Rude Health Magazine by JFN PRODUCTIONS

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Natural health at your fingertips – supported by Health Stores Ireland

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MAY / JUNE 2022

Health store advice on stress and fatigue Get cycling for great health The truth about CBD Women’s health SPECIAL

ral Fantastic natu ts, health produc see page 7

ISSN 2634-8918

MAGAZINE

A-Z of antioxidants Look after your bones and joints Feed your brain top 10 foods for your grey cells

Aileen Cox Blundell 'I sea swim all year round'

9 772634

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CNM Tr a i n i n g

S u c c e s s f u l

P r a c t i t i o n e r s

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Train to become a… + Nutritional Therapist + Herbalist + Acupuncturist Attend a FREE + Homeopath t n e v E e n i l n O + Naturopath + Natural Chef Postgraduate & Short Courses Part-time studies NEW

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EDUCATION AWARDS 2021

Best College

2021

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welcome

RUDE NEWS 4

Health news: the latest in health news and events

12 Rude reviews: health store staff test the products they sell 36 Rudimentaries: A is for antioxidant

to the May/June issue of Rude Health, the official magazine of the Irish Association of Health Stores. This issue we talk to Aileen Cox Blundell about her love of sea swimming and her family’s vegetarian diet, we talk to super gardener Brian Burke about Bloom, plus we give you expert advice on coping with stress and anxiety. We look at how antioxidants can benefit your health, why cycling is good for us, the best solutions for issues with joints and bones and include a women’s health special. We have delicious vegan dessert recipes and green beauty solutions. Remember your local health store is open and willing to offer you great advice. We would love to hear from you on Twitter or Facebook. Enjoy, and look out for the July-August 2022 issue in late June.

40 Rudimentaries: Your joints and bones Lucy Taylor | Editor lucy.taylor@rudehealthmagazine.ie

FREE PRIZE DRAWS 7

Giveaways: Win great natural health goodies We welcome your feedback on Rude Health Magazine. Email editor@rudehealthmagazine.ie and in-between issues visit us at www.rudehealthmagazine.ie

FEATURES 16 Rude fit: Get cycling for great health 14 COVER STORY: Aileen Cox Blundell on her vegetarian family 22 Supergardener Brian Burke on garden festival Bloom 24 Rude looks: Natural intimate solutions

28 Feature: women’s health special, for all ages

RUDE FOOD 44 Food: Feed your brain with these top foods 48 Recipes: Yummy vegan desserts

ASK THE EXPERTS 19 Expert Q&A answer your questions 32 Health store help: Independent health store advice on stress and anxiety

Rude Health is distributed to Irish health stores nationwide, by Distribution enquiries to cathy@jfnproductions.co.uk

The IAHS is proudly supported by our Association Partners

The official magazine of Health Stores Ireland.

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

PRODUCTION Leanne Bassett copy@jfnproductions.co.uk

SUB EDITOR Jeff Munn-Giddings

PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk

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

MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk

To advertise call +44 1223 894200 � 2019 Published by JFN Productions Ltd. The Rude Health logo remains the property of Health Stores Ireland. Information in Rude Health Magazine is for information only and no part of it is a substitute for health diagnosis, care or treatment. The publishers cannot accept any responsibility for the advertisements in this publication. Produced on environmentally friendly chlorine-free paper derived from sustained forests. Please recycle.

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RudeNews

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

RudeHealthMagazine

Hello summer! Sunny days, hazy days, rainy days, chilly days – it’s summertime in Ireland. Time to visit your local health store for help with hay fever and seasonal allergies – we have lots to hand, from local honey to nutrients that have antihistamine effects without the drowsiness. Natural sunscreens, insect repellents and answers to hot flushes that come into their own in the warmer weather. Ingredients for summer cooking, quenching drinks for cooling down. Healthy snacks for on the road and speaking of travel... Health Stores Ireland is the association of independent health stores in Ireland with over 200 stores that operate in almost every town centre and shopping centre in the country. This year they decided to acknowledge their interconnectivity while celebrating their individualism by producing a traditional touring map. Each store owner has made a recommendation of something alternative to see and do within their own location and the map highlights a wide range of places of interest, some well-known attractions, and some hidden gems. While we are all truly independent and individually owned we come together under the guiding principles of ethics and educational standards. Now you can ask in your local store for a copy of our hot-off-the-eco-press Touring Map. This fold-out map locates all our 200 odd members around the country to help our customers find other member stores while travelling to other parts. Mary Wedel, of An Tobarín in Bandon, suggested the idea, saying,“We get great joy in recommending one of our fellow independent retailers to our staycationing customers and we look forward to their feedback when they return.” Drop in and get your map to have in the glove compartment ready for your next trip. Bíonn siúlach scéalach

Martha Brennan

@RudeHealthMag

Health Stores Ireland launches new store finder and tour guide

Ireland has over 200 independent health foods stores that operate in almost every town centre and shopping mall in the country. Health Stores Ireland represents stores across the depth and breadth of the country, from large national chains in big city locations to owner run stores in small towns and villages. HSI has produced a traditional touring map with recommendations for what to see and do near health store locations as well as eircodes to help you find stores while staycationing. Pick up your map from your local independent health food store.

What’s in season in May and June? Asparagus, aubergines, butterhead lettuce, Brussels sprouts, cauliflower, courgette, mushrooms, peppers, runner beans and tomatoes. Basil, mint, parsley, sage and thyme. Berries are coming into season with the first native being strawberries and rhubarb doing well too.

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

The IAHS is proudly supported by our Association Partners

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FROM NATURE, WITH LOVE

VEGAN OMEGA-3 Easy to Swallow One-a-Day Formula EPA & DHA support healthy Heart Function

Vitamin D helps to support strong bones and muscle function. Vitamin D & B12 contribute to the normal function of the immune system.

Omega-3 DHA supports normal Brain Function & Vision

Vitamin B12 contributes to energy metabolism and the reduction of tiredness and fatigue.

FANTASTIC “I feel so much more focused and energized since starting to take Eskimo-3 Vegan Omega-3.” Elaine K, Dublin

Vegan Formula with Omega-3 EPA & DHA from Algae, plus Vitamin D3 & B12 Available in Health Food Stores, Pharmacies and eskimo3.ie

PREMIUM OMEGA-3 SINCE 1991

rude | news

Tea Day RTÉ stars Dáithí Ó Sé and Sinead Kennedy are calling on the nation to host a Tea Day to mark Alzheimer’s Tea Day comeback year on Thursday 5 May. After two long years, The Alzheimer Society of Ireland is inviting everyone to come together again for a cup of tea, a chat and maybe a treat or two to help raise funds for vital dementia supports and services. Register on teaday.ie and you will receive an Organiser’s Toolkit which includes posters, collection boxes, raffle tickets and everything you need to make your Tea Day a success!

Spring is here! Madelaine Winzer for CNM College of Naturopathic Medicine During winter, we tend to eat more fats to store energy. According to the Principles of Oriental Medicine, spring is a great time to move stagnant energy in the liver for renewed vitality. Signs and symptoms of stagnant liver qi include frequent sighing, scratchy eyes, headaches, stiff shoulders, PMS, allergies, gout, blood pressure and feelings of frustration and lowered mood. To cleanse the liver: For one week avoid all animal fats, sugars, white flour, dairy and alcohol. Increase your intake of raw food, start every day with organic porridge oats for breakfast with fresh fruit and seeds, have a large raw salad for lunch (include sprouted grains), for the evening meal have a large helping of homemade vegetable soup with lots of green leafy vegetables, add a little turmeric which is good for clearing the liver. Include a green smoothie every day, this will flood the body with nutrients to help cleanse. Put one large handful of berries into the blender, add a large handful of spinach, some cucumber and some pineapple, add some water for consistency and blend thoroughly. If you are feeling adventurous add some spirulina, this makes a fantastic nutrient-rich blend. Increase physical activity - ideally exercise 30 minutes a day combining some cardiovascular activity with some weight bearing. One week later notice just how rejuvenated you feel after this change in routine. CNM trains successful practitioners in a range of natural therapies. Visit www.cnmcourses.com or call 01342 777 747 for more information. 6

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EDUCATION AWARDS 2021

Menopause cooking lessons Ballymaloe trained chef Fiona Staunton is running a six-week virtual cooking course aimed at alleviating the symptoms of menopause and perimenopause in women and improving their day-to-day lives through educated meal plans and nutritional recipes that the whole family will enjoy. The 90-minute sessions will run every Wednesday evening from 27 April. Each week will include an online cooking demonstration with a focus on one nutritional aspect with at least three dishes cooked in real time, plus new recipes and dietary suggestions aimed at alleviating the stresses of menopause. You will receive a cookery book of over 75 recipes and weekly meal plans, recipes and shopping tips for six weeks. Prices from €279. Register at www.fionasfoodforlife.ie www.rudehealthmagazine.ie

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GLUTEN-FREE BREAD BOX For over 50 years Schnitzer haven producing quality artisan breads, and now they have expanded their range to include gluten-free breads and speciality pastries. We have 5 Bread Love Boxes which include a range of based goods to be won worth €25 each.

Zest Active is a super supplement with 25 active ingredients formulated for adults (aged 18 and over) who want to support their immune system, energy, brain and muscle function. Each ingredient is carefully selected to help you unlock your true potential, delivering multiple benefits in one easy sachet. Each sachet comes packed with ingredients such as Wellmune®, l-lysine, l-theanine and taurine. We have a 3 months’ supply of Zest Active to be won worth over €100. Free code: RH-MAY-JUN-ZESTACTIVE

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MAGNESIUM BONE FORMULA MAG365 BF is an awardwinning, multi-purpose supplement containing ITL Health’s flagship ionic magnesium citrate powder plus additional healthboosting nutrients, including boron, zinc, potassium, and vitamins D3, K2, C and B6. MAG365 BF is formulated to help promote optimal bone, heart and hormone health, sleep, stress relief, and more! We have 5 330g tubs to be won worth €37.95 each.

FREE PRIZE DRAWS Over €750 worth of fantastic health products to be given away this month.

Enter the free draws today!

Free code: RH-MAY-JUN-NATURESPLUS

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SEEDS HAMPER Linwoods aim to enhance health and wellbeing through nutritiously dense, healthy foods using the finest organic quality ingredients and sustainable production methods. We have a hamper of Linwoods products to be won worth over €60. Hamper includes Crunch Range, Milled Hemp Range, Q10, Flax, 5 Seed, Apple and Cinnamon, Cocoa, Menoligna and Immune.

Free code: RH-MAY-JUN-ITL

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MULTIVITAMIN Be kind to your body with Together Health’s Multivitamin, a complete vitamin and mineral formulation created for modern, busy lifestyles. It is brimming with 24 essential nutrients, giving you optimal nutritional support whilst you juggle the demands (and joys) of everyday life. We have 5 packs worth €11.40 each to be won. Free code: MAY-JUN-TOGETHER

Collagen is a key component of hair, skin and nails so getting enough of this nutrient is vital. NaturesPlus Collagen Peptides supplement provides all six major types of collagen from clean sources. It mixes easily and is virtually taste free and supported by enzymes to maximise absorption and bioavailability. We have 6 to be won worth €33.25 each.

