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IRELAND’S FAVOURITE NATURAL HEALTH READ
Reiki helped me to walk again When food is your enemy – tackling allergies and intolerances
Donal Skehan My foraging secrets
JULY / AUGUST 2014
Keeping hydrated during summer exercise YUMMY FREE-FROM RECIPES
Holiday essentials – natural solutions for all your holiday needs
TAKE ME HOME!
THE VOICE OF INDEPENDENT HEALTH STORES FROM BUNCRANA TO BANDON
PG 1 RH JULY/AUG14 COVER_BLEED.indd 1
6 IN1 TINTED MOISTURISER
8 IN1 ANTI -AGEING
Natural. Effective. Beautiful. Pure nature - lavera 6in1 Beauty Balm Organic Acai Berry, for all skin types, is a multifunctional day cream to hydrate and protect the skin while mattifying the complexion, minimising imperfections and pores to leave the skin radiant and flawless. lavera Colour Correction 8in1 Anti-Ageing Tinted Moisturiser, combines anti-ageing care with a touch of foundation for a beautifully flawless finish. The cream moisturises the skin, while evening out the complexion and immediately disguising imperfections. Skin feels firmer and the appearance of wrinkles is reduced. Buy on line at lavera.ie or good Health Food Shops and selected Holland & Barrett stores.
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Rude Health is the official magazine of the Irish Association of Health Stores, the professional trade association which represents the majority of health stores in the Republic of Ireland. The IAHS ensures health food retailing is ethical, responsible, truthful and professional.
42 RUDE NEWS 4 Health news: The latest in health news and events 10 On the button : Our favourite tweets and Facebook messages 16 Rude reviews: Health store staff test the products they sell 30 Rudimentaries: Keep your lovely bones in great condition 36 Rudimentaries: Looking after your mind 44 Living green: How to reduce your impact on the environment
FREE PRIZE DRAWS 5 Giveaways: Win great natural health goodies
FEATURES 14 Celebrity health: Irish chef Donal Skehan chats to Rude Health 18 Rude therapy: How Reiki helped me to walk again 20 Rude looks: looking after your greatest assets, your eyes 26 Rude fit: hydration for summer exercise
welcome to the July/August issue of Rude Health, the official magazine of the Irish Association of Health Stores. In this issue we have health store advice on what you need for your holidays at home and abroad, how to treat common bone and digestion problems, taking care of your mind and your eyes, how to exercise without getting dehydrated this summer and living with food intolerances and allergies. We talk to Irish chef Donal Skehan about his love of walking and foraging in Ireland and we introduce our brand new section on Living green with tips for how to be planet-friendly at home, work and play. Enjoy, and look out for the September/October issue in late August.
Lucy Taylor | Editor firstname.lastname@example.org
We welcome your feedback on Rude Health Magazine. Email editor@rudehealthmagazine. ie and in-between issues visit us at www.rudehealthmagazine.ie
fáilte and hello Welcome to my first issue of Rude Health magazine as the new Chairperson of the IAHS. As a shop owner myself, I and other members of the IAHS are concerned about moves from the Revenue Commissioners to tax many food supplements, vitamins and herbal teas at 23%. We would essentially consider this to be a tax against our health and the health of our customers. The IAHS would like to ask all health-conscious people to write to their local TD and sign our online petition against this move. Click onto this link to go to the online petitions:
34 Digestion: natural health for tummy troubles
I hope you enjoy the magazine
38 Living with food intolerances and allergies
42 Allergy-friendly eats – delicious recipes for you
ASK THE EXPERTS 22 Rude wonders: Our guest experts answer your questions
Chairperson – The Irish Association of Health Stores www.irishhealthstores.com
32 Ask away: holiday essentials advice from an independent health store
The official magazine of the Irish Association of Health Stores
Rude Health is distributed to Irish health stores nationwide, by
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� 2014 Published by JHN 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.
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The latest news and research from the world of natural health
Fit for baby
Water safety first Sadly, every year in Ireland, adults and children have accidents in water whether it’s swimming pools, paddling pools, lakes, rivers or the sea. Water Babies and Irish Water Safety, the statutory body established to promote water safety in Ireland have this advice: n Parents must keep an eye on their children at all times – they can be easily distracted chatting to other parents, reading a newspaper or talking on the phone. n Supervising adults should be in arm's reach of children under five so that if a child slips underwater, they can be pulled to safety immediately. n The adult watching must be able to swim and not afraid to jump in the water. n Make sure there is a qualified lifeguard in attendance before you or your children enter a public swimming pool. n Save the local emergency numbers on your mobile phone. n Do not swim at beaches with large waves, a powerful undercurrent or no lifeguards. n Stay sober – Drinking can impair your supervision and swimming skills, especially when combined with the heat. n When boating or fishing make sure everybody wears a lifejacket that is age- and size-specific and has a correctly fitting crotch strap. Water Babies operate classes in Dublin, Meath, Kildare, Louth, Galway, Sligo, Waterford, Wexford, Tipperary, Kilkenny and Wexford. www.waterbabies.ie and www.iws.ie. 4
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Dublin mum Stephanie Sinnott has put her qualifications as a personal trainer to good use with Baby Body Fit, a company set up to help pregnant women and new mums to get in shape during and after pregnancy. The group aims to hold summer classes outdoors, moving into local community centres and gyms in winter time. For women unable to make classes on a regular basis they have produced an exercise DVD that costs €15. Detail of courses and venues, plus copies of the DVD are available on www.babybodyfit.ie.
Yoghurt made from sheep’s milk can be a great alternative to cow’s milk if you are intolerant to lactose. Bergerie Greek-Style yoghurt is made from sheep’s milk from Lozère in the South of France and is delicious for breakfast with honey or with jam, fruits or cereals.
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WEB: Just visit www.rudehealthmagazine.ie and enter your details and the Free Draw Code (such as RH-JUL/AUG SOLO). EMAIL: Or email firstname.lastname@example.org with the Free Draw Code (eg RH-JUL/AUG SOLO) in the email subject box.
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These fantastic natural health products
Closing date: 22nd August 2014
This duo set of organic self-tanning lotions from Lavera help to maintain gorgeous glowing skin any time of the year. Self Tanning Body Lotion and Self Tanning Face Cream both contain nourishing organic ingredients to keep skin moisturised, while building a gradual even tan. We have two sets each worth €28.73 to be won. Free code: RH-JUL/AUG-LAVERA
Chlorella and spirulina
Ocean Remedies Natural Organic Spirulina and Chlorella are great for maintaining health and energy, as well as being a great healthy way to clean and detoxify the body and boost the immune system. We have 10 Spirulina 150 tabs worth €13.95 each, and 10 Chlorella 150 tabs worth €14.75 each to give away Free code: RH JUL/AUG OCEAN
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Natural seasonings set
Want to cut down on salt, but not sacrifice on taste? Why not try A.Vogel Herbamare seasoning? It’s so tasty that you can still get a great flavour while using less. We have 15 sets of 125g Herbamare Original, three sample sachets of Herbamare Original, Spicy and Low Salt and an A.Vogel cookbook, Naturally Fresh and Delicious worth €18 to be won. Free code: RH-JUL/AUG-AVOGEL
Blockbuster AllClear™ is a powerful enzyme formula that can support the circulatory and digestive systems, and is good for the eyes and brain. It is a blend of powerful enzymes such as serrapeptase, nattokinase, digestive enzyme, antioxidants and proanthocyanidins such as grape seed extract and Pycnogenol®. We have six bottles of 120 capsules to give away worth €42.95 each. Free code: RH-JUL/AUG-GOODHEALTH
WIN! WIN! A year’s supply of magnesium Magnesium is an important mineral for the body because it helps to maintain healthy bone density, nerve and muscle impulses. It also improves the symptoms of IBS and chronic fatigue. Magnesium is found in green leafy vegetables, nuts and seeds, but most people would find it hard to reach 300mg every day, so supplements are important. We have a year’s supply of Solo Superior Magnesium to give away worth over €90. Free code: RH-JUL/AUG-SOLO
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news Rude Health’s
YOUR SUMMER TRAVEL KIT Lyndsay Anderson works with herbal manufacturer A Vogel, pursuing her personal interest in natural health and complementary medicine If you’re lucky enough to have a summer trip planned, you’ll know that it’s tricky to pack for every eventuality, especially if you have other people’s needs to take into consideration. Whether you’re heading overseas or venturing within Ireland somewhere, it’s important to be prepared. Along with the usual essentials such as a first aid kit, you may think about taking some herbal remedies to give you a hand. Here are a few holiday ailments that may benefit from a herbal helper.
Hay fever If you or a member of your party suffers from hay fever or allergic rhinitis, try a homeopathic remedy which can reduce eye, nose, and chest symptoms without causing drowsiness. The herb Luffa is also excellent at reducing hay fever-type reactions in the nose, eyes and throat. It works quickly and doesn’t become less effective if you use it long-term.
Cold/flu In order to keep the immune system up whilst away take a tincture made from extracts of herb and root of Echinacea purpurea. In this formula, Echinacea has a triple action affect – anti-inflammatory, antiviral and supportive of the immune system.
Tired/heavy legs If your trip involves a long flight or you’re going to be on your feet for long periods of time, it is worthwhile packing a horse chestnut gel in your hand luggage. Horse chestnut extracts in a gel format are ideal for soothing tired, heavy legs.
NOT FOR PROFIT SPOTLIGHT
Irish seed savers Irish Seed Savers Association was founded in 1991 and operates from a purpose-built facility in Capparoe, Scarriff with an educational facility and small shop and café, offering a wide range of workshops on subjects such as organic gardening, bee keeping, making the most of your polytunnel, cheesemaking, and creating an orchard. They keep a seed bank containing more than 600 rare and endangered varieties of vegetables. The work of Seed Savers focuses on the preservation of heritage varieties of seeds from all over the world that are suitable for Ireland’s unique growing conditions. For more info check out www.irishseedsavers.ie
Flexible fun Labfitness fitness studio in Drogheda is running Anti-Gravity Kids where children aged six to 13 can learn to fly, stretch, flip, swing and spin, improving their co-ordination, strength, flexibility, fitness, confidence while having fun. Cilla Byrne from Labfitness in Drogheda is one of the first AntiGravity Yoga instructors in the world to train in New York. She will teach moves that have child-friendly names like monkey, snapping turtle, mermaid, dinosaur, wind chimes, squirrel, school of fish and many more which keep children’s imagination alive while exercising their bodies. Labfitness 087-6314752
WHAT’S IN SEASON IN JULY & AUGUST A wealth of vegetables including: asparagus, aubergines, beetroot, broad beans, broccoli, cabbage, carrots, cauliflower, French beans, kohl-rabi, mangetout, marrows, mushrooms, onions, pak choi, parsnips, peas, runner beans, spinach and sweetcorn. Fruits include: rhubarb, apples, blackberries, blueberries, raspberries and strawberries. Salad vegetables include: celery, courgettes, cucumbers, lettuces, peppers, radish, scallions and tomatoes.
Aching joints/muscles If after your flight, or any form of travelling for that matter, your joints and muscles are feeling achy and sore, arnica gel is ideal for easing the pain. Again, fresh extracts are best.
