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APRIL 2017 www.yourhealthyliving.co.uk
YOUR LOOK
Your path to radiant skin
FREE magazine YOUR HEALTH
YOUR EXPERTS
How to achieve good gut health YOUR FOOD
Recipes to help manage your diabetes
Your hay fever survival plan YOUR MIND
Boost your confidence and wellbeing
PAULA RADCLIFFE “My top tips for runners”
PLUS
Supplements and natural remedies for children, yoga postures to banish back pain, top giveaway prizes, natural health news and research, plus much more!
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Inside
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APRIL 2017 / www.yourhealthyliving.co.uk
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Yourhealth 4 Health News: All the latest news and research from the world of natural health and wellbeing 12 Celebrity Health: Marathon champion Paula Radcliffe talks about the highs of her illustrious running career 25 Your Natural Beauty: News and tips for looking naturally beautiful!
Where you can buy Certified Natural & Organic Skincare
34 Your Experts: Your natural hay fever survival plan 40 Your Health: Tips and advice for good gut health
Yoursfor free
Easter treats
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Yourliving 46 Green Living: We take a look at the potential health risks linked with EMFs 48 Your Body: Yoga postures to help strengthen your back 50 Your Mind: Help for boosting your emotional and mental wellbeing
Yourfood 52 Your Food: Recipes suitable for those with diabetes
Yourexperts 20 Health Q&A: Our experts answer your questions on leg cramps, high cholesterol and natural ways to speed recovery after an operation 22 Here to Help: Independent health store advice on supporting children’s health
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/YourHealthyLivingMagazine YHLMag /YHLMag Official magazine of Tree of Life, natural health suppliers. Your Healthy Living magazine is distributed through the largest wholesaler in the natural products industry, Tree of Life. Should retailers require more copies, simply use order code 0003 and these will be delivered subject to availability. April 2017
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Discount valid from May 31st March to 31st
5 Giveaways: Want to be in with a chance of winning a great prize? Then enter our giveaways!
14 Your Look: Caroline Artiss offers a guide to the best nutrients for glowing skin
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www.allnaturalme.co.u Tel: 01557 428 010
Regular readers will know that I’m a keen runner, so I was very excited to speak with marathon legend Paula Radcliffe this issue. As the London Marathon takes place this month it’s particularly apt timing to have Paula’s tips and advice for those wanting to take up or improve their running. Turn to page 12 for my interview with her. Spring is very much here and while the appearance of tree blossoms is a pretty sight it also signals the beginning of the hay fever season which can mean misery for sufferers of the seasonal sniffles. Fortunately we have plenty of natural tips and tricks for combating the symptoms so that you can enjoy the warmer weather. See page 34 to find out more. Our other features this month include a look at good gut health and its links with brain health and immunity, plus we also take a look at some of the health risks linked with EMFs or electromagnetic fields. There’s also tips for the best supplements for children from our in store expert and we have some great diabetic-friendly recipes for you to try out. Enjoy! Wishing you good health,
Liz Parry | Your Editor
THE TEAM EDITOR Liz Parry liz@jfnproductions.co.uk PUBLISHING DIRECTOR Cathy Norris cathy@jfnproductions.co.uk GROUP AD MANAGER Heidi Thoday heidi@jfnproductions.co.uk PRODUCTION Kirsten Butler copy@jfnproductions.co.uk DESIGN Anthony Sihapanya anthony@jfnproductions.co.uk MANAGING DIRECTOR Stuart Jackson stuart@jfnproductions.co.uk
Visit: www.yourhealthyliving.co.uk for all our competitions and online magazine.
SUBSCRIBE NOW
and receive a FREE gift! When you subscribe to Your Healthy Living for a year, for £19.95, you will receive a great free gift – a Benecos natural nail care pen worth £6.95 and a Benecos nail polish in Minty Day £6.95. The nail care pen is enriched with organic coconut oil, FREE almond oil and shea butter to intensely nourish and care for your nails, keeping the cuticles soft and nails in tip top condition. The Minty Day Nail Polish is free from six toxic and harmful chemicals such as formaldehyde, camphor, toluene, phthalates, colophony and TPHP. Subscribe today at www.yourhealthyliving.co.uk/subscribe
GIFT
Your Healthy Living, JFN Productions Ltd, Unit E Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN, UK. © 2017 Published by JFN Productions Ltd. Information in Your Healthy Living 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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Healthnews
NEWS& Read more health news at www.yourhealthyliving.co.uk
research
Sitting too comfortably?
Vitamin C may help in the fight against cancer Promising new research has shown that vitamin C (ascorbic acid) can be used to target and kill cancer stem cells (CSCs), the cells responsible for feeding the growth of fatal tumours. Dr Michael P. Lisanti, Professor of Translational Medicine at the University of Salford, said: “We have been looking at how to target cancer stem cells with a range of natural substances including silibinin (milk thistle) and CAPE, a honey-bee derivative, but by far the most exciting are the results with vitamin C. Vitamin C is cheap, natural, non-toxic and readily available so to have it as a potential weapon in the fight against cancer would be a significant step.” Cancer stem-like cells are thought to be the root cause of chemotherapy resistance, leading to treatment failure in patients with advanced disease and the triggers of tumour recurrence and metastasis (regrowth). Vitamin C has previously been shown to be effective as a nontoxic anti-cancer agent in studies by Nobel Prize winner Linus Pauling and was recently shown to reduce mortality by 25 per cent on breast cancer patients in Japan. However, its effects on CSC activity have not been previously evaluated and in this context, it behaves as an inhibitor of glycolysis, which fuels energy production in mitochondria, the ‘powerhouse’ of the cell. Dr Gloria Bonuccelli, lead author and another member of the Salford team added: “This is further evidence that vitamin C and other non-toxic compounds may have a role to play in the fight against cancer. Our results indicate it is a promising agent for clinical trials, and as an add-on to more conventional therapies, to prevent tumour recurrence, further disease progression and metastasis.” The results were published in the journal Oncotarget. 4 4
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New research has revealed that Brits will spend more than 18 years of their adult lifetime sitting down. The average person leads a very sedentary lifestyle, spending 51 hours and 44 minutes sitting during a typical week, according to the findings from vitamin experts Solgar UK. The study also found that many people sit watching television for 13.5 hours a week, and more than 2.5 hours while they commute. Furthermore, Brits spend only four hours a week exercising, and four hours a day on their feet – just over half the time they spend sitting down. Solgar UK’s head of nutrition and education, Paul Chamberlain, said: “Our survey found that many Brits experience joint pain (particularly knee and back pain) that impacts their ability to stay active and exercise. Ironically inactivity is one of the major causative factors of joint pain. Sitting for long periods places pressure on the spine and joints. For some people years of inactivity can also lead to weight gain which increases stress on the joints, along with increasing inflammation which again can impact joint health.” Author and TV Doctor Dr Ellie Cannon added: “I’ve noticed that stiffness, neck pain and general inflexibility are real issues so making sure you’re standing up and going for a walk around the office rather than being still all the time will help. The new Solgar 7 ‘your body is designed to move’ campaign is about encouraging Brits to be more active and offering extra daily joint support to help keep people moving.”
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WIN!
WIN!
WIN!
FREE PRIZE DRAWS
LESS PMS
REDUCE PMS SYMPTOMS NATURALLY
££££s worth of fantastic health products to be given away this month. Enter the free draws today!
Cleanmarine for Women has been formulated to balance hormonal activity and reduce PMS symptoms. Made from pure krill oil combined with soy isoflavones (a type of phytoestrogen), rosemary oil, vitamin D and B vitamins, this unique combination targets hormone balance, energy production and skin health. One reader will win two packs, worth a total of £48. DRAW CODE: YHL-SAVANT-0417
UNIQUE FORMULATION
SUPPORT THROUGHOUT THE MENOPAUSE
WIN!
A VEGGIE TREAT
DELICIOUS LIQUORICE A popular treat with vegetarians, the liquorice in Panda Liquorice is made without gelatine and uses only natural ingredients. Two readers will each win a delicious selection of Panda Liquorice products worth £30. The prize includes the newly released Mint Bar range plus a variety of bags and bars. DRAW CODE: YHL-PANDA-0417
The unique formulation in A.Vogel Menopause Support is obtained using an extract of fermented soya beans and provides 50mg of bioavailable phytoestrogenic soy isoflavones per day. It also contains magnesium (known to help with symptoms such as tiredness and fatigue), hibiscus and vervain. We have 20 packs to give away, each worth £14.99. DRAW CODE: YHL-VOGEL-0417
WIN! EVERYONE WINS!
WIN!
EASES DISCOMFORT
CHOOSE YOUR OWN PRIZE
DIGESTIVE ENZYME SUPPLEMENTS
Good Health Naturally stocks a range of supplements and natural health products from serrapeptase to curcumin and krill oil. Featuring unique formulations, there is a supplement to help any health problem. Six readers will win a £50 voucher, plus every entry will receive a £5 voucher, to spend on any product in the Good Health Naturally store. DRAW CODE: YHL-GHN-0417
Enzymedica™ has a range of Digestive Enzyme supplements that help with digestive health concerns such as wind, cramping and bloating. Try Enzymedica’s GlutenEase™, Lacto™ or Digest Spectrum™. Three lucky readers will win a £50 voucher, plus every entry will receive a 20 per cent discount voucher, to use online in the Enzymedica store. DRAW CODE: YHL-ENZYME-0417
WIN! BOOSTS WEIGHT LOSS
TOTAL BODY CLEANSE CleanseSMART is a total body cleanse that deeply cleanses the entire body over 30 days, making it an ideal boost to any weight loss or clean eating programme. CleanseSMART is recommended for thorough detoxification, clearer skin, increased energy, constipation relief, and weight loss. We have five cleanses to give away, worth £33.99 each. DRAW CODE: YHL-RENEW-0417
HOW TO ENTER CLOSING DATE: 31 May 2017 WEB
Just visit www.yourhealthyliving.co.uk
Or email win@jfnproductions.co.uk
and enter your details and the Free Draw Code (eg YHL-VOGEL-0417) with the Free Draw Code (eg YHL-VOGEL-0417) in the email subject box.
POST
Or post your name and address
with the Free Draw Code (eg YHL-VOGEL-04177) to: Reader Offers, Your Healthy Living, JFN Productions, Unit E, Blois Meadow Business Centre, Steeple Bumpstead, Essex, CB9 7BN. (Entries on postcards or sealed envelopes only please.) Also, please note that you can enter multiple giveaways on one postcard.
Your Healthy Living Prize Draw Terms & Conditions You may enter more than one draw but there is a maximum of one entry per person per prize. Prizes can only be dispatched to residential addresses within the UK. Winners are selected at random from all entries received at the closing date. By entering a prize draw you agree to us keeping your details on our database and that these details may be utilised by companies connected to JFN Productions and companies involved in these offers. If you do not wish us to retain your details for contact about news and offers, please select ‘no offers’ online or write ‘no offers’ at the top of your email or postcard. For full terms and conditions visit www.yourhealthyliving.co.uk April 2017
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Healthnews
Love your heart! Taking steps to keep your heart healthy is vital in order to prevent heart disease and starting this at a young age will lower risk later in life. Doctor, fitness blogger and personal trainer, Dr Hazel Wallace, has teamed up with Linwoods, producers of healthy milled super foods, to come up with five ways to help the health of your heart. 1. Eat more flaxseed Flaxseed is a heart health superfood, full of fibre, which helps lower cholesterol, and omega-3 fatty acids, which can help improve your good cholesterol. 2. Enjoy some chocolate Cacao is one of the most nutrient-dense foods in the world because of its rich source of nutrients known as polyphenols. Cacao has also been shown to reduce the amount of both LDL (bad) and total cholesterol, which reduces the risk of heart disease. 3. A sprinkle a day keeps the doctor away Pack every meal full of heart-loving nutrition by adding a sprinkle of flaxseed and goji berries to your porridge which more than doubles your daily intake of omega-3. 4. Don’t miss out on magnesium In a recent study, consuming the RDI (200mg) of dietary magnesium has been associated with a 22 per cent lower risk of coronary heart disease. Just one sprinkle (30g) of shelled hemp provides 50 per cent of your recommended daily allowance (RDI). 5. Get moving Just 30 minutes of moderate activity a day can reduce your risk of heart disease and high blood pressure as well as reducing stress, tension, depression and anxiety.
