Tralee Tel: 066 7181690 Email: sandratbreen@eircom.net

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 Healthwise 4 Lower Abbeygate St, Galway Tel: 091 568761 Email: info@healthwise.ie 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: opensesame@eircom.net The Health Store Unit 4, Briarhill Shopping Centre, Ballybrit Tel: 091 773688 Email: info@healthstoregalway.ie Well Bean Main St, Clifden Tel: 095 21862 Email: wellbean20@gmail.com

Kerry Aquarian Health 23 Main Street, Cahersiveen Tel: 066 9481733 Email: suzan@aquarianhealth.ie Horans Healthstore Lr Rock St, Tralee Tel: 066 7119418 Email: sandratbreen@eircom.net 62

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Milltown Organics Castlemaine Road, Milltown Tel: 066 976 7869 Email: marymilltownorganic@gmail.com

Kildare Healthy Living Centre 2 Duke St, Athy Tel: 059 8641535 Email: healthylivingathy@gmail.com Nature’s Options Main Street, Moorefield Rd, Newbridge Tel: 045 432439 Email: berniegaffney1@eircom.net

Longford

Waterford Blasta Wholefoods 54 Main St, Dungarvan Tel: 058 23901 Email: blastawholefoods@eircom.net Full of Beans Unit 9, Georges Court Shopping Centre, Waterford Tel: 051 843653 Email: fullofbeanswaterford@gmail.com

Golden Health Store, 4 Grafton Court, Main Street, Longford Tel: 043 3328500 Email: Goldenhealthstore@gmail.com

Full of Beans Unit 2, Ardkeen Shopping Centre, Dunmore Rd Tel: 051 844644 Email: fullofbeanswaterford@gmail.com

Mayo

Remedies 3 Sexton St, Abbeyside, Dungarvan Tel: (058) 45051 Email: http://remedies.ie

Henaghan’s Health Food Centre 1 Ellison Street, Castlebar Tel: 094 9027460 Email: bhenaghan@anu.ie Slainte American St, Belmullet Tel: 097 81082 Email: odonoghuesbakery@gmail.com Ylang Ylang Healthstore Westport Tel: 098 28802

Monaghan Natural Choice 1 Parnell St, Carrickmacross Tel: 042 9662323 Email: elisesheenan@gmail.com

Westmeath Nuts & Grains Chapterhouse, Friars Mill Road Mullingar Tel: 044 45988 Email: info@nutsandgrains.ie

Wexford Evolv Healthstore 2 Castle Hill, Enniscorthy Tel: 053 9236009 Email: evolvhs@gmail.com

Roscommon

In A Nutshell 8 South St, New Ross Tel: 051 422777 Email: inanutshell8@gmail.com

The Healthy Way 2 Ralph Square, Leixlip Tel: 01 6244288 Email: helena@thehealthyway.ie

Healthy Beings Elphin St, Strokestown Tel: 071 9634411 Email: teresa@healthybeings.net

Natural Health Store North Main Street, Wexford Tel: 053 9121613 Email: info@naturalhealthstore.ie

Kilkenny

Tattie Hoaker Goff Street, Roscommon town Tel: 090 6630492 Email: mkaybrosnan@hotmail.com

Only Natural 1 Church Lane, Wexford Tel: 053 9123236 Email: business@onlynatural.ie

Sligo

Mrs Bee’s Healthy Options 3 Clonattin Road, Gorey Tel: 053 9481460 Email: rinabeechey1@hotmail.com

Food For Life, Green St, Callan Tel: 056 7725777 Email: catchina@outlook.com The Good Earth 43 Kieran St, Kilkenny Tel: 056 7752664 Email: thegoodearthkk@gmail.com

Tir na nOg, Grattan St, Sligo Tel: (071) 9162752 Email: marymcdonnell55@eircom.net

The Good Earth Newpark Shopping Centre, Kilkenny Tel: 056 7790276 Email: thegoodearthkk@gmail.com

Raw 3 Quay Street, Sligo, Tel: 0719153828 Email: sligowellness@gmail.com

Laois

Tipperary

The Fruit ’n Nut Place Lyster House, Portlaoise Tel: 057 8622239 Email: fruitandnuthealthstore@gmail.com

Limerick Adare Health Foods Station Road, Adare Tel: 061 395 064 Email: adarehealthfoodsandwellness@ gmail.com Dargans Healthfoods Cestletroy Shopping Centre, Limerick Tel: 061 339506 Email: jim@dargan.ie Eats of Eden Thomas St, Limerick Tel: 061 316693 Email: nancy@eatsofedenlimerick.com Horans Healthstore The Square, Newcastle West Tel: 069 77784 Email: sandratbreen@eircom.net Horans Healthstore 48 Roches St, Limerick City Tel: 061 405311 Email: sandratbreen@eircom.net