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Books Thoughts of Yesterday by Catherine Frayne This remarkable book is unputdownable. It’s the story of a daughter’s relationship with her mammy and how they learned to cope and fight against Alzheimer’s disease. After Catherine Frayne’s mother was diagnosed with progressive Alzheimer’s with no chance of improvement she was forced to watch her deteriorate at a rapid rate and felt helpless. Thoughts of Yesterday recounts the repeated conversations and bag checking, loss of memory and other experiences which would be familiar for anyone who has a loved one with Alzheimer’s. But then something remarkable happens after Catherine reads some American research into people who have taken pure non-hydrogenated coconut oil and she and her brother try their mother on it. Within weeks she can get out of bed, knit, cook and do many of the things she had forgotten. Recommended. www.bookhub4u.ie
Pilates for Life, How to improve strength, flexibility and health over 40 by Lynne Robinson and Carmela Trappa. With clear information and step-by-step instructions for doing Pilates at home this detailed guide is ideal for anyone wanting to give Pilates a go. There are also sections on how specially developed exercises can help with a number of conditions such as recovering from a hip replacement to coping strategies for the symptoms of Parkinson’s. Kyle Books
You Can be Younger, use the power of your mind to look & feel 10 years younger in 10 simple steps by Marisa Peer Leading hypnotherapist Marisa Peer says ageing is all in the mind – you can change your biological age by programming your mind to age well, keep your mental faculties and stay on the ball. In just a few weeks you can look and feel 10 years younger and slow down ageing for good without cosmetic treatments and products. Who wouldn’t want that? Includes free hypnosis sessions to download. Piatkus
Vegan Finger Goods, more than 100 crowd-pleasing recipes for bite-size eats everyone will love by Celine Steen Wow – we just wanted to eat everything in this book! Yummy bite-size sensations ideal for any party or get-together. Twisted breadsticks, mini tacos, pad thai summer rolls, falafel fritters, mini lemon cupcakes – the list goes on. Simply delicious! Fair Winds
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As seen on ITV’s ‘This Morning’
This mouth spray contributes to the maintenance of
Normal Vision TRY ME! Did you know that MaxiFocus can help you to maintain your normal vision? MaxiFocus is a sublingual spray that is sprayed into your mouth and contains 24 super nutrients.
Along with Riboflavin, it also contains a high amount of Lutein & Zeaxanthin – these have been identified as two really important ‘carotenoids’, specific for lens and macular health. Because it is a spray it is up to x9 better than taking a tablet and is guaranteed to deliver the highest amount of Lutein, Zeaxanthin and Riboflavin for the lowest cost. Simply take 12 sprays daily, swish around the mouth and then swallow. One bottle will last for about 1 month. The nutrients that absorb under the tongue can be in the eye within 2 minutes! Also contains L-Taurine, Bilberry Extract, Ginkgo Biloba Extract, Vitamin D, Iodine, Zinc, Selenium, Chromium & much more. Product information Lutein Zeaxanthin L-Taurine Vitamin E Bilberry Extract Ginkgo Biloba Extract Niacin Vitamin A Vitamin D Thiamin Riboflavin Vitamin B6 Folate Vitamin B12 Biotin Pantothenic Acid Iodine Magnesium Zinc Selenium Copper Chromium Phosphatidylserine Trimethylglycine Vanadium
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Each serving of MaxiFocus contains the same amount of Lutein & Zeaxanthin as approx. 12 CUPS OF BROCCOLI! 30 servings per bottle. MAXIFOCUS is available from your local independent health shop Alternatively call Good Health Naturally on +44 203 746 3283 or visit www.GoodHealthNaturally.com
Trade Enquiries – call Wholesale Health Ltd +44 1606 889 905 Also available from Tree Of Life
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October and November, Dublin and Cork Two Allergy and Free From Expos will be held in the RDS, Dublin on 11-12 October and City Hall, Cork on 8-9 November with advice clinics, baking and cooking demonstrations and tastings. www.theallergyexpo.ie
28 July World Hepatitis Day – World Hepatitis Alliance www.worldhepatitisalliance.org
1-30 September Irish Heart Month – Irish Heart Foundation www.irishheart.ie
Organ donor fitness day Thousands of people are expected to arrive at the University of Limerick’s North Campus on Saturday 2nd August to compete in a unique one-day sporting event, Alan’s Sports Extravaganza held in memory of Alan Feeley who died suddenly after suffering a brain haemorrhage in 2013. A PE teacher of Scoil Na Trionoide Naofa, Doon, Co Limerick, Alan was dedicated to the promotion of sport and its health benefits and saved the lives of five others by carrying an organ donor card. Alan’s Sports Extravaganza will centre on a tag rugby tournament plus group fitness classes, kettle bell classes and weight lifting, to tug of war and much more. To register your team for the tag rugby tournament visit www.AlanFeeley.com 8
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Bergamot oranges aid heart health Research published online in the journal Advances in Biological Chemistry has shown that the juice of the bitter-tasting flesh of the Bergamot orange could be a powerful aid to heart health. The study chose 107 patients enrolled at the San Raffaele IRCCS, Rome and University of Catanzaro, Italy who had either metabolic syndrome (several risk factors for Type 2 diabetes and heart disease) or Non-Alcoholic Fatty Liver Disease (NAFLD). Half the volunteers took a dummy tablet and the rest took 650mg of Bergamot juice extract twice a day for 120 days. Volunteers who took the supplement saw levels of harmful LDL cholesterol fall significantly, while the amount of beneficial HDL cholesterol increased.
Survey on Irish foot hygiene results Let’s Nail It, a survey of 1000 Irish people commissioned by Canespro™ spotlighting nail hygiene, has led to some alarming revelations about the nation’s toenail hygiene habits. The study discovered that 61% of both men and women share nail tools while over a quarter of adults (28%) had no idea that nail fungus infections are highly contagious. Podiatrist Michael Hannan said: “it is worrying that so many Irish men and women don’t see any problem with sharing nail tools. The good news is that fungal infections are preventable.” Just follow these simple steps for fungus-free feet: 1 Watch out for a discolouration in the toenail, or a thickening, crumbling appearance with white and brown discolouration. If you see a change in texture or colour, get it checked out by a qualified chiropodist/podiatrist. 2 Wash and dry between your toes right after you shower or bath. Keep toenails short and make sure to thoroughly clean and disinfect nail clippers after use. 3 Tights, runners, synthetic shoes are optimal environments for fungus to develop, so be sure to alternate days wearing tights or shoes and let them air out overnight. 4 Sprinkle anti-fungal foot powder on your feet and in your shoes, and change your socks right after you exercise to ensure your feet are as clean and dry as possible.
New Vitamin D research The study of more than 17,000 patients by Chinese scientists has found strong vitamin D levels improved recovery rates for some cancer sufferers. Published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, the research looked at 25 separate studies that measured vitamin D levels in cancer patients at the time of diagnosis. Anyone interested in getting their vitamin D levels tested can buy a Vitamin D Home Test Kit from www.betteryou.uk.com. The tests which cost £25 are sent from Ireland in a special envelope to Sandwell and West Birmingham NHS Trust who test for vitamin D in the blood using liquid chromatography mass spectrometry. www.rudehealthmagazine.ie
Looking for a peaceful haven to slow down and recharge your batteries?
50 reasons... to choose MultiFifty™ Our extra high potency multivitamin is packed with 50 nutrients and 40mg Co-Enzyme Q10 to help energise and support your body.
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A farmhouse on the waterfront of the Atlantic Ocean on the slopes of Eagle Mountain, providing quiet surroundings to chill, think, listen... €95 per night includes organic meals, fresh juices, meditation, yoga, massage classes. Massage treatments also available.
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Top holiday health tips to keep you well
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By Sarah Green, BSc. NT, Dip NT, mBANT, CNHC Registered
Vitamin D: Do we need more ‘bottled sunshine’? http://bit.ly/1sNgvNr (Indy) Even fresh air lovers may have very low Vitamin D
Registered Nutritional Therapist
Congratulations to our Reader Survey winners! Ms Swift from Tramore, Co Waterford wins the Luminescence facial worth €80. Runners-up, winning €50 worth of Luminescence products each were Michelle Carter from Co Wicklow and Jean Cuffe from Dublin
Whether you’re jetting off to the sun or staying closer to home, here are some top tips to keep you in good health so you can enjoy yourself to the max. Pack your own snacks to up your fruit and veg. Sitting too long on the road or in the skies can slow digestion. Crunching raw carrot sticks, sliced red peppers, celery, etc en route helps to keep your gut moving, so you’re less likely to arrive bloated after hours of sitting. Fresh dark berries and pomegranates are packed with antioxidants and phytonutrients to help combat the stress of your journey. Keep moving On flights wear compression socks and move regularly. Whether you’re driving or flying, try not to go more than an hour without standing up for five minutes. Stretch calves, pull your knees up to your chest, take a walk around the cabin, roll shoulders, head and neck. Drink plenty of water Flying is notoriously dehydrating so you need to keep your fluids topped up. Once through airport security buy your own bottles of water to drink on the plane. Take 750ml for short flights, 1.5 - 2 litres for longer ones. Hold off on the alcohol, it dehydrates you even more. Jet lag Sour cherries contain what we need to make the sleep hormone, melatonin. Eat the fruit, drink the juice (30ml) in a glass of water or take 1-2 capsules of extract an hour before bed to give your body what it needs to get some shut-eye. Runny tummy Fermented foods, such as sauerkraut and kefir, contain good bacteria which can help crowd out bad bacteria. Eating plenty of these or taking a probiotic supplement before you go may help prevent attacks. In tropical climes where water quality may be an issue avoid raw foods, including salads and ice in your drink. n For personalised diet and lifestyle advice find your local Registered Nutritional Therapist at www.BANT.org.uk. 10
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Seniors could enhance quality of their lives and delay their risk of developing major disabilities by simply going for a 20-minute walk every day: http://bit.ly/Sh6oDh (Irish Health) *Weather not included, but they make amazing waterproofs these days! Lung transplant recipient, Paddy Mahony organises fundraising cycle with the Dublin Fire Brigade to raise awareness of lung fibrosis and organ donation and funds for ILFA. Pregnancy the natural way http://bit.ly/RHpreg (our article) Tips for exposing your body to less toxins during pregnancy and much more advice
Follow us on Twitter! @RudeHealthMag
Here are some of our most recent tweets RT @NutritionOliver: My personal talk/demo guide to #Detox before Summer http://www.selectstores.ie/2014/05/springinto-summer-olivers-detox-talk-demo-brown-thomas/ Weight loss at any age is usually worthwhile because it can provide long-term protection against heart disease http://bit. ly/1oyY6SL (IH) New prize draw, #win : @AVogelUK HayfeverRelief, Jasons Sunscreen, @Xylitol_Experts toothcare @9barofficial http://bit. ly/RHdraws E:20/06 Cynics 3x more likely to develop #dementia http://bit. ly/1mCVTDy (Irish Independent) - cynical attitude already linked to heart disease Irish Pharmacy Union offer students #exam #stress coping tips: http://bit.ly/1tKwNXP (IH)
Tired of not sleeping? A.Vogel Dormeasan Valerian-Hops oral drops is a traditional herbal medicinal product used to aid sleep and for relief of symptoms of mild mental stress exclusively based upon long-standing use. Always read the leaflet. Taken half an hour before bed, it can help encourage a more natural sleep, helping you sleep better and wake feeling refreshed. www.avogel.ie
