Rude Health Magazine September-October 2021 by JFN PRODUCTIONS

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Natural health at your fingertips – supported by Health Stores Ireland

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SEPTEMBER/OCTOBER 2021

Improve your family’s immunity Guide to natural men’s grooming The truth about organic foods Heart health advice

MAGAZINE

How to improve your strength and stamina Health store advice on improving your sleep Plant-based bakes for all the family

ISSN ISSN 2634-8918 2634-890X

Louise Cooney 'There’s no exercise I won’t try'

772634 99 772634

890005 891002

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

CHANGE CAREER

Train to become a… + Nutritional Therapist + Herbalist E R U T C E L E E FR Scan below + Acupuncturist + Homeopath + Naturopath Postgraduate & Short Courses Part-time studies NEW

Study in class or Online

Colleges in Dublin, Cork, Galway, Belfast and in the UK

01 878 8060

EDUCATION AWARDS 2021

Best College

2021

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welcome

RUDE NEWS 4 Health news: the latest in health news and events 10 Rude reviews: health store staff test the products they sell 16 Rudimentaries: great advice during Irish Heart Month 36 Rudimentaries: how to improve your family’s immunity

to the September/October issue of Rude Health, the official magazine of the Irish Association of Health Stores. This issue we talk to Irish lifestyle blogger Louise Cooney about her love of exercise, and get advice on how to improve your strength and stamina in the gym. We have advice on how to improve your family’s immunity, and have a happier heart plus our guide to kids’ health. We have health store expert advice on getting a better night’s sleep, the truth about organic foods and men’s personal care products. 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 November/December 2021 issue in late October. Lucy Taylor | Editor lucy.taylor@rudehealthmagazine.ie

FREE PRIZE DRAWS 8 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 14 COVER STORY: Celebrity health: blogger Louise Cooney on her love of exercise 20 Rude fit: Rude Health fitness experts on how to improve your strength and stamina 30 Rude looks: a guide to men’s body and personal care

46 Feature: your guide to how to keep kids of all ages healthy

RUDE FOOD 50 Food: the truth about organic foods 54 Recipes: plant-based bakes made easy

ASK THE EXPERTS 24 Expert Q&As - our experts answer your questions 40 Health store help: Independent health store advice on getting better sleep

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

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Let’s do it together! I reckon that getting back to the routine of the school year probably has never been this wished for! Summer holidays are long enough, but with the last two school years so disrupted by lockdowns everyone is waiting for a year to run ‘as normal’. Some of you may be embracing the hybrid working week, while others are continuing to work from home, and all while real, live connection is returning to our lives. Getting out and about now is really so important after this whole experience. Some of you might feel nervous and cautious, while others have been chomping at the bit. Whatever about the novelty of being able to meet friends in a restaurant or pub, we should now focus on the everyday opportunities to recalibrate our social selves. With more and more reopening of local facilities, services and activities we can look with fresh eyes at opportunities to ‘join in’, where we might have taken such possibilities for granted before. Think local libraries, community centres, volunteer groups, charity shops, art and cultural centres, yoga and fitness studios – places where activities are returning now and where people can do things together. This spending of time out-and-about in your local town is important. The sense of belonging that this brings is something that we all need to foster as we reintegrate back into our communities. Your local Health Stores Ireland member stores are places run by individuals who are committed to the ideals of healthy lifestyles, and not just through organic wholefoods, sustainable bodycare, household goods or wide supplement ranges. They are the kind of people who understand the far-reaching importance of living whole and balanced lives – this is at their core. They are committed also to the importance of a vibrant community. As everywhere opens up keep an eye out for events and activities happening or advertised in your local Health Stores Ireland shop.

Martha Brennan

Health events September

October

Irish Heart month 1-30 September Irish Heart Foundation www.irishheart.ie

Breast Cancer Awareness Month October www.cancer.ie

World Car Free Day 22 September www.worldcarfree.net

National Breastfeeding Week 1-7 October www.breastfeeding.ie

Positive Ageing Week 27 September – 1 October www.ageaction.ie

What’s in season in September & October? A wealth of vegetables including: aubergine, broad beans, broccoli, lettuce, cabbage, carrots, cauliflower, celery, kale, marrows, mushrooms, peppers, potatoes, radish, scallions, spinach, swedes, turnips, mint, parsley, sage, thyme, cooking apples. At the end of season: cucumbers, mange tout, tomatoes. Coming into season: Brussels sprouts, lollo rosso, parsnips and eating apples.

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

The IAHS is proudly supported by our Association Partners

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A Healthy Immune System is your Best Defence Vitamin D (Supports Immune Health1) | Zinc (Immune Function1) Bee Propolis Extract | Vitamin A (For Immune Health1) | Selenium (Immune Function1) Vitamin C (Supports Immune System1) | Black Elderberry Extract

Exclusive to health stores Vitamin A, Vitamin C, Vitamin D, Zinc and Selenium contribute to the normal function of the immune system

For further information call 01 8600 444 or visit www.aspire2.ie

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BOOK REVIEWS THE NEW MEDITERRANEAN DIET COOKBOOK

THE NEW

MEDITERRANEAN DIET COOKBOOK THE OpTimal KETo-FriENdly DiEt THat Burns FaT, PrOmOtEs loNgEvity, anD PrEvEnTs CHroNiC DisEasE

Slajerova Norwitz ✦

✦

DeLauer Kashid

Martina Slajerova ✦ Thomas DeLauer Dr. Nicholas Norwitz ✦ Rohan Kashid

Why is vitamin D important?

10-Minute Sourdough By Vanessa Kimbell Sourdough bread is really nutritious, but it has a reputation for being tricky to make. This book contains easy to master no-knead sourdough recipes for a tin loaf, cake, ciabatta and pizza plus helpful Q&As and trouble-shooting advice. Kyle Books

by Michelle Sanchez Naturopath, Nutritionist and Medical Herbalist for CNM College of Naturopathic Medicine. Vitamin D is known as the ‘sunshine vitamin’, although, it’s not strictly a vitamin (it’s a hormone) as it can be synthesised on the skin when the body is exposed to sunlight. Vitamin D is an essential nutrient for bone and muscle health, the immune system, gut health and blood sugar metabolism. The body creates vitamin D on the skin when exposed to direct sunlight; the ultraviolet B (UVB) rays from the sun stimulate vitamin-D receptor cells in the skin that trigger a chemical reaction in the body, enabling it to produce vitamin D3. In Ireland, people can top up their vitamin D levels during spring and summer from late March until late September. Vitamin D levels tend to dip during the winter months due to the darker days and less sunlight exposure. Experts recommend short bursts of unprotected sun exposure (around 5-10 minutes), a few times per week for fairer skin types, in order to maintain vitamin D levels. For those with darker skin tones, it can take three to six times longer to produce the same amount of vitamin D3 due to their skin pigmentation. It’s also possible to obtain vitamin D from food sources, although it’s difficult to get enough of it from diet alone. There are two types of vitamin D food sources: D2 (ergocalciferol D2) from plant sources which is found in sun-exposed mushrooms and D3 (cholecalciferol D3) from animal sources found in cod liver oil, oily fish and egg yolks.

SIMPLE ONE-POT AND ONE-PAN PLANT-BASED RECIPES

DUSTIN HARDER CREATOR OF THE VEGAN ROADIE AND AUTHOR OF EPIC VEGAN

BOWLS OF BLISS

“As someone who prefers to eat all of her meals in bowl form, I couldn’t be happier to get my hands on Kelli Foster’s Buddha Bowls. From the bowl being an actual vegetable, as in her winter squash breakfast bowls, to a hot bowl of pho with sweet potato noodles, each recipe leaves your taste buds and belly satisfied. I can’t wait to cook my way through Buddha Bowls!”

— ALI MAFFUCCI, author of Inspiralized and Inspiralized & Beyond

Buddha Bowls

Buddha bowls, sometimes called “bliss bowls,” “nourish bowls,” or “power bowls,” are the ultimate one-dish meals. You start with a base of whole grains, rice, noodles, or legumes; load on a generous assortment of cooked or raw vegetables; and top with a boost of protein and a dressing, sauce, or broth. It’s an easy, healthy meal you can have for breakfast, lunch, dinner, or, if you like, all three! Kelli Foster, who writes about food for the popular website The Kitchn, serves up in these pages an amazing variety of Buddha bowl ideas, all vibrantly colored, alive with flavor, and oh-so-comforting to eat.

Plant-Based

BUDDHA BOWLS 100 NOURISHING ONE-BOWL VEGAN MEALS

“If you don’t already believe everything tastes better in a bowl, Buddha Bowls will convince you. From Golden Milk Chia Seed bowls for breakfast to Super Green Quinoa or Masala Chickpea bowls any time, Foster’s bowls are colorful, healthful, and soulful—as all bowls should be.”

— MOLLY WATSON, author of Greens + Grains and Bowls!

“We will be getting a short blurb from Andrea Nguyen. We’ll edit it down to two not-too-long sentences, maybe about this long.”

— ANDREA NGUYEN, author of The Banh Mi Handbook and The Pho Cookbook

EAN

— SUMMER RAYNE OAKES, Certified Holistic Nutritionist and author of SugarDetoxMe

CNM trains successful practitioners in a range of natural therapies. Voted Best College/University in the 2021 IHCAN Education Awards.

EDUCATION AWARDS 2021

Learn more at: www.naturopathy.ie 6

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Kelli Foster is a food writer and editor for The Kitchn, which more than twenty million people visit each month. A graduate of the French Culinary Institute, she lives in New York City.

FO S T E R

“Buddha Bowls is the way I like my meals: simple, nourishing, and fresh. Each bowl is a delight to the eye as well as the tummy—making it that much more of a joy to prepare, whether for yourself or for your family.”

ISBN: 978-1-55832-915-7 $22.99 US | £14.99 UK | $29.99 CAN Visit QuartoKnows.com Follow us on

The New Mediterranean Diet Cookbook byMartina Slajerova, Thomas DeLauer et al. The Mediterranean diet has long been touted as one of the world's healthiest diets. In this approach, instead of leaning heavily toward red meat, bacon, and butter to hit the required fat macros, fat is sourced from fish oils and plant sources such as olive, nut and coconut oils. The result is a diet that supports the gut and microbiome, is anti-inflammatory, anti-ageing and nutrient-dense. Fair Winds Press

Kelli Foster

AUTHOR OF BUDDHA BOWLS

Epic Vegan Quick and Easy by Dustin Harder A cookbook of simple one-pot and one-pan vegan meals. This book tells you how to create your own masterpieces by adding exciting flavours and textures. No matter where you are on your food journey, the collection of epic recipes in this book will serve as your road map to enjoying flavour-packed, plant-based cooking. Fair Winds Press Plant-Based Buddha Bowls by Kelli Foster These vegan Buddha bowls feature delicious grains from oats, barley, quinoa and rice, to the newly popular amaranth, freekeh and farro, along with all manner of noodles, greens like spinach, chard and kale, as well as garlic, ginger, lime, tamarind and lemongrass. Plus protein-rich ingredients like tofu, tempeh, nuts and nut butters, chia, hemp, and chickpeas. Harvard Common Press The Autoimmune Protocol Reintroduction Cookbook by Kate Jay The AIP diet is quickly gaining ground as the top health-supportive diet for autoimmune conditions. To follow this elimination diet, inflammatory foods are removed for 30-90 days. After the elimination period, the foods are then reintroduced in four stages to see if they can be tolerated. This book shows you how to successfully implement and track the reintroduction of inflammatory foods through all four stages with appropriate recipes and food lists. Fair Winds www.rudehealthmagazine.ie

Omega-3 linked to longer lives A study published in The American Journal of Clinical Nutrition involving the Hospital del Mar Medical Research Institute (IMIM), in collaboration with The Fatty Acid Research Institute in the United States and several universities in the United States and Canada has found that subjects who had high levels of omega-3 levels in their blood erythrocytes (red blood cells) as a result of regularly including oily fish in their diet, had an increased life expectancy of almost five years. Scientists analysed data on blood fatty acid levels in 2,240 people over the age of 65, who were monitored for more than 10 years.