Editor’s Choice
your
healthyliving Natural Solutions for Dementia and Alzheimer’s is the brand new book by Dr Marilyn Glenville PhD. Delivering the latest research and insights to one of the world’s most feared conditions, this is the ultimate guide to preventing short-term memory loss. Containing a seven-step brain protection plan on how to help keep your brain as healthy and alert at 80 as it was at 21, it will leave you inspired about how to help yourself or someone you love avoid the memory problems many of us dread! 6
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Vitamin B could protect against pollution
People who live in heavily polluted cities such as London could benefit from supplementing with B vitamins, new research has revealed. A study published in the journal Proceedings of the National Academy of Sciences highlighted the fact that taking a supplement containing B12 could offer some protection against the impacts of air pollution. Vitamin B12 is specifically known for its role in producing healthy amounts of red blood cells required to deliver oxygen to the body's cells and tissues. B12 has been proven to help reduce tiredness and fatigue as well as aiding concentration and memory. Andrew Thomas, founder and managing director at BetterYou, said: “B12 is a vital nutrient and by taking it orally in spray form ensures that the vitamin is absorbed directly into the bloodstream. Our daily required intake for health maintenance is relatively small, however few foods are rich sources (red meats and offal are major sources) and more restricted diets omit these. In addition, B12 is a very difficult vitamin to absorb and our digestive efficiency is reducing rapidly. Supplementation is becoming more of a necessity for us and using a spray in the mouth bypasses the digestive system, ensuring optimal absorption.”
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What Doctors Don’t Tell You…
BOOK SHELF
Good Health Naturally’s health solutions are unique and professional strength and can be used to help support most modern day problems.
We take a look at some of the newest natural health books
Guilt-Free Nice Cream: Over 60 Amazing Dairy-Free Ice Creams by Margie Broadhead (£12.99, Hardie Grant)
The recipes in this new book are made from a healthy, bananabased alternative to ice cream, which also happens to be delicious! With no preservatives and even counting as one of your five-a-day, you don’t need to be a pro in the kitchen or own a fancy ice cream maker to make ‘nice’ cream.
MAXIFOCUS
– *contributes to the maintenance of normal Vision
A Whole New Way to Eat
by Vladia Cobrdova (£18.99, Murdoch Books) Vladia Cobrdova’s food philosophy focuses on the importance of using the best possible natural ingredients, free from chemicals, in tune with the balance of your body and with the seasons. Recipes include crispy coconut chicken, seafood and black rice paella and carrot and zucchini cake.
Sorted: The Active Woman’s Guide to Health by Dr Juliet McGrattan (£16.99, Green Tree) Sorted is a friendly, accessible handbook that gives you a top-to-toe MOT to help you stay fit and well. From wearing the right bra or exercising during your period, to recovering from injury or keeping active during pregnancy, its advice will soon have you sorted and on the road to health.
THE KRILL MIRACLE
– *contributes to normal Heart & Brain Function
DAILY IMMUNE PROTECTION
– *contributes to normal Immune System
ANCIENT MINERALS MAGNESIUM – *reduces Tiredness & Fatigue
Also check out….. UB8Q10 – x8 better than ordinary CoQ10 B4HEALTH SPRAY – all of your essential B Vitamins in one ACTIVE LIFE – the ultimate multivitamin, x130 ingredients in one REALLY HEALTHY PASTA – the world’s healthiest pasta, Gluten Free, Organic
Trust Good Health Naturally solutions to help support your health condition. Why? Because they work! *The following are AUTHORISED claims from the EU Register on Nutrition & Health.
AVAILABLE AT YOUR LOCAL INDEPENDENT HEALTH STORE OR VISIT www.GoodHealthNaturally.com OR CALL 03337 777 333 (local rate call) YHL READER SPECIAL OFFER *10% off in the Good Health Naturally Store using coupon code YHLAPR10
Trade Enquiry? Call Wholesale Health 01606 889 905
April 2017
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Healthnews
Vitamin D found to help prevent autism
MEDITERRANEAN DIET COULD LOWER BREAST CANCER RISK A major new study has found that the Mediterranean diet could help to lower the risk of one of the most aggressive types of breast cancer by 40 per cent. The study, which was published in the International Journal of Cancer, and funded by the World Cancer Research Fund, monitored over 62,000 women during a 20-year period. The researchers found that those who adhered more closely to the Mediterranean diet had a 40 per cent reduced risk of oestrogen-receptor negative breast cancer – which usually has a worse outcome than other types of the disease. The Mediterranean diet includes a high intake of plant-based proteins, such as nuts, lentils and beans, whole grains, fish and monounsaturated fats – also known as ‘good fats’ – such as olive oil. This diet also has a low intake of refined grains such as white bread or white rice, red meat and sweets. Although the traditional Mediterranean diet involves moderate consumption of alcohol, in this study alcohol was excluded from the criteria, as this is a known risk factor for breast cancer. Breast cancer is the most common cancer in women in the UK with over 53,000 new cases each year. Dr Panagiota Mitrou, director of research funding at the World Cancer Research Fund, said: “This important study showed that following a dietary pattern like the Mediterranean diet could help reduce breast cancer risk – particularly the subtype with a poorer prognosis. With breast cancer being so common in the UK, prevention is key if we want to see a decrease in the number of women developing the disease.”
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New Zealand researchers have discovered that vitamin D plays an important role in the development — and prevention — of autism. Researchers at the Queensland Brain Institute at the University of New Zealand found that giving vitamin D supplements to mice during pregnancy completely prevented autism traits in their offspring. Autism — or autism spectrum disorder — describes lifelong developmental disabilities including difficulty or inability to communicate with others and interact socially. Sun exposure is the major source of vitamin D — which skin cells manufacture in response to UV rays — but it is also found in some foods. Dr Wei Luan, a postdoctoral researcher involved in the study, said vitamin D was crucial for maintaining healthy bones, but the active hormonal form of vitamin D cannot be given to pregnant women because it may affect the skeleton of the developing foetus. “Recent funding will now allow us to determine how much cholecalciferol – the supplement form that is safe for pregnant women – is needed to achieve the same levels of active hormonal vitamin D in the bloodstream,” said Dr Luan. “This new information will allow us to further investigate the ideal dose and timing of vitamin D supplementation for pregnant women. The findings were published in Molecular Autism.
Blueberry concentrate aids brain function in older people New research from the University of Exeter has shown that drinking concentrated blueberry juice can improve brain function in older people. The researchers found that a group of healthy people aged between 65 and 77, who drank concentrated blueberry juice every day, demonstrated improvements in brain function, blood flow to the brain and activation of the brain while carrying out cognitive tests. Evidence also suggested an improvement in working memory. Blueberries are rich in flavonoids, which have antioxidant and anti-inflammatory properties. Dr Joanna Bowtell, head of Sport and Health Sciences at the University of Exeter, said: “Our cognitive function tends to decline as we get older, but previous research has shown that cognitive function is better preserved in healthy older adults with a diet rich in plant-based foods. In this study we have shown that with just 12 weeks of consuming 30ml of concentrated blueberry juice every day, brain blood flow, brain activation and some aspects of working memory were improved in this group of healthy older adults.” The findings were published in the journal Applied Physiology, Nutrition and Metabolism. To find out more information on Blueberry concentrate, visit www.cherryactive.co.uk
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‘Yogurt with no dairy?’ I said. ‘What’s that like?’ ‘Like dairy,’ she replied.
Silky-smooth. Creamy-tasting. Koko Dairy Free has everything you love in a yogurt. Except dairy.
Set yourself Koko dairy free
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You’ll
LOVE
DID YOU KNOW? BlueberryActive is a 100 per cent pure, anthocyanin-rich, highly-concentrated blueberry juice – the 473ml bottle contains the concentrated juice of over 2,800 Chilean blueberries! TELL ME MORE! It has a smooth, rich taste and contains no added preservatives, sugars or any other additives. Simply mix 30ml with water to make a delicious juice, or add to your smoothies, natural yogurts or even your morning porridge! AVAILABLE FROM? All good health stores.
GREAT BUYS AT YOUR HEALTH STORE
WHAT’S NEW? Panda liquorice mint bars are now available in a multi-pack four-bar option as well as the ever popular single bar. TELL ME MORE! Panda Liquorice has been on sale in the UK for 36 years and the liquorice itself has been in production in Finland since 1927. The range is made with natural ingredients and is a big favourite with vegetarians, vegans and slimmers in the UK. ANYTHING ELSE? Panda liquorice is sold in over 25 countries including the US, Canada, UK, Italy, Spain, Holland and the Nordics. AVAILABLE FROM? Independent health food stores nationwide.
RAISE A GLASS! Suma Wholefoods is celebrating its 40th birthday with the launch of this special edition organic IPA. WHY SHOULD I TRY IT? Robust, enduring and perfectly blended; this beer is the liquid embodiment of Suma’s co-operative heritage. TELL ME MORE! Brewed in Yorkshire using the finest organic hops and malts, this IPA will teach your tongue a lesson with a rugged, malty, floral-dance of flavours. A balance of aromatic hops and bitter finish make it punchy and powerful, yet smoother than a mole in a smoking jacket. Enjoy straight from the bottle or poured into your favourite glass. AVAILABLE FROM? Independent health food stores. Visit www.suma.coop
PREVENT AND TREAT CYSTITIS Cysticlean®240 PAC is a lasting answer to reducing longterm antibiotic use and the misery of recurring cystitis. Contains guaranteed 240mg PAC- clinical studies prove more effective than lower PAC formulations. TELL ME MORE! Super strength stops bacteria in its tracks. Recommended by doctors and urologists. Safe, one-a-day and vegetarian – it works! AVAILABLE FROM? Independent health stores or visit www.cysticlean.co.uk for more information.
WHAT’S THIS? Made from organically-grown peanuts, Essential Organic Peanut Butter is a good vegetarian source of protein. WHY SHOULD I TRY IT? Free from added sugar, added hydrogenated fats, palm oil and preservatives, every mouthful is packed full of sustainable goodness. TELL ME MORE! There are four delicious varieties to choose from: Crunchy or Smooth, lightly salted or without salt, to suit your dietary requirements. HOW MUCH? £2.55 for 350g AVAILABLE FROM? Independent health food stores nationwide. Call 0117 943 0812.
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PAINFUL CALF CRAMPS? Padma Circosan is a traditional herbal medicinal product used to relieve minor circulatory disorders including leg cramps, based upon longstanding use as a traditional remedy only. WHY IS IT SO GOOD? Manufactured in Switzerland to quality and safety standards, Circosan contains a unique blend of 21 herb and mineral ingredients. HOW MUCH? £16.95 for 60 capsules. AVAILABLE FROM? Independent health food stores and pharmacies and online from www.allcures.com
DID YOU KNOW? Ashwagandha is a prized Ayurvedic, adaptogenic herb. WHY IS IT SO GOOD? It rejuvenates the body by moderating the stress response, bringing energy and inner strength for the mind and nervous system. TELL ME MORE! Pukka’s WholisticTM Ashwagandha uses a unique extraction process to retain 45+ active phytonutrients and has been shown to improve sleep quality by 69 per cent. AVAILABLE FROM? Independent health food stores. Visit www.pukkaherbs.com
WHAT’S THIS? New from The Natural Health Practice, Advanced Brain & Memory Support formulated in association with Dr Marilyn Glenville PhD, is a unique formulation which helps promote concentration, sharpness and focus. TELL ME MORE! The product contains carefully chosen nutrients, each with a specific role to aid cognitive performance and support healthy brain function and memory. As well as Methylfolate it contains the three most important B vitamins (B6, B12 and folic acid) at their optimum amounts, plus vitamin B5, phosphatidyl serine, acetyl carnitine, l-taurine, l-arginine, alpha lipoic acid, coenzyme Q10, phosphatidyl choline, kelp, vitamin E, vitamin A, selenium and zinc. AVAILABLE FROM? All good independent health stores. Visit www.naturalhealthpractice.com
CNM
COLLEGE OF NATUROPATHIC MEDICINE
TRAINING SUCCESSFUL PRACTITIONERS
CHANGE CAREER
Train to become a… TRY THIS! AQUA Carpatica is a refreshing natural water with an exquisite, crisp taste thanks to the water’s pure composition. WHY IS IT SO GOOD? The product is naturally free from nitrates, has very low sodium levels, contains natural electrolytes and minerals and has a high alkaline pH of 7.8. TELL ME MORE! AQUA Carpatica supports overall health and wellbeing, stimulates both digestion and metabolism and is perfectly suited for athletes, people with high blood pressure or those following low-sodium diets. Not man-made, purified or enhanced – just as nature intended. AVAILABLE FROM? Whole Foods Market, As Nature Intended, Harrods and Ocado. Visit www.aquacarpatica.co.uk April 2017
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Nutritionist Herbalist Acupuncturist Homeopath Naturopath Natural Chef
NM Attend a FREE C Open Evening near you!