Ancient grains for baking Avoiding modern wheat? These two exciting new organic flours from Doves Farm add to the choice in their ‘ancient grains’ range. A predecessor to Spelt, Emmer is grown exclusively at Doves Farm in Wiltshire before careful stone-grinding of the whole grain. White Rye flour is gently sieved to remove most of the bran for a lighter baking experience. www.iihealthfoods.com
Try these... reviews
Olive leaf infusion Ovivo Daily Antioxidant Plus olive leaf and calendula infusion is packed with immune-boosting polyphenols more powerful than those invitamin C, green tea and the superfood acai. This infusion helps fight infections, detoxifies and bolsters energy levels naturally and offers a key ingredient of the healthy Mediterranean diet. Non-GM, pesticide free and vegan approved. www.ovivowellness.com
Good bacteria for all Bio-Kult is a scientifically developed, advanced multi-strain formula containing 14 live bacterial cultures that are proven to survive the high acidity of the stomach. Bio-Kult does not need to be refrigerated and is suitable to be taken alongside antibiotics, by babies, toddlers, children, when pregnant, when travelling, by vegetarians and as part of a healthy diet. www.bio-kult.com
Gluten Free Savoury Feeling Sauces run down? This range of sauces from granoVita UK are specially designed for those who follow a restricted diet. Each sauce is dairy-free, egg-free, lactose-free and gluten-free plus suitable for vegan and vegetarian diets. Use just like regular sauces – on chips, in sandwiches, on salads or as a dip. Tasty! www.granovita.co.uk
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Dr Wolz Zell Oxygen is an unique health supplement designed to strengthen your immune system and to overcome states of exhaustion. Awarded Reform product of the year 2014 by the Foundation Health Food Academy in Germany. email@example.com 04886769873
Try these... Effective probiotics Jarro-Dophilus contains clinically documented strands of probiotics, a minimum total of 50 billion cultures per serving guaranteed – 10 strains in 3 genera! Each capsule is coated with gel-matrix gut-transit protection to ensure the cultures make it through the stomach into the intestine, where they need to be! The capsules are suitable for vegetarians and one bottle contains two month’s supply for €50.01. 08450 725 825
The Gluten Free Loaf and Flax Loaf from Ener-G are light, soft and can be eaten straight from the pack. Free from wheat, gluten, milk, eggs, soya, maize and nuts, they also contain vitamins and minerals including calcium and folic acid. They’re suitable for vegetarians, vegans and kosher diets. www.generaldietary.com
Tasty energy boost 9bar energy bars are handmade with nothing but natural ingredients, but what’s equally important are the things it isn’t full of: ingredients such as gluten, wheat, egg, yeast, preservatives and artificial colour. With a unique blend of wholesome seeds such as sunflower, pumpkin, poppy, sesame and hemp, 9bar can provide the great-tasting energy to keep you going whenever and wherever you need it. www.9bar.com
Natural sunscreen JASON SPF45 Family Sunscreen is a non-greasy, tear-free, water-resistant formula that provides broad spectrum UVA/UVB protection for the whole family. Family Natural Sunblock SPF 45 helps protect skin and reduces harmful free radical damage caused by the sun’s ultra-violet rays. It’s enriched with Vitamin E, Shea Butter and Green tea extract to nurture and moisturise the skin. www. jasonnaturalcare.co.uk
Ditch the plastic! Cheeki supply healthy, fun and environmentally-friendly alternatives to our harmful dependence on disposable water bottles and coffee cups. Refill and reuse your Cheeki stainless steel products, and you can be confident you’re saving time and money and reducing plastic landfill. The range consists of bottles for everyone who wants a healthy, environmentally-friendly container to drink from. www.anyone4tea.com
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Culinary oil Newgrange Gold Camelina oil, grown and cold pressed in the heart of the Boyne Valley, is high in Omega 3 and essential fatty acids, and known to promote good cholesterol, healthy skin, and to work as an antiinflammatory. It’s low in saturated fat, and has a long shelf life so you don’t need to keep it in the fridge. www.newgrangegold.ie
Tasty Hemp! If you like the idea of incorporating Hemp Protein into your diet but can’t get round the taste then Nutiva Hemp Shakes are the answer for you. Hemp Protein can help you stay slim and trim, curve your cravings for hours and aid with muscle recovery postworkout. Available in Chocolate and Vanilla flavours. www.nutivauk.com
KAMUT brand khorasan
– an ancient wheat answering the needs of modern life
heat is rapidly becoming a digestive problem for many people in Ireland who have either a sensitivity or intolerance to it. One school of thought now believes that intensive farming has adulterated many original wheat strains, leading to gluten problems, but by returning to ancient wheat grains such as KAMUT® quality khorasan, the original healthy characteristics of wheat are returned and people who have a sensitivity to normal wheat can enjoy it again. Recent research published in the British Journal of Nutrition (March 2014) showed that patients experienced ‘a significant decrease’ in the severity of IBS symptoms after replacing modern wheat with KAMUT® khorasan products in the diet. KAMUT® brand khorasan is light and digestible because it contains a different gluten to other wheats. It is high in selenium, zinc and magnesium and contains more than normal protein, lipids, amino acids, vitamins and minerals. It has a naturally sweet and nutty flavour, has never been genetically modified and is always organically grown. KAMUT® khorasan provides more energy than modern wheat, so is perfect for growing children, active adults and athletes who are looking for high-energy, healthy and balanced food. Another benefit is that its light taste means it
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can be easily used to prepare sweet dishes without having to add sugar. Look out for flours and other products in your local health food store containing KAMUT® khorasan. It is suitable for making bread, pizza, pasta, pancakes, biscuits and baked snacks and also available in the form of cousous, muesli, puffed grain and in drinks.
Visit www.kamut.com for more details and recipe ideas
HERO OF HOME
G N I K O O C Q Interview by Lucy Taylor. Photos: Donal Skehan
Donal Skehan is a well-known television presenter, food writer and photographer. His career in food began with a blog in 2007 that showcased his photography skills. He has filmed several series of Kitchen Hero with RTÉ which have been sold to the UK, France and Brazil. Donal is also a judge and co-presenter of Junior MasterChef on the BBC. This summer a new RTÉ One series will be hitting screens where Donal travels around the country meeting older people and learning about classic Irish recipes, ingredients and cooking methods.
WHAT SORT OF EXERCISE DO YOU DO TO KEEP IN SHAPE? At seven o’clock every morning I go for a cliff walk with my fiancé and our dog Max. We are lucky that the countryside is so lovely around Howth, Co Dublin. I do some stretching and light yoga and go for a run every now and again.
WHAT SORT OF FOODS DO YOU EAT TO STAY HEALTHY? I like lots of foods and am not a vegetarian, though I like lots of veggie recipes. We grow all our own vegetables – this summer we will have peas, lettuce, salad leaves, Brussels sprouts, potatoes, rhubarb, cabbage and kale. Pumpkins come later in the year, and I’m growing loads of herbs. Living in Howth where fishing trawlers come in we have access to fantastic fish. Nicky’s Place on the West Pier is somewhere I like to buy fish. Also, I live next door to a lobster fisherman so I know what the sea is doing on any given day.
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WHAT ABOUT NATURAL IRISH FOODS? Seaweed is great – I wish I ate more of it. I might live on the wrong coast for gathering local seaweed, as most of it grows in the west, but it doesn’t take long to cross the country. You can also buy dried seaweed in little packets, so that makes it easier to include in cooking. I make a cold and ’flu remedy using Carrageen moss. Basically it is a natural gelatin – you boil it for 10 minutes and it sets like a jelly, which you can eat as is, or add to lemons, honey and ginger to make a gloopy syrup which you drink while hot. I love foraging and it gives you a real connection with the seasons. At the moment there are nettles and wild garlic. One recipe I like is nettle soup with wild garlic oil – it is really nutritious and good for you. Soon my elder tree will flower and I will make elderflower cordial. In the autumn I’ll pick blackberries. DO YOU GO TO IRISH HEALTH STORES? I don’t make stock all the time, so I like to stock up on Marigold organic
vegetable bouillon powder which is sold in health stores. Also, I love to include grains, lentils, bulgar wheat etc in my cooking which you can get in health stores. I like Eskimo fish oils. I’m not taking any supplements at the moment because I’m trying to make my diet as healthy as possible. DO YOU EVER WORRY ABOUT YOUR HEALTH? Not really. Sometimes I worry that if I’m really busy I won’t have time to follow my walking and running routine or fit in working in the garden. I try to include as many healthy ingredients in my cooking as I can. Filming can be quite stressful so to relax I like gardening, walking in the fresh air and being active. DO YOU HAVE ANY TIPS FOR RUDE HEALTH READERS? n Have a routine – exercise keeps me going and I get great energy from it. n Keeping a good diet is very important. n Grains are my superfoods. n Include as many fresh vegetables, herbs etc in your diet as you can. n Include lots of fish in your diet.
Donal has two new foodrelated books out. Home Cooked, his fourth recipe book is published by HarperCollins, and The Pleasures of the Table â€“ Rediscovering Theodora FitzGibbon, where Donal selected and photographed 150 of the famous Irish food writerâ€™s recipes is published by Gill and Macmillan.
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rude health magazine
TRIED & TESTED
How Irish Association of Health Store staff rate what they sell… This issue, manager and nutritionist Nancy Flexman, nutritionist Cillín Cleere, senior advisors Dorothy Anslow and Marianne Kenny, advisor Magda Sarzynska, homeopath Majella O’Donovan and health and wellness coach Aileen Wall from Eats of Eden in Thomas St, Limerick City test an eskimo oil, power greens, flower essences, vitamin D spray and happy heart oil
1. SUGAR SCRUB Laura says: I tried Burt’s Bees Cranberry and Pomegranate Sugar Scrub. It is a deliciously sweet blend of cranberry seeds and pomegranate oil with sugar crystals. I applied it to wet skin in the shower and exfoliated in circular motions. It left my skin so soft and smooth.
1. ALMOND DRINK
2. TEFF FLOUR
Aileen says: I like the taste of Ecomil Almond Drink without sugar and find it a really versatile dairy substitute for most of the usual uses. For a great post-workout to assist the recovery of muscles.
Carmel says: Being coeliac, I’m always on the lookout for a good gluten-free brown bread recipe. I have one now which includes teff flour, the latest super grain. Teff is a versatile gluten-free flour with a mild nutty sweet flavour. The bread is lovely, dense and wholesome.
2. STEEL WATER BOTTLE Cillín says: Punc stainless steel sports water bottles have a lot going for them. Using a refillable water bottle eliminates a lot of plastic waste and avoids toxins that can be found in plastic bottles. Drinking water is really important and this is a great way to do it. As a bonus, they were developed and designed in Ireland.
3. ESKIMO OIL Dorothy says: Eskimo oil has done me the world of good. I started taking it years ago when I was having a lot of difficulty with dry eyes. It also helped my skin and hair and I figure that my brain is benefitting too.
4. FLOWER ESSENCES
This issue, nutritional advisors Carmel Downes, Laura Downes and Kathleen O’Loughlin from Carmel’s Health Store in Ennis, Co Clare test out teff flour, magnesium citrate, Ester C, beet shots and a natural detox product
3. MAGNESIUM Kathleen says: I take Solgar Magnesium Citrate every evening as it is a highly absorbable formulation. Magnesium is needed for cell, nerve and muscle function. It is brilliant for relaxing muscles at night, hence great for sleep.
4. BEET SHOTS Laura says: I started taking Beet It shots as a natural source of energy before my workout sessions. Taking it an hour before the session really increases my stamina. It is a really well-researched product that contains 0.3g of natural dietary nitrate.