Free code: RH-MAY-JUNE-LINWOODS

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LIQUID SOAP Dr. Bronner’s Peppermint Pure-Castile Liquid Soap is scented with organic peppermint oil, with a powerful minty burst so pure it tingles! Made with certified Fair Trade ingredients and organic oils. Plant-based, biodegradable, concentrated and effective, it’s the one soap for body and home. We have 2 bottles to be won worth €24.95 each. Free code: RH-MAY-JUN-DRBRONNERS

HOW TO ENTER WEB: Just visit www.rudehealthmagazine.ie and enter your details and the Free Draw Code (such as RH-MAY-JUN-ITL). EMAIL: Or email win@rudehealthmagazine.ie with the Free Draw Code (eg RH-MAY-JUN-ITL) in the email subject box. Prizes are for personal use only and not for re-sale. For full terms and conditions visit www.rudehealthmagazine.ie Closing date: 30 June 2022

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rude | news

Choosing the best vitamin D

Help for joint pain There remains no cure for joint pain, and everyone’s experience is unique. Working out which lifestyle changes will benefit each person is a complex puzzle. Joint Pain Coach is a portal for people who need help with this issue. Members are given a series of proven changes over a 14-day challenge covering lifestyle, nutrition, movement patterns, mindset and complementary therapies within a private community. The challenge also includes a 14-day supply of CBD patches which research has shown can help reduce inflammation and help manage pain. Launching this April, the first challenge costs £97, and includes a 330page programme guide, daily journal, daily motivation videos and a private Facebook group moderated by the Joint Pain Coaches. https://www.jointpaincoach.com/

Did you know? In 2021, the Oireachtas Committee on Health called for daily vitamin D supplementation of the entire population of Ireland. Their report stated that 50% of 18-39-year-olds, a third of 50-59-year-olds, and an alarming two-thirds of people over 80 are deficient in vitamin D. This nutrient is essential for maintaining normal immune health, normal teeth and bones, and normal muscle function. Scientists from the University of Surrey have demonstrated the importance of choosing the right type of vitamin D. According to a study published in Frontiers in Immunology, vitamin D2 does not have the same measurable effect on the immune system as vitamin D3. Their study clearly showed that vitamin D3 stimulated a signal pathway that is of key importance to the immune defense and its white blood cells, all of which are equipped with vitamin D receptors. The same effect was not observed with vitamin D2. 8 rude health magazine

A new website, Gluten Free Ireland, has been set up to support coeliacs in Ireland with information and advice. While coeliac awareness has improved greatly in Ireland, for newly diagnosed coeliacs eating out and buying suitable gluten-free products can still be a challenge. Check out www.glutenfreeireland.com, www.facebook.com/glutenfreeireland, and www.twitter.com/GFIreland

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High in Vitamin B6

High in Vitamin D

Available now at your local Health Store

Includes Flax Hull Lignans

www.linwoodshealthfoods.com

rude | news

BOOK REVIEWS Budget Keto Kitchen by Monya Kilian Palmer How to enjoy the energy-boosting (and weight-loss) benefits of the low-carb keto lifestyle without breaking the bank. This book is packed with ideas to transform even the most basic ingredients into decadent dishes that still work with your macros. Keto made simple and affordable. Kyle Books Green Living by Green Matters Easy-to-implement strategies on your journey to an eco-friendly and sustainable lifestyle. Learn about recycling and composting, eco-friendly cleaning, minimalist organising, green beauty, sustainable fashion and more. Through many small actions we can collectively make a big difference in ensuring a healthy planet for generations to come. Rock Point The Art of Calm Living Stress not only makes us unhappy but also has negative effects on our health over time – that’s why it’s important to have strategies for returning ourselves to a calm state when we start to feel overwhelmed. From breathing exercises to helpful tips for managing your time and keeping things in perspective, this book is full of practical tips for preventing stress, calming your anxiety and moving through life mindfully. Pyramid Vegan Love by David Bez More than 100 everyday, plant-based recipes, including several with QR links to online videos. Each recipe in Vegan Love has a vegetable as the star, slow-cooked, baked, roasted, pan-fried or grilled. none use less-than-healthy vegan substitutes and all elevate veggies to the next level. Kyle Books

Wellfest 7-8 May IMMA, Kilmainham, Dublin https://www.wellfest.ie/ Cork Vegfest 7 May, Cork City Hall Vegan food, talks from leading experts on plant based diet and nutrition, session on raising vegan kids, climate emergency, sustainability and food demos. Sunsmart skin cancer awareness From May Irish Cancer Society www.cancer.ie World Asthma Day 3 May www.asthmasociety.ie VHI women’s mini marathon Sunday 5 June Register at www.VhiWomensMiniMarathon.ie

The Little Book of Empathy by Kirsten Riddle The ability to understand another person’s feelings as if they were your own has never been more needed or cherished. The Little Pocket Book of Empathy explores what empathy is and how to develop it with hints, tips and mini exercises all focused on developing your empathic skills. Written to help you unleash your empathic superpower and let it grow and flow. CICO Books Home & Dry by Brigit Bulla 50-60%of adult women will have at least one UTI in their lifetime. Meanwhile, overactive bladder affects nearly one in five of the over-40s, yet many people wait up to 15 years before seeking treatment. This book will help you to overcome problems such as recurrent infections or needing the bathroom all the time. It shows how taking care of your bladder will make you feel a whole lot better. Scribe 10 rude health magazine

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rude reviews

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

This issue owners Helen O’Reilly and Marguerite Galvin of For Goodness Sake in Skibbereen and Dunmanway, and staff members Dee McGrath in Skibbereen and Bernie Godwin and Sara Bament in Dunmanway review digestive supplements, a facial oil, multivitamin and curcumin capsules. Open Sunday to Saturday 10am-5pm

This issue shop assistants Susie Drew, Alix Mooney and Eimear Hawthorne from Back to Nature in Cavan town review a sleep support, chewy teen vitamins, oil blend and magnesium powder. Store open Monday to Thursday 9.30am-6pm, Friday 9am-6.30pm, Saturday 9am-6pm.

Joint support

Susie says: “Revive Joint Complex has made me feel young once more! My joints feel more flexible and I have no pain in my knee joints when exercising. This has given me more confidence. This product has had great feedback from customers. It’s easy to take and tastes great.”

Passiflower Complex

Dee says: “Coyne Advanced Curcumin capsules are such a great product for me and our customers love it. It works so fast on my joints when I have a rheumatoid arthritis flare-up. I just keep it for maintenance.”

Alix says: “A.Vogel’s tincture of passion flower and avena sativa is great when you’re feeling overwhelmed, anxious or mildly stressed. It calms you down and settles your tummy. This product is a god-send for people suffering with the anxieties of everyday life.”

Liquid multivitamin

Oil blend

Curcumin capsules

Marguerite says: “I love Source of Life Gold Liquid. It’s a great tasting multi that really gives you that pick-me-up. It’s packed full of all the essential vitamins and nutrients you need. I’d never be without a bottle in the fridge!”

Digestive supplement Sara says: “Nature’s Plus GI Nutra is my go-to product for digestive issues. With pre and probiotics, whole food digestive enzymes and generous amounts of l-glutamine, plus other co-factors, it’s a great all-in-one for healing the digestive tract, and it’s available in tablet and powder form.”

Vitamin D Bernie says: “Having been advised to take care of my bones, I take TerraNova Vitamin D3 + K2. This combination ensures that calcium gets to bones, which helps bone density, and D3 is a great anti-inflammatory too.”

Multivitamin Helen says: “Mental health is so important and even more so now after what we have all gone through the last few years. Stress and anxiety have become one of the number one issues for customers, and for this Stressveda is my first choice. The ashwaganda and B vitamins are a great combination and fantastic for hormone balancing too!”

Facial oil Dee says: “Antipodes Divine Face Oil is such a treat! It smells so delicious, you can almost feel your skin plumping up with lovely buttery oils. A little goes a long long way, so it’s great value too.”

Eimear says: “I use A.Vogel Neem Oil Blend for scalp psoriasis. I apply it to my scalp one hour before a shower, wrap my hair in a warm towel and do a scalp massage just before I shampoo. It really helps with the itch and inflammation. I also take omega-3 capsules and immune modulators like astragalus.”

Magnesium powder

Susie says: “Mag365 is a very popular choice for customers. It makes a lovely warm drink which I take before bed to relax muscles and aid sleep. The passionfruit flavour is delish. I have also found it beneficial after exercise to help prevent muscle aches and pains.”

Day Cream

Alix says: “Dr Hauschka Quince Day Cream is a light and gentle daily moisturiser that hydrates and gives skin a subtle glow. The fragrance of this cream is energising, uplifting, and boosting.”

Sleep support

Eimear says: “My sleep schedule is the first thing to go when I’m going through a period of change or stress. The blend of herbs and minerals in NHP Sleep Support is so comforting. Two capsules before bed and I know I’m going to get a restful, healing sleep.”

Chewy vitamins

Bernie says: “I sometimes suffer with my digestion and have found that taking Viridian Digestive Aid before meals can really help prevent the discomfort after eating. It’s a lovely blend of digestive enzymes with peppermint and ginger.”

Susie says: “My daughter has been using Nature’s Plus Power Teen For Her, two chewable tablets in the morning. This product is great for teen girlies with all the essential vitamins to support her body and mind. She loves the packaging too.”

Immune boost

Natural pads

Digestive enzymes

Sara says: “Pro-Ven Probiotics Urgent C is great for giving our immune systems a boost. The effervescent sachets provide great amounts of vitamins C and D, with zinc, selenium, elderberry and beta glucans plus a sizeable 5 billion dose of probiotics. They are so easy to use and taste great.” 12

rude health magazine

Alix says: “Natracare Ultra Extra Pads are free from plastic, perfumes and dyes. This organic cotton product makes your menstrual cycle comfortable and more protected. It is commercially compostable too!”

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rude | celebrity

“ I SEA SWIM all year round” Aileen Cox Blundell is the author of The Baby-Led Feeding Cookbook and The Baby-Friendly Family Cookbook. Her food blog www.babyledfeeding.com shares natural and wholesome recipes for babies that the entire family will love. It has been the winner of both Best Irish Parenting Blog and Best Irish Food & Drink Blog. She has made numerous TV appearances including a regular cooking slot on Virgin Media’s Ireland AM. Aileen grew up in Westmeath and lives with her husband Conor, daughter Jade and sons Dylan and Oscar in Swords, Co Dublin. Photos: Conor Blundell

TELL ME ABOUT BABY-LED FEEDING My book The Baby-Led Feeding Cookbook was published by Gill a few years ago and has been really successful. The whole thing came about as a project for myself to keep a record of the foods I was giving my youngest son about five years ago. I wanted to make healthy food and decided to concentrate on making meals from scratch. I thought I could make it into a book to give to him when he reached 21, and really embarrass him! I took the photos myself. Then I set up a Facebook page and started putting things up on Instagram. In a short time I had lots of 14

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followers and a publisher. My second book was The Baby-Friendly Family Cookbook. Now I am a nutritional coach and I am taking a diploma to become a nutritional therapist. WHAT EXERCISE DO YOU DO TO KEEP IN SHAPE? I like to go for a walk and I regularly go to the gym. I am training to be a yoga teacher and would do it three or four times per week. I love sea swimming and do it all year round about five times a week in Portmarnock, and I’m pretty hardcore – I don’t wear a wetsuit. WHAT SORT OF FOODS DO YOU EAT TO STAY HEALTHY? It started about six years ago when my now 15-year-old son decided that he wanted to be a vegetarian. About a year after that the whole family became pescatarian, and about 18 months ago we all went vegetarian. I am mindful about getting enough plant-based protein. We get ours from chickpeas, lentils, tofu, beans, tempeh and zeitan. We would mix them up for variety, so that we don’t eat the same things every night. For breakfast I like to eat oats with berries, nuts and seeds with a dollop of peanut butter for protein. For lunch I might have a salad with lentils or chickpeas or cheese. For dinner we like to have a vegetable and lentil curry or vegetable stew. We might have eggs for dinner twice a week, tofu once and zeitan once. In the summer I like salads with leaves, tomatoes, cucumber, onions, olives, nuts, seeds and berries. I also make healthy ice pops with fruit and vegetables. If we make smoothies we go for about 75% vegetables with coconut water and a small amount of fruit for sweetness. www.rudehealthmagazine.ie

rude | celebrity

DO YOU TAKE ANY SUPPLEMENTS? I take magnesium and omega-3s from Coyne Healthcare, biotin for my hair which can get damaged from all my sea swimming and the whole family takes vitamin D. I like to visit The Health Store in Swords where I also buy all my cleaning products and shampoos etc made by Dr Bronners. I love health stores and regularly pick up black beans, miso paste and healthier treats for the kids.