Postgraduate & Short Courses also available Colleges throughout the UK, Ireland, USA Part time and full time studies
01342 410 505 www.naturopathy-uk.com
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Bornto
Celebrity health
run
Marathon champion Paula Radcliffe talks to Liz Parry about the highs of her illustrious running career and offers some tips for those just starting out
W
hen it comes to long distance running, Paula Radcliffe is one of the world’s best. The 43-yearold not only won the London Marathon in 2002, 2003 and 2005, but she also holds the women’s world record for the marathon with her time of 2 hours 15 minutes and 25 seconds. In 2004 she won the New York Marathon and a year later she took home the gold medal at the Helsinki World Championships for the same distance. In 2002 she received an MBE and was named the BBC’s Sports Personality of the Year. What projects are you currently working on, since you ended your competitive running career in 2015? Paula: I am still a Nike ambassador for Women’s Running. I commentate for the BBC and others. I am vice chair of the IAAF Athletes’ Commission and sit on the Cross Country Committee. I also do some motivational speaking and ambassador work for events. How did you feel when you ran your last competitive marathon at London in 2015? Was it an emotional experience? Paula: It was very emotional. It was a journey and a battle for me to be able to finish my career on my terms and achieve the goal of running one more time at London. I anticipated the emotions I would feel at achieving my goal but underestimated how special and warm the crowd reaction to me would be and that almost totally bowled me over.
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“It was a journey and a battle for me to be able to finish my career on my terms and achieve the goal of running one more time at London.” Of all the big city marathons that you have taken part in, which was your favourite and why? Paula: I would say London, because it is an iconic event that I have grown up with. It’s my home marathon and the crowd, organisation and atmosphere are second to none. New York is also very special and a very close second! What would you say has been the biggest highlight of your running career? Paula: I would say probably running the marathon World Record in 2003 in London.
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However winning my first senior World Cross Country in 2001 was also a big highlight since it had been a major goal for nine years before I achieved it. The World Title in 2005 was also very special. What advice do you have for people who would like to get started in running but are unsure of where to begin? Paula: I always say to join a running group or club as it really helps with motivation and first steps. Pick a goal and make a plan working towards it that is reasonable and flexible. Look after yourself sleep and nutrition-wise to help support your body. What are your best tips for avoiding running injuries? Paula: Stretch regularly, have rest days, eat well and balanced and be sure to drink enough to stay well hydrated. Also ensure you get enough sleep as this is when your body heals. Eat something within 20 minutes of finishing training to optimise recovery. Vary your training and the terrain you run on and try to always include some off-road running and general core stability training. If you ever find yourself having a difficult run, what strategies do you use to keep going and remain focused? Paula: I pick something to focus on in my mind, even if it is as simple as counting up to 100. I visualise the goal I am working towards. Pick small targets within the run to get to. Change the route or promise myself rewards for when I finish!
April 2017
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Paula Radcliffe
What foods do you eat to fuel your body on long runs? Paula: Before a long run I eat porridge made with water with chopped banana and some honey in it. I take an energy drink just before and also during to keep my glycogen levels up. What do you eat after you have finished a run? Paula: As soon as I finish I try to eat something, either a banana or an energy bar. Then as soon as possible I eat a meal with good amounts of protein and carbohydrate in it. Can you give us an idea of the typical foods you eat during the day? Paula: I usually start the day with toast and almond butter or porridge or cereal with almond milk and fruit. Lunch might be a tuna or salmon or mackerel salad or sandwich and then dinner is usually vegetables with brown rice or potatoes and beef or chicken or salmon. Do you enjoy healthy eating and cooking? Paula: I enjoy cooking and experimenting with different meals and try to make them healthy but also balanced. Do you take any supplements? If so, which ones? Paula: Yes I take Revive Active and also Revive Active Joint Complex. They help me balance an active lifestyle and family life and lots of travelling with staying healthy. I also have an arthritic degenerative foot joint and the joint formula really helps support that. What plans do you have for the future? Paula: To keep active and enjoying my running and my life. To improve and achieve the goals I set and to play a key role in the new IAAF Integrity Unit to ensure the future of youngsters entering athletics is healthy and protected.
For more information on Revive Active health supplements, visit www.reviveactive.com April 2017
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Yourlook
radiant YOUR PATH TO
SKIN
Caroline Artiss offers a guide to the best nutrients for glowing skin
T
he skin is the largest organ of the body; there is a wealth of research that identifies why certain nutrients are essential for keeping our skin looking healthy. All these nutrients can be found in natural foods and should be added to your plate for beauty.
Healthy skin needs fat
People who cut out all fats from their diets to encourage weight loss will most likely suffer with dry, aged skin. Essential fatty acids like omega-3 and omega-6 help build cell membranes that keep the skin’s natural oil barrier intact, ensuring soft, plump skin. Include ingredients with good fat content, such as coconut, olive and algae oil, oily fish, avocados, seaweed, chia seeds, flaxseeds and nuts.
Antioxidants protect the skin
We’ve all heard of antioxidants, but what do they actually do? Well, they limit the production of free radicals, which can damage skin cells and lead to signs of early ageing. They also help protect the skin from the sun’s harmful UV rays. There are many skincare products that contain added antioxidants and vitamins, but I say remember to get them straight from the source and eat them up. Antioxidants have a great antiinflammatory effect and reducing inflammation promotes a more even skin tone, keeping acne and wrinkles at bay. Good sources of antioxidants to stock up on include black beans, black rice, green CONTINUED ON PAGE 16 > 14
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April 2017
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PERFEC TIL.COM
“My go-to vitamin is Perfectil. I really feel my skin and hair are radiant and shining.”
From Boots, Superdrug, supermarkets, Holland & Barrett, health stores, pharmacies With biotin which contributes to the maintenance of normal skin, plus selenium and zinc which contribute to the maintenance of normal hair and nails. *UK’s No1 beauty supplement brand for skin, hair and nails. Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 3 December 2016.
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Yourlook
tea, dark chocolate, moringa powder, red grapes, baobab fruit powder, spinach, kale, artichokes and broccoli, and, of course, berries. Rather than just eating bucket-loads of blueberries to get all your antioxidants, it is far more beneficial to eat a whole range of the foods mentioned above and in the following paragraphs.
It’s really important to take a balanced approach to getting all the nutritional value from ingredients that your skin needs through your diet. I believe that is why the world is blessed with such a huge variety of foods, so that we can try different flavour combinations and still find everything we need in nature to keep our bodies feeling healthy and looking great.
Vitamins A, C and E reduce fine lines and wrinkles
Vitamin A is transformed into retinol in the body, which is essential for clear skin. Studies have shown that retinol helps to keep the skin firm by increasing the skin’s collagen production, creating healthy cells and increasing skin support substances, such as ceramides. Great sources of vitamin A are all the orange-coloured vegetables, like butternut squash, carrots and sweet potatoes, as well as beetroot tops, green beans, spinach, dark cabbage and kale. Vitamin C is essential in the production of scar tissue, blood vessels and cartilage – it is also a powerful antioxidant and helps promote collagen production. Great sources to stock up on are apples, apricots, citrus fruit, pears, kiwi, guava, papaya and mango, yellow, orange or red peppers, 16
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dark green leafy vegetables, cauliflower, Brussels sprouts, radishes and tomatoes to name just a few! Vitamin E is a potent antioxidant that helps protect the skin from sun damage. It cannot be produced by the body, so we need to make sure we eat enough to replenish the body’s store. Good sources (that you can find easily without having to buy supplements) are tofu, almonds, hazelnuts, sunflower, pumpkin and sesame seeds, avocados, oily fish, like salmon, trout and herring, prawns and swordfish. It is also present in spinach, kale and turnip greens, as well as wheatgerm, olive, grapeseed and sunflower oils. CONTINUED ON PAGE 18 > April 2017
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YHL PROMOTION
A new and effective approach to anti-ageing
Today’s way of life presents many challenges for the health of our skin and its structure that could serve to accelerate the ageing process.
A
ll women will experience skin ageing – it is normal. As part of this natural process, there is a risk that external and internal factors could affect the skin’s ability to rebuild and maintain its youthful appearance. This is demonstrated as a steady decline in skin thickness and elasticity. External skin ageing is the influence on skin caused by the environment, such as exposure to sunlight (photo-ageing), environmental pollutants, diet and stress that can be a major contributor to skin age degradation, leading to lines, wrinkles, sagging skin and age spots. Internal skin ageing is the influence on skin caused by time and genetics, resulting in slower cell turnover leading to the breakdown of collagen, elasticity and moisture retention. This causes dryness, wrinkles and dull and rough skin. As we age, the skin’s ability to replace cells with newer, younger skin cells is reduced and the skin rebuilding process, which is going on inside, all the time, every hour of every day, often needs support to function effectively.
Existing Treatments
Ranging from surgical procedures and facial injections to chemical skin peels and chemical/acid-based creams and lotions, not only are there obvious personal risks associated with some of these invasive procedures, but unfortunately, most treatments only provide short-term visual improvements as the skin will typically build a tolerance to the chemicals and acids used. This leads to a continued need for ‘improved formulations’ in the marketplace. But, instead of accepting this discouraging reality, there is something you can do about it.
Nourella® Cream contains the unique ingredient Retilex-A which is an exclusive form of vitamin A and is gentle on the skin (unlike some forms of vitamin A). It is highly absorbable and becomes most active and effective when it reaches the lower levels of the dermis where it influences, along with the tablets, the production of collagen and elastin – two essential elements needed to help maintain healthy, youthful skin. Nourella® Active Skin Support System has been clinically proven to reverse the signs of Accelerated Skin Ageing by more than 20 years, protecting against collagen and elastin degradation, free radicals and future photo damage whilst supporting the skin’s ability to retain moisture and maintain integrity. The most recent clinical study conducted on 60 subjects, using Nourella Active Skin Support System showed an increase in skin thickness of 42 per cent and skin elasticity by 35 per cent and concluded that based on these results, an objective skin age reduction equivalent to more than 20 years was obtained. Out of a survey of 6,911 users, 81 per cent said that they enjoyed visible and tangible benefits from using the system and 85 per cent said that they would recommend to a friend.
The Nourella® Effect
Nourella® Active Skin Support System is a unique combination of cream and supplement tablet which stimulates, rebuilds and rejuvenates the skin internally and externally and has been scientifically researched and developed to provide natural skin protection and improve skin structure, quality and appearance. Nourella® Tablets provide a specific molecule that enhances the skin recycling process to maintain or restore healthy youthful skin and, where needed, reverses the accelerated skin ageing process.
Contact Pharma Medico Ltd. Tel: 0845 894 9680 Web: www.nourella.com April 2017
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Yourlook AVOCADO SMOOTHIE Many people find that just eating avocados regularly can do wonders for your skin. I try to have a quarter or half every day. Avocados are packed full of oleic acid, an omega-9 fatty acid, and healthy monounsaturated fats. These play a very important role as one of the building blocks of healthy skin by keeping the epidermal layer of the skin soft and hydrated. Oleic acid also helps regenerate damaged skin cells and reduces facial redness. Avocados are also an excellent source of vitamin E, antioxidant carotenoids and vitamin C. SERVES: 2 INGREDIENTS • 1 ripe avocado, peeled and stoned • 240ml almond milk or milk of your choosing • 2 tbsp honey • 1½ cups ice cubes • A tiny pinch of salt A high-speed blender METHOD Add all the ingredients to a blender and whizz until you have a really smooth smoothie. You can add more milk if you prefer it to be a little runnier, and if you prefer it sweeter just add a little more honey. Note: High in unsaturated fats, this is great for complexion and hair strength.
BLUEBERRY, BLACKBERRY AND MORINGA SMOOTHIE
Extracted from Beauty Foods by Caroline Artiss. Photography by Ed Anderson. Published by Ryland Peters & Small. Beauty Foods will be available to Your Healthy Living readers for the special price of £10.99 including postage & packaging (RRP£14.99 by telephoning Macmillan Direct on 01256 302 699 and quoting the reference HU4).
You’ll
LOVE GREAT BUYS AT YOUR HEALTH STORE
For radiant skin WHAT’S NEW? Try the Rio Rosa Mosqueta Rosehip Discovery Set. WHY SO GOOD? The set contains three skincare products in handy mini sizes: a plant-based cream cleanser, Rosehip Seed Oil and Anti-Ageing Day and Night Cream. TELL ME MORE! The cleanser gently cleanses, nourishes and hydrates the skin, dissolving makeup and removing excess oil; the Rosehip Seed Oil nourishes and regenerates the skin deep down and can be used on scars, stretch marks, fine lines and sun damaged skin; while the Anti-Ageing Day and Night Cream protects skin from harmful UVA rays during the day and hydrates the skin while you sleep. RRP £12.95. AVAILABLE FROM? Online at www.riorosa.co.uk or from health stores all over the UK. 18
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Blueberries and blackberries are great for your skin as they contain high amounts of vitamin C amongst many other vitamins and nutrients. Vitamin C is essential for the development and maintenance of scar tissue, blood vessels and cartilage, which in turn helps reduce fine lines and wrinkles. Plus these berries have high levels of antioxidants to help protect skin, too. Moringa is a superfood sold in powder form. First discovered in India, the moringa tree now grows in many tropical and sub-tropical countries. Best known for its high level of vitamin C (seven times more than an orange) and iron (25 times more than spinach), it has high levels of vitamin A and several B-vitamins, plus protein and calcium. SERVES: 2 INGREDIENTS • 250g fresh or frozen blueberries • 130g fresh blackberries • 2 tsp moringa powder • 1 banana • 750ml apple juice A high-speed blender METHOD Add all the ingredients to a blender and whizz to a smooth liquid. Pour and serve.