5. NATURAL EVERYTHING CREAM
Magda says: The Jan de Vries range of Flower Essences can be so helpful in stressful situations, such as exams, sleep problems, trying to stop smoking and even irritable bowel syndrome. When you feel better in yourself physical ailments often improve too.
Kathleen says: I love Trilogy Everything Balm as it does what it says on the tin. This is a very rich and oily nearly solid balm. The ingredients are superb high quality natural ones that you can feel good about putting on your skin. It can be used on hands, lips, feet and elbows.
5. POWER GREENS
6. ESTER C
Majella says: One Nutrition Power Greens are really popular in my house. They contain a mix of superfoods that give us energy to support our active lifstyle. We go for the powder, but they come in capsules too.”
Carmel says: I take Solgar Ester C all year round to support my immune system. It is one of my favourites and is four times more absorbable than ordinary vitamin C. It is gentle enough even for the most sensitive tummy.
6. HAPPY HEART OIL
7. NATURAL DETOX
Nancy says: I was delighted when Second Nature Happy Heart Organic Rapeseed oil came out from Drumeen Farm in Co Kilkenny. This is the Irish-grown, pressed and bottled alternative to olive oil. Rapeseed oil is one of the richest sources of omega 3 and 6, and Happy Heart is an award-winning product.
Laura says: I tried Flor Essence because it is a convenient detox product that can be taken before bed. The bottle lasted 10 days and I took it on an empty tummy at night as directed. I felt a slight headache for the first day or two so increased my water intake. After the third day my energy had increased and my skin became clearer. Overall a really simple, effective detox twice a year.
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Positive thinking Patricia Loughlin is a Master Reiki teacher with 30 years experience who teaches at the Dublin Holistic Centre in South William Street, Dublin 2. She also runs Reiki workshops where people can learn how to do Reiki healings for themselves, their family and friends
IN THE 1990S, following the break-up of my marriage my confidence was very low and I was always worrying, anxious and stressed. I also suffered from severe migraines. I decided to give Reiki a try. My Reiki practitioner asked me to lie on a massage table and placed a light blanket over me. The room was very warm and peaceful, relaxing music was playing in the background and a scented candle was lit. As she placed her hands gently on my chakras, energy centres of the body that receive, transmit and transform the Reiki energy, I could feel wave after wave of healing energy pulsate through me. My hands and feet began to tingle and my stomach was rumbling – a sign that the treatment is working. Originating in the mid 1800s in Japan, Reiki is used throughout the world. Reiki energy is a very safe, natural, deeply relaxing and – very often – life-changing healing energy. Once the Reiki energy enters the body it works to find the root of the problem that causes us to be low in energy, stressed or ill. It then clears 18 rude health magazine
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away the debris that is blocking the affected energy channels. After just four Reiki sessions I felt my confidence grow enormously, and I haven’t had a migraine since. Reiki has proved to be of great benefit for a broad range of conditions. It is used as a complement to conventional therapies in hospitals worldwide. People who suffer with migraine, asthma, skin conditions, ulcers, orthopaedic injuries, infertility, overweight and arthritis to name but a few have noted amazing improvements in their health. Reiki minimises the unpleasant side-effects of prescribed medication and boosts the immune system. Reiki is used by individuals to help personal development: to find their true self, to break out of a rut, or move forward into a way of living that is more fulfilling and natural. Reiki helps us to recognise and heal our negative beliefs. The gentle Reiki energy is also effective in calming the mind and has helped many with anxiety and depression.
Case confidential ‘Reiki helped me back on my feet’ Sarah* from Dublin tells her story I have suffered from multiple sclerosis for 38 years. It comes and goes and about 10 years ago I was having a bad time and just couldn’t walk at all. I was really reluctant to try Reiki – I thought it was a load of rubbish to be honest, but thought I would try it. After my first session with Patricia I felt very tired and went to bed. I felt like my brain had a springclean and she asked me to drink plenty of water. The following week I was able to walk to see Patricia – it took longer than a normal person but I felt great because I could do something I had not been able to do a week before. I hadn’t taken any pills and there wasn’t any extreme difference in me, but I could definitely walk. I think Reiki concentrates the mind on positive things so you feel good and this helps you to improve. Patricia has made me so positive. I have been going to her for 10 years now. I love Reiki so much I became a Reiki master and my two daughters have too. I go at least once a month to see Patricia now even though I also do Reiki on myself. I am a happier person and although I still have MS it has changed the way I see life and cope with it. Patricia Loughlin can be contacted on 0876209892 or www.reikiinireland.com * Not her real name
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Bright eyes The eyes are the window to the soul, but what can you do when your eyes are dry or sore? HEALTH STORE ADVICE Charlotte Keaveney is a nutritional therapist at Honeybee in Claremorris, Co Mayo. “In store we mainly get customers in who suffer with dry, irritated eyes, contacts lens wearers and those concerned with preventing AMD (age related macular degeneration),” she says. “Firstly I recommend to start with diet – avoid processed foods, eat loads of colourful fruit and vegetables and include at least one portion of oily fish once a week such as mackerel, salmon, sardines and fresh tuna.”
FOODS FOR EYES According to Corin Sadler Dip ION, a nutritional therapist who works for Higher Nature, “A vital nutrient for eye health is vitamin A. It can be found in dairy products, fish oils and egg yolks. Carrots are also a rich source of beta-carotene which the body converts into vitamin A. Plenty of other bright coloured fruit and vegetables such as squash and apricots also contain valuable carotenoids. “Antioxidants zeaxanthin and lutein are needed for the macula of the eye, so add plenty of leafy green vegetables to your plate such as spinach, kale and watercress, and up your intake of broccoli, peas, apricots, sweetcorn, mango and watermelon,” says Corin Sadler. “Tomatoes are also a great addition as they are rich in lycopene. Blueberries, blackcurrants and red grapes are fantastic sources of anthocyanins thought to enhance rhodopsin production.”
EYE MAKE-UP “Unfortunately there are a myriad of toxic ingredients routinely added to eye make-up products including mercury in mascara, talc in eyeshadow and parabens,” says Michaela Maguire of Alchemist Earth in Limerick. “This can lead to dry eyes, sties, swelling and inflammation and can even thin out lashes and brows as well as dry out the skin. “Mineral eyeshadows and eye liners are rich in natural pigments like their high street counterparts but without the harmful sideeffects,” says Michaela. “All quality natural brands comprise natural plant extracts, vitamins and minerals and are made with nourishing ingredients such as rose water, almond oil, aloe, white tea extract, calendula and chamomile.”
EYE TIPS n Visit your optician regularly, even if you don’t need glasses – once a year is ideal. n Rest your eyes if they feel strained or sore. Placing slices of cucumber over them for 10 minutes can be refreshing. n Wear sunglasses that filter out 100% UV light to prevent sun damage. n If you get sore eyes, carry a small bottle of saline solution with you to help soothe them.
DRY EYES “To help keep eyes healthy and prevent screen fatigue make sure that your computer monitor is arm’s length away,” says Corin Sadler. “Remember to take frequent breaks and minimise glare and reflections on the screen.” Other tips include blinking frequently – about 15 times per minute is normal but many computer users blink less often than this leading to dry eyes. Essential fats, particularly omega 3 from fish oil may also be beneficial for dry eyes, so increase your intake of salmon, sardines and mackerel or consider taking a supplement.”
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EYE SUPPLEMENTS “Unfortunately it is impossible to get all our optimum daily allowance through our food due to farming methods, time taken from farm to fork and processing methods, so we advise our customer to include some supplements,” says Charlotte Keaveney. “I recommend eye drops that contain hyaluronic acid and are good for dry, irritated and tired eyes; omega 3 fish oils that contain two parts EPA and DHA which are essential to keeping the cell protected and hydrated; and a supplement in capsule form with all the nutrients including carotenoids zeaxanthin and lutein which have been found to be beneficial for maintaining eye health.” Other good supplements for eyes include:
AMD “Age related macular degeneration (AMD) is the slow deterioration of the cells in the macula, a tiny area in the centre of the retina at the back of the eye which affects central vision,” says Corin Sadler. “Astaxanthin appears to offer protection to the eyes against damaging free radicals, which is especially important in safeguarding against AMD. Zinc is found in high concentrations in the part of the retina affected by AMD, and retinal zinc levels have been shown to decrease with age. To boost your zinc levels eat nuts, seeds, seafood, meat and wholegrains.”
Bilberry – contains antioxidant vitamins A and C that help to prevent damage to the eyes. Available as tablets, sometimes with lutein and zeaxanthin. Eye health supplements with zinc, selenium, and vitamins A, C, E and B2. Flaxseed oil – good if you have dry or itchy eyes due to an omega-3 called alphalinolenic acid (ALA). Available as capsules and a liquid. Omega 3 fish oil – good for general eye health and clear eyesight. Available in capsules.
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CATARACTS “Cataracts are one of the major causes of age-related visual impairment and are thought to be partially the result of excess free radicals,” says Corin Sadler. “They involve a deterioration of the transparent lens, which becomes more opaque over time. Selenium is concentrated in the lens and levels are much lower in the lenses of people with cataracts - to increase your selenium intake snack on brazil nuts and include mushrooms and fish in your diet.”
rude health magazine
ask the experts
RudeWonders Runny make-up
Michaela Maguire is proprietor of www.naturalskincare.ie and a natural skincare expert
I have been menopausal for a while and coping pretty well, but when I get a hot flush I find it makes my make-up streak on my face making it patchy. Can you recommend anything that can cope with extremes of temperature, and also something to make my face look less red?
MICHAELA MAGUIRE ANSWERS: Whether you are well into the menopause or just starting ‘the change’ a distinctive skin care regime can make a difference to the way you look, feel and how you take on this new stage in your life. Using a natural and organic facial cleanser, toner and moisturiser which is suited to sensitive skins will help to calm and soothe the skin while helping to diminish redness and provide your skin with all the nourishment it needs. Selecting a foundation which conceals redness yet is still long lasting, allows your skin to breathe and does not streak during a hot flush can be challenging as there are many different creams and powders on the market today. A great option would be a natural organic colour correction cream, commonly known as CC Cream. A colour correction creams is a lightweight tinted moisturiser which cares for and protects your skin throughout the day. It also contains an SPF, helps to minimise redness, pigmentation and improve uneven skin tone. Finish off with a dusting of natural mineral powder for extra staying power and you have the perfect even radiant complexion to start the day. Every time you have a hot flush your make-up will remain perfect!
Dr David H Kingsley PhD is one of the world’s leading hair loss experts and President of the World Trichology Society.
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I am going through the menopause and one thing I didn’t expect was that my hair would fall out. Sometimes I wake up to find it all over my pillow. I am finding this really stressful and I feel and look awful. What advice can you give me? DR DAVID H KINGSLEY ANSWERS: Experiencing hair loss during the menopause is normal for women because this is a time of great hormonal changes in the body. As long as you have no other underlying hormonal problems, then the beginning of hair loss is likely to begin around menopause due to the change in female-to-male hormone ratio. This type of hormonal irregularity can disrupt the hair growth cycle so that more and more hairs prematurely transition from growth phase to resting phase, leading to increased shedding and weaker regrowth over time. This is why it is important to support and normalise the function of your body’s natural hair growth cycle, both during the menopause as well as during post-menopause. I would recommend a drug-free supplement for hair growth called Nourkrin® WOMAN. What I like about Nourkrin is that all the ingredients are naturally-based, giving people an alternative that will have no side effects. I feel that Nourkrin has actually helped improve the results that I get in my trichology centres. www.rudehealthmagazine.ie
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ask the experts
Natalie Lamb Dip NT mBANT is a Nutritional Therapist who studied at the College of Naturopathic Medicine in London
I am in my early 60s and postmenopausal. In recent months I have had recurrent urinary tract infections. My GP has prescribed antibiotics, but then it comes back shortly after. I am unhappy about taking too many antibiotics and would prefer a more natural solution. Can you suggest something?
