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Live your life in...


Men’s health from teens to retirement


Raw food super healthy recipes


‘Hypnotherapy helped me lose weight’


Good hair days the natural way

Catherine Fulvio

‘Cooking gives me a healthy lifestyle’




PG 1 RH MAR/APR 14 COVER.indd 1

12/02/2014 19:05

Nothing beats natural light N E W Age Proof Botanical Lightening Treatment brings instant luminosity to brighten and lighten your complexion.

*Manufacturer’s data. 12 week treatment.

This certified natural dark spot corrector contains a blend of Swiss alpine plants proven to fade age spot colour intensity by 28.6%*. With potent botanical actives to even skin tone, it’s the natural solution for skin lightening results.

PG 2,3 CONTENTS+AD.indd 2025 Rude Health_0_1.indd 1 2

Age Proof your skin naturally.

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1 AM

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.


to the March/April issue of Rude Health, the official magazine of the Irish Association of Health Stores. Spring is finally here, which is great, but many people are still struggling to get in shape for the warmer months to come. In this issue of Rude Health we talk to a woman who used hypnotherapy to conquer her chocolate cravings, find out how to tone your tummy using a number of natural and common sense methods, and ask: can eating raw food help? Plus there’s how to have a good hair day every day without the chemicals, keeping men healthy throughout all the stages of life and TV chef Catherine Fulvio talks about her healthy lifestyle in Co Wicklow. Enjoy, and look out for the May/June issue in late April.


Lucy Taylor | Editor


We welcome your feedback on Rude Health Magazine. Email and in-between issues visit us at

fáilte and hello A warm welcome to the latest edition of Rude Health. At the time of writing it’s another one of those calm-before-the-storm moments preceding the inevitable return of stormy weather. Hopefully things will have improved a little by the time you’ve picked up this issue. We’ve plenty of helpful information inside, so curl up with a cup of Pukka or Yogi (my favourite is Pukka’s Lemon Ginger Manuka right now) and enjoy the features, recipes and competitions. As ever, we’re here to help in your local IAHS store where we have the experts on hand to help you with everything from arthritis to zinc and more besides. So don’t be afraid to ask, and do check out the listings at the back of the magazine, your local store may be closer than you think!


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Rude news 4 Health news: The latest in health news and events 10 Rude reviews: Health store staff test the products they sell 34 Rudimentaries: Head off hay fever before it becomes a misery 36 Rudimentaries: urinary problems and how natural remedies can help

Free prize draws 5 Giveaways: Win great natural health goodies

Features 14 Celebrity health: Irish chef Catherine Fulvio on her healthy lifestyle 16 Rude looks: Fabulous hair without the chemicals 20 Rude therapy: ‘Hypnotherapy helped me to lose weight’ 26 Rude fit: Tone that tummy using diet, exercise and natural supplements 28 Men’s health through the ages – using natural aids

Rude food 38 Raw food explained by the experts 42 Raw food recipes – simple and delicious

Ask the experts 22 Rude wonders: Our guest experts answer your questions 32 Ask away: Eco cleaning options

Odhran Kelly

Rude Health is distributed to Irish health stores nationwide, by

The voice of the independent

Distribution enquiries to

Chairman – The Irish Association of Health Stores

To advertise call +44 1223 894200

EDITOR Lucy Taylor

� 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.

PUBLISHER Carlota Hudgell

PG 2,3 CONTENTS+AD.indd 3

SALES MANAGER Sharon Butler DESIGN & PRODUCTION Anthony Sihapanya MANAGING DIRECTOR Stuart Jackson rude health magazine : 3

12/02/2014 19:52



Sugar is the new food devil The World Health Organisation says eating too much sugar is linked to heart disease as well as obesity and diabetes. It currently recommends that adults should eat the equivalent of no more than 10 teaspoons a day, although this figure is set to be halved soon. The problem many of us face is knowing which foods contain sugar – and you’d be surprised. A standard 800g white loaf of bread actually contains eight teaspoons of sugar, the same as a Mars bar, and many ready-made meals contain sugar to make them taste better. So now might be the time to consider the sugar alternatives available in your local health store – Stevia, Natvia,Xylitol and Xylosweet are all natural alternatives. Check out, a sugar-free baking website for other ideas on how to indulge a sweet tooth without sugar.

RudeNews The latest news and research from the world of natural health

Cranberry linked to UTI prevention New research published in the Journal of the American Geriatrics Society shows that over 25% of cystitis, or bladder infections, were reduced with the regular use of cranberry concentrate supplements in vulnerable older people in nursing homes. The Public Health and Primary Care (PHEG) department of the Leiden University Medical Center conducted the one-year study in 21 Dutch nursing homes with 928 people with an average age of 85. During the study, cranberry capsules with skin, seeds, pulp, juice and fibre were used and compared with a placebo. The lead scientists Caljouw and Gussekloo found that the use of the cranberry supplement was an effective method to prevent urinary tract infections.


rude health magazine


Book No Meat Athlete, Run on Plants and Discover your Fittest, Fastest, Happiest Self by Matt Frazier Runner and author of a blog by the same name, Matt Frazier is an athlete who doesn’t eat meat, and he has found that this leads to weight loss and increased speed, faster recovery after workouts and improved energy. This is a comprehensive guide for any athlete who wants to live and train without meat with practical advice and tips plus how to create healthy habits, improve performances and avoid injuries. Fair Winds Press.

Like us... Find and like us : now on Facebook azine ag M th al He de Ru

Live your life in...

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Men’s heal from teen th retirements to Men’s health from teens to retirement





‘Hypnoth helped meerapy y lose therap weight’ ‘Hypno helped me lose weight’

Catheriin ther ne FCa ulv Fulviioo



Good hair days Goo l d the natura hair days way the natu ral way


14 COVER.indd



14 COVER.indd





We were excited to receive the results of the Rude Health Reader Survey which was included in the winter 2013 issue of the magazine. We found out 92% of readers pick up a copy of Rude Health in their local health store. 54% of readers are aged 31-50 and 31% are over 50. 54% of readers say that after they have read Rude Health they pass it on, which means that our readership is a brilliant 50,500. MAR/APR

APRIL 2014


‘Cooking give s me a hea y lifestyle’ lthy lifes a health tyle’ ‘Cooking gives me



Raw food super Raw healthy food recipes super healthy recipes BEAT





Readers said that they value expert advice, food, tried and tested, features and news and that Rude Health magazine influences their buying decisions in-store. Some of the things readers said include: “It helps to keep me motivated for a healthy lifestyle by giving good interesting advice on health foods and products.” “It reminds me that even today it is possible to look after your body naturally with natural products.” “I like the magazine for its interesting health articles, suggestions for natural remedies for everyday problems, questions and answers pages, competitions, advice on vitamins and minerals.”

Irish seaweed a healthy food choice In a recently published study, Dr Maria Hayes, Scientific Researcher with the NutraMara research programme at Teagasc, which aims to highlight the functional health role seaweeds can play in everyday foodstuffs, found that peptides derived from the seaweed Dulse (Palmaria Palmata) significantly reduced the activity of renin and acetylhydrolase when tested in the laboratory. These enzymes have been linked with heart health issues, so it’s good news for anyone who regularly eats seaweed.

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WEB: Just visit and enter your details and the Free Draw Code (such as RH-MAR/APR SOLO). EMAIL: Or email with the Free Draw Code (eg RH-MAR/APR SOLO) in the email subject box.

POST: Or post your name and address and Draw Code to: Rude

Health Reader Offers, JHN Productions, Unit 2, Three Hills Farm, Ashdon Road, Bartlow, Cambridgeshire CB21 4EN, UK. (Postal entries on postcards or sealed envelopes only please.)

These fantastic natural health products

Closing date: 19th April 2014



An energising daily boost

MaxiFocus™ is a supplement that aids eye, brain and body health with 24 super nutrients and antioxidants including lutein, zeaxanthin, riboflavin and works after only two minutes. Its spray formula has 900% greater absorption than tablets. We have six bottles of MaxiFocus™- 24 Nutrient Sublingual to give away worth 29.95 each. Free code: RH MAR/APR GOOD HEALTH

OVIVO Daily Antioxidant Plus is an olive leaf extract and calendula 7-day-supplement-shot with more antioxidant power than green tea and Vitamin C. OVIVO is packed with immune boosting polyphenols to fight germs, detoxify and support energy levels naturally. We have six sets of two 500ml OVIVO bottles to give away, worth €35 to each winner! Free code: RH MAR/APR OVIVO


Vitamin B stress support

Advanced Vitamin B Complex from Solo Nutrition is enzyme activated to help nutrient distribution, contains magnesium which helps to support the nervous system and L-glycine which helps the absorption and synthesis of vitamin B and other nutrients. We have one year’s supply of B-Complex 60’s for two lucky winners to be won worth €109 each. Free code: RH MAR/APR SOLO

Eye support


Xylitol tooth care sets

Xylitol is a unique sweetener that helps prevent bacteria adhering to teeth and gums, leading to healthier teeth. We have 30 Xylitol Tooth Kits to give away containing a Xylitol Toothpaste without fluoride, Sponge Xylitol Dental Floss and Oral Xylitol Rinse (RRP €14.25). Free code: RH MAR/APR SPRY


Super study hampers

Nordic Naturals Ultimate Omega D3 provides high levels of omega-3 essential fatty acids and vitamin D3 in one delicious serving. Amazing Grades: 101 Best Ways To Improve Your Grades, by Pat Wyman looks at exam preparation from every aspect, including nutrition. We have six hampers containing a bottle of Ultimate Omega D3, a copy of Amazing Grades and gift item worth €50 each to give away. Free code: RH MAR/APR NN


Natural skincare range

Lavera’s new innovative organic Firming Face Care range is suited to skins of 25+ years helping to combat the first signs of ageing. The Firming Day Cream, Night Cream, Day Serum, Eye Cream and Face Mask each contain natural ingredients such as white tea extract and karanja oil. We have two sets of the range to give away worth €104.16 each. Free code: RH MAR/APR LAVERA



Hair growth supplement

Nourkrin®, with the unique proprietary ingredient Marilex®, is the only hair growth supplement to have been awarded the Gold Medal by the World Trichology Society. It has been proven to help normalise the hair growth cycle, which is always affected whenever hair loss or thinning occurs. Six readers can win a 3 month supply of Nourkrin® Woman worth €130 each. Free code: RH MAR/APR NOURKIN rude health magazine


12/02/2014 20:18


news Herbal Helper

Follow us... ag @RudeHealthM cial Check out our so ge 44. pa on s w ne ia med

CLOCKING OFF Lyndsay Anderson works with herbal manufacturer A Vogel, pursuing her personal interest in natural health and complementary medicine When the clocks go forward, the days get longer and the nights get lighter. Banishing the dark, dreary winter nights is a time many look forward to. However, for some, this can spell turmoil when it comes to sleep. If you have difficulty dozing off or find yourself awake in the middle of the night for hours on end, there are many little tricks you could try to ease yourself back into the land of nod. First of all, ensure you are comfortable. Simple things such as changing your pillow may help. Secondly, if you are easily distracted by the neighbour’s dog barking, a car alarm going off or birds chirping, try finding some white noise which relaxes you and blocks out those annoying sounds. Light streaming in through your window? Try a blackout blind or curtain, or a sleep mask could be just as effective. Eliminate electrical devices from your bedroom; that means no TV, iPad or mobile phone. Not only do these activate your brain, rather than winding it down – the unnatural light may be leaving you feeling more awake. If none of these simple tricks work, perhaps a herb could help. Why not try a tincture containing a combination of fresh Valerian root and hops? This herbal duo has been traditionally used to aid sleep, and also for the relief of symptoms of mild anxiety.


rude health magazine


Coeliac expert speaks to IAHS The Irish Association of Health Stores welcomes Dr Tom O’Bryan, an international expert on coeliac disease, who will be speaking to members attending their AGM on March 2nd. Dr O’Bryan is the founder of www. where you can sign up for a newsletter, and recently hosted an international summit on coeliac disease. Check out for more info.