PROTECT YOUR SKIN: with Lyc-O-Mato™ WHY SHOULD I TRY IT? Recent studies have shown that tomato lycopene offers powerful protection against free radicals, the harmful effect of UV and photo-damage, thus having an anti-ageing effect. Lyc-OMato™ is the original lycopene supplement which offers high potency 15mg of standardised 100 per cent natural tomato lycopene, free from artificial additives. HOW MUCH? £13.49 for 30 capsules. AVAILABLE FROM? Independent health food stores and pharmacies, Revital, Holland & Barrett, Boots, Amazon and www.vitahealthcare.com
April 2017
20/03/2017 19:15
TACKLE THINNING HAIR WITH SCIENTIFIC OXFORD EXPERTISE Cutting-edge science that delivers noticeable, honest results Seasonal hair loss isn’t a myth, and for many people it’s a real problem. Around this time of year, a greater proportion of hair follicles will enter the telogen, or resting, phase of its life cycle, leading to increased levels of hair loss. To address the problem of thinning hair or a receding hairline, Dr Thomas Whitfield and the Oxford Biolabs team of scientists developed the naturally-based, scientifically-tested TRX2 Molecular Food Supplement for Hair. YHL: Dr Whitfield, what gave you the inspiration to begin developing a solution for hair loss? TW: The idea of creating TRX2 hit me when I was in Oxford, researching the process of hair loss. I better understood the causes and effects and, ultimately, the urgency of the issue for many – I’ve always wanted to find a solution for people who have a genuine need. YHL: What is the general mechanism of your flagship product? TW: Unlike some products, TRX2 has a credible scientific background and an essential formula that helps to stimulate
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potassium ion channels in hair follicles. We’ve only used naturally-based ingredients in the formulation ensuring there are no harmful side-effects to our regimen. Moreover, three of the key ingredients in TRX2 – selenium, zinc, and biotin – are officially recognised by the European Commission as contributing to the maintenance of normal, healthy hair. YHL: Is TRX2 perceived well and favoured by consumers? TW: Yes, we’re proud of our products, because they are easy-to-use and suitable for men and women of all ages. They are sourced and manufactured in the European Union, from where we ship worldwide, and have been sold in more than 100 countries. YHL: Is TRX2 efficient on its own? TW: Yes, it is efficient on its own. And additionally, we have recently introduced an advanced TRX2 topical range of foam and lotion to complement our TRX2 capsules. We are working on a shampoo, conditioner and thickening cream as a further support line.
EXCLUSIVE 5% DISCOUNT FOR YOUR MEMBERSHIP
Order via www.trx2.com/YHL and use the coupon code YHL to receive 5% discount. +44 800 808 52 51 contact@trx2.com
20/03/2017 19:15
Yourhealth
Q&A Your health
You asked: “I’m due to have a major operation soon and am feeling rather anxious. As a fan of aromatherapy, I wondered whether any essential oils could help with my nerves and aid the recovery process?”
CHRISTINE FISK ANSWERS: “Essential oils can play a useful role in alleviating some of the risks associated with operations. Studies have shown that lavandin and sweet orange essential oils are effective in treating anxiety and that periodic inhalation of lavender oil can decrease the amount of analgesia required. Ginger, spearmint and peppermint essential oils are particularly recommended for postoperative nausea and vomiting, and can help reduce the requirement for antiemetic medications. Studies have also shown that tea tree can be effective in treating several strains of Staphylococcus aureus, as well as MRSA and MSSA. For nausea, pop a couple of drops of peppermint on a tissue and inhale as required. For anxiety, place a couple of drops of lavandin and sweet orange in an aromatherapy diffuser (or on a tissue as above). To reduce the risk of infection and aid wound healing place two drops of tea tree oil in a cup of cooled, boiled water. Stir well and use a clean swab to bathe the wound, using a gentle, sweeping motion. Do not use until dressing is removed and do not apply to open wounds. Good luck for the operation and I hope you have a speedy recovery.” n Christine Fisk is a consultant aromatherapist with www.baseformula.com
You asked: “I get very bad cramps in my legs, especially at night. How can I get relief from this agonising discomfort?” JACQUELINE YOUNG ANSWERS: “Cramps are a very common problem and usually occur in the calf muscles, although any part of the legs may be affected. They are caused by sudden, uncontrolled spasm of the muscles and frequently occur at night, causing intense pain and disturbing sleep. One of the best ways to prevent cramps is to frequently stretch and exercise the calf muscles during the day. If seated this can be done by stretching out the legs and pointing the toes down to the floor and then reversing this, stretching the toes backwards. Another method is to stand with the front half of your feet on a stair and then gently lower the heels down over the edge to give a good stretch in the back of the legs. Repeat several times a day and before sleeping. Diet is also important. Eating plenty of magnesium-rich foods such as leafy greens, nuts, seeds and wholegrains may help and avoiding dehydration is vital. Traditional herbal remedies, such as those from Tibetan medicine, can also be useful as can massage and acupuncture.” n Jacqueline Young is a nutritionist and naturopath with a special interest in Tibetan medicine and other Oriental medical traditions. For more information visit: www.padma.co.uk
You asked: “I have genetically high cholesterol. Are avocados and coconut ok for me? What should I be eating?” GEMMA HURDITCH ANSWERS: “For those with high cholesterol, a diet high in saturated fat and cholesterol is not recommended. Meat and dairy are the main sources of these, so reduce consumption. Coconut is particularly high in saturated fat, so should be limited. Olive oil would be a better choice as your principal fat, but avoid cooking with fats wherever possible. Avocados have significantly less saturated fat than coconut, so enjoy in moderation. Avoid processed foods and those with a high sugar and low fibre content such as cakes, fast foods and sweets; they are particularly bad for increasing cholesterol production, and often contain harmful man-made trans fats. Replace them with nuts and seeds, vegetables and fruits. Look for raw and unsalted nuts. Soak them in water overnight for additional nutrients and digestibility. Nuts have a cholesterol-lowering affect, and substituting nuts in place of meat and dairy reduces the risk of cardiovascular disease. Eating a rainbow-coloured array of organic vegetables and fruit will offer benefit by providing cell and cholesterol protective antioxidants to reduce inflammation and improve arterial health. Prioritise intake of oats, garlic and fish.” n Naturopath Gemma Hurditch lectures at CNM (College of Naturopathic Medicine). CNM offers training in a range of natural health therapies, visit www.naturopathy-uk.com
Email your questions to liz@jfnproductions.co.uk You can also write in with your queries: Your Healthy Living Q&A, JFN Productions, Unit E, Blois Meadow Business Centre, Steeple Bumpstead, CB9 7BN. Or contact us via Facebook and Twitter /YourHealthyLivingMagazine @YHLMag See www.yourhealthyliving.co.uk for terms & conditions. We reserve the right to edit or shorten questions, and regret YHL and our experts cannot reply individually to your health and beauty questions. Facebook “f ” Logo
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April 2017
20/03/2017 19:16
Sojade: your body tells you it’s good and your mouth says it’s excellent! For Sojade, guaranteeing you high-quality products is as important as providing you with delicious recipes. That’s why we work exclusively with French soya producers to guarantee you organic GMO-Free soya, rich in vegetable proteins. As for our organic fruit preparations, they are caldron-cooked in our own Haute-Savoie facility to preserve their full flavour. Sold exclusively in Health Food stores.
Illustration : Carolina Spielmann Photos : Bruno Rebillard
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“FOR YEARS I’VE STRUGGLED WITH ARTHRITIS IN MY FOOT. THEN I DISCOVERED JOINT COMPLEX. NOW THERE’S A LOT LESS STIFFNESS IN THE MORNING AND A LOT LESS SWELLING AT THE END OF THE DAY.” PAULA RADCLIFFE
World Record Holder of Women’s Marathon
ORDER ONLINE WWW.REVIVEACTIVE.COM OR CALL FREEPHONE 0800 901 2152 Enrich your life
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Yourexperts
help Here to
Words: Julie Penfold
Independent health store advice on children’s health plus spring bugs and allergies Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of knowledge and expertise. This month we speak to Carol Faulkner, owner at Northampton Health Store.
T
he most important first line of immune defence would be a prebiotic and probiotic. Both are flavourless and come in powder form so are very child-friendly. Providing your child’s body with more good bacteria helps to protect them against the bad germs and bacteria that can circulate. They will also help children to fight off infections should they be prone to them.
Spring bugs and allergies
Spring bugs and allergies are already starting to make an appearance as my grandson’s hay fever symptoms have begun to kick in. He was a little bunged up this morning and was coughing and I do find that’s the onset of his hay fever symptoms. Children affected by hay fever may also experience cold symptoms. Elderberry syrup can be a good option to help fight off any impending virus or infection. It is also really good for breaking down mucus and the taste appeals to children too. I’m personally a big fan of echinacea. The old echinacea for children supplements worked really well, especially those that contained plantago which is great for ears, nose and throat.
Dietary additions
Children’s zinc is great for immunity and also for skin-healing. It can be a particularly good supplement for children that are prone to eczema and asthma. I would also encourage mums to
introduce more good fats into their little ones’ diets, especially when they are affected by hay fever and asthma. Increasing your child’s vitamin C intake can also be beneficial such as introducing fresh orange juice at breakfast time or encouraging them to snack on fresh fruit a little more. I tend to stress to mums to focus on their children’s diet. What your children eat is key as we only want to be adding supplements when we feel our little ones cannot get enough through their diet. Many mums tell us their children are refusing to eat fruit and vegetables and I often ask whether they eat together as a family. If you aren’t eating with your little ones, it can be difficult to encourage them around what they should be doing if you aren’t demonstrating that yourself. It can be difficult to introduce more fruit and vegetables to your children’s diet. If they can adapt to drinking smoothies, that is a great way to increase their intake. If you find you are having to hide fruit and vegetables, try giving them a choice. This would be two healthy options that you want your child to have, leaving them to decide which they would prefer. They will be more likely to accept and try their choice as it’s something they have selected. If you do feel supplementing is the best option, go for a high quality multivitamin and add it to healthy main meals.
Carol is a fan of Your Healthy Living because: “My customers love the magazine and always pop in and ask for it. It’s really informative and is always full of tips to help with health issues. Every issue is a great read.”
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NORTHAMPTON HEALTH STORE The store has been running for over 25 years and was previously known as Health Quest. For the past two and a half years, it has been based at The Drapery as Northampton Health Store. The store is very popular and has a loyal customer base. The team are passionate and knowledgeable about natural health and take great pride in ensuring customers walk out with exactly what they need whether that is advice or a particular supplement or product. Carol also has a background in sports nutrition. The store stocks a wide selection of supplements from ranges including Viridian, Solgar, Nature’s Aid, Nature’s Plus and A. Vogel. They have recently expanded their stock of bodycare, beauty and natural make-up. To contact the store, call 01604 634283 or visit www. northamptonhealthstore.co.uk
April 2017
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You’ll
WHAT’S THIS? Bio-Kult Infantis is an advanced multi-strain formula for babies, toddlers and young children. TELL ME MORE! Each easy-to-use sachet contains seven strains of live bacteria, vitamin D3 to contribute to the normal function of the immune system, preplex and DHA and EPA which are high in omega-3 fatty acids. HOW MUCH? £11.95 for 16 x 1g sachets AVAILABLE FROM? All good independent health food stores. Visit www.bio-kult.com
LOVE GREAT BUYS AT YOUR HEALTH STORE
For children’s health TRY THIS! Optima Junior Multi plus is (as the name suggests) a multivitamin and mineral supplement containing other important nutrients. TELL ME MORE! This delicious, wild strawberry and vanilla-flavoured chewable child-friendly bearshaped tablet has been specially formulated to help provide essential nutrients – nutritional insurance for children, especially fussy eaters. ANYTHING ELSE? It contains 22 active ingredients; not just your average ADC&E formula, so make sure they don’t miss out! AVAILABLE FROM? All good health food shops. Visit www.optimah.com
WHAT’S THIS? Naturelly is a gelatine-free, fun and fruity juicy jelly treat. WHY IS IT SO GOOD? It’s a refreshing hungerbuster that’s sweet by nature with nothing naughty added. No added sugar or sweeteners, only 36 kcal per pouch and 100 per cent RDI of vitamin C. Approved by both the Vegetarian Society and Coeliac UK and school compliant. AVAILABLE FROM? Independent health food stores, Wholefoods Market and Boots. Visit www.naturelly.co.uk
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WHAT’S THIS? Vitabiotics Wellkid Multi-vitamin Smart Chewable tablets are formulated for children aged 4 to 12. TELL ME MORE! They provide a comprehensive range of 21 nutrients to help safeguard your child’s nutritional intake. These great-tasting tablets include vitamin D, as recommended by the UK Department of Health, which is needed for normal growth and development of bone in children. HOW MUCH? £7.10 for 30 tablets. AVAILABLE FROM? Boots, Tesco, Waitrose, Superdrug, Holland & Barrett and online at www.wellkid.co.uk
WISE BUY! Natures Aid® ‘Kidz’ range has been specifically designed to provide nutritional support for children aged 6-12 years. TELL ME MORE! The range includes Multi-Vitamin & Minerals, Bone Support, Immune Support and Omega-3 liquids, plus a PRO-5 Daily Microbiotic suitable for children aged 12 months+. All products are free from sugar, artificial flavours and colourings. HOW MUCH? Prices start from £7.95 AVAILABLE FROM? Independent health food stores. Visit www.naturesaid.co.uk
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20/03/2017 19:19
Where you can buy Certified Natural & Organic Skincare
Easter treats
How about treating your mum to her very own Easter hunt but instead of a bounty of eggs to find, hide her a few of her favourite beauty treats. Might we recommend this Lavera Firming Night Cream – a classic that’s bound to go down well and get you some brownie points, or push the boat out with Primavera Intensive Revitalising Seed Oil Capsules. And okay then, a nice big fancy egg as well won’t hurt!