NATALIE LAMB ANSWERS: Urinary tract infections (UTIs) are particularly frequent in post-menopausal women as their oestrogen levels fall. Oestrogen stimulates the proliferation of lactobacillus in the vagina, maintaining an acidic environment unfavourable to pathogenic growth such as E. coli bacteria (known to cause 80% of UTIs). There is a close correlation between the loss of the normal genital flora and an increased incidence of UTIs. Oral probiotics have been shown to be beneficial to restore the gut and vaginal microflora and to protect against the overgrowth of E. coli. Cranberries contain specific compounds called proanthocyanidins (PAC specifically A-type) which prevent E. coli adhering to urinary cells, thereby lessening the chance of a recurrent infection. Bio-Kult Pro-Cyan is a scientifically-developed cranberry, probiotic and vitamin A formula that works with your body to help maintain normal levels of bacteria in the gut for maintaining a healthy urinary tract.
Too hot Rebecca Goodyear is a natural lifestyle expert who eats, sleeps and breathes all things holistic and wholesome. She also writes an awardwinning blog, Biteable Beauty.
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I am going through the menopause and I am finding it really hard to sleep at night. Most of the time I am just too hot, and most of my hot flushes happen in bed. Can you recommend something natural I can take as I donâ€™t want to resort to HRT?
REBECCA GOODYEAR ANSWERS: During the menopause, hot flushes occur in three out of four women. Night sweats are an extension of this symptom and both happen because of the effect the drop in oestrogen levels has on the area responsible for controlling body temperature â€“ the hypothalamus. There are several steps you can take to help prevent night sweats from occurring, including turning off central heating, keeping a window open, using natural fibre bed linen, avoiding caffeine, hot drinks and red wine at night, avoiding sugar and refined foods at night, not smoking and not stressing out! In terms of alternative therapies to HRT, there are some natural remedies that may help with menopausal symptoms, such as Dong Quai, Black Cohosh, Red Clover, Evening Primrose Oil and Ginseng. As with any complementary therapy, always consult your health professional before starting to take any natural remedy.
速 Menoforce Sage tablets Traditional herbal medicinal product used for the relief of menopausal hot flushes and excessive perspiration exclusively based on long-standing use. Always read the leaflet.
For further information please visit www.avogel.ie or call our helpline on 1890 930 070.
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DRINKING IT IN
The human body is more than 60% water, so when you exercise in warm weather it’s important to stay hydrated. Rude Health asks the experts for their top hydration tips
WHAT’S THE PROBLEM? “Hydration is one of the most important factors when planning training, especially during warm weather,” according to Tony McMahon in-house sports massage therapist at Nice and Natural Cootehill, Co Cavan. “When the sun is out, you will lose more fluids through sweat when you are exercising outdoors as your body doubles its efforts to keep itself cool,” says Ainle Ó Cairealláin, strength and conditioning head coach of the Cork Senior Footballers and head coach at ACLAÍ Health and Performance gym in Douglas, Cork. “Sweat contains a mixture of electrolytes and minerals, including sodium, potassium, calcium, magnesium, zinc, selenium, manganese, chromium and bicarbonate,” according to Dr Jay Pennock, doctor of emergency medicine and medical advisor to multivitamin supplement Oxylent. “Athletes generally need greater amounts of these than non-active people.”
WHAT DOES DEHYDRATION DO TO YOUR BODY? “Being dehydrated can have a dramatic effect on your concentration and energy levels,” according to Ainle Ó Cairealláin. “More importantly, it can put your heart and lungs under additional stress. “On a more serious note, dehydration can lead to fainting and total exhaustion.” Liz Tucker, nutritionist and health advisor to energy bar maker Wholebake says, “short-term dehydration can cause fatigue, dizziness, headaches and concentrated urine could lead to
HOW DO YOU KNOW YOU’RE DEHYDRATED? “If the colour of your urine is golden as opposed to clear,” says Ainle Ó Cairealláin, “but it’s better to maintain a healthy level of hydration all along rather than waiting for signs in the urine.”
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DRINKING IT IN continued from page 26
bladder pain. If prolonged or repeated over time these symptoms can lead to muscle cramps, skeletal pain and serious problems with the liver and kidneys.” WHAT’S THE SOLUTION? “The usual line is 2 litres of water a day but you need more if you are exercising in hot weather,” says Liz Tucker. “Drink water before, during and after training,” says Tony McMahon. “The thing to remember is that water is not enough during hot weather as salts and electrolytes are lost in perspiration. Coconut water and electrolyte drinks that contain magnesium are very good for hydration and can prevent cramps. Also try to eat natural hydrating foods such as melons, strawberries and cucumbers.” “During sustained exercise and heat exposure, sweating results
in losses of high amounts of both fluids and electrolytes and other minerals,” says Dr Jay Pennock. “In this situation consuming a drink that replenishes electrolytes and nutrients is recommended over plain water. Read labels carefully, though, as many drinks that contain electrolytes also contain unnecessary ingredients such as sugar, artificial sweeteners, artificial colours, preservatives, and other additives that you don’t need.” WHAT ABOUT VITAMINS? “Consistent intense training may also increase nutrient requirements by increasing metabolism, degradation rates, or bodily losses,” says Dr Jay Pennock. “Nutrients that are especially important for athletes to be aware of include B vitamins, vitamin C, vitamin D and antioxidants to protect against the free radicals that can increase during and after exercise.”
EXERCISE OF THE ISSUE
THE FRONT PLANK If there is one exercise that can work a treat to flatten your tummy, it’s the front plank. The trick to get the benefit from the front plank is to squeeze your tummy, and your glutes as hard as you can, and create some tension at the arms by pressing the elbow in to the floor. This will be much harder than your conventional style of the front plank, so instead of holding for as long as you can, hold it for 10 seconds, rest for 2 and repeat. Do this 5 times on your first attempt, and increase by 1 round of 10 seconds each time you perform the exercise. A bit of shaking is normal, so don’t be alarmed.
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DAN’S TRAINING TIPS Dan Doherty is a long distance runner from Donegal. He gives Rude Health magazine some tips for successful summer training. n Weather – is your training and the weather conditions you train in similar to the conditions you will be racing in? Be conscious of this. n Clothes and kit – Waterproof jackets are never truly ‘breathable’ and you will sweat a lot when wearing one. Just because it’s raining or cold does not mean you are not sweating! n Find out which bottle/hydration system works for you. The bottle should be easily accessible and easy to use and train with. n Learn the signs –there is a lot of guidance out there on how to recognise dehydration. Learn the symptoms and know how to deal with them.
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bones Keep your bones in tip-top condition as you age with this natural advice COMMON BONE COMPLAINTS “We have a lot of customers asking for help with joints and bones,” says Deirdre Roche, assistant manager of Here’s Health on Patrick Street, Cork who is a dietary coach and studying nutritional therapy. “Their main complaints are osteoarthritis and osteoporosis.” “The primary condition associated with unhealthy bones is osteoporosis, which often happens around the time of menopause for women,” according to Scott Minton, MS, PhD, Nordic Naturals Educator. “Osteoporosis puts both men and women at increased risk of bone fractures and breaks as they age, which can be very debilitating and make daily life activities more complicated.” OMEGA 3S “Omega-3 fatty acids are essential nutrients for bone health and strength,” says Scott Minton. “Both fatty acids (EPA and DHA) are important nutritional building blocks found throughout our body including healthy bone cells that synthesise the hard mineralised matrix surrounding them.”
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ALKALINE FOODS “We explain the importance of acid/alkaline balance in the body,” says Deirdre Roche, “and we advise customers to reduce acidic foods such as coffee, tea, sugar, dairy products, fizzy drinks and alcohol. We recommend that they increase their water intake and try to include a wide variety of fruit and vegetables in their diet.” Try also to get enough protein from meat, fish, eggs, nuts, seeds and legumes, and some people may benefit from anti-inflammatory foods such as ginger, red onions, olives and turmeric in their diet.
VITAMIN D “Vitamin D promotes the body’s absorption of calcium and phosphorous, minerals that are critical to bone health and many other important metabolic activities,” says Scott Minton. Vitamin D is made by the body when it is exposed to sunlight, but in Ireland we just don’t get enough sunshine so it’s essential to get it from our diet or from a supplement. Vitamin D is found in oily fish, egg yolks and fortified foods such as milk and breakfast cereals. If you eat oily fish twice a week you will get about half the vitamin D you need.
NATURAL BONE HELP “For osteoarthritis there are several products we recommend including eskimo oils and a blend of several highly anti-inflammatory herbs to reduce inflammation and lubricate the joints,” says Deirdre Roche. “For osteoporosis, we recommend a bone-support supplement that provides essential bio-available nutrients for the bones and digestive enzymes that further aid absorption. A high-strength vitamin D is also recommended.” “High-quality omega-3 products, like those fortified with vitamin D for bone health are important for an ageing population who benefit from the cognitive and cardiovascular benefits of omega-3s,” says Scott Minton. Omega-3 fish oils are important anti-inflammatories because they turn into type-3 prostagandins, which switch off pain and swelling. Available as liquids, soft gels, and gummy formulations. Vitamin B12 keeps homocysteine levels down, an amino acid linked to bone fracture. Ask your local health store for a bone-friendly supplement as there are a variety on the market.