Healthy Vision Main Street, Roscrea Tel: 086 8477423 Email: shirleysheil@hotmail.com Horans Healthstore Main St, Cashel Tel: 062 62848 Email: sandratbreen@eircom.net Horans Healthstore 71 O’Connell St, Clonmel Tel: 052 6187387 Email: sandratbreen@eircom.net Nadur Abbey Lane, Nenagh Tel: 067 34626 Email: nadurnenagh@gmail.com Solero Viva Ltd, 92 Main St, Carrick-on-Suir Tel: 051 600966 Email: sarah@soleroviva.com The Honey Pot 14 Abbey Street, Clonmel Tel: 052 6121457 Email: thehoneypot@hotmail.com

Rainbow Wholefoods Walkers Mall, North Main St, Wexford Tel: 053 9124624 Wholesome Rafter St, Gorey Tel: 053 9484270 Email: wholesomegorey@gmail.com

Wicklow Health At Hand 5 Lower Main St, Arklow Tel: 0402 41869 Email: healthathandshop@gmail.com Health Matters 25 Main St, Bray Tel: 01 2762669 Email: info@healthmatters.ie Harvest Fare, Main Street, Blessington Tel: 045 891636 Email: harvestfare@eircom.net Nature’s Gold 1 Killincarrig Road, Greystones Tel: 01 2876301 Email: natures_gold@eircom.net 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 www.rudehealthmagazine.ie

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Clever Kids Top Tips for Nourishing Your Children during the School Year

Breakfast… is the most important meal of the day! A good night’s sleep followed by food in the morning helps children to stay active and concentrate at school. It also means they are less likely to feel hungry during the morning. School lunches… a healthy lunchbox a day keeps the yawns away… It may come as little surprise to learn that, according to recent research in Ireland, the most popular items in a lunchbox are a sliced white bread sandwich with a filling of ham, cheese or chicken; crisps, a chocolate bar or biscuit; and a yogurt or cheese snack. While there’s nothing wrong with any of these foods on an occasional basis, if children eat them every day, they won’t get the range of nutrients they need for good health and energy. As children get older they can develop tendencies for sweet or savoury cravings leading to frequent trips to the local sweet shop This can be prevented through healthy breakfasts and lunches. The key to a healthy packed lunch is nutritional balance and a wide variety of foods. A home-made packed lunch is a great way for your child to learn about healthy food. Allowing and encouraging kids to participate in meal planning and food preparation can empower them with a wonderful interest in food and provide them with great skills later in life!

Snacks… are an important part of a healthy diet for active children. Make snacks nutritious, not just high in energy. Fruit and vegetables: Fill up lunchboxes with a small apple, satsuma, pear, grapes, berries, celery sticks or peeled carrot sticks together with Irish soft cheese, which makes a delicious, filling snack that kids love. Also consider small bags of dried fruit; mixed fresh fruit salad; puréed fruit; chopped, sliced or a fruit & veg. smoothie. Variety… is the spice of life! Mix things up a little with the kids’ food and try something new. Sandwiches don’t always have to be centre stage in the lunch box. Savoury muffins, wholemeal wraps, pittas, oatcakes, rice cakes and cracker breads are all great options. Protein… good examples of protein include lean cooked free-range or local chicken, turkey or beef; cooked fish and prawns; boiled eggs; seeds, seed butters, pulses and hummus, vegetarian sausages or cubed seasoned cooked tofu. Fish options are cooked or canned boned salmon, trout, mackerel, sardines and tuna, which make great sandwich fillings, especially when blended with a little crème fraiche, or can be added to patés, savoury dishes and salads. Foods to use only in moderation either at home or in school

‘EGGCADO’ CHOPPED BOILED EGGS WITH RIPE AVOCADO AND CHIVES Quick Kids Breakfast or Lunchbox Filling in a Wholegrain Wrap or Pitta. SERVES 1. Eggs contain important brain fats called phospholipids. Phospholipids along with essential fats from chia or hemps seeds enhance your mood, mind and mental performance. Vegetarian; nut and dairy free; with no added sugar. A good source of dietary fibre and essential fats. INGREDIENTS: 2 free range eggs 1 medium ripe peeled avocado 1 tsp. of olive oil Salt and pepper A pinch of chopped fresh chives 1 tsp. of Organic Shelled Hemp Seeds or Milled Chia Seeds INSTRUCTIONS: n Boil water in medium saucepan. n Put eggs in saucepan for about 8 minutes until hard boiled.

lunch boxes: - Processed or packet meats such as salami, ham and luncheon roll; - Processed cheese; - Crisps and salty nuts; - Sugary biscuits, muesli bars or breakfast bars; - Fizzy drinks, cordials, sweetened juices or soft drinks—encourage your children to drink plain water instead! - Sugary yogurts.

n Rinse the eggs in sieve under cold water then peel quickly.

Get moving… physical activity is an important part of good health. Encourage children to

n Sprinkle chopped chives on top.

do something active each day, such as hobbies, games or sport. Get out and move with them… which is fun and exercise for all the family!

n Mash the eggs with oil and salt and pepper in a small bowl. n Add avocado and seeds then mash until the mixture is smooth but still a bit chunky. n Serve in a small sealed Tupperware container with a teaspoon on the side or as a sandwich filler.

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