Know your oils – free app You’ll only get the most out of essential oils if you know what works best and exactly how to use them. That’s where the handy Essential Oils & More app comes in – free on Android devices, it’s a comprehensive guide to 62 essential oils and how you can use them every day. Browse through categories, including 234 health conditions oils can help with – that’s a lot of natural healthcare advice in one place. All 62 essential oils are available from www.primaveralife.co.uk April 2017
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Get 10% OFF your order with code
YNB04 at checkout www.allnaturalme.co.uk Tel: 01557 428 010 Discount valid from 31st March to 31st May
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OWN PROD
lavera. natural. effective. beautiful. lavera provides natural personal care for everyone and guarantees top quality, effective products with pure natural active ingredients. Classics include our Hand Cream and All-Round Cream with organic almond oil and shea butter, which provide intense moisture and protect your skin from drying out. Use in combination with our renowned Lip Balm for soft, supple and naturally beautiful lips.
100 % certified natural personal care That’s what lavera Naturkosmetik stands for – for 30 years now. With the 10-point quality guarantee. Find out more at lavera.de/en/guarantee
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Keep up to date with our latest beauty news... Let’s hear it for the boys Forget ‘metrosexual’ and ‘modern man’ tags – the fact is that with all that shaving, men’s skin needs just as much TLC as women’s. The Lavera Men Sensitive range is ideal for giving male skin the attention it needs and is 100% natural. Try using the Organic calming After-Shave Balm, followed by organic Moisturising Face Cream. And of course the handy 3 in 1 Shower Gel and Shampoo for face, hair and body is a must in every gym bag.
Why you love... Lavera Organic Self Tanning Body Lotion
“Wow! I genuinely love this – it smells great, even when it’s developing and I love the fact that it’s a natural product, so no nasty chemicals.” Clara, Newcastle “I always struggle with self-tan products because my dry skin seems to soak in the tan and develops patchy areas. But because this one contains shea butter and is so moisturising it worked much better for me.” Geraldine, County Durham “No streaks! This might be a first – a new beauty cupboard staple for me.” Janet, Sheffield
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✽ WIN!
Get set for summer with our Your Natural Beauty giveaway this month. We’ll pick not one but five lucky winners – each will receive Lavera Self Tanning Body Lotion, a Toning Smoothing Body Scrub and Firming Body Milk to get your skin summer ready! HOW TO ENTER
Just visit www.yourhealthyliving.co.uk/win, tick the box for the Your Natural Beauty prize draw and enter your details. Closing date 26 May. Full terms and conditions can be found at www.yourhealthyliving.co.uk/winterms
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Spring
action into
L
Say goodbye to winter skin and embrace the new, decidedly spring-ier you
et’s face it, for all the snuggling up in front of the fire and hot chocolate, we’re all ready to wave goodbye to the cold and start to look to warmer times ahead. Not least because all that cold weather has left our skin feeling far from its best. When the cold temperature hits, humidity levels drop and the drier the air, the more moisture is sucked out of our skin, which results in dry and flaky patches. Central heating doesn’t help either – it saps the humidity levels even further and can cause your skin to become flaky and irritated. Going from the cold outdoors into a centrally heated house and vice-versa can take its toll on
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the complexion and can cause broken capillaries and skin redness. In short – cold weather equals dry, dull skin. Hallelujah though, spring is so nearly here and with an increase of humidity, our skin perks up and gets its gorgeous healthy glow back in time for summer. As our skin tends to hold more water in the spring and summer months, there’s no need to use as much protection so we can move to lighter skincare products. Opt for natural products which will help to brighten, hydrate and exfoliate your skin and contain natural and organic ingredients. Facial fluids or light moisturising creams that contain hyaluronic acid and antioxidants are ideal, such as Lavera Neutral Facial Fluid which is perfect for very sensitive skin and at this time of year. It’s a lightweight fluid with essential fatty acids that helps to boost hydration levels in your skin. It is anti-irritating to help soothe your central
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heating parched skin. Or for that extra boost try the Fair Squared Argan Face Cream which is enriched with fair-trade Argan oil to nourish dry winter skin and bring back its vitality and luminosity for the warmer months ahead. Exfoliation is also key at this time of year – it helps remove dead skin cells and the build-up of impurities on the skin while helping to unblock clogged pores, allowing your skin to breathe. The Aloree Detox Face Scrub Kit is like a mini-spa facial in a box – add the dry mix of alfalfa and olive seeds to your favourite light cleanser and get scrubbing. The mighty witch hazel is one of our hero ingredients at this time of year – it’s mildly antiseptic, full of antioxidants and freshens the skin ready for spring. Organic Witch Hazel Floral Water from Primavera is just the ticket. Keep it in your handbag for an on-the-go freshen up. With a little TLC and a few natural skincare essentials, your skin will be glowing before you know it.
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Nailed it! This is it folks – winter is behind us, and spring is about to arrive. Get set for all the joys of sunshine, Easter eggs (more chocolate!) and spring blooms by giving your nails a colour makeover
T
here’s nothing better than the first splashes of colour that spring brings with it – all those daffodil yellow and crocus purples. But why leave the bright colour to nature? Bin the everyday reds or French polish and bring out the peaches, hot pinks and minty greens. Yes, it may be a little bold but why not? Spring only comes around once a year. To keep your nature-inspired colours natural, opt for Benecos nail varnish. It’s free from six harmful and toxic chemicals which may be present in conventional high street brands such as TPHP, camphor, colophony, formaldehyde, phthalates and resin, so your hands and nails remain naturally beautiful. Go bright with Oh LaLa! a hot raspberry pink shade that will gleam in the sun. Or bring out the pastels with Peach Sorbet, a creamy shade that will make your nails look good enough to eat. Or the bravest polishers might prefer Minty Day, the coolest Benecos shade on
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the block. And of course you’ll need some Benecos Natural Nail Polish Remover for when you decide to hop, skip and jump over to your next spring colour. Don’t forget to keep your hands beautifully soft with a natural hand cream. We love the Benecos Hand and Cuticle Cream as it nourishes the hands and softens the cuticles while protecting from the elements. Or why not try the Lavera Intense Nail Gel to strengthen, hydrate and enhance your nails. The organic and natural formula contains extracts of pineapple, coconut and aloe vera.
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20% off all benecos make-up throughout April
Get the perfect Spring look with the benecos natural make-up range
Available from participating health stores, independent pharmacies and online.
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Power
of
PLANTS Harness the power of the humble orange this spring – zesty, fresh and the ideal scent for revitalising you in the warmer weather
Primavera Orange Blossom Water This one is a winner for all skin types, but particularly good for oily and mature skin as it balances out the skin’s natural acid and promotes the production of collagen. The scent of orange blossom will have you reaching to use this morning and night.
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Benecos Orange and Seabuckthorn Body Lotion Revitalise and replenish your skin with this orange-scented beauty. This body lotion is full of anti-oxidants and all the botanicals your skin needs to keep it soft and supple.
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Lavera Volume and Strength Shampoo Organic orange does a fine job of smoothing the hair and refreshing the scalp with its antiseptic and anti-bacterial properties. It will give flyaway hair a moisture boost without weighing it down and have it bouncing with lasting shine.
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Yourhealth
hay fever YOUR
SURVIVAL PLAN
Spring is here and for many people that means the arrival of the dreaded seasonal sniffles. Here are our top tips for combating hay fever
H
ay fever, or allergic rhinitis, tends to be caused by the airborne pollen from flowers, trees, weeds and grasses Many people are finding that their hay fever symptoms are arriving earlier and earlier each year with higher pollen counts. “We suspect this could be due to climate change or pollution increase,” says James Hamill, master beekeeper and maker of HayfeGUARD Local Honey (www.hayfeguard.co.uk). “Some people get hay fever early in life, some later and some not at all. When some people inhale airborne pollen their bodies overreact around the 25 per cent saturation point, producing mucus and narrowing the airways in an attempt to block pollen from entering the body.” “Common symptoms are sneezing and nasal congestion, itchy, puffy or watery eyes, skin rashes, runny nose, headaches or feeling groggy,” says Shona Wilkinson, nutritionist at SuperfoodUK.com. “Those with conditions like asthma may also find their breathing is reduced if they suffer from hay fever.” “For many hay fever sufferers, the annual arrival of symptoms is an
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unwelcome irritation, but for others, it can be truly debilitating,” adds Max Wiseberg, airborne allergies expert and creator of the HayMax organic allergen barrier balm (haymax.biz). “Poor concentration at school and time off work are more commonplace than many realise.” According to an Allergy UK poll, 15 per cent of hay fever sufferers have had symptoms so bad that they were signed off sick, and a second Allergy UK poll revealed that 51 per cent of people think that special allowance should be made for hay fever sufferers in exams. “As hay fever is on the increase in the UK, it’s important that schools and workplaces understand the full impact of this allergy so that they are supported and not disadvantaged during the peak summer months,” says Max. Here are some tips for combating hay fever naturally.
of one of these every day. Vitamin C and flavonoids may function as natural antihistamines. The flavonoid quercetin is thought to be a particularly good natural antihistamine – some of the richest sources include onions, apples (especially the skin), cherries, berries, pineapple and cabbage.” COUNTER INFLAMMATION “Some foods are more prone to causing inflammation than others,” explains Alison Cullen, nutritional therapist with CONTINUED ON PAGE 36>
INCREASE YOUR ANTIOXIDANT INTAKE “Eat lots of berries and other fruits high in antioxidants and vitamin C,” says Shona, “such as pomegranates, plums and cherries (unless these are what you are allergic to!) Try to eat a good serving
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255
Pollinosan Hayfever tablets A homeopathic medicinal product used within the homeopathic tradition to relieve the symptoms of hayfever and other forms of allergic rhinitis. Contains Ammi visnaga 1x, Aralia racemosa 2x, Cardiospermum halicacabum2x, Larrea mexicana 2x, Luffa operculata 6x, Okoubaka aubrevillei 2x, Galphimia glauca 3x. Always read the leaflet. Search ‘Hayfever Pollen Forecast’
Pollinosan Luffa Nasal Spray A medical device for the relief of hayfever, allergies and allergic rhinitis. Used to clear the nose of pollen, dust and other allergen particles, restoring the fluid and moisture in the nose making it feel more comfortable.
PG34-37 HAY FEVER.indd 25524 (3680) FP Pollinosan35 Ad YHL A4.indd 1
3680
Available from health food stores. For further information please visit www.avogel.co.uk or call our helpline on 0845 608 5858.
20/03/2017 04/03/2016 19:20 14:52
Yourhealth a larger variety of pollen, so you have a higher chance of coming in contain with the pollen your body does not like. Read the label: if it’s not UK pollen or UK honey it won’t help. Manuka will not work as it’s from New Zealand so the pollen is local to New Zealand only. Only a small teaspoon of local honey a day is needed to build up a natural immunity over time.” PLAN AHEAD Planning ahead is an essential tip for all hay fever sufferers. “Get used to checking the pollen count on a daily basis so that you can plan your day,” advises Chris Michael, director of leading air purifier specialist Meaco. “Also plan outdoor activities after any rain as the pollen count is lower after a shower.” Keeping on top of your cleaning schedule is also important. “Spring clean the house before spring so that you are not sneezing and suffering whilst disturbing dust,” says Chris. “Clean mould in the bathroom regularly to avoid the spread of mould spores. Also ensure you have good ventilation in the bathroom and kitchen to remove excess moisture to avoid damp. Lower damp levels mean less mould spores and dust mites. If necessary buy a dehumidifier to reduce moisture levels.”