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ask the experts
ASK AWAY Independent health store advice on holiday essentials 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 Aimee Kitten who has a degree in biochemistry and molecular biology, a diploma in massage therapy and works in Health Matters in Dublin’s Grafton St
orking in a health store can be very seasonal and during the summer months we are asked for lots of different summer remedies. When customers ask for something to prevent insect bites we recommend 300-500mg a day of vitamin B1/ thiamine. This works for most people and for those that it doesn’t, taking a garlic supplement can be effective. Both of these supplements work by changing the odour given off from the body through the sweat glands, helping to repel insects. We also stock a number of natural insect repellents containing either neem or citronella oils, natural plant oils that deter insects. Citronella can also be burnt in candles and oil burners. Another essential oil to use if you have been bitten is lavender. When applied undiluted to a bite it takes away the sting and the itch. As no one likes to suffer from sunburn we can recommend beta carotene, one of the carotenoids, to our customers to help to prepare the skin for the sun. Beta carotene increases a pigment in the skin called
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melanin which then gives the skin the tanned appearance. It can also help to prolong any tan that you may get. Another of the carotenoids – astaxanthin – is useful in cases of prickly heat. We would suggest taking this remedy if you are prone to the condition and before exposure to the sun. If, however, you do get burnt aloe vera gel is an excellent remedy, both for cooling the burn and repairing the damaged skin. Another great thing to have to hand during the summer is a spray bottle filled with water and a few drops of pure lavender oil. It cools down sunburnt skin and can be used alongside aloe vera if needed. All of these remedies are no substitute for a good sunscreen applied regularly throughout the day. We stock natural mineral-based sun factors for people who don’t want to use a synthetic SPF. There are a number of remedies for dehydration but the most important thing you can do is make sure it never gets to that point. We always recommend that people drink plenty of water throughout the day and avoid drinks which can dehydrate such as
coffee, tea and alcohol. Coconut water is full of natural electrolytes and can prevent and treat dehydration. We also stock a supplement that contains vitamin C and electrolytes and is handy to pack when you’re travelling. When on holiday there is nothing worse than illness. There are some remedies you can bring with you to cover any minor holiday illness. Ginger is a good remedy for travel sickness and also for nausea. For an upset stomach or bloating we always recommend a probiotic. This can even be taken before you travel to help to prevent an upset stomach. Another product we sell which can be great for travelling is a liquid sachet of pureed papaya. It can settle a stomach and also contains natural digestive enzymes for when you have that full stomach feeling. If you are suffering from more than just nausea we have a probiotic which is great in cases of diarrhoea, it contains a form of yeast called saccharomyces cerevisiae which is excellent at recognising and removing foreign micro-organisms in the body and eliminating them.
ask the experts
Who's who and what's whatat Health Matters Liz Beattie has been the manager of Health Matters in Grafton St since it opened 10 years ago. “Our store is right in the heart of the southside shopping district of Dublin opposite Weirs jewellers and Brown Thomas. We have six very knowledgeable and helpful staff. “We have good passing trade and tourists due to our location, but we would know more than half of our customers by name and they know us too. We run a customer loyalty scheme with a card. Lunchtime is our busiest time of day as well as Thursday late night shopping and Sundays too. “We mainly focus on supplements and bodycare. Our most popular products at the moment include coconut oil, spirulina, wheatgrass and barleygrass, hyaluronic acid for skin and joints and omega 3s. “We would sell more high-end products in the bodycare end of the market including face creams and body products. We find that there is a growing interest in natural body products – people research them on the internet then come in looking for what they want. Sometimes trends can be quite faddish. Recently there was a rush on matcha tea with Trinity College students for example. “Our USP is top quality customer service and product knowledge.”
Visit: Health Matters, 8 Grafton St, Dublin 2 SPEAK TO: Manager Liz Beattie, Una McAleer kineosiologist, Ruth McLoughlin aromatherapist and acupuncturist, and Aimee Kitten. OR BUY: Online at www.healthmatters.ie
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rude health magazine
How to choose the best natural help for a healthy digestive system – we ask for independent health store advice NATURAL HELP “Some of the most common complaints we are asked about include bloating and discomfort, acid reflux, constipation, and IBS which is a mix of constipation/diarrhoea, bloating and just general discomfort,” says Alison Kingston, nutritional therapist based in An Tobairin in Bandon, Co Cork. WHAT’S THE CAUSE? “The main reasons for digestive issues would be a lack of fibre and fluids in the diet, combined with a lack of exercise and a diet high in processed foods,” says Gillian Hudson of Hudsons Wholefoods in Ballydehob, Co Cork. “The modern diet is a major cause of digestive issues,” agrees Alison Kingston. “An overall increase in processed foods, less fibrous vegetables, people eating too quickly and while stressed all contribute to poor digestion. Also the high use of antibiotics is a factor as these disrupt our gut bacteria balance.”
FOODS TO ENJOY “I suggest swapping wheat for spelt instead and other easier to digest grains, such as oats, rice and millet,” says Alison Kingston. “I believe that we should be getting most of our carbohydrates from vegetables and fruit. The rest of our diet should consist of good quality proteins and healthy fats.” “I would recommend a diet high in fruit, vegetables and fibre from brown rice, pasta, bread etc,” says Gillian Hudson. “Garlic has a cleansing and antibacterial action on the gut and yoghurt restores natural bacteria, so they should be eaten regularly. Good quality water is very important. Flax seeds are particularly effective when ground over porridge or cereals.”
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CUT IT OUT “It’s best to avoid highly processed foods which have little fibre, salty foods, coffee, alcohol and dairy products,” according to Gillian Hudson. “Sugary and soft drinks particularly support bacterial growth. Meat is known to take days to pass through the gut so should be limited.”
BLOATING Bloating can be caused by the body finding it difficult to break down carbohydrates, fats or proteins and there are digestive enzymes designed to help with each of these as well as formulations with multiple enzymes. “Supportive herbs can help produce the right amount of stomach acid if you are not producing enough,” says Alison Kingston.
INDIGESTION “Indigestion can be eased by digestive aids such as ones which combine aloe vera juice with herbs such as chamomile, slippery elm and papaya,” says Gillian Hudson. “A herbal remedy based on artichoke can be good for flatulence and indigestion.” If you feel indigestion coming on after a meal chew ½tsp of fennel seeds which may help to push air out of the intestinal tract.
IBS “Probiotics can really help people with IBS and other digestive complaints as the right bacteria balance is vital for good digestion and immunity,” says Alison Kingston. “They support healthy lining of the intestines, proper breakdown of food, produce vitamins and support immunity. Raw sauerkaut is a fantastic fermented food to add to meals, this has trillions of bacteria and helpful enzymes.” Many people find peppermint to be a soothing digestive remedy. Peppermint oil is available in coated capsules and as herbal tea.
ACID REFLUX “Conventional medicine unfortunately treats acid reflux with antacids as they believe the stomach is overproducing acid, but it’s usually the opposite,” according to Alison Kingston. “Stress, overconsumption of coffee and a lack of nutrients like zinc can mean the stomach produces too little acid. This can mean that the sphincter at the top of the stomach does not close properly as the pH is too high and the right signals to the rest of the digestive system are not sent. This results in not enough enzymes and bile being produced so food isn’t broken down properly; gas is produced and can then push up through the stomach and push open the sphincter. To help acid reflux it is vital to support the right amount of stomach acid and ensure food is fully been broken down properly. A great remedy is a bitter herb called Centaurium which is available in tincture form.” Many people find that a cup of camomile tea can help with heartburn and acid reflux when taken after a meal. Magnesium is really important for the relaxation of intestinal muscles, so make sure you are getting enough dark leafy greens, nuts and seeds, wholegrains, certain fish, advocados and bananas.
CONSTIPATION “For constipation I would suggest probiotics to help restore the natural bacteria in the gut,” suggests Gillian Hudson. “This could be combined with essential fatty acids to help soften stools and ease discomfort. Vitamin C also has a healing and cleansing effect in the gut.” “Seeds such as chia with lots of insoluble fibre can help the bowels move food through the gut,” says Alison Kingston. “Herbal teas specific to the digestive system can help – nettle is great for the bowels, ginger before meals can help, fennel is good for reducing gas. I tell people not to drink while eating as this can dilute the digestive enzymes and may prevent proper breakdown of food.” Check with your professional healthcare practitioner before you take any new supplements or start a new diet.
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rude health magazine
All in the
mind Anxiety, stress and failing memory can all be helped by the advice of health store staff. Rude Health finds out how to give your brain a boost
IDENTIFYING THE ISSUE “The main mind-related issues people ask us for help with are coping with stress and anxiety,” according to Antonia Murray, owner of Alive and Well in Carlow town. “These are caused by a multitude of reasons ranging from work pressures, money and family issues to the everyday situations such as coping with traffic, approaching deadlines or receiving some bad news.” “The main concern for many people when it comes to mental health involves memory, mental focus and clarity,” says Dr Daniel Jones BSc PhD, Director of Research and Development at Galway Natural Health. “The brain is something we are all concerned about keeping sharp and in peak condition. Declining brain function can be related to anything from low energy intake, dehydration and inflammation that result in negative effects including impaired memory and depression.” YOU ARE WHAT YOU EAT “I always like to consult with customers to get a picture of the person’s lifestyle and recommend holistic solutions,” says Antonia Murray. “I ask them about their diet and recommend healthy eating and resisting the temptation for fast foods and coffee, which people tend to do when stressed. There are plenty of herbal or fruit teas and coffee alternatives available which help keep us calm.” “Adequate intake of carbohydrates is important for brain function,” says Daniel Jones. “Antioxidants are also very important in helping to reduce inflammation caused by the accumulation of harmful free radicals, the products of breaking down energy during metabolism which can damage the body and impair health.”
GETTING ENOUGH ZZZZZ? “Getting enough sleep at night is important,” says Antonia Murray. “A number of natural remedies and herbal teas are very helpful with sleep problems. Matcha tea is rich in L-Theanine, an amino acid which provides a slow release of energy as well as relaxing the nervous system for increased focus and concentration.”
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FINDING BALANCE “I like to remind people to find time to exercise, go for walks, enjoy hobbies and so on,” says Antonia Murray. “I am a great advocate of yoga as it not only strengthens our body but, like meditation, promotes calmness and clarity of mind. “A calming bath essence with lavender can be relaxing or burn essential oils in a burner – there are a number of de-stress formulations.”
A LITTLE EXTRA HELP “There are supplements which can help with stress,” according to Antonia Murray. “In most cases I would recommend a vitamin B complex to support the adrenal glands. Some vitamin formulations also contain magnesium which aids in calming the body. A supplement containing rhodiola, chamomile as well as vitamins and magnesium works very well when combined with a multi B complex for someone who is really run down. We also recommend a liquid formulation containing superfoods such as wheatgrass, barley grass and spirulina, B vitamins, minerals and some ginseng for energy.” “Great supplements for maintaining normal brain function are omega-3 fatty acids DHA and EPA,” says Daniel Jones. “These can be found in krill oils, some of which contain the antioxidant astaxanthin.”
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rude health magazine
I can’t eat that
Having problems digesting certain foods? You may be intolerant. There are a number of different natural solutions to help you to enjoy a wide and varied diet WORD ON THE STREET Sian Eustace, owner of Healing Harvest in Kinvara, Co Galway is a registered homeopath. “We would deal with a large range of food healthrelated questions including allergies and intolerances, particularly to dairy and wheat or gluten,” she explains. “Lately we have had lots of enquiries about the paleo diet, which excludes dairy products, grains, potatoes, refined salt and sugar and processed oils. We also have queries about foods to help with constipation, high cholesterol, low energy and many more.” FOOD ALLERGIES EXPLAINED “An allergy is an overreaction of the immune system against foreign substances,” says Gwénaële Joubrel, nutritionist at Triballat Noyal. “These substances are called allergens. The most common dietary allergens include cereals containing gluten (wheat, rye, barley, oats, spelt, kamut), crustaceans, eggs, fish, peanuts, soybean, milk, nuts (almonds, hazelnuts, walnuts, cashews, pecan nuts, Brazil nuts, pistachios, macadamia nuts), celery, mustard, sesame seeds, sulphur dioxide and sulphite at concentrations of more than 10mg/kg or 10mg/litre, lupin and molluscs.