DO YOU HAVE ANY TIPS FOR RUDE HEALTH READERS? Make sure to get your omega3s, and take a supplement if you are a vegetarian. Eat a balanced diet – include lots of colours on your plate. Try to avoid eating bland foods with little colour. Ensure you are getting enough vegetables every day – try to include them in every meal. It’s not as hard as you think if you start off with porridge and berries. Take vitamin D – it’s good for everyone and hard to source just from the sun in Ireland.

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rude | fit

On your

BIKE Get cycling for optimum low-cost health the whole family can enjoy

id you know that cycling can burn up to 500 calories an hour, and that adults who cycle regularly have better fitness levels? For those who are able to cycle to work, hopping on a bicycle saves money on fuel and fares and is good for the environment too. Cycling has never been more popular, as sales during the pandemic showed us, and there is a greater appreciation by city, town and county councils of how to make streets and roads safer for those on two wheels. Gráinne O’Driscoll runs Grá For Fitness offering public, private and corporate Pilates, yoga and fitness classes

The last two years saw a massive increase in the number of people out cycling. I remember noting how many families were out together for a bike ride. Cycling can improve our cardiorespiratory health, leg strength, coordination, balance, posture (when we maintain our neutral spine while cycling). Improving our overall fitness can protect us from heart disease,

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hypertension and type 2 diabetes and as with any regular physical activity can have a positive impact on our mood, brain health and sleep. As a non-impact exercise, it’s easier on our joints and getting out into the fresh air exposes us

to bone health contributor vitamin D. Don’t forget your suncream. Cycling as a family is a good opportunity to instil the importance not just of physical activity, but also of biking safety in younger bike riders with the adults leading by example. While biking on roads may not always be ideal, there are now more dedicated bike paths around cities and nationwide options, whether it’s exploring greenways, canal cycle paths or around the lakes. While initially there’s an outlay for bicycles and safety equipment, biking is a cheap and eco-friendly way for all the family to exercise together. To save money, the Bike to Work Scheme may be available to adults and second hand bikes from your reliable local bike shop are always an option. https://www.graforfitness.ie/

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Ireland’s ne NumbpeprleO ment *

Super Su

Cycling is one of those hugely underrated forms of exercise, especially when it comes to looking for something the whole family can enjoy. The beauty of it is that it will bring benefits for the youngest family member right through to the oldest. Mental health – Cycling gets us out in the fresh air. The benefits Alan Williams to mental health are enormous. of Alan Williams It allows the whole family to leave Training behind the stresses of school, work and life. It also takes us away from screens, and allows us to be present in the moment. The fast-paced world we live in today is driving anxiety levels, so it’s really important that our younger generation learn how to switch off and calm the mind. Improved fitness levels – Cycling is a great way to improve cardiovascular fitness, and stamina. It’s suitable for people of all fitness levels. If you’re new to cycling you can choose routes that are quite flat, until you become fitter and stronger. As those fitness levels increase, you can progress to more challenging routes. Cycling is also a great way to develop muscular endurance, particularly in the legs. They’ll probably feel like jelly after your first cycle but stick with it, you’ll be amazed at how quickly they start to get stronger. It is low impact – One of the major benefits of cycling is that the impact on the joints is low. Running, for example, can cause knee, hip or even back problems from the constant repetition of the foot striking the ground. With cycling that striking impact is taken out, so it’s kinder to the body. That makes it an ideal option for the older family members to participate. www.alanwilliamscoaching.com

It is a powerhouse of nutrients in a single powdered sachet. Clair Whitty

Natural Health Store, Wexford and Kilkenny

TALK TO THE EXPERTS AT YOUR LOCAL HEALTH FOOD STORE TODAY www.reviveactive.com * Source: Euromonitor Passport report on Consumer Health National Statistics. Date: 10/01/22

rude | fit

Sylvia Diaz, founder of Fit with Sylvia, works as a fitness and health coach

Cycling is something that goes beyond being fit, it can also involve enjoyment with family while boosting our brain power and bank balance. Some people cycle for passion a few times a week or commute to work or buy groceries. You can use a bicycle as public transport, quicker than walking and healthier than driving, and it’s better for the environment. Cycling is an endurance activity that makes us fitter and more capable of being active without getting tired. Regular cycling will improve our cardiovascular system, enabling our heart and lungs to work more efficiently. Cycling can be a social activity the whole family can do together. We don’t focus much on exercising because when we cycle, we enjoy the landscapes around us. Cycling can be such an enjoyable activity that it will be hard to break that hobby. If your children see you riding regularly, they will consider it normal

“I LOVE CYCLING AROUND DUBLIN” “When I moved to Dublin I brought my bicycle and found that I could get around really well. I love my bike – it gives me freedom and flexibility. I always know how long a journey will take, and can park it anywhere (I always carry two locks to protect it). I have had a number of bikes over the years, but find a hybrid (halfway between a road bike and mountain bike) suits the city streets really well. In recent years there are lots more cycle lanes in the city and suburbs, and barriers to stop vehicles cutting into the bicycle lanes, which all help to make me feel safe on two wheels.” Lucy, Rude Health editor

DUBLIN CYCLING CAMPAIGN is an independent, voluntary group lobbying local and national government to bring about improved conditions for cyclists and greater recognition of the benefits of cycling. www.dublincycling.com/

rude health magazine

and will simply follow your example. This creates a great habit in the family, where feeling good and fitter just comes naturally. Being healthy, happy and fit should be the priority for everyone while enjoying family time. www.fitwithsylvia.com Instagram: @fit.with.sylvia

BUYING A BICYCLE When buying a bicycle think where you will be cycling – on the road or off-road. Ask for advice on sizing in your local bike shop to get the right frame size for you. Learn how to oil your chain, pump your tyres and do general maintenance. Invest in wet gear so that you have no excuse for not cycling if it rains. Spend money on locks, and factor this cost into your budget – bicycles are often stolen around our cities and towns.

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rude | experts

Ireland’s ne NumbpeprleO ment *

Super Su

Vegan exam support

I am looking for some advice. My son has Olive Curran exams coming up is a qualified nutritional and I think it might be good therapist and for him to take a fish oil with Chairperson for the Irish Health omegas in it. But he has Trade Association become a vegan, so I am not sure how this would work. Is there such a thing as a vegan fish oil? Does it give the same benefits? I would value your advice? Mary* from Cork OLIVE CURRAN ANSWERS: This is a great question. Vegan and vegetarian diets are often rich in nutrients and low in saturated fat. However, it can be difficult to obtain essential nutrients such as vitamins B12 and D and omega-3 from food alone. Students require at least 250mg omega-3 DHA daily while studying for exams. Without these important fats, it can become difficult for them to concentrate, learn new information and balance their moods properly. Omega-3 EPA and DHA are most commonly found in oily fish such as sardines and anchovies, however your son could opt for an omega-3 supplement derived from micro algae. Oily fish is rich in omega-3 EPA and DHA as it feeds on the micro algae. Vitamin B12 is needed to support blood cell formation, DNA creation and maintain our energy levels. As vitamin B12 is mainly found in animal products, vegans find it difficult to maintain healthy B12 levels. By supplementing with B12 daily, you can avoid deficiency symptoms such as fatigue and poor memory. Vitamin D is also vital for a healthy immune system, making it a very important supplement during school time. The best sources of vitamin D are sunlight, liver, eggs and cod liver oil. If you are vegan living in a cooler climate, you would benefit from supplementing with vitamin D. To ensure your body is getting these essential nutrients, consider adding a vegan formula combining omega-3, vitamins D3 and B12 in a one-a-day capsule such as Eskimo-3 Vegan Omega-3 Plus. *Not her real name www.rudehealthmagazine.ie

Our customers tell us they can feel it working. Marion Moffat

Nuts & Grains Health Food Store, Mullingar

TALK TO THE EXPERTS AT YOUR LOCAL HEALTH FOOD STORE TODAY www.reviveactive.com * Source: Euromonitor Passport report on Consumer Health National Statistics. Date: 10/01/22

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rude | reviews

TRY THESE!

... from your local health food shop!

Support for relaxation A.Vogel Passiflora Complex Spray is a food supplement containing extracts of fresh Passiflora incarnata herb, which helps support relaxation. Flavoured with vanilla and aniseed, it comes in an easy-to-use spray bottle that can be used on the go. Suitable for vegans and those aged 12+. The spray also contains lemon balm, zinc and steviol. Always read the pack information. www.avogel.ie

New organic syrups Clearspring has given its syrups range a rejuvenating makeover which includes a bright, new-look design and the addition of three exciting flavours. The brand’s existing, best-selling Organic Rice Malt Syrup and Barley Malt Syrup are joined by new Organic Coconut Blossom, Organic Date and Organic Oat Syrup. www.clearspring.co.uk

A herbal choice for aches and pains Made from extracts of freshly harvested arnica, A.Vogel Atrogel Arnica Gel is a traditional herbal medicinal product for use in the symptomatic relief of muscular aches, pains and stiffness, sprains, bruises and swelling after contusions, exclusively based upon long-standing use. Atrogel is an easy-to-apply, non-greasy gel which has the pleasant scent of arnica flowers and can also be used in conjunction with other medicines. Always read the leaflet. www.avogel.ie

Natural antiageing support Gluten-free goodies! Free of gluten, full of flavour; taste the winners! How about a crispy sandwich full of delicious seeds? Or a soft and fluffy burger bun? If your mouth is watering then you should try Schnitzer’s gluten-free organic baguette grainy and organic hamburger buns – the winners of the 2021 FreeFrom Food Awards Ireland. www.schnitzer.eu/en

rude health magazine

Try this gut-friendly Vitamin C+Collagen F & Magnesium from Sunflower Liposomes, which is packed into liposomal form for the highest absorption. Collagen is associated with several health benefits, including arthritis relief, improved skin health, and bone loss prevention. It may help to delay some signs of ageing, like wrinkles, joint issues and weakness. Magnesium is an important mineral, playing a role in over 300 enzyme reactions in the human body. Its many functions include helping with muscle and nerve function, regulating blood pressure, and supporting the immune system. Irish-made. www.sunflowerliposomes.com

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rude | reviews

Broad spectrum CBD range The Hemp Company now offers the same consistent quality in a THC-free CBD oil developed for those whose work, sports or personal preferences require a broad-spectrum choice. The oil is available in 5%, 10%, 15% and 20%. Customers also love the topical CBD patches for long-lasting performance and direct impact right where it’s needed. The oils range in price from €28.95 to €95.95 and the patches are priced at €35.95 for a pack of 30. www.hempcompany.ie