> CONTINUED FROM PAGE 34 A.Vogel (www.avogel.co.uk). “Minimising their place in your life this summer and prioritising anti-inflammatory foods instead will make every meal a mini treatment. Vegan foods that counter inflammation include: carrots, sweet potatoes, pumpkin, butternut squash, mangos, apricots, peaches, nectarines, papaya, and pears.” Cook with olive oil and use flaxseed oil, hemp oil, walnut oil and pumpkinseed oil as dressings or in recipes that don’t involve heat. GET SOME HELP FROM NATURE “Nature handily provides us with the cures for some of the problems it causes us, so try out the herbs that can get you through the pollen season with bright eyes and a clear nose,” says Alison. “Try a homeopathic remedy that can reduce eye, nose and chest symptoms without causing drowsiness. The herb Luffa is excellent at reducing hay fever-type reactions in the nose, eyes and throat. It works quickly and doesn’t become less effective if you use it long-term. It is not contraindicated with any medication, which is handy in 36
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“If in an office or classroom environment, a HEPA air filter may be beneficial to sufferers,” suggests Max Wiseberg.
TRY A NATURAL NASAL SPRAY “There are many products that help to alleviate the symptoms of hay fever,” says Martin Last, a consultant with MPL Marketing Services. “One approach is to try and prevent hay fever from occurring in the first
making it appropriate for a wide range of sufferers. It can be found as a tincture, a tablet and a nasal spray. You could also try a nettle tincture, which will reduce histamine reactions.” EAT SOME LOCAL HONEY Master beekeeper James Hamill recommends eating local UK pollen or local raw, unheated UK wildflower honey. He says: “Wildflower honey will contain
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“Use an effective drug-free organic allergen barrier balm around your nostrils to trap allergens before they enter the body,” suggests Max Wiseberg. “They are nondrowsy so won’t affect your performance at work or school.”
Recent studies have shown how Lactobacilli could help to lower nasal congestion and itching, reduce inflammation and help to support optimal immune function*. Bio-Kult is a scientifically developed, advanced multi-strain formula containing 14 live bacterial cultures, proven to survive the high acidity of the stomach.
place and the use of a commonly used natural sweetener, xylitol, may be one such approach. Xylitol, when presented in a nasal spray format with saline solution has been effectively used to help prevent the onslaught of hay fever. The spray works with a dual action, the saline washing the nasal passages, whilst the xylitol, being a sticky sweetener, coats the inside nasal passages forming a barrier, thus preventing airborne pollutants from irritating the nose. By regularly spraying the nasal passageways this may help prevent hay fever before it starts.”
So when the pollen count starts to climb, make sure you’re smiling and not sneezing!
RETHINK YOUR DIET “It may be advisable to reduce or eliminate dairy foods, sugary foods, alcohol and ‘white’ carbohydrates such as white bread and pasta, even if you don’t think any of these are causing an allergic reaction,” says Shona. “These types of foods can increase the production of mucus in the sinuses (and lungs) and therefore can worsen the problem. If you decide to cut out a food group, it is advisable to see a nutritionist or nutritional therapist for a food programme to ensure you are not missing out on any nutrients.”
SUPPORTIVE SUPPLEMENTS “In terms of supplements, the following may be helpful,” says Shona Wilkinson. “They can be found as individual supplements or in combinations together with other supportive nutrients. They should be taken for at least two to four weeks before judging whether or not they will help.”
Ask your healthcare professional or pharmacist for more information, or buy online.
n Quercetin (as mentioned above, as contained in apples and onions) and vitamin C n Bromelain (an extract of pineapple – often used together with quercetin) n Nettle root n Pycnogenol (pine bark extract) or grapeseed extract n Citrus bioflavonoids
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*Reference available at www.bio-kult.com/bio-kult-uses/463/hay-fever
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You’ll
LOVE GREAT BUYS AT YOUR HEALTH STORE
SUFFERING FROM HAY FEVER? Helios Hay Fever contains three homeopathic remedies: Allium Cepa, Euphrasia and Sabadilla, traditionally used to relieve typical hay fever symptoms without causing drowsiness or other unwanted side effects. WHAT ELSE? Hay fever is safe for children and comes in lactose-free, sucrose pill form in an easy-to-use single dose dispenser. AVAILABLE FROM? Independent health food stores and directly from www.helios.co.uk
For hay fever Hayfever? Bee pollen is different! HayfeGUARD® Local Honey with ProPollen Factor Plus contains fresh, local, raw unpasteurised coarse filtered honey, adding a multitude of pollen grains and fresh royal jelly to aid health and wellbeing. Tell me more! By ingesting pollen your body may come in contact with the plant source you are allergic to. By consuming it over a prolonged period your body may build up a natural resistance to the irritant, thus soothing hayfever. How much? £14.95 for 280g (30-day supply) Available from? Independent health food stores. For stockists and info visit www.hayfeguard.co.uk
DO TRY: Xlear® Nasal Spray TELL ME MORE! Xlear Nasal Spray is an effective combination of xylitol and saline – shown to be more effective than saline alone. Saline washes the nasal cavity; xylitol forms a natural barrier against airborne pollutants. Xylitol is hyper-osmotic which helps pull moisture to it and soothes the nasal cavity whilst helping to keep the canals to the ears moist. The dual action keeps the nasal passages and sinuses moist for much longer than saline solution alone. ANYTHING ELSE? The products are available in an adult 45ml dispensing bottle (RSP £11.15) and a 22ml Kids Spray (RSP £5.99). The products are safe, have no side effects and are non-drowsy. AVAILABLE FROM? Independent health food stores. Visit www.anyone4tea.com
SMILING, NOT SNEEZING! Studies have shown live bacteria could help rebalance gut flora, support a healthy immune response and improve quality of life for hay fever sufferers. TELL ME MORE! Bio-Kult Advanced multi-strain formula contains 14 live bacterial cultures that complement existing gut flora naturally present in a healthy person’s digestive system. HOW MUCH? From £8.95 for 30, 60 and 120 capsules. AVAILABLE FROM? All good independent health food stores. Visit www.bio-kult.com
TRY THIS! Common allergies to pollen, pets, pollution and dust mites can leave our eyes feeling itchy, irritated and sore. With natural ingredients and pH-balanced formulation, Similasan Itchy Eye is suitable for use from two years of age. It offers fast, effective, soothing relief and can be used as often as needed and with contact lenses. ANYTHING ELSE? Other formulations include Computer Eye and Pink Eye. All are available in convenient 10ml bottles for use at home or on the go. Computer and Pink Eye are also available in sterile single-use droppers. AVAILABLE FROM? All good independent health food stores, pharmacies and online at Herbal-Direct.co.uk 38
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HAY FEVER? HayMax allergen barrier balms have now won over 40 awards! WHY ARE THEY SO GOOD? The balms are drug-free and proven to trap dust allergens, pet allergens and more than a third of pollen before they enter the body. Just apply invisibly to the rim of the nostrils. TELL ME MORE! The products are 100 per cent organic – great for children and pregnant and breastfeeding mums. HOW MUCH? £6.99 for 5ml AVAILABLE FROM? Independent health food stores and online. Visit www.haymax.biz April 2017
20/03/2017 19:20
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healthyliving 20/03/2017 19:20
Yourhealth
gut
feeling A GOOD
Natural ways to look after the health of your gut
D
on’t underestimate the importance of good gut health. Maintaining the right balance of good bacteria in your digestive system is not only vital to your health in general but also the strength of your immune system and even your mood. “You may be surprised to know that 70 per cent of your immune system is in your gut,” says Dr Marilyn Glenville, a leading nutritionist and author of Natural Alternatives to Sugar. “You also have more cells in your gut than you have in the whole of your body. Your gut is literally teeming with billions of bacteria, and under ideal circumstances they are kept in a healthy balance. In other words, the healthy bacteria keep the unhealthy bacteria in check.” “Evidence increasingly shows that good gut bacteria can help promote positive mood, with severity of depression shown to be associated with the amount of
bacteria in the gut,” adds Sarah Green, Registered Nutritional Therapist and Vice Chair of BANT (www.BANT.org.uk). “When people suffer from anxiety and depression, low mood and other disorders we think of these as being problems of the brain, but in fact more serotonin (the feelgood hormone) is made in the gut than in the brain.”
Get the right balance
“Antibiotics, NSAIDS and prescription medicines can all disrupt the balance of bacteria and animal studies have found stress can alter the types of bacteria in the gut,” says Sarah Green. “This is where probiotic foods such as fermented milk, kefir, yogurt, sauerkraut, raw apple cider vinegar and probiotic supplements can help after a course of antibiotics.” “With probiotics, don’t go for the probiotic drinks, as they can be loaded with sugar,” adds Dr Glenville. “Probiotics are better taken as a supplement,
especially if you have had a course of antibiotics. Choose one that contains at least 22 billion organisms (including both lactobacillus and bifidobacteria strains). Digestive enzymes are another useful natural aid to good digestion. “Nutrient levels in crops being farmed today are much lower than they were 50 years ago,” says Maday Labrador, VP of Education for Enzymedica (www.enzymedica.co.uk). “Cooking, processing, and preserving foods further depletes nutrients and destroys enzymes, probiotics and Adenosine triphosphate (ATP). Enzyme supplements aid healthy digestion without causing the body to halt its own enzyme production. Be sure to look for a full-spectrum enzyme blend for general digestive improvement.”
GO GREEN
“Chlorella is a green algae which is a great source of protein, especiall y for those on vegan and vegetaria n diets,” says Jenny Tschiesche, a nutritional consultant for Indigo Herb s and Nutrition (www.indigo-herbs. co.uk). “However it can also incre ase the number of ‘good’ bacteria in the intestine in order to improve dige stion. In this way chlorella has been linke d to improvements in several gut and immune system-related health issue s such as ulcerative colitis.”
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Yourhealth Triphala literally means ‘three fruits’ and is a combination of amalaki, haritaki and bibhitaki. Triphala influences an enduring and deep cleansing of the digestive tissues whilst also rejuvenating cellular functioning and acting as a potent antioxidant.”
Keep hydrated – and active
> CONTINUED FROM PAGE 40 Take a look at your diet
Making the right dietary choices is of course crucial to good gut health. “There is evidence to suggest that the Mediterranean diet, based on foods typically eaten in countries such as Italy and Greece, is beneficial for our gut,” says Alexis Poole (ANutr, BSc) Spoon Guru Company Nutritionist (www.spoon.guru). “This diet includes frequent consumption of fruit, vegetables, nuts, seeds, whole grains, spices, fish, seafood, and extra virgin olive oil. Poultry and dairy products are encouraged in moderation, and red meat is typically eaten only rarely. In addition to this, processed foods and foods and drinks with added sugars are avoided.” In addition to avoiding processed foods, your gut will probably thank you for cutting down on gluten. “Gluten can literally glue up your digestion and needs a lot of water to digest it,” says nutritional therapist, Julie Silver, author of Food Awakening for NOW. “Unless you are super-hydrated and don’t have much stress in your life, then opt for glutenfree type grains which will hydrate you and are easy for your gut to digest. My favourites are quinoa, buckwheat, millet and brown rice.” Another dietary strategy worth considering is the Low FODMAP Diet. “Developed by researchers from Monash University, it has been proven to significantly reduce (and even eliminate) IBS symptoms, such as abdominal pain, bloating, excess wind and constipation or diarrhoea,” says Hayley Burdett, IBS sufferer and Founder of Bay’s Kitchen (bayskitchen.co.uk). “Foods that are key 42
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to avoid due to being high in FODMAPs include garlic, onion, wheat and dairy.”
Try an Ayurvedic remedy
Ayurveda, the traditional medical system of India, offers a similar perspective on gut health. “Ayurveda could be called the ‘science of digestion’,” says Sebastian Pole, Ayurvedic practitioner, herbalist and co-founder of Pukka Herbs (www. pukkaherbs.com). “It believes that a faulty digestion is the cause of most diseases. However good your diet is, if your digestion is impaired then you cannot absorb the appropriate nutrients required for nourishment. This ultimately causes the depletion of the entire system and results in disease. One traditional Ayurvedic remedy that is revered as the ‘heal-all’ for the digestive tract is triphala.