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“Allergic symptoms vary a lot: they can be local (as gastrointestinal symptoms) or not (skin or respiratory symptoms),” says Gwénaële. “The severity of symptoms also varies, ranging from mild redness, as in the case of a sulphite allergy, to a severe allergic response, like an anaphylactic shock. An allergy must be proven by an allergist who will perform cutaneous and blood tests. Food allergies are more common in children than in
adults, some of them diminishing or even disappearing with age.” WHY AN INTOLERANCE IS DIFFERENT “Food intolerance does not involve the immune system: it is due to the body being unable to digest a particular food,” says Gwénaële Joubrel. “An example is lactose intolerance (lactose is the sugar naturally contained in milk and dairy foods). Intolerant individuals
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I CAN'T EAT THAT continued from page 38
do not have enough lactase in their body, the enzyme which hydrolyses lactose. This poor digestion can lead to intestinal disorders when they drink milk or eat dairy foods.” “Milk or lactose intolerance is quite common in Ireland and as we get older we have less enzymes in our bodies,” says Dave Foley of The Natural Way in Letterkenny. “A supplement which comes in tablet form can help. You take it with a meal that contains milk. “If you are missing a broad range of enzymes and are intolerant to quite a few foods you can take bitters,” says Dave. “The bitter taste of these drinks stimulates bitter receptors in the mouth and sends a signal to the digestive system to produce the enzymes. Bitters taken as a liquid help the body to prepare for digesting food.” Dave recommends taking digestive aids which contain the enzymes you need combined with herbs that are good for the digestive system such as peppermint. “We often advise people to stop taking foods they are having problems with for three months and take herbs that are good for healing the gut,” says Dave, “aloe vera, horsetail, slippery elm, psyllium husks, silica and the amino acid glutamine are all good for this and available in a number of different formulations.” ALTERNATIVE FOODS “Some people diagnosed with an allergy or an intolerance have to follow a very strict diet that excludes their allergens and all foods that may contain traces of these allergens,” says Gwénaële Joubrel. “The good news is that there are now alternatives to many foods: for example, soy products fortified with calcium are alternatives to dairy products. People who are allergic to both milk and soy proteins can find their calcium in other alternatives, like drinks and desserts based on rice, almonds, etc. “We stock a wide range of glutenand dairy-free foods, from alternative grains, flours and milks to mixes for treats such as cakes and brownies,” says Sian Eustace.
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LIFESTYLE CHOICES “Changing food choices will generally only have maximum impact when combined with lifestyle changes such as relaxation, exercise and reducing harmful behaviours such as smoking,” says Sian Eustace. “We are very lucky in Kinvara to have a huge number of classes in a variety of areas such as yoga, t’ai chi, fitness training, zumba, Egyptian and other dance, and meditation.” Check with your professional healthcare practitioner before you take any new supplements or start a new diet.
Keep an eye out for these great brands during your next visit to your local health store
Preferred wholesaler to the independent trade PUKKA New Pukka Organic Wellbeing are the very best nature has to offer. They are organic and made using the finest herbs sourced from partners around the world. To make it easier for customers to find what they need, Pukka have created ‘families’ for Pukka Organic Wellbeing. These families correspond to particular needs such as cleansing, women’s, digestif, everyday and seasonal. Each family has its own colour so customers can see other related supplements in the family.
IGENNUS The Igennus core range comprises pure EPA omega-3 isolates derived from pharmaceutical-grade anchovy fish oil, based around the therapeutic and unique properties of EPA in health and disease. Various EPA-based products are available for adults and children, including a pro-EPA plant-derived alternative for vegetarians and vegans. The range includes complementary supplements, providing nutrients that are synergistic with EPA in several key areas of health. Igennus products are expertly formulated from the highest quality, natural raw ingredients at therapeutic doses to provide demonstrable improvements to health.
HARMONY CONE Harmony’s Ear Candles are made with Certified Organic Cotton cloth and the highest quality food grade wax available. Dr. Harmony provides the largest variety of aromatherapy options, a USA patented safety tip, and burnline label for your safety.
GREEN PEOPLE Green People products are natural, gentle and suitable for all the family. Choose from the Organic Babies range for the little ones, Organic Children for the older ones, Organic Shampoos for all hair types, Organic Skincare for all skin types (even sensitive skin!), and Organic Sun Lotion that offers broad-spectrum UVA/B protection.
CHEEKI STAINLESS STEEL Cheeki is a leading brand of stainless steel reusable products designed to save our planet from plastic pollution and offer a healthier alternative. The year-round range includes water bottles, shakers, insulated flasks, coffee cups and food jars.
BRAGG The Bragg Healthy Lifestyle Motto: "You are what you eat, drink, breathe, think, say and do". All the way from Santa Barbara, California, Bragg products available include Apple Cider Vinegar, Liquid Aminos, Sprinkle, Salad Dressings, Drinks and Books.
For more info on these and other great products, visit our site rude health magazine
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Allergy friendly eats
Try out these delicious recipes for a gluten-free quiche and dairy- and gluten-free superfood vegetable muffins
Gluten-free quinoa crusted quiche with mushroom and courgette Serves 6 125g quinoa flour 40g potato starch 35g ground flaxseeds ½tsp sea salt ¼tsp freshly ground black pepper 110g unsalted butter, diced 6tbsp iced water For the filling 1 onion, chopped 2tbsp vegetable oil 110g sliced mushrooms 1 medium courgette, chopped 100g spinach 4 eggs plus 3 egg whites handful of fresh dill 1tbsp quinoa flour 1½tsp potato starch 3tbsp goat’s cheese (optional) In a food processor, mix the dry ingredients. Then pulse the cold butter in, add the water and pulse further until it comes together. Form a ball in your hand. Wrap the dough in clingfilm and refrigerate for 30 minutes. Once chilled, press it into the prepared 20-cm tart pan, greased and poke holes in the base with a fork. Preheat the oven to 180°C/350°F/gas mark 4. Bake the pastry case for 20 minutes then remove once crisp. Do not turn off the oven but set the case aside at room temperature. Meanwhile, make the filling. Fry the onion with 1tbsp of vegetable oil until translucent. Add the mushrooms and courgette and another tablespoon of oil to the pan and continue to fry. Once the vegetables are cooked, drain any excess liquid from the mixture and set aside. In the same pan, wilt the spinach, adding water if required. Drain any excess liquid from the spinach then add to the mushroom and courgette mixture and leave to cool. In a separate bowl, whisk together the eggs, egg whites, dill, flour, potato starch and goat’s cheese. Add the cooled vegetable mixture then pour into the pastry crust. Bake for 35 minutes until the top is slightly golden. Slice and serve hot or cold. Recipe courtesy of Super Grains and Seeds by Amy Ruth Finegold, photography by Clare Winfield. Ryland Peters and Small
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PG42,43 RECIPES.indd 42
Gluten-free banana quinoa cake Makes 1 loaf 100g Doves Farm Gluten Free Organic Quinoa Flour 100g brown sugar 2tbsp Doves Farm Gluten Free Baking Powder 1 ripe banana 4tbsp oil of your choice 1 orange rind and juice Preheat your oven to 180°C/Fan 160°C/350°F/gas mark 4 Mix together the flour, sugar and baking powder. In another bowl mash the banana then beat in the oil. Beat in the orange rind and juice. Mix in the prepared flour. Pour into an oiled and lined 500g/1lb loaf tin and bake 45-50 minutes. Recipe courtesy of Doves Farm
Dairy- and glutenfree beetroot superfood muffins 4oz soya flour 4oz brown rice flour 5tsp gluten-free baking powder 1tsp sea salt ½tsp wasabi powder, or 2tsp creamed horseradish ½tsp thyme leaves 8oz beetroots peeled, finely grated and cooked in boiling water for 4 minutes, then drained and squeezed dry 175ml nut or soya milk 125ml sunflower, olive or groundnut oil 2 eggs beaten fresh herb springs, chopped herbs, micro herbs and or sprouts or cherry tomato roses to decorate For the topping 9oz vegan cream cheese 2tbsp grated red onion, fried in a little oil and patted dry 1-2tbsp beetroot juice, just enough to make a spreading consistency 1tbsp cashew nuts, toasted and chopped beetroot powder for dusting sea salt and freshly ground black pepper to season
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This recipe was devised by nutritionist Rick Hay Rick says: “This delicious, cleansing smoothie helps to both nourish and alkalise your system. It’s been designed to provide your body with a powerhouse of bioavailable nutrients, vitamins and minerals. These essential nutrients together with the Super Greens help the body to alkalise and detox whilst providing a natural energy boost. Adding in a scoop or two of Sunwarrior plant-based protein together with the spinach and kale increases the nutrient density of your smoothie.”
Preheat the oven to 180°C/350°F/gas mark 4. Line the moulds of a deep 12 hole muffin tray with paper cases. Mix the flours, baking powder, salt and wasabi and thyme together in a large bowl. Stir the beetroot into the dry ingredients. Beat together the milk, oil and eggs in another bowl. Add the wet ingredients to the dry ingredients and stir to mix together. Do not overbeat. Spoon the batter into the cases. Bake for 25-30 minutes until firm to the touch. Cool in the tray for 5 minutes then turn out and cool. To make the topping beat the cream cheese, onion, beetroot juice and cashews. Spread or pipe the filling over the top of the muffins. Decorate with sprouts and dust with powder. Courtesy of The Deliciously Conscious Cookbook – over 100 vegetarian recipes with gluten-free, vegan and dairyfree options by Belinda Connolly. Hay House www.rudehealthmagazine.ie
PG42,43 RECIPES.indd 43
For more information on the Sun Warrior range visit www.xynergy.co.uk Trade enquiries also welcome via Independent Irish Health Foods 026 65750 rude health magazine
Car-Free 22nd September is World at home, car the ve lea not Day. Why take the d tea if you have one, and ins rk. wo to e ycl bus, train or bic n For more info check out www.worldcarfree.net astfeeding 1st-7th August is World Bre ener way gre no Week (WABA). There’s milk. m’s mu h wit t tha y to feed a bab gweek.org n http://worldbreastfeedin
A brand new Rude Health page dedicated to living a greener life Vinegar – not just for chips! Keep a bottle of white distilled vinegar in your home for these uses. It’s cheap, effective and not a chemical in sight. n Soak your cat’s litter tray in vinegar to get rid of odours. n Mix vinegar with baking soda for effective cleaning of kitten and puppy accidents. n Wipe down the inside of your goldfish bowl with vinegar to get rid of water lines and deposits. n Spray a mix of vinegar and water on furniture and houseplants to stop your kitty scratching and eating them (check your furniture won’t discolour first by spraying the back).
The humble spud can red uce the swelling associated wit h bag the eyes. So if you’ve bee s under n burning the candle at both end s, why not take half a potato, slic e it very thinly then grate. Spritz your closed eyes with plain water the n place the potato around your eye s. Leave for 10-15 minutes.
Plants for cleaner air Don’t bin it – eat it It can be shocking when we hear stories about how much food is thrown away uneaten – and we’re all guilty of it sometimes. The problem is that often food goes off before we can get round to eating it. Of course shopping daily is one way to avoid this, but when this is not practical there are a number of things you can do to extend the life of your food. n Wrap celery and green peppers in kitchen foil and keep in the fridge. n Cut off the bottom of broccoli and sit in a bowl of water in the fridge. n Keep cheese in waxy paper to extend its life – plastic wrap can make it sweat. n Mushrooms should be stored in a paper bag. n To make lettuce last longer put in a perforated plastic bag and store on top of paper towel in the fridge. n Keep your fridge vegetable drawer spotlessly clean to keep bacteria that will destroy vegetables at bay. n Store bananas away from other fruit as they give off a gas that will rot other fruit.
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PG44-48 GREEN+ADS+LISTINGS.indd 44
House plants look great and can bring some welcome greenness indoors, but did you know that they can remove all sorts of nasty contaminants from the air? Your home may be full of toxins from wallpaper, carpets and paints and household cleaners that you aren’t even aware of. So why not treat your home to a Chinese evergreen (Aglaonema), Lady Palm (Rhapis Excelsa) or Golden pothos (Scindapsus aures), all of which are good general air purifiers.