Wholegrains good for your heart health

A study published in the Journal of Nutrition has examined how whole- and refined-grain intake over time affects waist size, blood pressure, blood sugar, triglyceride, and HDL (‘good’) cholesterol, which are risk factors for heart disease. Researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University collected data on 3,000 participants who were in their mid-50s. The study found that in every four year period, waist size increased by an average of over 1 inch in people who had a low intake of wholegrain foods compared to about ½ inch in people who had a high intake. Study participants who ate less wholegrains also had greater increases in blood sugar levels and blood pressure. Wholegrains contain more dietary fibre which helps you to feel full for longer, as well as magnesium, potassium and antioxidants. When wholegrains are milled many of the nutrients are removed, leaving only the refined grain behind.

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

Available In All Good Health Food Shops An Independent Irish Company Est. 1984 www.atlanticaromatics.com

rude | win

WIN! Fantastic natural health products

WIN!

LIPOSOMAL VITAMIN C Biomax Vitamin C LIPOSOMAL®, is a clinically tested, non-acidic, non-GMO, European sourced Vitamin C, Quali-C®, which is also encapsulated in all-natural liposome technology. It is a gentle, gut-friendly form providing superior bioavailability and maximum absorption for even more vitamin C in the body! Suitable for diabetics and vegetarians and is sugar, soya, gluten and preservative free. We have 3 worth €28.50 to be won.

WIN!

PURE-CASTILE LIQUID SOAP Keep skin healthy and moisturised with the bright, sweet-floral aroma of Dr. Bronner’s cheerful new Cherry Blossom Pure-Castile Liquid Soap! These are preservative and petroleum-free products made with Fair Trade ingredients and organic oils, with a soft, smooth lather that won’t dry skin. Ecological, vegan and cruelty-free! Biodegradable in post-consumer recycled bottle. We have 3 240ml liquid soaps to be won worth €10.95 each. Free code: RH-SEPT-OCT-DRBRONNERS

WIN!

Free code: RH-SEPT-OCT-COYNE

WIN!

ADVANCED MULTIVITAMIN Terranova’s new Advanced Synergy Multivitamin is a comprehensive phytonutrientrich multivitamin and mineral formula that takes synergy to an even higher level. This ‘next generation’ formulation combines an intensely synergistic 9 ingredient Magnifood Complex with a wide array of potent coenzymes and a wider range of phytonutrients. We have 5 bottles of 50 capsules worth €21.50 each to be won. Free code: RH-SEPT-OCT-TERRANOVA

CBD OIL

Hempture CBD oil is made from organically grown cannabis plants. This 100% natural, organic and high concentration raw CBD oil contains the full-spectrum of cannabinoids. Hempture CBD oil and its packaging is produced in Ireland. No artificial colours, aromas, or preservatives are added and it is made without parabens, artificial dyes, scents, and is free of toxins and heavy metals. We have 5 10ml oils to be won worth €129 each. Hempture CBD is IIHA approved and lab tested by EIRLAB. Free code: RH-SEPT-OCT-HEMPTURE

WIN!

VITAMIN D ORAL SPRAY The Better You award-winning range of Vitamin D Oral Sprays have been specially formulated to deliver vitamin D directly through the mouth for optimal absorption. We have two Better You Vitamin D family packs to be won worth €30 each – this includes D3000 Vitamin D Oral Spray, D1000 Vitamin D Oral Spray, D400 Junior Vitamin D Oral Spray and DLux Infant Vitamin D Oral Spray. Free code: RH-SEPT-OCT-BETTERYOU

HOW TO ENTER WEB: Just visit www.rudehealthmagazine.ie and enter your details and the Free Draw Code (such as RH-SEPT-OCT-HEMPTURE). EMAIL: Or email win@rudehealthmagazine.ie with the Free Draw Code (eg RH-SEPT-OCT-HEMPTURE) 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: 31st October 2021

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THE AUTUMN EDIT Fall in love with these natural and organic beauties

Organ(y)c has you covered when it comes to your time of the month. Organ(y)c’s Moderate Flow Sanitary Pads are made using only 100% organic cotton and contain no irritating substances such as SAP’s, bleach, cellulose or plastics (which are common in most conventional sanitary pads). The soft wings keeps the pad in place however you move and gives protection and confidence when you need it the most. www.organyc.ie | €4.65

The lavera Basis Sensitiv All-Round Cream has an ultra-rich, creamy formula that will provide intensive care for your skin during the colder months. Enriched with organic shea butter and almond oil, this cream is exceptionally good for nourishing the drier areas such as knees, elbows and feet. The vegan, gentle on-theskin formula will protect the skin from drying out and leave it beautifully soft, smooth and supple with a light fresh scent. www.lavera.ie | €9.95

As we transition into the autumn months its time to give your complexion a boost with the lavera Pure Beauty 3-in-1 Wash Scrub Mask. This multi-talented, all-star product will deeply cleanse and regulate the skin whilst removing dead skin cells, regulate sebum, reduce shine and combat blackheads for an incredible soft and radiant complexion. www.lavera.ie / €10.95

With the benecos It-Pieces Pretty Cold Palette you can create the perfect glam look for special occasions or a more natural day time look. This palette contains a highlighter, a blush and four eyeshadow shades, all made using skin-loving natural and organic ingredients, to conjure up your look. The tray is refillable, perfect for mixing matching your favourite benecos It-Pieces, let your imagination run wild! www.bencos.ie / €24.95

Ben & Anna Vanilla Orchid Deodorant has a delicately sweet scent that will keep you smelling fresh throughout the autumn months. Containing specially selected natural and pure vegan ingredients that provide optimal protection against sweat, such as arrowroot and bicarbonate of soda, that absorb wetness and unpleasant odours while also caring for the skin. Eco-friendly packaging made from 100% recycled paper make these gems not only good for your skin and overall well-being but great for the planet too! www.benandanna.ie / €11.45

rude reviews

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

Vitamin B complex Róisín says: “B vitamins have been my non-negotiable supplement since I discovered them. Macanta Vitamin B Complex is perfect for anyone who is always on the go and can feel frazzled. It’s a beautiful Irish product that makes me feel calm, organised and on top of things.”

Ashwagandha tonic Fionnuala says: “Being a busy working mum of two boys, stress is part of my daily life, so I find Wild Nutrition Ashwagandha Plus a must-have. It helps reduce my cortisol levels and I feel a lot less stressed.”

Collagen powder Amy says: “My number one product has to be Planet Paleo Pure Collagen powder. My favourite is the Keto Coffee – coffee, collagen and MCT oil all in one. It’s bulletproof! The whole range is great – the chocolate one, the beauty one, and the plain one.”

Body powder

Acting store manager (maternity) Abbie Wing, and sales assistants Roisin Malone, Fionnuala Hayes, Amy Taylor and Clare O’Neill from Open Sesame in Ennis, Co Clare test a turmeric supplement, collagen powder, coconut butter and ashwagandha tonic

Clare says: “I love Dr Hauschka Silk Body Powder. I wouldn’t be without one in my home. It’s anti-fungal, anti-bacterial and can be used for a wide variety of ailments such as nappy rash, athlete’s foot, sores and, especially at this time of year, any type of itch such as insect bites, psoriasis or eczema. It’s also great as a deodorant.”

Coconut butter

Store open Monday to Saturday 9am-6pm

Róisín says: “Biona Coconut Bliss is a sweet, silky high fat snack that’s just one ingredient – puréed coconut. Coconut Bliss is exactly what it says on the tin. Its sooooo good straight from the jar.”

Turmeric supplement

Whey powder

Abbie says: “One Nutrition Turmeric Max is one of my favourite turmeric supplements. It’s an incredible natural anti-inflammatory, easy to take and gentle on the stomach. My lower back and knee pain reduced massively in the first week. Impressive results!” 10

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Abbie says: “All six flavours in the Flexi Nutrition Whey range are gorgeous – chocolate peanut butter is definitely my favourite. Perfect in smoothies, protein balls or a sneaky shake in the afternoon to ward off the afternoon slump. There’s always a tub in my kitchen.” www.rudehealthmagazine.ie

Left to right: Michelle, Nichola and Kim This issue store owner Gerald Colfer, store operative Kim Eustace, nutitional therapy student Emma Murphy, nutritional therapist Nichola Forrest, store operative Tracy Rowe and nutritional therapist Michelle Cooney from Only Natural, Church Lane in Wexford town review a detox blend, vitamin C, pea protein and matcha green tea

Matcha green tea Gerald says: “With vastly more antioxidants than regular green tea I couldn't start my day without a cup of Koyu Matcha green tea. I love its pleasantly bitter flavour and the energy lift it gives me in the morning. It’s also a versatile addition to smoothies, baking and even ice cream.”

Stress support Kim says: “Nutri Advanced Megamag Calmeze Powder is my bedtime ritual. I find it really relaxes me before I go to sleep as I sometimes find it hard to switch off, I also find my quality of sleep is much better when I take it as I don’t wake up in the night.”

At the heart of your community

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Project #GuaranteedHealthy

NEW

Vitamin C Emma says: “I actually look forward to taking YourZooki Liposamal Vitamin C in the morning as it’s so tasty! It’s so handy too - I just throw it into my bag and take it at work or on the way. This is my second month taking it and I’ve noticed my skin is brighter and obviously it’s great for immune health too.”

Pea protein powder Nichola says: “I use Nuzest Clean Lean Protein postworkout blended with berries and oat milk. I sometimes find pea protein a bit gritty in texture, but this one is tasty and smooth and very gentle on my digestion.”

Edamame spaghetti Tracy says: “Explore Cuisine Edamame Spaghetti has become a weekly staple in our house. It's vegan, organic, gluten-free and high in protein. Enjoy with any of your usual spaghetti dishes, but our favourite is avocado, basil and fresh lime blended into a sauce ... yummy.”

Farm to shop Kefir, Yoghurt, Goat Cheese

Detox blend Michelle says: “Wild Nutrition Total Cleanse Complex is my go-to when I’m starting to feel a bit sluggish and feel like my liver and digestion need a bit of support. Within a couple of weeks my energy has increased, my skin and eyes are brighter and even my thighs are a bit more toned.”