The importance of hydration can’t be underestimated when it comes to gut health. “Start every day off with a large glass of pure filtered water before you have anything else to eat or drink,” says Julie Haigh, a naturopathic nutritionist with Candida Diet Foods (www. candidadietfoods.co.uk). “This should be followed by a cup of herbal tea or warm lemon water with a dash of apple cider vinegar which can help restore the fluids lost overnight. Keep drinking water throughout the day to ensure your gut remains hydrated, but remember not to drink water with meals, or less than half an hour before as they will dilute digestive juices.” Julie also recommends taking regular exercise to keep your gut on top form. “Research has shown that exercise can help to balance the bacteria in your intestines and help promote the diversity of gut bacteria,” she says. “Athletes and exercise enthusiasts tend to have a higher diversity of gut micro-organisms, which in turn can have immune-boosting effects. Exercise can also increase the mobility of the bowel, so can help ease pain associated with digestive problems and constipation. Experts suggest that, for consistency, morning may be your best time to exercise to develop a regular exercise habit. So, if you’re tempted to skip your early morning spin class think about what it could do not only for your form, but for your gut flora.”
BE WARY OF ‘SUGAR FREE’
“Excess consumption of sugar is recognised as a major contributing factor to increasing obesity rates, type 2 diabetes and increased risk of chronic health conditions,” explains Caroline Harmer, education director with Renew Life (www. renewlife.com). “Food manufacturers have responded to demand for low sugar or ‘sugar free’ products by adding artificial sweeteners – but caution is advised. Research shows that consuming foods containing artificial sweeteners dramatically increases risk of obesity and diabetes. For instance, in one study people who used artificial sweeteners showed a 53 per cent higher incidence of abdominal obesity and a 2.6cm larger waist than people who did not use them. A potentially bigger issue is that artificial sweeteners negatively affect the ‘microbiome’ (the 100 trillion organisms that live in our gut). Alteration of gut bacteria by artificial sweeteners causes decreased feelings of fullness after food, alters the regulation of chemicals that affect our mood and causes gut dysbiosis and gut health issues. So continue to reduce your consumption of sugar, but it is best not to replace it with artificial sweeteners.”
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VEGAN • KOSHER • NO FILLERS • NO BINDERS www.enzymedica.co.uk
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You’ll
LOVE GREAT BUYS AT YOUR HEALTH STORE
For gut health
FIGHT THAT BLOATED FEELING: with Dida. WHY SHOULD I TRY IT? Many of us live with yeast in our bodies, without ever thinking about it. Researchers have shown that high concentrations of yeast-suppressing plant extracts have a positive influence. Dida combines ingredients to help you feel good. Taking Dida is a long-term solution to help control yeast, bloating, sugar cravings and upset stomach. HOW MUCH? £21.86 for 90 tablets. AVAILABLE FROM? Your local leading health food store. Visit www.newnordic.co.uk
DO TRY! Profusion Organic Sauerkraut WHY SHOULD I TRY IT? This delicious organic raw sauerkraut is made with fresh fermented cabbage and kept unpasteurised to preserve the beneficial bacteria and enzymes. Refreshingly crisp and zingy, this sauerkraut is perfect for adding extra texture in salads, topped on veggie sausages or enjoyed as a tasty side dish. HOW MUCH? £2.69 for 520g. AVAILABLE FROM? Independent health food stores. Visit www.profusionorganic.co.uk
WHAT’S THIS? Natures Aid® PRO-30 Max is a super-strength daily probiotic containing eight strains of bacteria – including four strains of Lactobacillus – to help maintain healthy bacteria levels in the gut. TELL ME MORE! Micro-encapsulated to enhance stability, each capsule contains a guaranteed 30 billion live organisms up to the end of the shelf-life. HOW MUCH? £16.95 for 30 capsules and £30.95 for 60 capsules. AVAILABLE FROM? Independent health food stores. Visit www.naturesaid.co.uk
HAVE YOU TRIED? Ultimate Flora Colon Care 80 billion WHY SHOULD I TRY IT? The product is formulated with 10 well-researched probiotic strains for bowel conditions including IBS, constipation, diarrhoea, colitis, Crohn’s, diverticulitis, inflammation, abdominal discomfort and food sensitivities. A unique enteric coating delivery system guarantees 100 per cent probiotic delivery. It is free from dairy, soy and additives and suitable while pregnant and breastfeeding. AVAILABLE FROM? Good independent health food stores. Visit www.renewlife.co.uk
WHAT’S THIS? ProVen Adult Acidophilus and Bifidus 25 Billion WHY SHOULD I TRY IT? The product contains Lab4, the most comprehensively studied group of friendly bacteria of any product in the UK. TELL ME MORE! These studies were conducted in Cambridge, Sheffield, Swansea, Southampton and Cardiff and have confirmed that the product provides real benefits in supporting digestive and immune health. AVAILABLE FROM? Independent health food stores. Visit www.provenprobiotics.co.uk
TRY THIS! Bio-Kult is a line of live bacteria supplements for the whole family. TELL ME MORE! The range includes Bio-Kult Infantis, with omega-3 and vitamin D3, for infants and children; Bio-Kult Candéa to protect against candida overgrowth; Bio-Kult Pro-Cyan with cranberry extract for urinary tract support and Bio-Kult Advanced multi-strain formula for digestive and immune support. AVAILABLE FROM? All good independent health food stores. Visit www.bio-kult.com 44
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Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist.
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Yourliving
EMFs: WHAT ARE THE RISKS?
Graham Lamburn from Powerwatch gives an overview of EMFs and their potential health risks
n EMF (which stands for electromagnetic field) is a field of energy created by electrically charged objects. An electromagnetic field has two ‘components’: a magnetic component and an electric component. The electric field is produced by stationary charges, and the magnetic field by moving charges (currents). Electromagnetic fields are also often referred to as electromagnetic radiation (EMR). You can’t see, feel or hear electromagnetic fields, apart from visible light, which is a part of the electromagnetic spectrum. WHAT IS THE ELECTROMAGNETIC SPECTRUM? The electromagnetic spectrum refers to the range of different types of electromagnetic radiation. These are usually sorted by the frequency. The frequency which the field oscillates at defines the type of EMR. Here are some of the technologies that use or give off EMFs: n Mains electricity n Radio n TV n Mobile phones n Microwave ovens n WiFi n Infra-red n Visible light n Ultraviolet n X-rays WHERE DO EMFS COME FROM? We have evolved with the natural levels of EMFs produced by both the sun and the world around us. The earth’s magnetic fields are static fields, unlike man-made alternating current (AC), which has no natural counterpart. Power frequency (50Hz in the UK) is given off by any appliance or transmission of AC electricity. Electrical wiring creates 46
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electric and magnetic power frequency fields throughout houses and other wired buildings, but these levels are usually very low unless there is a wiring fault. Many standard household goods will leak power-frequency EMFs due to poor design. ARE EMFS DANGEROUS? Absolute proof of whether something is safe or unsafe is not possible to establish. Most areas of science can only deal in probabilities, and that becomes clearer as more scientific studies investigating health effects are produced. Unfortunately the studies are not always well done, and the flaws in any given study (showing an effect or otherwise) are often not reported. Childhood leukaemia has been internationally accepted as linked to power frequency exposure magnetic fields, with a wealth of literature finding increases in risk to this and other illnesses.
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There is more disagreement about ill health effects from radio frequency radiation, which is newer for most of the population, though a well-established ‘microwave sickness’ has been described. Precautionary levels which will protect us from illness have not been agreed on, as some countries wish the levels to be lower than others. MICROWAVE FREQUENCY ELECTROMAGNETIC RADIATION (300 MHZ TO 30 GHZ) With microwave ovens, molecules in the food are vibrated by high levels of microwave frequency electromagnetic energy, causing it to heat up and subsequently cook. If you stood in front of an operational microwave with no door, your insides would slowly be cooked. Because of this, microwave ovens are stringently designed against leaks, and opening the door operates a safety mechanism which disables the oven, thus April 2017
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Yourliving removing the risk to the operator. There are internationally accepted guidelines by the International Commission for Non-Ionising Radiation Protection (ICNIRP) that have been designed to limit both residential and occupational exposure to levels that are safely below those that can heat up tissue. Currently these guidelines are between 28 and 61 volts per metre (V/m) depending on frequency. However, recently there has been a number of studies showing very specific biological effects far lower than these levels, and as yet there is no international guidance that has taken any of these studies into effect. This, coupled with misleading statements designed to imply that there is currently no published evidence showing a link from organisations such as WHO, are the primary reasons why this topic remains in such hotly-disputed contention. In contrast to the exposure guidelines levels set by ICNIRP, health effects are being reported as low as 0.06 V/m. Typical sources of exposure from microwave frequency EMFs are: n Mobile phones n Mobile phone masts n Digital cordless phones n WiFi and WiMax
n TETRA (the police communication system) POWER FREQUENCY ELECTROMAGNETIC RADIATION (50 HZ (UK) AND 60 HZ (USA)) Power frequency electromagnetic fields are generated by any appliance running off AC power – anything plugged into a main power socket will generate them to some degree. ICNIRP have set guidelines for residential and occupational exposure to power frequency magnetic fields, based primarily on electric shock responses and induced currents, currently set at 100 microtesla (µT) – equivalent to 1 Gauss. Typical sources of exposure from power frequency EMFs are: n Powerlines n Electrical substations n House wiring n Many standard electrical appliances
At the moment, health effects primarily associated with power frequency EMFs are due to the magnetic component – these include, but are not limited to, childhood leukaemia, adult leukaemia, amyotrophic lateral sclerosis, miscarriage and clinical depression. The evidence on these is mixed, but the link with childhood leukaemia is now considered to be pretty solid, with a doubling in risk at magnetic fields above 0.4 µT (again far below the guidelines set by ICNIRP). EMFs are a highly complex subject which can be difficult to understand, especially given the level of jargon used. This article is just an introduction to some of the main issues. Research continues into this subject and the debate over the potential health risks continues.
ABOUT POWERWATCH Powerwatch is an independent, not-for-profit organisation that has been researching the links between EMFs and health risks for around 25 years. For more information and more in-depth articles on EMFs, visit www.powerwatch.org.uk
Home Owner Radiation Survey Is your house overexposed to EMF radiation from: n Power lines n Substations n Cell Towers n Wireless Devices
Book Now! 25% OFF THIS MONTH
EMFINSPECTIONS.CO.UK
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back pain
Yourbody
BEAT
A gentle yoga practice may be an effective form of helping back pain, says Cheryl MacDonald
he back is a well-designed body part that is made up of bones, muscles, nerves and soft body tissues. It is a vital part of our anatomy because the bones of the back act as a supporting frame for the back and the whole body. The back muscles work with the abdominal muscles to keep the body upright and mobile. Due to the stresses of everyday life, many individuals tend to overwork or overuse their back muscles, which then leads to back pain. This condition may hamper performance and affect our everyday life. Common symptoms of back pain may include spasms, stiffness, pain, numbness and sometimes pain in the leg area. This can depend on the cause of pain and its severity. Back pain is one of the most frequent health complaints that are received by doctors in the UK. However, individuals experiencing back pain should not despair because of the availability of many methods and medications that may give back pain relief. One of the most popular alternative back pain treatments is yoga. AN EFFECTIVE TREATMENT FOR PAIN Not long ago, the primary treatment for chronic back pain was sufficient rest and the use of painkillers. Today, doctors are encouraging their patients to manage pain and illness by engaging in activities like yoga. Many medical researchers suggest that yoga is one of the most effective treatments for body pain in general. Yoga works by building strength, improving flexibility and reducing joint and muscle pain. However, not all forms of yoga can be used for back pain relief. When the back is injured or hurting, slow-paced and gentle 48
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stretches and poses should be practised, as opposed to vigorous or dynamic forms. Some yoga poses and stretches may aggravate back pain and lead to serious injuries. A type of yoga called Viniyoga has been adapted from yoga and places emphasis on precise deep breathing and slow stretches. Another type of yoga called Iyengar yoga focuses on accurate bodily alignment. Students of this practice use different props like straps, blocks and blankets. This type of yoga works best with individuals who have little mobility and need some support. CARE AND PRECAUTION Individuals who want to engage in physical activities like yoga should consult doctors and other health professionals before taking up yoga classes. Certain injuries to the wrist, back and ankles may prevent some people from practising yoga postures and positions. Furthermore, yoga should always be practised with care and precaution. Some people have reported injuries that were acquired by executing yoga postures without focus, or by attempting difficult positions without working on them gradually or by not having proper supervision. Oftentimes, beginners complain of muscle soreness and fatigue after engaging in yoga. These effects may disappear with continuous practice. Yoga is a great way to strengthen the body and improve overall health. Whether your back pain is acute or chronic, talk to your doctor before you start any new exercise routine. Then approach this sequence as a form of self-care. Go easy, soothing your nerves, mind, and body. Use deep, fluid breaths to move from pose to pose. Here are some postures to try at home.