Health EVENTS n The largest holistic and wellbeing event in Ireland – Mind Body Spirit Dublin is a three day opportunity to discover the world of spiritual, holistic healing and self-development. Saturday 15th March -Sunday 16th March 11-7pm, Monday 17th March 2014 11-6pm, RDS Hall 4, Dublin. n Ireland’s Pregnancy & Baby Fair offers expert advice, professional services, entertainment and a guaranteed fun-filled day out for all the family. Plus discounts on top products, special offers, free advice and competitions. Saturday – Sunday 5th-6th April, 10am6pm in the RDS, Dublin. n The Irish Cancer Society’s biggest fundraising event of the year is Daffodil Day on Friday 28th March. If you would like to volunteer your time to help raise much-needed funds check out

Allergy relief By Deborah Staunton, B.Sc Dip NT. mIANT. Assistant at the College of Naturopathic Medicine. We all love the spring and summer and spending more time outside, but for some of us it also means the onset of allergy symptoms associated with pollens and other airborne allergens. It’s time to get your body fighting fit to tackle these symptoms. Here how to get yourself prepared: 1 Cortisol, cortisone and adrenaline are produced by the adrenal glands to stop allergic reactions, and stress can make this worse. B vitamins help the body to cope with stress. Eat more foods rich in B vitamins such as grains, green leafy vegetables, lentils, eggs, bell peppers, mushrooms, oily fish and avocados. 2 Keeping our cells healthy, especially the cell wall, is essential to

avoiding hay fever so that unwanted substances are not able to enter our cells. Omega 3 EFAs are essential for cell wall health. Eat more foods rich in Omega 3 include oily fish such as salmon, tuna, mackerel, sardines, walnuts and flaxseed. 3 Calcium and magnesium are both essential for adrenal function. Foods high in calcium and magnesium include kale, spinach, broccoli, quinoa, beans and seeds. Vitamin D deficiency is prevalent in Ireland and has been associated as a risk factor for allergic disorders. Foods rich in Vitamin D include oily fish, egg yolk, liver and some fortified foods such as cereals, milk and yoghurts. Have your levels checked by your GP before taking a supplement. Enjoy your summer.

CNM trains students for careers in natural therapies. Visit or call 01 2353094.

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Anything that brightens skin tone after a winter of being indoors is a hit with us. We like Trilogy Botanical Lightening Treatment which is designed to give skin instant luminosity thanks to a blend of Swiss alpine plants. Available from your local health store.


Focus Ireland

CHANGING LIVES Welcome Ireland, to the widest and most effective range of serrapeptase formulations available

Serrapeptase is known as the ‘Miracle Enzyme’ and is the number 1 supplement that can’t be found in your everyday diet. Good Health Naturally serrapeptase is being used by thousands of customers worldwide, is the serrapeptase with the best results and has the largest number of testimonials. To understand more about serrapeptase and how it can help you, ask your local health food store or contact Good Health Naturally today!

Which serrapeptase?... x90 tabs/caps

Focus Ireland was founded in 1985 by Sr. Stanislaus Kennedy in response to the needs of homeless women in Dublin. Through listening to the experiences of these women, Sr. Stan and a group of researchers came to recognise that they were the ‘invisible homeless’. They didn’t see themselves as homeless; they slept on friends’ couches or in hostels. They had nowhere to go during the day and nowhere to feed their children properly. They had nowhere stable or secure. Focus Ireland started with a friendly coffee shop that provided healthy meals for adults and children experiencing homelessness. Advice and information was offered and with that the opportunity to challenge the circumstances which had led to their homelessness. Now, 28 years later, Focus Ireland offers advice, support, education and housing to individuals and families to help them to have – and keep – a home.

 Unique combination of 16 powerful nutrients  Cost much more if bought separately  For if you want more than just serrapeptase  Delivers all the benefits of serrapeptase plus extra support for your......

Eat Yourself Well, Simple Changes for Better Health by Bernadette Bohan


 The ‘original’ and first serrapeptase  The best-selling serrapeptase worldwide  80,000iu serrapeptase per capsule  Serrapeptase on its own  Delivers all the benefits of serrapeptase  Enteric coated or Delayed Release

Blockbuster x120 AllClear™ caps

Book A programme of change for better health from the Irish woman who beat breast cancer twice. When Bernadette Bohan was diagnosed with cancer for the second time she decided to change her lifestyle, and diet. She researched how the food we eat can help or hinder our health and this book shows how to achieve better health by kicking sugar and caffeine habits that are detrimental to our health and discovering juicing to supercharge daily vitamin intake. Gill and Macmillan


V suitable for vegetarians



Trade Enquiries: Call Wholesale Health Ltd 0044 1606 889 905, Tree Of Life (SerraEnzyme code 68013) or The Health Store (SerraEnzyme code 674077)

rude health magazine


12/02/2014 20:18



Book Ard Bia Cookbook by Aoibheann MacNamara and Aoife Carrigy Ard Bia is a well-known restaurant in Galway renowned for serving great local food with an unusual twist, the best of Irish produce served with a little exotic magic. This gorgeous book charts a day in the life of Ard Bia, taking you on a journey through the food served throughout the day from breakfast to dinner with snacks in between. Yummy! Atrium

Vitamin D in pregnancy linked to baby’s muscle strength Scientists at the University of Southampton have revealed a link between higher levels of vitamin D during pregnancy and better muscle development in children. The study, published in Endocrine Research, showed that women with high levels of vitamin D in the latter stage of pregnancy were more likely to have children with greater muscle strength. Dr Nicolas Harvey, who conducted the trial, said that there may be long-term advantages of higher muscle strength, with low grip strength being related to poor health such as diabetes, falls and fractures. Babies are born with around half of

Book Healthy Every Day by Dale Pinnock Another gorgeous book by nutritionist and chef Dale Pinnock where the focus is on how food can benefit your health. Here he comes up with recipes that help you to conquer the common food hurdles we all encounter from time to time, such as eating on the run, not having time for lunch and so on, to prove that eating well is not as difficult as you thought and your diet really can keep you healthy. Quadrille


rude health magazine


the mother's vitamin D levels, but only 10 per cent of the body’s requirements are satisfied by diet, so pregnant women are advised to supplement with vitamin D.


Health store news

Aideen Hurley, owner of Evergreen Health Food Stores, hands a cheque to Anna O'Coinne, the Chairperson of National Breast Cancer Research Institute and NBCRI Medical Director Prof. Michael Kerin. The money was raised by Evergreen staff, management and customers during October. Photo: Paul Fennell The Health Store in Tuam, Co Galway now has three new therapists offering consultations and therapies from therapy rooms on site. Teresa Savage, Bio-Energy Therapy. 087 2981008. Noreen McWalter, Integrated Energy Therapy (IET), counselling, psychotherapy and Indian head massage. 087 7761865. Aisling Snedker RD, Clinical Dietitian. 087 6576610.

Spring is here and there are a greater number of fruits and vegetables available locally. Look out for: Asparagus, aubergines, butterhead lettuce, cabbage, celery, cucumbers, mushrooms, peppers, rhubarb, tomatoes, mint and cooking apples.

Lisa Caulfield of Evergreen Health Stores with the Andrew Cape Memorial award for the Highest Achiever in the Diploma in Health Food Retailing at the Irish Association of Health Stores annual training awards. Photo: Paul Fennell

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Choosing Sojade means enjoying a treat from a delicious organic range without compromising nutritional qualities: plant-based, GMO free, free from lactose and gluten, Sojade Soya-based and Rice-based yogurts, desserts and drinks are a natural source of pleasure. Choosing Sojade is even more: it means making the choice of an eco-friendly brand, which works very closely with

its producers, uses renewable energies and uses minimal packaging, with biodegradable and recyclable materials. We use homemade fruit preparations and soya beans grown in France to minimise our food miles. For Sojade, a pioneer in the organic farming movement and plant-based nutrition, respect for the earth also means respect for the consumer.

Organic, dairy-free and delicious. This is Sojade!

Sojade is available from your independent health food store. Visit


11/02/14 15:45

Pure Energy Oral Spray B12 The natural way to reduce fatigue and increase energy. • Contains pure natural energy compounds Vitamin B12, Chromium and Green Tea Extract. • Sub-lingual spray for optimal absorption. • All natural ingredients. • Suitable for vegan and vegetarian diets.

Available from your local health store. For more information visit




sprays = 40 Days Optimal


rude health magazine


12/02/2014 20:19



TRIED & TESTED How Irish Association of Health Store staff rate what they sell…

From left to right: Laura Grace, reflexologist; Teresa Callaghan, owner and Ann Gannon, nutritional therapist.

This issue staff from Healthy Beings in Strokestown, Co Roscommon test oils for skin and overall health, a sugar alternative and probiotic

The staff from Open Sesame in Ennis and Gort test probiotics, skin products, sea salt and honey



Laura says: “I used a combination of Atlantic Aromatics sweet almond and tea tree oils during a reflexology treatment. These products have nourishing, antioxidant, anti-fungal and antiseptic properties, all of which play a vital role when caring for clients’ feet. I love the fact that they are completely natural.”

2. SUGAR ALTERNATIVE Ann says: “If I want to eat something sweet I choose xylitol because it looks and feels like sugar but without sugar’s high glycaemic index or chemicals. I use it for cooking any recipe that calls for sugar. It is remarkably good for teeth as it prevents bacteria from adhering to them. Best of all it contains no chemicals and is super low in calories.”

3. ESKIMO OIL Teresa says: “Eskimo Brainsharp Fish Oil is a blend of omegas 3, 6 and 9 with added vitamins D, E and Co Q 10. These essential omegas nourish the brain cells, helping with mood and concentration levels for both adults and children. It is also fantastic for helping those with inflammation in the body.”

4. ROSEHIP OIL Teresa says: “I like Trilogy Rosehip Oil because the combination of 100% natural rosehip oil plus antioxidants is nourishing. It helps protect skin against premature ageing caused by environmental free radical damage. I am indoors a lot since opening Healthy Beings and my skin has suffered as a result, so I find this product keeps my skin nourished.”

5. PROBIOTIC Ann says: “Udo’s Choice Super 8 Caps are a high potency probiotic with 30 billion viable organisms of beneficial bacteria essential for proper digestion and strong immune function. They are very effective at replacing the beneficial bacteria destroyed by antibotics, candida, thrush, IBS and food poisoning.”