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Irish Association of Health Stores

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TRY THESE!

... from your local health food shop!

Soothing intimate care gels Proper daily care plays a major role in the prevention of intimate infections. It provides a sense of confidence and comfort. YOPE’s Aloe and Liquorice Natural Intimate Care Gel soothes and moisturises thanks to natural active ingredients such as aloe juice, liquorice extract, jasmine hydrolate, allantoin and panthenol. Their Geranium and Cranberry Natural Intimate Care Gel helps to protect against infections. Geranium hydrosol supports resistance to irritation and infections while cranberry extract soothes and accelerates epidermis regeneration. Plantain extract and panthenol have a soothing effect. www.yopeme.com

Time to think outside the cup OrganiCup is evolving from a period care company to a sustainable care company, hence the change of name from OrganiCup to AllMatters. The company has fought stigmas and taboos with a menstrual cup and an engaged community. It has replaced the need for disposable products that harm our bodies and our environment. The OrganiCup taught us that small changes make a big impact – AllMatters and its new product launches are the continuation of that. www.allmatters.com

Support your immune system Immune health has never been more important. Give your immune system some extra support with A.Vogel’s Immune Support. Immune Support is an excellent source of naturally occurring, plant-sourced vitamin D obtained from Reindeer lichen. Combined with vitamin C, Nasturtium and zinc, these vital nutrients and vitamins help to support the normal function of the immune system. Convenient one-a-day tablet. Suitable for those aged 12+. RRP €16.99. www.avogel.ie

Tired of not sleeping? Made from extracts of freshly harvested Valerian root and hops, A.Vogel Dormeasan® ValerianHops oral drops can be taken half an hour before bed to help in the quest for a restorative good night’s sleep. A.Vogel Dormeasan® Valerian-Hops oral drops is a traditional herbal medicinal product used to aid sleep exclusively based upon long standing use. Always read the leaflet. RRP €11.99. www.avogel.ie

Vegetables from the sea Clearspring recently expanded its Sea Vegetables offering with a new Organic Atlantic range. Sustainably sourced from the Atlantic Ocean, it includes Organic Atlantic Agar Flakes, Dulse, Sea Salad, Wakame and Sea Spaghetti. The range is being launched in innovative sustainable packaging, with a home-compostable inner bag and recyclable outer carton. www.clearspring.co.uk 12

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Liposomal vitamins for immune support Try this gut-friendly Vitamin C+D3+K2mk7+Zinc all packed into liposomal form for the highest absorption! Vitamin D contributes to the normal function of the immune system and to the maintenance of normal bones and muscle function. K2 helps to regulate blood clotting and is key for strong immunity, healthy skin and eyes. Zinc plays a key role in your body’s immunity to bacteria, viruses and fungi. Irish made. sunflowerliposomes.com

For fresherfeeling skin Announcing the much-awaited relaunch of Kinvara Skincare’s Elemental Exfoliating Powder! This gentle, marine-based formula removes dulling, dead skin cells to leave your skin feeling fresh. The superfine powder activates upon contact with water and washes off completely, leaving no annoying grains. The product is microbead-free and available in health stores for just €34.95. www.kinvaraskincare.com

Refreshing, invigorating and natural 100% natural and free from harsh synthetic ingredients, the Vetiver & Citrus Natural Deodorant Spray from Salt of the Earth is effective against body odour and kind to skin. Approved by the Vegan and Vegetarian Societies, this refreshing, invigorating natural deodorant is also cruelty free. saltoftheearth.uk

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rude | celebrity

“I’ll try any

EXERCISE CLASS!” Louise Cooney is a fashion, lifestyle and travel blogger from Limerick. She has won Best Fashion Blog in the Blog Awards Ireland, been awarded a U Magazine 30 under 30 award in the fashion industry category and in 2019 she was awarded Most Stylish Online Influencer at the VIP Magazine Awards. Living in New York, Louise moved back to the family home in Limerick during lockdown and has now moved to Dublin. Photos: Marc O'Sullivan

WHAT EXERCISE DO YOU DO TO KEEP IN SHAPE? I do just about everything – I really like to mix it up. There is no class I wouldn’t try. I am really happy that the gyms are back open and I am able to lift weights again. I have booked in to do Pilates in the studio and am excited to be with other people and interested to see whether I have been doing it right at home while the gyms were closed. During the lockdowns I did live online HIIT, Pilates and boxing sessions. I have a smartwatch which tells me whether I am meeting my exercise targets, and my sister and I would often have danced around the living room to make sure we are active enough. I got into running outside during lockdown which I really loved. 14

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WHAT SORT OF FOODS DO YOU EAT TO STAY HEALTHY? I was lucky enough to have a really balanced diet with three meals a day when I was growing up, so I have good habits that way. There is nothing I wouldn’t eat and I love a colourful plate and to get my fruit and vegetables in. For breakfast I might have coffee and porridge, for lunch it is usually a salad with some form of protein or a brunch style dish. For dinner I would eat meat or fish, a variety of vegetables and some carbohydrates. I am not a big snacker because I eat so well, and normally feel satisfied from the nutrients in my three main meals, but if I have been exercising a lot, I might have a rice cake with peanut butter or some fruit and honey. I love berries, and pineapple and mango in the summer. I like drinking orange juice, but not too much as I have to look after my teeth too! DO YOU TAKE ANY SUPPLEMENTS? I have been taking Cleanmarine for Women for about eight months and have really noticed a difference. It is designed for women aged 15-40 and gives me what I need to maintain hormone balance in just two capsules a day. I’ve learned a lot recently about how hormones can impact your mood, skin and energy levels, so looking after my hormone health has been important to me. Cleanmarine For Women contains vitamin B6, which contributes to the regulation

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of hormonal activity and the reduction of tiredness and fatigue; and vitamin B2 which contributes to the maintenance of normal skin. DO YOU VISIT HEALTH STORES? I love health stores – I go in to buy organic foods and pick up magazines like Rude Health. I like to educate myself about healthy foods and products. I look for clean ingredients with recyclable and compostable packaging, and health stores are good for selling these kind of products. I like beauty products with rosewater and tea tree oil. I buy peppermint tea and would put relaxing essential oils on my wrist or in a diffuser which makes me feel like I am in a spa.

DO YOU HAVE ANY TIPS FOR RUDE HEALTH READERS? Try to have a balance and stay active – have everything in your life in moderation. Do something active that you enjoy, and that keeps your body moving. Pay attention to how you are feeling – your body may need nutrients that you don’t realise.

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Rudimentaries

TAKE

HEART

There’s never a bad time to take a look at your heart health and how you can make dietary and lifestyle changes. Rude Health magazine gets some expert advice for Irish Heart Month

“H

eart disease is the most common cause of death in the western world, including Ireland, and though it’s often associated with men, post-menopausal women have an equally high chance of developing heart problems,” says Jill Bell from health store Well and Good in Midleton, Co Cork. “Women can experience different symptoms to men and these can sometimes be put down to depression or hormonal issues. Breast cancer is in all our minds, but in fact heart disease is seven times more likely to see us out, and it goes without saying that prevention is better than cure.” “Heart, or cardiovascular, disease is quite prevalent in the Irish population,” says Gerald Colfer of health store Only Natural in Wexford. “In today’s fast paced life, where people can be subjected to unhealthy processed foods, stress and sedentary lifestyles early signs of cardiovascular disease may manifest such as raised blood pressure and high cholesterol levels.” PREVENTION BETTER THAN CURE “Maintaining a normal body weight and taking part in regular physical activity has been proven to reduce the risk of prevalent diseases like metabolic syndrome, type two diabetes and heart disease,” says Gerald Colfer. “Maintaining control of stress levels and good quality sleep have positive impacts on weight and blood pressure.” “Smoking and alcohol are trouble makers, whereas eating a healthy diet along with regular exercise and reasonable body weight can help to reduce raised blood pressure, high levels of ‘bad’ cholesterol (LDL) and raised triglyceride levels,” says Jill Bell. “The body produces cholesterol when blood sugar and insulin levels rise as a result of eating refined carbs, sugars 16

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and the wrong fats. By reducing the intake of these foods and alcohol, excess body weight will drop as will triglyceride and cholesterol levels. Some experts maintain that raised cholesterol isn’t the best predictor of heart disease. They say that homocysteine, an amino acid produced in the body, can cause blood clots and damage artery walls. Homocysteine can successfully be controlled by diet and supplementing with B vitamins.” THE MEDITERRANEAN DIET “Certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease,” says Jill Bell. “The Mediterranean diet, with good (olive) oil, salads, lots of colourful vegetables, berries, plenty of fish, raw garlic, less meat, fewer starchy processed foods and salty, sugary snacks, is just what the doctor ordered. Add to that leafy green vegetables such as kale and spinach high in vitamin K

and nitrates, wholegrains such as oats, brown rice and barley, nuts and seeds such as flax, chia and pumpkin, plus a square or two of dark chocolate and a cup of green tea.” “The Mediterranean diet is rich in vegetables, olive oil, wholegrains, fruits, nuts, spices and herbs with a moderate amount of poultry and fish,” says Gerald Colfer. “Reduce or avoid processed foods, red meat, dairy, alcohol and refined carbohydrates. This alone can make a great difference.”

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Rudimentaries

SUPER HEART SUPPLEMENTS: Amino acid L-Arginine – can help lower blood pressure and help protect against heart disease. Cayenne – opens up the cardiovascular system and makes it easier for blood to flow through the blood vessels, helping to lower blood pressure. Chromium – helps maintain normal blood sugar levels. Green tea – a relaxing drink thought to be helpful in controlling cholesterol. Hawthorne – as a tea or tincture, is an effective and gentle modulator if the heart is either over- or underperforming. Potassium – as a food supplement can be very effective in reducing blood pressure. Sterols and stanols – found in nuts and grains, these compounds help control cholesterol levels. Also available as supplements. STRESS AND YOUR HEART “From time immemorial humans have sensed the connection between the heart and emotions,” says Jill Bell. “Think heart-broken, downhearted, heartache, change of heart, halfhearted. It’s known now that the amygdala, the part of the brain that deals with stress, can signal the production of extra white cells in the body which promotes inflammation of the arteries. Deep belly breathing, yoga, exercise and lifestyle changes can have a profound effect on stress levels and heart health, and supplements such as passiflora, l-theanine, rhodiola, Siberian ginseng and others can be very helpful.” NATURAL SUPPLEMENTS “To maintain a healthy heart the number one supplement we recommend is fish oil, either in capsule of liquid form,” says Jill Bell. “It has the effect of thinning blood, thus easing pressure on the heart. Garlic, the most widely used medicinal herb in the world, has a similar effect. To help regulate cholesterol production lecithin derived from soya is useful, as are vitamins C, B3, B6 and B12, and red yeast rice. Magnesium provides vital support to the heart muscle as

well as for the nervous system when dealing with stress and, along with fish oil, works well to stabilise blood pressure.” “Omega-3 fish oils (EPA and DHA rich) are anti-inflammatory and can reduce cardio metabolic risk factors such as blood pressure,” says Gerald Colfer. "I also recommend: Co-enzyme Q10 strengthens heart muscle and can improve a variety of heart conditions by decreasing oxidative stress. Soluble fibre reduces cholesterol absorption in the intestines by binding with cholesterol so it is excreted. It can be found in psyllium powder, oats, legumes, flaxseeds and fruits such as apples and prunes. Plant sterols are similar in structure to cholesterol, they seem to block the absorption of cholesterol from the intestines. Artichoke seems to work by limiting the synthesis of cholesterol in the body, but also by boosting bile flow which may increase cholesterol excretion. So if, like many Irish people, you feel your heart disease risk factors are high, don’t despair. Start with a little work on diet and lifestyle to move things in the right direction and use supplements appropriately to reap all the benefits of a healthy heart.”

