Rude Health Magazine January-February 2024 by JFN PRODUCTIONS

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Natural health at your fingertips – supported by Health Stores Ireland

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JANUARY / FEBRUARY 2024

MAGAZINE

Boosting your immunity during the winter months The best vitamins and minerals for your body

Clean beauty reducing packaging & plastics Foods that heal your body Delicious! Menopausefriendly recipes

Healthy ageing future proofing your health

ral Fantastic natu ts, health produc 9 ge pa e se

ISSN 2634-8918

9 772634

891002

Ciara Lawless 'Music is about healing'

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welcome

RUDE NEWS 4

Health news: the latest in health news and events

8 Rude reviews: health store staff test the products they sell 14 Rudimentaries: the best vitamins and minerals for your body

to the January/February issue of Rude Health, the official magazine of the Irish Association of Health Stores. This issue we talk to singer Ciara Lawless about her musical life. We have great advice for boosting your immunity, and we look at the best ways to reduce plastics in your beauty routine. Enjoy our delicious menopause-friendly recipes, check out our health store advice on cleaning up your act for the New Year and find out the best health tips as you get older. Remember your local health store is open and willing to offer you great advice. We would love to hear from you on Twitter or Facebook. Enjoy, and look out for the March/April 2024 issue in late February.

28 R udimentaries: boosting your immunity during the winter months

Lucy Taylor | Editor lucy.taylor@rudehealthmagazine.ie

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

9 Giveaways: Win great natural health goodies

FEATURES 10 C OVER STORY: Ciara Lawless on her healthy musical life 20 Feature: future proofing your health as you grow older

32 Rude looks: reducing packaging and plastics in your beauty routine

RUDE FOOD 36 Food: foods that heal your body 40 Recipes: menopause-friendly dishes

ASK THE EXPERTS 12 Expert Q&As answer your questions 24 H ealth store help: independent health store advice on cleaning up your act for the New Year

Rude Health is distributed to Irish health stores nationwide, by Distribution enquiries to cathy@jfnproductions.co.uk The IAHS is proudly supported by our Association Partners

The official magazine of Health Stores Ireland.

The team: EDITOR Lucy Taylor lucy.taylor@rudehealthmagazine.ie

PRODUCTION Leanne Bassett copy@jfnproductions.co.uk

SUB EDITOR Jeff Munn-Giddings

PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk

AD SALES MANAGER Sharon Munn-Giddings sharon@jfnproductions.co.uk DESIGN Craig Gillespie craig@jfnproductions.co.uk www.rudehealthmagazine.ie

MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

10 To advertise call +44 1223 894200 � 2023 Published by JFN Productions Ltd, Unit E1, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. The Rude Health logo remains the property of Health Stores Ireland. 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.

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RudeNews The latest news and research from the world of natural health Have your say Join the debate

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2024 is upon us! Traditionally I’ve found it to be a time of year when people who wouldn’t otherwise visit a health store, come in the door looking for the key to putting the excesses of the festive period behind them. January can be a miserable time for people, perhaps regretting the over-indulgence often associated with the Christmas season, but it should also be looked at as a time when we can reset and take a fresh look at our mental and physical health. A time to concentrate on self-care and focus on new beginnings and a paring down of the super-consumerism that Christmas can bring. For Health Stores Ireland of course our stores are there for our customers all year round. We aren’t just for Christmas – we’re for life! For us as retailers, we are looking forward to our annual Best Foot Forward event in Shannon at the end of January. It’s a chance to get a look at some fresh new artisanal suppliers, and of course liaise with our existing producers, wholesalers and the extended cast of characters that makes up the health food industry in Ireland. I’m sure we will come away with new ideas and plenty of inspiration to pass on to

WIN! An incredible hamper of natural health goodies, worth over €1200 At Rude Health magazine we love to hear from you, our readers, about the healthy products that make a difference to your lives. Our seventh Rude Health Awards showcased the best in the following categories: Best for Heart Health/Cholesterol, Best Immune Product, Best New Product, Best Women’s Product, Best Kids Product and Best Body/Personal Care. The closing date is 8 February 2023, so you still have time to place your votes by going to www.rudehealthmagazine.ie/awards. Get voting and good luck!

our valued customers in 2024. I’ve no doubt that 2024 will be a challenging year ahead, with rising costs all round, making it harder and harder for small businesses to survive and thrive. However, with the help of you, our wonderful customers, I’m sure we can continue in our mission to provide you with top quality help, advice and products from our many and varied independent

What’s in season? Brussels sprouts, butterhead lettuce, cabbage, carrots, cauliflowers, leeks, mushrooms, onions, parsnips, potatoes, spinach, swedes, turnips, cooking and eating apples.

health stores around the country. Leroy Smith, Chairperson The Irish Association of Health Stores www.irishhealthstores.com The IAHS is proudly supported by our Association Partners

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rude | news

BOOK REVIEWS Plants Taste Better by Richard Buckley From over 15 years spent studying plants and working at top vegetarian restaurants, chef Richard Buckley has a wealth of culinary knowledge, imparted in each recipe to teach readers how to get the most out of plant-based cooking. Recipes range from simple to stand-out; designed both for home cooking alongside ones especially adapted from the author’s award-winning kitchen. White Lion Publishing

Fermented Foods for everyday eating

Can viruses lead to chronic fatigue? Have you heard about studies suggesting that different types of seasonal viruses can trigger conditions such as chronic fatigue syndrome or ME (myalgic encephalomyelitis)? Some of the delayed effects that appear in the wake of severe virus infections are similar to symptoms seen in people with chronic fatigue syndrome, or ME, such as tiredness, aching muscles, insomnia and failing memory. Scientists believe that something is disrupting the energy metabolism at a cellular level. Studies from the United States show that the problems are related to the mitochondria – the cellular powerplants that convert oxygen and nutrients into energy. In a small but recent study from Slovakia, researchers looked at blood plasma from Covid-19 patients and healthy controls and found distinct signs of mitochondrial dysfunction in the blood of virus-infected participants as well as lower levels of coenzyme Q10. A recent cross-over study is planned of 120 patients at Aarhus University Hospital in Denmark looking at coenzyme Q10 and its role in the energy-producing mitochondria. The study will look, among other things, at Q10’s impact on the mitochondria and their ability to generate energy in the cells. 6 rude health magazine

This book offers a selection of basic recipes to help you create your own store cupboard and fridge full of versatile fermented ingredients. Use these in nofuss recipes for everything from sustaining breakfasts and nourishing main meals to satisfying sweet treats and refreshing drinks. Or, if you are new to fermenting, or simply short on time, buy in and substitute ready-made ingredients and increase your intake of fermented food with minimum fuss and effort. Ryland Peters & Small

The Wild Remedy Journal: Finding Wellness in Nature by Emma Mitchell Dive into this journal full of Emma Mitchell’s exquisite artworks, photographs, observations and reflections on nature, along with prompts and ideas to help readers strengthen their relationship with nature and improve their mental and physical wellbeing. Emma’s struggles with depression and anxiety led her to begin writing about the positive impact of both nature and time spent creatively on mental health. Michael O’Mara Books

Quick Keto Kitchen by Monya Kilian Palmer You might think that cooking keto is complicated, but it doesn’t have to be. Here, bestselling Keto cookbook author Monya Kilian Palmer shares a stunning collection of recipes that are low in carbs, full of flavour but also quick and easy to make. With clear instructions and fantastic flavour combinations, Monya has devised every single recipe to make it as fuss-free and delicious as possible. Kyle Books www.rudehealthmagazine.ie

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rude reviews

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

In this issue Sian Eustace and Melanie Bouffard of Healing Harvest in Kinvara, Co Galway review a natural mouthwash and deodorant, herbal tea and oat biscuits and local kombucha and gluten-free crackers. Open Mon-Sat 10am-5.30pm. Closed for lunch.

Natural deodorant

Melanie says: “I tend to perspire a lot and for that reason the vast majority of natural deodorants just don’t work for me. Warrior Lavender Geranium Eucalyptus Natural Deodorant is the only one I found that does the trick, and it is easy to apply with a lovely consistency, a beautiful natural smell and a reasonable price tag. It also doesn’t leave any marks, despite containing a little baking soda.” In this issue Anne Quirke and Colette Glynn, owners of Healthy Beings in Strokestown, Co Roscommon, review a fish oil, magnesium, aloe vera juice and ashwagandha. Open Mon-Fri 9.30am-6pm, Sat 10am-6pm

Ashwagandha

Anne says: “Macánta Ashwagandha KSM-66 is my go to product for mental focus and physical performance. I originally tried it about a year ago when I was playing eight hours of golf. I took two capsules around 12 noon and really felt an improvement in energy, mental clarity and decision making. I’ve been taking it when playing golf matches since then, and I wouldn’t be without it now. It is a full-spectrum ashwagandha root extract and is standardised at 5% withanolides.”

Fish oil

Colette says: “I have been using Wiley’s Finest Wild Alaskan Fish Oil for about three years. I like the Easy Swallow Mini’s because the capsules are small, easy to swallow and there’s no fishy after taste. I find it helps with joint aches and pains and if I run out or don’t take it for a while I’ll know all about it! I also like that the company is MSC (Marine Stewardship Council) certified for sustainable fishing.”

Local kombucha

Sian says: “Hurst Botanicals Kombuchas are made in small batches in Co Clare by Alex and Ellen, who have recently opened their own tasting rooms. Delicious, refreshing and Fair Trade, that has to be a recipe for feeling good. My favourite is the pear and plum, but try all three flavours in case you disagree.”

Natural mouthwash

Melanie says: “Sarakan Anti-Plaque Mouthwash with Natural Extract of Salvadora Persica (also known as the ‘toothbrush tree’) has a very pleasant floral taste. It is flavoured with oils of peppermint, cloves and geranium. I find it very gentle yet effective on my very sensitive teeth, and my mouth feels refreshed and clean after each use.”