Did you know? That many health sto res in Ireland run an eco cleaning refi ll service? You can buy eco wash ing up liquids, clothes washing liquid s etc in bulk and save yourself mo ney and waste on packaging. This is particularly important for people living in the countryside who have septic tanks where natural cleaners lead to less of a chemical load an d help the breakdown of sewage . www.rudehealthmagazine.ie
health stores Your local
Rude Health magazine is distributed nationwide and is the official magazine of the Irish Association of Health Stores, whose members are listed here. Carlow Alive and Well Health Store Unit 17, Carlow Shopping Centre Kennedy Avenue, Carlow Tel: (059) 913 1008 Email: email@example.com The Health Store 49 Tullow St, Carlow Tel: 059 9140118 Email: firstname.lastname@example.org
Cavan Back To Nature Upper Main Street, Cavan Town Tel: 0494361019 Email: email@example.com Nice and Natural 47 Market St, Cootehill Tel: 049 5552190 Email: firstname.lastname@example.org
Clare Carmel’s Health Store 10 Francis St, Ennis Tel: 065 6892649 Email: email@example.com Open Sesame 29 Parnell St, Ennis Tel: 065 6821480 Email: firstname.lastname@example.org
Cork An Tobairín 79 South Main St, Bandon Tel: 023 52985 Email: email@example.com For Goodness Sake Main St, Dunmanway Tel: 023 8855671 Email: firstname.lastname@example.org Here’s Health 51 Patrick St, Cork Tel: 021 4278101 Email: email@example.com Here’s Health Douglas Court Shopping Centre, Cork Tel: 021 4361737 Email: firstname.lastname@example.org
Horan’s Health Store 9 Lower Cork St, Mitchelstown Tel: 025 86868 Email: email@example.com Hudson’s Wholefoods Main St, Ballydehob Tel: 028 37565 Email: firstname.lastname@example.org Liz’s Health Store 105 North Main St, Youghal Tel: 024 25741 Email: email@example.com Loop De Loop Bank Place, Castletownbere Tel: 027 70770 Email: firstname.lastname@example.org Organico 2 Glengarriff Road, Bantry Tel: 027 51391 Email: email@example.com Quay Co-Op 24 Sullivan’s Quay, Cork Tel: 021 317753 Email: firstname.lastname@example.org Quay Co-Op Main St, Ballincollig Tel: 021 4875033 Email: email@example.com
Well and Good Broderick Street, Midleton Tel: 021 4633499 Email: firstname.lastname@example.org
Donegal Food For Thought 15 Ardravan Square, Buncrana Tel: 074 9363550 Email: email@example.com The Natural Way 13 Letterkenny Shopping Centre, Letterkenny Tel: 074 9125738 Email: firstname.lastname@example.org
Nourish Nutgrove Shopping Centre, Rathfarnham, Dublin 14 Tel: 01 4935289 Email: email@example.com Nourish 6 Lower Liffey Street, Dublin 1 Tel: 01 8734098 Email: firstname.lastname@example.org Nourish The GPO Arcade, off Henry Street, Dublin 1 Tel: 01 8743290 Email: email@example.com
Quay Co-Op Main St, Carrigaline Tel: 021 4376935 Email: firstname.lastname@example.org
Health Matters Ashleaf Shopping Centre, Crumlin Cross, Dublin 12 Tel: 01 4550323 Email: email@example.com
Horan’s Health Store 55 Patrick St, Fermoy Tel: 025 42938 Email: firstname.lastname@example.org
The Olive Branch Spillers Lane, Clonakilty Tel: 023 35711 Email: email@example.com
Health Nutz The Mill Shopping Centre, Clondalkin Tel: 01 4570303 Email: firstname.lastname@example.org
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Nourish 97a Morehampton Road, Donnybrook, Dublin 4 Tel: 01 6349726 Email: email@example.com
Health Matters 8 Grafton St, Dublin 2 Tel: 01 6710166 Email: firstname.lastname@example.org
Here’s Health Unit 7, Wilton Shopping Centre, Wilton Rd Tel: 021 4348545 Email: email@example.com
Nourish 16 Wicklow Street, Dublin 2 Tel: 01 6703223 Email: firstname.lastname@example.org
Nourish Omni Park Shopping Centre, Santry, Dublin 9 Tel: (01) 8621 392 Email: email@example.com rude health magazine
Select Stores 1 Railway Road, Dalkey Tel: 01 2859611 Email: firstname.lastname@example.org
Healthwise 4 Lower Abbeygate St, Galway Tel: 091 568761: Email: email@example.com
Sonas Health Foods Lower Maiden St, Newcastle West Tel: (069) 78944 Email: firstname.lastname@example.org
Full of Beans Unit 2, Ardkeen Shopping Centre, Dunmore Rd Tel: 051 844644 Email: email@example.com
The Hopsack Unit 6A, The Swan Shopping Centre, Rathmines Road Lower, Dublin 6 Tel: (01) 4960399 Email: firstname.lastname@example.org
Open Sesame Unit 6 Market Hall, Gort, Tel: 091 632778 Email: email@example.com
Remedies 3 Sexton St, Abbeyside, Dungarvan Tel: (058) 45051 Email: http://remedies.ie
The Health Store Blanchardstown Shopping Centre Tel: 01 8222036 Email: firstname.lastname@example.org The Health Store The Square, Tallaght Tel: 01 4521181 Email: email@example.com The Health Store The Pavilions Shopping Centre, Swords Tel: 01 8404438 Email: firstname.lastname@example.org The Health Store Stillorgan Shopping Centre Tel: 01 2108608 Email: email@example.com The Health Store Frascati Shopping Centre, Blackrock Tel: 01 2788855 Email: firstname.lastname@example.org The Health Store Liffey Vallery Shopping Centre Tel: 01 6754450 Email: email@example.com The Health Store Dundrum Town Centre Tel: 01 2051420 Email: firstname.lastname@example.org
Galway Evergreen Healthfoods Mainguard St, Galway. Tel: 091 564215 Email: email@example.com Evergreen Healthfoods Galway Shopping Centre, Headford Road, Galway Tel: 091 564550 Email: firstname.lastname@example.org Evergreen Healthfoods Westside Shopping Centre, Westside, Galway Tel: 091 581008 Email: email@example.com Evergreen Healthfoods, Seapoint, Barna, Co Galway Tel: 091 867875 Email: firstname.lastname@example.org Evergreen Healthfoods An Fuaran, Mountain Road, Moycullen Email: email@example.com Evergreen Healthfoods Oranmore Town Centre. beside Tesco Tel: 091 787070 Email: firstname.lastname@example.org Healing Harvest Main St, Kinvara Tel: 091 637176 Email: email@example.com
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The Health Store Unit 4, Briarhill Shopping Centre, Ballybrit Tel: 091 773688 Email: firstname.lastname@example.org The Health Store Bishop St, Tuam Tel: 093 26759 Email: email@example.com
Kerry Re Nua Main St, Dingle Tel: 066 9151910 Email: firstname.lastname@example.org
Kildare Healthy Living Centre 54 Leinster St, Athy Tel: 059 8641535 Email: email@example.com
Golden Health Store, 4 Grafton Court, Main Street, Longford Tel: 043 3328500 Email: Goldenhealthstore@gmail.com
Mayo Honeybee Healthfood Store Unit 2B, Silverbridge Shopping Centre, Claremorris Tel: 094 9377382 Email: firstname.lastname@example.org Slainte American St, Belmullet Tel: 097 81082 Email: email@example.com
Monaghan Natural Choice 1 Parnell St, Carrickmacross Tel: 042 9662323 Email: firstname.lastname@example.org
Nature’s Options Main Street, Moorefield Rd, Newbridge Tel: 045 432439 Email: email@example.com
Healthy Beings Elphin St, Strokestown Tel: 071 9634411 Email: firstname.lastname@example.org
The Healthy Habit Village Centre, Clane Tel: 045 902592 Email: email@example.com
The Healthy Way 2 Ralph Square, Leixlip Tel: 01 6244288 Email: firstname.lastname@example.org
Kilkenny Food For Life, Green St, Callan Tel: 056 7725777 Email: email@example.com The Good Earth 43 Kieran St, Kilkenny Tel: 056 7752664 Email: firstname.lastname@example.org The Good Earth Newpark Shopping Centre, Kilkenny Tel: 056 7790276 Email: email@example.com Healthy Habit Village Centre, Clane Tel: 045 902592 Email: firstname.lastname@example.org
Limerick Dargans Healthfoods Cestletroy Shopping Centre, Limerick Tel: 061 339506 Email: email@example.com Eats of Eden Thomas St, Limerick Tel: 061 316693 Email: firstname.lastname@example.org
Tir na nOg, Grattan St, Sligo Tel: (071) 9162752 Email: email@example.com
Tipperary Nadur Abbey Lane, Nenagh Tel: 067 34626 Email: firstname.lastname@example.org Solero Viva Ltd, 92 Main St, Carrick-on-Suir Tel: 051 600966 Email: email@example.com
Waterford Blasta Wholefoods 54 Main St, Dungarvan Tel: 058 23901 Email: firstname.lastname@example.org Full of Beans Unit 9, Georges Court Shopping Centre, Waterford Tel: 051 843653 Email: email@example.com
Westmeath Nuts & Grains Town Mall, Oliver Plunkett St, Mullingar Tel: 044 45988 Email: firstname.lastname@example.org
Wexford Evolv Healthstore 2 Castle Hill, Enniscorthy Tel: 053 9236009 Email: email@example.com Only Natural 1 Church Lane, Wexford Tel: 053 9123236 Email: firstname.lastname@example.org Mrs Bee’s Healthy Options 3 Clonattin Road, Gorey Tel: 053 9481460 Email: email@example.com Rainbow Wholefoods Walkers Mall, North Main St, Wexford Tel: 053 9124624
Wicklow Health Matters 25 Main St, Bray Tel: 01 2762669 Email: firstname.lastname@example.org Harvest Fare, Main Street, Blessington Tel: 045 891636 Email: email@example.com Nature’s Gold 1 Killincarrig Road, Greystones Tel: 01 2876301 Email: firstname.lastname@example.org The Health Store Bridgewater Centre, Arklow Tel: 0402 24893 Email: email@example.com The Health Store The Boulevard, Quinsboro Rd, Bray Tel: 01 2861793 Email: firstname.lastname@example.org
PICK UP YOUR FREE COPY OF RUDE HEALTH MAGAZINE IN STORE NATIONWIDE www.rudehealthmagazine.ie
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WALK, RUN, CLIMB, PLAY–You Can! SUPPORTS FLEXIBILITY, MOBILITY, AND RANGE OF MOTION*
FEEL THE DIFFERENCE
Finally, the next generation in joint comfort, mobility, flexibility, and range of motion. Solgar ® 7 brings together bio-active nutrients that work to create an approach for occasional “tweaks” and joint stressors brought on by exercise, sports, or physical activity.*
SOLGAR VITAMIN AND HERB
essentials for life’s journey Available at Independent Health Food Stores and selected Pharmacies. Visit www.solgar.co.uk for your nearest stockist.
*The Vitamin C in this product helps collagen formation for the normal function of cartilage and bones. It also helps to protect cells from oxidative damage (stress). Food supplements should not be used instead of a varied balanced diet and a healthy lifestyle.
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Published on Jun 23, 2014
Published on Jun 23, 2014
Rude Health Magazine is the official consumer title of the Irish Association of Health Stores (IAHS), reflecting health trends, news and con...