“Your average heart pumps more than 2,000 gallons of blood in 24 hours, so little wonder this muscle needs exercise, like any other muscle in the body. The nearer normal your blood pressure the more efficiently your heart can work.” Jill Bell

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Rude | fit

Strong motion How to improve your strength and stamina with tips from Rude Health’s fitness experts

Sylvia Diaz, founder of Fit with Sylvia, is a fitness and health coach. She helps busy professionals get healthier and fitter, runs online fitness dance classes and also works as a digital content creator

trength and stamina will help us perform an activity without feeling fatigued or exhausted. Stamina is the energy that allows us to make a physical or mental effort for prolonged periods of time. Increasing our stamina will help us endure discomfort or stress when we’re active. So how can we boost our stamina and strength? Cardio activities along with resistance training are the types of workouts that we should add to our 20

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routine. If we only focus on cardio, like running or cycling, that’s simply a part of endurance-building that allows us to go further, so we need to build muscle to help absorb the impact that would otherwise put stress on our joints. However, if we focus too much on just building muscle without improving our cardiovascular system, we might feel more tired after a few repetitions within a set. Although most people split their routine into strength day and cardio day, combining both workouts gives us the advantage of working different muscles, and that will improve our heart and cardiovascular system. For example, instead of cycling or running for one hour, leaving the weights for another day, follow a program combining different types of exercises where you can build both strength and stamina. For example: bench press, immediately followed by push-ups, then jumping jacks and repeat.

Another good example: Skipping rope for a minute, followed by squats and sit-ups. Repeat. www.fitwithsylvia.com Instagram: @fit.with.sylvia

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Strength and stamina are built up over time and if you’re just getting into exercise after a long break, your lack of stamina can feel a little intimidating as you might feel yourself get tired after just a few minutes.

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However, even after two weeks of regular exercise you’re likely to improve so it is one of the things that you can actually change pretty quickly as you go. If you’re lifting or doing exercise with weights start off with something low like 2kg and work your way up. As soon as you’re finding something too easy, give yourself an upgrade. The only way you’ll get stronger is by challenging yourself. And that’s the same if you’re trying to increase stamina. If you’re going for runs, start off with a 2.5km run and work up each week. This is what marathon trainers do to help prepare themselves for the big day, and while you’re probably not training for a marathon it’s the same idea – pushing yourself to run further or faster, strengthening your lungs and muscles as you go.

When it comes to what you eat, try eating more proteins like lean meat, fish, chicken and eggs. While some sugars in things like fruits can help you, avoid sugars and wasted calories found in junk food. Foods like peanut butter are also great at building stamina. Mix your exercise up so that your body doesn’t get used to a set routine and stick to the same level of strength and stamina. So, try walking, cycling, swimming, running or online workouts so that you have a real diversity thrown in. Jemma’s Health Hub is an online community providing regular workouts four times a week. Check out www.jemmashealthhub.com

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Rude | fit

Alan Williams of Alan Williams Training

Here are my tips for improving strength and stamina: Progressive overload To develop strength, it is crucial that we are giving the body a reason to adapt and change. So many people go to the gym every day, but don’t really see much in the way of results. Why? They’re simply not putting sufficient stress on the body. They’re doing the same workout each time. Lifting the same weight. Performing the same amount of reps, at the same tempo. Taking the same rest time. Doing the same exercises, in the same sequence. Nothing ever changes. The body became comfortable long ago.

Sinéad McLoughlin is a personal trainer and fitness instructor based in Kinvara, Co. Galway. She runs Fit for Women which specialises in female fitness. She offers personal training and fitness classes as well as outdoor beach bootcamps on the edge of the Wild Atlantic Way.

Since lockdown I have been doing personal training sessions and fitness classes online and now that restrictions are being eased, I am doing Bootcamp on the Beach in Kinvara, Co. Galway which is hugely exciting. I specialise in women’s fitness and strength training is a huge part of what I do. As well as being one of the best exercises to increase stamina, strength training is also hugely important for women who are at the perimenopausal and menopausal stage of their lives. Oestrogen 24

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Change things up. If it doesn’t challenge you, it doesn’t change you! Don’t ego-lift We want progressive overload, but we also want to do it in a safe manner. With the various lockdowns, many people won’t have been lifting consistently for the best part of a year. It’s to be expected that you may be lifting considerably less than before. Accept that, and start where you are. Even in nonCovid times, ego-lifting usually only serves the purpose of injuring people. Incremental, steady progress is the name of the game.

Manage sleep and stress Much of your progress actually happens away from the gym. During the recovery phase is when much of your muscle growth will occur. When we place a stressor on the body (the weight we lift), there will be little micro tears in the muscle. During recovery, those tears heal and that’s when much of the growth of that muscle happens. Without adequate sleep and recovery you won’t be getting the full return on your training session. Eat in line with your goals As with all training goals, you can’t outtrain a bad diet. Adequate calories, and protein, will form an important part of fuelling your training and maximising your strength gains. For those, and indeed for the strength goal in general, I’d recommending contacting a reputable trainer to guide you. Especially if it’s all new to you. The amount you learn will stand you in good stead for your future training ambitions. www.alanwilliamscoaching.com

decreases as women go through the menopause, and lower oestrogen levels lead to a much higher incidence of osteoporosis. Strength training can help maintain strong healthy bones and increase bone density. Tips for keeping your strength training safe and effective: 1. Make sure you do a sufficient warm up and cool down. 2. Focus on form, not weight. Poor form can lead to injuries. When learning a strength training routine, start off with very light weight and progress from there. 3. Pay attention to your breathing during workouts. Exhale as you work against resistance.

You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upper- and lower-body components. In that case, be sure you perform each component two or three times a week. 6. Give muscles time off. Strength training causes tiny tears in muscle tissue and the muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session f acebook - @fitforwomengalway instagram - @fitforwomengalway

4. Keep challenging muscles by slowly increasing weight. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. 5. Stick with your routine — working all the major muscles of your body two or three times a week is ideal. www.rudehealthmagazine.ie

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rude | experts

Heart support

Meaghan Esser is a Registered Holistic Nutritionist with ITL Health

I am a pretty healthy woman in my 50s and I am a little concerned about my heart. There are heart issues running through my family, and I am concerned to keep as healthy as possible. Can you recommend any health tips that could help me with this issue? Mary * from Co Donegal MEAGHAN ESSER ANSWERS: You are wise to focus on your heart – most women are surprised to learn that heart disease is a major cause of death in women in Ireland. Heart attack symptoms are often more subtle in women than in men. While pressure or tightness in the chest is thought to be the tell-tale symptom, women are more likely to experience shortness of breath, dizziness, nausea, and back or jaw pain. Women often attribute these symptoms to anxiety, a virus, or just ‘overdoing it’ so they don’t seek the treatment they need. A heart attack occurs when the arteries responsible for delivering blood to the heart begin to narrow due to a build-up of plaque or calcium deposits. Most women of menopausal age are told to take calcium to support their bones; however, this advice can be dangerous, as calcium deficiency is actually quite rare. Common nutrient deficiencies, such as magnesium, vitamins K2 and D3 are typically a bigger issue for bone health, as they are key players in the body’s absorption of calcium. Without an adequate supply of these nutrients to direct calcium into the bones and teeth, the body may begin to deposit the calcium in unwanted places such as the arteries. Magnesium is an especially critical nutrient for optimal heart health. In fact, one decade-long study concluded that magnesium deficiency may be more detrimental to cardiovascular health than both cholesterol and saturated fat. Check out the product MAG365 BF as it provides a daily dose of magnesium plus the nutrient cofactors needed to pull calcium from dangerous places in the body and direct it to your bones and teeth where it belongs. *Not her real name.

Immunity support

Adrienne Benjamin is a nutritionist at ProVen Probiotics

26 rude health magazine

I am the mother of three school age children, two of them are in secondary school. School will be back soon and I would like to give them as much help with immunity as I can. Can you recommend anything that might help? And should I consider different things for different ages? Ali * from Kerry ADRIENNE BENJAMIN REPLIES: When many people think about supporting the immune system, they usually consider vitamins and minerals, such as vitamins C and D, zinc and selenium. Supporting our gut bacteria (microbiome) is a key consideration, however, as 80% of our immune cells live in our digestive tract and the bacteria in our gut microbiome form a key part of our protective gut lining, which prevents pathogens from entering the body. There have been many studies demonstrating the antiviral activity of probiotics (friendly bacteria) against common respiratory and other viruses, and children’s immature immune systems can make them more susceptible to viral infections. This is borne out by the figures, which show that children suffer between three and eight upper respiratory tract infections per year and this is exacerbated by contact with groups of friends in the classroom, particularly during the winter months. ProVen Probiotics Fit for School contains both friendly bacteria and vitamin C and has been shown in clinical research to reduce both the incidence and duration of symptoms of RTIs in children, including sneezing, coughing, runny nose and sore throat, whilst also having a positive impact on gut health. *Not her real name. www.rudehealthmagazine.ie

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rude | experts

Air quality help

Deirdre Devitt is CEO of Novaerus at McGreals in Ireland

As an asthma sufferer, I have become acutely aware of the risks attached to airborne allergens and viruses in recent months. I’m concerned about entering poorly ventilated spaces at work. Is there anything I can do to improve indoor air quality? Margaret * from Co Sligo DEIRDRE DEVITT ANSWERS: Feeling concerned about a wider return to indoor settings is not irrational and you’re certainly not alone. While safeguards such as those outlined in public health advice, notably hand washing, face coverings, and physical distancing, do provide some level of protection in preventing the spread of viruses such as Covid-19, a wider conversation is needed about how we disinfect our indoor air going forward. Technology has advanced in recent years and presents a real solution to advancing and improving the quality of our indoor air. For example, the Irish-made Novaerus air dis-infection devices are providing a practical solution, not only do they inactivate airborne viruses, they also reduce harmful allergens in the air. Users of the device have cited significant improvements in their respiratory health as a direct consequence of continued use of the patented NanoStrike technology that the company has developed. With scientific evidence proving the device’s efficiency at inactivating 99.997% of Sars-CoV-2 (the virus that causes Covid-19), and air allergens by 41%, technology such as this should not be overlooked as a solution for allergic rhinitis, respiratory disorders or for anyone who wants to improve the quality of their breathable indoor air and their overall health and wellbeing. *Not her real name.