Chocolate and orange oat biscuits

Anne says: “The Proper Dairy Company Halloumi is the most delicious cheese I have ever tasted. I cut it into strips and brown it on a pan in a little Naturli Organic Vegan Spreadable and serve on a bed of mixed leaves with sliced beetroot and strawberries, garnished with toasted almonds - the perfect simple lunch!”

Sian says: “Nairn’s Orange Oat Biscuits are my current snack addiction. Nairn’s have been baking snacks from oats for a very long time and they really know what they’re doing. These tasty biscuits are the perfect accompaniment to a cup of herbal tea, and come divided into four separate packs so you can’t be too tempted! If you prefer something savoury, I also highly recommend the cheese oatcakes.”

Magnesium bisglycinate

Gluten-free crackers

Halloumi for cooking

Colette says: “Lately I started using PrizMag Pure Magnesium Bisglycinate for sleep and restless legs. I had been using a citrate form of magnesium, but discovered that the bisglycinate form is more beneficial for the nervous system and sleep because it is bound to the amino acid glycine which has a calming effect on the mind. For sleep bisglycinate definitely has the edge over citrate in terms of relaxing the mind before sleep.”

Aloe vera juice

Anne says: “About eight years ago I was doing a lot of powerlifting training and developed dysbiosis from a high protein diet. I healed and sealed my gut with good old fashioned home-made bone broth and stock using bones from my local butcher. Since then I’ve used Optima Aloe Vera Juice on and off to maintain a healthy gut and, thankfully, I’ve had no issues since. I’ve also had great success with clients that have used it for bloating, belching and general gut inflammation.” 8 rude health magazine

Melanie says: “A gluten-free diet doesn’t have to be boring with Origin Earth Gluten Free Crackers which are very moreish, thin, simply delicious crackers that can be eaten on their own or with some spread. Vegan, high in protein and fibre, I simply can’t stop eating them. Available in sesame or fennel.”

Herbal tea

Sian says: “Did I mention a cup of herbal tea to go with the biscuits? Yogi Tea Organic Alkaline Herbs Tea is my current favourite. This blend is a delicious, light and refreshing mix of cleansing herbs such as nettle, alfalfa and dandelion, with a little zing of lemon. I bring it in my flask to work every day.”

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MAG365, a highly absorbable ionic magnesium citrate, acts as a natural stress reliever. Magnesium regulates stress hormones, promoting muscle and nerve relaxation for a sense of calm. Its swift absorption provides rapid stress relief, making MAG365 an award-winning choice for natural tension relief and relaxation. We have 5 tubs of MAG365 worth €17.95 each to be won. FREE CODE: RH-JAN-FEB-ITL

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HOW TO ENTER WEB: Just visit www.rudehealthmagazine.ie and enter your details and the Free Draw Code (such as RH-JAN-FEB-NATURESPLUS). EMAIL: Or email win@rudehealthmagazine.ie with the Free Draw Code (eg RH-JAN-FEB-NATURESPLUS) in the email subject box. Prizes are for personal use only and not for re-sale. For full terms and conditions visit www.rudehealthmagazine.ie Closing date: 29 February 2024

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rude | celebrity

“My music is about

HEALING AND LOVE Ciara Lawless is a 24 year old singer and florist from Athlone, Co Roscommon. She is a radio presenter on Ros FM where she has four shows: Good Morning Roscommon with Ciara Lawless, Inspired Lives, Raiders of The Lost World, and Historic Looks, Fashion Hooks. She released her second single ‘With Love’ in November after her songs ‘I Am Your Healer’ and ‘Half The Man’ made music fans sit up and take notice. During the summer months Ciara performed at various festivals including The Mná Festival at Dun na Sí, Co. Westmeath and The Lovestock Festival in Tuamgraney, Co Clare as well as at the Galway Races. On 15th January Ciara’s song ‘Where Are Your Wings’ will be launched and in April her first album entitled ‘Where Am I Supposed to Go With This Love’ will be released. Photo: Aoife Long

HI CIARA, WHAT FOOD DO YOU EAT TO STAY HEALTHY? In 2020 I went to see Yvonne Duffy O’Shaughnessy a health and nutrition coach in Galway. She worked with me on iridology and allergy testing. The 10 rude health magazine

problematic foods that came up for me were chocolate, dairy and wheat so I avoid these. Before this I had suspected that I had a dairy allergy so had already taken it out of my diet. I am big into cooking my own food and keeping it simple. For breakfast I might have an omelette with avocado and sauerkraut. Lunch is usually light with a salad or soup. I try to stay away from bread. I might add vegetables or chicken to salads. I like to buy bone broth from the fridge in health stores. I will occasionally have gluten-free bread. I make my own soup, and if I am buying one ready-made from a shop I choose the one with a shorter ingredients list. I avoid eating anything with cream. When I am on the road for my music and performing I go for simple snacks. I think the secret is in planning. I love nuts and blueberries and raspberries. For dinner I am really old school and like hotpots, stews, warming soups, shepherds pie, traditional curries. I grow herbs in the garden and have a real appreciation for growing and cooking things. I love prepping the night before and using a slow cooker. I would eat fish twice a week, eat meat sometimes and have a few vegetarian meals with alternatives such as lentils or kidney beans. It’s all about balance. Also I don’t drink or smoke, for throat health. WHAT EXERCISE DO YOU DO TO KEEP IN SHAPE? I am a big fan of swimming and would go to the pool three times per week. A friend got me into yoga and meditation so I go to classes now. I

loved dance and singing growing up, and now sometimes go to Ecstatic dance classes. HOW HAVE HEALTH STORES HELPED YOU? I have always been a big fan of health stores. When I was younger I was obsessed with skincare, probably because I had psoriasis. Happily this issue has now gone. I don’t wear a lot of make-up, but when I do I prefer to use natural skincare and makeup brands. I really like Dead Sea Skin products and Lavera beauty products. Inika make-up is amazing and I wear Dr Hauschka too. DO YOU TAKE ANY SUPPLEMENTS? Vocal health is a huge thing for me as a singer and a radio presenter, it’s really important to mind my voice. I take Dr Clare’s Echinacea throat spray every day. I also drink mullein tea – I buy loose tea leaves from my local health store and brew it at home. It has a warming sensation when you drink it, and is very good for your lungs and any lingering chest issues. It reminds me of when we foraged for nettles when I was a child and my mam would make nettle tea. Yogi Bedtime Tea is really good for getting to sleep, I call it my sleepy tea. When I met Yvonne she recommended I take vitamin C, electrolytes in water and fish oils. I like Panda Licorice as it can be great for a dry throat. I also take Dr Clare’s Mucotone, and keep Propolis lozenges in the car for my voice. As a florist I have long been a believer in the powers of bees. I buy all of these products in health stores. @ciaralawlesshq www.rudehealthmagazine.ie

rude | celebrity

DO YOU HAVE ANY TIPS FOR RUDE HEALTH READERS? I am a total geek – I have always liked to cut articles and sayings out of magazines and put them in scrapbooks. More recently I have a clipboard on the wall that I use for this. I am constantly adding to it. I think it’s good to read things over and over to help you get into good habits. I like to keep health magazines in places you are most likely to pick them up. It can be important to swap your phone for reading a magazine.

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rude | experts

Getting enough omegas

Sarah Brereton is a nutritional therapist with Naturalife

My family are trying to eat a more plant-based diet and we don’t like oily fish, so I worry that we may be lacking in omegas. Can you recommend something the whole family can take in safe in the knowledge that it is made from plants? Suzanne* from Leitrim SARAH BRERETON ANSWERS: It’s great you are taking this initiative and researching so that you maintain important nutrients for your family. Omega oils are essential fatty acids, and so important for every cell in our bodies. Udo’s Ultimate Oil Blend is the richest source of omega-3, -6 and -9 available in Ireland and is made from seeds. Udo’s Oil is very versatile in how you can use it - add to children’s smoothies, mix with juice or simply drizzle over your vegetables at dinner time. It is suitable from six months and safe to take in pregnancy too. You’ll find it in the fridge in your local health store.

Digestive aid

Q Dr Dilis Clare is a Consulting Medical Herbalist, General Practitioner MBBCh, DRCOG, B.Sc. (Hons) Herbal Medicine with Dr Clare Apothecary in Galway

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I find winter a challenge sometimes - the soups, stews and roast dinners are great, but I can end up bloated and uncomfortable which runs right through January. Can you recommend any herbs that can help with my digestive issues? Joanne* from Co Mayo DR CLARE ANSWERS: After the celebrations of the darkest time of the year, the first month of the new year digs deep into the resilience of the digestive system. As you may be aware 70% of the immune system is invested in the gut, so a healthy gut, and healthy gut microflora, is essential for a healthy new year. So let’s get the gut going and flowing - this includes galvanising the production and secretion of bile with bitter herbs including dandelion root, asparagus and chamomile. But with bloated uncomfortable digestion, some carminitive soothing herbs would be helpful such as caraway seed, and chamomile is yet again a winner. Milk thistle or blessed thistle seeds help liver detoxification. Asparagus root, bladderwrack, cornflower, ginger are also recommended. Cornflower is a traditional anti-inflammatory herb, calming for digestive inflammation and asparagus also acts as an immune modulator. These combined effects are likely to benefit the gut flora and support general immunity. Herbs to include in your soups and stews include thyme and sage along with garlic and all the rest of the onion family. These are antimicrobial and have a happy place in regulating the balance of bugs in the gut. *Not their real names.