Reviews by Elaine Melican, Store Manager, and Saoirse Sparkes, shop assistant, Open Sesame, Ennis, Co Clare

Reviews by Pat Farrell, store manager; Sally Smith, owner; Anne Maxwell, shop assistant; and Karen Alho, shop assistant. Open Sesame, Gort, Co Galway.

rude health magazine

PG10,11 TRIED & TESTED+ADS.indd 10

Pat says: “I tried Solgar 7 for its anti-inflammatory herbs and collagen for the relief of osteoarthritis, especially in my knees which were swelling up. I really noticed a difference after a month, which was amazing. The swelling went down and it really helped with the pain.”

2. SEA SALT Sally says: “I highly recommend Atlantic Sea Salt. The flakes are my favourite condiment when cooking. They are extracted from the most southwest point in Ireland and I think it’s the cleanest sea salt ever. You only need a tiny pinch when cooking to add great flavour, plus there’s 50 trace elements in there such as potassium, calcium and magnesium.”

3. PROBIOTIC Saoirse says: “Four back-to-back courses of antibiotics drove me to try Solgar Advanced Multi-Billion Dophilus to help replace the good bacteria in my gut. I found it increased my depleted energy levels by helping food digestion and kept the dreaded thrush away.”

4. FACIAL WASH Karen says: “Dr Hauschka cleansing cream is a deep cleansing gentle exfoliant. I had yet to find a truly great face wash and so decided to give it a try. I use it every morning and my skin feels amazing and refreshed for the rest of the day.”

5. Coconut milk Anne says: “I love Koko coconut milk. I use it as a delicious substitute for cow’s milk. I am lactose intolerant and this is a rich source of medium chain fatty acids and added calcium. I have been using it for two years and buy it in bulk. Love the taste, the health benefits and I look forward to breakfast.”

6. Manuka Honey Elaine says: “Manuka honey can be used to treat digestive disorders, infected wounds, bacterial and viral infections and boost the immune system. I use Manuka Honey 100+. I keep ponies and it is a godsend on the yard, from cuts to coughs.”

12/02/2014 20:34

PG10,11 TRIED & TESTED+ADS.indd 11

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. . . e s e h t y r T ...fro m your loca l health food shop

Help fight colds an d flu

s is A.Vogel Echinaforce Cold and Flu drop , ested harv ly fresh of cts produced using extra herb and organically grown Echinacea purpurea l product root and is a traditional herbal medicina symptoms, ke flu-li and cold used to relieve common Always read use. ing stand longon d base y sivel exclu the leaflet.

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Loaf are Ener-G Gluten Free Loaf and Ener-G Flax from ght strai eaten be light, soft breads that can eggs, milk, n, glute t, whea from Free . pack the ins and soya, maize and nuts, they contain vitam and are minerals including calcium and folic acid er diets. kosh and ns vega ns, taria vege for ble suita , email: 2933 044 0203 call on For more informati or visit

Triple action de fe nce

Lifestyle changes, stress, medicines and disease can sometimes deplete our tions beneficial gut bacteria, leading to infec which can damage mucous membranes Cyan lining the urinary tract. Bio-Kult Prolly tifica scien ula form n is a triple actio g developed with cranberry extract (36m iotic prob ted selec ly ifical spec two ), PACs s to strains and Vitamin A which contribute m. the normal function of the immune syste .com kult

Fre e-fro m cookie s

culously Doves Farm gluten free cookies are meti ry bake free genaller ated dedic a in produced r major in Wiltshire where nuts, dairy and othe meaning allergens are not allowed past the door e. y-fre worr ies cook these you can enjoy re also As you’d expect from Doves Farm, they’ and nic orga 100% plus , value and taste great Fairtrade!

Om ega-3 EPA su pple m ents

N at ural su ga r re placem ent

XyloSweet Xylitol table top sugar-free 5lb sweeteners are available in 1lb, 3lb and y 4g bags, ideal for regular users, and hand same sachets. XyloSweet can be used in the ies. It way as sugar and yet has 40% less calor nists and hygie and ists dent by ded men recom is allunlike artificial sweeteners, contains only natural xylitol.

ga-3 These super concentrated EPA-only ome ort for supplements provide therapeutic supp and heart brain function, mood balance and joint nriptio presc step health. Pharmepa� is a twoort. supp sive inten for col proto EPA gth stren ent, Vegepa is ideal for children’s developm with a while Echiomega offers echium seed oil proideal the – le profi 6-9 ga-3ome unique and EPA alternative for vegans. available at local health food store.


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12/02/2014 20:54

Cookin g with seaweed m ade ea sy

use - simply Sea of Vitality seaweeds are easy to for a delicious, es recip your to two or add a teaspoon a salt substitute. flavoursome nutritional boost or use as calcium and m, nesiu mag e, iodin in rich are Seaweeds Bread-mix, al leme Who Irish re iron. Our easy-to-prepa sugar and high fortified with kelp, is very low in salt and in B vitamins and iodine. or 086 2324270

Im m un e Power Fro m N at ure

ral Zell Oxygen Immunkomplex is a natu preparation with a high proportion of glucanes, enzymes, coenzymes, amino acids, trace elements and secondary plant substances. The natural product d Immunkomplex Dr. Wolz contains a broa spectrum of natural nutrients which bring our immune system up to speed, and in doing so helps fight infections and to overcome states of exhaustion. Rossmore Health 048 8676 9873,

Th e idea l welln ess form ula!

, travel Bee prepared for colds, flu, hay fever is an nce Defe Daily ared Prep and more. Bee ining all natural, award-winning formula comb ns and gluca beta leaf, olive , berry elder propolis, es Forb a Emm ow, Paltr eth acerola cherry. Gwyn leton are and British Olympic cyclist Victoria Pend health amongst fans. Put some buzz in your daily lth.c ehea vabl regime! www.unbeelie

Eco la un dry

combines superb cleaning Award-winning ECOS Laundry Liquid care for skin, clothes and the performance, natural fragrances and concentrated formula (use and ner softe c fabri -in planet. With a built Available in Magnolia and Lily, too. value just 30ml a wash), it’s excellent hypoallergenic Fragrance Free Organic Lavender, Organic Lemongrass, nbra .gree www dry. and gentle Baby Laun

M ulti-stra in drin k

Symprove is a potent, multi-strain drink delivering 10 billion friendly bacteria per 50ml shot. Its Unique Delivery System (UDS™) ensures the bacteria reach the gut unharmed, in to optimum condition, and quickly begin colonise. Experts recommend first-time users drink Symprove for three months. Available from health food stores.

PG12,13 SHOWCASES.indd 13

Sn ore n o more!

The Good Night Anti-Snoring Ring uses Chinese acupressure to free up the brea thing passages. So if your partner’s snoring is stopping you sleeping, just pop it on their little finger and, hey pres to, no more snoring! From good independent health stores and pharmacies nationwide, price €39.99 – not much for a good night’s sleep. It comes with a money bac k guarantee, ask instore for details. From good inde pendent health stores nationwide. www.goodnightsno (trade enquiries welcome to: info@goodnight

rude health magazine : 13

12/02/2014 20:54


celebrity health

celebrity health


Interview by Lucy Taylor. Photography: Joanne Murphy.

Born and raised in Ireland and married to an Italian, well-known TV chef Catherine Fulvio is the proprietor of Ballyknocken House Cookery School in County Wicklow. Her latest book The Weekend Chef, Easy Food for Lazy Days is in shops now at €22.99.


WHAT SORT OF EXERCISE DO YOU DO TO KEEP IN SHAPE? We are lucky because we have farmland which is great for walking. There is a forest behind Ballyknocken so I can hop over the fence with the dog and walk in the outdoors. I try to walk five times a week, but it can be more difficult in the winter. I tend to follow a 30-minute route. WHAT SORT OF FOODS DO YOU EAT TO STAY HEALTHY? I eat everything I cook – I taste as I go along. I have a really healthy appetite. On an average day I have porridge and blueberries for breakfast. I snack on fruit during the morning and for lunch I would have a bowl of home-made soup or a soda bread sandwich with tuna and salad. In the evening I might roast a chicken, and my children Charlotte 11, and Rowan 10 love pasta so we sometimes eat that. I try to cook healthy food for the children. When I am on the road doing TV or shows I find it more difficult to be healthy.


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DO YOU GO TO HEALTH STORES? I like dropping into my local health store and buy lots of things there such as spelt flour, chia seeds, spirulina, healthy bars for snacking on like ones with sesame seeds. I also like the chocolate in health stores. I buy additive-free vegetable and meat stock cubes for the cookery school. DO YOU TAKE ANY NATURAL SUPPLEMENTS? At the moment I am taking a multivitamin and an omega 3 fish oil – I find that if my skin starts to get dry and lose its shine omega 3 can really help to get it back to normal. DO YOU EVERY WORRY ABOUT YOUR HEALTH? Yes I do. My mum died of cancer at 56 so it’s on my mind. I try to look after myself as best I can. I think my biggest problem is stress – it can really build up. I have to be strict with myself and be careful not to take too much on. I opened the cookery school 10 years ago, then got a cookery slot on Ireland AM on TV3, it built up my confidence. My RTÉ cookery shows are shown around the world and I am often on

BBC Saturday Kitchen too – so I can be very busy trying to keep it all going. It can be long hours and there is a lot of planning and advance cooking done. I do cookery demonstrations at all the shows in Dublin – Food & Wine, Taste of Dublin, Bloom and BBC Good Food too. HOW DO YOU KEEP YOUR HAIR AND SKIN IN SUCH GREAT CONDITION? I chop and change hair and make-up brands. I think this can help liven up dull hair. I like to use a soap that is pH balanced - it seems to suit my skin. HOW DO YOU RELAX WHEN YOU ARE NOT IN THE PUBLIC EYE? I like going to the cinema and visiting places with the kids. We are lucky because we have Powerscourt not far away and Glendalough. Brittas Bay is another good place to go. Then we’ll have a meal together before coming home. DO YOU HAVE ANY HEALTHY TIPS FOR RUDE HEALTH READERS? n Try to get your five portions of fruit and vegetables in. Think of your plate as a rainbow and try to cover it with oranges, reds, purples, lots of colours. This will give you a well-balanced diet and take the monotony out of eating the same fruit and vegetables all the time. n For me, soup ticks all the boxes – it is filling, made from vegetables and can be prepared in batches and frozen, so I always have some to hand. n I used to dream of being able to run a 10k, but my plans always fell apart because I never had sufficient time to commit to making the plan a reality! So then I realised that a two-mile walk every Friday is very do-able. Also I can enjoy the surroundings and think. n To curb my sweet tooth, I pack lots of fruit into my diet. It keeps me away from the chocolate most of the time and it is so easy to have on standby when the munchies kick in.