Sore hips and knees

Sarah Brereton is a nutritional therapist with Naturalife

I have been suffering from sore hips and knees from time to time over the last few years, but now that I am in my mid-60s it has become more of a constant problem. I try really hard not to take too many strong medications as they often have side-effects. Can you recommend anything that may help with this problem? Joanne * from Kerry SARAH BRERETON REPLIES: Maintaining mobility and the ability to exercise as we age is vital to good health; it is great you are getting in touch now to address this. This might be an ideal time to make some positive dietary changes. Reduce sugar and processed foods including meats, salt and alcohol. Increase more anti-inflammatory foods such as oily fish, nuts, seeds, greens, brightly coloured fruits and vegetables, wholegrains, garlic and spices such as turmeric. There many forms of turmeric available, but what you need to look out for is purity of ingredients, and how much will be absorbed into your bloodstream. A new turmeric supplement from One Nutrition, Turmeric-Max contains only organic ingredients with strict quality control. It contains organic turmeric root powder and TurmiPure Gold®, a highly bioavailable and absorbable form of turmeric. It is 24 times more absorbable than standard turmeric. Clinical studies have found more curcuminoids in blood over 24 hours with 300mg of Turmipure Gold than 1500mg of standard turmeric. Tumeric-Max is my recommended choice. *Not her real name.

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rude | looks

WELL GROOMED Expert advice on body and personal care for men

oday’s man is no longer happy with soap and water, and health stores offer a wealth of expertise and advice as well as growing ranges of male toiletries and skincare products. “Men can suffer from many of the same skin problems like women do, such as acne, dark circles under the eyes, wrinkles and eczema,” says Ingrid Jamieson of beauty company Pravera. “The good news is there is always a solution to these common skincare problems.” “Men who lead active lifestyles can suffer from breakouts on the body,” says Linda Connor from Nuasan,

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natural skincare developed for athletes. “While sweating is great for body and mind, it can wreak havoc on our skin. Sweating helps remove impurities from our bodies, but not washing after sweating can mean a build-up of these impurities which can lead to irritation and pore congestion.” “Dry or flaky skin, adult acne, rosacea and sensitive skin are all common male skincare issues,” says Niamh Larkin, beauty specialist at health store Evergreen in Mainguard St, Galway. “Using natural shaving products and moisturisers can reduce skin irritation and sensitivity.

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NATURAL HELPERS “Try to find products that can tackle the root cause of body odour instead of buying products loaded with perfume to mask the issue,” says Linda Connor. “Many conventional cleansing products contain low-cost sodium lauryl sulphate which has been known to irritate the skin. Look for gentler cleansers with sodium coco-sulphate, lauryl glucoside and coco-glucoside. A mix of multiple cleansers results in a gentler formulation on the skin and doesn’t strip natural oils.”

32 rude health magazine

“Dark circles under the eyes can be combatted with a hydrating eye cream,” says Ingrid Jamieson. “Choose natural and organic products formulated to reduce puffy eyes and dark spots, as well as hydrating the skin and smoothing fine lines and wrinkles. Using a natural and organic firming serum can significantly reduce the appearance of fine lines, especially around the eyes and crow’s feet area.” “Natural face and body cleansers can reduce blemishes and balance the skin’s natural oil production,” says Niamh Larkin. “Natural beard and shaving products are ideal for keeping beards soft and keeping the skin underneath hydrated and flake-free.” “Cleansing the skin to remove sweat and impurities as soon as possible after sweating is a great help,” says Linda Connor.

“Gentle cleansers that rebalance the skin’s pH are excellent for daily use. For particularly problematic skin, look for products that contain AHAs to help gently exfoliate the skin to help prevent pore congestion and control the bad bacteria that can build up on the skin. Products with magnesium and arnica can also help soothe the skin and muscles and reduce inflammation.”

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rude | looks

NATURAL IS BEST “Natural products tend to be kinder to the skin as well as being cruelty-free and more environmentally friendly,” says Niamh Larkin. “Long-term use of sulphates can lead to skin issues that can be difficult to reverse.” “Toxic chemical-laden ingredients such as SLS, sulfates, parabens, silicones and synthetic fragrances and colours can aggravate the skin, causing skin irritations, redness and sensitivity,” says Ingrid Jamieson. “With all-natural ingredients the skin will increase hydration, nourishment and moisture levels. Many bubble baths and shower gels are made with harsh detergents and foaming agents which can cause allergic reactions. Using a natural and organic alternative which uses a mild washing surfactant derived from coconuts will provide a toxic-free experience to your daily shower or bath routine.”

BEST INGREDIENTS “Shea butter, aloe vera and lavender all have nourishing and soothing effects on the skin, making them popular ingredients in men’s skincare,” says Niamh Larkin. “Hydrating oils such as jojoba and argan make good beard oils, and witch hazel can be helpful in preventing shaving rash and ingrown hairs.” “Choose from natural, organic and toxic free moisturisers, shaving foam and shower products,” says Ingrid Jamieson. “Bamboo contains natural antioxidants which can protect the skin against free radicals. It also helps to replenish the skin’s collagen stores, improve flexibility and

34 rude health magazine

prevent moisture loss. Lemon grass is packed with vitamins A and C which help to keep the skin radiant. It also has astringent properties to minimise pores and keep oil levels balanced. Aloe vera cools and calms the skin,especially after shaving.” “Peppermint, tea tree and thyme help tackle the issues of breakouts on the body and body odour,” says Linda Connor. “Peppermint has the added benefit of cooling the skin. Seaweed extracts are great for providing lightweight hydration and replenishing moisture lost during sweating. Aloe vera is another powerhouse for hydration and for soothing irritated skin. Bamboo can help to reduce redness after exercise.”

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Rudimentaries

PROTECTIVE MEASURES How to boost your family’s immunity this autumn

he last 18 months has led many of us to look to improve our immunity and lifestyle factors that can affect how our body fights off viruses, including stress levels, lifestyle, sleep and nutrition. “Bacteria, viruses and other pathogens are constantly in our environment, however there are certain factors that make us more susceptible to succumbing to an infection,” says Alice Bradshaw, DN Med at Terranova Nutrition. “During the colder months of the year, we tend to spend more time indoors in close proximity to other people and often with poor ventilation. This increases the chances of picking up an infection.” “While it’s possible to catch respiratory viruses all year round, flu season in Ireland typically starts in October and can continue right through to May,” says nutritional therapist Peter Harney at The Natural Medicine Company. 36 rude health magazine

HOW CAN WE BUILD UP OUR IMMUNITY? “What we eat and drink has a major influence on our immune system,” says Alice Bradshaw. “A wholefood diet, abundant in plant foods has been shown to support the whole body and strengthen the immune system. Conversely a diet high in refined, processed foods and sugars deplete the body of vitality and suppresses immune function. Excessive dietary sugar ultimately negatively impacts the immune system in multiple ways. Adequate calories, protein and essential fatty acids are also vital to maintain immune health.” “Eating healthy, antioxidant-rich foods such as fruits and vegetables and wholegrains is an important part of

maintaining good health,” says Peter Harney. “Aim to eat a wide range of fruit and vegetables to ensure you get all the nutrients your body needs. The indigestible plant fibres found in many fruits and vegetables as well as wholegrains, can also help support beneficial gut microorganisms. Having a balance of good gut bacteria is fundamental for keeping us healthy. The immune system and digestive system are closely interconnected.” “Having a healthy and balanced diet with plenty of fruits and vegetables for vitamins and minerals will really help,” says Angela McGlanaghey of health store Simple Simon in Donegal town. “And avoid processed foods.”

Rudimentaries

WHAT ABOUT SUPPLEMENTS, VITAMINS AND MINERALS? “Supplements are great but only meant to supplement an already healthy lifestyle,” says Angela McGlanaghey. “You should always try to get as many of your vitamins and minerals from food sources as possible. This will help build your body’s immunity.” “Vitamins C and D and zinc can help contribute to the normal function of the immune system,” says Peter Harney. “Unfortunately our body doesn’t store excess amounts so we can become deficient if we aren’t getting enough from our diet or through supplementation. Our main source of vitamin D is from sunlight, which is in short supply during the winter months. Vitamin D contributes to immune system function and deficiency has been associated with an increased susceptibility to infection.” “Most people can benefit from a general multivitamin and mineral formulation as inadequate intake of micronutrients can negatively impact immune health,” says Alice Bradshaw. “Some key nutrients have been shown to specifically support immune health in quite profound ways. Vitamin A and carotenoids play a role in the stimulation of numerous immune processes. Vitamin D has been studied for its ability to produce a broad range of immune enhancing effects.

Vitamin C is an antioxidant nutrient that has been shown to have antiviral and antibacterial properties. Its key effect is improving host resistance. Zinc has a wide ranging supportive role for the immune system. It helps to inhibit foreign particles and microorganisms. Selenium deﬁciency results in depressed immune function, making the body more susceptible to illness. Various botanical supplements and superfoods are also immune supportive. These include medicinal mushrooms, garlic, elderberry, astragalus and olive leaf.” Continued on next page

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Rudimentaries

CAN PROBIOTICS HELP IMMUNITY? “A significant part of our immune system is in the beneficial bacteria of the gut, also known as the microbiome,” says Peter Harney. “Supporting your microbiome with probiotics (friendly bacteria) when you are not feeling well will help boost your immune system. Eating fermented food such as kombucha, kefir or sauerkraut is a good way to support gut health on a day to day basis.” “Probiotics may help boost your gut health which plays a massive role in your body's immunity,” says Angela McGlanaghey. “Probiotic foods such as kefir, live yogurt and sauerkraut contain small amounts of probiotic but some people may need a supplement as well.” “A large percentage of the immune system is located within the gut, so supporting immune health cannot be separated from digestive health,” says Alice Bradshaw. “Supplements that support gut health such as digestive enzymes, microflora and certain beneficial fibres should be considered a fundamental part of an immune supportive supplement programme.” SHOULD WE CHANGE OUR LIFESTYLES? “Getting active and physically fit can help you to maintain a healthy weight and many people find exercise good for reducing stress,” says Peter Harney. “In addition to good nutrition, lifestyle changes can help make a difference too. Smoking can have a negative effect on the immune system so if you smoke, it's never too late to quit. Getting enough sleep, regular exercise and taking steps to reduce stress are all simple things that can make a huge difference to our overall wellbeing. Take steps to avoid infection in the first place, such as washing your hands and routinely cleaning frequently touched objects and surfaces.” “Regular exercise gets blood moving around the body,” says Angela McGlanaghey. “Proper quality sleep plays an important role in our immunity and wellbeing.