Liquid vitamin D3 Just one serving (two drops) of Nature’s Answer Vitamin D3 Drops contains 4,000iu, a high but safe dose to maintain good health. Delivered in extra virgin olive oil, this vitamin D3 is in a highly absorbable liquid form, making it an easy supplement to take for those who struggle with capsules. www.kijaniliving.com

Natural help for brighter skin Antipodes® Diem Vitamin C Pigment-Correcting Water Cream is a high-performance cream to correct uneven skin tone, prevent hyperpigmentation and re-energise dull skin. The cream contains tone-correcting peptides that inhibit pigmentation, age spots and discolouration. These are blended with Kakadu plum, nature’s richest source of vitamin C, to help with brightness; plant hyaluronic acid, to keep skin hydrated; and natural retinol alternative bakuchiol, to plump skin. www.kijaniliving.com

rude | interview

SUPERGARDENER Brian Burke is a judge on RTÉ One’s Supergarden and has won numerous awards at Dublin’s garden festival Bloom. He talks to Rude Health magazine about how getting into the garden can help to develop healthy habits in people of all ages

he last couple of years have been strange – when people were not able to go away during the summer months they relied on the outdoors, whether local parks or gardens, more than ever. And yet Dublin’s garden festival Bloom wasn’t able to go ahead due to restrictions. “It was very strange not to have Bloom for the last two years, and now it’s really exciting to have it back over the June bank holiday in the Phoenix Park,” says Brian Burke. “I will be building a show garden for Woodies.” Now in its 16th year, Bloom is one of Ireland’s largest showcases celebrating the best of Irish horticulture, food and drink. It spans over 70 acres in the Phoenix Park and in 2019 showcased 22 show gardens, 14 postcard gardens, some 50 floral and botanical art displays, 160 retailers, over 100 food and drink producers and more than 100 live talks, demonstrations and family friendly activities. Brian is also a judge on RTÉ One’s Supergarden which airs from 21 April for five weeks, then on 2 June for the opening of Bloom. “We have five amateur gardeners who are allocated a family each and an area in which 22

rude health magazine

to build a garden. Their job is to design and build a garden to suit the requirements of their family. I am on the judging panel, vet the designs early in the process and then judge the final gardens. The winner gets to rebuild their garden at Bloom. “I am also involved in Woodies Budding Gardeners, a competition that aims to get school children involved in gardening. Through school children are set three tasks – to grow tubers, lettuce and a micro meadow of wildflowers. They can enter photographs and we look for evidence that they were creative and had fun. “Children have a lot of structure in their lives where they are expected to perform, even in after-school activities.

Gardening is a chance for them to be outside, to get away from distractions, it’s a simple shared experience. Gardening is a healthy hobby, whether it’s digging or getting muddy. Children also learn about the importance of wildlife, soil and how things grow. It develops the nurturing side of children without being competitive. “I grow vegetables with my own family. I have five children and the youngest and I would spend weekends and evenings growing raised planters with herbs, beetroot, lettuce, radish, spring onions and carrots. My advice to parents who want to get their children interested in gardening is to start small and build it up.” www.rudehealthmagazine.ie

rude | looks

Close for

COMFORT Natural period solutions, intimate wipes, deodorants, cleansers and moisturisers that are kind to your body

oiletries are among the most impactful products on the environment, considering most of what we use does eventually end up in the ocean or landfill,” says Niamh Larkin, beauty specialist at health store Evergreen in Mainguard St, Galway. “With this in mind, many are now leaning toward plastic-free and reusable bathroom bits. All your bathroom essentials can now be sourced from eco-friendly, reputable brands who go the extra mile for the environment. “Yes there really is an effective and healthier alternative to chemical-laden toiletry products,” agrees Leanne Stephenson, beauty consultant with Pravera. “This is a better option than products with toxic chemical laden ingredients such as SLS, sulfates, 24 rude health magazine

parabens, silicons and synthetic fragrances and colours which can aggravate the skin, causing skin irritations, redness and sensitivity and may cause further health problems.”

Your skincare basics “A natural and organic moisturiser will enhance the skin’s function,” says Leanne Stephenson. “With the addition of all-natural ingredients and without ingredients such as parabens or mineral oils the skin will increase hydration, nourishment and moisture levels and prevent the skin from drying out. “Many skin cleansers and shower gels are made with harsh detergents and foaming agents which can cause allergic reactions and skin irritation.

Using a natural and organic alternative with a mild washing surfactant derived from coconuts will provide a toxic-free experience to your daily shower or bath routine. It is essential to make sure you choose skincare products that are enriched with natural and organic ingredients, that will not only protect your skin but also your health. Also look out for brands that are certified natural and organic.” “Always check ingredient lists for the usual nasties like SLS, SLeS, parabens, mineral oils and phthalates in moisturisers and cleansers,” says Niamh Larkin. “Natural skincare is kind to skin and the environment – it may cost a bit more but your skin is worth investing in.” www.rudehealthmagazine.ie

GREEN Living Green, sustainable and eco-friendly living made easy with these must-have’s

Organyc Tampons www.organyc.ie

The Organyc Organic Cotton Cardboard Applicator Tampons Super are ideal for women who want to avoid using synthetic materials in their sanitary products. The Organyc tampon is made from 100% pure certified organic cotton with an organic cotton absorbent core. The organic cotton tampons are naturally breathable, hypoallergenic, and ideal for women who suffer with sensitive skin. All Organyc cotton tampons are individually wrapped in paper. Available from health stores and online.

Ben & Anna Toothpaste White www.organico.ie

Ben & Anna’s award-winning White Toothpaste with fluoride is a must for keeping your teeth and gums healthy. The formula is smooth, with no gritty particles and it tastes exactly like a traditional tubed version, making it a hit in the natural world! It’s the perfect choice for anyone looking to brighten their smile without harsh agents as it contains only 100% certified natural ingredients and always in eco-friendly packaging. Available from health stores and online.

lavera All-Round Cream www.lavera.ie

An essential for every family household, lavera’s All-Round Cream provides intensive moisture and protection for all skin types. The rich formula is packed with nourishing organic shea butter and organic almond oil to moisturise every part of your face and body, especially heels, elbows and knees. The vegan, gentleon-the skin formula will protect the skin from drying out and leave it beautifully soft and smooth, with a refreshing scent. Available from health stores and online.

Ben & Anna Coco Mania Deodorant www.organico.ie

Be sun ready with the best vegan deodorant stick by zero waste brand Ben & Anna. The must-have coco mania has a tropical scent of coconut and pineapples that will transport you to paradise and be your summer saviour. Natural soda has a deodorising effect while the arrowroot absorbs any excess moisture to keep you dry all day. Certified natural, vegan, ecofriendly and 100% effective against body odour. Available from health stores and online.

lavera Mild Hand Wash www.lavera.ie

This Gentle Care Mild Hand Wash refill from lavera comes in an easy to pour pouch and ideal in your home as a refillable. This hand wash has a carefully balanced composition, is enriched with caring ingredients of organic aloe vera and chamomile to gently cleanse the hands without drying them out. The skin-neutral pH formula is suitable for sensitive skin. Available from health stores and online.

Organyc Sanitary Pads www.organyc.ie

Live greener with Organyc’s award-winning Sanitary Pads Folded moderate flow. They are made with 100% certified organic cotton inside and out, making them soft on the skin and naturally breathable for the intimate area. The certified organic cotton is hypoallergenic and suitable for women with irritable and sensitive skin. They are individually wrapped in Mater-bi, a bio film derived from corn starch, and stored in a recycled cardboard box. Both the sanitary pads and packaging are biodegradable. Available from health stores and online.

rude | looks

Sweat it “Regular conventional deodorants or antiperspirants are worse for your health than natural deodorants,” says Leanne Stephenson. “They contain harmful ingredients such as tricolsan and aluminium compounds. Aluminium compounds found in conventional deodorants block the sweat duct in the underarm and stop the flow of sweat to the skin’s surface which then forces toxins to flow back into the bloodstream. These toxins can cause skin sensitivity, irritations and rashes. Natural deodorants contain ingredients that can help absorb moisture and do not block the sweat ducts. Look out for natural deodorants that include natural anti-bacterial ingredients such as tea tree. Shop for products that are paraben free or certified natural/organics.” “Conventional deodorants contain aluminium chloride which prevents sweating by entering the pores, causing them to swell and prohibiting them from perspiring,” says Niamh Larkin. “Even though nobody wants to smell like sweat, we need our bodies to release these toxins, and preventing your body from doing so can lead to a number of health issues. Natural deodorants are not anti-perspirant, meaning that when you use them you will still sweat, but the odour will be controlled. They contain ingredients like bicarbonate of soda to neutralise odours, essential oils to create a pleasant aroma and arrowroot powder to absorb excess moisture. It can take your body a while to adjust to a natural deodorant after years of using conventional ones, but trust the process and your body will thank you.”

Period solutions “Around 12 billion pads and seven billion tampons end up in landfill every year, which I’m sure we can all agree is outrageous,” says Niamh Larkin. “Not only are the numbers staggering, but they are also completely avoidable. There are period cups available which last the user up to five years, so contribute not only to less rubbish in landfill but also big savings. Reusable pads are also gaining popularity, not to mention period knickers – there really is no excuse to continue the huge plastic waste that occurs due to single use sanitary items.”

26 rude health magazine

“Natural period solutions such as certified cotton pads and tampons, period cups, and period pants are better for us and the planet,” says Leanne Stephenson. “Certified cotton sanitary products take five to six months to decompose in a compost pile, however regular pads and tampons, which contain plastic, can take up to four lifetimes to decompose. The plastic can also irritate our intimate areas. Period cups and period pants can be washed and reused repeatedly. Saving money and the planet at the same time.”

Wipe it away “Face wipes are convenient, but conventional face wipes may contain plastic and a whole host of toxic chemicals,” says Leanne Stephenson. “Intimate wipes are pre-moistened towelettes for use on intimate areas,” says Niamh Larkin. “They are usually pH balanced and gentle enough to use on the most sensitive regions. Some women use them as a quick means of freshening up or to ease discomfort or itchiness. These issues can be addressed with specific (wipe-free) products for the eco-conscious. If a wipe is absolutely necessary for personal preference however, there are natural biodegradable varieties available from most health stores.” “The good news is that there are natural alternatives on the market,” says Leanne Stephenson. “Many natural alternatives are made from soft renewable plant fibres and natural plant extracts to effectively remove make up and control oil production on the skin.”