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Rudimentaries

When and how to

supplement your life The top vitamins and minerals for your body during winter, and choosing the right ones for you

e all have individual requirements when it comes to supplementation,” says Kelly Gleeson of Kelly Gleeson Nutrition and Quay Coop Health in Cork city. “The best way to know if you are deficient or low in any particular nutrients is to do a blood test and review the results with a professional. A good quality multivitamin will include all of the important vitamins and minerals we require to function at safe levels. “Poor health is often what drives customers into a health store,” says Jill Bell of Well and Good, Midleton, Co Cork. “A little probing can reveal if somebody is eating an unhealthy diet, in which case a good, easily absorbed multivitamin can give a 14 rude health magazine

boost, alongside dietary advice. When a customer has been on antibiotics and continues to pick up infections we reach for probiotics.”

WINTER SUPPORT “Winter time is an important time of year to support our health as we are more prone to colds and flus,” says Kelly Gleeson. “Useful nutrients to include in our diet and to supplement with to support our immunity include vitamins A, C and D, zinc as well as beta-glucans, elderberry and omega-3s. “An important note is that we cannot ‘out-supplement’ a bad diet. Winter time is a great time of year to include easily digestible foods such as soups, stews and broths that can include plenty of vitamins, minerals, protein and fibre.” www.rudehealthmagazine.ie

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Rudimentaries

Copper Found in shellfish, nuts and seeds, wholegrain foods, cocoa and organ meats, copper is important for strong bones and healthy blood vessel walls.

VITAMINS YOUR BODY NEEDS Vitamin A Vitamin A is a fat-soluble vitamin that helps to keep eyes in good condition and boosts the immune system. People on fat restricted diets or who have issues absorbing fats may become deficient in this vitamin. Foods high in vitamin A include liver and kidneys, carrots, mango, sweet potato, spinach, kale and apricots. All the Bs Vitamin B1 (thiamine) – essential for energy. Found in wholegrains, seafood and beans. Vitamin B2 (riboflavin) – keeps skin, hair and nails healthy and also for good eyesight. Found in some cheeses, almonds, oily fish, eggs, mushrooms and sesame seeds. Vitamin B3 (niacin) – helps lower cholesterol and aids digestion. Found in beetroot, brewer’s yeast, salmon, tuna, sunflower seeds, fortified bread and cereals. Vitamin B9 (folic acid, folate) – important for growth. Found in green vegetables and fortified foods like cereal and bread. Vitamin B12 (cobalamin) – good for supporting blood cell and nerve growth. Found in liver, oily fish, dairy and eggs.

Vitamin D “Vitamin D is particularly important during the darker months as our main source of this vitamin is from the sun,” says Kelly Gleeson. “This vitamin is crucial for immune and hormonal function.” If you are deficient in vitamin D it may affect your immune system, skeletal system and lead to mood disorders. Unfortunately for us in Ireland the best source of vitamin D is from the sun. Dietary sources of vitamin D include fish such as salmon, tuna and mackerel, raw milk and eggs. There are also many foods that are fortified with vitamin D. Vitamin E Vitamin E is a potent antioxidant that reduces the risk of developing cardiovascular disease. It has been shown to reduce symptoms associated with PMS and menopause and can prevent degenerative eye conditions. Sources of vitamin E include soya, olive oil, wheat germ oil, nuts such as almonds, hazelnuts and peanuts, sunflower seeds, avocados, butternut squash and spinach. Vitamin K Vitamin K2 aids in binding calcium to the bones. Food sources include kale, broccoli, Brussels sprouts, spring onions and prunes. Vitamin K1 is important for blood clotting and building bones. Found in green leafy vegetables, such as broccoli and spinach, vegetable oils, cereals.

Vitamin C “Vitamin C is a highly essential nutrient that we cannot synthesise ourselves, says Kelly Gleeson. “This means that we rely on our food intake and supplementation to keep our levels up. Vitamin C is needed for skin health, immune support, energy production and healthy connective tissue.” 16 rude health magazine

MINERALS YOUR BODY NEEDS These minerals are only needed by the body in small amounts, and are known as ‘trace’ minerals. Chromium Found in potatoes, garlic, apples, bananas, broccoli, meat and wholegrains, chromium helps to regulate sugar levels in the blood.

Iodine Found in seafood and iodine-rich foods such as seaweed. Iodine helps to make hormones important to the thyroid gland. It also supports the immune system. Iron Found in meat, poultry, fish, dark leafy green vegetables and legumes, iron carries oxygen to muscle cells. Manganese Found in sweet potatoes, pineapples, seeds, legumes and wholegrains, manganese helps in the healing process and formation of bone. Omegas “Both omega-3 and omega-6 are considered essential, however the western diet contains high levels of omega-6 and very little omega-3,” says nutritional therapist Olive Curran who works with PPC Galway. “The best source of omega-3 is oily fish (sardines, salmon, anchovies, fresh tuna and mackerel). Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. A massive 89% of Irish people do not consume sufficient oily fish in their diet, so need to take a good quality omega-3 fish oil. Thousands of clinical studies have shown that increased intake of EPA and DHA, the omega-3 essential fatty acids in fish oil, enhance overall cardiovascular function.” Selenium Brazil nuts are the best source of selenium in food, and many plantbased foods. Selenium is a powerful antioxidant and important for reproduction and synthesis of DNA. Magnesium “Magnesium is a mineral that most people are lacking in due to low amounts present in our food,” says Kelly Gleeson. “Magnesium is involved in many processes in the body including nervous system health, muscle function, energy production and sleep support.” Food sources include seafood, oysters and meat. www.rudehealthmagazine.ie

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rude | reviews

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New organic condiments Authentic Japanese and organic fine foods specialist Clearspring has added five delicious new condiments to its offering. The range includes Organic Shichimi as well as Organic Irigoma in Whole Sesame and Black Sesame; and Organic Gomashio in Whole Sesame and Black Sesame. All five condiments are traditional culinary staples in almost every Japanese kitchen and are made in small batches for the perfect taste every time. www.clearspring.co.uk

Robust nutritional support NaturesPlus Gi Nutra Pro-Bio Mega is a superior quality, science-backed supplement which provides robust nutritional support. It includes clinically researched strains that have demonstrated an improvement in IBS quality of life comparable to standard prescriptions, plus oral probiotic strains supporting healthy oral microflora. It is one of the most powerful products on the market. The product delivers 35 unique strains and 120 billion live bacteria per capsule. Priced at €43.95 for a 30-day supply. www.naturesplus.co.uk

Genuine stabilised allicin AllicinMax™ provides genuine stabilised allicin, the key active principle in garlic, in a one-a-day, vegan capsule. The unique process used in its production means that the allicin is gently extracted from the garlic and stabilised. This ensures an odour-free product and one that is guaranteed to contain allicin. Made to the highest quality standards. www.allimax.com 18 rude health magazine

Natural wellness and energy Bee Prepared daily immune supplement blends bee propolis, elderberry and olive leaf (which have antiviral and antibiotic properties) and more. Bee Energised contains organic bee pollen, rosemary extract and much more. It helps to improve energy and focus without jitters and crashes. Benefits build with time to help brain fog, Long Covid, menopause and more. Unbeelievable Health is one of the only brands crafting all-in-one plant-based supplements, formulated by nutritionists, using ingredients with studies behind their use which are not usually found in a regular diet. Products are free from added fillers and excipients. www.unbeelievablehealth.com

The value of hemp seed oil Hemp Seed Oil from The Hemp Company Dublin is cold pressed from organic hemp seeds and priced at €10.50. Hemp Seed Oil (HSO) has a high content of polyunsaturated fatty acids. As ‘good fats’ are key structural elements of healthy cell membranes, a sustained dietary intake of HSO will lead to better quality cells that function more optimally and can repair more efficiently. Hemp-based dietary inputs lead to improved body structure and function, support better repair after injury and lead to enhanced wellness. The organic EU hemp food range includes seeds, flour, hearts and protein to help maintain healthy body function and a healthy immune system. www.hempcompany.ie www.rudehealthmagazine.ie

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In Rude Health

FUTURE-

PROOF Supporting health and wellbeing as you grow older

geing well is not just about what we eat and what we do – it’s very much a frame of mind,” says Jill Bell of health store Well and Good in Midleton, Co Cork. “It’s an ability to adjust positively to changes. It’s about adding life to our years rather than just adding years to our lives. It’s never too late to start caring for our bodies.” The most common health issues linked with ageing are aches and pains from creaking joints and muscles, allied with concerns about mental agility. But the good news is that there is plenty we

20 rude health magazine

can do to improve the situation, or at the very least, maintain what we have.

DEM BONES AND JOINTS “We lose bone density as we age and also joint movement becomes stiffer and less flexible,” says nutritional therapist Liz O’Byrne who works with health store the Aloe Tree in Ennistymon, Co Clare. “It’s important to consume a diet high in calcium, magnesium, iron and omega-3 fatty acids. Leafy green vegetables, bananas, oranges and fish are great additions to the diet. Any antioxidant foods such as blueberries are anti-inflammatory which may help alleviate aches and pains.” “Omega-3 fish oil is our number one recommendation for joint issues, allied with glucosamine. If pain is a problem turmeric in various forms (teas, capsules, curcumin extract), ginger and bromelain are effective aids,” says Jill Bell. “Bones are a matrix of tissues combining collagen, calcium, magnesium, zinc and other minerals which constantly need renewing. A healthy, varied diet, avoiding acidforming processed food and drinks, is the basis of bone health.” www.rudehealthmagazine.ie

In Rude Health

Help is also available from: Glucosamine – useful for maintaining joint health, particularly in supplements which combine it with chondroitin, turmeric, boswellia or ginger. Omega-3 fatty acids – essential nutrients for bone health and strength. Organic apple cider vinegar – an effective alkalising anti-inflammatory remedy for aches and pains. Magnesium and zinc – both vital for bone health. Turmeric capsules – anti-inflammatory and pain relieving. Vitamin B12 – keeps homocysteine levels down, an amino acid linked to bone fracture. Other tips Stay away from aubergines, peppers, tomatoes and potatoes if you are prone to joint pain. Cut down on caffeine-containing drinks or sugary foods and drinks – they lead to tissue acidity and aggravate joint and muscle pain. Reduce the amount of sugars and starches in your diet and increase vegetables. Drink water – dehydration contributes to inflammation. Light exercise is very important – walking, yoga and swimming are all very good for flexibility.