Lack of sleep can lead to being run down and poor decisionmaking, so our diet may not be as healthy and causing our bodies to become exhausted. Get plenty of quality sleep and avoid too much screen time, get out into the fresh air as much as you can.” “The mind and attitude play a significant role in the health and functioning of the immune system,” says Alice Bradshaw. “Unavoidable life-stressors, such as bereavement or depression have been shown to diminish important immune function. Laughing regularly, having a positive mental attitude and meditation are some ways to support immune health. Stress is a factor that causes suppression of the immune system. Under stress, adrenaline and cortisol are increased, leading to an immune-suppressed state. Learning to manage stress is an important tool for optimal immune health.”

LIPOSOMAL VITAMIN C AND IMMUNITY “Vitamin C’s bestknown benefit is the positive effect it has on the immune system,” says nutritional consultant Vanessa Ascencao who works with Coyne Healthcare. “In a review published in November 2017 in Nutrients, vitamin C was found to support the immune system by protecting against oxidative stress, aiding in microbial killing and decreasing the potential for tissue damage. Vitamin C deficiencies have been associated with increased risk of virusinduced respiratory infections, including colds. Vitamin C is also an essential nutrient, meaning our bodies cannot make it naturally, so we need to get it from foods and supplements. Liposomal vitamin C is even more effective thanks to an increase in absorption, with better uptake into the bloodstream and less degradation by stomach acid.”

DID YOU KNOW? Viruses can live for up to three days on objects such as escalator handrails, door handles, coffee cups, drinking glasses and plastic surfaces. Wash your hands to keep bugs at bay, especially after using the bathroom and before cooking.

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rude | expert advice

Health store help

Looking for advice on natural wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Matt Ronan, owner-manager with health store Evolv in Enniscorthy, Co Wexford

Independent health store advice on better sleep

ood restful sleep seems to be a fine balance, a recipe containing as many ingredients as a sponge cake. Everyone’s recipe will be different. If you or someone you love struggles with sleep then here are my 10 tips for getting healthy rest back on track. 1 Get your mind into the right state If a racing mind comes between you and drifting off to sleep then this is the first obstacle to be overcome. Preparation is key – clear the decks by writing down all of the things which your mind is busy thinking about and fully parking these issues until the next day.

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2 Coffees and teas which we commonly use to give us a boost during our day can cost us dearly when it comes to switching off and getting good quality sleep at night. Both of these beverages are powerful stimulants – stopping them at 6pm is thought to be adequate, but if good sleep is not happening then I would pull this curfew back to 2pm.

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rude | expert advice

8 Adrenal Issues, where you successfully get off to sleep but then come back to full alertness halfway through the night could be caused by your adrenals. Usually this type of situation occurs where our day is very stressful and our mind and body are on high alert. In this scenario it is best to get some help from a therapist or experienced shop assistant, in order to put a plan in place to help navigate your way to a better work/life balance. 9 Blue light emanating from your tablet or phone can certainly prevent sleep. This type of light screams ‘daytime’ to your body clock and contradicts your desire for sleep. A better option is to have some orange background light - maybe a salt crystal lamp in your bedroom and read a book for a while before you drift off.

3 Getting outdoors can be a powerful tool for bringing together mind and body in preparation for sleep. Slowing down the pace of your day in the evening time with even a short walk can be excellent for shifting gear to a calmer frame of mind. 4 Lowering daytime stress is important. No one can easily change gear from a somewhat stressed state to the more relaxed state of mind we need for sleep over a few hours. Discover some techniques to help with this and perhaps use some products as well. A combination of lemon balm and l-theanine can be very useful in helping the body to cope better with the demands of everyday stress. Combining this with a B-complex is likely to improve energy levels during the day also. 5 Magnesium is absolutely invaluable for speeding up the process of drifting off to a deeper level of sleep. Magnesium also prevents cramps and restless legs which are often problems that interrupt restful sleep. If you find yourself experiencing a sudden ‘jump’ as you are drifting off to sleep, then be assured that you are in need of some magnesium. My preference is for magnesium powder that is dissolved in hot water, but for some people this can be a little bit harsh on the system at the beginning, so if this is the case then switching to some of the capsule formulas can be a better option. 6 Valerian is one of the most popular herbs for use at night, despite its strong pungent taste and odour. A teaspoon of this herb is famous for improving the quality of sleep and also easing any background anxiety which may be part of the issue. 7 No liquids please – for people who prefer capsules, there is a nice innovative product which has come on the market in recent years and combines magnesium along with several calming herbs. As a one-stop shop it is a very useful tool to help you re-establish the habit of easily falling off to sleep and then remaining calm and restful for the duration of your slumber. 42 rude health magazine

10 Your diet is going to play a key role in sleep issues. Having a diet which helps keep our blood sugars stable will mean more consistent energy during the day and also contribute to better quality restful sleep. Your local health store will be able to point you towards a multitude of options to help you achieve your sleep goals, so don’t hesitate to drop in and enquire as to what may be the ideal starting point for you. Maybe some sessions with a therapist, a bath oil, a night time tea, wherever you start the journey don’t be deflected by a lack of instant results and continue to pursue the process in a patient but determined manner. www.rudehealthmagazine.ie

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rude | expert advice

Store Profile

What’s What and Who’s Who at Evolv Health Store in Enniscorthy? “We have a big giftware section that is run by Nuala and incudes Fair Trade products, jute shopping bags, bamboo underwear, incense, books, Tibetan singing bowls, cards, scarves, diffusers and salt lamps – a great choice. “We pioneered Fantastic Fridays with offers and tastings, as well as a Health Week every year, but these have been on hold during the pandemic. Most of our customers benefit from our loyalty card. To keep in touch with customers during the pandemic Nuala and I have been recording weekly Facebook videos, which has worked really well.”

“Evolv has been open for 27 years,” says ownermanager Matt Ronan who runs the store with his wife Nuala. “We are easy to find in Enniscorthy because we are directly opposite the castle in the town centre. We are quite a rural small market town, a great representation of the Irish countryside with a wide range of customers. “In terms of customers we have found people come into the store to find products they have heard about in newspapers, magazines and on the radio. We have also noticed more people moving out of Dublin to Enniscorthy. During the lockdowns we have seen less of our lovely elderly, which is a shame. But they phone us and we send out products. “I would describe Evolv as an eclectic store – we try to give an experience of the colourful nature of health stores. We are something of a destination store – people come and spend time with us. We are a big store on two floors with six therapy rooms and a yoga room. “We are very strong on supplements with all the leading brands. I have also formulated supplements myself for the shop and am launching a probiotic supplement soon. “We stock a wide range of foods. We have a fridge at the front of the store for probiotics and some chilled foods, stock local honey and jam when in season, dried foods, nuts and seeds, herbal teas, and sourdough bread is delivered on Thursdays and is very popular. “We are very strong on cosmetics with a stand of natural make-up and a local beauty brand, shampoos, soaps, hair colours, everything you need for your hair and body. And local herbalist Phil Walsh makes pots of healing balm. “Our eco cleaning ranges cover everything you need to keep your home clean and fresh, with three or four brands and also refillables.

44 rude health magazine

VISIT: Evolv, 2 Castle Hill, Enniscorthy, Co. Wexford SPEAK TO: owner-managers Matt and Nuala Ronan, Nuala also offers consultations on the shop floor; sales assistant Deirdre Parle who also does full body scans and allergy testing; sales assistant Jenny Sludds who does cholesterol and cardiovascular checks; beauty therapist and sales assistant Josephine Byrne and sales assistant and reflexologist Helena Murphy. Another important staffer is Carmel Devereux, a team leader who also looks after administration. CONTACT: (053) 923 6009 OPENING HOURS: Monday to Saturday 9.30am5.30pm with lunch from 1-1.45pm

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In rude health

Kids

come first As parents it’s our job to look after our children’s health. Rude Health magazine looks at the role of exercise and diet in children’s lives HOW MUCH EXERCISE SHOULD CHILDREN OF DIFFERENT AGES HAVE? “Children of all ages should take part in at least 60 minutes of physical activity per day,” says Sian Eustace of health store Healing Harvest in Kinvara, Co Galway. “This should involve different types and intensities of exercise in order to develop coordination, muscle growth and bone health. This can sound like a daunting task for some families, but it is important to note how much children naturally exercise, particularly at younger ages by running in the playground, jumping on a trampoline or going for a cycle or scooter ride. Walking to school is a good way of ensuring a baseline of exercise during term time. It can also be useful to insist on some degree of outdoor play before a more sedentary activity is allowed.” “Physical activity and movement is so important for children's development,” says Lucy Kerr of health store The Good Earth in Kilkenny. “Children who exercise daily have a decreased risk of chronic diseases such as diabetes and heart disease in later life. Exercise helps build strong muscles, 46

rude health magazine

healthy bones and helps aid coordination and agility. It also improves self-esteem, mood and better sleep.” WHAT’S THE BEST DIET? “Really for all ages I would be recommend a similar diet,” says Sian Eustace. “The focus should be on wholefoods rather than processed as much as possible. Most food on your plate should be as close as possible to the way it came from the field. This will automatically mean a limit on high salt and sugary foods. Make sure to include good quality fats, proteins and complex carbohydrates such as those found in oats or brown rice and pasta. Children are much smaller than adults and so their meal size should be proportionately smaller.” “Toddlers are going through a rapid developmental stage of their brains, muscles and bones,” says Lucy Kerr. “Fresh fruit, vegetables, proteins, healthy fats and carbohydrates will give them all the nourishment they need. Primary kids have high energy needs

due to an increased activity level and brain development. Offer a diet with a healthy carbohydrate energy source, protein and healthy fats with each meal. Secondary school kids entering their teenage years will need lots of nutrients as the body is going through rapid development. Bone development is going through a huge growth stage, so vitamin D, calcium, phosphorus and magnesium needs all increase. Include plenty of omega-3 fatty acids for brain development. Iron levels also increase due to girls beginning menstrual cycles, so make sure to include plenty of iron sources to prevent anaemia.” www.rudehealthmagazine.ie

WHAT ABOUT FUSSY EATERS? “Introducing a variety of foods from an early age is a good way to get taste buds inclined to a variety of foods,” says Lucy Kerr. “Getting kids to join in with meal preparation can help – children tend to be interested in trying the foods they have helped make. Disguising vegetables by blending them in is a good way to add some extra vegetables into their meals.” “Many children go through a fussy stage even if they ate a wide variety of foods as a baby or toddler,” says Sian Eustace. “Introducing a big range of healthy food from weaning on can lead to longer term acceptance of such foods. A good foundation in food means that, though the fussy stage may still happen, they will come back to eating a good variety of foods. “Don’t underestimate the power of mirroring. If you, as the parent, eat a variety of healthy foods, your child will learn that these are good to eat. The same will happen if they see you predominantly eating processed foods, so you need to show healthy eating habits if this is what you would like for them. “Don’t panic! If your child is consistently refusing the foods you present, don’t push and become upset as this will not help. Simply present the same foods you are eating and get them to try even a bite. Repeated trying of foods often leads to them finally being accepted even if it takes a long time.”

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In Rude Health

GOOD SNACKS “Having some healthy snacks on hand is a good way to avoid kids reaching for something processed,” says Lucy Kerr. “Try rice cakes with peanut butter, healthy ice pops made from frozen blended berries and orange juice, smoothies or almond butter drizzled over sliced apple.” “Offer chopped up vegetables with hummus, mini muffin tin frittatas, berries, a small block of cheese, apple slices dipped in nut butter,” says Sian Eustace.