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BEAUTIFUL Y L L A R U T A N HAIR, Gone are the days when hair products had to smell awful in order to be effective – now we are all more aware of the effects chemicals can have on our bodies, and health stores play an important role in offering natural alternatives to conventional products. Natural hair products differ hugely from conventional products,” according to Laura Downes, nutritional advisor in Carmel’s Health Store in Ennis, Co Clare. “A natural hair product should contain no nasties such as parabens, mineral oils, sodium laurel/laureth sulfates and are free from artificial colours and fragrances. Most natural hair products are also biodegradable so are safe for the environment. “Today, we are laden down with toxins and free radicals from pollution, processed and denatured foods, household products and body care,” says Laura. “Making the change to natural hair products will lessen the toxic burden on our bodies


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and minds. As well as that, natural products leave hair and skin feeling wonderful and healthy.” Tara Griffith, a beauty therapist and trainer with the Natural Medicine Company, says, “Natural Hair products do not strip the scalp of the natural oils or shine, so they allow your hair and scalp to form their natural oil and moisture rhythm. This can often take a 28-day period of readjustment in which time your hair may appear fly away or oily. It is important to persevere, because if you return to a conventional shampoo loaded with silicone, you will have to start the naturalising process from the beginning again.” And as a nutritional advisor Laura

has some other good advice: “Your hair will be healthy if you are healthy. We need a diet rich in essential fatty acids and certain vitamins and minerals. Sea vegetables and seaweed of all varieties are the single most potent strengthener of hair you can find in nature. You can buy many types of dried seaweed to use in soups, stews and curries. Hair supplements are available from all good health stores to complement any ‘healthy hair’ regime. Silica, biotin, B vitamins and zinc just to name a few.” Irish health stores stock a large range of natural hair products. Natural shampoos and conditioners are the most popular and some have 



BEAUTIFUL HAIR NATURALLY  continued from page 16

nourishing conditioners or hydrating conditioners that soothe dry, flaky or itchy scalps and leave hair shiny. Hair serums offer an intensive treatment for dehydrated hair, leaving hair soft and healthy. Hair loss is an issue that often leads both men and women to seek help, and research shows that stress associated with busy modern lives can be a contributory factor. For those looking for natural help for hair thinning and loss, health stores sell products using a combination of ingredients such as acerola cherry extract, fenugreek, silica, horsetail extract, cod liver oil extract and D-biotin to nourish the hair follicles from the inside out. This drug free combination has no side-effects and feeds the follicles with the nutrients needed. These remedies are taken in pill form, and users report seeing a difference after six months. Colouring your hair is also no longer the preserve of the conventional dye, with a selection of natural permanent and semipermanent hair colours now available. The main advantage of choosing natural hair colours is that they do not contain peroxide or ammonia, common conventional hair dye chemicals. Some natural hair colours


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are based on henna and form a protective coat of rich semipermanent colour around each strand of hair. “Natural hair products are becoming increasingly popular,” according to Laura. “Our customers range from teenage girls and women who want a more natural option to use on their hair, to customers with skin conditions who don’t want harsh chemicals that aggravate their skin. Eczema and psoriasis on the scalp can be soothed by natural shampoos containing aloe vera, chamomile and oats. Babies that are prone to cradle cap can be treated by using chemical-free, natural products and nourishing oils. Tara says, “whatever you put on your head will absorb into your bloodstream. The question is why fill our bodies up with chemicals that the body cannot break down or eliminate when there are so many effective natural hair care products available?” “Natural is the way forward!” says Laura, but warns that we should all be aware of the many false claims that often appear on the labels of conventional products, such as ‘organic’ or ‘natural’. “You will only find truly natural hair products in your local health store,” she says.

Do it yourself the natural way For dandruff and flaky scalps – massage fresh apple juice into the scalp and then rinse with a few teaspoons of cider vinegar and water. A natural treatment for dry, damaged hair – massage coconut oil or olive oil into your hair and leave overnight (wrap your head in a towel). Wash thoroughly in the morning. For an irritated or itchy scalp – fill a gauze or muslin cloth with oats, run under water so that the oats are totally immersed in water, squeeze the remaining water from the cloth all over your scalp.



All in the mind Qualified Clinical Hypnotherapist and Certified NLP practitioner Fiona Brennan is based in Dublin. Fiona helps clients with a range of issues including weight loss, smoking, stress and anxiety, fears and phobias, insomnia, pain control and more. Fiona explains how hypnotherapy works

HYPNOTHERAPY is a therapy that uses hypnosis as its main tool; this allows people to experience the power of their own mind by speaking directly to the subconscious; by using positive suggestions the mind can be reprogrammed to accept healthier alternatives. It is essential to get to the root of where the behaviour was learnt and how the belief was formed. Many people who struggle with weight loss are eating too much and eating the wrong type of foods. Hunger is normally the last reason for overeating. Comfort eating, emotional eating, eating when stressed, tired, bored or even when happy are often at the root of the problem. By breaking up the learnt associations and triggers the mind creates new, positive neural pathways that allow the client complete control over their diet and lifestyle. I tackle the psychological


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reasons why people may have an unhealthy relationship with food. In order to lose weight and sustain it over the long term, the battle needs to start and finish in the mind, and this is where the relevance and power of hypnotherapy becomes evident. I develop a strategy with each client that starts with an initial phone conversation, then I send them a personal history and a sound file which explains more about hypnosis. The first consultation takes an hour and depending on the nature of the issue, we then schedule a number of appointments; an average of three is usually required but results can sometimes be seen in less. An important part of the therapy is that the client feels relaxed and comfortable and a positive rapport is established. The only thing that can stop any person from entering hypnosis is either fear or doubt and once

these have been removed the subconscious is open and ready to accept the positive suggestions. ‘Hypnos’ is the Greek word for sleep, though the actual state of hypnosis is really the opposite as clients are very aware of everything that is going on and especially of the hypnotherapist’s voice. During therapy all clients are asked to listen to a CD for 21 days and longer if they wish. This is a really important back-up to the sessions. It is incredibly rewarding to witness the shift in a person from negative, self-destructive behavioural patterns and thinking to positive, lifeaffirming ones.

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Case confidential Hypnotherapy helped me kick my food cravings ‘Susan’ is 41 and lives in Dublin My weight was always going up and down by up to 1 ½ stone and it was down to my very sweet tooth. I love chocolate and could eat a lot of it every day, especially after dinner when my children had gone to bed. I am a real chocoholic. I had tried all the well-known diets, but just found it disappointing and the weight went back on again. When I decided to return to college I realised that the new routine would leave me very likely to put on weight again and I was concerned about it. Then I read a story in the paper about a woman who had found hypnotherapy helped with her food cravings. I showed it to my mum who said I should give it a go. So I contacted Fiona Brennan and we agreed to meet in six weeks’ time. She sent me a questionnaire which made me do a lot of thinking about what I wanted out of it. In the first session we explored why I eat and where I eat. Fiona is very good at getting you to pin down what you think your issue is. Then I had two more sessions – some people have more I have heard – and these were very much hypnosis based. Consultations cost €75 for an hour and sessions are €100. I dropped ½ stone the following week. It was like Fiona just switched off my desire for chocolate. At the end of the treatment I had dropped 1 ½ stone. I am now back into a loose size 12 with very little effort. My last treatment is now over six months ago and I just don’t want to eat anything sugary – it’s like the sugar demon has just gone. I am sleeping better and have less sugar highs followed by an energy crash. It has regulated my energy levels better and I am healthier overall. A year ago I would have been quite distrustful of something like hypnosis, but now I think it is the best weightloss technique ever. Fiona Brennan can be contacted at and on 087 9152422.

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ask the experts

Rude Wonders your questions an swered

Q Emily Whitehead is a nutritional therapist who holds an MSc in Exercise and Nutrition Sciences, she is on BetterYou’s ‘Ask the Expert’ panel.

Q Dr. Keri Marshall is a licensed Naturopathic Doctor who specialises in paediatrics, women’s medicine, chronic disease management and integrative health. She is the Chief Medical Officer for Nordic Naturals.

Feeling stressed I am taking my leaving certificate (like A levels) this summer, and I am already feeling stressed about it. I am not sleeping well and feel tearful quite a lot. Is there something natural I could take that would help? EMILY WHITEHEAD ANSWERS: During periods of excessive stress, the body loses certain vitamins and minerals. B vitamins play an important role in creating neurotransmitters which affect our moods. In fact, crying is often an indication of a deficiency in B vitamins, as these vitamins are water soluble and they need replenishing daily. MultiVit oral spray contains a full spectrum of B vitamins, while Boost B12 oral spray contains high levels of B12, which plays an important role in regulating moods and boosting energy production. The vitamins in oral sprays are absorbed through the mucosal membranes in the mouth and have been found to be one of the best methods of supplementation for guaranteed absorption. I would also advise you to consider magnesium supplementation. Recent studies suggest that magnesium can have a calming effect on the nervous system and help people achieve a good quality of sleep. Transdermal magnesium therapy has been found to be the type best absorbed and retained by the body. Try Magnesium Oil Goodnight spray to help you relax and promote natural, healthy sleep.

Need a supplement I am sitting exams this summer and considering taking a supplement of some kind that might help me with concentration. Would a multivitamin be the best bet, or should I take something that is more suitable for this intense time in my life? DR KERI MARSHALL ANSWERS: Each person has unique nutritional needs, particularly under stressful conditions such as before examinations. However, there are some standard nutrients that nearly all young adults benefit from. These include omega-3 essential fatty acids, vitamin C, vitamin D, calcium, magnesium, zinc, iron, and B vitamins. For brain health and cognition omega-3s are uniquely beneficial. Omega-3s are considered essential fats because they are required for optimal health, but cannot be produced by the body and must be acquired through diet or supplementation. While the major omega-3 fats EPA and DHA occur together in nature, each has been shown to have unique effects on cognitive health. DHA makes up 20% of the fatty acids of the brain’s cerebral cortex, the large outer layer that is responsible for functions such as attention, memory and language. EPA is increasingly viewed as critical to healthy mood. Researchers speculate that EPA’s cognitive benefits have to do with its ability to modulate inflammation at the cellular level, which supports the normal function of many systems, especially the brain and nervous system. Every dose of Nordic Naturals omega-3 products offers the expert-recommended 500 mg daily minimum of combined EPA+DHA, and concentrated products like Ultimate Omega® Junior and Ultimate Omega®-D3 provide increased brain and mood support.

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ask the experts

Rude Wonders your questions an swered

Q Michaela Maguire is proprietor of and a natural skincare expert

Q Volker Kutscher, pharmacist and head of Regulatory and Scientific Department, Salus-Haus, Germany

Exam skin Every time I sit exams my skin comes out in red and greasy blotches and it takes months to get it back to some kind of normality. I have university finals this summer and would like to try to avoid this happening again as it makes me self-conscious and I will be applying for jobs. Can you recommend anything that might help? MICHAELA MAGUIRE ANSWERS: Everything we do on a daily basis can have a result on the skin, from the likes of your diet to your caffeine intake right down to how many cigarettes you smoke, to your weekly alcohol intake. When you are nervous, stressed or anxious these can all take their toll on the skin. Increased sebum, red and blotchy skin is present because the blood cannot circulate around the body properly, therefore creating lethargic skin conditions. To help diminish these conditions keep to a healthy balanced diet, reduce your daily caffeine intake, practise relaxing exercises and establish a daily skincare routine using natural skincare products which are suitable for your skin type. Oily to combination products will help to refresh, revive and balance your skin. A natural cleansing gel will cleanse and reduce the sebum content while toning refreshes, as well as balancing the skin’s natural pH value. Using a light moisturising fluid helps to reduce excess sebum, hydrates and protects the skin. I suggest you should look for natural skincare products made purely of natural and organic plant extracts and oils such as grape seed oil, sage oil, liquorice root, green tea or witch hazel – these all help to normalise the skin, reduce oily residue and initiate a clear, smooth and refined complexion.