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Rudimentaries

Health for her Sometimes it’s hard to be a woman, whatever your age. Rude Health magazine takes a look at the most common health issues that affect women at all stages of our lives and what natural options are available to us

WOMEN IN THEIR TEENS AND 20S - HORMONES NOT SETTLED DOWN YET “In the teen years, hormonal changes can lead to difficulties such as acne and PMS,” says Sian Eustace of health store Healing Harvest in Kinvara, Co Galway. “Hormonal support can depend on whether the imbalance is due to dominance of oestrogen or progesterone. For oestrogen dominance symptoms include heavy and painful periods and breast pain – remedies including the herb agnus castus can be helpful. Progesterone dominance leads to lighter bleeds and longer cycles, low energy, low mood and low confidence. In this case, remedies containing soy isoflavones can help. These may be marketed to menopause but they can still be useful at this stage of life. 28 rude health magazine

“Many teenagers opt for vegetarian or vegan diets which need careful consideration since plant-based diets don’t normally provide enough B12,” says Jill Bell of health store Well and Good in Midleton, Co Cork. “The best plant-based foods for teens include seeds and nuts, legumes and fruit and vegetables high in vitamin C. Try nutritional yeast flakes which are high in B12 and have a cheesy nutty flavour. There are plenty of useful food supplements high

in B vitamins and iron which are suitable for teens. If cramping is associated with periods, magnesium can help. Foods high in zinc aid skin healing as well as immunity.” “Skin problems in teen years may not need hormonal remedies – if you have acne without the other symptoms of hormonal imbalance, think of supporting skin, liver and kidneys (the organs of elimination) with remedies such as nettle and dandelion and milk thistle,” says Sian Eustace. “There are also lots of natural skincare products to cleanse and nourish the skin. Look for ingredients such as tea tree, witch hazel and white willow.”

Rudimentaries

WOMEN IN THEIR 40S – JUGGLING WORK, FAMILY AND HOME

WOMEN IN THEIR 30S – FERTILITY ISSUES “Stress affects many health issues, including fertility,” says Jill Bell. “A good ‘clean’ diet is important for both partners aiming to conceive, with adequate zinc and vitamin E as well as folic acid. Complementary therapies, particularly acupuncture, can be very helpful, and there are several effective food supplement complexes specific to fertility.” “In terms of supporting fertility, it is optimal for both members of the couple to prepare well in advance of actually trying to conceive,” says Sian Eustace. “There are now many supplements aimed at supporting this stage of life, however a good diet, rich in protein and good fats, and low in refined sugars is easily as important as a multivitamin. Having said this, it is important for the woman to take a folate supplement. Good quality fats such as avocados and cold pressed flax oil are particularly important for aiding with hormonal transit, and trans fats such as margarine should be avoided. Stress should be reduced as it is counter-productive in trying to conceive. Consider stress-supporting B vitamins as well as lifestyle changes such as taking up a yoga class or doing gentle exercise.” www.rudehealthmagazine.ie

“Stress can become more of a problem in your 40s due to more responsibilities,” says Sian Eustace. “Stress can be addressed through remedies and lifestyle changes. Look at remedies with B vitamins which support the nervous system, magnesium or herbs such as oats, rhodiola, siberian ginseng, lemon balm or passionflower. There are many combination remedies that are designed for stress reduction and calming. Magnesium can be useful to help relax the muscles and comes in several forms, including bath salts. These products can be useful to aid with a more restful sleep. In terms of lifestyle, gentle exercise, yoga or mindfulness practice can help with stress reduction.” “There are plenty of surveys showing that women bear an undue weight of responsibility in terms of running a home and childrearing as well as income-earning, greatly exaggerated by Covid lockdowns,” says Jill Bell. “Women need to be kind to themselves for the benefit of the whole family, by eating well and doing their best to take adequate rest and exercise. Our favourite supplements are magnesium, l-theanine, vitamins B and C, passionflower, rhodiola and ashwagandha.”

rude health magazine

Rudimentaries

or ginger can be useful and can be taken as capsules. Nutritional oils can be useful to lubricate the joints, and supplements containing glucosamine sulphate have been shown to help rebuild connective tissue in the joints, although this takes time.” For hair thinning and loss, which can be upsetting to many women, eat more foods containing biotin such as egg yolks, nuts and seeds, salmon and avocados, or take a supplement . Oestrogen levels which protect bones can decrease, causing osteoporosis in women. Try to eat foods rich in calcium such as milk, cheese and yogurts, fish such as salmon, mackerel and tuna which are all rich in vitamin D, and vitamin rich-K foods such as dark green veg like kale, spinach and Brussels sprouts. Calcium, magnesium and vitamin D are bone-supporting supplements. Turmeric can be useful for inflamed joints.

Other supplements for women include:

WOMEN IN THEIR 50S – MENOPAUSE Menopause can lead to many unwelcome symptoms such as fatigue, breast tenderness, irregular periods, hot flushes and mood swings. “In terms of menopause, many of the same issues come up for teens and 20s,” says Sian Eustace. “It is useful to consider whether the symptoms are being caused by oestrogen or progesterone dominance and look at remedies accordingly. Products on the market combine food supplements, herbs, nutritional oils etc and are specifically aimed at this time of life. For overheating, such as hot flushes and night sweats, sage is an important remedy to consider and many women find that drinking cold sage tea can help with this without resorting to hormonal support remedies.” “We recommend sage for hot flushes, soy isoflavones, or magnesium which can be useful at any stage of a woman’s life to support the muscular and nervous systems,” says Jill Bell. 30

rude health magazine

You could also try: Oestrogen-rich foods such as seeds and wholegrains and superfoods like maca powder to balance hormones. Sage and vitamin E for hot flashes and sweating. Herbal teas such as lemon balm to relax the overburdened mind and body. A supplement designed for healthy bones to prepare you for the next stage in life.

WOMEN WHO ARE OVER 60 “Some bone health issues need to be considered earlier than in your 60s, because weight-bearing exercise at a younger age will help defend against osteoporosis as calcium levels dwindle,” says Sian Eustace. “However, there are several supplements specifically aimed at supporting bone health containing minerals such as calcium, magnesium, boron and zinc, as well as vitamins D and K2. Joint health issues such as arthritis can be helped by reducing acid-forming foods in the diet. Antiinflammatory foods such as turmeric

CoQ10 – an antioxidant that plays a vital role in energy production and protects against cellular damage. As we age our levels in the body decrease. Calcium and vitamin D – important for keeping bones strong and preventing osteoporosis. Vitamin D – aids the absorption of calcium. Turmeric – a powerful antiinflammatory which helps with aches, pains and stiffness. Omega-3 – for joint health, brain health, mood and heart health. Magnesium – for muscle function and also needed in bone health. Probiotics – to keep good bacteria in our guts to help it work efficiently. Food sources include kefir, sauerkraut and kimchi.

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rude | expert advice

Health store help Independent health store advice with work- and exam-related stress, anxiety and fatigue and boosting energy

tress is something that we all have felt at one time or another and can often be brought on by many different aspects of our life. This has never been more true than over the past two years with the ever-changing climate and finding new ways to adapt to an unprecedented situation. Now as things return to normal people may find themselves with brand new anxieties, from returning to work full time in the office again, meeting people face to face again or preparing for exams after distance learning. There are a number of ways to help ease this stress and anxiety and, as always, it starts with a well-balanced lifestyle. A key place to start with any levels of stress or anxiety is to examine your diet and exercise. Plan when you are doing your food shopping and spare a little time to think about the following, do I have a balanced diet, what does that look like, what sort of time do I have for preparing food this week, do I need to batch cook at the weekend, do I get five to six portions of fruit and vegetables per day, where can I add in more vegetables into my diet as opposed to fruit. Also try to have a good variety. 32

rude health magazine

Looking for advice on natural wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Gráinne Gilmartin from Sligo Wellness

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W e l l n e s s Wa r e h o u s e , D i s C h e m a n d C A M S P r a c t i t ioners. www.coyne-healthcare.com F our smeo,r eDi ni s f o-r m n c oannt adc t C CA o yM n eSH ePa rl ta h ccatriet:i o n e r s . W e l l n e s s Wa r e h o Caht ieo m F ov ar im e a i nt f oHremaal tthi0o2S n1F t,9a1oL c4re te n oo2prn1sm o mHecaeaotaliytolnhtnhePc-chaoear near m t:l tahacct ai eC r seo,. yc n oe m Healthcare: 4aCd |ionw A l a obrl e hc4o i nyf w g erw. H

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Store Profile

What’s What and Who’s Who at Sligo Wellness Gráinne Gilmartin opened health store Sligo Wellness in 2015 – she had returned to Ireland some years before and was a chiropractor with a holistic whole body approach. Sligo Wellness is centrally located in Sligo town with an independent health store on the ground floor and a clinic for self-employed therapists offering a range of therapies upstairs. “Our customers range from their mid-30s to their 70s,” says Gráinne. We have sporty people looking for proteins, parents with children, particularly around back to school and exam times. The most common issues we encounter are related to gut health, sleep and stress. Vitamin D and immunity have become much more commonly asked about since Covid-19. “Our shop has a real emphasis on organic foods and on supplements. We stock only the best high quality supplements and our staff get lots of training so that they can advise customers on the most suitable products. We have a lot of returning customers who are happy that we can order in products for them. “Food in Sligo Wellness is organic and freshly prepared on site and every day we offer great quality fresh smoothies, raw vegan cakes, pizza slices, fresh salads sold in a box, raw energy balls, lasagne, a pot of the day which might be a vegan stew or curry, freshly made soups and organic oat breads, naans, wraps and scones. Lots of customers drop in to pick up a take-away lunch, or even dinner. All of our food service is currently take-away. “We cater for coeliacs with gluten-free products, our deli fridge contains dairy-free cheese and yogurt, we make our own sauerkraut, kimchi, kombucha and humous on site. We have local organic fruit and vegetables delivered which we keep in the fridge, local eggs, honey and jam are also stocked. “We try to source as many of our products as we can from Ireland, including skincare ranges and body, skin and hair products. We stock a full range of eco cleaning products and have all the big brands. Our small gifts section has candles and holders, salt lamps and skincare sets.” VISIT: The Sligo Wellness Centre, 1 Wine Street, Sligo F91 HF60 SPEAK TO: Owner-manager Gráinne Gilmartin, shop assistants Anne Brennan, Aoife Scanlon, Jessica Kelly, Sarah Jane Boyton, John Clancy and Aoife Morrisroe. Rebecca Kelly runs the clinic upstairs. Ciaran McLoughlin is the retail manager. In the kitchen Nicola Torpay is a nutritional therapist, Miyoung Kim and Claire O’Boyle. CONTACT: (071) 915 3828 OPENING HOURS: Mon-Fri 8.30am-6pm, Sat 9am-6pm, Sun 11am-6pm.

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Exercise is a necessity. It doesn’t matter what type you do, but you will be more committed to it if you enjoy it. Some people like to have a buddy to walk with or go to class with. Try at least twice a week to do something outside, whether this is a walk in the woods, on a beach, a swim in the sea. Being out in the elements definitely raises the endorphins. Mindfulness and meditation can really help clear your head. A good night’s sleep can make a huge difference to how you feel and cope with stress and anxiety the next day. Have a sleep routine, prepare for bed, get off your phone and all screens for a while before bed.