WHAT ABOUT DRINKS? “Ideally sticking to water and milk is the best option for children,” says Sian Eustace. “You may wish to offer diluted fruit juice sometimes, but sweet drinks like this should really only be offered at mealtimes with food to prevent acid damage to the teeth. Juices also give a big spike in blood sugar as they provide the fructose without any of the fibre of the fruit. If making smoothies, try to include vegetables as well as fruit to balance the sugar load.” “Water is really the best drink for kids as sugary drinks can cause tooth decay,” agrees Lucy Kerr. “Hydration is very important. Water regulates everything from cell function to body temperature and beyond.” ARE SUPPLEMENTS ADVISED FOR CHILDREN? “If your child is eating a wide variety of foods, there may be little need to supplement,” says Sian Eustace. “However it can be worth thinking about supplements such as fish oils and vitamin D as they can be difficult to provide in food in sufficient quantities. If you have a very fussy eater, there are good children’s multivitamins which could support the child's growth, filling any gaps missed through the diet.” “A healthy balanced diet should provide children with all their nutritional needs,” says Lucy Kerr, “but because a lot of children don’t eat a balanced diet or if they have an underlying health condition that affects absorption of nutrients they might need to

supplement to make sure they are meeting their nutritional requirements. Sometimes if they have been sick they may also need a little boost. There are lots of high quality vitamins designed specifically for children in your local health store.”

Other recommendations Probiotics – a great way to give an extra boost of good bacteria which are vital for digestion and the immune system. Also good after a course of antibiotics. Vitamin D – we don’t get a lot of sun in Ireland so a vitamin D supplement is important especially for the development of bones and teeth. Usually during the winter months. Omega-3 – if children are not eating enough oily fish. Vital for brain and eye health and development. Multivitamin – usually have small doses of the majority of vitamins and minerals that kids need.

BRAIN BOOSTERS

“Omega-3s are essential fatty acids that help feed the brain and keep it healthy,” says Galway based nutritional therapist Olive Curran who works with PPC. “They are the most critical building blocks of the brain, are considered essential and must be obtained through diet or supplementation. Without these important fats, it can become difficult for children to concentrate, learn new information, and balance their moods properly. Since most children do not eat oily fish on a regular basis, omega-3s are in short supply during the most critical stages of brain development. “The European Food Safety Authority (EFSA) states that you need 250 mg DHA daily to support healthy brain function. Most children don’t get enough omega oils in

their diet, or eat enough oily fish, so it’s important to give them a tasty omega-3 supplement such as Eskimo-3 Kids - Winner Best Kids Product in the 2020 Rude Health Awards.”

rude health magazine

rude | food

The truth about

Organic foods

Should we all be buying organic food? Are there real benefits for our health and environment? And why is it more expensive? Read on for the answers WHAT DOES ‘ORGANIC’ MEAN? “While there is confusion about what organic really means, quite simply it is produce grown using natural farming methods, no use of chemical fertilisers, pesticides, insecticides, all of which find their way into your bloodstream and cause a build-up or toxic load,” says Frederika Le Cain of health store Loop de Loop in Castletownbere, Co Cork. “A lot of people think that organic just means grown naturally, maybe without chemicals, but it means so much more than that,” says Hannah Dare from health store and café Organico in Bantry, Co Cork. “The important thing to know is that if a product, whether a fruit or vegetable or an ice cream, uses the word organic, it means that it has been certified and that it complies with a special set of standards. If you are producing a product, like an 50

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organic protein bar, then every aspect of your supply chain is scrutinised and every single ingredient has to be organically certified. “If you are growing fruit and veg, you aren’t allowed to use chemical fertilisers or pesticides because they can accumulate in the food and also because of the environmental impact of those chemicals. Organic food is not irradiated, or processed with industrial solvents, or synthetic food additives.

Organic farmers are also encouraged to use practices to improve the quality of the soil, so that the environment of your farm is healthier and so is the produce you are growing. So ‘organic’ is about the health of the farmer, of the produce, of the consumer and of the planet.” WHAT ARE THE ADVANTAGES OF BUYING ORGANIC? “We sell a lot of organic fruit and veg, and the main thing I can tell you is that it does not keep for a long time,” says Hannah Dare. “You have to eat it when it’s fresh, and it has not been irradiated or treated with chemicals and gases to keep it fresh. This can be challenging at times – we do a lot of pickling in our kitchen to keep up with it all! But overall it’s a good thing – and when I see a lettuce or a lemon lasting for weeks I am very, very suspicious of what it has been treated with. I don’t want those chemicals in my body.” www.rudehealthmagazine.ie

When you bake, make sure all that’s left are the crumbs Our parchment baking paper is made from FSC certified, unbleached paper so once you've finished baking, simply pop it in your compost bin. Doing the little things better for a healthy home, healthy planet, healthy you. www.ifyoucare.co.uk

rude | food

WHICH FOODS ARE BEST BOUGHT ORGANIC? “Fruit and vegetables, eggs, meat and dairy if you eat it,” Hannah Dare. “I always look for organic versions of peppermint tea and peanut butter. And then you have the Dirty Dozen, the list of fruit and vegetables most heavily contaminated with toxins. Kale, spinach, strawberries, nectarines, apples, grapes and cherries are all on it this year.” “My personal rule of thumb is to always buy organic,” says Frederika Le Cain. “Where this is not possible, prioritise any vegetable that grows underground, eg. onions, garlic, potatoes, carrots, parsnips etc as root vegetables have been found to absorb higher levels of chemical fertilisers. Buying organic and free range eggs is also hugely important, both from an ethical standpoint to stand against the inhumane battery farming of caged hens, but also as battery farms lace chicken feed with broad spectrum antibiotics to counteract diseases from the hens’ living conditions. Antibiotics in animal feeds are believed to be one catalyst behind the rise of antibiotic resistant superbug strains.” WHAT ABOUT NON-FRESH FOODS? “I always buy organic chocolate and coffee, because when you are buying a luxury it seems reasonable to buy better and eat less,” says Hannah Dare. “I like organic wine also, as I think it’s made in a way that is closest to the way wines used to be made, but I choose the source carefully.” “Organic foods will always taste superior due to the quality of the raw ingredients they use,” says Fredericka Le Cain.

Irish health stores are a great source of organic versions of pretty much any type of food and even beauty products. Organic herbal teas, chocolate, prepacked goods, peanut butters, bodycare products, coconut oil, and herbal supplements are all on shelves. WHAT’S ON THE LABEL? “Look for the organic symbol,” says Hannah Dare, “in Europe, it’s the green leaf, alongside whatever symbol the producer is using. You are looking for something on the back of the label that says ‘Certified By…’ or ‘Certification Number…” and a symbol. “Always look for the organic certification logo on anything you buy,” says Fredericka Le Cain. “Strict certification laws mean anything truly organic will carry a certification logo. Don’t be fooled by statements such as ‘with organic ingredients’ – this usually is a smokescreen to grab your attention.” IS ORGANIC FOOD WORTH THE PRICE? “Organic products are more expensive,” says Hannah Dare, “but I think often it’s actually the real cost. Organic agriculture is not subsidised in the way the big agri-food businesses are, so you are paying the ‘real’ price of food. And it’s always made with more care, which is worth it to me.” Organic products tend to be more expensive because they have not been forced to grow bigger using hormones, artificial pesticides or fertilisers; the farming of them tends to be more labour intensive and produce has a shorter shelf life due to not being irradiated or exposed to other chemical preservation methods. Many people believe that these benefits far outbalance the increase in cost.

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rude | recipes

BAKING BONANZA CE LE BR AT E S PLANT BASED RECIPE ION FOR EVERY OCCAS Bettina Campolucci-Bordi

Bake-off with these fabulous summer inspired bakes from Celebrate: Plant-Based Recipes for Every Occasion by Bettina Campolucci Bordi (Hardie Grant, £20) Photography: Louise Hagger

Chickpea-crusted spring pie Serves 6–8 For the filling 600g tofu 200ml plant milk (coconut milk) 2tbsp flaxseed (whole or ground) 1-2tbsp curry powder 2tbsp olive oil salt and pepper, to taste For the vegetables Use anything in season, but for spring, I suggest: a handful of asparagus a handful of kale a handful of tenderstem broccoli or purple-sprouting broccoli 1 pak choi (bok choi) a few chicory (endive) leaves fresh ramps (wild garlic) To serve ½ fresh red chilli, chopped (optional) large leafy green salad

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Preheat the oven to 180°C/gas 4. Grease a 24cm rectangular pie dish or a 21cm circular dish. Start by making the pastry dough for the pie. Add all the flours, the oil, water and salt to a bowl and start mixing everything together to form a dough. Start kneading out all the bumps – you should have a lovely, firm dough ball. Cover with plastic wrap and set aside for 15 minutes (not in the fridge). To make the filling, crumble the tofu into a food processor or blender, then add the remainder of the ingredients. Blitz until smooth and set aside. Once the dough has rested, place it on a clean floured surface and roll it out with a rolling pin. If necessary, add extra sprinkles of flour to keep the rolling pin from sticking. Once you have rolled the dough out to the desired size, slowly loosen it up from the work surface ready to transfer to your pie dish. Gently lay the rolled dough in the dish and start shaping it against the sides. If there are any gaps, use any leftover bits of dough that you might have in other areas. Press the edges of the dough down gently with a fork and puncture the base so the pastry cooks evenly. Put the pie crust in the oven for 10 minutes to pre-cook before filling it. While the pie crust is cooking, prepare the spring vegetables by washing thoroughly and patting dry with paper towel. Remove the hard bits from the bottom of the broccoli, asparagus and the pak choi and de-stem the kale. Heat some olive oil in a frying pan (skillet) and lightly fry all the vegetables on one side. Be careful not to let them get too brown and then gently turn to the other side. Once cooked, set aside until assembly. Once the pie crust is light brown, it is ready to be filled with the tofu filling and vegetables. Pour the filling in first, evening it out and giving an extra seasoning of salt and pepper. Add the half-cooked vegetables, arranging them beautifully and pushing them down slightly into the filling. Once everything is in the pie casing, bake in the oven for 20-25 minutes until the filling is firm and the vegetables are golden brown. Sprinkle with some extra chopped chilli, if you wish, and serve with a big salad. www.rudehealthmagazine.ie

GET SOCIAL Follow us @RudeHealthMag for: • Top tips and expert advice for living a healthier lifestyle • Mouth-watering recipes suitable for various dietary needs • Ways to boost your immune system this autumn • Daily inspiration to keep you feeling happy and motivated

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rude | recipes

Summer greens filo pie Serves 4-6 1 broccoli head, roughly chopped 1 large leek, washed thoroughly between the layers and roughly chopped 60ml olive oil 1 garlic clove, roughly chopped 1tsp ground turmeric 1tsp ground cumin 1tsp mustard seeds seeds of 3 cardamom pods or ½ tsp ground cardamom pinch of ground cinnamon 1tbsp salt pinch of pepper 240g spinach leaves 400g tin chickpeas, rinsed and drained 250ml plant cream (oat cream) 7 sheets of ready-rolled filo pastry For the topping 1-2tbsp olive oil 1tbsp maple syrup 1tbsp nigella seeds

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Preheat the oven to 180°C/gas 4. Add the chopped broccoli to a food processor, and blitz down to create a broccoli pulp. Fry the leek in 2tbsp of the olive oil in a large frying pan (skillet) over a medium heat. After 5-10 minutes, or once the leeks have softened, add the garlic and cook for a further few minutes. Then add the broccoli pulp, all the spices and the salt and pepper, and cook for a further 5 minutes. Fold in the spinach leaves, chickpeas and plant cream, then mix well. Drizzle the remaining 2tbsp of olive oil over the base of a large baking tray (pan) or ovenproof dish. Add three sheets of filo pastry to the dish, layering them so that some of the sides hang over the edge. Spread half the greens mixture across the top of the pastry. Add another layer of three sheets followed by the remainder of the greens mix. Place the last sheet of pastry on top and fold in the overhanging edges to create a crust around the edge of the tray/dish. Use a fork to prick holes all over the pastry, then brush the top and edges with olive oil and maple syrup and sprinkle with the nigella seeds. Bake in the oven for 40 minutes until piping hot with a nice, golden brown crust.