Feeling tired I am a vegetarian and a coeliac so I have to be really careful what supplements I take, but I have exams coming up this summer and am already feeling tired and lethargic. Is there something that might suit my particular situation? VOLKER KUTSCHER ANSWERS: Feeling tired and lethargic could be caused by a number of things, so it’s best to see your GP. Often a blood test shows that patients who suffer from tiredness have low iron levels. Iron is a vital part of haemoglobin which enables red blood cells to transport oxygen around the body, and therefore contributes to the reduction of fatigue. Vegetarians find that it is even more important to safeguard their iron intake as meat, which is a major source of iron, is not part of their diet. In your case it might be helpful to take a good iron supplement – there are options available without gluten and also suitable for vegetarians. To avoid the common side-effects of many high dosage iron supplements, such as constipation or stomach problems, I recommend you take a liquid iron supplement where all nutrients are already dissolved like Floravital. Floravital contains vitamin C to enhance the iron absorption and herbal extracts and fruit juice concentrates which give it a great taste. It also contains vitamins B1, B2, B6 and B12 which contribute to a normal energy-yielding metabolism. It is also suitable for coeliacs, free from preservatives, colourings, flavourings and yeast.

If you would like a question answered by Rude Health’s guest experts, please email 24

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The season of excess is long gone, but many of us are left with a larger spare tyre than we planned, and finding it hard to shift. Unfortunately there is no magic pill we can take to make it disappear, but Rude Health magazine’s advice may help you tone that tum

Clean up your diet Start by taking a long hard (and honest!) look at your diet. Is it as healthy as it could be? Do you eat the right balance of foods? Pack your shopping trolley with fresh fruit, vegetables and wholegrains, good quality protein and healthy nuts and seeds and try to cook from fresh ingredients as much as you can. Avoid ready meals as they contain high levels of sugar and salt. If you eat too much salt, your stomach will retain water and give you a bloated look. Michael Tracey of The Hopsack in Rathmines, Dublin says that to trim your tum you should eat, “anything that was once alive and green. Sprouts are excellent as they contain more nutrients than standard vegetables. You need meat and dairy as well as unprocessed flax and sunflower oils. The only thing to avoid as much as possible are carbohydrates as you either ‘burn them or wear them’, even complex carbs. The key is to turn your body into a fat-burning inferno.” Jorge Cruise, author of new book Happy Hormones, Slim Belly, says that for women over 40, keeping weight off is difficult because most diets say cut out carbohydrates. This leads to a lack of serotonin which makes it very difficult to resist cravings. His Carb Cycling Plan involves cutting sugar in all forms including carbs for two days, then adding it back for five days. “This keeps your insulin low, which cuts belly fat, and your serotonin high, which makes you happy,” he explains. “The key is to consistently lower


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insulin levels in your body, because insulin causes your body to make fat and store it in your cells.” Jorge recommends what he calls ‘freebie flours’ – coconut flour, flax flour and almond flour – these are low in carbohydrates which helps weight loss, gluten-free and high in antioxidents and fibre. Another alternative to traditional flour are foods made from konjac flour. Konjac is a natural vegetable fibre that has no calories or carb but foods made from it expand in the stomach, making you feel full. You can buy pasta and noodles made from konjac flour – they are also

Natural aids to a toned tummy n pH-balancing supplements – changing your diet can increase the body’s acid pH level so these supplements can be helpful. n Spirulina, wheatgrass, hemp protein powder, probiotic powder, raw flax seeds, maca or omega oils – add to a juice made with green vegetables and fruit for a healthy start to the day. n Digestive enzymes – good for helping with the problems of heartburn and bloating. Available as chewable tablets. n L-Carnitine – helps the body to burn fat cells for energy. Available as a liquid or in capsule form. n Essential fatty acids (EFAs) – essential for the proper functioning of every cell in your body. Take one that also contains flax and sunflower oils.

gluten- and sugar-free. When it comes to drinks, try to cut down on alcohol as it can irritate the gut. Fizzy drinks can cause bloating too. Water is your best beverage, and sipping it throughout the day will keep your body hydrated.

move that body Next look at how much exercise you are getting. To burn off fat, which is essential for a flat tummy, you need to up your aerobic exercise to 45-60 minutes five days a week. Walking to work or taking the dog for a run morning and night is one way to fit exercise into your daily life. Once you are doing this you need to exercise the whole of the centre or core of your body including your back and sides as these muscles support the tummy. So avoid doing hundreds of sit-ups which will lead to an imbalance and possible injury, and instead consider a series of strength exercises including lifting weights. Taking a dance class that involves lots of twisting and hip action is also good for this as well as yoga. According to Michael, “If you were to do no exercise at all and avoid all refined processed food, incorporate as many green organic vegetables, raw nuts, raw dairy and rich flax and sunflower oils into your diet you would never have unwanted fat. But we need exercise as it regenerates the whole body, makes you mentally and physically stronger and develops your inner strength.” Happy Hormones, Slim Belly by Jorge Cruise is published by Hay House.

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Men face their own particular health issues depending on their age and lifestyle. Here Rude Health looks at the most common problems and which natural aids can help


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Teens and 20s

HEALTH ISSUE: Despite being younger and fitter than older men, young men in their teens and 20s can suffer from acne. This is caused by an excess of the male hormone testosterone. SOLUTION: John Halpin, manager at The Health Store, Dundrum: “Omega 3 from fish oils and flax oils can help correct problems with acne. Both are available in capsule or liquid form, which are more concentrated than adding fish or flax seeds to the diet. Zinc can also be helpful to prevent scarring.”


HEALTH ISSUE: During the 30s a gradual slowing down of testosterone production begins. This is also the time when most men are thinking about starting a family, and fertility issues become more important. SOLUTION: John Halpin: “Arginine helps with blood flow and erectile dysfunction, and is required for the formation of sperm. Along with zinc and other nutrients that help with the production and motility of sperm, arginine can be found in fertility formulations for men. Dietary sources of arginine include nuts, fish and eggs.” 

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AGES OF MAN  continued from page 28


HEALTH ISSUE: Stress can be a big problem for men in their 40s and if it is not addressed, it can negatively contribute to a number of health issues. SOLUTION: John Halpin: “A good B complex helps to support the body in times of stress and rhodiola can play a role in helping the body at this time too. Magnesium is a mineral that helps with stress and anxiety, available in a spray or tablet. It is also beneficial for cardiovascular health, and aiding carbohydrate metabolism. “Zinc continues to be important for men’s health as they move into their 40s. It helps prevent the conversion of testosterone into dihydrotestosterone – which can lead to prostate problems. The herb nettle, which helps to increase urinary flow and has a relaxing effect on the urinary tract is also helpful.”


HEALTH ISSUE: Men may not go through the same obvious hormonal changes that women experience during menopause, but there is a gradual decrease in testosterone production as men get older. Testosterone affects body shape, energy levels, how men deal with stress, male fertility, libido, and how hair grows less on the head and more in the nose and ears. SOLUTION: John Halpin: “Exercise, eating less sugar and reducing stress will all help to boost testosterone levels and also have a direct influence on blood sugar control, cholesterol and weight control. Chromium can help stabilise blood sugar levels, offering back some self-control to sugar addicts. Omega 3 helps with blood flow, improving circulation and cutting down on LDL, bad cholesterol, and raising HDL, good cholesterol. Cholesterol has a bad name, but it is necessary for health too. It is required for the synthesis of testosterone.”


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HEALTH ISSUE: Prostate issues become a real problem for an increasing number of men in their 60s. Another issue is that the cartilage around the joints begins to give a bit, causing pain and inflammation. SOLUTION: John Halpin: “Pain and inflammation around the joints can be counteracted by glucosamine, which helps to strengthen and

improve the integrity of cartilage. There are a number of prostate health supplements in health stores that will aid function.” Selenium is another good mineral for men in their 60s as it offers benefits to the immune system and benefits the eyes. You can find it in small amounts in brazil nuts, eggs, garlic, and brown rice, seafood and yeast or take a supplement.

Sporty men HEALTH ISSUE: Men who push their bodies to the limits and enjoy the benefits of being fit may need some natural help to recover from exercise. SOLUTION: John Halpin: “Arginine is a good supplement for sportsmen, raising the level of nitric oxide within the blood vessels, allowing them to open wider which improves blood flow. “Co enzyme Q10 is a substance found in every cell in the body, which is used for cell growth and maintenance. It is something the body makes itself, but also slows down from the 30s on. Taken in supplement form, it improves energy levels and is particularly good for men who work out or play sport. Aside from improving energy levels, it works also as an anti-oxidant to counteract the negative oxidat ive – and ageing – effects of exercise.” Magnesium helps with strained muscles, and muscles that have gone into spasm. Dr. Jay Pennock, an advisor to natural energy drink maker Vitalah, says that the male body needs exercise, a healthy diet, intentional nutritional habits, rechanneling of stress, a positive attitude, and many other lifestyle changes to keep it runnin g well. “I recommend that men who exercise regula rly avoid traditional energy drinks which are packed with sugar, and instead choose a natural supplement that is packed with electrolytes, vitamins, miner als, amino acids, enzymes and antioxidants, but no sugar, caffeine, gluten, dairy or additives of any kind. The supplements you should look for are B vitamins, vitamins C and D3, zinc, selenium, magnesium, chromium and potassium.”

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ask the experts


AWAY Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This issue Caroline Sheehan, manager at Horan’s in Mitchelstown talks about natural cleaning in the home


ousework – doing laundry, cleaning the bathroom, vacuuming, tidying up, cooking, keeping the kitchen clean – is not a subject that generally excites us very much, other than getting it done as quickly as possible so that we can enjoy our increasingly busy lives. Household cleaning products are big business. Giant multinational corporations make very big profits trading wide portfolios of these products. The sector is dominated by two such corporations. Many of the brands, whose advertising encourages us to choose one brand over another, are in fact owned by the same corporation. It is very difficult for us to gauge the risks of being exposed to multiple substances such as phthalates, ammonia, chlorine and sodium hydroxide on a daily basis, and in combinations that have not yet been studied. Understandably, people are


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becoming much more aware of the hazardous and problematic nature of many of the substances used in conventional domestic cleaning products. Wouldn’t it just be wiser to avoid such hazards in the first place? Consumers have the power of choice, and many of us want to make choices that are healthier for ourselves and our families, for the environment and for animals. Happily, we often find that these healthier, informed choices are purse-friendly too. When next shopping for home cleaning products we can simply choose to buy alternatives made from natural plant and mineral-based ingredients and essential oils. Drop into your local health store and choose from a wide range of products including washing up liquid, cream cleanser, floor soap, window cleaner and oven cleaner; dishwasher tablets and rinse aid; laundry liquid and conditioner; and toilet and bathroom cleaners. Many stores offer a refill service too, helping

Independent health store advice on eco cleaning consumers to make savings and cut down on recycling trips. Questions customers frequently ask us are: Do the products work? Will they remove harmful household bacteria? The answer to both of these questions is yes. Why not try the products and see if they meet your cleaning standards, and check company websites for the necessary technical data on certification regarding anti-bacterial action. Consumers are often pleasantly surprised to find that changing from conventional cleaning products to natural alternatives is painless, leading to a simpler cleaning routine, using far fewer products than previously. There is deep personal satisfaction to be gained from beautifully clean, gently fragranced laundry, gleaming bathroom and kitchen surfaces and freshly aired rooms. Home is where we create a sense of safety, care, comfort and love for ourselves and those who share it with us.