EYES ON THE PRIZE “The antioxidants lutein and zeaxanthin act by protecting eyes from sunlight and harmful blue light,” says Liz O’Byrne. “Vitamin D is known to improve tear function in eyes, thus reducing risk of cataracts and glaucoma.”

DIGESTIVE SUPPORT “As we age our levels of stomach acid tend to drop which can lead to poor digestion, heartburn and reflux,” says Jill Bell. “It’s important to chew well to encourage the release of saliva and not to eat a heavy meal close to bedtime. Natural apple cider vinegar, or a bitter herb such as centaurium, taken before a meal, can usefully encourage the production of gastric juices and reduce symptoms. For constipation, magnesium can be very useful to support muscular activity of the bowel, whether as a liquid, capsule or massage lotion.” “Our digestion can slow down as we age and reduced stomach acid can impede the digestion of protein such as meat,” says Liz O’Byrne. “We can encourage the production of stomach acid by consuming foods such as fermented vegetables (think sauerkraut and pickles). Fermented foods may also encourage healthful microbes to flourish in the gut.” Help is also available from: Camomile tea – drink after a meal for heartburn and acid reflux. Digestive enzymes – help the body to break down food and absorb more vitamins and minerals from food. Yogurt – restores natural bacteria.

Zinc and vitamin C are beneficial to eye health. A blueberry supplement rich in lutein may help to keep the muscles of the eyes strong. Help is also available from: Bilberry – contains antioxidant vitamins A and C that help to prevent damage to the eyes. Available as tablets, sometimes with lutein and zeaxanthin. Vitamin A – a vital nutrient for eyes. In dairy products, fish oils and egg yolks. Flaxseed oil – good if you have dry or itchy eyes. Available as capsules and a liquid. Omega 3 fish oil – good for general eye health and clear eyesight. Selenium – found in small amounts in brazil nuts, eggs, garlic, and brown rice, seafood and yeast or take a supplement. Zeaxanthin and lutein – from leafy green vegetables such as spinach, kale and watercress help prevent oxidation around the eye. www.rudehealthmagazine.ie

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Rudimentaries

YOUR HEALTHY HEART The main risk factors for heart disease and stroke are smoking, high blood pressure (hypertension), raised cholesterol, physical Inactivity, overweight and obesity. We should all eat more fruit and vegetables and wholegrain foods; eat less fatty foods; eat oily fish twice a week; if you smoke, try to stop; be a healthy weight, watch the portion sizes; be more physically active, at least 30 minutes five days a week; drink less alcohol; learn to relax and have a regular blood pressure and cholesterol check. “Foods rich in omega-3 fatty acids are known to improve heart health,” says Liz O’Byrne. “Eating plenty of omega-3 fatty acid rich foods such as oily fish and following mainly a Mediterranean style diet is great for heart health (think vegetables, fruits, nuts, beans and wholegrains).” “If a customer asks about supporting heart health, we suggest diet first and foremost, boosted by omega-3, garlic, hawthorn, magnesium or co-enzyme Q10.”says Jill Bell. Help is also available from: Cayenne pepper – in a little hot water, first thing in the morning helps clear the arteries and regulates blood pressure. Fish oils – if you don’t eat much fish, take a supplement of fish oil with omega-3 to cut down on unhealthy fats called triglycerides.

MIND MATTERS

PROSTATE CONCERNS

“Challenging your brain with mental exercise – doing crosswords, learning a new skill, pursuing a hobby or polishing up school Irish – stimulates brain cells to communicate and remain active,” says Jill Bell. “The body and brain repair during sleep, so maintaining a good sleep pattern is important.” “Foods high in omega-3 fatty acids such as salmon and mackerel and eating lots of vegetables (especially dark leafy greens) and nuts, seeds and beans can help boost our mental health,” says Liz O’Byrne. “As well as diet, regular social contact, fresh air and movement are also vital.” Help is also available from: Rhodiola – helps boost learning and memory skills, along with essential fatty acids, vitamin D and curcumin.

Prostate issues can become a problem for men in their 60s. Any man who is experiencing frequent or painful urination, blood in urine, inability to urinate, pain in their back, hips, thighs or pelvis should see a doctor straight away. Eat foods rich in beta-sitosterol such as pecans, avocados, pumpkin seeds, cashew nuts, rice bran, wheat germ, soybean products and dandelion coffee. Also eat tomatoes and other vegetables rich in lycopene. Help is also available from: Remedies containing nettle root, zinc, lycopene, pumpkin seed and sea buckthorn can help. Saw palmetto – used to relieve the discomfort of an enlarged prostate.

OSTEO ALERT

Garlic – cook with it, eat it raw or take a supplement to help arteries to stay clear. Green tea – a relaxing drink thought to be helpful in controlling cholesterol. Plant sterols, red yeast rice, lecithin and citrus extracts are helpful for cholesterol. If you take statins or beta blockers, be sure to take CoQ10, which helps to reduce some of the adverse effects.

22 rude health magazine

“People with a light bone structure are specially prone to osteopoenia and osteoporosis,” says Jill Bell. “Weight-bearing exercise is important – walking, climbing stairs, dancing and so on. Ensure your diet contains sufficient calcium and magnesium from leafy green vegetables, dried fruit, nuts and seeds, legumes and wholegrains and you are getting sufficient vitamin D.” Help is also available from: Calcium supplements when taken in conjunction with vitamins D3 and vitamin K2 – D3 helps calcium absorption and K2 puts calcium where it is needed. Vitamins D and K, magnesium, boron and zinc are all helpful supplements for osteoporosis.

A health store staff member may suggest you consult your professional healthcare practitioner before you take any new supplements or start a new diet.

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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 Bernadette Cass of the Fruit ‘N Nut Health Store in Portlaoise.

Independent health store advice on getting set for a healthy New Year

or the New Year we all want to aim to make some improvements in our bodies and minds. Out with the old habits, and increase some of the better ones. The word detox may have fallen out of favour in recent years, but making small changes to your diet and lifestyle can really help you to feel better.

Morning habits Hydration is the simplest thing we can do. Get up in the morning, have some warm water with a slice of lemon. It’s an ideal way to start your morning. Some people do not eat a breakfast, but I would suggest having even a spoonful of porridge with some nuts and seeds.

Cut down Cook from scratch as much as you can. Meal planning saves time and money. When you cook in batches you waste less food and you are more inclined to stick to your healthy eating. Cut out fizzy drinks and caffeinated drinks, processed foods and alcohol. Take note of what you know

24 rude health magazine

you should eliminate. Make a plan and consciously stick to it.

Look at your diet Write out what you eat on a usual day so that you are more aware of it. Try to add some colour to your diet, adding in fruit and vegetables as much as possible. Increasing your fibre intake will keep you feeling fuller for longer as well as improve your bowel movements. When you’re eating fruit, add in a small handful of nuts. Your blood sugar won’t spike as much and you will have a prolonged source of energy. If you have fruit like a banana on its own, your sugar level will spike and you will be hungry shortly after. But have the banana with some protein like almond or peanut butter, and you will have a prolonged energy release and no sugar slump. When you eat better you will have more energy and you will feel better too.

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rude | expert advice

Store Profile

Who’s who and what’s what at the Fruit ‘N Nut Health Store in Portlaoise

Natural cleansers Drinking herbal teas is a simple way to help your body move material out of your body. Dandelion and nettle teas are helpful to cleanse your blood and encourage your liver and kidneys to work better. Apple cider vinegar has been used for years to improve your metabolism. You need to rinse your teeth with plain water after drinking it, though. Take it 15 minutes before you eat to help stabilise your blood sugar and reduce your cholesterol.

Healthier you

Bernadette Cass has worked at the Fruit ‘N Nut Health Store since 2006, and took it over in 2014. “We are quite a small shop,” she says, “but there is a homely feel to it that makes shopping with us very relaxing. “We are the only independent health store in Portlaoise, located in a square off the main street, which is beside the banks and post office and always busy. We have a lot of long standing regular customers who we try to help as much as we can - we will order in anything they ask for. At this point I see teenagers coming into the shop that I can remember when they were brought in a buggy or in their mothers’ arms. Time flies by. We are so lucky to have such loyal and wonderful customers. “Around 60% of our shop is food related, and we stock organic as much as possible. We have good quality ingredients such as dried foods, herbal teas, herbs and spices, organic coffee, organic cooking oils, and a wide range of gluten-free products. We like to support local suppliers and would sell their seasonal produce when possible such as organic raw milk from March to December, local honey and gluten-free oats. We would cover most of what you might consider to be specialist foods. “Our chilled and frozen sections include kefir, sauerkraut, kimchee, kombucha, dairy-free yogurts and cheese, frozen vegan dairy-free ice cream, and meat free sausages and burgers. “We have a wide range of supplements as well as skin and haircare products. Our refill station allows customers to buy olive oil and save on packaging as well as a wide range of homecare products such as laundry liquid and softener, washing up liquid, shampoo, conditioner and shower gel. We also try to buy products with less packaging such as loose natural soaps.” VISIT: 1 Lyster House, Portlaoise, Co.Laois SPEAK TO: Bernadette Cass, Mary Jo Rafferty, Bernie Poole, Sinead Murphy, Hannah Heffernan, Alison Duck and Pauline Coughlan PHONE: 057 862 2239 ORDER ONLINE: www.fruitnnuthealthstore.ie OPEN: Monday to Saturday 9am-6pm

26 rude health magazine

Over Christmas we all over-indulge, so cholesterol may be a worry. Eating well and including fibre in your diet through nuts and seeds helps to move cholesterol out of your body. Limiting and eliminating refined foods will also reduce your cholesterol. Eating better and increasing your daily exercise will naturally reduce your weight. It is important not to focus solely on the weighing scales though!