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rude | recipes

Almond galette with cream and apricots Serves 4-6 120g almond flour 120g buckwheat flour 60g soft brown sugar zest of 1 lemon or lime 120ml grapeseed oil (or any flavourless oil) For the topping 200g oat-based creme fraiche or plant yoghurt zest of 1 lime 1 vanilla pod (bean), split and the seeds scraped out, or 1tsp vanilla paste or extract 1tbsp maple syrup 3-4 apricots, pitted handful of almonds, chopped

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Preheat the oven to 180°C/gas 4. Line a large baking tray (pan) with baking parchment. Mix the ingredients for the galette together in a food processor to combine well until it has a sticky consistency. Place the dough between two pieces of greaseproof (waxed) paper and roll out until it is 1cm thick and about 20-25cm in diameter. Remove the top layer of greaseproof paper from the galette and place on an oven tray. Bake in the oven for 15 minutes until golden. Remove from the oven and leave to cool. When cool, place the greaseproof paper on a serving plate and cut around it so as not to break the pastry. Mix all of the topping ingredients (except the apricots) in a bowl and then spread the mixture over the cooled galette. Thinly slice the apricots into half-moons and arrange over the topping, then scatter with almonds.

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rude | listings

Find your local

HEALTH STORE

Rude Health is the official magazine of the Irish Association of Health Stores, the professional trade association representing most health stores in the Republic of Ireland. To find your local store see our listings below Here’s Health Unit 7, Wilton Shopping Centre, Wilton Rd Tel: 021 4348545 Email: info@hereshealth.ie Horans Healthstore Lr Cork St, Mitchelstown Tel: 025 86868 Email: sandratbreen@eircom.net Horans Healthstore Patrick St, Fermoy Tel: 025 42938 Email: sandratbreen@eircom.net Hudsons Wholefoods Main Street, Ballydehob Tel: 028 37565 Email: hudsonsfoods@gmail.com Loop De Loop Bank Place, Castletownbere Tel: 027 70770 Email: loopdeloop19@gmail.com Natural Choice Paul Street Shopping Centre, Paul Street, Cork Tel: (021) 4251714 Email: info@natural-choice.com Organico 2 Glengarriff Road, Bantry Tel: 027 51391 Email: darehannah@gmail.com

Killarney

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

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

Cavan Back To Nature Upper Main Street, Cavan Town Tel: 0494361019 Email: backtonature@eircom.net Nice and Natural 47 Market St, Cootehill Tel: 049 5552190 Email: dorothymccann@eircom.net

Cork

Quay Co-Op Main St, Ballincollig Tel: 021 4875033 Email: ballincollig@quaycoop.com

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

For Goodness Sake North Street, Skibbereen Tel: 023 8855671 Email: fgsskib@icloud.com

Clare

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

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

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

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

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

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

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

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Quay Co-Op 24 Sullivan’s Quay, Cork Tel: 021 317753 Email: sullivansquayshop@quaycoop.com

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

Donegal Food For Thought 51 Upper Main St, Buncrana Tel: 074 9363550 Email: healthstorebuncrana@gmail.com Simple Simon The Diamond, Donegal Town Tel: 074-9723690 Email: tonirock@gmail.com

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

Dublin Down to Earth South Great Georges Street, Dublin 2 Tel: 01 6719702 Email: info@downtoearth.ie Healing Nature Roselawn Shopping Centre, Blanchardstown. Tel: 01 8235458 Email: info@healingnature.ie Health Matters 8 Grafton St, Dublin 2 Tel: 01 6710166 Email: info@healthmatters.ie Health Matters Ashleaf Shopping Centre, Crumlin Cross, Dublin 12 Tel: 01 4550323 Email: info@healthmatters.ie Health Matters The Mill Shopping Centre, Clondalkin Tel: 01 4570303 Email: info@healthmatters.ie Nature’s Gold Avoca, Rathcoole Tel: 01 4580882 Email: info@naturesgold.ie Restore 67 Camden St, Dublin 2 Tel: (01) 4959847 Email: therestorecentre@gmail.com The 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 The Health Store Dundrum Town Centre Tel: 01 2051420 Email: info@thehealthstore.ie Whole Health Centre Ballybrack Shopping Centre, Ballybrack Tel: 01 2369746 Email: thewholehealthcentre@gmail.com www.rudehealthmagazine.ie

Can Q10 possibly Research links help against anti-inflammatory long-term nutrients to

effects of massive heart protection COVID-19?

he Danish medical company Pharma Nord will be supplying pharmaceutical-grade Q10 in capsules for a new medical trial with patients affected by long-term effects of COVID-19. The science project is based on observations that mitochondrial function appears to be of particularly great importance to these patients. Highly diverse and diffuse symptoms seem to affect some of those struggling with long-term effects of COVID-19 several months after contracting the disease. The diversity of the symptoms is one of the reasons why scientists from the Department of Infectious Diseases at Aarhus University Hospital (AUH) in Denmark have decided to take a closer look at the cellular energy factories – the so-called mitochondria. All patients will get Q10 at some time during the study It has been surprisingly easy for the team of AUH researchers to find patients for their study. Professor Lars Østergaard, head of the Department for Infectious Diseases, will be responsible for the study’s financial budget and will be working with Kristoffer Skaalum Hansen, who is project physician. Pharma Nord has granted the Q10 capsules and the placebo capsules for the entire study, which has been approved by the Danish Medicines Agency. It is a so-called cross-over trial with 120 patients suffering from long-term effects of COVID-19. All participants will get both the active preparation and placebo but in alternating time periods. Neither the doctors nor the patients know in advance who will be getting what and when.

Special Q10 drug for research purposes Pharma Nord has developed Myoqinon (100 mg capsules) as a special drug to treat heart failure. The preparation is used in scientific studies and is manufactured using Pharma Nord’s patented method that guarantees good bioavailability of the Q10 raw material. As part of this study, the scientists will be looking at how Q10 affects the mitochondria in the cells and whether an improved energy metabolism can possibly help increase the energy supply to all the body’s organs. The researchers hope to be able to mitigate some of the long-term effects such as physical and mental fatigue that burden these patients.

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 Licorice Health Foods Unit 2, Patrick Street, Portumna Tel: 0909 75 9977 Email: licoricehealthfoods@yahoo.com Open Sesame Unit 6 Market Hall, Gort, Tel: 091 632778 Email: info@opensesame.ie The Health Store Unit 4, Briarhill Shopping Centre, Ballybrit Tel: 091 773688 Email: info@healthstoregalway.ie The Natural Way Main Street, Clarinbridge. Tel: (091) 776 800 Email: thenaturalwayclarinbridge@gmail.com

Kerry Aquarian Health 23 Main Street, Cahersiveen Tel: 066 9481733 Email: suzan@aquarianhealth.ie Horans Healthstore Lr Rock St, Tralee Tel: 066 7119418 Email: sandratbreen@eircom.net Horans Healthstore Beech Road, Killarney Tel: 064 22581 Email: sandratbreen@eircom.net Horans Healthstore William St, Listowel Tel: 068 24356 Email: sandratbreen@eircom.net Horans Healthstore Central Point, Park Road, Killarney Tel: 064 662653 Email: sandratbreen@eircom.net 62 rude health magazine

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

Mayo

Waterford

Healthy Roots Health Store Long Street, Louisburgh Tel: 089 2522000 Email: healthyrootsmayo@gmail.com

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

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

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

Ylang Ylang Healthstore Westport Tel: 098 28802

Kildare

Meath

Healthy Living Centre 2 Duke St, Athy Tel: 059 8641535 Email: healthylivingathy@gmail.com

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

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

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

Limerick Dargans Healthfoods Cestletroy Shopping Centre, Limerick Tel: 061 339506 Email: jim@dargan.ie Eats of Eden Thomas St, Limerick Tel: 061 316693 Email: eatsofedenlimerick@gmail.com Horans Healthstore The Square, Newcastle West Tel: 069 77784 Email: sandratbreen@eircom.net Horans Healthstore 73 William Street, Limerick Tel: 061 319405 Email: sandratbreen@eircom.net Sonas Health Foods 9 The Square, Newcastle West Tel: (069) 78944 Email: info@sonashealthfoods.ie

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

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

Roscommon Healthy Beings Elphin St, Strokestown Tel: 071 9634411 Email: tesscall@gmail.com Tattie Hoaker Goff Street, Roscommon town Tel: 090 6630492 Email: mkaybrosnan@hotmail.com

Sligo Tir na nOg, Grattan St, Sligo Tel: (071) 9162752 Email: marymcdonnell55@eircom.net Sligo Wellness 1 Wine Street, Sligo Tel: 071 9153828 Email: info@sligowellness.com

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: horansnenagh@gmail.com Horans Healthstore Main St, Cashel Tel: 062 62848 Email: sandratbreen@eircom.net

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

Wicklow Health At Hand 5 Lower Main St, Arklow Tel: 0402 41869 Email: healthathandshop@gmail.com Health Matters 25 Main St, Bray Tel: 01 2762669 Email: info@healthmatters.ie Harvest Fare, Main Street, Blessington Tel: 045 891636 Email: harvestfare1@gmail.com

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

Nature’s Gold 1 Killincarrig Road, Greystones Tel: 01 2876301 Email: natures_gold@eircom.net

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

Nature’s Hand Unit 28, Crescent Shopping Centre, Dooradoyle Road, Limerick Tel: 061-228 888 Email: info@natureshand.ie

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ENERGY – The Natural Way

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VIEW FULL RANGE – SUBSCRIBE TO NEWSLETTER – ENTER COMPETITIONS www.pharmanord.ie • Tel: 01 8991650 www.rudehealthmagazine.ie rude health magazine