12/02/2014 21:21


ask the experts

Who's who and what's what at Horan’s Healthstore Mitchelstown Horans Healthstore, Mitchelstown, Co. Cork opened in September 2008. Horans operate 10 health stores in Munster. The Mitchelstown store is run by Caroline Sheehan who has studied kinesiology, and her colleague Marion Condon who is Director of Studies for the College of Naturopathic Medicine (CNM) in Cork. Caroline says: “We love our store, and we think our customers love it too!” As in every good health store, time spent actively listening to and assisting customers is the cornerstone of the business. “We put a lot of care and thought into providing quality foods, supplements, cleaning and sports nutrition products that match our customers’ needs, and to creating a welcoming environment where people feel comfortable discussing their concerns. “Mitchelstown is in a prime agricultural region, nestled in the shadow of the glorious Galtee Mountains,” says Caroline. “Cycling, hill-walking, running and attendance at gyms are all very popular local pursuits, providing a steady stream of customers who appreciate having a local store. There’s great discussion and banter with our very loyal farming customers,” remarks Caroline, “it’s just as well Marion and I are both from the country – we’d be lost otherwise.”

Visit: Horans Healthstore, 9 Lower Cork Street, Mitchelstown, Co. Cork

Speak to: Nutritional therapist Linn Thorstensonn who holds clinics instore, and resident homeopath Marion Condon. Or buy:

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rude health magazine


12/02/2014 21:21


rude health



Don’t despair, summer may be on its way but there is something you can do to help yourself if you suffer from hay fever and allergies


e all look forward to spring after a long winter, and the promise of longer days and trees and flowers in bloom as summer approaches. But for one in 10 people in Ireland the warmer weather is accompanied by a stuffy or runny nose, sneezing, itchy eyes, a tickly cough, difficulty sleeping, headaches and a loss of smell as the body’s immune system reacts to pollen and spores and releases a chemical called histamine. In Ireland up to 90% of people with hay fever are allergic to grass pollen which peaks from early June to mid July, so if you suffer from this seasonal problem it’s best to have a plan for how you are going to alleviate it well before the season truly arrives. Aine Keane from The Good Earth health store in Kilkenny says it’s important to “build up your immune system for three months before the season begins. Take 1000mg Vitamin C every day, and either a fish or plant oil to prevent and reduce symptoms. “Have a few cups of nettle tea a day,” she advises. “It reduces inflamation and also this wonderful herb contains quercetin, a natural anti-histamine. Nettle juice is a more concentrated version available in health food stores.” Erin McCann NT mBANT and nutritional advisor to Unbeelievable Health says, “ingredients that have been shown to be effective for boosting immunity and reducing hay fever symptoms include elderberry which is rich in quercetin, bee propolis which has significant anti-inflammatory properties and


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reishi mushroom for antihistamine actions.” Recurrent hay fever sufferers can benefit from reducing their exposure to pollen before the season reaches its peak. “Be conscious of covering up when going out when pollen is at its highest,” says Aine. “When mowing grass I find it useful to use a natural barrier cream on my nose and to be conscious of keeping my mouth closed.“ Those who suffer from itchy eyes might invest in a pair of wraparound sunglasses to help keep pollen away. Regular vacuuming will help keep pollen levels low, and keep windows and doors closed to help keep pollen out of your home. For many, dietary changes such as avoiding mucus-forming foods like dairy products can make a difference. In the evening check out for the next day’s pollen forecast.

More natural helpers for hay fever Eyebright is a useful herb for itchy eyes and general eye irritation. Available in capsules, homoeopathic remedy and in eye drops. Quercertin is a natural anti-histamine and is found in many foods such as apples, onions and berries. Quercetin capsules also contain Vitamin C.

Echinacea – an anti-inflammatory herb that enhances the immune system. Elderflower – which helps to dry up mucus in your nose. Unfiltered raw local honey contains pollen grains which can help mild hay fever symptoms. Pollen is the protein that bees feed on and follows the homeopathic principle of like curing like. Check with your local health store or local farmers market, see or buy pollen capsules or pollen granules to sprinkle on food.

Tips for people who suffer from a dust mite, dust or pet allergy n Instead of dusting, wipe away dust with a damp cloth. n Wash your sheets, pillowcases etc every week in a hot wash. n Open the windows for at least an hour every day. n Use a dehumidifier to keep humidity between 30-50% in your home. n Make some rooms cat- or dogfree zones by closing doors. n Groom cats and dogs outdoors. n Put away any objects or ornaments that you don’t need because they just gather dust.

Tinctures available from health stores that can help hay fever include:

n Go for wooden, tiled or linoleum floors and wipe-clean blinds instead of carpets and curtains.

Chamomile – an anti-inflammatory and boost to the immune system.

n Try using an air purifier to help keep dust levels down in your home.

12/02/2014 21:23

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rude health


WATERWORKS Problems with the urinary system are extremely common, and your local health store can help with a variety of natural products


nyone who has suffered from a urinary tract infection (UTI) or other urinary problems will know that it can be extremely uncomfortable. Jürgen Denzinger of Remedies in Dungarvan, Co. Waterford says that people find talking about UTIs and other urinary problems embarrassing, but “health stores have heard it all before, and helped.” So don’t be shy, explain your problems and let your local health store help you. According to Jürgen, in his experience it is “mostly women who would complain about UTIs like cystitis. Men are more likely to have prostate problems, which can lead to UTIs and prostatitis. “The most popular remedy for cystitis is cranberry, which is available in tablet or capsule form,” says Jürgen. “Cranberries are also available dried, fresh or as pure organic juice. It is important that the juice contains no sugar or artificial sweeteners, because sugar is a known breeding ground for bacteria. Drinking at least two litres of plain water every day can also help to flush out bacteria. Herbal teas may help to support the urinary tract – dandelion is a very good choice due to its diuretic action known for centuries.” Jürgen recommends a number of remedies that can also help: Goldenrod – has a diuretic action. It has been shown to have important anti-inflammatory, anti-spasmodic and antiseptic actions. Birch leaves and Horsetail – rich in silicea and can help to strengthen the urinary system. Cantharis – very effective at easing the burning sensation when urinating. Saw Palmetto –traditionally used by men to relieve the discomfort of an enlarged prostate. According to Jürgen, “the overall effect of herbs and food supplements is generally positive for symptoms of UTIs, such as restricted urine flow, a burning sensation and getting up


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many times in the night.” He advises that “chronic or re-occuring UTIs can be sexually related, and should be addressed by consulting a qualified homeopath.” “It is important to note,” says Jürgen, “that most UTIs shouldn’t last more than ten days. If they do, you should consult a healthcare practitioner. If blood is present in the urine, you should see a qualified professional. Prostate enlargement needs to be diagnosed by a doctor.”

Kegel exercises Many women find that after childbirth their pelvic floor muscles can be weakened and jumping, laughing or coughing can lead to a small amount of urine leaking. Kegel or pelvic floor exercises are the answer. Here’s how to do them: To find out whether you are squeezing the correct muscles, sit on the toilet, urinate, then squeeze the muscles to stop urinating, hold them for a few seconds then relax. You should feel a pull if you are using the correct muscles. Once you have found your pelvic floor, sit in a chair and hold in the muscles for a count of ten, then release for the same time, before repeating. Try to do ten Kegels every morning, afternoon

and evening and in a few weeks you should notice an improvement.

Natural tips for healthy water works Magnesium – a mineral that can help muscles to completely empty the bladder. Bananas and potatoes are a good source, or take a supplement. Blueberries – help to prevent bacteria breeding in your urinary system. Take as an unsweetened juice or shot. Acidophilus – a probiotic that helps to keep unfriendly bacteria at bay. Available in chewable tablets. Stop smoking – many smokers have a frequent cough which can weaken the pelvic floor muscles. Acupuncture – can help urinary problems like incontinence. Drinks lots of water – to flush out your bladder of any unfriendly bacteria. Wear loose cotton pants rather than man-made fibres. Do not sit around in a wet costume after swimming.

12/02/2014 21:28



from Solgar




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essentials for life’s journey Available at Independent Health Food Stores and selected Pharmacies. Visit 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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12/02/2014 21:28




Raw food is becoming something of a buzzword for healthy eating, but what exactly is it? Rude Health magazine talks to some raw food experts


aw food is growing in popularity – after all, these foods are rich in beneficial antioxidants and phytonutrients and help to balance out the body’s pH levels. In the raw diet you will find fruits, vegetables, seeds and nuts, soya, pulses and soaked and sprouted grains, but you won’t find wheat, dairy and meat products and nothing is cooked or processed. Darragh Flynn of The Happy Pear Living Foods who runs a sprout farm in Newcastle, Co. Wicklow says, “Living foods are still living up until the moment you consume them. One problem is that the moment you label something, people carry a preconceived idea of what it is. I just say, ‘here try this – it’s really tasty’ then I might add ‘it’s a healthy, raw and living salad’.” Niall Fennell of Ireland’s Raw


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Kitchen/ NUA Naturals who supply raw food products to health stores tends to agree. “The rising popularity of the term ‘raw food’ does tend to pigeon hole it into a group of people who ‘eat that way’. I think terms like ‘natural’ are much more accessible.” Jason Linton, director and product developer at Iswari, Irish producers of raw and super foods says “I prefer the term ‘living foods’. It just has a better sound to it and is more accurate. This way of eating is really about making sure you get a full range of enzymes, vitamins, minerals, antioxidants, proteins, and energy from your food.” So how can people who are unfamiliar with raw foods introduce them into their everyday diets? “It is helpful to invest in a good blender or food processor and try some smoothie recipes for breakfast, or between meals,” suggests Jason Linton. “Take inspiration from the many online resources such as raw food blogs to learn how to create new raw recipes.” “Don’t try and do it all in one day,” says Niall Fennell, “just look at one

part of your meal and see if there’s a natural alternative that appeals to you. Then try that.” “I would recommend that people eat as much raw and living food as they can with each meal, ideally about 50 per cent,” says Darragh Flynn. What are the easiest raw foods to pick up and eat? “Any kind of fruit – banana, apple, plum, cherry. For those who have juicers, any vegetable juice,” says Darragh. “Fruit is the perfect snack for kids and adults alike,” says Jason. “Snack mixes of seeds, nuts and superfoods can really help you to fuel up without reaching for the sugary chocolate bars or coffee.” 