New Year’s resolutions Quitting smoking is a popular resolution – it is amazing for your health and your bank balance. Having people around you that support and encourage you will no doubt help. Usually people need another habit to do instead of lighting up a cigarette. How about trying herbal tea? Licorice tea tastes sweet and can help with your adrenal glands. A good quality B supplement can help with your mood, and mullein tea is really good to help to clean and strengthen lungs. Other advice is to find a hobby that makes you feel good, and you want to do regularly, to keep yourself busy. Put the money you would have spent on cigarettes towards something you can look forward to, say a holiday. Whatever helps you achieve your goal.

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Rudimentaries

DEFENCE AGAINST THE BUGS! Boost your family’s immunity during the winter months

inter definitely puts more stress on our bodies,” says Sian Eustace of health store Healing Harvest, Kinvara. “There is less natural daylight and, therefore, less vitamin D to be had. It is colder so our bodies have to work harder to keep up our core temperature. We are often stuck inside without fresh air and with heating systems running. “Cold air, whilst it can’t give us viruses, is thought to be responsible for lowering our immune system in a few ways. The cells lining the nose perform differently at colder temperatures, meaning we are less able to fight infection. Viruses are able to spread more rapidly.” 28 rude health magazine

“There is now a sound body of evidence that low vitamin D levels leave a person more prone to catching any virus,” says Jill Bell of health store Well and Good in Midleton, Co Cork. “In health stores we’ve seen too an exponential increase in the number of customers taking vitamin D as a spray, drops, capsules or tablets.”

Your immunity diet “There are a number of things we can do to help ourselves to stay healthy in the colder months,” says Sian Eustace. “Making sure to eat healthily is extremely important as it means your body will have all the vitamins, minerals, macronutrients and antioxidants it needs to stay well. www.rudehealthmagazine.ie

Rudimentaries

Consider foods which are naturally antibacterial such as garlic, local honey, lemon, ginger and turmeric. Also support your gut bacteria by eating fermented foods such as sauerkraut, kimchi, natural live yogurt or kefir. Lemon balm tea is naturally antiviral and delicious.” Other good immune-boosting foods include: Bone broth – packed with anti-inflammatory properties, amino acids and great for gut health which is vital for a healthy immune system. Ginger – a warming spice that increases circulation and reduces inflammation. Matcha green tea – packed with antioxidants and has antimicrobial properties. Cordyceps such as reishi shiitake – have immune-boosting properties and are antiviral and antimicrobial.

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Rudimentaries

Lifestyle advice

The role of vitamin C “Good food sources of vitamin C include kale, broccoli, peppers, citrus fruits, strawberries and blackcurrants,” says Jill Bell. “In health stores there are a number of options for increasing vitamin C levels, some food-derived, such as camu camu, and an effective complex of acerola, Indian amla and rosehips, and others in more conventional capsule, powder, effervescent or tablet form. Children can choose drops or a chewable tablet.”

“We need to help ourselves by managing our lifestyle,” says Jill Bell. “Avoid smoking , excess alcohol and eat healthily. We should remember that exercise stimulates white blood cells to fight disease. Exercise also improves sleep quality and our ability to manage stress and anxiety, which in turn helps to support immune function.” Make good lifestyle choices – find time to move your body, reduce alcohol and avoid smoking or drugs. Find hobbies that bring you joy and make time for them in your life. When working or socialising in an enclosed space, try to ensure ventilation or an air purifier/filter. Stay hydrated – herbal teas are a useful way of increasing liquid whilst staying cosy and warm.

Herbal help “In the winter months, it can be useful to think about a multivitamin if you feel you are not eating a wide variety of fruits and vegetables,” says Sian Eustace. “It can also be useful to look at immune-supporting products such as vitamin C, zinc and echinacea. Other useful vitamins, minerals and herbs for supporting immunity are probiotics, garlic, olive leaf, oregano oil, elderberry, astragalus, ginger, plus ivy and thyme to support the chest.” “For lots of people herbs are the way to go, and top of the list is echinacea,” says Jill Bell. “Other herbs that help to guard us against ills and chills include garlic, anti-viral elderberries, Indian astragalus and reishi mushrooms for the immunestimulating properties of their beta glucan content.”

30 rude health magazine

Coping with stress “Stress can be harmful to the immune response,” says Sian Eustace. “Try to do something every day which makes you happy. This could include taking a walk in nature; doing a guided meditation; soaking in a bath with Epsom salts or essential oils; having an early night; doing some yoga or t’ai chi; painting, drawing or other art activities; crochet, knitting or other crafts; taking an online dance class or just dancing around the kitchen to the radio. If you’re struggling, don’t be afraid to seek help.”

Immune boosting A-Z Vitamin A – has antiviral and immune-enhancing properties involved in the production of white blood cells which help clear bacteria and pathogens from the blood system. Aloe vera – has immuneboosting and anti-viral properties, is a good all round tonic and as a booster during any infection. 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. Camu camu – this South American fruit has amazingly high levels of vitamin C. Chromium – stimulates the immune response – it can be sourced from wholegrains, oranges, onions, tomatoes and greens. Curcumin – the active compound in turmeric, has been shown to enhance antibody responses and modulate immune function. Vitamin D – deficiency has long been associated with an increased risk of flu virus. Echinacea – works to support your immune system. Elderberry tincture or syrup – inhibits the adhesion of the (flu) virus to the cell receptors. Garlic – an immune-enhancing herb . Cook and eat with it or take kyolic garlic tablets. Herbal teas – ginger, peppermint, eucalyptus, elderberry and echinacea can be soothing on a sore throat or for respiratory infections. Manuka honey – look for the UMF logo to guarantee antiinflammatory properties. Olive leaf extract – an antioxidantrich immune supporter. Omega-3s, DHA and EPA – these fatty acids enhance the function of immune cells. Selenium – the antioxidants in selenium can help the body fight a cold. Zinc – can help fight infection and shorten the duration of a cold.

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rude | looks

Sustainable

beauty for you Reducing packaging and plastics from your toiletries, personal and sanitary care is now easier than ever

ou’d think that by now at the ripe old year of 2023 that the majority of disposable packaging would be manufactured with the environment in mind,” says Niamh Larkin, beauty specialist at health store Evergreen in Mainguard St, Galway. “But alas, keeping costs down still trumps the eco agenda, leaving the consumer with a lot of plastic waste 32 rude health magazine

when buying self-care products. The problem with plastic packaging is that most of it is not recyclable. This means that unless you are repurposing it yourself it’s ending up in landfill or even worse, the ocean, destined to remain on the planet until long after you’re gone! “Fortunately there are some companies out there doing their best to make recyclable and eco-friendly packaging the norm, and these are the

companies we should be supporting if we want to preserve our planet. Paper packaging instead of plastic wrap, shampoo bars instead of plastic shampoo bottles and refillable options in deodorants and hand soaps are all small ways that you can contribute towards creating less plastic waste. Ask about zero waste options in your local health store to see what changes you can make for a more eco-friendly lifestyle. www.rudehealthmagazine.ie

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rude | food

“Some simple switches to make to your personal care shopping list are as follows,” says Niamh Larkin. “Switch from bottled shampoo, conditioner and body-wash to bars of the same will save on packaging as well as on product. Usually bars are far more concentrated than their liquid counterparts, with one bar often offering as many washes as three shampoo bottles, so these are definitely worth swapping out. If you decide to stick with liquid, choose a bottle that can be refilled and buy refills each time to save on the plastic waste. Refillable deodorants and make-up palettes are also available from health and refill stores. “Organic and plastic-free sanitary pads and tampons are available to buy now in most health-food stores, but these are still ending up in landfill at the end of the day,” says Niamh. “Reusable sanitary products are definitely the future, with several items available ranging from period cups to reusable pads and period knickers. These are more comfortable than the disposable options and are 100 times better for the environment.”

The best new packaging materials for beauty products Bamboo Bamboo is ideal for disposable products like lip balm or lipstick cases. This plant-based packaging uses entirely renewable sources, with no insecticides or pesticides used to grow it, and it is lightweight. It is biodegradable while being strong Paper enough to hold beauty products. Paper and recycled carboard has been eco-friendly for a long Beeswax time, but it is being used more Beeswax packaging is made from by the cosmetics industry as a beeswax, coconut oil and jojoba replacement for plastic than before. and sometimes coated with This sustainable packaging is both cotton. It is a great alternative to renewable and biodegradable. plastic. Beeswax is ideal for beauty packaging as it has anti-bacterial qualities and can protect beauty products from the elements.

Seaweed Although only emerging as a packaging source, seaweed is an abundant natural product. It can be frozen and air dried to make into packaging and would be ideal for holding face masks, gels, lotions and other liquid-based cosmetics. Cornstarch Cornstarch, which is similar to but not the same as cornflour, is derived from renewable sources and can be modified to make eco-friendly beauty packaging. It is biodegradable and recyclable, and beauty companies are using it to hold skincare creams and lotions.

34 rude health magazine

Sugar cane Sugar cane waste is a form of plant-based packaging that is manufactured with no impact on food production. Instead of discharging CO2, damaging the environment, every ton of sugar cane actually absorbs two tons of CO2 from the environment.