There are many supplements that may be beneficial in the management of stress, anxiety, and specific aspects associated with it such as fatigue. Ashwagandha is great for boosting energy and clearing brain fog and fatigue. This plant has been used for thousands of years to help relieve stress, increase energy levels, and improve concentration and memory. Rhodiola rosea is a natural tonic for stress and anxiety. It is widely recognised as an adaptogen which means it’s a natural substance that enhances your body’s ability to cope with stress and anxiety. L-Theanine is an amino acid that is known to help Lemon balm has a long history of use in traditional herbal medicine, primarily as a sedative and relaxant. Recent studies also show this to be useful for improving attention, memory and stress and enhancing physical performance as well as easing mental fatigue. Extracts of valerian root have sedative effects, both hypnotic and anxiolytic and therefore it is often a good choice for helping relieve anxiety. B vitamins are also a good choice as they help to transform the food you eat into energy of different forms. Introduce changes into your lifestyle gradually so you don’t feel it is such a large task and become overwhelmed trying to improve everything at once. Find a local nutritional therapist who can support you on this journey. www.rudehealthmagazine.ie

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Rudimentaries

is for Antioxidant Antioxidants are amazing for keeping your body young and avoiding nasties such as inflammation and disease

ntioxidants are a vital player in the body’s fight against disease and premature ageing,” says Frederika Le Cain from health store Loop de Loop in Castletownbere, Co Cork. “Without antioxidants our bodies deplete nutrient stores rapidly, struggle to heal from illness or injury and become listless with a heavy toxic load. Antioxidants are the janitors of the body, keeping the system clean, orderly and running efficiently. They are as important as drinking water. “The most celebrated antioxidants are more recognisably known as vitamins C and E, beta-carotene and selenium. Antioxidants play a vital part in preventing premature ageing, by protecting cells from the harmful, ravaging effects of free radicals. They also play a role in neutralising carcinogenic substances, particularly in smokers. Free radicals are highly 36

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reactive, harmful substances that cause damage to human cells and tissue.” “The function of antioxidants is protection,” says Matt Ronan from Evolv in Enniscorthy, Co Wexford. “A very long time ago nature figured out that cells need protection from a host of potential baddies. The wonderful pigments in plants – reds, oranges, yellows and purples – is them cleverly protecting themselves from the sun with powerful organic substances. “Given that most of the major diseases of modern life are now considered to be largely based in chronic inflammation, it is becoming increasingly vital to have a defence from the damage which this does to the body. This is exactly where antioxidants step in and give us this protection.” EATING ANTIOXIDANTS “In our modern day diet we rely heavily on pre-made foods, carbohydrates and proteins,” says Frederika Le Cain. “We do not get enough antioxidants

as these are fragile and, although present in fresh vegetables, they can be destroyed easily in the cooking process. Eating raw salads such as grated carrot and beetroot with chopped walnuts and a natural yogurt stirred through as a dressing with a drizzle of sesame oil is an excellent way to include antioxidant-rich foods in your day. “Avoid peeling or preparing fruits too far ahead of consumption as many antioxidants may be lost to the atmosphere. Instead prepare and eat immediately. Pineapples, pears, apples and pomegranates are particularly rich in antioxidants. Pomegranate seeds are delicious as a topping to a salad, yogurt or fruit salad. Alternatively check out your local health store for pomegranate juice.” “A diverse diet giving us access to a variety of colourful fruits, vegetables, seeds etc will go a long way towards addressing our needs,” says Matt Ronan. www.rudehealthmagazine.ie

Rudimentaries

DRINKING ANTIOXIDANTS “Green tea cammelia sinensis contains a bouquet of potent antioxidants called catechins, a type of flavonoid,” says Cobus Botha, a naturopath and medical herbalist who works with Coyne Healthcare. “Flavonoids are natural plant chemicals that protect the plant from toxins, insects and diseases; it makes sense that they can protect us too. “There are eight different catechins in green tea that work synergistically together. Each serving of green tea has the same antioxidant capacity as a capsule of vitamin C and is a more potent antioxidant than vitamin E. The antioxidants present in green tea have been proven to have antiageing benefits and protect humans from a number of diseases. We can use green tea to enhance metabolism, lower cholesterol, treat obesity and detoxify our bodies.”

WHAT ABOUT SUPPLEMENTING? “Vitamin C is arguably the most important nutrient in our diet,” says Frederika Le Cain. “Supplementing with a good brand of vitamin C, preferably with bioflavonoids, will provide your body with a potent antioxidant while also fuelling your energy levels and boosting the immune system. As vitamin C is a water soluble vitamin make sure to buy a quality brand. “Beta carotene capsules provide an excellent source of antioxidants, particularly suited to those concerned about skin health,” says Frederika Le Cain. “Prolonged use of beta carotene has been shown to increase the skin’s natural SPF barrier, while giving a healthy glow. Beta carotene is also vital for eye health. In this age of screen use the macula of the eye is exposed to an unhealthy level of blue light, and beta carotene has been shown to increase the eyes’ ability to screen out harmful rays.” “Beta-carotene, the orange in carrots, is a powerful antioxidant which we can utilise to protect our own skin from burning in the sun, as it is a terrific aid to us producing our own pigment, melanin,” agrees Matt Ronan. “Selenium is a trace mineral and powerful antioxidant, particularly when used in combination with vitamin E,” says Frederika Le Cain. “Well known for its ability to bind with toxic metals in the food chain and prevent them from being absorbed by the body and doing harm, selenium is also vital for the utilisation of your essential fatty acids and helps to treat inflammation in the body. Selenium is used by the body for

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RAW IS BEST! Try not to overcook your antioxidant foods – eat them raw or lightly steamed to get the greatest benefits.

YOUR A-Z OF TOP ANTIOXIDANTS

prostaglandin production, involved in healing injury and disease.” “A high absorption turmeric supplement can act as an excellent anti-ageing supplement,” says Matt Ronan. “If we were looking for something of a superstar among antioxidants it would be alpha lipoic acid, which has an almost unique ability to dissolve both in fat and water. Astaxanthin is pink and we see it in pink flamingos and salmon who eat a diet particularly rich in this terrific substance. For humans, taking capsules aids in the protection of our cholesterol from oxidation which potentially poses a health risk by sticking to our arteries. Pycnogenol is derived from French pine bark. Reddish in colour, it is most famous for its benefits to the circulatory system.”

Vitamin A – keeps eyes in good condition and boosts the immune system. Beta-carotene and other carotenoids – for skin health. Vitamin C – the main antioxidant. Vitamin E – important for energy and sex drive. Flavonoids – believed to contribute to the low rates of heart disease in Japan. Isoflavonoids – reduces the formation of free radicals. Lutein – has been linked to a lower incidence of eye lens degeneration and associated vision loss in the elderly. Lycopene – men who eat plenty of the antioxidant lycopene in tomatoes may be less likely than other men to develop prostate cancer. Polyphenols – strong antioxidants that can neutralise free radicals by donating an electron or hydrogen atom. Selenium – important for the immune system and reproduction. Zinc – important for a healthy immune system.

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Rudimentaries

Keep on

MOVING Nutrition for healthy joints, bones and natural pain relief

oint and bone health are taken for granted in our younger years but, as ageing takes its toll stiff, tight, immobile joints can wreak havoc on our bodies and our lifestyle,” says Gerald Colfer from health store Only Natural in Wexford. “Healthy nutrition and regular physical activity are key to maintaining strength and flexibility, as well as bone density to keep osteopenia and osteoporosis at bay. There are both foods and supplements that can help maintain healthier, pain-free joints and bones.” YOUR BONE-FRIENDLY DIET Your diet can be leading to inflammation in your body, and this can lead to increased bone and joint issues. Make sure you have enough alkaline foods such as fruit – bananas, avocados, grapes, pears and apricots; vegetables – beetroot, broccoli, cauliflower, celery, kale, pea and sweet potatoes; oils – olive, avocado and coconut; nuts and seeds – almonds, cashew, linseed, 40

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pumpkin, sesame and sunflower; cereals – millet and quinoa; fermented soya such as tempeh; green powders such as spirulina, wheatgrass and chlorella. “Oily fish like sardines, mackerel and mackerel eaten three to four times a week are a great source of anti-inflammatory omega-3 oils EPA and DHA,” says Gerald Colfer. There are also some wonderful fish oil supplements in health stores.” It’s wise to limit meat consumption to good quality produce from your local butcher once or twice a week, and going meatfree and concentrating on plantbased protein sources such as quinoa and tofu will reduce the acidic load further. Try to reduce refined sugars, processed foods, corn, grains, animal products, caffeine and alcohol. Cut back on caffeine-rich drinks such as coffee and black tea and introduce green tea, white tea, rooibos tea and herbal teas. www.rudehealthmagazine.ie

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Rudimentaries

REDUCING INFLAMMATION ““The health of our joints can become compromised over time with wear and tear and chronic inflammation,” says nutritionist Pauline Cox BSc MSc who works with Wiley’s Finest. “Long-term inflammation can cause tissue damage and breakdown, with swollen, painful joints. Reducing inflammation can lead to a reduction in pain and restoration of normal function. “Omega-3 fatty acids found in fish oils have been shown to be an effective means of lowering inflammation in the joints,” she continues. “Consumption of omega-3 fatty acids reduces pro-inflammatory markers and cartilage-degrading enzymes. This effect has been researched on individuals with inflammatory joint conditions such as rheumatoid arthritis. It may also be beneficial in maintaining healthy joints and preventing the bony changes seen in osteoarthritis, through its anti-inflammatory properties.” WHAT ABOUT SUPPLEMENTS? “Bear in mind that adding in supplements should be only as an enhancement to healthy lifestyle choices,” says Gerald Colfer. “Ask yourself if your diet is rich in wholefoods and anti-inflammatory compounds? Are you exercising enough? Do you stretch? Are you drinking plenty of water? It always helps to address the obvious issues like diet, weight and lifestyle factors, but after that has been done the use of appropriate supplements is often the cherry on the cake which guarantees the way back to a life without pain. “Turmeric is a powerful spice rich in a chemical compound called curcumin which has strong anti-inflammatory properties. Use it liberally in foods or try a supplement version. Vitamin D is necessary for bone and muscle functions and may even carry anti-inflammatory properties of its own. It is known as the sunshine vitamin, but sadly many of us are low in it. “Glucosamine and chondroitin form part of the cartilage which is what stops your bones from rubbing against each other. Without it pain and inflammation ensue. Glucosamine sulfate is a supplement commonly taken to improve joint pain. Furthermore , when taken long-term, it may slow down the narrowing of your joint space, a sure sign of osteoarthritis. Chondroitin helps to build cartilage and is often combined with glucosamine.”

DID YOU KNOW? Silicon dioxide, also known as silica, is a combination of silicon and oxygen. This trace mineral is found in the human body, plants and drinking water. It can help build strong bones by supporting the formation of collagen fibres. You can take a silica supplement, and also stinging nettle which is a source of silica that helps rebuild connective tissue over a period of time.

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BATHE AND MASSAGE AWAY PAIN “Soaking in an Epsom salts bath rich in magnesium and other minerals, can ease muscle and joint pains, even temporarily,” says Gerald Colfer. “Self massage using essential oils like arnica, black pepper and rosemary can also ease inflammation and pain.”

LOOK FOR THESE INGREDIENTS

Ask your local health store for a bone-friendly supplement as there are a variety on the market. Supplements may contain calcium, magnesium, vitamin D, zinc, boron, protease, lipase and amylase. Other good ingredients are turmeric, ginger, black pepper and hyaluronic acid. Other supports for bones and joints: Boswellia – pain relieving, anti-inflammatory. Bromelain – an enzyme that supports the digestion of protein which is needed to repair damaged tissue. Calcium – vital for healthy bones. Collagen – builds cartilage in the joints which deteriorates as we age. Devil’s claw and sigesbeckia tablets – may relieve muscle aches, joint pain and backache. Magnesium – vital for healthy bones, it encourages the body to absorb calcium. Omega-3 – has anti-inflammatory properties and aids in lubrication and suppleness of joints. Vitamin B12 – keeps homocysteine levels down, an amino acid linked to bone fracture. Vitamin C – essential for collagen production. Vitamin D3 – aids calcium absorption in the body.