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Half Knees-to-Chest Pose (Ardha Apanasana) Lie comfortably on your back. On the exhale, draw your right knee toward your chest and hold your right shin with both hands. In this and the following poses, do not press your lower back to the floor; instead, maintain a natural lumbar curve. Slowly inhale to release the right leg back to the floor, then exhale to draw in the left knee; inhale to release. Repeat, alternating right and left, four more times.
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Yourbody
Cat Curls (Marjaryasana and Bitilasana)
Thread the Needle Pose (Sucirandhrasana) Bring both knees in toward your chest, then place your right ankle on your left thigh, just above the knee. Hold your left thigh. If you want to increase the stretch, bring your left thigh forward and press your right knee away from your torso. Be mindful of the natural curve in your lower back and keep your shoulders relaxed. Exhale to release, then switch sides. After finishing on the left, roll to one side and use your hands to come to a seated position.
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Come onto your hands and knees with your shoulders over your wrists and your hips over your knees. Inhale to gently drop your lower belly and lift your sitting bones and sternum, or chest, then exhale to round your back and gaze toward your navel. The aim is to gently stretch and increase circulation to the back muscles. Perform five slow rounds.
Downward-Facing Dog Pose (Adho Mukha Svanasana) Tuck your toes and lift your hips up and back. If you feel any tightness along the backs of your legs, keep your knees bent. Try to make your spine as long as possible by pressing into the pads of the palms, reaching through your arms, and lengthening the sides of your body. Keep your ears in line with your upper arms and gaze at your upper thighs. Cheryl MacDonald is a yoga elder and the founder of Yoga Bellies. To find out more, visit www.yogabellies.co.uk
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Yourliving
Your
MIND 4 reasons to meditate
Pete Bartlett, founder of Meditate Now, offers some reasons why we should all meditate 1. It alleviates stress Unsatisfied in our constant quest for ‘more’ and exhausted from high pressure jobs and high octane lives, meditation is a tool to help you calm your busy mind, release anxious thoughts and relax. 2. It improves health The many health benefits of meditation include lowering blood pressure, alleviating anxiety and depression and improving heart health. Meditation is used to combat anxiety in schools, and by US marines to help with Post Traumatic Stress Disorder. 3. It improves sleep By generating more inner peace and calm and reducing mental chatter, meditation helps you sleep much better: you can relax and let go of stress and tension more easily. 4. It boosts performance and productivity Meditation has been scientifically proven to thicken the brain’s cortex, increasing intelligence and enhancing cognitive thinking. By clearing our minds of busy thoughts, our thinking becomes clearer and more focussed which in turn helps to improve concentration and memory. Meditate Now is a new website search engine which aims to make meditation more accessible and user-friendly. Visit www.meditatenow.com
HOW TO MAKE LASTING CHANGE In 21 Rituals to Change Your Life, international bestselling author and renowned personal development expert Theresa Cheung explores the way in which we can improve our lives through small daily changes. In order to effect longlasting, meaningful change our actions need to be filled with a sense of personal power through rituals. Split into morning, afternoon and evening practices, the 21 rituals in this book will help anyone to attract positive change in their lives. Priced at £7.99, it’s published by Watkins publishing. 50
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Tried and tested Our tester visited Christopher Paul Jones, also known as The Breakthrough Expert, to seek some help with her anxiety. Here’s how she got on. As someone who struggles with anxiety, I jumped at the chance to try out a sample session with Christopher. Having seen a video of him curing a woman’s flying phobia in just seven minutes I had high hopes when I met with him at his Harley Street office. Christopher put me at ease straight away as we chatted about my anxiety and how it affects my everyday life. During our two-hour consultation he used a mixture of different techniques to get to the root of my issues and his approach was professional yet fun. I often found myself giggling at the strangeness of some of his methods but afterwards they made a lot of sense. Using hypnotherapy, Christopher guided me into a light trance and asked me to recall my earliest experience of anxiety. A memory from my childhood immediately popped up. He then encouraged me to relive the experience in full detail, recalling the emotions and feelings it triggered. Then, using different techniques such as Neuro Linguistic Programming and Emotional Freedom Technique, he worked at removing the emotional stressors that trigger my anxiety. When I was asked to relive the experience again I was fascinated to realise that I felt none of the original fear and panic. After bringing me back from the trance, Christopher explained that his approach is to identify the body and brain ‘wiring’ that leads to the creation of negative or unhelpful thinking patterns. It’s these negative patterns that reinforce real or imagined threats in our neurology. Once the emotional stressors have been altered, the body no longer reacts the way it used to, effectively removing the stress or anxiety. Travelling home after our consultation I felt notably relaxed and calm. Christopher had given me a whole range of techniques to use if I felt myself getting anxious again and I now feel a lot more confident and prepared to deal with life’s challenges. To find out more about Christopher Paul Jones, visit www.christopherpauljones.net or call 0208 133 8470.
Try this! Want to develop a healthy new habit? Try Elephant, a new free app designed to help users break old habits and create new ones. Simply tell Elephant the new habit you want to maintain, choose how often you’d like to be reminded and the app sends subtle randomly timed visual cues or vibrations to your phone or smart watch. To find out more visit www.elephantapp.com
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April 2017
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THE BEAUTY BOOSTER
TREE OF LIFE
ORGANIC PLANT-BASED
ACAI POWDER Known as the beauty berry, Acai is rich in antioxidant vitamins A, C & E which can help keep skin looking younger for longer. Simply add to your daily smoothie or try our face mask recipe for a beauty boost.
Acai Berry Face Mask ¼ Fresh Avocado 3 Blackberries 1tsp Tree of Life Acai Powder 6 Drops Jasmine Essential Oil Blend together the Avocado, blackberries and Acai Powder, then mix in 6 drops of Jasmine Essential oil. Apply face mask to skin for 5 minutes for a soft radiant glow.
Available from your local health food store. Call Tree of Life on: 01782 567100 for your nearest stockist.
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Diabetesfriendly
Yourfood
RECIPES
These recipes are all suitable for individuals with diabetes – why not give one a try? MEDITERRANEAN FATTOUSH WITH CHICKEN This salad essentially follows the principles of the Plate Method, which helps people plan balanced meals. It contains non-starchy vegetables, protein from the chicken and the cheese, and starch from the pita chips. Making your own salad dressing is easy, and the end result tends to be lower in sodium and free of preservatives as compared to store-bought dressings. Za’atar is a Mediterranean spice that can be found in most grocery stores. If you cannot find it, try mixing together ¼ teaspoon of ground cumin and ½ teaspoon of sesame seeds instead. SERVES: 2 INGREDIENTS For the salad • 1 head lettuce, chopped into bite-sized pieces • ½ red onion, thinly sliced • 1 heaped cup (170g) cherry or grape tomatoes, halved • ½ large cucumber, thinly sliced into rounds • ⅓ cup (50g) feta cheese, crumbled • 1 cup (150g) cubed cooked chicken breast • 1 cup (60g) pita chips For the dressing • 2 tbsp olive oil • 1½ tbsp lemon juice • ½ tsp za’atar METHOD 1. Combine all of the salad ingredients in a large bowl. 2. Whisk together the oil, lemon juice, and za’atar in a small bowl. Toss the dressing with the salad. Per serving: 504 kcals, 28 g fat (6.6 g saturates), 19.1 g carbohydrate (12.4 g sugars), 34.7 g protein, 6.2 g fibre, 1.2 g salt
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VEGAN BLACK-EYED PEA CHILLI Use a pressure cooker and fast-cooking blackeyed peas to make this tasty chilli in no time at all. Alternatively, if you don’t have a pressure cooker, you can cook the chilli in a saucepan and increase the cooking time to 1 hour. SERVES: 6 INGREDIENTS • 1 tbsp extra virgin olive oil • 1 tsp cumin seeds • 2 cups (230g) coarsely chopped onions • 1 tsp dried oregano • ¼ tsp ground cinnamon • 1 large green bell pepper, seeded and diced • 2¼ cups dried black-eyed peas, picked over, rinsed, and drained • 4 cups (950ml) water • 2–3 tbsp chilli powder • ¼ cup (65g) mild or hot salsa (you may like to use more than this) • ¼ cup (10g) finely chopped fresh cilantro (coriander) leaves • Salt • 1½ cups (225g) cooked polenta, to serve For the green salad • 8oz (225g) romaine lettuce, torn into bite-sized pieces • 1 tbsp extra virgin olive oil • 1 tbsp balsamic vinegar • Freshly ground black pepper METHOD 1. In an uncovered 6-quart (6-litre) stovetop pressure cooker, heat the oil over medium heat, then add the cumin seeds and let sizzle for about 5 seconds. Add the onions, oregano, cinnamon, bell pepper, black-eyed peas, water (stand back to avoid sputtering oil), and 2 tablespoons chilli powder. Taste the liquid and add more chilli powder if you like an intense chilli flavour. 2. Cover and bring to high pressure over high heat. Reduce the heat until it is just hot enough to maintain high pressure and cook for 11 minutes. Turn off the heat and allow the pressure to come down naturally. 3. Remove the lid, tilting it away from you to allow any excess steam to escape. Stir in the salsa, tasting and adding a little more if you like, and season with salt. Simmer over low heat for a few minutes to allow the beans to pick up some of the salsa flavour. If the chilli is too soupy, use an immersion blender to partially purée the mixture. 4. To make the salad, put the lettuce in a large bowl, drizzle over the oil and toss to coat, then sprinkle with the vinegar and toss again. Season to taste with salt and pepper. 5. When you are ready to serve, stir the cilantro (coriander) into the chilli. Serve with the green salad and cooked polenta. Per serving: 354 kcals, 5.9 g fat (1.1 g saturates), 52 g carbohydrate (7.3 g sugars), 21.2 g protein, 9.1 g fibre, 0.6 g salt
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Yourfood
LEMON AND COCONUT BLISS BALLS These no-bake treats are perfect as a snack, and can even be served as dessert. The sweet coconut and tangy lemon flavours will send your senses off to a far-away Caribbean island! MAKES ABOUT 10 BALLS INGREDIENTS • ⅔ cup (50g) desiccated unsweetened coconut, plus extra for coating • Scant ½ cup (70g) almond flour • 3½ tbsp (50ml) coconut oil • ½ tsp pure vanilla powder • Grated zest and juice of ½ unwaxed lemon METHOD 1. Put all the ingredients in a bowl and mix together. Using your hands, roll small portions of the mixture into bite-sized balls. 2. Spread out some extra coconut in a shallow dish and roll the balls in the coconut to coat. 3. Place the balls on a plate or tray and chill in the refrigerator for an hour or so. The balls can be stored in an airtight container for up to 7 days in the refrigerator. Per ball: 121 kcals, 11.7 g fat (7.1 g saturates), 0.9 g carbohydrate (0.7 g sugars), 1.8 g protein, 2.1 g fibre, trace salt Recipes extracted from The Everything You Need to Know About Diabetes Cookbook by Dr Karin M Hehenberger, published by CICO Books (£14.99) Photography by Ria Osborne © CICO Books.
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Recipe sponsored by
A delicious dish! Try this tasty recipe for a risotto with spinach and zander
PREPARATION TIME: 30 MINUTES SERVES 4 INGREDIENTS • 4 zander fillets • 200g risotto rice • 1 small onion • 1 clove of garlic • 200g spinach • 500ml Biotta Vegetable Cocktail juice • 50ml white wine • Parmesan • Butter • Herbamare® Original and freshly ground pepper to season METHOD 1. Slice the onion and garlic finely and fry half of them gently in butter. 2. Add the rice, white wine (leaving just a little for later), and 300ml of Biotta Vegetable Cocktail juice. Simmer gently over a low heat. 3. In another pan, fry the rest of the onions and garlic and add the spinach and allow to shrink. Add the remaining white wine and Biotta Vegetable Cocktail juice. 4. Add the cooked risotto and let it simmer until the liquid is absorbed. Keep stirring so that it does not burn. 5. Once the rice is al dente but no longer has a white core, stir in butter and parmesan until the risotto is a thick liquid. 6. Season the zander fillets with Herbamare® Original and pepper. Fry in a little butter. 7. To serve, place a spoonful of risotto on each plate and lay the fish on top. Garnish the plate with spinach and pepper.
Recipe courtesy of A.Vogel. Visit www.avogel.co.uk April 2017
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Redefining beauty from the inside out
Products Available: Facial Cleansing Gel, Hydrating Toner, Daily Moisturiser, Ultimate Night Cream, Exfoliating Enzyme Scrub.
The Brilliant Balance skincare collection using Prebiotics with Lavender & Cucumber extracts to enhance youthful radiance for sensitive skin. Available at Whole Foods, Planet Organic, Holland & Barrett, health food stores and selected pharmacies nationwide.
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