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YOUR WINTER WELLNESS OIL Pure & Certified Organic Tea Tree Essential Oil RSP

€6.95

Available In Health Stores Countrywide An Independent Irish Company Est. 1984 www.atlanticaromatics.com

rude | food

Foods that

heal Some foods quite literally have healing properties and are great for your health. Rude Health magazine looks at the best

CAMU CAMU

CHLORELLA

Camu camu is a bush that grows in the rainforest in Peru and Brazil with green or purply red berries and white pulp. “The red fruits of this bush have an earthy bitter flavour, but when dried the powder has a subtle floral aroma,” says Jill Bell from health store Well and Good in Midleton in Co Cork. Who is it good for? “Camu camu is rich in vitamins and other antioxidants which, if regularly consumed, can reduce inflammation in the body,” says Gerald Colfer of health store Only Natural in Wexford. “Camu camu is mainly valued for its high content of vitamin C, perhaps the highest of any fruit, which combined with its flavonoid content acts as a powerful antioxidant,” says Jill Bell. How can it be used? Sprinkle camu camu powder on your porridge or cereal or add to a juice.

Chlorella is a single cell blue-green freshwater algae with a rich colour due to its high concentration of chlorophyll Who is it good for? Chlorella boosts immunity and promotes overall health. “It is a good source of several vitamins, minerals and antioxidants, including B12, vitamin C and iron as well as omega-3 and a significant amount of protein,” says Jill Bell.

36 rude health magazine

“It may also help to reduce cholesterol and lower blood pressure.” “As well as its inflammation fighting properties it’s an aid to heavy metal detoxification,” says Gerald Colfer. How can it be used? Add chlorella powder to a breakfast smoothie.

GINGER Ginger is a root that grows in Asia and central America. It contains active constituents, including gingerol, shogaol and paradol. Who is it good for? “Ginger is an ally in the fight against inflammatory diseases,” says Gerald Colfer. “Its extracts can reduce the production of several chemical substances (including leukotrienes) that promote joint inflammation.” It may also alleviate the www.rudehealthmagazine.ie

Rudimentaries

MACA Maca is a root plant called lepedium meyenii that traditionally grows in the high Andes of Peru. “The maca plant, also called Peruvian ginseng, is related to broccoli, cauliflower, cabbage, and kale,” says Jill Bell. “It’s now grown worldwide.” Who is it good for? “Maca has been used as a food or medication to treat respiratory conditions and rheumatic disease. In recent years it has seen a surge in popularity due to claims that it may help with hormonal issues such as menopause, libido and fertility,” says Jill Bell. “Together with fighting inflammation, maca is associated with female hormone balance,” agrees Gerald Colfer. How can it be used? While you can get it in capsule form, why not add the powdered form into a smoothie.

MATCHA TEA

symptoms of a cold, soothe mild nausea and calm the digestive system. May support heart health and lower blood sugar. How can it be used? Take a supplement or add the fresh root to soups, sauces and smoothies.

GOJI BERRIES Goji berries look like dried raisins and grow on a shrub in parts of the Himalayas, China and Mongolia. Who are they good for? “Goji berries been used in traditional medicine for thousands of years to ward off www.rudehealthmagazine.ie

infection and to strengthen liver, kidneys, and lungs.,” says Jill Bell. “High in antioxidants, the berries may reduce inflammation and protect against chronic conditions related to oxidative stress. Even a small serving of this fruit is loaded with fibre, iron, vitamins A and C and they also contain antioxidant the zeaxanthin which supports eye health.” How can it be used? “Use these berries in baking, salads and breakfast cereals, add them to your favourite smoothie or just chew them as a healthy snack,” says Gerald Colfer.

“Fancy a cuppa, why not try Japanese powdered green tea or matcha?” says Gerald Colfer. “Matcha tea comes from the same plant as green tea, but its leaves are shaded while growing Who is it good for? “Well known for its relaxant and metabolism stimulating properties, matcha contains high amounts of substances with antioxidant and anti-inflammatory effects too,” says Gerald Colfer. It is also known to boost brain health, support a healthy heart and cardiovascular system. How can it be used? In powder, liquid and capsule form. rude health magazine

rude | food

MEDICINAL MUSHROOMS There are literally thousands of edible mushrooms, but the best known used in supplements include chaga, reishi, cordyceps, shiitake and maitake. Who is it good for? “The best known is probably lion’s mane, with its proven support for brain cells,” says Jill Bell. “Cordyceps promotes oxygenation and supports lung health, and like reishi, chaga, maitake and shiitake it promotes immunity and overall health. A word of warning, however - these fungi should not be used during pregnancy or by people on serious medication.” How can it be used? Take as a liquid or powdered supplement, or drink mushroom teas available in instant sachets. “Medicinal mushrooms, are easy to incorporate into the diet in powder or tea form or can be taken as supplements,” says Gerald Colfer.

cherries can support sleep, joint health, immune function, muscle recovery and cognitive well-being. “These are thought to be particularly beneficial for arthritis and gout sufferers,” says Gerald Colfer. How can it be used? Enjoy tart cherries or a juice made from them on a regular basis or look for a good supplement made from them.

TURMERIC

SEAWEED

MONTMORENCY CHERRIES “Tart cherry juice, typically from Montmorency cherries, is rich in plant-based compounds called anthocyanins and polyphenols.,” says Gerald Colfer. Who is it good for? Montmorency

38 rude health magazine

has detoxing properties,” says Jill Bell. “However, due to its iodine content, anyone with an overactive thyroid should be wary of seaweed consumption.” How can it be used? Most Irish seaweed is sold in dried form. It can be soaked in water and used as a cooking and baking ingredient. “Use in salads, soups and casseroles,” says Gerald Colfer.

“Awareness of the value of seaweeds has grown hugely over the past decade, from use as methanereducing cattle feed, as a nonpolluting fertiliser in agriculture, as a jellying agent in many commercially produced foods (carrageenan), in cosmetics as well as for its nutritional benefits,” says Jill Bell. Growing naturally on Irish coasts, in particular the west and north-west, one of the best known seaweeds is dulse or dillisk. Others include sea lettuce, bladderwrack, kombu or kelp, wakame and Carrageen moss. Who is it good for? “Seaweed is a good source of omega-3 fats and

Turmeric is a root like ginger that possesses potent antioxidant properties and is sometimes called the king of anti-inflammatories. Who is it good for? “Curcumin, turmeric’s active ingredient, has been shown to have anti-inflammatory, antioxidant and a host of other benefits and deserves its place in the healthy kitchen,” says Gerald Colfer. Turmeric is known for aiding arthritis, digestive disorders, respiratory infections, allergies, liver disease and depression. How can it be used? “The dried powdered root and the fresh variety can both be added to curries of any description and enjoyed for a lovely earthy flavour and vibrant colour,” says Gerald Colfer.

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MEDICINAL HONEY

Created by Honey bees fed on botanicals with scientifically proven health benefits including dandelion, fig and blueberry. • Tastes great! • All round immune booster • Helps with low energy • Ideal to take whilst undergoing health treatments • Safe for Diabetics

Available from independent health stores nationwide and Down to Earth www.downtoearth.ie Down to Earth, 73 South Great George’s St, Dublin 2, Ireland Tel: 01 671 9702 Email: info@downtoearth.ie

rude | recipes

MENOPAUSE friendly recipes To nourish and support your body Tofu Scramble with spinach, garlic and mushrooms Serves 2 1–2tsp olive oil 1 clove garlic, finely chopped 1 small white onion, finely chopped 100g mushrooms, sliced 200g firm organic tofu, broken into small pieces 1tbsp nutritional yeast flakes, mixed into a paste with 1tbsp water handful of spinach leaves 1tsp turmeric 1tsp cumin 1tsp lemon juice 1tsp soy sauce 1tsp chilli flakes (optional)

Heat the oil in a deep-sided frying pan and sauté the garlic for around 10 seconds. Just as the garlic begins to brown, add the onion and mushrooms. Continue to sauté for 3-4 minutes until the onion begins to become translucent. Add the tofu to the pan and cook for around 5 minutes, stirring to break the tofu up further until it resembles scrambled eggs in texture. Add the yeast paste, the spinach leaves and all of the other ingredients to the pan. Continue to cook, stirring continuously until everything is thoroughly mixed and warmed through. Serve on a slice of porridge bread or a grilled portobello mushroom, or with some avocado and cherry vine tomatoes

40 rude health magazine

Recipes from The Menopause Kitchen by Rachel Graham, published by Gill Books. Photography by Jo Murphy

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rude | recipes

Minestrone Bean Stew Serves 6 1tbsp olive oil 1 large onion, finely chopped 4 cloves garlic, grated 1 leek, finely sliced 2 celery sticks, chopped 2 sprigs rosemary handful organic red chard or baby spinach leaves handful organic kale, de-stemmed and chopped 4 organic carrots, cleaned and chopped 4 plum tomatoes, skins removed 190g dried red lentils 400g tinned kidney beans, rinsed 400g tinned cannellini beans, rinsed 1.5 litres chicken bone broth or veg stock 2 large bay leaves salt and pepper, to taste 6tsp parsley gremolata Put the olive oil in a large stockpot, and add the onion, 3 garlic cloves, the leek and the celery. Allow to sweat gently with the lid on until softened. Add in the rest of the ingredients, except the remaining garlic clove, stirring gently. If you are using spinach leaves instead of chard, add these at the very end. Cook on a low heat for 45 minutes until the vegetables are tender. Adjust the seasoning if necessary. I like to grate the last garlic clove in at this stage to enhance the flavour, or you can top the stew with some parsley gremolata.