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Feed your

BRAIN As we age our brain starts to slow down and lose nerve cells, but there are a number of things we can do to keep sharp

ooking after our brains as we age is as important as keeping our bones and heart healthy. Some foods can negatively affect brain cells and others can positively boost your grey matter. “High consumption of added sugar, alcohol and processed foods can all have a negative impact on our brain,” says Lucy Kerr from health store The Good Earth in Kilkenny. “A diet filled with a variety of fresh fruits, vegetables, protein, carbohydrates and healthy fats can give our mind and brain the nutrients it needs for optimal health. There is also a huge link between gut and brain health.”. “There is a growing understanding of the links between diet and brain health, and especially degenerative conditions such as dementia,” says Hannah Dare from health store and café Organico in Bantry, Co Cork. “We all need to keep a close eye on our blood sugar levels, and make sure we don’t fall into the pre-diabetic category, which could increase our risk of brain disorders as we age. Cholesterol is also important in maintaining brain health.” 44

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Avocado “Avocadoes contain monounsaturated fatty acids, potassium, vitamin K and folate that can improve brain flow and lower the risk of reduced brain function,” says Lucy Kerr.

Beetroot “Beetroot and its juice is a high nitrate vegetable that increases blood flow to regions of the brain that are responsible for attention and memory,” says Lucy Kerr.

Chocolate “Dark chocolate contains cocoa flavonoids which help stimulate brain blood flow and improve memory and attention span,” says Lucy Kerr.

Coconut “Coconut oil provides the brain with ketones which serve as brain fuel instead of glucose,” says Lucy Kerr. “Some people have seen significant improvement to memory after adding coconut to their diet.” www.rudehealthmagazine.ie

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Eggs “Eggs are a source of choline which is critical for your memory and brain function,” says Lucy Kerr.

Green tea “Green tea has been associated with better memory and increased attention,” says Lucy Kerr. This tea is rich in polyphenols that may protect the brain from mental decline and the amino acid l-theanine, which can work synergistically with caffeine to improve brain function.

Omega-3s “Fat is very important for proper brain function, but it needs to be the right kind,” says Hannah Dare. “We need to get enough omega-3 fatty acids because these are the essential building blocks of our brain and are important for learning and memory.”

“Omega-3 oils are critical for memory and brain health,” agrees Lucy Kerr. “These are found in oily fish, flaxseed, hemp seeds and walnuts.”

Vitamin C “Eating sufficient amounts of vitamin C-rich foods in the form of fruit and vegetables can protect against age-related mental decline,” says Hannah Dare. “Vitamin C is a powerful antioxidant that helps fight off the free radicals that can damage brain cells.” “Blueberries contain flavonoid antioxidants to reduce inflammation and improve communication between brain cells,” says Lucy Kerr.

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BEST BRAIN SUPPLEMENTS

Spices “Turmeric is an antioxidant and antiinflammatory herb that has positive effects on many body systems including the brain,” says Hannah Dare. “Curcumin, an extract of turmeric, may be effective in delaying or even reversing many brain diseases and agerelated decreases in brain function and can improve memory.” Other curry ingredients such as chilli, ginger, coriander, cumin and pepper are also linked to protecting against dementia.

L-arginine – an essential amino acid that gets converted to nitric oxide which is a neurotransmitter in your brain. Choline – helps to produce an important neurotransmitter vital for brain function. Essential fatty acids such as omega-3, as so many people find it hard to eat enough oily fish. Go for one that is high in DHA. Folic acid, vitamins B12 and B6 – great brain simulators. Lecithin, which contains choline – a chemical your brain uses to communicate. Clinical research suggests that a diet rich in choline can lead to a sharper memory. Vitamin B complex – vitamins B6, B9 and B12 are often linked with brain health. They can help break down homocysteine. Magnesium – involved in healthy brain development, memory and learning. Probiotics – help with gut health which has a huge impact on our brain health. Vitamin D – for anyone whose mood is affected by the lack of sunlight. Vitamin K -vital for cognitive function and brain power Liquid formulations that contain superfoods such as wheat grass, barley grass and spirulina. Zinc – for enhancing memory and thinking ability. “I take the mushroom extract Lion’s Mane for brain function, and I know people also drink rosemary tea,” says Hannah Dare.

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DELICIOUS DESSERTS Whether you’re entertaining and want to finish a meal with a flourish, or just have a sweet tooth, these vegan dessert recipes are just the ticket Apple tarte tatin Serves 6 7-8 Pink Lady or other firm, sweet apples 50g dairy-free butter 50g caster sugar 320g sheet ready-rolled dairy-free puff pastry For the caramel sauce 100g demerara sugar 50ml water 160g barista-style oat milk, at room temp To serve dairy-free vanilla ice cream Peel the apples. Cut them into quarters and cut out the core. Round off any sharp edges, Place on the baking tray, put the tray in the oven and leave to dry out for 3 hours. To make the caramel base preheat the oven to 180°C/gas 4. Cut the butter into 2cm cubes and dot them evenly around a frying pan. Place the pan over a medium heat and sprinkle over the caster sugar. Gently shake the pan until the butter has melted and the sugar has dissolved. Reduce the heat to low. Neatly pack the apple quarters into the pan, making a circular pattern around the edges first before filling in the middle. Leave to cook for 5 minutes while you prepare the pastry. Unroll the pastry sheet. Place the pan lid on the pastry and cut a circle around it that is 1cm larger than the rim of the pan. Lay the pastry over the apples and tuck the excess down the sides of the pan using a teaspoon. Cut 2 holes in the top to let out steam. Turn the heat up to medium and cook the tart for 5 minutes, until the butter and sugar is gently bubbling up around the edges of the pan. Transfer the pan to the hot oven and bake for 30 minutes, then reduce the heat to 150°C/gas 2 and bake for a further 25 minutes. Meanwhile, make the caramel sauce. Measure the demerara sugar and water into the small saucepan and stir until the sugar has dissolved. Cover the pan and place it over a medium heat. Leave to bubble for 5 minutes. Remove the lid and cook for a further 4 minutes, without stirring, until the colour has darkened. Take the pan off the heat and leave to rest for 1 minute. Slowly add the milk, whisking continuously to make a very loose sauce. Put the pan back over a high heat and let the sauce reduce for 7-8 minutes, without whisking, until dark and glossy. To serve carefully remove the pan from the oven. Place an upturned plate over the pan and carefully flip the tart on to it. Drizzle over a quarter of the sauce. Cut into slices and serve immediately with dairy-free vanilla ice cream and more of the caramel sauce on the side. 48

rude health magazine

Recipe courtesy of BOSH! On A Budget by Henry Firth and Ian Theasby, published by HQ www.rudehealthmagazine.ie

rude | recipes

Mississippi mud pie Serves 10-12 For the crust

For the pudding layer

300g bourbon biscuits 100g caster sugar 10g cocoa powder 60ml vegetable oil

125ml dairy-free milk 1tsp apple cider vinegar 100ml light oil 60g cocoa powder 1tsp vanilla extract 1 heaped tsp instant coffee 150g caster sugar 100g plain flour 1tsp baking powder a pinch of salt

For the chocolate custard 700g squash 10ml + 1tbsp vegetable oil 250ml oat or almond milk 2tsp vanilla extract 35g cocoa powder 25g plain flour 100g caster sugar

To serve dairy-free cream (optional)

Preheat the oven to 180°C /gas 4. Peel and trim the squash and cut it into 3cm chunks. Tip into the roasting tin and toss with 1tbsp oil. Cover with foil, put the tin in the oven and roast for 30 minutes, until tender. To make the crust put the biscuits into the blender or food processor and blitz to crumbs. Add the sugar, cocoa powder and oil, Pulse until evenly combined. Scrape the mixture into the tin, and press it firmly into the base bringing the edges 5-6cm up the sides of the tin. Transfer to the oven and bake for 5-6 minutes, until cooked through. Remove from the oven and set aside to cool. www.rudehealthmagazine.ie

To make the pudding layer pour the milk and vinegar into a jug and mix to combine. Leave for 5 minutes to curdle slightly. Measure the oil, cocoa, vanilla and coffee into a bowl and mix until smooth. Add the curdled milk and sugar and whisk gently until smooth. Sieve the flour, baking powder and salt into a large bowl. Add the wet mixture and fold everything together being careful not to overmix it. Scrape everything into the tin over the crust and bake for 20 minutes, until springy and with a crust, but gooey and brownie-like in the middle. Remove from the oven and leave to cool in the tin. To make the chocolate custard, add the cooked squash, a good splash of the milk, the remaining oil, vanilla and cocoa powder to the blender and blend until smooth (you may need to do this in batches). Pour the remaining milk, flour and sugar into a small saucepan and set it over a low heat. Cook for 1 minute, whisking constantly, to dissolve the sugar. Add the chocolatey squash and mix well. Turn the heat to medium low and heat for 8-10 minutes, until thickened, mixing all the time until the mixture has reduced by 10 per cent. Leave to cool slightly, then pour over the brownie layer in the tin, smoothing the top with a spatula. Leave the pie to cool to room temperature, then refrigerate and leave it to set for 2-3 hours or preferably overnight. To serve carefully remove the tin and cut into slices. Serve with a drizzle of dairy-free cream. Recipe courtesy of BOSH! On A Budget by Henry Firth and Ian Theasby, published by HQ rude health magazine

rude | recipes

Change the mood chocolate pots Makes 3 pots 150g plant-based chocolate, finely chopped 1tbsp olive oil 1tbsp mood-balancing mushroom powder of your choice 150ml plant-based milk ¼tsp salt maple syrup, to taste (optional) coconut yoghurt, to serve For the candied cacao nibs 150g cacao nibs, roasted 2tbsp maple syrup large pinch of salt For the cherry compote 200g fresh or frozen cherries 1tbsp maple syrup Preheat the oven to 170°C/Gas 3. Place the chocolate in a heatproof bowl with the olive oil and your chosen mushroom powder. Heat the milk in a saucepan and bring it to the boil, then pour the milk over the chocolate and stir until very well combined. The mixture will become progressively smoother as you continue to stir. Add salt and taste; depending on your chocolate, you may like to add a teaspoon of maple syrup for sweetness.