12/02/2014 21:35

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12/02/2014 21:35



Great raw foods AVOCADOS – great for skin and packed with healthy fats. Make into a dip or throw into a salad. BLUEBERRIES – full of antioxidants. Put on muesli or porridge. COCONUT AND ALMOND MILKS – to replace cow’s milk. COCONUTS – antibacterial, great for your skin. Put into a dessert or chop onto muesli. COCONUT OIL – melt it into hot porridge. GREENS – broccoli, cabbage, kale and spinach all contain antioxidants, vitamins and minerals. Blend into a smoothie. MACA – a super food available in powder form. Sprinkle on porridge or add to smoothie. NUT CHEESE – full of good bacteria. RAW CACAO POWDER – replace cocoa with this powder in smoothies, drinks and desserts. RAW CHOCOLATE – yummy! RAW CRACKERS – for snacking and to go with your nut cheese. RAW GOJI BERRIES – for snacking. RAW HEMP AND CHIA SEEDS – sprinkle on salads.



 continued from page 38

“The ones that we do every day anyway,” says Niall. “An apple, a salad, a handful of seeds and nuts, carrot sticks with hummus. These are all natural raw foods. From here you could branch out and sample some mulberries, inca berries or cacao nibs. Then mix them together for a trail mix.” Is it harder to eat raw food at some times of the day or year than others? “I’ve found that people find breakfast and lunch that little bit easier than dinner,” says Niall. “Also, winter is inevitably that bit more challenging for people than summer.” “It’s always a good idea to start your day as you mean to go on. A raw breakfast can set you up for an active and energised day,” says Jason. “All meals can be eaten ‘raw’, but it largely depends on the individual.” “I find it much easier to eat more raw with my lunch and dinner,” says Darragh. “I find it hard to eat a cold breakfast in Ireland in winter. After a wheatgrass and vegetable juice (my


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RAW PROTEIN POWDERS – add to drinks and smoothies.

favourite is a mix of cucumber, celery, ginger, beet, carrot, apple, lime), I have porridge. I eat a big salad with my lunch and dinner.” What are your favourite raw foods? “Coconut oil, cacao nibs, maca, inca/golden berries and chia seeds,” says Niall. “Aside from that my diet includes a lot of fruits, seeds and uncooked veggies.” Darragh eats lots of raw food: “In juices – wheatgrass, cucumber, celery, carrot, beetroot, ginger, apple; in salads – baby spinach, rocket, tomato, spring onion, avocado; all kinds of sprouts and microgreens (alfalfa, broccoli, radish, leek, onion, sunflower, mung, lentils); nuts and seeds such as walnuts and linseeds, fruit such as bananas, apples and cherries and bee pollen.” Jason likes “superfoods, such as chia seeds, and green superfoods such as chlorella, spirulina, and wheatgrass or barleygrass.”

RAW AND ORGANIC VEGETABLE CHIPS – combine with a raw vegetable dip for a tasty treat. SEA VEGETABLES – kelp, nori and wakame are packed with healthy minerals including iodine, calcium, magnesium and iron. Munch on dried versions as a snack. SPROUTS – full of vitamins and minerals and easy to grow at home. Throw into salads.

12/02/2014 21:35

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Green People Organic Babies range is packed full of age-old herbs such as Chamomile, Calendula and Lavender, all famed for their therapeutic properties to soothe and relax. Your little one’s skin is thinner and more absorbent than your own so is a less effective barrier against chemical toxins. Green People carefully select the gentlest plant extracts and oils to nurture your baby’s skin. The fabulous “Hello Baby” gift sets are a wonderful introduction for baby to the world of skincare. Other products included in the Green People Organic Babies range are Soothing Baby Salve, Baby Wash & Shampoo, Nappy Cream Baby Balm, Dry Skin Baby Lotion, Soothing Baby Oil, Mum & Baby Rescue Balm.

For more info on these and other great products, visit our new site

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12/02/2014 21:35



Raw recipes

A delcious juice, salad, burger, noodles and chocolate cake – all made from raw food

The Balanced Raw Burger Serves 8 2tbsp ground flax meal 6tbsp warm water 2tsp coconut oil, melted, plus extra for brushing 80g minced red onion 1 serrano pepper, stem and seeds removed, and minced 2 cloves garlic, chopped 2 cups cooked chickpeas 1tbsp nutritional yeast ½tsp cayenne pepper ½tsp ground coriander 1tsp sea salt 1tsp ground cumin 30g fresh parsley, chopped 2tbsp French mint leaves, chopped 2tbsp fresh cilantro leaves, chopped 1oz chickpea flour 200g cooked quinoa  In a small bowl combine the flax meal and water, stir until combined and set aside.  Heat the coconut oil in a medium skillet over medium-high heat, and add onion, pepper and garlic and heat for 1 minute. Set aside.

Indian Salad

 Combine chickpeas, yeast, cayenne pepper, coriander, sea salt and cumin in a food processor fitted with an S blade, and pulse until combined, about 1 minute.

Serves 4 3 carrots, grated white cabbage, sliced red cabbage, sliced 4 sticks celery, sliced ½ leek, diced 3 red peppers, sliced (optional) any other vegetable available Dressing 100g cashews, soaked for 8 hours 100ml cold pressed olive oil 150ml filtered water 2dsp lemon juice 2dsp coconut oil 5dsp curry powder

Twister 2 apples ½ cucumber juice of ¼ lemon


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1tsp turmeric ½tsp cumin 1tsp Himalayan salt, or to taste  Prepare the vegetables and set aside.  To make the dressing, place all the ingredients in a blender and blend. Pour over vegetables and mix well. Recipe courtesy of Healthy Habits in Wicklow town

 Wash, peel and prepare ingredients.  Juice together and serve.

 Add parsley, mint, cilantro and flax meal mix and pulse until well incorporated, about 30 seconds. Transfer to a large bowl and stir in onion mix and chickpea flour. Add quinoa, a little at a time, until mixed well and the dough begins to bind.  Form into 8 patties on a baking sheet. Brush both sides of patties with melted coconut oil.  Heat a grill over medium-high heat. Grill patties for 3-4 minutes on each side or until lightly golden. Serve wrapped in butter leaf lettuce with desired toppings. Courtesy of Balanced Raw by Tina Leigh – Fair Winds

Recipe courtesy of Healthy Habits in Wicklow town

12/02/2014 21:37



Asian Sprouted Bean Salad Serves 4 4 carrots, grated ½ head of white or red cabbage, grated 1 red pepper, sliced finely 1 yellow pepper, sliced finely 150g sprouted bean mix handful sugar snaps, cut in half 50g roasted cashew nuts, optional 50g roasted sesame seeds, optional ½ pack bean sprouts 10g arame or wakame seaweed, optional, soaked in water then drained Dressing ½” square of ginger a clove of garlic 3tbsp tamari or soy sauce juice of 2 lemons 4tsp honey 150ml sunflower or olive oil

Raw Pad Thai

 Prepare the vegetables, nuts, seeds, sprouts and seaweed.

Serves 4

 To make the dressing put all of the ingredients in a blender and blitz until incoporated. Pour over the vegetable mix.

1 medium courgette 1 large carrot 1 green onion, chopped ½ cup shredded purple cabbage ¼ cauliflower florets ½ cup mung bean sprouts or radish sprouts (spicy) For the dressing 2tbsp tahini 2tbsp almond butter 1tbsp lime or lemon juice 2tbsp tamari (wheat free) 1tbsp raw honey ¼tsp garlic, minced ½tsp ginger root, grated

Recipe courtesy of The Happy Pear Living Foods

 Use a mandoline or veg peeler to create noodles from the carrots and courgette. Place them in a large mixing bowl and top with the vegetables.  Whisk sauce ingredients in a bowl. The sauce will be thick, but will thin out after it’s mixed with the vegetables.  Pour the sauce over the sprouts and vegetables and toss. This dish tastes even better the next day once the flavours have had a chance to blend. Courtesy of Meals That Heal Inflammation by Julie Daniluk – Hay House

PG42,43 RECIPES.indd 43

Chocolate Ganache Cake Serves 4 For the crust 1 cup pecan nuts 100ml agave ¼ cup coconut oil 1 ½ tsp cinnamon ½ tsp cayenne  Cover the pecans with the agave and dehydrate for 8 hours. Blitz everything together in a food processor. In a greaseproof-lined cake tin, press the mixture in to form a crust. Chill. For the filling 170g tahini 100g date paste 250ml agave 150g coconut oil ¼tsp Himalayan salt ½tsp vanilla powder 225ml water 200g cacao powder  Blend everything together until smooth. Pour the mixture into the cake tin and refrigerate until solid. Keep it chilled until it is all eaten! Recipe courtesy of Ireland’s Raw Kitchen/NUA Naturals.

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12/02/2014 21:37


social media


BUTTON Dear readers

Want to be kept right up to date with the latest news from Rude Health magazine? Join us on Facebook and Twitter! Facebook “f ” Logo

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We love to hear from our readers, whether it’s by post or by email, and now Rude Health magazine is expanding its online presence and we want you to join the conversation. Following us on Twitter and liking our Facebook page will keep you up to date with the latest news, research and developments in natural health – and you can enter competitions and read features too. In each issue of the magazine we will be including our favourite tweets and Facebook posts – the best ones chosen every issue will win a free subscription to Rude Health magazine.

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Like our page!


Here are some of our most popular recent Facebook posts Less diets/detoxes this January: Simple changes to your lifestyle that can really change your body for the better: Such as "never miss a meal" and "reward yourself with non-edible treats".


Join us now!

Editor of Rude Health magazine

Follow us on Twitter! @RudeHealthMag

TV presenter and now actress Caroline Morahan swears by 2.5L of water per day – "skin is the very last organ to receive the water you consume" More from our interview: More recipes, good for tonight! Gluten-free Roasted Tomato Tarts: or Garlic-Kefir Cheese Dip: Some Irish Association of Health Stores staff love - this week Well & Good Natural Healthstore in Midleton (Co Cork) - fans of product from Higher Nature Citricidal to Biona Coconut oil read why here: Your Qs and our expert As: Q. "I suffer from the Winter blues and find Ireland's long winters quite hard to cope with. Can you suggest anything natural that I can use to help me through these difficult months?" A. Read online at (from expert Ellen Cox.) Please email any of your own questions in to us at: editor@

44 rude health magazine


Here are some of our most recent tweets Breastfeeding results in both reduction in cancer risks and now found up to 50% reduction in arthritis: http://bit. ly/1a2wxxQ (Independent) We have free Prize Draw: prizes incl. @DovesFarm Gluten Free baking, @Symprove No-dairy&GF Probiotics & more "used homeopathy for...stage fright to food poisoning great if people realised body's power to heal"@MissMorahan Uses @ViridianNews CoconutOil: Cooking Sport AntiStretchMark LipBalm Acne After Shave/Nappy Balm Hair and Scalp Conditioner Body Scrub MakeUp Remover Amazing 1st year for us! Thanks and MerryXmas to all the lovely celebs we talked to, incl. @MissMorahan @KennedyLucy @Keithpbarry @alicanavan

12/02/2014 21:40



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: The Health Store 49 Tullow St, Carlow Tel: 059 9140118 Email:

Cavan Back To Nature Upper Main Street, Cavan Town Tel: 0494361019 Email: Nice and Natural 47 Market St, Cootehill Tel: 049 5552190 Email:

Clare Carmel’s Health Store 10 Francis St, Ennis Tel: 065 6892649 Email: Ennis Health Store Unit 5, Dunnes Stores Mall, Ennis Tel: 065 6891319 Email:

Horan’s Health Store 55 Patrick St, Fermoy Tel: 025 42938 Email: Horan’s Health Store 9 Lower Cork St, Mitchelstown Tel: 025 86868 Email: Hudson’s Wholefoods Main St, Ballydehob Tel: 028 37565 Email:

The Olive Branch Spillers Lane, Clonakilty Tel: 023 35711 Email:


Liz’s Health Store 105 North Main St, Youghal Tel: 024 25741 Email:

An Tobairín 79 North Main St, Bandon Tel: 023 52985 Email:

Well and Good Broderick Street, Midleton Tel: 021 4633499 Email:

Loop De Loop Bank Place, Castletownbere Tel: 027 70770 Email:

For Goodness Sake Main St, Dunmanway Tel: 023 8855671 Email:

Organico 2 Glengarriff Road, Bantry Tel: 027 51391 Email:

Here’s Health 51 Patrick St, Cork Tel: 021 4278101 Email:

Quay Co-Op 24 Sullivan’s Quay, Cork Tel: 021 317753 Email:

Here’s Health Douglas Court Shopping Centre, Cork Tel: 021 4361737 Email:

Quay Co-Op Main St, Ballincollig Tel: 021 4875033 Email:

Here’s Health Unit 7, Wilton Shopping Centre, Wilton Rd Tel: 021 4348545 Email:

Quay Co-Op Main St, Carrigaline Tel: 021 4376935 Email:

Open Sesame 29 Parnell St, Ennis Tel: 065 6821480 Email:


Donegal Food For Thought 15 Ardravan Square, Buncrana Tel: 074 9363550 Email: The Natural Way 13 Letterkenny Shopping Centre, Letterkenny Tel: 074 9125738 Email:


Health Nutz The Mill Shopping Centre, Clondalkin Tel: 01 4570303 Email: Nourish 16 Wicklow Street, Dublin 2 Tel: 01 6703223 Email: Nourish 97a Morehampton Road, Donnybrook, Dublin 4 Tel: 01 6349726 Email: Nourish Nutgrove Shopping Centre, Rathfarnham, Dublin 14 Tel: 01 4935289 Email: Nourish 6 Lower Liffey Street, Dublin 1 Tel: 01 8734098 Email:

Health Matters 8 Grafton St, Dublin 2 Tel: 01 6710166 Email:

Nourish The GPO Arcade, off Henry Street, Dublin 1 Tel: 01 8743290 Email:

Health Matters Ashleaf Shopping Centre, Crumlin Cross, Dublin 12 Tel: 01 4550323 Email:

Nourish Omni Park Shopping Centre, Santry, Dublin 9 Tel: (01) 8621 392 Email: rude health magazine


12/02/2014 21:40


listings Select Stores 1 Railway Road, Dalkey Tel: 01 2859611 Email:

Open Sesame Unit 6 Market Hall, Gort, Tel: 091 632778 Email:

The Good Earth Newpark Shopping Centre, Kilkenny Tel: 056 7790276 Email:

Vale of Health Abbey St, Tipperary Town Tel: 062 52075 Email:

The Hopsack Unit 6A, The Swan Shopping Centre, Rathmines Road Lower, Dublin 6 Tel: (01) 4960399 Email:

The Health Store Unit 4, Briarhill Shopping Centre, Ballybrit Tel: 091 773688 Email:

Healthy Habit Village Centre, Clane Tel: 045 902592 Email:


The Health Store Bishop St, Tuam Tel: 093 26759 Email:

The Health Store McDonagh Junction, Kilkenny Tel: 056 7777690 Email:



Horan’s Health Store Manor West, Tralee Tel: 066 718l690 Email:

Horans The Square, Newcastle West Tel: 069 77784 Email:

The Health Store The Pavilions Shopping Centre, Swords Tel: 01 8404438 Email:

Horan’s Health Store 5 Central Point, Park Rd, Killarney Tel: 064 662653 Email:

Eats of Eden Thomas St, Limerick Tel: 061 316693 Email:

The Health Store Stillorgan Shopping Centre Tel: 01 2108608 Email:

Horan’s Health Store William St, Listowel Tel: 068 24356 Email:

Sonas Health Foods Lower Maiden St, Newcastle West Tel: (069) 78944 Email:

The Health Store Frascati Shopping Centre, Blackrock Tel: 01 2788855 Email:

Horan’s Health Store Beech Road, Killarney Tel: 064 22581 Email:


The Health Store Liffey Vallery Shopping Centre Tel: 01 6754450 Email:

Horan’s Health Store 1 Lower Rock St, Tralee Tel: 066 7119418 Email:

The Health Store Dundrum Town Centre Tel: 01 2051420 Email:

Horan’s Health Store Clash (former AIB), Tralee Tel: 066 715901 Email:

Honeybee Healthfood Store Unit 2B, Silverbridge Shopping Centre, Claremorris Tel: 094 9377382 Email:


Re Nua Main St, Dingle Tel: 066 9151910 Email:

Slainte American St, Belmullet Tel: 097 81082 Email:

Mrs Bee’s Healthy Options 3 Clonattin Road, Gorey Tel: 053 9481460 Email:



Healthy Living Centre 54 Leinster St, Athy Tel: 059 8641535 Email:

Natural Choice 1 Parnell St, Carrickmacross Tel: 042 9662323 Email:

Rainbow Wholefoods Walkers Mall, North Main St, Wexford Tel: 053 9124624

Nature’s Options Main Street, Moorefield Rd, Newbridge Tel: 045 432439 Email:


The Health Store Blanchardstown Shopping Centre Tel: 01 8222036 Email: The Health Store The Square, Tallaght Tel: 01 4521181 Email:

Evergreen Healthfoods Mainguard St, Galway. Tel: 091 564215 Email: Evergreen Healthfoods Galway Shopping Centre, Headford Road, Galway Tel: 091 564550 Email: Evergreen Healthfoods Westside Shopping Centre, Westside, Galway Tel: 091 581008 Email: Evergreen Healthfoods, Seapoint, Barna, Co Galway Tel: 091 867875 Email: Evergreen Healthfoods An Fuaran, Mountain Road, Moycullen Email: Evergreen Healthfoods Oranmore Town Centre. beside Tesco Tel: 091 787070 Email: Healing Harvest Main St, Kinvara Tel: 091 637176 Email: Healthwise 4 Lower Abbeygate St, Galway Tel: 091 568761: Email: 46

rude health magazine


The Healthy Habit Village Centre, Clane Tel: 045 902592 Email: The Healthy Way 2 Ralph Square, Leixlip Tel: 01 6244288 Email:

Kilkenny Food For Life, Green St, Callan Tel: 056 7725777 Email: The Good Earth 43 Kieran St, Kilkenny Tel: 056 7752664 Email:

Golden Health Store, 4 Grafton Court, Main Street, Longford Tel: 043 3328500 Email:


Healthy Beings Elphin St, Strokestown Tel: 071 9634411 Email:

Blasta Wholefoods 54 Main St, Dungarvan Tel: 058 23901 Email: Full of Beans Unit 9, Georges Court Shopping Centre, Waterford Tel: 051 843653 Email: Full of Beans Unit 2, Ardkeen Shopping Centre, Dunmore Rd Tel: 051 844644 Email: Remedies 3 Sexton St, Abbeyside, Dungarvan Tel: (058) 45051 Email:

Westmeath Nuts & Grains Town Mall, Oliver Plunkett St, Mullingar Tel: 044 45988 Email:

Wexford Evolv Healthstore 2 Castle Hill, Enniscorthy Tel: 053 9236009 Email: Only Natural 1 Church Lane, Wexford Tel: 053 9123236 Email:

Wicklow Health Matters 25 Main St, Bray Tel: 01 2762669 Email:


Harvest Fare, Main Street, Blessington Tel: 045 891636 Email:

Tir na nOg, Grattan St, Sligo Tel: (071) 9162752 Email:

Nature’s Gold 1 Killincarrig Road, Greystones Tel: 01 2876301 Email:


The Health Store Bridgewater Centre, Arklow Tel: 0402 24893 Email:

Horan’s Health Store 29 Main St, Cashel Tel: 062 62848 Email: Solero Viva Ltd, 92 Main St, Carrick-on-Suir Tel: 051 600966 Email:

The Health Store The Boulevard, Quinsboro Rd, Bray Tel: 01 2861793 Email:

12/02/2014 21:40

Watch out for these great brands during your next trip to the local health store

Preferred wholesaler to the independent trade

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. KINVARA SKINCARE Kinvara Skincare is an independent Irish manufacturer of really effective, organic skincare. Offering products made using pure plant extracts, vitamins and bioactives to support healthy, vital skin; their philosophy is that a few well chosen, multi-tasking products are all most of us need. They currently offer a capsule collection comprising a cleanser, moisturiser and serum. All three products have been getting very positive reviews and a growing celebrity following. Kinvara is a great choice for customers looking for an effective, Irish and organic solution to their skincare needs.

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.

PUKKA HERBS Bringing you the finest quality herbs from around the globe, Pukka have been offering amazing herbal teas and supplements for over 10 years now. Meet Sebastian Pole – co-founder of Pukka – at this year’s Your Health Show, where he will be speaking on Saturday afternoon.

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.

BADGER BALMS Badger is a small family-owned company nestled in rural New Hampshire. They blend organic plant extracts, exotic oils and butters and beeswax, and make healing balms, lip balms, and other personal care products that work and feel remarkably good. Badger is a total mind, body and spirit experience.

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 SPROUTS i play., Inc. founded in 1982, is based on values that prioritise protecting our earth and our children. Children grow and learn by playing, so our green sprouts® products encourage healthy and safe development through play.

HOPE’S RELIEF Australia’s Number one natural product for eczema is now available in Ireland. Hope’s Relief is the most potent natural cream available and assists in relief from itching, dryness and symptoms of eczema and psoriasis.

For more info on these and other great products, visit our new site rude health magazine



12/02/2014 21:40

Tired of not sleeping? D

o you find yourself waking

at 3am, unable to get back to sleep, leaving you feeling tired all day long, or simply worrying about not getting enough sleep?

Why not consider Dormeasan速 Sleep Valerian Hops oral drops - a traditional herbal medicinal product used to aid sleep and for relief of symptoms of mild mental stress exclusively based upon long-standing use. Taken just half an hour before bed, it can help encourage a more

natural sleep, helping you sleep better and wake feeling refreshed. Dormeasan速 is not a sleeping pill, it is a liquid herbal tincture made from extracts of freshly harvested, organically grown Valerian and Hops.


acts of Made with extr & Hops fresh Valerian

Dormeasan速 Sleep Valerian-Hops oral drops Always read the leaflet.

Available from health food stores and pharmacies. For further information please visit or call our helpline on 1890 930 070.

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12/02/2014 16/01/2014 21:40 11:41

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Rude Health Magazine is the official consumer title of the Irish Association of Health Stores (IAHS), reflecting health trends, news and con...