Parsley Gremolata Makes 10 portions 1 large bunch of fresh flat-leaf parsley 2 cloves garlic, minced zest and juice of 1 lemon 5-6tbsp olive oil pink Himalayan salt, to taste Blitz all the ingredients together in a high-speed blender. The resulting texture should be rustic and bitty, not babyfood-smooth. Taste and adjust the seasoning, if necessary, by adding more lemon, garlic or salt. Store in an airtight jar in the fridge for up to 2 weeks, though it is better to use sooner rather than later for optimum nutrition benefits.

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rude | recipes

Frozen Yoghurt Bark Makes 10 portions 500ml live probiotic yoghurt (Greek style, if possible) 1tbsp vanilla bean paste or essence 1tbsp maple syrup 2 capsules of everyday probiotics 2tbsp granola 4 ripe strawberries, finely sliced 10 raspberries, whole 10 blueberries, whole 15g dark chocolate (85% cocoa solids), chopped up small Pour the yoghurt into a mixing bowl and add the vanilla bean paste (or essence) and the maple syrup. Mix well. Add the contents of the probiotic capsules and stir well. Line a medium-sized (22cm) baking tray with parchment paper. Pour the yogurt mix into the lined tray and sprinkle the granola on top. Start adding your selection of berries and chocolate on top. Wrap in cling film and place in the freezer for at least 5 hours or overnight. Remove and serve topped off with chopped chocolate.

Cauliflower Chickpea Lemon Curry with apple and dates Serves 4 1 small cauliflower, chopped into bite-sized florets ½ courgette, chopped 400g wholegrain rice 1tbsp olive oil 1 yellow onion, finely diced 1tsp madras curry powder 1tsp ground cumin ½tsp cinnamon 1tbsp turmeric 400ml light coconut milk 2 cloves of garlic, minced 1 thumb-sized piece of ginger, grated 1tsp pink Himalayan salt 400g chickpeas, drained 1 apple, cored and grated 2 Medjool dates, stone removed and chopped small large handful of baby spinach leaves zest of 1½ lemons juice of ½ lemon (optional) Preheat the oven to 200°C/gas 6. Put the cauliflower florets and courgette pieces in a lined baking tray, and roast for 30 minutes, until golden brown and tender. Cook the rice according to the instructions on the packet and keep warm until ready to serve. Heat the olive oil in a large skillet pan. Add the onions and dried spices, and allow to gently sweat with the lid on for 8-10 minutes. Add the coconut milk, garlic, ginger and a pinch of salt. Mix to combine. When the cauliflower and courgette are ready, add them to the pan, along with the chickpeas, grated apple, chopped dates and baby spinach leaves. Stir to combine and cook gently for a few minutes. Add the lemon zest to the pan. If you want to intensify the lemon flavour, also add the juice from half a lemon, and stir well. To serve, plate up 100g of rice per person and portion the curry. If you have any to hand, top with some microgreens and toasted flaked almonds. 42 rude health magazine

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rude | listings The Wellness Pantry Unit 2, Edenbay, Bundoran, F94 DT7E Email: info@wellnesspantry.ie

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 Here’s Health Unit 7, Wilton Shopping Centre, Wilton Rd Tel: 021 4348545 Email: info@hereshealth.ie Horans Healthstore Lr Cork St, Mitchelstown Tel: 025 86868 Email: sandratbreen@horanshealth.ie Horans Healthstore Patrick St, Fermoy Tel: 025 42938 Email: sandratbreen@horanshealth.ie Hudsons Wholefoods Main Street, Ballydehob Tel: 028 37565 Email: hudsonsfoods@gmail.com Loop De Loop Bank Place, Castletownbere Tel: 027 70770 Email: loopdeloop19@gmail.com Organico 2 Glengarriff Road, Bantry Tel: 027 51391 Email: darehannah@gmail.com Quay Co-Op 24 Sullivan’s Quay, Cork Tel: 021 317753 Email: sullivansquayshop@quaycoop.com Quay Co-Op Main St, Ballincollig Tel: 021 4875033 Email: ballincollig@quaycoop.com

Killarney

Open Sesame 29 Parnell St, Ennis Tel: 065 6821480 Email: info@opensesame.ie

Carlow Alive and Well Health Store Unit 17, Carlow Shopping Centre Kennedy Avenue, Carlow Tel: (059) 913 1008 Email: info@aliveandwell.ie

Cavan Back To Nature Upper Main Street, Cavan Town Tel: 0494361019 Email: info@backtonaturehealthstore.ie Nice and Natural 47 Market St, Cootehill Tel: 049 5552190 Email: niceandnatural47@gmail.com

The Health Connection Walnut House, Turnpike Rd, Ennis Tel: 065 686 6597 Email: info@thehealthconnection.ie

Cork

An Tobairín 79 South Main St, Bandon Tel: 023-8852985 Email: antobairin@gmail.com Capabu Foods The Square, Millstreet Tel: 029 71764 Email: capabufoods@gmail.com

Clare

For Goodness Sake Main St, Dunmanway Tel: 023 8855671 Email: fgsdunmanway@icloud.com

The Aloe Tree Main St, Ennistymon Tel: 065-7071837 Email: the.aloe.tree.ennistymon@gmail.com

For Goodness Sake North Street, Skibbereen Tel: 023 8855671 Email: info@forgoodnesssake.ie

Carmel’s Health Store 10 Francis St, Ennis Tel: 065 6892649 Email: carmelshealthstore@gmail.com

Goodness Me 138 North Main Street, Youghal Tel: 024 25741 Email: goodnessmeyoughal@gmail.com

Celestial Times 56 Moore Street, Kilrush, V15 HC85 Email: celestialtimeskilrush@gmail.com

Here’s Health 51 Patrick St, Cork Tel: 021 4278101 Email: info@hereshealth.ie

Ennis Health Store Unit 13, Ennis Shopping Centre, Ennis, Co. Clare Tel: 065 684 9730 Email: heightofhealth1@gmail.com 44 rude health magazine

Here’s Health Douglas Court Shopping Centre, Cork Tel: 021 4361737 Email: info@hereshealth.ie

Quay Co-Op Main St, Carrigaline Tel: 021 4317026 Email: carrigaline@quaycoop.com Roaring Waters Health Store 47 Main Street, Schull Tel: 028 27834 Email: wayfaringlisa@gmail.com

Dublin Down to Earth South Great Georges Street, Dublin 2 Tel: 01 6719702 Email: info@downtoearth.ie Healing Nature Roselawn Shopping Centre, Blanchardstown. Tel: 01 8235458 Email: info@healingnature.ie Health Matters 8 Grafton St, Dublin 2 Tel: 01 6710166 Email: info@healthmatters.ie Health Matters Ashleaf Shopping Centre, Crumlin Cross, Dublin 12 Tel: 01 4550323 Email: info@healthmatters.ie Health Matters The Mill Shopping Centre, Clondalkin Tel: 01 4570303 Email: info@healthmatters.ie Nature’s Gold Avoca, Rathcoole Tel: 01 4580882 Email: info@naturesgold.ie Restore 67 Camden St, Dublin 2 Tel: (01) 4959847 Email: therestorecentre@gmail.com The Health Store Blanchardstown Shopping Centre Tel: 01 8222036 Email: info@thehealthstore.ie The Green Door Pantry Bluebell Business Park, Dublin, D12 XCY2 Tel: (01) 426 4742 Email: jack@greendoorpantry.ie The Health Store Frascati Shopping Centre, Blackrock, Co. Dublin Tel: 01 278 8855 Email: info@thehealthstore.ie The Health Store Henry Street Tel: 01 685 9431 Email: info@thehealthstore.ie

The Health Hub Store Time Square, Ballincollig Tel: 021 4810110 Email: info@health-hub.ie

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

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

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

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

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

Donegal

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

Food For Thought 51 Upper Main St, Buncrana Tel: 074 9363550 Email: healthstorebuncrana@gmail.com Simple Simon The Diamond, Donegal Town Tel: 074-9723690 Email: tonirock@gmail.com The Health Shop 14 The Diamond, Carndonagh, Co Donegal Tel: 0863219878 Email: sharonhirrell@hotmail.com The Natural Way 13 Letterkenny Shopping Centre, Letterkenny Tel: 074 9125738 Email: stores.thenaturalway@gmail.com

The Health Store Dundrum Town Centre Tel: 01 2051420 Email: info@thehealthstore.ie The Hopsack Unit 6A, The Swan Shopping Centre, Rathmines Road Lower, Dublin 6 Tel: (01) 4960399 Email: hopsack@iol.ie Whole Health Centre Ballybrack Shopping Centre, Ballybrack Tel: 01 2369746 Email: thewholehealthcentre@gmail.com www.rudehealthmagazine.ie

MĀNUKA HONEY Winter Essentials

Lozenges:

Blackcurrant or Lemon Extract

Manuka Honey: 40 MGO+

100 MGO+

300 MGO+

525 MGO+

700 MGO+

850 MGO+

Squeezy:

4 Natural Flavours Blackcurrant, Lemon Ginger or Natural

From the untouched landscapes of New Zealand, every drop of Melora's Manuka honey promises purity and authenticity, underpinned by the trusted UMF certification. Our range caters to all: from Pure Manuka Honey in low to high-strength options. Seeking relief from a nagging sore throat? Our lozenges, made with MGO 525 Manuka, are the perfect remedy. Enhanced with Vitamin D and Zinc, they don’t just soothe; they support your immune system too. For a sweet touch to everyday meals, turn to our Squeezy Range. Crafted for every family member, it ensures that the natural goodness of Manuka is never more than an arm's length away.