Pour the ganache into small glasses or ramekins and leave to set in the fridge for at least 3 hours. To make the candied cacao nibs, combine roasted cacao nibs, maple syrup and salt in a small mixing bowl and spread the mixture out on a baking tray. Bake for 30 minutes until they are roasted and crispy. Once they are ready, cool them and keep them in an airtight container for up to 1 month. Next, make the cherry compote. If you are using fresh cherries, halve and deseed each one. Place the cherries and maple syrup in a small saucepan over a medium heat and simmer for 10 minutes until they are soft and gooey. Set them aside as you bring everything else together. Once the ganache is set and cacao nibs are cool, top the ganache with the cherry compote, a spoonful of coconut yoghurt and the candied cacao nibs and enjoy. Recipe courtesy of Mind Food: Plantbased recipes for positive mental health by Lauren Lovatt, published by Leaping Hare, images Sara Kiyo Popowa

Salted caramel sticky toffee pudding Serves 8-10 250g dates

For the sauce

300ml oat milk

250g dark brown sugar

2tbsp ground linseeds

250g dairy-free cream

175g self-raising flour

200ml water

1tsp bicarbonate of soda

1-2 tsp salt

175g dark brown sugar

To serve

200ml vegetable oil

dairy-free ice cream

Preheat the oven to 160°C/gas 2 ½. Stone the dates and put them in the saucepan. Add the oat milk and linseeds. Gently warm for 3-5 minutes until thickened and the dates are soft. Measure the flour, bicarbonate of soda and sugar into a bowl and mix, breaking up any sugar lumps. Leave the date and oat milk mixture to cool slightly, then transfer to the blender or food processor and blend to make a smooth sauce. Add the oil and blitz again. Set aside. Measure the ingredients for the sauce into a medium saucepan. Set the pan over a low heat and leave for 5 minutes, stirring occasionally, until the sugar has dissolved. Tip the date mixture into the flour, whisking well to remove any lumps. Spread the batter over the base of the baking dish. To help spread the sauce over the batter, invert a dessert spoon over it and pour the hot sauce over the back of a spoon (don’t worry about it being a little messy!). Bake for 25-30 minutes, until the sponge is soft to the touch and wobbles slightly when you shake the pan. To serve spoon the pudding into bowls. Serve with big scoops of dairyfree ice cream. Recipe courtesy of BOSH! On A Budget by Henry Firth and Ian Theasby, published by HQ 50

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rude | listings

HEALTH STORE

Rude Health is the official magazine of the Irish Association of Health Stores, the professional trade association representing most health stores in the Republic of Ireland. To find your local store see our listings below

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

Horans Healthstore Lr Cork St, Mitchelstown Tel: 025 86868 Email: sandratbreen@horanshealth.ie

Health Matters Ashleaf Shopping Centre, Crumlin Cross, Dublin 12 Tel: 01 4550323 Email: info@healthmatters.ie

Natural Choice Paul Street Shopping Centre, Paul Street, Cork Tel: (021) 4251714 Email: info@natural-choice.com

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

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

Organico 2 Glengarriff Road, Bantry Tel: 027 51391 Email: darehannah@gmail.com Quay Co-Op 24 Sullivan’s Quay, Cork Tel: 021 317753 Email: sullivansquayshop@quaycoop.com Quay Co-Op Main St, Ballincollig Tel: 021 4875033 Email: ballincollig@quaycoop.com

Capabu Foods The Square, Millstreet Tel: 029 71764 Email: capabufoods@gmail.com

Quay Co-Op Main St, Carrigaline Tel: 021 4317026 Email: carrigaline@quaycoop.com

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

Roaring Waters Health Store 47 Main Street, Schull Tel: 028 27834 Email: wayfaringlisa@gmail.com

Clare

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

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

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

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

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

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

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

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

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

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

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

Loop De Loop Bank Place, Castletownbere Tel: 027 70770 Email: loopdeloop19@gmail.com

Carlow

Dublin

Healing Nature Roselawn Shopping Centre, Blanchardstown. Tel: 01 8235458 Email: info@healingnature.ie

Hudsons Wholefoods Main Street, Ballydehob Tel: 028 37565 Email: hudsonsfoods@gmail.com

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

The Natural Way 13 Letterkenny Shopping Centre, Letterkenny Tel: 074 9125738 Email: stores.thenaturalway@gmail.com

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

Horans Healthstore Patrick St, Fermoy Tel: 025 42938 Email: sandratbreen@horanshealth.ie

Killarney

Simple Simon The Diamond, Donegal Town Tel: 074-9723690 Email: tonirock@gmail.com

The Olive Branch Spiller’s Lane, Clonakilty Tel: 023 8835711 Email: theolivebranch04@gmail.com Well and Good Broderick Street, Midleton Tel: 021 4633499 Email: jbwellgood@gmail.com

Health Matters The Mill Shopping Centre, Clondalkin Tel: 01 4570303 Email: info@healthmatters.ie Nature’s Gold Avoca, Rathcoole Tel: 01 4580882 Email: info@naturesgold.ie Restore 67 Camden St, Dublin 2 Tel: (01) 4959847 Email: therestorecentre@gmail.com The Hopsack Unit 6A, The Swan Shopping Centre, Rathmines Road Lower, Dublin 6 Tel: (01) 4960399 Email: hopsack@iol.ie The Health Store Blanchardstown Shopping Centre Tel: 01 8222036 Email: info@thehealthstore.ie The Health Store Frascati Shopping Centre, Blackrock, Co. Dublin Tel: 01 278 8855 Email: info@thehealthstore.ie The Health Store Henry Street Tel: 01 685 9431 Email: info@thehealthstore.ie The Health Store The Square, Tallaght Tel: 01 4521181 Email: info@thehealthstore.ie The Health Store The Pavilions Shopping Centre, Swords Tel: 01 8404438 Email: info@thehealthstore.ie The Health Store Stillorgan Shopping Centre Tel: 01 2108608 Email: info@thehealthstore.ie The Health Store Liffey Valley Shopping Centre Tel: 01 6754450 Email: info@thehealthstore.ie

Donegal

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

Food For Thought 51 Upper Main St, Buncrana Tel: 074 9363550 Email: healthstorebuncrana@gmail.com

Whole Health Centre Ballybrack Shopping Centre, Ballybrack Tel: 01 2369746 Email: thewholehealthcentre@gmail.com www.rudehealthmagazine.ie

GET SOCIAL Follow us @RudeHealthMag for: • Top tips and expert advice for living a healthier lifestyle • Tempting desserts to share with family and friends • Reasons to take to your bike as the warmer weather beckons • Daily inspiration to keep you feeling happy and motivated

Galway Dr Clare Apothecary 9 Sea Road, Galway. Tel: 091 583260 Email: support@drclare.net Evergreen Healthfoods Mainguard St, Galway. Tel: 091 564215 Email: info@evergreen.ie Evergreen Healthfoods Eyre Square Shopping Centre, Galway Tel: 091 568843 Email: info@evergreen.ie Evergreen Healthfoods Galway Shopping Centre, Headford Road, Galway Tel: 091 568843 Email: info@evergreen.ie Evergreen Healthfoods Westside Shopping Centre, Westside, Galway Tel: 091 581008 Email: info@evergreen.ie Evergreen Healthfoods, Seapoint, Barna, Co Galway Tel: 091 867875 Email: info@evergreen.ie Evergreen Healthfoods An Fuaran, Mountain Road, Moycullen Email: info@evergreen.ie Evergreen Healthfoods Oranmore Town Centre. beside Tesco Tel: 091 787070 Email: info@evergreen.ie Healing Harvest Main St, Kinvara Tel: 091 637176 Email: sian.morgan@gmail.com Height of Health Dunlo Street, Ballinasloe Tel: 087 436 4344 Email: heightofhealth1@gmail.com Licorice Health Foods Unit 2, Patrick Street, Portumna Tel: 0909 75 9977 Email: licoricehealthfoods@yahoo.com Open Sesame Unit 6 Market Hall, Gort, Tel: 091 632778 Email: info@opensesame.ie

Horans Healthstore Clash, Tralee Tel: 066 715901 Email: sandratbreen@horanshealth.ie Horans Healthstore Manor West, Tralee Tel: 066 7181690 Email: sandratbreen@horanshealth.ie Milltown Organics Castlemaine Road, Milltown Tel: 066 976 7869 Email: marymilltownorganic@gmail.com

Kildare Healthy Living Centre 2 Duke St, Athy Tel: 059 8641535 Email: healthylivingathy@gmail.com The Health Store Whitewater shopping centre, Newbridge Tel: 045 434 250 Email: info@thehealthstore.ie The Healthy Way 2 Ralph Square, Leixlip Tel: 01 6244288 Email: helena@thehealthyway.ie

Kilkenny Food For Life, Green St, Callan Tel: 056 7725777 Email: catchina@outlook.com

Horans Healthstore William St, Listowel Tel: 068 24356 Email: sandratbreen@horanshealth.ie Horans Healthstore Central Point, Park Road, Killarney Tel: 064 662653 Email: sandratbreen@horanshealth.ie 54 rude health magazine

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

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

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

Roscommon

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

Natural Health Store 24 Market Cross, Kilkenny Tel: 056 7764538 Email: info@naturalhealthstore.ie

Sligo

Laois

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

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

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

Limerick

Eats of Eden Thomas St, Limerick Tel: 061 316693 Email: eatsofedenlimerick@gmail.com

Horans Healthstore Beech Road, Killarney Tel: 064 22581 Email: sandratbreen@horanshealth.ie

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

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

The Natural Way Main Street, Clarinbridge. Tel: (091) 776 800 Email: thenaturalwayclarinbridge@gmail.com

Horans Healthstore Lr Rock St, Tralee Tel: 066 7119418 Email: sandratbreen@eircom.net

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

Healthy Beings Elphin St, Strokestown Tel: 071 9634411 Email: tesscall@gmail.com

Dargans Healthfoods Cestletroy Shopping Centre, Limerick Tel: 061 339506 Email: jim@dargan.ie

Aquarian Health 23 Main Street, Cahersiveen Tel: 066 9481733 Email: suzan@aquarianhealth.ie

Waterford

Food for Life 43 Kieran St, Kilkenny Tel: 056776168 Email: catchina@outlook.com

The Health Store Unit 4, Briarhill Shopping Centre, Ballybrit Tel: 091 773688 Email: info@healthstoregalway.ie

Kerry

Mayo

Horans Healthstore The Square, Newcastle West Tel: 069 77784 Email: sandratbreen@horanshealth.ie Horans Healthstore 73 William Street, Limerick Tel: 061 319405 Email: sandratbreen@horanshealth.ie

Tipperary Healthy Haven 19 Liberty Square, Thurles Tel: 0504 58659 Email: healthyhaventhurles@gmail.com Healthy Vision Main Street, Roscrea Tel: 086 8477423 Email: shirleysheil@hotmail.com Horans Healthstore 80 Pearse Street, Nenagh. Co Tipperary Tel: 0858002985 / 06741258 Email: sandratbreen@horanshealth.ie

Full of Beans Unit 9, Georges Court Shopping Centre, Waterford Tel: 051 843653 Email: fullofbeanswaterford@gmail.com Full of Beans Unit 2, Ardkeen Shopping Centre, Dunmore Rd Tel: 051 844644 Email: fullofbeanswaterford@gmail.com Remedies 3 Sexton St, Abbeyside, Dungarvan Tel: (058) 45051 Email: http://remedies.ie

Westmeath Nuts & Grains Chapterhouse, Friars Mill Road Mullingar Tel: 044 9345988 Email: info@nutsandgrains.ie

Wexford Evolv Healthstore 2 Castle Hill, Enniscorthy Tel: 053 9236009 Email: evolvhs@gmail.com In A Nutshell 8 South St, New Ross Tel: 051 422777 Email: inanutshell8@gmail.com Natural Health Store 24 North Main Street, Wexford Tel: 053 9121613 Email: info@naturalhealthstore.ie Only Natural 1 Church Lane, Wexford Tel: 053 9123236 Email: business@onlynatural.ie Mrs Bee’s Healthy Options 3 Clonattin Road, Gorey Tel: 053 9481460 Email: rinabeechey1@hotmail.com

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

Wicklow Health At Hand 5 Lower Main St, Arklow Tel: 0402 41869 Email: healthathandshop@gmail.com Health Matters 25 Main St, Bray Tel: 01 2762669 Email: info@healthmatters.ie

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

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

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

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

Longford

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

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

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

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

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

Sonas Health Foods 9 The Square, Newcastle West Tel: (069) 78944 Email: info@sonashealthfoods.ie Nature’s Hand Unit 28, Crescent Shopping Centre, Dooradoyle Road, Limerick Tel: 061-228 888 Email: info@natureshand.ie

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