Melora - Every drop harvested from New Zealands Superplant

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Galway Dr Clare Apothecary 9 Sea Road, Galway. Tel: 091 583260 Email: support@drclare.net Evergreen Healthfoods, Gateway Retail Park, Knocknacarra, Galway Tel: 091 421 000 Email: info@evergreen.ie Evergreen Healthfoods Mainguard St, Galway. Tel: 091 564215 Email: info@evergreen.ie Evergreen Healthfoods Eyre Square Shopping Centre, Galway Tel: 091 568843 Email: info@evergreen.ie Evergreen Healthfoods Galway Shopping Centre, Headford Road, Galway Tel: 091 568843 Email: info@evergreen.ie Evergreen Healthfoods Westside Shopping Centre, Westside, Galway Tel: 091 581008 Email: info@evergreen.ie Evergreen Healthfoods, Seapoint, Barna, Co Galway Tel: 091 867875 Email: info@evergreen.ie Evergreen Healthfoods An Fuaran, Mountain Road, Moycullen Email: info@evergreen.ie Evergreen Healthfoods Oranmore Town Centre. beside Tesco Tel: 091 787070 Email: info@evergreen.ie Healing Harvest Main St, Kinvara Tel: 091 637176 Email: sian.morgan@gmail.com Licorice Health Foods Unit 2, Patrick Street, Portumna Tel: 0909 75 9977 Email: licoricehealthfoods@yahoo.com Open Sesame Unit 6 Market Hall, Gort, Tel: 091 632778 Email: info@opensesame.ie The Health Store Unit 4, Briarhill Shopping Centre, Ballybrit Tel: 091 773688 Email: info@healthstoregalway.ie The Natural Way Main Street, Clarinbridge. Tel: (091) 776 800 Email: thenaturalwayclarinbridge@gmail.com

Kerry Anam Cara Health Store 69 New Street, Killarney, V93 EF2D Tel: 089 222 9675 Email: Tina@anamcarahealthstore.com Aquarian Health 23 Main Street, Cahersiveen Tel: 066 9481733 Email: suzan@aquarianhealth.ie Horans Healthstore Lr Rock St, Tralee Tel: 066 7119418 Email: sandratbreen@eircom.net Horans Healthstore Beech Road, Killarney Tel: 064 22581 Email: sandratbreen@horanshealth.ie Horans Healthstore William St, Listowel Tel: 068 24356 Email: sandratbreen@horanshealth.ie Horans Healthstore Central Point, Park Road, Killarney Tel: 064 662653 Email: sandratbreen@horanshealth.ie 46 rude health magazine

Horans Healthstore Clash, Tralee Tel: 066 715901 Email: sandratbreen@horanshealth.ie Horans Healthstore Manor West, Tralee Tel: 066 7181690 Email: sandratbreen@horanshealth.ie Milltown Organics Castlemaine Road, Milltown Tel: 066 976 7869 Email: milltownorganic@gmail.com The Pantry 18 Henry St, Kenmare, V93 YX48 Tel: 064 664 2233 Email: sales@pantry-kenmare.ie

Kildare Healthy Living Centre 2 Duke St, Athy Tel: 059 8641535 Email: healthylivingathy@gmail.com The Health Store Whitewater shopping centre, Newbridge Tel: 045 434 250 Email: info@thehealthstore.ie Wild Poppy Main Street, Clane, Co Kildare Tel: 0868554261 Email: shell@wildpoppy.ie

Kilkenny Food For Life, Green St, Callan Tel: 056 7725777 Email: catchina@outlook.com Food for Life 43 Kieran St, Kilkenny Tel: 056776168 Email: catchina@outlook.com The Good Earth Newpark Shopping Centre, Kilkenny Tel: 056 7790276 Email: thegoodearthkk@gmail.com Natural Health Store 24 Market Cross, Kilkenny Tel: 056 7764538 Email: info@naturalhealthstore.ie

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

Leitrim Oasis Health Store The Market Yard, St George’s Terrace, Carrick-on-Shannon, N41 F382 Email: oasishealthstore@gmail.com

Limerick Eats of Eden Thomas St, Limerick Tel: 061 316693 Email: eatsofedenlimerick@gmail.com Horans Healthstore The Square, Newcastle West Tel: 069 77784 Email: sandratbreen@horanshealth.ie Horans Healthstore 73 William Street, Limerick Tel: 061 319405 Email: sandratbreen@horanshealth.ie Nature’s Hand Castletroy Castletroy Shopping Centre, Limerick Tel: 061 339506 Email: sales@dargans.ie Sonas Health Foods 9 The Square, Newcastle West Tel: (069) 78944 Email: info@sonashealthfoods.ie Nature’s Hand Unit 28, Crescent Shopping Centre, Dooradoyle Road, Limerick Tel: 061-228 888 Email: info@natureshand.ie

Longford

Waterford

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

Blasta Wholefoods 54 Main St, Dungarvan Tel: 058 23901 Email: blastawholefoods@gmail.com

Mayo

Full of Beans Unit 9, Georges Court Shopping Centre, Waterford Tel: 051 843653 Email: fullofbeanswaterford@gmail.com

Slainte American St, Belmullet Tel: 097 81082 Email: odonoghuesbakery@gmail.com

Meath Nature’s Gold Avoca Dunboyne, Piercetown, Dunboyne, Co. Meath Tel: (01) 802 6190 Email: dunboyne@naturesgold.ie

Monaghan Bee Healthy 88 Glaslough Street,Monaghan Tel: 047 83634 Email: beehealthymonaghan@gmail.com Natural Choice 1 Parnell St, Carrickmacross Tel: 042 9662323 Email: elisesheenan@gmail.com

Offaly Licorice Health Foods Main Street, Birr Tel: 057 9121619 Email: licoricehealthsoods@yahoo.com

Roscommon Healthy Beings Elphin St, Strokestown Tel: 071 9634411 Email: tesscall@gmail.com Au Naturel Goff Street, Roscommon Town, F42 EK20 Tel: 090 6630492 Email: aunaturel2004@gmail.com

Sligo

Full of Beans Unit 2, Ardkeen Shopping Centre, Dunmore Rd Tel: 051 844644 Email: fullofbeanswaterford@gmail.com Lismore Health Store East Main Street, Lismore Tel: 089 449 3451 Email: lismorehealthstore@gmail.com Remedies 3 Sexton St, Abbeyside, Dungarvan Tel: (058) 45051 Email: http://remedies.ie

Westmeath Au Naturel Health Foods 3 Payne’s Lane, Athlone, Co. Westmeath, N37 V328 Tel: 0906 487993 Email: aunaturel2004@gmail.com Nuts & Grains Chapterhouse, Friars Mill Road Mullingar Tel: 044 9345988 Email: info@nutsandgrains.ie

Wexford Evolv Healthstore 2 Castle Hill, Enniscorthy Tel: 053 9236009 Email: evolvhs@gmail.com In A Nutshell 8 South St, New Ross Tel: 051 422777 Email: inanutshell8@gmail.com

Horans Healthstore O’Connell Street, Sligo Email: sandrabreen@horansheathstore.ie

Natural Health Store 24 North Main Street, Wexford Tel: 053 9121613 Email: info@naturalhealthstore.ie

Tír na nÓg Organics 16 Grattan St, Knappagh Beg, Sligo F91 RX31 Tel: 0719162752 Email: sales@tirnanogorganics.ie

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

Sligo Wellness 1 Wine Street, Sligo Tel: 071 9153828 Email: info@sligowellness.com

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

Tipperary

Wholesome Rafter St, Gorey Tel: 053 9484270 Email: wholesomegorey@gmail.com

Healthy Haven 19 Liberty Square, Thurles Tel: 0504 58659 Email: healthyhaventhurles@gmail.com

Wicklow

Healthy Vision Main Street, Roscrea Tel: 086 8477423 Email: shirleysheil@hotmail.com

Health Matters 25 Main St, Bray Tel: 01 2762669 Email: info@healthmatters.ie

Horans Healthstore 80 Pearse Street, Nenagh. Co Tipperary Tel: 0858002985 / 06741258 Email: sandratbreen@horanshealth.ie

Harvest Fare, Main Street, Blessington Tel: 045 891636 Email: harvestfare1@gmail.com

Horans Healthstore Main St, Cashel Tel: 062 62848 Email: sandratbreen@horanshealth.ie

Nature’s Gold 1 Killincarrig Road, Greystones Tel: 01 2876301 Email: info@naturesgold.ie

Horans Healthstore 71 O’Connell St, Clonmel Tel: 052 6187387 Email: sandratbreen@horanshealth.ie

Refresh Health Prospect house, Church street, Wicklow Town A67 X935 Email: info@refreshhealth.ie

Solero Viva Health Store 6-7 Main Street, Carrick-on-Suir Tel: 051 600966 Email: sarah@soleroviva.com

The Health Store Bridgewater Centre, Arklow Tel: 0402 24893 Email: info@thehealthstore.ie

The Honey Pot 14 Abbey Street, Clonmel Tel: 052 6121457 Email: thehoneypot@hotmail.com

The Health Store The Boulevard, Quinsboro Rd, Bray Tel: 01 2861793 Email: info@thehealthstore.ie www.rudehealthmagazine.ie

ENERGY – The Natural Way

Why Choose BioActive Q10 from Pharma Nord? • The Original, Best Selling Q10 Brand in Europe • Patented Formulation for Exceptional Absorption & Effectiveness • Official Reference Product of the International Coenzyme Q10 Association

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• Product of Choice for the Ground Breaking KiSel10 and Q-Symbio Scientific Studies * With vitamin B2 that contributes to the body’s energy-yielding metabolism and to the reduction of tiredness and fatigue

Order here: www.pharmanord.ie/webshop or from your local pharmacy or health food shop. Find us on social media: For any inquiries, email ireland@ pharmanord.com or call (01) 899 1650. www.rudehealthmagazine.ie